Conjugate For Fat Bastards
Week 11 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, 155 lbs x 5
Dumbbell Bench - 90 lbs - 50 reps
Bent Over Two Dumbbell Row - 70 lbs - 75 reps
Seated Tricep Extension Machine - 95 lbs - 75 reps
Palms Down Wrist Curl - 30 lbs - 75 reps
Seated Rear Delt Flye Machine - 55 lbs - 75 reps
Incline Treadmill Walk - 40 minutes
Conjugate For Fat Bastards
Week 11 Day 3
Deadlift - 225 lbs x 5, 275 lbs x 5, 315 lbs x 5, 365 lbs x 5, 385 lbs x 5 405 lbs x 5, 425 lbs x 5
Degree Back Extension Machine - 170 lbs - 75 reps
Dumbbell Calf Raises - 20 lbs - 75 reps
Kettlebell Front Squat - 40 lbs - 75 reps
Dumbbell Side Bend - 70 lbs - 75 reps
Barbell Hold - 210 lbs - 5 x Hold
Incline Treadmill Walk - 40 minutes
Anyone else think about how funny it would be to just transfer all of your energy into your 9-5 job.
I could become a fat fuck who drinks all dayā¦allocate all of my time to my career
I guess what Iām saying is that just sounds a lot easier than consistent training.
Conjugate For Fat Bastards
Week 11 Day 4
Dumbbell Strict Press - 50 lbs - 5 x 10
Incline Dumbbell Flyes - 40 lbs - 5 x 10
Pull-ups - Bodyweight- 75 reps
Overhead Barbell Tricep Curl - 80 lbs - 75 reps
Dumbbell Shrugs - 80 lbs - 75 reps
Dumbbell Wrist Curl - 30 lbs - 75 reps
Incline Treadmill Walk - 40 minutes
After 3 more weeks, I will be cutting again.
Conjugate For Fat Bastards
Week 12 Day 1
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 3, 175 lbs x 1
Dumbbell Bench - 90 lbs - 50 reps
Bent Over Two Dumbbell Row - 80 lbs - 75 reps
Seated Tricep Extension Machine - 95 lbs - 75 reps
Palms Down Wrist Curl - 40 lbs - 75 reps
Seated Rear Delt Flye Machine - 70 lbs - 75 reps
Incline Treadmill Walk- 40 minutes
Hmm, it seems I got burnt out.
It happens to the best of us. Rest up and come back stronger!
Thank you so much @QuadQueen I decided I am going to start cutting this week. I havenāt lost my sanity yet.
I am also looking to get the fuck out of my job. My boss is annoying, and this one coworker is annoying.
My whole division is like 10-15 people and they are cliqueyā¦seems to thrive on drama.
I want them all out of my life. Iām starting to feel a bit desperate.
Man i fucking love myself for this house (that ironically lowers my housing cost) and the internships. CONTINGENCY PLANS!!!
Conjugate For Fat Bastards
Cutting Phase
Week 1 Day 1
Dumbbell Front Squat - 50 lbs - 5 x 12
Good Morning - 135 lbs - 5 x 10
Reverse Hyper - 70 lbs - 75 reps
Hip Abductor Machine - 250 lbs - 75 reps
Dip Stand Leg Raise - Bodyweight - 75 reps
Barbell Hold - 205 lbs - 5 x Hold
Incline Treadmill Walk - 40 minutes
Conjugate For Fat Bastards
Cutting Phase
Week 1 Day 2
Larsen Press - 95 lbs x 5, 115 lbs x 5, 135 lbs x 5, 155 lbs x 5, 175 lbs x 5, 195 lbs x 5, 215 lbs x 5, 235 lbs x 5, 245 lbs x 4,
Dumbbell Rear Delt Flye - 30 lbs - 75
Lat Pulldown - 135 lbs - 75 reps
Rope Tricep Pushdown - 110 lbs - 75 reps
E-Z Bar Reverse Curl - 30 lbs - 75 reps
Barbell Upright Row - 90 lbs - 75 reps
Incline Treadmill Walk - 40 minutes
Conjugate For Fat Bastards
Cutting Phase
Week 1 Day 3
SSB Anderson Squat - 150 x 5, 170 x 5, 190 x 5, 210 x 5, 230 x 5, 250 x 5, 270 lbs x 5, 290 lbs x 2
Degree Back Extension Machine - 170 lbs - 75 reps
Seated Dumbbell Leg Pull in - 20 lbs - 75 reps
Leg Press - 170 lbs - 75 reps
Seated Ab Machine - 90 lbs - 75 reps
Barbell Hold - 210 lbs - 5 x Hold
Incline Treadmill Walk - 40 minutes
Conjugate For Fat Bastards
Cutting Phase
Week 1 Day 4
Seated Chest Press - 200 lbs - 5 x 10
Barbell Front Raise - 50 lbs - 5 x 10
One Arm Dumbbell Rows - 70 lbs - 75 reps
One Arm Palms Up Wrist Curl - 25 lbs - 75 reps
Dumbbell Shrugs - 80 lbs - 75 reps
Standing Two Dumbbell Tricep Curl - 30 lbs - 75 reps
Incline Treadmill Walk- 40 minutes
