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!

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

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 *

Cardio - 35 mins on Rest Days (No change)

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

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

Mood / Energy / Thoughts - Energy has been weirdly good this week! BUT I know the de-load is needed and it will be a very difficult few sessions to train over the coming days as being so busy with peaking and show planning it gets a little out of hand in terms of session quality, so I'd rather de-load, and be back into it on Monday with all cylinders firing.

Here are this weeks pictures below - also Episode 5 of The Level Up will be a BNBF Finals Special Episode, to be posted at some point next week :)

Aj, one question, how do you structure the rest pause in adductors? a fixed load per tot. reps (25/30 or more?) with breaks from how much time? Thank you

Todays Check In!

Bodyweight - 184 lbs ( was 185.5 yesterday, dropped a bit too much after rest day, will adjust macros)

Training - LEGS - PUSH - PULL - OFF (Repeat) with two rotations, see back in log to view.

Cardio - 35 mins on Rest Days (10 mins dropped off, was too much for my legs)

TD Food - 550c 60f 250p

NTD Food - 400c 90f 250p (dropped some carbs for protein to fit meal frequency, will raise carbs again for next week)

Mood / Energy - little bit more fatigued this week from the busy week last weekend and the heat! but it's cooled down now and a chilled weekend this weekend to catch up on things, then literally a MONTH of having a show day every single weekend, which will be mad! But looking forward to it all of course, then from the end of the season until my prep starts, the focus is on being pretty damn selfish and setting up my prep extremely well.

First documentation episode is coming next week, any title suggestions? I'm thinking... 'The Level Up'?

For now, here is this weeks pics.

LEGS ROTATION 1 and Update on Bodyweight/Physique

Legs was superb today, great connections and solid set up in terms of exercise selection! I'll see if I can recover from this volume soon, but I feel as if I'll just about get away with it for now, assessing this obviously by my readiness to train and some bio-feedback (RHR, HRV).

Settled at the new place now so expect content to resume, I have no WIFI as of yet, so uploads will be stocked up for a huge dump of content in a few weeks when I get the chance to upload it all.

For now, keep following the logs and ask any questions.

I'll post my full diet in my next post :)

MY ULTRA-FLEX TRAINING SET UP

Frequency - Legs, Push, Pull - Rest - Repeat.

I could of gone crazy with exercise selection here, but I've really stuck to the basics, and I will rinse them.

Session Layout Listed Below! - Most sets will be 3 working.

PULL 1

Neutral Grip Chin

Deadlift - Conventional

Single Arm DB Row

Prime Grip Neutral Pulldown

Upper Back Cable Row

Back Stretch

Cable Rear Delt

Prime Preacher Curl

Single Arm Cable Curl

Bicep Stretch

PULL 2

Prime Extreme Row

Barbell Deficit RDL

Nick Gloff Style T-Bar Row

Wide Grip Pulldown

Upper Back Row

Back Stretch

Reverse Pec Deck

Hammer Strength Preacher Curl

Seated Hammer Curl (DB)

Bicep Stretch

PUSH 1

High Incline DB Press

Incline H/S Press

Neutral Grip DB Press

Cuffed Pec Flye

Cuffed Laterals

Tricep Crossbody Extension

Lying Cable Skullcrusher

Chest/Delt/Tricep Stretches Added

PUSH 2

Incline Barbell Press

Incline Atlantis Press

Barbell Seated OHP

Weighted Dip

Prime Pec Deck

Prime Machine Lateral

DB Lateral High Rep

Flat Bar Tricep Pushdown

Single Arm D Handle Tricep Extension

LEGS 1

Life Fitness Seated Leg Curl

Prime Plate Loaded Leg Extension

Atlantis Hack Squat

Leg Press Quad Focused

Barbell Reverse Lunge

Adductor RP

Abductor RP

Seated Calf Raise

Prime Preacher BFR

Tricep PushDown BFR

LEGS 2

Atlantis Standing Leg Curl

Prime Plate Loaded Leg Extension

Pendulum Squat

High & Wide Pivot Leg Press

Single Leg Atlantis Leg Press

Walking Lunge

Abductor

Adductor

Standing Calf Raise

BFR Triceps

BFR Biceps

Hey Guys! - UPDATE.

Long time no speak since Gran Canaria and travelling all over the place with shows & seeing my family, my sister leaves for Sweden soon for around 8 months so I won't see her for ages, hence staying down South between the two southern shows, just kind of fell into place really!

I've been training out of Underground of course, enjoying it but can't wait to get fully settled into a routine in UltraFlex, things will just flow a lot better when we are there full time.

Today I have Legs with Jack & we'll try and get the full session filmed up for the Members Site, I have the video of Josh/George's Peak coming also, but waiting on a USB adaptor to actually plug in my Camera to get this uploaded, apologies on the wait guys.

Food has been relatively consistent, just eating out a little more frequently than I'd like to accommodate social events etc , which is all good.

Just checking in with you guys from Gran Canaria :) Me and Danni are having a fantastic time relaxing.

We hit up Legs today for my first proper session back since de-loading, felt VERY fresh mentally and physically so very excited to take that into my sessions when we are home!

Food wise we are being pretty sensible to be honest, one big breakfast around 10am, salad for lunch around 1-2pm, then a big evening meal with ice cream of course, we're moving a fair amount but doing a lot of relaxing by the pool too, I imagine I'm around maintaining bodyweight (visually, amidst the water retention haha)

I'll weigh when I get back after two consistent days of eating & moving, and then we'll have the all clear on caloric intake leading into my final push up before prep, this will be fairly lengthly, steady in BW progression and not afraid to hold if I need too, but the main goal being getting calories as high as possible prior to prep!

Hope you guys are all well and bearing the heat!

Evening guys, second day of rest for me today, following my typical OFF DAYS deload set up before holiday tomorrow, so that's two days off, I'll take tomorrow & Wednesday off, heading to the gym in Gran Canaria on Thursday, where I'll hit Push, Pull, Legs. All workouts probably being lower in volume as I'll aim to hit baseline and work up from there a little over the next meso, especially with changes to gym environments highly likely over the coming weeks!

Still doing 35 min CV on these off days to keep moving and stay sane!

Hope you are all well :)

I’m not AJ nor am I an expert like him but just thought I’d give my 2 cents... 1. Depends on your starting point and what your current condition is like....? 2. What is your end goal conditioning...? 3. How much time / what is your end date...?

Absolutely unreal leg session at Temple Gym today with Ally & James, James is my client, who is doing fantastic in his current gaining phase after finishing up a mini cut, Ally is competing in 3.5 weeks at the UKDFBA Southern in Bikini, she'll do fantastic, she's an absolute work horse.

Full session will be live on the site very soon, filmed up by Hannah :) New low of 178 lbs this AM, dropping very fast at the moment.

Rest day tomorrow, cardio and doing some adult stuff getting ready for the house move & also holiday! Need to grab some actual sunny weather clothing & swimming shorts haha

LEGS

Standing Leg Curl - 1x 8-10 then 2x 12-15, after second high rep set, drop with partials.

Atlantis Pendulum - 1x 5-9 then a back off in loading for 1x 12-15

Cybex Leg Press - 1x 15 Paused in the hole, then 1x 30 Paused in the hole ( this fucked me up big time )

Flex Leg Extension Pin Loaded - 2x 12, holding contractions and paused in lengthened range too, then 1x 15, followed by a double drop (was even more fucked up by this point)

Nautilus Glute Thrust - 1x 12 with 6pps (beat PE-AD by a few reps lol) then a 1x15 with 4pps.

Adductor - 2 sets of 12-15 moderate intensity

Cybex Sled Calf Press - 2 sets of 8-15 paused in the lengthened range

12/10 Session, just so good, so much fun, 3 hours of epic training, had my playlist on in the gym too, amazing.

Decent drop on the scales this morning, down to 178.6 lbs, new low in this mini diet, and bringing with it some new detail for sure, just feel tighter all over!

Push today was great at Temple Gym - however I am starting to feel the combination of both training & diet fatigue kicking up, this morning from cardio all the way through to my pre workout meal I was dragging my ass around, I got everything done don't get me wrong, but I was dragging, and I know the holiday and bringing up calories will be the immediate fix for this - both removing current diet & training fatigue.

To be honest my plan for the holiday is to do a few sessions, probably an upper and lower, still hard sessions, but very low frequency, so this will act as a deload for both me and Danni for when we return, to get straight back into the swing of things again!

Bodyweight wise I'll want to basically keep it where it's at, so I'll keep expenditure fairly high, but aim on being an adult with food options & hit protein as a bare minimum (I'll take powder/a box of bars) - I simply cannot undo a six week diet by being an idiot on holiday haha :)

Hope all is well with you guys, let me know if there's anything you want to see!

LEGS with Jack coming very soon, and I'm training legs tomorrow at Temple with Hannah behind the camera!

Evening guys, Great rest day yesterday & an awesome podcast recorded with Georgeyyy boy! Check it out if you haven't already, few insightful bits :) Went up to Flex N Tone today for Pull with two of my friends who are over from Vienna, was a fantastic session, felt fairly strong considering all variables (hit 45 min fasted CV this AM and only had one meal prior, sleep was not amazing last night either) but no excuses needed.

Last little 'dig' with this mini cut this week so cardio is now daily 45 mins on the stairs at 140bpm +, ready to attack this as I am loving the CV work.

Little bit behind on meals today but no complaints as it allows me to get in a few later, so my mince and veggies meal now, then 600g fruit and whey pre bed, as I've found the oats is still not sitting with me amazingly, they taste epic, but I just wake up a little bloated from them, the fruit, even despite the volume of it, I wake up feeling absolutely fine and bowel movements are better too.

Will be at Temple Gym Tomorrow for Push, pumped for it!

Looking good mate! 5:30am!?!? I could never do that... good for you though as I wish I was a morning person!!

Evening Guys! Full Physique shots posted on IG, following suit with some here.

Been fasting till my pre workout meal most days, that ends up being around 10am, today it was 11am, I did this a lot in prep too and found it very beneficial mentally and physically. I'm waking around 5:30 am recently too, and loving this also, kickstarts my day fantastically.

Upper today with Danni was very good, performance holding nicely on most compound moves and the new temple gym is a great place for us to train until we leave Brum, never been a huge fan of Ultimate if I'm honest, Temple is fantastic in so many ways.

Got Legs tomorrow, special treat for you guys, training with Thorburn at MJ's Gym and yes, it will be on the site very soon.

Great Push Session with Josh yesterday at Flex n Tone - tried out all the Nautilus Kit, managed to get 4pps on the flat and about 3.5 pps on the incline which I think is ok! Will try and ramp those numbers up next time I'm there for sure!

Today is legs and I'll be off to Temple for the session, usual curl / extension to begin, then Atlantis Pendulum, Cybex Leg Press and a lunge variation or single leg press to finish! Very excited.

Hit 30 mins light walk this AM, which is what I usually do when in a deficit to save my legs for the session, formal cardio performed every rest, push & upper day.

Hope all is well with everyone!

Afternoon guys! - Had a great weekend, watched Spiderman in 3d, epic film, and went out for a steak (fillet of course) with Danni on Sunday.

We hit Pull today at Temple Gym, it's not the old school Temple we all know, but it's a decent new one! Some of the old kit still remains, with some new pieces added! We really liked it & had a 10/10 session!

Off to Flex n Tone tomorrow for Push with Josh Mchale, which will be filmed for the site!

Just ate PWO meal - 100g kallo rice puffs, 200g blueberries, 50g whey, cinnamon.

Rest of the day I will box off steps and get a sun-bed (holiday prep)

Hope you guys are all well!

Afternoon guys - bit of an update on the mini cut!

Hit new lows in the 181's this week, but felt super watery the past few days with the heat bringing hay fever into play haha, cardio done this morning at 30 Mins Stairs L11, certainly feeling a lot fitter with having some Medium Intensity CV in. Today is rest, yesterday was a great leg session with Danni, always good to train with her :)

We should be fully moved in up in Sheffield by the end of this month, which is super exciting!

Rest Days I try and split up my check ins with a few walks and I like to get a decent amount of my steps/expenditure done in the morning so I can try and 'REST' for as long as possible throughout the day.

Macros today - 200c 60f 225p - Increased protein a little on this day now, to help curb satiety a little more!

M1 was 250g Greek Yoghurt, 300g Blueberries, 150g Pear, 15g Nutridyn Fruits & Greens and 25g Dark Chocolate!

Great Pull Session y'day hitting the 205kgs RDL for 5. Very chuffed with that, must admit I do feel a bit beaten up from it today, cardio was a drag this morning, but I got it done, just adjusting to the lower calories and I feel pretty tired upon wake, which is unusual for me!

Push planned out for today

Incline H/Strength x3

Moderate Incline DB Press x3

BW Dips x3

Cuffed Laterals x4

Cuffed Flye x3

Single Arm Lateral Raise (Life Fitness) x1 RP Set

Crossbody Tricep Extension x4

Single Arm Tricep Extension x3

Rest day today! - Bit of a different day food wise but will run you through it as it will help some of you guys realise you can stay on track!

Totals - 250c - 60f - 200p

M1 - Berries, Pears, Whey iso and Greens Powder - 25g dark choc

M2 - Tonnes of veg, 500g potato, 150g chicken, 200g blueberries

M3 - Mixed Berries, Whey Iso / Greens Powder - Dark Choc (see a pattern here?)

M4 - Grenade Carb Killa

M5 - Zizzi Meal Out ( Danni's family are eating out for a b'day, it would be stupid for me to say no, as I'm only mini cutting) - I'm having Sea Bass , 477 kcal on the online menu, so I've saved a few extra calories if it seems a little off.

Pull tomorrow & I'll be hitting it with Danni which will be fun!

Morning guys - so a few of you have requested my food set up!

Here is a training day - I'll layout my NTD in my next post.

M1 (Around 9am) - 200g Blueberries - 160g Pears - 45g Whey Iso - 1 Scoop Nutridyn Greens

M2 (Around 11am) - 100g Rice Flakes - 45g Whey Iso - 200g Blueberries - 15g Almond Butter

Intra - 50g HBCD, 32g Pepto Pro, 5g Electrolytes, 2g Taurine, 5g Creatine.

M3 (Post) - 250g Jasmine Rice (Packet) - 180g Chicken Breast - 1 Packet Salad - 1 Courgette

M4 (Around 8pm) - 100g Salmon - Salad / Leafy Greens

5-6 litres of fluid.

Ashwaghanda at 600mg daily

CBD - 750mg pre bed

Rhodilia Rosea / Holy Basil in AM / M2.

Magnesium Glycinate - 200mg pwo and pre bed

Vit d3 - 5000iu

No multi vit

Any questions just ask!

Evening guys! Hope you are all well.

So a bit of an update on proceedings with myself - currently around 190 lbs, I had to re-gain a decent amount of the lost weight from being sick (& under-eating) which saw me drop around 10 pounds haha! So I was pretty happy to retain numbers throughout this period of time when I was lighter.

The plan after BodyPower was actually to start a mini cut, but for obvious reasons that didn't happen. So now that I've gained back most of the weight (& momentum in the gym with that) it's time to run my first mini cut since last August. As I've pretty much spent the last 11 months in a surplus or maintaining.

The goal with this phase is to facilitate more gaining time prior to my 2020 prep. I started my last mini cut at 181, starting this one at pretty much 190! That's pretty cool if you ask me. So you can probably imagine the thought process I have right now...

Diet down to around 175.

Then aim to make 195 good on the next push up. I won't be able to get to 195 now without absolutely force feeding, which I'm not prepared to do.

I'll out-line my starting nutrition, cardio & expenditure in my next update, as I begin on Monday.

Fantastic day on Sunday at the first UKDFBA Qualifier of the season, such an awesome time spent with epic people, cannot wait for the Scottish show next!

I then hit Push with Kuba today, session was filmed by Hannah for the site, it was a good session & I felt it was the perfect amount of volume for us both, I took PB's on most compound moves, which considering my bodyweight is still down, is a pretty epic sign that some of the bodyweight I had was perhaps not needed!

Push Session

All 2 Set Work - 1x 5-9 / 1x 12-15

Incline Atlantis Press - 2 Sets

Dumbbell High Incline Press - 2 Sets

Dip - 2 Sets

Pec Deck - 2 Sets

Seated Lateral - 2 Sets

Cuffed Lateral - 2 Sets

Front Raise (DB) - Rest Pause (3 Fail Points)

Seated Crossbody Tricep Extension - 2 Sets

Wide Grip Pushdown - Rest Pause (2 Fail Points)

Stretches for Chest, Delts & Triceps.

Fantastic Pull Session today at UltraFlex!

All 2 set work was 1x5-9 / 1x12-15

Prime Wide Pulldown (Semi supinated Grip) - 2 sets

Prime Row - 2 Sets

DB RDL - 2 sets

Single Arm D Handle Pulldown - 2 Sets

Upper Back Row - 2 Sets

Reverse Pec Deck - 3 sets - 20-25 reps (rear delts I find respond fantastic to high rep work)

Prime Arm Curl - 3 sets 8-10

High Cable Curl - 3 sets 8-10

Hope all you guys are having a fantastic weekend.

Two new supplements in my regime now, to control stress further.

500 mg 1x a day - https://www.amazon.co.uk/Jarrow-Rhodiola-Rosea-500mg-60-Pieces/dp/B0013OULQ0/ref=sr_1_fkmrnull_1?keywords=rhodiola+jarrow&qid=1558463252&s=gateway&sr=8-1-fkmrnull

1g (2x capsules twice a day) - https://www.amazon.co.uk/Association-Antioxidant-Simply-Pure-Guarantee/dp/B01DAJCIUC/ref=sr_1_3?keywords=holy+basil&qid=1558463286&s=drugstore&sr=1-3

Herbs are fantastic. Dr Dean educated me on the use of these for calming the nervous system in times of high stress.

Ben & Holly - Thanks guys! Means a lot!

I was back yesterday, feeling closer to my normal self, but I think it's going to take a little bit of time just to edge myself back into routine, when you don't train for the best part of a week, you kind of feel lost!

Session yesterday was actually really good with Mike :) (Biceps & Banter)

All 2 set work was 1x5-9 / 1x12-15

Life Fitness Leg Curl - 2 Sets

Atlantis Hack Squat - 2 Sets

Nytram Pivot Leg Press - 2 Sets (1x20 on second)

Prime Leg Extension - 1 10-12 1 Triple Drop

Abductor - 2x25

Adductor - 1x rest pause, 3 fail points

Calves - 2 sets seated 2 sets donkey

Abs - 3 sets.

In for Pull today, then Push Monday with Kuba after the UKDFBA Show tomorrow :)

So I've rested all weekend - still feeling not myself and pretty sure it's a mixture of things. I will most likely be resting until I feel 100% because I can't afford to just prolong this illness and take away from more time making progress.

It's very frustrating for me and I've got pretty emotional at points because training is what I rely on for a lot of my mood, stress control etc, it helps me in so many ways, so I know I just need to accept I'm not 100%, but I will be soon :)

Hope you guys are all good!

Evening guys, Upper Body Today At UltraFlex, felt decent, still feeling a little off, but expecting to be back to norm by next week :) A lot of it is in my head I'm sure of it, because I'm aware of what happened last week, it's just messing with me a little bit still, so I'll keep my head on :) Legs tomorrow - will ramp it up again :)

Will you be sticking to this volume for the foreseeable future AJ? Or will you slowly ramp up to your previous volume and intensities?

First proper session back in yesterday at UltraFlex. Was actually very good.

Leg Extension / Leg Curl (precursor warm ups to see how I was feeling) - x3 sets back to back, 12-15 reps, 2-3 shy of fail.

Atlantis Hack - 7pps x 8 / 6pps x 10 - both away from fail.

DB RDL - 80kgs x 11 / 60kgs x 10 - Again both felt comfy!

Single Leg Press (Atlantis) - 2 sets of 12-15

Calves - 4 sets 12-15

Preacher Curl - 2 sets 12-15

Tricep Extension - 2 sets 15-20

Adductor - 1 rest pause set.

Felt fine after, legs feel good today, so I know this volume was a SMART move. I can hit similar volume on Saturday too.

Rest day today, so doing 35 mins on the stairs, to improve my fitness, as this is something I need to improve for now for sure.

Upper tomorrow & will be back to normal numbers on that session.

Hope you guys are all good!!

Hey Aj, maybe you could make a video discussing HR variability and recovery etc and how they go together?

Rest day yesterday - spent mostly at the Laptop!

Today is Push, I'll be rejigging my week a bit based on BODYPOWER, but wanting to get all my sessions in effectively, so I've just played around with a few days to make that work.

Push Session today will be as follows :)

Incline Ham Strength - 3 sets

High Incline DB Press - 3 sets

Dip - 3 sets

Cuffed Flye - 2 sets + Drop

Cuffed Lateral - 2 sets + Drop

Narrow Grip DB Press - 3 sets

Crossbody Extension - 1x Triple Drop

Overhead Tricep Extension - 1x Rest Pause DONE.

Hi AJ, do you always programme a pre-activation exercise before your main compound on leg day? I’ve always placed compounds first. Thanks!

Today is leg day and here is the plan! Back Squat rotation.

Physique Update Posted Y'day at 192.3 lbs - Weight keeps coming, not chasing it, it's just coming my way and still holding up well.

Here are my quarter turns :)

So a bit of an update!! Bruges & Brussels was amazing - very short yet sweet trip, with a lot of travel, but I loved it, so did Danni :)

Hit Legs y'day with Brad Johnson, you guys will see this on the site very soon, it was a great return to training.

I will work my way towards getting some further epic content for you in the coming weeks, you all loved the Thorburn stuff :) Push today, nothing AMAZING, but it was OK, matched numbers on the strongest I've been, so this is a good sign :) Ready to start inching my way forwards again now. Hope you're all having a great week :)

AJ, you said you’re starting your Deload after today’s pull Session, how do you choose macros during the deload period?

Hey AJ

where do you get your magnesium glycinate from And what brand? Im from Australia and can’t get it anywhere!

So, Legs today at FlexNTone, what an amazing Gym, if you're ever in Manchester, GO!

Session - Filmed up :)

Nautilus Prone Leg Curl - 1x5-9 / 1x12-15

Cybex Hack Squat (New Style) - 1x5-9 / 1x12-15 - 92.5kgs x 7+1 / 85kgs x 12+1

Hammer Strength Pendulum Leg Press - 1x5-9 / 1x12-15

Cybex Eagle Range Leg Extension - 1x12-15, 1x12-15 into triple drop

Nautilus Adductor - 1x Rest Pause set, 10-12, 5 deep breath, fail, 5 deep breath, fail.

Nautilus Abductor - 1x Rest Pause set, 10-12, 5 deep breath, fail, 5 deep breath, fail.

Calves - 3x12-15

10/10 Session, what a gym!

Current Training Day Diet -

1 - 300g Fruit, 42g Whey Isolate

2 - Pre - 125gs Oats, 42gs Whey Isolate, 100gs Banana, 10g Fat from Dark Chocolate, or a variety of Nut Butters - Added Salt here.

3 - Intra - 30gs HBCD, 20gs EAA, 20gs Pepto Pro, 2g Taurine, 2g Electrolytes, 5g Creatine

4 - Post - 150g Rice Based Cereal, 200g Fruit, 42gs Whey Isolate

5 - 250gs Rice, 200g Chicken, 300-500gs Veggies - Added Salt Here

6 - 150gs Granola, 250gs Greek Yoghurt, 10g Added Fats from same options as pre.

Good push session today, stalled like hell on the High Incline Dumbbell, which I'm reviewing in my head now - Other than that, very good session with great connections and pumps.

Just an unreal Pull Session today!

Cybex Row - 2 sets

Barbell RDL - 3 sets (1 Top, 2 Down) - 185kgs x 8 / 160 x12/10

Single Arm D Handle Row - 1x12-15 and 1 rest pause set

Medium, Semi Supinated, Mag Pulldown - 3 sets

Hammer Strength Low Row - 1 triple drop set (this felt MAD, crazy traps/upper back pump, give it a shot)

Lat Stretch - held for as long as possible on wide pull up

Reverse Pec Deck - 4 sets of 20+ reps ( connect well with these higher reppers )

Atlantis Curl - 3 sets 8-10 - taxing fully lengthened

Single High D Handle Curl - 3 sets 12-15 - taxing fully short

Bicep stretch - 30 secs under load in lengthened position