[Nathan]

Evening guys. Rest day for me today, dog walk this morning then filming for the podcast and catching up on work this afternoon.

I’ve had my mum and dad round for tea this evening which was really nice. Got my dad to help me put the pictures up and some lights and a mirror. Which was actually easier than I remembered I’m usually very bad at DIY but these aren’t too bad at all 😂 will see what pheebs says when she’s home.

My body is smashed today, legs are fried. So the weekend rest is welcomed….

The positive is my legs haven’t felt this full in a while.

Infact the fullness overall is definitely a little different this week. Which I feel is from a new stimulus and also my hormones being more regulated and esteogen being in a better place.

Positive for moving into next weeks sessions

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[Nathan]

Lower B done and dusted and a great session today to finish the week strong some big positives to take from todays session. Knee felt better again so was able to progress a touch with load and reps.

Seated calves x 2 triple drop on 2nd
SA preacher (occluded) x 3 rest pause on 3rd
SA high cable curl (occluded) x 2
SL lying ham x 3
leg extensions (occluded) x 1 (20 reps) then 6 cluster rounds
Pivot leg press x 2
SL press x 1
Glute ham hyper x 2

Rest this weekend then ready to go again!

Filming the podcast again tomorrow AM at Rotherham and then got. a few bits to do in the house

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[Nathan]

Evening guys holding around 229lbs currently and feeling alot better physically and mentally. Training has picked up and Im finding my groove with upper/lower Its taxing but very rewarding and i feel i have the volume very nearly right to start. Session today was:-

SA tricep extension (occluded) x 2 myorep on 2nd
Overhead machine extension x 2 myorep on 2nd
Incline machine press x 2
Flat machine press x 2
Standing fly x 2 dropset on 2nd
SA cuffed lateral x 3
Prime pulldown x 2
Prime extreme row x 2
SA machine row x 2

I will run through this oscar as i really liked the dip in my first upper session as 2nd movement. I was going to throw a JM press in but I dont think my triceps would have taken it after the first 2 exercises so opted for a 2nd press. So there may be a few tweaks to this 2nd session to be made.

Lower B tomorrow to finish the weeks training. Pheebs has gone to Athens for a few days with a friend so i will be being dog dad and catching up on work, and attmepting some housework which Im shit at lol

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[Nathan]

depends how much of a priority they are for you. If its high and you want more frequency then put biceps in both sessions. There not taxing and you will be able to recover from 3-5 sets on each session

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[Nathan]

Rest day today for me after a great start to the week. Big upper and lower session which thoroughly enjoyed and I’m ready for upper B tomorrow!

Cardio done this AM and sports massage. Plenty of work done at the laptop!

Fully rested up and ready to rock

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[Nathan]

Fully agree with Hilly here…Theres always context to these statements. Very rarely will all markers be optimal for an assisted competitor amateur or professional. But is what we are willing to allow to trend slightly higher than reference range and have a clear understanding of why they may be slightly out

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[Nathan]

Whats your BW and current macros bud or full diet set up? and current Body comp.

other than the sources you have said which is around 25-30g fat unless you have some trace fats from other meat sources then thats pretty low. you could probably double that but we would need to see a little more context bud please

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[Nathan]

Evening guys….

Lower A today and went pretty well happy with the work done, more to come just patience with my knee is key.

Dual low cable curl x 3
SA high curl x 3 MYOrep on 3rd
seated calves x 3 drop set on 3rd
seated ham curl x 2
Belt squat RDL x 2
Leg press x 2
SL press x 2
Adductors x 1 double rest pause

Im going to switch belt squat RDL even though it feels nice to a SLD top set and higher rep RDL back off – I think I will get more bang for buck as long as I can recover

I may also add 1 higher rep occluded leg extension set in somewhere too.

Rest tomorrow then back in for upper….

329lbs this AM

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[Nathan]

I agree with Michaela. Do the split you enjoy the most….Thats where you will make the most progress. Don’t overthink. paralysis by over analysis

Ive just gone back to upper/lower and Im really enjoying it. But If you dont then dont do it. Enjoyment is a big factor of why we do this

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[Nathan]

Fantastic start to the week. head fully screwed on….

200 kcals cardio on spin bike, 17 client check ins done, a great upper session!

Straight bar pushdown x 3 last set MYOreps to failure
Dip machine x 2 straight sets
flat press x 2 straight sets
lying cuff laterals x 3 straight sets
Pec dec x 2 straight sets
SA pulldown x 3 straight sets
Upper back row x 3 setraight sets
Ab crunch machine x 3 straight sets

Thouroughly enjoyed the session, everything felt great. Buzzing to get back in the gym for lower tomorrow

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[Nathan]

The guys above have nailed this. But as a natural 1-2lbs a week you will more than likely be too fat too quickly and your runway for growth will come to a halt pretty quickly.

I would focus on progressing lifts, recovering and seeing a gradual increase on average of a couple of lbs a month. There will be weeks month BW doesnt trend up. This is fine if performance is progressing, and there will be weeks months where you may gain 1lb a week. But base it on how you visually look, feel and perform.

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[Nathan]

Rest day today….

2 in person check ins with clients, few check ins with clients on prep and 2 new starter plans and a good zoom call with oscar and Jimmy.

Then I went and did a little food shop. Me and pheebs had some food and chilled after a hectic week.

New plan tomorrow back in the gym with upper and massively looking forward to it!

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[Nathan]

I think the guys have give you some ideal options here, and Im pretty sure this is along the same lines as what most of us would advise. Let us know you get on

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[Nathan]

Evening guys…..

Busy day today just settling down to our off plan meal for the week.

BW down to 328.8lbs this AM and feeling a hell of a lot better for it. Just more clarity, fresher, less inflammation. Training has picked up, joints hurt less. A great week in the books.

Trained with a client and big Josh Maley today at Muscle HQ in Coalville. Tyler Smith’s gym. great session we did push and triceps.

Lying cuff laterals x 3
shoulder press x 2
pec fly x 2
incline press x 2
SA cuffed lateral x 3
rear delts x 3
biceps/triceps supersets to finish with an arm pump.

Will take tomorrow as a rest day as i have some programming and set ups to do after cardio. Then I will start my 4 day upper/lower split Monday. Which will give me time at the weekend now for client shows coming up and being heavy I always feel I need that extra day fro recovery. I will pop my sessions up as usual but im defo going to run this for a while now as it works with my schedule and I can focus on work as well as my own progress.

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[Nathan]

Rest day today. In person check in with a client this AM met him for cardio and posing at s20 then ive had a busy day of check ins and 2 new starters.

tip run, and some errnands to get done but overall a good day!

Ready to get back in the gym tomorroe!

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