[Nathan]

What’s your current set up Kian? And are you currently gaining, maintaining or still dropping?

Whats your output?

You have at least come to realise where you went wrong which is the first step to moving forward.

The main thing is you are able to handle this mentally moving forward and you are able to perform, recover and get your hormones back in a healthy functioning place.

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[Nathan]

Hope everyone had a great bank holiday weekend

Lots of work done today setting guys up with post show plans from the weekend

Some new starters to set up this week. And a few consults. My sleep was awful in hull but slept 10 hours last night. So feel pretty fresh and ready to get back into the gym tomorrow.

We went to see pheebs twin brother and wife’s new born baby today she’s 3 days old and beautiful

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[Nathan]

All in one go if schedule allows or split it 25/15 fasted and PWO or 30/10 as your HR is already elevated from training and 10-15 minutes isn’t going to cause any issues IMO

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[Nathan]

Evening guys rest weekend for me as it’s been a busy show weekend with 2 clients yesterday and 7 today at the PCA universe….

2 guys in the same class yesterday got 1st and 2nd in medium bodybuilding

Today we had

5th classic short
3rd bodybuilding medium
1st bodybuilding medium & pro card
1st bodybuilding tall & pro card
3rd & 6th bodybuilding pro class

2 no placings but first time stepping up to this level and awesome regardless n big strong line ups so a very busy weekend

I forgot my CPAP machine Saturday night so had literally about 2 hours sleep. Threw up in my mouth forgot how much I’m reliant on it. So I’m absolutely fried. I wont train tomorrow as I can feel myself getting ill. And I’ve got some work to catch up on. Don’t will be another day G the laptop! But it will save me.

Anyway off to bed and that is hopefully
The busiest weekend of the year done for me!

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[Nathan]

Think the guys have covered everything needed here

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[Nathan]

Naps are king 👑

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[Nathan]

Another very busy day peaking clients for tomorrow and Sunday. But all is going smoothly I’m organised and everyone is ready to rock!

Legs today another frustrating one when I got to leg extensions I think I may have figured out with the help of Oscar what is causing the knee instability when I get to quads on this session

Lying ham & RDL’s before quad work I’m training the ham in the lengthened and my knee for some reason doesn’t like it and there’s pain and instability during leg extensions nearly to the same extent pre prep last year where I couldn’t leg extend all prep.

So although frustration with the session has been there the last 2 sessions. My sessions will have to go from here as follows:-

Seated ham
Leg extension
Leg press
RDL or glute ham hyper

See how that feels and I will just run that up for as long as possible

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[Nathan]

Pull today went to the gym for 5:45am and checked 2 on my clients in fasted before they started there load for the shows this weekend.

Then trained and it was a great session.

SA pull-down x 2
TBAR row x 2
SA row x 2
Upperback row x 2

Rear delt pull-down
Dual bicep curl
Seated toe press

3 sets as a combo set 10-15 rep each

Then home to finish all work off!

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[Nathan]

Eval blood analysis will look after you and all your needs buddy

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[Nathan]

Carbohydrates drank through the session EAA’s in one go half way through if it’s around 2-2.5 hours after your last protein serving and about 90 mins to 2 hours before your next.

Is it going to matter that much? Probably not. So I wouldn’t stress too much do whatever sits well with you bud.

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[Nathan]

Rest day today. podcast filming, check ins and getting athletes loaded and ready for the weekend!

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[Nathan]

you dont have to have the first and last meal carb free – Thats just an example.

take the totals and split them how best suit you buddy

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[Nathan]

If you couldn’t recover from U/L the go back to PPL then bud you could even add an arms day in

Push & tricep
Pull & bicep
Rest
Legs
Arms & delts
Rest
Repeat

Or just tag arms onto the start of legs and do

Push & tri
Pull & bi
Off
Legs
Off
Repeat

If recovery is good do PPL off repeat

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[Nathan]

I have clients eating sourdough bread all prep and even on peak week and loading. If it digests well eat it.

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[Nathan]

Push today back at UF derby and was a mega session with my client and goodstyle coach Rich. Who’s looking epic coming into this weekends show opener!

Prime flat press x 2
Prime incline x 2
Prime lateral x 3
Prime pec fly x 3
Rope tricep extension & bicep curl superset x 3
Abs x 3

Rest day and podcast recording tomorrow and then a busy afternoon getting everyone ready for this weekends shows!

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