Tim Aspinall
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Rested today and had a bit of a lie in as been battling this cold and touch would seems to have gone. Got a load of Christmas shopping done and then just chilled this evening.
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I’d just move on as per log book. Look at what needs beating next for the next exercise.
Taking reps to failure will often result in a partial rep / failed rep. You have to try it to see if it’s doable. Better to try and fail than not try at all. Just log it and beat it next time. Use it to fire you up.
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Trained delts and arms today. All lifts progressed. Had to swap one exercise machine though (shoulder press machine) as the plate loaded one I was using wasn’t aligned right and kept putting my left side out which was affecting pressing. So for safety I’ve switched to pin loaded as it’s all aligned correctly.
Was due to have sports treatment with Aaron but this has had to be moved to following weekend. Will definitely need it as can feel left shoulder and scapula giving me some agg.
The weekend will be spent in London getting some Christmas shopping done and visiting Christmas market. Love this time of year.
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Can try reducing load, starting with ham exercise and leg extension. But if it’s been a while I’d be looking to seek medical advice and have it looked at.
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Check in today. Bodyweight down from 232.8 to 230.4. Kind of expected this as been a bit ill last couple days, sweating loads in night. Eaten all meals as per plan but weight always drops when I’m run down. Work has been mad so that’s not helped. Will be back up after this week. Weirdly strength has been up in sessions.
Today’s session (Pull and hams) all lifts progressed. Weird how it goes sometimes. All indicators are that I should be down in strength with drop in bodyweight, feeling rough etc but wasn’t the case.
Rest up tonight and go again tomorrow morning.
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When talking intensity we have to explore what the word actually means – “the measurable amount of a property, such as force”. So that said when relating to what we do in the gym it would be the maximum weight we can move over a number of repetitions. If we do those reps ‘fast’ as you say then do we create enough tension to stimulate the muscle being worked? Not as much as would were we to slow the repetitions down, stretch and then contract the muscle in a controlled manner.
Don’t get confused with intensity and speed.
To give a more basic answer to your question…controlled reps, moving as much weight as you can, for say 1 set of 6-8 reps and 1 set of 12-15. Keeping number of exercises per body part per session lower but frequency higher (times body part gets worked over the week) would be classed as high intensity/low volume.
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Rest day today and a busy day in the office. I’ve mentioned it quite a few times but being organised when you have a busy day job is essential to ensure you stay on track with diet and training.
Each evening I’ll set out all my foods and supplements for the following day so I can wake up, get ready and leave without having to start preparing anything. All meals are cooked in advance so I know I’ll have each meal for the day ready too. Managing time effectively is key too, if you waste it you soon fall behind schedule, start rushing things, add stress etc. Use time wisely and spend it on things that will help you progress rather than detract from progress.
Tomorrow is check in day so hopefully see another slightly increase in bodyweight. Ordered blood test kit so should have that in a couple days and all being well get results next week.
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If I train evening ever I’ll just have normal protein and carbs meal. No different to training in morning. As long as I have about an hour after eating it before I sleep it’s all good. So I’d stick with that.
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Chest rotation 1 was a very good one this morning. All lifts progressed and feeling strong with pressing which I’ve not felt before. And considering this is cruise phase I’m excited for when it’s time to jump on cycle and see what can be achieved.
Got 55kg dumbbells for 7 reps which was up from 50kg for 8 last time. This was after first exercise of flat machine press. If I can get stronger than ever before with pressing I know tissue will be added to chest delts and triceps.
Rest of the day was mortgage work, and lots of it. Crazy busy right now but that’s what I love. The busier I am the more productive I am. But it’s essential to make sure you stay organised and plan ahead when busy else you can find yourself slipping on meals which will affect progression ultimately.
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I’ll take 5g of Creatine with my Intra workout drink.
Wouldn’t bother with loading just roll with 5g from the off.
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Back at it this morning with legs and back rotation 1. Time to resume my battle with the hack squat. Set 1 I got 12 reps with 160kg, set 2 got 7 reps with 185kg and set 3 got 9 reps with 175kg. This is with a controlled eccentric and a pause in the hole. Progressed by weight and reps from last rotation. Quads felt fried.
All other exercises were beaten in terms of weight and/or reps. Felt strong and everything moving nicely. Considering 6 weeks into cruise I’m very pleased. Be fun when the next cycle starts 😉
Rest of the day was just office work as usual. Great start to the week on all fronts. Busy and productive just how it should be. Start as you mean to go on!!
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Headed back from Prague this morning. Feeling nice and fresh after weekend away taking in the sights and sounds of the city.
Been nice to have a couple days off in a row and ready for a tasty legs and back session tomorrow morning.
Prepped food for the next 4 days when I got back from Prague and got everything set ready for the week ahead. Busy final week of the month so I need everything organised nicely to avoid wasting time during the week. Always planning ahead !
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Hi Kate,
Personally I would take the advice of the medical experts. You could reduce to rest day calories and potentially do cardio that won’t aggravate the area but I’d certainly rest and recover. Better to take a few weeks out and then come back fully recovered than push on, poor training, and the whole process take months to recover and potentially do long lasting damage.
I had an operation last January and couldn’t train upper body for 8 weeks as advised by surgeon so I followed their orders. I was still able to compete in October and place 2nd at British Finals in class 1 debut. Basically what I’m saying is don’t worry about competing, 4 weeks rest now will not have any impact.
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Hi Dean,
During offseason I wouldn’t get too caught up on this. Do say 30 minutes for health purposes as long as you are recovering from sessions well and as long as you are progressing from session to session. If it starts to hinder recovery/slow progression then I’d reduce/remove completely.
For fat loss well this will come down to calories in versus calories out as we know. The tool (cardio in this instance) should in my opinion be used sparingly as you will need this tool when it comes to dieting down (fat loss) at a more crucial time (dieting for a show). I would prefer to manipulate calorie intake than use cardio in offseason. If gaining too much fat, reduce calories slightly. Same effect as increasing cardio.
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Really fun day in Prague. Chilled this morning at the hotel and then went off late morning to do some shooting. Tried a number of different guns and would recommend if you’ve never done it before. Won’t be giving up my day job though as I was pretty shit, will leave it to the pros !!
Came back to the centre of Prague after and had a look around the market and old town. So many beautiful buildings and little streets to walk around. Something to offer everyone here, very nice city. Went out this evening which I’ll always join in with but comes to about 9/10 and I’m ready for bed. Always been an old man deep down , ever since I was younger and friends started going out on the town I was always first one back. One thing I’ve learnt as I’ve got older is to just do what you enjoy. You don’t have to conform to what others are doing because you feel you should (like drinking if you go out, or even going out on the town in general). If you enjoy it, do it. If you don’t, then don’t. Simple.
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