[Nathan]

Rest day today and a busy day of check ins and new starter set ups. Did my cardio and took the dog for a walk. Got a few bits to get tidied up tomorrow AM before its leg day. Travelling to Elite SK for a session tomorrow which will be a nice change of scenery!

Weight still holding at 339lbs AM weight.

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[Nathan]

Today was pull and biceps and another step forward

I’m getting back close to full working load bilaterally just had to be careful in the lengthened range with loading like 1 plate down,

Unilateral I’m more or less there actually progressed both sides in a couple which I’m happy about,

Rear delt flyes slightly uncomfortable and cable bicep curl from the bottom.

Chest is a touch sore today from the progression yesterday. So I am happy for rest tomorrow with a busy day on the laptop

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[Nathan]

Hey there Nathan! How is your injured pec doing? Going through the exact same problem and I would love to know what you’ve been doing to rehab it and what are your thoughts & ideas about what is the most important stuff to keep in mind when rehabbing a muscle (“minor injury”). Thank you in advance!

Hey buddy sorry to hear this. So I had 2 days rest then got to work with rehab.

Straight banded flyes minimal tension just movement pushing blood to the area 5 x 30 reps AM and PM I did this for 3/4 days until my push session came around. Which I then did unilateral work. Good side as normal to create a training response which will also help the injured side. And injured side I did 2 x 10-12 minimal load on exercises I felt stabilised with 80% contraction,

I have the progressed each session as I felt comfortable. I did 3 sets of 30
Reps bilateral yesterday and high was a positive sign no where near failure and minimal load but it felt ok. It’s a slow process but blood to the area will speed up the recovery process

Hope this helps buddy

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[Nathan]

Hey buddy. So you shouldn’t be too concerned about your stage weight as a teen. Just focus on getting absolutely peeled and enjoying the process.

Start practicing posing now. As these shots don’t really showcase your physique.

And good luck ??

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[Nathan]

So off season hit me like a train this week. Ive been managing pretty well up until this week and nothing has really changed. Sleep has been a little more restless. I could nap twice a day if i had time. Moving around is more difficult, breathing has gotten a touch worse. Appetite is slowing down a touch. 339lbs this AM. This is where i need to really dig in now!

The pec is feeling better daily managed 3 sets of 30 rep bi-lateral work today and it felt good. So we are moving forward nicely. Not getting carried away but we should be back up to full tilt within a month fingers crossed.

#thejourney

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[Nathan]

Clare has basically hit the nail on the head with everything she has said there buddy!

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[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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