[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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[oscar Young]

Yep if that’s the only rotation you run then that’s normal with the frequency you’d av been hitting it per week.
Move on and come back to it at a later date. You’ll surpass what you stalled at 🙂

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[oscar Young]

Great push session this afternoon. PB’s across the board .
Really really happy with how training has gone this week. I’ve got legs tomorrow then hopefully I’ll have had a clean sweep of PB’s across the week.
Today I took
•Atlantis chest press 5-9,10-12
•low incline DB press 5-9,10-12
•dips 5-9,10-12
•pec dec 1 x 15
•cuffed standing delt raises 2 x 12-15
•rear delt pec dec 1 x 15-20

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[oscar Young]

Hey Oscar
I saw that you were “fighting the battle” with knee pain. Glad to see they are getting better!
I myself am facing the same problems but with joints all trough all. So I thought you would be the right person to ask.
Do you have any advice on relieving joint pains? Supplements or other treatments? Because it is starting to affect my workouts and progress. And I dont want to get injured or to hinder my progress.
Thanks in advance and happy new year!

Happy new year my man..First port of call..
•abort all movements that hurt..in my case squatting variations hurt. So I avoided them and took leg press variations.
•get the ‘join in’ supplement from JP nutrition
•when the knees start improving attempt 5 sec paused squats on hacks or pendulum..

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[oscar Young]

How long you been running it? I got a 3 strike rule , if I stall on a movement on 3 occasions I move on.
You have regressed so yes I’d call time on that and choose an alternative that mirrors the movement you stalled on

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[oscar Young]

Hello team, not much to report today other than that PB I got yesterday, that’s cost me a lot..been absolutely wiped out. So a few naps today. Thank God it isn’t fully busy at work yet. A lot of water , a lot of food. Tomorrow we push , I want 7 plates for 5 reps. It’s all I’ve been thinking of all day..so Fingers crossed ????????..

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[oscar Young]

As Tim mentions above you need to aim for 10-12 reps. These need to be tidier than the first set, as the goal is now not neural but to push as much blood to the muscle. So focus a lot more on perfect contractions, make sure you initiate the movement with the target muscle or the joint nearest. Also Here you can also take things to absolute failure as the risk isn’t as high as with your top set.

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[oscar Young]

I’d not change anything, you were just having an off day I think. It’s important to remember Progress in the gym is never linear too ..
Or sometimes the stars just don’t line up.. sleep, hydration, stress & all sorts could have an impact.
Forget about that workout and live to fight another day

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[oscar Young]

Pull 1
•t bar row x 2 5-9,10-12
•seated row x2 5-9,10-12
•pulldown variation (supinated grip) x 2 5-9,10-12
•unilateral DB row 6×4 (muscle round)
•rear delts
•biceps

Pull 2
•Deadlifts x 2 5-9,10-12
•Chest supported DB rows 5-9,10-12
•assisted chins 8-10,10 -12
•Unilateral seated rows RP 12-8-6
•rear delts
•biceps

In terms of days on I’d do P,P off L off, depends on recovery.

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