oscar Young
Forum Replies Created
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It is important for the reason that you have got a variety of movement patterns that compliment each other .
Because of the frequency as well having two rotations or more means you can continuously progress as opposed to having one rotation which will only take you so far before you got a ceiling in progress .tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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PUSH
Session today was what I’d describe as excellent!
Hit a milestone on the seated nautilus press and pressed 6 plates a side for 5 reps . This is an all time PB as I have run this machine before in 2019 and was very far off that.
So I am very happy.
All other movements significantly up too.
A good day at the office and I can only be grateful to be doing what makes me happy.
I have uploaded a few clips on my instagram
grid of you fancy having a look.
Early bed as barbel bent over rows await tomorrow:)tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Hello joe , just checking in to what looks like an exciting off season under my man Kuba .
I cannot wait to see what you build between both of you.
Very excited for what the future holds for you 🙂tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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REST DAY
Very busy but very productive in work today . I love the feeling of getting home and feeling tired Because I have been doing what I am meant to do . Serve others .
Full of gratitude now I shall take my backside to bed .
Got push tomorrow and with that I have big goals, so the rest is in order .:)tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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I think this is a pretty solid set up , only thing is I’d start with a lying hamstring curl which will challenge the hams in the short range first .
Paused RDL’s will then challenge them in the mid to fully lengthened & then finish with setter hams ..tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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HAMS
love Sunday sessions…they always hit different. I’ve always had the best night sleep of the week, and I’m also so relaxed & in the right headspace.Everything felt very good , all movements progressed too.At this point , the analogy I always use of the mindset I am in , is the one of building a house . You have to be willing to take the time that is necessary to build the foundation .
The work goes down before the building goes up. But this will take discipline, effort and you have to be willing to work monotonously in places people don’t see .
You cannot go around time , and if you do, time will only bring to fruition the reality of what’s underneath . The discipline of doing says there’s no shortcut to excellence.
Early night as usual and tomorrow we rest. Some big goals set for the week ahead . But first fill that gratitude log , for everything that’s happened this week. Even the events or things you might perceive as bad/harsh/painful sometimes can just be gifts in disguise to take you to the next dimension. 🙂
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Jack my man IMO it doesn’t matter . It depends on mobility factors elbow health and all .
I for example can’t tuck my elbows to the side as it irritates them when I extend the weight because the bar is fixed & has no give.
So I flare them elbows out and push down jay cutlur style which still ‘extends the elbow & shortens the tricep as a result.
But for instance If I was using a dual rope , then I’d be able to do a push down with elbows tucked in on the side of my torso .
Hope this helps 🙂tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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QUADS
Check in today , Jordan happy with the look as we creep up north of 108kg . Just edging things slowly. TD adjusted and slightly pushed up.
Quad session was brutal today but numbers up & more importantly every variable standardised.
I also went for an ECG (echocardiogram) test today & the feedback from the cardiologist was very positive.
Manicure and pedicure this evening, now sat watching footy .
A very good day ?tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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*UPDATE
– Weight is up 2.5kg from last week, alot of inflammation and watery look on my frame today…. i have been training really balls to the wall, i want to gauge how much i can handle before doing a deload then a BLAST.
– Diet still the same
– Cycle 200mg’s test
Today was RDL day, i did do what Oscar told me to do and swapped SLDL for RDL, been training the movement and i feel like it was a GREAT adition to my training, my hamstrings are totally FRIED, it really does its job of stretching my posterior chain, still felt a tad of lower back but not much like SLDL.
RDL
(150kg x 6 reps / done until i couldnt take it off the “ground”, used a step to give me more stretch at the end, was CRAZY hard)
(130kg x 8 reps i feel like i could have done more, but fatigue setted in.)
Leg’45
(Another PR with 300kg x 8, failed and got stuck at it, good reps, really clean at start… however last 1 and 2 were really grinded, loved it, my stance on this one is really low with shoulder/ hip width thats for me is quite narrow because i am not really a big bone guy so it feels and looks like closed, but for me allow alot of knee flexion and quad stimulus)
—–
Now for some personal stuff, i mean, these days i’m investing more on my food, Brasil is having some trouble with inflation, GBP is quite expensive for us…. so i’m not sure if i’ll be able to keep up this month, since i already had some cutt offs on my total expenses, sadly, i love the site but its not a good bye i hope, just a see you later! still, lets see what happens.
Hello cesar , glad you felt better with the RDL today . Now I think you are feeling your lower back because perhaps you are not bracing hard . By that I mean breathing through your nose into your stomach whilst pulling your belly button into your spine .
Also are you saying you aren’t able to afford the site ?
Can you DM me on IG & explain further and I will see how I can help ?tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market. -
*UPDATE*
Weight: 82kg
Waist size: 79cm (1cm+)
Abs Calliper: 7.1mm(0.6mm+)
Illiac: 5.0 (1.0mm+)
Quads: 9.0 (2.0mm+)
TRAINING
LPP off BACK/HAM, PUSH B (same old same, wanting to do something more for my needs when hopping on cycle)
Cycle – 200mg cypT
DIET
M1 – 120gr Oats, 45gr Whey, 2 eggs, 1 banana
M2 – 120gr COR, 45gr Whey, 200gr Papaya
M3 – 5 – 200gr Rice, 150gr Chicken, 100gr Papaya
M6 – 80gr Oats, 30gr Whey, 3 eggs
Yesterday’s Training
Single arm lat pull x2
SLDL x2 (personal pr of 160kg x 5, sloppy thats why i’m going back to 140kg and adjusting from there, still tried)
1 hip adduct (RP SET)
SLC 2x
T-Row 2x
Leg’45 2x ( here i got a PR of 280kg x 9 with TEMPO 3/0/1 continuous, first time i could finish a leg press set without locking)
LEG ext 1x (RP SET)
Thats it for now!
Diet is up
Can you not just go back to 150kg or was the form to sloppy to warrant taking 20kg off ?[/quote] Hey Oscar!!! Glad you’re here… man i must tell you, looking at the form it didnt looked bad at all HOWEVER i really didnt feel the intended muscles working, you know, the stretch on hamstrings? i felt alot on lower back and trapezius…. but yeah, i totally agree, tomorrow is the day AGAIN so i’ll do that, 10kg lower and post here the results!! Thanks for following[/quote]
But that is what the SLDL will do cesar . It targets the erectors primarily. That’s why you feel it in your lower back .
If you want to target hams then switch to an RDL & focus on shifting your hips back .[/quote] Omg i never knew that, Oscar! i thought SLDL was the one for Hamstrings!!! i really need to up my training knowledge on all parts of the body, at the actual moment i’m reading alot about quads and adductors…. thanks for the heads up man, thats valuable[/quote]
Not a problem mate . You are in the right place . That’s why we are here to help. If you want to target hamstrings, I’d suggest an RDL and I’d go further to suggest a paused RDL. ?[/quote] Right Oscar, i mean, i want more everything but like i said, legs are my most weak body part, so i think i might benefit more on paused RDL then! i’ll structure it into my workout plan then! any advices appreciated! i should post more of my training here to get these feedbacks, will do more often!!!!![/quote]
Yes swap that SLDL for a paused RDL and you’ll get glutes & hams hard . If in doubt about your form , send me a clip on my DMtb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market. -
*UPDATE*
Weight: 82kg
Waist size: 79cm (1cm+)
Abs Calliper: 7.1mm(0.6mm+)
Illiac: 5.0 (1.0mm+)
Quads: 9.0 (2.0mm+)
TRAINING
LPP off BACK/HAM, PUSH B (same old same, wanting to do something more for my needs when hopping on cycle)
Cycle – 200mg cypT
DIET
M1 – 120gr Oats, 45gr Whey, 2 eggs, 1 banana
M2 – 120gr COR, 45gr Whey, 200gr Papaya
M3 – 5 – 200gr Rice, 150gr Chicken, 100gr Papaya
M6 – 80gr Oats, 30gr Whey, 3 eggs
Yesterday’s Training
Single arm lat pull x2
SLDL x2 (personal pr of 160kg x 5, sloppy thats why i’m going back to 140kg and adjusting from there, still tried)
1 hip adduct (RP SET)
SLC 2x
T-Row 2x
Leg’45 2x ( here i got a PR of 280kg x 9 with TEMPO 3/0/1 continuous, first time i could finish a leg press set without locking)
LEG ext 1x (RP SET)
Thats it for now!
Diet is up
Can you not just go back to 150kg or was the form to sloppy to warrant taking 20kg off ?[/quote] Hey Oscar!!! Glad you’re here… man i must tell you, looking at the form it didnt looked bad at all HOWEVER i really didnt feel the intended muscles working, you know, the stretch on hamstrings? i felt alot on lower back and trapezius…. but yeah, i totally agree, tomorrow is the day AGAIN so i’ll do that, 10kg lower and post here the results!! Thanks for following[/quote]
But that is what the SLDL will do cesar . It targets the erectors primarily. That’s why you feel it in your lower back .
If you want to target hams then switch to an RDL & focus on shifting your hips back .[/quote] Omg i never knew that, Oscar! i thought SLDL was the one for Hamstrings!!! i really need to up my training knowledge on all parts of the body, at the actual moment i’m reading alot about quads and adductors…. thanks for the heads up man, thats valuable[/quote]
Not a problem mate . You are in the right place . That’s why we are here to help. If you want to target hamstrings, I’d suggest an RDL and I’d go further to suggest a paused RDL. 🙂tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market. -
*UPDATE*
Weight: 82kg
Waist size: 79cm (1cm+)
Abs Calliper: 7.1mm(0.6mm+)
Illiac: 5.0 (1.0mm+)
Quads: 9.0 (2.0mm+)
TRAINING
LPP off BACK/HAM, PUSH B (same old same, wanting to do something more for my needs when hopping on cycle)
Cycle – 200mg cypT
DIET
M1 – 120gr Oats, 45gr Whey, 2 eggs, 1 banana
M2 – 120gr COR, 45gr Whey, 200gr Papaya
M3 – 5 – 200gr Rice, 150gr Chicken, 100gr Papaya
M6 – 80gr Oats, 30gr Whey, 3 eggs
Yesterday’s Training
Single arm lat pull x2
SLDL x2 (personal pr of 160kg x 5, sloppy thats why i’m going back to 140kg and adjusting from there, still tried)
1 hip adduct (RP SET)
SLC 2x
T-Row 2x
Leg’45 2x ( here i got a PR of 280kg x 9 with TEMPO 3/0/1 continuous, first time i could finish a leg press set without locking)
LEG ext 1x (RP SET)
Thats it for now!
Diet is up
Can you not just go back to 150kg or was the form to sloppy to warrant taking 20kg off ?[/quote] Hey Oscar!!! Glad you’re here… man i must tell you, looking at the form it didnt looked bad at all HOWEVER i really didnt feel the intended muscles working, you know, the stretch on hamstrings? i felt alot on lower back and trapezius…. but yeah, i totally agree, tomorrow is the day AGAIN so i’ll do that, 10kg lower and post here the results!! Thanks for following[/quote]
But that is what the SLDL will do cesar . It targets the erectors primarily. That’s why you feel it in your lower back .
If you want to target hams then switch to an RDL & focus on shifting your hips back .tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market. -
267, npp weight ! Creep up in e2 feels nice! I have funky dreams and wake up with sex drive there. I knew I was running my e2 low , I was doing it to keep my weight down and it did feel good in that sense but I under estimated how much that was likely contributing to my anxiety and mental hardship of last year . I feel WAY more myself, and I’m in my head much less and just cracking on being me, also , it’s way too fucking cold to run low e2 , my joints couldn’t do it right now , when I make another drug bump , because I am so lean, it will come from npp again !
Legs today, huge huge success! I have healed this adductor so fast , this was the most intense rehab I have done in terms of how hard I pushed daily , in terms of potentially re hurting it , but just walked that line right to keep micro loading it. In the pm work I micro loaded more than the am, then the next day more than the evening before – it’s mental how much you can heal something with this approach ?
Adductor x 16 x 11
Standing gym shop ham curl x 8 x 11
Seated gym shop leg press x 17 x 12
Cybex sissy hack x 6 x 10 x 16
Leg extension x 8 x 12 x 8
Seated ham x 10 x 8
Glute drive x 8 x 7 x 6
Abductor x 11 x 8 x 7
Lying single leg cable raise x 9 x 8 x 7
Db curl x 20 x 12 x 8
Standing calf x 19 x 20
Lying ab crunches rest pause 2 rounds
My weight will likely climb again from just more fullness going back on in sync with the cal increase . I feel good ! I know weight wise I can handle it no problem upto about 280 , so will see if there is a need to go over that. I said I will stay 30 pounds of James, so if he goes 315, I’m going 285 haha
This is music to my ears ?❤️
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market. -
*UPDATE*
Weight: 82kg
Waist size: 79cm (1cm+)
Abs Calliper: 7.1mm(0.6mm+)
Illiac: 5.0 (1.0mm+)
Quads: 9.0 (2.0mm+)
TRAINING
LPP off BACK/HAM, PUSH B (same old same, wanting to do something more for my needs when hopping on cycle)
Cycle – 200mg cypT
DIET
M1 – 120gr Oats, 45gr Whey, 2 eggs, 1 banana
M2 – 120gr COR, 45gr Whey, 200gr Papaya
M3 – 5 – 200gr Rice, 150gr Chicken, 100gr Papaya
M6 – 80gr Oats, 30gr Whey, 3 eggs
Yesterday’s Training
Single arm lat pull x2
SLDL x2 (personal pr of 160kg x 5, sloppy thats why i’m going back to 140kg and adjusting from there, still tried)
1 hip adduct (RP SET)
SLC 2x
T-Row 2x
Leg’45 2x ( here i got a PR of 280kg x 9 with TEMPO 3/0/1 continuous, first time i could finish a leg press set without locking)
LEG ext 1x (RP SET)
Thats it for now!
Diet is up
Can you not just go back to 150kg or was the form to sloppy to warrant taking 20kg off ?
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market. -
Relatively small muscles that act around a simple hinge joint (in this case the elbow joint) for bicep and tricep subsequently need only simple exercises that inevitably don’t take a lot of time to set up for or take away from your energy. – I’d say that you only need one very good bicep movement whereby the upper arm is fixed against a pad or something, and 2 triceps at the most, potentially a dip and a cross body tricep extension.
I don’t think it warrants a whole arm day, I’d rather spread volume out across the rest of the week. I don’t think it’s possible to be “too worn out” to be able to tag on some decent working sets of any of those exercises onto a session personally. And they take maximum maybe 5-8 minutes of working time to do.
I very much second what max says here and I am struggling to add anything to it . 🙂
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.