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
Conjugate For Fat Bastards
Cutting Phase
Week 2 Day 1
Dumbbell Front Squat - 55 lbs - 5 x 12
SSB Good Morning - 170 lbs - 5 x 10
Reverse Hyper - 90 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 2 Day 2
Larsen Press - 95 lbs x 3, 115 lbs x 3, 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, 255 lbs x 3, 265 lbs x 2
Dumbbell Rear Delt Flye - 35 lbs - 75
Lat Pulldown - 135 lbs - 75 reps
Rope Tricep Pushdown - 125 lbs - 75 reps
E-Z Bar Reverse Curl - 40 lbs - 75 reps
Barbell Upright Row - 100 lbs - 75 reps
Incline Treadmill Walk - 40 minutes
Conjugate For Fat Bastards
Cutting Phase
Week 2 Day 3
SSB Anderson Squat - 150 lbs x 3, 200 lbs x 3, 220 lbs x 3, 240 lbs x 3, 270 lbs x 3, 290 lbs x 3, 310 lbs x 3,
Degree Back Extension Machine - 190 lbs - 75 reps
Seated Dumbbell Leg Pull in - 15 lbs - 75 reps
Leg Press - 210 lbs - 75 reps
Seated Ab Machine - 110 lbs - 75 reps
Barbell Hold - 205 lbs - 5 x Hold
Treadmill Incline Walk - 40 minutes
Conjugate For Fat Bastards
Cutting Phase
Week 2 Day 4
Seated Chest Press - 220 lbs - 5 x 10
Barbell Front Raise - 60 lbs - 5 x 10
One Arm Dumbbell Rows - 75 lbs - 75 reps
One Arm Palms Up Wrist Curl - 30 lbs - 75 reps
Dumbbell Shrugs - 90 lbs - 75 reps
Standing Two Dumbbell Tricep Curl - 35 lbs - 75 reps
Incline Treadmill Walk - 40 minutes
Lifeās been great lately.
Easter was fun with church service and then eating dinner with my friendās family.
Now I got TopGolf tonight with a group of friends. Itās been a little awhile lol, the last time we did something together I was still living in Northern Virginia.
I started shouting my resume out. I had one interview and it went well. Iāll be talking to some hr lady for another company that offered me while I was in collegeā¦.that pays more and does tuition reimbursement for furthering your education. (I wish I saw the pay range back then lol)
My thoughts areā¦if I can get more money now..then do it. Although there is more than one way to skin a cat lol. Itās a matter of practicality, if I saved for 5 years, could have a big ass emergency fund to live off of and then go learn a trade (union apprenticeship program)ā¦otherwise it might take longer..which isnāt a huge problemā¦would like to finish an apprenticeship program sooner rather than later(If Iām gonna type so much about my aspirations Iād like to follow through with them).
In 5 years youāre gonna be building your Own buildings.
Is the elliptical an effective form of low intensity conditioning? Is it on par with walking?
Had to switch it up this week, so I donāt get used to walking.
