Ep 489 - 12 Week Upper Body Specialisation (w/ Fractured Ankle)

Competition: What injury did Akash pick up, and on which leg?

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In this episode, I break down the fractured ankle I picked up mid-run in Singapore, the mindset shift that followed, and the exact 12-week upper body specialisation I built to keep training hard while my foot heals.

0:00 Fractured Ankle Update

6:34 Building the 12-Week Upper Body Program

10:39 Weekly Split Overview

11:25 Monday - Chest & Back Heavy

15:00 Tuesday - Delts & Arms Heavy

17:01 Wednesday - Pilates & Blood Flow Restriction

19:15 Thursday - Chest & Back Light

21:41 Friday - Delts, Arms & Legs Light

22:47 Saturday - Pilates & Cardio Options

24:13 Phase One Plan & What's Next

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