[Tim Aspinall]

I’ll usually have a squat movement second exercise in.

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[Tim Aspinall]

Lots of heavy rows, RDL, rack deads, tbar. Plus time and patience. I have same issue and it’s coming, but will take time.

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[Tim Aspinall]

I’d go with cereal as Clare says or jasmine or basmati rice post workout as a carb source. Also things like cereal bars (Rice Krispie squares etc). Something less heavy on the stomach and fasted digesting.

_________________________________________

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[Tim Aspinall]

Bodyweight 219.0 lbs this morning. More fat to come off but need to hold tissue still at same time. Changes made are:

– clen increased to 100mcg from 80mcg
– T3 increased from 37.5mcg to 50mcg
– PROVIRON ADDED TO CYCLE – 100mg a day

Feeling hungry and drained which is completely normal at this stage. Why? Because we have been in a deficit for a period of time, sleep is broken, training intensity is high and normal day to day jobs have to be done. We dig in and we tick each box each day to our maximum capability. BECAUSE WE LOVE IT !!!!

PULL rotation 3 today at Ultraflex Rotherham and it was a great one!! Managed to progress rack deads from 260kg to 270kg for 8. All other lifts progressed or matched. Top session. Was as much about mental strength as it was physical strength. These are the ones that make the difference at the end of prep. They separate you on stage from those that have worked to the end and those who have eased off!!

Tomorrow is PUSH day and I’m hungry and ready for it. We go again. 2 weeks out tomorrow!!

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[Tim Aspinall]

I train alone and use Smith. I also prefer it anyway due to stability and can really just focus on chest. I place it first in one push session as a shoulder press. And then second in another push session as a low incline press after a machine shoulder press.

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[Tim Aspinall]

Bodyweight 220.0 lbs on wake. 1lb drop so again no changes needed. I think there’s almost an expectation in prep that changes have to be continually made even when weight is dropping. If body fat is coming down, tissue being held, strength being held and bodyweight dropping then nothing should need changing to increase this as it could be at a cost of tissue. If everything is being monitored daily then changes can be made if there is a stall for say 2 or 3 days. Implement changes and then give it time to take effect. Don’t rush the process.

Today was rest day so fasted cardio done followed by work from home as I felt pretty battered following yesterday’s leg day so didn’t fancy being sociable in the office lol. Grumpy fucker!! I’m allowed the odd day here or there ???? Got steps in across the day and then hit some posing.

I also went to see Aaron at mofobodymechanics over at S20 gym in Sheffield for some work on opening lats up and loosening my right hip. Made an instant difference as all the walking and cardio had just caused it to tighten up a bit. At this stage of prep especially it’s so important to get this work done as the slightest niggle can turn into something bigger. Also when it comes to flushing the body and bringing out detail this makes a huge difference.

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[Tim Aspinall]

Also potentially cut down volume of training or reduce cardio now if still high.

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[Tim Aspinall]

This can happen. And as Clare says reduction in stress. You may have found you slept better as a result too.

You may need another high carb day depending how lean/flat you really are and when show day is (if competing). See how you go over next few days and if strength/energy really crashes and weight keeps dropping I would do another load.

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[Tim Aspinall]

Bodyweight 221.0 lbs this morning, same as yesterday. No changes today apart from adding 20mg tamoxifen as right nipple as getting a little lump. This tends to be noticeable as I really lean out and always my right side. So tamoxifen should help control this.

Legs rotation 3 today was class. Progressed the V squat both sets. Progressed close stance smith squat too by weight. Standing ham curl, abductor and adductor also got progressed. Very pleased indeed and execution was bang on.

30 mins cardio after legs done too. Then 9000 steps hit across the day. All boxes ticked. And that’s all we can aim to do each day.

Posing practice tonight just went through quarter turns a few times and same with mandatory poses. Plus twice through posing routine to get the transitions nice and smooth.

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[Tim Aspinall]

Hi Tim.
Will this be your last leg session before the show, if not how close to the show will you train legs.

Hey James,

I’ve still got a leg session Tuesday and then possibly Sunday but that may get dropped which will mean the Tuesday leg session could be my last one. Typically it’s been about 10 days before comp when last leg session has always been done as that’s how the splits fallen. Some can do full leg session even up until 4/5 days before a show but I don’t. I’ll do a depletion leg session at the start of peak week so I imagine the Sunday leg session a week before the show will be a depletion one.

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[Tim Aspinall]

I’d up cals if in gaining phase. James and Louis put a video up the other day about offseason cardio and how it will help with insulin sensitivity, and means food can be pushed higher which will all aid growth.

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[Tim Aspinall]

I’d stick with Quaker Oats. I’ve used a few different brands and for time that’s the best. Nice and creamy.

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[Tim Aspinall]

Bodyweight – 221.0 lbs on wake. Steady little drop of 0.8 lbs which was expected eventually.

No changes to diet, cardio or drugs.

Rest day today. 30 mins fasted cardio done this morning. I like to do this on the cross trainer as reduced impact on knees and doesn’t batter the legs so keeps them fresh for leg day. I will aim to keep heart rate at 125 bpm but will monitor the distance covered and RPM so I can match this each session. Stops any slowing down or slacking as I get more and more depleted.

Did a posing session tonight. I do one intense hour long session weekly with my good friend Dean. And then the other days I pose for around 30 mins and practice my routine. I want to be able to hit the pose without thinking about it and hold for as long as possible looking as comfortable as possible. This will show on stage. Don’t neglect posing.

Tomorrow is leg day so I’m ready for a battle. It will be a good one for sure.

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[Tim Aspinall]

I always get mine done after around 8 weeks of a cruise phase. So will blast then cruise then get bloods done. All being well with bloods I’ll then go back on cycle and this repeats.
Drugs wise I’ve always just used arimadex throughout blast typically at 0.5mg twice or 3 times a week (EOD or ED when in comp prep). And during cruise phase twice a week.
Needles wise I use blues but I know a lot use oranges which I’ll look at next blast after comp.

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Thanks Tim.
Does this mean you only get your bloods done once over an entire blast/cruise period?
Do you just assume you need AI without getting bloods done?
This would be my first cycle so would only blast on 300mg test for 12 weeks..[/quote]
Hey mate,

Yeah so I’ll blast for however many weeks then go straight into cruise for say 8 weeks and then bloods get taken.

Yeah with AI that’s just from knowing how my body responds after a number of cycles.

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[Tim Aspinall]

I always get mine done after around 8 weeks of a cruise phase. So will blast then cruise then get bloods done. All being well with bloods I’ll then go back on cycle and this repeats.

Drugs wise I’ve always just used arimadex throughout blast typically at 0.5mg twice or 3 times a week (EOD or ED when in comp prep). And during cruise phase twice a week.

Needles wise I use blues but I know a lot use oranges which I’ll look at next blast after comp.

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