[Nathan]

Push to start the week! And a great session!

SA cuffed lateral x 2
Low incline smith x 2
Dip machine x 2
Flat press x 2
Pec dec x 2
Machine laterals x 2
Rope ext SS DB skull crusher x 2

20 mins cross trainer to finish

Very busy days now with a lot of clients closing in on first shows of the season. But this is what I love!

In for pull tomorrow. And another very busy day ahead!

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[Nathan]

Everyone will be different here. I don’t think anyone will track there sodium from food sources just the added sodium intake.

I have some clients use 1g per meal and intra some 2g

In prep myself I used 3g per meal and intra so 21g daily.

I sometimes split this with lo salt too

Just start with 1g per meal and intra and keep it consistent bud

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[Nathan]

Really nice weekend with friends and pheebs we went to Leeds yesterday for my mates birthday we got early check in to a nice hotel and spent a few hours chilling in the room doing some work.

Then we went for a nice meal at tattu me and pheebs shared a sharing meal for 2 wagyu beef for start and black cod broccoli and steamed rice for main, and a pudding we then went to a bar with a saxophone player but only stayed for an hour as it’s not our thing anymore. I feel old and we wanted to be back early enough for a decent sleep.

We woke this AM at 6am for check ins had breakfast in the room with room service.

The had another little sleep for an hour and got later check out. We got home just after dinner and took the dogs out for a nice walk and then chilled this evening. Fully refreshed and ready to get after a big week!

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[Nathan]

Are you in a surplus or deficit currently?

has exercise selection stayed the same in this 6 months?

Push will always be the hardest to progress in terms of load and reps after a certain point. But progressive overload comes in many forms. Is your execution better? Is your control of the movement slower, is rep speed better and the concentric?

It may be time to swap some exercises and run those new exercises back up before returning to previous set up bud.

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[Nathan]

Afternoon guys.

So taking a full rest this weekend as I rested yesterday as I felt a little more smashed than usual after legs, which I thought it could be to do with drugs been completely out for 6 weeks, But today I woke up feeling a bit run down again and I have a cold sore, which I never get unless Im fucked. So I decided to take the weekend to recover.

had in person and plenty of client check ins to do as always

Then me and pheebs have come to leeds for Harans birthday meal so we are stopping the night and going o have a nice chilled day tomorrow!

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[Nathan]

Exactly the same I do alot of sets where I keep the same the same load and aim for the same rep ranges 7-10, 8-12, It doesn’t matter as long as your training as close to failure as possible. Some muscle I like to do a higher rep set as a back off sone I like to do a higher rep set first off. Find what works for you. Just aim to progress the lifts

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[Nathan]

Yes guys…SO woke up pretty smashed from legs yesterday. So decided to take full rest just steps a long dog walk. And no HIIT cardio or training today. Going to train upper tomorrow to wrap the week up.

But a very busy day with check ins and client work Just finishing up PWO client check ins and then settle down for the evening

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[Nathan]

JM press is a favourite of mine

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[Nathan]

to get the most of the runway for progressions I would opt for 2 different sessions. Not the exercises down need to be massively different and some may be the same but at the firs part of the session as opposed to the back end. And a different rep scheme. But it shouldn’t be hard with upper lower even with quite limited equipment to have 2 different sessions bud. It will keep you progressing for longer without having to change exercises

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[Nathan]

316.2lbs this AM another 1lb down so weight keeps trending down but its not affecting recovery yet, or performance great leg session today.

SA preacher curl x 4
seated ham curl x 2
leg extension x2 (1 and half reps)
leg press (pivot) x 2
SL lying ham curl x 2
DB split squat x 1
prowler push 155kg x 4 lengths 2 sets

cardio done this AM and lots of client work boxed off!!

Will take tomorrow or saturday as a rest and then have upper left to train for the week depending how I wake and feel tomorrow and how much work is on.

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[Nathan]

I agree with with guys above, Do as michaela suggests assess after 1 day if you need to repeat for another 1-2 days

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[Nathan]

Rest day today guys….

Dog walk this AM and plenty of positive client check ins. Sports massage, More client work, consult call. Then some HIIT cardio this afternoon.

4 x 500m row with 1 minute rest in between
4 x 20 KB swings into 20 kcals assault bike 1 minute rest
and then a light walk to finish off

Then eat and chill ready for Legs tomorrow!

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[Nathan]

I agree with Kuba, Don’t think theres any need to introduce more drugs at this point, But If body comp is still good then sometimes you have to just push the food in. Next time round would be time for a little increase in total mg

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[Nathan]

Pull today and a really good session. Everything connected really well, strength felt good. session was

SA pulldown x 2
SA cable row x 2
TBAR row x 2
upper back row x 2
rear delts x 2
EZ cable curl x 3
SA concentration curl x 2
Seated calves x 3

Crosstrainer x 250 kcals

Home for some more work to box off and then going to nip to the tip to get rid of a few bits. Then chill, eat, dog walk and then rest day tomorrow which will be massage and HIIT session

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[Nathan]

Exactly the same thought process as Oscar. Have you ran this. Are you progressing? How is your recovery? There’s your answer.

I would probably put a hamstring iso before quad compound in lower 1 too bud. Just my preference but if it works it works.

I don’t see any issue with this volume at all. I would like to see a little higher rep range personally on some exercises

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