Tim Aspinall
Forum Replies Created
-
Rest day today and a good start to the week in the office. 4 day week this week with the bank holiday so plenty of work to be done. Nice busy month ahead in and out of the office. This is where I feel it pays off to be well organised so you’re not rushing around and forgetting things. Stay ahead of the game ????????????
Off to Ultraflex in Rotherham again tomorrow to see Aaron at MOFO Body Mechanic about an issue I’ve had for a while now and nobody seems to be able to diagnose or treat so will be interesting to see if he can pinpoint it as I’ve heard a lot of good things about his work.
Will hit a leg session a couple hours after whilst I’m at the gym.
www.trainedbyjpclothing.com - The most anabolic clothing ever! |
www.trainedbyjp-nutrition.com - highest quality supplements on the market. -
I’ve personally found both deadlift of the floor and from a rack have really brought my back on.
www.trainedbyjpclothing.com - The most anabolic clothing ever! |
www.trainedbyjp-nutrition.com - highest quality supplements on the market. -
So Saturday and Sunday were training days. Was over in Sheffield for the weekend so naturally had to hit Kuba’s gym Ultraflex in Rotherham as was only 20 mins from where I was staying.
Saturday was PULL rotation 1 session and hit that with one of my boys from my gym in Derby. Really good session and managed to beat all numbers. Worked up to 130kg for 9 reps on tbar row which was pleased with.
Sunday was push rotation 2 session. Again, numbers all went up.
Really feel this offseason has been productive despite a set back with the operation but that was needed for long term. All will tell come show day!!
www.trainedbyjpclothing.com - The most anabolic clothing ever! |
www.trainedbyjp-nutrition.com - highest quality supplements on the market. -
It could be the placement of the foot so maybe try placing it further to the side or more central. If that doesn’t work you could try angling your foot outwards ever so slightly. Again, if this doesn’t work maybe mechanically you aren’t built for single leg on that particular bit of kit and could try split squats or if you have a pendulum leg press try that.
www.trainedbyjpclothing.com - The most anabolic clothing ever! |
www.trainedbyjp-nutrition.com - highest quality supplements on the market. -
Rest day today and a nice little lie in. Legs yesterday took it out of me so thought I’d treat myself.
Heading to Sheffield for the weekend so will train at Kuba’s gym in Rotherham tomorrow with one of the boys to hit a pull session. Spoilt for choice at that gym and always so tempting to just hit some random exercises on machines I’ve not used but will stick to the plan like a good bodybuilder ????????
www.trainedbyjpclothing.com - The most anabolic clothing ever! |
www.trainedbyjp-nutrition.com - highest quality supplements on the market. -
As @youngoscar has said you want to aim to keep strength and hold onto/add as far as possible muscle tissue. If you can do this whilst consuming same calories without body composition altering too much then great. However if this changes in a negative way then reduce cals and review at the end of that week. Main aim will be to preserve and protect what you have built though !!
www.trainedbyjpclothing.com - The most anabolic clothing ever! |
www.trainedbyjp-nutrition.com - highest quality supplements on the market. -
Potentially drink more water too. Also sports massage could help if the area is very tense.
www.trainedbyjpclothing.com - The most anabolic clothing ever! |
www.trainedbyjp-nutrition.com - highest quality supplements on the market. -
Today was check in day and leg day (rotation 1) and it was a great one. Everything felt great and strength increased again.
Check in was good too. Body weight up from 233 lbs to 237.4 lbs so looks like I’m back to where I was before I got poorly a few weeks ago. Body composition is better too. So everything going in right direction.
Session was as follows:
– lying leg curl 2×8-10
– banded hack squat 2×8-10
– leg press 1×8-10
– leg ext 2×8-10
– single leg seated ham curl 2×8-10
– abductor quad drop set
– adductor quad drop set
– seated calf raise 3×10-12Having a little gym battle with some of the boys on the hack squat so always fun when this comes back around. Wanted 8-10 but just short today and got 6 with 240kg on cybex hack squat. Aim is to get 7 plates a side (280kg) but don’t think I’ll manage it this offseason unless I take the band off. We will see ????
www.trainedbyjpclothing.com - The most anabolic clothing ever! |
www.trainedbyjp-nutrition.com - highest quality supplements on the market. -
Hey, as @clare says it’s down to the individual and also just how beat up you’re feeling. From what you’ve said it seems as though a complete rest would do you good. You may feel good to go after 5 days or may need the full 7. Your body will tell you. This is what I’ve always done as I find it hard to hold back in the gym and want to do everything to the limits.
Also I see you’re training 3 days in a row. After resting try splitting your training to say chest, shoulders and tris then back, traps, rear delts and bis then take a rest day, then hit legs, then rest day and repeat this.
www.trainedbyjpclothing.com - The most anabolic clothing ever! |
www.trainedbyjp-nutrition.com - highest quality supplements on the market. -
Rest day today so just the usual mortgage work for clients and then chilled evening watching a movie. Don’t get much free time in evenings so like to just relax when I do.
Had been struggling recently for motivation with my mortgage work but got my mojo back and really hungry for business ???? We all go through spells like this but it’s down to you to get back on track. Lesson I’ve learnt in life is that YOU are in control and YOU are in charge of your actions. Deep thoughts for the day ????????
www.trainedbyjpclothing.com - The most anabolic clothing ever! |
www.trainedbyjp-nutrition.com - highest quality supplements on the market. -
Hey, you’ll know if it’s an injury or just a slight strain if there is very limited to no movement. If this is the case then avoid all upper body until it has been diagnosed and treated. If after resting for next few days and icing etc you’re getting movement back and pain reducing then look to hit only exercises that don’t aggravate the area. In the meantime I would be getting booked in with a reputable physio/sports therapist as this could be something that just needs a bit of work doing on it.
I injured my lower back deadlifting during prep last year for british finals and just worked around the injury which luckily I was able to do. But if it had meant all exercises caused issues then I’d have been going to see a specialist.
www.trainedbyjpclothing.com - The most anabolic clothing ever! |
www.trainedbyjp-nutrition.com - highest quality supplements on the market. -
Push day today, back to rotation 1. Again, numbers were all beaten so very happy. For me chest and delts are areas that really need to improve to compete with the big boys I’ll be up against. It’ll come in time but believe me the work IS being put in. Finding that right balance between moving some heavy weight but whilst still remaining connected to the movement. If I chase weight too much I find myself getting drawn away from the actual reason I’m performing the exercise.
Today’s session was:
DB shoulder press 2×8-10
DB low incline chest press 2×8-10
Close grip flat smith press 1×8-10
Pec dec 1×15
Seated DB shoulder raise 3×15
Tricep rope pushdown 3×12
Single arm seated DB preacher 2×8-10
Dual arm cable curl 1×15
Abs – rope crunch 4×15
Worked up to 50s on shoulder press which I wasn’t able to do before my op as aggravated the nerve too much but was able to get 6 controlled reps out today. Will look to hit the full 10 before moving up from this weight.
Rest day tomorrow to get recovered and ready for legs on Thursday ????
www.trainedbyjpclothing.com - The most anabolic clothing ever! |
www.trainedbyjp-nutrition.com - highest quality supplements on the market. -
Another good session in the bag. Really happy with recovery following the operation. Working back up slowly but surely to the weights I was hitting pre op.
Today’s PULL rotation 3 session:
High row machine 1×10-12 repeat same weight
Rack deads 2×8-10
Cable lat pull down 2×10-12
Chest supported machine row 2×10-12
Prone rear delt DB 3×10-12
Standing single arm DB curl – quadruple dropset
Calf press on leg press machine 3×8-10
Hit 250kg for 8 good reps on rack deads. Still a bit to go to hit the 280kg I worked up to before op but will make it my mission to hit this by end of this offseason. And hopefully beat it!!
Push session tomorrow morning ????
www.trainedbyjpclothing.com - The most anabolic clothing ever! |
www.trainedbyjp-nutrition.com - highest quality supplements on the market. -
Hey mate, firstly I’d say just get back to a routine. Set times for waking up, going to work, training etc. Then sort your diet and make sure this is bang on. With training find a split that works for your day to day, allows you to recover and most of all exercises that you enjoy. Find the fun in training again. Once this is back begin logging your sessions and again enjoy training and hitting new targets.
Don’t rush things and I’d say you’re wise to work on getting body composition addressed before pushing up. With the drugs side of things have a period of say 8 to 12 weeks building natural strength back up and then look after this at using anabolics. Depending on your experience with them there are plenty of videos on here to guide you as to what a ‘best’ course would be.
All the best buddy.
www.trainedbyjpclothing.com - The most anabolic clothing ever! |
www.trainedbyjp-nutrition.com - highest quality supplements on the market. -
Nice chilled rest day today. Ended up doing all the Sunday jobs around the house so all set for the week ahead. Meals all prepped as well for next 4 days. Find it so much better when I’m organised in advance as means can just get up and go each day rather than having to wake up earlier to cook or stay up late to do it.
Pull session tomorrow morning and rack deads are in there, cannot wait and already been visualising that exercise ????????????
www.trainedbyjpclothing.com - The most anabolic clothing ever! |
www.trainedbyjp-nutrition.com - highest quality supplements on the market.