[oscar Young]

Hello my man,

Looks like things are going really well. Missed out catch ups, we will have to organise a training session after we get this show out of the way etc. Least we shall see each other show day. Excited for the show.

How is your current train and rest day diets lookling like now?

have u needed many higher days
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Hello hilly,
Yeah it’s not too bad, I miss our catch ups too, them nasty leg sessions.
Yes off course we need to get a session in and have a good catch up after the show.
I am very excited for the show too, as a first timer I cannot wait.
My diet has stayed the same pretty much the last 3 weeks.
Only adjustments made today was around training with intra,post & post post.

????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, 100g rice flakes / baby rice, 100g banana
◾INTRA-
•Leg day 1.5 scoops of sustain
•pull day 1 scoops of sustain
•push day 1 scoops of sustain
•With each session 3 scoops Mps max & 5g creatine
◾PWO
:Push – 125g coco pops & 60g whey

: pull 125g coco pops & 60g whey

: legs 200g coco pops & 60g whey

◾2 bagels & 60g protein & 40g jam leg day
2 bagels & 60g protein
2 bagels & 60g protein
◾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, 75g avacado
◾Meal 3 – 200g 5% fat beef, 200g fat free cottage cheese
◾Meal 4 – 300g Chicken & veg
◾Meal 5 – 300g minced beef
◾Meal 6 – 30g protein, 300g fat free greek yoghurt

Rest days I will be adding 20mg clen to a further 60mg that I’m currently taking.
I haven’t had a high day, a re feed or cheat meal..I haven’t had one of those the last sort of 2 years as I tend to come in slow & by the time I’m ready it’s just a case of waiting for carb up.
But we still got 4 weeks to go so let’s see, it might be needed as this is a different type of prep.. i know it’s just not a case of push push , & rather push and pull 🙂

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[oscar Young]

Your recovery will dictate frequency and volume…. so in this case you already know which one works better for you .
Run with that and progress it as much as you can. Nothing is set on stone when it comes to training so Where necessary auto regulate.:)

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[oscar Young]

Evening guys, tough day today..leg day..took me an hour almost to get going.
But once in the session it was actually quite productive. I had a colleague walk me through each movement and literally got the best of me..I am currently ruined wondering how I’ll do cardio in the am. But somehow some way it’ll get done.
I get excited at this stage….it’s all mental & you have to be switched on .
Workout was as follows

•lying ham 3 x 8-10,10-12,12-15

•seated leg press 8-10,12-15

•smith squats 10-12, 12-15

•leg extensions 2 x10-12

•adductor 2×12-15

•standing calf raise

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[oscar Young]

I am with Claire..& Tim to an extent. Intensity IMO is relative, it’s also a skill, that you acquire over a long time.
But there has to be a sequence of basics to tick off first; namely execution & then once you can move optimally then you’d load the movement.
Now that’s not as straight forward as it sounds Because each time you increase the load, you are then challenged in a new way.
So it’s a case of bieng able to progress whilst keeping everything across the board standard over a long period of time.
As Tim suggests, pick a couple movements and just master them for as long as you can getting strong in multiple rep ranges till you hit a ceiling.
Might take 12,24,36 or even 48 months. You’ll be suprised. 🙂

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[oscar Young]

Good evening guys so we are 4.5 weeks out on the dot.. there hasn’t been any adjustments on my diet for about 2-3 weeks as body comp has been improving..test is up from 600 to 650 and winstrol is in 20mg a.m & pm.
Cardio remains at 40 minutes fasted.
Push day today , very productive and very strong.
Pump was insane too..
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]

@youngoscar ehh a little bit. I just randomly feel a lot flatter than I have been feeling the rest of the cruise

I think that’s pretty normal as the assistance leave the system you will loose a bit of fullness for which the gear was responsible for initially .

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[oscar Young]

I think it’s normal given most of the drugs would have cleared of your system and with that dropping some water.
Does you body comp look much better?

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[oscar Young]

Hello guys, so yesterday absolutely wrote me off…been battered.
But today being a rest day, I had a treatment. Full massage & dry needling. I have booked these twice a week for the next 5 weeks, Just to make sure I’m
In good shape approaching sessions and also mobility wise to help with posing.
Apart from that on rest days I’m doubling up on halcyon, having Epsom salt baths & napping in the day.
Come night I’m in bed for 9:30pm latest.
I feel recovery is a variable you must control here to the best of your ability.

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[oscar Young]

@clare that’s what I am currently doing! rest days never hurt! thank you

@haider-mehdi @youngoscar around 10 weeks I have run this split. I’m going to go to 2on1off next that seems very ideal. and old hip injury acquired at work haven’t had worked on in a year almost. I rule it out because I have made progress whilst under pain and discomfort but I can’t take it out of the equation I guess when things halt.

sleep is very good and stress is no more or less than it’s always been. thank you all for the input and questions btw

Ok that makes sense , I like to say ‘no pain no gain, but in the same light if you don’t know the pain, no gain.’ So if have it checked out ASAP .
I’m not a fan of training in pain..because half of the time the body wins & you have to eventually stop training …then you are fucked!
Please keep us updated how you get once you alter the split and see someone about that hip.

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[oscar Young]

Hello guys, 93.5kg this morning…all time low…energy levels started to drop, so I’m monitoring recovery massively.
Extra naps where I can , double up on halcyon tablets and making sure supps on point.
Jordan is happy with where I am and with under 5 weeks to go check ins are sent daily , pics and weight.
DENSITY/LEGS earlier.
This session had me very anxious for the last 2 days but I’m glad I got it done.
Strength still holding..I did not manage to take progression on the top set and back off but I matched last rotation, and considering I’m 2kg lighter since then I’ll take that.
I also did not take the pendulum and took the Atlantis pivot press instead because knees were simple beat up. And I have leg day in 3 sleeps too
Session was
BB RDL 1×5-9,1×10-12

•Chin ups 1×5-9,1×12+RP+F+ISO

•Unilateral seated row : 1 set 12 reps (3 part) rest pause

•pendulum 1×25

•standing ham curl :1 set 5-9 , 1 set 10-12

•adductor:1 set 15 reps (3 part) rest pause

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[oscar Young]

are you still doing pivotal rep sets?
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Hey Corinne, yes I’m still doing pivotal reps…recovery allows and I’m
Still progressing on numbers & load here and there.
As soon as recovery takes a hit I’ll adjust maybe back to straight sets, but for now it’s all fun 🙂

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[oscar Young]

How long have you run the split?
Maybe it might be worth altering it to 2 on 1 off…if you have been running it for king and eventually run yourself to the ground if recommend a full deload..maybe a full week.
Is your back okay? Why do you need to see a chiropractor?
How’s your stress levels?
How’s your sleep?
So many questions buddy

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[oscar Young]

Just had a look at the MPS max and it says it only contains 4g of protein per serving.

It has got very high quality amino acids…in fact pharmaceutical patented kwoya quality amino acids . And in addition hydro whey to maximise protein synthesis. If you can find a product that will match it or beat it then good luck.
And that’s not my opinion, it’s fact 🙂 ????

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[oscar Young]

Hello guys, 5 weeks on the dot today. Posing Trunks arrived yesterday so it’s all feeling so real…
Delts and tris earlier today..Strentgh is still holding so I’m happy.
Session was as follows:
•Smith machine shoulders press 5-9,9-12+PR+F+1

•dips 5-9,9-12+PR+F+1

•single arm tricep press RP 12

•cable tricep extension 1×12–15

Stretch

•Pec Dec : RP 12-7-6 (5 sec stretch)
•lying cuff lateral RP 12-8-6

•Seated machine lat raise 12-8-6

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[oscar Young]

@cameron has nailed that 100%….I have nothing to add lol

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