[oscar Young]

Hello guys, been a productive 2 days on the training front. I did my first full volume push session yesterday which was a cracking session. A trend that I’ve had for a while on a Sunday of having cracking sessions.
Today I pulled . RDL on the cards…very very happy as I keep progressing whilst keeping every standard. So I’ve just been going up by a kilo each time . That way not only execution is standardised but I’ve stayed on the desired rep range. So I’ll keep this going & I now realise it’s just a game of patience, and the little biscuits are my best friend ☺️

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[oscar Young]

I’d take them as close to a fasted state as I can .. 🙂

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[oscar Young]

I feel this is something we should be doing. The ability to track will allow you to measure & react to different outcomes …

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[oscar Young]

REST DAY
A good 10 hour sleep last night seen me drop over a kilo of body weight this morning. I felt very fresh mentally and physically.
I track my sleep on sleep cycle app and I’ll post that on here to share with you .
I plan to be in bed for 10pm tonight too & hit another 10 hours. Tomorrow we go back to full volume , starting with push & then pull on Monday . My Sunday sessions always rock because I tend to get quality sleep on a Saturday night. And I plan to do the same tonight . 🙂

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[oscar Young]

Hey Scott , as Clare states the main point is to train according to your goals .
Sometimes, you place a compound as a second movement to be able to do a movement before it that will prime the muscle and cross over to the compound actually bringing to it. For instance a unilateral lat pull down before an RDL or a chest supported Tbar row will have your lats already fired adding to stability factor on the RDL / Tbar.
Sometimes you could put a compound further down the line as the goal is to perform high reps .
Other times it’s for safety purposes & other times it’s to tidy up execution by default .

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[oscar Young]

Ready when you are grant ?

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[oscar Young]

LEG DAY
Last devolume session done ✔️. We did legs today . Once again just 50% of the work . Effort still up there though.
So tomorrow we check in asses how we feel & hatch a plan from there . 🙂

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[oscar Young]

REST DAY
a day of rest for me today …a bit of Netflix, a few walks here and there at different points of the day so I’m not sedentary.
Early bed to keep a routine & because I got legs tomorrow 🙂

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[oscar Young]

Not heard of them to be honest. What’s special on their HGH? Just asking out of curiosity

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[oscar Young]

Hi Oscar. I hope you are doing well. Ive only just seen your log on here. Would you be able to tell me what your training day and non training day macros are at the moment?
thanks, Jonah ?

Hello Jonah , thanks for dropping by…I don’t know what my calories are if I’m honest I just follow the plan. As numbers for me would fuck up my head mostly in a deficit so I just execute.
But I’ve attached my current food plan below

TRAINING DAY DIET?

MEAL 1:
2 whole eggs
225g 5% beef mince
70g oats
1 medium sized banana
30g honey

MEAL 2:
200g 5% beef mince
70g jasmine rice
1 medium sized apple

PRE WORKOUT:
60g protein from whey
70g Oats
150g blueberries
6g coconut oil

PWO:
200g Turkey
90g jasmine rice

POST POST:
275g chicken breast
50g jasmine rice
400g pineapple

PRE BED:
500g 0% Fat Greek yogurt
50g nut butter

_____

?REST DAY DIET?

MEAL 1 :
60g protein from whey iso
60g oats
1 medium sized banana
6g coconut oil

MEAL 2 :
225g Turkey
60g jasmine rice

MEAL 3 :
60g protein from whey iso
60g baby rice
15g nut butter

MEAL 4 :
275g chicken breast
60g jasmine rice
6g oil

MEAL 5 :
300g 5% beef mince
2 brioche burger buns (around 25-30g carbs per bun)

MEAL 6 :
500g 0% fat Greek yogurt
50g oats
150g blueberries

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[oscar Young]

With good reason I’d say yes . And if you connect well with the movement then why not. I do lat raises and I do EZ bar upright rows. I prefer them to BB

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[oscar Young]

PUSH
2nd devolume session today. One set a piece . Still pushing PB’s as we drop fatigue. Didn’t increase loading . So took PB’s in amount of work done.
Pump was insane too 🙂
SESSION
Mid incline smith press x 1
Flat prime press x 1
Smith dead stop tricep press x 1
Pec dec x 2
Machine lat raise x 2
Rear delt x 2
We pull tomorrow:)

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[oscar Young]

Get a heel wedge, you can buy it from Amazon & other fitness brands sell it

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[oscar Young]

So problem here is you lack ankle mobility. Maybe using a heel elevated wedge might help ?

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[oscar Young]

REST DAY
A day of rest . Long walks, treatment with my therapist this afternoon. This is something I’m doing weekly as part of recovery.
Some Netflix this evening to unwind 🙂

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