Tim Aspinall
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PREpare due to ingredient profile.
Others :
Biohack
Redconwww.trainedbyjpclothing.com - The most anabolic clothing ever! |
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Nice rest day today. Went to Nottingham for a bit of shopping and a coffee. Can’t beat a good coffee and chill. Always liked to keep life simple and relaxing when possible at weekends so I can recharge the batteries ready for a busy week of work.
Watched a couple of decent movies this evening too. Anybody who’s into conspiracy theories and how our data is used etc then give The Great Hack a watch. And the other was more of an action movie – 22 miles. Both worth a watch.
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Ill do either 2 or 3 straight sets of 8-10 reps or quadruple dropset. So it could be single arm DB preacher curl 2×8-10. Or tricep rope pushdown 3×12. Or standing single arm DB curl, quadruple dropset aiming for 12 reps first set.
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Push rotation 1 this morning at Ultraflex Rotherham. Strength up on all lifts. Dumbbell shoulder press up from 50kg for 5 reps to 50kg for 8 reps. Dumbbell low incline chest press up from 50kg for 7 reps to 52kg for 8 reps. Flat bench Close grip smith press up from 120kg for 8 reps to 125kg for 8 reps.
Feel in a perfect position to keep strength moving up whilst dieting down for show. Will mean tissue is kept hold of right into the show.
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Yeah I think on one of the rotations something like a smith shoulder press, machine shoulder press, DB shoulder press etc would be good. The other rotations have a high incline press movement to hit upper chest and some delt.
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Yeah I think on one of the rotations something like a smith shoulder press, machine shoulder press, DB shoulder press etc would be good. The other rotations have a high incline press movement to hit upper chest and some delt.
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Pull rotation 3 this morning. All lifts progressed. However rack deadlifts I had to do mid shin as the rack I wanted was taken and the one I used I either had to do them mid shin or just above the knee. Usually they are just below the knee. Made such a big difference as I went to pull 260kg and wanted 10 reps as last time i got 260kg for 8, but I only managed 4 reps. I then backed off to 220kg for 9 reps. Next time I’ll make sure I get the rack I want.
So calories adjusted on rest day now and steps per day set at 7000. Food changes as below:
M1 – 3 whole eggs, 200g mince beef, 7g coconut oil
M2 – 300g chicken, 65g basmati rice, veg
M3 – 60g protein from whey, 75g oats, 75g banana
M4 – 300g chicken, 200g sweet potato, veg
M5 – 240g white fish, 100g salmon, 65g basmati rice, veg
M6 – 30g protein from whey, 300g zero fat Greek yoghurt, 100g oats.www.trainedbyjpclothing.com - The most anabolic clothing ever! |
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Yeah do them on non training days.
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Was check in today too. Weight down from 239.0 to 238.0 lbs. Just waiting to see what Jordan says next moves are so will post when I know. 11 weeks and 3 days until PCA British Finals.
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Rest day, which I’m quite pleased with as the heat was so high. Hopefully be much cooler when hitting pull session in the morning.
Got another session with Aaron from mofo mechanics tomorrow which will be good. I’ll up these from fortnightly to weekly as prep goes on.
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Rack pulls are great. T bar rows. Dual arm dumbbell rows. Barbell does. Any heavy duty movements like these as a main compound movement will be good.
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This offseason and during prep now I just do 4 sets of 15 reps of abs exercise of choice at the end of PUSH sessions so they get hit once or twice a week depending how split falls. Exercises will be rope crunch, leg raises or machine crunch. Weight stays the same for each set if it’s weighted exercise.
Some will say do more which is fine as the extra work won’t hurt.
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Had a decent leg session this morning. Rotation 3 which was:
– seated ham curl 2×8-10
– banded v squat 2×8-10
– close stance smith squat 1×8-10
– leg ext 1×8-10
– standing ham curl 2×8-10
– abductor quadruple dropset aiming for 15 first set
– adductor – quadruple dropset aiming for 15 first set
– standing calf raise 3×10-12All lifts progressed by weight and/or reps. Only thing I purposely dropped weight wise was the close stance Smith squat as I’d felt I was using too much glute and hamstring and wanted to focus more on quads. I also removed any knee supports (wraps) and really slowed the movement down. Felt it a lot more as a result. So something worth monitoring is whether you’re truly engaging the muscle you wish to work or whether ego has started to creep in and numbers are being chased for the sake of it.
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With the approach JP has me doing the compounds will be either 2 sets of same rep range (2×8-10) or 1 set 6-8 and one back off set of say 10-12. I would gradually increase the weight leading to the first working set which would be my heaviest. The reason for this is purely to give everything to that set. Max weight for those reps. If you were to try increase weight again for another set after an all out failure set it would maybe result in only getting 2 or 3 reps if previous was done to true failure.
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Very productive day in the office today. When it’s a rest day from training I like to put all my efforts into work. Can be a bit of a juggling act in life with work, training, diet, relationships, family etc but when you approach each one in its own timeframe it becomes a lot simpler and more manageable. Whilst at work we give that our all, when at home we give family our all, when in the gym etc etc.
Heading into the gym tomorrow morning for legs. Feeling ready to beat some numbers 🙂
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