[Nathan]

Great start to the week with legs today!

Arms superset to start x 3 sets 15,12,12
Seated ham curl x 10 x 9 x 15
SL extension x 15 x 15
Hip press x 12 x 21
Rogers squat pro x 12
Adductors x 10 x 9
Glute drive x 20

Very tired so getting my head down now, pheebs will be home at around 2am from Romania 🇷🇴

I’ll be up for 5:30-6am again for check ins and cardio. Push tomorrow at derby again!!

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[Nathan]

Just got in bed after a very long day of client work and shows, my client won his class and got to the overall so didn’t finish until 8:30pm then home for last meal and walked dogs around the block sorted downstairs and trying to wind down some before getting to sleep before another full on week

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[Nathan]

Divide the cooked amount by the uncooked amount and hen x by how many grams you want

Example 500g uncooked add 1000ml water makes 1500g

1500g divide 500g is 3 x 50/75/100g gives you the cooked weight to uncooked you need

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[Nathan]

Awesome day today. Up to check prep clients in who are competing this weekend.

Cardio and dog walk boxed off before 7:30am

Prepped meals and did some more work,

Trained with Alex my goodstyle coach great back & biceps session. Some more work this evening client set ups and check ins on clients as they peak through the day.

Had my free meal tonight.

Chicken & lamb tikka, pilau rice, chips and chilli & honey naan.

Went down very easy. With my digest Pharma pro and insure

Off to bed bed now to be up early for clients and cardio.

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[Nathan]

No for me….well you can but your runway for progression will be very shortlived

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[Nathan]

Fantastic push session today escalated volume on certain movements today and felt great…..

lying cuff laterals x 3
incline cable flys x 3
prime flat press x 2
prime dip x 2
arsenal overhead x 2
prime lateral x 3
vulkan extension x 2

cardio, dog walks, client work, house work…..

All boxed as usual just waiting on bloods coming back and then its time to go! Looking forward to watching the Romania show and my last client show of the year this Sunday!

Up early for client check ins and cardio/dog walks before training pull at UF derby again with the DR & Alex my Goodstyle coach for a catch up and plan some bits for 2025

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[Nathan]

Find what feels best you don’t need to count specifically for every exercise as long as the reps are controlled and accurate

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[Nathan]

Evening guys a very busy and long day today

4:30am cardio then Starbucks for a work block.

Travelled to Eval for my bloods 90 mins there and back.

Trained pull & legs locally great session.

Food shop, hoovered, changed bedding (pheebs is away)

Food prepped walked dogs and then had the engineer round to finally sort broadband. Thank the lord! So I can do my cardio and work from home at my new desk tomorrow! I can’t wait!

Push at derby tomorrow and then to finish some work off at home and a few more errands to run last show of the season this Sunday and I’m buzzing for it. Then we can get fully cracking with off season but also have some weekend downtime.

See what bloods say then cycle should be back in From next week with a slight food increase

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[Nathan]

I think this Solit maybe a little demanding from a recovery aspect. Depending how often you play and what days?

Can you outline your week please bud?

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[Nathan]

Rest day today….30 mins CV done and abs with pheebs

Knee consultation, tip run, sports massage, blind fitting so very busy as expected.

Client work done up until I could broadband still not sorted as there’s technical issues from virgins side!!

Doing my box in!

Bloods tomorrow AM around 8am and then pull and legs on the cards!

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[Nathan]

Consistency*

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[Nathan]

Thanks guys do love handles go at the end of my deficit?

You just gotta keep going mate, this maybe where you store your BF remember your 15 so patience and cosy over time

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[Nathan]

Have you got any pictures bud.

If you maintain a consistent routine with output and track your nutrition daily. You should be able to keep growing and improving whilst getting leaner bud

I can grow while deficiting?[/quote]
Exactly as Jordan has stayed there, because your new to training you will be able to still progress and build muscle whilst getting leaner

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[Nathan]

309lbs this AM 30 mins cardio done and the Starbucks for 6:15am for a 2 hour work blast!

Push at UF derby with the DR and a little escalation in volume from Oscar, which was welcomed, and felt great….

Bloods done Thursday and then it’s go time for off season!

Just about to take the dogs out then it’s rest day tomorrow.

Knee consultation, sports massage, top run. Broadband getting installed and plenty of housework and client work to be done ☑️

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[Nathan]

Have you got any pictures bud.

If you maintain a consistent routine with output and track your nutrition daily. You should be able to keep growing and improving whilst getting leaner bud

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