[oscar Young]

Hey guys, second day training post comp and it was leg day..
I had the pleasure of being in the company of very good friend and fellow team mate @timaspinall .
We have had this session planned for a while & there was a lot of excitement actually getting it done.
The advantage of that excitement is you end up burying yourself in the workout as you been looking forward to it.
We are both 4.5 weeks out to the British finals so we pushed each other massively.
Workout layout was
•lying ham curl 8-10,10-12,12-15
•seated leg press 8-10, 15-20
•pendulum 1×8-10
•Glute bridge raise 1 x triple drop aiming for 10-12 first set
•leg extensions 2 x 12-15
•adductor RP 15-8-6
•calf raise 2 x 10-12
I am absolutely fried though

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[oscar Young]

Msenangu first of all you looked insane jamaa yangu, if JP says you’ll drop another 6-7 wow you’ll look crazzzy. Checking in kama ibada bro.

Thank you kakangu, yes that’s the plan..but first we will look to take this bodyweight back to baseline by weekend and then hatch a plan to take the 5lbs off then 🙂 thank you for checking in Budah

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[oscar Young]

So first day back training today . I did a chest focused push session.
I did feel fresh from the couple of days not training but I was surprised by how quick fatigue caught up with me.
Session itself was productive though and I did hang in there with my numbers and that.
Diet wise I’m back to where I left on my training day diet :
WORKOUT DAY MEALS
◾Meal 1 – 1 whole egg & 4 egg whites 200g 5% turkey mince

◾Meal 2 – 60g protein from whey , 10g olive oil

◾pre – 60g protein from whey, 80g rice flakes / baby rice, 100g banana

◾INTRA-
•Leg day 1 scoops of sustain
•pull day 0 scoops of sustain
•push day 0 scoops of sustain
•With each session 3 scoops Mps max & 5g creatine

◾PWO
:Push – 50g coco pops & 60g whey

: pull 50g coco pops & 60g whey

: legs 75g coco pops & 60g whey

◾3 rice cakes & 60g protein
3 rice cakes & 60g protein
3 rice cakes & 60g protein

◾Pre bed 30g protein, 300g fat free greek yoghurt.
We will run this diet and look to get back to baseline weight which should be by weekend . Then we will look to hatch a plan from there .

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[oscar Young]

first of all, congrats!! u looked just awesome and im sure will somehow come even better for the next!
on show day, how was sodium intake?
did u use any diuretics at all this week?

Thank you mate..on show day I kept sodium out until pre pump back stage where I had a bag of crisps..
Yes for the first time I used a diuretic. Half a tablet of dyazide split into 2 .

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[oscar Young]

Clare’s suggestion makes sense, keep pull & legs as far away from each other as possible.. on this case you got 3 sleeps between each which should be ample to recover and hit legs

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[oscar Young]

Hello guys so I had the best weekend ever. Saturday could not have gone any better & too plan.
As the day went on, we kept getting harder & drier.
I had
•breakfast – 4 whole eggs
& 4 meals 40g carb from rice & 3 spoonful nut butter. Sipping water through the day .
Was onstage about 5pm & we managed to win my class and the male overall title.
I still haven’t processed things.
Sunday and Monday I run 7 meals of 100g c & 40g p.
Tomorrow we go back to pre contest diet and first session back which is a push chest focused session.
I cannot wait. The plan leading into the finals is to take another 5-6lbs off. That will be a very tough challenge but I am up for it 🙂

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[oscar Young]

I think you should start with building a healthy relationship with food first..then slowly find a medium ground of a sweet spot that works for you.
Without fixing your relationship with food it’ll always be a vicious cycle.

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[oscar Young]

And also before you swap the movement make sure you have eked out everything out of it. Make sure execution is perfect and you are purely challenging the muscle as opposed to just finishing a set.
Sometimes regressing the load and then cleaning up the set working up again has done wonders for many.
As they say regression is the best form of progression.
But if all these are accounted for by all means swap the movement:)

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[oscar Young]

Hello guys, literally hours away now.
Very excited with how the loading has gone.. we have got through 1,400g of carbs.
The result is a fuller almost bursting physique.
Mid section control has not been compromised & that for me is a WIN! That mid section is one of my tools to gain advantage over other athletes so has to be protected at all costs.
Base coat of tan has gone on & it’s settling nicely..
So plan tomorrow is have 4 whole eggs upon wake,300ml of water & and then asses from there. I shall keep you posted. 🙂

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[oscar Young]

I suppose it’d be a good addition and touch..but wouldn’t it be good to watch a 30 minute video , and watch execution tips , a lot to take away and improve on yourself watch the athletes apply effort and you can take away something from that , hear the conversations because it’s in them conversations that mostly gems are dropped unconsciously.
You have a good suggestion, but I feel Their is just so much to take from watching the videos IMO.

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[oscar Young]

I had a similar chat with one of my clients the other day . He is in the same situation.
Personally I’d go back to the drawing board and re evaluate my goals .
That way you’d get a new hunger and drive to go hard at it a again. Sort of a new slate if you like.
These are the things we looked at or rather steps we broke it down to . The end result is he’s now re motivated as never before .

1️⃣ clarity : gives us focus , peripheral awareness
2️⃣ motive : why we doing what we are doing . Motive provided drive .unless we have drive it’s less unlikely we’ll achieve our goal
3️⃣ Impact : people very rarely consider the impacts of their goals on themselves, other people, on humanity and their legacy. If you understand the clarity & the impact of your goal it gives you purpose . Purpose is important because it’s a motivating factor and our ability to begin and actually achieve the goal.
4️⃣ Mindset : when we have the right mindset it gives us courage. Courage here being the ability to do what has to go right to prevail against your fear based survive instincts. We have the Human mindset which is survival based & the champions mindset working against each other.
5️⃣ Resources: time, energy, materials, plans . We need to make sure we have enough materials to be able to begin safely begin to pursue our goals .

I have approached it from a different angle as all the other guys above have touched on the realities and the facts of how to get where you want to get. And they are all spot on. This is just a different perspective 😉

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[oscar Young]

Hello guys,
So 1 day out. Weight was at an all time low of 88.9kg.
I have now had 7 meals of 100g carbs each in the form of jasmine rice & 100g meat with each in the form of mince & chicken.
5 litres of water in me too & I feel like my belly is going to explode ..haha but I’m loving it.
I also had my last posing session with Rosie today & we finally wrapped up the routine & everything else. I feel very confident for a first timer, & that’s credit to Rosie.
If you are going to compete, please please invest in a posing coach..the confidence it adds is absolutely tremendous.
Off to bed now.
Tomorrow rest up, the plan is to run another 7 meals (100g carbs) & 7 portions of 100g beef/chicken.
Water down to 3 litres
& sodium in half.
Base coat of my tan later in the evening then it’s chill time and wait for show day 🙂

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[oscar Young]

what do you personally think your best improvements are this year and what would you put them down to?

Very tough question Danny, but I feel my whole physique has had an upgrade. If I were to pick to parts it’d be my back (whole posterior chain ) and my quads.
My posterior chain has been as a result of heavy pulling. in the last 10 months I’ve rotated conventional deadlifts with eccentric loading, machine RDL’s & then to barbell RDL’s I’ve exhausted each & milked it for all it’s got before moving on.
Quads was due to increasing frequency, so that I had a little leg top up on density/leg day, then 3 sleeps later I hit them again very hard on leg day.
The biggest change has been my mindset . when we have the right mindset it gives us courage. Courage here being the ability to do what has to go right to prevail against your fear based survival instincts. I have also had clarity, I discussed the goal with Jordan in November of 2018 & we had a clear plan of execution. That has given me a very clear focus & peripheral awareness.

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[oscar Young]

excited for u and to follow the plan leading to it! undoubtly ur best to date

I agree this is the best package to date. And that’s what you really want to bring to the stage each season. An improved & better package. Thank you for following the process & your best wishes.

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[oscar Young]

Hey guys so 2 days out..woke up at 90kg bang on!
did my last session today which was Delts & tris. Surprisingly fatigue was at an all time high & it took me a while to get going. Bit once on we set off , things moved very well. No heroics or PV’s set, but moved blood around nicely . Session was the same as usual
smith shoulder press 5-9,10-12

•assisted paused dips 8-10,10-15

•seated single arm Atlantis press RP 8-6-4

•dual rope pulldown 1 x 15

•STRETCH

•pec Dec (5 sec in stretch position) RP 12-8-6

•lying cuffed laterals RP 12-8-6

•machine single arm seated lateral raise RP 12-8-6
We start loading tomorrow so plan is
7 meals of 100g carbs (rice) & 100g meat either turkey , chicken or steak.. I have stuck to beef mince and chicken which I’ve run pretty much all prep .
Water was at 7 litres today
5 litres tomorrow.
Sodium remains the same.
All assistance remains with the exception of GH to help move a bit of water around .
Feelings of excitement creeping in now.
Final posing session with Rosie tomorrow afternoon then it’s feet up.
Base coat tan on Friday evening then it’ll all start sinking in I suppose:)

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