Tim Aspinall
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For me when I was looking back in 2014 the important thing for me was knowledge and passion. I needed someone who could explain why we do certain things and who genuinely cares about you as a person and will look after you through the journey. I came across Jordon, read some of his articles, watched videos of him speaking and training and that was it for me.
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Rest day today and first day in Santorini. Taken a few days break with my girlfriend as she turned 30 today and had always wanted to come here for it. I’ve said before that things like this can be done when in prep if you’re organised and plan ahead. So the apartment was chosen based on facilities and distance to the gym (had to have a kitchen and had to be within 10 minute walk of the gym), and the area had to have a decent supermarket so I can get all the foods I needed. There’s an Aldi and Lidl right by us so that did the job. Normal plan and diet will be followed, difference is I get a tan here and not in England. If you’ve got a partner I think it’s important to try and be flexible as much as you can. She understands that I won’t be able to eat out at restaurants but I’ll happily have a tea or coffee as she eats and she’s cool with that which is good for me. And she enjoys training so doing that out here isn’t a hassle.
Tomorrow morning will be pull rotation 3 and the full programme can be followed as the gym is equipped well enough.
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Whenever I start a new cycle I’ll typically go up in weight by 5lbs. This seems to happen every time. Then it drops by a couple of lbs. You will notice strength increase after about 4 weeks, maybe slightly sooner, you’ll stay fuller throughout the day, you’ll feel great, sex drive will go up and aches and pains don’t seem to be as noticeable.
If you’re dieting then you’ll notice changes more down to reducing calories and physique can look flat some days especially as you go get closer to comp but this is normal and all part of the process. Keep pushing hard, make full use of the cycle benefits and hold onto tissue that’s been built !!
Good luck and keep us posted.
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Hey, that’s a good question. I’d say firstly make sure you have a set programme for a long enough period of time that you log in a book/app. Something say a minimum of 16 weeks in my opinion. I’ve not actually changed my programme since offseason started as lifts had continued to progress so it’s been 9 months. Ensure recovery is spot on (getting enough rest days in each week, following a set diet plan with changes made depending on what goal is (dieting or building), getting enough sleep etc.
Enter each session with a clear head and ready to attack each exercise with the number you want to beat. You will have some days when it may not be done but don’t let that knock your spirit. Return again next time and attack it again. Remember each session you have one chance to get it right so DO NOT back out. You control your mind so set it for the task ahead, be positive and be confident.
‘Smaller’ movements such as side raises, flys, calfs etc make sure they get the same approach as your ‘big’ movements such as squats, chest and shoulder presses, deadlifts etc.
Repeat all the above each day and you will progress and the intensity will build as you continue to psych yourself for the big lifts.
Happy lifting and let us know how your progress is going.
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Hey mate,
All looks good. Maybe adjust a couple exercises day 5:
DB preacher curl for machine preacher curl or something similar or machine based as all bicep movement appears to be DB based (just gives a bit more variety)
Smith squat switch for something like a v squat or hack squat as there’s a few smith exercises already used for legs. Chance to hit the legs slightly differently.
Obviously work around what your gym has equipment wise and if you can’t make those changes don’t worry too much. As long as you hit all sessions hard and progress lifts you’ll be winning for sure.
All the best and let us know how this programme goes and the changes made to your physique.
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www.trainedbyjp-nutrition.com - highest quality supplements on the market. -
Hit legs rotation 3 this morning. Didn’t sleep amazingly well so was feeling a bit tired however this shows the power of prepare, I took my usual 18g serving and within 15 mins it was as if a switch had been pressed on. Head felt really clear, didn’t have that sleepy feeling and I was READY. All lifts were progressed by either weight or reps or both. I’d dropped weight back slightly on smith squat and also on narrow stance smith squat which was hit today. Numbers were up again on this exercise but with better form. Shows the importance of assessing these things and not just chasing numbers for sake of it. Ive also started doing leg extensions single leg now as I’d noticed a very slight imbalance (right bigger than left) so wanted to address this.
Also today was check in day. Body weight down from 236.4 lbs to 235.4 lbs and noticed a few more bits of detail coming through. I feel tissue has definitely been added where it was needed so I’m excited as the weeks unfold. Will wait to see what changes are made this week but very happy with this start.
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If you’re just deloading and not having a full weeks rest then I’ve done 2 sets of 12-15 reps on each exercise keeping a few reps shy of failure. However I’ve favoured full rest weeks, no gym at all.
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Rest day today. Day was spent getting everything sorted in the office ahead of going to Santorini tomorrow. I’ll always make sure my tasks are completed before I go away so my clients don’t need to contact me whilst I’m away and I’m not coming back to chaos. Packed this evening and got all foods prepped to take away so can follow plan as normal.
Up for legs early morning before going to airport.
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Good push session this morning. All lifts progressed by weight and/or reps. Nice to be moving some decent weight after years of struggling due to nerve issue and bicep tendon issue. Again, hopefully this shows on stage along with the extra tissue built with the work done on pull sessions.
Steps getting done tonight. Like to leave most to do in the evening midweek so can clear head after the working day.
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Don’t worry about not getting doms. If recovery is good and you’re training a body part regularly you shouldn’t really. You can do them every day if you feel you need to or really want to but EOD should be plenty.
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Pull rotation 2 this morning. Tidied up my dual arm DB rows today so weight was kept the same and reps matched but they were better. All other exercises reps were increased or weight slightly increased. Trying to really feel every exercise with back as it was an area that needed a lot of work this year. Dont want to get on that stage without noticeable improvements.
Tomorrow I’ll be in for push rotation 3 in the morning.
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I’m running test e currently at 600mg a week. 0.5mg adex 3 times a week. Then cruise was done at 250mg test e per week with 0.5mg adex twice a week. Maybe you need to try something alongside the adex. Lower that to say 0.5 along with another AI
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I use 0.5 arimadex 3 times a week during cycle and can increase to every other day if needed. This drops to twice a week during cruise phase. This has helped keep any issues away for me
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Supplement needs.
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www.trainedbyjp-nutrition.com - highest quality supplements on the market. -
When it’s light outside at 5:30/6am I’ll take mine outside the back of the house. But when it’s dark I’ll take them in the bathroom as that has best artificial light.
www.trainedbyjpclothing.com - The most anabolic clothing ever! |
www.trainedbyjp-nutrition.com - highest quality supplements on the market.