[oscar Young]

Today has been tough , really tough. Weight has held at 90.2. By now we would expect it back at baseline of under 88kg but body is fighting hard. And I’m fighting hard too , cardio for an hour today, 12 k steps & constantly fidgeting..
Let’s see what tomorrow holds as it’s density/leg day . 🙂 not long now..1.5 weeks

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[oscar Young]

how much overall weight did you manage to pack on in your off season?

At my heaviest I was 103.9kg …I’ve been heavier in the previous year at 112kg but as time goes by you realise you have no business going that far..

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[oscar Young]

Hello guys, so had a refeed yesterday. Currently 2kg up sitting at 90kg.
Energy levels aren’t much much better today but I know it’s short lived.
But at least I can get the most out of my training session later ????

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What was ur refeed bro?[/quote]
•Oats and whey for breakfast
•Rice and fish pre gym
•Intra carb 100
•Cereal 100c pwo
•Rice and fish post post
•Another rice and meat meal
•Pre bed oats and whey
700g carbs in total …with 40g protein per meal

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[oscar Young]

Yes….IMO I’d do the first heavy set then I’d wait to fully recover, drop the load, maybe not as much as 50% then go for 10-12 or 15 reps .

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[oscar Young]

Michael suggestion is great. Also have you tried close grip press up with a plate on your back ?

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[oscar Young]

Question I’d be asking myself is if I have done one off set to COMPLETE failure, would I not be better moving on to the next movement knowing I’d exhausted this one? & maybe coming back to the muscle for high rep metabolic work ?

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[oscar Young]

It depends how you look at it , or you can keep cardio in and up calories. Just thinking you already do long hours of a physical job anyway?

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[oscar Young]

Hello guys, so had a refeed yesterday. Currently 2kg up sitting at 90kg.
Energy levels aren’t much much better today but I know it’s short lived.
But at least I can get the most out of my training session later 🙂

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[oscar Young]

Have you thought about dropping cardio & increasing food to put you more in a surplus?

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[oscar Young]

It’s all good everyone saying do this movement or that..I feel you should focus more on what’s happening in the muscle you are trying to train as opposed to the movement.
So Principals of exercise selection :
•Resistance profile
•How much do you have something to push towards in the direct opposite direction opposition of the force (like a chest pad & feet to the ground)
•Alignment (set up , line everything up)
•lock down (be stable)
•challenge the muscle (make sure the target muscle or the joint nearest moves first to initiate the movements)
•master the skill
•increase neural recruitment (add load)
•accumulate volume/work
Now you’ve done that you need to look at your ability to be able to
2) retract scapula and depress the shoulder (mostly when targeting lats)
3)internal rotation of the wrist..( palms flat and up, lift that arm up to the roof & that’s a fully lengthened lat) most of us are unable to do that and we’ll struggle getting the most out of our lats ..

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[oscar Young]

15 days out
Weight at 89.2kg
Energy: lower every day. Today I finished my third day of 60 minutes cardio followed by a leg session in the afternoon.
Toughest day so far. But it’s done. Tomorrow is another day. 🙂 and it’s a day off training.
Kcals have been dropped as I take 2 days off cardio before we resume Monday again for the final run .
Leg day was actually very productive given the circumstances. A lot of caffeine down the hatch prior tho.
Session was
•lying ham x 2
•pendulum x 2
•leg press x 1×15
•glute bridge 1 triple drop set
•leg extensions x 2
•adductor rest pause 12-8-6

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[oscar Young]

Hey Oscar, dont u feel any anxiety/harder to sleep when addin clen pre bed?

Hello mate, I wouldn’t say anxiety…I sleep very very well generally.. at the moment it’s just a mixture of toilet breaks as water is high & how heightened I am because of the goal ahead of me.
But as a person I’m quite placcid and chilled

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[oscar Young]

Hey guys,
16 days to go
Day off training today
Weight budging and we are under 90 hitting 89.5kg, so this extra cardio must be working & worth it.
Energy levels aren’t at an all time low, but this reflects on how long out we are from the show.
Last cardio session tomorrow morning followed by a leg session in the afternoon. That should leave me Goosed and ready for 2 day rest from cardio before we resume another 3 day run again next Monday.
It’s time to go deeper into the cellar where it’s twice as dark

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[oscar Young]

Hi Oscar,
A lot of your diet is whey based as opposed to whole foods – do they just sit better with you? Or idea of not filling the stomach? interested on your take!

Simply digestion issue..keeping the gut happy..on off days I do have 5 solid meals though. 🙂

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[oscar Young]

cannot wait to see you in the finals. keep pushing bro. you got this..

Thank you man

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