[oscar Young]

REST DAY
Hay fever kicked my arse last night , sleep was not very good again as temperatures didn’t help either .
So spent the day catching up with cat naps.
All set for bed tonight hoping it happens tonight and I have a better nights sleep.
Temperatures have dropped so I’m very optimistic.
I need it as well with 2 consecutive training days awaiting me starting tomorrow with chest focused Push .

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

[oscar Young]

DELTS & TRIS
Evening guys , still struggling massively with hay fever . Struggled to sleep last night as it was boiling too…
My performance on the other hand wasn’t that bad on the gym floor as much as I was ready for it to take a hit. I beat numbers on top set, matched back off on smith incline OHP.
Last year I had an injection but I can’t remember what effect it had but I might just do that again as this is unbearable.
SESSION
•smith high incline x 2
•prime close grip tricep press x 2
•seated prime tri extension x 3
•unilateral overhead tricep cable extension x 1
•lying cuff lateral raise x 3
•seated prime machine lateral raise x 1 triple drop

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

[oscar Young]

Hello myles , this dependent on your goals. You don’t have to squat as the primary movement on both rotations.
So a few options are you can either swap rep ranges, you can add a 3rd set of 20+ reps or you could add a swap the squat for a new movement say a lunge for example and still have the squat somewhere later in the session but say one set of a widow maker, 25 reps plus ? Hope this helps

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

[oscar Young]

So rest day yesterday, I’ve been marred by hay fever which hits me bad every summer .:(
Anyway pull session ticked earlier .
Lacked a spotter on the t bar row so I was under rep wise by 1 rep but not the end of the world.
Productive session nevertheless..
SESSION
•t bar row x 2
•unilateral seated row x 2
•prone chest supported row x 2
•D handle pull down
•rear delts
•bicep work

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

[oscar Young]

Hey Kevin, ‘sarcoplasm’ is just a fancy word to ‘pump’ .
If you vary your rep ranges (5-9,10-15,20-25) across your workouts you’ll achieve sacoplasmic Hypertrophy, as opposed to only training in high rep range. There’s further arguments this sort of Hypertrophy can occur as a result of lifting maximal loads where all fibres are called to work I.e in the 5-9 range.
But The meat and potatoes of building muscle is mechanical tension & progressive overload.
So stick to these basics and you’ll grow .

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

[oscar Young]

You can have both in, 2 completely different movements as Clare states above, BB row predominantly back muscles.
The RDL will work every muscle posterior from traps to calf’s , so yes it’s worth it’s weight in gold .

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

[oscar Young]

LEGS
Tough tough session today, by we pushed through. Tough just because we are at the strength ceiling, and it’s just more of a mental game. Also adjusted my feet position by dropping them slightly lower the pedal on leg press and quads were on fire ????.
SESSION
•adductor x 3
•lying ham x 3
•leg press x 3
•leg extension x 3
•seated calves x 3
Legs are already in a bad way today ….tomorrow is going to be fun

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

[oscar Young]

Hex bar rows are great! Because your hands are in a natural position, elbow path stays in line with the hips which will bias back muscles.

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

[oscar Young]

Hello mate , I don’t think this is a simple yes or no question as there’s a lot to take into consideration.
But assuming you run everything as said, I’d be optimistic enough to say I don’t see why not when the correct protocols are followed to get homeostasis back .
First things first, I’d have visit a fertility clinic to a fertility test. This will tell you where you are with sperm count and motility. From there you’ll know how to proceed.
Though history has shown us some individuals have beaten the odds based on how long they’ve been assisted & their age and still have managed to regain fertility successfully.
So I feel things are individual here

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

[oscar Young]

PUSH
A very productive session, numbers held on the top set (s) . Very challenging session this one too as the variations are just tough & I’m close to my strength ceiling.
But these are the days we live for ..:)
SESSION
•low incline smith x 2
•30 degree Watson bench incline dumbell press x 2
•smith tricep press x 2
•pec dec x 2
•lying cuff raise x 3
•rear delts x 3
•machine lat raises x 3
Also checked in today and Jordan’s very very happy. We are holding weight sat at 107.4kg
A few pics below

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

[oscar Young]

There’s no such thing such as best exercises. These are simply tools, the sooner you look at them simply as that then you are more than likely to pick which ones work for you.
Rib cage size , sternum angle , shoulder mobility which will dictate arm path are very important factors in chest training.
The fact that flat bench hits your delts & tris would suggest most likely your sternum is flat (ish) I might be wrong .
A decline variation would therefore put you in a mechanical position that would favour pecs a bit more as your shoulders are retracted and sternum is elevated.
EMG studies have also shown the decline variation to hit more fibres if the pec than any other variation. But then again , structure dependant .

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
I have felt really drained today . Constantly napping . I think it’s a combo of weather & yesterday’s workout. Either way , early bed is on the cards for me 🙂

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

[oscar Young]

First of all are you just doing conventional RDL’s for posterior chain development?
Or strict RDL’s targeting hamstrings majorly?
One reason you are hitting failure through lats and lower back is weak Lats, or you lack stability around the lats.
So personally I’d warm up the lats first before the RDL. And if also work to get the lats stronger so they can keep muscles in the lower back a bit more stable.
Something else if look at training is your core, core stability then becomes a prerequisite to glute and ham training .
Because if you look at what breaks first in the movement, you have the lats & then the core.
So I’d be looking to get more stable at my lats & my core .

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

[oscar Young]

DENSITY/LEGS
What a session this afternoon.. absolutely top top session. I suppose the excitement is me getting 4 good reps with eccentric loading and I had hoped for 3. Way way over the moon.
And this excitement has a back story … I came into the last rotation aiming to pull 230kg as I’d pulled 226 the previous time.
But with me being a bimbo , I put on 240kg without realising…???? and managed to pulled 2 reps .
So I thought now I’m here , I’ll just stay and bully it slowly to 5 reps.
The goal was to pull 3 reps , but got 4 reps.. now you understand the excitement, cause I am also off cycle just cruising at the moment too, so once I pull 5 reps which I plan to next rotation, then that load is going up by a biscuit.
SESSION
•SLDL X 2
•Atlantis seated bilateral row x 2
•Atlantis pullover x 2
•Watson unilateral leg press x 2
•unilateral lying ham x 2
•adductor rest pause 12-8-6

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

[oscar Young]

Just started this routine tuesday when gyms opened so it is too soon to say how recovery is. On the push variation the incline smith is a 30%ish percent incline to focus more on chest rather then delts. I was considering doing those two movements though with 1 dc style rest pause set instead of the 2 sets to failure but im not sure if that would be better or worse for recovery. I am dieting right now, started dieting 2 weeks ago while i was still doing resistance band work, i figured 6 weeks of trimming up would do me well before i start another gaining phase.

Ah ok that makes sense re: Smith incline press. I tell you what , why don’t you run a full cycle of all rotations then come back and let us know how you getting on .
Keep the hammer press in . Both smith incline & the hammer press will hit front delts to a degree

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