[Nathan]

60-90 minutes pre workout for superdrol and oxy – anavar i split dose AM/PM

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[Nathan]

Hey Buddy if you have 2 rotations i would opt for:

R1 – Hip Hinge + Chest supported Tbar
R2 – Barbell row or T-bar from floor (which also has some lower back loading)

This will allow you to progress both and allow enough recovery capabilities. I wouldn’t be doing a heavy Row and a heavy Pull in the same session unless your a beginner and havent learnt how to take sets to failure yet. Or your extremely strong you just wont be able to maximise each lift

Nath

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[Nathan]

Rest day today. Check ins, Cardio, steps, and chemical peel ready for some laser hair removal Friday.

Since my Coaching business has taken off and I spend a-lot more time sat on my laptop i have had some folliculitis on my hamstrings and glutes, I had this years ago when i worked in the bank and was sat at a desk most of the day. The same thing happened. The cause is blocked hair follicles as bodybuilders we shave regularly, sweat a lot and this can all add to the mix. So I want to get this sorted ASAP as its pretty uncomfortable and doesn’t look the best.

So the aim is to calm down the area and then remove the hair. So there is no option for blocked follicles…..Thats the aim! so i shall keep you informed and do a before and after.

Other than that – off season hit like a train this week. Im more tired, breathing has got worse, moving around is hard. Im literally built for eating, sleeping, and training currently. Nothing else. Poor Pheebs. I had been doing so well then BOOM!

Push tomorrow another unilateral session. I will potentially try to progress reps a touch and load a touch depending how we feel warming up. Nothing daft just blood to the area. Progression and training response.

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[Nathan]

Evening guys.

Pull and Hams today – A successful session! i could go in as normal on the first 2 exercises then we went unilateral on the Upper back and Lat work – as the pec is still slightly compromised in the lengthened position. So Higher rep work and still trying to create a stimulus and response here. Session went as follows:-

Lying ham – 6-10, 10-15+ RPx2
SLDL – 5-8, 8-12
Upper back row SA 3 x 10-12
SA prone cable pulldown 3 x 10-12
SA MTS row 3 x 10-12
D-handle cable shrugs – 10-15, 15-20
Seated Calves – 12-8-5 RP, 20-30

Rest day tomorrow and a busy check in day. Also a couple of new client set ups to get done this week!

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[Nathan]

@Nathanstyles just following up on my question bud.

Hope the tear isn’t too bad

Hey Buddy just seen this, I don’t know why this didn’t come up in my notifications. I will get this checked.

So the Pec isn’t as bad as i initially thought which is great news Im hoping around 3-4 weeks until i can start loading again and working in the higher rep ranges.

Bio feedback Markers i use with clients and check myself are:-

Sleep
motivation to train
energy in and out of the gym
recovery
stress
Appetite
digestion
Performance
HR and HRV if required
BG and BP if required

these are the general markers i feel most coaches use now.

Nath

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[Nathan]

When will you be uploaded any content for the jp site

So……I had legs booked in with Kuba (then had the dreaded C) so that got put back. I was due to train Pull for the site last week – but unfortunately had a minor pec tear! which is very annoying! – I am hoping to get a leg day booked in with Kuba or Marc very soon as this is the session i will be able to go in on without my pec causing any issues! I will be speak to Kuba about his upcoming sessions so we can line our diaries up soon

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[Nathan]

@Nathanstyles just following up on my previous questions…3rd time lucky

Hi Michael I havent seen your previous question buddy? fire away whilst im here

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[Nathan]

I agree with Meg here. The best way to do this if you are cooking the same every time (i.e with a rice cooker, same amount of water and same amount of rice) weight it Raw, then weigh it cooked and divided that by how many meals you require. 5 x 100g jasmine rice – 500g raw weight. weigh it cooked divide by 5. job done.

Again the same with pasta as this will hold water so the weight will increase. Weigh raw then weigh cooked divide by the amount of meals you require.

Potatoes lose weight but the same process applies.

You need to be using an app that you are consistent with such as my fitness pal.

Generally most of us on here wont use cooked weights. As we want to be as accurate as possible.

Nath

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[Nathan]

Evening guys!

Push today. Which was actually an enjoyable session even though it was everything unilaterally. I trained to failure on my good side as normal.

Injured side 2 x 10-12 80% contraction 2 RIR.

The unilateral set up was challenging but the connection between as great. Stabilising yourself was harder but actually surprisingly a really good session.

The aim was to create a training response and stimulus on my good side and flush blood to the injured side. Both boxes ticked session went as follows:-

Pec fly x 2

Incline press x 2

Flat press x 2

SA cuffed lateral x 3

Atlantis side lateral x 3

SA tricep ext x 2 RP 2

SA bicep curl x 2 RP 2

The massive take home was 0 pain in my injured side. It felt Weaker like I can tell there has been trauma to the area, but otherwise good. The goal not get carried away here keep doing my daily banded rehab and progress this session a touch!

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[Nathan]

I’ve been here. And I believe me getting used to my CPAP is one of the reasons why I’m 18lb up on last years peak off season in better condition. With 8 weeks left of this push. With everything in a decent spot! Appetite is better than ever. Recovery is better.

My advise get used to the CPAP – I have missed 1 night in 4 months and I could tell massively it affected my appetite the next day. I felt hungover and lethargic.

The progress you will make moving forward just from this being in place will be worth it.

Nath

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[Nathan]

Hey guys,

Great weekend, but also puts a lot in perspective for me and my goals for the next few years. I’m a big believer of having time to reset and enjoy down time. But also now anything outside of my routine gives me anxiety. And just isn’t aligned with what I’m trying to achieve. One of my best friends stag do is in April and I’m going to have to tell him I won’t be going, but I’ll be at the wedding.

Ready for a busy day tomorrow! Biggest check in day of the week…so off to bed
For an early night! Up for cardio rehab and posing in the morning. We should have the new cardio equipment and lighting in this week which will be so much easier moving forward from a time perspective!

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[Nathan]

High drew. Definitely get off the benzo’s I have known people in the past who have really struggled getting off these!

Some things to consider and Techniques that may work.

Reduce caffeine intake
Practise breathing techniques or meditation
Halycon from the nutrition range post workout, pre bed and even post shift could help.

Nath

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[Nathan]

Hey bud I agree with Max here, a gradual 12 -14 week dieting phase would be more beneficial here. So continue to try and maintain current composition whilst gradually increasing calories over the next 6-8 weeks. Then go into your diet phase

Nath

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[Nathan]

Hey buddy! Great work here. IMO at your age now. It’s time to start adding the calories back in and building some muscle.

Nath

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[Nathan]

Great day today! Leg day at FLF had a catch up with Oscar. Went up with 2 clients Will and Joe who have become good friends and haran my usual training partner!

And we basically had the gym to ourselves. Got to use the bio press for the 1st time which was great. Very direct in the quads. Had to be careful with bracing with the pec. So went for a lower weight and kept in the 12-15 rep range!

Been for food in Manchester which was a nice change up fillet steak and calamari. Ready for push tomorrow!

339.2lbs this AM. Things have started getting a little more challenging at this weight now. Daily tasks have become difficult. But we are where we need to be to add the density required!

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