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Thread: Heisman's log

  1. #31
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    Originally Posted by Heisman2 View Post
    As for more exciting dieting news . . . I decided to postpone breakfast to noon similar to an intermittent fasting regimen and I was not that hungry in the morning. If that persists this could pay huge dividends for me.
    Ultimately, the primary goal with any fatloss diet is negative energy balance, and if this approach helps you achieve that, then rock on ;-) With that noted, I've started to believe some of the data on spacing your protein out throughout the day to minimize any significant period of fasting. I have a casein meal just before bedtime (I have an AWESOME protein fluff/pudding/ice-cream recipe that I eat EVERY night if you're interested), and I start most mornings with ~4-5 oz of grilled chicken breast with Frank's Buffalo Wing Sauce (4 oz has 0c, 36p, 4f, and only 180 cals)--granted, not everyone can eat such a "breakfast" but that's my protocol de jour.

    Originally Posted by Heisman2 View Post
    Incline dumbbell bench press:
    - 65 x 13 on steeper bench
    - 65 x 9/7/5/5 on normal bench

    Dumbbell shoulder press:
    40 x 12/10/8

    My best with this is 50x13, so clearly the incline presses just prior fatigued me decently.
    You may already know this, but there can be significant deviations in actual versus stated plate and dumbbell weights. So when you're journal reports that you've had an unusually great day or unusually bad day, there's always the possibility that the actual weights lifted differ somewhat from what you think. When you're approaching failure on an exercise, these deviations could definitely account for one more or one less rep. I lift at home, and I used a fairly precise digital scale that I borrowed from work to discover that I had deviations with my larger (35# and 45#) plates and dumbbells.
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  2. #32
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    I'm aware of the benefits of spacing meals out more, but good looking out. I don't plan to do this long term, just as I'm finishing dieting. As for plate discrepancies, I agree that can be a big issue but I wishfully hope the plates I use are not off by more than say 2 pounds and I do believe any deviations should cancel out over time.

    Anyways, I weighed 154-155 today and again did not eat breakfast. I had another busy morning which was helpful. I eventually made it to the gym and did the following brief workout:

    Deadlifts:
    - warmup
    - 415 x 5

    This was easier than I thought it would be. I was good for a minimum of 2 more reps. I think I'll go up to 435 next workout.

    Weighted pullups:
    - warmup
    - BW + 115 x 4
    - BW + 90 x 4
    - BW + 70 x 5
    - BW + 45 x 7
    - BW + 25 x 7
    - BW x 10

    I felted fatigued warming up, which I'm attributing to the deadlifts. Thus, as I tied a PR while fatigued I'm happy with it. I will do BW + 115 again next workout and see if I can finally get 5. I am placing higher priority on my deadlifts than pullups so I will do deadlifts first if space is available, but I do think deadlifts will impact my pullups more than pullups would impact my deadlifts. So maybe I'll go pullups first next time; we'll see.

    Standing dumbbel curls:
    - 35 x 10

    Seated incline dumbbell curls:
    - 20 x 20

    Overall I'm very happy with this primarily due to the deadlifts. I've done 445 x 7 and 465 x 5; I'm not back there yet but I'm getting there. Tomorrow I'm busy all day so will not be lifting and am going out for dinner with some people after work so that should be fun. Squats to come on Friday, we'll see how that goes.
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  3. #33
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    Haven't posted an update in awhile honestly due to laziness. My apologies. Quick updates:

    11/17: I did not train. Had a HUGE buffet dinner as I was being treated by a friend. Biggest meal of my life. I ate ~4 pounds of food. I have no idea how many calories were in this meal, but it was a lot. Woke up the next morning weighing 158.

    11/18: Attempted to squat. Knees were fine. Warmed up and did front squats 195x7; during this set I pulled something in my left hip so I stopped the workout there (I could have gotten 10 reps I think). I was really pissed off about this and went out for some pancakes that I really didn't need but I said screw it.

    11/19: Woke up weighing 158. I did a good amount of cardio and did a benching workout. I did not feel strong in warmups and pretty much replicated my last workout (worked up to 65 x 13 on incline dumbbell bench presses with further sets in the 7-10 rep range). I then did dumbbell shoulder presses up to 50 x 10 (my PR is 50 x 13) as well as face pulls and triceps work.

    11/20: Woke up still weighing 157. Worked up to 435x5 on deadlifts. My back was rounding more than I wanted on this set and my warmup reps felt off (more difficult than they should have been and my form was off). I would not have been able to get more than 6 reps on this set. Not happy about my form but happy that I can still pull 435x5 when things aren't going my weigh. Attempted weighted pullups and dumbbell rows after this but I was too worn out from the deadlifts. Ate more sensibly this day. I managed to do a good amount of cardio and was happy that my hip did not bother me with the deadlifts or the cardio.

    11/21: Woke up weighing 156. Got in a good amount of cardio in the morning as well as core work (standing and kneeling weighted cable crunches, cable side bends, cable russian twists) and squatted in the evening. Due to the prior injury I decided to just focus on pause squats as that is the least likely to cause me any issues. I did 225 x 8 x 3 with 3 second pauses for each rep. I did one set of glute ham raises and leg extensions after this but my legs were done. I ate fewer calories than normal this day.

    11/22: Woke up weighing 154. Had a nice workout this morning. Worked up to weighted dip of 135 x 1 with a 3 second pause, which is a 10 pound PR for me. Then did incline dumbbell bench presses: 70 x 10/7/5/5/6. Then did dumbbell shoulder presses 50 x 10/7/6, lateral raises (30x4, 25x7, 20x10), face pulls (60x3x10), and triceps work (pushdowns: 80x5, 70x2x7, one-armed overhead extensions: 20x2x6). I will attempt to do cardio later but my legs are still quite fatigued.

    Anyways, not worried about my "hip" injury anymore as squats were fine yesterday. VERY happy about my weighted dip PR this morning although I should have done more sets after.

    Starting tomorrow I work a stretch of 5 nights in a row. Hours are basically 5:30pm-7:30am, not including travel time to and from the hospital, and not including having to stay later if there are late admissions. Thus, I probably won't have time/energy to have productive workouts. I will try to get to the gym on the 2nd or 3rd day of this to do a full body workout with lighter weight just to prevent myself from losing ground. I will attempt to do short cardio workouts during this. The real question is will I be able to control my appetite? If I come out of this weighing <=156, I will consider it a success.

    After this stretch of nights my schedule is MUCH more favorable for lifting/dieting goals. I'm on a rotation now where I get to sleep in one extra hour relative to last month, and then I do back-to-back outpatient rotations where I can sleep in an additional hour and won't have any more nights for a couple of months. This will be my best chance to actually get down to 10% bodyfat. I just have to get through these nights without doing too much damage.
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  4. #34
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    Originally Posted by Heisman2 View Post
    Worked up to weighted dip of 135 x 1 with a 3 second pause, which is a 10 pound PR for me.
    What do you use to hang the weight from? A few years ago I had to do hip-belt squats due to a back issue, and when it got heavy, I thought that the weight was going to cut me in half
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  5. #35
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    Originally Posted by Payton1221 View Post
    What do you use to hang the weight from? A few years ago I had to do hip-belt squats due to a back issue, and when it got heavy, I thought that the weight was going to cut me in half
    I use a generic dip belt the gym has available. The only hard part for me at times is standing up after putting on the weight; at 115+ pounds if my legs are sore it's hard, lol.

    Got in a quick workout this morning:

    Pullups:
    - warmup
    - BW + 115 x 5 x2

    Felt fairly weak while warming up, probably due to lifting early and my body still being somewhat overall fatigued from the squats two days ago. Nonetheless I can accept this.

    Deadlifts:
    - worked up to 405 x 1

    This was heavyish, but I was mainly doing this to get my form back on track and I succeeded in that regard. I wasn't planning on deadlifting heavy today as my legs are still quite fatigued and the recent 435 x 5 took a lot out of me (usually I only deadlift heavy once every 7-10 days).

    Cardio:
    - elliptical x 1 hour at resistance level 25

    With sore legs this was somewhat difficult but I got through it. When fresh this is no problem for me at all.

    Gonna try to take a nap now and start my stretch of 5 nights tonight. The first night is always the hardest as all of the patients will be new to me and it's my first time on this service so I have a lot of general medical knowledge to pick up as well. Hopefully it'll go somewhat smoothly and the Thanksgiving holiday time period will keep too many people from coming in.
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  6. #36
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    11/24: did ~45 minutes of cardio and thankfully there was Thanksgiving food made available at the hospital. I ate plentiful.

    11/25: So yesterday I slept 4 hours and today I slept 3 hours. Went to the gym and had this gem of a workout:

    Front squats:
    - warmup
    - 245 x 8 x 3 - all reps with 3 second pauses

    Quite hard but no pain at all and I'm really happy. After the last 225x8x3 I was quite sore. I expect the same from this.

    Incline dumbbell bench press:
    - warmup
    - 75 x 7/6/5/4/3
    - 65 x 7
    - 60 x 6

    Felt ok with warming up and was hoping for more on the first set but it is what it is. I'll stick with this weight next time. I use as full of a range of motion as I can and this is unfortunate in a sense because as the weights get heavier the dumbbells are bulkier and I have to bring my hands out wider at the bottom to get the dumbbells below my sternum, which makes the movement harder. Something I just have to live with.

    Dumbbell rows:
    - warmup
    - 100 x 5
    - 110 x 5
    - 115 x 3 x 5
    - 100 x 9/6

    First time doing these in a while. Form was questionable but acceptable with the 115s so I stopped going up there. These felt good.

    I plan to take tomorrow off and do a shoulder/arm workout the next day. I may get in some cardio tomorrow but I'm quite sleep-deprived now and will be up for the next 17 hours so we'll see if I wake up in time to do any cardio tomorrow before having to head back to work.
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  7. #37
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    Yesterday I slept from ~9:45am to 3:45 pm, worked overnight, and went to the gym at 9:00am today.

    Dumbbell shoulder presses:
    warmup
    70x0
    65x1 on bad bench (unsteady)
    65x3 on good bench
    60x3
    55x4
    50x4
    45x6

    Dumbbell curls:
    warmup
    55x2
    50x3
    45x4
    40x7
    35x8

    Tricep pushdowns:
    warmup
    80x10/5/5

    Face Pulls:
    sets of 10 with 30/40/50/60 using a reverse grip

    Decent workout. I have one more night before I switch back to days. Yesterday I weighed 156; we'll see what I weigh when I finish this stretch. My goal was to weigh 156 at the end so if tonight goes ok I may be able to do that.
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  8. #38
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    In.

    Curious: why the goal of a resting heartrate under 50?
    The power of carbs compels me!
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  9. #39
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    Originally Posted by AdamWW View Post
    In.

    Curious: why the goal of a resting heartrate under 50?
    Purely because I think it would be cool to say my resting heart rate is <50. Pure ego. I just checked it now and got 44-47. I don't feel I'm in good enough shape to have it be that low. I just got home from finishing my 5th of 5 nights and am very sleep deprived. I'm going to take a nap now and then cycle back to a normal schedule tonight; when I wake up later I'll check again to see if it's still this low. If I'm actually this low that'll be awesome but again my fitness while decent is not great.

    Anyways, last night was a bit rough as we had multiple patients who were fairly sick (we ended up transferring two to the ICU). That said, I don't think I screwed anything up, and it was a good learning experience.

    I just weighed myself. My goal was to come out of this stretch of nights weighing no more than 156 pounds. I just weighed in at 154.
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  10. #40
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    So when at rest sitting up my heart rate is still 47-49. I really didn't realize it had gotten this low. Interesting.

    Anyways, slept yesterday from 10:30am - 2:30pm, then from 11:45pm-7:00am this morning. Did cardio this AM (40 minutes, machine said 1200 calories, as always I estimate the real caloric expenditure to be at most 1/3 of this) and just did a leg workout:

    Front squats:
    - warmup
    265 x 3 x 3 (all with a 3 second pause
    225 x 2 x 5 (no pauses)

    This was hard. The 3rd reps on all 3 sets were a struggle. First time I've done 265+ for reps with more than 1 set. No pain during this.

    One-legged Leg extensions:
    - warmup
    145 x 3 x 10 (first set did 5 reps R leg, 5 reps L leg, then 5 again for each, second set did 6 -> 4, third set I did 7 -> 3)

    These felt fine.

    Assisted glute ham raises:
    3 x 10

    For the first time I did these with an eccentric component as well as the concentric. My legs were on fire after the first set.

    Weighed in at 154 this morning.
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  11. #41
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    Originally Posted by Heisman2 View Post
    Front squats:
    - warmup
    265 x 3 x 3 (all with a 3 second pause
    225 x 2 x 5 (no pauses)
    I like front squats, but I've never tried them with a pause. What's the purpose of including these: do they add to hypertrophy, strength, or both? And any suggestions on programming them? Do you always do some paused and some not paused or do you just mix it up somewhat?
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    Originally Posted by Payton1221 View Post
    I like front squats, but I've never tried them with a pause. What's the purpose of including these: do they add to hypertrophy, strength, or both? And any suggestions on programming them? Do you always do some paused and some not paused or do you just mix it up somewhat?
    For me I'm least likely to injury myself and most likely to stay in my ideal groove if I pause at the bottom. Through training over the years I became quite explosive (I could grab a basketball rim with one arm while I'm only 5'7") and this works against me in a sense as I can rely on the stretch reflex a ton. That's great for max weights but by doing that I cannot train the bottom of the movement nearly as efficiently. Pauses allow me to do this. Additionally, I find paused squats where you go as low as possible to be really good for core strength. Lastly, with front squats in particularly I can have trouble breathing during a set as the weight can make my chest cave in a bit so the stabilization required while pausing and keeping my elbows up (I use a clean grip) is really a whole body exercise in a sense.

    As for programming them, completely depends on your goals. I can't do sets of more than a handful of paused reps as I start breathing too heavily, so I'd use them for heavy workouts. I mix things up depending on how I'm feeling. After doing the 265x3x3 I unracked it for a 4th set and my body wasn't having it; then I decided to switch to a different movement (in this case front squats without a pause). I could have switched to high bar back squats instead.

    First day back on days and it was a bit stressful despite not having many patients. I just needed a day to get back in the groove. Also participated in a mock code session that went an hour and left my triceps very fatigued (with a legit pump) as I did a lot of CPR on a mannequin. Then I went to the gym:

    Incline dumbbell bench press supersetted with weighted dips and little rest:
    warmup
    75x7, BW + 70 x 4
    75x2, BW + 70 x 4
    60x6, BW + 45 x 4
    60x5, BW + 45 x 3
    50x8, BW + 25 x 5

    Lateral raises:
    20 x 2 x 8

    Triceps pushdowns:
    60 x 2 x 6
    50 x 8

    I did all of this without much rest and was done. I wanted more than 7 reps with the 75s on the incline dumbbell bench presses as that's what I got last time but so be it. If I don't make progress next workout I'll start doing a 5x5 with them. Everything else felt fine.

    I again weighed in at 154 today.

    I'm close to 5,000 views on this journal. Any way to know how many different people are actually lurking?
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    Originally Posted by Heisman2 View Post
    . . . I'm only 5'7"
    Are you sure you're ~14% bodyfat? Even at 5'7", you're CrAzY strong, and I would have expected more (calculated) lean mass. Do you ever flat barbell bench or what would you estimate your 1RM for the bench to be? [I know, I know: "what's your bench, brah?"]

    Originally Posted by Heisman2 View Post
    I can rely on the stretch reflex a ton. That's great for max weights but by doing that I cannot train the bottom of the movement nearly as efficiently. Pauses allow me to do this.
    Another way to do this is "Bottom Up" a.k.a., "Pin Squats" where you start with the bar supported in the low position by the pins/safties in the squat rack. You start the exercise in the bottom position with no stretch reflex, and all reps are to be done back to the safeties where you fully unload the weight at the bottom.
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    Originally Posted by Payton1221 View Post
    Are you sure you're ~14% bodyfat? Even at 5'7", you're CrAzY strong, and I would have expected more (calculated) lean mass. Do you ever flat barbell bench or what would you estimate your 1RM for the bench to be? [I know, I know: "what's your bench, brah?"]
    Honestly I'm not very good at estimating bodyfat % but I don't think I'm much lower than 14%. I really have no idea what I can bench flat if I used powerlifting form and did a training cycle to get acclimated to it. All of the incline dumbbell bench presses and weight dips I do I go really deep, even the dumbbell shoulder presses I go really deep. With a barbell I'd go much less deep and probably be a decent amount stronger. Maybe 275 pounds? Complete guess though.


    Another way to do this is "Bottom Up" a.k.a., "Pin Squats" where you start with the bar supported in the low position by the pins/safties in the squat rack. You start the exercise in the bottom position with no stretch reflex, and all reps are to be done back to the safeties where you fully unload the weight at the bottom.
    Yeah, I'm familiar, but I don't do them as I fear I won't be in the right groove at the start. By descending slowly and pausing my body both stays tight and I know I'm in the perfect position at the bottom, I'm not sure I'd get to the same position with pin squats.


    Anyways, weighed in at 153 today. I was hoping to do a nice workout but I got caught up with an admission that took a long time and never made it to the gym. If all goes well I may decide to deadlift tomorrow. We'll see.
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    Originally Posted by Heisman2 View Post
    Honestly I'm not very good at estimating bodyfat % but I don't think I'm much lower than 14%.
    I went to the local university for a hydrotest many years ago. That was an eye-opener. That's what really prompted me to get lean(er) and stay lean(er). I have also used calipers, but I think googling "bodyfat photos" is as good as any.
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    Originally Posted by Payton1221 View Post
    I went to the local university for a hydrotest many years ago. That was an eye-opener. That's what really prompted me to get lean(er) and stay lean(er). I have also used calipers, but I think googling "bodyfat photos" is as good as any.
    Yeah, google for me. I'm not opposed to other methods but being aware of the inaccuracies I just don't see the point.

    Anyways, woke up today weighing 151. I didn't eat much yesterday or the day before and dropped a couple of pounds. Today my morning was hectic but my afternoon was better and I then went to the gym:

    Deadlifts:
    warmup
    405x1
    365x10

    My form was off with 405x1. Then on a whim I decided to rep out 365. My form felt great on all reps. I probably could have gotten 1 more rep but my previous all time PR was 365x9 so I was happy to set a new PR. I generally advise people not to go over 5 reps on deadlifts due to form concerns but in this case I need to get my groove back. At the end of this set I felt it a lot in the outer sweeps of my quads; I've never felt a pump/fatigue there before, so that was legitimately pretty cool. This also killed my hands; I tried to do another set after this but my hands were destroyed (thankfully no callouses ripped off). Next time I may go for 385x10.

    Weighted pullups:
    warmup
    BW + 115 x 4/3
    BW + 100 x 4/4/3
    BW + 90 x 4
    BW + 70 x 5/5

    I felt really strong when warming up but then due to momentum paused each rep with the 115 sets for a second and was done after 4 reps on the first set. In all sets the first 2 reps were fast and then I kind of hit a wall. Regardless, first good pullup workout in a little while so I'm quite happy. After this I did a couple sets of curls but my body wasn't really having it.

    So, overall great workout that I'm very pleased with.
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    Originally Posted by Heisman2 View Post
    Yeah, google for me. I'm not opposed to other methods but being aware of the inaccuracies I just don't see the point.
    Did you ever try that bodyfat calculator which bases your results on bench, squat, and deadlift numbers?

    I've done hydrostatic and the results I got from the lift-based calculator were identical. A bunch of other people who used it also commented it was within about 1% point of their results.

    http://strongur.io/calculator.html

    Give it a try... pretty good stuff.
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    Originally Posted by AdamWW View Post
    Did you ever try that bodyfat calculator which bases your results on bench, squat, and deadlift numbers?

    I've done hydrostatic and the results I got from the lift-based calculator were identical. A bunch of other people who used it also commented it was within about 1% point of their results.

    http://strongur.io/calculator.html

    Give it a try... pretty good stuff.
    I saw that thread and was impressed by the results posted in it. Unfortunately I have no idea what my bench is. I also do full squats so I don't lift as much as I would if I just squatted to parallel (assuming I did a training cycle to parallel).

    Woke up this morning weighing 150-151. Went out to brunch with friends. I didn't intend to lose weight quite this quickly so I ordered two entrees. Unfortunately this was a fairly nice place and while the food wasn't super expensive it was fairly high quality, and because of that the portion sizes were not large. So even after eating two entrees I was hungry. At that point I decided to go to the gym. Worked up to 225x1 on front and back squats and realized squats were not going to happen today (no pain, but my body was fatigued from the deadlifts yesterday). I was still a bit sore from the chest workout 3 days ago but decided to do another one:

    Incline dumbbell bench press:
    warmup
    80x4
    75x6
    70x6
    65x6
    60x7

    My best is 90x4. I was sore going into this and more sore afterwards. I'm thinking/hoping I hit this at the perfect time to get a really nice supercompensation response.

    Weighted dips:
    warmup
    90x1

    Felt off, which I attribute to the general soreness I was experiencing. Called it a day at this point. Ended up eating another 1600 calories throughout the day and so overall I should be a little over maintenance.

    If I weigh 152 or less tomorrow morning I will eat a good amount of food tomorrow. I plan to at least do a nice cardio session tomorrow. I may try to squat but if my body is fatigued at all I'll take the day off. I have an off day tomorrow so I plan to study a lot for my upcoming test on 12/19 - 12/20. After tomorrow I work 12 days straight so I won't have much more time to prepare.
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    Quick update on me; I haven't had any good workouts lately. Been really busy. Couldn't even get to the gym the last two days. I think the long term calorie deficit is negatively impacting me as well. Also, my test is coming up (12/19 - 12/20).

    So, I'm going to take a break from the gym as well as dieting until I take my test. I won't be tracking anything. I am also taking a break from this website. I just need to focus on the test and my hospital work and get through the exam (USMLE step 3 for those curious and didn't see me post it above). I'll be back after that. When it's done I'll be doing 2 outpatient months in a row so things should look up for me a lot.
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    Originally Posted by Heisman2 View Post
    So, I'm going to take a break from the gym as well as dieting until I take my test. I won't be tracking anything. I am also taking a break from this website. I just need to focus on the test and my hospital work and get through the exam (USMLE step 3 for those curious and didn't see me post it above). I'll be back after that. When it's done I'll be doing 2 outpatient months in a row so things should look up for me a lot.
    Good luck Doc!
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    Originally Posted by Heisman2 View Post
    Quick update on me; I haven't had any good workouts lately. Been really busy. Couldn't even get to the gym the last two days. I think the long term calorie deficit is negatively impacting me as well. Also, my test is coming up (12/19 - 12/20).

    So, I'm going to take a break from the gym as well as dieting until I take my test. I won't be tracking anything. I am also taking a break from this website. I just need to focus on the test and my hospital work and get through the exam (USMLE step 3 for those curious and didn't see me post it above). I'll be back after that. When it's done I'll be doing 2 outpatient months in a row so things should look up for me a lot.
    Step 3 is no big deal. I remember doing those silly cases (I think the format is still the same) on UWorld. You don't need to get all hardcore for this exam.

    I am finally done testing...specialty and subspecialty boarded at last. It feels good.

    What are you going to do with your life? You a PGY1 right now?
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    I was about to ask what year you were, Step3 indicates intern? I took it last year, the secret is still UWorld QBank, focusing on OBGyn (which I think isn't covered too well in Q's) and running through a few of the CSE cases. The Q-stems are also getting really long, so critical reading is a strong skill to have (assuming you're in IM from your posts, I'm sure you read a lot of notes during your days).

    The stress is always there for these tests, but the consensus is that since none of us have time to study for it, the bell curve is shifted left so you can do objectively worse (%wise) than Step I/II and still hit mean. Good luck!
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    Originally Posted by Payton1221 View Post
    Good luck Doc!
    Thanks! Done now and quite happy.

    Originally Posted by rich503 View Post
    Step 3 is no big deal. I remember doing those silly cases (I think the format is still the same) on UWorld. You don't need to get all hardcore for this exam.

    I am finally done testing...specialty and subspecialty boarded at last. It feels good.

    What are you going to do with your life? You a PGY1 right now?
    PGY1 pediatrics. Primary care for me, hopefully in some urban underserved setting in a decent sized city. The test wasn't bad at all. I think 98% of MDs people passed it on the first attempt last year (they then raised the passing score from I think 190 to 196). Not worried about passing. I'm just really, really happy I will never have to think about how to treat a 60+ year old obese individual with COPD, HTN, blah blah blah, ever again (assuming I passed).

    I actually didn't get much time to study over the last 10 days or so as I've been on a general hospital pediatrics team and we've been crazy busy with RSV bronchiolitis. Definitely the season. Haven't seen flu yet.

    What type of medicine do you practice?

    Originally Posted by VinBin View Post
    I was about to ask what year you were, Step3 indicates intern? I took it last year, the secret is still UWorld QBank, focusing on OBGyn (which I think isn't covered too well in Q's) and running through a few of the CSE cases. The Q-stems are also getting really long, so critical reading is a strong skill to have (assuming you're in IM from your posts, I'm sure you read a lot of notes during your days).

    The stress is always there for these tests, but the consensus is that since none of us have time to study for it, the bell curve is shifted left so you can do objectively worse (%wise) than Step I/II and still hit mean. Good luck!
    Thanks! There actually weren't that many OB/GYN questions, lots of COPD/CHF. As I said above I'm in peds so I'm happy to get this out of the way so I can forget a lot of the adult stuff for good. Even though I knew logically this test shouldn't be that hard I do get stressed for them. What field are you in?


    Anyways, I plan to go to the gym later today and will post my workout then. I'm weighing ~162 pounds now, I'm gonna wildly guess I lost little muscle but put on 5-7 pounds of fat. I feel like I should be able to lose it very easily. Only unfortunate thing now is I'm in the beginning stages of a cold but that's life. Again, I have two outpatient months now which means I can sleep in until 6:30 or so (or get up earlier to train). This is going to be awesome.
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    Squats:
    BW x 10
    45 x 5/5 (back/front)
    95 x 5/5
    135 x 5/5
    155 x 5/5

    Stopped there as I started feeling sore. No pain though. Nice re-introduction. I used a more narrow stance with backsquats than I have in the past and I used my normal front squat stance; I'll keep this up next time and see where it takes me.

    Weighted pullups:
    BW x 3
    BW + 25 x 2
    BW + 45 x 1
    BW + 70 x 1
    BW + 90 x 1
    BW + 115 x 1
    BW + 45 x 8
    BW + 45 x 5

    Also a good re-introduction. BW + 115 was heavy; won't be with one more workout under my belt.

    Incline dumbbell bench press:
    35 x 20
    50 x 12
    50 x 10

    This felt good too.

    Obviously an easy workout; I should be quite sore tomorrow. Tomorrow I'll do shoulders/arms/abs if I feel up to it as I'm developing a cold. I have a day off tomorrow so hopefully I can sleep in well. Also I treated myself to a Mexican restaurant tonight; whatever I weigh tomorrow morning is my new starting weight and more strict dieting starts tomorrow. Short term goal is to lose the excess fat I put on and then probably eat to maintain or slowly bulk from there.
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    Originally Posted by Heisman2 View Post
    Squats:
    BW x 10
    45 x 5/5 (back/front)
    95 x 5/5
    135 x 5/5
    155 x 5/5

    Stopped there as I started feeling sore. No pain though. Nice re-introduction. I used a more narrow stance with backsquats than I have in the past and I used my normal front squat stance; I'll keep this up next time and see where it takes me.

    Weighted pullups:
    BW x 3
    BW + 25 x 2
    BW + 45 x 1
    BW + 70 x 1
    BW + 90 x 1
    BW + 115 x 1
    BW + 45 x 8
    BW + 45 x 5

    Also a good re-introduction. BW + 115 was heavy; won't be with one more workout under my belt.

    Incline dumbbell bench press:
    35 x 20
    50 x 12
    50 x 10

    This felt good too.

    Obviously an easy workout; I should be quite sore tomorrow. Tomorrow I'll do shoulders/arms/abs if I feel up to it as I'm developing a cold. I have a day off tomorrow so hopefully I can sleep in well. Also I treated myself to a Mexican restaurant tonight; whatever I weigh tomorrow morning is my new starting weight and more strict dieting starts tomorrow. Short term goal is to lose the excess fat I put on and then probably eat to maintain or slowly bulk from there.
    Damn son, lots of pulls!

    Hope you're staying healthy and that the cold isn't too bad if it's there.

    Cheers man.
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    Originally Posted by Heisman2 View Post
    Thanks! Done now and quite happy.



    PGY1 pediatrics. Primary care for me, hopefully in some urban underserved setting in a decent sized city. The test wasn't bad at all. I think 98% of MDs people passed it on the first attempt last year (they then raised the passing score from I think 190 to 196). Not worried about passing. I'm just really, really happy I will never have to think about how to treat a 60+ year old obese individual with COPD, HTN, blah blah blah, ever again (assuming I passed).

    I actually didn't get much time to study over the last 10 days or so as I've been on a general hospital pediatrics team and we've been crazy busy with RSV bronchiolitis. Definitely the season. Haven't seen flu yet.

    What type of medicine do you practice?



    Thanks! There actually weren't that many OB/GYN questions, lots of COPD/CHF. As I said above I'm in peds so I'm happy to get this out of the way so I can forget a lot of the adult stuff for good. Even though I knew logically this test shouldn't be that hard I do get stressed for them. What field are you in?


    Anyways, I plan to go to the gym later today and will post my workout then. I'm weighing ~162 pounds now, I'm gonna wildly guess I lost little muscle but put on 5-7 pounds of fat. I feel like I should be able to lose it very easily. Only unfortunate thing now is I'm in the beginning stages of a cold but that's life. Again, I have two outpatient months now which means I can sleep in until 6:30 or so (or get up earlier to train). This is going to be awesome.
    Pediatric anesthesia for me. Not sure how anyone tolerates clinics and primary care. Obviously important area of medicine but the thought of going back to marathon rounds and writing notes makes me nauseous. I am glad there are people like you that can do it. Good luck. Life is going to get more complicated from here on for you, but also much more rewarding and enjoyable.
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    Originally Posted by rich503 View Post
    Pediatric anesthesia for me. Not sure how anyone tolerates clinics and primary care. Obviously important area of medicine but the thought of going back to marathon rounds and writing notes makes me nauseous. I am glad there are people like you that can do it. Good luck. Life is going to get more complicated from here on for you, but also much more rewarding and enjoyable.
    I didn't realize pediatric procedures required a specialty branch of anesthesiologist.. interesting!
    The power of carbs compels me!
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    Originally Posted by AdamWW View Post
    Damn son, lots of pulls!

    Hope you're staying healthy and that the cold isn't too bad if it's there.

    Cheers man.
    Cold is definitely here. Usually every cold I get presents in the same way. A possible new thing I'm getting with this is bloating. Last night I had Mexican for dinner, and while I ate a good amount of food I did not overeat by any means and was not stuffed when finishing. It took awhile for me to fall asleep due to my cold but I had no stomach problems then; I woke up at ~1:00am (~4-5 hours after finishing dinner) with very bad abdominal bloating that was quite painful. I've only ever been this bloated one time previously, and that was within an hour of eating a large amount of Giordano's pizza in Chicago. I was not nauseous, just a lot of pain. I eventually fell back to sleep and awoke at ~3:00am and had no bloating (or at most minimal) at that time with no pain. Went back to sleep and woke up this morning and a couple hours after waking up I started getting bloated again without eating anything. That went away and this afternoon after eating lunch it happened again. This morning and afternoon it was not nearly as bad as it was last night. I had a normal (a bit loose) bowel movement this morning. Overall weird but ultimately not a big deal.

    Originally Posted by rich503 View Post
    Pediatric anesthesia for me. Not sure how anyone tolerates clinics and primary care. Obviously important area of medicine but the thought of going back to marathon rounds and writing notes makes me nauseous. I am glad there are people like you that can do it. Good luck. Life is going to get more complicated from here on for you, but also much more rewarding and enjoyable.
    Thank you. I actually am not a fan of marathon rounds when inpatient but I do love being in clinic.

    Originally Posted by AdamWW View Post
    I didn't realize pediatric procedures required a specialty branch of anesthesiologist.. interesting!
    Yeah, I don't know if the meds themselves are different but with pediatrics there are a lot of considerations based on body weight, age, and potentially congenital airway anomalies that are not as big of concerns for adults.

    Anyways, got in a quick workout today. Did all of these in a circuit:

    Standing/kneeling cable crunches:
    4 x 5/5
    6 x 5/5
    8 x 8/4
    8 x 6/5

    Low pulley side bends:
    8 x 10
    14 x 10
    16 x 10
    16 x 10

    Standing cable russian twists:
    4 x 10
    5 x 10
    6 x 10
    6 x 10

    Dumbbell shoulder presses:
    20 x 3
    40 x 2
    50 x 6
    45 x 6

    Dumbbell curls:
    20 x 3
    40 x 2
    50 x 3
    45 x 4

    Overhead dumbbell tricep extension:
    20 x 3
    30 x 3
    40 x 5
    35 x 5

    Elliptical x 15 minutes

    Another workout to get me back in the groove. I put the number of plates I used in the pulley above instead of the weight as I don't recall what the weights actually are. Health-permitting I'll do dips & rows tomorrow as well as deadlifts or squats with glute ham raises and possibly leg extensions. Quads are quite sore now from yesterday. We'll see how things go.
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    Slept terribly last night and had more bloating but it's whatever. Woke up this morning weighing a smooth 160.

    Went to the gym despite not feeling great:

    Deadlifts:
    warmup
    315 x 5 x 5

    My form felt good on all reps and the first rep of each set was almost fast enough to be considered speed reps. My glutes were quite fatigued after this.

    Weighted dips:
    warmup
    BW + 90 x 2 x 3

    These felt good. Chest was a bit sore initially but it didn't bother me as I warmed up.

    Dumbbell rows:
    50 x 7
    75 x 3

    Could have done more but I was feeling it a lot in my lats, presumably from the deadlifts, so I did not want to push it.

    Assisted glute ham raises:
    2 x 10

    These felt fine. Quads are still sore so I didn't do any quad-specific exercise.

    Overall quite happy with the deadlifts as they felt quite nice. 335 x 5 x 5 coming up next time.
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    I did not workout yesterday. Got to the gym today. I did front squats, back squats, weighted pullups, and incline dumbbell bench presses in a circuit. I worked up to a 3 second paused front squat with 275, a backsquat with 275, a weighted pullup with 135, and 90 x 2 on the incline dumbbell bench presses.

    The front squat felt fine.

    The back squat felt fine and I had quite a bit more in me, but as this is the first time I've done them in a while I want to ease into it.

    The pullup was hard but I'm happy with it as it's been awhile since I've gone heavy.

    The incline dumbbell bench presses were hard but this is the first time I have managed to get the 90s up in like 2+ months so I'm extremely happy about this. About time I got my strength back.

    Cardio tomorrow, more normal lifting routine to resume on Monday.
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