[Nathan]

I like 250mcg M/W/F I don’t notice massive increases in RHR or sleep disruption

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[Nathan]

This is absolutely fine IMO

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[Nathan]

So there are no rules here. Personally I’m very similar to Louis 2-3 dependant on what the goal is. For example

Test/mast/primo

Test/EQ/Nandrolone

But I have seen stack designs myself where people have used small amounts of multiple compounds to try and maximise different potential effects the drugs have.

Example:-

Test – 30-60mg daily
EQ – 15-30mg daily
Mast – 50-100mg daily
Tren – 10mg daily

There’s swaps in there also

But with bodybuilding and anabolics there’s no set playbook. There’s our own anecdotes and then what we want to try to achieve a desired result or outcome.

For me though keep it simple. The training, the food, the recovery is the main driver.

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[Nathan]

Solid session today for upper

Low to high cable fly x 3
15 degree Smith press x 2
Pec dec x 2
Machine pull-down x 2
Upperback row x 2
SA lat row x 2
SA lateral raise x 2
SA tricep push down x 3

10 mins assault bike

20 mins dog walk this AM

I’m glad I’m moving abit more now, it feels so much better to just be doing more and feeling like I can progress.

Podcast tomorrow and lots of client work ahead of the weekend shows. Rehab session also so a full on dah alarm set for 5am but maybe up earlier with Effie

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[Nathan]

Very positive step forward today with rehab lodging and Rom, walked the dogs 20-25 mins, did 10 mins assault bike work

Overall chuffed with today and clients are all smashing it so a great day

Upper tomorrow and looking forward to a decent session

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[Nathan]

Push
Pull
Rest
Legs
Rest
Repeat

Or

Push
Pull
Legs
Rest
Repeat

Or

Push
Pull
Rest
Legs
Arms & delts
Rest
Repeat

These would work nicely

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[Nathan]

Rest day today did some work this AM with my guys who are in prep then spent the morning with Effie whilst pheebs did posing clients, then an afternoon with family

Now we are pretty crashed on the sofa. Pheebs and Effie currently having a little nap on the sofa

Back to another busy week from tomorrow

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[Nathan]

Trained with a client at be mod today and did 2 in person check ins after check ins this AM

We had a class back session used the new mega mass rows.

Then me and pheebs watched boxing tonight after her client took 3rd in bikini at the PCA first timers

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[Nathan]

Great replies here from Adam he’s covered everything very well.

As your fitness builds and you can perform HIIT cardio to be more time efficient. 2-3 sessions a week on top of your step count would be more than enough to massively improve your recovery

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[Nathan]

Straight up yes…..

Reduced cardio output from loss of lung function

Increased toxicity and inflammation
Increased cortisol
Increased oxidative stress
Higher blood pressure
Nicotine can affect sleep so recovery reduced

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[Nathan]

A very busy day in the laptop and being a nappy changer today. Not got in to the gym today so I have upper tomorrow and then rehab Sunday this weekend. I usually like to take Sundays off but Friday is such a busy work day it may need to change.

Client in persons tomorrow and training with a client also. Which I’m looking forward to straight into peak week for 3 of my guys.

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[Nathan]

I am doing very similar with clients. In this time off. You could run some NAD , Urolithian A as that does have some data. But there’s nothing to say that the ERR receptor down regulates that SLU

• This reply was modified 1 month, 2 weeks ago by  Nathan.

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[Nathan]

Rehab day today and more progress with movements. I’ve nearly got the confidence to try one stair at a time now. Just building that strength going up and down but it will come.

Busy work day tomorrow but will aim to get in for upper if not I will rehab again and do upper Saturday

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[Nathan]

I defo agree with the guys here.

I’m amd finding this out myself now trying to balance work, life and the gym in my current setup and get a split nailed down to suit me.

You sound like you have done a very good job and the programme sound enjoyable aswell as productive well done buddy

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[Nathan]

Rest day and podcast today a very busy day and a couple of consult calls. Early start tomorrow to get a client plan boxed off, check ins and navigate a baby whilst having time for me and pheebs to go train.

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