Looking ripped as there!
Still catching up
05/08 - Push
A/ Speed Bench
8 x 3 with 80 kgs
B/ Lateral Raise
4 x 8 with 16 kgs
C/ Machine Reverse Fly
25, 20, 15, 12, 9 reps
D/ Military Press
Ramping up to a signle at 70 kgs
Didn’t do enough ramp up sets. had not pressed in a long time, and after this session I felt weak! Still way easier than the first pushing session.
06/08 - Arms
A/ Barbell Curls with Fat gripz
5 x 8 with 30 kgs
B/ Hammer Curls with Fat Gripz
3 x 8 + 8 partials with 12 kgs
C/ Reverse Grip EZ Bar Curl
3 x 15 with 20 kgs
D/ Rope Pushdowns with Fat Gripz
6 x 12 ramping up
E/ Floor Skullcrusher with Fat Gripz
4 x 20 with 20 kgs
Was rushed so skipped most of the abs and calves stuff
Had not done a pure arm session in forever. Didn’t used much weight for my elbows were quite achy and tender that day. We’ll see next time
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Arm sessions are for real trainers!!!
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When did you switch to bodybuilding…LOL @TrainForPain would be proud of you.
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Switched to bodybuilding training… looks jacked. Clearly I’ve all the answers. Well, I have one answer. I just apply it to every question
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My calves have grown, especially my soleus (I didn’t know we could see it, but I can now on the sides !) and tibialis. And honestly I like it. I’ll never have huge quads, so nice calves are a plus.
Strength and bodybuilding aren’t that different anyway 
Ok, so let’s fast forward so that I can catch up the log. This week was the same as last week, except that there was a progression method on ALL lifts (either small weight increase, lower number of reps, rest decrease, adding more bands…)
Despite being a festival this weekend, I feel STRONG and GOOD. Maybe it’s the motivation of doing this style of training again? Maybe it’s a switch in my mindset? Still a bit pained by the breakup and all, but I can really feel changing. I try to work more, appreciate life more, and especially ACT. Do things.
Yesterday for instance, there was a girl at the restaurant that was eyeballing me, and I found her cute, so afterwards I went to see her and exchange phone numbers. I don’t really care in itself, I was just proud that I dared, and acted to try and make me happy, instead of overthinking or being paralyzed by anxiety. I’m trying to do this in more facets of my life now.
This week I really put the diet in paranthesis. But I REALLY want to lose more weight. To have the crazy “woaw” factor needed on social media. Here’s yesterday’s back day (light is good so I look a bit better here 
Also in a few days (probably next wednesday) I’ll be doing a FULL blood panel, including testosterone and all. First time. I don’t really think I have crazy low T, but who knows? The results of a sportive friend scared me lol) I’ll post them here. I have been fatigued for 2 years. But it was probably depression honestly
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Good for you! I mean that sincerely. I can’t imagine trying to date or meet real-life people nowadays - the world has been kind of in transition for you younger folks! This is awesome.
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It’s terrible and I suck at it 
The only times that were fruitful were when the girl was clearly interested/making an effort.
12/08
A/ Speed Bench
8 x 3 with 80 kgs
B/ Lateral Raises
4 x 8 with 16 kgs
These were tough as Hell!
C/ Machine Rear Delts
25 with 20 kgs
20 with 25 kgs
15 with 30 kgs
12 with 35 kgs
9 with 35 kgs
I had never put so much weight on these. Felt like my shoulders/traps were going to dislocate. Really trained like a rabid dog
D/ Military Press
1 with 70 kg
Nothing crazy here, my client was arriving
Short and sweet session
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Lovin’ that blue check mark, my friend. Congratulations!
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Well, that’s good; the alternative is criminal
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I’m honored 
I know you’re joking but it’s actually true. For all but one, they made the first step or hints so strong that even my Asperger ass caught them ahahah
13/08 - ARMS
A/ Barbell Curls with Fat gripz
5 x 8 with 30 kgs
B/ Hammer Curls with Fat Gripz
3 x 8 + 8 partials with 10 kgs
C/ Reverse Grip Fat Gripz Bar Curl
4 x 15 with 15 kgs
D/ Rope Pushdowns with Fat Gripz
6 x 12 with 40 kgs
E/ Floor Skullcrusher with Fat Gripz
3 x 30 with kgs
Didn’t use more weight, just focused on the feeling. I remembered that last session, my elbows were quite sore, so yeah, joints before the rest.
I’ve lost some weight and I look nice, but to reach the next level of leanness I need to make more efforts.
So I’m gonna quit alcohol for a while. In the last 7 days I’ve been drunk 4 times. There’s too much tentations here in August, in the most touristic location of France, as a single man lol. Festivals, pool parties, etc etc
And let’s be real, it feels lonely on the weekend when ALL your friends are in happy couples and they spend their free time with their SO and you’re always alone at home, because you rarely see them anymore. So yeah I’m more tempted to go out
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14/08 - Conditioning
A/ 4 Rounds of
250m Rower
12 DB Burpees
12 KB Swings
12 Plank KB Pull-through
2’ rest
B/ AMRAP 8’
8 cals Bike
8 cals Air Runner
8 Air Squat
C/ AMRAP 8’
10 cals Bike
10 cals Air Runner
10 Air Squat
D/ AMRAP 8’
12 cals Bike
12 cals Air Runner
12 Air Squat
The “anaerobic” stuff (A/ ) was sucky. The rest felt super good and fresh !
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I have been working so much these times… in fact pretty much all the time excepted for when I went out. Working a lot on social media etc is time consuming, but I really love it and people are starting to really like it and find some value
Still training, but diet is horrendous. Started a food log with friends today. We send pictures of everything we eat. Going strict: otherwise I won’t lose these last pounds
Did some sumo for a video before my arm day. Very irresponsible, but fun
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A/ Banded Chest Press
8 x 4 (explosive, 1 second pause at the top, 50 secs of rest)
B/ DB Bench Press
8 with 36, 40, 44 kgs PRs hehe)
C/ Paused Floor Press
3 reps with 110kgs : “easy”, explosive and in control! Gonna double 120 next week
D/ Rope Pushdown
6 x 12 pyramiding up the weight
E/ Close Grip Pushup
1 x 35
F/ Fat Gripz Skullcrushers
4 x 10 with 35 kgs
I mean, look at this session. Don’t you want to do it? It’s glorious. So enjoyable. Thanks John.
After this program I’m gonna do my own conjugate again and I’m going to draw heavy inspiration from this.
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Great work, man! Keep it up!
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Nice DB pressing!
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Thanks, I’m happy with my pressing progress right now (thank God, because this program has been PUMMELING my tris)
I think that next monday, without hangover and 0 sleep, I’ll be able to rpess the 48 for 6 (or I’ll try at least!)
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I’m obviously a big fan of John’s, and I remember liking this program.
Where do you fit in conditioning? Just bigger sessions on the two off-days?
Exactly! Doing two 1-hour session of cardio 
Last time, after warming-up it was:
AMRAP 30’
500m rower
400m run
50m front rack carry 50 kgs barbell (this was brutal af, my back!!)
EMOM 15’
1’ assault bike
1’ tire slam
1’ battle rope
(my partner had his legs trashed and wanted something more upper body)
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Looks awful. My AMRAP on that at this point would be 1
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