[Nathan]

Evening guys our last full day in Prague today so we didn’t train and did some sight seeing. We walked for breakfast had poached eggs and avocado on toast, then walked to the castle which was a good 90 mins then down to Charles bridge and across then back into the centre for some
Dinner. We then walked all the way back to the hotel. And round the corner was a pram shop the company we have picked for our pram but it was handy we could go in and try the pram we wanted.

We then had a nap on the bed for an hour before finishing some work then walking back into the centre for tea.

Had the full day off food wise. And ate some goodies.

Did about 25k steps and now we’re back home doing a little more work before we get our head down!

I love coming away. But I get anxious about being out of routine and I can’t wait to get back to it

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[Nathan]

Another fantastic day at the Pro show….did some work this AM did a quick pump between pre judge and finals great show.

Went for food in Prague going to try and do some sight seeing tomorrow after work is boxed off! Me and pheebs will spend some time together tomorrow

Then back home Tuesday!

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[Nathan]

Long day today but great day in Prague. Up early for check ins and then we headed over to Richie and Lucy’s before they set off for the venue.

Richie had a nightmare and ended up missing his class….

We stayed to watch pre judge. Then went to train and came back for finals and men’s open prejudge.

Gonna get up and do some check ins and then train upper. Then will head over for pre judge again for the pro show

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[Nathan]

Always raw and uncooked for me

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[Nathan]

I do my SS31 and 5 amino in one syringe yes

Then I have klowblend

I wouldn’t mix your insulin

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[Nathan]

Early wake up this AM 4:30 did some client work took the dogs a walk did my cardio and then got ready to set off to Prague.

Long day travelling but quite smooth. Met Richie and Lucy had a oook over Richie and then went for some food. Had a nice walk around Prague did around 16k

We’re gonna train tomorrow in between watching Richie compete and the pre judge for men’s open!

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[Nathan]

Fantastic pull Session at be modified today used some meg kit and just got stuck in and trained.

Fell asleep on the sofa when I got back for half hour, then finished my work off, busy few days 2 x new starters to set up,

Packed for Prague up early for check ins before we set off to the airport in prow AM

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[Nathan]

My preference is cardio for time efficiency and I enjoy it in the morning 20-30 mins then steps adjusted from 10-12-14k if needed

Whichever tool you prefer. Then adjust food as needed also.

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[Nathan]

Clare has nailed this

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[Nathan]

Cardio and dog walk this AM a great push session and in person check in. Then me and pheebs had another scan appointment today and we got the gender of our little bump. We will be doing a reveal on November the 2nd we do t know what we’re having yet either….

So quite exciting times ahead! Last day tomorrow and we fly to Prague Friday for the show. So we packed tonight ready to finish the last bits of work off tomorrow!

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[Nathan]

As the guys said switch movements for a while….

Rope crunches
Plank holds

Vacuums work up to as many 10 sets holds for 20+ seconds but start small

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[Nathan]

The best leg day I’ve had in months today….

Buzzing with that a few days rest was needed. As I was feeling a little run down after the weekend so taking yesterday was a good call as I got a cold sore this AM I feel fine now but I only get them when I’m run down and I haven’t had one for years properly.

Anyway awesome session.

Standing calves x 3
Lying ham curl x 3 progressive sets 12-15
Belt squat RDL x 2
Glute drive x 2
Glute ham hyper (cable) x 2
Leg extension x 3 progressive 20 reps
Hip press x 2 20 reps
Bicep superset x 3

Got a great connection and pump and minimal knee discomfort. Just the usual.

Lots of work to do and to catch up on also but all sorted. Ready for push tomorrow!

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[Nathan]

Swap JM press for a dip and put a bicep exercise in that feels good bud and then run it

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[Nathan]

Took a rest day today as I was smashed from the weekend and had loads of work to catch up on. So the extra rest will have done me good back in for lower tomorrow, then push pull and lower in Prague at the weekend!

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https://tb-jp.com/collections/nutrition – The highest quality supps on the market


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[Nathan]

The think the guys have covered all bases here will buddy I’m in agreement

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https://tb-jp.com/collections/nutrition – The highest quality supps on the market


https://tb-jp.com/collections/men – The most anabolic clothing ever made