[oscar Young]

Day off today … cardio to start the day .. then it’s been busy on the work side of things.
Managed to squeeze 30 minute nap mid afternoon.. so that’s always a win.
Everything done, bang on time , meals in , we will be calling into bed early .. big push day awaits tomorrow:)

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[oscar Young]

LEG DAY
12 hours sleep so was super fresh today . That only means one thing. PB’s all round… feel fucked again ..lol
But in bed super early so that way I stay on top of sleep .
Things are generally moving well , considering we are in a cruise phase. 🙂

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[oscar Young]

After a day off yesterday, we resumed with a push session today . Came to visit friends in derby so hit the session at shreds gym . Volume was perfect and pace was good too.

Pump was ridiculous as well.

X 2 lying lateral cuffed

X 2 Atlantis shoulder press

X 2 seated nautilus chest press

X 1 seated tricep dip

X 2 pec Dec

X 1 standing cable lateral

X 2 tricep ext

X 1 unilateral overhead ext

Everything felt so good ?

Sup oscar! Whats rep ranges do you use in your top sets and back off sets?

Its the same for big and samall muscles like back and bic? [/quote]

Top sets anywhere between 5-9

Back off sets vary but I’ll say between 10-20

On the isolation work I got sets between 8-30 rep range . [/quote]

I got! You do top and back off for everything? Or just compounds?[/quote]

Just compounds …. And sometimes I’ll take two sets in the 8-12 rep range depending on the goal .. I’m not closed off to top set and back off set. Everything is in context to the desired outcome ?[/quote]

Thanks bro! I would also like to ask a tip to structure 3 sets in an exercise? 2 top sets and 1 backoff or 1 top set and 2 backoff, I always stay in this question and wanted to know what your favorite form is in this case?[/quote]
It depends, then again … you could just simply do
Set 1: 6-10
Set 2: 10-15
Set 3 : 20-25
On legs my favourite is
Set 1:10-12
Set 2:6-9
Set 3:20-25
That way the knee is warm by the time you do the working set .

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[oscar Young]

After a day off yesterday, we resumed with a push session today . Came to visit friends in derby so hit the session at shreds gym . Volume was perfect and pace was good too.

Pump was ridiculous as well.

X 2 lying lateral cuffed

X 2 Atlantis shoulder press

X 2 seated nautilus chest press

X 1 seated tricep dip

X 2 pec Dec

X 1 standing cable lateral

X 2 tricep ext

X 1 unilateral overhead ext

Everything felt so good ?

Sup oscar! Whats rep ranges do you use in your top sets and back off sets?

Its the same for big and samall muscles like back and bic? [/quote]

Top sets anywhere between 5-9

Back off sets vary but I’ll say between 10-20

On the isolation work I got sets between 8-30 rep range . [/quote]

I got! You do top and back off for everything? Or just compounds?[/quote]
Just compounds …. And sometimes I’ll take two sets in the 8-12 rep range depending on the goal .. I’m not closed off to top set and back off set. Everything is in context to the desired outcome 🙂

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[oscar Young]

After a day off yesterday, we resumed with a push session today . Came to visit friends in derby so hit the session at shreds gym . Volume was perfect and pace was good too.

Pump was ridiculous as well.

X 2 lying lateral cuffed

X 2 Atlantis shoulder press

X 2 seated nautilus chest press

X 1 seated tricep dip

X 2 pec Dec

X 1 standing cable lateral

X 2 tricep ext

X 1 unilateral overhead ext

Everything felt so good ?

Sup oscar! Whats rep ranges do you use in your top sets and back off sets?

Its the same for big and samall muscles like back and bic? [/quote]
Top sets anywhere between 5-9
Back off sets vary but I’ll say between 10-20
On the isolation work I got sets between 8-30 rep range .

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[oscar Young]

Day off today , so cardio , check in abs a bit of work this morning.
Spent the rest of the day chilling, then went for a walk & catch up with my mates. Legs tomorrow 🙂

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[oscar Young]

I’d be getting a
Atlantis pendulum squat
Atlantis seated leg curl is cheaper than prime
Prime adductor is the best in the market so I’d get that
Nautilus seated chest press
Nautilus pull down

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[oscar Young]

Successful PULL session this afternoon.. deadlifts up a rep and execution cleaned up a bit .. good day in the office. Everyday we feeling better in terms of fatigue and I am happy we are still progressing regardless:)

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[oscar Young]

Hey Oscar,

What’s your current diet like atm?

Thanks

Triv

DIET
Meal 1 :
220 salmon ,120 hake
80g baby rice , 15g seeds
100g strawberries

Meal 2
300g mince
15g seeds
80g jasmine rice

Meal 3 pre wo
100g baby rice
60g whey
200g strawberries

Meal 4 pwo
2 packs of hake
130g jasmine rice
15g Seeds
100g strawberries

Meal 5
300g mince
90g jasmine rice
15g seeds

Meal 6
500g yoghurt
100g granola
200g strawberries

•rest day DIET
Meal 1 :
220 salmon ,120 hake
70g baby rice , 15g seeds
100g strawberries

Meal 2
300g mince
15g seeds
80g jasmine rice
100g strawberries

Meal 3
2 packs haddock
80g jasmine rice
100g strawberries

Meal 4
2 packs of hake
80g jasmine rice
15g Seeds

Meal 5
300g mince
80g jasmine rice
15g seeds

Meal 6 (pre bed)
500g yoghurt
80g granola
200g strawberries

•CYCLE
0.25ml test e – Monday / Thursday
0.75ml primo – Monday / Thursday
Gh – 0.2ml a day

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[oscar Young]

Day off yesterday & no action at all it was push day at the office today.
I have had good sessions till now. ‘Good’ being relative .
This afternoon I had a perfect session. Stars aligned . Felt good physically and mentally. The progressions on some lifts were almost not real.
Now I could also say maybe fatigue is dropping as the days go by. But we do not worry about that and take the progressions. .
Early bed tonight as conventional dead’s await tomorrow

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[oscar Young]

It depends on the goal as per. The conventional dead will require knee bend which as a result will bias quads as there’s a leg drive .
The RDL emphasis is a hip hinge Main movers here are the hip masculature (hams glutes adductors ) . The primary mover here being the glutes , followed by hamstrings & then adductors. Secondarily erectors are loaded as the load pulls you into spinal flexion or extensors are actively contracted at the same time.
So based on what your goal is then you’d apply each to suit .
Personally I’d RDL first , squeeze it for all it’s got & when I hit a ceiling , I’d move into a conventional deadlift as the extra leg drive would be an added advantage Strentgh wise .
Leaving you to run a RDL in one lower rotation and something like a bent over row on the upper rotation.

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[oscar Young]

Leg day very happy with today’s session. Everything felt better than the last rotation which is a sign that not only I’m dropping fatigue but also gaining mental clarity .. not pushing things as off yet and it’s a case of dipping toes in the water to see where we at then we adjust volume accordingly and in line with bio feedback.
Tomorrow we rest again before we go again Thursday on push 🙂

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[oscar Young]

I’d rather vary movements that mirror each other in my opinion. Gives you different planes to hit the muscle . Gives your joints a break from other pieces of kit & also allows you to progressively overload for a longer period

Thanks Oscar, I appreciate your response. In regards to how I would go about implementing this, would you advise just picking certain movements for the given rep range and sticking with and progressing them from session to session (take for example: Low Incline Smith 6-10, Incline Plate Loaded Machine Chest Press 6-10, Low Incline Dumbbell Press 15-20, Flat Dumbbell Press 15-20; sticking with just the given rep range for each) or would you advise otherwise? Cheers in advance, will 100% look to vary my exercise selection in future for the reasons you provided.[/quote]
Yes I would … and when you hit your strength ceiling maybe it’s worth shuffling the movements and the rep ranges so the ones that were high rep go low and so forth.

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[oscar Young]

Day off today.. cardio first thing as usual , steps completed.
Admin , food shop , cooking & napping .. I feel better daily but still a good chunk of fatigue to drop before I’m absolutely buzzing off my feet . It’s one day at a time at the moment tho 🙂

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[oscar Young]

I’d rather vary movements that mirror each other in my opinion. Gives you different planes to hit the muscle . Gives your joints a break from other pieces of kit & also allows you to progressively overload for a longer period

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.