[oscar Young]

Personally I prefer to weigh rice dry weight because of the water discrepancies..but if it works for you & it fits your macros then I see no problem sir.

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[oscar Young]

Hello guys so my bloods are back & myself and Jordan are very happy. Health markers where we want them exactly. I’ll attach them below

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[oscar Young]

Personally agree with Clare, you have to be pragmatic in your approach. The ketchup is no problem but you also want to loose as much excess fat as possible. So don’t take your liberties having loads..have a small amount a time..don’t swamp your meal with it..;)

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[oscar Young]

Jamie hit the nail on the head..
Execution is number one priority, optimal execution means intent, which results into optimal connection.
Once this is is achieved (it’ll never be 10/10 as each time you over load it’ll challenge you to keep the form) which leads me to my next point…progressive overload…make sure you are progressing in the weight room but with standard form across the board.
Make sure you are working in varied rep ranges and aiming to get strong across the board 6-8,10-12, 12–15,25-30
Exercise selection also matters very much , ensuring you working with different movements that load the bicep in lengthened and shortened ranges.
Frequency is also key, biceps can recover quite quick , listen to feedback & recovery allows hit them often…

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[oscar Young]

Ah ok ..I get you now..off course you can rotate the movements , maybe RDL in one rotation and deadlift on the other ?

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[oscar Young]

Hello guys , rest day today…lower back feels good after yesterday’s session, so I’m very pleased.
A lot of napping this afternoon and Netflix as I had a few cancellations at work.
Ready for tomorrow’s push session at flex and tone.
I feel great & mentally I’m ON! I was a bit nervous of training on my own this week with Calum & Jordan away, but actually after yesterday session I’m enjoying the solitude….I’ll update you after the session tomorrow:)

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[oscar Young]

This looks good buddy, I’d leave the density day just once, as it’ll take the lower back a few days to recover and your neural system too.
In the other back day, I’d avoid lower back loading & keep it machine based & lat focused.

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[oscar Young]

IMO sometimes it’s to do with genetics I.e. muscle insertions and do forth.
In that case then direct adductor work is key, to give illusion.
But sometimes its just a case if stance variations as James mentioned above , & it’s something to strongly consider & not ignore as his opinion is anecdotal..

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[oscar Young]

I take all my supplements before bed…I’m guaranteed good in my stomach at that time, & my body is also going to be resting for 7+ hours I’m which time the supps can get to work.
I also do this for convenience and consistency.
If I was you then I’d advice to take the supplements pertaining to training at that time I.e EAA’s, creatine & Carb powder (if you use any).

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[oscar Young]

Hey guys, Density day out of the way..it was a tough but very productive session, mostly as I was on my own as opposed to being with Callum & or Jordan.
I think that vulnerability contributed to the performance today..
3rd rotation on RDL’s , I’m 7kg up, & I’m bloody obsessed with bringing up my posterior chain as much as possible..

•Barbell RDL 5-9 , 9-12

•Assisted chin 9-12 , 12-15…. 30 seconds + forced rep + iso

Lat stretch

•Seated leg press 1 x 20 reps , this is a widow maker set so it’s not continuous reps , so roughly pick a weigh that will fail around 15 reps and then mini breaks until you get to 20

Quad stretch

•standing Single leg curl 1 load , 1 back off . No rest pause work here or partials or forced

Ham stretch

•Adductor rest pause heavy 8-4-2

•Calf rest pause

•Calf stretch set

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[oscar Young]

@dean-herbert yes sir.. they are protein & fat only so I have them closer together in 2 Hour gaps… 🙂

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[oscar Young]

Rest day today before it’s density day tomorrow…
Recovery wise I have had a lie in till 11:00am this morning, simply out of routine & when it’s rest day I like to give my stomach a break and start eating later as opposed to meal 1 at 5:30am.
Second thing I’ll do later is go for a sauna session. I’ll switch between steam room and sauna 15 minutes a time till I hit an hour.
I find I have the best quality sleep after a steam and sauna session, so I try to go every Sunday , I also use it as time to catch up with my friends .
Then I suppose later it’ll be an early bed. For me. 🙂

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[oscar Young]

Evening guys…so delts and tris today on the Menu..I’ve grown to really like this session as it’s a bit of a feel good session.
The pump is immense and I’m focused on the nitty gritty .
•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

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[oscar Young]

Last year in the run up to the show, I was pinning Monday Wednesday and Friday as we got into peak week, I had my last pin on the Monday, I wasn’t onstage till the following Sunday.

After the comp I went straight into a cruise on the Tuesday post show, i then cruised for 8 weeks on 200mg test & my bloods were spot on after that.

post show goals shift, to optimising recovery and the focus then is to get the health markers back up in range.

With food increasing, stress dropped , recovery optimised there’s no need to blast ; we should use other tools & assistance goes back into the tool box until we get the all clear which we can only get after bloods. ????
____________________________

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[oscar Young]

Hello guys, so back day today with Calum and it turned out to be a great session. We Always set objectives before the session and that way there not only do you set goals to hit but you go about the session with a set focus and intention. I find this to be a very productive way of going about things and also operating on the same wave length without having to talk to each other.
Workout was
•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+PR+F+ISO
•single arm Atlantis iso pulldown 1 set of 12-15
STRETCH
•rear delts RP 12-8-6
•bicep preacher curl RP 10-6–4
•standing bicep cable curl : RP 15-8-4

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