Tim Aspinall
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Rest day today so nice early start in the office getting as much done as possible as there’s only one day left of the month after today, finishing strong as always!
Headed over to Nottingham to visit some friends and take a look at a gym that’s come up for sale that they’re interested in buying just outside the city centre called Winners gym. Great potential so hopefully the sale can happen. Id be investing money into the gym and involved with the running from a business point of view financially so would be a good project to take on. The day to day running would be taken care of by my business partners who would be buying into the gym too. This means I can continue with my mortgage business. So let’s see what happens.
Pull and hamstrings session tomorrow. Will be doing it after work as need to get in nice and early for final day of the month. Productive day ahead!!
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Hi Andy, a good start point would be to look back at the videos posted in the training section where it discusses setting up your training programme, exercise selection etc. You can then begin piecing together what you feel will benefit you and most importantly what you will enjoy.
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hey tim
do u tend to prep your meals well in advance for the whole week?
what do you think you mostly need to improve for next season?_________________________________________
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Heyyy,
I’m very routine so have set days and time each week for food prep. Helps keep me organised and ensures I’m prepared every day.
On Monday evening I prep for Tues, Weds and Thurs. Then Thursday evening I prep for Fri, Sat, Sun and Mon. This leaves weekends free for just training and relaxing.
Due to working during the week in an office meals get taken with me for the whole day in case stay late.
As for areas that need to improve – specifically it would be upper chest, biceps and triceps, middle and lower back, glutes. More thickness is needed. I know that sounds like basically everything but I guess that’s bodybuilding. And that’s what I love. We can ALWAYS improve!!
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Chest session this morning went down real nice. Big focus on bringing this area up, especially upper chest and general thickness. As always form and accuracy was paramount, the weight will increase but these will ensure the target area is hit each and every time.
Chest rotation 1 went as follows:
– flat machine press – 1×9-10 increase weight for 1×6-8
– Low incline DB press – 1×7-9 1×11-12
– High incline hammer strength machine press – 1×7-9 1×11-12
– Standing cable fly rest pause set
– Cable cuff side raises 2×10-12
– Seated rows for rear delts 2×10-12
– Single arm rope pushdown 1×20
– Single arm DB preacher curl 2×8-10
– Dual arm cable curl 1×15
– Abs – oblique crunches 3×10-12Hit the sauna for 15 mins after just to move some water. I find as the food increases if the water held increases too much it affects my performance in gym (lower back pumps).
Headed to office for another busy day. Couple more days of the month left so finishing strong, and set things up nicely for the start of the new month.
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At a low dose 1ml it can be done. I switch to insulin pins when cruising as will split 1ml into two doses across the week so 0.5ml twice a week. A lot easier to measure it out with a slin pin.
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Pharmacom I’ve had good results from.
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The weeks off to a good start. Had a class Legs and Back session this morning, rotation 1. Last time I hit rotation 1 it was a few days after show so was holding back a lot and was at a different gym so for me this was the first proper go at the session. Was pleased with weight moved and the execution of each exercise. As mentioned before this is really important if I’m going to maximise the growing potential this offseason. Anyone can move weight but to do it with real control and accuracy is what’s required.
Session was:
– Lying ham curl – 1×7-9 1×11-12
– Hacks – 1×11-12 then increase weight for 2×7-9
– Paused Leg press 1×8-10 1×20 pause in hole for 2 secs
– Glute bridge on smith 2×8-12 hold peak contraction for 1 sec
– Chest supported tbar row (neutral grip) 1×7-9 1×11-12
– Lat pull down 1×11-12 1×12-15
– Adductor rest pause set (aim for 12 first set)
– Abductor 1×20
– Calves (seated) 3×10-12Busy day in the office after this and had some work to finish at home. I say ‘work’ but it doesn’t feel that way when you love what you do.
Up at 5:30am tomorrow for Chest session. See if we can grow some boobies !!
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If it’s not there on a certain exercise then either switch for one you will connect with or try reducing the load and say do a muscle round or rest pause or even shoot for a higher rep range.
If you’ve been doing the plan for a long period of time it may be that you need to switch the exercise for a different one for a number of weeks.
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Rest day today so nice and chilled one. Woke up and watched the rugby. Definitely feel England can win this World Cup. Will be an exciting game next week.
Got food shop done and then headed out for a walk with my mate and his dog. Lucky to live where I do when I’m at home in Derby as there’s a big park right by me, nice walk along the river and through the old converted mills. It’s my usual walk route during prep when getting steps in. Very peaceful and nice views along the way.
Did food prep and work for clients so I’m nice and organised for the week ahead. Always like the get things set up nicely so I’m not playing catch up at the start of the week. Final 4 days of the month so need to hit it hard!! Had my ‘meal of choice’ as my 5th meal today. Opted for turkey burgers with sweet potato wedges and then a mince pie with rice pudding and jam (recommendation from my mate Joe Cross). If you’ve not tried that combo you need to, it was banging!! The meal worked perfectly in the macros set out by Jordan.
Up tomorrow morning for Legs and back rotation 1. Feeling fresh and ready to go.
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We know the environmental issues caused by producing meat for consumption and carbon footprint. The stats that 1 in 2 people will develop some form of cancer in their lifetime. So a programme coming out about plant based diet not having these issues or significantly reducing them is clearly government lead. It makes you think this is what you should do – BRAINWASHING!!
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Great day for England rugby team today. Quality game from start to finish. This England team will win the World Cup. Watched the match this morning then watched the Manchester City game at lunch. Good result for city too. So quality start to the day all round.
Headed to gym at 4:30 for Delt and Tris rotation 2. Hit smith shoulder press and mid incline machine press as chunky movements. Strength slowly increasing but a long way to go.
Enjoying the new rotations and the split works perfectly. I find with work and social things having a set split (days you’ll train on) helps with planing and organisation.
Spent evening with one of my good friends just chilling and watching a movie. Always good to spend time with mates and just have none Gym chat as a mental as well as physical switch off.
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Rest day today and another class day in the office finishing the week strong. Motivation is sky high in and out of the gym so time to really push it and take advantage.
We also have dates in mind for next years shows. 2bros show August for regional qualifier as Jordan feels doing a 2bros September qualifier day before 2bros final isn’t ideal so August it is. This is where I totally trust Jordan as everything he has called since day 1 has worked out perfectly.
After 2bros qualifier August I’ll hopefully qualify for finals September and do that. After that it’ll be on to PCA British Finals mid October which is the big one for me as I have that hunger for the 1st place in class 1.
So time to work my ass off and build on this year.
Had a sports massage with Aaron tonight who will be keeping me performing at my best week in week out. So important to get this work done. If you aren’t I would strongly advise. When pushing to limits recovery is vital and this is a huge part of it. Even just once a month you will notice a benefit._________________________________________
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That’s exactly my plan for next year ironically! I think a break between shows rather than back to back days gives time to make changes / tweak and improve. Keep up the content man it’s quality and very detailed [/quote]
Yeah definitely man. There’s potential if done right to even grow between shows and come in fuller, harder and more conditioned for the show after if a break between.www.trainedbyjpclothing.com - The most anabolic clothing ever! |
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Don’t stop training them all together. I would reduce volume per session but potentially increase frequency. You will know if you are recovering well enough though based on how you feel during runs and times each run is done in.
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www.trainedbyjp-nutrition.com - highest quality supplements on the market. -
Rest day today and another class day in the office finishing the week strong. Motivation is sky high in and out of the gym so time to really push it and take advantage.
We also have dates in mind for next years shows. 2bros show August for regional qualifier as Jordan feels doing a 2bros September qualifier day before 2bros final isn’t ideal so August it is. This is where I totally trust Jordan as everything he has called since day 1 has worked out perfectly.
After 2bros qualifier August I’ll hopefully qualify for finals September and do that. After that it’ll be on to PCA British Finals mid October which is the big one for me as I have that hunger for the 1st place in class 1.
So time to work my ass off and build on this year.
Had a sports massage with Aaron tonight who will be keeping me performing at my best week in week out. So important to get this work done. If you aren’t I would strongly advise. When pushing to limits recovery is vital and this is a huge part of it. Even just once a month you will notice a benefit.
www.trainedbyjpclothing.com - The most anabolic clothing ever! |
www.trainedbyjp-nutrition.com - highest quality supplements on the market. -
was your Bayer schering test e that you stopped running , in clear amps or brown amps ?
Brown amps bud
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www.trainedbyjp-nutrition.com - highest quality supplements on the market.