Tim Aspinall
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I’ve had the most development with my calf’s simply by having 3 sets at the end of leg sessions and pull session. So will be hit 3 times a week. The load will be the Max I can handle for the rep range whilst really focusing on the squeeze and holding slight stretch.
I think keep it simple and don’t go too crazy on the volume.
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Wicked leg session this morning!! Everything just went to plan and all numbers beaten ????????
Session went like:
Seated ham curl 2×8-10
Banded v squat 2×8-10
Narrow stance smith squat 1×8-10
Leg ext 1×8-10
Standing ham curl 2×8-10
Abductor quad drop set
Adductor quad drop set
Toe press 3×10-12
Worked up to 300kg for banded v squat for 8 reps and 170kg for narrow stance smith which are both PBs. Feeling stronger and stronger each week ????
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Stick with foods you have been using throughout. A sudden change to PWO nutrition in terms of introducing a carb source you haven’t been used to could cause stomach issues. I’ve always used basmati rice and coco pops post workout and then closer to show dropped the cereal as preferred to use the carbs by way of rice as helped feel fuller.
With regards to cravings that’s just natural and some have it more than others. First ever prep I craved some mad stuff but by time I’d prepped a few more times for shows this went. Just occupy your time as much as possible and stay out the house, that worked for me ha.
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Rest day today. Not much happening apart from the office flooding as someone blocked the toilet ???? they must have had too many chocolate brownies the day before as we did an office bake off. Dirty office workers ????
Leg day tomorrow so just been going through the workout and visualising each exercise. Tend to do this more and more now as the weight creeps up. That nervous energy builds ????
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Training day today and it was PUSH rotation 3 on the menu. All numbers increased both weight and reps so things really are moving nicely. JP is happy with where things are at and nothing needs altering food, training or drugs wise which is nice as reduces stress on the body. JP has always been very patient with his approach to all those elements and the result is I’ve been able to grow and remain healthy. Long may this continue.
Today’s session went as follows:
– smith machine shoulder press 2×8-10
– flat machine press 2×8-10
– dip machine 1×8-10
– low incline DB fly 1×15
– lying cuff raises 3×15
– tricep rope pushdown 3×12
– single arm DB preacher curl 2×8-10
– EZ bar cable curls 1×15
– abs – rope crunches 4×15
Would have been check-in today but as JP is away and because of the good position we are in we have skipped this weeks. Weight on wake was 233.0 lbs. This will probably push to 240 lbs by the end of the offseason phase which will have been a very steady increase since show day whilst maintaining a decent level of condition. Result should therefore be good tissue grown in the places needed ????????
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To be honest if you were wanting to do that then I would put fasted cardio in first thing then hit your weights session in the evening. If that’s not possible then continue as you are eating before your session as the fuel will aid your workout and then just look at increasing output across the day so you could add a 30 minute walk for instance in the evenings or slightly reduce calories and this will help you lean up.
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So this morning was PULL rotation 2 and all went to plan. All exercises progressed and felt really good.
Session went as follows:
Cable lat pull down 1×10-12 (repeat on same weight)
Dual arm DB row 2×8-10
Assisted chins 2×10-12
Mid back machine row 2×10-12
Reverse pec dec 3×10-12
Single arm cable curl – quadruple dropset aiming for 12 first set
Donkey calf raises 3×8-10
Feeling stronger each session and very motivated to get everything out of this final stage of the offseason.
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Rest day today and a good day in the office. Rested and ready for PULL session tomorrow morning ????????
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After much needed rest day yesterday it was normal service resumed today. Woke up feeling fresh and ready to attack the new week AND today’s leg session. Rotation 2 today and squats were on the menu. I do Smith squats instead of barbell as I find I connect better and feels a lot easier on my right knee that I’ve had a few ops on back in my football/rugby/boxing days.
Session went as follows:
– seated ham curl 2×8-10
– smith squat 2×8-10
– sissy squat 1×8-10
– leg ext 1×8-10
– standing ham curl 2×8-10
– abductor quad drop set
– adductor quad drop set
– seated calf raise 3×10-12All lifts progressed. Hit 220kg smith squats for 6 reps. Thought I had 8 in me but form would have gone completely if I’d tried two more with no spot.
Spoken with Jordan over the weekend and we will keep food where it is as bodyfat is at a limit for what suits me. We will nail this final 5 weeks of the blast phase and get every last bit of growth out of it before dropping into cruise for 6 weeks. Then in June we begin dieting for PCA British Finals in October. Plan set.
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Matlock bath hahah. Definitely a childhood memory. So great walks there
Have to plan a trip now
Went HARD on the 2p machines haha. Going to chill with the real ballers next time on 10p machines ????
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The more times you go through the dieting process the less stubborn it will become. The body will essentially go into ‘survival mode’ the first time you diet hard and won’t necessarily let go of all areas without sacrificing a lot of tissue. The next time you diet it will let go of the fat more easily. And so on and so on. This is what I’ve found personally. I’m sure there’s a more scientific answer but that’s the basic version from me ????
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@drdeanstmart did a video on fertility that’s well worth a watch and would certainly answer your questions around this subject.
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Today was a much needed rest day. Felt pretty beat up after the 3 sessions on a bounce. Rested and ready to attack legs tomorrow ????
Food prep all done this morning and the. had an afternoon out at Matlock Bath reliving my childhood, spending big money on the 2p machines in the arcades ???????? Also managed to resist the ‘freakshake’ milkshakes at the coffee shop. Those things are badass, and also diabetes in a glass!!
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I feel we are fortunate enough in a large majority of gyms with the kit that’s now available to move away from purely DB and cable work. It still has its place but when loads start to really increase I feel it can be safer to use the machines for certain movements. And when training alone I feel this is even more beneficial.
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Push session went down today, rotation 2. Again there were numbers to beat post operation so went after it ????????
Shoulder press machine 2×8-10
Low incline smith press 2×8-10
Dips 1×8-10
Cable cross over 1×15
Cable side raise 3×15
EZ bar cable pushdown 3×12
Seated single arm DB curl 2×8-10
Dual arm machine curl 1×15
Abs – rope crunch 4×15
All lifts progressed.
Rest of the day was spent eating and sleeping as the session wiped me out, especially with having hit 3 sessions on the bounce so I’m ready for rest day tomorrow.
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www.trainedbyjp-nutrition.com - highest quality supplements on the market.