[oscar Young]

Hey Oscar, hope you are having a great weekend!! I see you’ve always had a high protein diet, have you ever had less protein in your diet and if so what are some differences you’ve noticed? Is your recovery better?

I don’t know any different Veljko , always prioritised protein. 🙂

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[oscar Young]

going to start my log again from today

weighed in this morning at 178.25lbs started my cut last week also. Went on holiday 2 weeks ago and there wasn’t a gym where i went so i just kept steps high and ate the best i could. Started training the day i came back thankfully didn’t see many regressions in my logbook. Currently at 2512kcal on a training today and trained lower body B today and it went as follows.

prone ham curl 7,11

adductor 21, 11

smith squat 8,14

hack squat 8, 12

prone ham curl 10

leg raise 14

ab crunch 11

Hello Daniel ,
Thought I’d check in on you sir. Seems like the holiday did you good and freshened you up .
Make sure you don’t rush your loading on the gym floor mostly if you been off two weeks .
Gradually exemplar yourself to load so you have a longer progressive runway before fatigue kicks in again . 🙂

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[oscar Young]

UPPER

Check in first thing … we are a kilo down and 9’weeks left . Jordan is happy and he is not messing about with adjustments being made weekly regardless of a drop in scale weight or not .

Superb session, performance still being progressed across the board . Push is one of the sessions that tend to suffer first so i am happy to still be pushing numbers.

Rest day tomorrow. 🙂

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[oscar Young]

REST DAY
Cardio first thing , followed by a full day of work, training clients . Managed to squeeze a nap in as well so that was handy .
Weather has been lovely so steps have been rinsed ..

Big session tomorrow on upper 🙂

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[oscar Young]

Sweet! I feel like all these things are pretty on point. Sleep can vary as I’m a terrible sleeper but lately hasn’t been too bad! I will try a one day break at the end of this rotation.

Thanks Oscar!

Lovely …maybe get some dream sleep 😴 to assist with this . Sleep is everything my man 🙂

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[oscar Young]

Top pull session this afternoon, mini win on BB rows today . And pretty much a very productive session all around with all lifts progressed .
Really enjoy training back with just how challenging the session is ..
Very much spent after the session though.. ready for tomorrow rest day . 🙂

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[oscar Young]

Can you give us a breakdown of your diet buddy

🔆TRAINING DAY DIET

🔅Meal 1 :
220g wild salmon
150g prawns
70g baby rice
30g seeds
200g strawberries

🔅Meal 2
300g 5% fat beef mince
25g seeds
70g Jasmine rice
100g strawberries

🔅Meal 3 (pre workout)
70g baby rice
60g whey
10g coconut oil
200g strawberries

🔅Meal 4 (post workout)
14g cheerios
60g whey

🔅Meal 5
300g 5% fat beef mince
70g jasmine rice
30g seeds

🔅Meal 6
500g yoghurt
200g strawberries
70g granola

🔆REST DAY DIET

🔅Meal 1 :
220g wild keta salmon
150g prawns
50g baby rice
30g seeds
100g strawberries

🔅Meal 2
300g turkey
30g seeds
50g jasmine rice

🔅Meal 3
2 packs haddock
50g jasmine rice
25g seeds

🔅Meal 4
300g turkey
50g jasmine rice
20g seeds

🔅Meal 5
300g turkey
50g jasmine rice
25g seeds

🔅Meal 6 (pre bed)
500g yoghurt
200g strawberries
60g granola

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[oscar Young]

I Think I am recovering pretty well, I take the extra day to make sure im fully ready to go for the next full rotation of workouts, I will try a single rest day at the end of this rotation and see how I am doing!

Another way to make sure you are is gauge your sleep quality, appetite, digestion, pumps , oomph when walking into the gym & just general fatigue .. if all these are on check then it’s all good .

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[oscar Young]

DELTS & TRIS

Cracking session this afternoon. Had an hours nap before my pre workout meal & woke up feeling very fresh .

Very happy with my pressing today , 6.5pps for a solid 5 reps , touched 7pps for 3+1 on the 2nd set (which was the aim as stated on here yesterday )before dropping down to 5pps for 12 reps. So next week we will attempt 7pps on the first set and see if we can bully it to 4 solid or 5 reps .

Rest of the session was very productive as well . No complaints, good day in the office.

We rest and pull tomorrow. No hams as mine are still very very sore .might actually do a few leg extensions to top up quad volume as it was down on Monday . 🙂

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[oscar Young]

Rest Day

Hey Aaron ,
I’ve noticed on two occasions now you’ve needed an extra rest day . Do you think maybe the volume you are doing is a touch high ?
As you seem to struggle recovering.
Please tell me if I’m wrong 🙂

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[oscar Young]

REST DAY

Cardio upon wake , work , steps , work , cooking , steps & now sat having my last meal .

Felt absolutely battered after yesterdays session. Managed an hour nap as well. Gotta be fresh for tomorrows delts and arms ..I’d like 7plates on that Atlantis 😈

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[oscar Young]

Yuup I have watched it a few times now but I think it’s because all I’ve ever known is multiple straight sets give growth and when progress stalls you increase calories or add more volume. This approach is alien to me and I have been researching your work for a few weeks but I’m still piecing the info together. Thanks for your response I’ll continue to look into more of the stuff here. Any chance my routine could be looked at please? I’m not sure if I’ve programmed correctly in accordance to the jp way of doing things? Cheers

Hey Aon,
Yes we could look at your routine/split . Could you post it below please ?

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[oscar Young]

Evening everyone!

I’m now 6 weeks post show and awaiting blood work results before we push on. I’m incredibly proud of how I’ve managed the notoriously difficult post show period whilst managing the breakdown of my engagement and moving from full time employment into full time coaching AND having my son live with me almost full time.

The day post show my weight jumped up to 88kg after a big meal post show and today I weighed 91.2kg. I’ve been more adherent and controlled than just about anyone I know and my condition thanks me for it. It’s going to be a big off season for me and entering that phase in this condition allows me a HUGE runway for progress.

Fatigue has been hard and at times food focus has kicked my ass but only 1 off plan meal has meant that I’ve been able to control my food choices to ensure I stick to foods I digest well and enjoy.

Training day food is at 3735 and rest days are 3490.

Tomorrow marks the end of a week long deload and time to get after it again.

I’ll pop some photos below.

This post is my message to anyone who’s struggling or thinking of committing to the lifestyle; do it. Just do it. Do what you need to do and do it with complete commitment. Keep putting one foot in front of the other and keep showing up, you’ll be rewarded for it I promise.

I’ll post more regularly into off-season I promise 😅

Awesome mate , awesome read and credit to how you got it together in the end to manage this phase.

Keep choosing dense protein sources like salmon , beef , stuff like potatoes that’ll keep you satiated & bump your food with veg if need be . Also drink loads . That peckish feeling is sometimes suppressed once this is quenched.

Keep posting on here and let us know whether you need any help. 🙂[/quote]

Morning Oscar, it’s a huge honour to have you comment and offer some insight so thank you. Off season starts today as bloods have come back in a good place so the only way from here is up! My food sources, as you’ve suggested, have consisted of things like beef, chicken, rice, potatoes, oats and veg/salad with my water intake sitting at around 7-8 litres a day. Thanks again, have a good day

[/quote]
Thank you and you are welcome. Exciting times ahead with being in a good place healthwise to kick start your off season.

Don’t hesitate to ask for any help should you need any matey . I’ll be popping in every now and then to see how you are doing . 🙂

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[oscar Young]

LEGS

Kuba and mark hodson in with myself for todays session. Initially we had tried to make adjustments for the session to suit both of us as I was meant to be doing a quad dominant leg day .

But as soon as the session commenced all that was out of the window as we proceeded to do a full on leg session. I even found myself performing a barbel RDL. Not performed that in a long time but riding a bike you never forget . 😂

Banded pendulum followed with a blue band which was also very tasty . Took a 4pps for 10 reps first set followed by 5pps for a hard 5 reps.

Very happy with todays work , and kuba brings insane energy with him so it’s always game on when we train together. Session filmed for kuba’s YouTube series . So look out for it at some point next week.

Session was :
Adductor x2
Seated leg curl x2
Stiff leg x1
Lying leg curl 2
Banded Pendulum x2
Single leg press x1
Calf stuff x 3

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[oscar Young]

REST DAY

Cardio done upon wake, steps , cooking , food shop , steps & admin .
Now having my last meal then bed . Legs tomorrow with kuba at FLF .,

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