[Nathan]

Hey Buddy, as with everything here visuals (pictures) will be the best indication. I dont think many of us use body-fat measurements with our coaching its all through visual analysis so get some pics taken and we can better advise

So i think your personally lean enough to start gradually increasing food back into a surplus. You could go either way here and push for more condition. But if the aim is to grow, you can start to reverse just be very mindful of the food increments

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[Nathan]

Hey Buddy, as with everything here visuals (pictures) will be the best indication. I dont think many of us use body-fat measurements with our coaching its all through visual analysis so get some pics taken and we can better advise

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[Nathan]

Don’t changed the way you train. Just pay attention to recovery and potential volume reduction if needed towards the end. But if your in and out in 6 weeks it’s unlikely that anything will need to change training wise and maybe just a deload at the end

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[Nathan]

Hey guys check in today 305lbs today after leg day!

We shall see what tomorrow brings but I feel a drop. Flattened off a touch towards the back end of today. When your in sync with your body you kind of know. But the scales have other ideas. This is why visuals are so important. We will assess tomorrow and go
From there

10 weeks out tomorrow! This will come round fast mark my words! I’m here for it!

Great pull session today. Moving weights i haven’t before and feeling really good!

Well needed rest day tomorrow:-

Cardio
Posing
Dog walks

That’s the plan of attack!

#thisistheyear
#thejourney

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[Nathan]

Look amazing bro !
Is their a reason why you opt for test prop over the other slower acting tests ?

Thankyu buddy,

So i used Test E all off season and during my cruise phase, but as we started cycle 14 weeks out we want to reach peak plasma levels in the blood quicker, and upping the Enanthate would have take 2-3 weeks to achieve this and we didn’t have time to wait. So a propionate ester achieve the saturation quicker. Thats is the only reason. If i had started 16-20 weeks out we would have probably opted for Enanthate as we always do.

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[Nathan]

Fully agree, I’ve always been fine around flying by going protein fat based meals, drinking a lot of water. It’s the increased carbs and sodium that people usually consume around or in flights that cause it

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[Nathan]

Hey guys check in today 306lbs again Cal wants to hold here and allow the body to drop over the next couple of days. We’re both happy and moving along nicely as we enter the 10 ish weeks out!

We will run updates over the next few days to see how we drop. No dietary changes, No lipolytic changes, no AAS changes.

Check in pics attached! Let’s go!

#thisistheyear
#thejourney

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[Nathan]

New low 306lbs on the nose a 4lbs drop off from yesterday. Inflammation dropped after sports massage and lower food.

Today was push…..Great session with Haran. Still training little different for push as im not fully over my tendinitis issues. So the session weren’t as follows.

DB lateral giant set.

Set 1 – normal DB laterals x 12
set 2 – as above + heavy DB partials x 20
set 3 – as above + top range partials x 12
Set 4 – as above + DB L laterals x 12
set 5 a as above + static crucifix hold to failure
set 6 – repeat

This had the delts fried

Pec dec fly.

Find your approx 20 rep max

Rest pause set to 100 reps with 10 seconds rest per set – it took me 8 sets

Prime incline press

5 second negatives 2 second stretch 2 second concentric aim for 8-12 to failure

10 second rest

Pumping reps to failure

x 3 rounds

cable crossovers

3 x 12-15 reps 3 seconds stretch, concentric, squeeze, eccentric

bicep/tricep superset 3 x 20
bicep tricep superset 3 x 12

Dusted!!

#thejourney
#thisistheyear

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[Nathan]

Take as long as you need to get the most out of your sessions. Ive never heard of that hormonally being an issue. I spend 2 hours + in the gym every session.

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[Nathan]

Hey Buddy,

As a beginner an Upper/Lower or full body split would be best suited here. In the education section theres videos on how to programme these sessions

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[Nathan]

I agree with the above points. For me having good mobility through hips and ankles has been great for me.

And adding in a unilateral pressing movement also a lunge variation/split squat on 1 of the rotations will massively benefit stability and hip mobility.

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[Nathan]

Rest day today. Weight was up a touch today after pull. Felt very inflamed. And sleep wasn’t the best. 310.2lbs – drank 1.5 litres of water, 30 mins CV, 20 mins dog walk, 2 rounds of posing weighed myself 307……

Ive had a sports massage today and feel brand new now! so i think there will be a drop again tomorrow.

We took Arnie to the vets as he got stung on his todger lol!!! it was 3 x the size….Could do with a dose myself. So he’s on anti inflammatory and pain killers. They cleaned it all up and he’s fine.

Few more bits of client work to do today and a new starter and a few more steps to box off!

Posing with Phoebe tonight again to start putting a routine together for my first show!

#thejourney
#thisistheyear

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[Nathan]

Pull and hams today – absolutely smashed, up on everything! Pulls feeling better each week 5 plates for 7 and 4 plates for 14 4th exercise in. I will stay here and nail the execution. I feel like there could be another drop tomorrow. I napped after the session for 20 mins. That is the first time I’ve done this for a while. So rest day has come at a great time!

We keep doing the do!!

#thejourney
#thisistheyear

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[Nathan]

Hey Buddy, There is still plenty of bodyfat to come off if your goal is to be leaner to then grow from a better start point. As Clare stated overall energy balance will dictate fat loss. I would enjoy your 3 days away with your girlfriend. Then be a little more agressive with output pull some more off and then look at slowing reversing out once you have held condition for a while.

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[Nathan]

Push and arms today still looking after the tendinitis issues so loading was less and volume was higher with some intensifiers

Session went as follows:-

Cable press:-

3 sets 8-12 reps 3 second hold in the stretch 1 second contraction.

Set 4 – reps to failure hold stretch for 20 repeat for 2 drop sets with 20 second stretch

Strive incline:-

2 seconds up 2 seconds down 10 reps

Rest 10 seconds

Increase weight – 5-8 reps

3 rounds

Pec fly:-

3 sets 12-15 reps strict and controlled
4th set rest pause to 25 reps

DB side delts raises

10kg x 100 rep rest pause sets

Lying cuff laterals 12-15 reps

Superset heavy DB partials 20 reps

3 rounds

Triceps:-

Cross body extensions 3 seconds eccentric/concentric/contraction and stretch x 8-10

Rest 10 Seconds normal reps to failure.

Superset

Rope extension and SA bicep curls 3 x 20 reps

Spider curls 2 x 10 reps 3 secs negative 2 secs Contraction

Rest 10 seconds normal reps to failure

It’s doing the job whilst I keep this issue at bay.

Pulls tomorrow!

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#thejourney

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