Titan Tim’s Thighs Too Thick
2 Likes
God this is such a smart move I WISH I had figured out at your age. You still get the grind, but you don’t put NEAR as much stress on your connective tissues.
1 Like
Strong deadlift, dude. Five plates will definitely be there soon.
1 Like
Conjugate Training
Maintenance Phase
Week 6 Day 2
Max Effort Upper
Warmup
Dumbbell Folds Ins - 25 lbs - 4 x 25
Twisting Incline Dumbbell Rows - 55 lbs - 4 x 25
Larsen Dumbbell Press - 55 lbs - 4 x 25
Standing Wide Grip Run The Rack Barbell Curl - 100 lbs - 5 x AMRAP
Incline Dumbbell Press - 55 lbs - 5 x AMRAP
Seated Dumbbell Three Way Deltoid Raise - 20 lbs - 5 x AMRAP
Standing Reverse Medium Grip Triceps Press Down on Lat Machine - 120 lbs - 5 x AMRAP
Low Pulley Bar Standing Face Forward Palms Down Wrist Curl - 80 lbs - 5 x AMRAP
Wide Grip Football Bar Press - 155 lbs - 5 x AMRAP
Bent Over Alternated Dumbbell Rear Deltoid Raise - 35 lbs - 5 x AMRAP
Standing Behind Back Alternated Dumbbell Palms Up Wrist Curl - 65 lbs - 5 x AMRAP
Standing Shrug Machine - 240 lbs - 5 x AMRAP
2 Sec Paused Larsen Press -
115 lbs x 5, 135 lbs x 5, 155 lbs x 5, 165 lbs x 5, 175 lbs x 5, 185 lbs x 5, 195 lbs x 5, 200 lbs x 3, 205 lbs x 3, 195 lbs x 3
I forgot the plate pinches, so I will make up the work on RE Upper.
10 Likes
I’d kill for a second job right now, where I could pick up new valuable and transferable skills.
Skills that could be transferred to my primary career or to something else on the side.
I want something, but I don’t know what that something is…just feeling very ambitious and desire meaningful practical experience to learn to develop new skills.
Ever since learning more about project management (construction), I’ve grown interests in how someone manages money in a business aspect.
1 Like
Conjugate Training
Maintenance Phase
Week 6 Day 3
Repetition Effort Lower
Warmup
RDL - 135 lbs - 4 x 25
Leg Lifts - Bodyweight - 4 x 25
Dumbbell Rows - 60 lbs - 4 x 25
Sumo Deadlift - 325 lbs - 5 x AMRAP
Iso 45 Degree Back Extension - Bodyweight- 5 x AMRAP
Medium Grip High Pull - 165 lbs - 5 x AMRAP
Dip Stand V Leg Raise - 5 x AMRAP
Dip Stand Twist - Bodyweight - 5 x AMRAP
Weighted Seated Flat Bench Leg Pull-In - 15 lbs - 5 x AMRAP
Dumbbell Alternated Front Lunge - 35 lbs - 5 x AMRAP
Medium Grip Front to Rear Lat Pull-Down - 72.5 kg - 5 x AMRAP
Barbell Hold - 115 lbs - 5 x Hold
Rounds of Dumbbell Squat Clean + Squat Jumps - 20 Minutes
Stairmaster - 20 minutes
11 Likes
Conjugate Training
Maintenance Phase
Week 6 Day 4
Repetition Effort Upper
Warmup
Dumbbell Folds Ins - 25 lbs - 4 x 25
Twisting Incline Dumbbell Rows - 55 lbs - 4 x 25
Larsen Dumbbell Press - 55 lbs - 4 x 25
Lying Supine Medium Grip Barbell Triceps Curl to Forehead - 80 lbs - 5 x AMRAP
Incline Bench Dumbbell Around The World - 15 lbs - 5 x AMRAP
Behind The Back Barbell Wrist Curl - 145 lbs - 5 x AMRAP
Seated Alternated Dumbbell Wrist Curl - 15 lbs - 5 x AMRAP
Wide Grip Barbell Upright Row - 95 lbs - 5 x AMRAP
Standing Bar Curl on Low Pulley - 120 lbs - 5 x AMRAP
Bent Arm Dumbbell Pullover - 45 lbs - 5 x AMRAP
Chin-Ups - Bodyweight - 5 x AMRAP
Dumbbell Flat Bench Press - 65 lbs - 2 x 22, 1 x 21, 1 x 20, 1 x 15
Plate Pinch - 25 lbs - 10 x Hold
Incline Treadmill Walk - 20 minutes
Man, that was boring. I’m glad I don’t have to go to the gym til Monday.
10 Likes
GPP Hybrid Program
GPP Hybrid 1 (Burpees With Push-up)
180 seconds
Rest 1:50
120 seconds
Rest 1:50
90 seconds
Rest 1:50
60 seconds
Rest 1:50
GPP Hybrid 2 (Sit Up Jumps)
180 seconds
Rest 1:50
180 seconds
Rest 1:50
180 seconds
Rest 1:50
GPP Lunges
120 seconds Lunges
Rest 1:50
120 seconds Lunges
Every Fourth Workout Decrease Rest Time by 10 seconds
Coc Grippers
Sport - Warmup Sets
Trainer - Warmup Sets
Trainer, 0.5, 1, 1.5 - 5 x AMRAP
12 Likes
GPP Hybrid Program
GPP Hybrid 1 (Burpees With Push-up)
180 seconds -
Rest 1:50
120 seconds -
Rest 1:50
90 seconds
Rest 1:50
60 seconds
Rest 1:50
GPP Hybrid 2 (Sit Up Jumps)
180 seconds
Rest 1:50
180 seconds
Rest 1:50
180 seconds
Rest 1:50
GPP Lunges
120 seconds Lunges
Rest 1:50
120 seconds Lunges
Every Fourth Workout Decrease Rest Time by 10 seconds
Coc Grippers
Sport - Warmup Sets
Trainer - Warmup Sets
Trainer, 0.5, 1, 1.5 - 5 x AMRAP
My roommate and some dude were double teaming some chick last night from like 12 am - 3 am. So much slurping and slapping noises…
I’m glad I bought those ear plugs 2 weeks ago.
11 Likes
Conjugate Training
Maintenance Phase
Week 7 Day 1
Max Effort Lower
Warmup
Goblet Squat - 70 lbs - 4 x 25
V-Ups - Bodyweight - 4 x 25
Leg Curls - 120 lbs - 4 x 25
Three-Quarter Barbell Side Bend - 95 lbs - 5 x AMRAP
Flat Footed Wide Stance Barbell Hack Squat - 275 lbs - 5 x AMRAP
Seated Plate Iso Toe Raises - 45 lbs - 5 x AMRAP
Standing Dumbbell Shrug - 80 lbs - 5 x AMRAP
Lying Outer Thigh and Hip Exercise - Bodyweight - 5 x AMRAP
SSB Close Stance Straight Leg Good Morning - 160 lbs - 5 x AMRAP
Medium Grip Side to Side Pull-up - Bodyweight - 5 x AMRAP
Rope Pulldown Abs - Oops forgot
Fat Gripz Barbell Hold - 95 lbs - 5 x Hold
High Bar Low Box 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, 355 lbs x 3, 340 lbs x 3, 345 lbs x 3
Incline Treadmill Walk - 20 minutes
I have PTO, so I got this out of the way in the morning and went food shopping. In addition, I don’t have my 4:30-7:15 pm and 7:30-10:15 pm classes tomorrow……training after that really sucks, so I’m glad I get a little break.
12 Likes
High Bar Low Box Squat
Hey how do these feel man? A lot of people have recommended I do them but still kinda 50/50 cus I barely know what it’d help with. Do you think it improves overall strength, drive out of the hole, muscle development etc.??
1 Like
Hey Konsu!
Absolutely! I find box squats to be harder than regular squats.
Now if I bounced my butt off the box then it would be a useless movement.
1 Like
Alright, I’m going to try it out Thursday or Sunday. I’ve seen Andrew Hause use them in his training videos as a Deadlift Assistance but I don’t know how the mechanics would aid it in a Deadlift though.
But it seems to work for a lot of people and i’m not one to leave gains on the table haha
1 Like
Also Konsu, this book is an awesome resource that I use to pick variations and assistance movements towards my specific needs.
There’s a chapter in here listing strong westside dudes and their favorite exercises as well.
1 Like
Conjugate Training
Maintenance Phase
Week 7 Day 2
Max Effort Upper
Warmup
Chest Cable Machine - 50 lbs - 4 x 25
Lat Pulldown - 100 lbs - 4 x 25
Tricep Rope Pushdown - 90 lbs - 4 x 25
Bent Over Wide Grip Straight Arm Barbell Front Raise - 30 lbs - 5 x AMRAP
Barbell Over a Bench Palms Down Wrist Curl - 30 lbs - 5 x AMRAP
Incline Bench Shrugs - 65 lbs - 5 x AMRAP
Squatting Close Grip Concentrated Barbell Curl - 70 lbs - 5 x AMRAP
Pec-Cross Over on High Pulley - 40 lbs - 5 x AMRAP
Weighted Close Grip Pushup - 55 lbs - 5 x AMRAP
Dumbbell Over a Bench Palms Up Wrist Curl - 40 lbs - 5 x AMRAP
Standing Barbell Press Behind Neck - 85 lbs - 5 x AMRAP
Dumbbell Pinch Holds - 10 lbs - 5 x Hold
Wide Grip Bench Press
115 lbs x 5, 125 lbs x 5, 135 lbs x 5 155 lbs x 5, 165 lbs x 5, 175 lbs x 5, 185 lbs x 5, 180 lbs x 5, 175 lbs x 5, 180 lbs x 5
I was going to floor press, but I changed my mind. Hmm, I wonder if there’s a good chance I’m neglecting my chest.
Well I guess I could experiment. I’ll switch up my warmups and then compare myself now to myself during the next maintenance phase (might as well call this a slow bulk at this point lol). I’m very patient, so it will be exciting to find out if I was correct or not.
I will simply disregard my triceps as a weakness and replace my tricep warmup movements with chest ones.
Online I did read that longer limbed benchers are more tricep, shoulder dominant. It makes a lot of sense tbh.
11 Likes
Conjugate Training
Maintenance Phase
Week 7 Day 3
Repetition Effort Lower
Warmup
Goblet Squat - 70 lbs - 4 x 25
V-Ups - Bodyweight - 4 x 25
Leg Curls - 120 lbs - 4 x 25
KB Swing - 121 lbs - 5 x AMRAP
Back Extension Machine- 170 lbs - 5 x AMRAP
Rope Pulley Shrug - 150 lbs - 5 x AMRAP
Dip Stand Three Way Leg Raise - Bodyweight - 5 x AMRAP
Alternating Twisting Stiff Legged Barbell Deadlift - 155 lbs - 5 x AMRAP
SSB Squat - 210 lbs - 5 x AMRAP
Dumbbell Side Bend - 80 lbs - 5 x AMRAP
Reverse Wide Grip Bent Over Rowing - 115 lbs - 5 x AMRAP
Fat Gripz Barbell Hold - 95 lbs - 5 x Hold
Keys to Progress - Running/Walking Cycles
10 Likes
Bodyweight: 196.8 lbs
Wow almost 8 weeks In already. I’m doing a great job. Slow and beautiful gaining
Perhaps i have like 8-10 more weeks of this and then I go down to the 180s or 170s (depending on where my body takes me)
10 Likes
Conjugate Training
Maintenance Phase
Week 7 Day 4
Repetition Effort Upper
Warmup
Chest Cable Machine - 50 lbs - 4 x 25
Lat Pulldown - 100 lbs - 4 x 25
Decline Dumbbell Bench - 50 lbs - 4 x 25
Standing Medium Grip Curl on Bicep Machine - 100 lbs - 5 x AMRAP
Decline Dumbbell Flys - 30 lbs - 5 x AMRAP
Seated Palms Down Two Dumbbell Wrist Curls - 15 lbs - 5 x AMRAP
Standing Side Deltoid Circle - 20 lbs - 5 x AMRAP
Tricep Rope Pushdown - 110 lbs - 5 x AMRAP
Seated Rear Delt Machine - 8th hole - 5 x AMRAP
Seated Palms Up Dumbbell Wrist Curls - 40 lbs - 5 x AMRAP
Face Pulls - 100 lbs - 5 x AMRAP
Stairmaster - 20 minutes
11 Likes
GPP Hybrid Program
GPP Hybrid 1 (Burpees With Push-up)
180 seconds -
Rest 1:40
120 seconds -
Rest 1:40
90 seconds
Rest 1:40
60 seconds
Rest 1:40
GPP Hybrid 2 (Sit Up Jumps)
180 seconds
Rest 1:40
180 seconds
Rest 1:40
180 seconds
Rest 1:40
GPP Lunges
120 seconds Lunges
Rest 1:40
120 seconds Lunges
Every Fourth Workout Decrease Rest Time by 10 seconds
Coc Grippers
Sport - Warmup Sets
Trainer - Warmup Sets
Trainer, 0.5, 1, 1.5 - 5 x AMRAP
9 Likes
GPP Hybrid Program
GPP Hybrid 1 (Burpees With Push-up)
180 seconds -
Rest 1:40
120 seconds -
Rest 1:40
90 seconds
Rest 1:40
60 seconds
Rest 1:40
GPP Hybrid 2 (Sit Up Jumps)
180 seconds
Rest 1:40
180 seconds
Rest 1:40
180 seconds
Rest 1:40
GPP Lunges
120 seconds Lunges
Rest 1:40
120 seconds Lunges
Every Fourth Workout Decrease Rest Time by 10 seconds
Coc Grippers
Sport - Warmup Sets
Trainer - Warmup Sets
Trainer, 0.5, 1, 1.5 - 5 x AMRAP
7 Likes