[ajmorris]

168.8 (new low) – Push

Feel a bit weird as these last 4-5 days have felt easier than ever, almost like a surge in energy, yet I’m waking leaner everyday. I think the small adjustments in volume within sessions just brought down training fatigue enough to make me feel very good on a daily basis.

The 160s for me is a place where I am pretty lean but also very strong , I competed at 163 in Italy last year (still too soft in glutes hams) but was very strong all the way in

This year I know I’m gonna have to visit the 150s to get legit contest ready the way I want to look, but with the current pace and trajectory that’s looking like a smooth process ?

Ready to get after push today!

[ajmorris]

170 – Rest

Legs was spot on yesterday but defo smashed me up a good bit as legs feel heavy this morning! Ready for a very chilled day of rest today after work is boxed off for the morning 🙂

[ajmorris]

Hi mate,

For bi’s, tri’s and lateral raises, do you stick to a top set and then a back off or more straight sets (e.g. 3×10 with same weight) and if it’s straight sets, what rep ranges have you found most productive for each of the 3 body parts?

Also, I’ve been super lazy with micronutrients and want to get a proper grip on this. What is your daily micro recommendations? Or is there some resources you’d recommend to help me figure this out? Pretty lost here.

Thanks a lot.

Hi Oliver

Typically 3 sets 2×8-10 1×11-15 for arms etc

I would get our greens powder (JP Greens) and then also just make your veg enjoyable. Fruit should be easy as it tastes good anyway, easy to add to meals. Just don’t get lazy with it

[ajmorris]

Hi AJ, what resistance profile settings on the Prime leg extension and curl do you use? I’ve only used Prime kit a few times but will be heading to a gym this week and they have it. Any key tips in general with using the Prime leg extension, seated curl and lying curl?

Hey Grazey the prime extension is middle and top pin the lying curl is middle. I’d favour one set middle / end and one set beginning ranges for these

[ajmorris]

Today’s log book 🙂

Very good day in the office

[ajmorris]

170.2 – Legs

Lovely day yesterday with family that I haven’t seen in so long! Got back quite late finished steps and straight to bed 🙂

Legs today & ready to get after it as per !

[ajmorris]

Keep grinding mate! Love following your journey ??

Thanks mate!

[ajmorris]

169.8 (new low) – Rest

Into the 160s this morning & I knew it was coming, I think I have just made the final ‘adjustment’ that will see me through the next 10lbs of fat loss, adding a 20kgs weighted vest to 2 of my walks (20 mins each) which makes them a lot lot more challenging without creating too much fatigue on stairmaster or bike etc , actually really like the challenge

Rest today so will get all work done early & then unfortunately my Nan passed away last month so I am attending her funeral today, she was into very old age & lived an amazing life but still sad, keep your loved ones close!

[ajmorris]

Hey buddy as weight drops steadily, how have your reps been affected (loss of 1-2 reps) or have you been decreasing load, but staying in the same rep ranges as all prep?

170.4 (new low) – Pull

Push went down well yesterday, definitely starting to feel a little harder to retain some presses but mostly still able to stay with retention!

Deadlifts roll around again today ? pumped to get after it

[/quote]
On pressing a few drop offs here and there mate but nothing massive. A couple of movements I will do higher or more open rep ranges for safety purposes 🙂

[ajmorris]

170.4 (new low) – Pull

Push went down well yesterday, definitely starting to feel a little harder to retain some presses but mostly still able to stay with retention!

Deadlifts roll around again today ? pumped to get after it

[ajmorris]

170.8 – Push

Brilliant leg session yesterday, had to push through a little on some moves where I could feel the bodyweight drop but besides that it was smooth as per!

Push today & ready to get after it ??

Hey mate, have you had experiences with first time competitors struggling with disordered eating post show? How do you prepare your first timer clients for this rebound phase prior to the show?

Is it inevitable?

[/quote]
Hey mate, yes for sure, we have a plan set and we keep very regular communication but some issues in that phase is VERY normal

[ajmorris]

170.8 – Push

Brilliant leg session yesterday, had to push through a little on some moves where I could feel the bodyweight drop but besides that it was smooth as per!

Push today & ready to get after it ??

[ajmorris]

170.6 (new low) – Legs

Another drop on the scale this morning, felt good yesterday and got work done efficiently followed by a good time period switching off which always does me favours

This year stress & sleep management have been night and day compared to last year & it’s showing in performance retention & ease of fat loss.

Legs today!

[ajmorris]

Hey Aj,

Which it’s your current diet?

M1 – whey berries
M2 – chicken veg
M3 – rice chicken veg dark choc
Intra 25c 20p
Post – oats whey Berries
M5 – yoghurt berries whey dark choc

Same both days rest and training the Intra just comes out on rest , amounts don’t matter all that much as they are relevant only to me and my goals! But my carbs are all around my training window as you can see.

[ajmorris]

171 (new low) – Rest

Can see new details pretty much most days now either upon wake or post workout, glutes are making an appearance from the side but still softer from the back. It’s now a case of getting as light / flat as needed to bring detail in that area (hams glutes) which I believe can be done in 8 weeks, giving me 3 weeks to push up food and drop fatigue into show number 1 🙂