[Nathan]

I have to agree with Ryan here 340g protein seems pretty high and probably unachievable without causing some digestive issues in a veggie based diet.

i would suggest around 200g protein daily as a start point here

JP Vegan whey
beans, pulses, legumes, nuts
meat free options (I would keep to a minimum) as they have quite alot of additives that cause inflammation
if you can have yoghurts (dairy free options available) with high protein content
then top up with EAA’s either with or in between meals

Then make sure your you are supplementing the lack of nutrients as Clare said with Vegan/veggie vitamins/minerals if you cant have gelatine etc

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[Nathan]

Hey Ousam if this is the only test you can get and you dose it at 150mg per week splitting the dose this should be fine if your bloods read correctly. You should run everything off your blood work, especially if your unsure of the source buddy

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[Nathan]

Just finished up a loooooong day!

3 new client set ups on top of check ins and training! sometimes balancing the workload is difficult but i sit here and think i literally love what i do. so its worth it!

Todays session didn’t go fully 100% to pan.

First exercise pec fly (2nd time this week heavy pec dec work) i aggravated my bicep tendinitis at the shoulder and i think rotator cuff (old injuries and ongoing0 so the next pressing move was very niggly and i still sometimes have the pec issue in the back of my mind.

But 3rd exercise cable press moved well so this session may have to have a juggle with movements.

Then on pull i aggravated my forearm tendinitis on first exercise.

Still got it done and had a decent session but i just get so frustrated with niggles my forearm has been banging all night. So i have booked back in for shockwave next week to see if we can shift it.

Arms & delta tomorrow then an afternoon of check ins and 1 more new set up!!!

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[Nathan]

Great leg session today. First run on some new pieces at UF

Seated calves 80 x 15, 95 x 12, 80 x 20

Prime Lying ham curl 77 x 8, 58+10 x 14 (setting 1 then 3)

Prime Leg extension 77 x 16, 95 x 13 (setting 1)

Cybex MK1 hack 6pps x 6

Cybex pivot press 12pps x 13

Atlantis SL press 7pps x 20

adductors 4pps x 12, 4pps x 12

Will look forward to running this up over the coming weeks!

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[Nathan]

I agree with Kuba here.

I use masteron alongside primo in a prep setting for that exact reason a little more in terms of modulating oestrogen

If it’s down to affordability or availability then I see no issues in running both.

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[Nathan]

Rohm have always been a solid lab, if it’s from a reliable source.

There are fakes out there and as with any UGL labs you run the risks of some batches not being dosed correctly due to poor Raw’s. But from experience rohm have been a solid lab for years.

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[Nathan]

Morning guys!

Rest day yesterday, and 3.5 hours of my life lost due to a speed awareness course. So had a busy day catching up with work.

Just under 5 weeks to the operation now so one final push before we go into a recovery phase

Test E 700mg/wk
Primo 1000mg/wk
NPP 250mg/wk

Legs on the cards today after some content filming with Alex, so I will update the session later today

Peace & love

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[Nathan]

Morning buddy. Kuba has nailed it there. Echo what he has outlined for sure. As body composition improves I’m pretty confident these markers will also improve if you are keeping the cycle doses the same until your happy with body comp then starting a push.

Start P5P at 300mg daily and assess from there bud.

Everything else Kuba stayed with cycle design is spot on

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[Nathan]

Good day today!

25 mins cardio back in from today which initially made me feel better. Worked hard @ 90RPM

Push went like:-

Prime pec dec

131 x 12
122 x 15

Low incline smith

2+15 x 8
2.5 x 10

Strive incline

122 x 7
86 x 14

Torso supported DB laterals

12.5 x 15
16 x 12
12.5 x 20

Prime machine laterals

59 x 12
48 x 15

SA tricep is extension

27 x 12
23 x 15

SA cable curl

27 x 12
23 x 19

Rest day tomorrow and a big day in the laptop. Plus an in person check in. Already looking forward to getting a run on legs Thursday!

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[Nathan]

This does seem to be a solid set up buddy.

Are you running a push focused upper and a pull focused upper? As these 3 sessions all start with push focused movements. Maybe alternate and start with Pull focused movements on alternate sessions?

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[Nathan]

Back in at ultraflex today with pull and we put some baseline numbers in the logbook.

Prime seated row (mid/upper back)

6 plates x 8 (middle pin)
4+15 x 16 (middle pin)

SLDL from blocks

4pps x 11

Prime seated ham curl

95 x 12 (1)
77 x 14 (3)

Gym shop SA pull-down

4pps x 10
3.5pps x 16

Cybex VR2 SA row

60 x 12
52.5 x 15

Primer rear delt row

86 x 12 (1)
68 x 18 (1)

Finished with 3 sets of standing calves and some posing

Im heavy & hairy but I will get better now over these next 5-6 weeks before my hernia operation then the focus will switch to more cardiovascular work, a slight pull back on food to give the GI a break and then we can push forward again.

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[Nathan]

I don’t know if you have a place for both here. I would personally place my SLDL on pull,

If you have 2 rotations a ham dominant leg day & a quad dominant day. you could place an RDL in one leg rotation and have a bent over row/T-BAR row as your posterior challenge movement in pull. This is personal preference.

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[Nathan]

Rest day today

Few bits of work boxed off this AM then it was a nice dog walk with arnie and a coffee as pheebs was having bloodwork and training/filming for the site.

Few bits of work boxed off this afternoon. Then planning the diary for next week.

Me and pheebs have come to the cinema this evening. We are trying to make an effort this year to switch off from work at certain points in the week and spend time together with no work phone.

Excited to start my new logbook tomorrow and set some baseline numbers

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[Nathan]

Arms & Delts today. Great session. Boxed some work off then we have had the evening with friends in Nottingham for our friends birthday! We had some great Jamaican food and played games!

If you haven’t played articulate is the one!

Rest day tomorrow I will take the dogs out and then have some time in the laptop!

Ready for a big week in a he gym

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[Nathan]

Luca have you got any pictures?? Hands over head posed. Abs & thighs and front double biceps

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