Tim Aspinall
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Wicked leg session today. All the movements felt spot on and strength was up. I tried something slightly different with Smith squats and raised my heels. Instantly felt it more in quads and took it off my lower back so I’ll stick with this.
Had a few comments that I’m looking leaner so that’s always a little boost that changes are noticeable.
Off to Manchester tomorrow to watch the PCA show. Always gets me extra fired up to compete when watching others.
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Thanks Tim. Appreciate the transparency. Best of luck for the last few weeks of the prep!
No probs. You’ll get absolute honesty from me. Unfortunately there’s some shit gear out there and people willing to put it out to be sold knowing it’s not what it says it is. Risk we take with UG labs unfortunately. But it means you know not to get it from that source again and when you find a good source stock up.
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Do you run the clen straight all week? Or 3 days on and 2 off or something similar ?
@jellevdd I’ll start with 20mcg a day and then increase from there when needed. I’ll run it straight, no on and off days.
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I think you mean 500mg. I hope you do anyway !!
Need more info.
Age?
Years training?
Previous cycles run?www.trainedbyjpclothing.com - The most anabolic clothing ever! |
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Setting short medium and long term goals to begin with. The short term goals being hit give satisfaction and ensure you’re on the right track to hit the medium term goals, and so on. Try and push strength too fast and you risk injuring yourself and sacrificing form. Try pushing weight too fast and you will get fat with minimal tissue built. So with both of those examples we know patience is key.
Being realistic is also important. Are you going to build 50lbs of lean tissue in 12 months. No. If you do I want your secrets !! Set yourself a target of say 5lbs.
Consistency. Do it day in day out. Don’t become frustrated. Know that each day is a box ticked, and if done correctly will lead you to your desired outcome. But a week of slacking or feeling sorry for yourself or rushing things can just set you back.
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Rest day today and check in day too.
Bodyweight 226.6lbs on wake. Down from 228.6lbs last week.
Jordan was pleased as a lot more detail is coming through. The new gear has really kicked in and has saved the day which is a big relief.
Changes to diet have been made for rest day only:
M1 – 215g mince beef, 1 whole egg
M2 – 250g chicken, 12g coconut oil, veg
M3 – 250g chicken, 150g sweet potato, veg
M4 – 250g mince beef, veg
M5 – 300g white fish, 40g basmati rice, veg
M6 – 20g protein from whey, 300g zero fat Greek yoghurt, 50g oatsChanges to cycle is simply addition of 25mcg clen and 25mcg T3 each day.
Steps remain the same – 7000 a day.
Should notice some more changes over the next week. I tend to make most noticeable changes from 6 weeks out of a show and this has been the same.
Legs tomorrow.
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Check mofobodymechanics on Instagram. Aaron has videos that will help here.
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I think one in each rotation would be enough. barbell rows, deads, db rows, tbar rows, rack deads etc. I’ll always start with a high row or pull down using a machine and then hit the main movement (one of those listed) and then back to machines for the rest. Means you aren’t wasting energy after this trying to support yourself, stabilise etc.
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Push rotation 2 was a good one today. Headed to Ultimate Fitness birmingham to train and catch up with my mate and fellow PCA competitor Guy Harding. Always nice to train with someone you click with and that pushes you hard. Went through some posing too which was good.
Progressed all lifts today and I’m definitely starting to come in now and things are taking shape. I won’t be one of the ‘big boys’ in class 1 but I’ll be bringing my absolute best condition. Refuse to be beaten on this. I can accept being beaten on size as I can’t do anything about that this comp, but condition there is no excuse.
Check in tomorrow with Jordan and see what he has to say.
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Oscars suggestion is bang on. I struggled to progress for a while and then Jordan had me alternate my push sessions with a heavy shoulder movement one session, then heavy chest movement next. Also find exercises that work for you and you can move well. It may be that you’re going for exercises based on what others are doing or stereotypical exercises for building chest and delts such as barbell work but it may not be right for you. I tried barbell pressing for years and just didn’t get on with it at all. Switched to more DB and machine work and responded better.
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PULL rotation 1 this morning. Couple of the exercises the reps and weight were matched on first set however back off sets were progressed. The T bar at the gym is a fixed bit of, not the type you slot into a support like you usually get. It’s a really unnatural position and not feeling it so will look for an alternative for this or I’ll hit this session at a different gym with a proper T bar.
Starting to notice things like hunger increasing each day now and when out getting steps in it feels like I actually have to make an effort if that makes sense. All good signs and the usual feelings at this stage. Now it’s about keeping the foot on the gas and not easing off.
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I was out of action after surgery on my arm and just followed rest day meal plan until I was back training. You need the calories still to aid recovery.
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Rest day today after legs yesterday. The rest days are important offseason or prep, but especially so in prep. The chance to rest the body and the mind. Getting steps in during the evening I find really helps me relax so I take myself away to quiet spots for this. And then have 20/30 minutes to myself just sat clearing my mind before I head home from a walk. Try it.
Start of the new month at work so mini goals/targets are there to be hit. Being self employed it can be tempting to just ‘take it easy’ now and then because you don’t have someone breathing down your neck. I like to keep myself motivated and driven by setting these targets for myself. Gives a reason to keep pushing for more each month. Beat the previous.
Tomorrow is pull session so up early for that. Feeling good and ready.
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Take a look back through Jordan’s log and Oscars as I believe they both trialled NPP only cycle. Have a look at the response they got as might give you an idea as to whether that’s an option for you.
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Really good leg session today. Trained in the evening as my girlfriend moved down to London today so wanted to spend time with her before she set off.
Had banded hacks in the session today and after strength had dropped last time I thought I’d try 10kg heavier this session since it’s been going back up in other sessions. So, 230kg plus blue band for resistance, I wanted 8 but got 7. However, last time doing hacks I only got 5 on 220kg so it’s an improvement still. All other exercises were improved apart from leg press and leg extension which were both matched from last session but with better control and feel.
In a good place now for this prep and will keep pushing on.
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www.trainedbyjp-nutrition.com - highest quality supplements on the market.