[ajmorris]

193.2 – Pull

Deadlift day today! I’ve shifted around this session a bit now as my adductors and hams were not recovering at all for the additional work i have on this day, it’s fine when I’m off season and eating in a surplus but it’s a no go in a deficit

New session all x2 sets besides deadlift which is currently x1

Deadlift

Prime handle pulldown

Prime seated row – upper back

Single arm Atlantis cable row

Shrug

Rear delt row

Seated DB bicep curl

Prime preacher

Hi AJ,

How is the new split going, 4 on 1 off is it? Do you feel beat up by the time you get to legs?

Thinking of adding in an arm day between Pull and Legs myself. With no big compounds for triceps though, just isos. More of an active recovery day. Is this similar to yours?

Thanks bud

[/quote]
Hey mate,

Recovery is a bit hit and miss with the arms and delts to be honest mate. It’s not likely I’ll keep it in. I need the rest either side of legs and following pull, it also keeps my stress levels a lot lot lower. In the off season, no issues, pre contest, not so much

[ajmorris]

193.2 – Pull

Deadlift day today! I’ve shifted around this session a bit now as my adductors and hams were not recovering at all for the additional work i have on this day, it’s fine when I’m off season and eating in a surplus but it’s a no go in a deficit

New session all x2 sets besides deadlift which is currently x1

Deadlift

Prime handle pulldown

Prime seated row – upper back

Single arm Atlantis cable row

Shrug

Rear delt row

Seated DB bicep curl

Prime preacher

[ajmorris]

Do yiu still eat all your meals. If your not hungry.

Correct

[ajmorris]

Hey AJ, hope you’re good. Enjoying the updates of your prep so far ?

I know you’re pretty meticulous with your meal timings so was wondering whether you could give us an insight into that? How is a typical day structured? Think it’ll be insightful

Sure mate

8:00

10:30

1:00

Intra

5:00

6:30

8:00

Non training is same just without one meal and Intra [/quote]

Thanks AJ, what’s the rationale between only 1.5hrs between meal 4, 5 and 6? Guessing digestion is okay with it? Was it structured like this in off season too? [/quote]
Appetite is the most elevated in this window post training, digestion is immaculate at this stage off season that timing worked ok but last meal ended up a little later than current schedule. Right now it works perfect and fits a large bolus of food in the window i need it

[ajmorris]

193.4 – Push

Lovely rest day yesterday, decent time switching off in the afternoon after getting all work done ✔️

Push today so we battle the dumbbells again!

[ajmorris]

Week 1 Prep

What is the name of the app[/quote]
Feel fit. Bluetooth scale

[ajmorris]

Hey AJ, hope you’re good. Enjoying the updates of your prep so far ?

I know you’re pretty meticulous with your meal timings so was wondering whether you could give us an insight into that? How is a typical day structured? Think it’ll be insightful

Sure mate

8:00
10:30
1:00
Intra
5:00
6:30
8:00

Non training is same just without one meal and Intra

[ajmorris]

<font face=”inherit”>Rationale for changes – Some more tweaks this week just to keep ROL moving in the right direction, down over a pound on average again with more visual changes this week, I would of definitely dropped more had it not been for being so inflamed from the return to normal volume, I really think this week I’ll see 2-3 lbs shift, but I really need to be around 190 </font>ish by the end of this week to be on schedule, I’m not going to be truck tonnes heavier on stage this year, I know I will have more muscle, but I need to hit another level of condition, so keeping myself to this stricter schedule of ROL is needed. Performance was good overall this week & I know it will be even better when I’m fully adapted to normal volume

AJ Diet Update – 16/05/21

22 / 25 Weeks Out

Training Day

168 kcal drop

M1

100g COR

40g Iso

150g Raspberries

25g 90% Dark Choc

M2

50g Rice

150g Chicken

Veggies

M3

100g Rice

150g Chicken

25g 90% Dark Choc

Veggies

Intra

25g Sustain

25g EAA

Post

120g Rice Based Cereal

40g Iso

M5

50g Rice

150g Chicken

Veggies

M6

200g 0% Greek Yoghurt

10g Iso

150g Raspberries

25g 90% Dark Choc

Totals – 389c 40f 259p (+4 Omega)

Expenditure – 10k Steps

Rest Day

204 Kcal Drop

M1

100g COR

40g Iso

150g Raspberries

25g 90% Dark Choc

M2

50g Rice (-50g here)

150g Chicken

Veggies

M3

90g Rice (-10g here)

150g Chicken

Veggies

M4

100g Rice

150g Smoked Salmon

Veggies

M6

200g 0% Greek Yoghurt

20g Iso

150g Raspberries

25g 90% Dark Choc

Totals – 290c 53f 213p (+4 Omega)

Expenditure – 12.5k Steps

<google-sheets-html-origin></google-sheets-html-origin>

[ajmorris]

193.4 – Rest

Very productive leg session yesterday, taking improved execution with some little PB’s too 🙂

Proper rest day today, less work, less happening, just chill and go for a drive later, that’s the plan ?

[ajmorris]

Hey Ian, not a lot at all. These numbers are very much estimates & as much as they can be a little motivating to track, the whole you’ll really be using the scale for is just bodyweight 🙂

There are only a few accurate ways to measure overall Body composition.

[ajmorris]

193.8 – Legs

Ended up resting yesterday as the arm delt session just wasn’t going to be productive, since going back to full volume my soreness has been much higher than usual so I’d just be driving blood with no real effectiveness.

Felt good for the extra rest though & fully ready for legs today!

Will see where weight is at tomorrow but it seems to be stalling out a bit, so may have to make some further changes tomorrow, which is fine as I am not hungry in the slightest and got plenty of food to play with

[ajmorris]

193.8 – Rest

Brilliant leg session yesterday, got a bit greedy on the Cybex but managed to get an ok set of 4 on 6 plates, which I thought was out of my reach for even a single

Don’t feel too beaten up today which is spot on. Don’t want to bury myself into a hole every session at this stage, protecting muscle is the goal

Do you eat before a good leg session ?[/quote]
Yes 3 meals mate

[ajmorris]

193.6 – Arms & Delts

Tough one yesterday had to really fight with my RDL. Managed to still hit 230×5 but it felt a lot harder than it should of been. I’m going to take out the ham curl and adductor on this pull day as I’m simply not recovering enough for either and it’s a case of holding muscle now, so volume can come down where appropriate to create only true work sets which I am totally ready for.

Slept well and will get my arm/delt session boxed off later this afternoon after work is completed 🙂

[ajmorris]

193.6 – Pull

Good session yesterday & fairly happy with how things are changing visually in the pics, little tighter in the back and legs this week. Shouldn’t need to shift anything for the week ahead as scale weight is pulling down nicely.

At this stage I need to be pulling 2 lb a week or noticing comparable visual changes, of which I’ve nailed so far.

RDLs today 🙂

[ajmorris]

193.6 – Push

Body in a nice routine of dropping now and starting to notice more visual changes rather than just flattening off from the off season food, if this is the case at 8 lbs down then you could argue I got a little too soft in the push up! But lessons learnt as always and I only had a short phase of slamming on the gas pedal, so I’m glad I did it.

Will take pics after push today