[oscar Young]

HAMS & GLUTES
Tricky session given my injury, but we worked around it omitting pulls from the floor. I made up for that by doing upper back work & one set of lats .. rest of the session was kept normal.. feel a bit battered today so will keep an eye out over the next few days ..

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[oscar Young]

Hello kostas, this is me guessing you are probably initiating that movement with your bicep hence the irritation. The load is probably heavy for a unilateral variation & hence the bicep tends to pull first .
So ultimately an execution issue. My guess is if you drop the load and emphasise on initiating from the lat and driving your upper arm down (elbow to hip) the bicep won’t be irritated.
Unless you irritated your bicep somewhere else , please try this and let me know .
Also in the video section please watch one of my pull or back videos , as I always go through execution tips for a unilateral row.
Alternatively please video and send me your set next time you do the set . 🙂

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[oscar Young]

DELTS & TRICEPS
Lovely session this afternoon.. was not sure if I’d be able to press with the current discomfort around my rib age….as just sneezing on its own hurts .. but I managed to get through them whole session.
A PB on the shoulder press too , we are now at 230kg ….7 plates is on the horizon , mostly considering I am on the lowest dose and the longest cruise ..
exciting times 🙂

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[oscar Young]

Two options here if chest is your strong point but you want to improve your strength.

1) You could do 2 sets of flies which would challenge the pec in the short range & act as a movement that will potentiate the pec & surrounding musculature get it ready for the pressing .

2 ) You could just mobilise, warm up well and attack your main compound lift first when you are fresh .

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[oscar Young]

REST DAY
Not much to report today ..work , work … had a 6 Mouth check up appointment at the hospital, went well .
But my niggle is still alive …let’s see what Tomorrow brings ..:)

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[oscar Young]

Did you get bloods back Oscar ?

I did yes …they were good but the HDL was out of range so we dropped the cruise dose further & we are cruising a further 4 weeks then do bloods again….this will be the longest cruise on the least amount of assistance. Jordan screen shot that check in and posted it on here .. under the heading TRANSPARENCY. Go read it and bring yourself up to date . 🙂

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[oscar Young]

Negative!!! The back leg is out of the equation hence being elevated.
Front foot is where it’s at ! You’ll need to brace well too so that you don’t feel the need to want bro bring your rear foot into the action

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[oscar Young]

Hello Rhys , just dropped in to check in on you . Glad you are back logging on here …it helps with accountability and that ..any help you need please let us know ..great work so far 🙂

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[oscar Young]

Good evening all,
There’s not been an update since Saturday due to site maintenance ?‍?, so here goes:

Had a fabulous sort of density day with kuba on Saturday at frontline fit . Big numbers hit & generally pushed each other massively & it was a cracking session in the end. It was recorded for his you tube so that’ll be worth a watch when it drops next week.

That then left me goosed on Sunday which thankfully was a rest day. So kicked back and did absolutely nothing , except house chores.

Today was quads , session started great and it was my ‘heavy day ‘ as I have 2 weeks where I take a 6-8 repper on the seated leg press , then I pull back and work on high reps for two weeks just due to my knees . Today on that last set I was 2 reps in and felt a sharp pain just under my last rib in my back area..think it’s the QL , but not sure .. it’s quite sore to sit and stand up , so let’s see what tomorrow brings.

Other than that , not much to report…it’ll be early bed & pray this is nothing. ??

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[oscar Young]

Hey bud, what lab are you currently using?

Rhom for test & medtech for primo

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[oscar Young]

What does a quad day look like buddy?

QUADS
•Leg extension x 12-15 , x 8-12 , x 5-8 ( bottom pin loaded for all)

•Seated leg press x 12 x 10 x 8

•Pendulum squat x 15-20

•Rear foot elevated , front foot heel wedged, db split squat x 8 x 12 x 20

•Single leg ext x 12 middle peg, x 12 top peg , x 8 top peg

•Lying , single leg cable raise , cuff on ankle x 20 x 15 x 12

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[oscar Young]

Hey buddy , so are you wanting to know which settings to work on with this particular set up ?

Also which body parts are you referring too as different muscle groups will be stronger and weaker at different points , so there’s no blanket way of accommodating resistance

Hi Oscar thanks for the reply.

I’m looking at back mostly. I’m doing a high pulldown variation 6-9 & 10-12 reps

T-bar row 6-9 & 10-12

Lying barbell row 6-9 & 10-12

Chin 6-9 & 10-12

That’s one rotation and that’s total volume. I’m wondering how I can add say a third set to both t bar and lying row and what would the rep scheme look like and if I could add pauses or anything to get the most out the adding a third set?[/quote]

Could you not potentially add another lay movement with 2 sets ? [/quote]

Yes Ofcourse, fair point! But what would be suggested for a movement? I also do a RDL and have two pulldown and 2 row variations?

Possibly a ‘isolation movement’ like a cable pullover?

[/quote]

Can you please list the full session exactly on here first before we add onto it ?[/quote]

Calves 1 set 8-12 rest pause

Adductors 10-12 & 6-9

Hamstring curl 6-9 & 10-12

RDL 1 set (due to sciatica only one set) – 6-9

High row (Atlantis)- 6-9 (1 count hold at contraction) & 10-12

T bar – 6-9 & 10-12

Lying barbell rows 6-9 & 10-12

Pulldowns 6-9 & 10-12

Moved trap, rear felt and biceps to another day.

All reps are standard form with 3 count negative.[/quote]

We can get away with adding one set of unilateral pulldown 15-20 lat focus…[/quote]

Where would we put this, at the end? [/quote]
I have had a change of mind , I’d put these at the start before the RDL in a 8-12 rep range

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[oscar Young]

Hey buddy , so are you wanting to know which settings to work on with this particular set up ?

Also which body parts are you referring too as different muscle groups will be stronger and weaker at different points , so there’s no blanket way of accommodating resistance

Hi Oscar thanks for the reply.

I’m looking at back mostly. I’m doing a high pulldown variation 6-9 & 10-12 reps

T-bar row 6-9 & 10-12

Lying barbell row 6-9 & 10-12

Chin 6-9 & 10-12

That’s one rotation and that’s total volume. I’m wondering how I can add say a third set to both t bar and lying row and what would the rep scheme look like and if I could add pauses or anything to get the most out the adding a third set?[/quote]

Could you not potentially add another lay movement with 2 sets ? [/quote]

Yes Ofcourse, fair point! But what would be suggested for a movement? I also do a RDL and have two pulldown and 2 row variations?

Possibly a ‘isolation movement’ like a cable pullover?

[/quote]

Can you please list the full session exactly on here first before we add onto it ?[/quote]

Calves 1 set 8-12 rest pause

Adductors 10-12 & 6-9

Hamstring curl 6-9 & 10-12

RDL 1 set (due to sciatica only one set) – 6-9

High row (Atlantis)- 6-9 (1 count hold at contraction) & 10-12

T bar – 6-9 & 10-12

Lying barbell rows 6-9 & 10-12

Pulldowns 6-9 & 10-12

Moved trap, rear felt and biceps to another day.

All reps are standard form with 3 count negative.[/quote]
We can get away with adding one set of unilateral pulldown 15-20 lat focus…

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[oscar Young]

Hey buddy , so are you wanting to know which settings to work on with this particular set up ?

Also which body parts are you referring too as different muscle groups will be stronger and weaker at different points , so there’s no blanket way of accommodating resistance

Hi Oscar thanks for the reply.

I’m looking at back mostly. I’m doing a high pulldown variation 6-9 & 10-12 reps

T-bar row 6-9 & 10-12

Lying barbell row 6-9 & 10-12

Chin 6-9 & 10-12

That’s one rotation and that’s total volume. I’m wondering how I can add say a third set to both t bar and lying row and what would the rep scheme look like and if I could add pauses or anything to get the most out the adding a third set?[/quote]

Could you not potentially add another lay movement with 2 sets ? [/quote]

Yes Ofcourse, fair point! But what would be suggested for a movement? I also do a RDL and have two pulldown and 2 row variations?

Possibly a ‘isolation movement’ like a cable pullover?

[/quote]
Can you please list the full session exactly on here first before we add onto it ?

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[oscar Young]

Hey buddy , so are you wanting to know which settings to work on with this particular set up ?

Also which body parts are you referring too as different muscle groups will be stronger and weaker at different points , so there’s no blanket way of accommodating resistance

Hi Oscar thanks for the reply.

I’m looking at back mostly. I’m doing a high pulldown variation 6-9 & 10-12 reps

T-bar row 6-9 & 10-12

Lying barbell row 6-9 & 10-12

Chin 6-9 & 10-12

That’s one rotation and that’s total volume. I’m wondering how I can add say a third set to both t bar and lying row and what would the rep scheme look like and if I could add pauses or anything to get the most out the adding a third set?[/quote]
Could you not potentially add another lay movement with 2 sets ?

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tb-jp.com/collections/nutrition - highest quality supplements on the market.