[Nathan]

Hey buddy, I agree with all of the above. There’s plenty of ways to do this. But the main thing is not over complicating things. Making sure your sessions are effective. And your getting plenty of rest. So I would definitely suggest either push/pull/legs of sort or an arms and delts session in there 2 on 1 off as a minimum. Prioritise whats weak just an example of session set up below. Which again could be adjusted accordingly and also a 2nd rotation added with different movement focus.

Pull
Hamstring x 2
Hip hinge x 2
Upper back x 2
Lat x 2
Lat x 2
Rear delt x 2
Bicep x 2
Calves x 3

Push
Incline press x 2
Shoulder press x 2
Flat press x 2
Fly x 2
Dip x 2
Side delt x 3
Tricep x 3

Rest

Legs

Biceps x 3
Calves x 3
Hamstring x 2
Adductor x 2
Leg press x 2
Squat x 2
Leg extension x 2
Hamstring x 2

Rest or Push and arms (delt focus) then biceps could be taken from before legs

Then rest again

If you watch the “how to set up push pull legs” In the education section this should be your go to for me

Nath

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[Nathan]

Hey Vin, This is about finding what works for you. Regardless when you train them either tagged on to push/pull or before legs or there own day…..The main thing is you train them with the same intensity and execution as any other muscle and not just an after thought. Give them everything in those sets and they will grow.

I like using multiple rep ranges. What worked for me was 1 x 12-15, 1 x 8-10, 1 x 15-20 if doing 3 sets

or 1 x 8-12, 1 x 12-15 if doing 2 sets per exercises

Nath

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[Nathan]

Evening guys! Just finished up doing some check in responses for the evening and Im excited for where we are taking coaching in 2022!

We will have 20+ competitors this year which is exciting plus me and Pheebs will be competing ourselves so a busy year ahead!

Leg day today with Jimmy Tonk! We are always toe to toe. I do him on a set he will do me on the back off and vice verser so its a very healthy competition for us both and we both make sure our intent and accuracy stays on point throughout the session. We missed the 3rd musketeer today as he was busy with some business bits….As he has just successfully launched his new coaching brand which he will absolutely smash so proud of him there but never skip leg day H

After a few drops in weight we shot back up to 329lbs again this AM with a return in fullness Looking forward to seeing where we can take this push forward. This is where off season truly begins. This is where it gets hard. When everything is a task. Putting socks on, wiping your ass, taking the dog a walk, Its not fun! but training is flying and this is what I am building myself to do daily now.

Eat, sleep, Train, Grow! rinse this and we will im positive have something well worth displaying come September 2022.

Leg day went as follows:-

Seated calves RP set 80kg 14-8-5, 60kg x 30

Prime lying plate ham (top peg) 60kg x 12, 50kg x 15

Prime seated ham curl (setting 3) 86+5 x 12 68+10 x 15

45* hyper 40kg barbell x 8, BW x 14

Gym shop adductors 5.5p x 12, 4.5p x 17

prime plate extension 5p top peg 1p middle x 22, 4p top peg 1p middle x 25

nytram leg press + green band 11pps x 14, 9pps x 20

Up on everything today…..Knees feel very good even at this weight no issues here so im chuffed. Hamstring density is definitely coming on which should give me more density in side shots. Just gotta get this upper to match now!

Push day tomorrow! so some progress is to be made!

#thejourney

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[Nathan]

Local butchers are definitely the ones to go to….but as Adam states Costco can also be a great shout. I stay away from
Supermarket meats unless I’m desperate

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[Nathan]

Hey guys so today was rest day! And I knew I had a busy day of laptop work so I tried modafinil for the first time. I don’t know if it was placebo, but I was very very productive. My concentration to the laptop tasks was very good, and I was focused, I didn’t feel any different. But I didn’t get distracted by YouTube or Instagram, the only things I did off task was walk the dog twice and go to kitchen for food. I did cardio at 7pm when I finished work for the day. But I may use on rest days when I have lots of laptop work!

Last night I had an off plan meal (which I don’t like doing) but it was for a friends birthday so went for a burger and fries sand it’s the first time my digestion has been off in months! So I was very happy to be back on plan today and digestion back to normal by the end of play! I did drop weight again this AM even after a free meal 325lbs in the dot.

Sport massage tomorrow to work on my dodgy shoulder and then leg day with Jimmy! So I’m off to bed. Night guys

#thejourney

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[Nathan]

Hey buddy i wouldn’t over complicate things here…

If your in a growing phase/off season
I would just do all of the dose before
You go to bed for Your extended sleep

If your in a diet phase then potentially split the dose AM/PM or fasted on wake and pre bed.

Nathan

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[Nathan]

I always weigh everything raw for more accuracy, if your bulking cooking for example 5 x 100g jasmine rice. Weigh 500g raw – cook it – re weigh it all
Cooked and divide by 5…..

Then your bang on the money every time

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[Nathan]

Evening guys! Today’s been a mental 1! Loads of client work. Trained pull, and then we have had a friends birthday to attend in Notts! Social occasions do throw a spanner in the works when you have routine but this is the last for a good while! Tomorrow is rest day. So cardio at 5…..modafinil maybe required as the laptop is getting some hammer!!

Anyway weight shot up and has now levelled off and dropped daily all
Week. I was at 325.4lbs this AM from 330.4lbs 4 days ago.

Today’s pull session:-

Straight arm pulldowns 3 x 15
Pronates h/strength row 6-10, 10-15
Nautilus SA compound row 6-10, 10-15
H/strength SA pulldown 6-10, 10-15
Prime bar upper back row 6-10, 10-15
Rear delt flyes 8-12, 12-15
Nautilus high SA curl 12-15, 15-20
Dual SA cable curl 12-15, 15-20

Great session, great connection. We keep moving forward!

#thejourney

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[Nathan]

Nice strength increase on push movements today. I’ve enjoyed this run as with small increases weekly I’ve kept my form perfect and I’ve not had any real issues with my shoulder which always becomes an issue once load starts increasing on push movement. So a big win again.

Weight has stabilised again. And appetite is in a great spot! So hopefully should solidify some new muscle here and be ready to push on again!

Earlier pull and biceps session on the cards tomorrow as we are going
To see a friend I’m Nottingham. So will be an extremely busy day with check ins! So off to bed as we will be up bright and early!

#thejourney

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[Nathan]

There is a place for larger doses of all compounds in theory, but as David said get the most out of the little without impacting health. If you’re growing on 300mg of testosterone + other compounds why is there any need to push it higher?? It people here will be honest give you there opinions, experiences and try to educate and advise you the beat way possible

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[Nathan]

Hey Buddy, So there are many things to consider here….. I have suffered with mild to moderate acne also…. generally like sweat spots. Which are basically blocked hair follicles on different parts of my body. I havent used accutane before but i have gone down a few different routes which will help towards the overall issue. But as Max said this level would require Accutane for maybe up to 6 months IMO. Things to consider:-

Have you got a large hormonal imbalance? Have you had bloodwork to see levels of DHT/Oestrogen Is there too much DHT or not enough estrogen?

Hygiene – If i don’t shower with an hour after the gym, i get a breakout on my legs/glutes/sometimes back and use an exfoliator maybe salicylic acid or a strong benzyl wash.

Do you change your bedsheets regularly? and do you have cool clean sleeping conditions do you shower before bed?

Sunbeds can help but not whilst on accutane….

Liver function how is this from bloods? try supplementing glutathione and high antioxidant supps,

Do you eat regular high fatty foods?

Theres lots to look at here buddy…I hope some of this can help towards getting to the route?

Nath

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[Nathan]

Evening guys! Happy New Year to everyone I hope 2022 brings you all the success and happiness. It will be my biggest year in all aspects of life I will make sure of that!

Today we had a little lie in and caught up on sleep, only for an hour but i feel refreshed and ready to go! we went for a good dog walk with Pheebs mum and dad around 90 mins and I was surprised how fit i felt and how my lower back pumps held out! so win win!

Then its been a day of laptop work and eating as per! Still so much to do the list never ends!

Things get turned up a little from Monday…..

cycle changes as follows:-

Test 350mg/wk
Primo 800mg/wk
NPP 200mg/wk

Everything else remains the same.

BP readings have been 130/70 – 115/63 – 128/68 this week one a little lower than normal

Fasted BG ranges from 4 – 4.9 so we are in a great spot and food is flying down with ease, Im already hungry for breakfast!

Buzzing for Push with the boys tomorrow

#thejourney

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[Nathan]

Happy NYE guys! Hope everyone is ready for 2022!!

Big jump in weight for me this AM cycle has fully kicked in I feel now and I’ve changed my gh to a prescription source which I can tell straight away, which I feel has defo had an impact. 330.4lbs this AM ?

I did have a poor sleep last night which may have also lead to some inflammation. So we shall see how I level off this coming week. Daily tasks are defo harder now! But I still feel better at this weight than I did at peak off season last year. 318lbs so we are on the right track!

Pull/hams for me today every exercise felt awesome. Except my battle with SLDL’s I have short arms for my height and a long torso so not made for pulling. Hence my shite back. but I’m battling away I think the added factor that mobility has worsened hasn’t helped but I will get these nailed and keep progressing. Might have to see Jordan for a master class in pulling.

Have a great evening guys whatever you are doing! Early night for me and Pheebs full day on the laptop tomorrow for new starters so it’s gonna be a busy one!

#thejourney

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[Nathan]

I’m not a fan of orals as it is but 200mg of anadrol and not feeling anything it must be fake. Not to mention if you trying to grow – food is the most important part of this process and 200mg anadrol will likely ruin your ability to eat. So it’s a no from me

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[Nathan]

Hey Gustavo, echoing what Kiera says fats are very important for numerous functions within the body. Again completely person dependant and goal dependant. Performance or physique

I’ve always worked well on a lower fat approach but this doesn’t mean none. Currently my main fat sources are from:-

Salmon
Whole eggs
Red meat
Olive oil or Mac nut oil
90% dark chocolate

Around 100g per day currently in my current phase. This will half of not more when we get towards the end of a prep

I hope this helps

Nath

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