Tim Aspinall
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Rest day today. Busy day in the office to end the week. Productive week all round. Ready for the weekend, a relaxed one.
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I have lat raises before my pressing movements on shoulder days. I would then do a lat movement on a day you train chest after your main chest movements.
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Check in day. Bodyweight down again, from 230.4 to 228.0. I think this could be my body just regulating itself now after an increase in weight after comp. not concerned as strength is increasing. More food should solve it, and of course going back on cycle.
Session today was back and hams. Main movement was the eccentric deadlift. Managed to work up to 220kg for 4 reps with a 3 sec eccentric and light touch at the bottom. More or less continuous movement making it a lot tougher. 1 rep up from last time. Will keep going until I hit 8 reps. Set before was 180kg for 10 and then final set was 120kg for 15. All other exercises progressed by weight and reps.
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With regards to bloods I’m going to be adding the following to current health stack:
– omegas 2000mg per day
– primrose 2000mg per day
– Tudca 400mg per day
– NAC 600mg per daywww.trainedbyjpclothing.com - The most anabolic clothing ever! |
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Rest day today and was needed as still got this cold lingering. Had a lie in and feel a lot better as the days gone on. Busy day in the office in derby so cracked on with a load of work.
Check in day tomorrow and training back and hamstrings in the morning.
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I would prefer 2 rotations in this instance as like you say , there’s a big wait before you hit the movement from 1 rotation again. I feel for progressing lifts such as deadlift for example 2 rotations allows you to revisit sooner
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Morning session at kings gym – chest rotation 2. Again, a few exercises couldn’t be compared for progression purposes as the kit was weighted different and built differently. But those that could be compared were progressed. Flat DB press increased from 55kg to 58kg, want to be pressing 60kg for 8 reps by new year.
Blood results are back from medichecks which was really fast turnaround as only posted yesterday morning. Only health markets slightly out are ALT and HDL so these can be improved with a few additions of health supps and increase some others already being taken. I’ll post results on here and also what I’ll take to improve the two out of range.
A significant thing is the improvement o all other markets over the last couple of years, and even the markers out of range have actually improved too. Just shows if you invest in quality health supps and don’t take unnecessary risks you can run cycles and remain healthy (within reason). We have always increased cycles moderately and always ensured health supps are in place.
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I think doing an upper/lower split where you are working on a progressive overload basis you will be a rest after the first two sessions or at the very least after 4 in a row. To allow you to recover enough from the first upper session before you hit it again ideally you will want a days complete rest.
Logging lifts will indicate whether it is working doing 6 days a week vs doing 2 on 1 off. If you’re needing set training days then you can still do this E.g. mon upper, tues lower, weds upper, thurs rest, fri upper, sat lower, sun rest.
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Monday off to a good start. Did bloods this morning and sent off to medichecks. Hopefully hear back by the end of the week.
Session this morning was legs and back. Felt strong and all moved well. Was done at Kings Gym in London as I’m down here for a few days. Some of the kit is slightly different but everything went to failure. And the exercises that could be judged evenly such as barbell glute bridge, chest supported DB row, lat pull down machine, adductor and abductor were all progressed.
Got a lot done for mortgage clients so the week looks set to be a good one. Nice and busy.
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I train 6:30 and wake up at 5. Get a good litre of water down me then eat meal 1 (pre workout) at 5:30am then ready to go for 6:30. If you can wake up 4:30 and eat by 4:45/5 then this would be ideal.
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http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.Thanks Tim. I train at 6, so if I can have the meal finished at 5 it would be okay?
I’m going to try both ways. I don’t want to lose on sleep if I can split the meal between intra and post[/quote]
If you were having say just fats and protein before you train you could get away with a shake and peanut butter or coconut oil 30 mins before you train. Or if having carbs you could do a shake with cyclic dextrin rather than having a solid meal such as ground rice as will be quicker digesting so you can have slightly closer to workout.www.trainedbyjpclothing.com - The most anabolic clothing ever! |
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Yeah it’s an easy way to get a decent amount of calories in from carbs.
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I train 6:30 and wake up at 5. Get a good litre of water down me then eat meal 1 (pre workout) at 5:30am then ready to go for 6:30. If you can wake up 4:30 and eat by 4:45/5 then this would be ideal.
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Another rest day, had a lie in again. Feeling better. Listen to the body. If you’re run down don’t force training. Sometimes will feel a bit tired, bit of a cold, and you man up and just crack on. But sometimes you’re just ill and need to rest else sessions will be counter productive.
Did last bits of xmas shopping today over a Bicester Village. Nothing left to do now so can just enjoy the xmas build up. Xmas songs went on today as officially xmas period, and the Reeses advent calendar was opened.
Busy week ahead to start the month. No slacking before the xmas break.
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I’ve started with 1iu. Taken post workout and before bed on rest days.
Helped with recovery
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I’ve used them in sessions, and when placed correctly they can be an effective intensity technique.
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