Maybe the answer is to vary your conditioning similar to Kennycrox’s nutrition and muscle confusion.
Hang on, finding a published article.
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He’s not wrong about plenty of stuff - it just comes across as someone spouting information out of context and in the wrong order to the point that it is detrimental to someone who can’t pick it apart properly. I don’t think walking is going to have the same effects on the body as prowler sprints. But it’s not something that’s under the category of “never good for hypertrophy or strength”, as he put it. He literally said, under the heading Cardio Take Home, that the best case scenario one could put themselves in is doing no cardio. Advising that someone do no cardio if they want to lose more weight is the same thing as saying that they don’t know how to advise someone how to continue losing weight in a healthy manner.
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He also failed to consider the effects of each form of cardio. I would say that high intensity cardio combined with training for strength/hypertrophy and eating a deficit is a bad idea. A person might actually lose more muscle due to under recovery.
This is exactly what I do pretty regularly. Validation feels good.
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2 days ago:
Week 4 day 2
Dips +45 4x8
Pull-ups +45 4x8
Goblet squats 75 4x8
Single leg glute bridge with 60 on hips 4x8 ea leg
Seated OHP 135 4x8
Calf raise 4xfailure
2 days ago:
Crossovers 3x15
Pullovers 3x15
Trap bar deads 275 3x15
Push press 135 3x15 (last set 115)
CGBP 3x15
Donkey calf raise 3xfailure
Yesterday:
One day after my last full body so I just did some fluff, lateral raises, skulls, curls, DB OHP, seated calf raises and abs
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Genuinely angry you didn’t go with “Building the Mini-lith” there.
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And now I’m genuinely angry at my failing wit.
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Yesterday: 22 mile bike ride with my brother, quick and easy, nice and fast pace. Finished at the Stone brewing company at the end of the trail for a couple IPAs then went for tacos at a hole in the wall place nearby in Richmond. Awesome day.
Today: couple mile ride to the gym towing my kids in the trailer (which all totals over 100 lbs so the hills aren’t that fun)
Incline Bench
135 2x18
plate loaded row
180 2x18
leg extension
150 2x18
plate loaded glute bridge
180 2x18
DB OHP
40s 2x18
Donkey calf raise
130 2x18
Everything with slow eccentrics and explosive concentrics stopping just short of lockout. Honestly sets of 18 suck, and then I have to superset them next week, and then I have to do 3 sets of 18 the week after, and then superset that the week after that. Needless to say, mondays will be lame for the next 3 weeks.
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Today: hit shoulders and arms
Seated BB OHP 135 3x8 superset with wide grip pullups 3x10
lying db tri ext 25s 3x12 superset with cable tri pressdowns 3x10
machine preachers 5 second eccentric 3x8 superset with plate curls 35 3x10
lateral raises with 15 lb kettlebells 2x50
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You can’t understand the burn here until you do it lol
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Haha, the little muscles can hurt the worst! Side delts, calves, forearms.
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Is that the holy grail of 3D delts? 
Sounds really awful!!
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Missed your log for a couple of days and the replies stack up.
That is some high rep stuff Flap, those mondays in a couple of weeks looks damn hard.
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Dude 50 reps at 15lbs is insane. Did you lay down and hug your delts and wimper? I know I would have probably cried. Nothing burns more painful for me than delts.
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I did hug my delts. The kettlebells really suck with the weight hanging below your hand, too. But side delts are stubborn, so stubborn I must be as well.
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I don’t have DBs at home, so I rigged up a piece of plumbing with a chain running through it and a carabiner connecting the two ends. Add plates and raise away. Actually, now that I’m writing it out, I’m realizing I can definitely use those for swings and probably a whole host of stuff I didn’t consider.
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Today: week 5, day 2
Dips +45 2x8, BW 1x20
SS with pull-ups +45 2x5, program didn’t call for this but I was on a pull-up/dip station and it seemed like a good idea.
Hammer strength low row 2 plates 2x8, drop to 1 plate x15 on second set
Leg Press 400 2x8, drop to 200 1x10 on second set
Leg extension 70 2x20 superset with Leg Curl 110 2x8
BB OHP 135 2x8
Calf raise 120 3xfailure
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Week 5, day 3
Crossovers 2x12
Cable row 2x12
Squats 225 2x12
BB OHP 135 1x12, 1x7 drop to 95 1x5 to finish the 12
DB OH tri ext 55 2x12
Superset with diamond pushups 2x20
Hammer curls 50 lb DBs 2x12 (6 each arm)
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Week 6 day 1
Superset 1
Bench 155 2x18
Pull-ups 2x18
Superset 2
Cable rows 2x18
55 lb BB curls 2x18
Superset 3
DB OHP 40s 2x18
Tri rope 2x18
Seated strict lateral Raises 10 lbs 2x50
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Week 6 day 2
10k race in the mountains saturday so no leg stuff this week (that’s why last session was sans legs, bro swole week)
Superset 1
Incline DBs 85s 2x8
superset with close grip cable pulldowns, the whole stack which I just love doing, 2x8
Superset 2
Weighted Chins +45 x8, +70x3 drop to BWx12
Machine preachers 70 2x8
Superset 3
freemotion cable shoulder press, 5 second eccentrics 100 2x8
tricep machine 45 2x15
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