[Nathan]

Very nice rest day today. Took Arnie for a nice walk this morning. And went for a coffee with Pheebs! Caught up on some admin for tax returns and client set ups. Really exciting season coming up.

340.4lbs this AM and held that all week.

Back in for chest & biceps tomorrow looking forward to another big week of training!

Peace & love

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[Nathan]

Back & delts today.

Strength and stability as noticeably up in the first 2 movements. Moves 3.5pps on hammer pull-down for 12 nicely, and SA row was up a plate for max rep ranges.

Slight tweak in my erector pulling the weight off the rack 3rd movement as I had no spotter. So I opted for a chest supported MTS row instead which felt great.

Held 340lbs all week in pretty decent condition. 3 weeks until the op so just happy to keep the momentum going until then.

2 new client set ups and some check ins boxed off today. Building a decent team of competitors this year! Which is very exciting.

Rest day tomorrow so a nice dog walk is on the cards!

Peace & love

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[Nathan]

Forehead acne can be a sign of stress/inflammation buddy also. Is there anything else going on with home/work life that could be affecting stress levels?

Do you use hair gel? do you change your bedding regularly?

As it sounds everything else is spot on.

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[Nathan]

Agree with Kuba. If your wanting to reduce calorie intake then it’s basically another method of doing that, by shortening your window of eating. It’s not optimal for building muscle at all which is what your wanting to do.

So as Kuba suggests. High protein, moderate carb, plenty of fruit and veggies and some mono & poly unsaturated fats.

Train hard, do your cardio, stay hydrated, plenty of rest

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[Nathan]

Rest day today.

Plenty of client work boxed off. A sports massage mainly to work on my shoulder and back area and some shockwave therapy.

Been to the barbers for a haircut and took the dog out for a long walk. Good news the new car has landed today so looking to collect Tuesday which is exciting.

Im just about to attempt shaving the body hair. Which is a good hour job! wish me luck

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[Nathan]

Without knowing a little more info it is hard to give a broad answer here bud. But if you currently track what you are doing with output and food intake. Then my advice would be to increase output a touch. for example if your doing 10k steps and 0 cardio add 100 mins cardio across the week, reduce calories by 3-500 per day and assess the response.

Dont rush. Dont change your training style. Train hard and heavy and enjoy the process!

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[Nathan]

Evening guys!

great leg session today. Think i have found the set up that works for me the best in terms of volume and exercise selection. I love hack squats but when at this weight weekly hacks can cause me some knee issues. So i will be rotating just 1 set in the 8-15 rep range bi weekly. I have had my 2nd run at the arsenal strength 45 degree leg press and it felt great again. Seems to suits my mechanics and length pretty well. So i will be taking some decent progressions on this moving forward. Session went:-

seated Atlantis calves

80 x 16, 90 x 12, 70 x 20

seated Atlantis ham curl

stack+5kg x 12, 82 x 20

prime plate leg extension (set 1 75% middle, 25% bottom, set 2 50% middle 50% top)

70/30 x 15, 50/50 x 15

arsenal leg press

12pps x 15, 10pps x 20

DB split squat

40 x 14, 40 x 15

adductors

4pps x 15, 5pps x 12

Few more client check ins to box off. Then a rest day tomorrow which will be a sports massage and a hair cut. If i have time try and shave the body. Its getting out of hand

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[Nathan]

I agree with louis here, not a fan of sub Q oil injections personally. I do all shots IM even peptides.

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[Nathan]

Hey Bud are you saying you are currently on a Test E cycle? and have been on for 4 weeks? Just clarify what you have been running and the length of time? As my question would firstly around the PCT protocol, are you looking to go back on cycle soon? what are your current goals and time frames?

Secondly you still look pretty lean so insulin sensitivity should be in a good spot. So i would 200% urge you not to think about MK-677 awful choice of supplement.

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[Nathan]

Evening guys!

Rest day today. which has been nice and chilled. Plenty of check ins and 2 client set ups for new starters. Felt bit rough when i woke up saw throat again and a little chesty and bunged up. So i didn’t do my cardio and opted for a full rest. I have taken the dog out for 25 mins and then walking round town to run a few errands has got me plenty of steps in. So i will catch my cardio up this week.

Yesterdays back session was very good.

SA pulldown x 2
T-Bar from floor x 2
prime seated row x 2
SA cable row x 2
close grip pulldown x 2
cable rear delta x 3
vulkan tricep pushdown x 3
SA across shoulder extension x 2

Early night on the cards ready for legs tomorrow.

Appetite is in a good spot. and i weighed my equal heaviest ever this AM 341lbs and were not even pushing food currently. So after the op when I’ve had a tidy up and freshen up and we have a clear runway for progress i can see new territory in better condition being achieved quite easily

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[Nathan]

Hey buddy, Have you got any physique pictures?

Everyone is built different structurally, Genetics will play a big role in this. My advice would be to get lean first. Very lean and see what your actually working with. Then slowly reverse out from there. The beauty about bodybuilding is creating your own ideal physique.

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[Nathan]

Morning guys! yesterday was Push day at Warehouse gym as Pheebs wanted to try her glute session there.

Very good session just for push there’s a limit on the pressing machines with the same quality as UF. So we probably won’t run that session there again. Still a great session.

Low incline smith x 2
incline machine press x 2
Dip machine x 2
pec dec x 2
machine laterals x 3
SA preacher curl x 3
dual low cable curl x 2

Up and done my 25 mins cardio this AM few check ins boxed off then a sports massage with RNR in an hour. Then its back and triceps today!

Hope everyone is having a great week so far!

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[Nathan]

Rest day today with another 25 mins cardio and a dog walk.

Then a very chilled day with some laptop work and a film night on the sofa with Pheebs. Ready for chest tomorrow sessions to crack on!

Weight is up and holding at around 338lbs felt tighter this week and that’s just down to being in a consistent flow this last 2 weeks. Im kind gutted I’ve got my op next month but also know it needs sorting. I will be ready for a new challenge which will be recovery and freshening up! then it will be go time again on the growing front!

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[Nathan]

Agreed with both of the above buddy

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[Nathan]

Back & delts today.

New set up and very much enjoyed todays session.

SA pull-down x 2
SA row x 2
Mid/upper back row x 2
Teres/upper back pull-down x 2
Reverse pec dec x 3
DB laterals x 3
SA cable laterals x 2

Then it’s been a busy afternoon and evening seeing friends & family for 2nd birthday party & some food with the family tonight.

Rest day tomorrow and client work. Then a nice dog walk

Night guys

Peace & love

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