[oscar Young]

Hello guys…rest day today…so a lot of napping in between sessions. Also check in yesterday.
Weight is up and down and not settling, but this is due to anabolics which are keeping me full.
But I have only got the changes through today so
•no dietary changes
•cardio up from 25 to 30 minutes fasted
•tren ace added at 50mg every other day
•and Clen in at 20mcg daily
•T3 at 25mcg daily
Pics attached below 🙂

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[oscar Young]

Depends what you are after, but olive oil has less saturated fat than butter , so I’d favour that .

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[oscar Young]

You have to assess risk and reward, in this case you can train around it , but each time you increase load you challenge yourself in a new way. The risk becomes higher.
How about having a thickness session & a width session.
The RDL is superior yes because it’ll recruit that whole posterior chain . But the same chain will respond better to heavy loading. That’s where risk reward comes in question.
You got T BAR ROW as well as an option? Most chest supported movements seated or prone would be a safer option maybe?
Because if you get injured again, you are fucked! You then cannot train at all as opposed to now you can train around the injuries.

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[oscar Young]

ndo nacheki condition is coming in Oscar, just catching up kama kawa.

Shukran bro 🙂

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[oscar Young]

@oscar what is exactly single arm triceps press ? Can you please outline structure for Shoulder/triceps/chest day and chest oriented day ? Thank you so much

Have you got Instagram ? Please send me a DM & I’ll send you the video as it won’t send on here..
My first push session is chest focused whereas the shoulder session is delt & tri focused as outlined in my log. If there’s any other questions please feel free to ask 🙂

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[oscar Young]

What are people’s thoughts on having RDL toward the end of a pull session for people with lower back issues who can do RDL with higher rep/lower weight but can’t necessarily load heavy? Still beneficial?
____________________________

IG @imperial_iron

It’s still the same movement per se , only difference is obviously you won’t load it as much at the end of the session which obviously reduces the risk. However if you got issues with your lower back you should be working towards finding out what the cause is and fixing it first.
If you still want to do the RDL I’d then I’d go with a snatch grip..that would recruit more lat and upper back…:)

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[oscar Young]

Hello guys, rest day today. Been carrying a lot of fatigue from all the travel in the weekend. So today I’ve managed to nap maybe 3 hours in total.. I’ll also take an early bed tonight just to fully catch up with my sleep

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[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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