[ajmorris]

151.2 – Rest

Travel day today! Was a little fuller yesterday, but I’m definitely more like 149-150 on the scale this morning as I ate 1.5 hours later, and woke 2.5hrs earlier so basically had a nap after last meal ?

Off to get flight from Heathrow this morning and will then land, get settled and just chill for the evening!

[ajmorris]

How does the biceps respond muscularly when trained two days in a row in this phase?

Push, Pull, Arms/Delts, Legs, off, can it be a way to specialize the arms and would you recommend it?

If so, how do you approach the exercises, reps, and their RIR over the three days?

Minimal volume Peter so they don’t respond any different to a normal week

[ajmorris]

150.2 – Push

Great response off the extra 100c added yesterday, a better night of sleep despite being up very early!

Food volume is something to always consider when monitoring scale weight as a metric for ‘fullness’ during a peak. My food volume yesterday due to the increase in carbs and vegetable intake being kept in was probably 800-1000g higher than my baseline diet. Coupled with more water in oats etc

So when you look at a number on the scale, does that tell you how full you are muscularity wise? Not totally no

That’s why it’s always a process of taking your physique shots first, analysing the look and the ‘feel’ and then reviewing the next steps

For me it will be another 50c added today to yesterday’s diet & a push session!

[ajmorris]

149.2 – Arms / Delts

Great pull session yesterday with no hinge, improved on numbers set on the last time hitting this session!

Decided to begin a linear load as it worked so well for the U.K.Finals and fat loss is done now, I don’t need to dig any further.

115c was added yesterday and I was up 0.2, most likely all from food volume as it was added to last two meals which are usually bikini level size ?

Another 100c added today but will go by the look too post workout to see if more is needed

Today’s diet 352c 44f 207p , 7.5 litres water

[ajmorris]

149 – Pull

Very successful push yesterday, numbers all up on last rotation! Huge win at this stage

Final dig now before I load on Thursday Friday, so today, tomorrow, wed, is low, easy peasy, get those last little bits in ?

Sleep is a little poor but with 5 days left I’m just doing my best to get 6 hours a night, which is pretty much boxed off 🙂

Pull today with no hinge!

[ajmorris]

150.4 – Push

That was perfect for the 625c day, 2 lbs up and I was literally sedentary the whole day, no training and just 6k steps to keep me sane ?

That day though, is probably the ‘toughest’ for me, I absolutely knew it was essential but I wanted to train / move so badly, I hate sitting still

But anyway, got it done, back to baseline diet today and i reckon I can get down another pound off that baseline with even more detail and then peak from there, a slightly diff peak for Romania, but still tried and tested, will produce a slightly more exaggerated look, due to the super compensation from a more depleted state, comparative to the slow build which holds a good look, but not as much of a aggressive stage look is achieved from my experience of the linear load

Still very confident in my approach as water sodium etc all stays the same, only variable is food and expenditure for me

Push today, normal session 🙂

[ajmorris]

Hi AJ . At what point did you remove. Yohimbine from your setup this year ?

All the best for Romania

Hey Adam, thank you! 3 weeks out 🙂 I was only using Vasoburn, not the capsules

[ajmorris]

148.2 (new low) – Rest

So very light today and new detail cropping up everywhere but I need to have a carb tolerance baseline set for peaking next week, so 625c going in today (52f / 155p) protein at rock bottom from a digestive standpoint and fats enough to slightly stock triglycerides & hold some fullness

6 meals 100c each from my usual sources which are oats jasmine rice banana chicken whey Iso and dark choc that’s it Nothing else

Fluid 7.5 ltrs as normal

Will see how much this brings me up and then that’s my data for next weeks peak 🙂

[ajmorris]

Hey man! How are you?

How do you structure your pre stage pump?

Do you go by feel or do you have something already written down?

Great thanks bud 🙂

Just tonnes of laterals and press ups back to back and then posing, simple really, usually use a partner to do this and then bands for a bit of blood in arms and back. But I do really go for it, I don’t hold back. Takes about 10 mins to get fully pumped

[ajmorris]

On 17 October you said that your baseline diet is 425C 42G and 209P.

You have reduced 82 grams of carbs to 13 days out.

My questions are:

– Are you going to stick with this amount of carbs (with some logical variation, of course) until the end? Especially taking into account the low training volume and the decrease in steps, being more conservative in training.

– What factors cause the body to continue to mobilize fat with the baseline diet?

– What strategies and supplements are you going to use for the new level of conditioning and more separation in the glutes?

My baseline diet there was for one day, to stabilise bodyweight

I have reduced food from there to initiate more fat loss, but my macros are totally irrelevant to your goals Peter!

Strategy for more fat loss = a deficit 🙂

[ajmorris]

149.4 (new low) – Legs

Well that’s no surprise considering how I felt yesterday ? this is a new level of condition and detail now, seeing stuff I’ve not seen before

Today leg session is the last one before worlds, so it’s going to be rock bottom volume!

Calf x3
Adductor x1
Seated Leg Curl x1
Hack x1
Leg Press x1
Extension x1
Glute Drive x1
Biceps x3 / Tricep x3

[ajmorris]

151 (new low) – Rest

Felt it yesterday ? knew this drop was coming and here it is…

I will hit a sub 150 weigh in prior to worlds, this will be a very flat look for sure across some body parts but if there is anything I’m going to do in the next 9 days it’s not building muscle, it’s getting a little bit more body fat off to seal the deal on the world title

Time to dig in just a little more 🙂

[ajmorris]

152.8 – Pull

Brilliant push yesterday felt strong and powerful throughout with glycogen higher going into the session

Really good sleep last night too, so ready for pull, last hip hinge before worlds 🙂

[ajmorris]

152.8 – Push

1.4 drop as expected from just baseline diet and rest day, will see a further drop now as body is very responsive and I can feel it mobilising body fat ?

Push today so normal session, and normal sessions into next week too, all of which I will make count!

[ajmorris]

Congrats m8

Thanks!