There have been SO many awesome moments there. Just a great character.
1 Like
Conjugate Training
Week 5 Day 1
Max Effort Lower
Deficit Deadlift ( 1 inch / 25 lb bumper plate)
135 lbs x 3
155 lbs x 3
175 lbs x 3
195 lbs x 3
225 lbs x 3
245 lbs x 3
275 lbs x 3
315 lbs x 3
335 lbs x 1
355 lbs x 1
375 lbs x 1
395 lbs x 1
415 lbs x 1
435 lbs x 1
455 lbs x 1
Seated Leg Press
270 lbs - 4 x 10
Leg Extension
190 lbs - 4 x 10
Lying Leg Curl
50 lbs - 4 x 10
Incline Treadmill Walk - 2.0 Speed - 11.0 Incline - 30 minutes
Had I not been on autopilot I wouldāve squeezed in more straining reps after 455 lbs with lower weight. High-key was trying to get outta the gymā¦ so crowded. We will have to make a note of that protocol in my notes section on my phone.
8 Likes
Canāt wait to lose all this fat. I think Iāll look good in the 190s or lower 200s (Bodyweight)
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No way bro! 225+! Youāre a Mass-tadon now!
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Itās Bruce Randall time!
Definitely give him a read up if you havenāt already. Heās a fantastic role model.
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Lol there really is something beautiful about milk!
https://www.strength-oldschool.com/forums/topic/17-the-amazing-transformation-of-bruce-randall/
This is nice quote as well:
" Take a sculptor about to create a statue. He takes a big, ungainly piece of rock and with his hammer and chisel he chips away at the rock until he creates the desired effect. Well, I was that big ungainly hulk of rock and the dumbells and barbells were my hammer and chisel. I also had something on my side that the sculptor does not have, Diet ." ~ Bruce Randall
His strategy for losing weight seems to be the same as yours dude.
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Much the opposite: he did MORE work when his calories were low: I do less.
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Conjugate Training
Week 5 Day 2
Incline Treadmill Walk - 2.2 Speed - 11.5 Incline - 30 minutes
Wide Grip Pin Press (From Chest)
95 lbs x 3
115 lbs x 3
135 lbs x 3
155 lbs x 3
175 lbs x 3
195 lbs x 3
205 lbs x 1
215 lbs x 1
225 lbs x 1
235 lbs x 1
225 lbs x 1
225 lbs x 1
245 lbs x 1
Flat Bench
205 lbs - 3 x 5
Standing E-Z Bar French Press
90 lbs - 3 x 8
Tricep Rope Pushdown
50 resistance - 3 x 10
Chin-ups
Bodyweight - 3 x AMRAP
6 Likes
Howās the cut going dude? Still feeling good?
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Hell yeah! Havenāt had a problem at all.
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Love it!
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Conjugate Training
Week 5 Day 3
Dynamic Effort Lower
Speed Box Squat
10 x 2 - 225 lbs (10 sec in between)
Conventional Deadlift Speed Pull
10 x 1 - 315 lbs (10 sec in between)
Dumbbell Rows - 4 x 10 - 70 lb dumbbells
RDL - 3 x 10 - 275 lbs
Back extension - 4 x 10 - 25 lb plate
Standing E-Z Bar Curls - 3 x 10 - 90 lbs
Tabata Armor Building Complexes - 30 lb kettlebells
Incline Treadmill Walk - 2.2 Speed - 11.5 Incline - 30 minutes
Bodyweight: 229.8
My day is made, loved reading that scale this morning.
9 Likes
I was trying to think of a pun to do with your name and lean and stumbled into ātiny timā in my brain, which I decide wasnāt appropriate since youāre jacked but anyway, here is a song by Tiny Tim. Itās weird.
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I love how creepy that song is haha
Edit: this guy looks identical to penguin from the Michael Keaton Batman movie.
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Yea, everything about it is weird. I kinda thought that guy looked like @tlgains.
I only know this song because some random British band I like used the title for inspiration for one of their songs.
Lol it made the āCreepy Old Songsā playlist
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I always wanted to look like a pigeon 
Btw that Through The True Bits song sounds pretty cool.
Iāve also heard that other weird song before, probably on some stupid meme or something. Always thought Mickey Mouse was singing that.
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lolol
Iām not sure you are actually wrong about that
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Conjugate Training
Week 5 Day 4
Dynamic Effort Upper
Speed Bench
10 x 3 - 160 lbs (10-20 sec rest in between sets)
Dips - 4 x 10 - Bodyweight
Tricep Rope Pushdown - 4 x 10 - 50 resistance
Standing Dumbbell Strict Press - 4 x AMRAP - 50 lb dumbbells
Pullups - 3 x AMRAP
Tabata Dumbbell Thrusters - 40 dumbbells
Incline Treadmill Walk - 2.2 Speed - 11.5 Incline - 30 minutes
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Thanks for the rec dude, Iāve been listening to them all morning!
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Thereās really something empowering about cooking to support your training, especially when your food tastes good.
First time making french toast today (using keto bread), and now Iām going to figure out how to make a quesadilla
1 Like