Tim Aspinall
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Check in day today. Bodyweight up from 228.0lbs to 230.6lbs. Gained back some of the weight lost over the last couple of weeks. Another week and I’ll be back to heaviest so far this offseason. Cycle has started now too so this will contribute a lot. No changes to food this week as weight is back up and with the new cycle started we will let the body adjust.
Feeling less congested today too, sinuses are clearing. Had a lie in to get extra rest which has helped. Listening to my body and giving it the recovery it needs. Could have forced my usual morning sessions but would have hindered recovery.
Session at Kings Gym tonight was Pull and Hamstrings rotation 1. Main movement was eccentric deficit Hex bar deadlifts. The hex bar was different and caused issues with balance, it kept tilting forward or backwards, so when I reached my top set it became an issue. Managed to progress set 1 from 160kg to 170kg for 9 reps set 2 when I hit 200kg the balance through me off and only managed 2 reps. Set 3 was matched from last rotation. Hard to gage whether lifts are progressed with other exercises as machines are slightly different to my usual gym but everything was taken to failure. If using a different gym that’s what I would aim for. Keep increasing the weight using feeler sets until it starts to really challenge you and you think “I will probably struggle with this for a working set” and that’s the cue to attack it.
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Close grip barbell or smith press is a solid one.
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Rest day today so had a lie in and feel bit better for that. Hopefully the spray kicks in for the blocked sinuses. Gonna train later tomorrow so can have another lie in and see if the extra rest helps.
Listen to the body it’ll tell you what it needs.
Down in London now for a week so will be training at kings gym again and get some sessions in with Louis and hopefully James if he’s about Kings.
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Where there’s a high demand for a product there will always be a new ‘source’. I wouldn’t worry. They tell us there’s shortage in oil all the time and petrol prices go mad for a few weeks then drop.
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Chest and arms today. Bit of a shit start to the session, strength down on flat lying hammer strength press and low incline DB press. Been feeling crappy for a while now as can’t shift this sinus issue and feel knackered. Rest of the session was good as lifts all progressed.
Went docs this evening and given some steroid nasal spray. Thought about asking for some other steroids but didn’t think he would see the funny side (joking not joking). Hopefully can clear it up as can’t be arsed feeling run down any longer.
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Never experienced this off Anavar. More like the feeling you’d get off clen. What lab is it? Anavar is so often faked and is usually DBOL and winny.
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Take a look at videos posted by Mofobodymechanics on Instagram. Some really useful content and if you are unsure drop them a message or book an appointment, well worth it. @danielledavies71gmail-com
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Legs and back rotation 1 today. Hacks got attacked. Set 1 (11-12 reps) got progressed from 160kg for 12 to 165kg for 10. Set 2 (7-9 reps) got progressed from 180kg for 7 reps to 185kg for 7 reps. But set 3 dropped from 7 reps on 180kg to 3 reps. Could be due to the drop in weight but strength had been increasing, or could be fact I’m at the end of the cruise phase. Wait for new cycle to kick in and see what happens.
All other lifts were progressed by weight and reps.
Had first shot of new offseason cycle today so time for the fun to begin 😉
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hi there buddy i have a question regarding your split i see you have a day where you train chest on its own how many exercises and sets do u do is it 2 sets on each compound? or is it more im currently on a push pull leg split but even now im debating to my self if i should have one chest day on its own because my chest overall is lacking
Hey mate, so my chest workouts start with a flat press (machine one session and DB the other), then a low incline press (DB one session and smith the other) then a fly or pec dec movement. I’ll then hit a side raise and a rear delt exercise. Then one tricep exercise and a couple of bicep exercises.
First movement rep range is 1×9-10 1×6-8. Second movement is 1×7-9 1×11-12. Fly/pec dec is rest pause aiming for 12/8/5.
Give it a go if chest is lagging.
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Lying cuff side raises are a decent one. Start the delt session with this.
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No different to being on cycle. Just keep eye on scales and bodyfat. Also keep an eye on recovery and energy levels.
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Rest day today. Nice chilled day just doing a bit of Mortgage work in the morning then made a Sunday dinner for me and Jess and stuck a Christmas movie on. Doing a bit more mortgage work this evening then early night.
Rock and roll lifestyle 😉
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Keep everything the same. You can potentially reduce volume further towards end of prep but intensity will always remain high and look to progress (within reason, don’t try any crazy stuff a week or two from show and risk injury).
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Delts and triceps this morning.
Strength up on a few movements but a few were the same. 8 weeks into cruise so usually happens about this point with me. Back on cycle as of next week.Next Cycle posted on here. Using nandrolone rather than primo this time as I just don’t know how much primo out there is genuine. Will see how it goes using Deca, if all good will stay with this as less oil but if no good I’ll switch to NPP as a few who haven’t got on with Deca have been fine with NPP.
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Mine have responded to more frequency (trainer during leg sessions and after back/pull sessions). And working with 8-10 reps and 10-12 reps with 3 sets. Just one exercise each session. Hit them as hard and heavy as you can. Full contraction and stretch, hold stretch a few seconds.
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