Tim Aspinall
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Rest day today. Just lots of work in the office and getting the meals in as always.
Legs rotation 2 tomorrow so time to get some numbers hit. Going to switch back to AM sessions for a while whilst my training partner is recovering from an injury. Seemed to suit me well previously.
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Which gym did you hit for the pendulum squats man. Close by? We need a session man
Santinos in Derby Centre about 2 mins from mine. Decent set up there ????????
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Hi,
When you say supplements what exactly are you referring to?
If you mean supplements to take pre intra and post workout then yes no reason why you can’t start now.
If you mean anabolics then it will depend if this is your first time using them, how long you have been training for, how structured your training and diet are etc.
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Push rotation 2 went down tonight. Second push session since operation so wanted to test it a bit more and was pleased with where strength is. Session went as follows:
– machine shoulder press 2×8-10
– close grip smith press 2×8-10
– dips 1×8-10
– cable fly 1×15
– cable side raises 3×15
– bar tricep pushdown 3×12
– single arm seated DB curl 2×8-10
– dual arm machine curl 1×15
– abs machine crunch 4×15
Was able to match first set for weight and reps versus same exercise in the push rotation 2 workout before the op. Same with cable side raises, all sets were matched. Shows strength is returning nicely to where it was before.
Rest day tomorrow ????????
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Pre workout I’ve had both protein and fats approach and protein and carbs. Protein and fats was:
– whey protein and coconut oil mixed with peanut butter
Protein and carbs has been :
– whey protein, ground rice, blueberries and coconut oil
I can train well off either but I’d say comfort wise protein and fats works better for me if training first thing.
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Pull day today (rotation one). Exercises went as follows:
– wide grip lat pull down 1×10-12 (stay on same weight and repeat)
– t bar row 2×8-10
– Chins 2×10-12
– close grip cable row 2×10-12
– high cable rear delts 3×10-12
– seated single arm DB curls (quadruple dropset aiming for 12 first)
– standing calf raise 3×8-10
Worked up to 120kg for 10 controlled reps on t bar row row which I’ll take for first session back doing it. Had hit 140kg for 9 before my op so will work up to and beyond that very soon.
Looked back at the weights moved before my op versus today’s session and some lifts weren’t that far off so strength seems to be coming back quickly enough.
Got a plan of attack in place for this year now after speaking with Jordan. Push on with this blast phase for 10 weeks, then 6 week cruise, get bloods checked and that will see us in to a 16 week prep for PCA british final mid October ????????
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Legs hit tonight. Did it at a different gym so had to switch a few exercises around to accommodate. The session went as follows:
– seated ham curl 2×8-10
– pendulum squat 2×8-10
– leg press 2×8-10
– leg extension 1×8-10
– 45 degree hypers 1x bodyweight
– standing ham curl 1×15
– abductor 2×8-10
– adductor rest pause 12/8/5
– calf press 3×8-10Hit 7 plates on the pendulum so was pleased with that even if I did nearly s**t myself ???? strength feeling good.
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Dymatize and Yamamoto iso Fuji.
www.trainedbyjpclothing.com - The most anabolic clothing ever! |
www.trainedbyjp-nutrition.com - highest quality supplements on the market. -
Rest day today.
No bad reaction following yesterday’s first Push session back after the op which is good news. Chest delts and triceps all feeling tender in a good way.
Off to celebrate sisters 30th birthday tonight so meeting the family in town for some food. The restaurant have been good enough to cook me up exactly what I need which is handy so nice bit of monk fish with rice ????????
Fresh and ready for legs tomorrow.
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If moving in that position still causes issues with alternatives then don’t aggravate things. Move away from it as there’s many exercises for biceps that will develop them
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Training day today and first Push Session post op. Pressing has never been a strength so I expected this to be a struggle today. Will be working hard to bring this up.
Session went as follows:
– DB shoulder press 2×8-10
– DB low incline press 2×8-10
– close grip tricep press on smith 1×8-10
– pec dec 1×15
– seated DB side raise 3×15
– rope push down 3×12
– single arm DB preacher 2×8-10
– dual arm cable curl 1×15
– abs 4×15 (did rope crunch)
Hopefully no reaction tomorrow from arm and can keep moving forward with lifts.
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When you say no progress, if this is purely down to having ‘maxed’ that particular push on that piece of kit then it could indicate its time to pull it out that particular rotation. If you are still progressing then no need.
If it is lack of or no progress because you aren’t connecting with the movement then that may be more of a mechanics issue or technique. Sometimes we just aren’t built for certain movements or certain bits of kit. If that’s the case then switch for something you work well with as you will be able to progress this and ultimately improve your physique. Don’t just do an exercise because you are ‘told’ to.
I had the same exercises on the same plan for near on 6 months because they really worked for me and could progress constantly over this period. For the really strong guys then safety comes a factor as the loads they are handling are so great so may rotate more regularly.
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So today would have been a training day and a PUSH session however I decided to be smart and take a rest day as wanted to see how body reacted after first upper body session back after 6 weeks yesterday.
Arm feels good and had no soreness as a result so all good. Will hit PUSH tomorrow ????
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What would a typical off season cycle look like for you?
Do you plan on ramping things up and pushing things then fairly soon?
Hi Mark,
Off season cycle during this ‘blast phase’ is as follows:
700mg test e per week
500mg primo per week
300mg Mast P per week
1iu GH post workout and 1iu before bed on non training days
0.5mg arimadex every other dayThis is the most it will go to at the moment as strength is increasing and everything moving in right direction.
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When performing HIIT I found cardiovascular fitness improved and there were no negative effects. The only downside or limiting factor would be recovery IMO. But again this is person specific and if you can get away with it then include it I’d say. Only going to keep you healthier which is massively important as we have a life to love as well.
www.trainedbyjpclothing.com - The most anabolic clothing ever! |
www.trainedbyjp-nutrition.com - highest quality supplements on the market.