[Nathan]

I am so here for this….just catching up with your log bud and getting excited for you!

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[Nathan]

Is this one of your first cycles? I think 20
Weeks is a good time to come back down to a cruise, and assess bloodwork.

125-150mg/wk would be a good idea.

Your supplementation seems solid and BP is bang on.

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[Nathan]

Afternoon guys! So legs wrote me off. Haven’t had DOMS like this for years. That’s basically having 3 weeks off legs and being ill then going back in at 100mph but we live and learn.

Arm day today high volume and felt great. Just what I needed. Second back day tomorrow and then a nice chilled one probably in bed before midnight!

We have just nipped to Nottingham to see friends and there little boy for an hour the only time we really get to do these things until we get back into our full structure in Jan!

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[Nathan]

29/12/22 – Sorry guys! Log didn’t post last night but it was a full rest day. And a big struggle after a savage leg day! But I met up with some old college friends at 4pm and had a catch up and some food, which was really nice.

Appetite is more or less back to where it was pre illness. I really can’t wait to get back into the routine I had before vegas and return to that set point, as mentally I was in a fantastic place. This is where structure is so important for your mindset, and where the mind goes the body follows!

Had a chat with Cal tonight too and we discussed plans for 2023 which will keep you informed on soon.

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[Nathan]

I agree with all the answers above, I would be looking to get body composition back into a respectable position. If your consistent with nutrition, hydration, wake time and BG reading times and your readings are still high then something needs to be addressed most likely body fat levels

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[Nathan]

Legs went down today. Little higher volume than normal for me. And it was My first leg day back in around 3 weeks….

I said in my head take it steady. Leave a couple I’m the tank, nothing daft. But DNFM
made me do it. I pushed a little too hard and threw up twice after leg press. Carried on and finished the session. And it was very enjoyable and just class been back in pushing again!

Few bits of work done on the laptop and hopefully back into a routine fully after this week as I’ve struggled big time since vegas with jet lag!

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[Nathan]

Hilly has nailed this basically what I would have said. It could come down to biomechanics, mobility, plenty of things to apply to help this issue.

So strip back and start from scratch. Starting with a fly movement for activation is a tool I use myself, also scapula mobility.

Hope you can hey this nailed buddy

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[Nathan]

Really good push session today felt awesome to have some blood moving back around again. The appetite is slowly returning and I’ve had 5 of my normal 6 meals from TD so by the end of the week I will be back firing. Still a touch fatigued but I’m not trying to force anything this week and just training with 1 or 2 in the tank on the compound moves.

Looks like I will be having a new training partner in Neil Currey from January as Ben has taken the full control of his split and it matches up closely with mine. He’s moved away from the Milos style and come over to a more conventional HIIT style with some higher volume work and some heavier failure sets. Which will work well with what I’m doing and also what I enjoy. I will outline our sessions as we get going. But this will be exciting as he moves into the open class and will be good to document our sessions on the JP site too.

Split will be:-

Back & RDL
Chest & delts
Rest
Arms
Back
Legs (ham focus + 2 main quad)
Rest

Neil wil be doing an extra leg day on a Wednesday which will be quad focused which I may jump in every other week. But we know my quads respond on minimal volume so to keep my physique balanced and not allow them to get out of control I won’t do a quad focused session every week. Just 2 main movements on my hamstring dominant day. With maybe some higher volume leg extension stuff to get them fired up.

Will be back out of UF from January and excited to get stuck into the new kit.

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[Nathan]

This is a pretty solid set up buddy. I think you can probably add another side delt exercise into delt focused day. As they can take a little more volume.

Also maybe put your incline DB work first and then into your delt work

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[Nathan]

Happy Boxing Day guys! First day back in the gym today for 2 weeks. I’m not going to lie. I was feeling pretty low and shitty, that soft, flat untrained feeling. It’s crazy how the gym just lifts your mood.

Just getting back in today the first set. Did wonders for my mindset.

Back in for push tomorrow!

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[Nathan]

There is 100% still room to build muscle and progress into your 40’s

There’s always room for progress and optimising all variables, training, recovery, nutrition, smart choices with supplementation.

One thing to bare in mind for “masters” level competitors is the detrimental affects using anabolics have.

The stress AAS use will impact the older bodybuilder is vastly different to a younger bodybuilder, genetics, recovery capabilities etc etc.

So an even safer use model is usually advised. I would be looking at 7mg per kg total load if your an advance user. At max but 5-6mg per kg would be even better. Example 90kg x 7mg = 630mg per week total at peak 90kg x 5mg = 450mg per week.

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[Nathan]

Personally I like splitting my dosing to 3/4 times weekly even on 250/300mg/wk I just feel better on this. But there is no need to do this.

I think 300mg weekly is a great starting point for a first cycle, run bloods at week 5 and see where your at. If you can afford Proviron it’s a good addition but not necessary.

I also think for a first cycle 12 weeks is plenty long enough.

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[Nathan]

Hope everyone has had a wonderful day and enjoyed lots of food! I’m
Feeling around 85/90% back to health pheebs has now Come down with whatever I had!

An early night and a turkey and stuffing sarny should do the trick

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[Nathan]

Happy Xmas eve guys!

Hope everyone is ready for some good food tomorrow! I’ve been man down and out the gym for 2 weeks now. I’m making a return Boxing Day at deload volume, really knocked me off my feet this flu virus.

But I should hopefully be back firing again in not time. A solid week in the books can’t come quick enough. Still struggling with chest and throat. But it’s on the mend!

First time I’ve been ill all year and it has taken its toll. But we dust ourself off and go again!

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[Nathan]

Fully agree with Clare here on both points. Follow the guidelines set out and the exercise selection.

The aim of the full body training or high intensity training in any form is to be working in as close proximity to failure as possible without form breaking down.

No junk volume. Train hard and recover you will progress

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