[Tim Aspinall]

You can definitely keep adding tissue and developing your physique. Take Dexter Jackson as a top level but still very perfect example. 50 next year and seems to be able to keep improving each year to compete with the ‘young guns’.

I think if the training is set up correctly to allow for adequate recovery and diet is on point then it’s very realistic to continue to add tissue.

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[Tim Aspinall]

Rest day today and a busy day in the office. I find being busy keeps my mind off the usual feelings of being hungry, tired etc at this stage of prep. It’s like a challenge to fight those feelings. We control them. We control what we do. Either let them take over and shut us down or fight them and find the energy, block the hunger out.

Went for a walk this evening and was definitely the first time it’s kicked in where legs felt heavy and got that ‘light headed’ feeling walking around. It’s a weirdly nice feeling and let’s you know you’re on the right track to getting in decent shape for comp day. It’s a case of how bad you want it. Do you ease off or put the foot down and give it everything. I know the only one of those I’ll ever choose ????

Tomorrow morning is PULL rotation 1 and hoping for some more progressed lifts ????????????????

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[Tim Aspinall]

Daaamn 6 plates on hack squat is so strong…but I 100% agree with you with regards to not letting the strength drop. People sometimes come up to me in the gym and try to tell me that I should train light now as I’m competing in a couple of weeks and I’m like are you insane? lol Obviously I’m all for keeping the form tight and execution perfect but I’m not backing off the weights lol
I remember listening to Milos Sarcev years ago and he said pretty much the same what you said above…what built the muscle will keep it.

I think it’s a common mistake a lot make entering into final weeks of comp prep. People naturally drop the weight they are moving, and in turn I believe they drop the intensity of the sessions. Leads to lack of hard conditioned muscle come show day. Keep progressing as long as possible. Fight it every session whilst maintaining solid form.

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[Tim Aspinall]

I’ve broken ribs before and even coughing is painful so doubt you’ll have fractured ribs. More likely to have pulled or over stretched the muscle. Try avoid anything to aggravate it for a while. Get hold of some tiger balm or something similar to apply before sessions whilst it’s giving you agg. If it gets worse then get it checked out by a professional.

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[Tim Aspinall]

My training hasn’t changed from offseason to prep. There are slight tweaks towards tail end of prep where you may adjust volume.

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[Tim Aspinall]

Legs rotation 1 today. Hack squats on the menu and they got given everything. Bands were removed as per Jordan’s instructions so from the resistance lost there I decided to push the weight up. 6 plates a side (240kg) on cybex hack squat. 7 solid reps with pauses at the bottom. Wanted 8 but very happy still. Back off set on 200kg and pushed out 9. Hopefully this shows on stage.

All other lifts were progressed by weight and/or reps. Determined not to let strength drop and will fight every session until the very end. What built it will sure as hell keep it.

The only other change to the session was quadruple dropset abductor and adductor were changed to 2 straight sets (8-10 reps and 12 reps).

Rest day tomorrow. Recover and go again.

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[Tim Aspinall]

Hi Reece, give people a chance to respond lol. I’ve always used Jordan so cant speak of whether either of those guys would be good or not. Speak with them and explain what your goals are and see who you feel would be best for you and your needs. Also take a look at their clients and how they have helped them develop their physiques. It comes down to who you get on with and trust/respect.

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[Tim Aspinall]

Really chilled rest day today. Watched all the excitement of the Olympia weekend this morning. Standout physique for me personally was Patrick Moore in the open class. He will go a long way in the sport. Hadi looked class too.

Headed to Chatsworth House for a coffee and walk round the grounds with Jess. Lucky to have such beautiful places around me. Certainly makes getting the steps in easy and way more enjoyable.

Got a change to the diet sent through by Jordan too. New diet is:

Training day:

M1 – 60mins pre workout – 60g protein from whey, 60g ground rice, 100g blueberries

Pre workout 18g PREpare. Intra – 54g MPS MAX, 50g sustain

M2 – 90mins PWO – 300g chicken, 65g basmati rice, 100g cereal with almond milk, 200ml coconut water with 3g creatine

M3 – 240g white fish, 200g zero fat cottage cheese , 40g basmati rice, veg

M4 – 300g 5% mince beef, veg

M5 – 100g 12% salmon, 10 egg whites

Rest day:

M1 – 200g 5% mince beef, 3 egg whites

M2 – 250g chicken, 10g coconut oil, veg

M3 – 250g chicken, 150g sweet potato, veg

M4 – 250g 5% mince beef, veg

M5 – 300g white fish, 40g basmati rice, veg

M6 – 20g protein from whey, 300g zero fat Greek yoghurt

This will bring about some more changes over the next week. Just got to keep ticking the boxes.

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[Tim Aspinall]

You need to spread the jabs across different bodyparts (delts, lats, quads etc). Don’t keep just pinning glutes the scar tissue will build and build.

You may not be reacting well to the oil used in the gear. Possibly try another lab if you get the same problems when pinning other areas. But definitely give that a try first.

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[Tim Aspinall]

Push rotation 1 today.

DB shoulder press 2×8-10

Db low incline chest press 2×8-10

Close grip flat smith press 1×8-10

Pec dec 1×15

Seated DB lateral raises 3×15

Rope pushdowns 3×12

Single arm DB preacher curl 2×8-10

Dual arm machine curl 1×15

Abs 4×15 oblique crunches

All exercises were increased by weight or reps. Pleased with the session as I’d previously mentioned pushing movements were first to lose strength but lifts were up today. Hopefully this continues right to final week of prep.

Rest of the day was spent relaxing in town having a coffee, watching the Manchester City game and watching a movie about Motley Crue. They were same mad fuckers lol.

Tomorrow morning Jordan has asked for weight and pics so will send first thing. Also he has adjusted my training by removing any bands from exercises which add resistance at the top of the movement and also dropsets have been replaced by two straight sets (1×8-10 and 1×12).

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[Tim Aspinall]

I think it’s a really person specific thing. May be that of all the parts legs is weakest area so strength drops there first. For instance my pressing is my weakest area (chest delts and triceps) and when I diet down this is first area to drop strength. Legs is my strongest area and strength seems to hold if not increase deep into prep still.

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[Tim Aspinall]

Pull rotation 3 today. Rack deads was the big movement today and very pleased to have beaten the reps from last week. 260kg for 9 this week. All other exercises were increased by reps.

I will continue to try and progress lifts where possible however at this stage I really try keep form as tight as possible. Chances of injury become greater so chasing weight for the sake of it is just not beneficial. Not risking doing damage as you get within a few weeks of comp.

Spent the day in the office after training this morning. Can feel myself getting a bit short tempered and not as much patience as normal so I’ll switch to working from home when I reach a point where I’m getting snappy and moody around the office lol. Like to be in my own space too and time to reflect away from others.

Tomorrow I’ve got push session so hoping for more numbers increased !!

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[Tim Aspinall]

I have been running Test e, Mast p and primo through offseason last year and this year and bloods were bang on. No gyno issues and I can be sensitive to this so defo a positive.
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what dosages did you run that at tim? I seen a post by Joe Jeffery who says this is one of the safest cycles going with a small dose of GH daily too depending on your goal. [/quote]
Test e the highest it went was 700mg, starting at 500mg and increasing. Primo 500mg throughout. Masteron 300mg throughout.

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[Tim Aspinall]

You should be able to take the foot platform up where the adjustment bit is so you can place the band under the foot platform and then wrap the top of the band over the shoulder supports. Hopefully that makes sense.

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[Tim Aspinall]

Rest day today and needed after yesterday’s session with Oscar. Sent check in to Jordan this morning and bodyweight is down from 226.6lbs to 222.6lbs. 4lbs off this week and a load more detail come through. Pleased with how the weeks gone and definitely feel deep into prep now. A lot more to come off still but how it’s managed from this point will determine how much tissue will be held and the final looks come show day.

Jordan is amending my training to regulate volume as more is not better at this stage. Likewise with cardio. We have other tools we can use to keep fat loss moving without sacrificing tissue. I will post how the sessions are changed when Jordan sends it across.

No change to diet. Only changes are to cycle:

– clen increases to 40mcg a day
– Anavar added at 50mg a day
– arimadex increased to 0.5mg every other day from 3 times a week

Pull session tomorrow morning so good sleep tonight and I’ll be ready to go at it.

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