Tim Aspinall
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I currently work on a push, rest, legs, rest, pull. Then repeat they. So it’ll work out 1 on 1 off, 1 on 1 off, 2 on, 1 off etc. I’ve done pull, push, rest, legs, rest before too. Finding the current split works well as gives enough recovery.
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So today’s leg session didn’t go ahead. Felt a bit funny before bed then didn’t sleep through the night properly. Woke up at 5:30am when alarm went off and was sick. Felt like shit, banging headache and body felt proper weak. Been in bed all day and managed a rice cake and some water. Hopefully just a 24 hour thing as got some training to do ????????
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As long as diet is on point then full body 3 times a week shouldn’t be an issue.
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Rest day today.
Back in the office ready for a busy week of work. Had a fun weekend in Milan, looking forward to the next trip.
Leg day tomorrow. Going to switch to mostly morning sessions now and get my old routine back ????????
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I have personally run clen up to 120mcg a day and was fine. Built up slowly and increased as and when required. All bloods were done post comp and everything was all good. Nothing we take such as clen, T3 etc is going to be ‘healthy’ for us but when it comes to being smart I’d say start low and increase and monitor how you feel.
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Back from Milan this afternoon and straight in the gym for PUSH rotation 3 ????????
Session went as follows:
– Smith should press 2×8-10
– lying hammer strength plate loaded press 2×8-10
– dip machine 1×8-10
– low incline DB fly 1×15
– lying cuff raises 3×15
– dual arm rope push downs 3×12
– seated single arm DB preacher curl 2×8-10
– EZ bar cable curl 1×15
– rope crunches 4×15
Chest, delts and arms are areas that really need to improve and I’m determined to get STRONG at pressing. Won’t happen overnight but now I’m back in full force after the op I can push on again (literally).
Feeling good post op and strength increasing nicely. Weight was 236.4lbs on Thursday so 3lbs gained since last week which is good since being back training upper body. Food pushed up this week slightly and meals rearranged slightly to allow myself to get them all in and get to bed earlier as I was going to sleep a bit later than I wanted so I could fit meals in. Little adjustments like this make a big difference and Jordan is always super sharp when it comes to this stuff !!
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You’ll be fine with the DL2L kit as this will give results on the main areas. If you want all basis covered then DL6L and DL6LT but it depends how much and what you want testing.
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Rest day today.
Lots of tourist stuff done around Milan. Very nice city, really stylish, and the people are welcoming. Nice to get out in the sunshine too, shorts and T-shirt weather which is always a bonus. Also Italian coffee is ???????????? no sleeping tonight ????????
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Enjoy your trip and have a safe flight @timaspinall ! I wish i could ‘skip’ training so easily to do kind of stuff like this. I know its a mind thing.. but i have to work on this! For sure there is a life outside the gym.
During ‘offseason’ I allow for breaks here and there. With timings it just wasn’t possible with this trip to fit training in so simply moved one session forward which created two rest days. Food will stay on point so there is no harm with this in my eyes. When it comes to prep then that’s a different story. No sessions are moved then and it’s full robot mode ????????
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Rest day today.
Off to Milan this morning for some touristy geeking about for a few days. Love to visit new places so looking forward to seeing what Milan has to offer.
Meals all prepped and packed to stay on track and keep the energy levels up for all sight seeing ????????????
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Increase to 2 days a weeks if it is an area that’s lagging. Arrange the sessions so that one starts with more of a quad focus and the other with more of a ham focus at the start. See how you get on. As long as volume is adjusted accordingly then as Rich says the higher frequency will give opportunity for more potential growth.
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Today was due to be a rest day but I’m off to Milan for a few days so taking tomorrow and Saturday as rest days then will be back Sunday evening so will train then. You can still live life and explore places, remember there is life outside of bodybuilding too ????????
Today’s session was PULL rotation 2 and went as follows:
– lat pull down 1×10-12 stay on same weight and repeat for a 2nd set
– dual arm DB rows 2×8-10
– assisted chins 2×10-12
– mid back row machine 2×10-12
– reverse pec dec 3×10-12
– single arm cable curl quadruple dropset aiming for 12 first set
– seated calf raise 3×8-10
Strength definitely climbing back up and getting close to hitting previous numbers from PULL rotation 2 before op. Next time I hit this session I’ll be matching if not beating previous numbers.
Great session today with nearly all the boys present at the gym I train at. Makes for a good atmosphere and push each other hard.
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I get it from amazon. The brand is Primaforce that I’ve always used.
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Hit legs first thing this morning and had a really good session. I don’t notice any difference training morning afternoon or evening which is nice as can switch sessions about to fit in with work etc.
Leg rotation 2 went as follows:
– lying ham curl 2×8-10
– smith squat 2×8-10
– sissy squat with DBs 1×8-10
– leg extension 2×8-10
– standing leg curl 2×8-10
– abductor quadruple dropset aiming for 15 first
– adductor same as above
– donkey calf raise machine 3×10-12
Quad ham and calf stretches done too holding for 90 secs.
Managed to hit 5 plates a side on smith squat which felt nice. Woke up to the full 10 reps which should hopefully only take one more attempt then increase weight.
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Hey, glad to hear you’re enjoying this from the site as that’s a huge contributing factor to enjoying your sessions and getting the most from them.
What does it for me is the thought of someone outworking me or stepping on stage and not bringing my absolute best. I know if I nail EVERY session and leave nothing behind then I’ll step on stage my very best.
Also watching the guys and girls train on here fires me up as they are putting in some seriously impressive work! Makes me hungry to achieve more and push myself to maximum potential.
I start thinking about the session ahead the day before. Sometimes even get nervous feeling when I know there’s a big lift coming. I then get myself really dialled in on the way to the gym and put music on that really gets me hyped. Some don’t like to be too hyped but it works for me and blocks out anything around me!
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www.trainedbyjp-nutrition.com - highest quality supplements on the market.