[ajmorris]

191 – Pull

Bit under the weather today as started to feel a bit off yesterday, still good enough to train but defo inflamed and watery from it. Push was great yesterday and I have a rest tomorrow, if I need double rest over the weekend to shift it, I’ll take it 🙂 not the end of the world

[ajmorris]

190.6 – Push

Body is moving well this week both visually and on the scale. Feel like I’m getting close to the groove my body gets into around 6 weeks of dieting, once I hit this point it’s like my body understands the goal, and allows for fat loss to occur with no real stress or resistance

Push today and the low incline dumbbells which are still feeling great at this stage so will keep battling away for a good bit until I have to rotate them!

[ajmorris]

Hi AJ,

Is the WNBF pro card still the aim? Given UKDFBA have changed their alliance to PNBA/INBA and you already have a PNBA pro card, does that mean that you will be competing in another federation?

You mentioned on instagram a few weeks ago that you would be competing as an amateur so was just curious, given you have a PNBA pro card. Sorry if you already answered this somewhere!

Hey Liam!

My goal this year will just be to win the British with the UKDFBA. After my 2nd last year, I want to redeem myself there as an amateur. Since the fed change, I don’t want to chase a WNBF Card at present!

[ajmorris]

190.8 – Rest

So guys a great leg session yesterday took a few up on some bits , dropped a rep on leg pressing but tidied up execution a little bit, these small wins are what I need to focus on right now.

My rest days look like this atm

6:00-6:30 – walk & podcast
6:30 – 1:00 – check ins, on boarding
1:00 onwards trying to do some things that switch me off from BB, going for a drive, finishing steps etc

In between that eating 5 meals too at

8
11
2
5
8

[ajmorris]

Hey AJ got a question, which podcasts do you listen to? From which we can learn more about bodybuilding?

As example NoSwitchFitness Podcast, J3 University Podcast, The Muscle Mentors, Ben Pakulski.

Do you have any other?

To be honest you’ve listed the only ones I listen too. Very selective with what I consume and those are the only ones I really enjoy at the mo

[ajmorris]

191 – Legs

Very productive day yesterday, since dropping my volume a tad across sessions ive felt a lot more alive day to day, feeling beaten up sometimes is inevitable but not required

Ready to attack legs today!

Hi Aj, What do you do to train your core/abs and how often, sets/reps do you do?

[/quote]
Hey Ben, 2 sets of the ab crunch machine and 2 sets of the leg raise machine at the end of every leg day

[ajmorris]

For me Sam it’s always a full rotation of lower volume sessions, I will take only my back off set across the board alongside a few key points

– No 50/50 reps

– No excessive aggression or deployment of heavy music / external stimulus to drive a set forward, stay relatively calm compared to normal sessions

Sometimes I’ll take a few extra days compete rest too, especially if I pushed it a little too far

[ajmorris]

191 – Legs

Very productive day yesterday, since dropping my volume a tad across sessions ive felt a lot more alive day to day, feeling beaten up sometimes is inevitable but not required

Ready to attack legs today!

[ajmorris]

190.8 – Arms & Delts

Immense pull session yesterday , really in a good groove now and feel more energetic by the day as bodyweight gets into my good range. I often feel far better dieting than in off season.

Recovered enough for a touch on arms and side delts today so I’ll take it , my arm volume at the end of push and pull has been 4 sets only recently compared to 6, the quality of the work is higher, allowing for the wiggle room of the arm day too 🙂

[ajmorris]

Hey AJ,

I have a general questions to your Pull days. Wouldn’t it also make sense to cue your Hip hinges at the very end of a Pull day? On the one hand you will be less fatigued for all the back movements and then eventually getting to your Hip hinge you really get the rest out of your back while using less weight. Or what is your take on that?

Cheers mate keep up the great work, love following you!

[ajmorris]

192 – Pull

Great session yesterday & did check in shots post workout & this morning at home. I need to be looking at 2lb a week to stay on schedule, as much as I’m not guided solely by weight I know to beat my last condition I need to be on this track. Without fail I’ll make this happen.

Outside of that the process is simple, hold on or progress as many lifts as possible 🙂

[ajmorris]

192.8 – Push

Excited for a session with @jackthorburn today at the Mecca, haven’t actually got one in with Jack in a long time!

High incline dumbbell on the cards ??

[ajmorris]

193 – Rest

Solid leg session yesterday was happy with performance! I think some further adjustments may be needed this weekend as I’m just hovering on the edge of creating enough of a deficit at the mo

[ajmorris]

193 – Legs

Solid rest day yesterday and felt fresh throughout, nice to see a little drop this AM too.

Starting to up the pace a little on my morning walks now , it’s pretty hilly near me so I’m able to get HR up a fair bit too

[ajmorris]

Definitely is something you can recover from as long as you keep that arm day short and sweet with isolations only! Don’t go in trying to narrow grip bench and barbell curl!