[ajmorris]

Will we see you barbell squatting this bulk? You hit some huge numbers on your last

Great question, I won’t be, but I will be Safety Bar Squatting. Safer & an exercise I really get on well with.
Is this decision purely connection/safety based as you mentioned? Or are there other elements like Stimlus:Fatigue ratio & more quad dominant etc? Thanks!

It is preference for the most part, but safety too, I think the back squat comes at a very very high fatigue cost when you are strong and most aren’t able to stay super accurate on it either.

[ajmorris]

hi Aj i want to ask you , is there any reason that in prime lateral you start with the high rep range in the top set while in the cuffed with a lower rep range?

Great question – I find usually the higher rep set creates a better mind muscle connection prior to a lower rep set

[ajmorris]

Interested to see how you get on with the more common 3 sets 8-12 rep styled programming.

To be honest Alex this is typical for my arm training!

[ajmorris]

Here we go then first morning of the new set up for training – I was 170.6 lbs today, actually dropped 2.5 lbs over the flight and getting away from the heat, body feels a lot less inflamed and watery, it’s a better look. I will be checking in every Sunday from now on with my pics & a wrap up of my decision making processes.

On todays agenda for training…

Note – this is my usual volume – today, I will be hitting top sets only on compounds & normal volume on my isolations for Push.

Push + Arms 1 – Tricep Focus

Cuffed Incline Flye 1x 12-15 1x 8-10
Low Incline DB Press 1x 6-9 1x 10-12
Prime Seated Lateral 1x 12-15 1x 8-10
Nautilus Shoulder Press 1x 6-9 1x 10-12
Norrow Grip Smith – 1x 8-10 1x 11-15
Cuffed Lateral Raise – 1x 8-10 1x 11-15
Preacher Curl – 3x 8-10 + Drop
Cross Body Extension 3x 8-10 + Drop
EZ Bar Cable Overhead Tricep Ext – 3x 8-12

[ajmorris]

Will we see you barbell squatting this bulk? You hit some huge numbers on your last

Great question, I won’t be, but I will be Safety Bar Squatting. Safer & an exercise I really get on well with.

[ajmorris]

Got back yesterday, back into routine straight away and ready for first session back tomorrow. Push & Arms.

Will take you through every session of this new set up

[ajmorris]

You train biceps after legs?

I do indeed

[ajmorris]

Why are you eating your M6 40 minutes after your postwo meal? It’s not too little time before feedings?

Nope, digests perfectly fine for me and allows for two bigger meals around the workout window

[ajmorris]

are you eat postworkout meal right after workout?

Correct 🙂

[ajmorris]

On a similar amount of carbs as you! Any reason why you chose to distribute them the way you did throughout the day, and do you think a larger intra would be more beneficial or ~25~ g of carbs seem to be a good spot? Any other reasoning or insight for you diet choices would neat! Thanks mate

Awesome dude.

Distribution

– I have never got along well with HUGE Post workout meals or large intra’s , I get home, can’t focus on work at all and completely crash. I can’t afford for that with my workload and I don’t digest it well either so it’s a loss / loss.
– I love spreading my meals fairly evenly as my digestion keeps up super well and my overall energy day to day is very efficient. No peaks or troughs.

Intra

– This may rise to 50g, but I don’t see much benefit in going over 50gs really as you won’t be ‘using’ that much carbohydrate in a session. We aren’t endurance athletes

Hope that helps!

[ajmorris]

Hey AJ, why now you opt for having 7 meals compared to your normal 4-5 meals like your previous off season?

More MPS Spikes throughout the day and higher calories than I was on at this stage. My 4 meals last off season was a really lazy attempt at being a bodybuilder.

If I want to be a pro, I have to do everything a pro does.

[ajmorris]

Totally agree with Clare and Louis

In terms of exercise sequence I like to see a Lateral come prior to a press usually, just so we can get some blood & lubrication around the shoulder joint before going into a big compound, but also so we can connect well at the beginning of a session. Laterals are very non fatiguing, so you can get away with adding them on-top of your current workload rather than having to replace an exercise for them most likely!

[ajmorris]

For me I’ve always been a big fruit fan, even in the depths of off season. Every type of berry is a quality source of antioxidants, phytonutrients, fibre and satiety during a diet too. Ticks a lot of your micronutrient boxes. I like to have at bare minimum 200g fruit daily.

Then your dark leafy vegetables will do the same too, a variety here is key, don’t just slam broccoli, eat varied. These will box off more phytonutrients, fibre and help create consistent bowel movements & increase overall wellbeing so nail in a good 200-400g daily.

[ajmorris]

Diet Update – 09/12/2020 Onwards

Diet update attached below, for when I am back to the UK & using the NutriFast meals, will adjust from this baseline depending on how bodyweight responds.

Training Day

497c 52f 275p – 3556 Kcals
Not inclusive of veggies

M1

100g JP COR
250g Egg Whites
150g Raspberries

M2

300g Potatoes
120g Sirloin Steak
Veggies

M3

100g Rice
150g Chicken
Veggies

M4 – Pre

100g Rice
150g Chicken
20g 90% Dark Choc

INTRA

25g Sustain
25g MPS Max

M5 – Post

120g JP COR
100g Banana
40g Whey Iso

M6 – 40 Mins After

100g Rice
150g Chicken
Veggies

M7

120g Sirloin
Veggies
20g 90% Dark Choc

Non Training Day

304c 78f 248p – 2910 kcals
Not Inclusive of Veggies

M1

100g JP COR
250g Egg Whites
150g Raspberries

M2

300g Potatoes
120g Sirloin Steak
Veggies

M3

300g Potatoes
120g Lean Beef Brisket
Veggies

M4

150g Salmon
2 Bagels

M5

120g Sirloin Steak
Veggies

M6

250g Greek Yoghurt
30g Vegan Whey
150g Blueberries
40g Almond Butter

[ajmorris]

Morning guys,

Last couple of days here in Dubai, we’ve loved it, but very ready to get back into Ultra and get progressing.

Week 7 of the off season now and gaining a good amount of momentum, I feel strong, energised & ready to attack every day.

With 6 weeks since our last rest / de-volume both myself and Loz are running 1 working set per exercise this week, and two extra days off, worked around the travel days coming back into the UK, to get fresh for the return to normal routine.

I have also got my diet fully set up with the Nutri-Fast meals, so I’ll run through that and my new split in the next post.

Buzzing!