[oscar Young]

Hello people ,
Today was a good day …relaxed , cooked my meals , done somebody admin & watched some telly.

Big quad day awaits tomorrow:)

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[oscar Young]

On pull day it would make more sense to tag on seated Dumbbell incline curls at the end .

On arm day I would favour unilateral preacher curl variation as the stability profile is better. So maybe set up a preacher bench or just a normal bench on incline next to the cable stack & use it to drive your elbow against to create more output on your biceps .

I’d then also replace the EZ reverse curl with a dumbbell hammer curl simply because you’d get back more biceps from that than a reverse EZ Bar curl .

I’d then finish with a machine preacher curl .

Awesome. Thanks so much Oscar🙏[/quote]
You are welcome, let me know how you get on 🙂

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[oscar Young]

wbat is up guys! i hope everyone has had a gd xmas period!

lets get some chatter going back in here!

fuck me this log is a rollercoaster isnt it , i wonder if other peoples minds are like this? but mine seems more so, because i have been transparent the whole time? or im just fucked lol , either way, we shall keep moving forward ( if anyone has a compass for forward, please send lol)

what did i learn this year:

i love bodybuilding, but maybe even more than j ever realised. It feels like it keeps me extremely sane, eating 5 meals a day, planning my day around my training , and focusing on lift progressions.

i really tried to love the other martial arts i did this year, and i do think they are amazing ! but for me, it doesn’t come close to BB , part of me wishes it did, as it would be healthier and a simpler existence, but it doesnt , so that is that

i learnt that muscle comes back FAST lol! like holy shit

so i am back at 282 , i did not try to get to that weight , i was 233 6 weeks ago, i decided then to recommence my previous process , but i dont need to use excessive drugs, so did 500test and 500 primo for 4 weeks, as before this dose doesn’t sit well with me , so week 5 i changed to 350 test : 650 primo and then week 6 250 : 750

i have now dropped to a cruise dose of 100 test and 50 primo , i will do this for 4 weeks while i diet

the 282 doesnt look anything like before , but i seeing as i gained 50 pounds in 6 weeks, its not bad!

it will take me 4 week tidy, then an 8 week steady push again, then another 6 week tidy then another 8 week steady push and i will of surpassed previous muscle

the goal if im entirely honest is to compete, win my pro card, get my feet on a pro stage a couple times and then just enjoy training , BUT that idea is extremely scary to me now mentally , i havent been able to get onstage since 2018 , because of the pressure/ expectation, but i love this and its a goal that i have had since i was 18 , i cant give up on it , and i can do it as healthy as poss

i literally couldnt care less if you dont like my choices here, dont bother telling me, i will block you so fast without it even registering in my head , i am doing everything for me! im just as always trying to document it all, incase it helps others!

from a health perspective, im 34, zero plaque, zero liver or kidney issues, perfect lipids and zero joint issues! i have LVH, but literally every BB has this , its reversible and not a worry for me IF im competing , the downsize before was because i couldn’t see myself getting back onstage

stepping away made me realise, i was big! lol i didnt see it at all, which is odd, but now i can look at those old pics and go, ok ye i was big lol. SO , im confident i can compete knowing its unlikely i will be outmuscled , and that my size will make up for a lack of flow in some poses! i just refused to accept that before as i didnt see the size being a strength enough, strange how that works

i want this so bad, like i dont want to be 45 when my body cant do this anymore and have regrets! i just wish it was easier in my mind

i dont know how much i wilk share on insta as its just a fucking vile place sometimes and when your head is like mine, its a tough place to share

im back in therapy for literally all of this. to make sense of a lot of stuff, it helps a lot

❤️❤️❤️❤️❤️❤️ love you J

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[oscar Young]

On pull day it would make more sense to tag on seated Dumbbell incline curls at the end .

On arm day I would favour unilateral preacher curl variation as the stability profile is better. So maybe set up a preacher bench or just a normal bench on incline next to the cable stack & use it to drive your elbow against to create more output on your biceps .

I’d then also replace the EZ reverse curl with a dumbbell hammer curl simply because you’d get back more biceps from that than a reverse EZ Bar curl .

I’d then finish with a machine preacher curl .

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[oscar Young]

Because bicep is such a simple movement and such a small muscle group – it’s one of the muscle groups that shows up quite easily if you’re a slow responder to growth. – chances are by now you would have already found out what method of training them creates the most growth judging by your quite of “whatever I do they do not grow”. It’s just a case of now accepting that they are a slow responder – much like peoples calf genetics. Only thing you can do is keep hitting them as soon as they recover from previous session

Certain exercises i choose for biceps due to the mind muscle connection and the ‘pump’ it gives me. Some i barely feel in my bicep and more forearms but then some give me an amazing pump and really burn (when doing high rep sets and drop sets etc). Is basing my selection of bicep exercises based off the pump i get beneficial and is an indicator of stimulus or am should i focus on something else? Thank You 🙂

[/quote]
The bicep exercises you are feeling on your forearms are perhaps movements that aren’t suited for you or you just aren’t setting up right .
If you are getting pumped biceps then there is something working..
But we also need to see your current split to make sure you are not doing too much or too little all circumstances given .

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[oscar Young]

Happy new year my people,
Updating this at a few minutes past midnight, I have had a good day.
Trained today after 10 days of complete rest , and felt very good . I always knew the rest would pay off and it did .
I did upper today & the session was one of the best I’ve done in a long while ..
Very keen to get cracking on next week. But first , rest day tomorrow then Monday we hit legssss . 🙂

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[oscar Young]

Evening my people ,
I have had a good day . I had very much needed lie in this morning after a full day of travelling yesterday.
I spent majority of the day in the house pottering about , cooking , doing bits of admin and other ardours jobs .
I feel great mentally compared to last week at a time like this .
I feel great physically too. Joints feel fresh & body feels fresh . I am actually gagging to get back in the gym tomorrow after 10 days of not being in a gym , never mind training .
Upper it is tomorrow and very much looking forward to it . 😊

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[oscar Young]

So you could litter them across the week & that way put more emphasis on the execution/effort side .
IMO you could do
Triceps on push day (compounds x 2 and isolation x 3 sets )

Tag 2 sets of biceps at the end of pull (I’d choose an incline seated DB curl or cable curl , something that challenges the biceps in a fully lengthened portion)

Start with 2-3 sets of biceps before hitting legs (I’d choose a machine preacher here)

On Delts and arms ( tricep compound here , 2-3 sets of tricep isolation & 3 sets of bicep curls )

Now this being said , execution will determine what you get back in return from the effort invested.

For more tips and cues on execution, go watch my delt and arm sessions in the video section of the site

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[oscar Young]

Eduardo my man , I agree with the guys sentiments here.. lagging body parts lag majorly due to poor execution & exercise selection.

Only once those are addressed then can we move over to assess frequency and volume .
That being said it would help if we could see what split you are running as that would really help us help you .

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[oscar Young]

Hey guys
Everything must come to an end … my trip has come to an end .

So I got to the airport and the woman behind the desk was like , ‘sir you aren’t listed on this flight’ , I’m like whachu mean ? She’s like I was meant to be on the 2:30AM flight that left this morning. 🙈

So I basically missed my flight . 🙊Anyway it’s sorted now, went to the office paid & listed on this one now . So here’s to a good start . 🤣
I am in the flight now and don’t get in till later tonight. I shall let you know how it all went . Border patrol are meant to be on strike so I am crossing my fingers all is good on the other side . 😊

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[oscar Young]

Hello guys ,
So a lie in today … then off to the desert for a safari.. that was so amazing… 2 hours of riding a quad on the sand …also did not know how tiring it is .. but defo recommend if you out here visiting for sure .
Last day then I travel back home tomorrow. I can’t wait 🙂

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[oscar Young]

To summarise kuba’s point in short if you going to use dumbells , when pressing think up and across .. as opposed to just pressing up which will be predominantly tris .
But if you think up and across you mimicking the converging pattern of a machine. .

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[oscar Young]

Hello guys ,
Not much to report, I just had a lazy one out here today . Much of the a.m just mopped about the apartment , then went to the mall for a Ganda in the afternoon , had something to eat & looked around the shops .. Tomorrow myself and haider are off to a desert 🏜️ safari so I am very much looking forward to that .
Love the desert as it is very humbling and reminds me of how insignificant I am all things considered.. ☺️

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[oscar Young]

Hey James, the chest focused one looks solid to me . However I won’t have a dip and a JM press in the same session as one is going to suffer from a load exposure stand point & it doesn’t make sense as both need to be max load. So I would maybe dip on the chest focused day and JM press on the delt focused day. That way you can get the best out of both movements.

So I’d look to set up both something like this :
CHEST FOCUSED
Smith mid incline press
DB flat press
Weighted dip
Machine Pec fly
Delt isolation
Tri isolation

DELT AND TRI
Smith machine high incline press
JM smith press
Tri isolation
Tri isolation
Delt isolation
Delt isolation

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[oscar Young]

Hello team …
Happy Christmas to everyone. Hope everyone enjoyed their day.

I have been out here in Dubai since the Friday 23rd . It’s been good seeing friends and just having downtime.

Had a good Christmas Day . Went out for a brunch and got really drunk ..so feeling it today . Loads of rehydration and food … next 2 days will be used to fully relax as much as possible.

No training at all whilst here and on return we will go full send. 🙂

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