Back at it. Strength stayed.
[quote]coyotegal wrote:
nice work in here! Looks like your doing great :)[/quote]
Thanks just trying to forward progress while not dying on the wards.
[quote]barbedwired wrote:
Back at it. Strength stayed.[/quote]
Yeah i happy strength is still under there somewhere when i drop reps down or rest a bit longer. That cant last long since workout time wont be able to increase until around thanksgiving and then xmas break
Call day today. Damn these Q4 schedules. Thank god for night float
Back
Meadows row
worked to +125x9, 9
Wide neutral pulldown
4x8-12
straight arm pulldown/wide neutral row
4x15/12
Pullover machine
4x15 with partials
Overhand cable shrug/db shrug/ Band high row
2x15/15/15
Bi
6x10-15
Workout was good. Low back a bit tight so only did 4 work sets of meadows row. Pullover machine i just cant say enough how great it is to have a gym with it. That ends this friday lol. Then i have to move for more rotations. We had a patient sent to CCU the night before we were gonna discharge him. When into respiratory distress. Ended up intubated. He came back to our unit last nigiht. He went back into ARDS today and we sent him back. Not looking too good for him
Legs day two post call second to last day here
Leg curl/Leg ext (5s neg)
2x20
4x15/8
Reverse band front squat
3x12-15
DB SLD 3s neg
3x15
PC from hang/SLD
3x8/15
Hack squat
3x12
Done. Different workout. Tried some different combos of things. Squats did not feel good. Knee pain just above the patella in the lateral quad. The slow negs were nice and painful. Was still fun.
Last day here. Had another person code last night ended up in CCU again.
Upper pressing pump Friday 11/21
Very low incline DB
45x30
65x20
85x12
95x12
100x9
Reverse band 15 degree incline
5x10-15
Same as above Tri set with/incline power fly/stretch push-ups
2x12/8/amrp
Fly machine
2x15
Lateral raise
6x10-12
Tricep
Triset x1
Supsert set x3
Workout complete and 4 weeks in marshfield for IM done now moving to new site for 4 final weeks. But get the whole weekend off. That is quite nice. Taking advantage of that. Gf and I will have a great weekend of laying around. Maybe workout sat. Deer hunting is going so maybe shoot a deer out of the house if it walks by.
Back today
Gf and I went in and had fun. She was feeling bad but when in anyways. She did some kb swings and complexes. I was very impressed.
Straight arm Pulldown/D handle row
4x15/10
Wide Pulldown/DB pullover
4x12/12
Cable shrug/DB shrug/smith shrug/high band row
3x10/12/12/15
2 rounds of
Bb row/sld/clean/press/back squat. All for 10
Fun day. Glad we got this in even though neither of us really wanted to go in. Workout was solid. Back got a good workout in with some volume and the complex was a nice way to make want to pass out at the end
No workout yesterday. Gf and I spent our time together then packed our stuff to move off again. She felt nasty yesterday with lady stuff and I had a lovely flair up of what I call IBS. I’m. I’m not formally diagnosed but I have a sneaking suspicion I have had it for a good chunk of my life. Anyways. That left me feeling horrible all day and night. Was up a lot of the night.
Legs this morning. Not exactly ideal lol
Leg curl
Warmup 30, 20, 15
Work 3x8 last set double drop set
Squat.
135x15
225x10
275x6
325x3
365x3
395x2, 2
365x5
Squat press
4p x20
5p x18
6p x12x3
Power clean from hang/back squat/dip/DB sld
135/135/bw/75x 8/15/12/12
Death. Knee is still very sore just above knee cap in the vl area. Just below the muscle ending. So almost a ligament pain maybe. Feels bruised. So that messed with squats. And form was off so I was getting a lot of back strain. Not the workout I was looking to start the week off with. Oh well. Got it done I guess. New site for internal med. Hopefully the attending is ok
Pressing
Very low incline bench
135x15
185x8
215x3
235x3
250x3
265x3
280x3
290x2
230x8-9
Incline Hs with monster mini band
6x8-15
Incline cable fly/stretch push up
2x12/amrp
Rear delt 5x20-35
Lateral/partial
3x12/25
Tri
Quad set x2
Good day. Back to the incline machine press I love so much. Hits the upper chest better than anything I have found. The incline flies I it’s cables are a pain to set up but work very well. Diet is under control these last couple days and look hallway ok for now
Back today
Straight we Pulldown/kneeling Pulldown/leaning back row
Warmup
Then 2x15/10/12. This burns mechanical drop set
Pull-up wide grip
3x amrp
Underhand Pulldown/scrape rack row/DB pullover/band Pulldown
2x12/8/15/15
Chest support overhand row/scrape rack upper row/band high row
3x12/8/12
Biceps
6x10-15
Different back worth out differnt gym. Was good I think. Upper back got hit very well. Hopeuflly I can keep that growing the way it needs to. Gotta fill that in. So awkward has to older women say the young ladies were lucky and smiling at me … 
weird. Also had a guy stop me in the hall and open with you must bench and deadlift a lot. I tried to explain I am weak but he was very persistent and wants me to do a PL push pull meet. Wtf.
Legs
Leg curls
Warm up 3x10-15
Work 4x10 double drop set
V front squat
3x15-20 drop set at the end
Smith split squat/smith squat
2x10LR/15 last set went and did 2 PPS leg press x55
Complex with 135
Row/SLD/ clean/push press/squat
15/15/8/8/20. Two times through
Sld 225x35 death
Messed with doing some snatches and then DB snatches
Thanksgiving workout. Gf and I went to her gym and had a good workout. She went though it all up to the snatches and she did shoulders. So I messed with some diff stuff. Was a lot of fun. So fun watching her outwork most. Her clean form is damn good. Very surprised. Same with her push press. She had to work the night ER shift so now I am doing some walking. Celebrating thanksgiving tomorrow at my moms. Homemade pasta and baked products with venison meatballs
Black Friday pressing
Gf is amazing enough to skip shopping and lift
Incline DB
35x30
50x25
60x20
70x20
80x15
90x12
Hs incline
2pps x12, 12, 11, 11
Low to high cross over
4x8-12
Cable fly/Hs incline/stretch push up
3x15/8/amrp
Rear delt/lateral
3x30/12
Lateral/lateral partial
3x12/25
Dip 5s neg
4x8-10
Overhead ext superset
4x10/12
Messed with bar over and backs and some push press because the gym was empty. Did some pull ups for giggles. And v front squats which felt amazing on my legs lol. Time to eat and cook and eat and become pregnant sized have a great day
Pulling day of the week. Sat
Deads
135x10
225x8
315x6
405x5
455x3
495x1 easily and effort pr this was nice and fast
525x1 +20lb pr
405x8
With Last 4 sets of Deads
Pull-up x8 wide grip
Straight arm Pulldown/pull-up
2x15/10
DB row
100x20, 18
Medium neutral row/band Pulldown/DB pullover
2x12/15/10
Cable shrug row
3x14
Bi
5x15
Haven’t dead lifted heavy in a long time and haven’t been able to get close to 495 since this summer but came up very fast today so went for a pr. Got it. It was slow but oh well. Back was sore doing the rep 405 so I didn’t go too nutty. Gym was decently packed hence a few sets with different things. Just used what was open. Gf did complexes again and work on her clean, push press and squat form. Made some angel food cake. Will give food prn no worries
Well back to the grind. Internal med restarting
Legs
Leg curl
3 warmup
Then 3x8 with 5s neg. last set dropped once for 8 and 8 partials
Squat
135x10
225x10
275x8
315x8
335x8 and dead low back was wrecked from hunting and those pesky dead lifts
Bss JM style in the smith machine holdin the rack
25x10
45x10
60x10
75x10 +10s iso hold 60x8 +10s hold 45x8 + hold 25x7 + hold. More death
Close stance squat press
5pps x8, 8, 8 and top partials stretched between each set
DB sld
90x10x2
Well that’s a way to start a week. Negative 15 wind chill outside profusely sweating in the gym even though is was cooler there than normal. Starting a diet plan with. JM I can stop thinking about macros and food and just do as I am told and see what I can learn from him.
Chest and shoulders
Incline DB
45x15
60x12
75x10 These are supposed to be up to a hard 8 and i knew that 100 wasnt gonna do that so switched to a HS
HS incline plate loaded
2+25x8
3x8
3+15x8 drop 3x8 partials
Incline BB
135x10
185x8
205x6 work
225x6 work
235x6 work
Flat DB
90x10
100x9
90x8 drop 70x8 drop 50x8 drop 35x8 stretch between each set and at the end
Rear delt db
20x20x3 45 s rest
Hybrid front/lateral raise
3x12 +6 partials on last
Neutral machine press
3x8
Thats all it was today. Had to modify a bit to make it fit but thats ok. Was a solid workout. Nice and pumped strength is always just meh but thats ok i am not a strong person but push my best. Diet plan has been good eating breakfast is lol and lunch 
but i am just doing as i am told and not thinking at all
Back
DB row
50x15
75x12
100x8x3 1s pause 1 s stretch
Overhand row
12x3
DB pullover
15x3
Reverse Pulldown/normal
8/8x3
Banded extension
20x3
Well that workout was good. Nothing too crazy. But good contractions and felt the back work hard. Did some time on the elyptical after. Today we had a day of just conference type stuff. I volunteered to guniea pig a stress echo. Free test for me. Came back completely normal. Normal EKG rest and during stress same with the echo. Fuck that test was nasty. In 15 was up to 20% incline and 5mph started at 10% incline and 1.7mph. Calves were roasted. Lung had a lot more. Was ready for round two after a couple min. Hr had dropped from 170 to 90 in less than 2 min
Legs pump
Giant set
Leg curl: 90x15 110x15 work 130x12 150x12, 12, 11
Leg ext: 100x30 125x25 work 150x20 162x15, 15,15
Front squat: 135x12 185x10 work 225x8, 7, 7, 7
Squat press 2pps x20 3pps x15 work 4pps x10, 10, 10, 10
DB SLD:
100x12x2
Done that was fun lol. Legs were just roasted and walking around like an idiot afterward. Just want to get lots of blood and stretching into the muscles. And giant sets are a great way to do that. Strength is meh. Ok happy wiht front squats at 225 after that many reps and sets. They were all strong and solid reps no grinding. Did some stretching for the quads here and there which hurt a large amount lol. Finsihsed with elyptical and walking.