Who Is AJ Shukoori?
Canadian bodybuilder and fitness model AJ Shukoori. After practicing a variety of sports during his adolescence, he resorted to bodybuilding to create the physique of his dreams.
AJ Shukoori won the Arnold Amateur that year, earning his Pro Card in 2014, and has since established himself as a top athlete in his native nation.
“Remember why you started. When you reach a goal, always set a new one.”
Body Measurements of AJ Shukoori
| Full Name: | Aj Shukoori |
| DATE OF BIRTH: | 23 December 1980 |
| ERA: | 2010 |
| PROFESSION: | Bodybuilder, Fitness Model |
| NATIONALITY: | Canadian |
| AGE: | 41 |
| HEIGHT: | 5’10” (177.5cm) |
| WEIGHT: | 205 – 215lbs (88.5 – 93.0kg) |
“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 – 1st
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
- Vancouver 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
AJ Shukoori was born and raised in Toronto, the geographic center of Canada, and he spent his youth playing sports. He naturally began going to the gym because of his passion for sports and desire to have a muscular and appealing figure.
However, AJ Shukoori made some errors when he first started. He neglected to develop a balanced food plan because he wasn’t aware of the significance of nutrition at the outset of his adventure.
Making Headway
After quickly realizing his errors, AJ started eating wholesome, nourishing meals. Over the following ten years, he added lean muscle mass and developed an outstanding body.
Soon after, the Canadian’s buddies saw his muscular build and started urging him to compete in fitness events.
AJ enjoying himself after winning the 2014 Arnold Amateur.
Inaugural Competition
At the age of 32, AJ competed in the muscle model division at his first bodybuilding competition, the WBFF World Championships, in 2012.
Here, his perseverance and hard training paid off as he dazzled the judges with his muscular build. Despite it being his first appearance, AJ quit the contest after receiving the first-place trophy.
This triumph gave him the drive to keep playing the game.
Card Pro
The Canadian kept up his strenuous gym workouts and proceeded to build his physique. 2013 saw him compete in his second competition, winning another prize in the IFBB North American Championships.
But in 2014, he experienced his career’s pinnacle moment to date. AJ entered the Arnold Amateur show to establish a reputation for himself in the business, and he succeeded in doing so.
To win the award, the 34-year-old defeated 15 other sportsmen.
But he brought home more than just that. After taking first place in this esteemed competition, AJ received the coveted Pro Card, making his ambition of becoming a professional bodybuilder a reality.
“I train seven days a week, no days off.”
Training
AJ works out in the gym seven days a week, training each muscle group twice. Since he doesn’t take any days off from weightlifting, he views the days he works out the second body part as his rest days (he’ll focus on volume overweight).
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 Drop sets
- Seated Calf Raises – 4 Drop sets
Tuesday – Chest & Shoulders
- Incline Dumbbell Press – 5 sets of 10 reps
- Flat Barbell Press 4 sets of 8 reps
- Dumbbell Fly – 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 Drop sets
- Seated Calf Raises – 4 Drop sets
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 Drop sets
- 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
After making the error of ignoring a healthy diet at the beginning of his fitness quest, AJ is aware of the significance of nutrition. Consequently, AJ maintains a healthy diet all year long to continue building his physique.
Food Menu
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.”
Influences and Idols
There is just one name on AJ’s lips when it comes to bodybuilding idols: Arnold Schwarzenegger.
The Canadian has the highest regard for the Austrian Oak because of both his achievements in and outside of the field of bodybuilding.
“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
“Bodybuilding is about continually seeking to better yourself, not about satisfaction.”