[ajmorris]

Hi AJ,

Is the WNBF pro card still the aim? Given UKDFBA have changed their alliance to PNBA/INBA and you already have a PNBA pro card, does that mean that you will be competing in another federation?

You mentioned on instagram a few weeks ago that you would be competing as an amateur so was just curious, given you have a PNBA pro card. Sorry if you already answered this somewhere!

Hey Liam!

My goal this year will just be to win the British with the UKDFBA. After my 2nd last year, I want to redeem myself there as an amateur. Since the fed change, I don’t want to chase a WNBF Card at present!

[ajmorris]

190.8 – Rest

So guys a great leg session yesterday took a few up on some bits , dropped a rep on leg pressing but tidied up execution a little bit, these small wins are what I need to focus on right now.

My rest days look like this atm

6:00-6:30 – walk & podcast
6:30 – 1:00 – check ins, on boarding
1:00 onwards trying to do some things that switch me off from BB, going for a drive, finishing steps etc

In between that eating 5 meals too at

8
11
2
5
8

[ajmorris]

Hey AJ got a question, which podcasts do you listen to? From which we can learn more about bodybuilding?

As example NoSwitchFitness Podcast, J3 University Podcast, The Muscle Mentors, Ben Pakulski.

Do you have any other?

To be honest you’ve listed the only ones I listen too. Very selective with what I consume and those are the only ones I really enjoy at the mo

[ajmorris]

191 – Legs

Very productive day yesterday, since dropping my volume a tad across sessions ive felt a lot more alive day to day, feeling beaten up sometimes is inevitable but not required

Ready to attack legs today!

Hi Aj, What do you do to train your core/abs and how often, sets/reps do you do?

[/quote]
Hey Ben, 2 sets of the ab crunch machine and 2 sets of the leg raise machine at the end of every leg day

[ajmorris]

For me Sam it’s always a full rotation of lower volume sessions, I will take only my back off set across the board alongside a few key points

– No 50/50 reps

– No excessive aggression or deployment of heavy music / external stimulus to drive a set forward, stay relatively calm compared to normal sessions

Sometimes I’ll take a few extra days compete rest too, especially if I pushed it a little too far

[ajmorris]

191 – Legs

Very productive day yesterday, since dropping my volume a tad across sessions ive felt a lot more alive day to day, feeling beaten up sometimes is inevitable but not required

Ready to attack legs today!

[ajmorris]

190.8 – Arms & Delts

Immense pull session yesterday , really in a good groove now and feel more energetic by the day as bodyweight gets into my good range. I often feel far better dieting than in off season.

Recovered enough for a touch on arms and side delts today so I’ll take it , my arm volume at the end of push and pull has been 4 sets only recently compared to 6, the quality of the work is higher, allowing for the wiggle room of the arm day too 🙂

[ajmorris]

Hey AJ,

I have a general questions to your Pull days. Wouldn’t it also make sense to cue your Hip hinges at the very end of a Pull day? On the one hand you will be less fatigued for all the back movements and then eventually getting to your Hip hinge you really get the rest out of your back while using less weight. Or what is your take on that?

Cheers mate keep up the great work, love following you!

[ajmorris]

192 – Pull

Great session yesterday & did check in shots post workout & this morning at home. I need to be looking at 2lb a week to stay on schedule, as much as I’m not guided solely by weight I know to beat my last condition I need to be on this track. Without fail I’ll make this happen.

Outside of that the process is simple, hold on or progress as many lifts as possible 🙂

[ajmorris]

192.8 – Push

Excited for a session with @jackthorburn today at the Mecca, haven’t actually got one in with Jack in a long time!

High incline dumbbell on the cards ??

[ajmorris]

193 – Rest

Solid leg session yesterday was happy with performance! I think some further adjustments may be needed this weekend as I’m just hovering on the edge of creating enough of a deficit at the mo

[ajmorris]

193 – Legs

Solid rest day yesterday and felt fresh throughout, nice to see a little drop this AM too.

Starting to up the pace a little on my morning walks now , it’s pretty hilly near me so I’m able to get HR up a fair bit too

[ajmorris]

Definitely is something you can recover from as long as you keep that arm day short and sweet with isolations only! Don’t go in trying to narrow grip bench and barbell curl!

[ajmorris]

Hey AJ,

what is the reason for the difference amount of protein in your prep 2020 and 2021. Why you choose 2021 a lower approach as 2020?

Or are you starting lower and to the end you go higher amount of protein?

Hey Timo, I think you might be getting confused as I’m having more protein now than i was in 2020. My protein intake is relative to the amount of meals I’m eating. Hence why it’s higher on the TD with 6 ( I had 5 in 2020) and 5 on a NTD. I’m getting regular feedings of +30g high quality protein which is more than enough for my bodyweight

[ajmorris]

193.2 – Rest

Great pull session yesterday , really felt back to normal strength & energy following the de volume.

My weight has stalled a bit again, I know I’m visually tighter, so I’ll most likely be patient till the end of the week, food is still v high for me so got room to pull it if needed, ultimately weight needs to drop at some point so it’s just about getting a good groove going to do so.