[ajmorris]

Immense sleep (for me) last night & weight back up just over a pound from the extra food and low steps yesterday.

Will take shots this morn but back to the diet break macros (as I was dropping on them) for this week.

425c push pull 475c leg 55f 230p
375c rest 55f 210p

[ajmorris]

Hey AJ just curious but is this the same competition that Chris McCreadie is doing?? Will you guys be going head to head?

Hey Brandon,

Nope he’s a Junior & competes with the BNBF 🙂 I’ll be with UKDBFA in Mens classes

[ajmorris]

Hi mate. Hope your good.
How would you suggest I approach a deload when running full body. Since I’m already at 1 working set per exercise I can’t drop volume anywhere lower.
Would taking 4-5 days complete rest make more sense?
Cheers

Hey Lewis, all good here thanks mate.

I would personally opt for a volume cut still, you can simply halve your TOTAL work in the gym by cutting out exercises completely if you’re at one working set.

4-5 days off could work as well as I have done in the past I just think the volume cut allows for a more efficient return back to sessions in most cases

[ajmorris]

Hi mate what does your typical arm days look like in the off season
Thanks

Hey Lewis!

Typically 9-12 working sets.

All super sets in 8-20 rep ranges (bi/tri)

Using exercises which I can set up easily and no compounds mostly cables!

[ajmorris]

I used to do

Push
Pull
Arms
Legs
Off

PROBABLY wouldn’t do it again as it really trashed me the 4 days on.

Perhaps it’s worth doing some work at the beginning of your leg days, where you can apply max focus to the sets, and accrue some extra volume.

[ajmorris]

I would personally opt for a seated leg curl dude, you can really take it there with seated ham curls & the stability tends to be much higher than a lying.

Lying typically will overload the lengthened more than a seated will, unless the seated puts you in a very harsh stretch, which the prime can do (especially as you can manipulate the resistance profile)

Seated you’ll need a spotter to fully take it there in both ranges as you’ll fail in the short quicker than the lengthened.

Hope this helps!

[ajmorris]

When you do your deload are you just doing your top set? And not try get forced reps Also do you keep your food the same

Just 8-10 rep ranges usually mate and no forced reps or intensity techniques! Food has gone up this week typically it stays static

Hi AJ!
What does the return after deload look like? I mean the load. Directly to those before deload or slightly below?

Straight back at normal volume my man, we’ve kept intensity high, so the only shift will be volume coming up, and as a result we’ll be able to recover just fine.

I’ll make sure there are no proper grinders though or forced reps.

We’ll have now 5 weeks of balls to the wall sessions before probably a de-volume week one week out from Kub’s first show, or my first show 🙂

[ajmorris]

Looking very well AJ, also thanks for all knowledge your sharing. What do you feel in this prep has allowed you to successfully lose fat constantly with out the need for strenuous cardio?

Hey buddy, no problems at all, glad you’re enjoying it.

I genuinely think it’s been a matter of

1 – The longer off season (allowing more metabolic up regulation)
2 – The focus on fatigue management the whole prep, not allowing myself to get too fatigued / inflamed.
3 – Generally just being very stress free, I’ve made my life this way as much as poss.

That’s a brief round up 🙂

[ajmorris]

Feeling very good at the mo!

Great final de-volume session yesterday for Legs.

Today it’s rest & will pull down steps again as I dropped 0.6 lbs overnight & it’s noticeable in the change in fullness.

5k steps only & 200 extra carb today to finish off the diet break 🙂

[ajmorris]

Another weight drop this morning down to 166.8, very close to my lowest of prep & feeling the tightest I’ve looked to date ( i think.. haha )

So we’ll do pics today most likely post workout & of course I posed this AM.

Feeling very well rested though this week, resting heart rate has dropped by 8 bpm over this diet break & de-load & as much as bio-feedback isn’t everything, it’s a nice sign of things heading in the right direction.

Legs today. Ready to go.

[ajmorris]

Nice rest day today 🙂

Stayed off my feet as weight has been dropping this week during the diet break & the clue is in the name ‘break’ so I gave myself a goood rest today

4.5k steps only

Starbucks work environment for a change in mental stimulus & met a friend for coffee

Went to vets to pick up some stuff for Barney

Sunbed

Posed 5 rounds

Finished off work just now and all meals prepped for tomorrow 🙂

[ajmorris]

Hi AJ,
awesome log? keep going!
I got a question ? which reps, for the Top/-Backoff sets, do you use for your Main movements?
Greets ?

Hey Matthias,

Thank you!

Top – 5-9
Back off – 10-12

Typically 🙂

[ajmorris]

When you do your deload are you just doing your top set? And not try get forced reps Also do you keep your food the same

Just 8-10 rep ranges usually mate and no forced reps or intensity techniques! Food has gone up this week typically it stays static

[ajmorris]

[ajmorris]

Good Pull De volume today, not gonna lie, a bit bored of the de volume now, i like the task of the normal volume and the session feeling hard. This feels too easy, even though the sets themselves are hard, but it’s for a purpose.

The sesh was….. 🙂

Adductor x1
Bb row x1
Cybex Row x1
Prime Pulldown x1
Prime upper back x1
Assisted pull up x1
Rev pec deck x1
Shrug x1
Cable curl x3
Hammer curl x2