[oscar Young]

Not much to report today other than a full day in work as it was rest day .. legs feeling battered from yesterday session tho

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[oscar Young]

Hello oscar what is your current diet right now?

Sorry for disturbing,

greetings

Hello Vincent so

MEAL 1
150g sourdough
2 eggs
50g avo

MEAL 2
225g cod
100g jasmine rice
10g coconut oil
Veg

MEAL 3
100g baby rice
50g ISO WHEY
20g dark chocolate

MEAL 4
125 baby rice
50g ISO WHEY
30g raisins

MEAL 5
200g lean beef mince
400g white potatoes
Veg

MEAL 6
250g 0% fat Greek yogurt
100g granola
20g whey

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[oscar Young]

Lower this afternoon..they are coming round fast which is getting me on me thinking of everything I am doing to ensure max recovery so that I can prolong that progressive runway

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[oscar Young]

Second time on UPPER B this afternoon.
There were a few questions on how I planned to progress the band work on last week’s post which I answered. So today , I chose to tie the green bands on a higher squat rack as compared to last week , and the set was way more challenging to get short . This is just one of many ways to progress. I probably will stay here till I can hit at least 10-12 reps on set one .

Progress made across all lifts across the session and pump was insane . A good day in the office. 😊

SESSION

Banded Pushdown x 2

Prime Dip x 2

Smith High incline press x 2

Cuffed lying Lateral raises x 4

Prime Pec dec x 1

Prime machine Unilateral cable lat pulldown x 2

Barbell bent over row x 1

Atlantis seated row x 2

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[oscar Young]

Hopefully if we can get these questions clares asked answered, we can find a way forward. It’ll also be helpful to know when dieting, pressing movements take the hit first .

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[oscar Young]

Hello team cracking leg session yesterday but wrote me off ..posted bits on IG ..took a rest day today ..

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[oscar Young]

Hey Lucas ,
This looks good buddy , I don’t know about the bent over rows after stiff legs though? Let us know how you get on please

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[oscar Young]

Hey Kyle , if you are progressing weights week in week out, then it’s a matter of patience. Keep plugging away. Make sure on leg days you are sleeping well the night before , you eating enough during the day and drinking enough water . Put yourself in the best v possible position to get the best outcome. Stay away from movements that aggravate your knee

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[oscar Young]

This is the second time I am hit this rotation, so I am still experimenting with bits. I decided to do bilateral pushdowns on set 1, and then a set of unilateral pushdowns on the second set. It felt good, and I might keep this setup for now.

There have been a few questions about my exercise order, and one might actually argue that training triceps before pressing could be a hindrance to the pressing movements that follow. However, another argument could also be made that placing tricep work towards the end of the session would deprioritize them due to the fatigue accumulated by that point. There’s no wrong or right here , your training should reflect your needs and like a prescription it should only make sense to you .

So if you wanted to balance your physique, how would you go about it? One option is to have two rotations, whereby you can start with the triceps and not have to worry about the pressing movements that come after. On the next rotation, you can start with the pressing movements first and hit smaller body parts afterward.

In my case, my chest is a stronger body part than my arms and delts, which means my priority is to bring up my arms and delts . So, not only am I training both frequently, but I am also prioritizing them at the start of the session when I have the most energy. Body parts trained at the start of the session always get the best stimulus IMO

SESSION

Cable Pushdown x 2

Atlantis Dip x 2

Prime High incline press x 2

Prime Lateral raises x 4

Prime cable Pec dec x 1

Unilateral cable lat pulldown x 2

Atlantis T bar row x 1

Prime seated row x 2

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[oscar Young]

60 days out

A kilo drop overnight, visuals this morning reflect that too .. so pleased with that .

Kuba ordered another day of rest today then back to normal schedule tomorrow. So after work it’s back to binging on mayor of Kingstown again 😊.

Early night planned , push tomorrow awaits ☺️

Heyy Buddy! Tell us about your current diet and PEDs atm 😊[/quote]

Water 6 L ( cut off closer to bed )

Salt

2g per meal

All food to be weighed raw uncooked

💢TRAINING DAY

MEAL 1

60g whey iso

100g Baby rice

100g strawberry

10g almond butter

MEAL 2

250g cod

75g jasmine rice

Vegetables

MEAL 3 (PRE WORKOUT MEAL )

200g cod or prawn

100g Baby rice

50g banana

10g almond butter

Intra

20g mps max

20g perofmance fuel

200 ml coconut water

MEAL 4

60g whey

100g baby rice or cream of rice

150g berries

MEAL 5

300g cod/haddock

50g jasmine rice

75g veg Vegetables

MEAL 6

300g 0% fat Greek yoghurt

30g whey

150g strawberry

10g almond butter

💢REST DAY DIET

MEAL 1

60g whey

90g Baby rice

50g banana

10g almond butter

MEAL 2

250g cod

100g potatoes

75g Vegetables

MEAL 3

250g cod

80g Baby rice

50g banana

10g almond butter

MEAL 4

220 chicken

75g rice

50g avocado

100g berries

MEAL 5

300g cod/haddock

50g jasmine rice

75 mixed Vegetables

MEAL 6

300g 0% fat Greek yoghurt

30g whey

150g strawberry

10g almond butter

💢STEPS

12,000

3000 to be done fasted daily

💢CYCLE

200 test

1000 primo

800 mast

100 tren

8iu GH

200 mcg t4

25 mcg t3

250 l carnitine am fasted rest day

500 pre workout on training day with pre meal

100 mcg clen fasted

40 telmisartan am

500 metformin pre bed [/quote]

Man, what is your e2 with this test/ primo ratio? [/quote]
Hey mate not running this cycle anymore. I’ve since come off completely for 6 weeks and just back on week 2 of cycle. Running 1g deca , 300 primo and 150 test …

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[oscar Young]

Hello Samuel .. this looks decent.. I actually like this set up .. of agonist antagonist training … let us know how you get on

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[oscar Young]

Thankyou sir. Looking forward to following along as usual

Thank you my friend.. stoked to get going as well 😊

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[oscar Young]

Lower session smashed this afternoon.. things are already feeling better from the previous session.

Volume is still rock bottom as I don’t need that much to progress .

SESSION

Bicep work x 5

Seated ham x 2

Leg extension x 2

Pivot Leg press x 1-2

Hack x 1

Lying ham x 2

Calf work x 3

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[oscar Young]

Hi Oscar, are you able to share in detail the exercise selection for your upper & lower days?

SESSION

Cable Pushdown x 2

Atlantis Dip x 2

Prime High incline press x 2

Prime Lateral raises x 4

Prime cable Pec dec x 1

Unilateral cable lat pulldown x 2

Atlantis T bar row x 1

Prime seated row x 2

SESSION

Banded Pushdown x 2

Prime Dip x 2

Smith High incline press x 2

Cuffed lying Lateral raises x 4

Prime Pec dec x 1

Prime machine Unilateral cable lat pulldown x 2

Barbell bent over row x 1

Atlantis seated row x 2

SESSION

Bicep work x 5

Seated ham x 2

Leg extension x 2

Pivot Leg press x 1-2

Hack x 1

Lying ham x 2

Calf work x 3

SESSION

Bicep work x 5

Seated ham x 2

Leg extension x 2

Pendulum x 1-2

45 degree leg press x 1

Lying ham x 2

Calf work x 3

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[oscar Young]

Alfie please go to the education section & watch the videos on how to structure upper / lower and fill body sessions. There’s so much information there .

Then it’s a case of giving it a go putting a session together , and then if not sure still you post the session on here and we will help you .

I’d have Saturday as a complete rest day as you’d have been active training with weights and practicing rugby all week . So it’d be helpful to have Saturday set apart to recover from that and also prepare for game on Sunday .

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