[oscar Young]

The split you’ve outlined above is legs , upper upper , but on thr second page you’ve mentioned a full body.. I am confused 🤷🏿‍♂️

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[oscar Young]

Thank you Dilraj , I’d definitely start with a full body split , rinse that for as much as you can .. then that leaves options for in terms of splits for you to progress to..

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[oscar Young]

Hello dilraj ,
Going off this I’m inclined to say full body would be the best starting point for you to be fair .
Have you got any recent pics just out of curiosity?

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[oscar Young]

Well congratulations are in order April, what a look! This was amazing result today at the British finals. It shows you what can be achieved if you stay on the path and just keep working and enjoying the journey.
You’ve collected some silver wear this season . Definitely more to come .
Time to enjoy your time with family and close friends.
Looking forward to following your off season on here .

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[oscar Young]

Wonderful, thank you very much for your advice. It looks like it’s time blow up. Roll on Monday, can’t wait to get in there. Thanks again

Let’s blow up Craig… anything else you need just ask on here ..😊

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[oscar Young]

If it’s not broke don’t fix it.. if you have been progressing, you don’t feel fatigued, and you intend on dropping steps slightly which I think is a good call , upping food and starting a cycle you are only going to improve your recovery abilities.

So go on full tilt and when fatigue creeps up on you address it then. For now you seem to have the momentum … so ride on its coattail as it can only get better with the introduction of a cycle and going back into a surplus .

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[oscar Young]

UPPER
As soon as I woke up and looked at my sleep tracker and seen I’d clocked 8:55hrs in bed with 7:55hrs of that in deep sleep , I knew today would be a good day .
Not going to bore you with the sleep is king blah blah blah , but we know everything we do , who we are from day to day , how we behave , interact with others , how productive we are and all that is determined by sleep . I am looking forward to doing the same but longer tonight as I don’t have work tomorrow so I get to lie in.

Check in this morning, we are at 109kg . We will see what jordan thinks but today’s session has been off the charts . Mindset ,Performance , pumps and all have been immense.

Off home to cook 🧑🏿‍🍳, eat and probably watch something on telly which I haven’t done in a long time .

Hope everyone has a great weekend. 🙂

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[oscar Young]

REST DAY
A very busy day here in work with clients.. but a rest day from training.
Apart from work not much else to report .. early bed as I am battered and get ready for tomorrow’s upper session:)

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[oscar Young]

Get it in Joshua, don’t worry 😉 about it. Your digestion being happy with it is all that matters

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[oscar Young]

Hello will , thought I’d call in to see how things are going .
Initial thoughts is this split will be a bit too demanding recovery wise as you are also playing cricket 🏏. Have you run it yet?

Maybe run

Sunday – upper

Monday – lower

Tuesday – off

Wednesday – cricket

Thursday – upper

Friday- lower

Saturday- off

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[oscar Young]

HAMS & GLUTES
Decent session this afternoon at FLF. Very happy with performance, very happy with the RDL . It moved absolutely perfectly.
It’s one set so I go 8-10 reps one week & then I go 4-6 every other week.
That way I can really prolong the progression runway & also take this dodgy hip .
Everything else was marvellous 🤩.
I already feel fried from that session so I am very much looking forward to my rest day tomorrow. 🙂

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[oscar Young]

DELTS AND TRIS
Perfect session this afternoon. Everything moved very well. I’ve reintroduced the JM press back into the plan and my elbows felt stellar after two sets .
Still kept reps at 12 plus for safety.
Very productive day on the office , we move 😊

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[oscar Young]

Well why not do both and take everything there is to be taken off the table.
Because even with your lower body example we still do squats and leg extensions as they both challenge the quad differently. Even though the squat and dip are compounds movements and they will inevitably produce more force .

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[oscar Young]

You cannot fully isolate the triceps alone in a dip . You can only bias it . A dip is a compound movement which means more than one muscle will be working , so at the bottom of a dip no matter how upright you are, you’ll feel your pec just as a result of the position you are in .
It’s not a bad thing to be honest as everyone I know could do with a bigger chest , lol 😂

Don’t worry , after the dip go do your tricep extensions and all to further bias the tricep .

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[oscar Young]

If your legs are a weak body part , personally i would go something like :

Lying leg curl x 2-3 sets
Leg extension x 2-3 sets
Cybex hack x 2 sets
Leg press x 1-2 sets
Adductor x 2
Split squat variation x 1 high rep set.

Off course this volume is recovery dependent and you can adjust it accordingly.

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