30-45 minutes 3x per week. M-W-F
One set to failure. Thirteen movements.
But if youāre busy and want something simple, I always wanted to try this
Or thereās always this
2 Likes
Conjugate Training
Maintenance Phase
Week 9 Day 1
Max Effort Lower
Warmup
Kroc Rows - 60 lbs - 4 x 25
V - Ups - Bodyweight - 4 x 25
Dumbbell/KB Swings - 70 lb dumbbell - 4 x 25
Rack Pulls - 315 lbs - 5 x AMRAP
Trap Bar Shrugs - Three 45 lb Plates - 5 x AMRAP
AB Roll Ups - Bodyweight - 5 x AMRAP
Hip Abductor Machine - 200 lbs - 5 x AMRAP
Nonsupported Bent Knee Arms Extended Twisting Sit-Up - Bodyweight- 5 x AMRAP
Heels Elevated Close Stance SSB Front Squat - 210 lbs - 5 x AMRAP
Feet Against Wall Sit-Ups - Bodyweight- 5 x AMRAP
Standing Bent Over One Arm Lat Pull-In on Low Pulley - 110 lbs - 5 x AMRAP
Max Effort Split Stance Good Morning (Each Leg) - 135 lbs x 5, 155 lbs x 5, 175 lbs x 5, 195 lbs x 5, 215 lbs x 5, 235 lbs x 5, 255 lbs x 5, 265 lbs x 5, 275 lbs x 3
Incline Treadmill Walk - 2.6 Speed -15 Incline - 30 minutes
@T3hPwnisher @throwawayfitness
I appreciate it guys, Iāll try to refrain from sulking even though itās my log.
I just had a super successful week last week.
Career Fair, Two interviews I demolished for a spring and summer internship. I got a text from one of the interviewers saying I got a perfect score on the interview questions.
I also redeemed the hell out of myself with the last company I interned for.
They had an informational session during one of my class. I talked to the same dude who rejected my return offer and told him everything I was doing to be more āoutgoingā. I also told him my plan of going with other companies (cause thatās what he suggested)
He asked if I had all his contact info (linkedin, phone number email), and said keep in touch and I can get you an interview for a full time offer next year.
TLDR; I needed a break lmao
9 Likes
Yes!
I donāt require motivation to train, but having hit over 10K swings in 9 days and with only two more of the 20 workouts left to go, I can tell you: This challenge has helped with my motivation to train!
Plus, I think I heard somewhere you can actually do it in as little as a weekā¦
2 Likes
I really need to buy kettlebells.
Iāll definitely order some over winter break.
3 Likes
Conjugate Training
Maintenance Phase
Week 9 Day 2
Repetition Effort Upper
Warmup
ISO Lat Pulldown - 60 resistance - 4 x 25
Skull Crushers - 25 lb dumbbells - 4 x 25
Flat Dumbbell Bench - 45 lb dumbbells - 4 x 25
Dumbbell Floor Press 70 lb dumbbells - 5 x AMRAP
Incline Face Forward Two Dumbbell Curl - 30 lb dumbbells - 5 x AMRAP
Lying Close Grip Straight Arm Barbell Pullover - 60 lbs - 5 x AMRAP
Seated Two Arm Pulley Curl - 70 lbs - 5 x AMRAP
Flat Alternated Dumbbell Raise - 25 lb dumbbells - 5 x AMRAP
Inverted Row - Bodyweight - 5 x AMRAP
Two Arm Overhead Tricep Pulley - 60 lbs - 5 x AMRAP
Front Plate Raises - 55 lb plate - 5 x AMRAP
Incline Bench Barbell Wrist Curl - 60 lbs - 5 x AMRAP
Incline Treadmill Walk - 2.6 Speed -15 Incline - 30 minutes
8 Likes
I decided to try training twice a day. I think Iāll love this (more time to not think about training)
1 Like
Conjugate Training
Maintenance Phase
Week 9 Day 3
Max Effort Upper
Warmup
Chin-Ups - Bodyweight - 4 x AMRAP
Skull Crushers - 25 lb dumbbells - 4 x 25
Flat Dumbbell Bench - 50 lb dumbbells - 4 x 25
Reverse Incline Supermans - 35 lb dumbbells - 5 x AMRAP
Reverse Dumbbell Fly - 35 lb dumbbells - 5 x AMRAP
Incline Two Dumbbell Triceps Curl - 35 lb dumbbells - 5 x AMRAP
Seated Side Dumbbell One Arm Palm In Wrist Curl - 75 lb dumbbell - 5 x AMRAP
Seated Palms Out Dumbbell Press - 40 lb dumbbells- 5 x AMRAP
Seated Side Dumbbell One Arm Palm In Wrist Curl - 70 lb dumbbell - 5 x AMRAP
Seated Palms Out Dumbbell Press - 50 lb dumbbells- 5 x AMRAP
Standing Close Grip Easy Curl Against Wall - 90 lbs - 5 x AMRAP
Weighted Close Grip Push ups Feet on Bench - 45 lb plate - 5 x AMRAP
Standing Barbell Reverse Curl - 60 lbs - 5 x AMRAP
Floor Press - 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 3, 215 lbs x 3, 225 lbs x 3, 215 lbs x 3, 205 lbs x 3, 225 lbs x 2
Incline Treadmill Walk - 2.6 Speed -15 Incline - 30 minutes
7 Likes
Itās really cool that you were able to take the feedback from internship guy and make adjustments. Itās also great that you were able to run into that guy again, and that he was impressed by what you had done.
You do a great job of adapting advice and working through gym issues. Itās cool to see you do the same and get rewarded for it in your real life too.
Anyway, back to the weights! Whatās up with this maintenance phase? You seem to be making progress and youāre doing huge volumes! Are you liking what you see in the mirror, are you getting jacked? How much are you weighing?
3 Likes
I weigh 267 lbs!!!
Jk, I weigh 213 lbs
208 lbs ā> 213 lbs
Calories are in the 3200 range, in the next couple of weeks I believe I am due for another fat loss phase. I donāt plan on eating any more calories than I do now since the intention is to keep my weight within a reasonable range.
3 Likes
Conjugate Training
Maintenance Phase
Week 9 Day 4
Repetition Effort Lower
Kroc Rows - 60 lbs - 4 x 25
V - Ups - Bodyweight - 4 x 25
Dumbbell/KB Swings - 70 lb dumbbell
Prowler - One 45 lb Plate + 25 lb plate - 5 sets of pushing across length of gym turf
Stiff Leg PowerClean - 155 lbs - 5 x AMRAP
GHR - 25 lb plate - 5 x AMRAP
Standing One Arm Kettlebell Shrug - 124 lb kettlebell - 5 x AMRAP
DB Thrusters - 40 lb dumbbells - 5 x AMRAP
Weighted Heel High Twisting Sit Up - 10 lb plate - 5 x AMRAP
Flat Bench Three Way Leg Raise (straight, alt, leg pull in) - Bodyweight - 5 x AMRAP
Seated Leg Curl Machine - 70 lbs - 5 x AMRAP
Standing Bent Over One Arm High Lat
Pull-In on High Wall Pulley - 120 lbs - 5 x AMRAP
Close Grip Chin Up - Bodyweight- 5 x AMRAP
Incline Treadmill Walk - 2.6 Speed -15 Incline - 30 minutes
Completed last night
10 Likes
Conjugate Training
Maintenance Phase
Week 10 Day 1
Max Effort Lower
Warmup
Kroc Rows - 75 lbs - 4 x 25
V - Ups - Bodyweight - 4 x 25
Dumbbell/KB Swings - 75 lb dumbbell - 4 x 25
Rack Pulls - 365 lbs - 5 x AMRAP
Trap Bar Shrugs - Three 45 lb Plates - 5 x AMRAP
AB Roll Ups - Bodyweight - 5 x AMRAP
Hip Abductor Machine - 200 lbs - 5 x AMRAP
Nonsupported Bent Knee Arms Extended Twisting Sit-Up - Bodyweight- 5 x AMRAP
Heels Elevated Close Stance SSB Front Squat - 220 lbs - 5 x AMRAP
Feet Against Wall Sit-Ups - Bodyweight- 5 x AMRAP
Standing Bent Over One Arm Lat Pull-In on Low Pulley - 65 kg - 5 x AMRAP
Max Effort Split Stance Good Morning (Each Leg) - 135 lbs x 3, 155 lbs x 3, 175 lbs x 3, 195 lbs x 3, 215 lbs x 3, 235 lbs x 3, 255 lbs x 3, 275 lbs x 3, 295 lbs x 3, 305 lbs x 3
Incline Treadmill Walk - 2.6 Speed -15 Incline - 30 minutes
Really big fan of doing the max effort movement second to last (before treadmill). I have been training that way for the past 4-5 weeks or so.
I love not giving two sh*ts about what I can lift during training and end up getting stronger regardless because Iām focused on training every muscle.
11 Likes
Deep in the Gain Zone!
1 Like
This took me probably a decade of training to get to. You are SO far ahead of the game my dude.
1 Like
Welcome to the conjugate family!!
Will be following for sure ahahah
1 Like
Conjugate Training
Maintenance Phase
Week 10 Day 2
Max Effort Upper
Warmup
Chin-Ups - Bodyweight - 4 x AMRAP
Skull Crushers - 30 lb dumbbells - 4 x 25
Flat Dumbbell Bench - 60 lb dumbbells - 4 x 25
Reverse Incline Supermans (incline double swingey) - 40 lb dumbbells - 5 x AMRAP
Reverse Dumbbell Fly - 45 lb dumbbells - 5 x AMRAP
Incline Two Dumbbell Triceps Curl - 30 lb dumbbells - 5 x AMRAP
Seated Side Dumbbell One Arm Palm In Wrist Curl - 80 lb dumbbell - 5 x AMRAP
Seated Palms Out Dumbbell Strict Press - 50 lb dumbbells- 5 x AMRAP
Standing Close Grip Easy Curl Against Wall - 80 lbs - 5 x AMRAP
Weighted Close Grip Push ups Feet on Bench - 55 lb plate - 5 x AMRAP
Standing Barbell Reverse Curl - 60 lbs - 5 x AMRAP
Floor Press - 135 lbs x 3, 155 lbs x 3, 175 lbs x 3, 195 lbs x 3, 215 lbs x 3, 225 lbs x 2, 235 lbs x 1, 225 lbs x 2, 205 lbs x 3, 215 lbs x 3, 225 lbs x 2
Incline Treadmill Walk - 2.6 Speed -15 Incline - 30 minutes
5 Likes
This is like the worst time period to cut.
Got thanksgiving and Christmas coming up soon.
ā¦ā¦Oh well
2 more weeks then itās time otherwise Iām just gonna keep going and going cause this is addicting.
3 Likes
Conjugate Training
Maintenance Phase
Week 10 Day 3
Repetition Effort Lower
Warmup
Kroc Rows - 75 lbs - 4 x 25
V - Ups - Bodyweight - 4 x 25
Dumbbell/KB Swings - 75 lb dumbbell
Stiff Leg PowerClean - 165 lbs - 5 x AMRAP
GHR - 25 lb plate - 5 x AMRAP
Standing One Arm Kettlebell Shrug - 124 lb kettlebell - 5 x AMRAP
DB Thrusters - 50 lb dumbbells - 5 x AMRAP
Weighted Heel High Twisting Sit Up - 10 lb plate - 5 x AMRAP
Flat Bench Three Way Leg Raise (straight, alt, leg pull in) - Bodyweight - 5 x AMRAP
Seated Leg Curl Machine - 90 lbs - 5 x AMRAP
Standing Bent Over One Arm High Lat
Pull-In on High Wall Pulley - 65 kg - 5 x AMRAP
Close Grip Chin Up - Bodyweight - 5 x AMRAP
Incline Treadmill Walk - 2.6 Speed -15 Incline - 30 minutes
5 Likes
Conjugate Training
Maintenance Phase
Week 10 Day 4
Repetition Effort Upper
Warmup
Pull-ups - Bodyweight - 4 x AMRAP
Skull Crushers - 30 lb dumbbells - 4 x 25
Flat Dumbbell Bench - 60 lb dumbbells - 4 x 25
Dumbbell Floor Press - 80 lb dumbbells - 5 x AMRAP
Barbell Preacher Curl - 70 lbs - 5 x AMRAP
Lying Close Grip Straight Arm Barbell Pullover - 80 lbs - 5 x AMRAP
Preacher Curl - 70 lbs - 5 x AMRAP
Flat Alternated Dumbbell Raise - 30 lb dumbbells - 5 x AMRAP
Chest Supported Row Machine - 130 lbs - 5 x AMRAP
Two Arm Overhead Tricep Pulley - 80 lbs - 5 x AMRAP
Front Plate Raises - 55 lb plate - 5 x AMRAP
Incline Bench Barbell Wrist Curl - 70 lbs - 5 x AMRAP
Incline Treadmill Walk - 2.6 Speed -15 Incline - 30 minutes
7 Likes
Hmmm, might start the fat loss phase next week, letās see how much I weigh in the morning.