[ajmorris]

A great leg session in the books today at Train Beach

Adductor x1
Leg Extension x2
Seated Leg Curl x2
Atlantis Hack 7pps x 10 continuous
Atlantis 45 degree leg press 11 pps x 14 continuous
Lying Leg Curl x1 RP set ( 2 fail points )
Nautilus Glute Drive x1
Seated Toe Press x2
Bicep / Tricep super set x2 sets
Abs x2

[ajmorris]

Hi AJ, bit off topic but since anything goes I’ll ask.

When prepping clients how do you know if he/she can go zero cardio while keeping food high ish? It’s an approach I’m trying to learn about

Hey Andrei!

It is definitely individual this – however ‘finding out’ this is very simple… if they continue to lose at the correct rate of loss without adding cardio, there is no need for it!

[ajmorris]

Hey AJ, What are your end of prep macros compare Just after show ? I end my prep in 10 days et don’t. Know much calories need to up on training/Rest day…
Thanks for your expérience !!

Hey Vincent

End of prep – td – 300c 40f 220p – ntd – 225c 45f 200p
Off season start – td – 500c 55f 240p – ntd – 325c 60f 220p

[ajmorris]

Rest day today – simple as always, but very relaxed, ready for legs tomorrow.

7-8 hours sleep
3 hours work from 5am -8am
Beach from 9am-just after midday
Working from midday until 7pm, then last meal and bed by 9pm!

Any questions about my current training or diet please ask away guys, open floor as always 🙂

[ajmorris]

A 4-6 week tidy up is definitely a good move looking at current body composition.

If 5000 was a surplus for you, I’d arguably go a little more aggressive, get yourself into a 1000 calorie deficit ( which may be around 3500 ) this will elicit a very good rate of loss for a short aggressive fat loss phase, provided you can adhere to it.

Also I really wouldn’t worry about muscle loss provided you are accurate / intense with your sessions , hold performance, and continue with your current nutrient timing setup.

[ajmorris]

Normally anything Nike for me is good for walking – the vivo barefoot range is something to look into also if it suits you and is comfortable with shin splints

[ajmorris]

Totally agreed with Michael.

You can always trial higher volumes & see how you respond, if you find you can still recover, keep volume there, if not, drop it back down. Just make sure all your sets are accurate and intense!!

[ajmorris]

I have trained at 3pm consistently for well over a year, both myself & Kuba started pulling this back as we’d ended up starting a little too late around this time last year, this resulted in better sleep, quality performance.

However, since being in Dubai, I’ve been training at 9:30 am, after one meal, but 3 litres of fluid (I wake at 5am), actually finding this very enjoyable, my focus is high and performance has been very good too, so it’s something I may trial when I’m back home, we’ll see.

[ajmorris]

How come the fast digesting COR meal as meal 4 on a rest day?

Just digests well with me Andrew – you don’t need COR as a meal that only surrounds the workout. Faster digesting carbs, that sit well, serve great purpose on a rest day too.

[ajmorris]

Afternoon guys, so today I filmed for the site, giving you all an update on where I am at post show, but also my off season goals annnd a push session at Binous.

Very happy with how things are going out here and grateful to have found such a good routine straight away.

Food is decently high now 3500 TD, 3000 NTD, the training day will now be the one rising, while rest will stay static to match energy demands

[ajmorris]

Hey AJ! How did you personally handle a session in prep where you just were reps off on the first two exercises for the day, reps just get stuck quick, call it an off day. If every other day is fine and overall recovery is okay how would you approach the rest of that session, transition over to trying to hit higher rep numbers?

Hi Robert,

Usually I will reverse engineer everything about this day, try and figure out whether there was any variable that was ‘off’ – food, hydration, sleep, stress, everything.. If I can figure out what went wrong, I can fix it for next time, if not, I just accept it and move on. I don’t ever really change a session structure, I’ll always stick to my guns and get it done.

[ajmorris]

So today I hit Pull with Joe Brightman, IFBB Pro in Mens Physique. Huge dude, coached by Cal Raistrick, very clued up & a pleasure to train with 🙂

Here was the session

Adductor x1
Chest supported t bar x2
Chest supported Nautilus Nitro Seated Row x2
D Handle Prone Lat Pulldown x2
Fitgenix Single Arm Machine Row x1
Neutral Grip Assisted Pull Up x1
Machine Shrug x2
Reverse Pec Deck x2
Panatta preacher curl x3 + drop
Hammer curl x3 + drop

Posing

[ajmorris]

So today I hit Pull with Joe Brightman, IFBB Pro in Mens Physique. Huge dude, coached by Cal Raistrick, very clued up & a pleasure to train with 🙂

Here was the session

Adductor x1
Chest supported t bar x2
Chest supported Nautilus Nitro Seated Row x2
D Handle Prone Lat Pulldown x2
Fitgenix Single Arm Machine Row x1
Neutral Grip Assisted Pull Up x1
Machine Shrug x2
Reverse Pec Deck x2
Panatta preacher curl x3 + drop
Hammer curl x3 + drop

Posing

[ajmorris]

Absolutely fantastic leg session at Train Beach Gym, highly recommended if you come to Dubai.
Loaded with Atlantis kit, you pay about 40 quid to get in… but you also get access to a very nice pool/ private beach / deck to use after you train, which is awesome
Session was as follows
Adductor x2
Atlantis leg extension (not a fan) x2
Atlantis seated leg curl (v good) x2
Atlantis pivot leg press (unreal) x1
Atlantis pendulum (v good) x1
Atlantis standing leg curl (good) x1 RP
Nautilus Glute drive (epic) x1
Atlantis standing calf raise x2
Atlantis preacher curl x2 + drop
Abs x3

I actually saw your stories and that gym looked VERY solid, felt like I could progress the hell out of my lifts in there lol.
Speaking of training, I had heard about you AJ a long time ago thru Kuba and in here of course but until today I snooped around your profile and man was I impressed, knowledgeable guy indeed!
So I’ve been trying to get someone with a critical eye and superb ex selection for training for my upcoming off season to make it the best one yet. As right now I’m heading towards my first show in 2 weeks. I tried with Kuba for the training part and no luck lol. Nutrition is already managed.
Perhaps you could help out or at least any pointers of who could? 2 year dc trainee and P/P/L before that, so no issues there.
Keep up the solid work, I’ll be following for the long term.

_________________________________________

28 yrs old // 5´10 // 2yr DC trainee // Costa Rica – Moving to Colombia next year! // Coached by Justin Jacoby – 2 weeks out from my first show

[/quote]
It was mint!!

Sorry I don’t just do training programming alone at the moment Andrei!

[ajmorris]

Woah that gym sounds amazing!
Quick question after all, how long from last meal until m1 for you then mate?

Unreal!!

Usually about 1 hour at the moment mate. Digestion is very quick and efficient