Conjugate For Fat Bastards
Week 4 Day 4
Incline Dumbbell Bench - 70 lbs - 5 x 10
Rear Delt Flye - 30 lbs - 75 reps
Seated Row - 80 lbs - 75 reps
Overhead Barbell Tricep Curl - 70 lbs - 75 reps
Upright Barbell Row - 60 lbs - 75 reps
Palms Out Barbell Wrist Curl - 50 lbs - 75 reps
Incline Treadmill Walk - 20 minutes
Conjugate For Fat Bastards
Week 5 Day 1
Dumbbell Goblet Squats - 90 lbs - 5 x 10
Stiff Leg Sumo Deadlifts - 275 lbs - 5 x 10
Back Extension Machine- 170 - 75 reps
Hid Abduction Machine - 170 lbs - 75 reps
Seated Leg Pull In - 10 lbs - 75 reps
Barbell Hold - 155 lbs - 5 x Hold
Incline Treadmill Walk - 30 minutes
Conjugate For Fat Bastards
Week 5 Day 2
Larsen Press - 135 lbs X 5, 155 lbs x 5, 175 lbs x 5, 195 lbs x 5, 205 lbs x 5, 215 lbs x 5, 205 lbs x 5
Seated Rear Delt Flye - 70 lbs - 5 x 10
Chin-Ups - Bodyweight lbs - 75 reps
Rope Tricep Pushdown - 90 lbs - 75 reps
Preacher Curl Machine - 80 lbs - 75 reps
Two Dumbbell Upright Row - 40 lbs - 75 reps
Incline Treadmill Walk - 30 minutes
When I wake up at 3 am to get to the fucking so called ā24 HOUR GYMā I expect to get in!!!
I wasted an hour and 30 minutes watching everyone, like myself scan their barcode on the scannerā¦and then the door doesnāt open.
One chick, who works there I thinkā¦called her managerā¦and this guy had his two feet and hands on the door handle trying to get it open. Despite it being one of those janky ass magnetic doors, it is still a keyed entry door. No key!!! The employees donāt have a key?
24 hours my ass.
And it didnāt even open at 5 am on the spot. At around 5:15 I decided to go home.
This is strike two. I ought to find a different gym.
It is infuriating to have to play ācatch-upā. Maintaining my sanity is apart of my training as well.
Do I need to put the fucking home gym in my basement? Iād prefer not to do that.
This is exactly how it goes. Itās the story of my own home gym. I had drafted up the āperfectā conjugate program, was all ready to go, show up and see a sign that says āClosed for 2 weeks for renovationsā
No prior warning, just closed overnight.
I went to play it again sports that day, bought a 300lb weight/barbell set and used a bench press station I found on the side of the road for free to do my first ME lower workout of good mornings, SLDLs and ab work. Never looked back.
Conjugate For Fat Bastards
Week 5 Day 3
Safety Squat Bar Pin Squat - 150 lbs x 5, 200 lbs x 5, 220 lbs x 5, 240 lbs x 5, 260 lbs x 5, 290 lbs x 3, 280 lbs x 3,
Back Extension Machine - 190 lbs - 75 reps
Seated Leg Curl Machine - 90 lbs - 75 reps
Leg Extension - 190 lbs - 75 reps
Leg Lifts - Bodyweight - 75 reps
Hip Abduction Machine - 210 lbs - 75 reps
I improvised, did it after work. Have to make up the rest of the conditioning tomorrow.
Human on machine? Change exerciseā¦
Now to finish my day watching the new Captain America movie with my friend.
This is your origin story. The reluctant beast. Embrace it.
Conjugate For Fat Bastards
Week 5 Day 4
Bench Press - 185 lbs - 3 x 10, 2 x 8
Bent Over Barbell Front Raise - 40 lbs - 75 reps
Barbell Rows - 135 lbs - 75 reps
Two Dumbbell Tricep Curl - 30 lbs - 75 reps
Barbell Shrug - 225 lbs - 75 reps
Behind Back Barbell Wrist Curl - 135 lbs - 75 reps
Incline Treadmill Walk - 60 minutes
Conjugate For Fat Bastards
Week 6 Day 1
Dumbbell Goblet Squats - 90 lbs - 5 x 10
Stiff Leg Sumo Deadlifts - 295 lbs - 5 x 10
Back Extension Machine - 170 - 75 reps
Hid Abduction Machine - 190 lbs - 75 reps
Seated Leg Pull In - 10 lbs - 75 reps
Barbell Hold - 185 lbs - 5 x Hold
Incline Treadmill Walk - 30 minutes
Save all those vegetable scraps in a little bucket and start a compost pile in the back yard.
Conjugate For Fat Bastards
Week 6 Day 2
Larsen Press - 135 lbs X 3 155 lbs x 3, 175 lbs x 3, 195 lbs x 3, 215 lbs x 3, 235 lbs x 3, 245 lbs x 3, 265 lbs x 2
Seated Rear Delt Flye - 70 lbs - 75 reps
Chin-Ups - Bodyweight lbs - 75 reps
Rope Tricep Pushdown - 110 lbs - 75 reps
Preacher Curl Machine - 95 lbs - 75 reps
Two Dumbbell Upright Row - 45 lbs - 75 reps
Incline Treadmill Walk - 30 minutes
I got my very first performance review at work today.
Welp, I performedā¦ā¦
Conjugate For Fat Bastards
Week 6 Day 3
Safety Squat Bar Pin Squat - 150 lbs x 3, 240 lbs x 3, 290 lbs x 3, 310 lbs x 3, 330 lbs x 3, 340 lbs x 1, 320 lbs x 3
Back Extension Machine - 190 lbs - 75 reps
Seated Leg Curl Machine - 90 lbs - 75 reps
Leg Extension - 190 lbs - 75 reps
Leg Lifts - Bodyweight - 75 reps
Hip Abduction Machine - 210 lbs - 75 reps
Incline Treadmill Walk - 30 minutes
Conjugate For Fat Bastards
Week 6 Day 4
Bench Press - 185 lbs - 3 x 10, 2 x 8
Bent Over Barbell Front Raise - 50 lbs - 75 reps
Barbell Rows - 135 lbs - 75 reps
Two Dumbbell Tricep Curl - 35 lbs - 75 reps
Barbell Shrug - 235 lbs - 75 reps
Behind Back Barbell Wrist Curl - 145 lbs - 75 reps
Incline Treadmill Walk - 30 minutes
I donāt think Iāll ever get over how beautiful it is to do stuff as a family, have a network of friends/ a community.
Wish I had more of that as a kid.
I was at my friendās house today after church. I ate some lemon cake and enchiladas with him and his parents.
Itās really that kind of stuff that makes life worth living for
Lmao I want to be around these people, not the ones at work. Fuck em.
Conjugate For Fat Bastards
Week 7 Day 1
Dumbbell Front Squats - 40 lbs - 5 x 10
Romanian Deadlifts - 275 lbs - 5 x 10
Single Leg Hip Thrust - Bodyweight- 75 reps
Hid Abduction Machine - 170 lbs - 75 reps
Dumbbell Side Bend - 70 lbs - 75 reps
Barbell Hold - 205 lbs - 5 x Hold
Incline Treadmill Walk - 40 Minutes
Conjugate For Fat Bastards
Week 7 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 5, 155 lbs x 5
Dumbbell Bench - 80 lbs - 45 reps
T-Bar Row - 90 lbs - 75 reps
Seated Tricep Extension Machine - 80 lbs - 75 reps
Palms Down Wrist Curl - 30 lbs - 75 reps
Seated Rear Delt Flye - 40 lbs - 75 reps
Incline Treadmill Walk - 40 minutes
Does recomping exist or is it a bullshit term and no different from creating a caloric deficit?
I believe it exists, but itās window of employment is limited to untrained individuals. Basically, the further away we are from our max potential, the faster we accelerate toward it. When youāre totally untrained and you start training, your body will rapidly attempt to move toward itās max potential, and can build lean tissue while losing adipose tissue. Itās so primed for change that it can move in two different directions.
The more we train, the harder that trick gets to pull off, until we eventually reach a point where the diminishing returns are so significant that itās more worthwhile to approach transformation from a phasic approach vs recomp.
You sorta saw this get mentioned with āSoftening upā ala John McCallum and when Marty Gallagher talked about setting up the anabolic burst with a 36 hour gluttony binge by fully depleting the body first. You put your body in a dire state and it can do some crazy things.
Totally agree with this. I think it definitely exists. Anecdotally, Iāve seen it happen with friends. But it was always guys who didnāt work out much and were a bit heavier. I think traditional bulk/cut/maintenance is probably best as someone who has been training. I think you get more out of different cycles like that.