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    aj
    Jan 06, 2019

    Aj's 2019 Off Season

    in Athlete Prep Logs

    New Year New Log!


    Physique / Progress Update


    Thought I'd get it kick started with a bit of an update on proceedings for you guys who like to read. I'll follow this up with a video soon.


    Current Bodyweight - 177-178 lbs

    Training Day - 500c 70f 285p

    Non Training Day - 250c 120f 250p


    Really liking this set up for managing appetite & digestion as I move forwards, the off days give me plenty of nutrient diversity also.


    My training is currently Pull, Push, Legs, with somewhat auto-regulated rest days, but usually 3 on, one off, if I feel like I can string 6 days in, I will do it, food is at's it's highest and if a productive chain of sessions is there for the taking, I will take it.


    Supplements AM - Multi, Vit D, Omega, Creatine, Physillium Husk.

    Supps Intra - 30g Highly Branched Cyclic Dextrin, 20g EAA, 2g Taurine, 1g Electrolytes.

    Supps Post - Magnesium Glycinate, Ashwaghanda.

    Supps Pre Bed - Magnesium Glycinate, Ashwaghanda, Physillium Husk, Curcumin.


    Any questions fire below!


    Todays Push Workout I'll log later :)









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    A
    aj
    Jan 14, 2020

    Lovely leg session to begin the training week with Kuba, Jimmy & Meg yesterday - bottled my top set smith, but other than that, v good session!


    Session


    LF Seated Ham Curl - 1x 5-9 / 1x 11-15

    Smith Squat - 1x 3-7 / 1x 8 -12

    Pivot Leg Press - 1x 8-10

    Single Leg Press - Watson - 1x 11-15

    Leg Extension - 1x Rest Pause 2 fail points

    45 Degree Hyper - 2x 8-10

    Prime Leg Curl Seated - 1x Rest Pause 2 fail points

    Adductor - 1x 8-10

    Seated Calves - 3x 8-10

    Hanging Leg Raise - 3x BW to fail

    Like

    A
    aj
    Jan 05, 2020

    Great Push Session Today with Andreas from Vienna, trains super hard, very strong and a awesome training partner.


    Atlantis Lateral Raise - 1x 5-9 1x 8-10 1x 15-20

    High Incline DB Press - 1x 4-9 1x 10-15

    Smith Incline Chest Press - 1x 4-9 1x 10-15

    Machine Dip - 1x 4-9 2x 10-12

    Prime Pec Deck - 1x 5-9 1x 8-10 1x 15-20

    Single Arm Machine Lateral - 1x RP Set (only two fail points) 11 then 7 reps

    Rope Extension Narrow Cable Stack - 2x 8-10 1x 12-15

    Overhead Extension Machine - 2x 8-10


    10/10 Session

    Like

    A
    aj
    Nov 13, 2019

    Yesterdays Push Session at PNX Gym with Brad/Jack/Bobby, nice session, plenty of good sets on ok ish kit! Incline Plate Loaded Press - 1x5-9 / 1x12-15

    Pin Loaded Shoulder Press - 1x5-9 / 1x12-15

    Neutral Grip Plate Loaded Tricep Press - 1x5-9 / 1x12-15

    D Handle Pec Deck - 3 x 12-15

    Cuffed Lateral Raise - 2 x 12-15

    Seated DB Lateral Raise - 2 x 12-15

    Machine Dip - 3x 8-10

    Tricep Pushdown - 3x 12-15 Legs today - last session before 4 days off and trip to NY for the Worlds!

    Like

    A
    aj
    Nov 11, 2019

    Pull Today At PHX Gym Burgess Hill with being down south!


    Superb session with Jack & Brad!


    Watson Chest Supported Row - 1x5-9 / 1x12-15

    Deadlift - 1x5-9 / 1x12-15

    Single Arm Step Back Row - 1x5-9 / 1x12-15

    Wide Grip Lat Pull Down - 3 x 12-15

    Seated Shrug - 3x 12-15

    Rear Delt Pulldown - 2x 8-10 1x 15-20

    D Handle Curl - 3x 10-12

    Single Arm Curl - 2x 12-15


    Push tomorrow!!

    Like

    S
    Serious bodybuilder
    Nov 11, 2019

    Hey Aj, which it’s your current diet now? Thanks

    Like
    A
    aj
    Nov 11, 2019
    Replying to

    Hey bro, changes daily really in terms of food options but I have


    4100 kcal 250 protein on training days

    3600 kcal 250 protein on off days!


    Granola, baby rice, whey, mince, rice, fruit, cookies, fruit juice, makes the majority of my diet!

    Like

    A
    aj
    Nov 10, 2019

    CURRENT SPLIT / EXERCISE SELECTION - Leg Training


    Legs A


    Standing Single Leg Curl - 2x8-10 1x20-25

    Barbell Back Squat 1x 6-9/1x10-15

    Atlantis Single Leg Press 1x 6-9/1x10-15

    Single Leg Seated Curl - 2x 20-25

    Single Leg Extension - 3x 12-15

    Donkey Calf Press - 4x 12-15

    Adductor - 1x Rest Pause ( fail - 5 breath x3)

    Abductor - 1x Rest Pause ( fail - 5 breath x3) } Legs B


    Prime Lying Leg Curl - 1x 8-10 / 2x 12-15

    Prime Leg Extension - 3 x 8-10 (adjusting load throughout)

    Banded, Paused Pendulum Squat - 1x 5-9 / 1x 12-15

    Banded Nytram Pivot Leg Press - 1x 5-9 / 1x 12-15

    Barbell Hip Thrust - 1x 5-9 / 1x 12-15

    Single Leg Seated Leg Curl - 2x 20-25

    Adductor - 1 x Triple Drop

    Abductor - 1x Triple Drop

    Atlantis Seated Calves - 3 x 12-15


    These sessions compliment each other in terms of a balance of uni lateral work, while also having one day focusing on getting v v strong at isolations before the compound and one day focusing almost purely on the compound work.


    These sessions are LONG and hard and take a while to recover fully from, don't copy this split and expect to recover unless you're nailing everything! This is about the highest total volume I can recover from on my lower body :) Every set is taken pretty close to complete muscular fail.



    Like

    S
    see5064
    Oct 14, 2019

    Aj I know it might be too much to ask but I really enjoy when you log your sessions on here. Even if you just have an outline like what your exercise sequence is how many sets per exercise and what reps you are aiming for. If it's too much time I understand but love seeing the outline of your training especially now that it seems like you are training arms daily. I really feel like my arms and side delts recover very well was thinking of adding more volume at the end of my sessions. Thanks man hope all is well enjoying the level up series and how you breakdown workouts.

    Like
    A
    aj
    Nov 10, 2019
    Replying to

    Gotcha! Full split is coming now :)

    Like

    A
    aj
    Oct 11, 2019

    Todays Check In! - Shots taken - 11th October 2019


    Bodyweight - 193.4 lbs - Up! And body composition still staying in a nice spot!


    Thoughts on physique - overall pretty happy, think I've added some decent density and tissue by taking bodyweight up a little further! :)


    Training - LEGS - PUSH - PULL - OFF - LEGS - PUSH - OFF (R1)

    PULL - PUSH - LEGS - OFF - PULL - PUSH - OFF (R2) * No change *


    Cardio - 35 mins on Rest Days (No change, besides, sometimes going for a walk instead to save recovery)


    TD Food - 600c 70f 250p (No change on last week)

    NTD Food - 400c 100f 250p (No change on last week)


    Mood / Energy / Thoughts - Think I caught a small bug mid week, few headaches and general tension in the nasal passage, yeah the nasal. So I've been dosing up a little bit on general painkillers to get rid. Hopefully will be gone in a few days!


    Here are this weeks pictures below - also Episode 6 of The Level Up will be posted up tomorrow!




    Like

    A
    aj
    Oct 07, 2019

    TRAINING DAY MEALS - 7th October


    No Weekly Check in this week as I was busy re-gaining lost weight from Scotland trip, but I'm back at it now! Few tweaks to diet purely to create some variety!!


    M1 - 3 Whole Eggs, 100g Salmon, 2 English Muffins or 3 Bagel Thins, 250g Fruit


    M2 - Pre - 100g Baby Rice, 200g Fruit, 50g Whey, 25g Dark Choc


    INTRA - 50g HBCD, 30g Pepto Pro, 10g Creatine, 5g Electrolytes.


    M4 - Post - 1 Packet Micro Rice, 200g Beef, Stir Fry Veg, Bagel 30g Jam, 250g Fruit


    M5 - 150g Oats, 50g Whey, 2 Packet Go Ahead Cereal Bars.

    Like

    A
    aj
    Sep 26, 2019

    Todays Check In! - Shots taken - 26th September 2019


    Bodyweight - 190.4 lbs - Held weight this week! This was the goal, so happy that it's been achieved.

    Thoughts on physique - Happy again with body comp, Danni thought I looked a little leaner this week in the mid section, I've reduced the volume of my oats in the last meal (making just with water, no microwave.. sorry JACK) and this has helped my mid section/bloat massively, feel a lot tighter with a lower volume meal pre-bed, something I need to remind myself a lot of during prep, not to get carried away with more volume.


    Training - LEGS - PUSH - PULL - OFF - LEGS - PUSH - OFF (R1)

    PULL - PUSH - LEGS - OFF - PULL - PUSH - OFF (R2) * No change *