[oscar Young]

GLUTES & HAMS
If I’m being honest, last night I wasn’t sure if I’d do this session, and even contemplated cancellation of filming the session , but I didn’t , I stayed positive it’s be fine .

Back was playing up massively. Today I approached the session with an open mind. Warm up and if it’s not safe , just simply no hinge , so fixed machine movements. As it was all felt good and we took a PB’.

Session filmed by magic for the site next week. I went through execution cues and all .

Session

RDL
Lying ham
Kneeling ham
Glute kickback
Unilateral seated row
Adductor
Calf stuff

A well deserved day off tomorrow:)

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[oscar Young]

DELTS AND ARMS
Session was simply superb . Strength is on the up as cycle kicks in . It’s only been 2 weeks or so . Pumps were also immense too .

SESSION

Low incline lying cable cuff laterals

Atlantis neutral grip shoulder press

Smith JM press

Cable crossover tricep extension

Prime seated laterals

Prime machine bicep curls

Prime cable low bicep curls

Simple and sweet 🙏🏿

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[oscar Young]

1) Go and seek treatment from a therapist asap . It might be just a case of releasing something else to free that shoulder

2.) Do NOT do any movement that aggravates it at all. If it’s hurting you doing functional stuff like brushing your teeth and that it does not sound good . Get it looked at buddy

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[oscar Young]

REST DAY
I had a good day today . Treatment which was way way overdue this morning. Then just a day of running errands and chores..
Not much to report, just the boring ardours task filled day .
Grateful though.
Delts and arms tomorrow. 🙂

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[oscar Young]

How’s your sleep buddy ? Are you sleeping well? Are you hydrated? From a water perspective and an electrolyte perspective?
Both these will make a massive difference as hydration is very very much under utilised . But it’s time in performance and recovery in general is massive .
Even though you are getting deeper in the diet phase We don’t want performance dropping as that will mean you won’t be holding as much tissue when it’s said and done.
So go over all the variables and make sure you are nailing everything 100%.

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[oscar Young]

QUADS
Session was something else this afternoon. Absolutely battered .
Today was a good day . I did my usual hip
Press , a total of 45 reps between 3 sets , then did a squat variation which I haven’t done for a long time ..did the new cybex hack . Nothing mad , a cheeky 3pps for 20 reps but that’s a start . Knees felt good whilst on it, but a bit inflamed after . As I type this they are much better.
Treatment tomorrow, try and freshen everything.
10mg of melatonin on top of 4 caps of dream sleep tonight to knock me out.. 😊

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[oscar Young]

Have you had a Deload or devolume since December?

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[oscar Young]

To bring up your traps you can train them directly by doing heavy shrug variations . Also a lot of upper back movements like bent over row barbel and machine variations , lat pulldown variations , seated row variations would help .

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[oscar Young]

REST DAY
Lie in is standard on a Sunday…. I am up at 5:00am daily so this lie in is always a treat I look forward too .
Chores done , admin done , steps done . Got one more meal to go on at 8:30pm then bed for 9:15 , read for 15 minutes, then drift away for 9:30pm.
Big week ahead , big goals ahead .

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[oscar Young]

Hello joey , after looking at these , I am swaying towards a PPL split as Megan suggests above. You’ll also be able to get more frequency with this split.

I’d also tag 2-3 sets of biceps at the end of pull sessions & add 2-3 sets before leg days .

Thanks Oscar !! I am currently putting together what you and Meg have suggested and looking forward to it.

Never really done PPL but watched loads of you guys doing it

Excited to plan it and change things up [/quote]
Fantastic! Watch the videos on education section first , then put it together. If you have any more questions don’t hesitate to come back on here and ask . 🙂

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[oscar Young]

Hello joey , after looking at these , I am swaying towards a PPL split as Megan suggests above. You’ll also be able to get more frequency with this split.
I’d also tag 2-3 sets of biceps at the end of pull sessions & add 2-3 sets before leg days .

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[oscar Young]

UPPER
Check in day today .. weight at 109.5kg. Slowly regaining fullness . Jordan is happy and no changes have been made so we crack on.
Top top session this afternoon at flex and tone this afternoon..loads moved very nicely and pumps were insane.
Happy with the quality and quantity of work done .
Tomorrow we rest and prepare to attack next week.,:)

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[oscar Young]

Hey Oscar!

Thank you for your log! What does your split actually look like right now or how has it been lately? And how many rest days a week do you have or rather what does the frequency look like? Thank you so much and keep up the work man🙏🏻💪🏻

Hello Dave , thank you for calling in…..My split is

Monday – quads
Tuesday- off
Wednesday- delts and arms
Thursday- hams & glutes
Friday – off
Saturday- upper
Sunday – off

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[oscar Young]

This split will dictated by your needs…as phoebe says above , pics would be a good start ..& then we can proceed from there .. 🙂

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[oscar Young]

REST DAY
Very busy but productive day at the gym . Got a lot done .
Feeling grateful as we bring another week to an end ..grateful for the gift of life and good health.
Tomorrow we seal this weeks training with an upper session at flex and tone .
Game on

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