Tim Aspinall
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Another really good session in the bag. Push session (rotation 2). All lifts increased by weight and/or reps. I feel I’m really having a breakthrough now with pressing and can see myself slowly getting stronger. This will show on stage in October and I’m excited to see the change in physique.
I mentioned on my IG about being able to press without my left arm losing strength before my right arm. I put this massively down to Aaron at mofobodymechanics. I’ve seen Aaron just 4 times and he has pretty much sorted the whole issue. I’ve seen numerous people about this over the last 5 years and nobody had been able to help it. I’d pretty much given up but thought I’d see what Aaron could do as had nothing to lose and I’d heard good things. All I can say is I genuinely believe he is a miracle worker. PLEASE go see Aaron and his team, they are incredible.
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Being very hungry post show is normal. It got me just as much post show as it did before a show. That’s where you have to ride it out and not be tempted to binge so you’re definitely going about it the right way. I feel rest day calories could come up higher though. As Clare says, try adding a carb meal in for a couple of the meals (late morning and mid afternoon). Should make a difference.
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Class session this morning. PULL rotation 1 went down. All numbers were up so very happy.
Wide grip lat pulldown 1×10-12 then repeat on same weight.
Tbar row 2×8-10
Assisted Chins 2×10-12
Close grip cable row 2×10-12
High cable rear delts 3×10-12
Seated DB curl – quadruple dropset aiming for 12 first set
Standing calf raises 3×8-10
Stretched back after all back exercises were completed for 2 mins then same with calfs after calf exercise finished.
Really pleased with how strength is going during cruise phase. Recovery is bang on and so is the food and supplements being used. Another couple weeks then will get bloods done before starting next cycle when back of holiday for comp prep time.
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I trained pretty much solidly from mid November until middle of May with no deload or rest as recovery was on point, strength was increasing week on week, health was spot on. There was no need until middle of May. When it got to middle of May I knew I was ready as strength was stalling, felt very tired a lot and not as up for sessions. I’ve taken a total of 2 weeks rest with a few sessions in between just so I don’t become untrained.
This is all very person dependent. You may be able to have a run of 6 months before needing a break, or may only max out 2 months. But at the same time the person who does 6 months might then only manage 2 months after a rest before they need another break. I’m finding as I build more tissue and push heavier and heavier weight I’m more in need of the rest/deload.
My advice would be look for the tell tale signs I’ve just mentioned, rather than saying it has to be a set period of time.
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Man that leg session last night beat me up. Nice to have that feeling of really achy legs today!! This is where having all your recovery tools in place by way of foods/supplements, sleep etc is important.
Headed out this afternoon to make the most of the sunshine. Went over to a marina not far from me for a walk around to flush the legs and get them moving and then had a drink in the sunshine (blackcurrent and soda my go to drink). Will be chilling and watching the champions league final tonight then get some sleep ahead of tomorrow PULL session in the morning.
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I’d avoid sugar free red bull as there’s a lot of chemicals that won’t be great for you, and could upset your stomach. I’d opt for black coffee for a boost in energy if that’s what you need. If you’re wanting real focus during the session though then you can’t beat PREpare. From a performance point of view this would be very good for the stage you’re at.
If you have a coach though then run this by them first so they’re aware of what you’re doing if they haven’t included in plan.
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Back in the gym today after a week off. Was very hungry to get back in and nail the session. Was legs rotation 1 today and it went real good. Strength was up on all lifts and I felt refreshed and energised following the break.
Can’t express enough how important it is to listen to your body and monitor sessions to look out for signs of fatigue. The break was perfect timing and has really got me back hitting sessions with the intensity and aggression they were attacked with at the start of offseason.
Was pleased with the banded hack squat as managed to hit 6 plates a side (240kg total) plus a band for 6 reps. Will work this up to 8-10 reps and then attempt 7 plates a side again (280kg total) for 6-10 reps as previously did this and hit 4 reps.
Tomorrow is a rest day and hopefully it will be good weather so I’m thinking a bike ride and have food in the sunshine. Like to be outdoors as much as possible especially as I do an office job. Helps with relaxing and feeling healthy.
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Used both clen and T3 in lead up to all shows done. Save the clen until usually 4-6 weeks out. It’s usually been around 4 weeks out for me.
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Nightmare journey back from Italy yesterday. Was all smooth from Panarea island to Sicily. Then the flight from Sicily got delayed due to birds on the run way haha. Ended up getting back home for 5am so today has been a right off. Woke up at 2pm so managed to get 4 meals in. Food all prepped for next few days today too.
Check in day today and weight has dropped from 238.0 lbs to 233.4lbs. Tried to get normal calories in whilst away but had to make do sometimes with a couple protein bars due to wedding day, trip around the island etc. The weight will go back on relatively quickly after a few days back on full plan.
Leg day tomorrow. Feeling really up for it. Going to be a nasty one !!
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Absolutely. I have a friend who was able to conceive whilst on full cycle. And have known of a few others. It can obviously affect things but as long as you follow correct protocol you should be okay. @drdeanstmart has done a video about this on the site so I would advise watching this as may answer a lot of your questions and offer guidance.
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Final day in Panarea was very nice.
Foods have been relaxed and basically just made sure I hit macros for the day. Was out here to enjoy my friends big day and quality time with friends. You can eat very stressed about weighing foods out, sticking to the plan etc but when in off season I personally believe that as long as you make sensible choices and don’t under eat (but don’t binge either) then you’ll be fine. PREP IS A DIFFERENT STORY!!!
Flying home now so straight back to normal plan tomorrow. Will have tomorrow off training as don’t land until 1am then a 3 hour drive home. Plus got my mums birthday so will just do meal prep, bit of admin work and house work and then head for a family gathering in the evening. Friday will be leg day and it’s getting hit HARD!!
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I’ve liked ISO Fuji by Yamamoto. Scitec whey. And Dymatize whey.
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www.trainedbyjp-nutrition.com - highest quality supplements on the market. -
Nice chilled day exploring more of the island and chatting by the pool.
Headed up to the Aunt of the brides house for food and drinks this evening. Incredible food.
Heading home tomorrow evening and then it’s back to normal life.
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Swap for maybe something like rice and a banana.
www.trainedbyjpclothing.com - The most anabolic clothing ever! |
www.trainedbyjp-nutrition.com - highest quality supplements on the market. -
Wedding day over in Panarea today. Beautiful day. Nice breakfast by the sea and some exploring. Nice getting lost in the little streets and just wandering around. I’m not one for sitting around in the sun so always fun to come to places where there’s things to do and see.
The afternoon was spent getting ready for the wedding and the ceremony itself. Again, with the food I had the wedding menu provided. Lovely food. Prawn tartare with risotto to start. Swordfish and vegetables for main then ginger ice cream for desert. All meals between have been as per plan.
www.trainedbyjpclothing.com - The most anabolic clothing ever! |
www.trainedbyjp-nutrition.com - highest quality supplements on the market.