[oscar Young]

I think if you are off season then it’s dependent on your training, digestion & body comp ..if all are optimal and you are still starving then I’d push slightly up..maybe by 200kcal & then asses again after a week?

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[oscar Young]

Hey guys…so second rotation of PULL/LEGS earlier today. Tough tough session. Given the fact I pulled 220kg for 5 reps on conventional eccentric deadlifts last time meant I wasn’t going to go heavier but rather try add a rep. That I did & to my surprise the form was even better.
Session flowed well, bear my numbers & I’m very very pleased. My execution was much better too. That’s important as it was the main plan this time round, try reset the log book, clean up lifts, add eccentrics, pauses in the extreme ranges deadstops, loaded stretches & go into extreme ROM’s we haven’t visited for a while.
This combo of variables adhered towill create novel stimulus. This I promise you ..
Today’s session:
PULL/LEGS
•conventional pulls with eccentic control 5-9 , 9-12

•Assisted chin 9-12 , 12-15…. 30 seconds + forced rep + iso

Lat stretch

•Seated leg press 1 x 20 reps , this is a widow maker set so it’s not continuous reps , so roughly pick a weigh that will fail around 15 reps and then mini breaks until you get to 20

Quad stretch

•standing Single leg curl 1 load , 1 back off . No rest pause work here or partials or forced

Ham stretch

•Adductor rest pause heavy 8-4-2

•Calf rest pause
•Calf stretch set

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[oscar Young]

Hello guys…rest day today.. not much happening but I had a treatment earlier.. a bit of dry needling and a massage to prepare me for my deadlift session tomorrow… very much anxious about that session as it’s very solid. Legs/pull .
Will keep you posted:)

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[oscar Young]

Hello guys…so delts & tris …absolutely pleased with everything. Changed a few movements & rep ranges & this is now set on stone . Focus is to get as accurate as possible, priority being internal stimulus.
Pump was that ridiculous it was painful ????
•Crucifix laterals 6-9,9-15

•Atlantis Seated machine shoulder press : 5-9 , 9-12 + PR + F + 1+ISO

•Assisted dip machine (2 sec in stretch position) 8-10, 9-12 + PR + F + 1+ISO

•tricep stretch

•prime pec Dec : 3 point rest pause (5 sec in stretch position) 10-5-5

Chest stretch

Single arm machine lateral: 1 REST PAUSE) 12-5-5

Delt stretch

•Seated single arm tricep extension REST PAUSE 15-8-6

Tricep stretch

Tricep stretch

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[oscar Young]

Hello guys rest day today ..not much to report, other than a lot of rest & eating. Weather was good so went for a walk and got a few steps in..tomorrow I’m
At Flf for Delts & triceps ..so looking forward to that very much 🙂

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[oscar Young]

Hello mate, I’d ask how’s digestion, is it optimal? How’s energy levels? And looking at how long you have pushed for & 24lbs & you said yourself you are fluffy, I guess it’s time to have a tidy up first if you plan to carry on pushing. Otherwise it then becomes a game of diminishing returns.. But a tidy will give your gut a much needed break, improve your insulin sensitivity & getting your body to be more efficient in handling calories.

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[oscar Young]

Hello guys so PULL session earlier today.. that went very very well..I was very pleased. Mostly for the fact the first time I bombed the top set..:( this time I had my numbers right . Intensity was high too.
Workout was
•prime extreme row 5-9 , 9-12 + PR + F + 1+ISO
• Atlantis iso pulldown 5-9 , 9-12 + PR + F + ISO
•T bar row RP 8-5-3 (3 sec eccentric & 5 sec hold in the stretch position)
INTO A
•loaded stretch
•Cable prime bar & ROT8 handles RP 12-7-6
•bicep curl machine RP 12-8-8

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[oscar Young]

@xage thank you …we aim to get the start point better..

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[oscar Young]

Hello guys day off today, spent most of it napping eating & working.. my whole body feels the last couple of days.
I have also checked in today 22 weeks out, 100kg on the scales.
My diet hasn’t changed since the last update. Jordan has been tapering My assistance down in preparation for a cruise..then the plan is to build a base with test once bloods done and we are good to go. Below are today’s check in pics..very happy with where we are 22 weeks to go 🙂

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[oscar Young]

Clare pretty much hot the nail on the head. Plus if you are 4 weeks out you don’t want to be chopping and changing stuff. If that jasmine rice sludge sits well with your gut digestive wise then roll with it. As opposed to chopping and changing, then upsetting digestion.

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[oscar Young]

So today we did a leg session & it was truly disgusting. I was happy with my performance, execution & strength is really holding.

•Standing Single leg curl x 1 5-9, x 1 9-12 + PR + F + iso

•Paused leg press pivot
X 9-12
X 5-8
X 20 ….. bands off into PR + forced + iso ( holy sheeeet)

•Banded Glute bridge rest pause or Smith if no bands 12-6-3

•Hyper stretch set 5 seconds in hole x max bw reps

Into ham stretch

•Leg extension
X 3 , last set triple drop

Quad stretch

•Adductor rest pause

•Calf raise seated RP 8-4-4

If I can keep on top of my recovery and manage to get stronger on these session then I expect that to reflect on stage 🙂

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[oscar Young]

@kippy new program, noma!! Thank you for checking in..Deadlifts were disgusting…I’m back on them again on Tuesday ????..

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[oscar Young]

@muzmun he was shaking like a Leaf & was getting redder by the rep lol…to be honest so was I…I am sat here in a state..legs will be rough for the next few days haha

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[oscar Young]

Hello guys big ok push session at flex tone with Jordan and Kuba. We tried this workout last time and it didn’t feel right. We adjusted it & it flowed better today.
••Nautilus press 5-8, RP SET 2 point failure with iso
•Dual incline hammer press 5-8, RP SET 2 point failure with iso
•seated dip :RP SET 3 point
•pec Dec : 5 sec hold in stretch position to failure straight into 20 sec dumbell stretch
•cable upright row RP (8-5-5)
•rear delts rest pause (3 point) 12-8-6
•bicep RP 12-8-4

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[oscar Young]

I’m with hilly on a pro/fat breakfast as opposed to a carb breakfast mostly of your goal is to improve body composition.
It’ll make you metabolically flexible meaning you can shift from using one source of fuel to another..I.e glycogen or fat.
We can therefore burn more fat being carb free here

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