[Tim Aspinall]

So the layout for my back and hams sessions goes as follows:

– lat pull down or chins
– deadlift variation
– row variation
– leg ext
– lying ham curl
– adductor
– abductor
– hanging leg raises
– calves

I will also do a legs and back workout once a week too so hams get hit then too.

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[Tim Aspinall]

Nice steady day today. Not too much work to do at the moment so finding other things to keep myself occupied. Amazing how you can soon find things to do if you really want to keep busy.

Went for a nice long walk this evening and then watched a couple movies.

Tomorrow I’ve got a chest session at 12 and then clean the car in the sunshine if it’s still sticking around !!

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[Tim Aspinall]

Hi Sasa, yeah I’ve had this before when pushing hard on certain exercises. I believe it’s called exertion headaches and something to do with blood vessels dilating as a result of the blood pressure increasing during exercise. A way of reducing this is to make sure you’re well hydrated and make sure blood sugar levels stay as steady as possible. So make sure you are drinking enough in workouts and try eat at least 60 to 90mins before workout. Also try warming up before workouts to bring your heart rate up slightly before going in to big movements.
There are other potential reasons but this is one very common reason.
If they persist and happen every session then do seek medical advice as it may be something else.

yeah this have happened once before but it was gone by next workout, this time after 4 days off its stillc oming up and so much more easily than it did first time it happened, might be something coming from my back of the necK?
mby ima go see a doctor[/quote]
It could be exertion headache based on what you’re describing but to be on safe side I’d take a trip to docs when you can. In meantime try taking on more water in the day.

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[Tim Aspinall]

Hi Sasa, yeah I’ve had this before when pushing hard on certain exercises. I believe it’s called exertion headaches and something to do with blood vessels dilating as a result of the blood pressure increasing during exercise. A way of reducing this is to make sure you’re well hydrated and make sure blood sugar levels stay as steady as possible. So make sure you are drinking enough in workouts and try eat at least 60 to 90mins before workout. Also try warming up before workouts to bring your heart rate up slightly before going in to big movements.

There are other potential reasons but this is one very common reason.

If they persist and happen every session then do seek medical advice as it may be something else.

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www.trainedbyjp-nutrition.com - highest quality supplements on the market.

[Tim Aspinall]

Beautiful day today weather wise, great waking up to the sun shining. Cracked on with a bit of work this morning, trying to stick to a routine of waking up at set time to keep some normality and routine.

Checked in with myself this morning and bodyweight is at 227.4lbs. Lost some tissue and got softer, plus body composition has changed a fair bit. But all to be expected given the circumstances. Gives me a place to build up from again though so a nice challenge ahead.

Headed off to train this afternoon and did the following back session:

– pull ups 1×7-9, 1×11–12
– Hex deficit deadlift 1×9-10, 1×6-8, 1×15-20
– Meadows row rest pause 12/8/5
– Mid back row 1×8-10, 1×12-15
– Undergrip pull down (chest supported by the bench and used the pull down attachment on the rack) 1×8-10, 1×12-15
– Shrugs 1×8-10, 1×20
– Dual arm cable curl 1×8-10, 1×12-15
– Seated single arm bicep curl 1×20
– Standing calf raises 3×10-12

Nice session and got plenty of progress to be made on each lift which is nice to have that challenge. Will be pushing on with no assistance, just using food as I had been under eating previously plus not training whilst getting myself back on my feet. So the increase in calories and being back training again will put my body in a nice place to grow without need for any gear for time being.

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[Tim Aspinall]

From my experience and guidance under Jordan slow and steady will win the race and allow for longevity and protecting your physique. You have a great frame and the tissue will be built no doubt through your hard work and adherence to food and training. The drugs will come after all of those things in my opinion. My cycles are still very moderate and that’s after nearly 7 years under Jordan’s watchful eye.
Have a look back at some of the very early videos where beginner cycles are discussed as this can help you with timescales , when and how to increase cycles etc. Just don’t rush.

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[Tim Aspinall]

Today was a scheduled rest day. I’m going to be training weights Monday, Tuesday, Thursday and Saturday and resting/doing some core work on the other days. I’ve been working on improving flexibility too given all the spare time available.

Work has dried up a lot as mortgage lenders have pulled a lot of their products, people can’t buy/sell properties due to viewings not being allowed and valuers/estate agents can’t go to properties but I’ve kept going with speaking to any new enquiries that are being made as it’s all business for when things get back to normal again. Would rather have clients in the pipeline when the time comes than be starting from scratch like a lot of others will. If we can take positives from each day even if only small ones it’s better than just giving in to the current situation.

Will be training back and calf’s tomorrow. Looking forward to it.

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[Tim Aspinall]

You could try doing an upper/lower set up:
Upper:
– Regular press ups
– incline DB press
– EZ bar rows
– DB arnie press
– side laterals
– single arm DB rows
– tricep dips
– single arm DB bicep curls
– EZ bar curls
– abs
Lower:
– lying DB hamstring curls on floor
– trap bar squats
– DB walking lunges
– jump squats with 3 pulses at the bottom of each rep then explode up and repeat
– reverse lunges
– lying DB ham curls
– standing calf raises
These are a few other exercises you could try.
If you can get bands there is a way of doing leg extensions using a chair and doing adductor and abductor too for lower body. Plus a number of other exercises for upper.
How active are you throughout the day? Step count?
How’s diet looking? What is rest day and training day diet?

_________________________________________

http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |

http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

Hi tim. I’m active ! I work at Tesco distribution centre. I average 22-25000k steps daily. As I said earlier I only have one dumbell of each. Diet wise from today this is my covid 19 mini cut home training diet lol
M1 pre 100g oats 2 scoops whey 20g peanut butter
M2 post 80g dry jasmine 250g chicken banana
M3 80g jasmine 250 mince
M4 same as 2 but no banana
M5 same as 3
M6 500g fage 0% blueberries 20g peanut butter
Rest day will be same apart from no banana m2. This is just a temporary diet until gyms reopen as I found I’ve got really sloppy. Even though I’m off-season I was taking piss with junk food . My training day cals are normally around 6000 when gyms are open. Rest days are at around 5500. But obviously gyms are shut [/quote]
Hi Dean,
Yes you only have 1 of each DB, so do your reps on right side then switch to left side. E.g single arm arnie presses, single arm chest press. Get creative!
Food wise you could drop cals lower on rest days if you feel fat isn’t dropping how you want it to. But it may be your intensity in the sessions that needs to increase (are you going through the motions or really hitting sessions with everything you’ve got). Also if you’ve dropped off a bigger cycle drugs wise and you’ve been on low dose of test only for a period of time it may be you are storing fat more now.

_________________________________________

http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |

http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

[/quote]
Hi tim. To be honest. Just going through motions. It’s all a mess to be honest as this has really messed my plans to complete up this year ![/quote]
Hey mate, I completely understand and you definitely are not the only person to be feeling like this. Let’s try and get some positives out of this current situation. Okay so maybe progression in the sense of building more and more muscle isn’t possible right now due to lack of kit BUT what you can do instead is try and hold on to what you’ve built already as much as possible. This will mean when we come out of lockdown we are in the best possible place to pick up again. Use this time as well to let old injuries recover, work on mobility/stretching and things you maybe wouldn’t normally give as much attention. Just whatever you do don’t allow the lockdown to beat you. It’s a new challenge and just like getting ready for a comp you are completely in control still. The competing side will always be there and you can start preparing for that properly when lockdown is over. This won’t go on forever so get yourself into the best shape possible in the meantime. Set weekly goals so it keeps you on track.

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[Tim Aspinall]

Could be a combination of bloat and excess body fat. Body fat doesn’t look low from the pics so I wouldn’t get concerned. You could see if tidying diet up helps or look at the foods you are eating as this could be causing bloat. @ryanpetford is very knowledgable and super smart when it comes to what foods, vitamins etc different people need. Could be very worth your while getting in touch with him.

www.trainedbyjpclothing.com - The most anabolic clothing ever! |
www.trainedbyjp-nutrition.com - highest quality supplements on the market.

[Tim Aspinall]

Had to head back up to Derby due to work as needed access to the office. Not ideal and I tried to avoid having to do this but unfortunately due to some paperwork that had to be hand signed for a solicitor in order for my clients mortgage to complete I’ve had to come back. Will be staying at my home here for the foreseeable as don’t want to be going up and down the country.

On the plus I will be able to do daily walks past my families houses which will be really nice. And one of my good friends has given me access to his new training facility which means training can really be upped as I’ll now have access to more kit.

Today’s workout was delts and arms and went as follows:

– Deadstop Barbell press 1×10-12, 1×8-10
– DB Arnie press 1×12-15 1×8-10
– DB side raises 2×10-12
– DB Front raise 2×10-12
– DB rear delts 3×10-12
– Dual arm curl variation – DB against wall 1×8-10, 1×12-15
– Close grip press 1×8-10, 1×12-15
– Dual arm cable curl rest pause (aim for 12 first set)
– Overhead extension triple drop
– Abs 4×15

Was a fun session and good to move some weight again. Strength is down a lot but then I haven’t done a proper weights session since end of January other than one back session with Louis about 6 weeks ago. And as mentioned been off all anabolics for 3 months. Will look to progress lifts whilst completely off everything and once back into the swing of things will reassess and look to get back on cycle.

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[Tim Aspinall]

Nice to have you back Tim really glad your ok. I never knew anything was wrong with you, like you say as bodybuilders we get quite good at putting on this strong tough exterior and hiding the way we feel most of the time.
Onwards and upwards from here man ????????

Good to be back 🙂 yeah never spoke about it which was the problem clearly. Onwards and upwards now as you say.

www.trainedbyjpclothing.com - The most anabolic clothing ever! |
www.trainedbyjp-nutrition.com - highest quality supplements on the market.

[Tim Aspinall]

You could try doing an upper/lower set up:
Upper:
– Regular press ups
– incline DB press
– EZ bar rows
– DB arnie press
– side laterals
– single arm DB rows
– tricep dips
– single arm DB bicep curls
– EZ bar curls
– abs
Lower:
– lying DB hamstring curls on floor
– trap bar squats
– DB walking lunges
– jump squats with 3 pulses at the bottom of each rep then explode up and repeat
– reverse lunges
– lying DB ham curls
– standing calf raises
These are a few other exercises you could try.
If you can get bands there is a way of doing leg extensions using a chair and doing adductor and abductor too for lower body. Plus a number of other exercises for upper.
How active are you throughout the day? Step count?
How’s diet looking? What is rest day and training day diet?

_________________________________________

http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |

http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

Hi tim. I’m active ! I work at Tesco distribution centre. I average 22-25000k steps daily. As I said earlier I only have one dumbell of each. Diet wise from today this is my covid 19 mini cut home training diet lol
M1 pre 100g oats 2 scoops whey 20g peanut butter
M2 post 80g dry jasmine 250g chicken banana
M3 80g jasmine 250 mince
M4 same as 2 but no banana
M5 same as 3
M6 500g fage 0% blueberries 20g peanut butter
Rest day will be same apart from no banana m2. This is just a temporary diet until gyms reopen as I found I’ve got really sloppy. Even though I’m off-season I was taking piss with junk food . My training day cals are normally around 6000 when gyms are open. Rest days are at around 5500. But obviously gyms are shut [/quote]
Hi Dean,

Yes you only have 1 of each DB, so do your reps on right side then switch to left side. E.g single arm arnie presses, single arm chest press. Get creative!

Food wise you could drop cals lower on rest days if you feel fat isn’t dropping how you want it to. But it may be your intensity in the sessions that needs to increase (are you going through the motions or really hitting sessions with everything you’ve got). Also if you’ve dropped off a bigger cycle drugs wise and you’ve been on low dose of test only for a period of time it may be you are storing fat more now.

www.trainedbyjpclothing.com - The most anabolic clothing ever! |
www.trainedbyjp-nutrition.com - highest quality supplements on the market.

[Tim Aspinall]

You could try doing an upper/lower set up:

Upper:

– Regular press ups
– incline DB press
– EZ bar rows
– DB arnie press
– side laterals
– single arm DB rows
– tricep dips
– single arm DB bicep curls
– EZ bar curls
– abs

Lower:

– lying DB hamstring curls on floor
– trap bar squats
– DB walking lunges
– jump squats with 3 pulses at the bottom of each rep then explode up and repeat
– reverse lunges
– lying DB ham curls
– standing calf raises

These are a few other exercises you could try.

If you can get bands there is a way of doing leg extensions using a chair and doing adductor and abductor too for lower body. Plus a number of other exercises for upper.

How active are you throughout the day? Step count?

How’s diet looking? What is rest day and training day diet?

www.trainedbyjpclothing.com - The most anabolic clothing ever! |
www.trainedbyjp-nutrition.com - highest quality supplements on the market.

[Tim Aspinall]

You could try doing an upper/lower set up:

Upper:

– Regular press ups
– incline DB press
– EZ bar rows
– DB arnie press
– side laterals
– single arm DB rows
– tricep dips
– single arm DB bicep curls
– EZ bar curls
– abs

Lower:

– lying DB hamstring curls on floor
– trap bar squats
– DB walking lunges
– jump squats with 3 pulses at the bottom of each rep then explode up and repeat
– reverse lunges
– lying DB ham curls
– standing calf raises

These are a few other exercises you could try.

If you can get bands there is a way of doing leg extensions using a chair and doing adductor and abductor too for lower body. Plus a number of other exercises for upper.

How active are you throughout the day? Step count?

How’s diet looking? What is rest day and training day diet?

www.trainedbyjpclothing.com - The most anabolic clothing ever! |
www.trainedbyjp-nutrition.com - highest quality supplements on the market.

[Tim Aspinall]

Hi Dean, if you had already pushed calories high before lockdown then yeah you could use it as a period now to bring body fat back in range ready for gyms reopening, and if they don’t reopen at least you’ve had a tidy up. But If you feel you have got sloppy by way of poor food choices, not sticking to a diet etc then reintroduce a structured meal plan for each day and you may find this alone makes a difference whilst maintaining calories at a decent level.

Would be good to get an idea of what you are doing for each session, exercise selection, rep ranges, sets, intensity techniques being implemented etc. Maybe some tweaks here could help too.

www.trainedbyjpclothing.com - The most anabolic clothing ever! |
www.trainedbyjp-nutrition.com - highest quality supplements on the market.