Not having to actually follow the progression schemes of those programs will definitely help with anxiety. Just 1 hard day, rather than a hard day KNOWING that worse is coming.
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Now you tell me. This disclaimer was not in the book of bad ideas. LOL
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Popeye forearms incoming!
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I am like a smidgen away from closing the number 2, not too shabby.
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Iāve forgotten how many there are, what do they go up to?
Iāve thought about buying some in the past but never pulled the trigger, Iāll be interested to see how you like and use them.
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Conjugate Training
Fat Loss Phase
Week 8 Day 3
Repetition Effort Lower
Warmup
Goblet Squat - 80 lbs - 4 x 25
V-Ups - Bodyweight - 4 x 25
Dumbbell Rows - 70 lbs - 4 x 25
Seated Dumbbell Shrug - 80 lb dumbbells- 5 x AMRAP
Twisting Hyper Extension - Bodyweight- 5 x AMRAP
Lying Outer Thigh and Hip Exercise - Bodyweight - 5 x AMRAP
Chinning Bar Compound Leg Pull-In - Bodyweight - 5 x AMRAP
Flat Footed Medium Stance Dumbbell Squat to Bench - 75 lb dumbbells - 5 x AMRAP
Seated Dumbbell Rear Side Bend - 60 lbs - 5 x AMRAP
Decline Arms Extended Compound Sit-Up - Bodyweight - 5 x AMRAP
Standing Bent Over Wide Grip Bar Lat Pull-In on High Pulley - 115 lbs
Dumbbell Pinch Holds - 10 lb dumbbells - 5 x AMRAP
Fat Gripz Barbell Hold -
95 lbs - 50 seconds
85 lbs - 40 seconds
75 lbs - 40 seconds
65 lbs - 1 minute
65 bs - 50 seconds
Keys to Progress Running/Walking Cycles - 21:12 - 1.25 Miles - 3.5 - 4.5 Speed
Yesterday I weighed myself soā¦.
Bodyweight - 202.4 lbs
Awesome
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Conjugate Training
Fat Loss Phase
Week 8 Day 4
Repetition Effort Upper
Warmup
Incline Dumbbell Press - 40 lb dumbbells - 4 x 25
V Handle Lat Pulldown - 120 lbs - 4 x 25
Tricep Rope Pushdown - 90 lbs - 4 x 25
Preacher Bench Dumbbell Palm-Up Wrist Curl - 40 lb dumbbell - 5 x AMRAP
Bent Over Medium Grip Straight Arm Barbell Front Raise - 30 lbs - 5 x AMRAP
Standing Dumbbell Upright Row - 50
Kneeling Two Dumbbells French Press - 30 lb dumbbells - 5 x AMRAP
Preacher Bench Barbell Face Forward Palms Down Wrist Curl - 30 lbs - 5 x AMRAP
Incline Side Lateral Raise - 10 lbs - 5 x AMRAP
Standing Medium Grip Curl on Biceps Machine - 100 lbs - 5 x AMRAP
Dips - Bodyweight - 5 x AMRAP
Dumbbell Pinch Holds - 10 lb dumbbells - 5 x AMRAP
Fat Gripz Barbell Holds - 65 lbs
55 seconds
45 seconds
35 seconds
40 seconds
40 seconds
Exercise Bike (Hill) - 20 Minutes
300 KB Swings
Finally, finished with the week.
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Conjugate Training
Fat Loss Phase
Week 9 Day 1
Max Effort Lower
Warmup
Goblet Squat - 80 lbs - 4 x 25
V-Ups - Bodyweight - 4 x 25
Dumbbell Rows - 70 lbs - 4 x 25
Iso Dumbbell Kneeling Overhead Shrug - 50 lbs - 5 x AMRAP
Iso Calf Raise - 45 lbs - 5 x AMRAP
Barbell Side Bend - 125 lbs - 5 x AMRAP
Wide Stance Zercher Squat - 205 lbs x AMRAP, 215 lbs x AMRAP, 225 lbs x AMRAP, 225 lbs x AMRAP, 225 lbs x AMRAP
Single Leg Dumbbell RDL - 50 lbs - 5 x AMRAP
Chest Supported Row Machine - Level 10 - 5 x AMRAP
Side Leg Raise - Bodyweight - 5 x AMRAP
Close Stance High Bar Squat - 135 lbs x 3, 185 lbs x 3, 225 lbs x 3, 255 lbs x 3, 275 lbs x 3, 315 lbs x 3, 335 lbs x 3, 355 lbs x 3, 375 lbs x 3, 395 lbs x 2, 405 lbs x 1
Keys to Progress Running/Walking Cycles - 17 something minutes - 1.25 Miles
I believe I could have done more than 405, but I decided to forgo that since I didnāt get 395 for 3.
No more treadmill for the rest of this week, Iām starting to get used to it.
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I need to develop skills such as:
-
Being able to convince/inspire people to do things
-
Be able to create an inclusive environment amongst a group of people/inspire them.
Communication skills are so damn powerful, itās absolutely bonkers.
You can be an incompetent dingleberry, but still win at life with roided communication skills.
My expectations for people are still too high, I canāt expect people to do something with the snap of a finger or expect them to do things without their hand being held.
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What you are describing is a super villain power. You cannot make a person do a thing. The most you can is influence
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Iām gonna conjugate my life Pwn. Iām so young and have so much time do all this NYEOWWW.
Conjugate Training
Fat Loss Phase
Week 9 Day 2
Max Effort Upper
Warmup
Incline Dumbbell Press - 40 lb dumbbells - 4 x 25 - 40 lbs
V Handle Lat Pulldown - 120 lbs - 4 x 25
Tricep Rope Pushdown - 90 lbs - 4 x 25
Bent Over T-Bar Row - 2 Plates - 5 x AMRAP
Landmine Gittleson Shrug - 55 lbs - 5 x AMRAP
Standing Reverse Close Grip Barbell Triceps Curl - 60 lbs - 5 x AMRAP
Squatting Alternate Dumbbell Palms Down Wrist Curl - 15 lb dumbbells - 5 x AMRAP
Standing Behind Back Barbell Palms Up Wrist Curl - 135 lbs - 5 x AMRAP
Seated Floor Press Behind Neck Against Rack - 95 lbs - 5 x AMRAP
Pec Cross Over on High Pulley - 40 lbs - 5 x AMRAP
Standing Close Grip Run The Rack Barbell Curl - 90 lbs - 5 x AMRAP
Max Effort Iso Fat Gripz Dumbbell Press - 50 lbs x AMRAP. 55 lbs x AMRAP, 60 lbs x AMRAP, 65 lbs x AMRAP, 70 lbs x AMRAP,
75 lbs x AMRAP, 80 lbs x AMRAP, 70 lbs x AMRAP, 60 lbs x AMRAP, 60 lbs x AMRAP
EMOM: 5 Burpees, 5 Weighted Box Jumps, AMRAP Log Clean and Press - 20 minutes
Stairmaster - Level 7 - 10 minutes
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I got rejected by Loweās, they donāt hire weekend workers for the position I applied for.
Weirdest L I have ever taken, and quickest interview Iāve ever had. Only question they asked me was my availability.
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Captain of Crush Grippers
Sport x Warmup
Trainer x Warmup
0.5 x Warmup
1.0 x AMRAP (Too Hard)
0.5 x AMRAP
0.5 x AMRAP
0.5 x AMRAP
0.5 x AMRAP
Welp, officially have a movement for every single grip. According to IronMind thereās like 4 kinds of grips to train.
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Bodyweight - 201 lbs
I say one more week of 2200 calories then we go to 2000.
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Sorry to hear that dude, something will show up for you. Just keep searching.
I start my internship tomorrow, so I have all my lunches ready (turkey burgers and beef burgers). I also have this frozen Butterball turkey breast thing in the oven which will be my dinner for Monday - Friday.
@boilerman Iām not too pressed about it. I will keep looking for something though. As far as a weekend job is concerned Iām pretty picky.
I want something that could carry over into my career field whether it be construction related or something related to business/finance. If itās one of those things I would enjoy doing it, which means I have something else to put effort into over the weekend.
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Friday: ME Lower + RE Lower + Conditioning
Saturday: 1 Hour Conditioning
Sunday: ME Upper + RE Upper + Conditioning
or
Friday: ME Lower + RE Upper + Conditioning
Saturday: Conditioning
Sunday: ME Upper + RE Lower + Conditioning
I suppose either one would work
Anyway I love my internship, I work 40s so Iām making good bread. Seriously, though I would work Saturday if I could, I genuinely enjoy being there.
@unicornsandrainbows my PM is such a great guy, heās making sure I learn and have work to do. Of course, I put in effort to learn in the first place because I ask millions of questions and write down lots of notes.
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