[Nathan]

Hey Bud. So firstly how many days can you train, what do you enjoy training? You are currently at the very start of your journey of building muscle. So your going to make progress regardless of the split.

But for me if you haven’t got a-lot of muscle which is where you are currently at…. then frequency is going to be the best bet. Full body or upper lower for me.

The link posted above will give you a great overview of how to set this up. Then just get in the gym and train hard and enjoy it

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[Nathan]

Back in the gym today after 5 days off. Forced for the first time in a while. But timed well. My sleep score and readiness were the best they have been in years. I felt ready and fresh and motivated to get into the gym today. Great session…Chest & biceps

5 mins walk on treadmill

2 Warm up sets seated calves 15-20
2 work sets 8-10
2 warm up sets pec fly 15-20
4 work sets flat prime press 8-10 1-2 RIR
3 work sets inc prime press 8-10 1-2 RIR
3 work sets prime dip 8-10 1-2 RIR
3 work sets SA cable curl 8-10
3 work sets EZ cable curl 8-10
3 work sets dual low cable curl 8-10

all 4 second eccentric. Nothing to failure. Just focused on a really nice contraction it was a really good session. Looking forward to getting in for back & Hams tomorrow

Ive gone back to a 2 on 1 off split abit like an old Y3T style split where I will vary rep ranges each rotation 1,2,3 and then back round again and look to progress load.

Just mainly for enjoyment and how Im feeling and what i want to train like. No other reason.

As long as I can recover and progress my lifts and keep improving thats the aim of the game.

tomorrow will be 3 x row movements 1 x pulldown 1 x ham curl 1 x hip hinge same format. but will update my session on the log!

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[Nathan]

Fully agree with the guys above. if weight has stalled for a consecutive 2 weeks. I would look to add an additional 2-300 kcals from carbs and assess again. This should give you a nice little bump forward again

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[Nathan]

Hey guys. So 5 days rest comes to an end today. Physically and mentally feel alot better today.

I think Ive had a little bit of illness, been a little smashed and also had a hormonal dump from my E2 being tanked then literally forcing back up. the body has been like what the f is going on. But I did cardio today and it felt great. Sports therapy. My niggles seem to be alot better. Im actually very excited to get back in the gym tomorrow. So on we push.

I will be dropping down to a 4 day split now weather I do this is an 8 day rolling split or a 4 day set split Im undecided yet I will touch base with oscar and see what he thinks before finalising this

On we push!

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[Nathan]

Hey guys, Taken another forced rest today, which is highly frustrating but the body is just not recovered or feeling ready to train. Ive been smashed before and Ive been able to train, I know the difference between being fucked…and being “proper fucked” and this is different. So I think there is something viral lingering maybe.

I did light cardio this AM 150 kcals (around 15 mins) just to get the body moving, being to the gym and did 10 mins on the treadmill had an infrared sauna. And Im just absolutely smoked.

I do understand Im getting older. And carrying 330+lbs is a big stress on my body regardless. But I usually cope pretty well with it as its not new to me. Im forcing my body to be this size when it probably doesn’t want to be. Usually when I give clients 2-3 days off the gym thats plenty enough time to freshen up. But i have to accept that I may need longer especially if Im a little run down. So I will have taken 5 days out the gym if I rest tomorrow. I will more than likely go back in thursday do PPL devolume and then take sunday off.

I may look at going to a 4 day split for a while whilst I get fully recovered. Its frustrating but its bodybuilding. So I will make it work and i will get back on track and moving forward.

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[Nathan]

I do all my L-carn shots in my pec multiple areas. Also my GH in my pec. I leave my oil based shots for other areas. I don’t use the same sites for a water based and an oil based shot.

GH & L-carn – pecs alternate each day
Oil based – traps, triceps, rear delts, quads, lats, side delts every now and again

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[Nathan]

Personally I would keep the same stance one that gives you the most ROM, comfort and stability to perform the movement the best, then just vary your rep ranges.

If you have an adductor machine, leg extension, a leg press and a hamstring curl, then your going to be covered for overall leg development. So just concentrate on getting strong in multiple rep ranges bud.

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[Nathan]

I always prefer IM injection….M/W/F will be absolutely fine. If you want to control any potential E2 sides then you could micro-dose daily, but with 150-200mg i think 3 x per week will be perfectly fine.

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[Nathan]

I agree with Sas, You can still make plenty of progress as long as your overall daily intake supports your goals.

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[Nathan]

I agree with Jordan I cant see how an amino acid especially in liquid oral form will have any impact on thyroid especially if supplementing exogenously.

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[Nathan]

So woke up feeling battered….Slept for like 10 hours which is not like me, and ended up back in bed this lunch time for another 2 hours. whole body aches even my teeth. So I think its potentially a little virus alongside CNS being smashed.

I usually try and push through, but Its time to listen to the body and take a little rest. I will get back to some steps and maybe a little cardio tomorrow. But I defo need to rest and reset. And be mindful of going back in to full training as when I do a session it just puts me back in a hole.

Frustrating as this is for me as I havent really found my groove since being ill over xmas and the body is just not playing ball currently.

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[Nathan]

Another rest day today, had a few very positive days last week and great training sessions. I’ve rested this week and feel like I’m coming down with something, body feels smashed again. So I’m contemplating taking another rest tomorrow depending how I feel on wake. Getting my work done then getting in for some sports therapy and an infrared sauna.

Still think my body is adjusting to my oestrogen being floored….

Today has been a nice day other than feeling abit fragile, went to see a mate this morning for an hour then picked pheebs niece up and looked after her for a few hours then me and pheebs had a chill on the sofa.

Time to get some rest

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[Nathan]

Hey bud so…..this all just preference again. Does this set up currently feel good? Are you progressing? Are you enjoying it?

Personally I prefer an isolation move before my compounds. For example lower A for me would run.

Seated ham curl
Leg press
BB squat (higher rep set)
Leg extension
Adductor
Calf

Or you could do the BB squat as your main compound after ham curl and then SL press as you stated. Then put bilateral leg press in lower B

Lower B – I’d potentially swap ham curl and RDL round then leg press and I would opt for a split squat variation or lunge.

Lying ham
RDL
Leg press
Split squat
Adductor
Calf

If you mean your only doing 3 sets of biceps a week. That can be more. 3 sets per session minimum twice weekly it’s doesn’t take a lot from you from a rlot covers demand or time demand.

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[Nathan]

So I would defo look at slightly adjusting your rep ranges for a while so the load is a touch lower. Aim for a 12-15/18 rep range for a few weeks just to scale the load back.

You seem to be doing everything right from a warm up standpoint.

For inflammation as Jordan covers quite frequently bang for your buck quakity curcumim BCM-95 will be the best option. There’s another couple of good options but the black pepper extract isn’t the best quality.

You could run a little 2-3 week stint of BPC 157 just whilst your running lower rep ranges just to reduce some inflammation also.

Elbow sleeves will definitely help keep the joints warm. Make sure there just 5mm neoprene so your not getting too much assistance.

Taking a step back or sideways load wise isn’t regressing it’s just adjusting to make sure you keep progressing

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[Nathan]

Rest day today. Went for food last night with a couple of my mates. It was very very nice.

Had chicken liver pate with bread, venison steak seasonal veggies and chips and apple caramel pudding.

BW actually dropped….

Today has been a work day and a chill day so just a dog walk this morning plenty of laptop work. Then pheebs got back from Liverpool so we are just spending some time together this evening with the dogs

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