[Nathan]

First full upper session boxed in a few weeks. Great session. Didnt take the piss with loading today as it’s still not 100% but was great to out a full session together…..

SA pull-down x 2
SA row x 2
Prime row x 2
Incline press x 2
Flat smith press x 2
Seated cable fly x 2
Machine lateral raise x 3

311lbs this AM 23lbs down now and it’s been quite aggressive so an off plan is going in tonight. Will be tracked but around 1000kcals on top of baseline.

2 weeks until knee surgery. I think 305-307lbs is doable depending how aggressive I want to go over the next week or so.

GH and all supps out also now so a couple more lbs should drop off organically.

Then after the natural inflammation process has taken place I will be nailing the peptides to help with the long road to recovery process.

Glowblend
BPC 157
TB 500
LL37 – I’m still doing some research on this

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[Nathan]

Rest day today glutes are banging. Cardio, dog walk, client check ins.

Then pre op for my pending surgery

Then me and pheebs went to do some shopping at Costco jus the usual. Salmon, chicken, steak, fruit, waters

Few check ins to do tomorrow AM and then we will train and drive to York to look at some garden furniture and a new pagoda

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[Nathan]

Everyone’s off season bodyfat set point where they grow and perform the best will be different, some will be able to stay leaner. Some will need to get a little softer. The main things to keep in a good spot especially now your assisted.

Blood pressure
Blood glucose
Cardiovascular fitness
Appetite
Digestion
Sleep

As long as you can get in shape. And you don’t get too soft then enjoy the progress

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[Nathan]

I agree with Andy fully here. Take your time an be patient. As long as hormonally your in a good spot and performance is improving then dont be in a rush to increase as Andy said. Just a small surplus will do the job

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[Nathan]

What’s your split and volume per session buddy?

I think you need some financial independence so working at an early age is something I recommend to build character, work ethic. Your still young and if you can still focus on training and uni and keep making progress then I would work towards setting yourself up for success so you can afford to bodybuild comfortably

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[Nathan]

Mega session today with Chloe as we did an in person check in as she is closing out her off season.

Abduction variations x 3
DB split squat x 2
Glute drive x 2
Hip press x 1
Seated ham curl x 2

10 sets to failure job done. As Jordan says if you want to look at how to successfully grow weaker body parts for example glutes/lower train the frequently with intent and recover rinse and repeat.

BW down to 314lbs this AM which is 20lbs down from peak and another 4lbs would be nice before the op.

The goal post op is to just get back to function ASAP so I can walk and pedal steady on the bike and start the rebuilding process

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[Nathan]

Rest day today. Dog walk. 20 mins cardio plenty of work on the laptop, haircut, full body shave, shockwave therapy.

So a jam packed day.

And an expensive one. Painter and decorator paid, joiners and landscaper paid 🫠

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[Nathan]

When picking a split it comes down to what you can comitt to times wise,

for example I have 90 mins to 2 hours 4 days a week.

Ok we can go….

upper/lower
PPLA
Dorian split

Then you next right what do you enjoy the most?

I don’t mind I just want to progress.

Ok upper/lower it is…..

Or…I like training a little more individual muscle groups.

Ok PPLA or Dorian split then

Pick that. And do that until the wheels fall off.

Rep ranges vary from 5-25 do what feels good for what muscle group.

Just have the ability to think for yourself and go with what brings you the most joy

• This reply was modified 2 months ago by  Nathan.
• This reply was modified 2 months ago by  Nathan.

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[Nathan]

317.2lbs this AM so bodyweight trending down nicely now, will get another 5/7lbs off before the op I feel at this rage without forcing anything. Cardio 4 x weekly steps 8-10k daily.

I’ve trained upper today tried a little bit on push but it’s not ready yet in pressing movements not a million midway normally got 1 plate on smith with some pain and discomfort. Pulling is back to about 85% 90% so that’s a positive!

Then I had a rehab session in derby with my rehab specialist whos planning out my knee rehab and just wanted to go through exercise drills get me set up in the system and then just do some testing I will be doing daily rehab up until the operation now and then getting stuck into it after he’s said it will be 9-12 months of hard work to be back to my knee being fully functional and performing my best again! So a long road ahead

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[Nathan]

Rest day today cardio and steps boxes off then a full day of work around the workmen in the house. Back garden is really coming on. Just a few bits to finish up. And then once the weather improves the wall to be rendered.

We wardrobes done in 2 bedroom ready for the nursery to be painted tomorrow.

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[Nathan]

Yeh sounds solid to me! Good luck and enjoy the journey

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[Nathan]

Definitely not the most effective way to build muscle. But if you want to do 4 x 12 it should be as Jordan states failure in the first set then adjust accordingly

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[Nathan]

Full body today good session considering slightly limited with upper still. But it’s improving each session jus not being greedy.

A nice day in general ready for a hit eeek ahead. Got loads in this week.

Seeing my rehab specialist
In person check ins & filming
Pre op

Plus gardeners, joiners and painters and decorators in the house

It’s gonna be a busy one

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[Nathan]

If you have made this progress on 1 variation for 7 months that’s epic, keep going

You could add a second variation in when progress stalls. Different exercise selection and a second rotation will allow for more progress

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[Nathan]

Long day today in the car. Up and out early with the dogs and then drove to London for a podcast and back near Wembley. Good day out but also a very long one.

Will get up early tomorrow and go and box a session off in the AM as pheebs has posing clients.

Bicep tendon is feeling better but still I can feel there’s going to be another week without loading it at least. Still very sore when trying to extend or fully flex.

Then we’re at pheebs niece birthday party in the afternoon. Will have a little bit of tidying up to do in the laptop ready for a busy week ahead

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