oscar Young
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Curious how your lower back is coping recovery wise after hitting barbell bent over rows, t bar & RDL’s then having 2 sleeps to then barbell back squat on leg day?
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Heloooo guys , chest focused push today . Very very productive.
Numbers up on the primary and secondary lifts…these are the bread and butter of building tissue so these are the ones I obsess over.
Absolutely spent. I got legs tomorrow so it’s an early night for
me.
Session today
•Atlantis press 5-9,10-12
•low incline DB press 8-10,10-12
•close grip BB tricep press 5-9, 10-12
•pec dec 1×15-20
•flat cable lying laterals 10-12,12-15
•pec dec for rear delts 2 x 8-10,10-12
•prime machine lateral 1 x15-20tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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@jordan-peters @corinne @youngoscar @kuba1000hotmail-co-uk-cielen @joe-ballinger-2 @giantjohal
Do you guys think making the switch to be a good move or should I pace myself and watch the clock?Hey reg, can we please see a sample of your workout? But also the key point is you are still progressing right?
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Morning guys, rest day today. I came to London last night to see a friend who’s not been having the greatest of times & spend some quality time lifting his spirits up.
Now 3 years ago I probably won’t have done this, cause it got into the way of my training & routine. But I trained earlier in the day to accommodate for this .
A bit older & wiser now, I ask myself why I’m I bodybuilding? To be the biggest guy in the room? To turn pro?To make it to the Olympia one day?
This is my perspective of things:
Don’t set the goal for a millionaire for the money set the goal for what will make of you to achieve it. Bill gates did not set out to become a billionaire but much the latter. Money was as a result a by product.
Same goes for fat loss/muscle building; Don’t set the goal of building muscle for the muscle set the goal for what it’ll make of you to achieve it
It’s not about the end destination, but about the journey everytime you step into the gym it’s an opportunity to progress , to build skill & to develop character , progress into the person that you are. It’s not about the end result , the end result is mostly empty or/ and shallow . you have to enjoy the process rather than the outcome. Do not confuse this with happiness, joy is somewhat deeper & more fulfilling than happiness.
Take home here, is my happiness and contentment comes from adding value in other people’s life, that will then crossover to my bodybuilding. So the work on myself as a person never stops. To be kinder, more considerate, more caring. I have a legacy to build & hopefully when the lights turn off one day I’ll have a documentary as opposed to an obituary. 🙂tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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???? just appreciation for your training videos! helpful for execution! either for getting inspired conceptually ahah your captions are so well written too!
Aw thank you very much jessy. That means a lot to me. I’m glad you can take away something from the videos. This is the sole reason I post them . So I’m glad they help ????
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To add to what the guys have suggested above , IMO I’d approach it in this fashion
Rotation 1:5-9,10-12
Rotation 2 : 8-12 (banded) 6-9 (banded) 25-30 (2 ways here,either I’d not band this whole set, or I’d band it at first, hit failure then take the band off and continue without.
I’d do the reps here in a continued fashion without locking out the knees at the top. This would be to try and get to true failure. It would hurt, it’d be horrible but this would create new stimulus which is what we need to growtb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Thank you very much Oscar for replying and your explanations. Gonna give a go to the streches at the end of my sesions and see how it goes.
No problem my man..try time them & look to progress them by holding them for longer each time. : )
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Hello xabi, I wouldn’t worry much at this point about trying a different split as this current one is working well for you & you are still progressing.
Let’s not try fix what’s not broken. 🙂
In terms of stretches these are done examples:
CHEST – fly on a flat bench, hold dumbbells in each hand and feel the weight stretch through your pecs
· SHOUDLERS – hold a D handle on the cable and twist round so it is behind your back and stretching through the delt
· BICEPS – put your hand behind you on a barbell and lower you hips so you feel the stretch through your shoulders and arms
· TRICEPS – with dumbbells of the cable hold, let the weight stretch overhead allow the tricep
· QUADS – standing leg hold with your knees together and hops pushed through
· HAMSTRINGS/GLUTES – sit on the floor with your legs in front and lean forward to your toes as far as you can, or do this standing, reaching down to your toes
· CALVES – with toes elevated and heels pointed down, feel the stretch along the calf
· BACK – hang from the chin bar, using straps so your grip doesn’t give out, add weight if needed, or hang from a weights latpull machine
· ABS – you can do this by laying on your stomach and pushing you torso up with your hands or holding the cable and stretching up.tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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DENSITY & LEGS (top up)
SLDL’s earlier in the day. I trained first thing which isn’t something I do often as I had other commitments in the day.
I Added 2kg on and what a difference it did make. I wasn’t going to force that fourth rep as it would have meant using leg drive which defeats the point of the lift. The goal is always ‘challenge’ as opposed to ‘completion’ & as a result I take a lot of pride in my execution.Where do I go from here from a progressive stand point on that top set? My strength is at an all time high & im touching new loads, so it’s important I keep a level head, stay safe whilst also looking to progress so who better to go to then the man who raised me to this position; man like Jordan.The plan is to add 1.25kg and match these reps, then slowly bully that till I can get 5 reps with what would be 225kg with the same standard form. This is the hardest pull variation I’ve done personally, so from here this is where the work begins,it’s what will determine if my rear pose looks the same or improves this year. And the voice of the MC at the PCA finals calling me to pick my trophy for 4th place haunts me daily like a bad dream.
Next rotation in 8 days will be conventional deadlifts. Soo excited. 🙂tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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He didn’t do that…far from it, he trains very smart
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Day off today …felt a bit shattered so had a nap. And now having an early bed before SLDL’s tomorrow:)
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Delts & tris
Todays workout was a strange one…the Atlantis press buried me. I could not even match the numbers from last rotation .
So I didn’t even attempt the top set moved onto the prime press & started a new movement .
I’ve been in the Atlantis for a while Now, so fair enough.
Session was
Prime press x 2
Deadstop smith machine tricep press x2
Assisted machine dips x 2
Cuffed crossover tri extension x 1
Cuffed cable Pec flies x 1
Lying cuffed lateral raises x 2
Machine laterals x 2tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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The rate at which your body weight goes up will depend on a lot of variables…how hard you train, recover, diet & all that.
Now given this is your first cycle , IMO your body will respond very well.. so it’s just a case of making adjustments as you go.
Focus more on body comp & performance as a progress marker rather than getting attached to scale weight.tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Hello guys, I have had a day off today . With delts & tris awaiting tomorrow.
At the moment I’ve been on a good run strentgh wise so I’m really trying to protect the recovery.
So very very cued on my bio feedback..
I will be hunting for a 6 plate Atlantis shoulder press ..
Wish me luck 🙂tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Hey Stephen , yes In my early years I did follow the mi40 plans. My only concern with them is the volume was too high . Very demanding recovery wise . Now I’m older and much more experienced I see no need of doing that much when I can do less and achieve a better result .
Every movement was sort of 4 sets then a drop 3 part drop set.
I remember doing one of the programs, I was about 21 years at the time that was a 6 week course. There was 3 of us, myself and one of the guys fell ill & the third guy who didn’t fall ill was assisted at the time so that made sense..
Ben is very knowledgeable guy and a great guy tho .
You being a member here, you have loads of content to help you put a plan together.
Alternatively you can just post the question here and one of us will answer you. Or you can get a few ideas from a few of us .tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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