[Nathan]

Pull base volume today at muscle factory!

SA rope pulldowns x 3 (primer)

nytram mid back row x 2

RDL x 1
cybex seated ham x 2
panatta SA high row x 2
cyber SA row x 2
cyber rear felt row x 2

lovely session. Progressed the logbook and form was solid on all movements very happy with training.

Ive mad a couple of diet swaps today discussed with cal for a change.

Pot workout is now:-

200g fillet steak
150g jasmine rice
30g raisins
1 bagel
30g jam

I’ve swapped prawns in 1 meal for chicken for a change too.

#thejourney
#thiswastheyear
#operationproseason

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[Nathan]

Rest day today. Cardio this morning then I have been glued to the laptop until this evening doing new client set ups.

I took the dog out for a walk this evening to get some more activity I’m and now we are watching a film ready to get an early night

Posterior tomorrow and getting packed ready for flying to Alicante Wednesday!

Such a busy year so far and still have loads in the pipeline!

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#thejourney
#proseason

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[Nathan]

As long as you hit your daily target it will all contribute to your daily output. How you split this is up to you. I like to split my steps up into short bursts no longer than 20-25 mins at a time.

But for fat burning I prefer cardio at an elevated HR for a set period of time.

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[Nathan]

I like to keep my protein a touch higher especially with trained individuals. 1.5g per lb of bodyweight would be a good start.

Some high level coaches still have protein 2g + per lb of body weight. This still is individually based and what you can digest easily.

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[Nathan]

I have to agree with max here if you were taking the AI for side affect control and you keep everything the same you will notice a difference in that sense.I

f you are coming off the back of a cycle into a recovery phase and your managing your food/cardio/supplementation and assessing bloodwork there should not be a massive rebound.

If it was to manipulate a look leading into stage your going to be coming out of this phase regardless so body-fat, water will start to come back on naturally anyway. If overly concerned run bloods in close proximity

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[Nathan]

Very busy day today as per usual!

cardio at 5:30am followed by sports massage at 7am

Then I went up to train with 2 clients in Gainsborough and had a little team meet and vlogged our burger date. Meat castles a mobile burger van with some awesome burgers. Went in a little with 3 triple burgers and some fries. My favourite i think was the lotus biscoff burger it strangely worked.

I will upload some pics from pre burger feast!

2 clients competing today – 1 took 2 british titles at the UKUP british, 1 took 4th at the Natural European championships. Another successful weekend.

Set ups tomorrow and a few exciting names to add to the team! 2023 will be bigger and better!

#thejourney
#thiswastheyear
#operationproseason

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[Nathan]

Chest & back at warehouse gym today. What a great session and got to use a couple of really nice bits of kit. Strength is picking up nicely can see that this first push will be pretty successful.

Appetite is still very high and I’m responsive but not trying to push just allowing the body to go its thing. I’m not holding back but not getting carried away.

Sports massage in the morning then arms and delts and going for burgers with the boys! Which I will vlog for YouTube!

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#thejourney
#proseason

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[Nathan]

I fully agree with both of the comments above.

Your current diet needs some tweaks as suggested.

And the refers is pretty mindless bud. And you are currently not lean enough to be accepting that amount of food IMO one this will potentially ruin your digestion, and your going to spend the next week just pulling everything off.

I would take the advice above on board and just re look at the set up slightly bud.

It’s all a learning process

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[Nathan]

Legs went downnnnnnn!

wow…..ruined! Defo ready for De volume week next week. Took big progressions in weight and reps this week across the board.

Very happy with execution and how my joints are holding up. The de volume will freshen me up nicely to go again! I time to start my push!

Took a few new clients in this week so a busy week and weekend of set ups coming up.

As well as managing 3 clients into shows and making sure pheebs moves into peak week on point. She is looking very very sharp and bringing something we are both very happy with.

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#thejourney
#proseason

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[Nathan]

Hey Nate

Was wondering if you could post your full cycle from your prep on going pro .

Cheers

My cycle from prep was on my previous feed the journey buddy. Which part would you like to know as it escalated from the start but if you go back to my previous vlogs it will be on there buddy

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[Nathan]

Do you/can you fit in a free meal? Lol

Free meal going in this Saturday which I will vlog for my YouTube biceps and burgers!

I’ve got 2 vlogs ready to go in the next few days. I’m getting back to it!

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[Nathan]

Rest day today but a very busy one behind the laptop. Some content done for YouTube along with new clients set ups and check ins!

Cardio and steps boxed off as always and a few errands ran. Pheebs is in the trenches for a few more days so trying to help as much as possible and not be a hinderance.

She will be bringing her best package to date and one she’s happy with. then its in the judges hands!

Legs again tomorrow last week at full volume it’s come around fast. That nervous excited feeling already creeping in as i know what I’ve got to beat!

#thejourney
#thiswastheyear
#operationproseason

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[Nathan]

This will be a mixture of of intervals, tempo runs and recovery runs.

For example start with 2 x HIIT runs per week 30 seconds hard sprint 30 seconds walk. X 10 rounds

1 tempo run per week this is a faster run at a pace you can maintain for you max distance I would start at 3-5k record your time and this can be improved on.

1-2 recovery runs per week. Double your tempo run distance at a steady pace to get your legs used to the workload

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[Nathan]

Push went down today trained after 3 meals instead of 2 as I had a little more
Client work to box off. And me and pheebs went for a walk for an hour which at my weight now used to be tough but was pretty easy no back pumps or shin pumps. Felt pretty fit up the hills so great success!

Session was very productive. I’ve taken a view that I just can’t load overhead anymore so smith machine shoulder press was 4 sets of 15-20 time under tension. Just using blood volume and metabolic stress as the adaptive response. Everything else was progressive overload as usual and progressions taken! Trying a new gym for chest & back Thursday which is all panatta and hammer strength which should great for back.

Rest day tomorrow! And blood work booked in for next week

Pics attached below from post workout shots!

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[Nathan]

I am in the same boat as the guys above with the warming the knees. But quads are an area I don’t need to try grow or aim to get super strong as this will negatively impact knee health. So placing my isolation work first allows me to warm my knees and does take away capacity to load my compounds which is actually what I want so I don’t need to load them super heavy.

If quads are a weak point as long as knees are still fresh I would opt for a compound first and aim to get super strong with perfect form especially if your a beginner. Maybe 1 set as Oscar states.

But again it’s personal preference

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