[Nathan]

Keep seperate mate cardio is cardio

Steps are NEAT

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[Nathan]

Another rest day today

1 hour rehab/prehab this AM

Then sports massage and shockwave therapy on bicep/tricep tendon after the podcast.

Nice work block done…..

Down to 308.8lbs this AM don’t think I will force too much more off before the op but I’m comfortable with food and how it’s moving.

Gone to 4 meals which is suiting me really well to be fair. Reta is stabilising my Blood glucose even on lower food

Meal 1
175g fillet steak
6 whole eggs
30g sauerkraut
1 kiwi

Meal 2
300g chicken breast
100g rice
50g avocado
30g kimchi
100g cucumber, beetroot, tomato
100g Apple

Meal 3
250g salmon
100g cottage cheese
100g broccoli
500g red potato
1 easy peeler

Meal 4
50g COR
50g oats
75g iso pro
100g blueberries
25g dark choc 85%

300g pro
300g carb
100g fat

Low for me this but easy enough to deal with….

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[Nathan]

Rest day turned into a day at the hospital so didn’t get all the jobs done I wanted. 4 hours at the antenatal clinic after we had a midwife appt and they sent us to the hospital for some further tests.

All is ok, but better to be safe. A growth scan and pheebs checking BP and bloods to check for preeclampsia.

So just finished work off now!! Podcast and upper tomorrow

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[Nathan]

Full body to start the week. 1 set per exercise….

I will be hitting upper weds and lower ready as I’ve just arranged to train with me client. And Fridays lower will be the last session pre operation the following week so inflammation is low around my knee.

Today:-

Flat press
High incline smith
Cable fly
SA pull-down
TBAR row CS
Machine laterals
SA extension
Sa curl
Seated ham curl
Leg press
Leg extension
Seated calves
Ab crunch machine

Rest day tomorrow a busy day on the laptop, new starter to set up. Some errands to run. And some sorting to do in the nursery

Did my first day prehab/rehab this AM which was hard but I will get better at it!

Another new session in the morning to get done.

310lbs again this AM after 2 days higher food this weekend.

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[Nathan]

Jordan has nailed it

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[Nathan]

I agree we need to see some pictures buddy nothing has been uploaded here but at 3 weeks out we want to be very very close here

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[Nathan]

Completely individual buddy. We cannot give an ideal for you.

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[Nathan]

First full upper session boxed in a few weeks. Great session. Didnt take the piss with loading today as it’s still not 100% but was great to out a full session together…..

SA pull-down x 2
SA row x 2
Prime row x 2
Incline press x 2
Flat smith press x 2
Seated cable fly x 2
Machine lateral raise x 3

311lbs this AM 23lbs down now and it’s been quite aggressive so an off plan is going in tonight. Will be tracked but around 1000kcals on top of baseline.

2 weeks until knee surgery. I think 305-307lbs is doable depending how aggressive I want to go over the next week or so.

GH and all supps out also now so a couple more lbs should drop off organically.

Then after the natural inflammation process has taken place I will be nailing the peptides to help with the long road to recovery process.

Glowblend
BPC 157
TB 500
LL37 – I’m still doing some research on this

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[Nathan]

Rest day today glutes are banging. Cardio, dog walk, client check ins.

Then pre op for my pending surgery

Then me and pheebs went to do some shopping at Costco jus the usual. Salmon, chicken, steak, fruit, waters

Few check ins to do tomorrow AM and then we will train and drive to York to look at some garden furniture and a new pagoda

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[Nathan]

Everyone’s off season bodyfat set point where they grow and perform the best will be different, some will be able to stay leaner. Some will need to get a little softer. The main things to keep in a good spot especially now your assisted.

Blood pressure
Blood glucose
Cardiovascular fitness
Appetite
Digestion
Sleep

As long as you can get in shape. And you don’t get too soft then enjoy the progress

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[Nathan]

I agree with Andy fully here. Take your time an be patient. As long as hormonally your in a good spot and performance is improving then dont be in a rush to increase as Andy said. Just a small surplus will do the job

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[Nathan]

What’s your split and volume per session buddy?

I think you need some financial independence so working at an early age is something I recommend to build character, work ethic. Your still young and if you can still focus on training and uni and keep making progress then I would work towards setting yourself up for success so you can afford to bodybuild comfortably

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[Nathan]

Mega session today with Chloe as we did an in person check in as she is closing out her off season.

Abduction variations x 3
DB split squat x 2
Glute drive x 2
Hip press x 1
Seated ham curl x 2

10 sets to failure job done. As Jordan says if you want to look at how to successfully grow weaker body parts for example glutes/lower train the frequently with intent and recover rinse and repeat.

BW down to 314lbs this AM which is 20lbs down from peak and another 4lbs would be nice before the op.

The goal post op is to just get back to function ASAP so I can walk and pedal steady on the bike and start the rebuilding process

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[Nathan]

Rest day today. Dog walk. 20 mins cardio plenty of work on the laptop, haircut, full body shave, shockwave therapy.

So a jam packed day.

And an expensive one. Painter and decorator paid, joiners and landscaper paid 🫠

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[Nathan]

When picking a split it comes down to what you can comitt to times wise,

for example I have 90 mins to 2 hours 4 days a week.

Ok we can go….

upper/lower
PPLA
Dorian split

Then you next right what do you enjoy the most?

I don’t mind I just want to progress.

Ok upper/lower it is…..

Or…I like training a little more individual muscle groups.

Ok PPLA or Dorian split then

Pick that. And do that until the wheels fall off.

Rep ranges vary from 5-25 do what feels good for what muscle group.

Just have the ability to think for yourself and go with what brings you the most joy

• This reply was modified 8 months, 4 weeks ago by  Nathan.
• This reply was modified 8 months, 4 weeks ago by  Nathan.

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