[oscar Young]

Yes I suppose that shows how deep you must have been in a deficit before you went away. I’d still slowly creep food up..but keep training intensity as high as possible…make sure you earn that food.

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[oscar Young]

Hey guys , very productive density session today considering circumstances.
I did not RDL as much as I felt 90% better today, & that proved to be a good choice. Because when I did my top set on chin ups, I felt my intercostal muscles only from a distance….but that was enough to remind me I wasn’t in the clear or out of the woods yet.
So I altered the RDL with a chest supported prime machine extreme row & that felt v good.
Pump was immense too. Took some pics that I’ll upload on here.
Session went like this:
Hello bro, at first I’d forgotten you were at ultraflex then it got to 12:45 and I remembered mans not here ????
I took
•Extreme row 1×5-9,1×12+RP+F+ISO
•Chin ups 1×5-9,1×12+RP+F+ISO
•Unilateral seated row : 1 set 12 reps (3 part) rest pause
•pendulum 1×25 (2sec pause)
•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]

No problem adding that in, if anything it’ll provide you with electrolytes which are important for cellular hydration and consequently performance.
Remember water is only one element of hydration, electrolyte balance will govern the rest. Nail both and you’re in a great position for performance and recovery. 🙂

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[oscar Young]

Evening guys, so rest day today. Nothing much going on but resting. A bit of anxiety going on as it’s density day tomorrow and it’ll be the first time back since my injury. The temptation is to take the RDL , as my back feels ok..but one voice tells me that’ll be stupid & to replace the movement till next week.
I’ll fill you in tomorrow…fingers crossed ????????

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[oscar Young]

•Rice cakes & nut butter or jam
•flap jack slices
Recipe
1 cup Rolled Oats
1 cup Almond Meal
1/2 cup Chia Seeds
1 cup Dates
2/3 cup Milk
2 tbsp Honey
1/2 cup Chocolate Chips
•oat cake muffins
Recipe
1 cup Flour
1 cup Rolled Oats
2 tsp Baking Powder
2 Eggs
1 cup Fat Free Vanilla Yoghurt
1/2 cup Honey or Maple Syrup
1/4 cup Milk
1 cup Fresh or Frozen Blueberries
1/3 cup Chia Seeds

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[oscar Young]

More info is needed here, are you assisted? If so, What are you running ?

How much cardio are you doing? What’s your kcals and are you making steps forward?

____________________________

Coach said more food coming wed thank god , have to muscle through tomorrow. But yes tren a 300 sust 300 mast 300 per week. Winny 50 , Clen 40mcg,

aromasin and caber being added when it’s delivered by end of week.

Cardio 3x fasted 30 mins incline 3.5 mph

Cardio 2x post training stair master 30 min

Weight has halted now for 2 weeks and I’ve progressively felt worse day by day. Again hunger is no problem I can manage starving. It’s the fatigue that kills me

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____________________________

Keep pushing !

[/quote]
Well the good news is food is coming tomorrow.. so after all your coach hasn’t left you for dead. Chances are he was trying to push you to drop more & now that you hit a wall, he’s reacted positively.

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[oscar Young]

Evening guys, so 11 weeks out Saturday just gone..I feel like I’m in a good spot, based on how I look, feel & from Jordan’s feedback.
Today we hit delts and tris with Calum…I feel like I’ve hit the wall with Atlantis press machine so I’ll be transitioning to the smith press on the next rotation.

Session was as follows

•Atlantis 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
Took a few pics post session too. These give you guys a bit of an idea where we are at

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[oscar Young]

I have this issue every now and then and I think it’s your SI joint, mostly if it’s hitting you on hack squats where your back is supported. Are you flat feet by any chance or got leg length discrepancies? I had/have that and that’s where my issues are coming from.

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[oscar Young]

More info is needed here, are you assisted? If so, What are you running ?
How much cardio are you doing? What’s your kcals and are you making steps forward?

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[oscar Young]

Hello buddy as Clare says, it depends firstly on your goals, and then your activity levels…and also if what you are doing at the moment is working.
Personally I run pro/fat on rest days with zero carbs. I feel this improves insulin sensitivity so the body is more efficient at utilising carbs when introduced, keeps my stomach happy & generally my body comp looks tidier. 🙂

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[oscar Young]

Afternoon guys, so pull session earlier at ultra flex in Leeds with Calum. Very very happy with the session; intensity was high, pumps were insane & Strength is still in a good place….climbing if anything.
Slightly different machines so it was great to feel different stimulus.
Session was as follows:
• T bar row: 5-9, 9-12+PR+F+ISO
•chest supported cable Atlantis pulldown : 5-9, 9-12+PR+F+ISO
•Atlantis seated row: 5-9, 9-12+PR+F+ISO
•supinate unilateral pulldown : 1 x 12-15
•rear delts RP 10
•bicep preacher curl machine 2 x10-12
•Atlantis unilateral seated bicep curl (with elbow support) 2×12-15
After the session we then had an hour of posing with Rosie rascal. This was very productive as the poses are now flowing and the feedback since the last session was much much positive.

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[oscar Young]

Evening guys, rest day today, had work till midday so most of the day has been spent doing admin, eating & napping.
Early bed for me tonight as I got cardio, then we are at ultra flex tomorrow for a pull session & posing with Rosie straight after, so looking forward to that. Will keep you updated how that goes.

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[oscar Young]

Firstly It depends which leg press machine you are using. Some of them like Atlantis have done the job for you & place the pad low and narrow.
It’s also dependent on your levers & mechanics..
But rule of thumb when training quads is to make knee flexion a number one priority.
The quadricep muscles insertion attaches at the patellar (knee cap) and run all the way up to the femur (thigh bone). So when the knee is flexed the patella will pull down & as a result you’ll feel the quads loading massively.
So the less knee flexion , the less the quad recruitment.
The closer together you place your feet & the lower down the plate, the more knee flexion you’ll get….but the twist is this now will depend on ankle mobility.
the better mobility the deeper the degree of knee flexion can occur which is important in being able to push from your heels with feet flat & engaging the quads.

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[oscar Young]

So today was leg day . I was pleased I was still able to get a productive session given the circumstances with my back injury.
I had to make sure stability profiles were bang on all movements so I swapped lying for seated ham curl & smith squat for pendulum..
That worked perfectly.
Session was
•Seated leg press 1×8-10,1×12-15
•pendulum squat 1×8-10,1x10x12
•leg extensions 2 x 10-15
•adductor 3 part rest pause 15 on the dl first time

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[oscar Young]

Hello guys back is a bit better today, less stabbing pain when I sneeze…hat fever is still a bummer tho..:(
Jordan is very very happy with where we are & has decided to make no changes on food and cardio, but we pushed test up to 600mg a week from 450mg & GH up to 2iu am/pm from 1iu.
We should expect scales to go up based on these changes but in return look a bit more fuller.

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