Purposeful Primitive: Karwoski/Yates
Week 2 Day 2
Dumbbell Front Squat - 65 lbs x 8, 70 lbs x 8, 75 lbs x 8, 80 lbs x 8 75 lbs x 8
Lying Leg Curl - 125 lbs x 8, 140 lbs x 8, 155 lbs x 8, 155 lbs x 8
Standing Calf Raise - 50 lbs - 3 x AMRAP
Overhead Standing Press - 95 lbs x 8, 105 lbs x 8, 115 lbs x 8, 125 lbs x 8, 135 lbs x 7
Incline Chest Press Machine - 120 lbs - 3 x 10
Seated Ab Machine - 110 lbs - 50 reps
Incline Treadmill Walk - 30 minutes
Purposeful Primitive: Karwoski/Yates
Week 2 Day 3
Breathing High-Bar Squat - 135 lbs x 8, 225 lbs x 8, 255 lbs x 8, 275 lbs x 8, 295 lbs x 8, 315 lbs x 8, 335 lbs x 5
Bench Press - 135 lbs x 8, 155 lbs x 8, 175 lbs x 8, 195 lbs x 8, 205 lbs x 5
Sumo Deadlift - 315 lbs x 8, 335 lbs x 8, 355 lbs x 5
Seated Row Machine -145 lbs x 8, 160 lbs x 8, 175 lbs x 8, 190 lbs x 8
Preacher Bench Curls - 125 lbs x 8, 140 lbs x 8, 125 lbs x 8
Hip Abduction Machine - 210 lbs x 25, 230 lbs x 25, 250 lbs x 25
Incline Treadmill Walk - 30 minutes
I love getting enough sleep.
I use the fullest extent of my brain at work.
That in combination with a high protein dietā¦.
Love it!
Well my coworker got me sick and now I kind of feel like crap.
Life
I had my first performance review. Iāve only been at my new company about 1/2 a year or so. My boss had nothing, but good things to say about me. Not one negative thing except that I donāt need to stay late if I get my work done.
Iāve been really enjoying my time here. This is what working for a general contractor should be!
I started my accounting bachelors degree last week. Iāve been real consistent with studying everyday.
I feel nothing, but feelings of pure bliss and purpose. I MUST do /try out all the things I said I wanted to do.
Merry Christmas!!
I am back home at my parentās house.
I had my french toast, corned beef hash, bacon, and sausage for our traditional family breakfast.
Now I am waiting for dinner which consists of pork ribs, green beans, and Mac and cheese.
Westside for Fat Bastards
Week 1 Day 1
Max Effort Bench Press - 135 lbs x 5, 155 lbs x 5, 175 lbs x 5, 195 lbs x 5, 205 lbs x 5, 190 lbs x 5
Incline Chest Press Machine - 80 lbs - 50 reps
T-Bar Row - 90 lbs - 50 reps
E-Z Bar Curl - 80 lbs - 50 reps
E-Z Bar Tricep Curl - 80 lbs - 50 reps
Pull-ups - Bodyweight - 25 reps
Elliptical - 20 minutes
I guess Iām a New Yearās Resolutioner now.
I currently weigh 205 lbs.
I didnāt train for nearly this entire month. Actually, training has been super inconsistent the past 6 months. Despite all of that, I did not let myself go.
Wow, I started all the way back in early July.
Iām a bit indecisive
Do I simply lose fat for 10-12 weeks (as Iāve done before and even Purposeful Primitive recommends this length)
Or do I harmoniously strategize lowering calories and increasing activity to elongate the fat loss phase
What do natural bodybuilders do? Wellā¦they have a coachā¦but what does the coach tell em?
Westside for Fat Bastards
Week 1 Day 2
High Bar Breathing Squat - 135 lbs x 5, 225 lbs x 5, 255 lbs x 5, 275 lbs x 5, 295 lbs x 5, 315 lbs x 5, 335 lbs x 3
Sumo Deadlift - 225 lbs - 30 reps
Lying Leg Curl - 110 lbs - 50 reps
Back Extension - 190 lbs - 50 reps
Decline Sit Ups - Bodyweight - 50 reps
Elliptical - 40 minutes
Westside for Fat Bastards
Week 1 Day 3
Squat - 135 lbs - 10 x 2
Deadlift - 185 lbs - 5 x 2
Lunges - Bodyweight- 50 reps
Hip Abduction - 230 lbs - 50 reps
Weighted Leg Lifts - 10 lbs - 50 reps
Bench Press - 95 lbs - 12 x 3
Incline Dumbbell Press - 50 lbs - 50 reps
Lat Pulldown - 130 lbs - 50 reps
Tricep Rope Pushdown - 110 lbs - 50 reps
Dumbbell Rows - 65 lbs - 50 reps
Barbell Reverse Curl - 50 lbs - 50 reps
Elliptical - 20 minutes
Westside for Fat Bastards
Week 2 Day 1
Max Effort Bench Press - 135 lbs x 3, 155 lbs x 3, 175 lbs x 3, 195 lbs x 3, 205 lbs x 3, 215 lbs x 3, 225 lbs x 3
Incline Chest Press Machine - 80 lbs - 50 reps
T-Bar Row - 90 lbs - 50 reps
E-Z Bar Curl - 80 lbs - 50 reps
E-Z Bar Tricep Curl - 80 lbs - 50 reps
Pull-ups - Bodyweight - 35 reps
Elliptical - 20 minutes
Westside for Fat Bastards
Week 2 Day 2
ME Effort Barbell Breathing High Bar Squat - 135 lbs x 3, 225 lbs x 3, 255 lbs x 3, 275 lbs x 3, 295 lbs x 3, 315 lbs x 3, 335 lbs x 3
Lying Leg Curl - 110 lbs - 50 reps
Incline Dumbbell Press - 65 lbs - 50 reps
Back Extension - 190 lbs - 50 reps
Decline Sit Ups - Bodyweight - 50 reps
Lat Pulldown - 155 lbs - 50 reps
Barbell Reverse Curl - 50 lbs - 50 reps
Hip Abduction - 250 lbs - 50 reps
Dumbbell Rows - 65 lbs - 50 reps
Seated Tricep Extension - 95 lbs - 50 reps
Seated Weighted Leg Pull-In - 10 lbs - 50 reps
Ahh yes, the Frankenstein method. The only way to trick my mind into training after working for 10 hours and then reading financial accounting textbooks.
Westside for Fat Bastards
Week 2 Day 3
Squat - 135 lbs - 8 x 3
Deadlift - 205 lbs - 6 x 2
Lunges - Bodyweight- 50 reps
Decline Sit ups - Bodyweight- 50 reps
Bench Press - 95 lbs - 12 x 3
Elliptical - 60 minutes
I never knew rodents could cause $1500 of wiring damage to a car.
Westside for Fat Bastards
Week 3 Day 1
Strict Press - 95 lbs x 5, 105 lbs x 5, 115 lbs x 5, 125 lbs x 5, 135 lbs x 5, 140 lbs x 5
Seated Chest Press Machine - 175 lbs - 50 reps
Barbell Bent Over Row - 115 lbs - 50 reps
Dumbbell Curls - 30 lbs - 50 reps
Close Grip Standing Tricep Barbell Extension - 80 lbs - 50 reps
Face Pulls - 42.5 kg - 50 reps
Incline Treadmill - 30 minutes
The first week of 2300 calories
Westside for Fat Bastards
Week 3 Day 2
Deadlift - 225 lbs x 5, 275 lbs x 5, 295 lbs x 5, 315 lbs x 5, 365 lbs x 5, 385 lbs x 5, 405 lbs x 5
Leg Extension Machine - 210 lbs - 50 reps
Reverse Hyper - 140 lbs - 50 reps
Seated Leg Curl - 110 lbs - 50 reps
Dumbbell Side Bends - 60 lbs - 50 reps
Incline Treadmill - 30 minutes
Crisis Management
Welp, first car collision yesterday due to my car wanting to do a slip and slide on an icy road.
Unfortunately I did not see 28 Years Later Bone Temple last night. Rip $17.
Will be shelling out more cash with the help of my father (thank the lord). Weāll split the cost in the half.
Dude, life is tough.
Thanks throwaway! It couldāve been worse.
You knowā¦.winter is one of the most useless seasons ever.
Westside for Fat Bastards
Week 3 Day 3
Incline Treadmill Walk - 50 minutes
Westside for Fat Bastards
Week 4 Day 1
Strict Press - 95 lbs x 3, 105 lbs x 3, 115 lbs x 3, 125 lbs x 3, 135 lbs x 3, 140 lbs x 3, 155 lbs x 2
Seated Chest Press Machine - 175 lbs - 50 reps
Barbell Bent Over Row - 135 lbs - 50 reps
Dumbbell Curls - 35 lbs - 50 reps
Close Grip Standing Tricep Barbell Extension - 90 lbs - 50 reps
Face Pulls - 50 kg - 50 reps
Incline Treadmill - 60 minutes
Westside for Fat Bastards
Week 4 Day 2
Deadlift - 225 lbs x 3, 275 lbs x 3, 315 lbs x 3, 365 lbs x 3, 385 lbs x 3, 405 lbs x 3, 415 lbs x 3
Leg Extension Machine - 230 lbs - 50 reps
Back Extension Machine - 210 lbs - 50 reps
Seated Leg Curl - 125 lbs - 50 reps
Dumbbell Side Bends - 65 lbs - 50 reps
Big fan of the might as well doctrine. Iām taking my car to the shop so might as well knock this out. Perks to having chill millennial bosses.
Well, the company holiday party this past Friday unfortunately one my coworkers had a sore throat and looks like he gave that shit to me.
Apparently I get my car back tomorrow. Iād prefer to not spend any more money on Uber.
