[oscar Young]

Assuming the first session is delts and tricep focused I’d ran it as below

•Cuffed laterals
•HS shoulder press
•Dips
•cuffed tricep cable crossover extension
•pec dec
•DB lat raises
•long rope tricep extension

Session B (chest focused )
•pec dec
•HS incline press
•HS flat press
•OH press variation
•lying cuffed lat raises
•single Leaning cable lat raise
•tricep press down
•Db/cable over head tricep extension

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[oscar Young]

I haven’t updated some progress here for a while so here goes some from this morning check in.

Weight at 107.4kg/237lbs. This is the best 107 look I have ever had so far. With myself and Jordan very much in agreement.

Food going down very well, and I have had one of the best weeks in training so far & I feel it’s already showing in my physique. Obviously not in muscle but just in fullness and all .

Next week is a big week as I try progress the quad & ham sessions that I did for the first time this week, for the second rotation. That will tell us whether we are carrying junk volume & then we should make adjustments after to suit .

It’ll get interesting from here, I can feel it. My strength continues to climbing nicely & I’ll be at all time Strentgh again very very soon & that means all time new muscle , which I need desperately.

Accuracy then at this point is the priority as it’s all a game of jenga.
Miss a meal & your performance takes a hit, miss a meal and now you are under recovered , neglect sleep & performance suffers , neglect sleep & now you can’t progress .. this goes for hydration, electrolyte balance & stress management. I’ve stuck with foods that are familiar and are easy digestion wise , so that is all good. Majority of my meals being fish .

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[oscar Young]

PULL
First rotation today since we swapped SLDL with a bent over row variation.
It felt great considering I haven’t done it in over a year or so. But the last time I did it , I was able to really get strong on it. So very excited.
Rest of the session went very smooth & every lift was progressed either with load or total work done ..
Very much needed rest day before we embark on quads Sunday .
But first check in tomorrow :).
Very happy as I have been very productive this week..:)

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[oscar Young]

Oscar,

Since decreasing frequency by splitting your leg days, have you made any manipulations to volume on your push and pull sessions?

Excited for the progress,

Brady

My push and pull sessions remain exactly the same volume wise. The only adjustment I have made on pull is replace an SLDL with a bent over row.

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[oscar Young]

I prefer prime plate loaded leg extension as you can load it to bias different ranges

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[oscar Young]

I very much agree gule, mechanical tension is king but whilst that remains one of the principles of Hypertrophy, during the eccentric portion is where most muscle damage occurs . So that cannot be ignored either .
The better question here is what tempo to use on what lift or what portion of the lift.

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[oscar Young]

Yes I would incorporate chest flies and lateral raises in Full body programming

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[oscar Young]

Hello jeniher,
The girls mention some great points here . But like phoebe alludes , there’s no wrong or right way to go here .
You can take isolation movements first and also use them to warm up and potentiate the muscle before preceding to a compound movement.
Or you can just go warm up on the movement you are doing and press .
It depends on feel . How do you feel is the question?

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[oscar Young]

Hello team, very very positive day today . Trained well , Strentgh is climbing nicely. As promised didn’t progress load on the seated nautilus press , instead progressed it by 2 reps which leaves me at 7 reps . So next time a 1.25kg biscuit a side is in the cards .
All presses up & everything felt lovely .
Chiropractor session this evening so really done in but that’ll prepare nicely me for pull tomorrow .
After tomorrow this is the first week I’ll have stringed successfully in training. Madness because my physique already looks different.
Cannot wait to check in on Saturday.
Feeling very positive and very grateful for the people in my corner .
Jordan to be particular, who sorts out all my quagmires ☺️☺️?

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[oscar Young]

Keira touches on a lot here … so not much for me to add … The only thing I would add is maybe move to a full body split . That way if you can only get 3 sessions a week then at least you hit the full body across the week..
This would be ideal if you could train one day on and one day off . I don’t know if that’s possible at the moment?

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[oscar Young]

Rest day today . Relaxed , worked , steps and more relaxing .
Preparing for another 2 days on the trot starting with push tomorrow and pull on Friday ..
I have been visualising my battle with the seated nautilus press , I am at 5.5 plates for 5 reps last rotation, so tomorrow there will be no loads increased but the goal is to bully that 5 to either 7 reps or 6+1 .
Once I get 8 reps then I’ll stick a 1.25kg plate per side and it’ll possibly take me back to 6 reps . Then it’s simple a case of repeating the previous process of bullying it to 7-8 reps and then another biscuit, till I hit 6pps which is very much in sight . And the important bit is at that point that will reflect on my physique as my execution here is standardised with very deep pressing .
At this point though, the secret is not to get greedy . Stick to the plan & be patient.
Remember slowly is the fastest way to get where you want to be . 🙂

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[oscar Young]

Hams,glutes, biceps this afternoon. Was a bit coy walking into this session as my legs were ruined from quads yesterday, but actually ended up being a very productive session.

I know it’s only day 2 but I am really enjoying this new split. Let’s see how the next rotation goes then that should give us enough feedback to be able to make adjustments or not.

Session was

Seated ham x 12 x 10 x 8

Hyper x 15 x 10 x 8

Lying ham x 10 x 8 x 6

Single leg glute Atlantis 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 never looked forward to a day off like tomorrow. ?

Interesting rotation, Oscar! looks like really good for focusing on legs and arms, since you throw some biceps on hams day and there is the push/pull arm work,! anyway! have a good night brother[/quote]
Interesting indeed … that’s the advantage of having Jordan in my corner …If I stay injury free this split will yield good results . For one , my legs will explode … I cannot wait . 🙂

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[oscar Young]

Lately I’ve also fell into the trap of overly worrying what other people think, wanting to push an aesthetic to the extreme & being self conscious aren’t the best. I dont even know why I’ve been really self conscious lately.. might need to have a look into that. Man, I just want to live a life in which I’ve really given it my all. I don’t want to die living a mediocre life. I have been thinking a lot about pursuing love – to find a partner (a connection) & thinking about marriage, a house & children in a few years – I’m 20, young but time ticks & it would be nice experiencing just being a fuckin square I reckon lol. I also want to pursue modeling more as a hobby when I’m more proud of my physique, when I’m old as fuck will definitely flex the pics on the grandchildren or just anyone really lol.

Hello Lenore , I have enjoyed reading your log . My perspective/advice is,If you are living in the past you are going to be depressed cause you are replaying things to yourself that aren’t going to happen again.

If you are living in the future you are going to be anxious because of anticipation of what’s to come or stuff that has not happened.

Being in the present though, that’s when you are genuinely in business, this is where the diamonds ? are . Because here you are in control , you will feel at ease, you will experience Joy . There’s a umbilical cord between joy and the ability to be able to live in the moment. So being present is having your thoughts in the now. Not the past , not the future, but right here

It doesn’t matter what happened to you, In fact the happiest people are the ones who’ve had the most horrible stuff happen to them are some of the happiest people . The people who survived the holocaust, people who have nothing …go to Africa and see . Happiness comes down to your thoughts, to your attitude and to your mindset. And you are in control of your thoughts.

You might not be able to control how you feel but you can always control your thoughts.you may not be in control of how you feel but you are always in control of your thoughts and that will change how you feel.
So how do you be present? It’s literally nothing pre than the skill of having your thoughts in this moment
The narrative is always the same here.The battle ground remains in the mind beloved.

The moment you catch yourself get distracted, The moment you start to worry , the moment you catch yourself drifting into the future, that’s a moment of power . Because you just woke up , caught yourself not being here in the moment. And once in the moment find something to ground yourself or savour in that moment.. so it’s always a matter of constantly checking in with yourself.. it’s never a job that’s complete

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[oscar Young]

Hams,glutes, biceps this afternoon. Was a bit coy walking into this session as my legs were ruined from quads yesterday, but actually ended up being a very productive session.

I know it’s only day 2 but I am really enjoying this new split. Let’s see how the next rotation goes then that should give us enough feedback to be able to make adjustments or not.

Session was

Seated ham x 12 x 10 x 8

Hyper x 15 x 10 x 8

Lying ham x 10 x 8 x 6

Single leg glute Atlantis 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 never looked forward to a day off like tomorrow. 🙂

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[oscar Young]

Leg session today was something else . First because I’ve never trained quads on their own and nothing else in a session . Second because of this the volume was a touch high.. the pump was that ridiculous it was painful.
Lol ?
But I enjoyed it .
Session was

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

•Smith squat x 12 x 10 x 8

•Rear foot elevated , front foot heel wedged, db split squat 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

Off to bed as I am toasted … hams tomorrow:)

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