Oh hahahah gotcha. Ngl I don’t really look at off topic very often so I’m kinda out of the loop
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I made one post like 10 days ago and dude started singling me out a few days ago. I missed the first 2/3 of the thread. That’s the first time I’ve been sucked into someone’s nonsense.
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First for everything I guess 
So, obviously there’s been a change of plan with the compliance challenge.
Until my knee gets cleared, my “plan” is simply focus on a Push/Pull split, twice a week.
Push 1: all movements superset with upper back/rear delt
- Compound Shoulders: 3-4 x 10-15
- Isolation Shoulders: 3-4 x 12-20
- Compound or isolation triceps: 3-4 x 10-15
- Compound or isolation chest: 3-4 x 10-5
Pull 1: all movements superset with some leg stuff
- Compound Vertical Pull: 3-4 x 6-15
- Compound Row: 3-4 x 15+
- Bodyweight Row: 3-4 x 8-15
- Rear Delt: 3-4 x 15+
Push 2: all movements superset with upper back/rear delt
- Compound Chest: 3-4 x 10-15
- Isolation Chest: 3-4 x 12-20
- Compound or isolation triceps: 3-4 x 10-15
- Compound or isolation shoulders: 3-4 x 10-5
Pull 1: all movements superset with some leg stuff
- Compound Vertical Pull: 3-4 x 6-15
- Compound Row: 3-4 x 15+
- Bodyweight Row: 3-4 x 8-15
- Rear Delt: 3-4 x 15+
Additionally doing a bunch of bodyweight leg and ab stuff whenever I want to help keep them strong
Once I’m cleared out of the brace, I will be doing a modified version of the giant-set program until my leg strength feels “balanced” enough to return to heavy bilaterals:
Workout A
Rusin Shoulder Warm-Up
1A. Split Squat Variation: 4 x 6-8
1B. Loaded Push-Up Variation: 4 x 8-10
1C. Heavy Bilateral Row: 4 x 4-6
1D. Unilateral Carry: 4 sets
Workout B
Rusin Shoulder Warm-Up
1A. Unilateral Hinge Variation: 4 x 4-6
1B. Vertical Press: 4 x 6-8
1C. Unilateral Row: 4 x 8-10
1D. Lightish Front-Loaded Carry: 4 sets
Workout C
Rusin Shoulder Warm-Up
1A. Dynamic Lunge Variation: 4 x 8-10
1B. Horizontal Press Variation: 4 x 4-6
1C. Vertical Pull Variation: 4 x 6-8
1D. Heavy Bilateral Carries: 4 sets
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Monday 26th of August
Day 6: Push
Warm-Up:
- T-Extension crunches
- Lat rolling
- Pec stretch
- Dowel dislocations
- Bottoms-Up KB Presses
A1: Seated DB Presses
- 12.5’s x 12 (5s eccentric)
- 12.5’s x 7 (5s eccentric)
- 12.5’s x 7+2 (3s eccentric)
- 12.5’s x 12 normal tempo
A2: Extended-Range Side-Lying Hip Abductions on Bench
- 4 x 10 (5s eccentric and hold)
A3: Leg Raise to Pikes
- 4 x 10
A4: Band Pull-Aparts
- 4 x 25
B1: Seated DB Lateral Raises
- 5’s x 7 (4-x-2-2)
- 3’s x 12 (4-x-2-2)
- 3’s x 9 (3s eccentric)
B2: Right Hip Airplanes
- 3 x 5
B3: Left knee 5s co-contraction
- 3 x 10
B4: Band Face Pull-Aparts
- 3 x 25
C1: Push-Ups
- 3 sets to failure, first two sets with accentuated eccentrics
C2: Right Hip Airplanes
- 3 x 5
C3: 10s Stand on left leg
- 3 x 3
C4: YTW’s
- 3 x 20s per position
Rope triceps extensions
- Some terrible Drop-Set thing
Wednesday 28th of August
Pull
Warm-Up:
- T-Spine and lat foam roll
- Rusin Shoulder Warm-Up
- Dowel BTN Presses
CS T-Bar Rows / Left Leg stand / Right Leg Plate-Hug Single-Leg RDL’s
- +5 x some / 30s / 10kg x 12
- +25 x 12 (5-1-1-5) / 30s / 10kg x 12
- +25 x 2 x 8 (5-1-1-5) / 2 x 30s / 10kg x 2 x 10
- +25 x 25 (1-1-1-1) / 30s / 10kg x 10
Lats were trashed
NG Pull-Up Ladder / Left Leg Calf Raises / Right Hip Double Airplane
- 1-2-3-3 / 20 / 5
- 1-2-3-3 / 20 / 5
- 1-2-3-4 / 20 / 5
Cable Rows / Left Leg Banded Standing Hip Adductions / Left Leg Banded Standing Hip Hyperextensions
- 47ish x 3 x 12 / 3 x 20 / 3 x 20
Btw what year in med school are you in? In the US?
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The old log title was a bit of misnomer. I’m in my first year of a Bachelor of Physiotherapy, with a guaranteed place in an M.D. program once I graduate in 4 years. I live in Australia
Ahh I see. Enjoy college for now and don’t rush. Lol. College years were some of the best years for sure!
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Cheers man! I’m having fun for sure
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Way better life than high school?
I think that depends on your high school experience. I loved my last two years of school. I have/had an amazing group of mates and had great teachers, some of whom I consider friends now too. So far, I’m missing that level of camaraderie at uni, although I do have good friends.
What definitely is great about uni is, if you’ve chosen the right degree, the opportunity to study something you really enjoy. I liked maths, but nowhere near as much as I’m enjoying physio.
What could be a double-edged sword is the increased independence. You are treated more as an adult by lecturers, which is quite freeing, but you better get your shit together or you’ll fall behind. There’s no one there to pick up the slack for you.
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In the US, yes. Our high school schedule was 8am-3pm M-F. A full schedule of college is 12 credit hours (although you won’t graduate in four years if you take the minimum like that). That’s basically four classes per semester. They’re either 60 minutes a day for three days a week or 90 minutes a day for two days a week. I was usually done with class by noon every day of the week. I also learned which classes I needed to attend every day and which ones I could learn the material on my own. Teachers don’t really care if you’re there. You earn your grade with your performance.
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@Frank_C makes a great point about time commitment, although I think it works a bit different at Aussie unis. You pretty much only have to go in to uni for compulsory tutorials or practicals, and that’s only if you actually have them as part of the course. If I wanted to, I could only go in to uni for 7 hours a week, for practicals.
Also, if you set your timetable well, it’s common to only have 2-3 day work weeks, and the ability to stay home the rest of the week. That level of flexibility is really great.
Dude. Everything is better than high school.
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Did I just get really luck with my high school? I miss it
It could be because you’re still first year. I understand how it feels cause I felt that too when I was a freshman. Adjustment period. My best years were third and fourth because the way our college is set up, it’s highly likely you get to stay with friends for major subjects. Workload was more bearable because of that. I probably wouldn’t have graduated on time without them either lol
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Ahh yeah that makes sense. Luckily my degree only has ~250 students in my year, with every course being compulsory. I guess I’m gonna be seeing my peers a lot leading up to graduation
I miss the lifestyle I had in high school. I played sports all year - a different one each season. My “job” was to go to school and get As and Bs which I did without much effort. After school was practice and games. It was glorious!
Now I have to work 40 hours a week and I get to train or play games occasionally - and I have to pay extra for it.
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@Frank_C man I swear I have more spare time this year than last, but nonetheless I love it!
Friday 30th of August
Push
My mate just happened to be in the gym when I got there, so I abbreviated my warm-up more than I should have and we got stuck in.
Warm-Up:
- Just some T-Spine foam rolling and dowel dislocates
Dips / Band Face Pull-Aparts
- 4 or 5 sets to failure / 4-5 x 25
Incline DB Press / Arms-only Incline Y-Raises
- 15s x 16, 14, 12 / 3 x 25
SA Overhead DB Triceps Extensions:
- Drop-Set: 10kg to 7kg to 5kg
Nice exercise, good stretch
BTN Press:
- Empty barbell x 3 sets to failure
Again didn’t count reps, just went until my form what itself.
I liked this exercise, although as I got to the last set maintaining that good retracted position got harder. I have the mobility for it but idk how much my shoulders are gonna like that
Left Leg TKE’s / BPA’s:
- 3 sets of really high reps / 4 x 25