Tim Aspinall
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Rest day number 3. Feeling more energised and fresher. Can really see that it was needed. Another rest day tomorrow and I’ll be wanting to be back in the gym hitting it hard. Really does show the importance of reading the signs and taking a rest in order to continue to push forward.
Headed to Walsall today to support my good friend Suki Hayer who put on an event for raising money for mental health awareness. There were a number of seminars from individuals in the industry who have either experienced mental health issues or work within the field. Very useful points discussed and certainly worth attending. I think we get so caught up these days with what is happening in others lives on social media that we forget to work on ourselves and appreciate what we have and those around us in the real world. Social media to me is simply to photo album to post highlights of my life and to support others. For me it does not define me and I really don’t give a shit what someone else has that I don’t. I don’t scroll through it looking at others lives and wishing I had more because I have all I NEED. Yes we all WANT more at times but do we actually NEED more? No we don’t. Can we eat? Yes. Can we sleep in a comfy bed at night? Yes. Do we have a job? Yes. Do we have friends? Yes. There is very little else we NEED. The rest is just the fluffy stuff that makes life fun, but not always better.
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Initially you can avoid these exercises by replacing with others such as smith squat, barbell back squats, v squat, pendulum squat, pendulum leg press, whatever your gym has as an alternative. Have a period of time using alternatives until you have forgotten about the accident you had. But eventually you should face them again. Start with a weight you are very comfortable with and then slowly build it back up. Make sure your mind is fully switched on and make each rep slow and controlled. Eventually you will forget about what happened before and you will be progressing again.
It’s like when you have injured a bodypart. You will avoid using it for a period of time and work around the injury. But eventually you will have to start using that body part once healed. Initially it may affect your mind but you have to keep focussed and telling yourself there is no problem any longer. After a number of weeks you will be stronger and confident and soon forgotten about the injury.
You control these feelings, so you can overcome them!!
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Tim. It’s horrible. It’s ruining my leg sessions[/quote]
Trust me dude, you will get past it. Take it from a guy who’s had more injuries and operations than most haha. I remember tearing my hamstring doing stiff leg deads and it made me feel the same. But I started doing them again about a few months after the injury had healed and slowly built the weight up. If you’re smart you won’t have the same accident if it was down to being a bit reckless or bad form, you’ll be so focused on getting it perfect you’ll be less likely to.www.trainedbyjpclothing.com - The most anabolic clothing ever! |
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Yes, take a break as these are tell tale signs. I’ve literally just gone through this exact same thing and have taken 4 days rest. 2 days into it now and starting to feel more rested and it was definitely needed. You can rest tomorrow and have say Monday Wednesday and Friday as very light sessions and then rest next sat and sun too, or you could just have 4/5 days compete rest.
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Initially you can avoid these exercises by replacing with others such as smith squat, barbell back squats, v squat, pendulum squat, pendulum leg press, whatever your gym has as an alternative. Have a period of time using alternatives until you have forgotten about the accident you had. But eventually you should face them again. Start with a weight you are very comfortable with and then slowly build it back up. Make sure your mind is fully switched on and make each rep slow and controlled. Eventually you will forget about what happened before and you will be progressing again.
It’s like when you have injured a bodypart. You will avoid using it for a period of time and work around the injury. But eventually you will have to start using that body part once healed. Initially it may affect your mind but you have to keep focussed and telling yourself there is no problem any longer. After a number of weeks you will be stronger and confident and soon forgotten about the injury.
You control these feelings, so you can overcome them!!
www.trainedbyjpclothing.com - The most anabolic clothing ever! |
www.trainedbyjp-nutrition.com - highest quality supplements on the market. -
Rest day number 2, and spent the day looking at properties in Wimbledon and Putney. Looks like it’ll be one of these areas that the gf will live. Both really nice places so looking forward to spending some weekends down there and work some weeks down there. Any London based guys and girls let me know some suggestions for good gyms that are within 30 mins of Wimbledon and Putney.
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When bulking:
Salmon
White fish
Basmati rice
VegGet some garlic and chilli on the salmon and white fish and a squeeze of lemon juice. Fire!!
Roughly 60g protein, 25g fat, 60g carbs.
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I’m a hairy fucker so I’ll use the trimmer to take it right down a couple days before show then I go over with a good razor the day before and don’t get a rash. Also got sensitive skin but this seems to work.
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First day of a 4 day rest today. Slept in for an extra hour and definitely felt needed. Definitely needed this rest as just having today off I realised how much I’d pushed myself over the last 12 weeks. Made good progress but was in danger of going backwards had this rest not been taken.
Headed down to London for this evening and tomorrow to house hunt with my gf as she starts a new job down there next month. Chance to have a look around a few places. Obviously wherever she picks will need to be by a decent gym 😉
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Will use now and again during times of higher stress at work but I tend to only use it in an evening when I’m not training the next morning as I can sometimes feel a bit too relaxed and struggle to get amped up for the session. However I have a couple of friends who use almost daily and are fine with training, and both very chilled individuals so it certainly has its benefits.
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Also try avoid jabbing glutes if possible. I did for around a year and started to get scar tissue build up which affected the look. There was a noticeable lump forming on both sides. Try use side delt, rear delt, lats, quads.
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Not an issue as the others have said but just avoid that site for a bit so it settles as may be a bit tender/bruised over the next week.
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Today was PULL rotation 1. All lifts were progressed by either weight or reps. I’m really concentrating on feeling the contraction and picturing my back working as I do each exercise. Due to not being able to see it working in a mirror like most body parts you can lose that connection and start just focusing on moving weight for the sake of it. Maintaining strict form throughout whilst progressing the weight will ensure each session is maximised in terms of potential to stimulate the muscle group being worked. No session will be wasted.
Today was check in day too and progress pics have been sent to Jordan. Weight is down from 235.4 to 233.4lbs which was to be expected given the drop in food from last week. Steps were slightly higher this last week than the 7000 daily steps they had been set at due to 3 days exploring Santorini (average 10700 steps daily over the last week). Strength had dropped on a few movements over the last couple of weeks so I mentioned this to Jordan and he felt it was time for a rest as it had been 11.5 weeks since last rest. 4 days (Friday to Monday) of no gym just daily steps and following rest day meal plan, then report back on Tuesday following that days session. This should see energy levels and strength back up and body continue to respond throughout the rest of the prep.
Having a smart coach is great, but having a smart coach who listens is the best. Not many people can listen as well as advise. This is what sets people like Jordan and Corinne apart from the rest. A lot of coaches would have brushed past my comment about strength dropping and either pushed some drugs or just completely disregarded it and kept the athlete pushing on. This would see strength continue to drop and physique worsen. It’s great to be hardcore but you can only be hardcore if you’re recovering ready to do so. I follow Jordan’s guidance and advice to the T and I will always give honest feedback. Never be afraid to say exactly how you are feeling, if something has changed (mood, energy, strength etc ) then tell your coach. They can only act on what you’re feeding back.
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Yes.
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Depending when you’re training I’d set it up as follows:
If training first thing:
Meal 1 – pre workout meal – protein and carbs with say 5-10g fat
Meal 2 – post workout – protein and carbs only
Meal 3 – protein and carbs
Meal 4 – protein and fats only
Meal 5 – protein and fats onlyIf training evening:
Meal 1 – protein and fats
Meals 2 – protein and fats
Meal 3 – protein and carbs
Meal 4- pre workout – protein and carbs with 5-10g fat
Meal 6 – post workout – protein and carbs onlywww.trainedbyjpclothing.com - The most anabolic clothing ever! |
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@timaspinall ya agree with the enjoyment part! Aim is to get on as much dense muscle as I can! For example again, on the gelsei site they give a week of training to follow, this week Hams and quads are split into separate days. What I sent below if the full quad day and the full hamstring day nothing else.. what do you think?
It’s different to my approach but I’m sure will have good results if hit hard, consistently and with correct recovery/diet in place.
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