[Nathan]

Legs went down yesterday. Little strain on my sacro iliac so loading wasn’t an option but Jesus did I make them have it!

Here’s the session:-

QUADS

1. Leg extension.

Pumping reps. Don’t lock out hard. Start light. Sets of 20. Increase weight each set by 3 plates. Continue until you fail before you hit 20. Final set rest pause to 30 reps.

2. 45* leg press.

Set machine so you can do very deep reps.

8sec negative. 2 seconds pause in hole. 5sec contraction. 4-6 reps.

Rest 10sec.

Rep to failure.

4 sets. Final set – drop set (1 plate at a time). Make sure on each drop you begin with the time under tension then go straight into rhythm reps.

3. Walking lunges.
Add weight Long deliberate strides. 20-30 metres.

3 sets.

Hams:

1. Leg curl. Any machine you like.

Start with – 5sec contraction, 5 sec squeeze at top, 5 sec negative, 5 sec stretch at bottom.4-6 reps.

Rest 10sec.

Normal reps to failure.

Rest 10sec.

Partial reps to failure.

3-4 rounds.

5. Barbell RDL – push hips back hard

3 sec negative hold the stretch for 2 sec, grab the floor with your toes and PULL yourself back to the start.

3 sets 10 reps.

Dead 💀

Pull today I’ll put the session and pics up tomorrow

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[Nathan]

I agree with Kuba here. From experience. The most optimal position to be in is always slightly hungry.

As long as body comp is respectable you can add a few hundred more. But keep your self hungry!

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[Nathan]

Push went down yesterday! Another higher volume session! Went as follows!

CHEST:

1. Pec dec or cable fly.

Set 1. Normal reps. 8-10 reps to failure.

Set 2. Decrease weight. Approx 12 reps to failure.

Rest 10sec. 3 reps. Keep repeating until reps drop to 2 or less.

Set 3. 6-8 reps. On failure hold stretch for 20sec. Drop set with 2-3 weight drops, holding stretch for 20sec at each failure point.

2. Any plate loaded press.

Set 1. Normal reps. 8-10 reps to failure.

Set 2. Decrease weight. Approx 12 reps to failure.

Rest 10sec. 3 reps. Keep repeating until reps drop to 2 or less.

Set 3. 6-8 reps. On failure hold stretch for 20sec. Drop set with 2-3 weight drops, holding stretch for 20sec at each failure point.

3. Low incline smith press.

3sec up. 3sec down. 5-8 reps.

Rest 10sec

Normal reps to failure.

Rest 10sec

Bottom range partials to failure.

Stop when reps drop to 3 on first part. Still finish with normal reps and partials.

DELTS:

1. Machine lateral raise.

Top range partials. 10-15.

Rest 10sec. Increase weight.

Full reps. 8-12.

Rest 10sec. Increase weight.

Bottom range partials. 20-25.

Stop when bottom range partials drop to 15.

2. Wide grip cable upright row.

Pumping reps. Pull high. 10-15 reps.

Rest 10sec. Increase weight.

Normal reps. Pull to lower chest. 8-12 reps.

When normal reps drop to 6 drop set with 3 weight drops.

ARMS:

1. Superset rope hammer curl & rope tricep pushdowns.

Both movements:

Strict but pumping reps. 20-25.

When reps drop to 15 rest pause to 30+.

2. Superset dumbbell curl & lying dumbbell extension.

Both movements – normal reps. 10-15.

When reps drop to 8 on both drop set with 2-3 weight drops.

Followed by some Shockwave therapy
with RF sports massage at S20!

In for legs today And check in day….see what the look is like

We move 🫡

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[Nathan]

5g creatine daily is plenty buddy. Just be consistent

Glutamine dependant I have used 10g to 30g when I had some digestive issues

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[Nathan]

I generally give clients a daily and a weekly step goal. Dependant on their lifestyle and work commitments. Some days they may have to do 12k some days for instance 8k to give an average if they have a lot in with work/family etc. but in a weekend rest day they can go for a nice walk.

As king as it doesn’t impact recovery if it gets done by the end of the week it’s all good IMO

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[Nathan]

Tenerife will be fine bud. I have pre loaded syringes and popped in my toiletry bag many times. I’ve taken the vials also. You can take the gh and eager and mix there also. Everything can be adhered to still

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[Nathan]

Shots looking class Megs! Big year 🎯

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[Nathan]

Morning guys 301.6lbs

Dietary changes for more Volume to my
Food! And lower cals

80g COR
100g berries
300ml egg whites
2 whole eggs

100g COR
100g banana
20g 90% dark choc
60g whey iso

40g performance fuel
Pumpage pre
10g EAAS

40g sustain intra
20g EAAS
5g creatine

40g performance fuel post
60g whey iso
5g creatine

250g haddock fillet
Asparagus
125g COR
150g frozen raspberries

300g prawns
300g potatoes
100g pineapple

200g fillet steak
300g potatoes
100g pineapple

250g salmon
Veggies

NTD

3 whole eggs
300ml egg whites
2 bagel thins

300g prawns
300g potatoes
100g pineapple

80g COR
50g banana
20g 90% dark choc
60g whey iso

200g fillet steak
300g potatoes
100g pineapple

250g salmon
80g Jasmine rice

100g oats
100g raspberries
60g whey iso

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[Nathan]

If you are eating every 2-2.5 hours with a good source of protein….you won’t need to drink EAA’s between meals to stimulate MPS buddy…..

Just concentrate on getting them in during the workout window and quality nutrition through the day.

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[Nathan]

303lbs – new low. Rest day today so expect another drop off tomorrow.

Sports therapy, cardio, steps and work today. I have a little niggle on my sacro iliac joint. Dunno if this is from pull. Or I’ve slept funny but it’s caused a little discomfort today but should be good in a few days. Just tight.

Cal has made some adjustments today to keep things moving.

Steps up to 13k

TD

4345 kcals
Carbs 531g
Fats 73g
Pro 391g

NTD

3681 kcals
Carbs 389g
Fat 85g
Pro 340g

No changes in anabolics or fat burners!

On we push…..

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[Nathan]

I was going to be asking the same question here as Max…..

What is thought process behind going straight to 600mg Testosterone? if you convert on 100mg? With that in mind if you are set on going on a Testosterone based cycle i would be looking at a ratio of 1:2 Test to DHT + a small amount of Nandrolone (100-150mg) in the background. Test hormones at 5 weeks and go from there. Something like:-

250-300mg Test
500-600mg Mast/primo
100-150mg NPP

If your progressing at this then you dont need to do much. the increases can be very gradual here also when you plateau slightly 50mg test, 100mg DHT – The aim is to not use any AI’s here buddy.

Nath

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[Nathan]

305.8lbs this AM…… So weight has dropped a touch but held from the sushi. I feel i will have a drop over the next couple of days, after rest day lower food.

Had a really good pull session with H, all numbers up Pulls are improving, range mobility, engine all in a good spot! We will be 9 weeks out this Sunday…time to get the foot down.

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[Nathan]

IM into the pec is the most pain free and easiest Ive done with an insulin pin

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[Nathan]

306lbs this AM after sushi. Did the job filled
Me up a touch. I’m ready to dig in again.

Push and arms today a touch more volume with a different style of training again for my push days at the minute. Joints are feeling a lot better so Im happy. Here was the session! The pump was real.

CHEST:

1. Pec dec.

Partials in contracted position. 15-20.

Rest 10sec

Full range reps to failure.

Rest 10sec

Bottom range partials to failure.

Stop when top range partials drop to 10.

2. Any flat or decline chest press.

Normal reps. 10-12.

When reps drop to 8 drop set with 2-3 weight drops.

3. Any low incline chest press.

Drive up. 5sec negative. 2sec deadstop. 6-8 reps.

When reps drop to 4 reduce weight slightly and rest pause to 20 normal reps.

SIDE DELTS:

1. Dumbbell lateral raise.

Normal reps. 8-12.

Rest 10sec

Increase weight. Bottom range partials. 20-25.

When full range reps drop to 6 or less drop set with 2-3 weight drops.

Still finish with bottom range partials.

ARMS:

1. Cable curl.

Top range partials. Slow and controlled. Approx 15.

Straight to 15 full reps.

Straight to 15 slow and controlled bottom range partials.

Stop when you need to rest pause twice to hit 15 full reps. Still finish with bottom range partials.

2. Rope tricep pushdowns.

Bottom range partials. Slow and controlled. Approx 15.

Straight to 15 full reps.

Straight to 15 slow and controlled top range partials.

Stop when you need to rest pause twice to hit 15 full reps. Still finish with top range partials.

Was a belter, pull and hams tomorrow PB’s are coming!

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[Nathan]

304lbs this AM Cal has ordered an upgrade of 60 sushi rolls. Which has been demolished. See what we look like in the morning and how weight has been affected. Then it’s time to dig in for some new condition again. Im ready for it!

Today has been:-

Cardio 30 mins
posing x 3 rounds
dog walk 25 mins
client work and in person check in with Gemma who’s 2 weeks out and looking insane!
then it was a little shopping went to see my grandad and dad. Then Pheebs dad and some more steps.

So even though its a rest day its always non stop!

Also a little androgen bump to:-

Test P 600mg
Primo 900mg
Mast P 200mg

1700mg total with room for escalation – no tren yet at 10 weeks out. I think this will be implemented in the next couple of weeks. Test and Primo will rise a touch more to hold fullness as Body-fat drops. Im still very long and as soon as i flatten its hard to pull back. So we aim to use the refers and the anabolic wisely here to keep driving the condition but holding the fullness.

#thejourney
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