[oscar Young]

Evening guys, weight at 92.2 upon wake.
I haven’t done cardio now for 2 days & I’m only starting to feel better.
Hopefully as the week goes on I can gather slightly more energy to invest into the weight sessions.
Pull session earlier today, very productive considering the circumstances.
Session was as below
•T bar row : 5-9 , 9-12

•Atlantis pulldown with Prone D handles : 5-9 , 9-12

•Atlantis plate loaded seated row : 5-9 , 9-12
•single arm prime pulldown : 1×12-15

•rear delts 3 x12

•bicep curl 1×5-9 1 RP 12-8-6
______________________

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[oscar Young]

When off season
SALMON : it’s filling, it’s tasty, you can cook it a few different ways & it’s not fishy. 60p 25f
Contest prep:
BABY RICE: when kcals are really low, baby rice is great as it’s swells and adds volume..you can also add baking powder for more swelling. My protein flavour drops & whey . Tasty 80gc

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[oscar Young]

Evening guys, 3 weeks out today …weight at 91.2kg, all time low.
I really really struggled at posing today.
But got it done…Jordan is happy but I got work to do with practice presentation wise. We are getting there slowly.
Some pics from today’s session

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[oscar Young]

It would depend on what your goals are but I’d still keep my carbs around the workout perimeter for insulin sensitivity & still drink intra l. I’d eat on wake, but this is not a must.

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[oscar Young]

I would take haider and Clare’s advice, whilst your goals are important, it’s also important to create memories in life.
If you stress, you won’t enjoy the experience.
So do what you can to take as much of a variety of high calorie snacks/foods
•nut butter
•protein bars
•oats,whey & nut butter
•baby rice (all you need is hot water )
•eat fruit whilst out there if possible
(Apples & nut butter or bananas and nut butter)
•rice cakes (you can add nut butter on these)
And to put things in perspective, it’s only 4 days, so it isn’t the end of the world.
Enjoy it buddy 🙂

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[oscar Young]

Evening guys,
New low today at 91.7kg, 1.3kg drop overnight.
Pics sent to Jordan today and he thought my legs looked tired so he took the fasted cardio off for a few days & reduced kcals around the workout perimeter instead just to bring them back to life.
I am also on orders to stop any pivotal reps just to promote better recovery.
So I’ll drop back to baseline volume.
Posing tomorrow at Leeds again working on my routine so quite excited.
Today I trained legs..& my knees weren’t playing ball so I altered the session
•lying ham 3 x 12,6-8,15
•hammer strength leg press 1×8-10, 1×15-20
•1 set of split lunges AMRAP
•1 triple drop set glute bridge first set 12 reps
•leg extensions 2 x12-15
•adductor RP 15-9-6

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[oscar Young]

I’d keep the RDL but I’d favour adding a chest supported movement on the other rotation like T-BAR row as haider suggested…that way your lower back is not battered for legs and can recover quicker in between sessions.

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[oscar Young]

I echo matts advice above…veet is is easier, quicker and accommodates all skin types

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[oscar Young]

I’d either do what Clare suggested or I’d move it completely move it to a different session? E.g do another push rotation but delt and tris focused, and keep the first rotation chest focused but tag in lateral variations…?

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[oscar Young]

I see that your tranning split has chest day but why I dont see you post your chest day? thanks

Hello buddy I have just finished my chest focused session not long ago
This is my current split that I have now run for about 6 months, post comp I’ll rotate it.
But for now I can still eek out progress on my numbers
This was the session;

•nautilus seated press 5-9,10-12 pr+f+iso

•hammer seated incline press 5-9,10-12 pr+f+iso

•seated dips RP 10-8-4

•stretch

•upright row : RP 16-8-4

•rear delts row : RP 16-8-4

•bicep curl 5-9, RP 16-8-4

•abs 3×12

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[oscar Young]

The lats attach to the tricep so execution becomes very important here, but even if you get that bang on ,when your late fatigue, automatically the triceps will take over as they are next up and he chain.
So if it affects your triceps on a push session i would personally bin it. A lot of movements that can achieve the same stimulus without hitting triceps.
As Claire suggested straight arm pulldown, choose between dual ropes or straight bar, whichever connects better

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[oscar Young]

Don’t attach yourself to numbers on the scale, it’s a recipe for getting fat.
By all means numbers on the scale matter, but focus on other markers too, like strength, bodycomp, recovery, sleep, appetite, digestion.
Get all this markers in line and everything else will fall in like by default as it’ll leave your body in a parasympathetic state that’ll allow for the body to thrive.
From there you can rationally make decisions when to push kcals up , when to hold & so forth.

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[oscar Young]

Rest day today team, I’m truly feeling it now…literally dragging my feet. Places that used to take 15 minutes to walk are taking 30 minutes.
Energy is low, mostly on a day like today where I ran protein/ only with fat for 2 out of 5 meals …
But this is where we separate the ones who are willing with the ones who aren’t willing.
It’s ok about will….where there is a will there is a way.
I had another treatment today to prepare me for the next 2 days of training ahead. I always try to maximise recovery from all aspects.

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[oscar Young]

catching up kama ibada bro. hizi wiki tatu Noma but you’ve got it bro.

Shukran my bro…one day at a time. We haven’t come this far just to come this far 😉

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[oscar Young]

You have to stay focused on your goal which I assume is to get lean. Feeling flat, no pumps is normal during the process..
You have to accept you’ll look a bit shit before you look better.
The priority during this process is fighting tooth and nail to hold strength & that you are doing.,
So don’t worry about feeling it looking flat every now and then.
You can also invest in a PUMP agent too, PREPARE is fantastic doubling up as a ore workout too.
Also you can start training in long sleeve tops or covered up if it’s messing with your head too much 😉

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