[oscar Young]

So then that might mean that you split push in 2 parts? One chest focused only & the other chest,Delts & tris as you been doing ?

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[oscar Young]

That’s perfect sir..????????

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[oscar Young]

Hello guys so check in day today . Weighed in at 103.
So 14 week prep has started and the first adjustment has been made with 35g of fat taken off my training days.
Cycle will commence as follows
•Test 450mg x2 a week
•Eq at 200mg / x2 a week
•Masteron at 100mg / week ( to control Estro a touch )2 a week
•Arimidex at 0.5mg every other day
Pics attached below…starting point ..here we go

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[oscar Young]

Hello buddy, from what I can see the only part that’s noticeably lagging is your chest. So maybe more frequency around that.
But overall if you plan to compete you should focus on all round progress..
What sort of split are you planning to do?

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[oscar Young]

Hello guys….rest day today. Not much going on but been in work and napping in between.
I tend to snore a lot, so sleep quality isn’t great. Currently trying a CPAP, but that will take some getting used to .. but anything to get my sleep quality better I will try.
It’s not like I’m awake at night..but when I track my sleep , the quality could be better.
I do have a sauna session every Sunday and on those days I do have the best quality sleep .. I don’t know why yet

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[oscar Young]

Also the side lunge aka (Cossack squat) if you load the working side say with a kettlebell you’d be able to load your adductor for hypertrophy and improve flexibility. Most have been known to do this to improve performance on adductor. The fact that it’s unilateral, makes it accurate on both limbs as well.

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[oscar Young]

I’m with Kuba , towards the end of your blast it will give you more

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[oscar Young]

Evening guys, tough tough leg session earlier this afternoon. Changed up the plan a bit to add volume for the quads.
Tried to do 6 sets but the last 2 did not feel like they we’re bringing anything as quads were already beat up. So we will replace them with a V Squat RDL.
Workout was
•Lying ham 5-9 10-12
•Seated leg press 8-10,10-12
•heel wedged smith squat 8-10 ,8-10
•Leg extension 2 x 10-12
ZIG ZAG
•paused pendulum 2 x AMRAP
•adductor RP 15
•seated calf raise 3 x 10-12
This workout looks straight forward but I promise you it’s tough

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[oscar Young]

I personally got no prob

I allow my clients to have it, no problem. However it depends on personality as for some clients that sweet taste will awake, taste buds & trigger cravings causing them to binge .
But if you are having it and cracking on the. It’s a great snack

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[oscar Young]

Afternoon guys, so great session today at flex & tone with Calum raistrick. Music was pumping & the atmosphere was unreal as it was bank holiday.
We did a push session which was absolutely a killer. Pump was insane too.
Really happy with where Strentgh is considering I’m on cruise.
Numbers were up today too, so we will take that.
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

•cable rope bicep curl 1×15-20

•abs 1 RP 15-6-4

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[oscar Young]

@Oscar currently i am in suficit phase. Since i am working physical/labor job i am really active and 8+ hours on my feet(around 14k steps per day average+ lifting heavy stuff all day long ). So my question is regarding macros split on NTD. First meal i have p+F and next 3-4 meals i have 45p 80-100c 15-20f is that optimal regarding insulin sensitivity or not ? My macros split atm is 220p 450c 80f on TD and 220p 350c 80-90f on NTD.

@youngoscar [/quote]
At 18 years old I’d imagine your metabolism is really high. So you might actually get away with that split if I’m honest. You are also in an active job & do 14k steps..so energy output is high.
I’d be interested to see how you’d feel running
•Meal 1- P/F
•Meal 2: – P/F
•Meal 3: P/ C
•MEAL 4:P/F
•MEAL 5:P/F/C
And then gauge how you feel. If you feel your energy & focus is low then you’d just adjust meal 4 to P/F.
Keep carbs on the lower end at 80c.

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[oscar Young]

@dean-herbert I try marinate my chicken overnight before I cook it. Marinade is made of

•Cajun or a mix of Nando’s seasoning different flavours 0.99£ per sachet in Tesco.

•garlic paste

•olive oil

•Lemon

•chilli flakes

I’d mix all these in a paste in a pestle then rub it on the chicken breasts with a brush.

After you can sprinkle parsley or coriander on top & it gives it a good aroma.

Then cover with cling film and leave in the fridge overnight.

When cooking , cover with foil to keep it succulent, 30 mins on 180 degrees & bobs your uncle ????

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I see a New video vlog coming from @youngoscar : cooking with Oscar ????????????[/quote]
There’s a good idea ????, I might look into doing this soon. I’ll speak to JP/Corrine & if there is enough interest I’ll be happy to put something
together. ????

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[oscar Young]

Hello guys , rest day today , so we travelled to Leeds for my first posing session with Rosie rascal ifbb pro.
It was one of the best sessions I’ve been to, she showed great detail of attention.
We started by a bit of stretching, mobility & trigger release to get us warm and going.
After which we commenced to 2 hours of solid posing. I am so unfit and can’t wait to start cardio & drop a bit of weight. So the next 15 weeks should be interesting.

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[oscar Young]

Myself and Jordan have experimented on both scenarios:
•Example 1
Chest movement 5-9,10-12
Shoulder press 5-9,10-12
•Example 2
Chest movement 5-9
Shoulder movement 5-9
Chest movement 10-12
Shoulder movement 10-12
Done in a zig zag fashion.
•Example 3
Push (chest focused)
Delts & tris
Both done on separate days.
We have ended up sticking with example 3 and running that to date. Because eventually what we realised is whatever we did shoulders were still secondary, which meant we couldn’t maximally load them as we’d given everything on the top set on chest movement.
For big shoulders you need to be strong at pressing variations.
That’s the rationale behind this thinking. Hope it helps

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[oscar Young]

PULL/LEGS
conventional dead’s with eccentric loading dropped as we transition into prep. Not only was it too demanding recovery wise, but whilst on this cruise cruise phase, optimising recovery is key. Playing a hero will not cut it….not to mention I was close to hitting my ceiling strength wise, so it was wise dropping it sooner rather than later.
RDL is back in,first rotation done, numbers set at 220kg, and now the goal is to chip away for the next 15 weeks
Workout was as follows :

••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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