[oscar Young]

DELTS & ARMS
Amazing session this afternoon. Good mood , stars aligned .. and I am approaching slowly my goal of 6pps on Atlantis shoulder press with only just over 10kg to go. This won’t happen next week but will actually take more time as any increments are substantial at this point as I’m close to my ceiling, so patience is a virtue ?

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[oscar Young]

Hello jeniher, personally I would only do one isolation movement & move straight into the shoulder press. That way your shoulders are warm potentiated & ready to press , as opposed to doing 2 isolation movements which might then limit your load exposure once you get on the shoulder press.
So an ideal session for me would look like :
1. Crucifix laterals
2. Shoulder press
3. Chest incline press
4. Pec dec
5.cable laterals
6.Tricep pushdowns
7. Rear delts

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[oscar Young]

REST DAY
I have had a good day . Work for a couple of hours this morning, a very much overdue treatment after to keep me fresh to push on .
As I am in a cruise phase , I am even paying extra attention to recovery. Making sure I am doing everything that I can to maximise it.
On that note it’s 8:45 so I will retire to bed , read a bit and aim to be asleep at 9:30 sharp .
Delts and arms tomorrow. The battle to get to 6pps on the Atlantis press continues:)

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[oscar Young]

@youngoscar thank you for the feedback.

Reason I added in more rows was so I could improve thickness, do you think I could possibly add one extra row to what you suggested?

Yes of course , or instead of splitting hams and quads you could just do a full leg day and add a posterior or density day where you’d pull from the floor, do an upper back & lat movement and finish the session with a top up on legs ?[/quote]

That does sounds a lot better!

Do you think I can make good leg progress if I was to keep one full leg day then add in the posterior or density day with a top up on legs?

My legs are way behind from the rest of my body and definitely need bringing up along with my chest. [/quote]
Yes as you would be training legs twice in a week. One full on session and one top up with quads and hamstrings too

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[oscar Young]

QUADS
High reps today and my quads are toast after .. I steered away from my Normal rep range and veered towards 25 rep set for the first set, 15 rep for the second & 12 for the third … my quads were pumped they were hurting . Even leg extensions stayed high rep … knees feel good after which is a good sign ? for now . Don’t be shy to pull away from heavy sets when joints start niggling …. Listen to the body and respond appropriately. Then after a little while you’ll be ready to push heavy again. And this high rep sets ain’t easy anyway… ?Tomorrow we rest .

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[oscar Young]

@youngoscar thank you for the feedback.

Reason I added in more rows was so I could improve thickness, do you think I could possibly add one extra row to what you suggested?

Yes of course , or instead of splitting hams and quads you could just do a full leg day and add a posterior or density day where you’d pull from the floor, do an upper back & lat movement and finish the session with a top up on legs ?

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[oscar Young]

For a more balanced pull day i would go :
Single arm lat pulldown (lat)
T bar
Seated row variation (lat)
Wide grip lat pulldown
Rear delt fly
Biceps

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[oscar Young]

REST DAY
Not done much today , admin , laundry , cleaning and slothing. In bed now as it’s a big leg day tomorrow 🙂

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[oscar Young]

I haven’t done CrossFit , never mind mixing it with bodybuilding… what would your goal be ? Or is this just something you would like to try ?

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[oscar Young]

Thank you – adding the pics (did this work??)

There’s no pictures buddy , as I can’t see them . In terms of movements you have the pec dec rear delt raise , you have the wide grip D handle cable row , you have the bilateral cable rear delt raise , prone chest supported dumbell rear delt row .

But all these are just tools , and ultimately it’ll boil down to execution, frequency & ultimately how lean you get .

[/quote]
No I can’t see any pics but the question you are asking is how to make the rear delts bigger .. (round) Hence my answer:)

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[oscar Young]

There’s no pictures buddy , as I can’t see them . In terms of movements you have the pec dec rear delt raise , you have the wide grip D handle cable row , you have the bilateral cable rear delt raise , prone chest supported dumbell rear delt row .
But all these are just tools , and ultimately it’ll boil down to execution, frequency & ultimately how lean you get .

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[oscar Young]

CHEST & BACK
Top session , even though tough , I look forward to this session. Because it’s a change of environment going to flex and tone, using different kit and bring in different atmosphere.

I took the chest press in the right order of top set first then back off , but even though I I managed to progress , I am still better on a second set . So i shall revert back to doing the back off set first then the top after . I am simply warmer and neurally I feel I’m
In a better position to handle heavier load .

Pull went superb. Rest day tomorrow 🙂

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[oscar Young]

REST DAY
Nice easy day today .. not much to report if I am honest. Just the normal , Work & chill .. 🙂

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[oscar Young]

Help with what exercises to change in block 2?

Incline smith press / dumbbell Or machine

Smith shoulder press/ dumbbell or machine

Narrow grip bb/ weighted Dips

Pec dec/cable flies

Pushdown/dual rope tricep extension

Skullcrushers/ rope over head extension

Cable/machine

CS DB laterals

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[oscar Young]

HAMS & GLUTES
After a rest day yesterday, I had a ham session this afternoon which did not go to plan at all.
Since I trained quads I’ve not only still felt DOMS in my quads but the right knee has felt a bit iffy .
The deadlift was way harder than normal abs didn’t move well. I was under significantly . The SLDL followed suit too .
I will discuss this with Jordan this weekend and see the next course of action.
I’ve got a few options so it’s a case of buddy picking which one.
All these are good challenges based on being strong . So having jordan in my corner is priceless as he is strong and has had to manoeuvre through these sorts of challenges.

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