Week 21, Day 2
INCLINE BENCH PRESS
165 x 5
175 x 5
185 x 5
195 x 5
205 x 5
DB ROW
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10
CURLS FOR MY GURL
100 total reps
TRCIEP STUFF
100 total reps (I think)
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Week 21, Day 3
FRONT SQUAT
325 x 2
325 x 2
325 x 2
325 x 1
325 x 1
325 x 1
325 x 1
325 x 1
325 x 1
GHR
4 sets x 15 reps
DECLINE WEIGHTED SIT-UP
4 sets x 10 reps
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I feel better about my tuberware! Your diet info was a roller coaster man. The list of things you couldnât have??? But seeing what you can have and every thing is in olive oil that is not soo bad. I am going to look for amaranth, that looks really good.
BEAST MODE
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LOL, yeah man! I should have stock in Pyrex I use so much of it! I try to find a balance to be honest. I eat that way most of the time, and like I said, for a couple meals each week I eat what I want. It isnât like I explode if I eat a cheese burger or something, it is just the next morning I will wake up and the areas I have psoriasis will be much, much more inflamed looking. If I can eat really clean, the patches will reduce dramatically. I have also found things like brown rice noodles that have really livened up my diet and allow me to eat more diverse foods. It really isnât that bad, as long as I stay creative with it-- and I would say the biggest downer is the inconvenience of having to cook 90% of everything I eat. Otherwise, I eat really well, and my body seems to respond very well to the foods that I am eating. It really is insane how much diet affects our health and physiologies.
Yeah, I love the amaranth, I eat it plain by the cup full every day. You should be able to find it near all of the quinoa, spelt, buckwheat, etcetera in the store. Google it if you get some time, Iâm surprised more lifters donât eat it.
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I think I missed logging a day this week on my training log here, so things are wrong for my day count this week.
Week 21, Day 5
OH PRESS
115 x 10
115 x 10
115 x 10
115 x 8
115 x 8
âŠwithâŠ
PULL-UPS
x12
x14
x16
x14
x12
SINGLE ARM DB SHOULDER PRESS
4 sets x 10 reps
âŠwithâŠ
T-BAR ROWS
4 sets x 12 reps
Week 22, Day 1
PAUSED HB SQUAT
245 x 5
265 x 5
285 x 5
305 x 5
325 x 5
FRONT SQUAT
225 x 14
GOBLET SQUAT
50 total reps
GHD
4 sets x 15 reps
Week 22, Day 2
OH PRESS
105 x 5
115 x 5
125 x 5
135 x 5
140 x 5
âŠwithâŠ
WEIGHTED CHINS
+50 x 7
+50 x 7
+50 x 7
+50 x 7
+50 x 7
WEIGHTED DIPS
+50 x 13
+50 x 13
+50 x 13
+50 x 13
+50 x 13
âŠwithâŠ
T-BAR HIGH ROW
125 x 13
125 x 13
125 x 13
125 x 13
125 x 13
Week 2, Day 3
INCLINE BENCH
175 x 5
185 x 5
195 x 5
205 x 5
215 x 3
DB ROW
105 x 8
105 x 8
105 x 8
105 x 8
105 x 8
CURLS
One-hundo total reps
CLOSE GRIP BENCH
50 total reps
Week 22, Day 4
FRONT SQUAT
295 x 2
295 x 2
295 x 2
295 x 2
295 x 2
295 x 2
RDL
225 x 10
225 x 10
225 x 10
WEIGHTED DECLINE SIT-UP
+90 x 10
+90 x 10
+90 x 10
Week 22, Day 5
OH PRESS
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10
âŠwithâŠ
PULL-UPS
x12
x14
x16
x14
x12
SINGLE ARM DB SHOULDER PRESS
55 x 11
55 x 11
55 x 11
55 x 11
55 x 11
âŠwithâŠ
T-BAR ROWS
100 x 15
100 x 15
100 x 15
100 x 15
100 x 15
Wrapped up Week 23, started Week 24 and everything is going well. Have not been very motivated to post in the last week.
I have been trying to save up for a new mountain bike as my old hardtail has been so badly abused it is time for a new one. I think once I can start riding trails again I am going to cut my lifting back to 2 or 3 days week.
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Mountain biking is so much fun! Iâve never done it with a good bike though. Any recommendations for a bike that is worth it but wonât cost me an arm and a leg?
How you plan on changing your programming if you go back to 2-3 days a week?
Dude Iâve squatted 4 days in a row now, just to see what thatâs like. I think Iâve been missing out. I think the Squat 5-7 times a week thing actually works lol. You are definitely right about high frequency gets you strong as fuck.
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Yeah, the Raleigh Tokul 3 is not a bad ride for $1000, you can go a step or two down for less money ($500), but you lose out on the components. With mountain bikes, you get what you pay for and it largely depends on what you intend on riding. If you donât ever see yourself getting into more of the serious stuff you donât need to spend a whole lot.
I really donât know, I will have to figure that out when the time comes. It will probably be some type of full body for sure. I have made great progress with my physique over the least several months, but my strength has dropped. Diet is so important depending on what you want to accomplish in the gym. It is frustrating not being able to own the weights like I was doing, but I feel so much better and look better.
Yeah man, I dig high frequency training. It isnât for everyone, and you definitely have to stay on top of your mobility and recovery stuff-- otherwise it can run you into the ground over time.
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I love the idea of Squating daily but by day 4 I am into the ground. I think if I had better auto regulation it wouldnât be that way.
I still love it for pushing through a plateau though from time to time.
Yeah, Iâve experienced a similar thing as well. It is real easy to go super hard every day (ambition), and then its too late when you realized youâve over done it. The challenging part sometimes can definitely be holding yourself back so you can get in there and do it again the next day, and the next⊠and the nextâŠ
Week 25, Day 1
HB SQUAT, 2 SECOND PAUSES
275 x 5
275 x 5
275 x 5
275 x 5
275 x 5
FRONT SQUAT
225 x 10
225 x 10
GOBLET SQUAT
55 x 20
55 x 20
55 x 10
GHR
x12
x12
x12
x12
âŠwithâŠ
DECLINE WEIGHTED SIT-UP
+70 x 10
+70 x 10
+70 x 10
+70 x 10
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Training is still going well. I weighed in at 179 today! I am feeling super lean.
Here is fun video comparison on supermassive blackholesâŠ
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We are ridiculously insignificant. 
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HAHA, YES! I was just making a comment the other day with some friends about how a red dwarfâs life span can be 10 trillion years⊠thats 10,000,000,000,000! Puts our lifetimes and issues on earth into perspective.
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Week 1, Day 1
HB SQUAT
265 x 10
285 x 8
305 x 6
FRONT SQUAT
225 x 10
240 x 8
260 x 6
RDL
275 x 8
275 x 8
275 x 8
WEIGHTED DECLINE SIT-UP
70 x 10
70 x 10
70 x 10
70 x 10
178 pounds today. Going to try and log my stuff more consistently. Had several weeks where I had to go out of town, came home, was sick the next week, then the next week sucked in the gym. Whateves⊠I love to just lift.
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