Monday new week. New rotation.
Lower week 8 day 1
Squat 3s neg 275x5 315x5 345x4 360x3 normal reps 365x4 315x9
Hang clean/SDL: 135/225x6/10x2 low back toast
Leg curls 3x15. Stomach was feeling off so stopped here. Still an ok workout
213 this morning. Weekend festives always fun. Not too tired this morning but didn’t get much for sleep. Brain just wouldn’t allow it so we will see how the day goes.
Well just a retard amount of walking and just being on my feet. Probably got a solid 3mi in just at woke and 9hrs straight pretty much being on my feet. Did an IV and arterial line today. Saw some regional nerve blocks and a couple were ultra sound guided. Saw the start and stop and middle of many surgeries but we never stayed. Workout was after the day
Upper day 1 week 8. Was tired and weak got it done though
Paused 30 incline. 185x5 205x5 230x5,4,4 normal 225x5
Wide neutral Pulldown 140x15 170x12 190x9,9,8 170x10
15* DB no lockout. 90x10x3
Neutral cable row. 190x10x3
Fly/ press machine 2x12/8
Pullover 3x12
Lateral machine + partials. 4x10+10.
Tri 2x20
Workout was meh and strength was down. This could also be from moving pretty fast. Was through this in 50 counting a brief warmup. So dunno if that was it. But got work done and good Mmc so hopefully it pays off
[quote]ryanbCXG wrote:
Slept in till 5. [/quote]
lol I think I’ve woken up that early once in the past year, and that was to go fishing
Off all the areas you’ve improved, it seems like you have really brought your lats up big-time.
What has helped most? What kinds of frequency/volumes/movements have worked best for you for lat development?
Great progress - you look great up in the 215lb range, really nice work.
[quote]G1579 wrote:
[quote]ryanbCXG wrote:
Slept in till 5. [/quote]
lol I think I’ve woken up that early once in the past year, and that was to go fishing[/quote]
Was walking into the hospital at 6 this morning having already done 40min of walking as well as showered, and was thinking wow 2 years ago i would be attempting to wake up now and today i was thinking huh feels like its almost to late to start the day lol.
[quote]Serge A. Storms wrote:
Off all the areas you’ve improved, it seems like you have really brought your lats up big-time.
What has helped most? What kinds of frequency/volumes/movements have worked best for you for lat development?
Great progress - you look great up in the 215lb range, really nice work.[/quote]
Thanks for stopping by and the compliments. Back has always been a better responder for me. Also i enjoy it the most. Volume and supersets seem to be best for me. Going up to 30-40 sets twice a week. No focus on weight and only on driving elbows back. Combining a partial movement and a stretch movement in a superset. But the biggest thing for me is always straps and pull with elbows.
Walked and shit this mornign up at 430. Showered got to hospital and in scrubs and a nurse asked me why i was sweating already since my cap was wet. Good start lol. Day was good. Hit 2/2 IVs and 1/1 arterial lines. Then sat in on open heart surgery. Funny it actually got boring lol. So long. And i wasnt doing anything and standing for 8hrs sucks. Legs tired back was sore my god im a pussy. Legs workout afterward. Gym was packed had to modify what i wanted to do
lower day2 week 8
SDL 135x20 225x10 + 1chain x 10x5 low back was so tight lol wow
Leg curl/Leg ext 4x15/20 and now legs are pumped so i cant walk and i realize i need to watch the volume on 3days a week plus so much on my feet time
Hack squat 20, 15
and called it Legs were sore and worked already and back was just done with life. So this walking and feet time will take some getting used to i guess
[quote]ryanbCXG wrote:
Also i enjoy it the most. Volume and supersets seem to be best for me. Going up to 30-40 sets twice a week. No focus on weight and only on driving elbows back. Combining a partial movement and a stretch movement in a superset. But the biggest thing for me is always straps and pull with elbows.[/quote]
Volume, supersets, partials/stretches…check, check, check, those things all tend to work for me as well.
Straps - thanks for the reminder there, the few times I used them I remembered how awesome it was to NOT have to focus so much on pulling with the elbows, as the straps makes it feel much more natural. Back to the straps for me, thanks man.
[quote]Serge A. Storms wrote:
[quote]ryanbCXG wrote:
Also i enjoy it the most. Volume and supersets seem to be best for me. Going up to 30-40 sets twice a week. No focus on weight and only on driving elbows back. Combining a partial movement and a stretch movement in a superset. But the biggest thing for me is always straps and pull with elbows.[/quote]
Volume, supersets, partials/stretches…check, check, check, those things all tend to work for me as well.
Straps - thanks for the reminder there, the few times I used them I remembered how awesome it was to NOT have to focus so much on pulling with the elbows, as the straps makes it feel much more natural. Back to the straps for me, thanks man.
[/quote]
Straps. Focus on pulling with the elbow and make sure your pulling through your pinky as well so the weight is more on the outside of your hand if that makes sense play around with that you will feel it when you hit it right
Upper day 2 week 8
Reverse band 15* incline: 185x10x2 225x10 245x9 265x6,5 225x9,9 (full deloaded about an inch or to from the top of motion)
Narrow neutral cable row 190x12 210x9,9,8
60* db press 70x12 80x10 85x7
wide neutral row/underhand pull down 1 superset then some tard took my row machine so just underhand for 3 sets
15 chain flies 2x15 slow neg
rear delts 2x30
Machine fly extra stretch 2x12
Pullover 4x12
Lateral 5x8-15
Tri pressdown 3x20
Ok workout was fun and i had some energy so that was nice. Today was good. More open heart surgery. Hit and did an IV all alone no one else so progressing there. Was helping with drawing IVs and injections and bag ventalation, and other small tasks so that was aight. Also learned those guys make some bank. Interesting field.
Had a great weekend with the GF. This is one of those times in the past where i would of worked out but now with her being my priority and spending what little time i do have with her I missed two days. OMG death. I used to think so. She wasnt feeling the best otherwise we would of gone Fri and Sat. Ate too much her and my mom cook a bit too well for me lol. Came back a solid 215 
Back up at 430 and did some walking then went in. Was with a cardiothoracic surgery unit and the patient ending up getting bypass x5. Wow thats some damage. Missed some IVs in the morning was pissed. The staff at least still likes me and puts up with me slowing them down.
Lower Day 1 Week 9
Hang clean 135x5x2 155x5 175x5x3 some dick took the rack i had set up while i was warming up so did these.
Front squat 185x 205x6 +chain x 5x3 Upper body was caving but legs had more
Back 225 + chain x8, 255 +chain x8, 275 +chain x6
RDL 225+chain x 10x3
Curls 5x some
Stretch and walk. Needed those days off my legs and body were beat the fuck up. I still walked sat morning for 1hr. But damn I didnt notice it until walking in this morning when I have been normally limping or hobbling. I was walking and it felt ok lol. Food will be cut back to try and control this bloat. God damn its hard when every day at least 2-3x a day i am offerred cookies doughnuts and breakfast pastries . Damn stupid nice ppl
Done very early today. Worked with the clerkship director. Radical hysterectomy. Interesting case. Lots of discussion with him. Hopefully he gives me a good grade lol.
Upper day 1 week 9. Felt nice after those days off
Precor Machine press. 1pps x 20. 2x 15. 2+Light band. X 10x5
Wide neutral Pulldown 170x12 190x10, 9, 9, 8
60* incline DB. 80x12 85x10, 9, 9
Narrow neutral row 190x12 210x9, 9 190x12
Machine fly 4x12
Pullover 4x8
Tricep 5x15
Lateral machine 5x8-10
Good day overall. The pump after the first superset was insane. Top to bottom on back and chest was like a rock. 215 despite decreased food. Had a food baby still under the skin. Gross looking lol. Oh well. Gf still loves me
Squat yesterday.
Reverse band front. 225x12 245x10 265x8,8,6
" " back. 315x8 x12
Short. Long day didn’t want to go back to the gym. Walked an additional 4 mi during the day lol.
Upper today
Reverse band low incline. 235x10 255x8 265x6,6 245x8 wider and to the neck. 225x10
Medium neutral row. 190x12 210x10 230x8,8 210x9
30* fly with light band and DB. 2x10 then press no band. 100x9,8
Overhand row. 170x10x3
Pull-up 12, 10
Fly machine 4x12
Pullover 4x10
Lateral 5x20-12
Tri 6x10-15
Good day. Lots of pump. Been eating like a tard. Free food offers overcame me. 1.5 months do it and I caved finally lol. God I love free stuff. Anyways. Nice and bloated and what not. Took some pics. 219 lol this morning. Test tomorrow and the wrap up. Ob/gyn starts Monday.
Lower day 3
Just decided to have a good time today. I had a lot of time.
Clean from block. 135x5x2 155x5x2 175x3x2
Front squat with chain 185x8x2 205x6x3 last set into back squat x8
RDL with chain 245 x10x3
Leg curls 2x15
Hack squat 2x15
Bicep 4x15
Got semi interuppted at the end. A guy in a wheel chair asked for me to help him wiht pulldowns. So i would pull the bar to him for each set since he obv cant stand and get it. So that kinda ended things a bit early but thats alright. Its great to see him in the gym he is 70+ in a wheel chair and still working out. Fuck my generation can barely work to get to a car. Even though i had the test today i still went in and hung with a doc. Saw the machine like cardio surgeon again. Her team is just amazing. 45 min the patient was on bypass with the vein harvested and most likely would have his valve replaced and vein placed and sewed up in 1.5-2 hrs. Just nutty. GF is visiting so i am happy about that. Happy weekend ppl
Upper today. Gf did lower body.
Precor machine press. 1p x20 2x15 3x10 3+25x6, 6. 2+light band x12, 11
Pull-up wide. 12, 12, 12
Wide Pulldown 4x10
60 incline press. 85x12x2
Neutral cable row 2x10
Pullover 3x15
Fly machine/ press. 2x15/10 damn superset so pumped.
Lateral machine 4x12+6-8 partials
Tri 3 supersets then 2x15
Good day solid amount of work. Looked ok today. Gf did well form is coming along. Front squat was just form woke sets of 8 with 65. Trap bar DL low handle 135x6x3. High handle 8x3. Hack squats and leg extension 1s hold and slow decent. She works hard. And she is so small lol. But legs are getting some definition and shoulders too. Fun to see her progress in form and work load as well as body. She is learning to push through some pain as well. Eating too much the rest of the days and watching movies
Switching to a leg push pull and optional arms day. On OB now. Orientation today and half day tomorrow along with moving to a new town and hospital.
Legs day 1 week 1. Leg hurt and gym I don’t like.
Leg ext +mini band/leg curl. 3x10/12
Front squat/back squat. 225x10/10.
Leg ext +mini band/leg press. 2x15/10
SDL. 2x15
Decent wokrout for a 5am workout and having a deep bruise feeling in my leg. Did some elyptical. And did abs and then drove off for orientation. Eating was lol yesterday with all the driving I needed up doing. Will update some when I can. Ask any questions if ppl want.
[quote]ryanbCXG wrote:
Front squat/back squat. 225x10/10.
[/quote]
That sounds like an awful superset.
[quote]G1579 wrote:
[quote]ryanbCXG wrote:
Front squat/back squat. 225x10/10.
[/quote]
That sounds like an awful superset.[/quote]
JM is a nasty mean person. Stole from him. It’s gross. Was keeping fronts light since I am struggling staying upright. All mobility related but didn’t seem to matter. Was dead after each set
Kinda. Blurb about eating. Don’t want to listen to orientation. So for psych I’d train and walk then have a whey shake and then nothing until night time. Loved this approach. Was easy other than the copious amounts of free food offered. Anesthesia was just a normal IF style. With fasted cardio walking in the morning. OB seems to have variable schedules so I will most likely do a combo of my psych nutritin and normal IF.
Also there will be at least one day a week where I can’t train because I will on call for a full 24 and can’t leave the hospital. Victory bars are amazing. My god. Q bars are good too but victory are just pure amazing. Been using those with my hotel stays since shopping gets hard to have good pro around along with fiber