[oscar Young]

@xage

????REST DAY MEALS

◾️Meal 1 – off 200g 5% fat beef, 3 eggs

◾️Meal 2 – 300g chicken, 135g avocado

◾️Meal 3 – 200g 5% fat beef, 200g fat free cottage cheese, 10g coconut oil

◾️Meal 4 – 300g Salmon & veg

◾️Meal 5 – 300g minced beef & 40g cashews

◾️Meal 6 – 30g protein, 300g fat free greek yoghurt, 60g nut butter

Calories slightly lower than training days as I’m just running rest day diet on a daily basis..so pro fat.
Today has been another rest day…we are touching base with Jordan on a daily basis and assessing all variables

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[oscar Young]

No you don’t have to be sore..DOMS doesn’t equal PROGRESS. And at what level are we talking ? Just a bit sore and tight or outright sore can’t walk?

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[oscar Young]

Day 4 of deload, things aren’t too bad. Had another decent nights sleep. Joints are getting a bit stiff..so maybe might go in and do a bit of mobility work tomorrow. Got treatments in the form of dry needling and massage booked later in the week. 🙂

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[oscar Young]

Absolutely I’d push calories up, within reason. I’d keep an eye on log book for performance, and take pics for body composition. Maybe run a log on here ?

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Used a log book for years, great tool. I’ll slowly push calories up, it’s the part I find hardest as I absolutely love food and get impatient but going to go slowly this time round. Workouts are great at the moment too just being back around maintenance calories. Haven’t gained any weight in the last week since I’ve upped them, even dropped a touch [/quote]
Well all the signs are right there..so focus on performance and look to get really strong during this honeymoon period..:)

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[oscar Young]

Day 3 of rest & my sleep is much better. I had a solid 10 hours and feel great for it. Haven’t tried the CPAP , since Thursday so might give that a go tonight ..wish me luck ????????

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[oscar Young]

Absolutely I’d push calories up, within reason. I’d keep an eye on log book for performance, and take pics for body composition. Maybe run a log on here ?

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[oscar Young]

Day 2 of deload & I haven’t lost it yet..haha I joke..I am enjoying the rest & looking forward to a few treatments next week to put me in a good and ready position once training resumes. I will be napping a lot too & using the time to catch up with other stuff. : )

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[oscar Young]

Rump steak ???? ????

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[oscar Young]

Hi guys so day 1 of a full week off….I must admit now that I am taking time off, I feel it’s needed.
I have strung sessions together non stop since October 18th through to Christmas & till now. In that time myself and Jordan have only had a deload week.
Now that I have taken this break I realise it’s very much needed.
And that’s the advantage of having Jordan with me who can spot red flags like this & call them out … I am looking forward to the next week though.

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[oscar Young]

Haha @hollingshead …perhaps you could mix cereal, bagels ,jam & cereal bars ?

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[oscar Young]

Hello guys, so smashing session today with @haider-mehdi and Jordan. We did a push session with delts & tris focus.
This was my last session as I start a deload for a full week. I need the body fresh to be able to work hard and hold all the tissue we built during this off season.
Session today was
•Seated Atlantis shoulder press 5-9,10-12+PR+F+ISO

•assisted dips 8-10,10-12+PR+F+ISO

•Seated single arm press RP (10-5-4)
•standing cable single arm extension into DC stretch
•pec Dec (stretch set with 5 sec hold in stretch position each rep) 10-6-4

•lying cuff raise: RP 10-8-6

•single arm seated machine lateral raise RP 12-7-4
________________________________________

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[oscar Young]

Hello guys, so big session this afternoon with Jordan & haider.
I didn’t have a good night sleep as I’ve started using a CPAP at night due to my snoring…& it takes some getting used to.
Session was productive, numbers were up but I’d felt like an effort.
So Jordan has insisted I do tomorrow session and take a week off, to freshen the body up before we go again.
I have also started a cruise so It’d be pointless pushing now as recovery would really slide.
Today’s workout was
•T bar row 5-9 ,10-12RP+PR+F+ISO

•Atlantis iso pulldown 5-9 back off set

10-12

•Extreme row 2 sets 5-9, 10-12+ PR+ F + 1

•T bar food overhand grip shrugs 1×12

•cable rear delts 3 part RP 14-6-4

•single arm machine curl 5-9 RP 10-6-4

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[oscar Young]

Ryan is bang on mate…you don’t want to gamble with your digestion..mostly if it’s sensitive at the moment..if you have that and it makes your stomach worse then it’s unnecessary agro you don’t need. Just get a decent isolate as Ryan recommended above 🙂

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[oscar Young]

Yes just checked & that’s the one.. meditrope . @xage

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[oscar Young]

@xage I’ll find out the name of that brand by the end of the day..as there’s only a sign on top of the bottle. I pin first thing upon wake & last thing before bed .

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