[Nathan]

There is no right or wrong way to set up full body split buddy. It’s what is going to be most efficient from optimal growth. For me personally running 3 or 4 sessions variations I would stick with:-

Squat/leg press variations
RDL/ham curl variations

Then you move on to upper lower or push/pull/legs you will add more isolation exercises in.

Although depending on what you can connect well with. There’s not a set rule buddy

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[Nathan]

So guys another very busy day! It’s been a hectic but successful week! With training, clients and business. Everything is moving in the right direction there’s just not enough hours in the day!

Check in day and push was on the cards! All exercises were progressed nicely.

I’ve been consistently over 215lbs now for a good week. So I feel I’m earning the weight now 316.6lbs this AM – pics attached.

I will have an update on my cycle and plans for 2022 over the weekend

#thejourney

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[Nathan]

Hi Jonathan.

So your 14 this is fantastic you are starting young and being sensible and safe with your training. Your split looks good there are definitely alternatives to be had here. and you could maybe lower the number of exercises but increases the number of sets in certain exercises across different rep ranges. Have you looked at how to structure a full body split? On the site?

Nath

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[Nathan]

Hey Zakaria, So i think you could structure your cycle a little different next time round to 1 look after health markers, and utilise different pathways with a DHT and/or a NOR-19 derivative. Your using 2 compounds that essentially come from the same family and are competing to do similar things and both aromatise (Test and EQ)

At 80kg at your heaviest now you got up to 750mg of Testosterone? which i feel is un-necessarily high at that BW….its 8.5mg per kg of test which i feel could be back down to 3.5-4mg per kg as a baseline for testosterone then build your cycle around that and gradually increase in phases up to your 15mg per kg total load. My preference would be Primobolan or Masteron then a small dose of NPP

Example:-

Phase 1 – 700mg total load

Phase 2 – 900mg total load

Phase 3 – 1100mg total load

phase 4 – 1300mg Peak load approx 15mg per kg)

I would keep test at a baseline of 3-4mg per kg max, avoid AI’s

Firstly i would drop back down to baseline for a period and run a full panel blood test. As running higher dose testosterone derivatives for an extended period can cause some issues that can be avoided next time round.

What are your health supplements that you currently take?

Current blood work?

Current Cardiovascular work?

Hope this helps any questions fire away

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[Nathan]

So today was rest day…..Not really a rest day I didn’t sleep great as i had loads on my mind of what i had to get done today. As we have invested into the business to improve our coaching service. So rest day wasn’t a rest day mentally! Ive literally only just stopped sending emails and updating programmes.

Cardio, Vacuums, posing, steps (12k) dog walk, eat 6 meals, drink 6 litres of water, finish all check ins, complete new google sheet set up with web designer, new client set ups, VLOG for youtube, set on new Goodstlye coach, Xmas shopping, Food shopping, Still managed 1 hour out with Pheebs for a coffee and listen to a busker sing Xmas songs, which was nice to detach from reality for 30 mins!

Then back to it and to do it all again tomorrow! Because i love it, and i want to improve in every aspect of life and bodybuilding!

Check in day and push tomorrow with the boys lets take some more progression!

Some new updates coming soon!

____________________________________________________________________________________________________

#thejourney

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[Nathan]

Can we get that cycle update soon buddy looking inzane ??

Hey Buddy, I will have an updated cycle for you tomorrow or over the weekend also some big news regarding my Coach for the upcoming season

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[Nathan]

Hi Richard, There is no issue here at all if digestion allows…..Remeber whey is a “supplement” so it is there to supplement/replace your nutritional needs to fit and suit your lifestyle and still hit your daily target Macros and calories. I always favour whole foods, but the quality of the JP iso pro is second to none.

If Hunter Labrada can live on 4 shakes a day (4th at the Olympia) and Jordan can have 3 a day (super freak in all aspects of life and bodybuilding) Then im sure you will be good with your 3/4 a day set up. On the days you have more time or weekends just favour whole foods if possible.

Nath

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[Nathan]

Hey Guys

Very Busy day today as it was client check in day + i have all new google sheets for Clients to set up and transfer over. Which going to take a looooooong time! but the service will be massively improved.

Pull And Hams for me today very successful session and a couple of new moves added! felt strong today!! session went as follows:-

Mobility and rehab x 10 mins

lying prime ham curl 1 x 6-10, 1 x 10-15 setting 3

SLDL from blocks 1 x 5-9, 1 x 8-12

prime extreme row 1 x 6-10, 1 x 10-15 75% middle 25% top

prime ROT8 bench supported SA Pulldown 1 x 6-10, 1 x 10-15

prime pin loaded SA 1 x 6-10, 1 x 10-15 setting 3

dual d-handle cable shrugs 1 x 15-20

3 sets calves to finish 15-20 reps failure point!

Rest day tomorrow and more new set ups! the laptop is going to be my friend for the rest of December

Hopefully my VLOG will be live tomorrow on youtube too

Peace x

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[Nathan]

So just finishing up after another very busy day! Rest day wasn’t really rest day Same Routine as always cardio/abs/posing

Then I got straight into client work

Took the car for an MOT

Had 3 zoom consults with new clients

Launched our first leg day hypertrophy workshop which is sold out in 2
Hours! So buzzing with the response there

Vlogges for my next YouTube!

I also got caught short shaving my body hair. As the clippers charge went half way through so had an emergency tesco trip to sort that ?

Closing off for the day ready to nail pull and hams tomorrow SLDL’s are on the cards again and I’m ready

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[Nathan]

Today has been a very good day! Cardio abs, posing this AM then got some check ins done and some New client set ups. Business meeting at Starbucks to discuss a few exciting prospects for 2022 then an awesome Push session!

Mobility and prehab work 20 mins today. Now I’m getting heavy keeping the scapula and shoulder joint mobile for me is essential as I’ve had issues in the past and I need to keep progressing.

Clavicle cuffed flyes 1 x 5-9 1 x 10-15

Flex leverage press 1 x 6-10 2 x 10-15

Kas handle cable press (costal) 1 x 6-10 1 x 10-15

Prime dip machine 1 x 10-15 1 x 15-20

SA cable extension 3 x 15

SA kas handle curl 3 x 15

(Both occluded)

Prime lateral raise 3 x 15 + partials

?

Now for a few more check in updates and ready to do it all over again!

Any questions fire away

Hi mate, What sort of exercises/routines are you doing for your mobility / prehab work before training ?

[/quote]
Hey buddy! So the initial mobility is basically just dynamic movements and stretches to get nice And loose I do a
Lower/hip focused and an upper thoracic/scapula focuses one. Takes 5 mins I will document this on my YouTube soon.

Then depending on the session depends on the prehab work.

Spinal extension and scap retraction
External rotation of the shoulder
Thoracic mobility
Hip flexion exercises

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[Nathan]

This was post push today at 315.4lbs AM weight. I have some exciting news coming in the next week or so about my plans for next year so I’ll keep you all updated ??

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[Nathan]

Good to have you on the team mate! The future is bright for you! Keep working hard. ??

Cheers man! Couldn’t wish to be in a better place with a better team! ??

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[Nathan]

So happy to see you here big boy ???? gonna be really interesting!!!

Thankyou brother really happy to be here! And honoured

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[Nathan]

Today has been a very good day! Cardio abs, posing this AM then got some check ins done and some New client set ups. Business meeting at Starbucks to discuss a few exciting prospects for 2022 then an awesome Push session!

Mobility and prehab work 20 mins today. Now I’m getting heavy keeping the scapula and shoulder joint mobile for me is essential as I’ve had issues in the past and I need to keep progressing.

Clavicle cuffed flyes 1 x 5-9 1 x 10-15

Flex leverage press 1 x 6-10 2 x 10-15

Kas handle cable press (costal) 1 x 6-10 1 x 10-15

Prime dip machine 1 x 10-15 1 x 15-20

SA cable extension 3 x 15
SA kas handle curl 3 x 15
(Both occluded)

Prime lateral raise 3 x 15 + partials

?

Now for a few more check in updates and ready to do it all over again!

Any questions fire away

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[Nathan]

Another busy day today guys with client work and getting set ups ready for our new system to go live!

Went for a nice walk with my dad and the dogs S it was his birthday yesterday

Then leg day went down! Very successful session! I will have some exciting news coming soon that I’ll keep you updated on!

Session went as follows

Adductors 1 x 10-15
Prime lying ham 1 x 6-10, 1 x 10-15
Prime seated ham 1 x 6-10, 1 x 10-15
45* hyper 1 x 8-10
Prime leg extension 1 x 10-15, 1 x 15-20
Banded leg press 1 x 10-15 1 x 15-20
Seated calves 3 x 15-20

Any questions please ask guys

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