[Nathan]

Probably the best pull session of this phase today. Everything felt great and hand a top session, very happy with todays work.

Back home to do some client work and get a new starter set up. Before watching the Olympia pre judge and some boxing.

Well earned rest day tomorrow me and pheebs are going for a sauna and an ice bath then go for a walk and coffee to switch off a little.

We will try and stay in bed a touch longer tomorrow and fully rest up, as we may be up for the Olympia finals so just chill in bed for a while

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[Nathan]

I would look at potentially adding a direct arm day in if you have the time.

You can do 3 FB sessions and then an extra arm day. Takes 45-60 mins max. Low CNS fatigue and then you can focus on your compound movements for the 3 FB sessions.

My preference for tricep compound work would be a dip machine and a smith JM press

Those 2 pieces you stated are majority chest compound work

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[Nathan]

Very busy but productive day today!!

Cardio done this AM plenty of client work done for all my offseason clients and clients coming into peak week for both British finals this weekend.

Then a fantastic push session at UF derby with the Dr. Progressions taken across the board.

The me and pheebs went to pick out new dining Table and order another piece for our sofa as we have a big living room.

Back to the laptop for 2 consultation calls for new clients and then watched the Olympia pre judge all TBJP athletes looked incredible!

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[Nathan]

One of the main things to consider is enjoyment. Training hard with intensity and quality.

There’s Knowbody saying you need to do U/L or FB

But what is being said that if your starting your journey….then FB and U/L is going to give you the most bay for your buck in terms of frequency.

Especially when your strength is at a point when recovering from thes splits isn’t an issue.

That’s when your will be at a level of muscle to transition to a PPL or a more specific bro style split.

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[Nathan]

Awesome session today at FLF with Oscar. Who’s 9 days out and still the energy he brings to a training session is inspiring.

302lbs this AM holding steady slowly softening up a touch. But condition is still in a great spot. 3 more weeks left on low drugs and then once bloods are cleared it’s game on!

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[Nathan]

301.9lbs this AM so a little drop as expected being back on plan, Digestion is back perfect just 2 days back on my normal meals.

cardio and in person with Pheebs this AM client work and then to run some errands….

Laundrette
food shop
Meadowhall for laptop & phone

Then back for a zoom call this afternoon.

Rest day isnt a rest day thats for sure!

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[Nathan]

I agree with hilly here fully bud, I prefer 5 meals over 4 for the reasons stated but the main thing is your in a calorie surplus

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[Nathan]

A lot of things can affect prolactin elevation in bloodwork. Something as simple as ejaculation within 48 hours prior to testing can spike prolactin in your lab work. So you will have to find out a few variables around what he did leading up to the test. Training, sleep, sexual activity etc

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[Nathan]

If your progressing with your current volume you have stated and your recovering why increase the volume?

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[Nathan]

Very successful push day in the books today. Incline pressing on the rise which im buzzing about as Ive not had a good run for nearly 2 years.

Session was:-

SA cuff lateral x 2
incline prime press x 2
Smith JM press x 2
prime pec dec x 2
straight bar pushdown x 2
atlantis side lateral x 2
SA tricep extension x 2
Abs x 3

posing rounds x 2

Cardio done and dusted. Just off to take the dogs round the block before meal 5…..Weight was 302.4lbs this AM same weight as before i went away. So holding steady and wasn’t a dick whilst I was away.

Rest tomorrow and then we go again!!

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[Nathan]

Hey guys….long day travelling yesterday we didn’t get home until 3:50am this morning few hours sleep then up as I had clients and wanted to get back into the routine of cardio and gym and meal timings.

Even though I was a little
Sleep deprived had a great leg session baseline volume still and left 1 RIR but took some progressions across the board.

Then caught up on all work this evening then we have had to go to Meadowhall to get pheebs a new laptop as hers was shot to bits. I’m also ready for one so we will have 2 new MacBooks ready for the new home office when we eventually move in!

Push tomorrow and looking forward to getting stuck in to another big week!

Session attached below

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[Nathan]

If I was to run a Bro split it would look something like 4 days on 1 off

Back & bi top up
Chest & tri top
Legs
Shoulders and arms
Rest

I think the guys have nailed it but I would run 2 rotations of each.

Chest

Pec fly (incline or flat) x 2-3
Incline press x 2-3
Flat press x 2-3
Dip x 2-2
Fly x 2-3
Tricep isolation x 3-4 or a superset

Shoulders & arms

Side lateral x 3
Shoulder press x 2-3
Bicep x 3
Tricep x 3
Bicep x 3
Tricep x 3
Side lateral x 3

If you can take more volume on arms you could add another superset for bicep and tricep in.

(Rear delts would go on back)

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[Nathan]

I would try a 20% weight reduction and aim for 10-15 rep range

Take minimum 2-3 minutes between top set and back off

What are your feeder sets looking like? Are you accumulating too much fatigue here for your work sets?

Maybe start leaving 1 RIR on both sets until you have built up your capacity of work so you can tolerate more volume. Then go to failure on your back off set. From a safety perspective

Then when you have nailed this love to failure on both sets. Until you need to deload/devolume or take some time out the gym.

You will always find your total volume and performance in a deficit will deteriorate slightly especially as a natural. But I think if you implement the above and what the other guys have mentioned you will be back in the right track

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[Nathan]

I always find when I have COR post workout with especially with things like jam/honey it digest so fast and I’m ready to eat again with 45/60 mins

So either drop the honey/jam and add something like banana as Jordan suggests. I have recently swapped to white fish and jasmine rice.

In prep I started adding 20g almond butter or 10g coconut oil to slow down the process a little as you have carbs in your intra

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[Nathan]

Last day today here in Cyprus and a lovely 4 days a little more relaxed and enjoying our friends wedding.

I always struggle fully switching off from bodybuilding but I know it’s important. I’ve done between 11 and 17k steps daily and trained 2 days out of 4. Ate a little more relaxed but intuitively.

Choices have always been chicken kebab with salad rice and pitta, grilled chicken and rice/chips and sushi,

Breakfast is always easy to manage and I take my COR and whey iso everywhere I travel, I’ve had a few treats and a couple of Alcoholic drinks which is the first time I’ve drank in around 2 years.

Do I feel guilty? No not really I just can’t wait to get back to routine but I know downtime is needed. It’s just I’m usually a robot.

So back to it tomorrow with cardio and legs on the cards. A solid week back on plan and I will be back in a good spot.

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