tlgains
November 11, 2022, 4:52pm
3171
Conjugate Training
Maintenance Phase
Week 12 Day 2
Repetition Effort Upper
Standing E-Z Bar French Press - 70 lbs - 5 x AMRAP
Standing Dumbbell Strict Press - 40 lb dumbbells- 4 x 25
Lat Pulldown - 62.5 kg - 4 x 25
Seated Medium Grip Barbell Triceps Curl and Press - 80 lbs - 5 x AMRAP
Tricep Rope Pushdown - 57.5 kg - 5 x AMRAP
Seated Row Machine - 150 lbs - 5 x AMRAP
Behind the Back Barbell Wrist Curl - 110 lbs - 5 x AMRAP
Seated Close Grip Concentrated Barbell Curl - 80 lbs - 5 x AMRAP
Standing Behind Back Alternated Dumbbell Palms Up Wrist Curl - 65 lb dumbbells - 5 x AMRAP
Standing Wide Grip Half Way Front Barbell Raise - 60 lbs - 5 x AMRAP
Close Grip Barbell Bench Press - 205 lbs - 5 x AMRAP
Log Strict Press - 132 lbs - 5 x AMRAP
Incline Treadmill Walk - 2.6 Speed -15 Incline - 30 minutes
12 Likes
tlgains
November 13, 2022, 2:59am
3172
Extremely fun game, I recommend 1000%
tlgains
November 14, 2022, 6:23pm
3173
Conjugate Training
Fat Loss Phase
Week 1 Day 1
Max Effort Lower
Warmup
Kroc Rows - 80 lb dumbbell - 4 x 25
V - Ups - Bodyweight - 4 x 25
Dumbbell/KB Swings - 80 lb dumbbell - 4 x 25
Kettlebell Ukrainian Deadlift - 124 lb - 5 x AMRAP
45 degree Back Extension - 50 lbs - 5 x AMRAP
Barbell Seal Rows - 135 lbs - 5 x AMRAP
Spread Eagle Sit Ups - 25 lb plate - 5 x AMRAP
Non supported Bent Knee Sit Up - 2.5 lbs - 5 x AMRAP
Weighted Incline Bent Knee Sit-Up - 5 lbs - 5 x AMRAP
Medium Stance Leg Press on Wall Type Leg Machine - 4 Plates each side - 5 x AMRAP
Standard Bent Over One Arm Long Bar Rowing - 2 Plates - 5 x AMRAP
Anderson SSB Squat - 160 lbs x 3, 210 lbs x 3, 230 lbs x 3, 250 lbs x 3, 270 lbs x 3, 280 lbs x 3, 290 lbs x 2, 270 lbs x 2, 250 lbs x 3, 270 lbs x 2
Incline Treadmill Walk - 2.7 Speed -15 Incline - 30 minutes
12 Likes
Even your warm ups are getting Strong!
2 Likes
tlgains
November 14, 2022, 11:53pm
3175
No words can describe how excited I am for this fat loss phase.
Canāt wait to look better and be stronger than I was before cutting.
Mr. @atlas13 knows, itās such an awesome phenomenon
5 Likes
atlas13
November 14, 2022, 11:58pm
3176
Hell yeah brother. You spent all that time packing on that muscle, time to shed the coating and show it off! With the weights you are moving, you will be absolutely dangerous at a lower bodyweight
2 Likes
simo74
November 15, 2022, 11:11am
3177
I seem to always be doing the opposite to everyone else. Seems like everyone is cutting and I am always trying to eat more
2 Likes
Itās because youāre an Aussie: on the other side of the world.
2 Likes
tlgains
November 15, 2022, 6:01pm
3179
Me once I reach my desired physique:
1 Like
What about your Calves broh!?
2 Likes
tlgains
November 16, 2022, 1:46pm
3181
Conjugate Training
Fat Loss Phase
Week 1 Day 2
Max Effort Upper
Warmup
Dumbbell Fold In - 25 lb dumbells - 4 x 25
Incline Twisting Dumbbell Row - 55 lb dumbbells - 4 x 25
Dumbbell Incline Press - 55 lb dumbbells - 4 x 25
Max Effort Incline Iso Dumbbell Press - 50 lbs x AMRAP, 55 lb x AMRAP, 60 lb x AMRAP, 65 lb x AMRAP, 70 lbs x AMRAP, 75 lbs x AMRAP, 75 lbs x AMRAP, 70 lbs x AMRAP, 70 lbs x AMRAP, 70 lbs x AMRAP
Shrug Snatch Grip Deadlift (Shrug barbells off ground first then pull) - 205 lbs - 5 x AMRAP
Fat Gripz Zottman Curls- 30 lb dumbbells - 5 x AMRAP
Incline Iso Dumbbell Skull Crusher - 30 lb dumbells - 5 x AMRAP
Rear Delt Machine - 8th hole - 5 x AMRAP
Kneeling Wide Grip Barbell Curl - 70 lbs - 5 x AMRAP
Medium/Wide Grip Straight Arm Pullover Across Bench - 40 lb barbell - 5 x AMRAP
Low Pulley Facing Front Three Way Deltoid raise - 20 lbs - 5 x AMRAP
Standing Facing One Arm Triceps Press Down on High Wall Pulley - 30 kg - 5 x AMRAP
Incline Treadmill Walk - 2.7 Speed -15 Incline - 30 minutes
8 Likes
tlgains
November 16, 2022, 4:17pm
3182
Sirloin steak sandwiches:
Buttered sour dough bread
4 slices sharp cheddar
3 pieces of Walmart Seasoned Sirloin Steak
Yummy! Washing it down with Fairlife Milk as well!
9 Likes
Fat Loss training and diet doesnāt look so bad!
1 Like
tlgains
November 16, 2022, 5:00pm
3184
As the calories go down! The more boring my food gets!
Funny: I am the opposite. I make food elaborate when there isnt much of it. When eating becomes a job, the menu becomes much more utilitarian.
1 Like
simo74
November 16, 2022, 9:49pm
3186
and then there is me, who just makes Chilliā¦every day LOL
1 Like
tlgains
November 17, 2022, 7:57pm
3187
Iāve seen nothing, but success with my student org this Fall semester.
4 Likes
Are you about to get beheaded by Thor?
2 Likes
tlgains
November 18, 2022, 4:36pm
3189
Conjugate Training
Fat Loss Phase
Week 1 Day 3
Repetition Effort Upper
Warmup
Dumbbell Fold In - 20 lb dumbells - 4 x 25
Incline Twisting Dumbbell Row - 55 lb dumbbells - 4 x 25
Dumbbell Incline Press - 55 lb dumbbells - 4 x 25
T-Bar Row Machine - 45 lbs + 25 lb plate - 5 x AMRAP
Iso Dumbbell Tricep Kickback - 20 lb dumbbell - 5 x AMRAP
Iso Seated Pulley Shoulder Press - 70 lbs - 5 x AMRAP
Plate Pinch (Bumpers) - 35 lb plates - 5 x Hold for as long as possible
Straight Arm Dumbbell Pullover - 60 lb dumbbell - 5 x AMRAP
Dips - Bodyweight - 5 x AMRAP
Standing Run the Rack Dumbbell Curls - 40 lb dumbbells - 5 x AMRAP
Dumbbell Flat Bench - 70 lb dumbbells - 5 x AMRAP
Incline Treadmill Walk - 2.7 Speed -15 Incline - 30 minutes
11 Likes
tlgains
November 18, 2022, 4:37pm
3190
Nah, Thor is going to get fat and depressed because of my awesomeness
2 Likes
