[ajmorris]

Legs done and dusted, that smashed me but was a quality session

Single Arm bicep x20 x15 x12
Adductor x20 x8.5
Seated leg curl x8.5 x13
Hack x8 (big PB here)
Leg Press x30 (leg press is super light, this set was paused too, 2 secs in hole, set was over 2 minutes long ? crazy painful)
Extension x12 x15
Lying Curl Rest Pause x15 5 deep breaths x6
Bulgarian Split Squat (DB) x16 with 50s
Crunch (Cable) 70×15/15
Seated Calf 40×15/15

[ajmorris]

What was your last off season peak weight buddy?

Great question bud – 196 lbs , so we’re 3 lbs out…. body comp is a v different, will show pics when I’m there

[ajmorris]

193 – Legs

Good day yesterday, felt fresh all day but one thing I’m noticing is just being more draggy and slow at this bodyweight , anything over 190 for me feels a little sluggish. But nothing extreme

Ready for legs today ?

[ajmorris]

192.4 – Rest Day

Very happy with yesterday’s pull session, took 205×10 RDL. Felt strong throughout and fresh after so all the green lights for normal volume returning on Tuesday , this will be perfect as I’ll probably run another de volume when the gyms open, just before I start prep 🙂

[ajmorris]

Hey buddy. Looks like a long DV phase. Do you usually go for 1 rotation while now you go for 2?

No buddy, this was one full microcycle ( every session ) so that will span across 10 days.

[ajmorris]

192.2 – Pull ( de volume )

Great push yesterday, I took 40×20 on high incline, since taking only back offs, I didn’t expect to blow past my previous best of 16 by 4, but it was smooth, so super happy with that. Then also hit flat dumbbell and neutral dumbbell for compounds

Pull today with RDLS , something within 8-10 today is the goal for the one work set.

Probably 205 x 10

[ajmorris]

193 – Push ( de volume )

Nice day yesterday , coming into the last few days of the de volume now, so starting to feel totally fresh, should be back to normal volume from Tuesdays session

Ready to tackle the high incline today!

[ajmorris]

192.2 – Rest Day

Very productive leg session yesterday and in all honesty this volume with it dropped back to one working feels very much the right place to be. ISO’s may go up to two sets but I think whilst I’m at this strength level one set compounds will be the better route for long term progress, especially with limited patterns available for the next 4 weeks.

Rest day today so plenty of work to do & an early night ?

[ajmorris]

192.6 – Leg Day (De volume)

Nice rest day yesterday got lots done.

Ready to get in for a leg session today another at low volume, really feeling the fatigue drop off now, will be ready to go full volume soon 🙂

[ajmorris]

191.4 – Rest Day

Starting to feel a lot less ‘smashed’ over yesterday and slept very well also, all signs of fatigue dropping off. Thankful for another rest today! Plenty of work to do 🙂

[ajmorris]

189.6 – Pull Day DV

Great push session yesterday at devolume I took 45×14 on incline dumbbell press which is by far the strongest I’ve been at pressing.

Feeling the fatigue dropping off massively as well, less groggy, more readiness.

Pull day de volume today , BOR on the cards

[ajmorris]

AJ Diet Update From 12/01/2020
All raw weights
Training Day
Wake
1.5ltr Water
Hydra max
10g Glutamine
1000mg Vit C
4000iu Vit D
4g Jarrow Omega
2g Jarrow Krill Oil
M1
150g Chicken
100g COR
150g Raspberries
M2

150g White Fish
300g Potatoes
Veggies
M3 – Pre
150g Chicken
110g Rice
20g 90% Dark Choc
Veggies
Intra
25g Sustain
20g MPS Max
5g Creatine
M4 Post
4x Halycon
120g Cream Of Rice
45g Whey Isolate
M5
110g Rice
150g Chicken
2 Caramel Snack A Jack’s
Veggies
M6
200g 0% Greek Yoghurt
20g Whey Isolate
150g Raspberries
4 Chocolate Rice Cakes
40g 90% Dark Chocolate
Pre bed
2x Cure Coming
2x Reishi Mushroom
1x Maca Root
Rest Day
Wake
1.5ltr Water
Hydra max
10g Glutamine
1000mg Vit C
4000iu Vit D
4g Jarrow Omega
2g Jarrow Krill Oil
M1
150g Chicken
100g COR
150g Raspberries
M2
300g Potatoes
120g 5% Mince
Veggies
M3
2 Bagels
150g Salmon
M4
110g Rice
150g Chicken
Veggies
M5
150g Sirloin Steak
Veggies
M6
200g 0% Greek Yoghurt
20g Whey Isolate
150g Raspberries
4 Chocolate Rice Cakes
40g 90% Dark Chocolate
Pre bed
2x Cure Coming
2x Reishi Mushroom
1x Maca Root

Hey AJ ! What benefits do you get from the Maca Root and how much you’re taking ?
Thank you ![/quote]
Hey buddy I believe it’s 300mg capsules, no real noticeable benefits maybe a little bit better libido ?

[ajmorris]

192 – Push & Arms (DV)

Felt a lot of fatigue shift throughout the day yesterday and it was a productive work day but crashed in the evening dictating fatigue is still high. For me I get foggy & slight headaches usually when I’ve pushed for more than 5 weeks without pulling back , alongside reduced motivation for normal tasks ?

Ready to attack a busy work morning today and then get a good session boxed off this afternoon

[ajmorris]

191 – Rest Day

Well today’s rest is truly needed as last night even after de volume legs I was buried, didn’t help that me and Loz watched interstellar (one of the best movies of all time) and it blows your mind so post legs I was a complete mess

Today I still feel pretty mangled so I’ll see how tomorrow is to judge whether I actually need another full rest day, but today is a low volume work day so I should be good to go 🙂

Hope everyone has had a great week!

[ajmorris]

Hey buddy.
It seems like this prep will happen?
How come treat compound as back off? To reduce intensity (in terms of CNS fatigue) even more?

Correct! Yes mate, the back off set is a little less taxing than the top, less load, less Systemic fatigue