[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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[oscar Young]

No problem adding that in, if anything it’ll provide you with electrolytes which are important for cellular hydration and consequently performance.
Remember water is only one element of hydration, electrolyte balance will govern the rest. Nail both and you’re in a great position for performance and recovery. 🙂

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[oscar Young]

Evening guys, so rest day today. Nothing much going on but resting. A bit of anxiety going on as it’s density day tomorrow and it’ll be the first time back since my injury. The temptation is to take the RDL , as my back feels ok..but one voice tells me that’ll be stupid & to replace the movement till next week.
I’ll fill you in tomorrow…fingers crossed ????????

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[oscar Young]

•Rice cakes & nut butter or jam
•flap jack slices
Recipe
1 cup Rolled Oats
1 cup Almond Meal
1/2 cup Chia Seeds
1 cup Dates
2/3 cup Milk
2 tbsp Honey
1/2 cup Chocolate Chips
•oat cake muffins
Recipe
1 cup Flour
1 cup Rolled Oats
2 tsp Baking Powder
2 Eggs
1 cup Fat Free Vanilla Yoghurt
1/2 cup Honey or Maple Syrup
1/4 cup Milk
1 cup Fresh or Frozen Blueberries
1/3 cup Chia Seeds

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[oscar Young]

More info is needed here, are you assisted? If so, What are you running ?

How much cardio are you doing? What’s your kcals and are you making steps forward?

____________________________

Coach said more food coming wed thank god , have to muscle through tomorrow. But yes tren a 300 sust 300 mast 300 per week. Winny 50 , Clen 40mcg,

aromasin and caber being added when it’s delivered by end of week.

Cardio 3x fasted 30 mins incline 3.5 mph

Cardio 2x post training stair master 30 min

Weight has halted now for 2 weeks and I’ve progressively felt worse day by day. Again hunger is no problem I can manage starving. It’s the fatigue that kills me

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____________________________

Keep pushing !

[/quote]
Well the good news is food is coming tomorrow.. so after all your coach hasn’t left you for dead. Chances are he was trying to push you to drop more & now that you hit a wall, he’s reacted positively.

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[oscar Young]

Evening guys, so 11 weeks out Saturday just gone..I feel like I’m in a good spot, based on how I look, feel & from Jordan’s feedback.
Today we hit delts and tris with Calum…I feel like I’ve hit the wall with Atlantis press machine so I’ll be transitioning to the smith press on the next rotation.

Session was as follows

•Atlantis 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
Took a few pics post session too. These give you guys a bit of an idea where we are at

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[oscar Young]

I have this issue every now and then and I think it’s your SI joint, mostly if it’s hitting you on hack squats where your back is supported. Are you flat feet by any chance or got leg length discrepancies? I had/have that and that’s where my issues are coming from.

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[oscar Young]

More info is needed here, are you assisted? If so, What are you running ?
How much cardio are you doing? What’s your kcals and are you making steps forward?

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[oscar Young]

Hello buddy as Clare says, it depends firstly on your goals, and then your activity levels…and also if what you are doing at the moment is working.
Personally I run pro/fat on rest days with zero carbs. I feel this improves insulin sensitivity so the body is more efficient at utilising carbs when introduced, keeps my stomach happy & generally my body comp looks tidier. 🙂

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