[oscar Young]

Hello guys so DENSITY/LEG DAY.
I was in the company of josh & Callum.
I was a bit apprehensive at first but decided to take the RDL for the first time since the QL injury.
Plan was to take the feeder sets slow and if I felt anything as much as a tingle I’d back off. But I didn’t.so I went for it & in the end a very productive session.
Now to build on that .
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 (2sec pause)
•standing ham curl :1 set 5-9 , 1 set 10-12

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

Video on my insta young_4040 🙂
____________________________

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[oscar Young]

@bts1993 thank you buddy ..let’s see what happens in the next 8 weeks 🙂

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[oscar Young]

Defo polar…I’m using one now in my prep for Cardio..chest strap & watch ..

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[oscar Young]

Hello team…rest day today and check in day too. I have dropped over 3kg in one week…this is due to the changes made last week. Introducing T3 at 25mcg daily & clen at 20mcg daily …I also moved from cross trainer to stairmaster which has seen me burn more kcals per 30 minutes compared to cross trainer.
I’m yet to get feedback but I’ll share my pics on here to show you where we are

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[oscar Young]

Jack you might also want to look at your bracing. Are you staying tight and braced at the bottom of the rep? More often lack of bracing will always leave the lower back feeling a bit vulnerable as you now can’t drive it against the pad on your way up.
Another trick is sticking a foam roller on your upper back which emphasises the hip drive against the pad with the foam roller acting as a cue .

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[oscar Young]

In my opinion, the only way I’d try this is if I had a carb heavy meal that night before.
But like Jamie said statistics and data is king. Try it whilst tracking your lifts,& if there’s evidence you are making steps forward then good on you . 🙂

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[oscar Young]

So guys it’s been such a good day., one I never thought I’d witness in my lifetime. Myself & Jordan trained with x7 mr Olympia Phil Heath.
We did pull, he lead the way training wise which meant we were quite off plan.
Phil spoke a lot about mindset, the importance of sticking to your lane, the importance of taking a day at a time..he did drop a lot of gems which will be on the site as soon a possible

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[oscar Young]

I’m with James, look to hold Strentgh as much as possible, be strict on your diet as much as possible, for the purpose of recovery and holding onto condition as much as possible….once assistance is reintroduced , then push up by all means..the environment created is much more optimal for a push 🙂

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[oscar Young]

Rest day today my people, it’s starting to hit me slowly…& I can feel the effects now. So goal is to focus on recovery & that means managing my time efficiently ..working and when possible napping or cooking meals ahead .
Tomorrow we are on back and there is a very big surprise for all of you … 😉

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[oscar Young]

This is mostly a case of execution firstly.. most people don’t know how to maintain elbow path when trying to hit lower lats.
So first I’d be looking at the lat anatomy (it originates in the hip and inserts in the upper arm)
So that bieng said your elbows need to travel in line with the fibres (which run across your back into your spine) & finish around the hip.
Main tip I give clients for lats is ‘elbow back,down and around’.
Try this with all your movements targeting lower lats. Once in the bag, look to get very strong and always finish with loaded stretches.

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[oscar Young]

Yes they should replace this and in the new collection order a size down

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[oscar Young]

Stellar session today guys. When I say that. I mean I haven’t loaded a squat variation on a good 8 months because of a niggle i picked up on the hack squat.
In between that time and now I have avoided squat variations altogether and just based my rotations on leg press(es) up until recently when I started introducing paused work rotating between Smith machine & pendulum squat.
With paused with the emphasis is placed on accuracy as opposed to load, and the rep range higher. That way you can get a metabolic effect with it too. So I advice you try these if I’m my situation.
But today I managed 100kg on the pendulum for 8 reps with a back off set of 80kg for 13 reps.
I was so pleased with this as it means we can build on from here to get stronger.
Session was as follows :

•lying ham 3 x 8-10,10-12,12-15

•seated leg press 8-10,12-15

•pendulum squats 10-12, 12-15

•leg extensions 2 x10-12

•adductor 2×12-15

•standing calf raise

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[oscar Young]

I don’t know about 24 hours but I don’t see a problem with a bit of fasting..the gut will thank you.
On a training day I’ll always eat my first meal by 6:00am, straight after my cardio.
On a non training day, I will do the cardio and then have my breakfast around 9:00am …and I feel great from it.
I don’t leave it too long as then I have to pack all remaining meals in with only a short space of time which will then stress the gut, defeating the main objective in the first place.

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[oscar Young]

Afternoon guys…so push today at flex and tone.
Top top session… I was quite shattered this morning as I’ve moved from the cross trainer to stairmaster so it absolutely handed my arse to me on a plate.
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]

Okay thanks! Unfortunately my gym is the best in the area and has everything else that others don’t except for that machine.

Ok now that you are in the best gym, we have to do with what’s there .
You can do lateral lunges and load them heavy with a barbell, aim for a 5-9 then a back off set of 10-12. Alternatively you can do a rest pause aiming for 8-4-2..
OR
You could do the BB lateral lunge on one rotation aiming heavy reps & then go for cuffed cable around your ankles on the other rotation and keep it high reps .

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