[Nathan]

Hi Ryan,

A little more info here buddy, Whats the cycle, compounds, length and escalation? what are the sides? and have you ran bloods?

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[Nathan]

hey Dan so for me i don’t like to push for progressively longer than around 16-20 weeks, I will run to 20 as long as Body comp is respectable, appetite, digestion, sleep, recovery aren’t in too much of a bad place, obviously with any surplus for a long period of time food/training/anabolics your body will have accumulated fatigue and stress and will more than ready in need of a re set.

This is when a maintenance dose or a TRT or TRT+ dose would be beneficial, and a slight pull back on food for me (if the level of food has got uncomfortable) to re sensitise, wash off some digestive stress, a little body-fat and be ready to go again after bloodwork and health markers allow you to do so.

Unless you are in a severe deficit for a long period of time it will be very difficult to lose muscle tissue in this phase. You may drop some water from inflammation accrued, and also a little glycogen storage and fullness. But you wont lose muscle.

So in short yes this for me is a nice time for a little tidy up if needed

Nath

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[Nathan]

BACK AT IT!

you don’t realise how much you Love and miss the gym until you’ve been forced off for a few days! Great session back today think the rest did me good to be fair, Kind of auto-regulated by resting even though i was ill i still hit all my meals and just rested up. So i took that as a deload. Im ready and fresh to go now!

Todays session went as follows:-

Prime lying ham setting 3 68+10 x 11+1, 49+10 x 13
SLDL from blocks 4.5 (banded) x 8, 4.5 unbanded x 9
prime extreme row 75% middle 25% low 3.5/1 x 10, 2.5/1 x 17
Bench supported ROT8 SA pulldown 65 x 12, 45 x 14
Cybex VR2 SA row 52.5 x 10, 47.5 x 13
Cable shrugs 100 each stack x 20, x 15
seated calves 85 x 15/8/5 RP, 65 x 30

Rest day tomorrow then we are back in for push and im buzzing!

Im on the hunt for a commercial cross trainer for my cardio room, and a treadmill, and a mini stairmaster were having a TV in there and a posing mirror which i can’t wait until its done it will be so efficient for prep and just life in general!

In other news i was 328lbs this AM so weight has held pretty steady, I can see an increase coming with a bump in anabolics and some fullness coming back from training. Digestion is good, appetite is good, wellbeing is good! Just keep doing the do!

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[Nathan]

266 , push today :

Food will be :

60p 40f salmon, prawn, seeds

60p 30f whey iso pro , seeds

30p 50c eaa, Performance fuel

60p 250c iso pro , cream of rice

60p 130c 10f beef, prawns , seeds, rice

60p 200c vegan protein , cream of rice

Appetite is high , digestion feels good , will slow push a pound a week from here

Jordan so You dont do carbs pre workout? these start intra?
[/quote]
I was going to ask this too buddy.

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[Nathan]

Hi Tori,

Personally I havent seen any negative sides physically or mentally from my female athletes from a low Dose like hilly states at 5mg – progression to 10mg in a prep or diet phase has also been fine when the dose has been split 5mg AM and 5mg PM.

That being said have you explored or utilised other pathways before going down the route of androgens/anabolics? Because some females are more sensitive and I have seen negative sides from a low dose Anavar from people I haven’t prepped. 1 because the Anavar turns out not to be Anavar? Or 2 it is dosed incorrectly.

What is your class? Criteria? Goal?

There are multiple pathways for a female to consider other than Anavar before hand. Metformin, Telmisartan, injectable L-carnitine, clenbutarol, growth hormone, and even insulin an be utilised together and have the capacity to help build muscle without compromising health and or hormones. They also have some health and therapeutic benefits. So I would explore these first as a potential.

I do understand taking performance enhancers for first time user is mostly
About ease of administration. So taking a tablet orally is a lot eaiser and is deemed not as “hardcore” as injecting growth hormone. But the stigma attached to this is not something to be concerned about when it comes to your journey. It’s getting the most beneficial protocol for health and longevity in the sport.

Anavar for me would be my choice for muscle retention in a prep. Depending on class/criteria I may run an androgen/anabolic in an Improvement phase but my choice would be primo firstly.

Again this is individually based and I have great results from Anavar in the past.

Nath

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[Nathan]

Evening guys! Hope everyone’s doing well. After my best nights sleep for a week I’m feeling back and ready to go again! Starting back with pull And hamstrings tomorrow!

Cycle update as from tomorrow:-

Test E 400mg/wk
Primo 1000mg/wk
NPP 250mg/wk

This should see a nice push on from this point!

I’ve basically had 5 days of low steps and no cardio. Which had me feeling guilty but probably was needed. Now I’m feeling good to go I’m ready to get back into my routine!

Nath

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[Nathan]

I don’t think there’s anything wrong with push/pull/rest/arms+delts/legs/rest set up buddy. 2 on 1 off,

if you feel you will benefit from this more and you enjoy it then run with it.

If you asked all the guys who finished top 10 in the Olympia how they trained. they would all have different splits, different methods, and different volume of sets and rep ranges.

Is there a more efficient and effective way of progressing yes I think there is. Although for each individual this may be slightly different. Enjoyment is a big part of progressing in the gym. So if you
Enjoy doing arms separate and it means you get more from your other days then go for it.

Nath

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[Nathan]

Hey guys! Feeling so much better today….I’d say I’m 90% now and itching to get back in the gym.

Busy day of check ins and 3 new starters to get set up this weekend! The builders have Been today as we are having a cardio room created in the garden with a Posing mirror, which will save on time, and be so efficient for prep!

Also some decking and a new patio for the summer! So it’s all go!

As soon as I’m back in the gym I’ll update you guys!

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[Nathan]

Morning guys I don’t know why my log didn’t upload last night….but not much to report!

Although I’m feeling 100 x better I’m still not quite back yet. I think Sunday will be the aim!

It’s check in day today but I will have to change my usual check in spot and maybe go outside which will be fun! I’ll keep you all updated on my return!

The drop is today! Happy shopping!

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[Nathan]

Hey Gustavo – would need some more data here to truly assess the issue….. I generally have problems getting into a deep sleep when one or more of the following occurs:-

fatigue – needing a rest or a deload
stress – work related/ relationship/ anything that can cause stress
eating too close to bed – poor digestion can severely affect my sleep
Have you change or added any new supplements/medications
are you in a dieting phase
What is your sleep routine like? (blue light blockers, read before bed, TV/phones off 30-60 mins before)

Plenty of things we can look at here buddy

Nath

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[Nathan]

Hey Buddy.

Firstly there is no written rule that you need to do squats to build big quads. I currently have no squat movements in my programming (although i do love the hack/pendulum) I currently just do leg press and leg extensions.

So…..stick with exercises that you connect well with and rinse those. If you feel you need a squat in the programme, what i have done in recent years is put my leg extensions and leg press before squats. Then finish with squats. Requiring less load, and you can focus purely on execution and engagement. If the smith and v-squat feel good use those and milk the sets on these as a last quad exercise.

I also love lunges and Heel elevated split squats these could be a great addition to your programming

Nath

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[Nathan]

I do 10-15 i think??? maybe? I don’t count but i have a technique which is pretty OCD to make sure i get the right amount of coverage on the pan….So at least im being consistent! That is the take home message be consistent and then it is tracked without you actually tracking.

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[Nathan]

Evening guys another rest day for me today….Im feeling more human again. Just a head cold now, The aching and fatigue has passed I feel another day or so I should be good to go! I have taken this as a de-load. It wont have hampered any progress at all. I havent missed a meal, Ive just rested and hydrated and ate up! i should be in a great position to kick on. Im aiming for Sunday Pull and Hams to be back in action. My favourite session!

Nath

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[Nathan]

Hey Michael,

I agree with everything Jordan has stated here, it depends how severe you condition is to be honest, initially it is a nightmare to get used to…..now i cant sleep without it. just persevere buddy and find the correct setting and position you can fall asleep in. Its worth it as opposed to being constantly tired, napping after every meal, banging headaches and recovery being affected.

hope this helps bud

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[Nathan]

Hey guys nothing much from me today as I felt like dog shit…..

I have taken a rest day kept steps minimal but constant and just ate and rested well done laptop work. Same again tomorrow but I’m itching already to get back! I just need to be sensible. Weight has dropped again. This is just due to glycogen storage and potentially trying to fight off the flu. My temperature and HR have both been elevated the last 3 days so that would make sense. 

We go again

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