[ajmorris]

Same response as above Philipp I think anything that is a non flexible variable should just be kept the same daily and whether you track it or not is totally your choice

Plus… weighing brocolli is a bit boring ?

[ajmorris]

Most muscular from yesterday’s arm session

Looking awesome mate!

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Personal IG: merattaf
Work IG: merat.up

[/quote]
Thank you Merat!

[ajmorris]

Most muscular from yesterday’s arm session

Wow mate that’s the best I’ve seen you look. I just love to see some fullness and pop to your physique. Noticeably your legs
If you can get your trademark conditioning with half of this left over by the time it’s all off… wow

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IG: danbastick

[/quote]
Thanks mate, that means a lot from yourself. Really respect your opinion.

I agree, the look at the mo is nice, don’t look like a flat run down natty yet and I don’t plan on ever looking like that.

The split at the mo, allows for perfect leg sessions every time, so I’ve just got to keep stringing them together.

[ajmorris]

Absolute insanity AJ.
A belated congratulations on joining the TrainedByJP team.
How do you work around objectivity/subjectivity with coaching yourself? We are all our own worst critic and wonder how you remain so level headed with yourself?
Is it just time under your belt or reassurance on your decisions from those you take advise from?

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@katiecshallbe_

Hey Kate 🙂 thank you!

A great question, I do have a few second eyes, Kuba, Ben Howard (natty pro world champ) who gives their opinions every week… but I’ve just always found it easy to stay calm in most situations, I have been through prep with my physique enough times to know where most of the mistakes happen, and how to stop them happening again. I am constantly learning though 🙂

Time is the best teacher.

[ajmorris]

Most muscular from yesterday’s arm session

[ajmorris]

14 Weeks Out – Checked in today – 172.4 lbs

Training

Very good week this week, felt strong in sessions and took performance increases on pretty much everything, even push!

Having to dig a little more to progress now and also later in the session I am starting to feel ‘the diet’ a bit more now, but it’s still too easy.

Nutrition

No changes here this week, I have not had any high days yet since the last one I told you guys about, as said before these are auto-regulated.

Push Pull Arms – 325c 50f 230p
Legs – 400c 50f 230p
Rest – 285c 50f 230p

No hunger really, very easy at this stage.

Sleep

Much better week here, over 7 hours unbroken every night.

Next Steps

Keep going as we are. Got a fair amount of life stressors at the moment, but I have such a strong support network around me that it won’t effect the prep one bit.

[ajmorris]

Not a huge problem, I’d like to see fats around 0.8 per kg.

I’d also like to see fats higher on rest days, agreed with that 🙂

[ajmorris]

Arms today! Easy session, good pump

D handle curl x2 super set with push down
Rope hammer curl x2 super set with overhead extension
Preacher curl x2 super set with hammer strength overhead Tricep extension

Finished with 3 sets pec deck

Also tried the salted caramel cream of rice today…. ? unreal

[ajmorris]

10/10 Pull Session today!

Felt strong throughout and that showed in performance too 🙂

BB Row – 155kgs x 9 / 140kgs x 14
Cybex Row x 2
Prime Pulldown x2
Prime Upper Back Row x2
Assisted Pull Up x2
Reverse Pec Deck x2 + RP
Shrug x2
D handle curl x 3 + drop
Hammer curl x 3 + drop

[ajmorris]

Thanks dude! Will share some more along the way!

[ajmorris]

I always used Dynamic Fruits & Greens from Nutridyn in the past as a bit of an ‘insurance policy’ on my veg intake but I always nail 200-300g fruit and veg per day even in off season

[ajmorris]

Great Push Session today!

Was 173.2lbs this morning.

Push

Atlantis Laterals x2
High incline barbell x2
Low incline smith x2 then a muscle round
Neutral grip DB x2
Costal Flye x3
Lateral Raise x3
Push down x3
Overhead Ext x3

[ajmorris]

There is limited research to suggest any noticeable benefits to fasted vs Fed cardio.

Anecdotally you could argue the benefits of fasted cardio from a fat burning perspective but ultimately, as you know, this all comes down to your energy balance.

I’d personally remove the milk, and if you want to max out your response to cardio in a fasted state, add a low dose of Yohimbine.

[ajmorris]

Whey iso with 0% Greek yog is my go too!

[ajmorris]

Rest day today.

I have a lot of clients check in currently on Mondays so it’s a busy one but I love it, when dieting I love staying busy as it makes the process so much easier.

Sleep is my main priority this week. I want a 7+ hour average on my Oura and I’m determined to hit it. Last few weeks have been poorer down to my own doing.

173.4 lbs – 275c 50f 210p and 12.5k Steps today