[ajmorris]

At how many weeks out you predicting the glutes will begin to show striations? ?

Already got some from the side buddy just awaiting the back

[ajmorris]

167.6 lbs this morning

Feeling good on this diet break and think we will keep my steps lowered for the rest of prep & only make adjustments to food as they feel a lot fuller & well rested like this.

[ajmorris]

Full Diet Training Days During The Diet Break Wake – 1 serving hydra-max – 10g glutamine – 700ml fluid M1 – 250g Raspberries / 40g JP Whey Isolate / 3g Fish Oil / 2g Krill Oil M2 – 100g Raw Weight Rice / 150g Raw Weight Chicken / Green BeansM3 (PRE) – 100g Raw Weight Rice / 150g Raw Weight Chicken / Green Beans / 20g 90% Dark ChocINTRA – 25g Sustain / 20g MPS Max / 5g Creatine M4 (POST) – 100g JP COR / 40g JP Whey Iso / 200g Raspberries – 4x Halycon M5 – 100g JP COR / 250g 0% Greek Yoghurt / 200g Blueberries / 30g 90% Dark Choc – 3x Cure Coming

Hey AJ, do you take any multi vit or vitamins?

Nope, everything listed here is all I take at the moment

[ajmorris]

Full Diet Training Days During The Diet Break

Wake – 1 serving hydra-max – 10g glutamine – 700ml fluid

M1 – 250g Raspberries / 40g JP Whey Isolate / 3g Fish Oil / 2g Krill Oil

M2 – 100g Raw Weight Rice / 150g Raw Weight Chicken / Green Beans

M3 (PRE) – 100g Raw Weight Rice / 150g Raw Weight Chicken / Green Beans / 20g 90% Dark Choc

INTRA – 25g Sustain / 20g MPS Max / 5g Creatine

M4 (POST) – 100g JP COR / 40g JP Whey Iso / 200g Raspberries – 4x Halycon

M5 – 100g JP COR / 250g 0% Greek Yoghurt / 200g Blueberries / 30g 90% Dark Choc – 3x Cure Coming

[ajmorris]

Some pics from yesterday 🙂

[ajmorris]

Not so typical rest day today

Travelled an hour north to select my options for my new house, went well, didn’t take too long ?

Then travelled 3 hours south to pose with Rich Gozdecki and Ben Howard, two WNBF Pro’s, who both had some good things to say 🙂

Other than that, diet break macros Today on rest

375c 55f 230p – didnt feel any different to a normal day tbh ?

[ajmorris]

Travelled up to Durham for Cybex Legs today, was a very successful session
Adductor x1
Prime Extension x2
Prime Lying Curl x2
Cybex Leg Press x2
Cybex Hack x1 – did this top banded, felt mint
Nautilus Lying Leg Curl x2
Nautilus Hip Thrust x1
Seated Calf Raise x2
Bicep Curl x3
Ab Crunch x3
One round of posing

Any reasoning behind swapping out the Cybex eagle leg extension for the prime extension mate? Or simply better piece of kit in your opinion?

_________________________________________

Instagram: joerichardson_

[/quote]
Kubas knee buddy. I prefer it too

[ajmorris]

A very good de volume session today. Nice and short, but still high intensity.

Adductor x1
Leg ext x1
Seated Leg curl x1
Precor Leg press x1
Atlantis Banded Hack x1
Prime Lying curl x1
Nautilus Hip thrust x1
Toe press x2
Prime bicep curl x3
Crunch x2

Posing

[ajmorris]

A very hot session today at Normanton! Was delayed on the way there and threw off our schedule a bit, but it is what it is!
Push
Atlantis seated lateral x 2
Incline Prime Press x 2
Hammer Strength Shoulder Press (replacing stalled Atlantis Shoulder Press) x 2
Decline Hammer Strength Press x 2
Dip x 2
Cuffed Lateral Single Arm x 2
Pec Deck x 2
Tricep Pushdown x 3 + Drop
Overhead Extension x 3 + Drop

Hi AJ,
Your looking amazing mate was just wondering what sort of rep ranges you use for isolation movements like pec dec, side laterals, tricep pushdowns I currently usually do 2×12-15 same weight

_________________________________________

@paulfarragherfit

[/quote]
Usually 8-10 for set one and 12-15 for set two mate 🙂

[ajmorris]

Update at 8 Weeks Out

DIET BREAK / DE-VOLUME

This week has been very productive across the board, however, we’ve started to feel the onset of training & diet fatigue at this stage, which isn’t surprising, for those that have followed the whole prep, you will know I’ve been in a deficit for 23 weeks.

Next week the decision has been made to run de-volume week & a diet break.

Managing fatigue has been such an important thing in this prep, as it should be in every prep.

500 kcal increases will be made to my diet, purely from carbohydrate with a little bit of trace fat, the goal here being to remove diet fatigue & give me plenty of ‘ammunition’ to move forwards & dig deeper.

I’ll also be pulling my steps down 2,500 per day, on training & rest.

Training wise Jordan will set out mine & Kuba’s sessions and we will just follow them to a tee.

I expect to have a little less inflammation, but a fuller look by the end of the week, but of course I’ll keep you guys updated.

[ajmorris]

Very good Pull Day today!

Felt strong, energy dipping a bit but not worth refeeding just yet based on the current look which is good news as I don’t tend to enjoy deviating away from consistency anyway!

Will have a full prep update / meals update written up for you guys tomorrow on my rest day 🙂 few things have changed since we last ran through the meals!

[ajmorris]

Before you started this prep, in the off season, how often did you have to raise calories and by how much? Did you raise it based on performance stalling or bodyweight or something else? Thanks!

[ajmorris]

Hey AJ, in your latest Upshift video you talked about how you were essentially in a growing phase for 2 years and I’m starting on a growing phase right now, just wondering if you were in a surplus the entire 2 years or had periods of time where you tried to do a bit of a recomp and went into a deficit to lose some body fat but not to the point that your training was suffering? I mainly ask because it seems as if your performance on prep has continued at a high level even while losing body fat, so is there actually a benefit to a few weeks of recomp for your body or is it purely a mental thing to where you don’t feel so shit about the way you look haha, thanks.

Hey dude, tried to answer with VM but it isn’t working!

So I took two mini diets – one 10 weeks long, one 6, so a total of 16 weeks in a deficit amongst a 104+ week off season.

Make sure the time you spend in these phases is very limited. Get in, get out.

And it is defo beneficial to run them, as you’ll need to Recomp/ set a new baseline every now and again when you get too soft

[ajmorris]

Hey AJ, in your latest Upshift video you talked about how you were essentially in a growing phase for 2 years and I’m starting on a growing phase right now, just wondering if you were in a surplus the entire 2 years or had periods of time where you tried to do a bit of a recomp and went into a deficit to lose some body fat but not to the point that your training was suffering? I mainly ask because it seems as if your performance on prep has continued at a high level even while losing body fat, so is there actually a benefit to a few weeks of recomp for your body or is it purely a mental thing to where you don’t feel so shit about the way you look haha, thanks.

[ajmorris]

Hey AJ, 2 questions
what do you think about the Hammer strength shoulder press? It’s as good as the Atlantis one?
why you and Kuba use in your pull session the cybex dual axis row instead of just doing the prime row but with a neutral grip?
As you use the prime row later in the session but with an upper back focus
Thxs