Overhead Press 2x6-8
1st set: 1x6 85 lbs
2nd set: 1x7 75 lbs
Same weight next week
Pendlay Row 2x6-8
1st set: 1x4 125 lbs
2nd set: 1x5 115 lbs
Same weight next week
Close Grip Chin Pulldowns 2x6-8
1st set: 1x8 90 lbs
2nd set: 1x9 80 lbs
Increase next week
Wide Grip Lat Pulldown 2x6-8
1st set: 1x64 90 lbs
2nd set: 1x5 80 lbs
Same weight next week
Fasting:
Leangains Day 26
Last meal yesterday: 8pm
First meal today: 12pm
Fed training
Post workout meal 6pm
Last meal today: 8pm
Notes:
Im considering of changing a few things.
Overhead press from 6-8 to 4-6
Change pendlay row to something else. Ang mga suggestions sa guide ni 31minutes is either Back-supported rows na suggested ni Martin Berkham or barbell V-bar rows na ginagawa mismo ni 31minutes.
One thing na nagsusuffer sa lifts ko tuwing back day is anything after deadlift. Dahil hindi ako nagglogloves or chalk, ang sakit lagi ng mga callus ko. So kahit kaya pa, napapabitaw dahil sa sakit ng kamay.
@jazone said:
February 3
One thing na nagsusuffer sa lifts ko tuwing back day is anything after deadlift. Dahil hindi ako nagglogloves or chalk, ang sakit lagi ng mga callus ko. So kahit kaya pa, napapabitaw dahil sa sakit ng kamay.
Single Arm Tricep Extensions 2x8-10
1st try: 1x10 15 lbs
2nd try: 1x11 10 lbs
Increase next week
Fasting:
Leangains Day 29
Last meal yesterday: 8pm
First meal today: 12pm
Fed training
post workout meal: 6:30pm
Last meal today: 9pm
Notes:
Ay grabe akala ko talaga hindi ako makakapagbuhat today. Kanina ba naman madaling araw habang niluluto ko yung baon ko na mga itlog nalaglag ako sa hagdan. Ayun tuloy pagbagsak ko ang sumalo is yung left hand ko so ayun namaga. Todo icepack ako sa office. Akala ko talaga cancel buhat ko kasi syempre chest day so need ng left hand para sa mga barbell at dumbbell. Ayun buti nalang sabi ng doctor nabugbog lang daw yung kamay. Gumaan din yung pakiramdam kakaicepack. So nakapagbuhat ako. At ang maganda pa lahat natapos ko. Yun sa tricep extension nga lang dahil mejo masakit pa din yung kamay hindi ko talaga kinaya increase weight. So dinagdagan ko yung reps ng +2 on same weight last week. So far good day sa lifts.
Notes:
Ay grabe akala ko talaga hindi ako makakapagbuhat today. Kanina ba naman madaling araw habang niluluto ko yung baon ko na mga itlog nalaglag ako sa hagdan. Ayun tuloy pagbagsak ko ang sumalo is yung left hand ko so ayun namaga. Todo icepack ako sa office. Akala ko talaga cancel buhat ko kasi syempre chest day so need ng left hand para sa mga barbell at dumbbell. Ayun buti nalang sabi ng doctor nabugbog lang daw yung kamay. Gumaan din yung pakiramdam kakaicepack. So nakapagbuhat ako. At ang maganda pa lahat natapos ko. Yun sa tricep extension nga lang dahil mejo masakit pa din yung kamay hindi ko talaga kinaya increase weight. So dinagdagan ko yung reps ng +2 on same weight last week. So far good day sa lifts.
ay sir. buti ok lang kayo.. tsk. ingat po next time. hehe. naalala ko ako din dati nung college na hulog sa hagdan, haha buti hindi ako napilayan. pwet ko lang sumakit. hehehe
thanks. Oo nga e. To be honest mas nagalala pa ako na hindi ako makakabuhat kesa dun sa actual injury haha. Pero tinansiya ko yung kamayk o. Nung nakapagbench press ako ng wala problema alam ko kaya ko na.
Notes:
Best training day so far. From 3-5, naangat ko yung squat into the 4-6 range. No issues tapos naabot ko pa yung limit kaya increase weight next week. Increase weight din yung ibang lifts ko today. Sarap ng pakiramdam. Iniisip ko nga kung dapat ko ba gawin na two sets na yung toe press. Wala na din ako masyado issues sa paginom nung Dymatize BCAA. Ngayon naiinom ko siya parang pangit na tubig nalang.
V bar Row 2x6-8
1st set: 1x8 100 lbs
2nd set: 1x9 90 lbs
Increase weight next week
Close Grip Chin Pulldowns 2x6-8
1st set: 1x8 95 lbs
2nd set: 1x9 85 lbs
Increase next week
Wide Grip Lat Pulldown 2x6-8
1st set: 1x3 90 lbs
2nd set: 1x4 80 lbs
Same weight next week
Fasting:
Leangains Day 34
Last meal yesterday: 8pm
First meal today: 12nn
Fed training
Post workout meal 4:30 pm
Last meal today: 8pm
Notes:
May mga inadjust na ako for backday. Una dinagdagan ko ng 1 rep yung deadlift. Success siya. So far confident ako sa deadlift ko. Yung overhead binawasan ko ng 2 reps. For the past 2 trys kahit anung pilit ko hindi ako makalagpas ng 6. Feel ko yun na talaga yung "almost failure" ko. So tulad sa squats ko, binawasan ko muna siya ngayon hanggang sa maramdaman ko na kaya ko dagdagan. Then yung pendlay row pinalitan ko ng tbar row / vbar row. So far ok na ok ako sa kanya. Mas trip ko siya kesa sa pendlay row kasi mas relax ako. Ang hirap kasi na galing ka deadlift then same position nanaman for pendlay row. Kawawa yung kalyo ko sa kamay. Last is yung close grip chin pulldown at wide grip lat pulldown. Feel ko nauubos na yung lakas ko sa close grip chin tapos pagdating ng wide grip pagod na pagod na humila pa. Kaya failed nanaman. Iniisip ko kung dapat ko ba lipat sa ibang araw yung lat pulldown or tanggalin ko na talaga.
Single Arm Tricep Extensions 2x12-14
1st set: 1x14 15 lbs
2nd set: 1x15 10 lbs
Increase next week
Wide Grip Lat Pulldown 2x6-8
1st set: 1x6 90 lbs
2nd set: 1x7 80 lbs
Same weight next week
Fasting:
Leangains Day 36
Last meal yesterday: 8pm
First meal today: 12nn
Fed training
Post workout meal 5:30 pm
Last meal today: 8:30pm
Notes:
Hindi ako nakapagincrease ng weight sa incline dumbell press. Pagangat ko palang muntik na bumagsak sa muka ko yung weights so alam ko na hindi pa kaya ang 35 lbs. So ginawa ko tulad ng ginagawa ko sa tricep extension dinagdagan ko yung reps. Sa tricep extension naman napilitan ulit ako magdagdag ng reps kesa weight. Ang disadvantage kasi dun sa gym increments of 5 lbs yung dumbells. Hindi ko magawa na increments of 2.5 lbs lang para may progress kahit konti. Malaki masyado yung leap ng weight kapag 5 lbs kahit hindi ko makapag progressive overload. Mapapansin niyo din na nag wide grip lat pulldown ako. Napansin ko kasi dun sa back day sobrang pagod na ako pagabot sa lat pulldown kaya hindi ko macomplete. Sinubukan ko ilipat sa chest day. Mas tumaas yung naabot ko na reps pero hindi pa din nakalagpas sa limit. Balak ko ilipat siya ngayon sa leg day dahil sure na may lakas ako para matapos siya. Tapos iniisip ko para balance yung cable crunches ilipat ko sa chest day nalang.
Notes:
Nilipat ko yung wide grip lat pulldown sa leg day. Walang naging issues dahil hindi pagod yung upper body ko at nagadvance pa ako ng weight. Ngayon iniisip ko na ilipat yung cable crunch sa back day para balanced yung dami ng exercises per day.
Notes:
Tulad ng sabi ko nung last na buhat, sinubukan ko lipat yung cable crunch sa back day. Wala naman naging issues kaso narealize ko. Baka hindi maganda na puro back yung exercise ko then suddenly cable crunch kasi yung pag bend ng spine ko kada crunch. So not sure kung dapat ko ba ituloy or ibalik nalang siya sa leg day.
haha thanks. Actually pre feel ko nga sumobra yan. Pag tiningnan mo yung food diary ko for that day. Baka magtaka ka nagbuhat ako tapos ako kinain ko lang 1500 cals. E kasi ba naman akala ko may inuman nung gabi na yun so nagtipid ako sa carbs at puro protein lang kinain ko. Bigla ba naman nacancel 7pm. So from 7pm-8pm naghabol ako sa kain kaso wala na. So ayun ang laki ng tinunaw nung buhat ko. E deadlift pa yun so beast mode. Kung makikita mo yung chocolate bar at ung cookies para lang maghabol ako sa carbs nun haha.
haha post workout lang yung carbs as much as possible. To be honest cutting ako. Basically based sa guide ni 31minutes, cut until you are 10% body fat. Then start bulking. Around 1300 calories for rest days focusing on Protein and fats at almost 2k calories for lift days focusing on protein and carbs.
Comments
February 2:
Early Morning weigh-in after bathroom:
73.1 kg
Exercise:
None
Fasting:
Leangains Day 25
Last meal yesterday: hindi nakapag fasting kasi naginuman.
First meal today: 12pm
No training.
Last meal today: 8pm
Notes:
None
wow! nice progress paps! keep it up! tuloy ang buhat!
thanks! yung tiyan ang mahirap tunawin. Trying to do better diet wise
February 3
Early Morning weigh-in after bathroom:
73.4 kg
Exercise:
RPT Back day 3
Deadlift 2x3-5
1st set: 1x5 210lbs
2nd set: 1x6 190lbs
Increase next week
Overhead Press 2x6-8
1st set: 1x6 85 lbs
2nd set: 1x7 75 lbs
Same weight next week
Pendlay Row 2x6-8
1st set: 1x4 125 lbs
2nd set: 1x5 115 lbs
Same weight next week
Close Grip Chin Pulldowns 2x6-8
1st set: 1x8 90 lbs
2nd set: 1x9 80 lbs
Increase next week
Wide Grip Lat Pulldown 2x6-8
1st set: 1x64 90 lbs
2nd set: 1x5 80 lbs
Same weight next week
Fasting:
Leangains Day 26
Last meal yesterday: 8pm
First meal today: 12pm
Fed training
Post workout meal 6pm
Last meal today: 8pm
Notes:
Im considering of changing a few things.
Overhead press from 6-8 to 4-6
Change pendlay row to something else. Ang mga suggestions sa guide ni 31minutes is either Back-supported rows na suggested ni Martin Berkham or barbell V-bar rows na ginagawa mismo ni 31minutes.
One thing na nagsusuffer sa lifts ko tuwing back day is anything after deadlift. Dahil hindi ako nagglogloves or chalk, ang sakit lagi ng mga callus ko. So kahit kaya pa, napapabitaw dahil sa sakit ng kamay.
kakapal din yan sir, masasanay din yan hehehe.
February 4
Early Morning weigh-in after bathroom:
73.2 kg
Exercise:
None
Fasting:
Leangains Day 27
Last meal yesterday: 8pm
First meal today: 12pm
No training
Last meal today: 8pm
Notes:
None
February 5
Early Morning weigh-in after bathroom:
73.1 kg
Exercise:
None
Fasting:
Leangains Day 28
Last meal yesterday: 8pm
First meal today: 12pm
No training
Last meal today: 8pm
Notes:
None
February 6
Early Morning weigh-in after bathroom:
73.05 kg
Exercise:
RPT Chest day 3
Bench Press 2x6-8
1st try: 1x8 95lbs
2nd try: 1x9 85lbs
Increase weight next week
Incline Dumbell Press 2x6-8
1st try: 1x8 30 lbs
2nd try: 1x9 25 lbs
Increase weight next week
Barbell Curls 2x6-8
1st try: 1x8 43 lbs
2nd try: 1x9 38 lbs
Increase weight next week
Single Arm Tricep Extensions 2x8-10
1st try: 1x10 15 lbs
2nd try: 1x11 10 lbs
Increase next week
Fasting:
Leangains Day 29
Last meal yesterday: 8pm
First meal today: 12pm
Fed training
post workout meal: 6:30pm
Last meal today: 9pm
Notes:
Ay grabe akala ko talaga hindi ako makakapagbuhat today. Kanina ba naman madaling araw habang niluluto ko yung baon ko na mga itlog nalaglag ako sa hagdan. Ayun tuloy pagbagsak ko ang sumalo is yung left hand ko so ayun namaga. Todo icepack ako sa office. Akala ko talaga cancel buhat ko kasi syempre chest day so need ng left hand para sa mga barbell at dumbbell. Ayun buti nalang sabi ng doctor nabugbog lang daw yung kamay. Gumaan din yung pakiramdam kakaicepack. So nakapagbuhat ako. At ang maganda pa lahat natapos ko. Yun sa tricep extension nga lang dahil mejo masakit pa din yung kamay hindi ko talaga kinaya increase weight. So dinagdagan ko yung reps ng +2 on same weight last week. So far good day sa lifts.
ay sir. buti ok lang kayo.. tsk. ingat po next time. hehe. naalala ko ako din dati nung college na hulog sa hagdan, haha buti hindi ako napilayan. pwet ko lang sumakit. hehehe
thanks. Oo nga e. To be honest mas nagalala pa ako na hindi ako makakabuhat kesa dun sa actual injury haha. Pero tinansiya ko yung kamayk o. Nung nakapagbench press ako ng wala problema alam ko kaya ko na.
February 7
Early Morning weigh-in after bathroom:
72.6 kg
Exercise:
No training
Fasting:
Leangains Day 30
Last meal yesterday: 9pm
First meal today: 1pm
no training
Last meal today: 8pm
Notes:
None
February 8
Early Morning weigh-in after bathroom:
72.5 kg
Average weight for the week.
kg 72.9928571429
lbs 160.9217040906133
Exercise:
RPT Leg day 3
Squats 2x4-6
1st set: 1x6 180lbs
2nd set: 1x7 165lbs
Increase weight next week
Leg Press 2x6-8
1st set: 1x8 210 lbs
2nd set: 1x9 190 lbs
Increase next week
Lying Leg Curl 2x6-8
1st set: 1x8 50 lbs
2nd set: 1x9 45 lbs
Increase next week
Leg Extension
1st set: 1x8 50 lbs
2nd set: 1x9 45 lbs
Increase next week
Cable Crunch 2x6-8
1st set: 1x8 120 lbs
2nd set: 1x9 110 lbs
Increase next week
Calves (Toe press) 1x12-16
1st try: 1x16 160 lbs
Increase next week
Fasting:
Leangains Day 31
Last meal yesterday: 8pm
First meal today: 12nn
fasted training
Last meal today: 8pm
Notes:
Best training day so far. From 3-5, naangat ko yung squat into the 4-6 range. No issues tapos naabot ko pa yung limit kaya increase weight next week. Increase weight din yung ibang lifts ko today. Sarap ng pakiramdam. Iniisip ko nga kung dapat ko ba gawin na two sets na yung toe press. Wala na din ako masyado issues sa paginom nung Dymatize BCAA. Ngayon naiinom ko siya parang pangit na tubig nalang.
February 9
Early Morning weigh-in after bathroom:
72.4 kg
Exercise:
No training
Fasting:
Leangains Day 32
Last meal yesterday: 8pm
First meal today: 12nn
no training
Last meal today: 8pm
Notes:
None
February 10
Early Morning weigh-in after bathroom:
72.55 kg
Exercise:
No training
Fasting:
Leangains Day 33
Last meal yesterday: 8pm
First meal today: 12nn
no training
Last meal today: 8pm
Notes:
Hindi nakapag training today kasi tumambay with college friends. Bawi nalang sa sabado.
February 11
Early Morning weigh-in after bathroom:
72.7 kg
Exercise:
RPT Back day 4
Deadlift 2x4-6
1st set: 1x6 215lbs
2nd set: 1x7 195lbs
Increase next week
Overhead Press 2x4-6
1st set: 1x6 85 lbs
2nd set: 1x7 75 lbs
Increase weight next week
V bar Row 2x6-8
1st set: 1x8 100 lbs
2nd set: 1x9 90 lbs
Increase weight next week
Close Grip Chin Pulldowns 2x6-8
1st set: 1x8 95 lbs
2nd set: 1x9 85 lbs
Increase next week
Wide Grip Lat Pulldown 2x6-8
1st set: 1x3 90 lbs
2nd set: 1x4 80 lbs
Same weight next week
Fasting:
Leangains Day 34
Last meal yesterday: 8pm
First meal today: 12nn
Fed training
Post workout meal 4:30 pm
Last meal today: 8pm
Notes:
May mga inadjust na ako for backday. Una dinagdagan ko ng 1 rep yung deadlift. Success siya. So far confident ako sa deadlift ko. Yung overhead binawasan ko ng 2 reps. For the past 2 trys kahit anung pilit ko hindi ako makalagpas ng 6. Feel ko yun na talaga yung "almost failure" ko. So tulad sa squats ko, binawasan ko muna siya ngayon hanggang sa maramdaman ko na kaya ko dagdagan. Then yung pendlay row pinalitan ko ng tbar row / vbar row. So far ok na ok ako sa kanya. Mas trip ko siya kesa sa pendlay row kasi mas relax ako. Ang hirap kasi na galing ka deadlift then same position nanaman for pendlay row. Kawawa yung kalyo ko sa kamay. Last is yung close grip chin pulldown at wide grip lat pulldown. Feel ko nauubos na yung lakas ko sa close grip chin tapos pagdating ng wide grip pagod na pagod na humila pa. Kaya failed nanaman. Iniisip ko kung dapat ko ba lipat sa ibang araw yung lat pulldown or tanggalin ko na talaga.
February 12
Early Morning weigh-in after bathroom:
72.35 kg
Exercise:
No training
Fasting:
Leangains Day 35
Last meal yesterday: 8pm
First meal today: 12nn
no training
Last meal today: 8pm
Notes:
None
February 13
Early Morning weigh-in after bathroom:
72.7 kg
Exercise:
RPT Chest day 4
Bench Press 2x6-8
1st set: 1x8 100lbs
2nd set: 1x9 90lbs
Increase weight next week
Incline Dumbell Press 2x8-10
1st set: 1x10 30 lbs
2nd set: 1x11 25 lbs
Increase weight or reps next week
Barbell Curls 2x6-8
1st set: 1x8 48 lbs
2nd set: 1x9 43 lbs
Increase weight next week
Single Arm Tricep Extensions 2x12-14
1st set: 1x14 15 lbs
2nd set: 1x15 10 lbs
Increase next week
Wide Grip Lat Pulldown 2x6-8
1st set: 1x6 90 lbs
2nd set: 1x7 80 lbs
Same weight next week
Fasting:
Leangains Day 36
Last meal yesterday: 8pm
First meal today: 12nn
Fed training
Post workout meal 5:30 pm
Last meal today: 8:30pm
Notes:
Hindi ako nakapagincrease ng weight sa incline dumbell press. Pagangat ko palang muntik na bumagsak sa muka ko yung weights so alam ko na hindi pa kaya ang 35 lbs. So ginawa ko tulad ng ginagawa ko sa tricep extension dinagdagan ko yung reps. Sa tricep extension naman napilitan ulit ako magdagdag ng reps kesa weight. Ang disadvantage kasi dun sa gym increments of 5 lbs yung dumbells. Hindi ko magawa na increments of 2.5 lbs lang para may progress kahit konti. Malaki masyado yung leap ng weight kapag 5 lbs kahit hindi ko makapag progressive overload. Mapapansin niyo din na nag wide grip lat pulldown ako. Napansin ko kasi dun sa back day sobrang pagod na ako pagabot sa lat pulldown kaya hindi ko macomplete. Sinubukan ko ilipat sa chest day. Mas tumaas yung naabot ko na reps pero hindi pa din nakalagpas sa limit. Balak ko ilipat siya ngayon sa leg day dahil sure na may lakas ako para matapos siya. Tapos iniisip ko para balance yung cable crunches ilipat ko sa chest day nalang.
someday magagawa mo din yan....
February 14
Early Morning weigh-in after bathroom:
72.8 kg
Exercise:
No training
Fasting:
Leangains Day 37
Last meal yesterday: 8pm
First meal today: 12nn
No training
Last meal today: 8pm
Notes:
None
February 15
Early Morning weigh-in after bathroom:
72.3 kg
Average weight for the week
kg 72.5428571429
lbs 159.9296239107814
Exercise:
RPT Leg day 4
Squats 2x4-6
1st set: 1x4 185lbs
2nd set: 1x5 170lbs
Same weight next week
Leg Press 2x6-8
1st set: 1x8 215 lbs
2nd set: 1x9 195 lbs
Increase next week
Lying Leg Curl 2x6-8
1st set: 1x8 55 lbs
2nd set: 1x9 50 lbs
Increase next week
Leg Extension 2x6-8
1st set: 1x8 55 lbs
2nd set: 1x9 50 lbs
Increase next week
Cable Crunch 2x6-8
1st set: 1x8 130 lbs
2nd set: 1x9 120 lbs
Increase next week
Calves (Toe press) 1x12-16
1st set: 1x16 165 lbs
Increase next week
Wide grip lat pulldown 2x6-8
1st set: 1x8 90 lbs
2nd set: 1x9 80 lbs
Fasting:
Leangains Day 38
Last meal yesterday: 8pm
First meal today: 12nn
Fasted training: 9am
Last meal today: 8pm
Notes:
Nilipat ko yung wide grip lat pulldown sa leg day. Walang naging issues dahil hindi pagod yung upper body ko at nagadvance pa ako ng weight. Ngayon iniisip ko na ilipat yung cable crunch sa back day para balanced yung dami ng exercises per day.
February 16
Early Morning weigh-in after bathroom:
72.2 kg
Exercise:
No training
Fasting:
Leangains Day 39
Last meal yesterday: 8pm
First meal today: 12nn
No training
Last meal today: 8pm
Notes:
None
February 17
Early Morning weigh-in after bathroom:
72.75 kg
Exercise:
Exercise:
RPT Back day 5
Deadlift 2x4-6
1st set: 1x6 220lbs
2nd set: 1x7 200lbs
Increase next week
Overhead Press 2x4-6
1st set: 1x4 90 lbs
2nd set: 1x5 80 lbs
Same weight next week
V bar Row 2x6-8
1st set: 1x8 110 lbs
2nd set: 1x9 100 lbs
Increase weight next week
Close Grip Chin Pulldowns 2x6-8
1st set: 1x6 100 lbs
2nd set: 1x7 90 lbs
Same weight next week
Cable Crunch 2x6-8
1st set: 1x8 140 lbs
2nd set: 1x9 130 lbs
Increase weight next week
Fasting:
Leangains Day 40
Last meal yesterday: 8pm
First meal today: 12nn
Fed training :5pm
Post workout meal: 7pm
Last meal today: 8pm
Notes:
Tulad ng sabi ko nung last na buhat, sinubukan ko lipat yung cable crunch sa back day. Wala naman naging issues kaso narealize ko. Baka hindi maganda na puro back yung exercise ko then suddenly cable crunch kasi yung pag bend ng spine ko kada crunch. So not sure kung dapat ko ba ituloy or ibalik nalang siya sa leg day.
February 18
Early Morning weigh-in after bathroom:
71.55 kg
Exercise:
No training
Fasting:
Leangains Day 40
Last meal yesterday: 8pm
First meal today: 12nn
No training
Last meal today: 8pm
Notes:
None
haha thanks. Actually pre feel ko nga sumobra yan. Pag tiningnan mo yung food diary ko for that day. Baka magtaka ka nagbuhat ako tapos ako kinain ko lang 1500 cals. E kasi ba naman akala ko may inuman nung gabi na yun so nagtipid ako sa carbs at puro protein lang kinain ko. Bigla ba naman nacancel 7pm. So from 7pm-8pm naghabol ako sa kain kaso wala na. So ayun ang laki ng tinunaw nung buhat ko. E deadlift pa yun so beast mode. Kung makikita mo yung chocolate bar at ung cookies para lang maghabol ako sa carbs nun haha.
February 19
Early Morning weigh-in after bathroom:
71.85 kg
Exercise:
No training
Fasting:
Leangains Day 41
Last meal yesterday: 8pm
First meal today: 12nn
No training
Last meal today: 8pm
Notes:
None
hmmm bakit more on carbs diet mo paps?
bulking....:)
hahaha sir troll talaga...
haha post workout lang yung carbs as much as possible. To be honest cutting ako. Basically based sa guide ni 31minutes, cut until you are 10% body fat. Then start bulking. Around 1300 calories for rest days focusing on Protein and fats at almost 2k calories for lift days focusing on protein and carbs.
https://www.reddit.com/r/leangains/comments/1jjrci/former_berkhan_client_ama/
https://www.reddit.com/r/leangains/comments/1jlsfx/tldr_guide_of_31minutes_ama_pdf/