[Nathan]

Rest day today BW holding at around 330-331 this week. Felt the weight increase this week…. Joints a little more fragile, feel a little slower in myself, as expected at 330+

Been another long day as I was at a funeral today fantastic send off for an awesome bloke. And then lots of laptop work. Still got my cardio boxes off as normal. And appetite is still very good.

Arms & leg top up tomorrow

Bloods at 9am then training then I am at a gasp meet for a couple to hours before we go home and then out for a meal at tomorrow evening

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[Nathan]

Yes you can do this I do exactly the same as Kuba

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[Nathan]

It’s been a hell of a long week so far…..I’ve never done as many new sheet updates, my heads fried. Trained at 6:30pm again tonight….the gym was freezing like -3 in the gym so I trained quite fast paced and oth minimal rest periods. Decent session,

Bodyweight had shot right up 331lbs this AM closing in on territory that life becomes hard. Joints start feeling it….and things get uncomfy. But things where progress is made. So I have to
Embrace the suffering for a few months yet before I pull back. Taking a rest tomorrow as I’m at a funeral and also caching up on work still.

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[Nathan]

What your experience eq vs primo and e2 whit 1400eq and rbc?

Evening guys a very busy day again at the laptop today….

Only minimal steps today as it’s so icey on our road I didn’t want to go to far out with the dogs so did 300 kcals on the spin bike around 22 mins it took me I went moderately hard. Got a good sweat on. Then literally back to back on the laptop getting my clients changed over to there new sheets from there check ins. They all love the new sheets so far. So it’s worth it. A lot of clients starting prep. And it’s gearing up to be a busy year. Trained at 6pm after most of work boxed off. Left the logbook and just went in a trained

SA hammer pull-down x 3

TBAR from floor x 2 + TDS

Hammmer low to high x 2

Life fitness upper back x 3

SA cable row x 3

Seated ham curl x 4

Glute ham hyper x 2

SA bicep curl x 4

Was a very intense enjoyable session.

Bodyweight has trended up nicely this week. I’ve increased androgens to

1400mg Test E

14000mg EQ

Added Lantus in at 20iu

Novarpaid 10iu pre back day from today. And will probably look at pushing some extra carbs around the workout window for my pull days.

330lbs this AM

[/quote]
Again bud I have my bloods this Saturday so I will let you know. So far the experience has been good on EQ

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[Nathan]

I would just pick one to run with and stay consistent buddy. As Maddy states there are different ways of running things, some also opt for higher cals on NTD for extra recovery. Alot of Olympic athletes eat more on NTD for recovery and fuelling there next session.

Personally I am the same as Maddie, and I programme the same for my clients the majority of the time. highest cals on TD and a little less on NTD – but regardless if your in a surplus then bodyweight should be trending up slowly over the weeks average, If your in deficit you want to see it trending down on a weekly average

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[Nathan]

Evening guys – Just logging off the laptop after another very very busy day.

Laptop work from 7am-11am then had a sports massage and shockwave therapy. Filmed some content with james for TBJP nutrition for a few hours, had an appointment with the accountant then back to the laptop until now. But my heads mashed so Im signing off eating and going to bed.

Back to it again tomorrow.

It was rest day today but still got my 10 rounds HIIT in. My steps have been low this week but Im not worried once Im back up to normal speed and everyone is on the sheets I will be back to my normal 8-10k daily.

Upper tomorrow and will film for my youtube as Ive not done one in a while so I fancy filming a training session.

Will do a quick update of where I am too

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[Nathan]

Be patient it will come. Providing your getting stronger on the lifts and taking bodyweight up.

It may be handy to send some form clips in also. So we can see how your training from an intensity standpoint

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[Nathan]

Evening guys a very busy day again at the laptop today….

Only minimal steps today as it’s so icey on our road I didn’t want to go to far out with the dogs so did 300 kcals on the spin bike around 22 mins it took me I went moderately hard. Got a good sweat on. Then literally back to back on the laptop getting my clients changed over to there new sheets from there check ins. They all love the new sheets so far. So it’s worth it. A lot of clients starting prep. And it’s gearing up to be a busy year. Trained at 6pm after most of work boxed off. Left the logbook and just went in a trained

SA hammer pull-down x 3
TBAR from floor x 2 + TDS
Hammmer low to high x 2
Life fitness upper back x 3
SA cable row x 3
Seated ham curl x 4
Glute ham hyper x 2
SA bicep curl x 4

Was a very intense enjoyable session.

Bodyweight has trended up nicely this week. I’ve increased androgens to

1400mg Test E
14000mg EQ

Added Lantus in at 20iu

Novarpaid 10iu pre back day from today. And will probably look at pushing some extra carbs around the workout window for my pull days.

330lbs this AM

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[Nathan]

Might be worth a deload, a change in certain exercises….and assessing overall
Volume across the week/set up that could be carrying over into your upper sessions.

But as Kamara says we may need more detail as to where you are in your current phase with food, output, sleep, stress, digestion etc. are there any external factors that could be affecting performance ?

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[Nathan]

Very busy today transferring clients
Onto new sheets and doing check ins means double the workload so it’s been a heavy laptop day and it will be all
Week by the looks of it.

But once it’s done it’s done….

Set a new client up also and had a consultation call.

Trained push and quads locally.

SA cuff laterals x 3 Myorep sets
Incline DB press x 2 straight sets
Flat machine press x 2 Myorep sets
Pec dec x 3 top set/back off
JM press x 2 straight sets
Tricep push down x 3 straight sets
DB lateral x 2 Myorep sets
SL extension x 3 progressive
Leg extension x 3 Myorep

Great session. I’ll be local tomorrow again after I’ve finished a chunk of work off to bed to make sure I’m up eeely again to get cracking on the laptop!

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[Nathan]

£8 amazing microwave rice cooker.

By a mile rice washer £2

Weigh out your rice for the day wash it

Put in the micro rice cooker double the water to rice. Example 300g rice 600ml water

Lid on microwave for 15-17 mins
Let’s it sit for 5 job done perfect Jasmine, basmati, sushi rice whatever you prefer.

Split out into your portions for the day.

I weigh mine uncooked and then cooked then divide by how many meals I’m having of rice.

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[Nathan]

Rest day on this snowy Sunday ready to attack the week. Was feeling a little negged out this weekend as my knee has been giving me some proper grief. When all you want to do is progress and train to your highest capabilities there’s something that gets in the way.

But adopting Jordan’s mindset of the ability to progress at all costs rings true. So I have adapted my split to make the progress required with the movements I can handle currently.

So I will be starting this week until I have the ability phase some heavier work back in.

Push & quad/adductor
Pull & ham/glute
Rest
Upper
Rest
Arm’s & legs

Rest 4 days to start if recovery is good I may go to 2 on 1 off rolling for a little higher frequency.

Very busy with work as we have a new sheet system in place so transferring clients over just takes time! But it will be worth it when everyone is over!

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[Nathan]

Last session of the week today a great session in the bank. Back & biceps with the Dr.

SA pull-down x 3
Prime upper back row x 2
Smith machine bent over row x 3
SA cable row x 3
Upper back pull-down x 2
Rear delts x 2
Biceps x 6
Calves x 4

Really enjoyed the session, got a little niggle in my Left forearm potentially a little tendinitis so will bang some BPC in this next week and just try to manage inflammation and get some therapy work done.

Knee isn’t playing ball at the minute and feels rough. Stiff, sore, a little unstable, it is what it is progress will be made in one way or another so rest up and see what I can get done Monday for legs, will just take more sets with more volume if needed….

Made a homemade curry for me and pheebs tonight and it went down a treat, all fr sh healthy ingredients. Will be doing 1 weekly off plan meal homemade for us so we save money, and know exactly what we are eating!

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[Nathan]

I would have definitely like to see a little
More of an increase in BW over 12 weeks but this is all dependant on how you look, perform, recover buddy. If you started from a lean set point I’d guess you have still plenty of runway here to take bodyweight and calories up

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[Nathan]

Whatever is going to be the most affordable and convenient if your on a budget. Some supermarkets do really good quality frozen fish, but also a good quality tinned tuna is also fine if that’s what you need to do bud

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