[Nathan]

Great leg day today 4-5k steps with dogs boxed off this AM and then a few check ins to do.

Session was:-

Dual bicep curl cable x 3
SA preacher x 2
Seated calves x 3
Seated ham x 3
Leg extension (occluded) x 1 + 6 clusters
Leg press x 2
SL press x 1
Glute ham hyper x 2

Off plan with pheebs and an evening of boxing!

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[Nathan]

Hey Bud, Obviously adjusting the stack to try and see if this is is the problem is a smart idea, and Running 150-200mg Test with 200-250mg of DHT is smart as Jordan has stated. There is also other lifestyle factors to look at here too.

Sleep, stress, caffeine intake, Hydration, supplementation, Nutrition set up….etc etc

So you may have to do a couple of things here.

Adjust the stack. Allow that to settle for 4-5 weeks, then start an elimination process of other things that may be causing an issue

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[Nathan]

Rest day today….Needed I wouldn’t have got what I needed to out of lower today….So took a rest and will do lower tomorrow. I will then rest and then go into PPL next week and then upper to finish the week.

I will rotate between the split so I have max recovery and nailing what I need to bring up.

Ive wrote up the sessions for PPL So very happy with the current set up!

Cardio donee and dusted this AM work done, then Ive been to the dentist for a hygeine appointment to pick my teeth whitening up and then some shopping at tesco. Ready for me and Pheebs to chill this evening!

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[Nathan]

Evening guys Upper b today anther great session. trained with Riz all week so far as the Dr is MIA but its been a great week. session was:-

overhead tricep extension x 2 double RP on 2nd
Prime dip x 2
Prim flat press x 2 rest pause on 2nd
Lying cuff laterals x 3
Pec fly x 2 dropset on 2nd
Prime pulldown x 2
Tbar chest supported x 2 dropset on 2nd
SA machine row x 2

Job done ready for lower again tomorrow!!

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[Nathan]

I think 3 days off would do you no harm at all you can focus on sleep and recovery and be in a position to really kick on again.

personally I prefer time away from the gym rather than devolume sessions for full recovery. Everyone has different methods and thoughts processes, But It wont do you any harm. it would be more of a benefit to have another good 8-12 week block

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[Nathan]

I agree fully here. I usually advised 4-6 litres and to be very calculated when on prep this includes the water I use for COR, Oats, Rice, pre & intra

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[Nathan]

Full rest day today as i was smashed so just steps and sports massage. I even had a power nap this afternoon after all work boxed off to freshen up for another 2 big sessions.

Im doing 5 cardio sessions at 200 kcals a week currently and then 2 days where I just do steps and this seems to be working nicely.

keeping me around 328-330lbs

Back in for upper gain tomorrow and really enjoying the split

Everything is sore but the right amount of sore, The volume seems to be working nicely, and the rest days are very much needed

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[Nathan]

Lower today 329.4lbs holding here alot more comfortably now.

Session was:-

EZ cable curl x 3 12-15 myo rep on 3rd
SA high curl 2 x 15-20
RDL X 2
Leg extension x 2 double rest pause on 2nd (occluded)
45 degree leg press x 2
Hip press x 1 widowmaker
SL lying ham curl x 2 12-15

great session again really enjoying the set up. Ready for a rest tomorrow

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[Nathan]

Ive had this issue over the years. And what really helped me if your a sweaty person is definately improving your posing fitness and just being comfortable, confident and relaxed so its 2nd nature.

I also find if i eat alot of show day to chase fullness If Im not already full then that has a big affect.

I did try botox 1 year in the areas where i sweat most, under my chest and my neck line and it definitely helped.

Being fat free is also going to help.

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[Nathan]

I think you have some great options here. Especially from Alison if your GF wants to be in the gym 5 days

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[Nathan]

Fantastic upper session to start the week.

cardio and dog walk boxed this AM + 15 check ins.

Session was as follows:-

Tricep pushdown x 3 + myorep on 3rd
Dip machine x 2
Low incline smith x 3
Prime lateral x 3
Prime pec fly x 2 + dropset
SA pulldown x 3
Prime upperback row x 3
Ab crunch machine x 4

Time for a bath, some form clips to review and then get ready for lower tomorrow

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[Nathan]

In the off season there’s 100% room for more flexibility. 1-2 off plans per week depending on the client. This isn’t a chance to take the piss. But to give back to friends and loved ones who deal with the sacrifice of prep and bodybuilding.

In prep very very individual as Andy says. I’ve done preps myself where I’ve had refeed meals or spike meals (I don’t
Like the word cheat meals) every 5-7 days of the same thing like Andy either burger and fries or sushi.

I’ve done preps where I didnt have 1 I just had higher days where needed.

I’ve also done skip loading.

I have multiple clients who all run different methods.

Firstly do you need one? Physically? Mentally?

They should be implemented strategically based on a clients conditioning, performance/fatigue and metabolic response and or psychological benefits.

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[Nathan]

Rest day again today….long dog walk this morning boxed 8k steps off. Then my dad came round and helped me put a mirror up 2 lights and a safe box outside. 2nd day of DIY for me!

Bathed the dogs and did the food shopping. Then had a little laptop work

I did do a few check ins this morning for
Clients who are competing.

Then a call with Oscar this evening and now settling down to an early night ready for a big week!

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[Nathan]

Rich and Jordan nailed this and this is exactly what I’m doing myself at the minute.

My upper looks like:-

Tricep push down
Dip machine
Press
Lateral
Fly
Lat
Upper back

Volume specific to needs and recovery

Biceps 5-6 sets at the start of lower

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[Nathan]

I’ve heard of the brand years ago and seen the amp’s before also…..

Not sure on the legitimacy of them. I stick with labs I trust. But I believe janoshik for testing you can find online

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