Tim Aspinall
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Bodyweight 221.8 lbs again on wake. Hoping to see a drop in next couple of days as the reduction in calories kicks in alongside the added cardio.
Changes:
Just an increase in clen from 40mcg to 80mcg. Again this should cause a drop.
Each day I’m getting more detail coming through though so the scales don’t concern me. Something at this stage a lot of people make the mistake of doing is panicking if they don’t drop and making more changes before the changes initially made have had time to take effect. The result is then an over dieted look, legs start to disappear and it’s a stringy look in general on stage. Keeping in a deficit the drop will come. If you’ve given yourself time this helps so nothing drastic has to be done.
PUSH rotation 3 today. Strength up on top set on smith shoulder press so was pleased with this. Strength matched on flat machine press and machine pushdown. After this there was a slight drop in strength on the remaining exercises apart from DB bicep curls which were matched for weight and reps. Again, not concerned as I fought hard and only had to reduce weight marginally on 3 exercises simply to ensure form was still tight and the target muscle was worked fully.
Rest day tomorrow so will take pics and weight in the morning and then off for 30 mins fasted cardio.
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Start sipping around 10 mins before the session and finish around 1/3 or 1/2 way through the session then just sip water from then on.
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Anything low in fat cereal wise get involved. Fruit loops will be awesome !! Enjoy and happy birthday.
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Bodyweight 221.8 lbs on wake. 1 lb up but quite common with introduction of winny, increase of T3 and arimadex moved to every day, plus the intro of cardio and the additional steps, legs holding bit of water from that. We will see a drop as the changes have only just been made but the reduction in calories and increase in output will have no choice but to force the body to change.
PULL rotation 2 today. Had a friend of mine training with me who’s a week out from his show so was nice to push each other. Strength was held on most exercises but down on a couple such as dual arm DB rows. I’ll fight the weight as much as possible but won’t compromise accuracy and form. I’m just moving weight for the sake of it then, and that’s not beneficial for me.
Tomorrow we go again for PUSH rotation 3. Numbers are there to be aimed for and I will give it my everything.
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Really a preference things bud. I use basmati but that’s because I always have from the start.
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Rest day today. Bodyweight 220.8 lbs so stayed the same from yesterday. This usually happens day after a training day, I tend to hold weight and then drop after a rest day.
Changes have been made to diet AND cycle.
Training day:
M1 – 60 mins pre workout – 60g protein from whey, 50g ground rice, 50g blueberries
15 mins preworkout 18g PREpare. Intra workout – 54g MPS Max, 30g Sustain.
M2 – 90mins PWO – 300g chicken, 65g basmati rice, 60g cereal with almond milk, 200ml coconut water with 3g creatine
M3 – 240g white fish, 40g basmati rice, 200g cottage cheese, veg
M4 – 300g 5% mince beef, veg
M5 – 100g 12% salmon, 10 egg whites
Non training day:
M1 – 200g 5% mince beef, 3 egg whites
M2 – 250g chicken, 10g coconut oil, veg
M3 – 250g chicken, veg
M4 – 250g 5% mince beef, veg
M5 – 300g white fish, 40g basmati rice, veg
M6 – 300g zero fat Greek yoghurt, 20g protein from whey
Cycle:
Mast P increased to 500mg per week from 300mg
T3 increased from 25mcg to 37.5mcg
Winny added at 50mg a day
Arimadex increased from 0.5 every other day to 0.5 every day
Cardio:
Added 30mins fasted on rest days and 30mins at any time of the day on training days – heart rate to be at 125 bpm.
Steps increased from 7000 to 9000 a day.
This should see a nice drop over the next coming days as we drop just under the 3 week out mark tomorrow.
PULL rotation 2 in the morning. Ready for a big one again!!
M4 –
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Bodyweight 220.8 lbs this morning. Down from 221.2 lbs. No changes needed so will just keep assessing daily.
Legs rotation 2 this morning. Felt a little tired going into it but the session absolutely had to be given everything. There was no backing down from it and this is where the sessions become even more exciting. The mental challenge as well as the physical challenge. All exercises were matched for weight but a few were beaten for reps. Very pleased as the execution was immaculate. I had to make myself work for this and left nothing behind.
Spent the after at a local rugby match then off for a walk after. Evening was spent watching a film and relaxing and a bit of posing.
Successful day and another box ticked.
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http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.how you feeling for the finals mate? been reading your log. keep at it. always a good read. [/quote]
Feeling good now. Had that slight setback with the dodgy gear and obviously the operation on my arm during offseason wasn’t ideal BUT no excuses, the works been put in and I believe I’ll look better than last year. And that’s all that matters. Whatever the result on the day. The way I see it I can only leave the finals happy as whatever happens I’ll have improved and ultimately that’s bodybuilding to me.www.trainedbyjpclothing.com - The most anabolic clothing ever! |
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Completely rest. Let your body recover. Rehydrate and then SLOWLY build calories back up. Don’t force a load of food down as it’ll mess your stomach and could cause you to be sick again.
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Bodyweight 220.8 lbs this morning. Down from 221.2 lbs. No changes needed so will just keep assessing daily.
Legs rotation 2 this morning. Felt a little tired going into it but the session absolutely had to be given everything. There was no backing down from it and this is where the sessions become even more exciting. The mental challenge as well as the physical challenge. All exercises were matched for weight but a few were beaten for reps. Very pleased as the execution was immaculate. I had to make myself work for this and left nothing behind.
Spent the after at a local rugby match then off for a walk after. Evening was spent watching a film and relaxing and a bit of posing.
Successful day and another box ticked.
www.trainedbyjpclothing.com - The most anabolic clothing ever! |
www.trainedbyjp-nutrition.com - highest quality supplements on the market. -
I find the benefits to be sustained energy throughout the session. You don’t tend to drop off after a few exercises. Keep a good amount of fullness and moving nutrients around the body.
Right now I use MPS Max and Sustain from TrainedbyJP range. Absolutely bang on. No stomach issues which I’ve had previously from some carb sources intra and tastes so good.
Depending on budget you could also try pepto pro with cyclic dextrin or vitargo. It’s basic and does the job. But if I’m honest you’re better spending a bit more and going with real quality like the products I’ve mentioned from JP range.
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Rest day today. Weight and pics sent to Jordan. Bodyweight 221.2 lbs so I’m down 1.4 lbs from yesterday. Will keep monitoring this and make necessary adjustments if it either stalls or starts dropping too regularly.
Worked from home today as had a lot to get through so needed the peace and quiet. Plus felt a bit tired so knew I’d get a bit arsey with people if they bugged me in the office lol.
Had sports therapy with Aaron of mofobodymechanics up at S20 in Sheffield. It’s about a 45 min journey for me but well worth it. I think if you find someone as good as Aaron you make the effort to go to them. I’d rather drive 45 mins to someone of the highest standard than 5 mins to someone local but shit. I did that for 2 years and won’t make that mistake again.
Legs tomorrow morning so really feeling up for it.
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Yes absolutely. I have a coach who I’m very happy with and we’re doing a great job together but at the same time I’m still keen to develop and learn new things. That’s where I think this platform is absolutely amazing.
But yeh same here buddy, I sit behind the desk all day so I 100% need the extra cardio.
I’m looking forward to watching that video that you shot with Jamie. It must be great to train with someone who shares the same passion like yourself. This is where I struggle because there isn’t anybody I can train with which would be handy especially now in the last few weeks of prep.To be honest it’s only one off sessions I’ll train with the likes of Jamie as I train at 6:30/7am mostly so usually on my own. I train as well on my own as I do with someone else. Just with someone else there you’ve got the safety factor when going for that 50/50 rep on an all out set.
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I personally always drop to a cruise dose of 250mg test e after a comp for around 8 weeks and then get bloods done. Usually will have been on cycle a fair amount of time and with the use of orals too the body needs a break.
As for training and diet I’ll take a few days off completely and enjoy time with friends and family. Couple days relaxed eating and then rest of the week following a simple protein / carbs and protein / fats meal plan. The training normally resumes with legs session after a few days rest to get things moving again. Nothing to failure just ease back in. Then the following week I’ll start following the offseason plan for training and diet.
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So check in day today and also PUSH session filmed for the site with Jamie.
Bodyweight is 222.6lbs again so no change there but definitely tighter with more detail coming through. Jordan noticed me being tighter so nothing has changed at all food, cardio or drugs wise. Pics and weight will be sent every morning from this stage so it can all be adjusted on a more regular basis as things happen faster now so weekly check ins are too long between at this stage.
The push session was a top one as always with Jamie. Love training with someone bigger and stronger as it makes you dig in deeper and see what you’ve really got. Was pleased with strength and felt a great connection and pump during the session. Nice to still feel relatively full.
We also filmed a very interesting topic which I think a lot of people will find useful and a real wake up call. Would love to get feedback on this and hopefully lots of questions as a result.
Pics and weight in the morning for Jordan and then a nice busy day in the office to end the working week.
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Sorry Tim, one more question if you don’t mind. With doing your weight training first thing in the morning I guess you do your cardio in the evenings. How do you find that? Also, what’s your preferred form of cardio? Do you just go out for a brisk walk?
ThanksNever apologise for asking questions my friend. If we don’t ask we don’t know. As long as we ask and absorb then we will continue to learn and develop.
For cardio last year and this year it’s just been daily steps. So these have increased steadily and currently are at 7000 a day. I don’t have an active job so for someone more active in their job they may get away with very minimal if in a good start point for a prep. Offseason I enjoy going for a walk anyway so tend to usually go for half an hour a day at least.
Some people prefer say cross trainer or bike as they can monitor this in terms of keeping output consistent whereas pace of a walk is tougher to. But I’ll stick to the same route most the time and I time how long it takes me to do 7000 steps at a decent pace and use markers along the way to gage that I’m up to speed.
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