Chasing the Dream: A Dentist's Training Log

Training Logs
, ,
1

Hi everyone. This here will be a diary of my workouts and nutrition in general.

I will observe myself losing weight, keep track of my lifts. Feel free to hop in anytime. As time goes by, I might introduce more detail into it. I weigh around 103-104 kg’s, (230 lbs), 6’2. When I obtain a scale I’ll start dropping my exact weight in a few days. Let’s begin.

Nutrition: 67F/270C/150P, 2300 calories. Eggs, oats, a scoop of protein, some chicken breast and good ol’ rice. Almonds and extra virgin olive oil for fat. 4 liters of water. I don’t plan on eating more protein since my fucking kidneys drop kidney stones time to time for no apparent reason. Terrible, terrible, terrible pain. Noone would want to go through that again.

Workout: All of the sets I wrote are my top sets. I do 1-2 warm up sets at the very beginning and work my way up to my working set. I generally do 1-2 working set with highest intensity possible.

Yesterday it was shoulder&bi:

Plate Loaded Shoulder Press Machine: 60 kg each side, 5 reps
Lateral Raise Machine: 40 kg, 8 reps
DB Shrugs: 30 kg each hand, 12 reps
Rev. Pec. Deck: 65 kg, 9 reps
Z-Bar Cable Curl: 55 kg, 11 reps
DB Hammer Curl: 22,5 kg, 7 reps

Notes: These felt really good. I almost had no energy left for biceps, but ended up doing it anyway with a last push. Glad I did.

Today was leg day.

45 Degree Calf Raise Machine: 107,5 kg, 8 reps
Seated Leg Curl: 70 kg, 11 reps
Leg Press: 140 kg, 8 reps
Seated Leg Extension: 85 kg, 6 reps

Notes: Due to a herniated disc I’ve been dealing with, I’ve been neglecting leg work. I start with calves and hams since towards the end of the workout, I feel like I’m not able to give them the proper attention. Tried going back to barbell deadlift today, managed to get 8 reps with 80 kg, but it was painful. I might as well stick to DB romanians.

3 Likes
2

Does the leg press feel ok on your back? I had to sit up on the seat, so my butt wasn’t quite on the lower pad, to make it feel good on mine

3

I also lift my butt and play with the foot placings a bit since the angle in the machine is kinda wacky with no adjustable parts. I can go pretty deep and have a strong stretch with my current setup. No pain in the lower back this way.

1 Like
4

Just some an “A More You Know” info - a high protein intake doesn’t cause kidney stones in most cases. The things that will get you are processed foods (including processed meats), high salt and sugar intake, soda, tea, spinach, almonds, cashews, soy, and/or inadequate hydration.

Do what you will with that. :slightly_smiling_face:

2 Likes
5

Thank you so much. In addition to that, I did a little research on kidney stone formation. The foods you’ve mentioned are high in oxalates which binds with calcium and form kidney stones, but with a tweak: they can only bind in the abscence of citrates, so lemon water is recommended. Since it is pretty versatile, it’s about to become my staple (literally me sipping lemon water right now).

3 Likes
6

It’s supposedly good for your liver too!

7

Thanks. By the way, it was off day today, and since it’s too hot where I live (110+ F) I didn’t feel like eating at all. So I ended up eating one meal less (skipped lunch). I didn’t want to force feed. What would you recommend in this kind of situations?

8

If your goal is to lose weight, I can’t see anything wrong with taking in fewer calories. If it lines up with you wanting to take in fewer calories, the planets have aligned!

1 Like
9

Yeah! My only concern is the inferior protein intake in this kind of case.

10

It’ll be fine. Worrying about it is more likely to have a negative impact

1 Like
11

In for the follow long haul

12

Nutrition is going well, I don’t feel hungry yet, in fact I had to skip a meal yesterday.

Normally I’d go for number 2 twice a day, now it’s every other day, or just once, with a way smaller quantity. This sometimes makes me feel bloated, and I feel like it’s “blocking” my hunger. I don’t feel my meals going in and out quickly. Deeper down to the diet I wonder how that’s gonna change.

Today was chest&bi day.

Smith Machine Incline Press: 2x4 (70 kg), 1x7 (50 kg), total failure
Incline Cable Flyes: 1x8, 30 kg; 1x4, 35 kg
Plate Loaded Chest Press: 2x4, 52,5 kg each side, 1x7 40 kg each side
BW Dips: 3 sets of failure (12,10,8 reps)
DB Hammer Curl: 2x10, 22,5 kg
Z-bar Cable Curl: 1x11, 1x9, 55 kg

Notes: The gym is hot as hell. No AC. Trying to squeeze a workout in is a complete torture. I do low volume with highest intensity possible to decrease my time there. Also I dehydrate more than usual and water doesn’t really satiate me. I might need something extra while working out, electrolytes etc.

1 Like
13

Today was back&bi. My favorite day.

Close Grip Lat Pulldown: 1x10 70 kg, 1x8 80 kg
Chest Supp. T-Bar Row: 2x7-6, 50 kg
Seated Cable Row: 1x8 80 kg, 1x9 75 kg (I don’t know how this happened lol)
Cable Pullover: 3x8, 50 kg
Z-Bar Cable Pushdown: 2x8, 50 kg
One Arm Cable Pushdown: 2x9, 20 kg and I finished off with some forearm curls.

Notes: Normally, I hit both bi’s and tri’s twice per training cycle, after major muscle groups, alternating in between. This I week I didn’t have the energy to execute the triceps after the legs, so I ended up hitting tri’s only once.

1 Like
14

Yesterday was shoulder&bi day. Didn’t have time to update, so I’m doing it now.

Plate Loaded Shoulder Press Machine: 1x7, 50 kg; 1x6, 60 kg (each side)
Lateral Raise Machine: 2x7, 45 kg
Cable Lateral Raise: 2x5, 15 kg
DB Shrugs: 3x10, 35 kg dumbbells
Rev. Pec. Deck: 1x11, 65 kg; 2x8, 70 kg
Z-Bar Cable Curl: 2x9-7, 60 kg
DB Hammer Curl: 2x8, 22,5 kg

Notes: Since it was early in the morning, I was able to tolerate more volume and everything felt really good and controlled from start to finish. I must try implementing this more into my daily life.

2 Likes
15

Things have been going bittersweet lately. Had to move from my house to another city for work, new environment has been mostly shit, job consumes most of my time (I was working part-time before), and lately I’ve undergone series of operations with suspicion of cancer.

Fortunately, I’m not, as it turns out today. Peeing still stings like hell though. Some of you might remember I’ve spoken out about having kidney issues here before.

Hoping to come back better and stronger than before. Take care guys.

2 Likes