[ajmorris]

177.8 – Rest

Great leg session yesterday, was really expecting to be a little heavier today as my legs are so inflamed ?

I took out the treadmill walk yesterday prior to legs and just went for a 20 min outdoor walk (my normal step route) and also pulled steps by 5,000 to see if it had a positive effect going into legs

Felt far more stable and powerful without my legs feeling empty or tired and from that scale drop I am clearly still in a energy deficit so I will keep that same adjustment for every leg day now

Coffee going down the hatch this morning then CV, check ins, new set up, podcast, in person check ins with a few athletes and hopefully catch the England game (or an hour of it ?) before 9pm bedtime

[ajmorris]

178.4 – Legs

New low again today and I can feel areas getting tighter across the board , even a little bit less to pinch on the glutes which is exciting but they are still so fat ?

Legs today with the Atlantis Paused Hacks and will be filming this one for my next YouTube Episode ?

[ajmorris]

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

[ajmorris]

178.6 – Arms and Delts

Another new low to kick off this week & I believe the low 170s should start to bring me closer to seeing more of the improvements made as a good chunk of bodyfat comes off.

Arms and delts today and the session is the same as always

Single arm preacher x3
Pushdown prime attachment x3
Dual arm hammer curl x3
Single arm Overhead extension x3
Lying cuff lateral x3

[ajmorris]

179 – Pull

Very happy with this week overall. Quality training performance coupled with a good rate of loss again, shown in the pics ive taken post workout yesterday too.

Still plenty of work to do, and I know my stage weight this year is likely to be the same if not lighter than 2020 purely as a byproduct of getting a good chunk leaner.

It’s still early days but schedule wise things are on track.

[ajmorris]

Hi Aj, could you post any of your Arms workouts (it may be old)? Sets/reps target, you are doing it in the same way as other trainings? I mean – usually two sets one heavy 2nd more volume?

Hey Mati, of course, there is one on the site in the video section 😉 including rep ranges as I discuss them!

[ajmorris]

181.6 – Push

Very productive rest day yesterday, finding I can get so much more done now I’m a good chunk lighter and fitter. Resting heart rate consistently in the low 40s now upon wake and I love feeling like this

Second episode of upshift went live yesterday on YouTube with a full back session featured 🙂

[ajmorris]

181 – Rest

A well needed rest today as I feel pretty inflamed & beaten up from yesterday’s legs. Last weeks higher frequency & travel caught up with me a little this week I think.

Fatigue in itself is something I need to closely monitor as I get deeper to allow the weight & body fat to fall off without a huge battle

RIR BRO [/quote]
Fatigue is the enemy.

[ajmorris]

181 – Rest

A well needed rest today as I feel pretty inflamed & beaten up from yesterday’s legs. Last weeks higher frequency & travel caught up with me a little this week I think.

Fatigue in itself is something I need to closely monitor as I get deeper to allow the weight & body fat to fall off without a huge battle

[ajmorris]

Leg day today – always feels like ages since I’ve been on the Cybex hack by the time it rolls around but today is another chance to battle away at that!

[ajmorris]

180.6 – Rest

Realised I didn’t update for yesterday! But Pull was good and I hit 180.4 new low.

Re set my pulls to deadstop and they feel 10x safer for me to run the rest of this prep.

Took pics and I think if I am smart with pace over the next 10 weeks I could be very close to being ready in 10. This will give me plenty of wiggle room to do another show prior to the finals to practice peaking and get some more stage time

[ajmorris]

What is your current split setup? Also, about how many sets per muscle?

Push pull off legs off with arms and delts every 10 days between pull and legs

Typically 6-8 work sets per muscle group

[ajmorris]

180.4 – Push

New low this morning by a pound, expected as the whole weekend was super low stress and rest, exactly what I needed and I feel fresh despite getting slightly poorer sleep last night due to travelling late

All check ins boxed off this morning and ready for a push session today using the new prime pieces, I call this, the ‘the prime day’ ?

Cuffed lateral

Incline prime setting 1

Shoulder prime setting 1

Dip prime

Pec deck

Single arm lateral

Tricep pushdown

Single arm overhead extension

[ajmorris]

Really enjoyable weekend down south, been at the BTCC today at Brands Hatch & had a wicked change of environment for a few days 🙂

Feel well rested and ready for push tomorrow!

Hope everyone else had a lovely weekend

[ajmorris]

181.6 – Legs

Really happy with performance and fat loss all of this week. Everything is running pretty seamlessly.

Legs going down later today with two of my figure clients Grace & Lindsay so looking forward to that ?

Hey Aj, can you share your last leg session exercises?[/quote]

Sure

Adductor x1

Seated leg curl prime x2

Prime leg extension x2 (bottom pin)

Atlantis paused hack x1

Precor top banded leg press x1

Glute drive x1

Seated calf x2

Abs [/quote]

In this session you only do 1 Ham exercise?[/quote]
Yes – I cut out 2 sets as ham recovery is now lower