[Tim Aspinall]

REST DAY TODAY

Weight currently 235lbs and condition not too shabby considering haven’t trained upper body in 5 weeks. Appointment with the consultant 1st March and then should have the all clear to hit upper again 🙂

Nothing too exciting going on today, just the day job, so was in the office around 9ish and about to head home now. It’s great doing the Mortgage work on a self employed basis as takes away a lot of the stresses of an employed position in terms of being able to be more flexible with when I train and getting meals in, especially during comp prep.

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[Tim Aspinall]

Hey Matt,

Exactly what Rich says. You sound like you’re on a good run. So if it ain’t broke don’t fix it. Monitor sessions keeping an eye on strength and if you are progressing keep pushing. If this stalls then adjust diet potentially, or if you’ve had a real good run and just feel battered take a deload or complete rest if adjusting diet has no change.

If this style of training is working for you then there seems no need to change it. If you feel you just want to try a different approach to training then try it, monitor it, and if you progress and develop your physique then have a good push at this.

As long as you are enjoying it this is the important thing for me. As you will always WANT to be in there. Always hungry for the sessions.

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[Tim Aspinall]

So today was legs rotation 2 which went as follows:

– seated ham curl 2×8-10
– smith squat 2×8-10
– sissy squat 2×8-10
– leg extension 1×8-10
– GHR 1xbodyweight to failure
– single leg lying ham curl 1×15
– abductor 1x rest pause (12/8/5)
– adductor 2×10-12
– donkey calf raise 2×10-12
– abs 2×10-12

Pleased with the session and all numbers increased or reps increased. Hit 190kg plus bar on smith squats for 8 reps with no spot. Then back off 170kg plus bar for 10 reps with 1 spot.

First session using Sustain and MPS Max from the trainedbyjp nutrition range and was really impressed. So glad to have these as an intraworkout supplement as I know the quality is there and can only aid performance ????????

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[Tim Aspinall]

Glad to be following Tim!

1) What are your current macros or are you unaware and just sticking to a meal plan?

2) What’s your favourite cereal?

3) If you had to round up 3 people for the most intense training session of your life, who would they be?

Hi Isaac,

Thank you 🙂

1. I’ll work that one out but I honestly just leave it to Jordan. He seems to know my body even better than I do which is awesome to have someone like that as helps me just focus on training.

2. I had some Rice Krispie Treats one time when I lived in Orlando for a period of time and they were incredible. Never found them since though 🙁 but I like mixing Coco Balls with Golden Nuggets ????????

3. That’s a really tough one. If I could choose anyone from history then Dorian, Big Ron and Arnie just purely as they’re 3 of my all time favourites. Modern day, Jordan, Corinne and James are just incredible to watch. My current training partner Garret Rimmington, a former Mr Universe Warren Treasure who really got me into bodybuilding and a very good friend of mine Suki Hayer. Such a tough one.

Who would you choose as your top 3?

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[Tim Aspinall]

Which other supplements you take for digestion/ gut health? Thanks

Hi Juan,

Currently just have sauerkraut which seems to be doing the job for me. As food pushes there may be additions but no issues currently 🙂

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[Tim Aspinall]

Hi Joe,

This will be very person specific as how you respond to the foods could be very different to the next person. You may perform better off higher carbohydrates pre training or you may perform better off fats and low to no carbs as an example. The actual amount of food you will need you will be able to determine by setting your calories at a certain number e.g. 3500 and then note things such as energy, strength and how you feel in general. If strength is dropping and energy is low after a short period of time then this would indicate more calories are needed. If bodyfat starts climbing then maybe food is too high or output needs to be greater if minimal currently (increase steps). You may want to have calories higher on your training day vs rest day.

As I say this is very person specific and a VERY basic way of looking at things but hopefully gives a little idea.

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[Tim Aspinall]

Insight into diet/supplementation:

Training day diet is as follows:

meal 1 – 200g 12% salmon, 120g seafood
meal 2 – 300g 5% mince beef, 15g coconut oil, veg
meal 3 – 350g white fish, 65g basmati rice, veg
meal 4 (60 mins pre workout) – 60g protein from whey, 90g ground rice, 10g coconut oil, 65g blueberries
Intra workout – 65g pepto pro, 95g cyclic dextrin, 5g creatine, 5g beta alanine (THIS WILL BE CHANGED SLIGHTLY TO INCORPORATE THE NEW PRODUCT RANGE FROM TRAINEDBYJP NUTRITION)
meal 5 (45mins post workout) – 300g chicken breast, 65g basmati rice, 120g cereal with almond milk, 1 bagel, 50g jam, 200ml coconut water
meal 6 – 30g protein from whey, 300g zero greek yoghurt, 30g honey, 20g dark choc, 85g oats, 1 orange

Diet for rest day is as follows:

meal 1 – 200g 5% mince beef, 3 whole eggs
meal 2 – 300g chicken breast, 65g basmati rice, veg
meal 3 – 200g 12% salmon, 120g seafood, veg
meal 4 – 300g 5% mince beef, 10g coconut oil, veg
meal 5 – 350g white fish, 100g basmati rice, veg, 1 rice krispie bar
meal 6 – 60g protein from whey, 100g oats, 100g banana, 30g jam

Health supps are as follows:

– Multi vit
– tudca
– curcumin
– Vit d3 and K2
– ashwaghanda
– citrus bergamot
– cq10
– ALA
– boswellia

I also have 500ml warm water with apple cider vinegar, half a lemon and half a lime every morning.

Anything you want to ask about diet and supplementation please do so.

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[Tim Aspinall]

Evening all. So this is a very new experience for me and I feel extremely fortunate to be part of such a strong team. Really looking forward to being able to share my journey on this platform, and hopefully I can help others in the same way the website has helped me over the years.

I have come from a sporting background but my actual career is in the world of Mortgages as I am a self-employed Broker (so for those of you needing advice with that feel free to contact me directly – shameless plug there haha). My passion obviously is with bodybuilding ever since I first started training using weights back in 2012/13 following a second knee surgery which put an end to playing football (a blessing in disguise as it turned out). I got in touch with Jordan about a year or so after this and have never looked back since.

Currently I am part way through my off-season and looking to make the necessary improvements to my physique to be competitive within Class 1, main thing being adding much needed size to my frame. So this log will be covering exactly how I am going about this with Jordan’s expert eye watching over me. And we all know he is THE BEST when it comes to this!!

I recently had an operation to reposition and decompress my ulnar nurse which had got trapped by the elbow and had been affecting pressing and pulling for a few years so needed sorting and I felt now was the time as would still give me plenty of time following surgery to hit a decent offseason. I am back to see the consultant on 1st March and hopefully give me the go-ahead to get back to training upper body. I will have had a total of 6 weeks from training upper but we have been smart with the diet and condition hasn’t gone to pot and size has still been held relatively well.

Legs has been the only thing on the menu and we have worked on a rotation of 4 different sessions hit on a 1 day on, 2 days off split. I’ll be hitting legs tomorrow morning first thing so will post tomorrow what went down in that session, numbers hit.

I am here to share EVERYTHING with you all and will happily answer ALL questions so whatever you would like to know feel free to ask 🙂

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[Tim Aspinall]

Legs are a stronger area for me but I’ve suffered with a bad right knee following a couple of ops. Tried to push barbell squats but found it aggravates the knee, so switched for smith squat and noticed a big difference. If all squats cause you an issue then could be a technique issue, or even look at your footwear. If it’s still an issue then stick with pressing as depending on how well equipped your gym is there’s so many great bits of kit out there that allow you to hit legs from all angles.

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[Tim Aspinall]

Hi Billy, this is an area I really need to bring up myself and have already noticed a difference since hitting rack dead’s, tbar rows and bent over DB rows. With the addition of some chest supported rows and cable rows it’s making the needed improvements.

I must add that I’ve taken the weight down and really built it back up again to ensure I’m really targeting the right area and getting maximal contraction and fully in control.

Try spreading these across two or three different rotations and see how you go on.

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[Tim Aspinall]

Hi JM, for me it will whatever fits in with your daily schedule. If you have time to get it in fasted first thing then do that as you know it’s done and won’t make excuses or have unexpected things that crop up in the day make it a problem to then fit it in. If you can’t fit it in first thing because maybe you train weights first thing then do it in the evening. Basically whatever allows you to get it done. Whether you do LISS or HIIT is a personal preference I find. I’ve tried both types and both have been effective. As long as the work is being put in you’ll get the result. For sanity purposes go with what you ENJOY. So last year it was all done outdoors walking for me and was perfect as could head out to some really nice places and clear the mind.

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[Tim Aspinall]

Hi Louis, I actually got into bodybuilding following a couple of knee surgeries which ended my footballing days. I’ve found that as long as you don’t go piling the weight on the machines too soon and steadily build up so that ligaments and tendons have time to strengthen then you’ll be in a good position to progress. I avoid barbell squats but have found Smith squats really comfortable due to the added support so can really focus on putting everything onto the muscle being worked, and will give you that confidence when first getting back to squatting.

Remember to be stretching EVERY session and I would also advise sports massages every couple of weeks if budget allows, and at a very minimum once a month.

As Kuba says, avoid anything where you feel actual PAIN. There will always be some discomfort, especially if you have had an area operated on but this should ease over time. Just don’t rush anything 🙂

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[Tim Aspinall]

As Declan says, a lot will depend if it runs in the family. If dieting too I have found hair will thin.

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[Tim Aspinall]

Hi Samir,

I have found Strom pre-workout and Biohack both very effective, without the ‘crash’ that you get off many ‘cheap’ preworkouts.

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[Tim Aspinall]

James, great to have your knowledge and passion shared with us all. This is becoming quite some team!! Great to see and fantastic for the sport. Keep up the good work.

www.trainedbyjpclothing.com - The most anabolic clothing ever! |
www.trainedbyjp-nutrition.com - highest quality supplements on the market.