...INTENSITY...INSANITY...WATCH ME GROOW!!! - NaturalPursuit's Offseason Journey

[NaturalPursuit]

All of them eats look real good.

Thanks man! Didn't even eat 1/4th of what I posted but thought I'd keep the food porn comin for you dieters

I like it!

I do a lot of the same movements as well as make them a circuit. Nothing beats the buuuuurn!!

Awesome man! The burn is INSANE!!! Great way to work abs!

[NaturalPursuit]

Well...todays was SUPPOSE to be a leg workout...but sadly, I rolled outta bed and BAM...DOMs like you could not believe!

SOOOO, as I will not have a workout posted up, I feel compelled to tell you guys about my offseason progress so far. I have to say, I have been doing some things differently this offseason and, even though its only been about a month and a half, I am already seeing TREMENDOUS muscle and strength gains in and out of the gym! I've even been getting compliments from friends, family, and even people at the store saying how big I look! (As I sit there with my shopping cart full of eggs...hope none of that came off as bragging lol.)

But, none the less, here are the simple changes I've made that have made THE WORLD OF A DIFFERENCE:

1. Sleep more - I've always gotten a pretty decent amount of sleep but have found lately that 8+ hours makes a BIG difference on my recovery time and strength in the gym

2. Take extra recovery days when needed - this was my problem last offseason, I never gave myself a break and therefore, didn't gain HALF the muscle and strength I could have. Now, I have really focused on listening to my body and allowing it to recover fully before hitting it again

3. Eat more - I ended my last offseason at 168 lbs on 230 protein / 190 carbs / 45 fat macros...I CANNOT BELIEVE that now looking back on it all. That was an 8 month offseason and I simply did not eat enough to support muscle gains. Now, I'm 6 weeks post contest, around 156 lbs (12 lbs over stage weight), eating roughly 200 protein / 400 carbs / 100 fat, and still look crazy lean but a lot bigger and more full! I've also made sure to eat A TON OF FRUITS AND VEGETABLES! 3+ cups of fruit and 6+ cups of vegetables per day

4. And like always, TRAIN HARD AND HEAVY! - last offseason, I focused mainly on form and went with CRAZY high reps on every set. Now, I vary it up and my intensity is HIGHER THAN EVER!

So, those were the simple changes I've made to my offseason that has allowed me to gain 12 lbs over stage weight while remaining LEAN, gaining MUSCLE, gaining STRENGTH, and eating MORE!

[Rypt1]

Well...todays was SUPPOSE to be a leg workout...but sadly, I rolled outta bed and BAM...DOMs like you could not believe!

SOOOO, as I will not have a workout posted up, I feel compelled to tell you guys about my offseason progress so far. I have to say, I have been doing some things differently this offseason and, even though its only been about a month and a half, I am already seeing TREMENDOUS muscle and strength gains in and out of the gym! I've even been getting compliments from friends, family, and even people at the store saying how big I look! (As I sit there with my shopping cart full of eggs...hope none of that came off as bragging lol.)

But, none the less, here are the simple changes I've made that have made THE WORLD OF A DIFFERENCE:

1. Sleep more - I've always gotten a pretty decent amount of sleep but have found lately that 8+ hours makes a BIG difference on my recovery time and strength in the gym

2. Take extra recovery days when needed - this was my problem last offseason, I never gave myself a break and therefore, didn't gain HALF the muscle and strength I could have. Now, I have really focused on listening to my body and allowing it to recover fully before hitting it again

3. Eat more - I ended my last offseason at 168 lbs on 230 protein / 190 carbs / 45 fat macros...I CANNOT BELIEVE that now looking back on it all. That was an 8 month offseason and I simply did not eat enough to support muscle gains. Now, I'm 6 weeks post contest, around 156 lbs (12 lbs over stage weight), eating roughly 200 protein / 400 carbs / 100 fat, and still look crazy lean but a lot bigger and more full! I've also made sure to eat A TON OF FRUITS AND VEGETABLES! 3+ cups of fruit and 6+ cups of vegetables per day

4. And like always, TRAIN HARD AND HEAVY! - last offseason, I focused mainly on form and went with CRAZY high reps on every set. Now, I vary it up and my intensity is HIGHER THAN EVER!

So, those were the simple changes I've made to my offseason that has allowed me to gain 12 lbs over stage weight while remaining LEAN, gaining MUSCLE, gaining STRENGTH, and eating MORE!

Love it! Thanks for sharing this. Definitely some "food" for thought in my own off-season. Especially the extra recovery days. I had always done a 5 day split until this last off season where I went to 4 days of working out a week. It really did make a big difference. Also, eating enough, still working on that somewhat in the offseason.

[Shazriki]

Great insights Alex! Your forgot to include point 5: your insane work ethic!

I should really take a page out of your book on the eating thing haha

[demonwareltd]

Alright, I gotta sub for this. Loving your motivation and intensity and it is refreshing and just what I need. I'm heading into 15 weeks out to my next show and my second contest prep in less than 6 months. Needless to say I could use a swift boot up the ass and some intensity myself.

Will enjoy watching you pack on the size, great work so far!

- Stan

[NaturalPursuit]

Love it! Thanks for sharing this. Definitely some "food" for thought in my own off-season. Especially the extra recovery days. I had always done a 5 day split until this last off season where I went to 4 days of working out a week. It really did make a big difference. Also, eating enough, still working on that somewhat in the offseason.

No problem man! I am EXTREMELY young and new to this sport/lifestyle but as I learn things (that I'm sure others have already figured out) I plan on sharing them with others so we can all progress together!

The extra recovery day/under-eating is a big thing!

Great insights Alex! Your forgot to include point 5: your insane work ethic!

I should really take a page out of your book on the eating thing haha

Thanks man! And its just how I was raised!

Hard work > everything else

And the eating takes a little to get the macros to where they are really beneficial but your numbers are shootin up! Soon man...soon

Alright, I gotta sub for this. Loving your motivation and intensity and it is refreshing and just what I need. I'm heading into 15 weeks out to my next show and my second contest prep in less than 6 months. Needless to say I could use a swift boot up the ass and some intensity myself.

Will enjoy watching you pack on the size, great work so far!

- Stan

Thanks and welcome in man! In my honest opinion, INTENSITY IS KEY! I've been following you and am looking forward to the finish physique you present! KILL IT BRO!!!

[NaturalPursuit]

"Leg day...after having to take an extra rest day yesterday I woke up PUMPED UP FOR THIS WORKOUT! LETS KILL IT!"

#1 - Ab Circuit - 2 sets (no break in between exercises)

1. Hanging leg raises (dip platform)-
pause at top x 15

2. Crossbody crunches-
pause at top x 15

3. Planks (imagine pulling elbows into knees)-
+25 lbs x 60 seconds
+25 lbs x 62 seconds

4. Bench reverse crunch (knees bent)-
26. 27.

INSAAAANE burn! Core was always a weak point in the past...ha...NO MORE! QUAD TIME!

Bb back squat- 2 sets
(8-12 reps) 225 x 8
(12+ reps) 185 x 14

chest to knees DEEP on those squats! SLOOOW negatives!

Close stance leg press- 2 sets
5 pps x 12
4 pps + 25 x 12 dropped 3 pps + 25 x 12 dropped 2 pps + 25 x 16

HUGE PUMP! Legs are shaking uncontrollably! NOW WE'RE PUSHIN IT!

Extensions- 2 sets
(2 second holds , 4 second negatives)
110 x 12
120 x 9 dropped 100 x 6 dropped into 12 forced reps with 80

stood up off the extension machine and fell over! THATS WHAT WE WANNA SEE! GLUTES AND HAMSTRING HERE. I. COME.

Lying leg curls- 2 sets
(5 second negatives)
65 x 12
70 x 9 dropped 50 x 12

MORE!!

Seated leg curls- 2 sets
(2 second hold , 4 second negatives)
70 x 11
75 x 9 dropped 65 x 12

BREAKIN THROUGH THE PHYSICAL PAIN AND GROWING!

Bb lunges- 2 sets
95 x 14
115 x 12

Ab/adductor- 1 set to failure
Away- 90 x 15 dropped 80 x 11
In- 90 x 15 dropped 80 x 9

Quads...Glutes...Hamstrings...ALL DEAD...time to finish off this lower back!!!

Reverse hypers- 2 sets
(2 second squeezes)
+5 lb db between feet x 9
+5 lb db between feet x 9 dropped 0 x 10

Hypers- 2 sets
(2 second squeezes , hands behind head)
5 x 11
(pyramid , no hold- 6 reps per) 0. 5. 10. 5. 0.


...OFFSEASON BEAST MODE...ENGAGED...back to hittin PR's on EVERY set...BETTER form...and MORE MUSCLE MASS...

[demonwareltd]

Great workout! Lots of volume!

How do you like those barbell lunges? I just started doing them for the first time a few weeks ago and have been slowly working up my weight on them so I don't fall over when doing them I'm only up to 115x6 right now, but am increasing 20-25 lbs each week. You like them better than strapping in for some DB lunges?

[offroadatv200]

Great workout! Lots of volume!

How do you like those barbell lunges? I just started doing them for the first time a few weeks ago and have been slowly working up my weight on them so I don't fall over when doing them I'm only up to 115x6 right now, but am increasing 20-25 lbs each week. You like them better than strapping in for some DB lunges?

BB lunges FTW!
I've never used DB, they tweak my shoulders.

[NaturalPursuit]

Great workout! Lots of volume!

How do you like those barbell lunges? I just started doing them for the first time a few weeks ago and have been slowly working up my weight on them so I don't fall over when doing them I'm only up to 115x6 right now, but am increasing 20-25 lbs each week. You like them better than strapping in for some DB lunges?

LOVE BB LUNGES! Doing em after my legs have already failed really kills it! Def an exercise that you don't need a ton of weight on!

As for DB lunges, I stopped doin em because I couldnt handle holding all the weight lol. I'm not a fan of straps so grip gave out before legs did..and so BB LUNGES were introduced to me

BB lunges FTW!
I've never used DB, they tweak my shoulders.

HELL YEAH! They're really good...especially since you can just drop em instead of falling over and eatin sh*T lmao!

[NaturalPursuit]

some eatzz!!

Blueberry Muffins


Kashi Crunch with rainbow cookie pop tart


Chicken Fried Rice


Various Donuts


Strawberry/Blueberry Mixture with Kashi Crunch


Banana with peanut butter and sprinkles


Post-Workout meal of green peas and strawberry/blueberry mix


White Pizza

[NaturalPursuit]

more eats!

Entire Meal (Green Peas with asparagus + high fiber tortillas + egg cake + sugar cookies + my HUGE glass of water)


Green Peas


Sugar cookies and creme horn


Green Peas with asparagus

[offroadatv200]

Peeped in here to get some ideas for ab circuits...stared at food p0rn for 25 minutes...left hungry as sh!t craving pop tarts, donuts, cream horns, cookies, and peanut butter!

[demonwareltd]

Peeped in here to get some ideas for ab circuits...stared at food p0rn for 25 minutes...left hungry as sh!t craving pop tarts, donuts, cream horns, cookies, and peanut butter!

I know, right! This thread is evil!!!

[fittofattofit]

Well...todays was SUPPOSE to be a leg workout...but sadly, I rolled outta bed and BAM...DOMs like you could not believe!

SOOOO, as I will not have a workout posted up, I feel compelled to tell you guys about my offseason progress so far. I have to say, I have been doing some things differently this offseason and, even though its only been about a month and a half, I am already seeing TREMENDOUS muscle and strength gains in and out of the gym! I've even been getting compliments from friends, family, and even people at the store saying how big I look! (As I sit there with my shopping cart full of eggs...hope none of that came off as bragging lol.)

But, none the less, here are the simple changes I've made that have made THE WORLD OF A DIFFERENCE:

1. Sleep more - I've always gotten a pretty decent amount of sleep but have found lately that 8+ hours makes a BIG difference on my recovery time and strength in the gym

2. Take extra recovery days when needed - this was my problem last offseason, I never gave myself a break and therefore, didn't gain HALF the muscle and strength I could have. Now, I have really focused on listening to my body and allowing it to recover fully before hitting it again

3. Eat more - I ended my last offseason at 168 lbs on 230 protein / 190 carbs / 45 fat macros...I CANNOT BELIEVE that now looking back on it all. That was an 8 month offseason and I simply did not eat enough to support muscle gains. Now, I'm 6 weeks post contest, around 156 lbs (12 lbs over stage weight), eating roughly 200 protein / 400 carbs / 100 fat, and still look crazy lean but a lot bigger and more full! I've also made sure to eat A TON OF FRUITS AND VEGETABLES! 3+ cups of fruit and 6+ cups of vegetables per day

4. And like always, TRAIN HARD AND HEAVY! - last offseason, I focused mainly on form and went with CRAZY high reps on every set. Now, I vary it up and my intensity is HIGHER THAN EVER!

So, those were the simple changes I've made to my offseason that has allowed me to gain 12 lbs over stage weight while remaining LEAN, gaining MUSCLE, gaining STRENGTH, and eating MORE!

One of the great things about your log Alex is that you're so insightful!
In all things it past to be introspective and re-examine what you --- continuous improvement!
You've got plenty of time to discover more about your bay ad the way it responds to diet and the challenges of exercise!
It's great that you've added 12bs to your stage weight, and that you're still looking super-lean. Realistically, if you got to 168 last time, then why not aim for 175-180 and plan for 160 on stage.

I'm so envious of your food p0rn: youthful metabolism + work like a demon in the gym = eats twice as much as me and still shredded

Great work in the gym as well. Your legs are really strong now and that's shoe=wing in your heavy squat and dead lifts and the high reps that you can pump out!

[NaturalPursuit]

Peeped in here to get some ideas for ab circuits...stared at food p0rn for 25 minutes...left hungry as sh!t craving pop tarts, donuts, cream horns, cookies, and peanut butter!

LMAO! Kill that ab circuit then refuel!!!...with a cookie or 2

I know, right! This thread is evil!!!

haha

One of the great things about your log Alex is that you're so insightful!
In all things it past to be introspective and re-examine what you --- continuous improvement!
You've got plenty of time to discover more about your bay ad the way it responds to diet and the challenges of exercise!
It's great that you've added 12bs to your stage weight, and that you're still looking super-lean. Realistically, if you got to 168 last time, then why not aim for 175-180 and plan for 160 on stage.

I'm so envious of your food p0rn: youthful metabolism + work like a demon in the gym = eats twice as much as me and still shredded

Great work in the gym as well. Your legs are really strong now and that's shoe=wing in your heavy squat and dead lifts and the high reps that you can pump out!

Well considering this offseason will be 2+ years...why stop at 180... we'll see haha, no set weight really, just going for continuous improvement in every area of my life!

And not to make you mad...but...cals are still rising

Thanks for all your kind words man! Ever since I began posting on this site you've always been very kind to me and others and we all truly appreciate it!

[Power_Strike92]

Sooooooo much food!!!

[NaturalPursuit]

Sooooooo much food!!!

gotta eat big to get big

[demonwareltd]

You got that right! I didn't start lifting really until 22 or 23, but I had such a hard time gaining mass. It took me a good 2 years to realize I just had to EAT. I literally had to eat each meal until my stomach hurt because I had such a fast metabolism...

Once I hit my late 20s though, it slowed down a good bit and I can get fat easily if I want to. My metabolism is still a beast though and when I clean up my diet 100%, weight just falls off... Enjoy the food my friend!

[NaturalPursuit]

You got that right! I didn't start lifting really until 22 or 23, but I had such a hard time gaining mass. It took me a good 2 years to realize I just had to EAT. I literally had to eat each meal until my stomach hurt because I had such a fast metabolism...

Once I hit my late 20s though, it slowed down a good bit and I can get fat easily if I want to. My metabolism is still a beast though and when I clean up my diet 100%, weight just falls off... Enjoy the food my friend!

Its funny, I always thought I had a regular metabolism but ever since this last prep and after reverse dieting properly, my metabolism has been INSANE! And the next donut I eat will be for you bro lmao!

[NaturalPursuit]

Update

Well things have been going amazing to say the least and I am really enjoying life in general!

First off all, I have decided to take my video editing skills to the next level and begin my own video editing business. I am extremely happy and privileged to say I have begun working with Doug Miller and Core Nutritionals to edit some videos for them. I have put together a Core Nutritionals Promo video which should be out soon and am currently working on Core Nutritional Commercials for the Yorton Cup. This has been a major start for me and I must say that Doug such a high quality human being that it is an honor to work for him and Core Nutritionals!

Secondly, my offseason has really been treating me well! I am just LOVING my workouts more than usual and enjoying all the food I've been eating! My weight is slowly going up, my muscle mass is CLEARLY INCREASING, my strength is increasing, and I am feeling physically and mentally great!

Lastly, my book is really coming along and I am coming up with new aspects to add within this current story that I have never even considered in my previous novels.

All in all...I'M LOVING LIFE!

...and to top it off...TOMORROW'S CHEST DAY!!!!!

[fittofattofit]

Well considering this offseason will be 2+ years...why stop at 180... we'll see haha, no set weight really, just going for continuous improvement in every area of my life!

I forgot it was two years this time! Go for 200 and get on stage at 180

Update

Well things have been going amazing to say the least and I am really enjoying life in general!

First off all, I have decided to take my video editing skills to the next level and begin my own video editing business. I am extremely happy and privileged to say I have begun working with Doug Miller and Core Nutritionals to edit some videos for them. I have put together a Core Nutritionals Promo video which should be out soon and am currently working on Core Nutritional Commercials for the Yorton Cup. This has been a major start for me and I must say that Doug such a high quality human being that it is an honor to work for him and Core Nutritionals!

Secondly, my offseason has really been treating me well! I am just LOVING my workouts more than usual and enjoying all the food I've been eating! My weight is slowly going up, my muscle mass is CLEARLY INCREASING, my strength is increasing, and I am feeling physically and mentally great!

Lastly, my book is really coming along and I am coming up with new aspects to add within this current story that I have never even considered in my previous novels.

All in all...I'M LOVING LIFE!

...and to top it off...TOMORROW'S CHEST DAY!!!!!

^^^^^^^

[NaturalPursuit]

I forgot it was two years this time! Go for 200 and get on stage at 180


^^^^^^^

[NaturalPursuit]

"I don't think you realize...I am going sky high...nothings gunna keep my feet on the ground." - Tryin' Hold Me Back, Rob Bailey

...As always, I begin with my 15 min warm up with stretches...get some blood flowing...and prepare myself mentally for the task ahead...

CHEST DAY...ROTATION 2...TIME FOR WAR!!!

#2 - Ab Circuit - 2 sets (no break in between exercises)

1. Decline crunches (chest out, hands up in front of face)-
25.

2. Decline twists (hands out in front, face forward)-
25.

3. Hip thrusts-
25.

4. Flat Quick crunches (knees bent and toes locked under something, chest out, hands on knees from finger tips to wrists)-
50.

my abs were SCREAMING for mercy...I show them none...TIME TO PUSH IT!!!

Scaps:
I, Y, T- 2 set
5 x 10

Incline bb- 2 sets
(5 second negatives)
40 ps x 7
45 ps x 3 dropped 25 ps x 10

BIG START! just began switching in barbell bench instead of dumbbells and my chest is already EXPLODING!!!

Flat bb- 2 sets
(5 second negatives)
30 ps x 12
35 ps x 8 dropped 25 ps x 9

PUSH AND SQUEEZE! KILLIN THESE CONTRACTIONS!!!

Standing cable flys- 2 sets
(2 second hold and 2 second stretch ; split life fitness machine)
30 x 10
35 x 8 dropped 20 x 12

stretched HARD! INTENSE BURN! DELT DOMINATION TIME!

Single arm db side lateral (leaning sideways on bench - 45 degrees)- 2 sets
(2 second holds)
15 x 10
12 x 13 dropped into fast 10 x 13

addin MASS TO THESE SHOULDERS! MORE!

Standing Bb press- 2 sets
85 x 5
75 x 8 dropped 65 x 6

ready for the finisher??? I KNOW I AM!!!

Kikel delt raises- 2 sets
(standing db side lateral into front raise , switch each rep)
20 x 13
30 x 6 dropped 15 x 11

***Non weighted dips to stretch- 2 quick sets
15. 8.

triceps...previously a weak point on my physique...NO LONGER...I WILL FORCE THEM TO GROOOW!!!!

Palms facing pulldowns (back on pad)- 2 sets
(2 second holds)
50 x 13
55 x 8 into close grip overhand 45 x 8

END STRONG!!! NO QUIT!!!

Close grip db press ss behind the head db extension- 2 sets
Close grip db- 40 x 8
30 x 16
Db extension- 40 x 8
30 x 16

...bigger than yesterday...smaller than tomorrow...CONSTANT PROGRESS!!!

[Power_Strike92]

Good workout, I also like the quote at the end.

[Shazriki]

[B]
...bigger than yesterday...smaller than tomorrow...CONSTANT PROGRESS!!!

Great sesh Alex! Also I may have to get this quote on a banner and put it in my room! Loved it.

[NaturalPursuit]

Good workout, I also like the quote at the end.

Great sesh Alex! Also I may have to get this quote on a banner and put it in my room! Loved it.

Thanks guys! Can't remember where I heard it before...but absolutely loved it!

[NaturalPursuit]

TRAINING UPDATE

After talking with Paul Revelia, I have decided to switch up my current training split and do PHAT! I'm extremely excited about this and am going to start planning my workouts later on today! As I am new to PHAT I will have to modify it for my ab training...we'll see! I'll be posting my workout outline hopefully later today and would love feedback just to make sure I've got the general idea right!

[NaturalPursuit]

My Modified PHAT Routine


Day 1: Upper Body Power Day
BB Rows (Overhand grip)-
3 sets of 3-5 reps

Weighted Pull ups (Underhand Grip)-
2 sets of 6-10 reps

Wide Grip Pulldowns (Overhand Grip)-
2 sets of 6-10 reps

Flat BB press-
3 sets of 3-5 reps

Weighted dips-
2 sets of 6-10 reps

Seated BB shoulder press-
3 sets of 6-10 reps

BB bar curls-
3 sets of 6-10 reps

Standing DB tricep extensions-
3 sets of 6-10 reps



Day 2: Lower Body Power Day
Squats-
3 sets of 3-5 reps

Leg Press (Close)-
2 sets of 6-10 reps

Leg extensions-
2 sets of 6-10 reps

Deadlifts-
3 sets of 5-8 reps

Lying leg curls-
2 sets of 6-10 reps

Standing calf raise (Smith Machine with feet on bumper plates)-
3 sets of 6-10 reps

Seated calf raise
2 sets of 6-10 reps



Day 3: Rest



Day 4: Back and Shoulders Hypertrophy Day
Speed work - BB Rows (Overhand grip)-
6 sets of 3 reps with 65-70% of normal 3-5 rep max

Rack chins (Overhand grip)-
3 sets of 8-12 reps

T-Bar rows-
3 sets of 8-12 reps

DB rows (bracing upper body against an incline bench)-
2 sets of 12-15 reps

Close grip Pulldowns-
2 sets of 15-20 reps

Seated Arnold dumbbell presses-
3 sets of 8-12 reps

Upright rows-
2 sets of 12-15 reps

DB Side laterals-
3 sets of 12-20 reps



Day 5: Lower Body Hypertrophy Day
Speed work - Squats-
6 sets of 3 reps with 65-70% of normal 3-5 rep max

Leg Press (Close)-
3 sets of 8-12 reps

Front Squat-
2 sets of 12-15 reps

Leg extensions-
3 sets of 15-20 reps

Stiff Leg Deadlifts
3 sets of 8-12 reps

Lying leg curls-
2 sets of 12-15 reps

Seated leg curls-
2 sets of 15-20 reps

Standing Machine calf raises-
4 sets of 10-15 reps

Seated calf raises-
3 sets of 15-20 reps



Day 6: Chest and Arms Hypertrophy Day
Speed work – Flat BB press-
6 sets of 3 reps with 65-70% of normal 3-5 rep max

Incline BB press-
3 sets of 8-12 reps

Incline DB press-
3 sets of 12-15 reps

Cable flyes-
2 sets of 15-20 reps

Preacher curls-
3 sets of 8-12 reps

DB hammer curls (simultaneously)-
2 sets of 12-15 reps

Standing BB curl-
2 sets of 15-20 reps

Standing DB tricep extensions- 3 sets of 8-12 reps

Bar Pressdowns (Overhand grip)-
2 sets of 12-15 reps

Rope Pressdowns-
2 sets of 15-20 reps



Day 7: Rest


*Abs are going to be continually worked pre-workout everyday as I have been doing along with weighted work every other day at the end of the workout
*Rest days are going to be low to moderate intensity cardio



Thoughts? Ideas? Feedback?
Thanks in advance!

[demonwareltd]

Looks like a good workout to me I'm following basically the same thing, though I'm only training abs right now on off days along with cardio on those days.

My plan is to do HIIT cardio on my off days, but haven't started doing it yet. I also right now do 20-30 mins of cardio after two of my weight training sessions a week.

Forgot about them there T-Bar rows. I have back/shoulders hypertrophy this afternoon and will see if I can slide them in somewhere...