[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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[oscar Young]

Hey Oscar what’s your ham/glute & density day looking like? How’s recovery between these sessions?

HAMS & GLUTES
Seated ham x 12 x 10 x 8
SLDL x 1
Conventional deads x 1
Lying ham x 10 x 8 x 6
Single leg glute cable kickback x 15 x 12 x 10
Adductor x 20 x 15 x 10
Bicep curl x 12 x 10 x 8
Calf raise x 12 x 10 x 8
Seated calf x 10 x 8

I have not pulled from the floor the last 3 weeks as I’ve had issues with my hip then now my oblique . I will probably go back to 1 sets of RDL once back fighting fit.
These are on set days , every Thursday so recovery is good 👍🏿

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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 . 🙂

Thanks a lot Oscar! Probably the weight was too heavy for me which caused an execution problem indeed. Second set I lowered the weight and the execution was a lot better but I will gauge next time since bicep was feeling weird from the 1st set. So if execution is on point, you don’t see any issue putting a singe arm row first, at least for my case?

[/quote]
Not at all, I prefer unilateral stuff to train the lat . At that point in the session you are fresh and should be able to then manage to load the movement a bit , execution scoundrel also be on point as you are fresh too . But if you pick the wrong load in terms of over shooting then it’s easy to get everything wrong and end up with irritations as you have.
So pick the right load & be patient. 🙂

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[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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