[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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[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. 🙂

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tb-jp.com/collections/nutrition - highest quality supplements on the market.

[oscar Young]

UPPER

100kg on the dot this morning with 10 weeks to go .

Last year my lowest weight on the scale was 93.6kg . We know we need to go lower than that this time in order to etch out the final bits of detail from the rear bottom half & that’s what we are doing .

Id like to think we are on course . Very good check in this morning , jordan is happy and so I’m I. The work continues .

Superb upper session this afternoon in the books . Strength is still very much holding , so we will take that with both hands.

Rest day tomorrow to freshen up before we go after it next week again . 🙂

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[oscar Young]

Hello Megan ,
Welcome back …using the logging space is always great for reflection and bouncing ideas. Let us know if you need any help…

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[oscar Young]

Hello Jack , welcome back …. Looking forward to see how you get on . If you need any help just shout any of us 🙂

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[oscar Young]

REST DAY

Hey guys not much to report . Cardio first thing , work then treatment.
It’s been a great day with good weather so milked my steps massively.

Early bed , upper tomorrow 🙂

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[oscar Young]

PULL/HAMS

Really cracking session. BB rows moved very nicely. I think a big factor is finding your centre of mass and then shifting the weight through your mid foot . Got into a very good groove . 1kg up and 2 reps up . That set precedence for the rest of the session which was absolutely smashed.happy to be back at a shabby 5pps on the Atlantis pulldown.
Happy days .
Big rest day tomorrow 🙂

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[oscar Young]

Hello jonas ,

Welcome back on here , how’s the training going ?[/quote]

Hey Oscar! Weight training has not been perfect as i have been feeling a bit ill, but its been better for the past week and a half, so im back on track. I still went after it when sick but strength was down quite a bit.

[/quote]
Make sure you prioritise rest and full recovery otherwise you’ll get ill again after a few weeks … also make sure you stay on top of your supps

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[oscar Young]

Back on the forum to keep a log for myself and track my progress a bit better.

Currently doing a cut, aiming to get as lean as possible this summer before growing again. Down to 102kg from winter max of 116kg. I wasnt really fat this winter, still had veins on my quads, but dropped a lot of water weight quickly.

Food

M1: 5 whole eggs, 2dl rice mill, 2 scoops whey

M2-3: 350g chicken breast, 225g broccoli, slice of pineapple

M4: 400g minced beef 5%, tomato pure, rice milk and whey shake

Depleting with this setup and filling up with potatoes or rice when needed. Also add in a protein bar and banana pwo when needed. Overall low calorie intake as im trying to lean out rather quickly.

PEDs

125mg deca and 50mg tren a eod

Clen in the morning/pre cardio (might be bunk idk)

Training

Doing 1hr of cardio 5-6 days a week

Rotating pull, push, legs as it fits my schedule and fatigue levels

Hello jonas ,
Welcome back on here , how’s the training going ?

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[oscar Young]

DELTS & TRIS

We hit a wall with the smith incline machine last week after 3 attempts , so I’ve moved to the @atlantisstrength shoulder press. The smith will then go into my upper session on Saturday as the third pressing movement.

I am still at a sweet spot now with performance so looking to maximise that and progress as much as I can. Mostly pressing movements as for me they are the first to take a hit as I get deeper into a deficit.

Pull and hams tomorrow:)

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