Pedro Sampaio (@scriptfstrength) profile picture

Pedro Sampaio

@scriptfstrength

Your script for the first 3 years of lifting. Build muscle and lose fat around a full-time job, 3 days a week. What works, what's a myth, what to skip.

Joined September 2022
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First outdoor run since I was a kid. Started too fast and paid for it. 7km anyway.
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Kyrie Eleison
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We can actually shoot stuff now
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Stop Training Like an Athlete (If You Have a Career)
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The ship's moving
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Wait... so my terrible memory might actually be a sign of intelligence? My brain has been playing 4D chess this whole time.
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Stop "Guessing" Your Calories. Do This for 8 Weeks Instead.
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Finished my pull specialization day. Tried out narrow/neutral grip for lat pulldowns and it felt really smooth.
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Today was Upper Push. Blew myself up on the bench press because I was testing for the right 8-rep weight. Overall a good session. Really enjoyed the supinated grip cable rows.
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Solid start to the Accumulation Phase! 45-minute lower body strength session with 3 new PRs.
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