Can’t forget the badass training music
???
That is a whole other level of lacking awareness
Ohhhhhh you know, if there’s anything that sharing an apartment has taught me, it’s that I should lower my expectations for people.
It’s unrealistic for me to expect decency from most people
And……they’re at it again
You know what’s going through dude’s mind?
“Get out of here Tim!”
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I left for the gym at 2 am. Was tired of listening to these subtle slimy noises. You know what’s even more funny, dude likes to say negative things about fat chicks talking to his friends on a group video chat.
Could’ve fooled me 
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Do the youth still know of Adam Sandler? I always think of this scene at a time like this.
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I’m thinking to do
DE on Wednesdays and Thursdays
And ME on Saturdays and Sundays
For better time management
Cause whatever I’m doing right now ain’t workin lol! We got busy!
All this volume takes so much time too lol. Doing ME in the early morning before work is crunch time and hella stressful. It’s gonna burn me out, so doing a switcheroo would help.
Conjugate Training
Maintenance Phase
Week 5 Day 1
Dynamic Effort Lower
Warmup
Lying Leg Curl 80 lbs - 4 x 25
Goblet Squat - 60 lb dumbbell - 4 x 25
Dip Bar Hanging Leg Raise - Bodyweight - 4 x 25
Weighted Box Jumps - 30 lb dumbbells - 10 x 2
Wide Stance Concentric Good Mornings - 225 lbs - 5 x AMRAP
Face Pulls - 100 lbs - 5 x AMRAP
Dumbbell Cleans - 70 lb dumbbells - 5 x AMRAP
Kneeling Cable Crunch - 120 lbs - 5 x AMRAP (idk how to do this movement lol)
Weighted Bent Knee Twisting Sit-Up
Heel High Sit Up - Bodyweight- 5 x AMRAP
Standing Bent Over Close Grip Bar Lat
Pull-In on Low Pulley - 120 lbs - 5 x AMRAP
Close Stance Leg Press - 4 Plates - 5 x AMRAP
Hip Abduction - 125 lbs - 5 x AMRAP
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Conjugate Training
Maintenance Phase
Week 5 Day 2
Dynamic Effort Upper
Warmup
Standing EZ Bar French Press - 60 lbs - 4 x 25
Incline Twisting Dumbbell Row - 30 lb dumbbells - 4 x 25
Dumbbell Incline Press - 50 lb dumbbells - 4 x 25
Reverse Incline Dumbbell Kickbacks - 20 lb dumbbells - 5 x AMRAP
Incline Cuban Press - 10 lb dumbbells - 5 x AMRAP
Standing Behind Back Barbell Palms Up Wrist Curl - 90 lbs - 5 x AMRAP
Single Arm Dumbbell Shrug - 75 lb dumbbell - 5 x AMRAP
Wide Grip Barbell Pullover - 50 lbs - 5 x AMRAP
Weighted Medium Grip Pushups - 55 lb plate - 5 x AMRAP
Seated Incline Dumbbell Curl - 30 lb dumbbells - 5 x AMRAP
Speed Incline Bench - 135 lbs - 10 x 3 - 5 x AMRAP
Dips - Bodyweight- 5 x AMRAP
Incline Treadmill Walk - 2.6 Speed -14.5 Incline - 30 minutes
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I love strategizing based off my habits
How long do these sessions typically take you, Tim? I count 62 & 57 sets in those last two DE days, which is super impressive from a work capacity standpoint.
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I believe it takes me like an 1 hour - 1:30 minutes to finish all those sets,
In order to get all those sets in and not waste time I am constantly moving and super setting a bunch of movements.
I really like where I’m going with my training, I feel balanced.
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This machine confuses me
Conjugate Training
Maintenance Phase
Week 5 Day 3
Max Effort Lower
Warmup
Lying Leg Curl 80 lbs - 4 x 25
Goblet Squat - 60 lb dumbbell - 4 x 25
Dip Bar Hanging Leg Raise - 5 lbs - 4 x 25
2 Sec Pause High Bar Close Stance Squat - 135 lbs x 3, 225 lbs x 3, 275 lbs x 3, 315 lbs x 3, 335 lbs x 3, 355 lbs x 3, 375 lbs x 3, 385 lbs x 1, 365 lbs x 3, 385 lbs x 1
Leg Extensions - 190 lbs - 5 x AMRAP
Stiff Legged Barbell Dead Lift Off Bench - 275 lbs - 5 x AMRAP
Barbell Shrug - 225 lbs - 5 x AMRAP
Weighted Plank - 45 lb plate - 5 x AMRAP
Incline Compound Sit-Up (right,center,left) - 5 x AMRAP
Weighted Compound Sit-Up - 10 lbs - 5 x AMRAP
Close Stance Barbell Hack Squat - 265 lbs - 5 x AMRAP
T-Bar Row Machine - 2 Plates - 5 x AMRAP
Incline Treadmill Walk - 2.6 Speed -15 Incline - 30 minutes
Lol this is like the strength I had when I was 247 lbs running a McCallum program while consuming 4k calories.
I barely ate anything this week, I actually found myself at 208 lbs the middle of this week, and now I’m 210. Also, this is a high-bar squat not a low bar, which is harder.
And….the only way to go is up?!? Awesome!
My training is working
13 Likes
Conjugate Training
Maintenance Phase
Week 5 Day 4
Max Effort Upper
Warmup
Standing EZ Bar French Press - 60 lbs - 4 x 25
Incline Twisting Dumbbell Row - 30 lb dumbbells - 4 x 25
Dumbbell Incline Press - 40 lb dumbbells - 4 x 25
2 Second Pause Incline Bench - 95 lbs x 3, 135 lbs x 3, 145 lbs x 3, 155 lbs x 3, 165 lbs x 3, 175 lbs x 2, 155 lbs x 3, 165 lbs x 3, 175 lbs x 3
Iso Overhead Tricep Pulley Machine - 60 lbs - 5 x AMRAP
Shoulder Press Machine - 110 lbs - 5 x AMRAP
Squatting Two Dumbbell Palms up Wrist Curl - 40 lb dumbbells - 5 x AMRAP
Wide Grip Bent Over Rows - 205 lbs - 5 x AMRAP
Scott Bench Reverse Wide Grip Barbell Curl - 60 lbs - 5 x AMRAP
Incline Dumbbell Fly - 40 lb dumbbells - 5 x AMRAP
Seated Back Supported Dumbbell Front and Side Lateral Raise - 20 lb dumbbells - 5 x AMRAP
Standing Reverse Wide Grip Tricep Press Down on Lat Machine - 100 lbs - 5 x AMRAP
Incline Treadmill Walk - 2.6 Speed -15 Incline - 30 minutes
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Bought this monstrosity to make sure I’m eating enough. Going to start drinking fairlife milk throughout the week.
No more being unprepared with food when my schedule gets crazy.
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In Super Squats I remember there was a paragraph stating some dude worked a construction job for the summer so he would carry around a thermos of milk.
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What’s going on boss?