[Nathan]

100% i would be looking at the iso lateral pulldown as a 1st movement then to an upper back row, then to the SA row. get after it and let us know how you get on

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[Nathan]

If that meal digests fine and doesn’t sit heavy then thats fine buddy. My preference with clients is to have a heavier carb meal with added fats pre bed like COR/oats, almond butter, whey, fruit – then in the AM have a shake with fast acting carbs sustain/MPS max/creatine, sip Sustain during your session another hit of MPS max 45-60 mins into your session. then post workout into your whole food meals.

Again this is person dependant, try what you feel the best on. And what sits the best. If the COR & whey is working and digesting run with it. If it is causing some issues then try the other way bud

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[Nathan]

Rest day today

25 mins cardio boxed off, some client work, dog walk, took the car for an MOT had a nap – proper rest day! appetite is good currently.

338lbs this AM and feeling pretty good now at this weight as cardiovascular fitness is coming back. I think post op if we shave 10-15lbs off this and reduce food a touch with some more conditioning work whilst I recover. I will be in a fantastic position to push on for the next push up!

Back & delts on the cards tomorrow!

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[Nathan]

I agree with Rich here….

PPL on rotation….

Unless you run a density split as Clare states over a 4 days split. I think running 5 days with the days you have off would lead into 4 sessions on the bounce and more than likely fry you!

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[Nathan]

Very productive day.

Client work this AM then a meeting with Pheebs about some new Goodstyle Coaching merch for clients which is exciting! Then a great leg day with Grant.

Session was:-

Prime plate Lying ham curl

80 x 9
65 x 14

Atlantis seated ham

Stack x 10
75 x 22

Arsenal hack

6pps x 10

Arsenal 45 leg press

10pps x 16

Prime plate leg extension

2pps middle/ 1+15 x 15, x 12

Adductors

4pps x 16

Standing calves

1pps x 15
2pps x 12
3ppps x 12
4pps x 8

Rest day tomorrow then back & delts Saturday!

Then we will fall nicely into the new split

Peace & love

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[Nathan]

Hi Nathan,

Thank you for your reply its much appreciated. Do you mind if I send you my shoulder focused push session and have your advise on it please like with exercise selection, sets and reps, any information would be much appreciated, thank you.

Of course buddy fire them over!

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[Nathan]

Ive never used it with clients or myself. I agree with the message above. Ive had new clients come to me off the back of using MK677 with very poor body composition, insulin resistant, appetite shot. Do not force the issue with food. If you have a poor appetite there are plenty of variables to consider firstly.

Output/activity
recovery/fatigue
foods that sit well and digest well
are you staying hydrated
are your sleep targets being hit
are you using a GDA or digestive enzyme
Is food in a place where you can facilitate insulin use

But I echoe the message dont bother and concentrate on nailing the fundamentals.

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[Nathan]

This is how my delt focused session was programmed previously:-

Incline press (smith or machine)
shoulder press (DB/smith or machine)
Flat press (machine or cable)
pec fly
side lateral
side lateral
tricep isolation
bicep isolation

This is dependant on your current split and consider other sessions, where you need to focus your volume, are you working around any injuries?

There are plenty of ways to set up a delt focus push – for instance i quite like a side lateral movement first then go into my pressing. But there is no right or wrong way here. Its what suits you, your preference on movements. Just the ability to get strong with movements with great execution and the ability to recover

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[Nathan]

Very productive session today at S20 for chest and biceps or push & biceps

Low incline smith 3pps x x 10, 2.5 x 20

Incline machine press 4pps x 4 (over egged) 3pps x 16

cable press 31 x 12, 26 x 16

pec fly 9 x 16, 12 x 12

DB laterals 15 x 20, 17 x 13, 13 x 20

SA preacher 46 x 12, 46 x 12, 46 x 11+1

Dual low cable curl 11.25 x 13, 8.75 x 16

With my niggles, and still not loaded heavy since my pec issue, this was a win, handled some loads that i havent since pre injury, had some treatment on shoulder, and arm post workout too.

Legs tomorrow and then a rest day before back & delts saturday.

All good in the hood

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[Nathan]

Evening guys. Very productive rest day today. Boxed all work off and a lot of it. I was on a mission. 25 mins cardio, dog walk, and we have sold the mini!

Ready for push tomorrow! And some treatment on my shoulder and bicep tendinitis

Peace & love

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[Nathan]

Hey bud I agree with Kuba. Also why don’t you try just running the high day and rest day and up carbs & fats a touch on your rest days?

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[Nathan]

Evening guys. Fantastic weekend in Manchester. Great meal last night with the gang.

Good sleep woke up did a few check ins with the guys who have started prep. Met Joe & H for breakfast then went to meet one of my closest longest friends in Manchester for a coffee.

Then over to FLF to train with Oscar the session was filmed for the site

“MIXED GRILL”

It was a collab of my posterior and Oscar’s quad session.

SLDL
SA pull-down
Chest supported TBAR
Leg extension
Pivot leg press
Adductor

All sets to failure. 1 set! Did the job. Made progress. And took onboard some great queues from O!

Had a chat with Cal over the weekend about splits and recovery and we have agreed on a new 4 day split which will be implemented as of next week! And moving forward which I’m excited to get my teeth stuck into

Peace & love

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[Nathan]

Afternoon guys hope everyone has had a great weekend

We have just arrived in Manchester to meet Oscar, Joe and friends for some food! Then we will be staying over ready for training and filming at FLF tomorrow for the site.

Today I have done a few check ins taken the dog for a nice walk and then travelled up here!

Feel better for a rest day today

Peace & love

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[Nathan]

I am currently suffering with tendinitis myself. It flares up when I get heavier and stronger generally in a push. And loading movements. It’s very frustrating and I try to battle through but it affects my sessions. I back off anything that’s aggravating it and work in slightly higher rep ranges.

Double up on my omegas and curecoming and I’ve just booked a course of shockwave therapy aswell as my usual sports therapy each week.

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[Nathan]

Evening guys!

Good day today if client work and set ups

But a frustrating day in the gym. Arms & delts went ok. Just a few niggles. Tendinitis is real in the forearm (bicep brach) I believe and shoulder on the other side!

This is the challenge when I get to high body weights. I always seem to start breaking down. It’s as though my body just doesn’t like functioning at this weight for a long time. Even though I could eat more. I’m still physically pretty fit. It’s just a big stress lugging 340lbs round. And the simplest things can cause me issues. I may have to look at pulling back to a 4 day split or a 2 on 1 off 1 on 1 off to allow some extra recovery days.

Day off tomorrow and some downtime with friends in Manchester for the evening

Peace & love

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