[Nathan]

Just pin separate unless you can purchase ones pre mixed together for example bio labs do pre mixed BPC/TB 500

And I believe CJC/imoparlen

Take a look at those – code BIGDOG

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[Nathan]

First session of the new year today for me!

Pull and legs and it was a great session back in….scaled back volume and load a touch since being ill and it was the perfect session back in.

Didn’t weigh today but New Year’s Day I was 320.4lbs so 8lbs down from Xmas eve after 4 days noravirus 7 days out the gym and 5/6 where diet wasn’t quite back up to scratch due to illness, appetite and digestion.

But today appetite is back in a great spot. Digestion is good and my routine is back on point!

So we can move through the gears from here nicely….

Session was

SLDL x 1
SA pull-down x 3
SA row x 2
Prime extreme x 1
Close grip pull-down x 2
Seated ham x 1
SL leg press x 1
Cable curl x 3 + dropset

Ready and eager to get 2025 cracking! I’ve been having a good think about shows. And I have 2 options available depending on if I feel I’ve made sufficient progress in April

That will be Prague, Romania, Alicante and nd of October until end of November 2025….or I will push up until April, do an 8-10 week diet phase. Whilst on lower drugs and get nice and lean. Tonoushbup again up again until October, little freshen up and start prep Novemebr/December ready for Detroit & NY pro 2026 before me and pheebs get married. 1 I’ll be leaner to get in a suit and then I will have 2026 off totally and be ready for mid year shows 2027…..

The main thing is I make the most out of these next 16 weeks off season and make a decision from there

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[Nathan]

I do like HIIT….as long as you build up slowly so not to impact recovery. So start at maybe 4 rounds 1 or twice weekly battle ropes, assault bike, ski erg. 20 on 40 off or 30 on 30 off. Then you can build up the rounds gradually.

I do prefer it Way from training but it wouldn’t hurt at the end of an upper session if you feel you can give 4 minutes flat out work.

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[Nathan]

Hope everyone has had a great start to 2025….ive felt a little tender today after 2 sessions back in the gym after a week off 4 days that being ill I still don’t feel 100% but I’m getting there. Just appetite and digestion has been a little off since the sickness bug.

Hopefully the hints should get back to normal as of this next week back in the books!

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[Nathan]

Hey bud, I think 60-90 secs for isolation exercises is usually spot on but just when you feel you can go again.

Compound lifts – as long as you need to be fully recovered the attack the next set fully. 3-5 mins is usually fine

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[Nathan]

Happy new year guys!!!

Wishing everyone the best for 2025!! We have just closed in a great year celebrating with a few freinds playing some board games, and listening to some music!!

Me and pheebs trained together at derby today push for me after my haircut, and upper for phoebes. So she just did some back exercises whilst I did chest.

Took the dogs on a nice walk this afternoon….and then went to the shop to pick some bits up for a homemade curry tomorrow/today

Which I’m going to enjoy cooking tomorrow in my new slow cooker!

Enjoy guys!!! HNY 🥳

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[Nathan]

I agree with Louis here and I tend no to take reps lower than 6-8

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[Nathan]

First day back in the gym today bodyweight trending back up. Did cardio this AM 200 kcals on the bike

Trained legs locally with pheebs just a steady session to ease back in. Just progressive sets accumulated volume 3 sets to close to failure int he last. But kept load moderate, mainly blood flow and connection. Felt good but my knee is giving me some grief since being ill. First time in months. Just felt a little unstable. So going to have to be careful and sensible over the next few weeks.

Seated calves x 4
Lying ham x 3
Leg extension x 3
Leg press x 3
Glute ham hyper x 3
Adductors/abductors x 2

Push tomorrow and then a rest day…..

Digestive system still a little inflamed but got all my meals in today. Well one to go….early night and then back to it!

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[Nathan]

Evening bud. Getting your fluid intake in the offseason is always difficult when food is high. Sara has given some great advice here and so has Maddy,

Because my wafter intake is basically the same daily I do track mine from the rice and COR because it’s always the Same.

I do:-

1 litre on wake with supps pre cardio
500ml between meal 1 and pre meal
500ml preWO
1.5 litre intra
500ml after post and through the evening
1 litre x 2 COR
750ml rice
+ 1-2 coffees is approx 6 litres total

If you plan it you can defo get 4-5 litres in

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[Nathan]

Massive step forward in how I’m feeling today. My digestive system is back regular and normal.

I am ooo the dogs for a walk this AM and then went and did a food shop, and I felt pretty smashed so I know recovery is still not there but I was getting cabin fever after 2 more meals I needed to do something so me and pheebs went to the local gym and just did 30-40 mins basically arms and delts supersets nothing crazy just to pump some blood around. And 20 mins cardio. Felt instantly better.

Got 5 meals in today and a few treats left over from Xmas to bump cals up. So we should be back into the grove and a normal routine tomorrow. I’m going to train legs but minimum volume nothing to failure to ease back in this week.

But we are on the mend!

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[Nathan]

A little better today….only been to the loo 5 times as opposed 25 times…

8lbs down pre Nora virus 🦠

I’ve managed 3 meals on my plan so far today. Appetite not fully back but getting there.

Extremely fatigued still, and the body is aching from top to bottom. I walked the dogs round the block this AM to get some fresh air and it smashed me, felt like I’d done a leg session. And took me 2 hours to warm up. So not out the woods. But getting better. I hope today and tomorrow and I can get back in the gym for some work on Monday which will be 6 days off I planned 3 full rest days but I suppose you can’t help getting 😷

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[Nathan]

I followed the same prorocol Jordan mentioned when I popped mine and it worked very very well

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[Nathan]

If oats digest well then this is fine buddy no problems

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[Nathan]

Hope everyone has had a great Xmas….we had a lovely Xmas day with my family.

Unfortunately I’ve had norovirus since Boxing Day. And had fever, flu symptoms and S & D so yesterday and today was a complete write off I’ve literally been in bed or the toilet. I was so weak. And fatigued yesterday. I hardly moved. I’ve been a little better today. But still not good. Slept a lot and been back and forth to the toilet,

Appetite has come back a little this evening. I have ate twice but it basically goes straight through. So nothing much to report other than I will be taking a few extra days out of the gym until I’m fully recovered. First time I’ve been ill all year and it’s nailed me

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[Nathan]

Hey bud if you follow the protocol closely what I replied on the last post you won’t go far wrong there

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