[oscar Young]

That’s fine , so long you are challenging all ranges , that’s all that matters

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[oscar Young]

REST DAY
Busy day in the work place today . Tend to be busier on rest days to free up training days a bit ..
Hate sounding like broken record, but hay fever kicked my arse today too .. bracing myself for the worst as temps go higher towards end week . 🥺

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[oscar Young]

I know its not what you asked about but isnt a standing and a lying hamcurl pretty much the same exercise? Besides that you stand up or lay down.

Wouldnt a seated hamcurl with lying or standing be a better choice?

Yeah all ham curls are pretty much same with slight differnce in seared

Just depends on what options he has [/quote]

The seated hamstring curl i have at my gym sucks. I know a seated would be more optimal, but it does not have a pad on the Quads and just hurts my knees.[/quote]
The standing & lying hamstring curl both challenge the hamstrings in the short contractile range .
The seated hamstring curl challenges the hamstrings in the fully lengthened contractile range .
So if the one you have at your gym isn’t appropriate for you , this is where you could use an RDL, which pretty much challenges the hamstrings in the mid to lengthened range . 🙂

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[oscar Young]

QUADS
Very productive session. I did not know how much work I’d be realistically be able to do because of my QL injury. But I put on my waist trainer which I haven’t worn for a bit & it felt very safe .
I still did not take my heavy set , as what would have been required from an exertion perspective would have just been very demanding given the circumstances.
High reps on the first and the 3rd set with a heavy ish set in the middle ..
The pump was unreal . We move ..
rest day tomorrow 🙂

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[oscar Young]

Hey garret , so if you stick 2 sets before legs
, try tag in 2 sets in push & do another 2 sets on off day when you are in doing cardio , I think that’ll be enough and see you go harder on the sets .

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[oscar Young]

REST DAY
Hello good people
Not much to report today . I have not left the house all day . Hay fever 🤒 has had me by the balls .
So it’s been admin , laundry and cooking as per ..
And now an early bed … tomorrow is leg day 🙂

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[oscar Young]

I’d prefer to sequence the movements as above matey to prioritise chest and delts

Thank you! Will def try this. So the principal is to get as much out of the chest without including a bunch of shoulders. And in this case the flat press is then more than enough on the other push day[/quote]

You can add another chest press angle if you like 🙂[/quote]

When in the workout would that be most beneficial in that case? [/quote]
After the flat press

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[oscar Young]

I’d prefer to sequence the movements as above matey to prioritise chest and delts

Thank you! Will def try this. So the principal is to get as much out of the chest without including a bunch of shoulders. And in this case the flat press is then more than enough on the other push day[/quote]
You can add another chest press angle if you like 🙂

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[oscar Young]

I’d prefer to sequence the movements as above matey to prioritise chest and delts

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[oscar Young]

Push 1

Chest flyes

High incline press

Flat press

Dips

Side laterals

Tricep isolation

Push 2

Machine laterals

Shoulder press

Flat dumbell press

Tricep compound

Side laterals

Tricep isolation

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[oscar Young]

CHEST & BACK
Back to my old stomping grounds this afternoon. All lifts were up. Sometimes a break is as good as a rest.
Tricep felt much much better . QL is getting better too .
Successful day . 🙂
Rest day tomorrow. Lie in & more sleep . Big week next week.

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[oscar Young]

Hello mate , yes I’d suggest PPL , with 2 rotations that mirror each other movement wise .

Have a go at putting the plan together, then come back and post it in here please and we’ll advise

Hi Oscar,

Put together something like this. Push days alternate more delt on one and more push on another. Pull starts with upper back on one, lats on the other. Will do 2 sets compounds, 3 sets ISO’s and adjust as needed. Currently I utilise more volume but my logbook doesn’t progress at a great rate and I’d like to change that. Will stick abs 4 sets on push or pull days.

Thanks for any tips in advanced.

Legs 1

Seated ham curl

Leg extension

Hack squat

Pendulum leg press

RDL

Adductor

Calve

Push 1

Flat DB press

Incline machine press

Machine shoulder press

Dips

Cable fly

Lateral raise

Cable cuff lateral raise

OH tri extension

Pull 1

Lat pull down (upper back)

Db row

DY row machine

Upper back row machine

Nautilus neutral pulldown

Ez curls

Db hammer preacher

Legs 2

Lying ham curl

Leg extension

Pendulum squat

45 leg press

RDL

Adductor

Calve

Pull 2

Underhand pull down

Cable lat row

Hammer str low row

Hammer str row

Upper back row

Seated db curl

Face out cable curl

Push 2

Machine lateral raise

Smith high incline

Flat hammer str press

Super incline press

Pec Dec

Db lateral raise

Tri Pushdown

Oh cable tri extension

[/quote]

With this being on my mind, noticed I missed a rear delt movement which id add to pull days also.[/quote]
This looks good tbf matey

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[oscar Young]

Can you lay out your current program then we can pick it apart and see if there’s any gaps & be able to help you from there.

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[oscar Young]

Hello mate , yes I’d suggest PPL , with 2 rotations that mirror each other movement wise .
Have a go at putting the plan together, then come back and post it in here please and we’ll advise

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[oscar Young]

REST DAY
Rest day today , loads of work as per , hay fever 🤒 rampant and all .. not much to report to be fair.
We are back to flex and tone tomorrow for chest and back 😊

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