Aj's 2019 Off Season

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

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

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!

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!!

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

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.

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.

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!

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.

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 *