[oscar Young]

Evening guys,
New low today at 91.7kg, 1.3kg drop overnight.
Pics sent to Jordan today and he thought my legs looked tired so he took the fasted cardio off for a few days & reduced kcals around the workout perimeter instead just to bring them back to life.
I am also on orders to stop any pivotal reps just to promote better recovery.
So I’ll drop back to baseline volume.
Posing tomorrow at Leeds again working on my routine so quite excited.
Today I trained legs..& my knees weren’t playing ball so I altered the session
•lying ham 3 x 12,6-8,15
•hammer strength leg press 1×8-10, 1×15-20
•1 set of split lunges AMRAP
•1 triple drop set glute bridge first set 12 reps
•leg extensions 2 x12-15
•adductor RP 15-9-6

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[oscar Young]

I’d keep the RDL but I’d favour adding a chest supported movement on the other rotation like T-BAR row as haider suggested…that way your lower back is not battered for legs and can recover quicker in between sessions.

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[oscar Young]

I echo matts advice above…veet is is easier, quicker and accommodates all skin types

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[oscar Young]

I’d either do what Clare suggested or I’d move it completely move it to a different session? E.g do another push rotation but delt and tris focused, and keep the first rotation chest focused but tag in lateral variations…?

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[oscar Young]

I see that your tranning split has chest day but why I dont see you post your chest day? thanks

Hello buddy I have just finished my chest focused session not long ago
This is my current split that I have now run for about 6 months, post comp I’ll rotate it.
But for now I can still eek out progress on my numbers
This was the session;

•nautilus seated press 5-9,10-12 pr+f+iso

•hammer seated incline press 5-9,10-12 pr+f+iso

•seated dips RP 10-8-4

•stretch

•upright row : RP 16-8-4

•rear delts row : RP 16-8-4

•bicep curl 5-9, RP 16-8-4

•abs 3×12

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[oscar Young]

The lats attach to the tricep so execution becomes very important here, but even if you get that bang on ,when your late fatigue, automatically the triceps will take over as they are next up and he chain.
So if it affects your triceps on a push session i would personally bin it. A lot of movements that can achieve the same stimulus without hitting triceps.
As Claire suggested straight arm pulldown, choose between dual ropes or straight bar, whichever connects better

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[oscar Young]

Don’t attach yourself to numbers on the scale, it’s a recipe for getting fat.
By all means numbers on the scale matter, but focus on other markers too, like strength, bodycomp, recovery, sleep, appetite, digestion.
Get all this markers in line and everything else will fall in like by default as it’ll leave your body in a parasympathetic state that’ll allow for the body to thrive.
From there you can rationally make decisions when to push kcals up , when to hold & so forth.

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[oscar Young]

Rest day today team, I’m truly feeling it now…literally dragging my feet. Places that used to take 15 minutes to walk are taking 30 minutes.
Energy is low, mostly on a day like today where I ran protein/ only with fat for 2 out of 5 meals …
But this is where we separate the ones who are willing with the ones who aren’t willing.
It’s ok about will….where there is a will there is a way.
I had another treatment today to prepare me for the next 2 days of training ahead. I always try to maximise recovery from all aspects.

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[oscar Young]

catching up kama ibada bro. hizi wiki tatu Noma but you’ve got it bro.

Shukran my bro…one day at a time. We haven’t come this far just to come this far 😉

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[oscar Young]

You have to stay focused on your goal which I assume is to get lean. Feeling flat, no pumps is normal during the process..
You have to accept you’ll look a bit shit before you look better.
The priority during this process is fighting tooth and nail to hold strength & that you are doing.,
So don’t worry about feeling it looking flat every now and then.
You can also invest in a PUMP agent too, PREPARE is fantastic doubling up as a ore workout too.
Also you can start training in long sleeve tops or covered up if it’s messing with your head too much 😉

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[oscar Young]

Posts are getting shorter and shorter, definitely nearing comp date haha!

Was having a glance over your starting point vss. now and it is insane the progress you have. Then had a look at the last 12-18 months and you are literally a different bodybuilder altogether. I love watching how a bodybuilder not only develops physically, but the mental aspect that matures and how the mindset grows along with everything else.

Is the stairmaster getting any easier now you don’t have a fat ass to lug around haha?

Still doing PRS I see. If you’re recovering and progressing, then more power to you bud. Recovery seems really on point and reading back, this is actually at the forefront of your mind and a priority. Very underrated as a lot of people feel they have to smash themselves into the ground. Some may cite ‘ah, it’s only a few more weeks – I’ll just go extra hard’. More sets, reps, intensity techniques, cardio sessions etc. However, the accumulated stress transitions to that stage and their physique looks tired, stringy, beaten up. In a strange sort of way, you should almost be fully recovered by stage day and looking your absolute best as that is where it counts.

Wonder if you’ll still be doing PRS and RP sets one week out haha?

Good to see everything is going well Oscar ???? *knock on wood* your injuries seem to have healed up and/or eased up enough to allow you to train how you need to.
____________________________

Lifetime natural – first show 18th August 2019.

Journal – Road to First Comp

Hello Sam
Thank you for dropping by, thank you for the compliments
Stairmaster is getting tougher even as I get leaner as fatigue is high generally.
I try to be in bed early , latest 9:30, I’ve found if I get enough sleep it’s slightly manageable.
Yes I’m doing pivotal reps still as I am managing to squeeze a bit more out of them. In the last week or so I have taken the iso hold out as it’s taking a lot out of me.
As I go into 3 weeks this weekend, things will get harder and I just might drop back to baseline volume.
More is not more, less is more.
I have had treatments with an in house physio for the last 6 weeks so that is keeping me in tip top form.
So my intensity is still high, a few noggles but that’s normal for someone constantly pushing the boat out 😉

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[oscar Young]

Evening guys, DENSITY & LEGS on the menu today.
Energy levels are low and legs are heavy.
But we got it done.
I managed 240kg X 5 & a back off set off 200X10. I feel I have got the ceiling with this movement strength wise after running it for the last 8 months or so.
Also the next rotation is in 8 days which will find me 2.5 weeks out. At that point the risk is higher than the reward. So might do a chest supported row or not load the Lower back at all depending on where we at.
I am satisfied with where I have finished as last year I finished 225kg for 5 with a back off of 180kg for 10. So massive steps forward Strentgh wise & hopefully that’ll reflect on the physique on stage.
I am a fan of sticking to one movement and rinsing it for all its got and then moving on…or having 2 similar movements that mirror each other and rotating between them until there’s nothing left to take.
The volume has remained the same as I still feel I can recover, I have only taken the iso holds out on pivotal reps.So session was the same
•RDL 5-8,10-12
•assisted Chins 5-9,10-12+F
•single arm Atlantis row RP 12-8-6
•pendulum 1×20 widow maker
•standing ham curl 1×5-9 1x 12-15
•adductor RP 15-8-6

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[oscar Young]

I do not see any problem with this my man…the only thing now would be to try run a full rotation and pay attention to h feedback you get from that body recovery wise.
That would give you an idea where to adjust…either movements or splits..but so far so good. Let’s put it to the test then feedback on here as you continue to fine tune it to suit you.
At the start we never really know, because what’s on paper and what happens on the gym floor are 2 separate things.
Hence the advice..try then fine tune ????

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[oscar Young]

Evening guys so rest day today, just under 3 weeks out.
The last 5 weeks I’ve had 2 treatments a week on rest days. Just to work on mobility, keeping the body on check M.O.T wise & addressing existing niggles.
I feel this is an important part of recovery. Also it helps to prepare the body for hard sessions like the RDL which I have tomorrow.
6 litres of water . Now we are ready for bed.

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[oscar Young]

Firstly it’ll depend on your recovery…so you’ll only be able to do what you can recover from.
I would also maybe do,
Density,REST,push, pull (predominantly machines, no lower back loading) REST, legs, REST.
You wanting to add a density day already suggests you are prioritising back ?

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