[oscar Young]

I would highly advise two rotations on U/L just to lengthen your progressive runway . Your session looks decent .

Upper

Hammer fly x2

Hammer Incline x1

Hammer shoulder press x1

Dip x1

Hammer lat pulldown SA x2

Arsenal t bar X 1-2

Hammer lat raise SAx2

Tri extx2

Hammer rear delt x 2

Lower

Hammer preacher x 2-3

Arsenal pendulum x 2

Cybex leg press x 1

Hammer seated leg curlx2

Hammer leg ext SLX2

Hammer abductorx2

Hyper ext. x2

Calf press x2

Add a comment…

How would you structure the second session? Also just curious as to why no second lat movement? I think apart from that it makes sense I want to do the leg press SL because of imbalances I have? What do you also think about throwing my seated leg curl and leg ext first in the set?

[/quote]

The second session would be exactly similar movements to the first session, just different machines . For example

Cable fly

Smith high incline

Dumbbell shoulder press or a different machine

Machine dip

Cable lat pulldown

Dumbbell chest supported row

Cable lateral raise

Machine tricep extension

Cable rear delt .

If I was to put a second lat movement I’d opt for a horizontal pull like a seated row machine or cable row . And yes definitely add a unilateral leg press if you have imbalances . I really like knee bends before my compound work so definitely I’d go

Preacher curl

Seated ham curl

Leg extension

Arsenal pendulum

Leg press

Hypers

Calves[/quote]

Makes total sense thank! I will run this into the ground.

[/quote]
Great ! Come back and let us know how you get on ..

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[oscar Young]

I would highly advise two rotations on U/L just to lengthen your progressive runway . Your session looks decent .

Upper

Hammer fly x2

Hammer Incline x1

Hammer shoulder press x1

Dip x1

Hammer lat pulldown SA x2

Arsenal t bar X 1-2

Hammer lat raise SAx2

Tri extx2

Hammer rear delt x 2

Lower

Hammer preacher x 2-3

Arsenal pendulum x 2

Cybex leg press x 1

Hammer seated leg curlx2

Hammer leg ext SLX2

Hammer abductorx2

Hyper ext. x2

Calf press x2

Add a comment…

How would you structure the second session? Also just curious as to why no second lat movement? I think apart from that it makes sense I want to do the leg press SL because of imbalances I have? What do you also think about throwing my seated leg curl and leg ext first in the set?

[/quote]
The second session would be exactly similar movements to the first session, just different machines . For example
Cable fly
Smith high incline
Dumbbell shoulder press or a different machine
Machine dip
Cable lat pulldown
Dumbbell chest supported row
Cable lateral raise
Machine tricep extension
Cable rear delt .

If I was to put a second lat movement I’d opt for a horizontal pull like a seated row machine or cable row . And yes definitely add a unilateral leg press if you have imbalances . I really like knee bends before my compound work so definitely I’d go

Preacher curl
Seated ham curl
Leg extension
Arsenal pendulum
Leg press
Hypers
Calves

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[oscar Young]

Hello Joe ,
I can’t see no pics , but my stance on ROM is if it’s there take it . If you have the ankle mobility to allow it take the depth, place your feet low on the plate & get the knee flexion you need in order to maximally challenge all the quad fibres .,

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[oscar Young]

I would highly advise two rotations on U/L just to lengthen your progressive runway . Your session looks decent .
Upper
Hammer fly x2
Hammer Incline x1
Hammer shoulder press x1
Dip x1
Hammer lat pulldown SA x2
Arsenal t bar X 1-2
Hammer lat raise SAx2
Tri extx2
Hammer rear delt x 2

Lower
Hammer preacher x 2-3
Arsenal pendulum x 2
Cybex leg press x 1
Hammer seated leg curlx2
Hammer leg ext SLX2
Hammer abductorx2
Hyper ext. x2
Calf press x2
Add a comment…

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[oscar Young]

Push session was a go yesterday. We have made adjustments to the plan by swapping the smith machine out for incline machine press, flat press for prime plate loaded prime press , and dip machine for JM press .
All lifts felt good , set numbers established , now we focus on progress

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[oscar Young]

Pull session today was a go .. absolutely written off . Everything progressed and feeling very content with the session . Tomorrow is another day, another chance to progress

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[oscar Young]

Benners is on the money here ..

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[oscar Young]

Hello team ,
Rest day yesterday… spent the day working then travelling after . Came to derby to visit my God son ..

I’ve trained upper today at ultra flex derby and it was a decent session and it was a very welcome change of scenery also 😊

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[oscar Young]

1mg x 5 is a decent dose .. I am currently running this and feel good 😊

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[oscar Young]

I would pull down the volume to start . So maybe 1-2 sets max for compounds and then 2 sets for isolations . Run that for a bit squeeze everything that’s there to take and if you are recovering well, then at some point you can think of escalation

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[oscar Young]

Legs today … cracking session.. really really went for it . Progress across the session & form standardised . Really felt good going in

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[oscar Young]

Rest day today ..not much to report ..but a lot of work done and we are grateful for that

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[oscar Young]

As kam stated above , you are not Jay or Ronnie , neither am I , only a mere mortals, so that being said , we need to train to our needs and so long as we are progressing that’s what matters . Run your own race & If it ain’t broke don’t fix it .

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[oscar Young]

Push session was absolutely a go except the Smith incline which I am going to swap ..I’ve given it 5 shots and no progression..in fact there’s been regression today . So that’ll go

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[oscar Young]

How long are you usually in the gym for?

What days are you available to train?

When you mention leg niggles, are these niggles you can just recover with a rest from the gym? Or are these serious injuries? Or is this part of being “run down” as you say?

How much volume/which exercises cause you pain in the legs? You can do Upper Lower with low leg volume as you can fill half the leg session with some arms/delts etc.

Thank you for your reply

So, with FB sometimes 2-3 hours and that is okay by me and I’m available to train everyday.

I think I’ve injuried myself and I never went to check it out. It wasn’t a tear because it hasn’t debilitated me, but it’s something that became chronic since it’s always there (because I didn’t let it heal properly maybe). What happens is, on certain quad compound movements (squats and leg presses, some variations more than others) I feel a very strong sting on my left glute/hams at the end of the movement, when I’m about to lock my hips and extend almost fully my knees. It is scary like something is about to pop and it fucks up my set completely. I don’t leave injured and I have no pain whatsoever after, it’s just on that particular part of the movement and also with more load and close to failure (so with less load I tend to active more my quads and it’s like I don’t compensate with what is causing me issues). My guess is I’ve developed maybe a glute tendinitis from what a physiotherapist told me since I have very strong glutes and maybe they end up overpowering my quads, but I need image tests done to see fully. And maybe physio rehab. Up until this point I’m just being meticulous with my movements and exercises.[/quote]
You need to see a professional so that they can work out what’s wrong and get ton the root of it

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