[ajmorris]

Yesterdays session smashed me up properly, first session at normal volume & a long time in the gym as it was busy, but such a good vibe in there, so many people chasing their goals down!

My bio-feedback (RHR and HRV) is a bit mashed at the moment so I’m going to keep my volume at baseline for a little longer until I get settled in the new house as I am definitely carrying some ‘life stressors’ which is effecting my ability to recover.

Couple of naps needed today to get fresh & a full morning of check ins to box off.

Hope everyone is well!

[ajmorris]

Morning everyone,

173.2 today, ate too late & was in bed too late last night, won’t let this happen again, but being real on here is important imo, shows real life! I’m moving house on Friday so had a few more things to sign in Manchester y’day and ended up training later.

Nevertheless, it was a very good push & arm session, took 42s for 10 on the high incline and 2pps+5 for 7 on low incline smith. Feel very strong at the moment.

So today is Legs, cannot wait for it, I’ve got a few goals on the continuous set Atlantis Hack, before I go back to a top banded set up, so I’m ready to attack them for a good 12 week run.

Todays POA.

Adductor – 1x 8-10 but with 3 sec holds in the stretched position
Pin Load Leg Extension – 1x 8-10 1x 11-15 Loaded in Setting 2 ( mid range )- 2 count hold fully shortened on both sets
Prime Seated Leg Curl – 1x 8-10 1x 11-15 Loaded in Setting 1 first set, Setting 3 second set
Hack Squat – No Bands – 1x 5-9
Precor Leg Press – Top Banded – 1x 8-11
Lying Leg Curl – 1x 8-10 / 1x 11-15
Nautilus Glute Drive – 1x 12-15
Toe Press – 2x 11-15
Machine Crunch – 3x 10-12
Dumbbell Curl – 2x 8-10

[ajmorris]

Should we be counting EAA consumption towards daily calories & protein intake?

If they are a consistent variable they don’t HAVE to be tracked.

Me personally I do track them

[ajmorris]

Do you always use the rest pause, drop set?

Not always! But a lot of the time, I like these intensity methods.

[ajmorris]

Morning guys, 172.2 today, re-introduced creatine as got it delivered yesterday and scale weight will always shift a little with that from the intra-muscular fluid retention.

Cannot wait for todays session, the second Push & Arms Rotation, with more focus on biceps as Legs will follow tomorrow, not Pull.

Note – todays session will be one set only on compounds as I am still in this de-volume week!

Push + Arms 2 – Bicep Focus

Lying Cuffed Lateral – 1x 12-15 1x 8-10
Prime Pec Deck – 1x 12-15 1x 8-10
High Incline DB 1x 6-9 1x 10-12
Smith Incline 1x 6-9 1x 10-12
Dip – 1x 8-10 1x BW to fail
Cuffed Incline Flye – 1x Rest Pause
Long Rope Pushdown 3x 8-12
EZ Bar Cable Curl 3x 8-12
Overhead EZ Extension 3x 8-12 + Drop
Hammer Curl – 3x 8-12 + Drop

[ajmorris]

Hi Aj!
I’m sorry if you’ve already answered this question,
When you were following a PPL split, how many different rotations did you have?
I feel that having more than 2 can be counterproductive, as it takes a long time to repeat the same exercises,
Thanks in advance!

Hey Joseca, always two for me mate, for the exact rationale you gave there 🙂

[ajmorris]

Hey AJ, do you think it is generally advisable to train the traps directly or is indirect work enough when they are not a particular weakness?

I really think the indirect work will be enough for MOST to be honest!

[ajmorris]

Oh! So on Back/Hams you also hit Bis at the end…! Nice!
Are you shrug move with dumbbell, barbell, smith, machine…?
That session looks great btw, just the perfect ratio!

Thanks dude, yes I do, they are recovered enough for me

Shrug machine!

[ajmorris]

Hey Hari,

The effectiveness of training programming is almost impossible to see on paper before you put it into action unless I had a lot more background knowledge of yourself.

All I would say is make sure

1 – You can recover from this session by the next session.
2 – The exercises are pain free and you can progress them into the future.
3 – You feel focused and alert the whole session and it doesn’t drag on to the point where your focus is very poor
4 – You enjoy it!!! (v important)

Hope this helps – enjoy the session

[ajmorris]

That Back & Hams session yesterday was perfect, just about the right amount of total work to be effective without the session dragging on and taking me into what would be junk volume.

Slept well last night & was 170.6 this morning, ready for a day of rest (& packing up my house…) !

Hope everyone has a lovely weekend

[ajmorris]

No reason why not – as long as the subsequent back session was not too close to not impede your pulling!

[ajmorris]

If you felt comfortable sharing some physique pictures it would be a lot easier for us to give you direction with body composition.

In regards to carbs you will always want them as high as feasible whilst staying within a deficit, this will positively impact performance & recovery… and thus, muscle retention too

[ajmorris]

Morning guys – good night of sleep and I’m 169.2 this morning, dropped another kilo haha, the Dubai fluid retention was pretty significant, the heat was the main cause imo, as I was waking up and I couldn’t even remove my Oura ring which usually fits loose on my finger. Digestion feels massively improved too, my body is just more of a fan of the UK temperature lol

So today… Back & Hams, very very excited

Note this will all be one working set today as an Intro Session, and I may have to drop volume in this session eventually.

Adductor – 1x Rest Pause Set 12-15 first set then 2 fail points (split by 5 deep breaths)
Prime Seated Leg Curl – 1x 8-10 1x 11-15 – First set – Setting 2 (Mid Range Challenge) – Second set – Setting 3 (Beginning Range Challenge, end range drop off)
Deadlift – 1x 5-9
Prime Extreme Row (Lat)- 1x 8-10 1x 11-15
Nautilus Pulldown (Lat) – 1x 8-10 1x 11-15
Prime Seated Row Plate Load (Upper Back) – 1x 8-10 1x 11-15 – This will be loaded mostly in the mid range, with a bit added to beginning.
Single Arm Prime Attachment Pulldown (Lat) – 1x 12-15
Shrug – 1x Rest Pause Set 12-15 first set then 2 fail points (split by 5 deep breaths)
Reverse Pec Deck – 1x 8-10 1x 11-15
Dumbbell Curl – 2x 8-10
EZ Bar Cable Curl – 2x 8-10

[ajmorris]

Pretty basic question AJ but, how old are you and how long have you been training for?

I have been training since 2012 matey

[ajmorris]

Hi aj . In your second push session will that have 1 compound move for chest , 1 overhead press and 1 tricep compound as well or will you do more compounds on your chest if looking to bring that up ?
Kind regards

Hey Adam , since I’m hitting my chest with increased frequency (3 sleeps apart) I doubt I will do anymore than 1 compound for chest at any point, I have not programmed a second compound, the narrow grip press arguably hits your chest as well as Tris also. I have a dip in the second push rotation too