[Nathan]

For some reason log didn’t post yesterday….but anyway was a good session with the Dr….push and a busy day with client work.

I went for my walk last night and got a burning ssensation in both hips….weather that’s because I’ve re introduced the spin bike this week after a few months off it I’m not sure but it seemed like bursitis.

I left cardio and his AM and just did steps was a little sore but nothing major. Trained posterior after 1 meal today and had a fantastic session. Then had sport massage and shockwave on hips and full posterior manual work.

Back to finish some check ins then me and pheebs had a meal out with friends at our fave Turkish place.

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[Nathan]

I agree. Would have said up to 200g total daily

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[Nathan]

297lbs this AM on rest day. Very busy day with the podcast and client work, managed to get a couple of walks in tonight at 8:30pm and this AM at 6.30am it’s been too hot for the dogs otherwise.

Back in for push tomorrow! I’m expecting a drop again soon.

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[Nathan]

Exactly the same I use Biolabs for all peptides and GH my code is bigdog

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[Nathan]

Busiest check in day of the week for me. Some great check ins today and also a really good pull session at s20

Cardio done again this AM pain free so very happy again here.

Performance just about holding but starting to feel the drop off now BW is coming down.

So it’s about being sensible with loading and volume.

The food and the cardio are very easy for me currently so plenty more room to get peeled here.

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[Nathan]

I would look to hold performance and intensity as long as possible. You can scale back volume slightly to any big compounds after 2 or 3 weeks if recovery starts to suffer. Dont take and forced reps or 50/50 reps

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[Nathan]

295.6lbs this AM new low. average of 3lbs last week. Positive is I was able to get back on the bike this AM pain free for 20 mins cardio. Great push session in the books. Meeting with accountant, then mowed the grass and did the weeding.

Lots of sorting to do this week as Im changing a few things over with the companies and accounts. Which I hate doing. But needs must. Pull on the cards tomorrow! Looking forward to getting back in the gym!

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[Nathan]

Pre bed is absolutely fine bud. I’m exactly the same as Sara

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[Nathan]

Happy sunday guys!

Really nice day today. Took the dogs out this AM after a few client check ins I tend not to do loads of works sundays but with prep clients I do like to touch base where needed and guys who are overseas like Australian clients.

Then went to play golf with my Nephew and Dad which was really nice to spend some time together. I wasn’t as bad as I thought after not playing for years. My back my have other ideas tomorrow. But played some really nice shots. A few horrendous shots but its just practise!

Steps all boxed off early so just chill now and ready for another big week in the books!

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[Nathan]

Solid day in the books today

Some great check ins an in person check in with a client, and then some time with pheebs, dog walk, food shop done and early night ready for a round of golf with my old man in the morning

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[Nathan]

I agree with Jordan. You have either got to be good at what you do, relatable, or give value to people through information.

So as Jordan says just get fucking good, and smart, and be yourself

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[Nathan]

Firstly hats off for the commitment mate to your goals. Royal marines commando is no joke in terms of the training you will go through. Personally I would look at cutting your volume down to 8-12 work sets per session, or dropping to 4 sessions. Upper/lower giving yourself an extra rest day to just do your hardest conditioning session.

Your priority is making sure you are ready to take on and pass what they have to throw at you.

If you not recovering and your smashed all the time your not growing bud, So you have got to be more sensible here with your approach. You can defo maintain and even build some muscle as long as recovery is managed properly and your fuelling yourself properly.

So there needs to be certain things that come as a priority. Make sure all other aspects are on point like, sleep, hydration, nutrition. maybe schedule deloads where needed. But I would defo advise adjusting volume even more. Don’t take any sets past failure. That are going to fry you for little return

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[Nathan]

Posterior session dusted today a great session even though it was later than planned.

Woke up at 5am went and boxed 30 mins treadmill steps off, first work block, then dog walk 30 mins, Meal 1 and then worked until i had finished all check ins around 12:30, meal 2, then got ready for my MRI scan in sheffield.

Iwnt for the scan and ate pre in the car, then travelled back to s20 to train.

Close grip pulldown x 2
Prime row x 2
SA nitro row x 2
SL leg curl x 2
Belt squat RDL x 2
Glute drive x 2
Overhand rear delt row x 2

Back home for PWO, few client messages, shower and then little walk round the block with the dogs and get my meals in before an early night!

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[Nathan]

This is completely dependant on split, volume, frequency, recovery capabilities. Some of us will have 1,2,3 maybe 4 sets dependant on exercise, session, needs.

So its very difficult to say. We may all train slightly differently too. Higher volume pyramid sets, where all are classed as working sets.

Or lower volume 1-2 working sets with feeder/warm up sets to get ready for the set that dont take too much from you for the actually all out working set

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[Nathan]

296.2lbs this AM so another drop today. Nice push session with the Dr at UF derby. Performance holding nicely still.

session was

Lying cuff laterals x 3
Atlantis incline x 2
Prime flat x 2
Atlantis pec dec x 2
SA cuffed lateral raise x 2
Cross body extensions x 3
Arsenal OH extension x 3

2 rounds of posing…..

Just about to go and take the dogs out for another walk to box steps off for the day!

Posterior tomorrow and then MRI scan on the knee!

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