No workout today. I did get a solid 6 mi of walking today. Food is low today. Nasty busy. Sucks being the lowest man on chain of command. Do all the shit work. No place to put food. No time to eat food or place to eat it lol. And my low food i mean low relative to me not to normal people lol. Still had 3500 cals
Back at the lovey 430 am
Chest shoulder
Incline DB no lockout good stretch
80x20
90x15
100x10
Cybex Hs incline + monster mini 1s hard flex/low to high cable/Wide dip
3x10/10/10
Rear delt cable cross
4x20 and two sets of spider crawls on the last two sets
Lateral machine
4x12 and a drop on the last one with partials
Tri leaned cable pressdown
3x10
Dip machine using the assisted pullup/Leaned forward overhead ext
2x12/10
Halfway ok workout. Had to get this done fast. Warm up and work was done in 55min. Everything was worked pretty hard. My chest really hates high reps. Just keep hitting those on the pump days. Sent an infant to the NICU today. Was hitting respiratory failure. Have another that has been with us 5 days and has 4 different specialist stumped.
Back and bi
straight arm pulldown/wide neutral row
4x15/10
Pull up neutral grip/Trap bar dea
bw/245x10/6
bw/345x/10/6
bw/385x10/6
bw/425x10/5
bw/335x10/12
Wide neutral pulldown
4x12
Pull over machine
3x12
bicep super set
4x10/10
Done. Was able to lay in bed extra today. Id say sleep in but that would be a lie. Good workout today. Wrecked back nicely. Hit some different stuff using the Y which i cant hit in those early morning since it does open that early. Got some walking in so got a nice 4.5mi in today as well. Working starting at 7am tomorrow so the fun stops
There is a lot of peanut butter in here. I like that. Nice work in here. I like the trap bar as well.
Did I read correctly that you got engaged, Ryan? Congratulations!
[quote]Powerpuff wrote:
There is a lot of peanut butter in here. I like that. Nice work in here. I like the trap bar as well.
Did I read correctly that you got engaged, Ryan? Congratulations! [/quote]
Yeah that is a lot. John is crazy. Said hes never tried that before so i get to guniea pig it. Problem is I couldnt do it this last week most days because of working on inpatient peds.
Trap bar is great. I think its better for back than traditional deads. Nothing to support this other than feel so doesnt count 
Yes got engaged in the middle of Jan. Very excited and very lucky
2/9/15
Legs 425am
Leg curl/SLD
4x12/15
Leg ext/Goblet squat/Squat press
3x12/15/10
Bulgarian Split squat
1x15
1x10 drop 10 drop 10
5 sets of bis since i couldnt get in and get arms donw on sunday. Excuse is the 12 hour day reality is alarm went off and i had just got to sleep finally and didnt want to get up any earlier.
Decent leg wokrout. Lots of density since this was done in 50min. Halways ok amount of sets. After this week I will have two nice weeks then shit will get worse on surgery. Those will be a minimum of 13 hour days and then a couple call days which will push to 16-18hr days. Not looking forward to that. Surgery is cool but the lifestyle is horrible. Even as a doc you are doing 60hr weeks as a norm and that isnt ok to me.
2/10/15
Chest shoulders at that horrible time
Low incline db/Fly machine
3x8/10 Last set dropped the weight down twice for two more sets of 8 on the press and did stretched partials on the fly machine
Flat smith press/fly machine/pec minor dip
2x10/10/10 last set rest paused the press and more stretched partials on the fly then did 50s of stretch after the minor dip
Rear delt face pull
2x30
Rear delt partial
2x25
Cable lateral
3x12
Lateral machine
2x15
Tricep
1 super set 1 triple set
Done. Again done in 45min was a bit more pressed for time. Strength was ok for the speed was still able to hit 2 sets of 8 at 100 for the db press and had plenty in the tank. Still have a long way to go to have any size on the chest but will keep working on it slowly.
Got my first 2 paying clients for diet and training and i think i am more excited about their results and helping them than my own. Also working with my fiance to help her learn and work down in weight and get her strength up. Less than a year in the gym and I think she does pretty good. She hit 2 sets of 12 at 135 on deads recently. And squatted 2 sets of 10 at 105. She got the stank eye from some twig when she was incline pressing the same weight as him. He snarkly asked as she grabbed the 35s if she needed help. I loled. Poor little guy
2/11/15
Back
Medium neutral cable row Sat on a bumper plate for elevation and a different angle
3x10-12
Meadows row
3 25s x12
4 25s x12, 12, 12 rest 1min
Reverse pulldown/pulldown
2x10/10 biceps were getting pumped so killed it there
wide pulldown
1x12 same as above so moved on
Pullover stretched partials on each set
3x10+6
DB shrug 3s hold/Rope row to chest
3x12/12
Bicep curl rest pause 6+4+2
4 sets then one set of 15 normal
Good workout other than getting too much bicep involved. Not sure why exactly that was happening. Fun doing some different rows and exercises as usual. The Y is set up pretty nice and finally was able to go in at a normal 5 when they were open. Cant wait for this rotation to be over. Anyways back still got worked hard and hit a couple different angles and making sure to stretch it out all things i think are important when it comes to hitting back
2/12/15
Legs
Leg curl/Leg ext/ Leg press
3x20/20/15
Good lord that was nasty i could barely walk down the stairs to free weight
Reverse band squat
315x8
365x6, 6, 6 45s rest
Power clean from hang/GHR
3x8/10
Done. Finally squatted again. Knee was kinda ok. TFL was ok as well. Legs were dead by then my god. The high rep triple set ruined me lol. Legs were so pumped walking in a straight line was just hard. Either way finally some weight on my back again. Depth was nice and low. Last day of Ped today test tomorow and radiology on monday
2/13
Chest shoulder
Low incline halting bench
185x8, 8
205x6, 6
Normal reps
225x8
235x8
245x6
Add reverse bands. Very light tension
Wide grip
245x8,8
Machine flies 2s hold last rep each set 3 3s holds on negative
3x12
30s rest
Wide dip
Bw x12
Rear delt fly
30, 20 +8 drop 10
Lateral
Double drop set 10 drop 10 drop 10
10, 10 drop 10
Tricep
2x triple set
2 stretched overhead ext
Loved this workout. Finally got back to doing some free barbell incline strength was ok. Halting presses are humbling. I was slightly pauses at the bottom too. The rest was just getting in density chest was fully pumped after the presses. Shoulders was all about speed and making sure to squeeze so again density work. Full pump not being able to get my water bottle to my mouth malways good.
2/14
Back
Meidum neutral row/wide pulldown/dead stop smith row/db pullover
3x8/10/8/12
Rope pull to chest/reverse neutral pulldown
3x10/12
Db shrug 3s hold
3x12
Back ext with monster mini
3x20
Bicep
6x12
Valentines day. Fiance and I went in and killed it. She hit HIIT and i hit back. Was a good workout. Did some other stuff like abs and a 1mi walk with a weighted vest. We also went and closed on a venue so that is exciting. Not that i know what we will do with it she will be decorating and what not. The place is very nice and reasonably priced for looking so upscale. We could of shopped around more but she will love this place and its on the campus where we first truly met and hung out so it has some value there too.
2/16
Legs week 12 last week with John. Weight 220. So 8lbs an no change in fat over the 11 weeks. I will take it. Up to over 6000 cal lol
Trying again to work in some more squats. TFL was ok knee was meh
Leg curls
4x8 1 drop plus iso hold
Adductor
3x15
Reverse band squat: complete deload 2 inch from lockout
315x10, 12
365x8
385x8
Leg ext (2s hold)/leg press
3x12/15
SLD
2x20
Done. Workout went ok. Squats were meh knee was a bit sore and low back for some reason was pissed not sure why it got tight so fast. But oh well slowly will try and build back up without the patelofemoral stuff flairing too bad. The leg press and extension was brutal and had quads completely pumped. No knee issue with that. John has me continuing on our plan for the week. I will have two weeks of ok life and then 6-8 of complete shit where i will transition to cutting and lower frequency
Don’t take this in a bad way but I don’t see a spectacular amount of progress in term of strength since the beggining of the log. Are you busy and not training as much, or did you get off steroids? Or maybe you are ready for a spurt of strength growth? Just curious.
[quote]jasmincar wrote:
Don’t take this in a bad way but I don’t see a spectacular amount of progress in term of strength since the beggining of the log. Are you busy and not training as much, or did you get off steroids? Or maybe you are ready for a spurt of strength growth? Just curious.[/quote]
Nope not much stronger but I also rarely push strength on a “strength” exercise fresh. I normally have a solid 4-6 hard work sets in before a top set of a strength exercise. Little bit different than most people. But I have still gotten strong. Pressing is stronger without question. Back is stronger. Hit a dead lift PR a month ago deep into a back workout. Havent been able to hit squats hard so Im just happy to have weight on my back again.
Also brings up the issue that strength is not the prime driver for most people until they figure how to work the correct muscle. I am learning better and better to work the right muscle which makes me weaker yet grow better. I am not lbs and lbs stronger than a year or two ago but I am much larger and just as lean or leaner. 8lbs 11 weeks no change in fat no huge strength gain and it isnt water weight since i can cut carbs out and not drop much like i used to at this weight.
And lol at the steroid comment you make me giggle. But if youve looked through the log youd have your answer to how much Ive trained. You can look back through the whole thing if you want to see that Ive only had one or two weeks where ive had 5 training days. The rest are 6-7. I do appreciate you stopping by thank you for your time
2/17
Chest/shoulder week 12
Plate loaded precor chest press 1s squeeze
+1p x12
+2p x12
+2p+15x12
+2p+25x10
+3p x8
+3p+10x5
Low incline BB no lockout as usual
135x6
185x6
205x6
225x6
245x6,6
Fly press
45x15, 15
Fly machine
15, 15 stretch partials 10, drop 10 and 30s stretch
Wide dip
bw x15 mostly stretch
Lateral machine 2s peak hold
5x10
Rear delt machine
20+10 partials, 17+8 partials drop 12 drop 12
Tricep
Super set 5x12/10
Insomnia workouts so much fun. Got maybe 2-3 hrs of total sleep last two nights. Getting pretty old with 1 good night ever 10 days. Oh well just gotta do it. Luckily radiology allows for half days each day but then has 25-30hrs of lecture material and its a 10 day rotation lol plus 2 smaller projects and talks. Eating is easy with this schedule and workouts are nice and gives me some time to walk as well. Chest was feeling good. Everything hit what it was supposed to. The rear delts were great. Gotta keep hammering those and getting them to grow
2/18
Back
Wide neutral pulldown
170x14
190x12
210x10
230x7 drop 190x9
Db row 2s stretch
3x10
Rope pull to chest/underhand rope
3x10/10
BB shrug 3s hold/lean back cable row
3x12/12
Pull over machine
3x12 with partials after each set
bicep 5x20-12
Back workouts are always fun. Neutral wide grips are also fun. They are just a different angle than basically any other exercise and feels much different. Upper back got worked nice and hard by the last 2 super sets. Pullovers I now believe should always be used. I never used to do them but the stretch and affect is great and I was naive to avoid them because they felt awkward. I am glad I am using them now.
2/19
Legs
Leg ext/leg curl/leg press/ hack squat/lying leg curl
3 rounds. Reps: 15/20/12/10/10
Straight leg dead
3x20
And that was that. Good lord that was nasty. Leg pump to the point walking was a hobble. Id rather do these giant sets on the pump days to use less weight to stay healthier and maybe even heal a bit. Also some of my best leg growth was when i exclusively did giant sets when my low back was fucked. Either way was very happy to be done with that lol. Did some extra intra round stretches. Highly recommend some giant sets to kill yourself with
Hey ryanbCXG,
Earlier in your postings I believe you were looking into taking testosterone. Is there a posting that summarizes what happened to you with that? Are you currently on TRT? Did you ever take it, why did you start/stop if so?
Thanks
[quote]Ambitious wrote:
Hey ryanbCXG,
Earlier in your postings I believe you were looking into taking testosterone. Is there a posting that summarizes what happened to you with that? Are you currently on TRT? Did you ever take it, why did you start/stop if so?
Thanks[/quote]
There mihgt be posts around about it.
But my body shut down its production at age 20 along with my thyroid being destroyed by my own body. Its believed that is autoimmune. So basically my body is dumb. I was tested at 49 for my total test. HRT for life unless i want to have test lower than a woman
2/20
Chest shoulder day 2 week 12
low to high cable cross/db fly/press
2 warm up
2x12/8/8
Magnum plate loaded incline with monster mini band
work sets of 15, 12, 10, 10, 10. Sets of 10 were just 2 plates a side nice squeeze. Love this machine
Fly machine
3x15 30s stretch at the end of each set
Rear delt cable x/band pull apart
4x15/12
Lateral machine/OHP neutral
3x12/12
Cable lateral
3x10
Tricep overhead ext/cable overhead ext
3x15/15 30s stretch after each.
Done. Not the way I like getting workouts in but this was after a long ass day. Up at 4 drove to madison and had conferences all day. Drove back and got a workout in early evening. Not a huge fan of doing that but workout turned out good. Nice pump nothing to failure as per Jm. Some extra stretching just one of those things studies support helping growth plus it feels good after not quite during.