I have very limited time to do recovery work. After making a calendar for my semester this morning, it has become apparent that I am going to have to cut down my workouts unless I can be a champ and make them take less time.
I am a medical student taking 18 hours of classes. I’m not sure what is involved with this semester yet though. I am worried. Above all I have to pass school, but if everything starts going south, I’ll do my best to stay above 190.
woah, awesome. What year are you? I actually just deferred matriculation in order to pursue another career in the meantime lol. The most time effective routine I’ve done so far is WS4SB, which is basically 1 ME upper day, 1 ME lower day, and an extra hypertrophy day for upper body. I remember each workout would take 30-45 minutes including
[quote]browndisaster wrote:
woah, awesome. What year are you? I actually just deferred matriculation in order to pursue another career in the meantime lol. The most time effective routine I’ve done so far is WS4SB, which is basically 1 ME upper day, 1 ME lower day, and an extra hypertrophy day for upper body. I remember each workout would take 30-45 minutes including[/quote]
I get my bachelors in may, and I graduate with my bachelors next may. I’m only going to be a lowly physician assistant, so nothing real exciting.
I have always been interested in WS4SB. I will only plan on changing things up if I get real short for time.
Squat
45x5
135x5
185x5
210x5
240x5
275x7 (5 lbs heavier than this was supposed to be. Tried to sit back into my heels on every rep.)
315x2 (Extra set. Failed #3.)
Deadlift
5x10 @ 185
Not sure about my form on the 315 set.
My back is real beat up today. Nice and stiff. Im also really busy, so I’m going to have to wait until tomorrow to get back to it.
Bench Press
45x5
135x5
160x5
185x5
210x7 (Spotter pulled bar to rack at 5, I unracked, did on more on my own power, spotter touched #7 =[)
225x4 (Extra set. Felt good and easy no fail, no spotter issues.)
Kroc Row
5x10 @ 100 (hand on rack, instead of using knee on bench type technique. Felt asymmetrical for some reason.)
Press
5x10 @ 95 (Easy this week for some reason.)
Meadows row
3x10 and then 1x5 (2nd set was real loose form, so I did a small set of 5 after with very strict form.)
Skull Crusher
3x10 @ 70 then 1x5 @ 70 (last set was very slow strict form. Felt real good.)
Deadlift
135x5
185x5
215x5
250x5
280x7
315x1 (Extra sets…)
375x1
405x1 (Slow at top, but I got it to lockout. No belt/wraps/straps.)
455x0 (Just wanted to see how it felt. Got it an inch off the ground and my nervous system just shut off haha.)
Squat
5x10 @ 185
2x5@ 185
My hamstrings were a little sore before the lift, but I feel like it went well. Felt stiff at the bottom of the squats on the first sets. I may have done 6x10. I don’t know though. I definitely got 5 and then the extra 2 though. Either way, doesn’t matter to me.
Bodyweight 208.6
Press
45x5
95x5
110x3
125x3
140x6 (failed half way up 7)
135x3 (Extra set)
Bench Press
5x10 @ 135
Pull up
7 sets of 5 (Not sure how many sets. I stopped counting at 7. Lots of sets.)
Face pulls
100x10
110x10
120x10
130x10
140x10
3x10 @ 120
Curls
3x10 @ 60 (These were rough today.)
2x5 @ 60
Bodyweight: 211.2
1 hour 30 min in gym. Got a little distracted. Stopped to talk for a little bit.
I really hope my back is worked well. My legs are all kinds of sore.
I’m about 99% sure I wont have time to lift today. I have 5 exams next week. My quads are also still sore from my last leg workout, So I guess it will be ok to give it a day or so rest so I can push it in my next wokrout, whenever that is going to be.
Squat
95x5
135x5
185x5
225x3
255x3
290x7 (I feel my form needs work. I don’t wanna build imbalances.)
315x4 (Extra set. Got half way up 5. Progress.)
Deadlift
5x10 @ 185
1x5 @ 185
Bodyweight: 207.8
On the set of 290, I went down a bit too far and banged the safety bars on rep 6. I lost balance, went down a few inches, caught it on the pins and squatted it back up from the pins. 7 went pretty smoothly. My pneumonia (self diagnosed), I feel is now going away. Ive it for damn near 4 months now. Only mild bouts of coughing toward the end.
Bench Press
45x5
135x7 (Don’t know why 7. Just did it.)
185x3 (1st set was supposed to be 170. Whatever.)
195x3
220x6 (Easy reps)
245x1 (Easy)
275x1 (Got it. Ive never even had a bar loaded this heavy for bench. Felt…new.)
290x0 (Spotter touched.)
Kroc Row
5x10 @ 100
Press
5x10 @ 95
Skull Crusher
3x10 @ 70
Meadows Row
3x10 @ 50
Bodyweight: 210.0
Did a few extra sets here and there, but I can’t remember exactly. Nothing more than a 1x5 here or there. Life is kicking my ass right now. On a side note, I have never maxed before on bench. Felt real nice. I hope it was good. As always I tried to pause.
Didn’t go today. I had a test 4 classes, and one to study for tomorrow. I feel real good right now though. I’m lookin forward to gettin it done tomorrow. Big day.
Deadlift
135x5
185x5
3x230
3x265
6x295 (Last set for 5/3/1 today. Felt good and easy.)
5x375 (Failed rep 6 just above the knees. Tried to hitch it up, but it wouldn’t go.)
2x405 (Failed rep 3…again just above the knees. Tried to hitch it up, but no go.)
0x455 (Got it to my knees, which is farther than last time, but I couldn’t get it.)
Squat
5-7x10 @ 185
About the squats today…One of the Chinese exchange students recognized my John Cena shirt, and I got distracted. I know that I got at least 5 sets. I made sure I did a little too much rather than short the workout. As a side note, I don’t count hitched reps. I would state that they were in poor form if I did. No belt, no chalk, no wraps/straps.
No lifting today. I have to get studying out of the way today so that I can watch the superbowl.
Good stuff in here
[quote]Brian14 wrote:
Good stuff in here[/quote]
Thanks bud. I see you’re puttin up similar numbers as I am, but you’re 30 lbs lighter. Is that diet, or just how you gained?
Press
5x45
5x95
5x115
3x130
5x145 (failed half way up 6. Held it there for like 4 seconds just trying to get it up. Wouldn’t go)
1x155 (1st extra set)
0x175 (Same story as before.)
7x135
Bench Press
5-7x10 @ 135 (Pretty girl walked by and scrambled my mind. I’m sure I got at least 6.)
Pull up
7 Sets I just tried to work the muscles today (I did these with 1 min of rest between. Just rough. Went something like 5/5/4/4/2/3/2 I really don’t know though.)
Curls
3x10 @ 60 (Good Pump)
Face Pull
3x10 @ 120 on stack
Time in the gym: Too much. I really gotta cut it back somehow.
Weight 211.2
Pull ups were disappointing.
Squat
5x135
5x185
5x240
3x270
6x305 (Bad form on last set. See notes below.)
3x315 (Extra set)
Deadlift
5x10 @ 185
On the set of 305, some dude literally walked under the bar on rep number 5, caused me to have an awkward rep. Had to goodmorning the bar on rep 6. I was gassed from rep 5. Just an odd day of lifting for me.
Yesterday’s workout
Bench Press
45x5
135x5
185x5
210x3
235x5 (Just missed rep 6.)
225x6 (Died on 7.)
Kroc Row
4x10 @ 100
1x15 @ 100
1x5 @ 100
Press
5x10 @ 95
Skull Crusher
3x10 @ 70
Meadows Row
3x10 @ 50
The skull crushers and meadows rows were supersetted. Press seemed to be easier than last week. Kinda wish I would have had a better bench workout, but I feel it still represents progress, so I’ll take it.
No workout today. Two tests on monday.