[oscar Young]

Evening guys, so day 2 of training after 10 days off. Numbers were up all through the session. Be it reps or weight. So very very pleased.
I am on a cruise at the moment so this is the time to be stubborn and try to hold on to strength as much as possible.
Delts and tris in the platter today
Session today run :

•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)
•pec Dec (stretch set with 5 sec hold in stretch position each rep) 10-6-4

•cable rope single arm tricep extension 10-12 into tricep stretch

•lying cuff raise: RP 10-8-6

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

•single arm bicep RP 12-8 – 6
____________________________

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[oscar Young]

@cameron has hit that nail on the head!!! I’ll also add, what’s your ‘WHY’ ? What’s the reason you are doing this? If the reason is strong enough & means so much to you, these hunger pangs will pass.

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[oscar Young]

And to answer your last question about lagging body parts. Chances are either your execution isn’t on par, you are not training them frequently, you aren’t training them in a variety of rep ranges, you might not be eating enough food or your intensity isn’t optimal.
Tick all these boxes and let’s see where we are after .

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[oscar Young]

Barbel Squat: 5-9,10-12, 20-25

Barbell Rdl- 5-9 ,10-12 (I’d question this being after the squat based on how your lower back is feeling after squatting?)

Seated Calf raise-3 x 10, 5-9,15-20

Inc press- 5-9, 10-12, 15

Pull up- 3 x 10,12 , 15

Dip-5-9,10-12

Curl 3 x 12

That RDL is questionable whether you can achieve maximal loading and maintain optimal execution after a back squat?
I don’t know what your training intensity is, but if you can train at high intensity then this layout should be a good start.
I’d have a few rotations of movements that mirror the original plan if possible. Eg
Dumbbell squat or hex bar

Dumbbell RDL

Standing calf raise

Dumbbell incline or decline press

Lat pull down

Dip stays but work in higher rep ranges

Ez bar preacher curls

Hope that makes sense..any questions feel free to ask

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[oscar Young]

If the goal is to stay lean and improve body composition then for meal 1 i’d prefer a carb free breakfast. There is potential evidence to suggest that consuming fats and proteins only at breakfast allows us to be more metabolically flexible, which simply means can shift from using one fuel source to another ( glycogen, or fat).
PRE WORKOUT
This meal as Clare mentioned above is v person dependant, and goal dependant. if you feel sluggish from carbs, opt for MCTs as your predominant fuel source. if fat burning is your goal, again opt for MCTs as your fuel source.
right now i use both: 60g carbs from cream of rice ( v easily digesting ) , 15g coconut oil, 2.5 scoops whey… 90 mins
pre workout.

POST WORKOUT
Here we can talk in absolutes and the evidence of carbohydrate rich meals combined with complete protein sources, has been shown to improve muscle protein synthesis an hence improve recovery.

So with this information pick and choose what suits you and which foods sit better with your gut too as it always comes back to digestion and how optimal that is .

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[oscar Young]

Evening guys…I have had a rest day today..I felt that density session massively after 10 days rest..I don’t however feel generally battered, I just feel my back has taken a beating as my eccentrics were like 4010. so a lot of water & an hours nap have been very much needed.
Early night on the cards as we got delts and tris tomorrow.

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[oscar Young]

IMO it’s a mix of variables, and most are right on this thread.
I think what @cameron mentioned about programming, exercise choice & session placement is bang on. I should also add, make sure you rotate movements that focus on hitting the lengthened range & the shortened range which Michael has also mentioned.
Stretches are also key as when you stretch a muscle after contracting it then it gives room for blood to rush in transporting metabolites and all.
@bigp has got a point in increasing tricep training frequency…because The triceps are a larger muscle group than the biceps, which means they have more potential to grow.
The brachialis is also an important muscle to train, simply because it runs under the biceps, so it makes your arms look bigger from the side..remember bodybuilding is about creating illusions.

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[oscar Young]

As Ryan mentioned..best approach is to always get to the root cause of the problem first and see if maybe you got trigger foods that then can be swapped for more gut friendly choices.
Or is it a case of food is just too high & you need to give your gut a bit of a boost by using digestive enzymes?

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[oscar Young]

A big NO NO….and if you feel so either your digestion is skewed and you should look into that or you are not lean enough..

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[oscar Young]

Hello guys…so day 1 back to training & it was PULL/LEGS or density day as they call we call it.
Body felt very good & my numbers were up on most of the lifts. If not I’d matched. Things can only get better from here as the body is refreshed.
We are obviously on a cruise so this is the time to fight tooth and nail to hold all the tissue that’s been built off season.
Session today was:

••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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[oscar Young]

The guys are right (Kuba & joe) even better have you tried cream of rice? IMO I’d stick that pre workout & leave the bagels for post workout

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[oscar Young]

Day 10 of complete rest and we are ready to rumble.. Tomorrow it is density day…which only means one thing…Deadlifts ????. Very much looking forward to get back to it.

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[oscar Young]

Clare has hit the nail on the head , make the most of your personal situation..so long as you follow your eating plan. Train hard under high intensity then you should get results. We have seen guys who do night shifts and awkward shifts still make it happen

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[oscar Young]

Hello guys day 9 of complete deload.. I spent the day at bodypower and oh what an awesome day with the team.
One more day of the deload left then it’s back to action on Monday..

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[oscar Young]

Hello guys day 8 of complete off training,
I am slowly feeling human again..
check in today ..I’m siting at 100.4kg,week 2 on a cruise & Composition is holding still.

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