[oscar Young]

LEG DAY
Interrupted sleep last night , restless for reasons that are unclear. I had this in my mind all morning. And with a leg session awaiting I had no time to dither about. 3 scoops of PREPARE down the hatch , ( a third scoop to kill the self doubt hanging over my head all morning ) 2 sets of adductor out of the way I had 3 hard sets on pendulum .
Set 1: 3 sec pause at the bottom took 85kg . A jump of 1.75kg
Set 2 : 90kg for 8 . A 5kg jump and matched t reps
Set 3:90kg for 9, A 5kg jump and matched reps.
These are jumps o would not have taken on a normal day but I follow instincts massively abs today they demanded pressure , I perform well under because with that I’d have to deliver .
Conclusion, absolutely phenomenal session & I damn deserve that rest day tomorrow

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

[oscar Young]

CHEST & BICEPS
Cracker of a session…in a groove now and slowly pushing that Atlantis press up . I want 6pps on it as a second movement. Currently on 5pps + 5kg a side for 7 reps.
The battle continues. 🙂
Rest of the session was smooth ☺️

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

[oscar Young]

How many hours before do you eat pre-workout meals before workout?

What is the term(hours) between pre-workout and post-workout meals?

Pre workout meal 60-90 minutes before the session. Post workout meal , 30-50 minutes after the session

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

[oscar Young]

Or a leg press on rotation 2 to as your compound & have the smith squat with a wedge as your second movement with a different rep range to rotation 1?

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

[oscar Young]

REST DAY
A good day , used for a bit of admin , a bit of a walk & catch up with a friend. Also used to prepare for tomorrow’s push sessions, through target setting & visualisation.
The work on blind spots is always ongoing. When you think you’ve sorted one another arises..
Just like a driving , you always have to be alert for blind spots. 🙂

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

[oscar Young]

So you are right in that you’ll have heavy upper/light lower and vice versa abs in each rotation you can vary the movements so
Rotation 1: incline smith
Rotation 2: flat machine
Rotation 3: seated chest press

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

[oscar Young]

I agree with Jimmy about taking the shoulder press out of push 1 & I’d start with a lateral
Then on push 2 I’d start with 2 sets of perfect sets of pec Dec before pressing movements.

And do these 2 sets of pec instead of that one lateral exercise (2 sets) which is at start of Push 2? Or still get 4 sets for lateral at this rotation? [/quote]
Replace the lateral raise with 2 sets of pec Dec

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

[oscar Young]

PULL
A1 session earlier this morning, everything is moving well , it’s just a case of standardising each session & pushing forward in all aspects .
One thing I noticed today with my training partner was the lack of attention on machine set up .
Coming after me and just sitting on a machine and performing a set.
This is another big reason most people don’t make the progress they should be making on the gym floor. Not only do they not set the machines to fit their body shape and bio mechanics, they also don’t track it so as to standardise it from one session to the next.
Mostly on back movements a seat set lower than it should would now mean you are more likely to use scapula rotation which is needed when targeting upper back maybe when your goal was to hit the lats which require a higher seat setting and a slight hunch over. This will mean your back is protracted and scapula isn’t moving allowing you to hit the lats very well. The higher seat setting will also mean your elbow path is very well aligned to bias lats.
People over look the little things and pay attention to the big things not knowing the devil is in the detail , not knowing majority of successful people do the small things with attention to detail . Food for thought my people . Off to bed . Day off 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 agree with Jimmy about taking the shoulder press out of push 1 & I’d start with a lateral
Then on push 2 I’d start with 2 sets of perfect sets of pec Dec before pressing movements.

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

[oscar Young]

I’m with hilly here , I’d take an inch. Skin is thin & shoulders are fairly lean body part

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

[oscar Young]

A good day of rest yesterday, now this week my sleeps not been tbt best for one reason or the other . Nothing to worry about at first but after a few days disruption it accumulates and almost builds into jet lag.
So yesterday I run everything as normal then in the evening focused a bit more on my bedtime routine making sure I had a shower not too soon before bed not too late, did 2 halcyon about 4 hours before bed then took another 2 tablets just before bed.
Changed bedding and was in bed by 8:00pm.
Did a solid 11 hours in bed but was asleep for 9 so it’s all good.
Felt fresh in today’s session… last rotation I bombed my top set on the shoulder press abs got one rep less , today I put on 2.5kg & went for it ! A trick I learnt from Corinne & went for it and got 9 reps . Pressure will always get the best out of you , so the addition of 1.25kg per side did matter. I managed to beat abs surpass last time in load and reps with standard execution.
After that the tone was set & it was a case of riding the momentum as the session went on. 🙂

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

[oscar Young]

The only reason I can think of and this is a wild guess is you aren’t depressing or tucking your traps underneath to elevate your ribcage during pressing.
Are you mobilising or warm before the session?

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

[oscar Young]

Ideally you’d wait because that’s the hack squat you got numbers on. But say if it was make or break, you could ask the person to jump in with him in between his sets.
If that’s not possible then I’d be looking at using the other one .

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
Awesome session today . I went to visit one of my friends who’s planning to open a new facility.
He’s got predator pendulum, you can adjust the angle ? of the foot plate and move it back and forth too. After playing with it for a few warm up sets I found a sweet spot that allowed the lowest feet placement which meant max knee flexion and as a result max quad emphasis.
Set 1 : 3 sec pause at the bottom. Here my focus is to really flex my hamstrings at the bottom and push them into my calves and create as much force as possible. It’s a very nasty set . As mentioned before the count starts as soon as you stop at the bottom.
Set 2: 1 sec pause at the bottom. Same focus here as set one but we make the load slightly heavier.
Set 3: no pause just move weight. Still 3 sec eccentrics here but not pause , touch and go… it’s my heaviest set of the day.
Really like that pendulum. Felt very good , no battered knees , more pump too .
Extensions to follow, lying hams , banded RDL’s (ham emphasis) & glute work to finish.
Success !
That’s now in the bag . We focus on the next thing, post workout meal then post post meal , shower , pre bed meal & now in my PJ’s unwinding with some reading .
Remember ‘RECOVERY SHOULD BE ON TOP OF LIST IF YOU ARE AFTER ADAPTATION’ 🙂
rest day tomorrow….yaaaaay 🙂

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

[oscar Young]

Amazing Oscar!! ??

Thank you Jonny 🙂

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