Did you finish Deep Water or just needed a change?
I finished 5 out of 6 weeks and said screw it since I took a week off training.
Conjugate For Fat Bastards
Week 1 Day 2
Bench - 95 lbs x 5, 135 lbs x 5, 155 lbs x 5, 175 lbs x 5, 195 lbs x 5, 215 lbs x 5, 225 lbs x 5
Incline Bench - 115 lbs - 5 x 10
Lat Pulldown - 120 lbs - 50 reps
Tricep Rope Pushdown - 110 lbs - 50 reps
Preacher Curl Machine - 110 lbs - 50 reps
Cable Upright Row - 120 lbs - 50 reps
Incline Treadmill Walk - 10 minutes
Conjugate For Fat Bastards
Week 1 Day 3
High-Bar Squat - 135 lbs x 5, 225 lbs x 5, 255 lbs x 5, 285 lbs x 5, 315 lbs x 5, 335 lbs x 5, 355 lbs x 4
Good Morning - 115 lbs - 50 reps
Seated Leg Curl - 70 lbs - 50 reps
Leg Extension - 170 lbs - 50 reps
Seated Ab Machine - 110 lbs - 50 reps
Incline Treadmill Walk - 10 minutes
This cold weather in the DMV is annoying me.
Lol Iām in MD too. This is a bad winter for sure. Last year I was still able to sneak some motorcycle rides in around this time. Not this year.
Where were you before this?
NJ (Where I grew up)-> MD (college) ā Northern VA (Work/Apartment) ā-> MD (House)
That about sums it up.
Iām really hoping it doesnāt snow again. There was a time when I used to like snow, but now I just find it annoying, especially when it turns to dirty brown slush or ice.
Yup. DMV weather is overwhelming my space heater. Ya boy is cold
Conjugate For Fat Bastards
Week 2 Day 1
Dumbbell Front Squat - 50 lbs - 5 x 12
Sumo Deadlift - 275 lbs - 5 x 10
45 Degree Back Extension - Bodyweight - 75 reps
Hip Abductor Machine - 50 lbs - 75 reps
Dip Stand Leg Raise - Bodyweight - 75 reps
Incline Treadmill - 10 minutes
Conjugate For Fat Bastards
Week 2 Day 2
Bench - 135 lbs x 3, 155 lbs x 3, 175 lbs x 3, 195 lbs x 3, 215 lbs x 3, 235 lbs x 3
Incline Bench - 135 lbs - 5 x 10
Lat Pulldown - 140 lbs - 50 reps
Tricep Rope Pushdown - 100 lbs - 50 reps
Preacher Curl Machine - 95 lbs - 50 reps
Dumbbell Upright Row - 50 lbs - 50 reps
Incline Treadmill - 10 minutes
Conjugate For Fat Bastards
Week 2 Day 3
High-Bar Squat - 135 lbs x 3, 225 lbs x 3, 255 lbs x 3, 285 lbs x 3, 315 lbs x 3, 335 lbs x 3, 365 lbs x 3, 375 lbs x 3
Good Morning - 135 lbs - 50 reps
Seated Leg Curl - 70 lbs - 50 reps
Leg Extension - 185 lbs - 50 reps
Seated Ab Machine - 110 lbs - 50 reps
Incline Treadmill - 10 minutes
Technically today and last Saturday I was supposed to do another upper body day, but due to all this moving/house related stuffā¦.I just didnāt give a fuck.
Iāll be fully moved into my house today.
Conjugate For Fat Bastards
Week 3 Day 1
Dumbbell Box Squats - 50 lbs - 5 x 12
Deficit Deadlifts - 295 lbs - 3 x 10
45 Degree Back Extension - 115 - 75 reps
Hid Abduction Machine - 170 lbs - 75 reps
Dumbbell Side Bend - 70 lbs - 75 reps
Incline Treadmill - 20 minutes
Should be able to be consistent now. I got a membership at another gym since I moved.
First roommate moved in this weekend. Sheās a college student and doesnāt make a bunch of noise.
Another college student is moving in on this Saturday.
Itās nice to get paid rent. I also found out I can expense $1200 worth of parking tickets from parking in Washington D.C for my job.
Conjugate For Fat Bastards
Week 3 Day 2
Strict Press - 95 lbs x 5, 105 lbs x 5, 115 lbs x 5, 125 lbs x 5, 135 lbs x 5, 145 lbs x 3, 135 lbs x 5
Dumbbell Bench - 70 lbs - 5 x 10
Dumbbell Rows - 70 lbs - 75 reps
Two Dumbbell Tricep Extension - 30 lbs - 75 reps
Palms Down Wrist Curl - 20 lbs - 75 reps
Face Pulls - 110 lbs - 75 reps
Incline Treadmill Walk - 20 minutes
Conjugate For Fat Bastards
Week 3 Day 3
Deadlift -225 lbs x 5, 275 lbs x 5, 315 lbs x 5, 345 lbs x 5 365 lbs x 5, 385 lbs x 4
Reverse Hyper - 70 lbs - 75 reps
Dumbbell RDL - 70 lbs - 75 reps
Seated Leg Press - 190 lbs - 75 reps
Seated Ab Machine - 110 lbs - 50 reps
Barbell Hold - 135 lbs - 5 x Hold
Incline Treadmill Walk - 20 minutes
I am very disappointed in my grip. I know my legs are stronger than that, they would be fatigued a lot more.
Besides working up to 180 minutes of conditioning a week, I suppose I have some more motivation now.
Conjugate For Fat Bastards
Week 3 Day 4
Incline Dumbbell Bench - 70 lbs - 5 x 10
Rear Delt Flye - 25 lbs - 75 reps
T-Bar Row - 115 lbs - 75 reps
Overhead Barbell Tricep Curl - 70 lbs - 75 reps
Dumbbell Shrugs - 80 lbs - 75 reps
Palms Out Barbell Wrist Curl - 50 lbs - 75 reps
Incline Treadmill Walk - 20 minutes
Conjugate For Fat Bastards
Week 4 Day 1
Dumbbell Box Squats - 50 lbs - 5 x 12
Deficit Deadlifts - 295 lbs - 3 x 10
45 Degree Back Extension - 115 - 75 reps
Hid Abduction Machine - 190 lbs - 75 reps
Dumbbell Side Bend - 75 lbs - 75 reps
Conjugate For Fat Bastards
Week 4 Day 2
Strict Press - 95 lbs x 3, 105 lbs x 3, 115 lbs x 3, 125 lbs x 3, 135 lbs x 3, 145 lbs x 3, 155 lbs x 3, 165 lbs x 2
Dumbbell Bench - 75 lbs - 5 x 10
Dumbbell Rows - 75 lbs - 75 reps
Two Dumbbell Tricep Extension - 35 lbs - 75 reps
Palms Down Wrist Curl - 30 lbs - 75 reps
Face Pulls - 125 lbs - 75 reps
Incline Treadmill Walk - 20 minutes
Conjugate For Fat Bastards
Week 4 Day 3
Deadlift - 225 lbs x 3, 275 lbs x 3, 295 lbs x 3, 315 lbs x 3, 345 lbs x 3, 365 lbs x 3, 385 lbs x 3, 405 lbs x 3, 425 lbs x 3
Reverse Hyper - 70 lbs - 75 reps
Dumbbell RDL - 80 lbs - 75 reps
Seated Leg Press - 210 lbs - 75 reps
Decline Sit-Ups - Bodyweight - 75 reps
Barbell Hold - 135 lbs - 5 x Hold
Incline Treadmill Walk - 20 minutes
Better.