[Nathan]

How long is your planned diet phase? You are tracking at a nice rate here. But you may need a little refresh to push on again. See how you respond after a day with lower output and higher food. Then assess again from there

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[Nathan]

Or type this in chat GPT and you will get a solid answer probably create you a table

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[Nathan]

Tempo is irrelevant…..unless it’s not controlled

Controlling the weight is the key factor. With 10/10 effort

Effort and intensity with accuracy will be the biggest return.

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[Nathan]

Fantastic day today at the gas mark 10 show a really great independent show put on….

My client won the medium bodybuilding and overall so a great result. Long day but back to get my last meal in get in bed ready for the gym tomorrow!

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[Nathan]

I mean it would be completely fine, If you feel you need that. I would personally opt for prepare pro and pumpage combo

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[Nathan]

Rest day today. A busy day at the laptop, trip to the tip, haircut and some in person check ins ahead of another show day tomorrow!!

Feel very privileged to be doing what Im doing currently

My training is going well. Im just contemplating weather to get someone on board to keep me accountable as I haven’t been posing much these last few months and, although my nutrition is locked in and Im training hard. I feel I can be still getting a little more from this phase Im just not sure who I want to work with.

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[Nathan]

I agree I wouldn’t say it’s bad. But wouldn’t overthink it either. If it’s missed for a reason that you cannot avoid then just take it as a an extra rest day and let it fuel you for the next session.

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[Nathan]

Great day with some of the team at the TBJP new clothing shoot today….

Check ins this AM then after the shoot trained chest & triceps with Joe B and had a good catch up. Then a long drive home as I got stuck in traffic. But all worth it for time you get to spend with like minded people.

Early night ready for a big day at the laptop tomorrow!!!

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[Nathan]

Agreed a great rule of thumb. It’s not going to happen like that every single week. But it’s a good gauge usually a faster approach at the start whilst your fresh and the things will start to slow a touch usually

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[Nathan]

Rest day today and much needed felt smashed this AM good day of check ins 2 new client consults today too. A nice long dog walk and some errands ran.

Early night ready for the drive to Cheltenham tomorrow for the TBJP shoot

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[Nathan]

You have 2 options really bud 1 as Jordan states use a test undeconate like nebido but I haven’t seen them around for years and take a hefty dose 1000mg before you go and then figure out if you can get hold
And stay on whilst your there for the 10
Weeks.

Or as hilly states try to re establish HTPA function before you go in and then once you figure out what you can and can’t do then crack back on when you can.

I have just gone cold turkey for 14 weeks for fertility with HCG and HMG and my FSH and LH started to fire again after about 8 weeks but my test only got back to around 7 nmol it would take a little while longer before things got back to even mid range I suspect. So have gone back on to TRT at 120mg/wk

I have accepted the fact that even with hard training and my nutrition and recovery being spot on I will lose a little muscle but it’s just for a short while and I will be back at it and better soon enough

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[Nathan]

Posterior today at UF

SA pull-down x 2
TBAR from the floor x 2
SA row x 2
Rear delt row x 2
SL seated ham curl x 2
Glute ham hyper x 2
Adductor x 2

Decent session well needed rest day tomorrow was feeling it today!

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[Nathan]

with cortisone generally you may feel some pain or discomfort 24-72 hours post injection. You should feel noticeable improvement in 3-7 days Id guess you will be told to rest for 2-3 days from loading the area

PRP I have had friends who have had it and it varies depending on area and you can feel sore for 2-5 days don’t take anti inflammatories. light movement in the area after a couple of days.

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[Nathan]

Great start to the week a busy day at the laptop this AM 20 check ins done. Morning dog walk and then Chest & triceps with a touch up on side delts

Session was:-

flat machine press x 2 – rest pause on 2nd
Low incline smith x 2 – cluster set on 2nd
inc DB press x 2 – straight sets
Standing cable fly x 4 – straight sets
Lying EZ cable tricep extension x 2 – straight sets
straight bar pushdown x 4 – straight sets
SA tricep extension x 2 – rest pause on 2nd
Machien laterals x 3 – straight sets

Posterior tomorrow with Felly who’s a few days out from show 3 of the year and ready to rock again!

Current food set up:-

meal 1
4 whole eggs
125g chicken breast
veggies

Meal 2
125g COR
100g banana
20g dark choc
50g iso pro
30g maple syrup

Intra
50g carbs from performance fuel
25g MPS max
10g creatine
10g glutamine

Meal 3
250g white fish
100g rice
4 caramel snack a jacks
30g honey
100g fruit

Meal 4
200g turkey or chicken
75g rice
50g avocado
100g fruit

Meal 5
200g beef
75g rice
100g fruit

Meal 6
100g oats
100g fruit
50g iso pro
20g nut butter

HMG 75iu EOD
HCG 1000iu EOD
Test E 120mg/wk
GH 5iu daily split AM/PM
L-carnitine 500mg daily

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[Nathan]

I would defo opt for a different variation

I like a preacher, a cable, a high curl or concentration curl for variations

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