[ajmorris]

Legs done.

Mint session. Let’s go.

[ajmorris]

Hey Mate! Seeing you mention Matrix laterals, what’s your thought about Matrix equipment? Thanks man!

Pretty terrible across the board. ?

[ajmorris]

Hey John,

Echoing Meg, great physique, nice flow, balance will improve further when the legs continue to come up.

I would be inclined to agree with Meg on the posterior chain development & agree with the split suggestion too.

I would also add that the angle of the pics definitely gives off the illusion that your upper is ahead of your legs, in reality I think they are pretty balanced.

I’d shift a little more volume towards your hams, glutes & back, and take some away from your anterior muscle groups for 10-12 wks at least and see the progress you can make

[ajmorris]

Most of my friends are all chasing very similar goals luckily so all possess the same work ethic. But, make sure you put your split & setup first for the most part, this will ultimately allow for the best progression in the long run

[ajmorris]

I personally use 3 caps ( 1 serving ) max per meal – so if I’d go for 1 cap per 50g

[ajmorris]

Morning guys, 172 lbs this morning so that puts me 10 lbs up from stage weight in 6 weeks, about right for me, however I do feel pretty watery from..

1 – Increased exposure to heat / sun including laying on beach etc which is totally different to what I’d ever do at home haha
2 – More fluid
3 – More sodium (just trying to increase this steadily in off season to maintain a better electrolyte balance all of next prep)

I reckon I’ll actually drop a good 2-4 lbs when I get back to the UK as it just does not feel like body fat at all, just a blurry look, which I’m cool with for now.

Rest day today after a great Pull session yesterday, we’re off to Ferrari World, the fastest rollercoaster in the world will be ticked off! Buzzing

All work / check ins boxed off this morning from 4:30 – 7:30 am

[ajmorris]

Push today at Binous – starting to feel a little more fatigued approaching Week 5 of this Mesocycle. I usually operate with a 5-1 or 6-1 Paradigm for de-loading, so we are close, and will de-volume for the first few sessions back in the UK, as it just makes sense whilst me and Loz get back into routine, and also, I’m moving house, so external stressors will be a little higher. Push today Life fitness lateral x2 Panatta Shoulder press x2 Fit genix incline chest x2 Life fitness dip x2 Body masters Pec deck x2Matrix lateral x1 rest pause Single arm Bicep curl x2 Flex fitness overhead Tricep Extension x3 Pushdown x3

When you put x2 on each exercise is that 2 working sets?

That’s correct mate 🙂

[ajmorris]

For me, always Sustain at around 25 – 75g and MPS Max at 20-30g.

It is worth having both – creating sufficient glycogen replenishment for performance & recovery & also a MPS spike from the MPS Max to prevent muscle protein breakdown.

[ajmorris]

No reason why you couldn’t use an extension within DC mate.

If you’re heading into one set I would use the prime personally, place at the front end of a session and overload the end range.

[ajmorris]

Push today at Binous – starting to feel a little more fatigued approaching Week 5 of this Mesocycle.

I usually operate with a 5-1 or 6-1 Paradigm for de-loading, so we are close, and will de-volume for the first few sessions back in the UK, as it just makes sense whilst me and Loz get back into routine, and also, I’m moving house, so external stressors will be a little higher.

Push today

Life fitness lateral x2
Panatta Shoulder press x2
Fit genix incline chest x2
Life fitness dip x2
Body masters Pec deck x2
Matrix lateral x1 rest pause
Single arm Bicep curl x2
Flex fitness overhead Tricep Extension x3
Pushdown x3

[ajmorris]

Hi AJ!
What leads you to organize the first exercises of the leg session (leg curl / adductor / extensions) in that way? How do you decide the order?
Thank you in advance

Hey Joseca!

So generally, your ability to get these exercises performed accurately ( get them all fully short and completely challenge the muscle through the entire range ) will diminish as the session goes on… so doing them first allows for more efficient, accurate sessions, but also, injury prevention really, joints tendons ligaments all more primed for your compound work!

Hope that makes sense.

[ajmorris]

Morning guys,

Great leg session yesterday – nailed a good setup for this gym here, one more leg day and then the next will be at Ultra!!

Feeling very strong at the moment & recovering well, but a de-volume is due, so our first week back at Ultra will be at de-volume.

Hope you all have an awesome first session back if you are in today 🙂

[ajmorris]

Hi AJ. Just wanted to ask, in your prep for one of your push days you seemed to have 3 pressing machines and then dips aswell, instead of the typical 3 push compounds people usually have. Was this just as it is an weak area you Focusing on, and will you keep doing this much volume in your offseason.

Thanks

Hey David, we did run this for a little while, then we couldn’t manage to recover from it, so it got reduced down, this is something I will probably try again in off season!

[ajmorris]

Good rest day yesterday getting plenty of work done – seems to be a very busy time period for me as I am building my 2021 team for the stage & planning out everyones prep’s so I have them exactly where they need to be on time. If you are thinking of competing next year, make sure you have your strategy laid out now, it’s important to see the bigger picture, rather than just “oh I’ll start in May” you need to know where your food should be, where your body comp should be, where your cardio / NEAT should be, everything needs to be nailed!!

Excited to train legs today, pendulums & hammer strength pendulum leg presses on the cards 🙂

[ajmorris]

I used steps my whole prep as the only real expenditure tool.

Here are some reasons why –

1 – Low impact

Cardio beyond the treadmill ( even the treadmill if you walk fast enough ) will have an impact on your weights sessions. The main goal when dieting down HAS to be muscle mass retention, so minimising the negative effect on training whilst still getting the fat off is an absolute must for me.

2 – Ease / efficiency

I can still do some work whilst doing steps, or create content etc, so it kills two birds with one stone and it allows less stress in my day too.

3 – Consistency

Steps can be tracked very accurately nowadays with fitness trackers & it allows for consistent NEAT levels which can create a more predictable energy balance!