[ajmorris]

AJ Prep Start Split

Push
Pull
Arms & Delts
Legs
Off
Repeat ?

[ajmorris]

AJ Prep Start Diet – 26/04/2021

All foods weighed raw

Training Day

M1
120g COR
40g Iso
150g Raspberries
25g 90% Dark Choc
4x Omega 3
2x Krill Oil

M2
100g 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
100g Rice
150g Chicken
Veggies

M6
200g 0% Greek Yoghurt
10g Iso
150g Raspberries
25g 90% Dark Choc

Totals – 481c 41f 269p
Expenditure – 10k Steps

Rest Day

M1
100g COR
40g Iso
150g Raspberries
25g 90% Dark Choc

M2
100g Rice
150g Chicken
Veggies

M3
100g Rice
150g Chicken
Veggies

M4
100g Rice
150g Smoked Salmon
Veggies

M6
200g 0% Greek Yoghurt
20g Iso
150g Raspberries
25g 90% Dark Choc

Totals – 336c 53f 218p
Expenditure – 12.5k Steps

[ajmorris]

201 – Legs
Really good arms and delts session y’day, here it is for anyone interested
Close grip smith x2
EZ Bar curl x2
Wide attachment Pushdown x2 (2 count in
Shortened)
Single arm d handle curl x2 (2 count in short)
Ez bar overhead ext (2 count in lengthened)
Prime preacher setting 3 ( 2 count in lengthened)
Lying cuff lateral x3
Job done and took about 50mins
Legs today, although it’s the final session of this push up, it’s just another opportunity to improve, just like any other day

Awesome! I might try to run something similar. I’ve made very good progression on push, pull, legs, rest, push, pull, rest repeat but this might give me a little more time to rest between push and pull sessions. I really like what Kuba runs push, pull off, legs, off, repeat but feel like an arm day added wouldn’t really cut into recovery. [/quote]
Yes I ran that split all of off season and last prep. But my arms are still just too far behind , hence the added focus

[ajmorris]

201 – Legs

Really good arms and delts session y’day, here it is for anyone interested

Close grip smith x2
EZ Bar curl x2
Wide attachment Pushdown x2 (2 count in
Shortened)
Single arm d handle curl x2 (2 count in short)
Ez bar overhead ext (2 count in lengthened)
Prime preacher setting 3 ( 2 count in lengthened)
Lying cuff lateral x3

Job done and took about 50mins

Legs today, although it’s the final session of this push up, it’s just another opportunity to improve, just like any other day

[ajmorris]

Aj really love the set up. I would be very interested in seeing your actual sessions laid out and also rotations that you are using. I’ve been running push pull legs off push pull off repeat but think your set up might be a little more favorable for myself. Thank you for the log it’s great!

Thank you! For sure ill list some of my current sessions over the next week, stay tuned!

[ajmorris]

Sam nailed it with the progressional element, no reason to let the thought of a calorie deficit = no overload, even if it means towards the dog end youre retaining numbers but improving execution! Mindset is huge throughout the whole progress

In a shorter diet you’ll be able to retain all performance 100% but most likely continue to progress.

[ajmorris]

200.1 – Arms & Delts

Very successful Pull session yesterday taking 235×4 on RDL, the rest of the session was strong too. Feeling on a good run at the moment so have to be super meticulous with recovery to extend this

Short and sweet arms and delts session today.

6 sets biceps 6 sets triceps and 3 sets of a lateral. Will be in and out in 45 mins.

[ajmorris]

200.1 – Pull Day

Officially over 200 ?

Means nothing really but nice to get that ticked off, diet begins Monday, ready to pull off the layers. 25 weeks out.

Will do a full wrap up of the off season and my initial start diet will be listed too.

[ajmorris]

Hey AJ just a quick one,
just signed back up to the site as gyms are FINALLY opening in scotland this Monday so it’s time to knuckle down. Ballooned from 160 lean natty to 249ibs fat at like 21%bf since the shit hit the fan last March.
Practically zero training or diet the past year… A push, legs, rest, pull, push, rest, leg/pull, rest split with 10k steps a day.. do you recon that’s a good way to dip the toe back in the water.. also instead of doing singles working up to a top set then drop set (pre lockdown) should would it be an idea to go back to old school pyramid sets just to find some rhythm again? Cheers man keep up to the good work and enjoying the YouTube podcast with ol George ?

Hey Ian! Great news about getting some training momentum built again. I wouldn’t go back in with pyramids to be honest, I would simply work with one set per exercise with 10-15s being your most common rep range to pattern movements again , but do utilise plenty of warm ups too!!

[ajmorris]

199.1 – Push Day

High incline DB press on the cards today and I want to take a really good set as last session on this move I was feeling very off so it was a poorer day.

Almost ticked off a 200 morning weigh in ? not that it means much but it’s cool to get to that weight in OK condition, considering my first ever proper off season I got up to 170 (2015) and I was super soft at that weight, these things take time but there is no reason why naturals can’t add big chunks of stage weight!

[ajmorris]

Just curious, what made you move away from the Push Pull Push Legs split?

Couldn’t recover from the Push frequency David, just ended up beating me up more than it was worth!

[ajmorris]

198.4 – Rest

Legs was just immense yesterday, took PB’s on everything and felt super strong and focused throughout

Very happy with where things are at at the mo 🙂

Feel pretty smashed today a bit slower with focus this morning with check ins but that’s usual the morning post legs!

[ajmorris]

197 – Legs
Feeling 100% back to normal now after last week being a bit up and down with feeling unwell, good timing as we’re coming into the last week of the off season!
Feeling ready to prep, both physically and mentally & I am also super clear on my goals and how my actions need to match them this year.
Can’t wait to get stuck into it, but for now , legs ?

Do you typically recover from preps this quickly? You always hear about nattys needing longer offseason phases to recover from the prep and to make meaningful improvements.

What do you attribute the success of this short offseason to, with regards to prep recovery and how much stage weight do you think you’ve gained over the past 6 month offseason?

Thanks :)))

[/quote]
Hey Liam so I’ll definitely make a full post on this soon but I really put it down to a very well managed prep. The prep didn’t beat me up barely at all. So I was able to get out of it super efficiently, my food was already fairly high and cardio was zero. I think people try and use too many tools to get the job done in some circumstances

I think there is at least 5 lb of new muscle but I imagine I’ll be at the same stage weight because I’ll be aiming to get even leaner

[ajmorris]

197 – Legs

Feeling 100% back to normal now after last week being a bit up and down with feeling unwell, good timing as we’re coming into the last week of the off season!

Feeling ready to prep, both physically and mentally & I am also super clear on my goals and how my actions need to match them this year.

Can’t wait to get stuck into it, but for now , legs ?

[ajmorris]

196 – Rest

Some immense sessions in the books with Khif & I’ve definitely gained more of an insight into how he trains, I really like it.

Today I’ve finished all check ins and got a podcast at 3 🙂 then will do a short walk and get to bed early ready for legs tomorrow!