[oscar Young]

DELTS AND ARMS

A good day pressing on the @atlantisstrength shoulder press . 7pps for 5 plus 1 assisted rep, that’s 2 reps up from last week , then second set of 7pps + 5 a side for 4reps , followed by 5pps for 13 reps . We will attempt that second set as my first set next week and aim to progress that.

Marginal gains is the goal in every session. Eventually they all compound at the end . Just show up for practice everyday.

Tricep compound to follow and a shed load of delt , tricep & bicep isolation work . The pump was loyal 😮‍💨.

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[oscar Young]

REST DAY

Cardio first thing , a full day of work to follow. A good day . Ticked of my list , we go to bed and look forward to tomorrow delts and arms 🙂

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[oscar Young]

I agree with kuba , if you bullied 55’s to 15 reps , just get a spotter , pick up 60’s and do as many reps as you can with decent form. Log the weight on your log book . Look to come back and bully another rep each time , even if it’s an assisted rep .. slowly but surely you’ll own those 60’s .
Patience is key .

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[oscar Young]

Martin go for it , you are in a great position. As you go forward you will have to adjust your split, frequency and volume to allow you to recover as you are doing BJJ too . So first question I’d be asking here would be what is your split ?

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[oscar Young]

LEGS

This session has over the past week evolved into a leg day . I used to do quads on a Monday and hamstrings , adductors on a Thursday .
But the v truth is I need more hamstrings than I need quads based on the feedback last showing. So I started throwing a set of adductor and lying hams in this session not only for frequency but both also act as a warm up and preparation before I do the pendulum.
So that’s what I did today as well.

Great session overall . Nothing heroic but progress made . That’s the be all and end all of everything.

Today was a good day 🙂

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[oscar Young]

REST DAY

Great day at ultra flex for kuba team meet…I was fortunate enough to be invited to speak and I am grateful for it . I was also fortunate to also listen to other speakers talk .
So much to take away from what was a superb day

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[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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