[Nathan]

First session back after 3 days off. And it was a very good one. Everything felt great. Strength was up. Reps were up! And it was just good being back amongst it!

First time on the Cybex hack for over a year which felt great. 5 plates x 15 reps at the end of the session was awesome! This will set me up nicely for some progression. 6 was there 100% for 8-10 but I wanted to lay some foundations down for progression.

Session went as follows

Seated calves RP x 2, 1 x 30
Prime Lying ham curl 65 x 14, 50 x 18-4-2
Seated ham curl 65 x 14, 55 x 14-5-3
Gym shop Adductors 6 x 14, 5 x 15-5-3
Prime Leg extension 5T 1M x 20, 4T 1M x 18
Cybex hack 5 x 15
Nytram banded leg press 400 x 18

Dead ?

Defo feel fresher after a 3 day rest. Push and triceps tomorrow which will be good to test the chest

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[Nathan]

Last rest day today….Had a good sleep, Got up did some posing and Pheebs check in pics then had breakfast and took the dog fo a walk. We are meeting friends for a coffee today and then going to see Pheebs family this afternoon. Then we will take the dog for another walk around the block and get settled for another big week ahead.

I have dropped from 339-340 to 332.1lbs this AM in 2/3 days. So there was some inflammation that needed dropping off, along with some intracellular fluid as Ive been on rest day food so around 800-900 calories down from mainly Carbs. No insulin around training and obviously no training response. Im pretty sure I will be back up a few lbs over the next week and ready to push on. One thing i have noticed is i have had zero back pumps for 2 days on my walks now.

My appetite is good Ive actually been hungry these last 2 days. Which is a good sign and Ive only done posing and steps no direct cardio for a few days. Ready for leg day tomorrow!

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[Nathan]

Another rest day today. Day 2 of the rest period and although I feel fresher in myself my joints feel a little banged up. Shoulders and elbows. My pec felt a little rough today too. Im hoping another good sleep and tomorrow rest should see me good. Then its back in for legs Monday! Signs of being heavy and old!

On a plus the cardio suite is on the way to being finished!

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[Nathan]

I agree with Hilly increase carbs on both days 50g per day would be 200kcals each day and see what happens with that small increase

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[Nathan]

Today was the first day of a 3 day rest period which should set me up for the final push of this phase. I dropped 5lbs from yesterday to today. Which potentially could be from a drop in inflammation already. So I feel this was 100% needed! I also had a nap today which freshened me up loads so these next 2 days I will rest and recover hard.

We had the cardio equipment delivered today too so I’m excited for the electrics, TV and mirrors to be up!

Leg day will be the next day back in and I’m buzzing for it

#thejourney

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[Nathan]

Hi Benjamin,

Hillys method is a very good method if you have no direct weigh or
Counting calories.

Have you not got access to a scale? And can’t you consume foods that are easy to track.

A bag of micro rice
Packets of oats
Single pieces of fruit
Scoops of Protein
Packets of meat or tins of tuna
Protein bars

Then at least you know you’re getting the same Amount daily “roughly” and go from there?

The question on how many meals to eat is completely dependant on your lifestyle, time, energy demands. There’s no set rule here. 3,4,5,6 whatever works for you

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[Nathan]

 

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[Nathan]

So after speaking with Cal today has been taken as a forced rest day. I woke up Feeling pretty fresh. Did my cardio and posing, then went for a deep
Tissue massage. Felt decent after but then when I got Home literally felt like I’d been hit by a bus. Went back to bed for an hour. Which isn’t like me. And felt
Like I had a hangover!

So hydrate and rest today. As it’s pull and hams and I don’t want to not be 100% for this session! So we go Again tomorrow!!

#thejourney

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[Nathan]

100% agree with Max here and I personally like masteron a lot. This would be the beat swap

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[Nathan]

Very busy day at the laptop today. I’m more or less caught up. But the workload never stops! Which I can’t help but love! Especially when the team are smashing it!

I’ve had to cut my walks down now to 4 x 10-15 mins as anything over 20 mins is giving me back pumps! So I eat and I move lol! The dogs been out 6 times
Today between me and Pheebs he wonders what’s going off!

339.2 – 339.8 consistently daily now! Now real movements weight as held.

Just keep rinsing and repeating!

#thejourney

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[Nathan]

I would just pick 1 split with 2 rotations buddy. This will always been my favourite approach. It allows enough variation in exercise selection to keep training fresh. And enjoyable. But also repeats the training set up frequently enough to make progression with movements.

As Oscar states rinse Upper/lower A and B the move to PPL 1/2

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[Nathan]

Push today and being back in with the boys whilst they were filming was great but also got to me a touch. As I had to go and do my own thing, and couldn’t go full tilt as I wanted, off-season got to me for the first time today I felt uncomfortable and heavy but I know it is where we need to be to make the required progress. So it was just a moment. We go again!

It’s very clear at this bodyweight now I’m very susceptible to picking little niggles up. And my recovery capabilities are in high demand around the sessions. Just existing at this weight now is tough.

The good thing is my Health metrics are still solid!

BP 137/73
BG fasted 4.3

Cycle changes:-

Test 450mg/wk
Primo 1200mg/wk
NPP 300mg/wk
GH 3.6iu PM
Lantus 25iu AM
Nova rapid 5iu pre 5iu post
Telmisartan 40mg daily
Metformin 500mg M6
Proviron 25mg AM
L-Carnitine 200mg fasted or pre workout

#thejourney

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[Nathan]

Hey bud,

So kidney health will have a direct correlation with blood pressure, cholesterol, hydration, so my go to to cover all bases would be:-

Love heart
Vital support
Omega pharma pro
Red krill oil
Liposomal glutathione

This on top of staying well hydrated, keeping a good level of cardiovascular fitness you will be more than covered buddy.

Nath

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[Nathan]

Legs went down today at ELITE PHYSIQUE highly recommended, the atmosphere and hospitality was top draw!

We switched it up as UF had a power lift meet this weekend and it’s always rammed so we wanted to be able to have a seamless session. Everything felt really good today. Knees are taking a touch more warming up at this weight now. But we are still all good.

The pec has had a couple of twinges today. Just keeping me aware that I’m not currently out the woods so it’s still time to be sensible with movements and loads.

Push and arms tomorrow so we will try and progress things a touch more on load. Unilaterally and throw a few 30 rep sets in if it feels good.

A very busy check in day tomorrow so it’s time to get some rest!

#thejourney

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[Nathan]

Great log Nathan.

Excited to start working with you with my training – looking out for your email

Hey Buddy! I will add you to WhatsApp tomorrow and send you a message. Then we can get cracking! Speak soon buddy

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