[Nathan]

First push session back in today after the rest! Up on all main pressing movements with an increase in volume from an extra set of decline smith + 2 sets assisted dips. Really solid session.

Prime pec Dec 1 x 8-13, 1 x 12-15

Prime incline press 75% top 25% middle

1 x 6-10, 1 x 10-15

Decline dead stop smith (Rev banded)

1 x 6-10, 1 x 10-15

Assisted dips 2 x 8-10

SA cable side delts 3 x 15

SA restrained tricep extension 3 x 8-12

Any questions please ask!!

Hi, top back off sets are to failure, what about SA restrained triceps extension 3×8-12 ? Every set to failure as well ? Thanks [/quote]
Hey bud yes the aim is to fail in the required rep range so I will adjust load if needed as I fatigue

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[Nathan]

Hey Max so firstly I would say you sound very enthusiastic here which is fantastic. But there are numerous things to look at here when transitioning from a dieting phase into an off season. One thing for sure is you can’t pre empt numbers. What’s to say you won’t need to push calories higher than you have initially set out? Your working to a ceiling there. And if body composition is good, appetite and digestion are good, sleep and recovery are good. And performance is flying. Why would we not keep slowly adding calories further?

how lean are you currently? As we can’t assess without any pics For reference. How tall are you, how old are you, and what is your level of activity?

the aim for transitioning to off season is to get back into a place where we are ready to grow. So depending how harsh we have dieted and how long for. We make sure
We have got rid of inflammation and oxidative stress from the diet, health markers are in a good spot, sleep is getting back into to a good position, libido has returned and performance in the gym is on the increase.

1- calories definitely need to come that is a given. How come we have added 100g protein from the diet phase? From 190g to 290g? There’s a few things need answering before a true answer can be looked at here. Have you looked at the JP diet planner for daily macro/calorie reference? Carbs around training for performance and recovery are a must!

2-my advice would be a training day diet and a rest day diet. Your protein content would be very similar on both days. Slightly lower carbs on rest day but potentially a slight increase in fats. I usually look at 3-500kcals difference in TD and NTD day diets. You still need to be in a surplus to aid recovery here bud.

3- an indicator for increasing calories is if bodyweight stalls on the way up and body composition allows, as well as appetite, digestion, sleep along with other variables to consider. You will have to get a little uncomfortable over time. But in no way fat. This is a sure fire way to insulin resistance. Your also going on cycle so your strength will increase, every individual stores fat in different places so a visible 4 pack isn’t something to look at. As you may still have striated glutes but no abs if You store more BF there. So this is something you need to assess with pictures of your whole physique. What is your fattest body part and how hay is tour leanest body part?

4- every coach works differently in terms of carbs and fats so it’s finding what works for
You here. I like higher carbs, higher protein and low to Moderate fats.

Don’t over think it over complicate this Max. As stress will be your biggest enemy in terms of appetite and digestion. If you can’t eat you can’t grow

Hope this helps

Nath

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[Nathan]

Hey max hope your well bud,

My first question to make sure body composition is in a respectable place before going on your 1st cycle. I would advise against using any AI initially with 250mg of Test and get blood-work checked after your first 4-6 weeks.

Nath

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[Nathan]

Hey buddy I think you the base idea us right but I don’t think you need to over complicate this.

Fasted blood glucose 3 x weekly once hydrated.

500mg metformin daily I prefer last off.

If BG rises use a base dose of Lantus.

You could also use insure a GDA Supp with higher carb meals.

Dependant on your current body composition also as if your holding too much Bodyfat you run the risk of insulin resistance. So make sure your keeping an eye on stress, fatigue management, body fat levels. 100% keep cardio in. And go from there.

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[Nathan]

Hey Guys,

So I felt a a little rough again today, i trained push and everything was up which was a positive but i feel a little battered now it’s the evening again. So a few forced rest days may be required. The plan will be to eat up, sleep up, stay hydrated and i will implement a get well protocol that usually works wonders.

Veggie-mite
raw ginger
spinach
echinacea drops

I blend this and nail it twice per day + increase my vit D3/k2 12,000iu + increase my Vit C and add in zinc at 60mg

Hopefully i should be feeling ready to go in a few days! I’ll keep you all updated.

Nath

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[Nathan]

Or again what Oscar has suggested both very similar. But as he states it comes
Down to connection and priority bud

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[Nathan]

Hey buddy. What is your priority in terms of your push session? What are you trying to bring up the most? There’s plenty of different ways to set up and effective push session.

This is also potentially a set up you could look at

Push 1

Inc DB press x 2
Overhead shoulder press x 2
Close grip tricep press x 2
Dips x 2
Flyes x 2
Lying cuff laterals x 3
Tricep isolation x 2

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[Nathan]

Hi Clark,

I agree with Rich here even when on a full body split and volume is low but frequency is a touch higher 2 sets should be manageable in terms of recovery? A little soreness is t necessarily a bad thing but if it’s tender to touch and really sore then the variables Rich has mentioned definitely need to be looked at closely buddy

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[Nathan]

Happy Sunday guys!

327 dead this AM and 327.4lbs yesterday AM so weight is stabilising again at this wake.

Today was rest day so cardio/posing little bit of work whilst pheebs trained then we went in a nice dog walk! 16k steps done today and no lower back pumps at this weight so a big win! We re visited the place where I saw Arnie’s mum 2 years ago January 2020 – 6 months later we had little blue Staffy

I felt a little rough this AM sore throat and a bit of a chesty cough. Did a test and I’m negative so I decided to plough on. Feel a little battered now. So rest up, eat up! Sleep it off! Push tomorrow!

Added below are a couple of my latest check in pics fasted from Friday which I forgot to post!

#thejourney

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[Nathan]

Hey guys! Pull today another successful session – Still not completely happy with my SLDL’s i need to get my breathing and bracing nailed on here. I am overthinking a few too many thins instead of just getting the fucking thing pulled! lol

Tonight I’ve had an evening away from both work and personal phones, and put spider-man on Netflix to get myself in the zone to watch the new one. Felt a tad beat up after pull, cold/flu symptoms so fingers crossed its nothing and i can sleep it off, as tomorrow we are taking Arnie (our Blue staffy on a little hike) to the place i first saw his mum and said i would love one of her pups if they ever had a litter! So it was fate.

A few lbs drop this AM after rest day once at this weight there are a few fluctuations daily so it about consolidating here and getting comfortable before we push on again!

Any Questions please ask guys

Nath

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[Nathan]

Hey Buddy,

This answer will probably differ across the board, but i do favour a higher protein diet personally.

Although I think 2.5-3g is plenty enough. You have to think about many things when consuming a large amount of protein. Digestion, stress on the liver and kidneys, and are you maximising the other avenues for performance and recovery.

For very experienced and elite level bodybuilders, i would potentially say they could push protein a touch higher. This is always on individual scale, and seeing how your body is tolerating the amount you are eating.

Nath

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[Nathan]

check in day today 330.2lbs AM weight!

I still feel relatively fresh….cardio was done and posing rounds then its been a full day on the laptop I’ve not moved much so i am off to do some steps now! But we are getting closer to all clients being transferred across to the new system its! just taking its time as-well as new client enquiries and set ups coming through daily!

Pull and hams tomorrow and im ready for it! I’ve been thinking about this session all week!

I’ll add some pics from my phone whilst im doing some treadmill steps. but im happy with where we are at.

#thejourney

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[Nathan]

Hi Scott, i don’t think there is any actual research into this, but from personal experience it definitely had a negative impact on blood pressure

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[Nathan]

I agree with Oscar, although the Cybex is a great bit of kit and very smooth! the prime kit is unrivalled when it comes to placing the exercise at certain point in the session to bias different ranges

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[Nathan]

Hey guys so push went down today another session where progress was made across the board. I was 1 rep down on the flex leverage but the reps were better than last week. I was up 2 reps on the back off! I wasn’t not taking a win from this machine as I’ve been on a great run.

My dodgy shoulder has been playing up a touch this week, so it’s managing this now whilst progressing.

First day I’ve felt a little under the weather today so fingers crossed a good sleep and rest tomorrow will sort this!

Tomorrow is a very busy day on the laptop. So up early check in for me and cardio then I’ll be flat out all day! So coffee will be friend!

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