[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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[oscar Young]

Upper B today .. a very good session.. incorporated some of banded extensions that I seen Jordan run and I am pleased with how they felt …smith incline press back in rotation and it felt so good 😊. Game on !!

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[oscar Young]

Or maybe
Monday – upper
Tuesday- lower
Wednesday- rugby
Thursday rugby
Friday – full body
Saturday – rest
Sunday – game day

Run volume at rock bottom to start then asses tolerance and adjust as you go .

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[oscar Young]

Hello Daniel ,
Which movements are stalling ? And have you asked the normal questions about adherence to diet , hydration, sleep routine , stress management and the ability to recover from your current volume ?

If all the above are in line , then maybe it might be a case of a simple movement swap or alter the exercise order or rep range .

But let us know first

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[oscar Young]

Hello team…a day of rest for me training wise but a bit of work to start the day ..loads of reading today has left me smoked ..off to bed I go ..lie in tomorrow in the cards

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[oscar Young]

This looks good mate ..give it a go

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[oscar Young]

Training wise volume and frequency will always be one you can progress and recover at . So find that sweet spot and stay there .

Nutrition wise , slow and steady always wins the race .. the longer the run way the better. .

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[oscar Young]

LOWER
Not a very busy day today I’m terms of work , but very productive. We went into lower session this afternoon. Legs still a touch tender but that’s because of the 6 week lay off .. I will take a rest this weekend then proceed from Monday again .

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[oscar Young]

Took the first proper structured upper session for a spin this afternoon . Trying to feel the movements out and find my feet with everything.

The goal is bigger arms and bigger delts, so not only does the choice of movements reflect this , but the exercise order is also very important and reflects this. Train the weakest body part first when you are fresh .

Keeping the prime chest press but adjusting the back pad to the highest angle so to challenge more front delts and it feels very good . Very humbling load wise not only at this angle but also the 3rd movement in .

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]

@youngoscar would you substitute it for a high incline, or low/regular 45 degrees incline?

@bigbenchriche I get it, overall general trends are progressive for triceps presses and isolation yes

High incline of delts are the goal …

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[oscar Young]

Question 1 : You can substitute one flat press for another variation of high incline .

Question 2 : if the bigger movements are progressing then every now and then the tricep press will take a hit ..

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[oscar Young]

Another top day … very productive in work , productive on the gym floor getting after it on a legs session and that was a success

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