[Nathan]

Hey Guys

Very Busy day today as it was client check in day + i have all new google sheets for Clients to set up and transfer over. Which going to take a looooooong time! but the service will be massively improved.

Pull And Hams for me today very successful session and a couple of new moves added! felt strong today!! session went as follows:-

Mobility and rehab x 10 mins

lying prime ham curl 1 x 6-10, 1 x 10-15 setting 3

SLDL from blocks 1 x 5-9, 1 x 8-12

prime extreme row 1 x 6-10, 1 x 10-15 75% middle 25% top

prime ROT8 bench supported SA Pulldown 1 x 6-10, 1 x 10-15

prime pin loaded SA 1 x 6-10, 1 x 10-15 setting 3

dual d-handle cable shrugs 1 x 15-20

3 sets calves to finish 15-20 reps failure point!

Rest day tomorrow and more new set ups! the laptop is going to be my friend for the rest of December

Hopefully my VLOG will be live tomorrow on youtube too

Peace x

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[Nathan]

So just finishing up after another very busy day! Rest day wasn’t really rest day Same Routine as always cardio/abs/posing

Then I got straight into client work

Took the car for an MOT

Had 3 zoom consults with new clients

Launched our first leg day hypertrophy workshop which is sold out in 2
Hours! So buzzing with the response there

Vlogges for my next YouTube!

I also got caught short shaving my body hair. As the clippers charge went half way through so had an emergency tesco trip to sort that ?

Closing off for the day ready to nail pull and hams tomorrow SLDL’s are on the cards again and I’m ready

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[Nathan]

Today has been a very good day! Cardio abs, posing this AM then got some check ins done and some New client set ups. Business meeting at Starbucks to discuss a few exciting prospects for 2022 then an awesome Push session!

Mobility and prehab work 20 mins today. Now I’m getting heavy keeping the scapula and shoulder joint mobile for me is essential as I’ve had issues in the past and I need to keep progressing.

Clavicle cuffed flyes 1 x 5-9 1 x 10-15

Flex leverage press 1 x 6-10 2 x 10-15

Kas handle cable press (costal) 1 x 6-10 1 x 10-15

Prime dip machine 1 x 10-15 1 x 15-20

SA cable extension 3 x 15

SA kas handle curl 3 x 15

(Both occluded)

Prime lateral raise 3 x 15 + partials

?

Now for a few more check in updates and ready to do it all over again!

Any questions fire away

Hi mate, What sort of exercises/routines are you doing for your mobility / prehab work before training ?

[/quote]
Hey buddy! So the initial mobility is basically just dynamic movements and stretches to get nice And loose I do a
Lower/hip focused and an upper thoracic/scapula focuses one. Takes 5 mins I will document this on my YouTube soon.

Then depending on the session depends on the prehab work.

Spinal extension and scap retraction
External rotation of the shoulder
Thoracic mobility
Hip flexion exercises

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[Nathan]

This was post push today at 315.4lbs AM weight. I have some exciting news coming in the next week or so about my plans for next year so I’ll keep you all updated ??

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[Nathan]

Good to have you on the team mate! The future is bright for you! Keep working hard. ??

Cheers man! Couldn’t wish to be in a better place with a better team! ??

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[Nathan]

So happy to see you here big boy ???? gonna be really interesting!!!

Thankyou brother really happy to be here! And honoured

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[Nathan]

Today has been a very good day! Cardio abs, posing this AM then got some check ins done and some New client set ups. Business meeting at Starbucks to discuss a few exciting prospects for 2022 then an awesome Push session!

Mobility and prehab work 20 mins today. Now I’m getting heavy keeping the scapula and shoulder joint mobile for me is essential as I’ve had issues in the past and I need to keep progressing.

Clavicle cuffed flyes 1 x 5-9 1 x 10-15

Flex leverage press 1 x 6-10 2 x 10-15

Kas handle cable press (costal) 1 x 6-10 1 x 10-15

Prime dip machine 1 x 10-15 1 x 15-20

SA cable extension 3 x 15
SA kas handle curl 3 x 15
(Both occluded)

Prime lateral raise 3 x 15 + partials

?

Now for a few more check in updates and ready to do it all over again!

Any questions fire away

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[Nathan]

Another busy day today guys with client work and getting set ups ready for our new system to go live!

Went for a nice walk with my dad and the dogs S it was his birthday yesterday

Then leg day went down! Very successful session! I will have some exciting news coming soon that I’ll keep you updated on!

Session went as follows

Adductors 1 x 10-15
Prime lying ham 1 x 6-10, 1 x 10-15
Prime seated ham 1 x 6-10, 1 x 10-15
45* hyper 1 x 8-10
Prime leg extension 1 x 10-15, 1 x 15-20
Banded leg press 1 x 10-15 1 x 15-20
Seated calves 3 x 15-20

Any questions please ask guys

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[Nathan]

Signing out after a long but very enjoyable day!

We were up at 4:30am for cardio, vacuums, posing as usual. Home for M1 before taking the dog out for some steps

Then got my second meal in and made a cream of rice and whey meal up for after the church ceremony.

Such a nice wedding Megs looked stunning and Kuba didn’t scrub up too bad either.

The food was fantastic and the venue did a great job. Awesome to catch up with so many like minded people in a relaxed environment for a special occasion.

Now to hit the sack and rest up for leg day with the boys tomorrow

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[Nathan]

What’s your current Bodyweight buddy? And your body composition.

I think you should be ok without the tamoxifen if your dropping back to TRT, you could even keep a small amount of DHT in there to help with E2 levels. But blood-work would show where your at.

I would favour a higher DHT compound to test approach personally

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[Nathan]

Hi Samuel,

Again I am no doctor here but my advice would be. (Not to do a 50g per day carbohydrate diet) you’ll feel like death after 12 weeks. But 18% although not dangerously unhealthy I would prefer to see around 12%

So reducing Bodyfat levels would be great start. Also regular cardio vascular exercise. Do you smoke? If so try to stop.

Increase fruit and veg intake and reduce processed food and refined sugars.

Add in supplementation to help support your cholesterol, blood pressure and organ support. as this can be a cause to fatty liver disease.

omega 3
love heart
vital support

would be a great addition. Any more questions fire away.

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[Nathan]

Yo bud glad to See

Hey buddy hope your good man

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[Nathan]

Check in day today 314.2lbs – The looks improved as I have dropped a little water from the trip to London last weekend.

An increase in food today 50g carbs to training day…

No changes to anabolics as yet will post my cycle soon. Any questions welcome

Best session of the week today back and biceps really like the connection across all movements here.

Vulkan grip pulldown 3 x 15

Gym shop SA pulldown 1 x 6-10, 1 x 10-15

Prime SA plate row 1 x 6-10, 1 x 10-15

Cable upper back/rear delt row 1 x 8-12, 1 x 10-15

Prime rear delt fly 1 x 8-12, 1 x 12-15

Prim SA bicep curl 2 x 10-15

Concentration curls 2 x 8-10 + Dropset

Rest day tomorrow. For Kuba and megs wedding which I’m really looking forward to! Get some good food in me….ready for leg day!

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[Nathan]

First push session back in today after the rest! Up on all main pressing movements with an increase in volume from an extra set of decline smith + 2 sets assisted dips. Really solid session.

Prime pec Dec 1 x 8-13, 1 x 12-15

Prime incline press 75% top 25% middle
1 x 6-10, 1 x 10-15

Decline dead stop smith (Rev banded)
1 x 6-10, 1 x 10-15

Assisted dips 2 x 8-10

SA cable side delts 3 x 15

SA restrained tricep extension 3 x 8-12

Any questions please ask!!

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[Nathan]

Agree with the above no need to taper as your clearance will gradually decrease over the weeks and you will still more than likely be just outside physiological range on 200mg so should still feel good ??

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