Tim Aspinall
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I personally prefer 2 rotations as it allows me to revisit an exercise that bit sooner and progress it. I find 3 rotations and I lose my groove with an exercise.
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I don’t think it’s more or less suitable for assisted. It’s about progression so would benefit everyone.
When I’m off cycle I use my log book just the same as when I’m on cycle. It’s used as a guide. I know what my lifts are at my all time strength so when I come off cycle I will still look to progress and then when I can’t progress I will try my hardest to match this. But I then have numbers to beat still when I go back on cycle.
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Check in with myself this morning and weight was up from 227.4lbs to 232.2lbs. Some of this will be to do with an increase in food over the last few weeks but a lot will be due to being back weight training now I have access to a facility and attacking sessions hard. I’ll keep food the same as weight has increased significantly so no need to add more, and strength is increasing each session.
Good session this morning. I had to adjust the session again as I felt doing back and hamstrings was more beneficial than just a back workout on its own. I feel I will get more from the sessions this way and there is enough kit to allow this set up from having trained at the unit for the last week. All lifts that were performed last time I did this session were progressed. Session went as follows:
– pull ups 1×7-9, 1×11–12 (first set body weight, back off set banded)
– Hex deficit deadlift 1×9-10, 1×6-8
(I’ve been having to use an A frame instead of hex bar as the plates are bumper plates so I can’t get enough weight on the hex. Only problem is now the weight is increasing the balance has completely gone on the a frame so I’ll now need to change this exercises. I may go for a regular deadlift with resistance bands added as there aren’t enough plates in the gym OR I will do banded hex to see if that works)– Meadows row rest pause 12/8/5
– close grip cable row 2×10-12
– single leg ext 1×10-12 1×13-15
– DB lying ham curl 2×10-12
– band abductor rp 12/8/5
– Standing calf raises 3×10-12
I feel volume wise I am able to recover from these sessions currently so they will stay the same especially as I’m not on any kind of gear. So food the same, sessions the same. Just going to have a good hard push at this to progress from here.
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Tim- How do you feel the allocated time slot works for your training? Are you enjoying the higher intensity through shorter rest times or are you someone who likes a little longer rest to really attack sets? As i can see this being a likely measure for when gyms reopen.
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Instagram: joerichardson_
Hey Joe, I’m actually enjoying it as it’s like a new challenge. You have to make sure the movements are picked wisely so you get the most out of the session and also take the least time to set up etc as time is a limiting factor. So I’ll do as many exercises as possible ‘dual’ as opposed to ‘single’ such as bicep and triceps movements , rowing movements etc. Also I have some bands at home so if there are movements I want to do but don’t have time to do I’ll finish at home. Core work I’ll do at home always.
Recovery wise it forces you to take less recovery due to time so you definitely feel it cardio wise but again I like this. It will show a lot of people they maybe rest too much if anything. I think for the big compound movements it’s not ideal as I’d prefer more rest as you literally perform an all out set and have to immediately change the weight for your back off set lol. But I’d say all in all I’m enjoying it just as much.
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You get a birthday once a year, just enjoy it. If you don’t want to go overboard then have your normal meals and just replace your evening meal with whatever you fancy. This stops you going crazy from first meal. But you could always track the macros and replace with foods you really like and wouldn’t normally have when following meal plan. Obviously if In prep then don’t do this and just stick to meals as normal.
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Another chilled rest day in lockdown land. Had a surprise parcel arrive with some goodies from @louis-moylan very kind. He knows I struggle to accept things of people so I think he did it on purpose. I’ll be paying for a meal when we get out of lockdown to get him back !! But in all seriousness Louis is a very kind friend, not many people like him about.
Did some bits of work and then headed out for a walk. I walked to the church where my Uncles grave is. They have a really nice spot for him close to a tree and a bench so can just sit and take your time. Was very peaceful so I can see myself spending a lot of time there. Gives chance to reflect and feel close still.
Spent the rest of the evening chatting with my friend who lives with me. Nice to just talk about life.
Tomorrow is back and hamstrings in the morning so I’m looking forward to that.
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I’ve got an issue with my right knee which was caused by a meniscus tear and got progressively worse whilst I was younger and boxing, playing rugby and football. I get pain when barbell squatting so I do other squat movements instead (apart from right now as I have no other option due to limited kit). Try a smith squat, v squat, pendulum etc. Or just don’t squat if it causes you problems. There’s loads of ways to build leg strength.
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Delts and arms this morning. Adjusted the session slightly from when I did it last Tuesday. Got rid of front raises, added low incline BB press after DB Arnie press and then moved close grip BB press to after low incline BB press. Felt I would get more from the session this way.
All lifts that were done last week were progressed which was good to see. I expect this to naturally happen since returning back to weight training and food going up. I’ll keep food the same for the time being as strength is increasing plus want to limit fat gain especially whilst being on no anabolics.
Session went as follows:
– Deadstop Barbell press 1×8-10 1×11-12
– DB Arnie press 1×8-10 1×13-15
– low incline BB press 1×7-9 1×13-15
– close grip BB press 1×8-10 1×13-15
– DB side raises 2×10-12
– DB rear delts 2×10-12
– Dual arm curl variation – DB against wall 1×8-10, 1×12
– Dual arm cable curl rest pause (aim for 12 first set)
– Overhead extension triple drop
– Abs 4×15
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As all the above have mentioned. If calories needed are simply so high that purely ‘clean’ foods wouldn’t be possible to meet the requirement then ‘junk’ food could be used. However down sides could be digestion issues and with a lot of people they can be trigger foods and you end up on a bit of a binge if you don’t have control, also there is the chance they will increase cravings when dieting down.
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Legs and back done this morning. First proper weighted legs session since January so was nice to get back into the groove again. You can soon start to forget how much it demands of you training at a high intensity , and especially sessions such as legs. With the reduced rest periods in the session this one really battered me. I’m not one to be sick after sessions as I feel I can handle higher volume and faster paced sessions but by the end of this I was close lol.
Session went as follows:
Legs and back
– lying DB ham curl 1×7-9 1×11-12
– Close stance paused leg press 1×9-10, 1×6-8
– BB squat 1×7-9, 1×11-12
– Single leg ext 1×9-10 1×13-15
– Stiff leg DB 2×8-10
– Deadstop Bb row 1×7-9 1×11-12
– Lat pull down 1×11-12 1×13-15
– single leg abductors 2×10-12
– Calf raises 2×8-10
So ordinarily I would have had one final set of around 15 reps on the paused leg press and calves but due to time limit (60mins is my allocated slot) I had to drop 1 set. What I will most likely do with calves next time is perform a rest pause set to save some time.
I would have done a chest support tbar or DB row instead of barbell row but as the DBs don’t quite go heavy enough I couldn’t and there isn’t a chest supported tbar. I could try chest support DB row but with all the setting up and moving the bar around etc it just wastes time so deadstop BB row will do.
Again due to time limit the session couldn’t be completed at the gym so I had to finish at home. I did banded leg extensions where I wrap a band round the chair legs and this seems to work well enough. I also did the single leg abductor using the chair to wrap the band round and again this seems to work somewhat. Way I see it it’s better than nothing and not doing it at all.
Rest of the day will be spent doing whatever work I can for my mortgage clients and speaking to people who have made new enquiries. Hopefully it pays off for when things get back up and running. Again, better than doing nothing.
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You can get ROHM primo. I’ve personally never used ROHM primo but I know primo in general is so often faked I couldn’t honestly say whether it’s genuine or not. It all depends how close you are to the original source as to whether you’ll know if it’s genuine.
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Proper lazy day today. Watched the final 3 episodes of Innocence Files – now if those stories don’t make you take every opportunity you get in life and enjoy life to the fullest I don’t know what will. Truly incredible humans, never once gave up and always believed that the right result would come no matter what.
Rest of the day was just cooking, eating, watching more Netflix and planning tomorrows legs and back session. Will be a good one. Having to really reduce rest periods, doing everything dual as opposed to single in order to speed sessions up etc. It’s tough as recovery between sets and exercises is minimal but it’s going to improve things cardio wise so has its benefits. I only got 60 minutes for my slot so can’t afford to take the usual rest time.
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I’ve trained first thing in morning for years now. I’ll get up at 5am, eat and then train about 6:30am. This allows me to get hydrated and fuelled up.
Some don’t like eating much before training so you could say have a higher carb meal night before training and then in morning just have protein and fats as sits better in stomach for some people (protein shake and some coconut oil or peanut butter would be perfect). Make sure you have an intra workout drink too (I use MPS Max and Sustain with 5g creatine).
Doing the above should allow you to continue training in mornings but you will have the energy to perform to max capacity.
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Hey bro just read your story about your situation I just want to say tough times don’t last tough people do keep your head up high buddy and sorry for you loose I was wondering were you went because I was following you on Instagram and on here but I’m glad your ok bro and it’s nice to see your log book up and running again a couple of months ago I asked you a question about a lagging body part of mine which was chest I took your advice on board and it’s paying off my upper chest has improved a lot thanks to your advice
Hey mate, yeah you are right, we have a choice to get up or just give up. Glad I chose to get up as gives a chance to now help others and enjoy all the good things. You stop looking for the positives eventually but there are always plenty out there.
Ahh nice one I’m glad it’s helped. I believe it’s a case of finding a movement that you get on well with and then just getting strong as possible with as good form as possible. There’s so many exercises out there but it’s finding what works for you. What works for one person won’t necessarily work for you. That’s what I’ve learnt anyway. Obviously any more questions let me know any time.www.trainedbyjpclothing.com - The most anabolic clothing ever! |
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Good day yesterday. Chest session was fun. Strength is down a lot but it’ll come back. Regardless though it’s just good to be training and feeling positive especially in current time.
Chest session went as follows:
– Flat deadstop BB press 1×7-9 1×11-12
– low incline banded BB press 1×7-9 1×13-15
– arnie press 1×7-9 1×13-15
– dips 1×7-9 1×11-12
– incline DB fly rest pause 12/8/5
– cuffed single arm cable lateral rest pause 2×8-10
– rope push down 1×8-10 1×15
– single arm seated DB curl 1×8-10 1×12-15
– dual arm cable curl triple drop set
– abs 4×15
Cleaned the car after that and caught some sun. Had a long walk and then had a quiz with a bunch of mates which we’ve been doing every Saturday night since lockdown. Really nice Saturday.
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www.trainedbyjpclothing.com - The most anabolic clothing ever! |
www.trainedbyjp-nutrition.com - highest quality supplements on the market.