[Nathan]

Nice push session to start the week.

Cardio this AM boxed off plenty of check ins then went to train before finishing a new starter plan this evening.

We have had the builders im today as we are having the back garden renovated so the digger was in and they have made a good start on things.think it will maybe take around 2 weeks to finish but it will be mega for the summer. Patio, artificial grass, bbq area.

BW is 332lbs this AM and not forcing it up but it may be time to start thinking about coming back down for my knee op shortly. So I think the best outse of action will be to lower drug load again soon. And start bring food down a touch. Which is always hard when you have a big appetite. But it needs doing as I need to be lighter for the op

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[Nathan]

Rest day today some work boxed off this AM and a nice dog walk.

Pheebs families for her niece birthday.

Then I have set me new office screen and set up. I’m just contemplating if I now have a mic and a new light also

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[Nathan]

Dial in for that morning work block

Then have something in the background like SS31

Semax and selank have had some really
Good feedback so you could give those a tey

I have used dihexia and methylene blue in the past also,

Proforma peptides for your peptides

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[Nathan]

MOTS-C – 1mg preWO
SLU-PP 332 – 300mcg

Proforma peptides

There’s a few others but these are your first choice for me

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[Nathan]

Lower today and a fantastic session to start the weekend

SA preacher x 4
Seated ham curl x 2
Leg extension x 2
Pivot press x 2
SL press x 1
Lying ham curl x 1
Adductors x 2
Toe press x 3

Took some nice progressions today. Trying not to be greedy as my knee tells me a couple of days after for a week or so if I’ve taken the poss. So it’s knowing when to push it. I’m not looking forward to being sidelined at all again. But it’s needs to be done if I’m to get anywhere near my best again. And I want to train at a level I want to again. It will just be a long road to recovery again!

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[Nathan]

Snow day today. We had around 4 inches our estate was snowed in until this evening. So cardio, work, dog walk and then went to train at the local gym just around the corner from us. It’s life fitness and hammer strength so can still get a solid session in. Trained upper. Might be like this when baby comes so have to get use to the set up here.

Lying cuff laterals x 3
Machine pull-down x 2
60* smith press x 2
Upperback row x 2
Inc DB press x 2
SA x 2
Pec dec x 2

Really good session to be honest, then did a little more work on the laptop, it’s been very busy to start the year. I’ve got a new starter to set up this weekend also

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[Nathan]

I think the guys have covered this perfectly

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[Nathan]

Rest day today, cardio, dog walk, posing lesson with Dom for his training. Then 4 hour tattoo on my shin. Bit tender like. But got about 2 hours left I get fed up after 4 hours. Back home finished some check ins off then food shop before the snow came down!

Upper tomorrow but may be local as they snow is really settling

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[Nathan]

I agree with hilly on this. I would go for 5 meals so you have longer to digest your food between meals

Meal 1 – I would look at some sourdough, maybe some raw organic honey, nut butter or dark choc and whey iso.

Meal 2 – PWO I can deal with

Meal 3 – I can deal with but if this is sitting heavy, it’s potentially the higher fat or high fibre content. Pop fats later in day. Do chicken and maybe some red potatoe + fruit.

Mak 4 – I would like a whole food meal here. So meal 5 usually here

Meal 5 – your usual meal 6 snack sweet potato pancakes with dark choc, add some berries and whey paste.

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[Nathan]

My last 2 preps were slightly different I used insulin all the way through 2022 (basal insulin)

And 2024 no insulin used as soon as prep started.

I had more muscle in 2024 and I was a better bodybuilder but I do feel like the I got in shape leaner and a lot faster without the insulin present. I felt like the basal insulin did slow fat loss and when you look at physiology it makes sense. You can still get lean but at a slower rate for me.

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[Nathan]

Have you got anyone to inject for you?

You should 100% be rotating sites.

Traps
Rear delts
Side delt
Lats
Triceps (both heads)
Quads

Stay away from glutes if you want to compete.

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[Nathan]

Posterior today

SA pull-down 6-9, 10-12
RDL 6-9
Seated ham curl 6-9, 10-12
Glute drive 10-15
Prime seated row 6-9, 10-12
SA machine row 6-9, 10-12
SA cable curl facing away 3 x 10-15
Seated toe press 3 x 8-12

Then I had a sports massage much needed! Finished a few bits off in the laptop this evening a very productive day in the books

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[Nathan]

Rest day today I’ve dropped to a 4 day split with the optional arm day added when I can get in.

Push

Posterior

Upper

lower

Which works for days like today where it’s normally posterior but because we filmed the podcast and I had a busy laptop day I took a rest day and will run posterior tomorrow. Then Thursday I have a tattoo so I will run upper lower Friday Saturday.

Nice! Would love to see what the new workouts look like with exercises, sets and reps😀

So basically this spilt is just as long as you get the 4 sessions in a week then its good? Or are you still gonna try to keep it consistent with Rest days on Wednesday, Saturday and Sunday? [/quote]
It will be 2 days on max so it will generally be as you have said but if it means 1 day on 1 off it may work like that.

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[Nathan]

Rest day today I’ve dropped to a 4 day split with the optional arm day added when I can get in.

Push
Posterior
Upper
lower

Which works for days like today where it’s normally posterior but because we filmed the podcast and I had a busy laptop day I took a rest day and will run posterior tomorrow. Then Thursday I have a tattoo so I will run upper lower Friday Saturday.

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[Nathan]

3ml water – 10 units on slin pin.

Gives 1.6mg GHKCU
330mcg of the other 3 in klow

Which is a very nice maintenance dose for me

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