[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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[oscar Young]

Spent the day today at MK CLASSIC, such a well run show put up by kuba & meg courtesy of 2bros .
So good to meet up with loads of friends & catch up.
Also great just to be out there supporting friends.
All round fantastic day 🙂

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[oscar Young]

REST DAY
I had a pretty good day. The usual , work & stuff .
I also had my bloods results come back . A few markers were quite bizarre in that it was as if I was natty ..lol .
So we will redo these next week again .

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[oscar Young]

These are called exertion headaches . And the leg press is notorious for them .

They occur due to holding your breath between reps , and as a result you then have a headache straight after due to pressure build up behind your head or what they call an oxygen debt.

I’d start my sessions by lying n the floor on my back and practicing breathing drills .

This is to help reinforce the breathing pattern during the set.

An example would just to lie flat on the floor & inhale through your nose as of you were trying to breathe into the back of your head and exhale through your mouth .

Repeat as many times as needed .. I have done this with my clients a lot and it helps .

Hope this helps you too .

I’ve red that pwo can have a negative effect, I mean I have consumed pwo before every session in the last 3 weeks. Can it have an impact do you think?[/quote]
Pre workout can have an effect yes , and perhaps you can swap that to coffee or try it without altogether.
but please explore these options about breathing I give you as it’s a big trigger for exertion headaches

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[oscar Young]

HAMS & GLUTES
Session completed. Nothing to scream off the top of the roof for but yeah all done and dusted. I am now feeling the results of ruining very low assistance in terms of performance and recovery .
Volume pulled down for todays session. We will rest tomorrow and regroup in then weekend.
Bloods will have been back and I’ll have a plan moving forward.

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[oscar Young]

These are called exertion headaches . And the leg press is notorious for them .
They occur due to holding your breath between reps , and as a result you then have a headache straight after due to pressure build up behind your head or what they call an oxygen debt.
I’d start my sessions by lying n the floor on my back and practicing breathing drills .
This is to help reinforce the breathing pattern during the set.
An example would just to lie flat on the floor & inhale through your nose as of you were trying to breathe into the back of your head and exhale through your mouth .
Repeat as many times as needed .. I have done this with my clients a lot and it helps .
Hope this helps you too .

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[oscar Young]

I forgot to add I do hack after leg press but getting my feet low on hack doesn’t seem to be an issue ?

Interesting you say this because this perhaps tells us ankle mobility isn’t the issue in the leg press .
Maybe it’s further up the chain and it’s hip mobility.
You don’t have to have a close stance on a leg press to focus on quads . The one factor that will be dependent when biasing the quad is knee flexion .
So I think maybe it’s worth trying a wider stance on the leg press and a feet stance that’s low enough to ensure your ankles don’t lift .
You also might be worth trying it without your lifters on .
Please let me know how you get on

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[oscar Young]

DELTS AND TRIS
Atlantis press felt soooo hard & I literally could not move the last load I pressed some fortnight ago .
Put this down to probably assistance clearing the system and the fact that maybe I needs to come back pulling the load back slightly first .
I’ve also had bloods drawn this morning so that may have played a part .
That’s that , rest of the session just took high reps & got an awesome pump .
Wait for results probably tomorrow as they are sooo good at youth revisited & turn around results in 24 hours .
Everything all good hopefully I can jump on a decent cycle at a last … 😂

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