Tim Aspinall
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Bodyweight 215.8 lbs this morning so a new prep low. As mentioned yesterday all those factors will have caused the body to hold water but a good sleep and settled body and the water drops off.
Trained PULL with James and Louis today at Kings Gym Mitcham (got some really good back kit there). Workout was as follows:
Ex1 – medium/wide behind neck pull down
Ex2 – Tbar row
Ex3 – high row machine
Ex4 – seated undergrip EZ bar row
Ex5 – snatch grip smith rack deads (below knee)
Ex6 – rear delt machine flys
Ex7 – dual arm EZ bar machine curls
Ex8 – reverse EZ bar bicep curl
Ex9 – single arm machine curl
Ex10 – donkey calf raiseAfter this I did 30 mins cardio. Was absolutely smoked and could barely drive home. You know youve given everything when you can’t walk or talk or function lol. Love that shit!!
Rested for a bit after then went to do food shop and watched a movie.
Jordan is getting peak week plan together so should have that set out for tomorrow so I’ll post once received.
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As Ryan has mentioned I’d start on 200mg. That’s what I did then moved to 300 next two cycles, then 400 two cycles after this, then now it’s been upped to 500mg for final 4 weeks of comp as test brought down.
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Bodyweight 217.6 lbs this morning. Now for a lot this could be a head fuck in prep and lead to stress or overdoing cardio/dropping cals too much. There will always be fluctuation at this stage and we have to look at what may have caused it. As long as we know the plan is (training diet and cardio) is being adhered to it must be something that day that’s caused it outside of this.
So yesterday I moved from Derby to London which was some stress added. Driving down got stuck in traffic ahead of a sports massage appointment and was late which was more stress. I then had the sports massage which can cause inflammation and water retention. I wasn’t passing water as much. Didn’t sleep much as it was a new environment so this is quite common. And I ate a meal later than normal but got up at usual time. So take all these things into account the body could be holding water and easy to be up 1.6 lbs especially at this stage of prep when weight is so low anyway.
It doesn’t phase me because pictures actually look good and more detail showing. Bodyweight will drop after a good sleep tonight especially after the training session and cardio took it out of me to the point I could barely walk rest of the afternoon/evening and almost nodded off a few times. And that was a push session haha.
So today I hit my first session at Kings Gym in Croydon which is where I’ll be training from mostly whilst down here (between Croydon and the Mitcham Kings Gym, but mostly Croydon). Session was done with James and Louis which was a huge boost as these boys train so damn hard. I was given valuable pointers throughout and will be applying to sessions moving forward. Got pushed to my limits and was determined to fight to the end. I followed their session as it worked well. Was pleased to get 140kg for 6 clean reps on flat barbell bench considering it’s been over 12 months since I did it last, and I’m 10 days from show. The atmosphere was banging so this also helped hugely.
Cardio was done after for 30 mins and this ruined me. I like to treat it no different to the weights session and will dig in hard and not let off at any point. The point im going hypo I know I’ve given my all. Man I love that feeling.
Tomorrow is pull day and we will be going in BIG. 9 days to bring the best yet.
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Yeah it is tough on certain muscle rounds like biceps. But in general how huge is progress on biceps in terms of the weight moved vs say a row movement. It’s the same with a muscle round. You’ll progress more with certain body parts. They’re a great tool though.
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Bodyweight 216.0 lbs. New prep low. Should see this drop a another 5 or 6lbs potentially over the next 9 days before we start loading.
Rest day today and was a busy one as moved into the flat in Wimbledon where me and Jess will be living for the next 6 months at least. I’ll be going between here and Derby as I’ll have work to be done at my offices in Derby but mostly will be down in Wimbledon. It’s an amazing opportunity too as I’ll be training with James and Louis who have welcomed me to Kings Gym. Can only learn and grow in that environment so will be making the most of it.
First session with them both tomorrow is PUSH at Kings Gym in Croydon which I’m buzzing for. A real boost at this stage and will be working my arse off.
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Everything is slotting into place nicely Tim and it’s now that beautiful stage of daily changes. Quite good that your job allows for some flexibility and working from home when you’re a grump grump.
Seems as though most movements are holding/progressing aside from push and the last legs session. It’s unrealistic to think that every session will be on the money, especially during prep and so many internal/external factors can knock a chunk off your lifts. However, I still think that as long as you’re pushing to your capabilities and giving the muscle a reason to stick around it’s fine. Ok, granted not advisable to do a 200 rep set which would clearly push you to the limit, but hopefully you get what I mean haha.
Definitely agree with normality or as close to it as possible. Sometimes you just want to hide away, however friends and family can help alleviate some of the stress. You may not be 100% yourself, but they should be understanding and I find that once you’re with them your mood completely changes. It’s almost a mental re-charge and leads to feeling more refreshed._________________________________________
Comp history:
NPA South West 18th August 2019
– 1st: NPA South West 2019 Novice 1st Place
– NPA South West 2019 Best Male 1st Timers
– NPA South West 2019 Best Transformation Male
– NPA South West 2019 3rd place overall
__________________________________________________________________________________________
Lifetime natural – first show 18th August 2019.
Next show – 27th October 2019: British Championships
Journal – Road to First Comp
Instagram: samking104
Yeah dude seems to be going to plan. Just ticking the boxes daily and not looking past each present day. They soon go by.
And yes totally, being around family and friends is a mental break even if I’m just sat in silence it’s still relaxing.
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I feel you on the doing ‘normal’ things that part is what’s getting to me at the minute. you’re doing great mate. your focus is amazing. keep at it. it will pay off.
Yeah it gets tough to and I do isolate myself in final couple weeks just cus I CBA with people ???? but I’ll do the odd thing if it’s relaxed.
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Bodyweight – 217.2 lbs. Tiny bit up from yesterday but that can be down to water so not worried. Physique looks better each day and more detail coming through so it’s all good. No changes made.
Training day today and it’s legs day. Started the day with a 30 min walk fasted steady pace and then came back for meal 1. Normally I’ll train first thing but I was absolutely wiped out when I woke up I wanted to get myself going and have a couple meals in me before legs. So got 2nd meal in about 11:45 (pre workout meal) and then headed to train for 1pm.
Legs rotation 1 and it was brutal. Nothing left in me after this one. Lying ham curl to start and I matched last rotation weight and reps so was a good start. Hack squats were next and I tried to match the 240kg for 7 and died on 4 reps lol. Strength just wasn’t there so dropped to 220kg and squeezed 4 more out and they ruined me. Back off set dropped it to 190kg and got 6 out. Moved on to leg press, aim was match or beat 490kg for but I just felt it was super heavy and I got as close as I could but had to work on 450kg else depth and control were just not going to be there and defo chance of injury. At 12 days out I’m not concerned as it’s natural. But I fight hard to work with whatever is the heaviest I can push to. After that leg extensions were matched, single leg seated ham curl matched and then abductor and adductor increased, seated calf raise down slightly. I couldn’t have given any more so a really good session.
Cardio for 30 mins after completely ruined me. The point where you can smell ammonia so strong, you feel you’re going hypo, spacing out. I fucking love that feeling. I know it’s taken everything and that’s all I can give. The drive home was interesting haha. Just saying to myself “don’t fall asleep”. Got back home ate and showered then headed into town to get steps in and a sun bed. I’ll do sun bed a couple weeks out each day just to prep my skin as the tan takes better when you have a little colour I think.
Went to see parents tonight and watch the Manchester City game. I like to do ‘normal’ things as much as possible so don’t become isolated. Takes mins off being hungry or tired too. Occupy your time as much as possible, stay active, don’t let your output drop else you’ll soon see your body respond slower.
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Ultraflex Gym in either a place called Pudsey or Ultraflex gym in a place called Normanton. Both have a huge range of kit, and great atmospheres.
www.trainedbyjpclothing.com - The most anabolic clothing ever! |
www.trainedbyjp-nutrition.com - highest quality supplements on the market. -
Bodyweight 216.8 lbs today. Really coming in hard now. Jordan thinks we will get below last comp stage weight, but with added tissue which can only mean a bigger and more conditioned physique. Can’t wait.
Rest day today. Diet changes kicking in as felt bit drained but shit got done. This is the bit I love. Love to suffer so can stand on stage knowing I left nothing behind.
Had some HARD posing tonight by my boy Dean. Made me work my ass off. Do not stop posing, I believe it brings more detail through.
Tomorrow is legs and I’m buzzing for it!!
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I’ve always been 250mg test e per week on cruise. I’ll split this 125mg Monday and 125mg Thursday.
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Do u use ai on that dose?[/quote]
Yes bud. 0.5mg arimadex twice a week.www.trainedbyjpclothing.com - The most anabolic clothing ever! |
www.trainedbyjp-nutrition.com - highest quality supplements on the market. -
Bodyweight 219.0 lbs so no change from yesterday but we only increased the clen and T3 yesterday so couple more days for the increase to take effect.
Diet changes to both training and rest day have been made today and uploaded to diet section so please check these. We are going in hard now. It will get nasty and the result will be a peeled physique. I am ready to turn up the heat some more!!
Was awake pretty early today and couldn’t get back to sleep so went and got some steps in whilst waiting for Jess to wake up before we hit the gym. Today was PUSH rotation 1 and I knew it would be a tough one as strength drops mostly on my push movements as previously mentioned. So the challenge was set. I had to at least match the last session. And that’s exactly what I did. Movements felt spot on so was very pleased. Again, this will show when it’s time to step on stage. The tissue that’s been added will be kept. And that’s progression. Whether big or small steps forward, it’s still progression.
Ended the session with 30 mins cardio which finishes me off. Get that spaced out feeling now each time which I weirdly enjoy. Always have done.
Did the food shop today following the changes made to diet. I will always implement these immediately. I won’t just eat what I’ve made. If it’s changed then the meals get eaten accordingly. I don’t wait for the next day and start then.
After food shop I went for a coffee with Jess. Something we like to do. Sit and chat about how we are working towards goals set. What we want from the future and how we will get there. She’s very driven with her career and this motivates me a lot. I can’t be around people with no drive or motivation. It drains me and as harsh as it sounds I’ve cut many people from my life, some who were once close friends, because of this. They stopped being motivated and progressing and just settled for average. That’s not me and never will be. I appreciate what I have, and what I’ve achieved so far, but there is so much more. Bodybuilding I want to be an IFBB Pro. I will work relentlessly to make this dream come true however long it may take and whatever I have to do. I won’t stop no matter what. And same with my work as a mortgage broker, I always want to be the best.
Tomorrow is a rest day so will check in with JP then hit fasted cardio at the gym, few rounds of posing and then breakfast. Then I’m ready for work, last day of the month so a big day ahead.
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http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |
http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.How long was your offseason for mate? what was your main thing you wanted to improve do you think you have if so what did you change to make it work?
keep killing it mate![/quote]
Hey bud,Well it was mid November until end of June but I had 8 weeks no upper body training and also 8 weeks on some bad gear so this didn’t help. Progress has been made but maybe not as much as wanted due to these interruptions. But these are obstacles and we overcome them.
Back needed to improve , more thickness and arms too. Lots of heavy rows, rack deads and lower volume for arms one session then higher in another to get a mix.
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I’ll look back at the session I did before my deload and shoot for that weight. Chances are you will have deloaded or rested due to stalling/fatigue so you should be good to aim for the weight again. Work up to it and pay attention to how it’s moving and go from there. If the lift is there then take it.
www.trainedbyjpclothing.com - The most anabolic clothing ever! |
www.trainedbyjp-nutrition.com - highest quality supplements on the market. -
I’ve always been 250mg test e per week on cruise. I’ll split this 125mg Monday and 125mg Thursday.
www.trainedbyjpclothing.com - The most anabolic clothing ever! |
www.trainedbyjp-nutrition.com - highest quality supplements on the market. -
Bodyweight 219.0 lbs so no change from yesterday but we only increased the clen and T3 yesterday so couple more days for the increase to take effect.
Diet changes to both training and rest day have been made today and uploaded to diet section so please check these. We are going in hard now. It will get nasty and the result will be a peeled physique. I am ready to turn up the heat some more!!
Was awake pretty early today and couldn’t get back to sleep so went and got some steps in whilst waiting for Jess to wake up before we hit the gym. Today was PUSH rotation 1 and I knew it would be a tough one as strength drops mostly on my push movements as previously mentioned. So the challenge was set. I had to at least match the last session. And that’s exactly what I did. Movements felt spot on so was very pleased. Again, this will show when it’s time to step on stage. The tissue that’s been added will be kept. And that’s progression. Whether big or small steps forward, it’s still progression.
Ended the session with 30 mins cardio which finishes me off. Get that spaced out feeling now each time which I weirdly enjoy. Always have done.
Did the food shop today following the changes made to diet. I will always implement these immediately. I won’t just eat what I’ve made. If it’s changed then the meals get eaten accordingly. I don’t wait for the next day and start then.
After food shop I went for a coffee with Jess. Something we like to do. Sit and chat about how we are working towards goals set. What we want from the future and how we will get there. She’s very driven with her career and this motivates me a lot. I can’t be around people with no drive or motivation. It drains me and as harsh as it sounds I’ve cut many people from my life, some who were once close friends, because of this. They stopped being motivated and progressing and just settled for average. That’s not me and never will be. I appreciate what I have, and what I’ve achieved so far, but there is so much more. Bodybuilding I want to be an IFBB Pro. I will work relentlessly to make this dream come true however long it may take and whatever I have to do. I won’t stop no matter what. And same with my work as a mortgage broker, I always want to be the best.
Tomorrow is a rest day so will check in with JP then hit fasted cardio at the gym, few rounds of posing and then breakfast. Then I’m ready for work, last day of the month so a big day ahead.
www.trainedbyjpclothing.com - The most anabolic clothing ever! |
www.trainedbyjp-nutrition.com - highest quality supplements on the market.