[Aj]

Last legs for U.K. Finals was wicked!

[Aj]

152.4 – Legs

Really enjoyed watching the Olympia! I am a huge Shaun Clarida fan, but he did get out edged by Derek this time, which was upsetting but he will be back!!

Legs today for me, last full blast session, volume still rock bottom on this day

Calves x3
Adductor x1
Seated Leg Curl x2
Hack x1
Leg press x1
Extension x2
Glute drive x1
Biceps x3

Ready to get after it but also, not be a silly Billy on anything and get hurt, I cannot afford that at this stage

[Aj]

152.6 – Rest

The look, the bodyweight and as a result, my readiness to compete is so predicable right now, I can literally know exactly what I’ll weigh and how that will correlate in the look, which is spot on

Rest today, olympia viewing, work boxed off and then just relax ! 🙂

[Aj]

Hi aj. Just wondering what you split looks like and how your rotation is set out please. Also do you put RDL’s only on pull day or on leg day also

Hey buddy,

Push
Pull
Off
Legs
Off

RDL’s on pull days

[Aj]

152.6 – Pull

Brilliant push session yesterday actually being able to take a few rep progressions ( or regain of lost performance) across a few movements and felt strong too.

Really happy with where I’m at, Bodyweight is very predictable and so is the look, sleep improvements are slight but enough to bring up energy some.

Pull with a hinge today and then next weeks last pull session will feature no hinge ? so better enjoy today!

[Aj]

152.2 – Push

Back down to pretty much my lowest bodyweight and a very predictable scale weight trend right now which is exactly where I wanted this intake to put me. First few days I noticed a tiny fluid shift from my body adjusting to having a higher total carb intake but since yesterday in particularly, a harder look has ensued across the board.

This is why I like at least 12-14 days to do this process as it saves so much stress of wondering what will or won’t work in the final week.

Find a look I like.. keep it. Simplistic. Stress free.

Push today, normal session, excited for it!

[Aj]

Executing like a seasoned pro

Taught well ?

[Aj]

152.6 – Rest

A brilliant leg session yesterday, definitely left nothing in the tank! As always a little elevation in fatigue & inflammation pulls my weight up slightly post legs, this is very normal.

Found a good baseline for the diet and I continue to wake up slightly fuller and tighter most days now, so it’s all about making tiny tweaks and changes when needed to bring the best look in 11 days, but nothing drastic will change from here diet or training wise ?

Nice rest day ahead today!

Been class to see you absolutely nail performance and volume this prep mate ! [/quote]
Appreciate that Caitlin ??

[Aj]

152.6 – Rest

A brilliant leg session yesterday, definitely left nothing in the tank! As always a little elevation in fatigue & inflammation pulls my weight up slightly post legs, this is very normal.

Found a good baseline for the diet and I continue to wake up slightly fuller and tighter most days now, so it’s all about making tiny tweaks and changes when needed to bring the best look in 11 days, but nothing drastic will change from here diet or training wise 🙂

Nice rest day ahead today!

[Aj]

Hey AJ, how do you cook your asparagus? I can never get it good, I have an air fryer ninja as well.

Hey Bar, just in a pan!

[Aj]

152.2 – Legs

Lovely rest day yesterday went to see friends with Loz and just kept busy as it’s a quieter work day for me!

Still hanging at my lowest bodyweight but continuing to get harder every morning with this positive fatigue shift, more lines in the backside this AM 🙂

Yesterday’s steps were 10k
Diet was 217c 25f 180p

Remember whenever I put numbers these are directly correlative to me, so don’t overthink them, just follow trends and ask any questions on that side please if needed!

[Aj]

152.4 – Pull

Very solid push session yesterday considering the bodyweight low! Dug in and got the job done ?

Today is pull, excited for it, with 150c added to diet today which will be the first higher day in the entire prep (still v low food for me but it’s got the job done) , I’ve not had the ability to use these as the sole goal has been to get body fat off and be in a good spot 2 weeks out… well here we are ?

Diet today food choices wise for anyone who likes to know (all foods I’ve used all prep, carbs distributed evenly as this works best for me)

1 – Oats whey raspberries

2 – chicken rice asparagus

3 – chicken rice asparagus

4 – intra 15c 20eaa

5 – chicken rice asparagus

6 – oats whey raspberries dark choc

Hi AJ,

Super exciting to see you dial into this comp at what seems to be your best! I was wondering are the intra and eaa the only supps you’re taking at the moment? Curious to the reason you took out the cure-coming leading into your prep diet? Thanks and good luck!

[/quote]
Morning Matthew no I take everything pretty much that I can use

Join in
Cure coming
Omega
Krill oil
Prepare pre
Pump pre
Halycon
Vit c
Liposmal glutathione
Alpha GPC

[Aj]

Fantastic weekend champ. Continuing a very successful year for you 🙂

[Aj]

Hi AJ. Have seen your story about being excited to progress barbell squat in off season and just wondered what has made you change your mind in terms of stimulus v fatigue as obviously it’s now quite common to see hack/pendulum as main squat variation.

How would you program them within a leg session? Would you favour heel raised, SSB or just standard BB?

Thanks in advance and good luck with comps

Hey buddy, so yeah for me it’s just a movement I really enjoy so I’m excited to have a crack at it again and get very strong

I will programme them standard bb flat footed initially to nail patterns

[Aj]

Hey AJ,

How did your hunger levels respond to the addition of 150c?

Thankyou for keeping such a detailed and consistent log, I for one really appreciate it!

Cheers ?

Hey Liam,

Being honest I really don’t pay much attention to hunger so it kinda just stayed the same. For me it’s energy, and energy picked up a tad 🙂