Tim Aspinall
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Rest day today and a busy one in the office. Tend to keep things pretty simple during the week and usually just consists of training, work and chilling in the evening. I try not to spread myself too thinly so that way work and training get all my efforts. I’ll socialise more at the weekend but I’m definitely someone who enjoys their own company and can happily go for walks on my own and watch cool wildlife or crime documentaries at home (my favourite types of documentaries).
Tomorrow I’m up early for LEGS rotation 3 which will be a nice battle. Bring it.
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I will place mine about 5 inches from the bottom of the pad and about 10 inches apart.
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PUSH rotation 3 went down. Strength has dropped on a couple of exercises (smith shoulder press and hammer strength flat press). All other exercises were matched or progressed. I’m not overly concerned about this as I’m into the cruise phase so it can happen.
Was back in the office for first day back after the holiday so had lots to catch up on which all got done by the end of the day. I like to set myself ‘to do’ lists each day as it keeps me on track and also you feel you’ve achieved something by the end of the day.
Rest day tomorrow.
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Check out coacheugene on Instagram as he has some pretty cool stuff for this, currently doing a lot of bits with John Meadows. Joe Bennett (hyperteophycoach) has also posted a number of bits on Instagram too that would be useful.
For me personally I do stretches at the end of each body parts worked and also scapula contractions etc before the session.
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Back from Kefalonia now. Feeling really relaxed and focused on the task ahead which is prep for PCA British Finals in October.
Spoke with Jordan before the holiday and agreed to relax slightly as in have the evening meals off plan but not go crazy. Main thing was to enjoy the break and recharge ready for prep which I’ve definitely done. Will be getting bloods done on Saturday 29th June then once results are back hopefully jump on next cycle. Will have done a total of around 8 weeks cruise on 250mg test e per week and held strength size and condition well. Excited for the next phase.
Today I hit PULL rotation 2 which I was very pleased with. Progressed a number of exercises which shows the break did me some good. Will hit PUSH rotation 3 tomorrow morning before work.
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Hope you had a good time away Tim, sounded awesome
Was such a good week away dude. Feel proper chilled but so focused on nailing prep now!!
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It could potentially be tendons but I’m no expert so if it persists then see a good physio/sports therapist. But if you’re pushing weight more and more each session it could be your body reacting and adjusting to it. Good warm up protocol and definitely stretching after quad exercises have been completed and then after hamstring exercises have been done will help. But monitor this as you don’t want it to be anything that gets worse over time.
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Leg session this morning. Again, had to swap a couple of exercises but was able to do pretty much the normal workout. Felt a bit drained today but I think it’s all the exploring and walking and being out in the heat all day every day that I’m not used to and possibly not replaced some of the electrolytes and minerals lost through sweating. Still had a really good session and held strength well.
The rest of the morning was spent in the main town by the harbour drinking coffee and enjoying the final day.
Afternoon we went back to the hotel for chill time round the pool and then on the beach by the hotel. Love just lying and listening to the waves, very calming.
Had a great last meal at a restaurant we found the second night which had one of the best views of the sunset looking out over the sea. Been an incredibly relaxing break and really would recommend the island of Kefalonia for those who enjoy calm and chill holidays away from busy day to day life.
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Hey, planning in advance and preparing meals for 3/4 days ahead will help with saving time so will in turn mean that extra bit more time for sleep. And there shouldn’t be any excuse for slipping on nutrition. If solid meals aren’t possible always then good quality whey protein with oils for fats or blended oats for carb sources etc added will put you right for those days when it’s busiest.
Drop the isolation work for things like biceps and triceps if you really do not having the time but you could always stick it on to sessions randomly if you have a quieter day and can complete it. Be sure that post workout recovery is optimised as this will be important if you are busy and stress is higher. Plus products that will promote Bette quality of sleep if the amount of sleep isn’t as much as you’d want ideally.
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Another great day on the island. Went over to the bay where Captain Corellis Mandolin was filmed. Incredible place. Not been to many spots more stunning than that for natural beauty. Crystal clear water that was nice and warm. Had one of those moments when you stop and look around and realise how lucky you are to be alive and be able to do these things. So fortunate.
Came back for a few hours by the pool which turned into a 3 hour nap complete with snoring and dribbling. Successful nap I’d say.
Heading to the hills tonight to a restaurant with great views out to the sea and surrounding areas so will watch the sun set up there. Then back home to bed and up tomorrow for LEGSSSS!!!!
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Stick it post workout as don’t want it taking away from the workout itself. Can act as a cool down too.
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Push session this morning. Had to switch a few exercises around due to the kit available. Was a really good session and felt super pumped after.
Afternoon spent visiting the oldest port In the Mediterranean called Sami. Really nice place and chilled and had a drink by the boats. Then went on to some caves to explore and take a boat through. Was amazing to see such natural beauty, definitely recommend this to anyone.
Evening meal was at an old castle with a restaurant built into the ruins. Amazing views again and food was superb. Tried rabbit for the first time and was so tasty.
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I really liked Golds Gym in Orlando. Not hardcore but just had a good atmosphere and good kit. Depends where in Florida state though with it being so big. If you’re down Flex Lewis area go to his gym!! Or check out the pro bodybuilders based down that way and see where they’re training.
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Great day out to the most northern point of the island to a fishing village. One of the most stunning little places I’ve been to. Had swordfish and rice with grilled veg whilst there sat by the boats. Found a secluded rock area by the sea where it drops straight in so sunbathed and swam there.
No training today but lots of walking around and swimming so nice and active out in the sunshine. Chilled night at the hotel tonight so just going to the local grill to pick some bits to take back to the hotel and play some cards (my partying days are long gone now). Up in the morning for food before 9am gym.
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As long as heart rate is up to around 130-140 you’ll be fine on either. Calories will be burned either way. Stair master is always a tough one and does get people’s heart rate up quicker than treadmill or stepper. As long as calories are being burned it doesn’t matter, cardio is cardio. I just did outdoor walking for last years comps and got in as good shape as comps when using stepper.
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www.trainedbyjp-nutrition.com - highest quality supplements on the market.