[Nathan]

4 hours back from heathrow this AM and legs to kick off the week!

Awesome session as follows:-

SA preacher x 3
SA extension x 3
seated ham x 2
SL leg extension x 2
Hip press x 1
adductors x 2
Glute drive x 1
rear delts x 2

The big big win is doing a leg extension pain free for the first time in around 3 months just focused purely on feel and connection super slow reps and pause in both ranges. Very happy with how the session went and a great start to the week!

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[Nathan]

Evening guys! Another day at the Europa pro today. A long weekend pheebs flys to America in the morning. So will be up at 4am for cardio to aim to get out of London for 6:30-7am as I’ll be screwed on the M25 if not. Long drive back followed by leg day.

Fatigue has hit a little this weekend so volume will be rock bottom again this week with training to allow for my body to settle. Still still no off plans since the show hunger is high but it’s handling it that’s the main thing during this phase

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[Nathan]

Current set up:-

Test C 500mg/wk
Primo 300mg/wk
GH 8iu daily
Proviron 25mg daily
T4 150mcg daily
L-carnitine 100g daily
Telmisartan 40mg daily
Metformin 500mg daily

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[Nathan]

Morning guys from London, busy couple of days. Trained pull 2 at UF derby before a 4.5 hour drive down to Heathrow in traffic yesterday straight to registration to check
Lewis in. And then back to get some sleep.

Woke up this AM did client check ins and in
Person with Lewis and pheebs then cardio, Tesco run and back to the laptop to finish some work for upcoming client shows.

Pheebs flys to America Monday but she hit her prep lowest this AM so we are putting a little food in today to hold her as she will be pulled down hard from travel day Monday going pro fats only.

I’m excited to watch the show this weekend. And I’m ready to get stuck into my new training block which Oscar has set next week!

Volume will still be rock bottom until I feel fully recovered but it will 100% be enough to make some good progressions

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[Nathan]

Evening guys……290.4lbs this AM so another 6lbs shifted and condition nearly back to where it was pre Italy. Alot of inflammation stomach volume and toxicity/stress dropped. Very happy with this set point to hold in this recovery phase.

I have enough AAS support to keep body comp in a great spot whilst still getting health markers in a great place based on previous cruise phases and bloodwork.

Current set up:-

500mg/wk Test C
300mg/wk Primo
GH 8iu split 4iu pre 4iu pre bed
L-carnitine 1000mg daily split pre cardio/preWO
provrion 25mg
T4 150mcg
aromasin 12.5mg M/W/F for next 2 weeks whilst we let the body settle and find a nice balance.

Steps 8k
cardio 30mins spin bike daily

TD food
750g carb
350g protein
90g fat

NTD food
600g carb
350g protein
95g fat

New split which is programmed by Oscar:-

Legs/biceps/rear delts
Push & tri
rest
Pull/Legs
Push & tri
Back & bi
rest

Great session today…..Kept everything 1-2 RIR

SA cuffed laterals x 2
Prime incline x 2
Smith JM press x 2
Prime pec fly x 2
Straight bar tricep pushdown x 2
Atlantis side lateral x 2
SA extension x 2
Abs x 2
calves x 2

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[Nathan]

Hey guys! Back from Italy and not the result we were hoping for but definitely a lot to take from the show. We literally pushed the boat as hard as possible for fullness to see where we could max that out. Which resulted in being around 20lbs up from Texas.

Which in reality was probably wayyyyy too much but we know my ceiling now for how much food I can take on board which was probably around 30k calories across 3.5 days…..which when you push that hard there’s a trade off 1 in detail and some sub Q fluid and also so GI distress. It got to the evening and I was feeling pretty gassy. And struggling to hold my midsection like normal. That amount of food also cause a raise in body temp and I was sweating more than usual from my Texas showing, so posing was a little more laboured.

The judges have seen me in Texas razor sharp and peeled. Which they liked. And maxed out fullness at over 305lbs on stage which in that line up they didn’t like. It’s not even having the balance of both for me now. Because I’m a condition guy. I went to be absolutely skinned. That’s what I like about how I prep. I want to bring condition. I just need another 10-12lbs of muscle on top of what I have got to make a step forward into the 6-8 spots….

Most shows the top 5 are elite world class bodybuilders. So I need to make my next goal battling out in those 2nd call outs. But before that it means more muscle required.

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[Nathan]

Evening from Italy….

So we woke up at 294lbs after 2 days of loading 1500g carb + a 5 guys so we wanted to push the he envelope again today so we repeated another hard day 1250g carb + 5 guys with how weight was trending after meal 2 before meal 3 I was 297lbs so I assumed with 4 meals left I’d be 305lbs is pre bed with waking around 297-299lbs

But I have just weighed in post 5 guys at 301.4lbs I have just done another 500ml fluid so maybe 302lbs so let’s see how we wake up. But the body is firing hard. We can afford to lose a little detail to gain some fullness but I don’t think condition will be affected much at all with how things are moving.

Show day tomorrow which is exciting so it’s head down and get some rest!

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[Nathan]

Good day guys do we are settled in Italy after a long day travelling yesterday. I popped in 1500g carbs and woke up at 290.2lbs and just as dry.

I’ve already started to flatten off again today so 1500g today with a calorie dense meal tonight so we can wash off anything needed Saturday. And we don’t have to feed to hard on show day. My body is on fire again.

Trained at mind paradise gym, Alessandro the owner was awesome and very accommodating

Spent some time with josh Maley and am picking him up tonight for the pro meeting.

Going to try and nap for 20 mins now before my next meal and then get ready for athlete reg

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[Nathan]

Rest day today – sports massage last flush before the show and infrared sauna….

Food was bumped a little today to hold 290lbs as last Rest day I dropped 3lbs so we want to be in a good spot for loading to start tomorrow and fly day.

Excited now to get the show on the road in Italy and take in some more experiences.

Will be training at paradise gym friday which will be cool and have my videographer with me for the trip too to get some cool content for the show again!!

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[Nathan]

290lbs this AM after TD food and a great look again this AM and PWO – another solid session adjusted volume nothing crazy but pumps were great, connection was great. Feeling good running into Italy.

Cal is happy with where we are for the load……we can defo creep fullness forward nicely here and make some adjustments cosmetically to keep really nice and sharp.

Excited to get round 2 underway!

Rest day tomorrow, so last bit of packing sports therapy and sauna ready to fly on thursday!

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[Nathan]

288.2lbs this AM so a 3.5lbs drop after rest day. treatment and infrared defo helped drop some inflammation. Sharp this AM back to probably my leanest AM conditioning holding a heavier BW which is exactly where we want to be leading into the load.

Cardio done 30 mins to keep routine until Wednesday Rest day. Which will be my last sports massage flush and sauna before we fly on thursday!

Pull today was a good session. No hinge work today and hamstrings were still toast from session with Oscar Saturday so session was as follows:-

Upper back pulldown x 2
SA granite pulldown x 2
Prime extreme row x 2
Prime upper back row x 2
Granite SA lat row x 2
Bicep work x 4

2 rounds of posing….Very nice look PWO today so things are coming together very nicely…..

Excited for the next 2 weekends shows!

I have spoken to Oscar and sent him through my plan for training for Off season. He’s going to structure my set up for me and we will implement that post show which Im excited for as I respect Oscar massively and his training knowledge input will be more than welcomed

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[Nathan]

Rest day today after an awesome leg day yesterday with Oscar. Session was as follows

SA preacher curl x 3
SA tricep x 2
Seated calves x 2
seated ham curl x 3
Hip press x 2
SL press x 2
Adductors x 1

291.6lbs this AM up a touch but a little inflamed from legs.

The look however is exactly where we want to cruise in to Italy. Sports massage and infrared sauna this Morning and a full morning of in person client check ins.

Now to chill, eat, run a few errands with Pheebs and get ready for peak week number 2

Cardio is staying in until Wednesday as its not causing too much fatigue and keeps me in a nice routine. We start loading Thursday which is fly day and Im excited to bring a whole new look to Italy

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[Nathan]

Great push session today at s20 feeling a lot fuller in sessions now a little drop this AM to 289.6lbs

Leg day with Oscar tomorrow at UF derby which I’m very much looking forward to, which will be my last full leg day of prep before Italy and the UK show. Less than 2.5 weeks now until Oreo is done and dusted for my debut season, time to finish strong!!

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[Nathan]

Hey bud thankyou, no I didn’t have any issues with the fats in each meal to slow down the process a little and help the carbs to stick, it will still assist massively with nutrient uptake. And when your peeled peeled you won’t run into any issues with fat gain.

I did use a little aldactone 25mg daily to help keep the water off!

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[Nathan]

Pull 2 today and in person with Cal…..Great session today

after 1000g carbs went in yesterday I dropped 0.4lbs but holding 290lbs on wake now with very sinilar detail but alot fuller through the areas that dropped off quick last time round. So the plan is working. The aim is to hold this look into the load Next week and just toggle daily as needed. Then we have a few manipulations to make in peak week but I think a solid 295lbs on stage in very very sharp condition is achievable for the next outing.

Then for London were going full send and see how full we can get to finish the year off!!

Performance is still on the up took some rep progressions today on Tbar row and SA lat row…..

Everything else was nailed on….

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