[oscar Young]

DENSITY/LEG DAY
Hardest session of the week.. very demanding mentally and physically, but with preparation, grit and determination got it done .
SESSION
•conventional deadlifts with eccentrics x 2
•unilateral prime row x 2
•seated Atlantis bilateral row rest pause 10
•unilateral leg press x 2
•kneeling ham curl x 2
•adductor rest pause 12

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[oscar Young]

Good stuff my man

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[oscar Young]

Ah ok , glad you feeling better . Have your Injuries healed ?

Yeah, they have, ul is just alot more enjoyable than fbw ????
How does the sessions look to you?
Mostly exersice selection im feelin bit insecure as ive always been seeing that ”free weights are superior compred to machines” but hete ive seen people avtually prefering machines, smith, db and hs machines judt feels so much better than BB work
[/quote]
Sessions look fine to me to be honest . Exercise selection and volume all look okay. Don’t worry about what others are doing. Focus on what movements you connect with and feel benefit you . And if course monitor recovery too . Machines or free weights are merely tools. It’s what we do with them that matters. 🙂
Let us know how you get on.

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[oscar Young]

Ah ok , glad you feeling better . Have your Injuries healed ?

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[oscar Young]

These sessions look okay to me. What’s the problem? Are you not recovering well?
And also Clare asks and important question, how come you couldn’t sustain FBW?
Let’s get to the bottom of this Matey . 🙂

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[oscar Young]

REST DAY
Hay fever has been relentless today . Must be high pollen count. I went for a walk earlier and that didn’t help I think .
Anyway, shower & bed …deadlifts await tomorrow 🙂

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[oscar Young]

Hilly has hit the nail on the head here & even given you a plan B. Follow his advice ????

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[oscar Young]

DELTS & TRIS
Incline smith press and I have hit 152.5kg for 5 reps….very happy considering I started at 3 reps. Next rotation we hit 155kg . I would like to bully this to 4 plates a side which is a total of 160kg before I reverse band it to allow me to push forward again whilst making the lift efficient too …
SESSION
•high incline smith press x 2
•prime tricep press x 2
•prime machine tricep extension x 3
•dual rope crossover tricep extension x 1 triple drop
•pec dec rest pause 15
•lying incline cuff lateral raise x 3
•seated prime machine lat raise 1 set triple drop

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[oscar Young]

Hey anonymous, how are you going to run this ? Every other day or ?
Simply because deadlifts followed by RDL’s & then squats will be very demanding

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[oscar Young]

PULL
One of those sessions where you walk in and fuck things up ? Yeah that was today . I was a bit aggy due to interrupted sleep last night …(hay fever)
But very productive tho .strength is still holding & so long as performance is still improving we are keeping a hold of this tissue
SESSION
•Unilateral seated rows x 2
•BB bent over row x 2
•chest supported T bar row x 2
•unilateral chest supported pulldown x 2
•rear delts x 3
•biceps x 3

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[oscar Young]

hey oscar i had a question about your last cycle , what was exactly your cycle i mean you said your were using 1500 of deca and other stayed at 300 and seconde whats your opinion about this cycle jordan and hilly have talk a lot about it so i tought it would be cool to know your opinion on it , and last your shape is real impressive you stayed quite very lean and your numbers have gone to the roof ! thanks

Hey Lucas, In terms of cycles I think you are always monitoring whether it affects appetite , (this cycle did not suppress appetite) water retention, (I felt keeping the test low helped with this, so managed to maintain decent composition ) I have been very strong and overall I felt good in myself. I have another 3 weeks on cruise then I’ll do my bloods & we will see the effects. Until then it’s been positive

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[oscar Young]

Everything here looks good…the only thing I’d swap on leg day is i would train hamstrings before the squat …that way not only does the knee get warmed up for squats but your hamstrings are also activated and pumped.
This will help at the bottom of the squat where you are the weakest.
On pull day I’d also either do my good mornings on the V squat or take them out completely as that sequence after deadlifts will not only trash your back potentially ruining the rest of the workout but conventional deads will also have hit that masculature you are targeting prior .

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[oscar Young]

LEGS
Battle of the seated leg press..Oscar 1 ???? leg press 0
Both sets progressed & foot position dropped ever slightly for more knee flexion which will alway result in more quad recruitment.
Done in but very happy. Leg extension has hit 100kg for 10 reps so this is a win too .
SESSION
•adductor x 2
•seated ham x 2
•leg extension x 3
•seated leg press x 2
•abductor x 2
•calf’s x 3
Job done! Day off tomorrow, and going out for a peaceful protest so I wish my legs hold ..lol

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[oscar Young]

This is all individual in my opinion…everyone will have different rituals that work for them & that’s based off emotional triggers , which we will all have different.
I am calm & need to get myself in a space just before tears but with enough awareness of what I’m doing . A very thin line and I’ve missed it a few times & once I even pulled my back because I was over amped and lost control .
In terms of failure , personally I believe progress in this game is never linear , so you will fail ..a lot. What you need to work on is the ability to not let a session in the past influence an upcoming session, because circumstances are different. From sleep quality, hydration, stress , and sometimes focus.
Treat each day as individual and I always believe in order win we need to start loosing .
Then just follow your routine and rituals, it’ll all work out 🙂

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[oscar Young]

PUSH (chest focused )
Very happy with how things have gone in the gym today . Incline BB , 150kg is now up to 4 clean reps on top set so very happy with that tbh . As soon as you get a PR on the primary movement the rest of the session just flows as you are full of confidence and momentum.
SESSION
•BB incline press x 2
•flat prime chest press x 2
•dips with chains x 2
•pec dec x 2
•prime machine lateral raise x 3
•seated cuffed lateral raise x 2
•pec dec for rear delts x 2
Legs tomorrow:)

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