[oscar Young]

22 days left!
Weight sitting at 90.7kg
So today I trained legs this morning with Ben pakulski and Jordan shallows.
It was interesting as I never train until 12:30-13:00.
But today we started at 6:30am so training was fasted & only had 25g sustain & MPS Max .
Very very tough leg session and drove Home the point, sets are not to be done for completion but to challenge muscle.
Also you have to be aware of internal and external stimulus..most of us are only mostly aware of what’s going on externally whilst missing a big portion of what’s going on internally to stabilise muscles.
Slightly different sessions but volume was kept the same. I also stuck to movements that were familiar.
I took
•Lying ham x 2
•Pendulum x 2
•Leg extensions x 3
•45 degree hip extensions x 2
•Adductor Rp
Legs are completely toast now & I still got 30 minutes of cardio pending…lol
But guess what…….it’s getting done by hook or crook. My body is battered but the real battle isn’t neck down, the battles in life are neck up..;)

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[oscar Young]

I think as Clare said above their is rationale to wanting to change your split which is progress and excitement diminish which will kill the drive to improve and take the fun element out of training which is vital.
Try an upper/ lower. It’ll introduce excitement & most importantly new stimulus. This should see you back to making steps forward which will result in excitement.
We all get contentment from some form of progress. So I say go for it buddy 🙂

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[oscar Young]

At this point as the guys have stressed, minimising fatigue by dropping output & focusing on optimal recovery is the goal. Keep battering the body and the desired look wont be achieved. Monitor the above variables and the body comes to life 🙂

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[oscar Young]

Hey guys 23 days left!
Weight is sitting at 91kg .
Cardio is in from tomorrow 30 minutes on cross trainer. Let’s have a go at shifting this last bits off..
So I did a pull today. Not my normal session as I trained with Ben pakulski who’s holding a weekend training camp at my gym.
Very very insightful session as Ben is one of the smartest people in terms of hypertrophy..so yes it’s one of them chances of a lifetime.
Also with us was Jordan shallows who’s traveled with Ben & is a very strong guy.
I kept to my volume and did not do nothing over what I was meant to do work wise. As recovery is priority at this moment in time..
So yes a special day indeed.
Tomorrow we will be looking at hitting legs first thing before the seminar starts. I haven’t trained that early so it’ll be an interesting one. But these are chances not to be missed.

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[oscar Young]

24 days left!
Sat at 92kg this morning..Jordan isn’t concerned, however we might have to get cardio back in at some point. I’ll send pics first thing tomorrow then a decision will be made.
Main rationale behind this is due to dieting for long the body might be adapting metabolically, so as a result things feel like they slowing down .
So the addition of cardio just means we can regulate precise movements/ speed/ duration etc.
Personally I don’t mind doing anything if it’ll make me sharper for the finals…because that’s the goal.
We did push today, quite a productive session. And I was happy with it.
I have run prep solo in terms of training but now as I get into a new set point that’s going to be testing I have had to get a training partner just to make sure I’m giving everything and more each workout. As the happenings on the gym floor dictate the final look on stage.

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[oscar Young]

Cream of rice for me, maple syrup flavour, tea spoon of coconut oil, whey, chop a banana & add my protein flavour drops of choice depending on mood ..
Water boiled first poured into the cream of rice in a bowl , electric whisker to whisk till fine..whey added after , whisk again & bobs your uncle ????

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[oscar Young]

Day off today, energy levels have been low as we made adjustments to the diet yesterday.
This is how we currently set up going into the next 4 weeks:

????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

◾250g chicken and veg

◾Pre bed 30g protein, 300g fat free greek yoghurt.

????REST DAY MEALS
◾Meal 1 – 1 whole egg & 2egg whites 200g 5% turkey mince

◾Meal 2 – 300g chicken

◾Meal 3 – 200g 5% fat beef, 200g fat free cottage cheese

◾Meal 4 – 300g Chicken & veg

◾Meal 5 – 300g chicken and veg

◾Meal 6 – 30g protein, 300g fat free greek yoghurt

Rest days add 20mcg clen pre bed

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[oscar Young]

26 days to go my man. Absolutely amazing that you’re still being so meticulous and stubborn with progressing the numbers so deep into prep. Definitely a mental barrier that many need to overcome and stop using the excuse that they’re lacking energy to justify complacency in terms of smashing the logbook. The mind is definitely the most important part of the process and you have time and again demonstrated this both through your thoughts and actions,
Personally I find some days during prep, you’re dragging your heels before the session but as soon as you step through those gym doors, a switch is flicked and nothing can stop you. Then, a few hours after the session it’s back to zombie state haha.

_________________________________________

Comp history:

NPA South West 18th August 2019

– 1st: NPA South West 2019 Novice 1st Place

– NPA South West 2019 Best Male 1st Timers

– NPA South West 2019 Best Transformation Male

– NPA South West 2019 3rd place overall

__________________________________________________________________________________________

Lifetime natural – first show 18th August 2019.

Next show – 27th October 2019: British Championships

Journal – Road to First Comp

Instagram: samking104

Thank you Sam, I’ve always maintained that most battles in life in general are neck up ! Very rarely neck down.
And that’s definitely the case in prep..also sometimes I’ve come to accept you don’t have to enjoy the work itself but just have to do what’s needed to get you to the end result.
Yesterday I had an triple espresso before the session, I also had a tub of PREPARE that I took to tbt gym floor with me. And as I warmed up I had a heaped scoop that I kept sticking down my throat. By the time I got to my work set I had 2 scoops down the hatch & I was wired with laser focus .
All I cared about was completing the task at hand.

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[oscar Young]

ill have a look on my lunch! Thanks for the quick response – I typically do what clare says however i do like the idea of being fixed in that position for sure! I have 4 weeks of prep left so perhaps after ill have a play around and hit a fair few sets and see which one fits!

Yes you can also use the barbell variation. I prefer a chest supported t bar as the stability profile is more optimal.

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[oscar Young]

I always struggled with this but with the T bar, success of the set depends on make of the machine itself, the set up,the chest pad height, and are your feet stable at the bottom?
It’ll vary from one person to the other..
Some people prefer having their diaphragm on the pad, some prefer having their stomach on the pad.
I feel if you can find a middle ground between the 2 it’d be optimal so long as you are not crunched over. Your spine and rib cage need to be extended.
Your elbow also needs to travel naturally, so if you set up right the elbow path will ensure you stimulate your upper back muscles by default.
In terms of breathing, I go opposite and breathe in as the load goes down so my stomach is full of air and is sort of padded against the pad.
I have a few videos you can look at on my Instagram page that might help.
Young_4040

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[oscar Young]

So density/pull day today guys . Anxiety levels through the roof , energy levels down before the session.
Double espresso later and 2 scoops of PREPARE I went in . Really took my time warming up whilst de cluttering my mind. In fact I was longer than usual.
This served me right because I just creeped up slowly that when I reached the working weight not only was I ready, I almost didn’t realise it.
I feel being oblivious sometimes helps, as it doesn’t give you a chance to overthink .
I ended up hitting 240kg for 5 reps & backed off at 180kg for 12.
Very very happy with that as goal is just to hold Stength at the minute as we sink deeper into a deficit.
A well deserved rest day tomorrow.
27 days and counting

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[oscar Young]

How many rotations is it matey

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[oscar Young]

Rich absolutely nails it here. Just beware of the ‘WHY’. Make sure the movements suit you , and serve you. Make sure you can recover too

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[oscar Young]

Rest day today guys..I woke up at 90.9kg so just a kilo above baseline weight.
I was very lethargic this morning and that was an indication of me creeping towards this weight.
I loaded at 88.9kg and that was an all time low , so I’m not far of that.
The plan is once we get there, Jordan will make some adjustments on my plan and then we’ll aim to take 5lbs off.. the fun will begin then.
Early bed for me as I got DENSITY/PULL tomorrow for the first time post show. So 18 days ago.
A bit anxious if I’m honest but I am relishing the challenge.
Will keep you posted tomorrow

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[oscar Young]

Hello guys , so Delts & tris session today, very slow start but I actually warmed up to the session as I went on and it was actually productive in the end.
Strength is being tested massively, so it’s a case of fighting tooth and nail to hold it.
At this point you’d think we’d change movements but not. We have to just hold that strength as we go into the show.
Session below :

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

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