Titan Tim Tackling his Twenties

Training Training Logs
3354

Conjugate Training

Maintenance Phase

Week 1 Day 4

Repetition Effort Upper

Warmup

Standing Dumbbell Shoulder Press - 40 lbs - 4 x 25

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

Incline Twisting Dumbbell Rows - 50 lbs - 4 x 25

Reverse Grip Dip - Bodyweight- 5 x AMRAP

Bent Over Low Pulley Side Lateral - 20 lbs

Squatting Barbell Palms Up Wrist Curl - 40 lbs - 5 x AMRAP

Standing Universal Upright Rowing - 150 lbs - 5 x AMRAP

Kneeling Reverse Close Grip Easy Curl Bar Curl - 40 lbs - 5 x AMRAP

Flat Bench - 185 lbs x AMRAP, 175 lbs x AMRAP, 155 lbs x AMRAP, 155 lbs x AMRAP, 155 lbs x AMRAP

Squatting Barbell Palms Down Wrist Curl - 30 lbs

Face Pulls - Idk - 5 x AMRAP

Dumbbell Pinch Holds - 15 lbs - 5 x AMRAP

Keys to Progress Running/Walking Cycles

9 Likes
3355

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image3024Ɨ4032 1.88 MB

I bought more containers for extra insurance. Rahhhh!!! My food is prepared!!!

Goals for the week:

  • Use the captain of crush grippers ya goofball

-Add some neck movements or whatever. If I donā€™t have proper equipment uhhhā€¦ idk

  • Decide if you want to keep a 4th session of conditioning or forgo it, cause I always run into the habit of skipping it. When I donā€™t make schedule accommodations to get my conditioning out of the way in the beginning of the week, Iā€™m screwed (Well not really, it just increases the chances of my brain turning to mush).
12 Likes
3356

If you want some advice, then bodyweight stuff works pretty well for the neck in my experience. Iā€™ve pretty much only ever trained mine with wrestling bridges, and itā€™s one of my strongest parts. Some upper-back stuff like power shrugs also seems to help, but YMMV.

1 Like
3357

I also did these for years, but whenever I think of them, I find myself agreeing with a Jim Wendler quote

ā€œ As for exercises, Iā€™m not a big fan of neck bridges as they seem unsafe and every time I see someone doing them I have this intense urge to kick their heads out from underneath them.ā€

3 Likes
3358

Conjugate Training

Maintenance Phase

Week 2 Day 1

Max Effort Lower

Warmup

Lying Leg Curl - 120 lbs - 4 x 25

Goblet Squat - 70 lbs - 4 x 25

Dumbbell Rows - 70 lbs - 4 x 25

Vertical Bench V Leg Raise - Bodyweight - 5 x AMRAP

Close Stance Leg Press on Wall Type Leg Machine - 6 Plates - 5 x AMRAP

Bent Knee Compound Sit Up - 10 lbs - 5 x AMRAP

Standing Bent Over Close Grip Bar Lat Pull-In on Low Pulley - 135 lbs - 5 x AMRAP

Single Leg 45 Degree Back Extension - Bodyweight - 5 x AMRAP

Dumbbell Shoulder Shrug - 85 lbs - 5 x AMRAP

Vertical Bench Twisting Leg Pull-In - Bodyweight - 5 x AMRAP

2 Sec Paused Close Stance Low Bar Squat - 135 lbs x 3, 225 lbs x 3, 275 lbs x 3, 315 lbs x 3, 335 lbs x 3, 345 lbs x 3, 365 lbs x 3, 375 lbs x 3, 385 lbs x 1, 355 lbs x 3

Barbell Holds - 105 lbs - 5 x HOLD

Day started at 3 am, day ended at 12 am.
It was long, but very fulfilling.

12 Likes
3359

Conjugate Training

Maintenance Phase

Week 2 Day 2

Max Effort Upper

Warmup

Incline Dumbbell Bench - 45 lbs - 4 x 25

Tricep Rope Pushdown - 90 lbs - 4 x 25

Lat Pull Downs - 100 lbs - 4 x 25

Low Pulley Bar Standing Face Away Palms Up Wrist Curl - 165 lbs - 5 x AMRAP

Seated Palms Down Dumbbell Wrist Curl - 15 lbs - 5 x AMRAP

Kneeling Dumbbell Overhead Shrug - 50 lbs - 5 x AMRAP

Incline Face Forward Medium Grip Front Barbell Raise - 30 lbs - 5 x AMRAP

Preacher Bench Wide Grip Barbell Curl - 50 lbs - 5 x AMRAP

Medium Grip Straight Arm Barbell Pullover Across Bench - 50 lbs - 5 x AMRAP

Standing Dumbbell Front and Side Lateral Raise - 20 lbs - 5 x AMRAP

One Arm Pulley Tricep Pushdown - 40 lbs - 5 x AMRAP

Plate Pinches - 25 lbs - 5 x Hold

Weighted Push-ups - 45 lbs - 5 x AMRAP

Max Effort Iso Fat Gripz Incline Dumbbell
Press - 40 lbs x AMRAP, 50 lbs x AMRAP, 60 lbs x AMRAP, 65 lbs x AMRAP, 70 lbs x AMRAP, 75 lbs x AMRAP, 70 lbs x AMRAP, 70 lbs x AMRAP, 70 lbs x AMRAP, 70 lbs x AMRAP

9 Likes
3360

This is more for traps than the neck specifically but I swear I saw results from doing snatch-grip high pulls for less than a month in high school:

2 Likes
3361

Conjugate Training

Maintenance Phase

Week 2 Day 3

Repetition Effort Lower

Warmup

Lying Leg Curl - 120 lbs - 4 x 25

Goblet Squat - 70 lbs - 4 x 25

Dumbbell Rows - 70 lbs - 4 x 25

Lying Back Kick - Bodyweight - 5 x AMRAP

Bent Knee Barbell Good Morning - 135 lbs - 5 x AMRAP

Wide Grip High Pull - 135 lbs - 5 x AMRAP

Nonsupported Bent Knee Arms Extended Twisting Sit-Up - Bodyweight - 5 x AMRAP

Non supported Heel High Sit-Up - Bodyweight - 5 x AMRAP

Weighted Alternated Twisting Leg Raise - 5 lbs - 5 x AMRAP

Hamflexor Machine - 50 lbs - 5 x AMRAP

T-Bar Row Machine - 2 Plates - 5 x AMRAP

Conditioning - Muscle Clean + Box Squats - 20 minutes

11 Likes
3362

Conjugate Training

Maintenance Phase

Week 2 Day 4

Repetition Effort Upper

Warmup

Incline Dumbbell Bench - 45 lbs - 4 x 25

Tricep Rope Pushdown - 90 lbs - 4 x 25

Lat Pull Downs - 100 lbs - 4 x 25

Lying Supine Biceps Curl - 35 lbs - 5 x AMRAP

Straight Arm Dumbbell Pullover on Bench - 60 lbs - 5 x AMRAP

Standing Inner Biceps Curl - 35 lbs - 5 x AMRAP

Flat Dumbbell Press - 70 lbs - 1 x 20+ , 4 x 10+

Seated Two Dumbbell Triceps Curl - 30 lbs - 5 x AMRAP

Seated Bent Over Rear Deltoid Raise - 30 lbs - 5 x AMRAP

Dumbbell Two Arms Over a Bench Palms Up Wrist Curl - 35 lbs - 5 x AMRAP

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

Standing Dumbbell Upright Rowing - 50 lbs - 5 x AMRAP

Jumping Jacks, Mountain Climbers, Burpees, Split Squat Jump - 20 minutes

Stairmaster - 20 minutes

10 Likes
3363

Iā€™m annoyed I canā€™t read as much as I would like to.

University is really starting to annoy the hell out of me, feels like a big f*cking waste of time. I canā€™t wait to graduate spring 2024.

1 Like
3364

Captain Of Crush Grippers

Sport, Trainer, 0.5 - Warmup Sets

1.0 - 5 x AMRAP

5 Likes
3365

Conjugate Training

Maintenance Phase

Week 3 Day 1

Max Effort Lower

Warmup

Lying Leg Curl - 120 lbs - 4 x 25

Goblet Squat - 70 lbs - 4 x 25

Dumbbell Rows - 70 lbs - 4 x 25

Vertical Bench V Leg Raise - Bodyweight - 5 x AMRAP

Close Stance Leg Press on Wall Type Leg Machine - 6 Plates + 50 lbs - 5 x AMRAP

Bent Knee Compound Sit Up - 10 lbs - 5 x AMRAP

Standing Bent Over Close Grip Bar Lat Pull-In on Low Pulley - 135 lbs - 5 x AMRAP

Single Leg 45 Degree Back Extension - Bodyweight - 5 x AMRAP

Dumbbell Shoulder Shrug - 95 lbs - 5 x AMRAP

Vertical Bench Twisting Leg Pull-In - 5 lbs - 5 x AMRAP

2 Sec Paused Close Stance Low Bar Squat - 135 lbs x 3, 225 lbs x 3, 275 lbs x 3, 315 lbs x 3, 335 lbs x 1, 225 lbs x 3

Not sure what happened with squatting last night. Maybe it was cause of me going to bed at 1 am and then waking up at 3:30 am.

Idk doesnā€™t matter, good training session tho.

8 Likes
3366

No joke: kindle app and toilet time.

I have philosophy books that have literally only been read on the toilet.

You can also use it when you are waiting in line for something.

And as much you hate to hear it and I hate to be the old dude saying it: youā€™ll miss University time. I had no better time in my life. Being a professional learner is amazing. You get into the corporate world and find yourself using your free time to get taught something, haha.

3 Likes
3367

Exactly Why Iā€™m going for phd. Literally going to get paid to do what I love

1 Like
3369

Captain Of Crush Grippers

Sport - Warmup Sets

Trainer - 5 x AMRAP

0.5 - 1 x AMRAP

1 - 2 x AMRAP

3 Likes
3370

Noted. I have been aggressively applying ā€œHow to win friends and influence peopleā€, but I want the principles to stick, so my goal was to read it 10-15 times.

Both founders of the company Iā€™m with right now read the book. Learned that from one of them during a random conversation, he gives off ā€œfootball team captainā€ energy.

Lots of talking with classmates

Talking with co workers

Talking with security guards

Just taking advantage of any opportunity tbh

There is a hiatus with reading the book cause Iā€™m impatient not cause I donā€™t have enough time lol.

In my mind, I want to knock out 10-15 reads of the book quickly within weeks, but it will take more than that due to other obligations.

Would love to do something in the meantime to work on public speaking. Iā€™m pretty decent at presentations, and received mostly positive feedback from ones Iā€™ve done in class and the one at my last summer internship.

Still want to build that skill though, feel like I need another set of eyes or a mentor for that.

2 Likes
3371

I recently released a rant video on my youtube that functions exactly in this way. When I watch my videos, I look for how well I maintain eye contact and I listen for verbal pauses (um, uh, ya know, like, etc etc). I also evaluate my pacing of speech. Itā€™s an easy way to practice the skill.

1 Like
3372

You have a very eloquent voice, itā€™d be perfect for a podcast.

3373

Well thanks man. Took a bit of practice to get it there. I did one with @ChongLordUno over a year ago: that was a blast.

2 Likes
3374

Conjugate Training

Maintenance Phase

Week 3 Day 2

Max Effort Upper

Warmup

Incline Dumbbell Bench - 45 lbs - 4 x 25

Tricep Rope Pushdown - 90 lbs - 4 x 25

Lat Pull Downs - 100 lbs - 4 x 25

Low Pulley Bar Standing Face Away Palms Up Wrist Curl - 180 lbs - 5 x AMRAP

Seated Palms Down Dumbbell Wrist Curl - 15 lbs - 5 x AMRAP

Kneeling Dumbbell Overhead Shrug - 60 lbs - 5 x AMRAP

Incline Face Forward Medium Grip Front Barbell Raise - 40 lbs - 5 x AMRAP

Preacher Bench Wide Grip Barbell Curl - 60 lbs - 5 x AMRAP

Medium Grip Straight Arm Barbell Pullover Across Bench - 60 lbs - 5 x AMRAP

Standing Dumbbell Front and Side Lateral Raise - 20 lbs - 5 x AMRAP

One Arm Pulley Tricep Pushdown - 50 lbs - 5 x AMRAP

Plate Pinches - 25 lbs - 5 x Hold

Weighted Push-ups - 55 lbs - 5 x AMRAP

MAX Effort ISO Fat Gripz Incline Dumbbell Press - 40 lbs x AMRAP, 50 lbs x AMRAP, 60 lbs x AMRAP, 65 lbs x AMRAP, 70 lbs x AMRAP, 75 lbs x AMRAP, 80 lbs x AMRAP, 80 lbs x AMRAP, 70 lbs x AMRAP, 70 lbs x AMRAP

Last nightā€™s work.

I want to train today, but my body is notā€¦.uhhhā€¦ bodying.
I just woke up from a nap (I never take naps, was koā€™d after my evening class). Time to catch up on my sleep tonight!

9 Likes