Tim Aspinall
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Legs got hammered this morning. Woke up a bit tired as didn’t sleep too well so had to give myself a talking to on the way to the gym and ask just how badly I want to progress in this session. I think I’m even more aware of the importance of nailing every session whilst in this ‘cruise’ phase as I will not sacrifice the hard earned tissue. And I will progress whatever it takes.
It was legs rotation 3 so the big movement for me to progress on was banded v squat. 5kg added and reps were matched from previous session with accuracy. Every rep was made as hard as possible and not rushed. Back off set was progressed by 5kg and reps matched as well.
All other movements today were progressed. Could quite easily have just coasted through this one but you will always find that fire inside. It just depends how bad you want it. No way am I going to look back and think I could have given more. This is no different to prep for me!!
Rest day tomorrow so just lots of office work and then head to Rotherham Ultraflex for sports massage with Aaron at mofobodymechanics.
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After a long lay off from the gym you will naturally being building tissue again so can counter the fat loss. Body composition will be changing initially so don’t let the scales mess with your mind too much. Depending on how long this fat loss phase will be I’d keep cardio as it is for now and get back pushing the intensity in the gym. If things do keep stalling then try place cardio in the morning fasted and maybe increase steps by 1000. Limit using all your tools in one go as food is already low at 500 below maintenance.
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So I’m officially old. Left Detonate festival after about 5 minutes as there were too many annoying young people and too crowded haha. Also got told I couldn’t bring my food in so that was a no go. Was never going to be eating burger and chips.
Today was a nice chilled day doing food shop, food prep and bit of gardening (definitely getting old). Love to start the week completely stress free and organised.
Going to hit an early morning leg session tomorrow so bed for me now and dreaming of beating the numbers tomorrow !!
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I’ve personally always gone to cruise (250mg test e per week). I’ve run this for 6-8 weeks and then had blood work done. Depending on how blood work comes back I’ve then jumped onto cycle again. Gives your body a break post show and because food will be increasing this will be more than enough to see you maximise the post show phase before getting back on cycle.
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Wow I slept well last night !! That pull session wiped me out big time. Hit push this morning and was definitely still feeling it from yesterday. Some numbers were up and some only got matched from previous session but I put this down to not enough recovery from yesterday. Usually I’d hit a session morning and then next the following morning so there’s a full day recovery between but this was only half of that and was noticeable. But still it got hit hard and to true failure as always.
Off to Detonate festival this afternoon and evening. All meals packed. Can’t take them in so will be doing trips back to the car every few hours until I leave about 11ish.
Rest day tomorrow and will definitely be needed!!
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I’ve always hit one calf exercise for 3 sets of 8-10 or 10-12 reps after legs and back sessions. So they get hit 3 times a week. They have definitely grown. So for me it’s going heavy as possible, really contracting at the top and holding a stretch for 2 seconds at the bottom. And don’t miss a session. Hit with same intensity as you would a deadlift or squat.
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What a session that was, filming for the website with big Jamie. We absolutely SMACKED a pull session. From the first exercise it was intense as anything and we really went to war. Will be a great session to watch and also as a reminder as to how hard EVERY session has to be hit. Training on my own it’s hard to gage how hard I’m hitting sessions and I was pleased that the intensity is very much the same as it was today. Just the difference was having someone to really encourage you for the final exercises and final reps when you’re tiring.
Filmed some topics after with Rebecca Andrews where i discussed working around injuries, favourite ‘cheat’ meal, my goals and aspirations for comps this year, and how to stay on track plan wise whilst away. Give it all a watch and ask any questions. Should be posted on the site by Monday next week.
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For me this and Lower back are the last places to tighten up and drop fat from. It’s often not been until a week before a show that its completely dropped from here. Be patient and stick to the plan. It will come off.
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Rest day today and check in day too. Body weight up to 239.0lbs which is up from 233.4lbs last week. I’d dropped just under 5lbs whilst away so that weight is back on now with a little extra. Condition hasn’t changed it seems and definitely feel fuller. Body has responded well to the time off clearly. Again, shows the importance of taking a rest. It will help you push forward, so don’t be scared to do it.
Tomorrow I’ve got some filming for the website with Jamie Johal over at his gym (Ilkeston Gym). Going to hit a back session and then discuss some topics.
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You will be able to hit them from all angles by performing a variety of hamstring exercises (seated ham curl, lying ham curl, standing ham curl, stiff leg deads, pull throughs etc). If the lying is best for you when legs are closer together and you really feel it activates the hams then stick with that for that particular hamstring movement. Then say on seated curls have them slightly wider, when performing stiff leg deads you could turn your feet slightly outwards. Play around and see what hits the different areas best.
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Legs rotation 2 went down this morning. I always aim to get into the gym between 6:30 and 7am. Means I can get up at 5:15/5:30 which isn’t much of a struggle if I go sleep about 9:30/10. It then means im done and at work by around 9:30/10am as I’ll take my time and eat after training.
Lifts were all progressed again this morning. Managed to hit 220kg smith squat for 8 very controlled reps. 2 reps up from last time with a lot better form. Will repeat this again until I nail 10 and then creep the weight up by 2.5 to 5kg. Other exercises performed were seated ham curl, sissy squat, leg ext, standing ham curl, adductor and abductor, and toe press for calfs.
Feel that legs are growing as getting bad chafing when walking and they just feel super pumped all day. Feeling like this all over to be fair so the rests recently hopefully have had a positive effect and the body is growing.
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I’ve always have mine toward middle/end of the sessions. Get max lifts/compounds done first and then used these later in the session
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Good rest day today. Had a nice lie in and then spent the day in the office. Got a lot done so a productive day all in all.
Up early for leg session tomorrow morning.
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Everything Clare has said. But I’d also say resist the urge to binge. It’s not healthy and will make you feel crappy. Try going out for a meal as this reduces the amount you’ll take down food wise. And just eat to hunger. Once you’re full stop.
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Deep into Offseason when foods highest I’ll spend around £100-£120 a week. Then prep can be as low as £60 a week towards tail end.
I get a fair few bits from Aldi as I find quality and taste are decent but then other bits I’ll get from Morrison’s as there’s certain branded stuff I’m a bit of a snob about.
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www.trainedbyjp-nutrition.com - highest quality supplements on the market.