Tim Aspinall
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Around 30 mins LISS will be fine and no need to adjust food. Just monitor bodyweight, strength and energy to keep an eye on whether you’re starting to drop and then increase cals accordingly. Don’t worry about changing the meals to carb meals keep as it is. And if you had to do cardio in evening don’t worry about changing meals around. Just use the cardio for general health benefits.
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Rest day today. Good day in the office making sure this month is another busy and successful one. First day today where I’ve felt a bit hungry since food started dropping. Missed this feeling ha.
Pull session in morning.
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Exactly that yes. Or a tbar row or dual arm DB rows. Basically any heavy row variation.
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Do some direct work for glutes. The fat will come off through dieting anyway but if you can build the glutes this will help bring them out further. Same for hamstrings.
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Yeah keep RDL and a heavy row movement so you’re not lower back loading too much which should keep you fresher for leg session.
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Legs rotation 1 done this morning. All but one exercises progressed by weight and/or reps. it was banded hack squat that strength was down on. Got 220kg plus band last time for 7 reps but only managed 5 reps today. However the back off set I was able to progress by 1 rep. May have been down to tiredness from travelling yesterday or the amount of walking done over last 3 days (average of 15000 steps). Still just under 10 weeks until show so won’t be fatigue from diet yet even though calories did take a drop on training day at latest check in. Will rest up tonight and tomorrow and then attack pull session on Thursday.
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So I’d gradually build the weight up whilst bringing the reps down until you reach your ‘working set’ weight. Example – max bench is 140kg you warm up on 60kg for 8 reps, then 100kg for 6 reps, 120kg for 3 or 4 reps, 130kg for 1 or 2 reps and then hit the working set.
As you progress through the session you won’t need as many warm up sets, maybe just 1 or 2.
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Push rotation 1 was done this morning. Had to change DB shoulder press for machine press and DB low incline press for low incline smith press as the DBs only went to 40kg. All other exercises were the same. Took everything to failure as with the PULL session whilst away but not been able to monitor whether some lifts have progressed or not as the machines have been slightly different. As long as I go to failure I know that’s good enough.
Flew back to England this afternoon. All meals were eaten to plan as they were prepped yesterday for the journey today. I’ll never get caught short as I always plan ahead. That’s an important part of this game i believe.
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Rest day today so morning and early afternoon was spent at a place called Red Beach. Bit too busy and touristy for me, much prefer secluded beaches but it was still very nice nonetheless. Nice just to relax and swim about in the sea (when I say swim I really mean float about/paddle as I don’t like swimming lol). Headed back to the villa to get ready to go to Oia in the north of the island to watch the sun set. Was an amazing view and definitely worth the trip. Makes me laugh though when I order drinks at these fancy bars and just have a mineral water, they definitely want to kick me out for not ordering champagne or cocktails lol. Even funnier is cracking open a box of fish and rice whilst sat on a wall with tourist walking by. Come watch the freak show, the crazy human eating FISH and RICE in a box. On a plate in a restaurant…normal. Out of a box whilst sat on a wall…CRAZYYYY. But walking about eating a pancake or waffle is fine. Anyone else ever find this when eating their food whilst in public ?
Tomorrow will train push session in morning then get flight back home.
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I’ve just had braces fitted.. Never mind eating Fish and Rice out of a Tupperware.. try drinking liquidised Chicken and rice out of a Tupperware.. Hahahaha!
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Ahahahhaa that’s just made me laugh out loud. Now that would be turning some heads. They will be taking pictures of you !!www.trainedbyjpclothing.com - The most anabolic clothing ever! |
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I’d say 2nd or 3rd due to its demands.
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Try starting sessions with a hamstring movement, then hit a couple of bigger compound movement (hack squat, Smith squat, v squat, leg press, sissy squat etc) then move on to a quad movement, another ham movement, adductor and abductor and finish with calfs. Should help keep the balance as long as you give every exercise your all.
www.trainedbyjpclothing.com - The most anabolic clothing ever! |
www.trainedbyjp-nutrition.com - highest quality supplements on the market. -
Rest day today so morning and early afternoon was spent at a place called Red Beach. Bit too busy and touristy for me, much prefer secluded beaches but it was still very nice nonetheless. Nice just to relax and swim about in the sea (when I say swim I really mean float about/paddle as I don’t like swimming lol). Headed back to the villa to get ready to go to Oia in the north of the island to watch the sun set. Was an amazing view and definitely worth the trip. Makes me laugh though when I order drinks at these fancy bars and just have a mineral water, they definitely want to kick me out for not ordering champagne or cocktails lol. Even funnier is cracking open a box of fish and rice whilst sat on a wall with tourist walking by. Come watch the freak show, the crazy human eating FISH and RICE in a box. On a plate in a restaurant…normal. Out of a box whilst sat on a wall…CRAZYYYY. But walking about eating a pancake or waffle is fine. Anyone else ever find this when eating their food whilst in public ?
Tomorrow will train push session in morning then get flight back home.
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As said above by Clare. You can decide the range you work with for rest pause. So I’ve had rest pause sets that have been 12/8/5 or 10/6/4. Pick the exercises carefully and probably implement 3rd/4th exercise in for the main body part (chest/delts, back, legs) and then as a finisher on something like biceps or triceps. Not something to do so much on squats/deadlifts/bench etc 1st or 2nd exercise in.
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Quality pull session at the gym in Santorini. Used a gym called Mania Gym, in Fira centre, had everything that was needed for the session apart from a high row machine but just improvised. Anyone staying in Santorini I recommend this place as you’ll be able to get a full workout done even if you do have to switch a few exercises. There’s Avexia Gym too which is bigger and slightly better equipped so if you have a car then head there.
Had the rest of the day at the beach in a place called Kamari. Love being by th me sea, swimming about in it, listening to waves (very zen I know lol). Headed back to the apartment after that for some hot tub time and getting a couple meals in. Evening walked up to the bars overlooking the coast line and had a couple drinks (Coke Zero and a water for me).
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I’ve used both and I’d say baby rice digested slightly easier so this was used during carb up for shows. However rest of the time ground rice is used so try that protocol.
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