[oscar Young]

REST DAY
Not much to report, had a cracking day . Work , admin , chores and all . Just an arduous day between work and home 🙂
Delts and tris tomorrow

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[oscar Young]

The probated grip (overhand grip) will bias your upper back more as it allows for elbows to go ‘back and out’ promoting maximal scapula retraction .

The supinated grip ‘underhand grip’ is best used to train the lat as it allows for driving the ‘tucked elbow down’ towards your hip in line with the lats insertion.

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[oscar Young]

QUADS
I was meant to film todays session with magic eye media for the site but he got stuck in the motorway as their was an accident.
Session was good , nothing heroic , just had work & macro progressions .
It’s tough as sometimes I just want to send it but I have to remind myself if I make these niggles worse and I can’t train at all , then I’ll be royally fucked .
My legs though not the best in the land aren’t lagging , so slowly but surely will do for now . What I am getting very strong on though is high reps.. 15, 20 , 25 reppers are moving nice & they feel safe too . So we shall carry on progressing those and maintaining weekly treatment’s..
rest day tomorrow:)

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[oscar Young]

There’s a full video in the education section of how to warm up .
Please watch that , then don’t overthink it all. Go into the gym , do one session then gauge it from there . Initially it’ll take you long, as you gotta workout machine set ups , gauge weight etc .

The more you do the session, you’ll gather data like numbers , you’ll know how to set up machines & you’ll then find your baseline time .

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[oscar Young]

REST DAY
Cardio first thing this morning to start the day .
Not much to report other then just been doing chores around the house..in between getting steps done .
Closed the day by watching footy..& now in bed . Ready for legs tomorrow 🙂

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[oscar Young]

Hamish , well done my man .. I’ve followed your journey on here and on instagram.
Yourself and kuba have done an amazing job. Go out there and have the best day . The day you deserve. I’ll be routing for you . 🙂

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[oscar Young]

Adding to what the guys have said , if the leg extension stack is too light maybe hold each rep on the first set for 1-2 contractions at the top also ?

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[oscar Young]

UPPER
Check in day . We are 9 weeks out today . We are 2kg down since the first caloric adjustment and cardio adjustment made on Sunday .

It was a good day at the gym . We progressed work, progressed load , and progressed effort .
Cardio out of the way , I’ve just completed my steps. Boxes ticked now might have some downtime and watch a film . It’s been ages .

Hope everyone is having a brilliant weekend . 🙂

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[oscar Young]

REST DAY
A full days work ..no nap at all..worked straight & then an hour and a half therapy session. Absolutely knackered … dream sleep /melatonin and bed.
Watch out for push tomorrow. 🙂

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[oscar Young]

GLUTES & HAMS
Hip issues today stopped me shy of progressing my set . Feel like a broken record so I’ll stop there . Treatment tomorrow , so looking forward to better days.
Rest of the session went well , replaced the glute kickback with reverse hypertension machine . A gem of a machine that is very underrated. Felt good . Got 2 loading points so loaded the one that challenges me in the fully lengthened position.
Rest day tomorrow and an hour and a half of treatment..

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[oscar Young]

This advice right here is gold … and no one better to give it than someone who’s had experience and can articulate himself like Jordan .. I wish most could listen to this . 💙

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[oscar Young]

DELTS & TRIS
Very productive session this afternoon. In my update yesterday, I’d mentioned about having big performance goals for this session.
We managed that today by pressing 7pps on the Atlantis press for 4 reps plus one.
That’s an all time best . We will stay there and bully that north of 8-10 reps .
So happy with that as I’ve worked so hard and consistently looked to get here.
What’s even most important is my top line reflects that. 🙂

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[oscar Young]

I think there’s an argument for both , that’s if you can recover and keep progressing both lifts over time .
I think the set up that will give you a longer runway for progression is maybe sticking that RDL in your pull session and maximising performance on smith squat & leg press and other lifts on leg day.
My humble opinion.

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[oscar Young]

Me and Marc with these big glutes have no way around it .. a little cardio is a must to get them skinless 😂😂 ..

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[oscar Young]

REST DAY
Another long day n work .. training clients half the day then followed by teaching an afternoon session in the current internship being hosted at FLF ..
pretty goosed but grateful as always .
Early bed for me. We have cardio first thing , then training later .. delts and arms .. big goals for tomorrow’s session. I shall keep you updated. 😉

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