[oscar Young]

After a rest day yesterday, we went into UPPER today . This is a session that even though looks straight forward on paper, it’s a session that I’ve come to respect. So tough it leaves me flat

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[oscar Young]

I would have to agree with Rich on starting UPPER A with pressing and alternating starting UPPER B with pull work . As you’ve stated yourself you NEED to bring everything up so this approach will serve you the best . As it pertains to volume , that will depend on frequency, and since frequency is high it’ll be wise to start with the lowest dose to see if you can meet the recovery demands and squeeze the most out of it before any sort of escalation . This would be my proposed entry point .

Upper A
Incline machine presses x 2
Chest Db press x 1
Dip x 1
Laterals x 2
Tricep Iso x 2
Single arm pulldown x 2
T bar row x 2
Rear delts x 2

Lower A
Preacher Curl x 4
RDL x 1
Leg extension x 2
HACK x 1 -2
adductor x 1
calves

Upper B
Upper Back row x 2
Single arm pulldown x 2
Horizontal row x 1
Shoulder press x 2
Chest press x 1
JM press x 1
Tricep iso x 2
Laterals x 2

Lower B
Cable Curls x 4
Leg curl x 2
Leg ext x 2
Leg press x 2
Adductor x 1
Calves x 3

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[oscar Young]

Leg day was very good today all things considered . Progress taken across the board and everything felt decent ..DNFM really does the job . I only use it on leg day and the focus is immense

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[oscar Young]

There’s no best exercises , there’s movements that feel good to you . So for instance all these feel good to you , then the next thing would be nailing the execution and standardising that as you go whilst also ensuring, your progressing by load or reps or just standardisation where needed , intensity and effort to ride alongside decent diet , stress management and sleep are optimal, then as an 18 year old, you should grow .

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[oscar Young]

Helloo team ,
Push today ..a good session . Progress taken but nothing to scream off the top of the roof for .
Currently on cruise so assistance is getting off the system and we are also using this period to come down in weight and have a little tidy up . So we are scraping for lifts like anything 🙂

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[oscar Young]

Hey Carl ,

This looks decent . Whats your goals or what’s the lagging body parts you would like to bring up ?

I’m still pretty new to lifting so the goal is to just get bigger overall I think.[/quote]
Perfect 👌🏿 let’s get it

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[oscar Young]

Hey Carl ,
This looks decent . Whats your goals or what’s the lagging body parts you would like to bring up ?

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[oscar Young]

So Ham/Back I do one pulldown and Stiff leg avoiding all leg drive. So far recovery has been good. I think I go back and forth whether I want to start with a row or a high pull.

There’s no right or wrong , try both and see which sequence doesn’t affect the second lift performance wise and go with that ..

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[oscar Young]

First off , fix your sleep , nutrition or hydration. Whichever one is lagging . I think on lower days it’d be worth picking a different movement as your legs are then so tired and hip flexors too . So maybe rope crunches ? They allow you to be on the floor with not much demand for stability as the hanging leg raise

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[oscar Young]

This looks decent …so on upper A I’d have maybe 1 set of incline and a tricep compound , then fly .
On upper B I’d do the same ..1 set of shoulder press , 1 flat , 1 tricep compound . I’d then maybe put biceps at the start of lower .
On lower of quads are the emphasis, I’d do a leg extension followed by a quad bias leg press straight away ..then everything else after .

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[oscar Young]

A drastic change to your programming has the potential to knock you out of your cut.

Your deficit is calculated from your current activity levels. Reducing your overall expenditure will affect whether you are in a deficit or not.

In regards to your strength. This is normal in a cut. If you are not using them already, I would advise buying some micro plates.

Additionally, effectively managing expectations. You will not progress or even regress strength on a cut. This is to be expected. You need to manage your expectations so you do not self sabotage the cutting process. The same can be said with bulking when you are no longer seeing a level of detail in your physique.

Great point here 👆🏿

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[oscar Young]

Your volume will be determined by your frequency . If you can only train 3 times I would suggest F/B eod .
Otherwise I’d suggest U/L. I would also start the session with body parts that are lagging . If you do U/L it’s the volume of pressing you need to watch as it typically takes longer to recover from presses for most . So 1-2 sets

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[oscar Young]

Looks decent buddy .. maybe on push , I’d start with the incline variation as it’s a tougher press . So have it when you are fresh so you can press more load

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[oscar Young]

Thank you very much for the reply much appreciated.

Where then would you put the small runs in? Like I said they will only be 3km and at a steady pace

Saturday and Sunday

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[oscar Young]

Rest day today .. not much to report.. work at the gym with a few clients and some steps whilst listening to a very interesting podcast by Jordan Peterson ..

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