oscar Young
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Overhead tricep extension
Skull crushers
Close grip bench
Tricep dipstb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Hello team ,
Didn’t update this section yesterday as I was travelling out to Africa . Spent today here and went for a boat ride on the lake . Looking to use the next few days to try relax before I get back next week .tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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One of the reason you’ve stalled that I can see straight away is your volume is super high for the frequency you are training at . I’d drop the volume just a touch to start with . Secondly I’d run two different rotations A and B to ensure a longer progressive runway . I’d also vary my rep ranges a bit more as opposed to doing everything on the 6-8 rep range
I’d run something like :
Upper:
•incline press variation X 2
• flat chest press variation x 1-2
• tricep compound x 1
•Transverse row 2
•pec dec x 2
•Lateral raise 2 sets
• Seated tricep pushdown (cable) 2 sets
•Over head extension 2 setsLower:
•preacher curl x 4
• Hamstring curl (laying or seated) 2 sets 6-8 reps
•Leg extension 2 sets 6-8 reps
• Hack squat or hip press, 2 sets 6-8 reps
•leg press x 1
• Leg extension 2 sets 6-8 reps
•Standing calf raises 2 sets 8-10 reps
• Ab machine 1 set 8-12 repsThen I’d pick the similar movements but different machines for rotation B
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How did you get on with upper lower ? Did you make progress ?
What are your weak body parts ? Or do you just need muscle all over ? These questions will help give a direction for how to get the best of your split .tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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PUSH
Push session this afternoon… decent session but nothing to scream off the top of the roof for . My fitness has taken a hit after the chest infection I keep wondering if I had covid .. as those are always the effects .. but a just a case of giving things time
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In this case , option 1 sounds like the best option all circumstances considered
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PULL
We started the week strong on this end with a pull session. My numbers still ain’t back to what I left them at pre getting ill , but slowly and surely creeping up . That’s progress and we will take that .tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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I would do upper/lower mate .. 2 hours is enough as volume is low .
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Another rest day occupied with full day of teaching at the internship which I really enjoyed teaching
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Hello team , so rest day yesterday. Very busy work flow then teaching all day at the internship that we are currently running .
This morning I was up early to be able to get my training session in before I trained 2 clients and taught all day again . Absolutely goosed .
Back on it tomorrow but only half day ..
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I like the sound of starting with laterals for sure .. personally I’d opt to do maybe 3 sets at the start 12-15 ish reps then use a different piece of kit to hit them again at the end . Your front delts will get hit on the press and I’d train majority of my rear delts during pull to give me volume to play with in these push sessions but also go into pressing after one movement as opposed to two movements.
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LEGS
First decent leg set I’ve had in a bit as last week was just dipping my feet in the water really as I was coming back from chest infection . This week I upped the ante a bit , but doing a touch more . I still left a rep in the tank like . Happy with a 5 plate pendulum . I’d left at 6 plates but that’s not goin to take long to get backtb-jp.com/collections/clothing - The most anabolic clothing ever! |
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This sounds like a good plan Matteo . It’s the best way to go about it as you only got 5 days at your disposal.
Give it a go and see if you can meet the recovery demands. If not come back and we can work something else outtb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Rest day here today .. just the usual .. not much to report .. just work and steps ..
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Or took a deload for 10 months ?
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