Tim Aspinall
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Rest day today. Had the afternoon at Wentworth House for the gf’s early birthday celebration with friends and family. Afternoon tea so just a couple of coffees for me. Got to have a tour of the house which was interesting. Always enjoyed visiting stately homes like Chatsworth House , kedleston Hall etc and finding out the history of them.
Went for a walk this evening to get the steps in and then watched a documentary on Netflix. So nice chilled day. Ready for the busy week ahead.
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Position yourself where the best lighting is on stage when possible.
Don’t go mad pumping up. Just go through hitting your poses. This will pump you up. Maybe a light bit of band work for upper but nothing major. You don’t want to be sweating your tits off.
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Legs rotation 2 done at Ultraflex Normanton this morning. Nice set up down there and very welcoming. So I’d built up smith squats to 200kg plus bar but I’d stalled and felt it in hips and lower back more and wasn’t benefitting. So dropped weight to 180kg and it moved so much better and felt a strong connection with the movement. Progression works as long as form is staying good and you actually feel the movement where it’s intended. If not it’s just ego and can be a dangerous place putting yourself at risk of injury with no benefit. In my eyes smith squat was still progressed as 180kg moved better than it did when i was hitting it previously. All other movements progressed by weight and/or reps.
Afternoon spent shopping in Leeds and a trip to Kitty Cafe. Anyone who knows me knows I LOVE cats so this was proper cool. One of the little buggers stole some of my chicken but I forgave it as I’m still 10 weeks out. If it had been 2 weeks out then would be a different story !! Tonight was just chilling at a bar with the gf and some friends. I’ll stay as sociable as I can until I become a mute from about a couple weeks from show then I tend to keep away as people think I’m a grumpy shit ha.
All meals were prepped in advance of this weekend. So you can still go away etc if you’re organised.
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I’ll just keep mine in a cool, dry and clean place. I’ve got a cupboard that I keep empty. You could get a little safe box or something.
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Rest day today. Strong end to the week at work. Headed to S20 gym for sports massage with Aaron from mofobodymechanics this afternoon. Will be using BPC 157 as got a slightly issue with right bicep tendon. Used it on left one and it worked well. Running 2iu every day for 20 days.
Up in Leeds this evening with the gf, stopping here and then off to Ultraflex Normanton to train in morning then back into Leeds for some shopping.
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As Lara says, try keep cardio separate to training. So if you train evenings do cardio mornings. Rest day cardio maybe lose the weighted pack as it could take away from recovery and if you’re say doing legs next day it’s not ideal. Just the walk alone should be enough.
20 mins and 30 mins both seem good as can always pull back when needed or increase. But whilst getting general fitness back that will be fine.
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Check in day today. Weight down from 238.0 to 236.6lbs. Nice steady drop from the increase in steps and slight changes to rest day meals. More changes again this week, just to rest day for again. Steps staying the same.
Diet changes:
M1 – 3 whole eggs, 200g mince beef
M2 – 300g chicken, 15g coconut oil, veg
M3 – 60g protein from whey, 75g oats, 75g banana
M4 – 300g chicken, 200g sweet potato, 5g coconut oil, veg
M5 – 350g white fish, 65g basmati rice, veg
M6 – 30g protein from whey, 300g zero fat Greek yoghurt, 100g oatsPush session was done this morning too. Rotation 2. All lifts increased by either weight and/or reps. Uploaded some update pics to my Instagram and I feel decent tissue has been built from last year. All will be revealed in 10 weeks.
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Will mean when you have days feeling tired if dieting you’ll know what you’re capable of.
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Log all.
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Pull session this morning was good. All numbers up apart from DB bicep curls. This is one I struggle to connect with if I keep pushing weight. Feel as though I’m moving it for sake of it. Kept weight the same and worked contraction.
Tomorrow is push day. Numbers up and I’ll be happy.
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If ‘assisted’ and on full cycle then go all out. If on cruise period then to aid with recovery I’d stay a rep shy.
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If you HAVE to do it on weights day then hit it after the session. Get a quick shake down you then go to it. Something slow and steady. Ideally you’d do it first thing in morning if doing weights in evening, or other way round depending when you train.
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Rest day today. Nothing much going on apart from busy in the office.
Enjoying the increase in daily steps as means my evening walks have started again. Clears the mind perfectly.
Up for pull session early morning tomorrow.
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Depending where you’re staying take a microwave if any of your meals require one. Take baggy T-shirt and shorts. And baggy joggers and hoody incase it’s raining. If you have to walk any distance then take trainers too as I had a nightmare walking in rain last year in flip flops. Fucked tan up on bottom of legs. Take your own bedsheets so don’t ruin the hotel or apartment ones cus they can get arsey and charge you. Enough meals incase of delays or if you’re up early and win and then have to do overall at end of the day.
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Legs rotation 1 this morning. Strength increasing on banded hacks. Back up to 220kg plus blue band for 7 reps. Will keep working on this until at 10 reps. Leg press was 480kg for 8 controlled reps. This will be up to 500kg in a few weeks. I never rush it and will increase by 1.25kg just to keep exercises moving weekly.
Got the week off to a good start in the office too. Always like to have a productive Monday as sets the tone for the week ahead. A lot of that comes down to being organised going in to the week though. Having everything set up like meals, to do list etc.
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