[ajmorris]

181.4 – Rest

Finally a rest day ? (Cam & Hannah will be relieved to see this featured in the log..)

Had to push that run of sessions together which was insightful as it made me realise that I can, in short stints, recover from higher frequency, but over the long run this would simply not work, not surprising really.

Upshift 2.0 has started on YouTube, thank you to anyone who checked it out 🙂

Down to Brighton this weekend, really excited to see my old man 🙂

[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

[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 ?

[ajmorris]

182.2 – Pull

Starting to feel a bit of the fatigue creeping up now and a bit inflamed from quite a few days straight without rest, which reminds me how much it’s needed.

I’ll adjust the volume in tomorrow’s legs to make sure I don’t bury myself and then follow up with double rest over the weekend to spend time with my old man, this will be the last time I go down south until after the show so want to spend some good time with him

Work boxed off for today, ready for a good paused RDL pull session, will take 187.5 on it today and match last weeks 9 rep set with 185 ?

[ajmorris]

181.6 – Push

Legs went down very well yesterday, having to dig in a little more to progress, but it’s still coming.

This week I’m seeing my dad for the first time in properly over a year (lives 4 hours away in Brighton) & we’re watching the touring cars all day Sunday & I’m travelling all day Sat, so I’ve just shifted my sessions forwards to get them all boxed off before I go down, then I’ll do 3 days off in a row and straight back into schedule

You might look at that and think it’s not ideal, it isn’t, but I’d rather have all sessions done in my normal gym than be training out of different ones with poorer kit and travel creating more fatigue. Plus spend time with my old man with zero stress about sessions

Feel recovered enough to get these next 3 days smashed so looking forward to it

[ajmorris]

182.2 – Legs

Arms and delts was good yesterday actually got a very good pump throughout, I run my training day food on this day now as the rest day just isn’t enough to fuel the session and it does impact the leg day as I go into that pretty low

30′ CV done this morning, onto check ins and then legs ?

[ajmorris]

181.4 – Arms & Delts

Current diet above 🙂 everything rolling very well so far. Hunger is there a little in the evening but barely noticeable and energy levels are higher than off season due to being so much fitter and lighter.

Pull was good yesterday pulled 225×6 first time hitting anything above 220 in a while, but will probably stick around 220 for sets now to keep the reps a little higher.

Feeling ‘flat’ on the daily at the moment but at this stage it really doesn’t matter especially as performance is holding so well. Flat is inevitable if you want to get truly in condition

[ajmorris]

AJ Diet Update

17 / 21 Weeks Out

Training Day

M1
40g Iso
250g Raspberries

M2
50g Rice
150g Chicken
Veggies

M3
100g Rice
150g Chicken
25g 90% Dark Choc
Veggies

Intra
25g Sustain
25g EAA

Post
100g Cream Of Rice
40g Iso
200g Raspberries

M5
200g 0% Greek Yoghurt
10g Iso
150g Raspberries
35g 90% Dark Choc

Expenditure – 10k Steps / 30’ Cardio Incline 3 Speed 3.5

Rest Day

M1
40g Iso
250g Raspberries

M2
50g Rice
150g Chicken
Veggies

M3
50g Rice
150g Chicken
Veggies

M4
50g Rice
150g Smoked Salmon
Veggies

M5
100g Oats
150g Raspberries
25g Dark Chocolate

Expenditure – 12.5k Steps & 30’ Treadmill Incline 3 speed 3.5

[ajmorris]

182 – Pull

Great push session yesterday and can start to see new lines and detail coming through, yesterday was my first session where the pump dropped off slightly , didn’t feel much, but it was v cold and ate pre slightly further away from session so there’s rationale.

I really won’t be needing and high days or refeeds for a long time in all honesty unless the rate of loss gets above 3 lb a week which will start to risk performance loss

To be on schedule, the pace ive got at the moment I’ll only need to keep up for another 10 weeks absolute max. Then I’ll have 7 and 11 weeks to just glide in.

[ajmorris]

Nice rest day yesterday watched the hitmans bodyguard at cinema in the evening was v good worth the watch!

Today is push with high incline smith and strive incline, pretty much got all my check ins and two consults boxed off this morning and cardio done too ✅

[ajmorris]

AJ what’s the average rate of loss been this prep? I saw on IG that you said last season you think you held back a little and tried to slow rate of lose too much. Just curious at what you believe is a solid rate to get it all off but maintain maximum lean tissue mass.

I’m losing at just over 1% of bodyweight right now. I’ll split my prep into phases. First 50% will be 1-1.5% second 50% at 0.5-1%. Relative to the risk of losing muscle tissue [/quote]

Awesome! Thank you Aj. I’m currently leaning out so I push up again goal is to put on maximum muscle not contest prep. I ran a mini cut but still want to get in a little better position before pushing on. Deloaded this week but I’ll resume at 1-1.5% as I have enough fat to not risk muscle loss. Really like your idea of changing rate of loss as you get leaner make perfect sense.[/quote]
????

[ajmorris]

183.8 – Rest

Unreal leg session yesterday took the Atlantis hack for a good paused set. Did a back off too as I feel I can definitely recover from it at this stage.

Always a little heavier after legs from inflammation but a solid relaxing rest day today should do the trick! Lots of check ins done already and 30 mins CV boxed off 🙂

Gonna go to the cinema with Loz tonight too helps switch off totally!

[ajmorris]

AJ what’s the average rate of loss been this prep? I saw on IG that you said last season you think you held back a little and tried to slow rate of lose too much. Just curious at what you believe is a solid rate to get it all off but maintain maximum lean tissue mass.

I’m losing at just over 1% of bodyweight right now. I’ll split my prep into phases. First 50% will be 1-1.5% second 50% at 0.5-1%. Relative to the risk of losing muscle tissue

[ajmorris]

Incredible shots Jamie

[ajmorris]

Hey man, which is the yohimbine are you getting from Iherb if isn’t much to ask? Thanks!

The prima force one [/quote]

What dose do you use bud?[/quote]
10mg