[ajmorris]

Great Pull Session today – very hot again!

Adductor x1
Barbell RDL 190×7 180×8
Nautilus Lat Pulldown (epic) x2
Prime Low Row x2
Straight arm Pulldown x2 + drop
Reverse pec deck x2
Machine Shrug x2
D Handle Curl x3 + drop
Rope Hammer Curl x2 + drop

10/10 session, felt good throughout!

[ajmorris]

Arm day today with a little chest top up.

It’s been a pretty long day but a good one. Me and jay went over to UF Durham because they have a few pieces of equipment that are great for arms and they give me a fantastic connection. As I said it was to film for my new YouTube series. Nothing too in depth today just an intro to me and what’s to come over the next 5 weeks leading into the show.

Jamie dropped me a text and asked if i want to go over there again tomorrow and train legs. I’ve never trained legs over there and really want to take the cybex hack for a run as I still haven’t been on one so we will have another trip over there tomorrow by the looks of it.

I’m still doing a lot of driving for training but while I’m still feeling fresh it doesn’t affect me.

Condition wise I’m still a tad behind but Kuba had a look this morning with check in and reassured me that we will be fine which is good enough word for me.

32 days out!!!

Let’s see a 6 plate cybex!

[ajmorris]

Hey AJ, 3 questions

1) what do you think about the Hammer strength plate loaded flat press? Do you like it?

2) Comparing the Hammer plate loaded flat press to the Nautilus plate loaded flat press, which it’s better between both?

3) As you trained in both Ultra Flex, which Hack squat do you like the most and why? Cybex or Atlantis?

Thxs

Hey buddy,

1 – The start position is way too aggressive in the stretch on the flat, not a fan.

2 – Nautilus ALL DAY.

3 – Both are very different but I’ll always be a Cybex guy for hacks, it’s just so brutally challenging and I’d prefer to be humbled with 4 plates than have to whack 8 on for a work set

[ajmorris]

169 lbs – Pull Day

Feeling like this is a really good look for my Upper Body in the high 160’s, I know I need more off my legs but it’s going to be a real real slow process now of digging some fat off, pulling back up with high days, then going again.

Going to also get a treadmill for home so I can do steps in terrible weather & increase my intensity of steps towards the end of prep & utilise things like Yohimbine & Vasoburn if needed.

[ajmorris]

A very hot session today at Normanton! Was delayed on the way there and threw off our schedule a bit, but it is what it is!

Push

Atlantis seated lateral x 2
Incline Prime Press x 2
Hammer Strength Shoulder Press (replacing stalled Atlantis Shoulder Press) x 2
Decline Hammer Strength Press x 2
Dip x 2
Cuffed Lateral Single Arm x 2
Pec Deck x 2
Tricep Pushdown x 3 + Drop
Overhead Extension x 3 + Drop

[ajmorris]

Hey Aj, after your deload week, do you aim to progress what you did in the deload sessions or refer back to your full volume sessions and then progress them ?

If we progressed in the de-load we would progress those numbers but we will work off our best numbers 🙂

[ajmorris]

Hey Oliver,
If your goal is simply to get lean for your holiday, I would advise not using assistance, purely out of the fact that you are placing a burden/stress on your body, for no massive gain in the sense that you could look great for a HOLIDAY… naturally.
So your food is in a decent spot, your steps aren’t massively high, but you’ve been dieting since Feb.
You will have gathered some diet fatigue in the process, sometimes fat loss can stall especially on the scales (while visual may continue to improve) as a resultant effect of diet induced fatigue. Fluid retention will be up and you’ll start to battle your body more.
So instead of dropping kcals or increasing expenditure I’m actually going to advise that you do two days at
p230 c500 f50  
After these two days, return to baseline macros, see how your weight trends as a result of the small refeed ( do them back to back ) I reckon this will shift you in the right direction, if it doesn’t, start another thread or come back to this and tag me

thanks for the reply aj! would these refeed days be on a rest day or training day?[/quote]

[ajmorris]

Rest day today, was 170.4 again this morning, so holding good fullness off the back of the high days.

I’m going to run my standard set up macros now until me & Kuba feel it’s appropriate to feed again, which I expect will be around 7-12 days time.

Feel a bit smashed today as we got back very late from Durham, but managed to get all my work done by 7pm, so will finish my steps now with Barney and aim to get to bed by 10:30pm.

Thanks so much for the support on my first vid, very glad you guys liked it!!

[ajmorris]

Hey Oliver,

If your goal is simply to get lean for your holiday, I would advise not using assistance, purely out of the fact that you are placing a burden/stress on your body, for no massive gain in the sense that you could look great for a HOLIDAY… naturally.

So your food is in a decent spot, your steps aren’t massively high, but you’ve been dieting since Feb.

You will have gathered some diet fatigue in the process, sometimes fat loss can stall especially on the scales (while visual may continue to improve) as a resultant effect of diet induced fatigue. Fluid retention will be up and you’ll start to battle your body more.

So instead of dropping kcals or increasing expenditure I’m actually going to advise that you do two days at

p230 c500 f50

After these two days, return to baseline macros, see how your weight trends as a result of the small refeed ( do them back to back ) I reckon this will shift you in the right direction, if it doesn’t, start another thread or come back to this and tag me

[ajmorris]

Hey man cheers for the response, ah brilliant that’s good to know. I picked up some dark choc last night but 70% would that be ok still? It’s the Lindt 70% cocoa

Tbh 70% is fine if you prefer it’s taste, but I’m more of a bitter guy and also prefer 85% to 100%. I think higher percentages contain more polyphenols..
You do need a bit of saturated fats but try to get most from monounsaturated then polyunsaturated (Nordic oil is a good option).

Nailed it

[ajmorris]

Hey Jack,

No problems with these fat sources at all.

My fave during dieting is 90% dark choc, nut butters and Omega/Krill Oil

[ajmorris]

Cybex Legs went down and was successful!

Adductor x1
Prime Leg Ext (Cybex broken) x2
Single Leg Prime Curl x2
Cybex Leg Press x2
Cybex Hack Squat x1
Star Trac Lying Ham Curl x2
Nautilus Glute Drive x1
Seated Calf Raise x3
Tricep Extension x2 + drop
Ab Crunch x3

X1 round of posing

[ajmorris]

Hey dude, thanks for following my posts 🙂

In agreement with all the above thread. I personally find it’s never pulled away negatively from compounds, if anything it’s added to them through a greater internal feel developed by having blood flow to the quad.

The only thing I’d avoid is doing any super high rep sets as the painful quad pump can really effect your stability on compounds

[ajmorris]

170.4 lbs today so over last two days I’ve come up about 3lbs.

This is what we want really out of the high days. They become a little pointless when all that happens is you maintain or drop weight.

Trying to stock up some glycogen / fullness is the goal so I can then continue to push moving forwards.

Cybex Legs today at Durham 🙂

[ajmorris]

High Day – 625c

M1
– 150g JP Cream of rice
– 30g JP Whey
– 250g Raspberries
– 5 Omega

M2
– 150g raw weight rice
– 150g raw weight chicken
– 120g green beans

M3 – PRE
– 150g raw weight rice
– 150g raw weight chicken
– 120g green beans
– 20g 90% dark choc

INTRA
– 50c from sustain
– 20p from MPS max

M4 – POST
– 150g JP cream of rice
– 30g JP whey
– 200g Raspberries

M5 – Pre Bed
– 200g 0% Greek Yog
– 100g JP Cream Of rice
– 20g 90% dark choc

As you can see, the cream of rice digests well for high days 😉