[oscar Young]

Rest day today … went to visit a friend this afternoon for a catch up . It happened to be his wife’s birthday and she was having a padel themed birthday. So i went along to watch . I must admit i did not know how popular padel has become till I got there . Good day altogether tho

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[oscar Young]

Hello David ,

This doesn’t look to bad . What are your goals ?

Hey,

In general, I love bodybuilding, the process itself. I love watching the shows etc. I don’t know if I could call it a real passion because I’m young. But it’s for sure a lifestyle: I track everything and try to optimise everything.

So my main goal is to build some muscle with this split, obviously.) I will start my rebound in some weeks. It’s more upper-focused, I know. If I won’t notice any progress in my legs, I will change the volume or the row of the exercises.

Cheers![/quote]
Okay that’s why I asked the initial question as it looked very upper body biased . So long as you know the outcomes and are willing to make adjustments then , I’d say crack on my man

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[oscar Young]

Hello David ,
This doesn’t look to bad . What are your goals ?

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[oscar Young]

Today was a rest day …went to work as normal..tough day as one of my clients was attending sentencing today & they’ve sent him away for 17 years. I’ve known him for 10 years plus. Was a tough ..

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[oscar Young]

LEG DAY

Another good session, another chance to progress & a new slate to do better. And we took the opportunity to so . Volume in this session a bit higher as frequency has come down a touch . All lifts progressed

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[oscar Young]

Hello Harrison ,
I would say this looks good to me .. crack on and let us know how you get on

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[oscar Young]

Rest day here ..not much to report but just a normal working day ..getting myself ready for leg day tomorrow

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[oscar Young]

Hello anton ,
This looks decent .. I’d stick dips before flys on push 1 tho so that you just have more oomph .

I’d stick the rear delts work in pull session to allow for more laterals to be done on push 2 & get my presses in first before i finish with isolation stuff

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[oscar Young]

Gurra ,
This looks good and there’s ample toke to recover between workouts . I say go ahead and get after it . Come back after a while and update us how you getting on .

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[oscar Young]

PULL

Sometimes, the stars align, and everything falls into place. Lifts feel good, and you take progressions effortlessly. This was one of those sessions. I enjoyed it and savoured it, as those moments don’t come as often as we’d like.

SESSION
Unilateral cable pull down x 3
Barbell bent over row x 2
Unilateral seated row x 2
Seated over hand row x 2
Rear delt row x 3
Bicep stuff x 3

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[oscar Young]

Jason this is spot on .. you’ll be able to get away with 3 sleeps in this volume so long as you are nailing everything else

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[oscar Young]

This looks good … you can alternate so maybe session B starts with back work , session C starts with leg work and so forth

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[oscar Young]

PUSH

16 total sets for the session this afternoon, and all lifts progressed after 2 sleeps from training upper with a total of 14 sets between push/pull . The ability to progress my lifts is the barometer here, as it indicates that not only am I able to recover from the work I did on Saturday, but also that progressive overload is one of the key drivers of hypertrophy. This is where tracking your lifts via a logbook 📕 becomes very important, as there’s an element of tangibility. If you aren’t recovering between sessions and you are maximizing every variable outside the gym (diet, sleep, hydration, stress management), then your programming might be the issue.

SESSION
Cable cross over tricep extensions x 3
Prime seated tricep dips x 2
High incline smith press x 2
Flat prime chest press x 2
Prime pec dec x 2
Atlantis unilateral lat raise x 5

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[oscar Young]

I agree with Jordan here as that’s one of the things he taught me bringing me up in this game .
And it is more applicable on leg training because that’s also where you will be maximally challenged, mostly on that pendulum. What’s more , you can use that method to standardise your execution.
Continuous reps don’t allow you to think … because thinking is and can most of the time be a constraint to working !

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[oscar Young]

Rest day today .. a lie in this morning followed by some chores around the flat and all . This afternoon I went for a roast dinner with one of my clients who’s been on electric tag (bail) for just over four years . His case constantly getting adjourned for one reason or the other .

But he’s finally getting sentenced on Wednesday this week . And he might be going away for over a decade . He has a son who’s 12 , and it’s been so tough listening to him recount his experiences currently. And sitting across the table from his son I couldn’t help but feel empathy for him . What chaos must be goin on in his little mind .

Left me in a very reflective mood . Left me greatful for everything I have and everything am going through .

God is the greatest

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