[Nathan]

100% agree with the guys above 60-90 mins is usually plenty of time for that meal to digest. If you still feel this is sitting a little heavy with that time frame, maybe reduce you COR a touch add more dates or some organic honey to make up the carbs that will allow less volume in the meal.

But as long as you feel ready to go you are fine mate

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[Nathan]

Fantastic Back & Hams session with the Dr today…..

Cardio done this AM – 150 kcals cross trainer

Session was as follows

ab crunch machine x 3 sets 15-20 reps
Prime pulldown x 3 sets
Gym leco TBAR row x 3 sets
SA granite row x 3 sets
Prime upperback row x 3 sets
seated ham curl x 2 sets
Belt squat RDL x 2 sets

All sets 12-20 rep ranges – great session feeling alot more positive and had a great week of training.

Back home now doing a couple of client set ups to get started next week.

Will walk the dogs between last 2 meals and then sit down a chill with Pheebs. Rest day tomorrow and in person check in with a client tomorrow AM

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[Nathan]

Good afternoon guys!

Chest & Biceps today

pec dec x 3
incline smith x 3
standing fly x 3
flat machine press x 3
dual low curl facing away x 3
SA high cable curl x 3

all sets 14-18 rep ranges solid session – 150 kcals cardio done PWO

Then we filmed the podcast at Rotherham. Have a few client calls this evening and 2 new starter set ups….

Back & hams tomorrow then another rest.

Ive wrote a new upper/lower training split up which Im keen to give a try once show season starts as will leave my weekends available for client shows if needed

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[Nathan]

For me as an assisted athlete the main thing for managing blood pressure is cardiovascular fitness alongside The TBJP health stack

Love heart
Heart Care
Vital support
Omega 3’s

Id like to see systolic down to 120ish ideally

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[Nathan]

So there not too far off mate. systolic is slightly elevated but you have to take into consideration here you have taken at 7pm….

If you have trained or been active it will be elevated
If you have eaten in close proximity it will be elevated
If you have had a stressful/busy day at work it will be elevated
If you have had multiple caffeine servings through the day again elevated

The best time to take it is in a relaxed stated before caffeine, once hydrated at the same time. Ideally in a morning at the same time for accuracy and consistency

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[Nathan]

With this cycle which isn’t too aggressive I would probably start with topical products.

Topical finasteride – blocks DHT locally 0.25-1mg daily
Minoxidil – 1ml 2 x per day (usually liquid or foam)
Ketoconazole shampoos – theres loads on amazon use 2-3 x weekly

Use general health supps such as:-

Collagen + MSM (TBJP collagen is fantastic)
Biotin – 5-10000mcg daily (you can also get biotin shampoos)
Vit D, Zinc & iron – check for any nutrient deficiencies

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[Nathan]

what if you want to prioritise chest and triceps? would you start your upper days with chest and move triceps isolation work to the start of a lower day instead of biceps?

I think keep triceps at the start off upper would still be fine for this focus, if your starting with a pushdown variation, then a dip you getting some chest in there, then onto your press work. I wouldn’t expect a tricep isolation 3 sets would take too much away from your pressing work, but try it and see how it feels. Theres no set way. If you like it run that. If you don’t put your pressing first and then tricep compound 2nd

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[Nathan]

Rest day today…..

Sports massage and cardio.

Couple of client consults and new set ups to get sorted but a nice steady day regardless so far.

Filming the podcast tomorrow which Im excited for again

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[Nathan]

I agree with Oscar. This is going to come down to split options. But if your saying you only have 45-60 mins to do a session and you don’t feel you can get the workload in required for a FB split then it may be an option for things like supersets, giant sets where you can get a lot of work done in a shorter amount of time.

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[Nathan]

Evening guys…..

334lbs this AM. Cardio done 150 kcals. Very successful leg day in the books the best this year regards being pain free with my torn mensicus. Nothing crazy but Im happy I got some quality work done and its set me up mentally for the week.

Ive struggled alot mentally so far this year. Been in my own head with some turbulance and being unsure of what this year will bring do you to injuries, hormonally being a little out of whack for a while. And just not having the run I wanted to.

But Im alot more positive this week. Im going to just take some pressure off myself in terms of always needing to move forward one way or another, and just let myself be and enjoy the process. As I was falling out of love with that due to things not going smoothly. But things are sent to test us.

So to make myself a little more comfortable for the time being and keep things progressing as theres no rush on getting back on stage Im pulling things back a touch. Im going to pull 10-15lbs back off and just hold where Im comfortable and perform well for a while. Ive changed my compound selection too for the next 10 weeks until the end of this cycle. I now Know I will have to look at a slightly different set up for my next push.

So for now….

1000mg Test E
1200mg Masteron
300mg Primo
GH 6iu
T4 100mcg
SLU-PP332 500mcg
L-carnitine 500mg

Cardio 150 kcals TD 300 kcals NTD
steps 8k

TD
700g carb
350g pro
80g fat

NTD
600g carb
350g pro
90g fat

1 high day per week when needed
1 free meal per week

I will run this for the next 8-10 weeks and just sharpen things up a touch. Then Hold there on slightly lower drugs. Run some blood work and then plan the next push for the back end of the year whilst I manage my knee….

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[Nathan]

If you don’t like upper Lower then that’s fine. Jordan is giving you the best option for frequency and progression there.

push & triceps
Pull & biceps
Rest
Legs (arms superset at start of legs)

Or just add an arm day in if you enjoy it. It’s not too taxing and it shouldn’t take away too much from other sessions if you have a rest day after this.

The point is pick a split you enjoy. Stick to it. Progress your lifts. Be consistent 🫡

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[Nathan]

Busy day today trained delts and triceps at s20 after meal 1 and did 150 kcals cardio PWO for then back to do some laptop work. Had a few consultations this afternoon so a busy day at the laptop

Had freinds to his evening I cooked slow cooked lamb. Then shredded it. We had flat breads, Mediterranean veggies and potatoe wedges and rice. With some tzatziki. It was very nice 👌 I hen some cookies and ice cream for desert.

Will put that to good use for legs tomorrow!

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[Nathan]

Jordan nailed it.

For me if its a “mini cut” and your wanting to be in and out pretty quick like 6-10 weeks start off a little more aggressively. Nothing crazy but if its not a prep then you can afford to get in and out.

depending how aggressive you want to go:-

4-6 weeks – 20-25% calorie reduction – example 4000 kcals to 3200 kcals

Increased output depending on weather you track steps or do LISS cardio is completely up to you. you could do something as simple as adding 1-2k steps daily And add in LISS cardio 4-5 x weekly

6-12 weeks – 15-20% reduction in cals, increase steps 1-2k daily + 3 x LISS across the week

once you stall create a deficit again from either reducing cals, increasing output or a bit of both.

anything longer than 12 weeks for me, your either too fat initially or its a prep.

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[Nathan]

rest day today. Had a lot of things on with work this morning so been concentrating on getting that sorted. Took the dogs a walk, and will be going to the gym to do cardio with pheebs shortly then settle down for the evening.

I will be training tomorrow Shoulders & triceps And looking forward to that…

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[Nathan]

Back & hamstrings at s20 today….

Took the dogs for a walk this AM and did my 150 kcals cardio PWO

Session was as follows

stiff arm rope pullovers warm up 3 sets

Low cable pulley row 3 sets 8-10 reps
SA DB row 2 sets 8-10 reps
Upper back row 3 sets 8-10 reps
close grip pulldown 3 sets 8-10 reps
seated ham curl 3 sets 8-10 reps
SLDL 2 sets 8-10 reps

Great session, got a nice connection with everything. SLDL was hard at the end of the session, but felt good….Glad to have 2 solid days in the gym.

Rest day tomorrow and then I will train Sunday Shoulders & triceps

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