[Nathan]

Straight switch for me. If you can get someone to do your hand trap, triceps, rear delts are my fave spots. IM slin pin daily shots

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[Nathan]

Cracking leg session today….made sure I made up for last weeks session. Strength up across the board.

SA preacher x 3
Machine lateral x 3
Seated ham x 3
Leg extension x 3
Atlantis pivot x 2
Adductor x 2

Plenty of work boxed off getting closer to the busiest weekend of the year for me for competitors but all running smoothly so far! Everyone is at there best so an exciting few days ahead!

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[Nathan]

Rest day today and well needed had a client compete taking 2nd in class 2 so keeping up the teams rolling knowone finishing out of the top 3 this season so far and around 20 showings.

Went to Manchester to have dinner, coffee and a catch up with Oscar and Jimmy and it was much needed. Nice day with the boys

Back to it tomorrow 👊🏽

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[Nathan]

Are you fully recovered? high CNS and adrenal fatigue post stim use may take a little while for you to fully recover.

I would guess this will come back down in the next few days but keep a close eye and then get some testing done if it doesn’t come down bud

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[Nathan]

Exactly that depending on how much your BW goes up by get back on baseline diet until you come back down to BW and condition pre birthday meal and then crack on with planned increase

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[Nathan]

I fully agree with Clare here, rest firstly from anything is causing pain and get booked in to see a sports physio so he can do some testing and find the route cause then set up a POA

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[Nathan]

Fantastic pull session today everything felt great.

Mag pull-down x 3
Prime mid/upperback row x 3
Prime SA lat row x 3
Nautilus rear delts x 3
Prime d handle curl x 3
Seated calves x 3

Rest tomorrow legs on Monday and a session with a client Tuesday on peak week!

Going to see Oscar and Jimmy tomorrow for a catch up and some food much needed!!

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[Nathan]

everyone will be slightly different regards leg training in peak week, but I prefer between 5 & 8 days out last leg day.

but mainly 7-8 days out then just upper body sessions. Little less volume. Nothing to failure

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[Nathan]

Evening guys!

push today, 20 mins cardio and dog walk this AM then a really solid session

Flat machine press x 2 sets
inc DB press x 2 sets
smith JM press x 2 sets
prime lateral x 3 sets
pec dec x 3 sets
SA tricep extension x 2 sets
ab crunch x 3 sets

client set up this evening and a coaching call this evening. A lot to think about with my current phase currently. But things are steadying off with clients competing after this next few weeks. The busiest weekend Ive had as a coach coming up next weekend with 9 guys over 2 days which will be fun and testing. But also exciting!

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[Nathan]

Push & tri
Pull & bi
Rest
Arms & delts
Legs
Rest

Repeat

Or

Push & tri
Pull & bi
Off
Legs (arms before legs)
Off
repeat

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[Nathan]

You have 2 years….and why put an age on it if your progressing?

Website will probably will be shut down in 2 years anyway,

So just keep eating and training

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[Nathan]

Evening guys!

Rest day today 2 new client set ups and a consult. Nice dog walk had a nap to catch up on some sleep.

Push tomorrow. Pheebs flys to Ireland with clients. So it’s dog walk, client work training, then a coaching call which I’m excited about in the evening.

We have a few clients competing again this weekend. So another busy one!

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[Nathan]

Thanks for the reply Nath, will await updates on the plan for the BDC tour your via the podcast – I don’t have insta (hate socials) so pleased keep us anti social folk in mind with how you update lol.

Also, really respect that fact that you have placed boundaries on your time and access.

Time is our most valuable commodity, and whether you’re an online coach or like me work in a more corporate setting, people or bosses will take the p1ss unless you define the rules of engagement so to speak.

Taking time for yourself, partner, and friends then allows you to show up better in a professional environment.

Take care dude

Matt.

Appreciate that mate thankyou I will keep you updated

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[Nathan]

Depends on the phase your in I suppose, but I think majority of the coaches on here will have a a similar method 300-1000 kcals difference between TD & NTD dependant on the individual

Generally from a reduction in carbs, very rarely do I go zero carb rest day. Some days can get pretty low of on a prep and if it’s neeed.

125g carb is 500 kcals so if that’s your difference in cals TD to NTD and your taking carbs away then yes it will be lower how low is specific.

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[Nathan]

Evening guys. Back to it today. And a lot of work boxed off. Couple of new client set ups started and some new consults for tomorrow.

I was pretty tired today and I felt that half way through legs. My knee was a touch sore which may because I’m under recovered

Prime dual cable curl x 3
Prime lateral x 3
Lying ham x 2
Smith RDL x 2
Leg press x 2
SL extension x 2

At the leg press session went a little south I’m not upset about it it’s not always gonna be a mega session. Rest day tomorrow. Early night tonight and I will be back at it!!

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