Tim Aspinall
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Yes it would be classed as active recovery. I would perform low intensity cardio on rest day mornings or fast paced walk for say 30 mins in evening and keep steps up (gradually increase steps through fat loss phase). I started on around 5/6000 and increased up to 9000 with 30 mins fast walking in evening.
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Had a really good leg session down at Ilkeston Gym (owned by IFBB Pro Jamie Johal). Had one of my boys with me for the session which really made the difference on the big set on leg press. I’d hit 8 and if I’d been on my own would not have got the 9th but having that confidence of a spotter I just managed to get that 9th one (near blackout but after a few minutes came back to earth haha). Session got hit very hard, I’m determined to still make improvements even during this cruise phase. I want to still beat numbers, and that’s how every session gets approached. Cruise or blast, the only way I know is full throttle !!
Headed to a food festival in the afternoon with a few of my peeps and my godson. Somehow managed to resist. Although thought I was going to give in to some macaroons !!
Evening spent watching my team Manchester City. Incredible winner from big Vincent Kompany. One more game, we win then we win the league. Come on city !!!
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You could use them but you’re not addressing the actual issue and cause of it. Try changing some of the grips on exercises that cause it to flare up. If that doesn’t help then a visit to a good sports therapist. Use of BPC-157 could also help as I’ve found this has started to help with a bicep tendon issue I’ve had for a while.
In the meantime they elbow sleeves but go with a single ply as you don’t want to overload it as it will do a lot of the work for you if double ply or more.
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Just do what Mark has mentioned. I’d make the eggs first and then mix a bowl of whey and water into a paste and pour it on eggs. But to be honest I don’t think it would make a huge difference. After all we add whey to red hot porridge so it’s exposed to heat then and that hasn’t stopped people doing it.
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Rest day today ahead of legs tomorrow. Decided to just let myself sleep for however long I needed to without setting an alarm and ended up sleeping until 11am!! Must have needed it. Rest of the day was spent doing the weekly food shop, few house jobs, walk into town for a coffee and then started watching the new Line of Duty series. Love a good crime drama !!
Going to head to Jamie Johals Ilkeston Gym tomorrow for legs. Will have one of my boys with me so will get pushed extra hard and be able to take things to limits with the confidence of a spotter there.
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I haven’t used this split myself however I personally feel it will come down to how your arms respond generally. Some seem to blow up without direct bicep work whereas others need it to make improvements.
For me personally I would be adding 1 bicep and 1 tricep movement into sessions as my arms need the direct work. How many sessions you add it to will depend how much work they need. Could try without having any and then add if you feel arms aren’t responding. Will be a bit of a trial and error situation.
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Great session at Ultraflex today ???????? Saturdays are always banging at the gym, everyone was in giving it their all.
Push rotation 3 went to plan and numbers got beaten ???? the treatment that I’ve been having from Aaron of Mofomechanics seems to be working and I’m pressing a lot better now.
The aim is to try and maintain current strength levels whilst in this cruise phase so everyone session has to get hit with real intent, no dropping off!! This will see me go into prep in the best possible position.
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After back, one or two exercises. And try a couple of exercises just before leg. I found hitting them before legs brought mine up a fair bit as they were a very weak part for me. They aren’t a strength by any means now but not a real weakness either.
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Fridays are for flexing and flex we did. Great push pull session this morning which really set the day up nicely. I’ve been taking the sleep stack by supplement needs and really noticing a difference. Not waking up part way through the night like usual and just feeling very refreshed in the morning. Clearly getting s better quality of sleep.
So a few exercises were matched and the others all beaten. Kind of to be expected at this stage when strength is at its highest it’s been for me and there have been a lot of gruelling and taxing sessions. So the odd exercise that stalls for a session isn’t a worry.
Tomorrow is push session rotation 3 over at Ultraflex Rotherham, really excited to use the new additions again.
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Will be god damn exciting mate ! You had an amazing shape last time no doubt.
Ahh thank you mate, very kind. Can only aim to better myself each time. The rest is in the judges hands so just go out, smile and enjoy the moment ????
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There are lots of educational seminars which is why I have always attended. I’d always take a look at the timetables and base my day around this. In between the talks I visit the different stands and catch some of the strongman and powerlifting comps. Great day out and will motivate you too.
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Rest day today and check in day with Jordan. Weight at 238.0lbs (same as last week) and condition is good. Ended the blast phase which was a total of 20 weeks on a cycle of 700mg test e, 500mg primo and 300mg Mast p each week split into two doses. This will drop down to 250mg test e per week only for the next 7 weeks. Bloods will be done at the end of this before we start dieting down for British Finals.
Aim now is to maintain strength and Keep condition so can go into prep in the best position possible. An improved look WILL be brought to the stage.
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Cost wise maltodextrin but for me I’d rather pay more and have the quality and most importantly the fastest and easiest digesting. You can’t go wrong with cyclic dextrin in my opinion and has always worked well for me. Sustain by trainedbyjpnutrition has the perfect blend for Intra workout nutrition and when combined with MPS Max this is all the fuel you’ll need. Now depending on budget if this is not within that then buy cyclic dextrin on its own and mix with pepto pro. Add some beta alanine and creatine too. But in all honesty it would be a lot simpler with the Sustain and MPS Max combo and you can guarantee you’re getting the best quality products available.
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Had a great leg session this morning at Ultraflex Rotherham. Legs rotation 2. Really wanted to beat the smith squat from last session but only managed to match it. All be it the final rep as tidier and I’d say more controlled than last time. All other exercises were improved on so a successful session.
Really enjoying the sessions over at Ultraflex and even though it’s about 45 minutes away I’m getting more and more sessions in there. You’ll often walk in to a gym and it all just feels right. Also helps that it’s one of the best equipped gyms in the UK and Europe in general.
Rest day tomorrow so just the usual office work and chill. It’s also check in day with Jordan so will see how things are looking now.
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Depending on what kit you have available you could look at other exercises such as:
– seated/standing/lying leg curl
– lying DB leg curl
– stiff leg deads
– sissy squats or narrow stance squats if no sissy accessory
– cable rope pull throughs
– split squats
– goblet squats
– glute bridges
– seated/standing calf raises (use smith machine and a block or weight plates to get stretch if doing standing)These should give you a few more. Try hit the legs from all angles. Give yourself a few variations of your leg workouts so you can incorporate a number of exercises and get as strong as possible across all of these.
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