Tim Aspinall
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Hey mate, after my arm op I was training legs only and was hitting them every 3 days so 1 day on 2 days off. Now that I’m back training upper again I’ll hit them once or twice a week depending on how the split falls but there’s always 4 days in between each leg session which will be rest and upper body training.
You’ll find what works for you. The balance between enough but not too much.
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Today would have been a rest day but I’ll be unable to train Sunday so needed to hit pull session today and then push session tomorrow.
Pull rotation 1 today went down at Kuba’s gym (Ultraflex Rotherham). Always a good vibe there so the session no surprise was really good. All numbers increased ????????
Wide lat pull 1×10-12 (repeat same weight)
T bar row 2×8-10
Assisted pull ups (did forward lat pull down machine instead) 2×10-12
Close grip cable row 2×10-12
High cable rear delts 3×10-12
Seated single arm DB row – quad drop set aiming for 12 first set
Standing calf raise 3×8-10
Please with T bar row today. Increased to 125kg for 8 controlled reps. Strength getting back to where it was before the op now.
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Really good Legs session this morning. Legs rotation 1 went as follows:
Lying ham curl 2×8-10
Banded hacks 2×8-10
Leg press 1×8-10
Leg ext 1×8-10
Single leg seated ham curl 2×8-10
Abductor quad drop set
Adductor quad drop set
Seated calf raise 3×10-12
All lifts progressed. Really pleased today. Determined to get really strong and moved up to 6 plates a side (240kg) for banded hacks on cybex machine.
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Rest day today. Nice long day in the office doing all things Mortgages ????
Leg session tomorrow so off home to eat, chill and get an early night. Moving the sessions to morning has meant an adjustment in when I’m getting to sleep and I feel much better for the earlier nights and earlier starts. Definitely more motivated and more productive at work too.
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I’d be more tempted to push on for a longer period than 6 weeks at a time and really focus on increasing strength than stopping and starting. Good hard push then have a tidy up.
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Today was PUSH rotation 1 and again there were numbers to beat. Managed to progress all lifts which shows things are moving in right direction.
Session went as follows :
– seated DB shoulder press 2×8-10
– low incline DB chest press 2×8-10
– close grip smith press 1×8-10
– pec dec 1×15
– seated DB side laterals 3×15
– rope pushdown 3×12
– seated single arm DB preacher 2×8-10
– dual arm cable curl 1×15
– rope crunches 4×15
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Tim in the instances where you have a stomach bug, its probably better to starve it out and fast than getting calories in for the sake of it.
Your immune system will thank you
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“When you feel like giving up, remember why you started in the first place”
Learnt that the hard way this time !! Tried to eat straight away after first couple days and it seemed to wake the beast and make it 10x worse. Nightmare. Then just went nil by mouth and had the effect you just said. All good again now ????
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Hit PULL rotation 3 today, the first session I started upper body with after the op so actually had some numbers to beat. After being ill the last week I wasn’t hopeful and just wanted to get back into the swing again but ended up hitting all numbers I wanted. Pleased.
Went back to normal meals again and stomach feels fine now so looks like normal service resumed.
Session went as follows:
High row plate loaded machine 1×10-12 stay on same weight and repeat
Rack pulls 2×8-10
Cable lat pull down 2×10-12
Chest supported machine row 2×10-12
Prone rear delt DB 3×10-12
Standing single arm DB curls – quadruple drop set aiming for 12 first set
Calf presses on leg press 3×8-10
Tomorrow will be PUSH rotation 1 in the morning. Getting back to my morning training routine as just sets my day up nicely.
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I’ve found out what it is now!
Few warm up sets working up to max weight set
1 working or “loading” set
1 back off set
????????
Hey mate, yes this is correct. Just another way of saying working set.
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Hey,
Let’s say for example you’re hitting 2 sets of 8-10 reps and it’s first exercise in. You’ll ‘warm up’ for as many sets as you feel you need to get into that movement whilst increasing to your ‘working set’ weight. This won’t be warm up sets of 10+ reps, it may be 6 or 7 first warm up set, 4 or 5 second, 2 or 3 third and maybe 1 for a final ‘feeler’ then you’ll hit the first working set which would be your heaviest. You’d then back off by dropping weight slightly so you can hit the target rep range a 2nd time.
The amount of warm up sets needed per exercise should reduce as you move through the workout as you’re warmed up.
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So survived another day ???? managed to get some food down today and felt myself again. Touch wood all out of the system. Just ate whatever I could today to get calories in. Sandwiches, chips, flapjack. All did the trick as could stomach them. Back to plan meals tomorrow.
Hoping to hit PULL rotation 3 in the morning. See how strength is after the sickness bug.
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I would say that or just 50mg 60mins pre workout would be fine.
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Feeling much better today. Thursday and Friday were horrendous but woke up today with stomach settled.
Had a seminar at Xercise4Less in Derby that I’d been asked to talk at so didn’t want to be a let down.
Had a sandwich and some chips and held that down so hopefully get some more down me tomorrow. Really a case of just getting the calories in however possible with foods/drinks I can stomach until all out my system. Dropped 10lbs now since Tuesday so hopefully no more now.
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Look on the bright side though, you still hit your numbers ???? Seriously though, hope you feel better soon mate and stay away from the gym until you’re fully recovered.. we can’t have you wasting anymore MPS Max & Sustain down the toilet.
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Every cloud and all that ???? thank you. Feeling bit better today and managed a whole sandwich without seeing it again ????????
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Attempted the leg session today as stupidly thought I was all recovered. About 5mins into the session I felt sick as. And again, stupidly continued lol. Weirdly hit the numbers I wanted but felt RUINED and wanted to vom all workout. Got home and up it all came, pre workout meal and Intra drink. Been sick non stop since and only just stopped feeling like it now. Feel drained and very tired and not attempting any food. Will clear my stomach properly and give it a good 24 hours from being sick last before I have anything. And then it’ll just be something really plain.
Was check in with JP today and weight was down from 236lbs to 230lbs from the sickness. It’ll go back up just got to be patient and recover. In typical JP style he asked why I hadn’t emailed him straight away, which when you consider he’s so close to show day shows the care he has for all his athletes.
So, rest now and get better ????????
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