[oscar Young]

Hello kristian , don’t see much to critique here to be honest pal . All engines go 😊

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[oscar Young]

HAMS/GLUTES/PULL

I had a good session. Nothing special to be honest but then again , sleep hasn’t been all that this week with the heat and that .

So was a bit lethargic to start but then got into it halfway and finished strong.

Big big rest day tomorrow, need to get a goodnights sleep tonight , a nap tomorrow afternoon & an early bed tomorrow night to make up this sleep ..

Big DELTS & arms session Saturday pending…😊

Are you taking more rest days now due to injury or cruise[/quote]
No I just shuffled my training a bit towards the end of last week as I needed extra rest day , had kuba’s show & also filming rescheduled for this week. Back in routine now .

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[oscar Young]

IMO a V squat for me is a waste of time for squat variations as its not only too light , but drops off massively at the top . You’d have to maximally load it & heavily band it to get decent stimulus out of it .
I only prefer it for banded good mornings ..
I’d favour heel elevated smith squat as Kiera advises above 👆🏿

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[oscar Young]

HAMS/GLUTES/PULL
I had a good session. Nothing special to be honest but then again , sleep hasn’t been all that this week with the heat and that .
So was a bit lethargic to start but then got into it halfway and finished strong.
Big big rest day tomorrow, need to get a goodnights sleep tonight , a nap tomorrow afternoon & an early bed tomorrow night to make up this sleep ..
Big DELTS & arms session Saturday pending…😊

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[oscar Young]

Hello Jack , if your goal is Hypertrophy and to improve your physique I think you are shortchanging yourself here by restricting yourself to that rep range for 3 sets . And you are stressing yourself with something that you should not be stressing yourself with unless you are doing powerlifting or strongman .

I understand on every other rotation you go higher reps but IMO I don’t think you can do maximal work with maximal loads for multiple sets .

It defeats the objective and my preference is to finish with one rep range, then focus on a different rep range and overall make sure I have performance targets that i am
Working towards for multiple rep ranges as the goal is to be stronger on multiple rep ranges , looking for multiple adaptations.

My 2 cents ..

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[oscar Young]

PUSH
Back at flex and tone this afternoon. Great session, every movement progressed .

We filmed for the site , so went through the when’s and why’s of the whole set up . Along with some extra ramblings too .. otherwise it would not be me. Lol 😂.

Drops at the beginning of next week at some point. 😊

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[oscar Young]

Your adductors will still take a beating from your leg day .. so it depends on the other stuff you are doing too.
With the machine maybe you can have it at the very end of your session , that way you are fatigued, you could then further slow down the eccentrics maybe to 4 seconds , add 2 second pauses in the fully lengthened, that way there’s no inertia at all & then keep them high rep still . Doubt they’ll get to 60 reps with those changes .

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[oscar Young]

Another rest day , another 40 degree day 🥵, it’s been absolutely manic .
Knee has been playing up since Sunday so hopefully will be better by next time I train legs .
All else feels good . I just need a good nights Kip as last night was wank because of the heat .
Just about to have my last meal then it’s bedtime for me..
Excited for filming for you guys tomorrow at flex & tone . 🙂

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[oscar Young]

You don’t have to do anything, if you feel fully rested & you’ve dropped both mental & physical fatigue creep your way back in .
I actually prefer phoebe’s method above which is to approach training with 50% volume for the first rotation then work up towards full volume by second rotation..

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[oscar Young]

Rest day today & I am absolutely battered … and rightly so .
We really pushed boundaries during yesterday training.
But it earns me a double rest day in that I don’t train today & tomorrow (which is forecast to be 40 degrees ) .
And I’ll be back , Wednesday filming for the site & Thursday hams/glutes.
Hope everyone is enjoying the weather 🙂

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[oscar Young]

How I structure mine is a little bit like

1)Shoulder Lateral variation
2)Shoulder Press variation
3)Tricep isolation
4) Tricep compound.
5a)Bicep
b)Tricep isolation
6a)Bicep
b) Tricep isolation
7) Shoulder isolation

If you go to the video section I’ve filmed the session and go into detail a bit more with execution cues as well . Worth a watch ..

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[oscar Young]

Morning all,

153.4 lbs this AM. 8 days left until the end of my fat loss phase. So am going to really push for a few more lbs this week. I’ve started a new job as an Amazon delivery driver which means my steps have shot up to around 30k per day as opposed to my normal 10/12k.

As soon as I saw this was the case I stopped doing my 40 mins cardio as there simply was no need as my job is basically 9 hours of LISS haha. Have had a low weigh in of 152.6lbs a few days back. If I can get into the 140s then I think that’s job done as far as fat loss goes. I’ll then be looking to maintain body comp for a week before going on holiday.

Based upon past experience, once I’ve dieted down and start to slowly add food back in, my body burns through it super fast and sometimes I continue to get lighter so I don’t think that maintaining body comp will be an issue for the week before my holiday. Just slightly worried about the holiday itself in that pretty much everything will be “off plan”. But I do trust my own nutritional knowledge enough to not totally shit all over the progress I’ve made. If I come back a few lbs heavier, who cares?! I can always whip it back off really quickly and get back to a good starting point for my next bulk.

I’ve attached pics from today. Overall pretty happy with how I’m looking. Recently I’ve noticed that I’m starting to get some vascularity in my lower abdomen when I’m hot. Although this isnt visible in my physique updates on this log.

Hello Rhys ,

Back on here to check on your progress . You are looking stellar .

I wouldn’t worry about the holiday . I’d use it as downtime , to drop any fatigue, to regain mental clarity & just or present in the moment enjoying the holiday . That will go a long way trust me.

On return you can use the extra Lbs to get some serious training & PB’s in , & the body will just recomp itself as you get back on plan . [/quote]

Thanks Oscar 😁, yes your right. Last year I got stressed during the holiday as I felt like I was completely off track. But usually that lights the fire slightly more for when you get back home.

After the holiday it’s time to pack on some size![/quote]
Ah how I look at it is a break or a holiday is progress , because dropping that fatigue and regaining the mental clarity will always help you be able to push past previous plateaus .
So don’t stress , stay in the moment, enjoy & on returning just get back on plan & smash it

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[oscar Young]

Session today hams & glutes with 2 sets of a leg press.

Absolutely superb session & everything moved well this afternoon. Atmosphere was mad at FLF with loads of bodybuilders all in at the same time.

We had kuba , Nathan , Meg amongst others in all training and these are truly the sessions I live for .

Will upload some videos tomorrow. This week is a bit Topsy turvy as I had to reshuffle training to be able to film my upper session which I do at flex and tone on a Saturday. But jay the video grapher don’t work on a Saturday so had to swap days. And I was desperate to film this as so many questions here are mostly on training upper .

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[oscar Young]

Morning all,

153.4 lbs this AM. 8 days left until the end of my fat loss phase. So am going to really push for a few more lbs this week. I’ve started a new job as an Amazon delivery driver which means my steps have shot up to around 30k per day as opposed to my normal 10/12k.

As soon as I saw this was the case I stopped doing my 40 mins cardio as there simply was no need as my job is basically 9 hours of LISS haha. Have had a low weigh in of 152.6lbs a few days back. If I can get into the 140s then I think that’s job done as far as fat loss goes. I’ll then be looking to maintain body comp for a week before going on holiday.

Based upon past experience, once I’ve dieted down and start to slowly add food back in, my body burns through it super fast and sometimes I continue to get lighter so I don’t think that maintaining body comp will be an issue for the week before my holiday. Just slightly worried about the holiday itself in that pretty much everything will be “off plan”. But I do trust my own nutritional knowledge enough to not totally shit all over the progress I’ve made. If I come back a few lbs heavier, who cares?! I can always whip it back off really quickly and get back to a good starting point for my next bulk.

I’ve attached pics from today. Overall pretty happy with how I’m looking. Recently I’ve noticed that I’m starting to get some vascularity in my lower abdomen when I’m hot. Although this isnt visible in my physique updates on this log.

Hello Rhys ,
Back on here to check on your progress . You are looking stellar .
I wouldn’t worry about the holiday . I’d use it as downtime , to drop any fatigue, to regain mental clarity & just or present in the moment enjoying the holiday . That will go a long way trust me.
On return you can use the extra Lbs to get some serious training & PB’s in , & the body will just recomp itself as you get back on plan .

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[oscar Young]

All depends on what they need, if someone has well developed legs they likely don’t need specificity

Key is really doing what we need to improve weakness or bring up specific bodyparts

So, in your opinion, if you need to improve the legs a good idea is separate quads and hams.[/quote]
If you need just big legs overall, then I would not split the two IMO . I’d just have leg days & try fit in two a week.
Bit after legs develop to a certain level then there’s a need to split & bring up whichever is lagging by focusing attention , volume & intensity on it, be it quads or hams .
Can you maybe post a pic on here ?

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