That is fantastic news Tim. It is good to hear the work you are putting in is being reciprocated. Good teachers/bosses are hard to find. Sounds like it will be a very productive internship!
1 Like
Monday: I drove to the gym after work and it was hellaciously crowded (3-5 pm)
Today: I drove to the gym an hour ago after having a long student org executive board meeting. Such a fun meeting!! I loved hanging with everyone and led the meeting like a boss. Gym was crowded as helllllll
This week was so awesome, just wished I went with the early morning training approach. Why did I think there would be a different outcome? Seriously though itās super crowded, I will refrain from the R-rated thoughts on that.
Welp, looks like itās back to 3 am training starting Monday. Iām cool with that, itās the best option time management wise and in the long term when I have to up the food.
9 Likes
Conjugate Training
Fat Loss Phase
Week 10 Day 1
Max Effort Lower
Warmup
Dumbbell Swing - 75 lbs - 4 x 25
Back Supported Row - 130 lbs - 4 x 25
Lying Leg Curl - 110 lbs - 4 x 25
Iso Leg Press - 3 Plates - 5 x AMRAP
Reverse Close Grip Bent Over Rowing - 205 lbs - 5 x AMRAP
Tuck Ins - Bodyweight - 5 x AMRAP
Feet Against Wall Sit-Up - 5 lbs - 5 x AMRAP
Kneeling Overhead Barbell Shrug - 135 lbs - 5 x AMRAP
Uneven Trapbar Deadlift - 225 lbs - 5 x AMRAP
GHR Snatch Grip Deadlift - 135 lbs - 5 x AMRAP
Hip Abduction Machine - 125 lbs - 5 x AMRAP
Low Suspended Flat Foot Good Morning - 225 lbs x 3, 235 lbs x 3, 245 lbs x 3, 255 lbs x 3, 275 lbs x 3, 295 lbs x 3, 285 lbs x 3, 305 lbs x 3, 315 lbs x 1, 275 lbs x 3
Keys to Progress Running/Walking Cycles
10 Likes
Will post other training days later
I am 198.2 lbs
Awesome!!!
9 Likes
Conjugate Training
Fat Loss Phase
Week 10 Day 2
Max Effort Upper
Warmup
Lying Supine One Arm Dumbbell Triceps Curl - 20 lbs
Larsen Dumbbell Bench - 60 lbs - 4 x 25
Chest Supported Supermans - 20 lb dumbbells - 4 x 25
Standing Behind Back Alternated Dumbbell Palms Up Wrist Curl - 60 lbs - 5 x AMRAP
Seated Alternated Dumbbell Palms Down Wrist Curl - 15 lbs - 5 x AMRAP
Lying on Floor Across Body Rear Deltoid Raise - 15 lbs - 5 x AMRAP
Seated Shrug Machine - 4 Plates - 5 x AMRAP
Seated Reverse Wide Grip Barbell Curl - 40 lbs - 5 x AMRAP
Kneeling Close Grip Triceps Press Down on Lat Machine - 135 lbs - 5 x AMRAP
Standing Low Pulley Deltoid Raise - 20 lbs - 5 x AMRAP
Barbell Bench Press to Neck - 95 lbs - 5 x AMRAP
Multi Grip Swiss Barbell Larsen Press -
95 lbs x 5, 115 lbs x 5, 125 lbs x 5, 135 lbs x 5, 145 lbs x 4, 135 lbs x 4, 130 lbs x 5, 125 lbs x 5, 120 lbs x 5, 120 lbs x 5
Stairmaster - 30 minutes
8 Likes
Conjugate Training
Fat Loss Phase
Week 10 Day 3
Repetition Effort Lower
Warmup
Dumbbell Swing - 80 lbs - 4 x 25
Back Supported Row - 110 lbs - 4 x 25
Lying Leg Curl - 120 lbs - 4 x 25
Weird Snatch Grip Shrugs where you grab the plate handles - 185 lbs - 5 x AMRAP
Upper Body Barbell Circle - 135 lbs - 5 x AMRAP
Dip Stand Alternated Leg Raises - Bodyweight - 5 x AMRAP
Wide Stance Straight Leg SSB Good Morning - 180 lbs - 5 x AMRAP
Iso Seated High Pulley Row - 120 lbs - 5 x AMRAP
TrapBar Deadlift - 315 lbs - 5 x AMRAP
Ab Machine - 100 lbs - 5 x AMRAP
Weighted Flat Bench Compound Leg Raise - 5 lbs - 5 x AMRAP
Barbell Holds - 95 lbs - 5 x Hold
Plate Pinches - 25 lb plates - 5 x Hold
200+ Dumbbell Thrusters or whatever - 30 minutes
8 Likes
Conjugate Training
Fat Loss Phase
Week 10 Day 4
Repetition Effort Upper
Warmup
Lying Supine One Arm Dumbbell Triceps Curl - 25 lbs - 4 x 25
Larsen Dumbbell Bench - 60 lbs - 4 x 25
Chest Supported Supermanās - 20 lb dumbbells - 4 x 25
Lying Supine One Arm Dumbbell Triceps Curl - 25 lbs - 4 x 25
Larsen Dumbbell Bench - 60 lbs - 4 x 25
Chest Supported Supermanās - 20 lb dumbbells - 4 x 25
Bent Over One Arm Rear Deltoid Raise - 30 lbs - 5 x AMRAP
Seated Bent Over Two Dumbbell Tricep Extension. - 15 lbs - 5 x AMRAP
Seated Side Dumbbell One Arm Palm In Wrist Curl - 60 lbs - 5 x AMRAP
Low Pulley Bar Standing Face Forward Palms Down Wrist Curl - 70 lbs - 5 x AMRAP
Standing Bar Curl on Universal Machine - 80 lbs - 5 x AMRAP
Dumbbell Concentration Curl - 40 lbs - 5 x AMRAP
Bent Arm Dumbbell Pullover - 40 lb dumbbells - 5 x AMRAP
Horizontal Chest Press Machine - Idk - 5 x AMRAP
Barbell Holds - 95 lbs - 5 x Hold
Plate Pinches - 25 lb plates - 5 x Hold
Log Clean and Press + Pullups + Burpees EMOM thingy or whatever - 30 minutes
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I canāt wait for this stupid fat loss phase to be over. Iām getting sick of it.
6 Likes
Thatās the best part about phasic training/eating: youāre always āhungryā. You gain and gain and dream of a day you can ease off on the food and throttle back the training, and then deep in the fat loss phase youāre ready to attack the weights and the food again. Itās the whole catfish concept from Deep Water. Youāre killing it.
2 Likes
Conjugate Training
Fat Loss Phase
Week 11 Day 1
Max Effort Lower
Conditioning
Bear Complex - 95 lbs - 30 minutes
Keys to Progress Running/Walking Cycles
Warmup
Dumbbell Swing - 70 lbs - 4 x 25
Back Supported Row - 130 lbs - 4 x 25
Lying Leg Curl - 130 lbs - 4 x 25
Iso Leg Press - 4 Plates - 5 x AMRAP
Reverse Close Grip Bent Over Rowing - 205 lbs - 5 x AMRAP
Tuck Ins - Bodyweight - 5 x AMRAP
Feet Against Wall Sit-Up - 10 lbs - 5 x AMRAP
Kneeling Overhead Barbell Shrug - 140 lbs - 5 x AMRAP
GHR Snatch Grip Deadlift - 155 lbs - 5 x AMRAP
Hip Abduction Machine - 125 lbs - 5 x AMRAP
Low Suspended Concentric Flat Foot - Good Morning - 135 lbs x 3, 205 lbs x 3, 225 lbs x 3, 245 lbs x 3, 265 lbs x 3,
285 lbs x 3, 305 lbs x 2, 275 lbs x 1, 245 lbs x 2, 225 lbs x 3
Barbell Holds - 95 lbs - 5 x Hold
Had to train twice a day, as always ME effort at the end. At this point Iām throwing my 4 day routine out the window. Iām just gonna get my training done by all means necessary. If i gotta train consecutive days, twice a day, whatever, so be it.
11 Likes
Anyone know of a diabolical bodyweight conditioning hodge-podge?
I will be searching in the meantime
Brian Alsruhe has a lot on his neversate YouTube channel.
1 Like
Thank you Sir Velvet, that is very appreciative.
1 Like
Conjugate Training
Fat Loss Phase
Week 11 Day 2
Max Effort Upper
Warmup
Lying Supine One Arm Dumbbell Triceps Curl - 25 lbs - 4 x 25
Larsen Dumbbell Bench - 60 lbs - 4 x 25
Chest Supported Supermans - 25 lb dumbbells - 4 x 25
Standing Behind Back Alternated Dumbbell Palms Up Wrist Curl - 65 lbs - 5 x AMRAP
Seated Alternated Dumbbell Palms Down Wrist Curl - 15 lbs - 5 x AMRAP
Lying on Floor Across Body Rear Deltoid Raise - 15 lbs - 5 x AMRAP
Seated Shrug Machine - 230 lbs - 5 x AMRAP
Seated Reverse Wide Grip Barbell Curl - 40 lbs - 5 x AMRAP
Kneeling Close Grip Triceps Press Down on Lat Machine - 135 lbs - 5 x AMRAP
Standing Low Pulley Deltoid Raise - 20 lbs - 5 x AMRAP
Seated Chest Fly Machine - Idk - 5 x AMRAP
Multi Grip Swiss Barbell Larsen Press -
65 lbs x 5, 85 lbs x 5, 95 lbs x 5, 135 lbs x 3, 155 lbs x 3, 165 lbs x 3, 185 lbs x 2, 175 lbs x 3, 180 lbs x 3, 185 lbs x 3
Plate Pinches - 25 lbs - 5 x Hold
Stairmaster
9 Likes
Conjugate Training
Fat Loss Phase
Week 11 Day 3 + 4
Just Get Everything Done Before Sunday
Dumbbell Swing - 75 lbs - 4 x 25
Back Supported Row - 110 lbs - 4 x 25
Lying Leg Curl - 120 lbs - 4 x 25
Weird Snatch Grip Shrugs where you grab the plate handles - 185 lbs - 5 x AMRAP
Bulgarian Split Squat - 30 lb dumbbells- 5 x AMRAP
Dip Stand Alternated Leg Raises - Bodyweight - 5 x AMRAP
Wide Stance Straight Leg SSB Good Morning - 250 lbs - 5 x AMRAP
Iso Seated High Pulley Row - 130 lbs - 5 x AMRAP
TrapBar Deadlift - 365 lbs - 5 x AMRAP
Ab Machine - 100 lbs - 5 x AMRAP
Weighted Flat Bench Compound Leg Raise - 5 lbs - 5 x AMRAP
Barbell Holds - 95 lbs - 5 x Hold
Lying Supine One Arm Dumbbell Triceps Curl - 25 lbs - 4 x 25
Larsen Dumbbell Bench - 60 lbs - 4 x 25
Chest Supported Supermanās - 20 lb dumbbells - 4 x 25
Bent Over One Arm Rear Deltoid Raise - 35 lbs - 5 x AMRAP
Seated Bent Over Two Dumbbell Tricep Extension. - 20 lbs - 5 x AMRAP
Seated Side Dumbbell One Arm Palm In Wrist Curl - 65 lbs - 5 x AMRAP
Low Pulley Bar Standing Face Forward Palms Down Wrist Curl - 70 lbs - 5 x AMRAP
Standing Bar Curl on Universal Machine - 100 lbs - 5 x AMRAP
Dumbbell Concentration Curl - 45 lbs - 5 x AMRAP
Bent Arm Dumbbell Pullover - 40 lb dumbbells - 5 x AMRAP
Horizontal Chest Press Machine - Idk - 5 x AMRAP
Barbell Holds - 95 lbs - 5 x Hold
11 Likes
Just a few lifts in here 
ā¦ dang! 24 by my countā¦
1 Like
My upper back was certainly toasted these past two days.
3 Likes
Conjugate Training
Fat Loss Phase
Conditioning
Bear Complex - 105 lbs - 30 minutes
Burpees + KB Swing - 30 minutes
Some pain for tonight
9 Likes
Okay, so Iām not doing anything stupid, awesome.
1 Like
I really like how Mike Isratel put it.
āPeople are dying by the millions due to obesity related illnesses. Go to any hospital and NO ONE is there for aspartame poisoning.ā
5 Likes