Oscar young fitness

PUSH

Bits from the session earlier today… A very productive session and the pump was insane.

There’s very little new information to bring here that hasn’t been said before about one of the most important cues to develop your chest. And most of us are still struggling to develop the chest due to a lack of attention in setting up our bodies before a set.

Call it whatever you want to call it — “chest up”, “elevated rib cage”, “proud chest” — but ensure you’re not only holding that position, but that it always aligns those pec fibres to be challenged in whatever movement you’re performing. Because the goal is always to place tension across those fibres.

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PULL

First session back after feeling run down (Marbella kicked my arse , i admit 😩) and taking five days’ rest. All things considered, a very productive one. The objective was simply to get back into the groove — numbers held, and on a few bits I even took some progress.

Got asked about the PRIME seated row and why I favour that piece of kit. When training the upper back, there are a couple of things I think are worth mentioning:

1️⃣ Shoulder width determines grip. This machine allows for a comfortable grip, and the handles aren’t fixed either, so the wrist can sit in a comfortable position — which in turn gives you access to full range at the shoulder. That matters when training the upper back, because scapular retraction is the goal. Any narrower and you’d be working against that.

2️⃣ It lets us manipulate the strength curve. That gives us options to challenge the upper back through its entirety, rather than in one narrow portion of the range. It allows you challenge the muscle where it’s strongest and where it’s weakest making it a top contender .

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PUSH

Bits from a simple, straightforward push session this afternoon. Find movements you get on well with and movements where you can get a good runway of progression. Stick with them for as long as you can. It doesn’t have to make sense to anyone else, but they have to meet your needs. Because in the end, all that matters is exercise selection, exercise ex*****on, and training in close proximity to failure with a frequency and volume you can recover from.

SESSION
Unilateral tricep rope extension x 3
Incline press x 2-3
Machine Lateral raise x 3
Pec dec x 3
Cable lateral raise x 3
Machine tricep extension x 3

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PULL

Felt good to be back in the engine room this afternoon with pull session after a few days off .

SESSION
T bar row x 1
Barbell bent over row x 1
Horizontal lat pull x 2
Upper back row x 2
Vertical lat pulldown x 2
Rear delt row x 2
Bicep curl x 2

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Cracking birthday weekend with the lads , another year older and in hindsight, I am very grateful for how tough and challenging 2025 was. There were moments I nearly quit, but I’m glad I didn’t — those lowest points showed me what truly mattered and brought my still very broken and wretched self back to my faith. I’ll enjoy the fruits for now, but ALL the glory belongs to the man upstairs.

Thank you for all the birthday messages. I honestly feel the love, and I genuinely enjoy this day because of how much of it comes through — enough love to carry me through another trip around the sun at least. 🙏

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PULL

Session from yesterday .. was absolutely goosed going in and as much as id taken a progression on the t bar row , walking that barbell from the rack I knew I was in trouble as it felt overly heavy and after the set it was confirmed as I was 4 reps down from the previous week . An executive decision was made on the spot to de load and slash the volume by 50% . So one set of all movements after and call it a day . Was optimistic about today but it wasn’t to be either so 5 days off complete rest and then come back fresh next week . It’s been a decent run and I have taken an extra day of rest here and there when neededconsidering the last time I had that sort of a break was December. Sometimes it’s beneficial to stop and take a break before the body forces to get one .

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Wrapped up this little tidy-up phase this weekend and most of the shots we was looking to bring up have taken a step forward — that is progress…that is enough.

It is very rare we are ever truly happy in this game, but as I get older I’m starting to realise happiness is mostly an emotional response to a certain outcome. Its presence almost demands that outcome. In this game, if that is your goal, you will be unhappy on very many occasions.

Joy, however, seems to be a constant — something you can experience often if you are doing something you enjoy and are fashioned to do, regardless of the outcome. The joy is in the doing. There’s no destination, because with each step forward, the horizon recedes.

Anyway, enough of a ramble. We take a few days off training to freshen up, move into a health phase, then push body weight back up again until end of year — take it all off after and see what more progress we can squeeze out. I might even compete. F**k knows.

Nathan Styles IFBB pro on deck! 👨🏼‍✈️
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JUNE you beauty!!!! Very Grateful 🙏🏿 😊

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