[oscar Young]

Also you might want to track your steps & adjust to add to the current output if you are not that doing that yet … 🙂

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[oscar Young]

On push A I’d have the smith on a low incline as the hammer press incline is similar to the angle of high incline smith .
The rest seems ok to me … you could maybe do upper back work before the deadlift, but that’s me being picky 🙂

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[oscar Young]

Leg session completed this afternoon…. Made my debut on Seated leg press to start and it felt very good .. got the feeling of pumped quads and less on the knees so happy days .
The rest of the stuff was all good ..
rest day tomorrow & I cannot wait to have a lie in.

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[oscar Young]

Helloo Oscar … what protocol cycle you use usually off season for mass ?? And what pre contest ??

This year majority of the cycle has been , test & primo to be honest , whilst dieting , added masterone & equipoise.
At the moment it’s just test & primo .

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[oscar Young]

Day off training for me today . Scheduled for a treatment but osteopath cancelled before as was ill… really threw me as I needed it massively before tomorrow session as my knees are feeling it
But let’s see how we wake up first and we’ll have a plan of action then . 🙂

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[oscar Young]

I would run this as

•Deadlifts x 2

•cable row x 2 (lat focus)

•chest supported DB row x 2 (upper back focus)

•unilateral pull down variation 1 -2 x 15(lat focus)

•cable bicep curl 2×12

Thank you for this Oscar! And the second pull day would you recommend it be more lat focused? [/quote]
This rotation is currently balanced between upper back and lats , so unless your lats are lagging massively then I’d just ran the second rotation evenly giving equal attention to the upper back and lats and bring everything up at the same pace 🙂

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[oscar Young]

I would run this as
•Deadlifts x 2
•cable row x 2 (lat focus)
•chest supported DB row x 2 (upper back focus)
•unilateral pull down variation 1 -2 x 15(lat focus)
•cable bicep curl 2×12

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[oscar Young]

Hey jj what’s the question here buddy? Would you like to introduce deadlifts here ?
This current structure could probably be improved too I think ?

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[oscar Young]

What a crap workout today. I do not know what went wrong but I was amped up and ready for the session, even had a pre nap before .
But as soon as I did the first lift , everything went downhill.
I swapped my pre so that’s the only change , but there could be a multitude of reasons even being that I might have maxed my lifts as I’ve had a good run but hey , I could be here making excuses all day.
Go bed , and live to fight another day. We will give this rotation one more run . If things hit the wall again it’ll be time to swap lifts 🙂
A firm reminder progress is never linear .
Goodnight my people .

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[oscar Young]

Hello yanni, yes as Jordan alluded SLDL’s for more mascularity…& I’d do them as the first movement. The only time I’d do them as a second movement is if I had a single arm
Lat focused pull down prior . As that’s not as taxing .

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[oscar Young]

I personally would run:

PUSH A (chest focused)

PULL A (equal lat & upper back attention)

REST

LEGS (everything equally or as per lagging )

REST

PUSH B (DELT & TRI FOCUSED)

PULL B (equal lat & upper back attention)

REST

Is a 1x leg frequency enough for even growth with upper body? Thank you for the reply [/quote]
It’s once every 5 days , yes if you hit them hard enough and with ample volume it should be enough for them to grow . Hence the rest day either side . One to prepare you after two days training & the other rest day for you to recover from legs before going push/pull for two days on the trot again.

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[oscar Young]

I personally would run:

PUSH A (chest focused)
PULL A (equal lat & upper back attention)

REST

LEGS (everything equally or as per lagging )

REST

PUSH B (DELT & TRI FOCUSED)
PULL B (equal lat & upper back attention)

REST

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[oscar Young]

Very good day today … I wanted to share a conversation I had with a client in regards to discipline.
My thought process is discipline is a result of having a vision . Anyone without a clear vision lives a loose life . As opposed to someone with a vision who lives a very narrow life . Disciplined people therefore live very narrowly , because discipline simplifies life by controlling your choices .
A wise man once said , Once you know where you are going , you automatically know what roads won’t take you there.
If you know what to do, you also automatically know what to not do.. but this last one is a bit complicated because we are all guilty of knowing better but not necessarily doing better . 😉

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[oscar Young]

Personally I’d maybe use a pec Dec , but very light weight to still warm up and get some blood to the chest . Because at the end of the day , how you prepare for a lift will ultimately dictate how you perform on the lift . So warm up and mobility drills become very important here

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[oscar Young]

Good day today at 2bros watching and supporting my friend competing in the mens physique class. He won ?
Most of the day has been spent driving whilst I’ve been doing admin.
Tasks set for tomorrow and we are ready to attack the week ahead.

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