[oscar Young]

LEGS , BICEPS , REAR DLETS

Very productive session this afternoon. I was very happy to touch 5 plates for 15 reps on pendulum.

Started with 3 plates only 6 weeks ago , and slowly built up . I’ve stayed within the target rep range of 15-20 so far so I will hold load here until I can do 20 reps with 5 plates in a continuous fashion.

Should happen in the next fortnight God willing . We are working in all rep ranges across the week , looking to leave nothing on the table and get strong in all rep ranges which I would advise on all body parts .

Hit the full stack on the @primefitnessusa seated hamstring curl today so the @gym_pin will be coming out next week. The aim is to really bring up hamstrings and the plan is to stick to that plan .

SESSION
Atlantis bicep curl
Atlantis pendulum
Prime seated hamstring curl
Prime leg extension
Prime adductor
Prime pulldown (rear delt focus)

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[oscar Young]

Hey George,
When you train hard you are always going to walk around with a certain level of fatigue.
So you can’t take a deload every time you don’t feel 100%.

The signs you need a to know you legit need a deload :
1.Skewed sleep
2.Lack of drive going to train
3.Skewed appetite
4.Zero pump
5.Lack of focus
6.Feeling beat up neurally
7.Joints start aching
8. Performance on the gym floor regresses

So look at that list and if you feeling this way then by all means take a deload . Otherwise crack on … building muscle is hard and it’s tiring .

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[oscar Young]

UPPER
I had a very good nights sleep last night & did not have to wake up super early. That meant I was well rested after the week antics …

Prime press up load , Atlantis press up load and work up .. very good all session all round to close what’s been a very good week training

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[oscar Young]

Try loaded stretches between sets , say if you are training push , once you finish train Ning the chest , stretch it , then once finished delts do the same and so forth .. what I noticed mostly after doing back and hanging with a dip belt attached to my waist is the pump after was immense

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[oscar Young]

LEGS, BICEPS , CALVES , ABS

Another opportunity to progress this afternoon. The passion for training always burns so bright. The goal , to progress at all costs .

The obsession is to constantly figure things out , and eventually you do figure things out, as everyone’s jigsaw 🧩 is different. Guided by the principles , you just have to figure your own.

Progress taken on all fronts , my puzzle , bigger legs ! Grateful to have in my corner good people like @trainedbyjp who help me figure this puzzle 🧩 out and @jaymagee_physique here who makes sure I do the task that needs to be done on the gym floor .

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[oscar Young]

Unilateral for the win here ….

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[oscar Young]

REST DAY
Nit much to very busy day in work loaded with administrative tasks.
All meals in & boxes ticked ✔️

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[oscar Young]

Excellent advise from Jordan here .. take it and run with it …

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[oscar Young]

PULL AND LEGS

My fave session of the week, and it was a very productive one . Nothing beats training back and legs as both are so hard to train. So always enjoy the mind games . Progress made across all lifts . Happy

SESSION

RDL (ham focus)
Prototype prime pulldown (lat focus)
Prime extreme row (upper back focus)
Prime seated row (lat focus)
Prime row (rear delts)
Atlantis pivot press

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[oscar Young]

PUSH
A very tricky session that took me by surprise…I was very tired as sleep was quite disrupted last night.

And it reflected on the session as I missed my top set by 2 reps.. rest of the session was a go as I progressed everything. Now it was a weird one as maybe u just needed more warm than normal? Guess we’ll never no….

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[oscar Young]

Whenever you encounter such a good movement but it’s hard , there’s an opportunity to progress….don’t look for an easier way .
Go do it head on …because down the darkest alley is always the brightest light at the end ….in this case bigger legs 😁

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[oscar Young]

legs + biceps + rear delts + abs

We surprisingly had a good session today . Fatigue was high due to little sleep as I got in late last night from the show.

But somehow someway I managed to get going band hit 4.5pps for 17 reps on pendulum. A progression from last week .. so very happy . The rest of the session was a go after that . 🙂

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[oscar Young]

So we had a very good upper session yesterday.. getting stronger , getting into the plan.. I went out to watch a client compete at the ukdbfa today . Spent the whole day at the show .. it was a stacked show with a very hood level of athletes .
Client got 3rd in figure /class which I am very chuffed with .

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[oscar Young]

I think even if you got healthy shoulders to start , this is one of them movements that as you get stronger will cause shoulder issues .
You can then ask yourself if there’s a different movement that can give you better results..

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[oscar Young]

Very very productive leg session this afternoon, Atlantis hack squat this afternoon & numbers are up with standardised execution…everything after that then was just an extension of the first lift and therefore progressed .

Upper tomorrow to wrap this weeks training 🙂

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