[Nathan]

Most successful leg day this year. Knee felt a lot better today probably due to E2 now on the rise. Still working at a few shy of failure but higher volume across the session. Legs were fried regardless. It’s just hard when your so used to taken sets to failure. It the volume will equate to similar stimulus I hope 🤞

All working sets in 14-18 rep range
Seated ham x 6
Belt squat stiff leg x 4
Leg extension x 6
Leg press x 3
SL press bad leg x 1

Rest this weekend. Been stuck in the M1 for 2 hours which wasn’t fun. But cardio, dog walk and sauna tomorrow and some work to catch up on.

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[Nathan]

I agree with Hilly. This is going to be very individual based on how you feel.

As I feel best when me e2 is actually higher and out of range….

So trial and error here is going to be the way.

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[Nathan]

Great delts session today. Tendinitis is getting better but still if I’d have trained arms this week would have just set me back. Trained with pheebs and we had a great session

Rear delts x 4
Lying cuff laterals x 3
Shoulder press x 3
Cable front raise SS Sa cuff laterals x 2
Toe press x 3

150 kcals cardio boxed
8k steps

Legs tomorrow. I’ve been writing a few new splits out and having a play about with volume which I may trial next week.

Feeling a lot better in myself these last couple of days bodyweight is creeping up as oestrogen rises. 338.3lbs this AM

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[Nathan]

I agree with Alison at 22% bodyfat you want to be focusing on getting lean first so you have plenty of runway to progress and build food up from a lean set point

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[Nathan]

Rat day today

2 podcasts filmed….plenty of
Work done and ready to get stuck back in tomorrow!

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[Nathan]

What’s your current bodyweight buddy? What’s your current body composition?

For me the sources of carbs can be changed easily to be more efficient and easier digest.

Increase fruit, increase honey/jam, use fruit juice (fresh orange)

Carb powders,

You reduce protein slightly, Inwouod also reduce fat as this will slow down digestion.

Protein 1-1.25g per lb of bodyweight
Fats around 0.3g per lb of bodyweight

Then as many carbs as you can get in easily that digest well.

Rice
Rice porridge/cream of rice
Fruit
Pure fruit juices
Honey/jam
Dried fruit
Carb powder
White potatoe if digests well
Sourdough white bread

Lean meat sources…..

Add fats like coconut oil, olive oil if needed

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[Nathan]

335.7lbs this AM back at UF derby – great session!!!

Stiff arm pull-down x 4 (primer)
Upper back pull-down x 3
Prime extreme row x 3
Hammer mid row x 3
SA cable row x 3
Low cable pulley row – triple drop

150 kcals cardio

Finished off some work this evening got all my meals in…..ready for bed and we are filming episode 2 of the podcast tomorrow

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[Nathan]

Great start to the week…..Feeling alot more positive today and I feel instantly better with just 20mg dianabol for 2 days so Slight elevatation in E2 there. Great session today just Chest as im off arm training for a week or so.

Prime pec dec x 3 + TDS on last
Prim incline press x 2
Prime flat EVO press x 2
Prime Dip x 2
cable crossovers x 3 buildng sets
abs x 3

150 kcals cardio PWO

Took the dogs for a walk this AM done 17 check ins. Reviewed some bloodwork this evening for clients. Ready for my last meal and then bed!

Back on the menu tomorrow!!

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[Nathan]

Why don’t you trial each and see which feels best? There’s no right or wrong way for this bud

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[Nathan]

Second rest day today. Nice chilled day today….2 dog walks and a little work. The Kam and Jim came round for food I did a homemade stew. Went down well I think.

Back in the gym tomorrow….new week ready to kick on

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[Nathan]

*add some

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[Nathan]

Hey bud I ageee with the guys…..45 mins won’t make that much of a difference it’s whatever is going to work for you.
But I would eat:-

7am – protein, carbs, fats
9 or 10:15 – exactly the same. You could either eat a solid meal at 9 if you have time. Or blend COR/oats, whey, fruit, nut butter or have some dark choc or nuts for a fat source.

Then your pre MPS max & fruit if this is working well; you could also assnaome fast acting carbs here – train with intra carbs added if needed.

Then start getting your whole food meals in again. As you get explained meat & rice and with fruit etc

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[Nathan]

Rest day today….. busy day I got up and took the dogs a walk. Then did some laptop work and then ran some errands did a couple of tip runs and then I did 25 mins cardio and some steps at the gym this afternoon and had a sauna whilst pheebs trained.

Then we had a chill this evening.

Another rest day tomorrow! I’m cooking a stew for our off plan!

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[Nathan]

I agree with Rich, unless you have a clear understanding of why your knees are playing up when the load goes up and what you can do to remedy this.

Unless you have a specific injury that you have to work round then I would be looking for the route cause initially buddy

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[Nathan]

So guys bloods are back from the weekend and as I expected from how I had been feeling the EQ at 1:1 ratio with the test had tanked my E2….joints were feeling a little fragile and mentally I was anit negative and not my usual self….

89 pmol/l for me is super low…..

Even thought its in range…..so I will be adjusting my stack as follows

Test E 1400mg/wk
EQ 700mg/wk
Deca 700mg/wk

Dbol at 20mg daily for the next 10-14 days to get an immediate response to elevate E2 so I start feeling a little better from a mood perspective

Leg day today…..session was 🫤 some positives but I can’t really send it how I want with my knee,

Seated ham x 3 + dropset
Leg extension x 3
Hip press x 2 high rep limited ROM
SL press on bad leg x 3
Glute ham hyper x 2
Adductors/abductors x 3 superset

Full rest this weekend…..then try to get fully nailed on this weekend

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