Tim Aspinall
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What’s your diet look like at the moment? ???? diet section still has your peak week plan
Hi Matt, should be able to see the current plan now. Let me know if not. Was uploaded when there were a few issues with the app so looks like it didn’t save.
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It can be person dependent but I personally have 4 grinds of salt on all meals apart from pre workout which I have 6 grinds.
I wouldn’t bother with it Intra or pre workout shake. Just the meals throughout the day.
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So today would have been rest day but a session had been planned for today with Josh Mchale and Joe Cross over at Strength Factory before this offseason split had been set out by Jordan. And definitely couldn’t miss out on this one. Got a lot of respect for both of these guys and formed a good friendship.
Session was a PULL session set out by Josh. Session went as follows:
– single arm tbar row (similar to meadows row) 1×7-9 1×10-12
– deadlifts off floor 1×6-8 1×11-12
– chest supported tbar row 1×7-9 1×11-12
– D handle lat pulldown 1×7-9 1×10-12
– low cable pulley row REST PAUSE SET
– rear delt fly Triple dropset
– single arm seated DB curl 2×8-10
– standing calf raises 3×10-12Very pleased with how deadlifts moved. Strength going up. Managed 220kg for 6 then 180kg for 12. Big focus on getting strong with pulling this offseason as refuse for ‘thickness’ to be a reason I’m missing out on number 1 spot at finals. It’ll come with time, if the time is used wisely.
Headed for food in the evening to a Lebanese restaurant. Chicken, sea bass and lamb chops to share with rice and pittas. I have one meal on a Sunday ‘off plan’ so this kind of food is perfect. Don’t want anything unhealthy.
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I only dropped test e out before my show (2 weeks before). Tren and masteron stayed in right up to the show (last jab was Thursday, show was Sunday).
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Good session in the bag this morning. Delts and triceps. Two areas (two of many lol) they have to improve (more thickness). Improvements were made last offseason so with no interruptions this offseason will yield more growth.
Smith machine press and mid incline chest press were the ‘big’ movements. 2 plates and a 15 a side on smith for 6 reps. Really want 3 plates a side for minimum 7 reps within next 4 weeks. Same with mid incline chest press machine.
Setting mini goals throughout offseason helps keep you focussed and committed to the cause. Every session gets your all and no corners are cut. You tick all the boxes and the progress will be made.
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Hi Mark. If you hit a heavy working set of 6-8 to true failure you would be best with just the back off set. No reason to add another loading set as you wouldn’t be able to increase the load, especially for 8-10 reps.
As for reps in reserve, this can be used well during a deload phase or possibly cruise phase but was hard to manage correctly during a blast phase when wanting to push on. Jordan will build up to a main working set and then this is all out. The reps in reserve was something that was tried but as Jordan has discussed wasn’t favoured.
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And I think either LISS with heart rate around 125-130 or a fast walk would be fine. But as I say I wouldn’t stress too much about when, type of cardio etc if just for health benefits. Just make sure it’s not affecting recovery.
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If purely for health benefits in offseason I wouldn’t let it stress you too much as to when you do it. If doing it after a meal I’d leave it half an hour to an hour depending on whether its just a walk or something more intense. And I’d try to do it with at least an hour before you go to sleep to allow your body to settle so you can sleep. So if you eat at say 7pm do the cardio 8pm and then you could eat 9/9:30pm. Obviously would need to know more info such as how your training and non training day is set out to see timings of waking, working, training, meals, sleep etc.
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Rest day today so just finished work for clients ahead of the weekend. I’ll always end the working week with an update for all clients so I don’t get constant calls and emails from them wondering what’s going on with their mortgage applications. I think communication is vital and being organised.
Nice weekend ahead starting with delts and triceps tomorrow morning. Feel in a good place and ready to hit some decent numbers tomorrow. Will be working hard as possible during this cruise phase so that I’m in best position possible when it comes to blast time.
No changes to diet after check in yesterday as there was a decent weight increase. So push on for another week.
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Had the same issue bud and it was due to bunk gear. Switched the lab used and within a couple weeks started to notice a difference.
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Check in day today. Bodyweight up to 229.4 lbs (104kg) from 225.0 lbs (102kg) last week. Feeling ‘normal’ again post comp which is good. In a good routine, and feeling very positive.
So due to filming for the website with Jamie on Monday the session was purely a PULL session , not Legs and back as per plan. This was to stick with Jamie’s plan as he had changed things around when we filmed last due to me being close to comp.
Today was meant to be PULL and Hamstrings so instead I did a full legs session as they didn’t get hit at all on Monday. Was able to move some decent weight and feeling strength increasing nicely session after session.
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If you digest it easily enough and don’t have intolerance then it’s a good source. I currently have a couple of bagels each day and goes down nicely.
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Rest day today. I’ll have a slight lie in on rest days but not too long as I like to try keep my body clock in a routine of wake up times. Got a few house jobs done then headed off for sauna and steam room before work. Really busy day, and very productive.
Headed to parents house to watch the Man City game this evening. So nice and chilled and ‘normal’ which I love about offseason. Feel I can actually give time and proper attention to those around me too. Slow things down where possible and appreciate the simple things.
Up early for session in morning before work.
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Managed 9 reps on flat DB with 55kg for the heavy set (6-8 reps) so will push this up to 60kg next rotation.
Low incline smith I managed 6 reps with 110kg plus whatever smith weights. Want this up to 120kg for 9 reps within next 4-6 weeks.
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Session was:
Flat DB press 1×9-10 1×6-8
Low incline smith press 1×7-9 1×11-12
Pec dec rest pause set aiming for 12 first set
Machine side raise 2×10-12
Reverse pec dec 2×10-12
Single arm cable pushdown 1×20
Single arm cable curl 2×8-10
Dual arm seated DB curl 1×15
Abs – rope crunch 3×10-12
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