[oscar Young]

REST DAY
Very relaxed day today . Just happens most of my clients are away so minimal work this morning.
Then a lot of catch up to do in the house, cook, admin and that .
Not much to report.
Hams tomorrow:)

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[oscar Young]

DELTS & ARMS
Fantastic first session, went down a treat. Everything felt very good & this is a session I am looking forward to as I really need to bring up my arms massively.
M

DELTS AND ARMS
1. Prime lateral machine
Set 1 – 8 -12
Set 2 – 6-10
Set 3 – 12-15

2. Atlantis shoulder press
Set 1 – 5-9
Set 2 – 10-12

3. Seated cable tricep crossover extension
Set 1 – 8-12
Set 2 – 12 – 15

4. JM press (Smith)
Set 1 – 5-9
Set 2 – 10-12

5a . Single arm prime preacher curl 2 x 8-12

b . Single arm prime tricep extension 2 x 8-12

6a. Cable rope hammer curls 2 x 12-15

b . Seated overhead tricep extension 2 x 12-15

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[oscar Young]

REST DAY
So very productive day in work today . Very productive afternoon too. And found a window to nap too ..
Put together delt & arms program that I plan to do tomorrow in the start of the new split. Very exited as we keep refining the training to our needs and prioritise what needs what attention & what needs a lesser percentage of attention.
I shall update you on tomorrow Session. 😉

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[oscar Young]

I am with Adam here , tape measure ? for me. Find an angle that will challenge you safely. Not an easy angle (flat on the floor) to stack but not challenge your quads.
So you have to be pragmatic, safe & hard , not safe & easy .

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[oscar Young]

Hello guys so check in yesterday went well . On assessment we agree that arms need bringing up as they don’t match torso thickness .
So separate arm day needed to give the arms the sort of attention needed to this and bring them up.
So split has been adjusted to
Quads
Rest
Delts and arms
Rest
Hams
Rest
Chest / back

This should be interesting:)
Hamstrings

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[oscar Young]

Felix I’d split my push variations into two .
I would hit shoulders in both rotations to a degree , only difference would be one of the rotations would be shoulder & tricep dominant.

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[oscar Young]

GLUTES & HAMS
Devolume session .Two sets on everything this afternoon as I usually take 3 sets. Nothing to shout about off the top of the roof though .
Having my last meal , get my pins in and go to bed .
I have felt tired this week, and when you fatigue builds up , it’s very easy to slide into negative attitude.

I tend check in a lot with my feelings/emotions and put them on the table . You can’t take it off the table till you put it on the table . That’s part of how emotions can make sense .

Emotions will signal to you something is wrong but they won’t tell you why, because emotions are often hazy .

In the end I came to the conclusion that I am tired as a result of doing what I love .
I am lucky to do what I love and make a living off it.
I am lucky to have this platform to be able to speak to thousands of people .
I cannot find a way to complain because I know how blessed I am.
And just like that , the script was flipped & I am going to bed full of gratitude.
I am looking forward to tomorrow and the weekend. Life is good. ?

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[oscar Young]

QUADS

Devolume session done on quads . All went well . Simple goal , drop as much fatigue as possible whilst keeping my fingers in the pie.

We ham/glutes tomorrow:)

Fingers always in the pie ? [/quote]
??? you know this pheeeebs , hope you are keeping well x

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[oscar Young]

QUADS
Devolume session done on quads . All went well . Simple goal , drop as much fatigue as possible whilst keeping my fingers in the pie.
We ham/glutes tomorrow:)

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[oscar Young]

Only thing i sound change here is I’d stick all the push compounds before the pull compounds as otherwise any push movements after a pull compound will tend to suffer .
So for instance on upper 1 I’d have it run as follows:

Incline press
Close grip bench
Deadlifts
Chins
Side laterals
Tricep isolation

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[oscar Young]

REST
Much needed rest day today , a bit of work in the a.m then I had to have a nap just to catch up with the sleep .
Everything running on programme , so I’m typing this in bed at 9:15. Early bed on the cards.
Devolume quad session tomorrow . :)!

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[oscar Young]

I have already had it diagnosed 3-6 weeks hopefully, she’s said also I can train as long as I can’t feel it, push and legs is still fine

Ok then it’s time to replace movements that aggravate the niggle . We can help you do that

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[oscar Young]

I would go seek help from a professional to asses what the problem is first & look at fixing that first .
Only after that would I look at alternative movements that don’t aggravate it .

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[oscar Young]

Job is going good as well, so really happy with that.

It is the first week after training, so for now I am happy.

Working as a case handler, no calls just cases which I am over the moon with.

I hated working at the bank and dreaded waking up to go to work which caused me real issues mentally

Glad you found a job that you are passionate about and enjoy . It’s awful when you are stuck in a job you do not enjoy.

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[oscar Young]

PULL
devolume pull session done. It felt like a relief just having one set to do.. we shall run this for a full rotation and hopefully drop all fatigue by beginning to mid next week.
But for now a day at a time. 🙂

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