[oscar Young]

Rich absolutely nails it here. Just beware of the ‘WHY’. Make sure the movements suit you , and serve you. Make sure you can recover too

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[oscar Young]

Rest day today guys..I woke up at 90.9kg so just a kilo above baseline weight.
I was very lethargic this morning and that was an indication of me creeping towards this weight.
I loaded at 88.9kg and that was an all time low , so I’m not far of that.
The plan is once we get there, Jordan will make some adjustments on my plan and then we’ll aim to take 5lbs off.. the fun will begin then.
Early bed for me as I got DENSITY/PULL tomorrow for the first time post show. So 18 days ago.
A bit anxious if I’m honest but I am relishing the challenge.
Will keep you posted tomorrow

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[oscar Young]

Hello guys , so Delts & tris session today, very slow start but I actually warmed up to the session as I went on and it was actually productive in the end.
Strength is being tested massively, so it’s a case of fighting tooth and nail to hold it.
At this point you’d think we’d change movements but not. We have to just hold that strength as we go into the show.
Session below :

smith shoulder press 5-9,10-12

•assisted paused dips 8-10,10-15

•seated single arm Atlantis press RP 8-6-4

•dual rope pulldown 1 x 15

•STRETCH

•pec Dec (5 sec in stretch position) RP 12-8-6

•lying cuffed laterals RP 12-8-6

•machine single arm seated lateral raise RP 12-8-6

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[oscar Young]

Well ok , for me it doesn’t make a difference. If your current meals sit well with you then keep them. If they don’t then you’ll need to switch them. Ultimately you make the choice 🙂

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[oscar Young]

Why don’t you then take meal 1 & 2 wherever time you train? And have the other meals before?

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[oscar Young]

Hello guys, so pull session earlier today. I trained with bnbf figure champion danni bet who I’ve known for a while. She is currently 2 weeks out of the British finals & trains hard & is one of the few people I’d actually train with as she brings soooo much to the sessions.
Energy levels were not too bad going into the session, & we ended up having a very productive session.
After the session I was absolutely wiped out though.
Session remains the same though I took a set off rear Delts and bicep curls leaving 2 working sets only.
I hit them twice a week so the volume left will still be ample.
I just had to auto regulate and prioritise recovery.

T bar row : 5-9 , 9-12

•Atlantis pulldown with Prone D handles : 5-9 , 9-12

•Atlantis plate loaded seated row : 5-9 , 9-12

•single arm prime pulldown : 1×12-15

•rear delts 2×12-15

•bicep curl 1×5-9 1×12

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[oscar Young]

Meal 1 is perfect as pre workout meal is oats sit well with your gut.
Meal 2 is perfect as a post workout meal too..IMO you don’t need veggies in your post workout meal. Prioritise carb & protein

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[oscar Young]

Hello guys, day off today..absolutely struggling with DOMS as yesterday’s leg session was the first one after 10 days. So not only did we go in hard …it had been a while.
Feels good to be back at it though.. looking forward to pull tomorrow…as we continue to work to get back to baseline weight. 🙂

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[oscar Young]

@jakub-pilkowski the fact that your DOMS are worse than ever is an indication you probably shouldn’t increase volume …not just yet .
After all you are still making massive progress strength wise & still holding the look.
I’d milk this rotation for all it’s got all whilst slowly pushing calories which will even allow for optimal recovery and as a consequence performance on the gym floor will improve.
Once the body is back to full homeostasis then you can like Clare said creep up your volume.
And it may even be a case of simply adding a rest pause to a back off set & so forth.
But for the moment I’d stay put ! 🙂

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[oscar Young]

We are all built differently, so as Clare states, stick to what feels comfortable to you. Also if you are stronger on that stance & still challenging the muscle then it’s a case of if it ain’t broke don’t fix it . 🙂

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[oscar Young]

Hey guys, second day training post comp and it was leg day..
I had the pleasure of being in the company of very good friend and fellow team mate @timaspinall .
We have had this session planned for a while & there was a lot of excitement actually getting it done.
The advantage of that excitement is you end up burying yourself in the workout as you been looking forward to it.
We are both 4.5 weeks out to the British finals so we pushed each other massively.
Workout layout was
•lying ham curl 8-10,10-12,12-15
•seated leg press 8-10, 15-20
•pendulum 1×8-10
•Glute bridge raise 1 x triple drop aiming for 10-12 first set
•leg extensions 2 x 12-15
•adductor RP 15-8-6
•calf raise 2 x 10-12
I am absolutely fried though

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[oscar Young]

Msenangu first of all you looked insane jamaa yangu, if JP says you’ll drop another 6-7 wow you’ll look crazzzy. Checking in kama ibada bro.

Thank you kakangu, yes that’s the plan..but first we will look to take this bodyweight back to baseline by weekend and then hatch a plan to take the 5lbs off then 🙂 thank you for checking in Budah

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[oscar Young]

So first day back training today . I did a chest focused push session.
I did feel fresh from the couple of days not training but I was surprised by how quick fatigue caught up with me.
Session itself was productive though and I did hang in there with my numbers and that.
Diet wise I’m back to where I left on my training day diet :
WORKOUT DAY MEALS
◾Meal 1 – 1 whole egg & 4 egg whites 200g 5% turkey mince

◾Meal 2 – 60g protein from whey , 10g olive oil

◾pre – 60g protein from whey, 80g rice flakes / baby rice, 100g banana

◾INTRA-
•Leg day 1 scoops of sustain
•pull day 0 scoops of sustain
•push day 0 scoops of sustain
•With each session 3 scoops Mps max & 5g creatine

◾PWO
:Push – 50g coco pops & 60g whey

: pull 50g coco pops & 60g whey

: legs 75g coco pops & 60g whey

◾3 rice cakes & 60g protein
3 rice cakes & 60g protein
3 rice cakes & 60g protein

◾Pre bed 30g protein, 300g fat free greek yoghurt.
We will run this diet and look to get back to baseline weight which should be by weekend . Then we will look to hatch a plan from there .

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[oscar Young]

first of all, congrats!! u looked just awesome and im sure will somehow come even better for the next!
on show day, how was sodium intake?
did u use any diuretics at all this week?

Thank you mate..on show day I kept sodium out until pre pump back stage where I had a bag of crisps..
Yes for the first time I used a diuretic. Half a tablet of dyazide split into 2 .

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[oscar Young]

Clare’s suggestion makes sense, keep pull & legs as far away from each other as possible.. on this case you got 3 sleeps between each which should be ample to recover and hit legs

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