[oscar Young]

Evening guys, another one in the bag earlier this afternoon. Delts and tri’s in the bag.
Session was productive. I switched the Atlantis press for the smith incline machine as I felt I’d hit a ceiling strength wise . So I’ll probably run with this until the end of prep.
I’ve also merged some pics, one from last week after the same session & it’s evident body comp is improving which I’m happy with.
Session was as follows

•Atlantis 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]

This is a legit question. Coming from a comfort point it’s about preference. I personally like baggy fits, whether it be tops or pants. Next thing is material, gotta be comfy cotton or breathable material.
In terms of look, I have to feel like I’m smart & look good. Psychologically it gives me a boost. I have to iron my TrainedByJP t shirts and can’t train in thrones creased.
In terms of shoes I wear trainers apart from density & leg day where I replace those with Vibrams

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[oscar Young]

Pull day today team. Strength is still gradually climbing. I feel the drugs are now kicking in as we are 4 weeks into cycle and they are all long esters.
Intensity was very high today & this is a workout I also enjoy very much.
A mixture of upper back and lat movements ensures for a crazy pump.

T bar row 5-9,9-12+PR+F+ISO

•Atlantis pull down with prime handle 5-9,9-12+PR+F+ISO

•seated Atlantis row (upper back) 5-9,9-12+PR+F+ISO

•single arm Atlantis iso pulldown 1 set of 12-15

STRETCH

•rear delts RP 12-8-6

•bicep preacher curl RP 10-6–4

•standing bicep cable curl : RP 15-8-4

Really like the Atlantis seated row as an upper back movement as The handles swivel allowing the wrist to move freely, the chest pad gives you something to drive on to making for better stability profile & the strength curve means it drops off as you pull it closer to you allowing for max scapula retraction and to fully shorten the target muscle(s).

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[oscar Young]

Not as an alternative to rice as you’d need a high GI source like white potatoes etc to replace rice.
If you want a low GI option then this would serve well instead of brown rice, sweet potatoes etc as Ryan explains above:)

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[oscar Young]

Maybe shredabull ? 😉

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[oscar Young]

Hello guys, rest day today & spent it with the whole team at Watford 2bros show. Where joe ballinger won his class & the overall, janes coming 3rd in the pro show.
These are very very inspiring atmospheres to be in. Seeing everyone at their best & competitive gave me the fire to want to do better too.
I am going back into Manchester absolutely motivated & very very full of fire

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[oscar Young]

Thank you @rhyspearson93 . It’s been a very productive off season.
Current diet
????WORKOUT DAY MEALS
◾️Meal 1 – 2 whole eggs & 2 egg whites 200g 5% turkey mince
◾️Meal 2 – 60g protein from whey , 15g olive oil
◾️pre – 60g protein from whey, 100g rice flakes / baby rice, 5g coconut oil, 150g banana
◾️INTRA-
•Leg day 4 scoops of sustain ( 100g carbs ) , •pull day 4 scoops of sustain ( 100g carbs ) •push day 3 scoops of sustain 75g carbs. With each session 3 scoops Mps max , 5g creatine
◾️PWO
PWO –

: Push – 222g coco pops & 60g whey

: pull 237g coco pops & 60g whey

: legs 252g coco pops & 60g whey

◾️2 bagels & 60g protein & 50g jam leg day
2 bagels & 60g protein, 40g jam pull day
2 bagels & 60g protein & 30g jam push day
◾️Pre bed 30g protein, 300g fat free greek yoghurt.

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[oscar Young]

Protein and fats first thing , to keep you insulin sensitive and carbs around your workout window 🙂

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[oscar Young]

Currently writing this from Kuba’s settee , absolutely flat out. lol but I had a top top session. Very very productive. I went a bit off plan but still with the same variations & the same amount of work that needed doing. So all in all very happy.
I have never sweated like this, I’ll probably be lighter on the scales upon wake .
We took
•Prime seated ham curl 1×9-12, 1×12-15+PR+F +ISO
•Prime leg extensions 1×9-12, 1×12-15+PR+F +ISO
•hack squat 1×8-10,1X12-15
•Atlantis single leg press 1×9-12 1×15
•glute bridge SS with back extensions (glute ham focus) 2 sets of 9-12
•dumbbell hamstring curls 1 set AMRAP followed by 3 forced reps
•seated calf raise 3X12

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[oscar Young]

Weight will always fluctuate on a daily basis, based on different reasons so weighing in daily isn’t productive at all. Mentally also it’ll mess with your head.
But consistent weigh ins,same day, same time,( preferably first thing, empty,after going toilet & with no clothes) same scales will always give you more reliable data that you can rely on.
Jamie has spoke about how you’d react then…in a nutshell always aiming to keep your food high & get into a deficit by expending more energy through cardio, steps, increasing training intensity, frequency and all.
And yes sometimes you’ll also have to drop kcals or do both.. but keep food high as that will allow you to have more productive sessions

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[oscar Young]

Hello guys…so push session today… chest focused at flex & tone.
Strength is holding well & pump was epic.. the adjustments Jordan made last week to my assistance, Have meant I have stayed fuller in terms of my physique.
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

After the session I had a treatment with a physio to check where my QL is at recovery wise.
It’s feeling much better and has really improved. I’d have it at 2/10 , 10 being unbearable. He also drained my legs as I stared cardio on stairmaster and my legs just feel heavy.
I also have legs with Kuba at ultra flex so I also had to prepare my legs for that occasion. 🙂

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[oscar Young]

I suppose it’s personal preference during the off season but you always want to stay above 130bpm. I mean the goal is to make improve cardiovascular fitness right.? 🙂

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[oscar Young]

Day off training today guys…I had a lot of work to do & clients to train so it’s been a long long day.
In other news it was check in day… 10 weeks out now.
Weight held at 99.7kg as last week even though we expected it to go up due to changes that were made with assistance last week, so I’ll take it. This was Jordan’s response:
The visual is absolutely perfect bud !

So let’s take out 1 bagel on all training days, the jam stays.

Let’s also take cardio over to the stair master for the 20 mins now fitness will be higher , I think in 20 mins we can burn a lot of calories on there !

On a rest day let’s change meal 1
To 1 whole egg and 4 whites , keep the turkey the same

And last meal let’s drop the almond butter 🙂

So a few adjustments on food, cardio stays the same duration but on stairmaster now.
I am starting to get really excited now. Pics attached below 🙂

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[oscar Young]

Yes I suppose that shows how deep you must have been in a deficit before you went away. I’d still slowly creep food up..but keep training intensity as high as possible…make sure you earn that food.

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[oscar Young]

Hey guys , very productive density session today considering circumstances.
I did not RDL as much as I felt 90% better today, & that proved to be a good choice. Because when I did my top set on chin ups, I felt my intercostal muscles only from a distance….but that was enough to remind me I wasn’t in the clear or out of the woods yet.
So I altered the RDL with a chest supported prime machine extreme row & that felt v good.
Pump was immense too. Took some pics that I’ll upload on here.
Session went like this:
Hello bro, at first I’d forgotten you were at ultraflex then it got to 12:45 and I remembered mans not here ????
I took
•Extreme row 1×5-9,1×12+RP+F+ISO
•Chin ups 1×5-9,1×12+RP+F+ISO
•Unilateral seated row : 1 set 12 reps (3 part) rest pause
•pendulum 1×25 (2sec pause)
•standing ham curl :1 set 5-9 , 1 set 10-12
•adductor:1 set 15 reps (3 part) rest pause

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