[oscar Young]

56 days out

Check in day … kuba happy with improvement in visuals considering it’s only been a day since the last caloric adjustment..

Bank holiday legs went down at the engine room.. a very productive session all circumstances considered . I posted some clips on IG ..

Work is all we have so off to bed I go 🙂

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[oscar Young]

57 days out

So rest day today and new low of 98.5kg ..I have had a good day doing admin, steps and even watched the series I’ve been binging on Amazon telly ..

Legs tomorrow so early bed 😊

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[oscar Young]

25 – upper
26 – lower
27 – rest
28 – upper
28 – lower
30 – rest day
31 – upper
1st – lower
2nd – rest
3rd – upper
4th – lower ( reduced volume maybe 50% and 1-2 reps RIR)
5th – rest
6th – upper
7th – rest
8th – weigh in tan
9th show day ..

I’d ran this way assuming you’ll be ready cardio can be pulled out a week out or tapered down potentially ?

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[oscar Young]

Personally I’d run

UPPER

Lat raise (higher rep range) say 8-12
Incline press variation 6-8,10-12
Tricep compound 6-8,10-12
Chest press variation 6-8,10-12
Vertical lat pull 1-2 sets
Chest supported row 6-8,10-12
Horizontal lat 1-2 sets
Pec dec
Delt iso

LOWER
biceps
Ham curl / RDL
Leg Extension
Leg press/ squat variation
Adductor
Calves

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[oscar Young]

58 days out .

Scale weight holding there or thereabouts … 99.8kg up 0.4kg . Kuba made a Caloric adjustment today so it’s game time .

Such a busy morning with clients travelling in from Ireland and down south for 1-1 sesions. Had the interns on the current internship shadowing me for these sessions whilst I taught .

Then I wrapped up the afternoon with a very productive pull session this afternoon. Steps home to finish the day .

Successful day in the office . Fuji of gratitude 🙏🏾

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[oscar Young]

Sorry Jordan if that’s silly how to count 4 sets for shoulders, count side felt and rear delt work too? And also for triceps we count 2 sets of triceps work too right? So Upper Back 2 sets, Lat 2 sets, and maybe I can do 2 quad compd if I can recover from, so like a can do 2 chest press 2set fly, there’s lot of variablity that I can do things, I absolutely understand that, I just get little foggy in the moment in my brain

So if you do 2 sets of shoulder press and 2 sets of a lateral variation, you’d count that as 4 sets of delt work .

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[oscar Young]

59 days out

Epic push session at the engine room this afternoon after 2 days rest .
Scale weight has held at 99.3kg which I hit on Thursday morning .

Progress taken across all lifts . Shoulder press 1kg up matched reps . Absolutely buzzing with that at this point.

Posted session on IG .. feel free to ask any questions

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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

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[oscar Young]

You can go about it a few ways … do top and back off sets 7-10,10-12 then higher rep on isolation movements.

OR

You can alternate by doing heavy upper and light lower on the first rotation and switch it to light upper and heavy lower on the second rotation.

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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 ☺️

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[oscar Young]

61 days out

Not the best sleep last night …very interrupted. Happens quite frequently after a good leg session .
Can’t put my finger on why. Digestion is also playing up a bit , don’t know what’s the culprit.

Weight up by 0.3kg . No concerns per se . Coaches orders to keep steps and activities to minimal .

Actually managed to start watching a series , mayor of Kingstown on Amazon , highly highly recommended . 😊

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[oscar Young]

Hello mate ,
Yes this is a good idea to start again . Have to got the plan you are going to use so we can have a look at it ?

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[oscar Young]

62 days out

Leg day this afternoon was a go .. solid session at the engine room . Had a friend from Spain jump in with us .. and it was a very productive session.

SESSION
Prime seated hamstring curl x 3
Prime leg extension x 2
Atlantis pendulum pro x 2
Atlantis 45 degree leg press x 1
Atlantis lying ham curl x 2
Calf stuff

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[oscar Young]

Volume looks decent here based on the frequency. But question is whether you are recovering and being able to progress the following workout..if so I’d keep volume where it is , if not I’d look to scale it down again

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[oscar Young]

63 days out

Rest day today..work and some ardours tasks to do across the day .. treated myself to a pedicure this afternoon on my walks …good day .

Legs tomorrow..calls for an early night 🙂

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