ajmorris
Forum Replies Created
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175.8 – Push
Another big drop this morning & I knew it was coming as I could see new details yesterday when posing
Usually for me I can feel & spot exactly what my weight will do, I know my body pretty well at this stage going into my 5th competition season!
Push today so will write up the session for you guys later as always
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Hi AJ, enjoyed the layout of your new IG post! Can you go into more detail in regards to the mobility & activation pre session that you mentioned (with your depth on the LP). Thanks ??
For sure Harvey, if you go onto my YouTube I have my current routine all in video format!
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Legs – quality session
Adductor x1
Prime seated ham curl x1
Leg extension x2 (end range)
Atlantis paused hack – 7×8 6×11
Hammer leg press – 5×11 top banded
Lying prime ham curl – x1
Glute drive x2
Seated calf x3
Abs x4
Bicep x2
Job done ✔️
Hey Aj around how long do your leg sessions usually endure ? [/quote]
Hi Brandon – 3 hours usually -
Legs – quality session
Adductor x1
Prime seated ham curl x1
Leg extension x2 (end range)
Atlantis paused hack – 7×8 6×11
Hammer leg press – 5×11 top banded
Lying prime ham curl – x1
Glute drive x2
Seated calf x3
Abs x4
Bicep x2Job done ✔️
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Just like Jimmy said above Hari carb cycling is not a required variable, an energy deficit is.
I typically lower carbs on a rest day just due to being less active, it makes sense from an energy balance perspective.
High and low days can also be used to manage diet fatigue at point where you have been pushing for a long time & the body starts to become slightly less responsive. For the most part, dieting in itself doesn’t need to be overcomplicated
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177 – Legs
Watched Black widow last night at Cinema was defo worth the watch… 7.5/10
Legs with Atlantis Hack on the cards today and back up to normal volume from 3 lower volume sessions , will list session for you guys later
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177.2 – Rest
30 mins CV boxed off this morning. Just featured on rest days now. Steps all other days are yielding loss at the rate I want, which is ideal as it just means I can prioritise training.
Opting for the bike at the moment as the treadmill seems to really hurt leg fullness at an incline, plus I can work harder on the bike too.
Productive work day ahead with check ins and a couple of podcasts then totally switch off for the evening!
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176.4 – Pull
My log said rest but it was push yesterday ? apologies
Was a great session took volume down a touch this week and feeling a lot fresher for it already!
Took shots post workout yesterday and starting to become a little happier with the look, still plenty of work to be done to achieve the condition I want this year!
Pull with paused RDL today – looking forward to getting after it!
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176.4 – Rest
Big new low & was expecting that as started to feel the diet a bit yesterday ?
Rest day today with a nice amount of work to keep me busy followed up by the cinema to watch Black Widow 🙂
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Can you share you push and pull session?
Scroll back a little buddy, they haven’t changed at all!
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178 – Legs
Rest day was good yesterday – got all work done and went to Loz’s mums for a BBQ, obviously just had my normal meal but put some veg & my chicken on the BBQ, so from their perspective it looks like I’m joining in which is something I always try to do rather than sitting there with a Tupperware for the sake of nothing ?
Legs today and De-volume is in for at least 3 sessions, will see how we feel after 3 and take it from there
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178.2 – Rest
Productive couple of days on the bounce, full rest day today but a busy day with work, I have closed my doors client wise for the rest of prep now as my numbers are at a level I don’t want to exceed without taking away from the quality of coaching but also my own ability to actually have time to switch off!
No CV again today as I’ve talked about already in the log 🙂
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Hi Aj,
I have a couple questions:
1. When you were focussing on arms and chest as lagging muscle groups, in the past you used a few different splits (push +arms, back and hams, rest, push and arms, legs & then pushpull rest legs rest – with the first rest sometime being an arms day) which did you find to be the most successful for bringing up those lagging parts? Or is there another split you’d now recommend.
2. When figuring out MRV are we just judging this of ability to progress and muscle soreness? Is there other factors I should consider
3. What would you recommend an optimal rate of weight gain on a bulk is?
4. You mentioned in the past that at a certain point fats are pointless even when bulking, what point is this? I’ve been sticking to 20-30% of my diet in fats but this seems too high in relation to the above point? I’m 215 pounds and bulking btw
Thanks for your time!
Hey Oliver,
No issues
1 – Definitely push pull arms delts legs off
2 – Mostly muscle soreness & readiness to train the next session. Progression can be influenced by too many factors to go off that
3 – No optimal rate of gain. As fast as possible without getting too soft. This is not a diagnosable number… but for most, maximum of 0.7% of bodyweight per week once you’re into the thick of a gaining phase
4 – 20-30% fats is not an issue as long as they sit well with you and do not cause digestive issues[/quote]
number 1 means
push, pull, arms/delt, legs off ?
[/quote]
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178.6 – Pull
Great push session yesterday still matching or improving on previous performance at much higher bodyweight but most importantly keeping execution in tact.
Today I’m outdoor walking instead of treadmill as my legs as absolutely battered & inflamed
This will be final full vol session and from legs we will run a week of de volume, pull off some fatigue and get after it again. Been 7 weeks since the last one so it always comes needed around now!
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178.8 – Push
Productive rest day yesterday, great podcast with Josh Bridgman too discussing his recent IFBB Pro Card achievement , will be out on Sunday 🙂
Today is the high incline Smith and prime chest press rotation of Push, one of my favourite sessions and one that is still progressing well.