Walking
4.0 Miles
6 Likes
Bill Pearl Intermediate Weight Training Program
Cutting Phase
Week 9 Day 1
Hip Abduction Machine - 140 lbs - 40 reps
Incline Sit-Up - Bodyweight - 20 reps
Bent to Opposite Foot - 40 lbs - 40 reps each side
Dip Stand Leg Raise - Bodyweight- 100 reps total
Standing Dumbbell Side Bend - 50 lbs - 100 reps each side
Incline Lateral - 65 lbs - 4 x 10
Seated Chest Press - 140 lbs - 4 x 10
Standing Side Lateral - 30 lbs - 4 x 10
Standing Palms In Alternated Dumbbell Press - 50 lbs - 4 x 10
Seated Row Machine - 130 lbs - 4 x 10
Medium Grip Triceps Press Down on Lat Machine - 130 lbs - 3 x 10
Standing Dumbbell Curl - 35 lbs - 4 x 10
Lying Leg Curl - 120 lbs - 4 x 12
Leg Press - 200 lbs - 4 x 12
Standing Toe Raise on Wall Calf Machine - 40 lbs - 4 x 20
9 Likes
Walking
4.0 Miles
7 Likes
Bill Pearl Intermediate Weight Training Program
Cutting Phase
Week 9 Day 2
Hip Abduction Machine - 140 lbs - 40 reps
Incline Sit-Up - Bodyweight - 20 reps
Bent to Opposite Foot - 40 lbs - 40 reps each side
Dip Stand Leg Raise - Bodyweight- 100 reps total
Standing Dumbbell Side Bend - 50 lbs - 100 reps each side
Incline Lateral - 65 lbs - 4 x 10
Seated Chest Press - 140 lbs - 4 x 10
Standing Side Lateral - 30 lbs - 4 x 10
Standing Palms In Alternated Dumbbell Press - 50 lbs - 4 x 10
Seated Row Machine - 130 lbs - 4 x 10
Medium Grip Triceps Press Down on Lat Machine - 130 lbs - 3 x 10
Standing Dumbbell Curl - 35 lbs - 4 x 10
Lying Leg Curl - 120 lbs - 4 x 12
Leg Press - 200 lbs - 4 x 12
Standing Toe Raise on Wall Calf Machine - 40 lbs - 4 x 20
8 Likes
Walking
4.0 Miles
8 Likes
Walking
4.0 Miles
7 Likes
Bill Pearl Intermediate Weight Training Program
Cutting Phase
Week 9 Day 3
Hip Abduction Machine - 140 lbs - 40 reps
Incline Sit-Up - Bodyweight - 20 reps
Bent to Opposite Foot - 40 lbs - 40 reps each side
Dip Stand Leg Raise - Bodyweight- 100 reps total
Standing Dumbbell Side Bend - 50 lbs - 100 reps each side
Incline Lateral - 65 lbs - 4 x 10
Seated Chest Press - 140 lbs - 4 x 10
Standing Side Lateral - 30 lbs - 4 x 10
Standing Palms In Alternated Dumbbell Press - 50 lbs - 4 x 10
Seated Row Machine - 130 lbs - 4 x 10
Medium Grip Triceps Press Down on Lat Machine - 130 lbs - 3 x 10
Standing Dumbbell Curl - 35 lbs - 4 x 10
Lying Leg Curl - 120 lbs - 4 x 12
Leg Press - 200 lbs - 4 x 12
Standing Toe Raise on Wall Calf Machine - 40 lbs - 4 x 20
6 Likes
Walking
4.0 Miles
6 Likes
Bill Pearl Intermediate Weight Training Program
Cutting Phase
Week 9 Day 4
Hip Abduction Machine - 140 lbs - 40 reps
Incline Sit-Up - Bodyweight - 20 reps
Bent to Opposite Foot - 40 lbs - 40 reps each side
Dip Stand Leg Raise - Bodyweight- 100 reps total
Standing Dumbbell Side Bend - 50 lbs - 100 reps each side
Incline Lateral - 65 lbs - 4 x 10
Seated Chest Press - 140 lbs - 4 x 10
Standing Side Lateral - 30 lbs - 4 x 10
Standing Palms In Alternated Dumbbell Press - 50 lbs - 4 x 10
Seated Row Machine - 130 lbs - 4 x 10
Medium Grip Triceps Press Down on Lat Machine - 130 lbs - 3 x 10
Standing Dumbbell Curl - 35 lbs - 4 x 10
Lying Leg Curl - 120 lbs - 4 x 12
Leg Press - 200 lbs - 4 x 12
Standing Toe Raise on Wall Calf Machine - 40 lbs - 4 x 20
6 Likes
Exercise Bike
2.0 Miles
I hope that was āeffectiveā (?), it only took me ten minutes, but it felt like the right move. Besides, Iāll periodize over the weeks anyway.
6 Likes
@T3hPwnisher Any idea as to why saturated fat is seen as kind of a boogeyman in Purposeful Primitive?
Why does Parillo call it ādirtyā?
1 Like
Iām late to reply, but would you still want me to discuss this?
2 Likes
If you would Pwn, Iād appreciate that a lot!
I deleted it cause I wasnāt gonna worry about it too much, but I am curious. If the body REALLY does burn more fat from digesting lean protein over fatty cuts of meat, then it might not be a bad idea incorporating that.
The thought of adding veggies into my diet sounds intriguing, only to make up for the other vitamins that I may not be getting from proteins and fat.
1 Like
Context is key here. This MAY be true in the context of a mixed diet, that includes carbohydrates alongside fats and protein. But in a diet with a fat adapted athlete, the equation changes. In that situation, fat BECOMES the energy source, as protein is a poor and non-preferential form of energy for the body.
And then thereās a question of what fat sources weāre looking at. Saturated fats are frequently demonized due to their associated with negative heart health, but often we find itās just that: association. We have a healthy user bias to contend with alongside the issue that comes with Epidemiological studies due to the issues consistent in self reporting.
For some interesting reading on the subject of saturated fat and fat burning, I HIGHLY recommend checking out Brad Marshall, and his blog āfire in a bottleā, and his theory on Reactive Oxygen Species on obesity. You can read up on his ācroissant dietā for a quick overview on how he specifically employed saturated fats TO burn bodyfat.
But yet again: context. CAN saturated fat be a health negative? I believe so: when in the presence of a high sugar and low protein diet, primarily because that effectively describes the Standard American Diet (although, these days, itās more polyunsatured fats from seed oils vs saturated fats, but still). Similarly, sugar, in and of itself, isnāt necessarily āevilā. I believe one CAN succeed on a high sugar diet IF itās in the context of a high protein and low fat diet. Sugar and fats are BOTH energy sources: we simply have to decide WHICH one we want to employ, and tailor our eating to support that.
I donāt believe veggies are necessary to make up for vitamins in a very low carb diet, as we find that, often, nutrient needs are reduced in the ABSENCE of these carbohydrates, as we can find that many of these carbohydrate sources contain ANTInutrients that limit/reduce nutrient absorption. If we arenāt eating those sources: we need fewer nutrients. Itās why people on the carnivore diet arenāt catching scurvy. And then, alongside that, if youāre eating a variety of meat to INCLUDE organs (like liver), youāll be getting a LOT of nutrients.
If youāre really interested in checking out the effects of lean protein sources, you might dig Dr. Ted Naiman and his āProtein/Energyā or āPEā Diet. He has a pretty simple approach to nutrition: establish your protein goal in grams, and then have that same number be equal for your energy macros. So letās say you do 1g of protein per pound of bodyweight and that gets you 200g of protein. Now you have 200g of carbs or fats to use. You could make it simple, and do 100g of carbs and 100g of fats, or you could adjust it to better suit whatever specific demands you have.
And, of course, you can still go old school and use the diet John McCallum laid out in āThe Complete Keys to Progressā to lean outā¦which was a low carb, high protein, high fat diet, which happened to be high in saturated fats. You could go a step further and use Vince Gorindaās āSteak and Eggsā diet.
Really, the biggest takeaway from Purposeful Primitive is how Marty lays out the diets in cycles. You can use all SORTS of diets to achieve your goalsā¦just donāt try to use them all at once! A vegan keto intermittent fasting diet will be MISERABLE. Carnivore GOMAD will most likely give you some poor health markers. Experiment and try out a BUNCH of stuff, especially while you are young.
4 Likes
Bill Pearl Intermediate Weight Training Program
Cutting Phase
Week 9 Day 5
Hip Abduction Machine - 140 lbs - 10 reps
Sit Up - Bodyweight - 25 reps
Dip Stand Compound Knee Raise - - 50 reps each side
Seated Bench Leg Pull-In 5 lbs - Bodyweight- 50 reps total
Single Leg Hip Thrust - Bodyweight - 10 reps
Incline Dumbbell Flyes - 40 lbs - 3 x 8
Dumbbell Bench - 75 lbs - 3 x 8
Bent Over Dumbbell Reverse Flyes - 30 lbs - 3 x 8
Standing Dumbbell Upright Rows - 50 lbs - 3 x 8
Dumbbell Bench Rows - 75 lbs - 3 x 8
Standing Two Dumbbell French Press - 30 lbs - 3 x 8
Standing Reverse Barbell Curl - 40 lbs- 3 x 8
Dumbbell RDL - 75 lbs - 3 x 10
Dumbbell Front Squat - 40 lbs - 3 x 10
45 Degree Back Extension - Bodyweight- 3 x 20
7 Likes
I appreciate you typing all of that out Pwnisher. Like @freshyfresh I like reading about what you have to say.
I am doing somewhat of a McCallum Diet, and I like it.
I consume coffee, tea, meat, cheese (only on burgers or eggs currently), and eggs.
Only deviations are a couple of condiments for my meatballs like tzatziki, four cheese tomato sauce, or sugar free ketchup for burgers.
I start my full time career at the general contractor as a project engineer/estimator this upcoming Monday.
Iām excited, but itās going to be an interesting adjustment.
Iāll be fully moved into my Northern Virginia apartment this weekend, so no more hotel living.
Only thing Iām worried about is making sure I enjoy myself (which is an easy fix), so I was thinking about getting a Masterbuilt digital electric smoker and a PS5. Iām not too far away from college buddies, only like an hour and 20 minutes.
8 Likes
You were the hardest working intern in the History of the game! Without school to worry about you should kick ass at work, no problem.
Good luck with the move and the new job!
4 Likes
Hell yeah! Nothing like smoking meats and video games
2 Likes
Thanks Flats!
This is a 124 year old general contractor.
I looked through their training catalog (in-person and online trainings) and I thought it was equivalent to college degree curriculum, but for a career.
In other words, it seems impossible to be thrown to the sharks. Some companies I interned for were like that.
I never asked when I interviewed with this company, I always assumed general contractors, (especially those ranked high on the engineering news record) never train anyone.
In fact, I have always heard of companies of any industry not training people at all lol.
I was gonna embrace the suck regardless given the foundation I built with the internships, but this is a much better outcome.
4 Likes
Love your run with the McCallum diet. I think thatās a VERY solid set of food to base your nutrition around. Iād only be slightly cautious with tomato sauce: sugar can get sneaked into it. And Iād go light on the sugar free ketchup, just because it can often have artificial sweeteners. I like the Primal Kitchen variant, although I actually just add butter to my burgers for flavor. Or grassfed sour cream.
I am so absolutely in love with this thought process.
Watching you grow has been incredible dude. This log is a genuine delight for me to read. You have earned so much good fortune.
3 Likes