[Nathan]

Evening guys weight took a jump to 333.4lbs this AM and I felt it a touch this week. Feeling slightly inflamed. Off season in full swing.

Legs today at peak volume. Im very ready for a rest/deload/de volume this next week. I have felt my body fighting back a touch this week. Todays session was tough it took me a few exercises to really get going today. Once i was in a had some rest sets and numbers still progressed. But man it was a tough one today. This is when you have to communicate and know when a pull back is on the cards in terms workload.

45 degree leg press back in today for the first time in forever

500 x 10 base line numbers felt comfortable really slow eccentric 4-5 seconds a slight pause n the hole and a slow drive out. being very deliberate with execution here.

420 x 15 back off set same form felt fantastic. This can be 450 x 20 easily and the top set is not about chasing numbers or load just making sure im nailing the ROM and execution to the highest standards.

My birthday tomorrow so we are training early doors then going for a trip to Manchester Xmas markets and to see Oscar we will prob have some sushi whilst we are out which should be really nice.

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[Nathan]

Hey bud this is down to preference. And dependant on your split.

If your running a PPL split then I favour 1 hamstring focus leg day then my preference is to place a hinge movement here. And focus your pull day primarily on lat and upper back work.

If your running 2 rotations your secondary leg day could be quad focus and place a bent over row variation so your handling load in the bent over position without a hinge pattern in your 2nd pull day.

This way your hitting the hip hinge movement every 10-12 days dependant on if you run 2 on 1 off or 2 on 1 off 1 on 1 off.

If you watch Jordan’s YouTube on setting up a PPL split this will give you a greater understanding of programming to your needs.

Currently I Favour a posterior day which has a hip hinge/ham work and then some back work.

Then a back pull day which is mainly chest supported upper/mid
back work and lat work.

Then my leg day is quad focus with a little ham work.

It all comes down to what you can progress and recover from effectively

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[Nathan]

Rest day today!

Cardio this morning then a catch up with a friend for breakfast I had 4 poached eggs smoked salmon and 3 English muffins which was basically like for like with calories for my normal breakfast.

I’ve done a good shop and took arnie for a walk. Then boxed off all client work. I have a couple of exciting new clients I’m setting up which always gets me hyped up for there programming.

Leg day tomorrow! Ready to get after it! That pre leg day excitement already kicking in!

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[Nathan]

I agree with the guys above, this is completely dependant on your level, experience, exposure to assistance etc. An average would be 1-1.5lbs but there are exceptions to this also “newbie gainz” “1st cycle” etc etc i would always use performance, recovery and visuals to asses your rate of gain.

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[Nathan]

Push day at the Giants lair!

Great catch up with Jamie and a solid session. We ran my session and it was a good one. Jamie looks great still big and full and lean! And still strong as a bull!

We chatted about his plans for the gym, vegas and future plans. He is always good to talk to and had some great advice for me coming into my first pro season.

The morning i did my cardio did some check ins and had a sport massage well needed from RNR

Rest day tomorrow im start to feel a little sashed this week from increased volume. Ive spoke to cal about just watering my legs days slightly to 2 rotations and a few food swaps!

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[Nathan]

Hey Bud all the guys have nailed it. My preference for early sessions for clients especially to support intense training is:-

heavy carb meal last meal the night before with some added fats 15-20g

then wake get well hydrated as you suggest.

Pre workout shake 30 mins before
MPS max 11g
creatine 5g
sustain – to suit you calorie needs 25-50g

Intra workout
sustain – as above
MPS max 22g
creatine 5g
2g pink salt

Post workout This could either be a meal or a shake with whey iso/carbs

Then start eating your meals 60 mins after the shake

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[Nathan]

Posterior today at S20…..Great session really finding my groove with this session now. Fast becoming my favourite. Like that nervous excitement you get before legs.

Peak volume so added intensifiers on hamstring curl as a Rest Pause set and MYO set added to SA row.

Food still going down but appetite has slowed now. So now its just my job to eat each meal. Not Im hungry for each meal. Just its time to eat and it goes down!

Im training with the Giant tomorrow at his gym which should be great and to have a catch up before we head to Vegas!

Good news and bad news today I had a call with a date for my hernia operation – which was the 8th of December but i can’t fly if i have it so we have had to re schedule for when im back!

not ideal as the start of this push up phase but needs sorting so we may have to re jig the timeline and plans when the date comes!

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[Nathan]

I echo what the guys above are saying buddy.

10k steps
20 minutes CV on rest days
Full body’s split 1 on 1 off

And diet wise just start tracking adequate protein consumption 1-1.25g per 1lb of BW to start and hit a calories target. Assess the response and adjust from there

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[Nathan]

Rest day today!

Stayed in bed until 8am which is a big lay in! But I needed it felt beat up after a hard week of training. Did cardio and took the dog for a nice walk with pheebs! Then we went for a walk Elroy d the Sheffield Xmas markets before chilling and watching Os at make his classic debut! Absolutely nailed it!

1 more me then an early night ready for another big week of training

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[Nathan]

Hi Ellen,

How many days a week do you train? Do you have set days? The category’s specifics are slightly different in terms of how you would structure your training. Have you got any current physique shots to assess? As IMO the split will be different.

For figure an upper lower split would work perfectly fine.

For wellness I would favour 3 lower a squat dominant, a leg press dominant and a deadlift dominant day. All with more direct glute work added.

Then one upper session per week.

So depending on your class and needs would depend on what I would suggest programming wise

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[Nathan]

Great day today! Had a client over from wales to train this AM then pose with Pheebs. Then we have come to see friends in Nottingham and catch up with there little boy and enjoy some food and good company! Early Christmas dinner!

Feeling pretty beat up this week with higher volume so defo ready for a rest day tomorrow!

Keep turning up, eating the food, doing the basics and results will show!

Over n out!

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[Nathan]

Hey Bud, I have a client who is currently eating around 1000g carbs daily and trains at 4am before work.

He runs:-

fruit juice
sustain
Creatine 5g
MPS max 11g

As his pre workout drink on the way to the gym.

He also has an Intra shake which is the same minus the fruit juice

Post shake immediately after which is performance isolate and sustain/HBCD

then he starts his meals 60 mins post workout…..

This has worked well for him in terms of digestibility and ease in terms of timescale.

Your Carb intake will be individual your needs and goals currently. But i agree fully with Oscar and would opt for COR as a shake personally. Id rather train fasted if anything with just EAA’s and hydration.

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[Nathan]

Great session today at muscle unit gym chest & back

330lbs on the nose this AM so weight has stabilised at this all week even with food increase.

Cardio 20 mins this AM

Condition holding pretty well at this bodyweight which is only 5lbs under what i started prep at. With 20+ weeks left of this improvement phase.

Very excited for the Olympia now 2 weeks on Sunday and buzzing to go back to Vegas!

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[Nathan]

Current set up:-

TRAINING DAY

6137 Kcals

923g carb
438g Protein
77g fat

M1
4 whole eggs
150ml egg whites or 4 turkey rashers
125g COR
150g frozen berries

M2 Pre
125g COR
100g banana
20g 90% dark choc
60g performance iso

pre shake
50g sustain
5g creatine
20g pumpage
11g MPS max

Intra
50g sustain
5g creatine
22g MPS max

post shake
50g sustain
60g performance iso

M3 post
200g fillet steak
150g jasmine rice
30g raisins
30g honey
1 bagel

M4
200 turkey
150g jasmine rice
150g pineapple

M5
200g fillet steak
500g sweet potato

M6
250g salmon fillet
125g jasmine rice
150g pineapple

REST DAY

4694 cals
609g carb
344g protein
98g fat

M1
same as training day

M2
200g turkey
100g jasmine rice
150g pineapple

8ml walnut oil

M3
100g COR

150g berries

30g 905 dark choc
60g performance iso

M4
200g chicken or 300g prawns
100g jasmine rice
150g pineapple

8ml walnut oil

M5
200g fillet steak
500g sweet potato

M6

250g salmon fillet
100g jasmine rice
150g pineapple

AAS 1350mg
Test 500mg
Primo 750mg
NPP 100mg

Lantus 20iu
Novarapid 10iu
GH 4iu
T4 100mcg
proviron 25mg

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[Nathan]

hey bud thats completely fine. Take them as you normally would

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