[Nathan]

Back delts & arms today as my 4th and final session. Session was very good and strength holding very well.

SA pulldown x 2
T-BAR row x 2
SA row x 2
prime pulldown x 2
rear delt x 2
side delt x 2
bicep x 4
tricep x 4
abs x 4

Guest posing tomorrow at the 2bros show which should be fun. Ive put a routine together in 2 days so I hope I dont fuck it up. I will run through another few times tonight and tomorrow AM and I should be sweet.

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[Nathan]

Nathan I see you’re eating protein @ roughly 1g/lb of bodyweight, do you prescribe this to your clients as well? I favor this lower amount rather than 1.5g/lb but after years of excessive protein intake my mind has a difficult time adhering to it. Curious to your thoughts on it, seems to still be very prevalent in the industry to shoot for very high protein goals.

Hey bud its very person dependant I usually feel best on around 350-400g protein total. I have pushed it a little higher before but digestion seems to suffer alongside 1000g + carbs a day when in an offseason.

Currently this is very comfortable at 200g meat portions, 250g fish portions, 50g whey isolate portions. As calories come down from Carbs and fats in prep protein may increase a touch. But I wont need to go super low I dont think!

Client dependant is usually 1-1.25g sometimes a touch higher dependant on the individual and how they respond. It’s finding what works for you personally and how you respond buddy.

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[Nathan]

Legs today and a fantastic session….

Standing calves x 4
Lying ham curl x 2
Leg extension x 2
Leg press x 1
Belt squat x 1
SL leg press x 2
SL ham curl x 1

One of the best sessions again. Performance held again nicely. Adjusted volume a touch which was perfect 👌

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[Nathan]

Rest day today guys. Cardio dusted and whipped a routine up this morning with Pheebs for my guest posing Saturday. Im a little rusty so a few runs through over next 2 mornings should have me being able to wing it!

Sports massage and a 20 mins walk on the treadmill. Finished off client work and then taken the dog out for an evening walk.

Appetite really kicked in today and I have actually been very ready for every meal!!

Legs tomorrow and then Pull friday before guest pose on saturday and PCA show Sunday!

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[Nathan]

Hey bud I have a few clients who train at 6am

I always programme them something carb heavy the night before with some added fats

Oats, whey iso, fruit, nut butter

Then if you have an hour to
Digest your food before your training COR is very easy to digest and won’t sit heavy at all.

COR, banana, whey iso, maybe add a little 85% dark chocolate

Intra carb as you are. Which should see you through for 45-60 mins then have a decent whole food meal as Clare states

Post workout – lean protein source, easy to digest carb source this can be literally anything that sits well

Chicken, turkey, lean beef, prawns,
Rice, bread/bagels
Fruit
Rice based cereals

Just some ideas buddy

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[Nathan]

Interested to follow along big man. Great showing this season. Buzzing to see the rebound.

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[Nathan]

So here we go 13 days until Next show day

Chest and arms was on the cards for training today

Woke up around 5:30am but felt like hadn’t really slept all night which resulted in having to take a nap around 8am

Session went as follows

chest press plate loaded 3 sets 61

-12 reps

Pec dec fly 1 set 15-20 reps

Tricep rope pushdown 2 sets 12-20 reps

Db standing bicep curl supersetted with hammer db curls 2 sets 8-15 reps

Plate loaded dips 2 sets 15-20 reps

Abs

Let’s go Nath!

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[Nathan]

Push today and another solid session. Dropped to 326lbs this AM

Hunger is fully back finished all meals by 8pm so we are firing again fully.

Todays session

Incline cable fly x 2
Flat press x 2
Decline cable press x 2
Pec dec x 2
Tricep push down x 3
Overhead tricep extension x 3
Machine lateral x 3
SA cable lateral x 2

Posing round x 1

Dog walk this evening, cardio this morning rest day tomorrow!

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[Nathan]

I agree with everything Jordan has said here. I usually find 16-18 weeks is my period for a solid push up. And then I start to get the same symptoms you are with training and appetite.

I think it’s time to get truly peeled if your thinking about getting o stage then this is a good chance to nail it and have a fantastic set point to go again. If you don’t think your ready to step on stage after this diet phase then your still in a fantastic spot to grow from!

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[Nathan]

Great start to the week!

328lbs and holding great session today posterior at UF derby.

Standing calves x 4
SA pull-down x 2
SLDL x 1
Seated ham curl x 2
Upper back row x 2
SA row x 2
Upper back pull-down x 2
Bicep stuff x 5

2 rounds of posing. Dog walk this evening with pheebs to box my steps off.

1 meal to go and then another early night. Everything is clicking very well currently. Sleep, appetite, digestion, training.

Recovery has started to slow a touch at week 4 of the cruise as expected but performance is still flying so volume will be adjusted accordingly.

Push tomorrow and we go again!

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[Nathan]

Arms & delts, cardio and dog walk done ☑️

Sports therapy and a nice chill day with a little laptop work.

Ready to rock again tomorrow!

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[Nathan]

Legs yesterday and a great session, performance still on the up in this phase moving very well.

Abs x 4
Adductors x 2
Leg extension x 2
Lying ham curl x 2
Leg press x 2
Hack squat x 1
SL leg press x 1
SL curl x 1

today has been rest day and cardio and a long dog walk….

Plenty of client work today and a new set up. 6 new clients set up in the last 10 days on top of check ins has had be very busy but it’s all good. Very excited for the upcoming season!

326lbs was the lowest weight this week. Had a free meal last night and was 329lbs this AM after post legs inflammation and free meal. Expecting a drop again tomorrow

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[Nathan]

Awesome pull session at Ryan Terry’s gym today. Used a few different pieces but the session structure stayed the same. And the session did not disappoint.

Bodyweight stabilised, condition in a good spot. Nearly ready to hit the button. Getting the feel for it!

Ready for legs tomorrow!

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[Nathan]

Rest day today…..

Appointment at the MSK clinic for my shoulder. And the thought process is I have a deep degenerative tear of the labrum which generally won’t show up on a normal MRI it’s has to be one where you have dye Ingested to show or investigatory surgery.

So currently we are not open to that with show season approaching so it’s keep working around it like we are strengthening the muscle around and twice weekly sports therapy to stay on top of mobility and pain.

The arthritis and bone spur will
Cause me a little discomfort like it has for years but I can deal with it. So it’s on we push until I retire.

Sports therapy after and a very busy day at the laptop with check ins and set ups. Everything else boxed off as normal

Pull tomorrow 🫡

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[Nathan]

Yes the guys above have nailed this bud

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