[Nathan]

Afternoon guys, Just back from the gym. Great Push session to start the week.

A busy morning with work, But up bright an early for client in person then the rest of my check ins.

Session today was:-

abs x 3
machine laterals x 3
Low lincline smith x 2
Flat machine press x 2
Shoulder press x 2 – higher rep sets
Cable fly x 3
SA cuffed lateral x 2
DB skull crusher x 3
Rope extension x 3

20 mins cross trainer to finish

Dog walk this evening now the weather has picke dup after finishing a little work off. And we go again – BW 320lbs this AM

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[Nathan]

I run either that or PPL U 4 days split and take 2 rest days it’s impossible to answer for you as we don’t know your recovery capabilities.

Don’t feel you need the extra recovery? Are your lifts stalling? Are you assisted?

I feel I currently need that 2 day rest at a weekend. Try it and see if your progression improves. Body feels better.

Tha main goal for you now is to be more adherent with nutrition. And keep making progressions in the gym. And get back to a point where you have a long runway for growth again

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[Nathan]

Much needed rest day today. Up 2lbs from last nights off plan but the same weight as my low last week. So I expect to be at a new low again and under by midweek so BW is trending down nicely I would like to be around 305-310 in the next 6-8 weeks and in decent body comp. Fitter and holding strength.

Today was a complete rest from cardio as I have done 4 sessions of LISS/MISS cardio and 2 HIIT sessions. I’m hitting 6-9k steps I’m not actively tracking to hit a target just depending how busy I am at the laptop dictates how many steps I do. I always take the dogs out once and steps around the gym.

Today me and pheebs and her mum went on a longer walk about an hour which was nice with the dogs so probably about 10-12k today but with no cardio it felt good.

Body as aching today from a hard week of train but should be fully fresh ready to start the week strong

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[Nathan]

For me. Keep eating, keep training hard. Keep your bodyweight progressing at 0.5-1lb per week. And focus on getting stronger and building muscle before you start coming down buddy

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[Nathan]

Evening guys!!

Rest day today. Plenty of athlete check ins with athletes, 2 in person check ins. Podcast recording. then i did my first 6 2 minute rounds bag work today. Felt actually great. Felt fitter than I thought.

Off for a meal tonight with Pheebs family!

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[Nathan]

agree with jordan here. Example session for me today

Tricep pressdown x 3
dip x 2
press x 2
lateral x 3
pec fly x 2
lat focus pulldown x 3
Upper back row x 2
Abs x 4

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[Nathan]

Great upper session to finish the week strong. Strength holding really well which Im buzzing about.

Tricep pushdown x 3
Dip machine x 2
Prime chest press x 2
SA machine lateral x 3
Prime pec fly x 2
Prime pulldown x 3
Prime row x 2
abs x 4

250 kcals of cardio this AM. Legs are super sore already from yesterday So I can tell recovery will start to slow but 2 days off at a weekend will freshen me up to go again and I will keep a close eye on recovery and volume adjustments.

Tomorrow is rest and Podcast recording, was going to do some HIIT bagwork tomorrow so I shall see if I have time as I have a very busy day

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[Nathan]

Meal 1 – 3 whole eggs, 175g whites + veggies

Meal 2 pre – 60g COR, 20g dark choc, 35g performance isolate

Intra – 60g performance fuel + 25g EAA’s

Immediately PWO 30g performance iso

Meal 3 post a 150g chicken + 100g jasmine rice + 30g carbs from fruit (200g mango)

Meal 4 – 150g 5% beef + 70g jasmine rice + 5g coconut oil to cook + veggies

Meal 5 – 150g chicken + 30g nut butter (option 1)

300g alpro no sugar plain yoghurt + 30g performance iso + 15g almond butter (option 2)

or repeat meal 1

This is about bang on the macros – Hope that helps

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[Nathan]

The guys have covered this well, continuous reps always to start. The last 1-3 reps a few seconds breath at the top to compose yourself to get the final ones in is fine but avoid any longer than that as it becomes a rest pause style set

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[Nathan]

Ge at lower session today new low weight of 319.6lbs this AM so half a lb down from last weeks low of Friday before I fed up a little at the weekend,

Will be more than likely down again over next 2 days and then we have a meal for Mother’s Day Saturday night but average will be a couple of lbs down again this week. Which is a nice rate of loss for me currently. Strength holding well.

Todays session:-

SA preacher curl x 4
Lying ham curl x 2
SLDL x 2
Leg extension cluster set
Leg press x 2
SL extension bad leg x 1
Glute ham hyper x 2
Prowler push 3 lengths 160kg x 2

Upper tomorrow with H and then the weekend off with 1 session of bag work and Sunday will be full rest just a long dog walk.

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[Nathan]

There’s no issue with doing this, but I prefer to make my whey into a paste and pour over. But I have mixed d my whey in after when they COR is still warm and it’s perfectly fine. It just thins out the COR some.

I would mix altogether at the same time

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[Nathan]

Rest day today for me. Up boxed a couple
Hours of client work off after a dog walk early had 7/8 athletes on prep check in today as well as my normal check ins so a busy day + a consult and a new starter to set up. So been laptop bound all day other than my HIIT session and sports massage

Session was:-

200m row
20 KB swings
20 kcal assault bike
8 DB snatches each arm

4 rounds

2 rounds of bag work

600 kcals burned in about 25-30 mins with rest

Great session HR got up to 165pm so a good graft to today.

Legs tomorrow and looking forward to it!

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[Nathan]

Agree with Jordan & Hilly here. I dont see the need to use an AI if secondary compound is Primo or even Primo/Mast mix.

If your total load is going up from 440 to 6-700mg you could use Test at 2-250mg and remainder from Primo or mix

Test E 250mg/wk
Primo 300mg/wk
Mast E 200mg/wk

GH 4iu daily

This would be a nice stack and you would get alot from this for your next blast 100%

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[Nathan]

Evening guys!

Pull today with Dr and felly who is looking class in the early stages of his prep this year.

Session was:-

Prime pulldown (lat focus) x 2
low to high row x 2
granite SA row x 2
Prime upper back row x 2
rear delts x 3
EZ cable curl x 3
SA DB curl x 3
Seated calves x 3

Some posing rounds with felly then back home for PWO and some more laptop work.

250 kcals cardio boxed off this AM feeling fitter each week now. Rest day tomorrow and some HIIT work to be nailed

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[Nathan]

This set up looks solid mate. I would run it see how it feels, and make any adjustments from there. Just be mindful of volume as you get leaner. But everything looks spot on

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