[ajmorris]

Hi AJ, I know you’ve previously mentioned that you really thought the WNBF pro card was the one you really wanted, but now UKDFBA have affiliated with INBA/PNBA how does your stance change and what does this mean for the upcoming season? Would be interested to hear your thoughts

Hey Max – I will lay out my contest plans in a video soon! Still preparing for the October show. Nothing changes there and prep starts in 2 weeks, just getting my head around the affiliation change 🙂

[ajmorris]

199 (lol) – Pull day

Surprising myself with how efficiently my bodyweight is rising and the only thing that’s come as a negative is just a bit of lethargy, digestion & appetite have stayed so solid throughout this entire 6 month push up and I’ve taken bodyweight from 159 at rock bottom prep (162 stage weight) to 199, I’ll probably knock off 200 before prep begins in 2 weeks but I’m excited based on being 4-5 lbs heavier than last off season peak and in better condition

I reckon stage weight will be around 165 this year but in better condition than last year, ready to take that step up to the next level again

Pull today, gonna get after a big set, it’s been in my head for a little while

[ajmorris]

197.8 – Rest Day

Very good push yesterday felt strong across the board at this bodyweight presses feel so smooth!

Inc DB – 54×6 / 46×14 yesterday , strongest I’ve ever been on these

Looking forward to well needed rest today & finalising programming for everyone returning to the gyms!

[ajmorris]

196 – Push Day

Quality leg sessions yesterday took a big PB on the hacks, definitely a tough battle though, felt totally smashed half way through & had to dig in to get the job done ✔️

Push today with low incline dumbbell, excited to get after it!

[ajmorris]

195 – Leg Day

Really nice rest day yesterday, spent a lot of it with Loz’s Family, always good to come completely away from the phone and relax

Today is legs and I’m ready to get after it ?

[ajmorris]

Appreciate you havent started your new split yet AJ but what format will your push and arms / delt sessions take ? I assume push session will just be chest compounds will you also include any direct delt / tri work and likewise will you include any direct chest work on arm/delt session ? kind regards

Arm and delt

6 sets tricep 6 sets bicep
One rest pause lateral

That’s it, already been running this depending on what gym I can get into during lock down

Push sessions remain unchanged

[ajmorris]

197 – Rest Day
So pull was a success yesterday, I was still a bit annoyed about my RDL set from the session on Monday so I decided to try and take 230 again…
Success, no straps broken and 6 reps in the log book, moved quicker than my 225 set too, so was very happy with that, took a back off at 180×10 paused for 2 count , feel pretty smashed today as a result but Sunday’s are super quiet for me, 6 check ins only, so plenty of time to relax around that ready for push tomorrow! I’ll be taking some days off at the end of the week to be super fresh for the gyms re opening and to re align my split which will be
Push
Pull
Arms and delts
Legs
Off
For my whole prep

Unless your going super low volume on this I give it 2 weeks until your back with 2 on 1 off 1 on 1 off ???[/quote]
Arm session will be 45 mins bro, in and out, basically a rest day , can’t be having no arms again, need to give them the extra attention / focus, which is what lacked last year!

[ajmorris]

197 – Rest Day

So pull was a success yesterday, I was still a bit annoyed about my RDL set from the session on Monday so I decided to try and take 230 again…

Success, no straps broken and 6 reps in the log book, moved quicker than my 225 set too, so was very happy with that, took a back off at 180×10 paused for 2 count , feel pretty smashed today as a result but Sunday’s are super quiet for me, 6 check ins only, so plenty of time to relax around that ready for push tomorrow! I’ll be taking some days off at the end of the week to be super fresh for the gyms re opening and to re align my split which will be

Push
Pull
Arms and delts
Legs
Off

For my whole prep

[ajmorris]

Hello mate, how do your macros vary from training days to non training days and do you increase carbs on pull and leg day?
Thanks

Hey Chris the only change on rest is I don’t have my Intra and I change my post for a slightly lower carb higher fat meal so carbs are about 50-80g lower NTD and fat 20-30g higher
Training day numbers are linear [/quote]
Thankyou mate, how does that work out total wise for protein, carbs and fats on TD and NTD[/quote]
I don’t actually know off the top of my head, I don’t get caught up in the numbers in the off season as I just continue to add food appropriately but I know it’s about
750c 60f 270p TD
675c 70f 250p NTD [/quote]
Hey mate, could you list your current diet? [/quote]
Hey Juan the only thing that has changed is I recently swapped cream of rice for oats in m1 and rice based cereal in post. The food amount and macros remained the same

[ajmorris]

196.8 – Push Day
Very solid leg day despite the heat!! Just made sure I stayed ontop of hydration as per but tapering up fluid a tad
Today is push with high incline DB , probably my fave rotation at the mo, so excited for it

Hey A.J.!

How much fluid do you try to drink each day?

[/quote]
Hey Marty – around 6 litres

[ajmorris]

196.8 – Pull Day

Very busy rest day yesterday but productive nevertheless! Two podcasts and 20 check ins later and the day was complete

Feeling ready for pull today! BOR on the cards

[ajmorris]

Hello mate, how do your macros vary from training days to non training days and do you increase carbs on pull and leg day?
Thanks

Hey Chris the only change on rest is I don’t have my Intra and I change my post for a slightly lower carb higher fat meal so carbs are about 50-80g lower NTD and fat 20-30g higher
Training day numbers are linear [/quote]
Thankyou mate, how does that work out total wise for protein, carbs and fats on TD and NTD[/quote]
I don’t actually know off the top of my head, I don’t get caught up in the numbers in the off season as I just continue to add food appropriately but I know it’s about

750c 60f 270p TD
675c 70f 250p NTD

[ajmorris]

197 – Rest Day

Very successful push day yesterday taking 50×8 and 42×15 high incline, pressing at it’s all time best right now ! Also, I’ve surpassed 2019 off season bodyweight in far better condition, so I’m excited to start stripping away at the layers in 3 weeks , will be a fun year!

Simple rest day today lots of work to do and a new vid on the site is live today from my pull session!

[ajmorris]

Hello mate, how do your macros vary from training days to non training days and do you increase carbs on pull and leg day?
Thanks

Hey Chris the only change on rest is I don’t have my Intra and I change my post for a slightly lower carb higher fat meal so carbs are about 50-80g lower NTD and fat 20-30g higher

Training day numbers are linear

[ajmorris]

196.8 – Push Day

Very solid leg day despite the heat!! Just made sure I stayed ontop of hydration as per but tapering up fluid a tad

Today is push with high incline DB , probably my fave rotation at the mo, so excited for it