[Nathan]

Personally I would run PPL/PP/repeat but you can run any split you like buddy!

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[Nathan]

Great day today in Dubai nice and chilled. Trained this AM

Giant set x 4 rounds

Lying leg curl
Leg extension
Split squat
Glute ham hyper

Super set x 4

Tricep push down
SA DB curl

After I’d boxed some work off we went to be beach club to meet Phoebe and Max and had a nice day catching some sun. And a great catch up!

Then a walk down JBR this evening and a nice meal!

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[Nathan]

I don’t think there is an issue. They have to put expiration dates on them purely from the drugs potentially degrading over time.

Usually oil based steroids will be perfectly fine and orals a definitely stable. It’s not a case of them going bad or off.

So I would use them for sure but if your worried just buy new

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[Nathan]

Great first day and night in Dubai, we trained fasted after a coffee this morning nothing crazy just more for our mental wellbeing and getting some movement in, we like to keep active on holidays bonuses it as a time to step away from our normal training set up. Unless we’re in a prep when nothing changes.

We then had meal 12/post workout did a couple of hours work and then set off sight seeing for the day. We did around 15k steps to the Marina and round had some lunch at zero fat which makes your meals to the gram. Back to the beach for a couple of hours chill. A dip in the sea. Back to the apartment for another meal and a little more work before going to see the burj khalifa, Dubai fountains and a walk around the mall. Had a nice Turkish meal out and shared a cheesecake.

Tomorrow we will do the same morning routine we have meal prep for tomorrow as we will more than likely get sushi out tomorrow.

I think we may go to the palm tomorrow and have a beach day tomorrow after work is boxed off.

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[Nathan]

I think as Jordan as mentioned swapping to a movement with more stability would be wise, smith machine press? And a cable press would be nice options bud

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[Nathan]

Long day travelling to Dubai today but the light was nice and the airline was probably the best we have been on.

All unpacked shopping done and ready for our first day tomorrow. We will get up train box some work off and then do some exploring around the marina. Hit the beach and pool, and then go out for some food tomorrow evening,

We’re meeting up with Phoebe hagan Friday in the day. For some food and a chill, then we will probably go to Dubai mall for a walk round in the evening,

We’re looking to do some Buggy’s in the desert at the weekend and got to the palm for a wander too. Weathers perfect 👌 feel nice and chilled already and ready for a de stress this week

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[Nathan]

Evening guys.

Upper today great session at my local gym

Tricep press down x 3
low incline smith x 2
flat machine press x 2
DB laterals x 3
pec fly x 2
Lat pulldown x 3
Upper back row x 3
biceps x 3

Just got home ready to finish packing for dubai tomorrow. Got a few bits to sort before we get settled for the evening adn then get in bed as we are up early to travel to the airport

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[Nathan]

100% ageeed here remove the HCG bud

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[Nathan]

Legs today at s20

Took the dogs for a nice walk this AM then did some checking for clients with upcoming shows and did a little extra content work on laptop.

Feeling great in myself at the minute, fitter each day, bodyweight was a low of 326.6lbs this week from 334.4lbs on Monday.

Legs was a good session today then home and started packing for Dubai. Did all my Supp pots and got all my clothes ready to pack them tomorrow.

Upper local tomorrow as it’s a busy check in day plus a busy day packing and getting sorted to travel early Tuesday AM

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[Nathan]

A 30 minute incline walk isn’t excessive cardio at all. Don’t focus on what others are doing. And do what works for you. It’s definitely not the time to reduce it as it’s a constant variable to your progress as Marc states

As Louis said I’ve done preps where I have started at 30 mins cardio and it’s stayed at 30 mins all the way through. You may have to do more.

Keep cracking on bud!

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[Nathan]

Took an extra rest day today. And will do lower with pheebs tomorrow and the upper Monday before we fly to Dubai Tuesday.

Nice day today though. Long dog
Walk, plenty of work boxed off and then cinema with pheebs this evening.

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[Nathan]

Even if your vascular you will be fine with biceps, either side of the centre line

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[Nathan]

Rest day today. Had 2 consultations this AM plus a big day of check ins, dentist appointment and then did my rest day HIIT cardio

5 mins rower warm up

4 rounds of:-

10 up downs
20 cals assault bike
10 KB swings
10 bent over row

It was hard but enjoyable.

Tomorrow is leg day, also I’ve got to shave my body and I’m the hairiest I’ve ever been. And also dye my beard and have a haircut ready for our trip to Dubai on Tuesday!

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[Nathan]

Upper today and a very solid session, took a nice progression on machine dips, and incline smith.

Session was:-

Tricep push down x 3
Dip machine x 2
Incline smith x 2
Machine laterals x 3
Pec fly x 2
Lat pull-down x 3
Upper back row x 3

200 kcals cardio.

10k steps boxed off….

Rest day tomorrow. Got plenty of work to do tomorrow and then in for lower on Saturday….

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[Nathan]

I agree with Ryan you can lower your protein to 2.2g per kg of BW

Definitely stick to whole foods. And try the quercetin see how you get on.

Alison has given a great detailed list of foods to help you make solid choices.

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