[oscar Young]

Hello guys, so yesterday absolutely wrote me off…been battered.
But today being a rest day, I had a treatment. Full massage & dry needling. I have booked these twice a week for the next 5 weeks, Just to make sure I’m
In good shape approaching sessions and also mobility wise to help with posing.
Apart from that on rest days I’m doubling up on halcyon, having Epsom salt baths & napping in the day.
Come night I’m in bed for 9:30pm latest.
I feel recovery is a variable you must control here to the best of your ability.

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[oscar Young]

@clare that’s what I am currently doing! rest days never hurt! thank you

@haider-mehdi @youngoscar around 10 weeks I have run this split. I’m going to go to 2on1off next that seems very ideal. and old hip injury acquired at work haven’t had worked on in a year almost. I rule it out because I have made progress whilst under pain and discomfort but I can’t take it out of the equation I guess when things halt.

sleep is very good and stress is no more or less than it’s always been. thank you all for the input and questions btw

Ok that makes sense , I like to say ‘no pain no gain, but in the same light if you don’t know the pain, no gain.’ So if have it checked out ASAP .
I’m not a fan of training in pain..because half of the time the body wins & you have to eventually stop training …then you are fucked!
Please keep us updated how you get once you alter the split and see someone about that hip.

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[oscar Young]

Hello guys, 93.5kg this morning…all time low…energy levels started to drop, so I’m monitoring recovery massively.
Extra naps where I can , double up on halcyon tablets and making sure supps on point.
Jordan is happy with where I am and with under 5 weeks to go check ins are sent daily , pics and weight.
DENSITY/LEGS earlier.
This session had me very anxious for the last 2 days but I’m glad I got it done.
Strength still holding..I did not manage to take progression on the top set and back off but I matched last rotation, and considering I’m 2kg lighter since then I’ll take that.
I also did not take the pendulum and took the Atlantis pivot press instead because knees were simple beat up. And I have leg day in 3 sleeps too
Session was
BB RDL 1×5-9,1×10-12

•Chin ups 1×5-9,1×12+RP+F+ISO

•Unilateral seated row : 1 set 12 reps (3 part) rest pause

•pendulum 1×25

•standing ham curl :1 set 5-9 , 1 set 10-12

•adductor:1 set 15 reps (3 part) rest pause

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[oscar Young]

are you still doing pivotal rep sets?
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Hey Corinne, yes I’m still doing pivotal reps…recovery allows and I’m
Still progressing on numbers & load here and there.
As soon as recovery takes a hit I’ll adjust maybe back to straight sets, but for now it’s all fun 🙂

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[oscar Young]

How long have you run the split?
Maybe it might be worth altering it to 2 on 1 off…if you have been running it for king and eventually run yourself to the ground if recommend a full deload..maybe a full week.
Is your back okay? Why do you need to see a chiropractor?
How’s your stress levels?
How’s your sleep?
So many questions buddy

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[oscar Young]

Just had a look at the MPS max and it says it only contains 4g of protein per serving.

It has got very high quality amino acids…in fact pharmaceutical patented kwoya quality amino acids . And in addition hydro whey to maximise protein synthesis. If you can find a product that will match it or beat it then good luck.
And that’s not my opinion, it’s fact 🙂 ????

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[oscar Young]

Hello guys, 5 weeks on the dot today. Posing Trunks arrived yesterday so it’s all feeling so real…
Delts and tris earlier today..Strentgh is still holding so I’m happy.
Session was as follows:
•Smith machine shoulders press 5-9,9-12+PR+F+1

•dips 5-9,9-12+PR+F+1

•single arm tricep press RP 12

•cable tricep extension 1×12–15

Stretch

•Pec Dec : RP 12-7-6 (5 sec stretch)
•lying cuff lateral RP 12-8-6

•Seated machine lat raise 12-8-6

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[oscar Young]

@cameron has nailed that 100%….I have nothing to add lol

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[oscar Young]

I don’t think There’s a limit to amount of whey you can have..it’s better to rotate protein sources but as haider mentions above whey will sit better than both digestion wise

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[oscar Young]

Afternoon guys, so today was back day..I was flagging a bit this morning and really low, but after 2 scoops of PREPARE I was ready to go.
I really enjoy this session. It’s Machine focused, so it’s very accurate movement wise and the pumps are great.

•T bar row 5-9,9-12+PR+F+ISO

•Atlantis pull down with prime handle 5-9,9-12+PR+F+ISO

•seated Atlantis row (upper back) 5-9,9-12 followed by a triple dropset.

•single arm Atlantis iso pulldown 1 set of 12-15

STRETCH

•rear delts RP 12-8-6

•bicep preacher curl RP 10-6–4

Here’s a sneak preview of where we are at…:)

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[oscar Young]

It looks decent to me…well balanced. Now it’s for you to feel it out and adjust as you go depending on recovery, also if a movement don’t feel right, or the sequence doesn’t feel right..
And you’ll only know that by running the full rotation.
Also remember it’ll come down to execution and effort, both of which can make an average plan produce stellar results. : )
At that point if you got any questions or need any help, you can come back on here and ask. We will be happy to help.

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[oscar Young]

Hello guys leg day absolutely finished me yesterday & I’m feeling it today. Been trying to nap but it’s too warm , going to go for a walk.
Fatigue has kicked in now, but we must not let it make a fool of us at all.
Gotta keep moving:)

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[oscar Young]

Most of us haven’t reached the ceiling in terms of strength and muscle building. Let’s stick to the basics please.
This hoping on one bandwagon after another is the reason most aren’t making steps forward with their physiques

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[oscar Young]

It’s important to log everything, if you not logging you are guessing.
But it’s MORE important , you prioritise FORCE & it’s important you track FORCE..those big movements are largely responsible for building muscle . So it’s those ones I’d be anal about.
The metabolic and pump work is log too but I won’t be too anal on.. as every session.
It’s the analogy of a roast dinner plate….what matters most on a roast dinner plate & what we serve first is the MEAT, then the POTATOES….the veg matters but that’s neither here no there 🙂

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[oscar Young]

If putting as much tissue on is your priority which I assume it is as you are on a bulk, IMO I’d do cardio the other days except for leg day…so just you are fresh and you can maximise all hypertrophy variables during the session.

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