[oscar Young]

Second day here..I had a good day ..met haider for brunch and had a really good catch up .
Sometimes as friends I feel we don’t spend enough quality time together and today was priceless..

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[oscar Young]

Hello William
My advice would be to write a plan based on volume you can recover from then just rinse it.
Don’t pre plan deloads or when you’ll swap movements and just do those as per ..

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[oscar Young]

Hello guys so I was travelling last night into this morning..
First day out here in Dubai . It’s absolutely roasting so i am staying in the shade.
The plan is just to get as much rest as possible, and freshen up . so will be updating you daily on my days .

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[oscar Young]

DELTS & ARMS

This afternoon session confirmed fatigue that’s built up to the brim as for the first time I missed a set.

Warm ups did feel heavier than normal but override that and tried to go in and only managed a few reps.

I go away tomorrow so 4-5 days To rest completely and drop this fatigue .

What does this day look like for you in terms of exercises?

[/quote]
DELTS AND ARMS
1. Prime lateral machine
Set 1 – 8 -12
Set 2 – 6-10
Set 3 – 12-15

2. Atlantis shoulder press
Set 1 – 5-9
Set 2 – 10-12

3. Seated cable tricep crossover extension
Set 1 – 8-12
Set 2 – 12 – 15

4. JM press (Smith)
Set 1 – 5-9
Set 2 – 10-12

5a . Single arm prime preacher curl 2 x 8-12

b . Single arm prime tricep extension 2 x 8-12

6a. Cable rope hammer curls 2 x 12-15

b . Seated over head tricep extension 2 x 12-15

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[oscar Young]

DELTS & ARMS
This afternoon session confirmed fatigue that’s built up to the brim as for the first time I missed a set.
Warm ups did feel heavier than normal but override that and tried to go in and only managed a few reps.
I go away tomorrow so 4-5 days To rest completely and drop this fatigue .

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[oscar Young]

Pull x 4 sets of ham
ISO I.e seared and lying curls

Push x 3 sets of quads ISO i.e leg extensions and a or split squat variation maybe

Leaving you with 3-4 good sets to play with on leg compound day

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[oscar Young]

QUADS
What a session !!! Knees threatening to not play ball on the leg extension but actually once on the leg press everything lined up nicely.
Set of 280kg for 20 reps to start , set of 327kg 13 reps in the middle & a set of 225kg for 27 reps to finish.
Now the blessing on disguise here is ,all these loads I’m pushing at the moment like the 280kg was a 12 repper at the start , the 300 was a 10 repper , now 325 is 13 soon to be 15 & 225kg soon to be 30 reps . When I get back on the 400kg which I left at 8 reps , that’ll be 10 reps & all this work should reflect on my legs when it’s all said and done ✔️ .
Rule no 1 , be strong across all rep ranges. ☺️

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[oscar Young]

How many rotations do you have per session?

If you have 2 per session, I’d make
•one push session delt & tricep focus with a sprinkle of chest.

•the other push rotation chest focused but still hit delts & tris too .

•I’d start my leg day with 2 sets of biceps

•I’d tag another 2 sets of biceps at the end of my pull session

•And possibly a rest pause bicep set at the end of the delt/tri focused push session.

That’s should give you enough volume & frequency to start .

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[oscar Young]

REST DAY
Good day of rest , I have done laundry , cooked my meals , had a few client calls .. and on course to be in bed for 9:30pm .
Happy days 🙂

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[oscar Young]

If you want to bias quads , use a wedge to slightly elevate your front foot . Bias is the best you’ll do, not isolate.
Now personally I’d choose a different movement like a pendulum or Hack squat variation first , I’d also rinse the leg extension too .
So when it comes to split squat you are just finishing off the legs to be honest . As no matter the set up at different ranges you’ll hit different muscles of the leg & that is not a bad thing for overall leg development. 🙂

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[oscar Young]

CHEST AND BACK
Awesome session but boy did I struggle today . Hit my targets but it was a struggle.
I feel beat up and it’s time to maybe freshen up
Before we go again ..
spoke to Jordan about it and will wait to hear back from him ..
but I am looking forward to tomorrow’s rest day massively.
Lie in for starters 🙂

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[oscar Young]

Hello Luca
As Clare alludes above , you should maybe diet down & get legit lean . That would not only make you receptive in a massing phase , but also give you a longer runway to push up whilst holding decent body composition .
But beak it down in stages, first just focus on getting lean ..as that will have its tests too .

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[oscar Young]

REST DAY
Very long day in work today .. not much to report other than absolutely shattered. Bed and then tomorrow is a big day chest /back day…

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[oscar Young]

Hello Kristof
Been reading through your log and it’s very exciting…this is one I’ll keep an eye on 😊

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[oscar Young]

POSTERIOR
This afternoon session wiped me clean. To the point I feel like I have a flu .. but I know I am due a Deload .
How I have managed to run this far without one I don’t know 🤷🏿‍♂️, considering I’ve been on legit TRT dose for what is 12 weeks now .
But we move .. JP is happy with how things look & so am I . Mostly at how I’ve continued to hold performance on the gym floor 🙂

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