ajmorris
Forum Replies Created
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152.2 – Rest
Felt much more alive yesterday during training and the whole day really, sleep took a improvement last night also, just from one day of slightly higher food, which is a win at this stage, being able to drop off fatigue nice and early.
As expected, im still in a small deficit, my body has responded very well to reverse dieting / raising food at the end of prep as I experienced in 2017 when I was able to get food close to 500c daily at a 143 lb stage weight ?
So today’s rest day will be a repeat of yesterday just with no Intra. For those interested totals at the moment will be 297c 43f 192p
A little tighter but inflamed through glutes from deadlifts yesterday, my glutes always look the hardest day after rest.
Anyway, usual rest day today, besides seeing my friend later on 🙂 he’ll have a look at me pose too
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Sup bro, I have a question about your online coach service, how do you guide your clients about warm-up / mobility before training? Is there anything ready like a list of mobility and warm-up exercises that you want them to do or leave this part to the customer?
I give pretty firm individual guidances on this 🙂
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152.4 – Pull
Very solid push session yesterday considering the bodyweight low! Dug in and got the job done 🙂
Today is pull, excited for it, with 150c added to diet today which will be the first higher day in the entire prep (still v low food for me but it’s got the job done) , I’ve not had the ability to use these as the sole goal has been to get body fat off and be in a good spot 2 weeks out… well here we are 🙂
Diet today food choices wise for anyone who likes to know (all foods I’ve used all prep, carbs distributed evenly as this works best for me)
1 – Oats whey raspberries
2 – chicken rice asparagus
3 – chicken rice asparagus
4 – intra 15c 20eaa
5 – chicken rice asparagus
6 – oats whey raspberries dark choc -
152 (new low) – Push
Knew it would be a drop this morning as despite feeling amazing during the morning period (which I always do) the afternoon was a little more ‘preppy’ ? dare I say it, yesterday. But it’s all a good sign. These last few bits are coming off well!
Push today so I will do everything in my power to hold numbers but most importantly hold accuracy as we get into these final few sessions ?
Best of luck to anyone at the Arnold’s this weekend if you’re competing! If you’re spectating, have a blast! Unfortunately I won’t be there but enjoy it ?
Hey Aj, good morning mate! For the last week, you will keep the training structure the same? Or you will add more rest days and potentially more body parts per session?
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Training structure will never change bud[/quote]
With baseline volume?
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No plans to change volume -
152 (new low) – Push
Knew it would be a drop this morning as despite feeling amazing during the morning period (which I always do) the afternoon was a little more ‘preppy’ ? dare I say it, yesterday. But it’s all a good sign. These last few bits are coming off well!
Push today so I will do everything in my power to hold numbers but most importantly hold accuracy as we get into these final few sessions ?
Best of luck to anyone at the Arnold’s this weekend if you’re competing! If you’re spectating, have a blast! Unfortunately I won’t be there but enjoy it ?
Hey Aj, good morning mate! For the last week, you will keep the training structure the same? Or you will add more rest days and potentially more body parts per session?
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Training structure will never change bud -
152 (new low) – Push
Knew it would be a drop this morning as despite feeling amazing during the morning period (which I always do) the afternoon was a little more ‘preppy’ ? dare I say it, yesterday. But it’s all a good sign. These last few bits are coming off well!
Push today so I will do everything in my power to hold numbers but most importantly hold accuracy as we get into these final few sessions 🙂
Best of luck to anyone at the Arnold’s this weekend if you’re competing! If you’re spectating, have a blast! Unfortunately I won’t be there but enjoy it 🙂
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if it allows me to take question related to rotation of exercises, i train in a 7 days split, PULL/PUSH/off/LEGS/REVERSE PULL/REVERSE PUSH/ off / repeat, the first pull has paused rdl as the first exercise, think interesting to do 1 week paused rdl and the other week conventional deadlift? doing a weekly rotation there, or would this rotation be more interesting every 4-6 weeks mesocycle?
I’m not sure what you mean by interesting? Training for elite athletes needs to be fun yes but most importantly goal relevant, if you can recover from this, yes, it’s a good set up. I like those two hinges
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Hi AJ, do you recommend a deadlift variation on a pull day or a leg day, and why?
Pull day for me! Offers me complete focus on the hinge and on leg days, complete focus on the squat pattern of choice 🙂
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153.6 – Rest
Definitely a few new little bits of detail in the stubborn sites this morning which is exciting ! Getting to the point where I do have to remain very focused on the look and take the scale weight very much as secondary data, but everything is heading in the right direction ?
Rest day today so usual schedule get everything boxed off nice and early so I can relax later on! Think Kuba is popping round too for a chill and a proper catch up ❤️
Happy to see how this prep is going for you! Do you already have the look that you want? Or you want to go a bit deeper? Thank you mate!
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Slightly deeper as I’ll be fuller 🙂 -
153.4 (new low) – Push
Really nailed the rest day routine yesterday and got plenty of relaxation done ✔️ feel much fresher today and ready for push!
Knocking on the doors of the last few bits of fat loss, aiming to be complete in 14 days max so I can have a whole week to remove fatigue and cruise into the show, nothing fancy or dramatic will be done that week, but I’ll walk you through my daily diet steps and training for that entire week to give you clarity on how I run shop ?
Hey Aj! How is going to look that week of removing fatigue? Is it going to come from just training or both nutrition and training?
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It’s already happening, steps coming down, next food will be going up slightly, then final week training volume down slightly, simples 🙂 -
153.6 – Rest
Understandable small jump in bodyweight from legs but also later meals on training day / slightly higher fluid, these variables just remind you that scale weight is such a small minute measure of true progress
Really happy with yesterday’s shots since dropping steps a little and will aim for the same total I did on Tuesday today with the same food, no dietary changes as of yet 🙂
Outside of that a normal rest day ahead!
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Hey Aj, hope you’re having a good afternoon mate!
At this point in prep; do you go to the sessions with the numbers you want to hit already written down? Or you just look at what you did previous session and based on how everything feels in the session itself decide whether or not you’ll go for some numbers or others?
Hope it makes sense.
Thank you so much.
Hey Gonzalo, pretty much yes, a lot of predictable numbers based on how I know I can perform on the day but ultimately I am still pushing as hard as possible at this stage
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We’ll take that 10/10 session! 2 more hard leg days left ! 🙂
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152.4 (new low) – Legs
Lovely rest day yesterday, all work done by 11am then Kuba popped round for a good few hours which is probably the longest we’ve spent together in a long time! Defo need to do it more often 🙂
Yesterday also saw me take my first fatigue removal step.
(- 4,000 steps) so yesterday’s total was 12,500, comparative to my normal 16,500 target.
Today will be the same, as it’s already pulled my weight down to a new low, legs feel fresher, so win win 🙂
Simple adjustments now all the way into the show.
I may pull the hamstring work out of today’s leg session simply due to my hamstrings being a little sore but I will see as the day goes on / warm ups whether I can get the 2 work sets done today 🙂 besides that, all systems go
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Glad you’re feeling better Rhea! Hope the trip to Miami runs well 🙂
