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AJ Shukoori

AJ Shukoori is a bodybuilder and fitness model from Canada. After spending his teenage years playing various sports, he turned his attention to bodybuilding – aiming to sculpt his dream physique.

In 2014, he earned his Pro Card after winning the Arnold Amateur that year; he’s since become recognized as a leading athlete in his home country.

This is his story:

“Remember why you started. When you reach a goal, always set a new one.”

Athlete Statistics

Full Name: Aj Shukoori
Weight	Height		Age		Date of Birth
205 - 215lbs (88.5 - 93.0kg)	5'10" (177.5cm)		43		December 23, 1980

Nationality		Profession		Era
Canadian		Bodybuilder, Fitness Model		2010

Weight	205 - 215lbs (88.5 - 93.0kg)
Height	5'10" (177.5cm)
Age	43
Date of Birth	December 23, 1980
Nationality	Canadian
Profession	Bodybuilder, Fitness Model
Era	2010

“There is no satisfaction better than self-sacrifice, discipline and hard work.”

Accomplishments

2012 (WBFF)

2012 World Muscle Model – 1st

2013 (IFBB)

North American Championships, Physique – 1th

2014 (IFBB)

Arnold Amateur, Physique – 1st (Pro Card)
Pittsburgh Pro – 17th
New York Pro, Physique – 8th
Toronto Pro, Physique – 7th

2015 (IFBB)

Miami Muscle Model Pro – 14th
New York Pro – 12th
Pittsburgh Pro – 4th
Vancourver Pro – 2nd
Toronto Pro Supershow – 5th
Europa Atlantic City Pro – 3rd
Mr. Olympia – 16th

2016 (IFBB)

Pittsburgh Pro, Physique – 3rd
Toronto Pro, Physique – 2nd
Wings of Strength Chicago Pro – 4th
Mr. Olympia, Physique – 11th

“I’ve learned that nutrient timing is key to recovery and growth. I wish I had have known that when I started.”

Biography

Start of Fitness Journey

Born and raised in the heart of Canada, Toronto, AJ grew up participating in during his childhood and teenage years. Naturally, his interest in sports led to him entering the gym – desiring to build a strong and aesthetic physique.

However, AJ made some mistakes as a beginner; he wasn’t aware of the importance of nutrition at the start of his journey, and neglected to create a balanced diet plan.

Making Progress

AJ soon realized his mistakes, and began eating clean, nutritious meals. As a result, over the next 10 years, he packed-on lean muscle mass – sculpting an impressive physique.

Not long after, the Canadian’s friends acknowledged his muscular frame, and began encouraging him to enter fitness competitions.

AJ celebrating his victory at the 2014 Arnold Amateur.

First Competition

In 2012, at the age of 32, AJ stepped on stage at his first bodybuilding show – the WBFF World Championships, in the muscle model category.

Here, his hard work and determination paid off, as he impressed the judges with his strong physique. Although it was his debut appearance, AJ left the competition after being awarded the 1st place trophy.

It was this victory that motivated him to continue in the sport.

Pro Card

The Canadian continued training rigorously in the gym, developing his body further. He entered his second competition in 2013, taking home another trophy after beating his opponents at the IFBB North American Championships.

However, his biggest moment in his career so far, came in 2014. AJ entered the Arnold Amataur show, hopeful of making a name for himself in the industry – and he did just that.

The 34-year-old beat 15 other athletes to claim the trophy.

But that wasn’t all he took home. After winning this prestigious show, AJ was awarded with the elusive Pro Card – realizing his dream of becoming a professional bodybuilder.

“I train seven days a week, no days off.”

Training

AJ trains 7 days per week in the gym, working each muscle group twice – as he doesn’t take any days away from lifting weights, he considers his second body part workouts as his rest days (he’ll work out with more volume over weight).

Workout Routine

AJ’s training plan looks something like this:

Monday – Legs, Abs & Calves

Lying Leg Curls – 5 sets of 15 reps
Barbell Squats – 5 sets of 10 reps
Barbell Lunges – 4 sets of 10 reps
Leg Extensions – 3 sets of 15 reps
Stiff Legged Deadlift – 3 sets of 10 reps
Ab Circuit – 15 minutes (Various Ab Exercises)
Standing Calf Raises – 4 Dropsets
Seated Calf Raises – 4 Dropsets

Tuesday – Chest & Shoulders

Incline Dumbbell Press – 5 sets of 10 reps
Flat Barbell Press 4 sets of 8 reps
Dumbbell Fly’s – 3 sets of 15 reps
Side Lateral Raises – 4 sets of 10 reps
Rear Delt Machine – 3 sets of 15 reps
Dumbbell Shoulder Press – 4 sets of 8 reps

Wednesday – Back

Lat Pull Down – 4 sets of 10 reps
Dumbbell Rows – 4 sets of 10 reps
Deadlifts – 4 sets of 6 reps
Machine Pull Over – 4 sets of 10 reps

Thursday – Legs, Abs, Calves

Leg Curls – 5 sets of 12 reps
Barbell Squat – 4 sets of 10 reps
Leg Press – 4 sets of 30 reps
Leg Extension – 4 sets of 10 reps
Ab Circuit – 15 minutes (Various Ab Exercises)
Standing Calf Raises – 4 Dropsets
Seated Calf Raises – 4 Dropsets

Friday – Chest & Shoulders

Incline Dumbbell Press – 4 sets of 10 reps
Machine Press – 4 sets of 10 reps
Pec Deck – 4 sets of 10 reps
Side Lateral Raises – 4 sets of 10 reps
Bent Over Rear Delt – 4 sets of 15 reps
Machine Shoulder Press – 4 sets of 10 reps

Saturday – Arms, Abs & Calves

Seated Curls – 4 sets of 12 reps

Sunday – Back

Chin Ups – 4 Dropsets
Pull Over – 4 sets of 10 reps
Dumbbell Rows – 4 sets of 10 reps
Bent Over Rows – 4 sets of 10 reps

“Beginners fail to realize how important it is to consume quality whole foods and to fuel your body with portioned meals throughout the day.”

Nutrition

AJ knows the importance of nutrition, after making the mistake of neglecting a clean diet at the start of his fitness journey. As a result, AJ eats clean all-year-round to continue developing his physique.

Diet Plan

Here’s AJ’s usual diet plan:

Breakfast – 3 Eggs with 3 slices of bread
Snack – 6oz Chicken with 2 cups of rice
Lunch – 6 oz Steak with 10 oz sweet potato
Snack – 7oz Salmon with 1tbsp olive oil
Dinner – 6oz Chicken with 1/4 cup of Nuts
Snack – 4 Eggs with 6 oz sweet potato

“I respect hard work and dedication, inside and outside of the gym.”

Idols and Influences

When it comes to bodybuilding idols, there’s only one name on AJ’s lips – Arnold Schwarzegger.

The Canadian respects the Austrian Oak the most, due to his accomplishments both as a bodybuilder, and outside of the sport.

“Arnold is my idol. Not only because he was Mr.Olympia multiple times or because he had an amazing physique. But because he’s a business man and he achieved everything he set out to achieve.” – AJ Shukoori