[oscar Young]

Jdh , thank you buddy.. that was the goal & Jordan really hasn’t given me any other option but to grow..
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[oscar Young]

William thank you my Instagram is young_4040

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[oscar Young]

Hello guys, today’s session was a new rotation so just finding my feet a bit. I’m always a slow starter but once I’m on I am on and I can then make leaps.
Also in the last leg day workout I twinged my bicep trying to stay locked in so was a bit anxious going into today’s session.
I still managed to be productive for most of the session but stopped at shrugs as that movement aggravated my biceps so had to stop there.
They say ‘no pain no gain’ but in the same breath I believe if you ‘don’t know the pain, you won’t gain’. So it’s about weighing up risk and reward factors.
Going to get my bicep looked at and I’ll take it from there .
Today’s workout consisted:
•Chest T bar row 5-8, 10-12 set 1 5.5 plates 4+1 rep, set 2 4 plates (13 reps)
•Atlantis iso pulldown : 5-8, 10-12 : 70 (8 reps) 60 (10 reps)
•dual dumbbell bent over row 5-8, 10-12 : 50(8) 46(10)
•single arm Atlantis row 5-8,10–12 : 3.5 plates 8 reps , 4 plates 8 reps
•shrugs (missed out )
•rear delts 3×10-12 49kg (10,12,12)
•biceps (missed out)

In regards to the chest supported T bar row, I’ve always believed I had to drive my sternum to create a stable environment, but as much as I felt the connection I never got stronger as I should and I always struggled to fully shorten and get scapula contraction.
Today Jordan adjusted my set up so that I was driving my diaphragm/stomach into the pad & the connection I felt was absolutely amazing and I was really able to not only fully shorten the muscle I was all of a sudden in a very advantageous position Strentghwise. So there’s one for anyone who like me was setting up hunched over as opposed to being slightly upright with spinal extension.

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[oscar Young]

Fantastic Sam…and leg presses IMO aren’t easy done right .. the priority becomes accuracy , range of motion , intensity with load coming in after… and all these adhered to will absolutely bury you and you’ll benefit a lot

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[oscar Young]

As Ryan mentioned raw veggies will upset the stomach and slow down digestion…why not just use greens powders which pack quite a punch, digest easily & taste better

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[oscar Young]

Patrick thank you very much, hope you can take something away from my journey on here

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[oscar Young]

Ryan thank you very much, that means so much coming from you sir ????????

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[oscar Young]

Djordje
We are trying to stay metabolically flexible..so body composition is at a good place so is Strentgh. From yesterday’s check in Jordan’s added 300mg nandrolone which should see strength creep up even more..

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[oscar Young]

Mark as above sir
Calories on non training day are 2,226
Calories on Training day are 4,162

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[oscar Young]

Djorde
My macros for training days are
552g carbs 90g fat 286g protein
My macros for non training days are
114 fats & 300g protein

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[oscar Young]

Oh gotcha! Yes mostly online from ‘supplement needs’

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[oscar Young]

In terms of training day meals we opting for food choices that won’t stress the gut.. that’s the main priority..to keep digestion and absorption as optimal as possible

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[oscar Young]

OTC? I don’t understand..
I take
Tudca-nac (liver support)
Vit D
Glutathione (liver support)
Ala
Ashwaganda (recovery)
Neuro max (recovery )
Lipsomal coq10

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[oscar Young]

Weighed in at 98.2kg in this mornings check in
Current cycle
Mast 300
EQ 500
Test 650

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[oscar Young]

????WORKOUT DAY MEALS
◾️Meal 1 – 3 eggs, 200g 5% fat beef,15g coconut oil
◾️Meal 2 – 60g protein from whey , 30g evoo ALL IN A SHAKE
◾️pre – 60g protein from whey, 100g rice flakes / baby rice, 10g coconut oil, 150g banana
◾️INTRA-
•Leg day 4 scoops of sustain ( 100g carbs ) , •pull day 4 scoops of sustain ( 100g carbs ) •push day 3 scoops of sustain 75g carbs. With each session 3 scoops Mps max , 5g creatine
◾️PWO –
: Push – 222g coco pops & 60g whey, 1 rice cake
: pull 237g coco pops & 60g whey, 2 rice cakes
: legs 252g coco pops & 60g whey , 3 rice cakes
◾️3 bagels & 60g protein
◾️Pre bed 30g protein, 300g fat free greek yoghurt, 60g almond butter

????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, 40g nut butter

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