Oscar young fitness

PUSH

As we come close to wrapping up this phase, it’s encouraging to see this shot improve. Prioritising arms and training them frequently across the week with recoverable volume, placing them at the start of the session when I’m fresh, training them both in a unilateral and bilateral fashion, and across all planes and multiple rep ranges has seen some decent returns. As we get back into a surplus, we’ll nudge volume up a touch at some point — we’re recovering well and training as accurately as possible.

A decent session overall this afternoon with progress taken across all movements. That is all that matters.

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PULL

Back in the engine room with a cracking pull session this afternoon. Progressions taken across all movements.

Something for the upper back to start, followed by a movement that will challenge the erectors primarily — but will take everything from the neck to the base of the spine for a ride, it’s that demanding. A unilateral, lat-biased horizontal row performed on the Atlantis Strength row that drops off and allows us to challenge the lat in the fully shortened position — as this is most favourable for that goal, unlike its vertical variant, which is better prescribed for challenging the lat at full length. We also hit the upper back seated row with the goal of full scapular retraction.

To sum it up, some rear delts and bicep work for good measure.

A good day in the office.
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LEGGIESSS

Some work from this afternoon… a productive session, all things considered. Last week I felt good and got a bit giddy, ended up doing too much for my knee’s liking 🙈. I wasn’t ready for that amount of work, so today we pulled back in volume again.

Leg extension felt decent on the knee. Pulling my adductors towards the midline, or together, is something I normally practice on the leg extension in order to keep my knees in line and stop them peeling out — as a result, more tension is applied across the whole quad. But I think there’s also something to be said for how keeping the adductors engaged contributes massively to stabilising the hip and pelvis too. Whilst machines provide a lot of external stability, I think it’s still imperative we create internal stability where we can, to maximise everything we can get out of the movement.

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PUSH

Some work from this afternoon. A very productive session I must say . Pump was ridiculous 😈

SESSION

Unilateral tricep extension x 3
Prime incline press x 3
Machine lateral raise x 3
Pec dec x 3
Behind the body lateral raises x 3
Machine tricep extensions x 3

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PULL

With 2 weeks left on this recomp phase, sent me this comparison. Both pictures taken fasted, straight out of bed with no food — and I find that’s sometimes the best way to measure progress. And we have made progress with this shot.

Outside of food, sleep, stress management and assistance, the final look you present will be determined by what you do on the gym floor — because that is the only place you can create stimulus. So frequency, volume, exercise selection, exercise sequence, and most importantly exercise EX*****ON will always play a massive role here. Worth paying attention to. Worth obsessing over.

Solid session this afternoon. Even though my capacity to move heavy top sets on the bent over row is reduced right now, I’m still taking a lighter back-off set — because my erector development depends on bending over and holding load. Hip hinge variations remain a massive cornerstone of back development as far as I’m concerned. And contrary to popular belief, I don’t think they make your waist bigger either — but I might be wrong. 🤷🏿‍♂️

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A flying trip to London to see my favourite little man Ron and spend the day with him. 🥹❤️🥰 Been too long.

Forever grateful to his parents, whom I love dearly, for bestowing the biggest honour on me — being his Godfather. Grateful and humbled all at the same time .

Was lovely to see and spend time with Joe Brighty and Aslıhan ✨ and finally meet their little boy too .

A very wholesome day . ❤️

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