[oscar Young]

REST DAY
Day off training but it’s been a very busy one in work . So early bed it is for me as I got legs on the menu 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 don’t see the problem with that tbh so long as you aren’t lower back loading the session before that Dylan

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

[oscar Young]

Lower lat pull downs with a chest support would be favourable here and also a horizontal lat row too.
But Clare nails and important point here that could easily overlooked , & that is majority of us require just size all over and that illusion of width will be achieved .

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

[oscar Young]

Evening team.. pull session completed. Very very productive once again & things are steadily moving forward. It’s all you can ask for . Small steps in the right direction, will add up .
Session

SESSION

••Atlantis cable pull down using Rot8 handles x 2 (8-12)

•Dead stop BB rows (5-9,10-12)

•Seated Atlantis row x 2 (5-9,10-12)

•Single dumbell row x 2 (8-10)

•rear delt x 3

•bicep x 3

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

[oscar Young]

PUSH
Very very productive session at flex and tone this afternoon. It’s fair to say I’ll keep this rotation going at flex. They’ve improved the gym massively too so I’m very excited for what the future holds.
The seated nautilus press is to die for .
SESSION
Nautilus chest press x2
High inc chest press x2
Dip machine x2
Dc starch
Pec dec or cable fly x2
Seated lateral x2
Cable lateral x1
Rope cable extensions x 2
Overhead tricep extensions x 1

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

[oscar Young]

One rotation you could do at the start the other at the end ..both will serve just well 🙂

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

[oscar Young]

I think that would be a great idea buddy , not only to reduce frequency of lower back loading, but to give you enough time to recover in between & still be able to progress your lifts..:)

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
Absolutely done in from yesterday leg session. Had a treatment to stay on top of my adductor niggle… didn’t manage to have a nap as I was busy. Normally on a rest day I like to get an hour nap mid afternoon. But I opted for a treatment instead.
Will go bed early tonight tho . Push on the cards tomorrow 🙂

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

[oscar Young]

Can you recover from this frequency of lower back loading mate ?

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

[oscar Young]

This looks good Philip so it would assuming you had 2 rotations look like this
Seated ham curl x 2 / lying ham curl

Adductor x 2 / vary rep range on other rotation

Hack squat x 2 / pendulum or v squat

Leg press x 2/ a different variation leg press

GHR/ dumbell lying raise

Seated calves / standing calves

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

[oscar Young]

What a session it was today , went in hard. As I said yesterday I tend to have good sessions on Sunday. Based on sleep i think. Today was a very very productive one that I’m happy with . Mostly on leg days as they are so hard & when you take wins then they are big ones .
SESSION

Bicep x1
Leg curl x2
Adductor x1
Ext x2
Pendulum x1
Hs leg press x1
Leg curl x1
45 hyper x1
Calf x2
Ab x2

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
Have had a great day chilling watched a film . Something I haven’t done in a long while . Napped too . And really looking for an early night. I like to try clock 10 hours on a Saturday as it just means I can catch up with a lot of sleep from the week and I always manage to feel very fresh on a Sunday .
Every Sunday I’ve trained , the session has been perfect as a result of that . Just shows how much sleep as a recovery variable is at the top of the tree.
Tomorrow it’s legs and I expect to be on top form . But that can only be guaranteed if I get a good nights quality sleep 🙂

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

[oscar Young]

RDL X 2 (5-9,10-12)

•Atlantis plate loaded pull down x 2 (5-9,10-12)

•seated Atlantis row x 2 (5-9,10-12)

•unilateral leg press x 2 (8-10,10-12

•GHR (rest pause ) 10-8-4

•adductor x 1 15-20

In terms of lat raises , pec dec & biceps reps range from 8-20

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

[oscar Young]

PUSH
Another perfect session. This is the second rotation since coming back to full volume… still feel very fresh & looking forward to the next 3 weeks before probably having to devolume again.
SESSION

PUSH 2
•MID INCLINE SMITH PRESS 5-9,10-12

•PRIME FLAT PRESS (loaded on pin 1 for set one & pin 3 & 1 on the back off set ) 5-9,10-12

•SMITH TRICEP DEADSTOP PRESS : 5-9,10-12

•PEC DEC x 3

•PRIME LATERAL RAISE x 3

•REVERSE PEC DEC FOR REAR DELTS x 3

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
busy day but in work tbh, very productive and I feel it .
Early bed before push tomorrow:)

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