Chest shoulder tri pump
HS incline into monster mini band
+1p x10, 10
+1+25 x10
work
+1+35x10
+2p x10
+2+10x10
+1x10
Cable incline fly
4x10
Low to high cable X/pec minor dip
3x10/10
Fly press
2x12
Last 5 sets had band over and backs after each set
Shoulder giant set
Rear delt partial x30
Lateral x10
Band pull apart x10
DB press x10
3 x through dead did one set of 20 machine lateral
Tri pressdown
4x10
Over head db
2x15
So that was a fun workout. really trying to keep working the upper chest and honestly sounds stupid and bro but the low to high and HS incline has the upper part of my chest visibly contracting more than the lower. Its actually kinda cool to see and feel. So slowly learning these motor patterns. Hopefully it will pay off in the end. So macros are around 450/270/55 ED started on monday. God i am starving eating this. I hate it. hate my body. So broekn
Starving at almost 3400 calories?
Is that significantly lower than where you were at before, or is it the shift away from the IF-style schedule that has you so hungry?
It will be interesting to see how this diet impacts things for you. I’m counting on you to generate some useful data since you are so good at adhering to a plan with machine-like precision. I hope you can keep posting whatever details you are allowed to share.
I can see that thickness coming along nicely in the upper chest/front delt transition area. Good work, keep it up!
Yeah it’s dumb. And yeah I was near there maybe 4000 and one day a week would be 5-6k before. But fasting is fine and easy but once I eat that starts the hunger so it’s the frequency thing for me. And sorry 1.5 cups of rice and 8oz of chicken is a snack when I eat very unsatisfying.
Thanks working on that area don’t think you can ever have that too large.
All of no sleep at all from a lovely insomnia flair up so that’s cool
Up at 4 just gave up
Back bi
Medium neutral grip row
Warmup 3x15
Work 12, 10, 8
Pull up wide
Work 12, 10, 8
Overhand row to chest
Work 12, 10, 8
Reverse Pulldown
Work 12, 10, 8
Pullover
15, 12, 10
Face pull to chest
15, 12, 10
Banded good morning
35, 28, 24
Bi
6x10-12
That’s about it was tasked with 7 exercises 3 sets a piece. Nothing special. Hit form perfectly with no swinging or extra stuff. Just strict stretch and pump. Create fatigue move blood without a ton of damage
Did hiit 15/45 x5 after that and 2 rounds of complexes. I am gonna have to add an afternoon for hiit next week.
Got lucky and they let me off work nice and early so my half day was more like 2/5 day instead.
Day 7 this week
Arms
Did hiit this morning for 20min and 15 min walking after
Afternoon
Rope hammer 30-45s rest
6x10
Preacher machine 45s rest
6x10
Incline curl
3x10
1 arm ext/overhead ext
4x10/10
JM press
6x12-15
Overhead DB ext
3x12
Rear delt raises/later raise
3x20/15
Decent workout. I actually don’t like training arms that much. The pump hurts but their is no decent weight moved or anything. The fast pace is nice and fits nicely with my ADHD. The hiit made me realize how out of shape I am lol. Jeezus I was dying. Two of those nasty sessions a week. JM must hate me
Aight Week 2 starting up. Maybe I will take a poll here too. Would anyone be interested in a blog. I would do it about fitness thoughts. Maybe science articles that seem interesting. Med school. Life and how i generally organize things to work and still maintain what I think is a sane life. Do you think people would be interested? Also thinking of taking on some online training and diet clients. But just thinking as of now. But I have a steady increase in free help being dished out to people in my class and around me but most arent really truly into even wanting lift at all. They would rather run marthons (most docs seem to like marthons and iron man stuff). Anyways no idea if it would work or if people would be interested in a blog. Obv much more detail and length than here. Any feedback is cool
Anyways week 2 Legs Heavy
Leg curls
3 warmup sets
Work 3x10 +20 partials on last set
Squat Ramping sets of 8 explosive last one an all out set. Gym has one pair of chains so put those on
225x8 255x8 285x13
Bulgarian split squat
3x20 with partials on each set
Leg ext
3x8 with peak holds
DB SLD slow and controlled
3x10
Thats all their was did some elyptical to cool down and some stretching thrown about. Some nasty knee pain is killing me same spot. Feels bruised but i know it isnt. Its still the lateral portion just proximal to the knee almost inbetween the VL and knee. Hurts with and squatting. TFL is still not too happy. I wrapped my knee with voodoo bands lightly today and that kinda felt a bit better. Need to work on something lol. Other than that workout was good. I think the squats eneded up a bit high on weight and wanted more reps but meh pushed hard. Bored out of my mind on this portion of the rotation. No changes to diet. Started this week at 212.
Chest shoulder
Incline DB press
3x8 ramped + partials at the end
Decline bench
3x8
Smith reverse band incine
18, 14, 11 failure on each
Fly machine
10+6partials x2
Lateral
10+8 paritals x2
Rear delt destroyer x1
Front lateral hybrid
12x2
OHP neutral grip
10x2
Had time for 4 15s intervals and will go back in after work to get in some more intervals. Workout was solid. Some of the techniques sneak up on you fast and you end up using so much less weight than you think you should. Pretty cool how such a benign workout on paper can be so solid and leave you dripping sweat. I am ready for this boring week to be done. I dont want anymore of it lol
Back
1 arm bb row
work
+100x8
+125x8x2
Dead stop smith row
3x8
Db shrug 3s hold
3x12
Single arm supinated pulldown
3x10
Db pullover 3x12
Bicep 4x12-20
Was supposed to do back extensions as well but someone was using it and didnt have time to sit and wait for them to get done and looked like they were gonna be a while. Workout was solid. The dead stop rows were killer. Really like doing dead stop rows and working on exploding through. Quite fun. Still hovering around 212-213 on the same macros. Carbs dont make you fat 
Rice chicken fat free cream cheese pasta sauce Parmesan
Breakfast. Cinnabon whey with fruit loops
Legs Pump day
Leg ext 2x30 leg curl 2x30 squat press 50, 40 (warmups)
Leg ext/ Squat press
4x10-12/15 (2 s hold on leg ext) stretch between sets
Leg curl/SLD
3x15/20 2 sec hold on leg curl
Complex
Row/SLD/Power clean/Push press/Lunge/Back squat 135 6-10 reps on everythign except squat did 20 2x through and death. Wow painful and trying to make these secondary ones lower stress on my bad knee and tfl. This was better but not the best. Got some work done some stretching. And those 2 complexes were nasty. Obv my CV is horrible lol
Chest shoulder pump
Low to High xover/HS incline bench
4x12/10
Low incline fly press/Machine fly
3x10/12
Rear delt lateral/ Face pull
3x20/15
Lateral Partial/OHP neutral
3x35/15
Pressdown
4x12
Single arm overhead ext
4x15
Fun workout. Ive never been good at those x overs but Ive finally learned enough of how to activate my chest so now they feel amazing. Can actually feel and see a much large pump across the top of my chest. All of this was just a constant burn and pump. Lots of stretching to try and add in some extra pain and mobility. Last full week of this rotation. Only 3 days next week then 2 days of tests, then xmas break.
Waiting for penis pump day.
[quote]spar4tee wrote:
Waiting for penis pump day.[/quote]
Too many sessions to record.
So JMs training and diet have me down to about 209.5 with 450c 270-280p 55f. 6-7 days of training. 7’ last week 6 so far this week. So dropped from a semi bloated 215 down to current weight. I guess that means no metabolic damage lol
Back obv not flexed in either pic. Too lazy
[quote]ryanbCXG wrote:
Aight Week 2 starting up. Maybe I will take a poll here too. Would anyone be interested in a blog. I would do it about fitness thoughts. Maybe science articles that seem interesting. Med school. Life and how i generally organize things to work and still maintain what I think is a sane life. Do you think people would be interested? Also thinking of taking on some online training and diet clients. But just thinking as of now. But I have a steady increase in free help being dished out to people in my class and around me but most arent really truly into even wanting lift at all. They would rather run marthons (most docs seem to like marthons and iron man stuff). Anyways no idea if it would work or if people would be interested in a blog. Obv much more detail and length than here. Any feedback is cool
[/quote]
I’d be interested in this.
And damn I didn’t realize you had started work with JM already. Is he doing your training, diet, or both?
[quote]Spidey22 wrote:
[quote]ryanbCXG wrote:
Aight Week 2 starting up. Maybe I will take a poll here too. Would anyone be interested in a blog. I would do it about fitness thoughts. Maybe science articles that seem interesting. Med school. Life and how i generally organize things to work and still maintain what I think is a sane life. Do you think people would be interested? Also thinking of taking on some online training and diet clients. But just thinking as of now. But I have a steady increase in free help being dished out to people in my class and around me but most arent really truly into even wanting lift at all. They would rather run marthons (most docs seem to like marthons and iron man stuff). Anyways no idea if it would work or if people would be interested in a blog. Obv much more detail and length than here. Any feedback is cool
[/quote]
I’d be interested in this.
And damn I didn’t realize you had started work with JM already. Is he doing your training, diet, or both?
[/quote]
Was just gonna do diet but ended up with a training program too. The training program is damn cool. And brutal. It’s fun making your own but somehow still doesn’t stack up to how evil his are
Back today.
Semi supinate row
4x12
Quad set
Overhand row x12
Partial Pulldown x10
DB pullover x12
Band high row. X15
Through 3 times.
Tri set
Cable shrug row x12
DB shrug 3s hold x10
Band high row x15
3x
Biceps 5 sets
Abs 10 sets
Some walking couple sprints and done. Fun weekend workout. Gf killed hers. Her form is stupid good for back work. I must suck because she has learned to use her back well in months and It took me years. Damn it lol. Will be sending in update to JM tomorrow. I’ve alwasy respected his science and insanely hard work and the fact he constantly adapts. Now I can respect how great he is as a coach. Great to work with. He has helped with out pay with just little bits of advice before but now actually paying for it is worth every penny. End plug.
Arms
Did some sprints in the morning shot a deer then drove home and did arms
Push downs/rope curls
4x10-12
1 arm ext/preacher curl
4x8-10
Overhead ext/incline curls
4x12-15
Arms were in painful pump mode. Good workout. Did some elyptical to get some more activity in. Short week but tests this week
Got the deer in the throat in the brush at 100yd. Droppe her on the spot and broke her neck and shot her aorta. Yummy
