[oscar Young]

Hello team!!! So density and leg day earlier this afternoon. It’s been a great day..I took 6 plates on a RDL , so a very very good day. This is an all time PB.
Making my recent top set my back off set today.
Very happy considering the circumstances.
Session was
•RDL 5-9,10-12
•medium mag grip lat pull down 5-9,10-12
•EZ bar underhand BO row 5-9,10-12
•pendulum (widow maker )
•kneeling ham curl 5-9,10-12
•adductor 1 x 15

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[oscar Young]

Thanks both!
@youngoscar she cycles Saturdays also not just Tuesdays. so would you still run that split?

I’d run the same split yes..then asses.
In the meantime I’d make managing recovery my top priority, so tracking sleep, cortisol management in the form of supplementing …JP’s halcyon in particular. Sauna & steam room if she has access, occasional massage & hydration which is always undermined Remember water is only one element of hydration, electrolyte balance will govern the rest. Nail both and you’re in a great position for performance and recovery .

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[oscar Young]

Hello guys rest day today …felt quite shattered in the afternoon after a full morning of work.
So an hours nap did the trick.
As I am on cruise extra focus on recovery is important.. so naps, doubling up on halcyon, saunas are all imperative.

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[oscar Young]

Thank you for this! Yes I have made her aware that recovery may well be difficult, as she has committed to cycling for a specific goal this year.
In terms of the full body & upper/lower would you go for a 2 week rotation (full body A&B , lower/upper A&B), or start off with a single rotation and assess?

This would be so demanding recovery wise…IMO I’d run upper/cycle/off/ lower/off/full body .
Then adjust from there depending on feedback.

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[oscar Young]

Hello my good people, delts and tris today.
Been struggling to find a movement I can rotate with the Atlantis press ass my shoulders were playing up . But after the break i felt fresh and some of the niggles disappeared.
So I took the incline BB press at first . That was awkward unracking so I took a dead stop BB PRESS from the pins. I can confirm this is a solid press.. lol
But I’m excited to see how much I can rinse it
Session was
•deadstop BB shoulder press x 2
•deadstop smith close grip tricep press x 2
•dumbell cross body extension x 2
•diesel rope cable tri extension x 1
•incline cuffed laterals x 2
•seated machine laterals x 1

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[oscar Young]

It’s heavy, I’ve used it before. But I noticed your seat setting matters a lot. Get that wrong and mechanically it’ll leave you in a very disadvantageous position where you’ll be weak.
So make sure you are optimally lines up.

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[oscar Young]

No it doesn’t…so long as you got a structured plan you are following, you can get a membership. Most people who got structure and are serious about training will be disciplined. Which means they will treat the kit with respect, they will put their weights back & they will be courteous.
We have a community vibe in there that we are trying to protect.
That’s why we vet members, so that everyone no matter their background is comfortable.
Feel free to come over , ask for me . 🙂

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[oscar Young]

Pull session today guys…too too sessions, a few amendments made but overall very productive.
•Atlantis seated row x2
•pendelay row x2
•chin up x 2
•single arm DB row x 2
•cable rear delts x 3
•bicep curls x 2
The dumbell row was meant to be a rest pause but whilst on cruise I drop all intensity methods like drop sets, ISO holds, rest pause, muscle rounds etc, as they are very demanding recovery wise.

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[oscar Young]

Can’t add anything more here , Clare has nailed it… P.S make sure you are also addressing all your other recovery markers too

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[oscar Young]

Well that should be you done then in that case…when you coming over give me a shout …. @chandlerr

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[oscar Young]

Thanks for the replies everyone! @youngoscar I was under the impression that FLF wasn’t open to Gen-Pop? Is that not the case?

It is so long as you got a proper plan you following..

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[oscar Young]

Hello guys, day off today after 2 days on. Absolutely shattered so been to the sauna & chilled out . I really think it’s got a lot of benefits and one things for sure, my sleep quality is always better when I have been. Early night then it’s pull tomorrow 🙂

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[oscar Young]

Dom I work at FrontlineFit so I’ll off course be bias….haha and recommend it. But it depends what you are after and your budget.
Best thing is come in for a day pass…train and if you like it, they put what you paid for the day pass towards your first month of membership.
If you don’t flex and tone is a proper old school gritty BB gym …have a visit.
But FLF is a BB gym with all the fancy kit. 🙂

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[oscar Young]

Been a very very productive week at work and in training too. I am very pleased and still credit this to the fact that I took a couple of weeks off which allowed my body to drop fatigue and refresh & also allowed for HD mental clarity. I have touched new weights all week even despite being on a cruising phase. We’ll take that with both hands!
Finally Managed to stack the pendulum today with 6 plates, seated hamstring curl stacked & I am very happy. What an incredible week.
Nothing changes next week, we recover had today and tomorrow & the quest to stack all the machines at FLF continues.
I took
Seated ham x 3
Pendulum x 2
Atlantis pivot press x1
Leg extension x 2
Adductor x 1

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[oscar Young]

I’d still take circumin & join in too . I’d wear elbow sleeves too…& I’d consider switching movements frequently

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