[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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[Nathan]

Back at it! Cardio boxed and plenty of great check ins today to start the year. A solid push in the books, not too much strength lost but was cautious easing myself back in making sure execution was nailed.

Dual tricep extension x 3
Smith JM x 2
Low incline smith x 2
Flat press x 2
Pec dec x 2
Machine lateral x 3
Kneeling rope crunch x 2

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[Nathan]

19 sets is defo not low volume bud and if you have constantly taken strength progressions over this time your going to be at a point where you just cannot recover from this volume on full body. Time t change to U/L as the guys have suggested

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[Nathan]

Food shop done after some client work, some DIY dog walk and getting organised ready for a big start to the week!! Very much looking forward to getting stuck back in the gym!

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[Nathan]

Nice dog walk today. Then we went to watch Jamie in the panto with josh and Yvette. It was a great day. Met jamie for some food after and had a good catch up.

It’s been the longest intended break I’ve had from training these last 2 weeks. I had an extended time off for a deload. Went back in for 2 sessions then had another 2 off I am feeling very ready to go from tomorrow but I needed this time off I felt.

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