[oscar Young]

Hello guys…day off, not much going on. Other than eating & had a few naps as o feel battered from recent training.
Had a check in earlier with Jordan, I am 20 weeks out from PCA Manchester. We plan to cruise for 6 weeks and diet for 14 weeks.
Diet remains the same…AAS wise for the last 3 weeks I’ve been running 2.5ml of Npp only ..I’ve attached my pics from this morning.

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[oscar Young]

Pull session today at frontlinefit performance centre & I hit a PB on conventional deadlifts. 225 for 4 reps with the 5th one burying me.
We live to fight another day..:)
Session was as follows
• I did:

•conventional deadlifts with eccentrics x 2
•Prone pulldown x 1 , x 1 + pivotal reps
Lat stretch
•Seated leg press 1×20
Stretch
Abductor rest pause
Calves

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[oscar Young]

@joshsloane
Sat : rest
Sun : legs
Mom : back
Tuesday : rest
Wed : delts and tri
Thurs : density
Fri : rest
Sat chest
Sun: legs
That’s an example of this weeks split. After each session we asses recovery massively.
If we felt too beat up to train then we would just take an extra day off. That’s not happened so far fingers crossed. ; )

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[oscar Young]

@xage hey buddy , it isn’t about cost, I think basic compounds are serving me just food at the moment. This is year 3 of being assisted so there’s still a long way I feel before I need to add growth.
Currently running Npp only cycle for the next 2 weeks before I start my cruise.
From there we shall then build a base with test & add masteron & primo to start prep .

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[oscar Young]

Delts & tri’s today
Had to change the sequence a bit because I felt when I did crucifix lateral raise before a shoulder press is it took away from the press.
•seated shoulder press 5-9,10-12RP+F+1
•assisted dips 5-9,10-15 RP +F+1
•seated single arm tricep extensions 1 Rest pause(10-12RP+F+1)
•tricep stretch
•lying cuff laterals 1 RP (10-6-4)
•single arm seated laterals 12-5-

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[oscar Young]

Big pull day earlier this afternoon with Jordan ..
Happy with the work done but we have made some changes & swapped a few movements round purely for efficiency
•extreme row 5-9 ,10-12RP+PR+F+ISO
•Atlantis iso pulldown 5-9 back off set
Assisted chins 10-12RP+PR+F+ISO
•T bar row 3 part RP (5 sec stretch between reps 8-5-5
•extreme row overhand grip shrugs 1×12
•cable rear delts 3 part RP 14-6-4
•single arm machine curl 5-9 RP 10-6-4
So going forward we will swap the primary movement extreme row with the t bar..it just saves time & is more efficient. The prime row also can be loaded appropriately to get a better stretch.

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[oscar Young]

80g oats
170g steak
226 red potato

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[oscar Young]

I am halfway through it and it’s defo a good read.

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[oscar Young]

Hello guys..so rest day today. Not much to report but this is the worst leg DOMS I’ve ever had.
I put this down to going into a different place yesterday. How did I do that?
Expectation! To do whatever it takes and more. Objective! We spoke with Jordan about where I was currently physique wise and what I needed to improve and that’s my legs. So with that in mind I was prepared mentally… to take myself into them dark places. That meant I probably tapped into fibres that I haven’t tapped in before..so as a result I’m that sore I confused it with flu symptoms at first. lol

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[oscar Young]

Leg day today…Had a top session with Jordan.
We had a objective at the top of the session and spoke about it and set targets.i feel this gave me the edge & I was much much better. Also on the metabolic set I got a good talking to by Jordan & had to come through.
Workout was
•Kneeling ham curl 5-9, RP 10-5-F-1-iso
•pivot leg press 10-12,5-9,RP 20-10-F-ISO
•leg extensions 3 sets last set triple drop set + F + iso
•Glute bridge banded 1 set triple drop set
•adductor RP 8-5-3
•seated calf raise 10-6-4,

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[oscar Young]

Hello guys… push today at flex and tone
. Really pleased with how it went today. Strength is still pushing up
•seated nautilus chest press 5-9, 10-12+PR+1+iso
•seated hammer incline press 5-9, 10-12+PR+1+iso
•seated dip RP 9-6-4 (2 seconds in the stretch) STRAIGHT INTO A
Dumbell stretch
•upright row rest pause 12-8-6
•rear delt row 12-8-6
•bicep curl 5-8 , RP 12-8-6

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[oscar Young]

Whilst dropping into a cruise I’d defo adjust calories…if favour a slight drop of calories and constantly monitor body comp. my priority would then to fight tooth and nail to hold or even add tissue..

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[oscar Young]

Hello guys..rest day today. Back is battered after deadlifts yesterday . Push tomorrow…really looking forward to that at flex and tone. I will keep you updated

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[oscar Young]

I think if you are off season then it’s dependent on your training, digestion & body comp ..if all are optimal and you are still starving then I’d push slightly up..maybe by 200kcal & then asses again after a week?

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[oscar Young]

Hey guys…so second rotation of PULL/LEGS earlier today. Tough tough session. Given the fact I pulled 220kg for 5 reps on conventional eccentric deadlifts last time meant I wasn’t going to go heavier but rather try add a rep. That I did & to my surprise the form was even better.
Session flowed well, bear my numbers & I’m very very pleased. My execution was much better too. That’s important as it was the main plan this time round, try reset the log book, clean up lifts, add eccentrics, pauses in the extreme ranges deadstops, loaded stretches & go into extreme ROM’s we haven’t visited for a while.
This combo of variables adhered towill create novel stimulus. This I promise you ..
Today’s session:
PULL/LEGS
•conventional pulls with eccentic control 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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