[oscar Young]

Delts and tris today…weight at 93.1kg.
I altered the plan a bit to try get out a bit more on the press movement by doing my back off on a prime shoulder press.
Reason being on the reverse banded Smith you tend to hit beginning and mid range., so I wanted a movement what would get the shoulder as short as possible so I chose the prime machine as you can load it to whatever strength curve you want.
•reverse banded smith machine shoulder press 5-9
•prime shoulder press 10-12+PR+F
•assisted dips 5-9, 10-12+PR+F
•prime lying neutral grip tricep press
RP (10-6-4)
•pec Dec (RP 12-6-4)
•lying cuff laterals (RP 12-6-4)
•seated machine single arm laterals (RP 12-6-4)

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[oscar Young]

Hello buddy looks good to me..why don’t you maybe have something like cereal after (coco pops) easier on the gut and quickly digested.
I’d say the same for pre workout too, something like cream of rice or baby rice which is easier on gut. Only my opinion. If the latter sits well, crack on 🙂

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[oscar Young]

With no carbs on rest days, I think you’d replace that with fat which is still a source of energy. But that would help in being metabolically flexible.

With training days on low carbs I feel If carbs are placed around the workout window (before,during,after) then the body is more efficiently utilising them.

If 100g left you still feeling empty then I’d assume nothing is set on stone…it would be simply a case of making adjustments to suit your needs and goals?

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Hi Oscar, thanks for the reply. 100g carbs seems to make me very drowsy, although I have now switched to rice rather than cereal and this made a bit of a difference.

[/quote]
Yes sometimes it’s just about volumising food. Glad you seen a change when you switched sources 🙂

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[oscar Young]

Let’s leave what’s best for competition aside and just be astounded at the amount of tissue one man can carry. IMMENSE

AGREED ????????????????????????

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[oscar Young]

With no carbs on rest days, I think you’d replace that with fat which is still a source of energy. But that would help in being metabolically flexible.
With training days on low carbs I feel If carbs are placed around the workout window (before,during,after) then the body is more efficiently utilising them.
If 100g left you still feeling empty then I’d assume nothing is set on stone…it would be simply a case of making adjustments to suit your needs and goals?

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[oscar Young]

Evening guys, 4 weeks out on the dot!
Current diet as above, cardio still at 40 minutes daily except leg day.
Legs are heavy & fatigued from training & cardio but it’s all part and parcel of how I should feel at this point.
Today I went posing with Rosie again…that’s getting better and better.
We started working on a routine today and have put the skeleton together which we should polish in the next 3 weeks or so.
Very excited for that.
After wards I went to Rotherham ultra flex to hit a pull session at Kuba’s gym.
Atmosphere was bang on and I’m just on my way back to Manchester shattered, after my day started at 4:30am.
I took
•T bar row : 5-9 , 9-12+PR+F+ISO
•hammer strength Under arm pulldown : 5-9 , 9-12+PR+F+ISO
•extreme plate loaded seated row : 5-9 , 9-12+PR+F+ISO (This was the first time I have used this & it felt amazing being able to load it on different strength curves)
•single arm prime pulldown : 1×12-15 (this was the first time using this as well & I was impressed the handle wasn’t fixed therefore not restricting my wrist which is always great for late training)
•rear delts 3 x12
•bicep curl 1×5-9 1 RP 12-8-6

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[oscar Young]

Claire is bang on the money there. Your reps should be standardised all through the set(s) . Do not compromise form to get more reps, but work to hit true failure.
If you are unsure of how your set looks like, video it and watch it back.
Remember if you improve execution that’s a progression too, so don’t be attached to numbers, don’t move goal posts changing tempos week after week. Keep all variables standard. Only then will you be able to rationally judge your progress.
Last but not least, cluster sets are tough, so it takes time & experience to be able to truly nail a cluster set to ‘true’ failure with honest execution and connection.
So keep working, be patient and If you got anymore questions don’t hesitate to ask 🙂

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[oscar Young]

I agree with Corinne, the grip changes everything and since it’s a neutral grip, it’s natural & that means you are safer.
Now depending on your goal or ankle mobility you can add a wedge but it’ll hit your full posterior and if held are elevated you’ll get the addition of quads too.
So your goals, your structure, will dictate which bar you use.

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[oscar Young]

Hello my man,

Looks like things are going really well. Missed out catch ups, we will have to organise a training session after we get this show out of the way etc. Least we shall see each other show day. Excited for the show.

How is your current train and rest day diets lookling like now?

have u needed many higher days
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Hello hilly,
Yeah it’s not too bad, I miss our catch ups too, them nasty leg sessions.
Yes off course we need to get a session in and have a good catch up after the show.
I am very excited for the show too, as a first timer I cannot wait.
My diet has stayed the same pretty much the last 3 weeks.
Only adjustments made today was around training with intra,post & post post.

????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, 100g rice flakes / baby rice, 100g banana
◾INTRA-
•Leg day 1.5 scoops of sustain
•pull day 1 scoops of sustain
•push day 1 scoops of sustain
•With each session 3 scoops Mps max & 5g creatine
◾PWO
:Push – 125g coco pops & 60g whey

: pull 125g coco pops & 60g whey

: legs 200g coco pops & 60g whey

◾2 bagels & 60g protein & 40g jam leg day
2 bagels & 60g protein
2 bagels & 60g protein
◾Pre bed 30g protein, 300g fat free greek yoghurt.

????REST DAY MEALS
◾Meal 1 – 1 whole egg & 2egg whites 200g 5% turkey mince
◾Meal 2 – 300g chicken, 75g avacado
◾Meal 3 – 200g 5% fat beef, 200g fat free cottage cheese
◾Meal 4 – 300g Chicken & veg
◾Meal 5 – 300g minced beef
◾Meal 6 – 30g protein, 300g fat free greek yoghurt

Rest days I will be adding 20mg clen to a further 60mg that I’m currently taking.
I haven’t had a high day, a re feed or cheat meal..I haven’t had one of those the last sort of 2 years as I tend to come in slow & by the time I’m ready it’s just a case of waiting for carb up.
But we still got 4 weeks to go so let’s see, it might be needed as this is a different type of prep.. i know it’s just not a case of push push , & rather push and pull 🙂

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[oscar Young]

Your recovery will dictate frequency and volume…. so in this case you already know which one works better for you .
Run with that and progress it as much as you can. Nothing is set on stone when it comes to training so Where necessary auto regulate.:)

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[oscar Young]

Evening guys, tough day today..leg day..took me an hour almost to get going.
But once in the session it was actually quite productive. I had a colleague walk me through each movement and literally got the best of me..I am currently ruined wondering how I’ll do cardio in the am. But somehow some way it’ll get done.
I get excited at this stage….it’s all mental & you have to be switched on .
Workout was as follows

•lying ham 3 x 8-10,10-12,12-15

•seated leg press 8-10,12-15

•smith squats 10-12, 12-15

•leg extensions 2 x10-12

•adductor 2×12-15

•standing calf raise

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[oscar Young]

I am with Claire..& Tim to an extent. Intensity IMO is relative, it’s also a skill, that you acquire over a long time.
But there has to be a sequence of basics to tick off first; namely execution & then once you can move optimally then you’d load the movement.
Now that’s not as straight forward as it sounds Because each time you increase the load, you are then challenged in a new way.
So it’s a case of bieng able to progress whilst keeping everything across the board standard over a long period of time.
As Tim suggests, pick a couple movements and just master them for as long as you can getting strong in multiple rep ranges till you hit a ceiling.
Might take 12,24,36 or even 48 months. You’ll be suprised. 🙂

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[oscar Young]

Good evening guys so we are 4.5 weeks out on the dot.. there hasn’t been any adjustments on my diet for about 2-3 weeks as body comp has been improving..test is up from 600 to 650 and winstrol is in 20mg a.m & pm.
Cardio remains at 40 minutes fasted.
Push day today , very productive and very strong.
Pump was insane too..
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]

@youngoscar ehh a little bit. I just randomly feel a lot flatter than I have been feeling the rest of the cruise

I think that’s pretty normal as the assistance leave the system you will loose a bit of fullness for which the gear was responsible for initially .

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[oscar Young]

I think it’s normal given most of the drugs would have cleared of your system and with that dropping some water.
Does you body comp look much better?

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