Titan Tim Tackling his Twenties

Training Training Logs
3334

Conjugate Training

Fat Loss Phase

Week 12 Day 1

Max Effort Lower

Warmup

Dumbbell RDLS - 60 lbs - 4 x 25

Weighted Leg Pull In- 5 lbs - 4 x 25

Seated Back Extension Machine - 110 lbs - 4 x 25

Hand on Head Dumbbell Side Bend - 70 lbs - 5 x AMRAP

Iso Barbell Toe Raise - 95 lbs - 5 x AMRAP

Lying Outer Thigh and Hip Exercise - Bodyweight - 5 x AMRAP

Wide Stance High Bar Squat - 275 lbs - 5 x AMRAP

Seated Alternated Dumbbell Shrug - 80 lbs - 5 x AMRAP

Decline Bench Twisting Sit Up - Bodyweight- 5 x AMRAP

Twisted Hyper Extension - Bodyweight- 5 x AMRAP

Chin-Ups - Bodyweight - 5 x AMRAP

Fat Gripz Barbell Holds - 65 lbs - 5 x Hold

Conditioning

Incline Treadmill Walk

Stiff Leg Deficit Deadlift - 135 lbs, 185 lbs x 3, 225 lbs x 3, 245 lbs x 3, 265 lbs x 3, 315 lbs x 3, 335 lbs x 3, 355 lbs x 3, 375 lbs x 3, 395 lbs x 3, 415 lbs x 2, 415 lbs x 1

Last set I put on my belt and straps. My straps were wet. Oh well, still trained hard.

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3335

Lol do i gotta be 160 lbs to look cut? Not complaining just observing.

Anyway I reached my goal, I am 193.2 lbs. This has been a success and I will keep my food quality good when I bring the calories up, cause that is hella important.

I think I need to set some kind of deadline and bring the food up soon. Lol Iā€™ll probably be cutting by next summer again.

Technically Iā€™ve been cutting for 13 weeks since I started in Nov 22.

Let me just take a look at a Mike Israetel video @FlatsFarmer sent me and go off of that. I think 16 weeks is long enough? I gotta check

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3336

Scale weight is funny that way. For a natural trainee to be absolutely peeled, theyā€™re going to have a really small number on the scale. Weā€™re conditioned due to enhanced athletes stepping on stage at 300lbs and single digit bodyfat to believe such things ā€œthe normā€, but hell, think about Arnold: allegedly 6ā€™2 and 235. And absolutely enhanced at the time: just not to the extent we have now.

What about George Hackenschmidt?

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204lbs at 5ā€™9.5 And a VERY solid dude, but if we got him peeled, heā€™d probably clock in around the high 170s to MAYBE the low 180s.

Itā€™s worth dieting down that lean once just to appreciate how the numbers work, but after that, staying a little fluffier is a LOT better.

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Is this the kind of fluffy we talking? Then hell yeah

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3338

Conjugate Training

Fat Loss Phase

Week 12 Day 2

Max Effort Upper

Warmup

Standing Dumbbell Shoulder Press - 35 lbs - 4 x 25

Dumbbell Fold Ins - 4 x 25 - 20 lbs - 4 x 25

Twisting Dumbbell Rows - 50 lbs - 4 x 25

Standing E-Z Curl Bar Triceps Curl - 80 lbs. - 5 x AMRAP

Incline Rear Dumbbell Circle - 10 lbs - 5 x AMRAP

Barbell Over Bench Palms Down Wrist Curl - 30 lbs - 5 x AMRAP

Two Dumbbell Over Bench Palms Up Wrist Curl - 30 lbs - 5 x AMRAP

Barbell Shrug - 245 lbs - 5 x AMRAP

Kneeling Close Grip Barbell Curl - 90 lbs - 5 x AMRAP

Chest across Over Bench - 30 lbs - 5 x AMRAP

Seated Low Pulley Facing Front Alternated Front Deltoid Raises - 30 lbs - 5 x AMRAP

Seated Behind the Neck Press Against Rack - 65 lbs x 3, 75 lbs x 3, 85 lbs x 3, 95 lbs x 3, 105 lbs x 3, 115 lbs x 3, 120 lbs x 2, 95 lbs x 3, 100 lbs x 3, 95 lbs x 3

Dumbbell Pinch Holds - 15 lbs - 5 x Hold

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3339

I forget if youā€™ve said this before, but did you play any sports growing up?

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3340

I wrestled in middle school, thatā€™s about it.

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3341

Bye bye fat loss phase, time to get off.

It is time to enter another maintenance phase, time management is super critical.

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3342

Great job on the cut! Post some pics, if you feel comfortable

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Itā€™ll be a while til Iā€™m truly comfortable with my body. I wouldnā€™t say Iā€™m insecureā€¦ Iā€™m just not satisfied. The more rock solid I get, the better.

But, since you insist hereā€™s an unflexed pic of me.

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3344

Youā€™re looking good dude!

I totally understand and share that sentiment, youā€™re in (good) company

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3345

Looking good dude! Awesome job on the cut, it seems like you have the weight manipulation shit down pat. Itā€™s seriously impressive.

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@heretolog @boilerman

Iā€™m glad this was a success, sometimes I get afraid that what Iā€™m doing isnā€™t going to work and think too much.

My next fat loss phase will probably be mid June or something idk. Iā€™m looking forward to the results, but not the process.

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3347

This, @tlgains, my dude. So much this.

Youā€™re looking goodā€”and youā€™re strong AF. Thatā€™s an awesome combination!

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3348

Conjugate Training

Maintenance Phase

Week 1 Day 1

Max Effort Lower

Warmup

Dumbbell RDLS - 65 lbs - 4 x 25

Weighted Leg Pull In- 5 lbs - 4 x 25

Seated Back Extension Machine - 130 lbs - 4 x 25

Hand on Head Dumbbell Side Bend - 75 lbs - 5 x AMRAP

Iso Barbell Toe Raise - 95 lbs - 5 x AMRAP

Lying Outer Thigh and Hip Exercise - Bodyweight - 5 x AMRAP

Wide Stance High Bar Squat -315 lbs - 5 x AMRAP

Seated Alternated Dumbbell Shrug - 85 lbs - 5 x AMRAP

Decline Bench Twisting Sit Up - Bodyweight- 5 x AMRAP

Twisted Hyper Extension - Bodyweight- 5 x AMRAP

Chin-Ups - Bodyweight - 5 x AMRAP

Fat Gripz Barbell Holds - 85 lbs - 5 x Hold

Stiff Leg Deficit Deadlift (45 lb bumper)
315 lbs x 3, 335 lbs x 3, 355 lbs x 3, 375 lbs x 3, 395 lbs x 3, 405 lbs x 2, 385 lbs x 2, 375 lbs x 2, 365 lbs x 3, 395 lbs x 2

12 Likes
3349

This is a significant improvement over the years. Absolutely showing some progress. Solid work dude.

1 Like
3350

Conjugate Training

Maintenance Phase

Week 1 Day 2

Max Effort Upper

Warmup

Standing Dumbbell Shoulder Press - 40 lbs - 4 x 25

Dumbbell Fold Ins - 4 x 25 - 20 lbs - 4 x 25

Incline Bench Twisting Dumbbell Rows - 60 lbs - 4 x 25

Standing E-Z Curl Bar Triceps Curl - 80 lbs. - 5 x AMRAP

Incline Rear Dumbbell Circle - 10 lbs - 5 x AMRAP

Barbell Over Bench Palms Down Wrist Curl - 30 lbs - 5 x AMRAP

Two Dumbbell Over Bench Palms Up Wrist Curl - 40 lbs - 5 x AMRAP

Standing Shrug Machine - 270 lbs - 5 x AMRAP

Kneeling Close Grip Barbell Curl - 90 lbs - 5 x AMRAP

Dumbbell Flys - 40 lbs - 5 x AMRAP

Seated Low Pulley Facing Front Alternated Front Deltoid Raises - 35 lbs - 5 x AMRAP

Seated Shoulder Press Machine - 30 lbs x 3, 50 lbs x 3, 70 lbs x 3, 90 lbs x 3, 110 lbs x 3, 130 lbs x 3, 150 lbs x 3, 170 lbs x 1, 150 lbs x 3, 170 lbs x 1

Dumbbell Pinch Holds - 15 lbs - 5 x AMRAP

I have been seeing a significant growth in the size of my forearms.

One of my goals for this phase is to add a lil more muscle groups into my training rotation.

I donā€™t do enough decline chest work and I want to train my neck as well.

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https://www.instagram.com/reel/Co-kUtUjISR/?igshid=YmMyMTA2M2Y=

@creative_name

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Thatā€™s actually a really neat idea, thanks. Might try it out at some point.

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3353

Conjugate Training

Maintenance Phase

Week 1 Day 3

Repetition Effort Lower

Warmup

Dumbbell RDLS - 65 lbs - 4 x 25

Weighted Leg Pull In - 5 lbs - 4 x 25

Seated Back Extension Machine - 130 lbs - 4 x 25

Stiff Leg Sumo Deadlifts - 315 lbs - 5 x AMRAP

Leg Extensions - 150 lbs - 5 x AMRAP

Rope Pulley Shrugs - 150 lbs - 5 x AMRAP

Side Planks - Bodyweight - 5 x AMRAP

Plank - Bodyweight - 5 x AMRAP

One Legged Dumbbell Squat Off Bench - 25 lbs - 5 x AMRAP

Seated Barbell Side Bend - 125 - 5 x AMRAP

Wide Grip Pull-ups - Bodyweight - 5 x AMRAP

Fat Gripz Barbell Holds - 85 lbs - 5 x Hold

Stairmaster

EMOM - Burpees + KB Swings + Leg Lifts

10 Likes