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Thread: Heisman's log

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    Registered User Heisman2's Avatar
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    Heisman's log

    I decided to make a log to hold myself more accountable in all aspects of my life, but particularly with diet/exercise for the purpose of this forum. Right now I'm a first year resident and thus I at times work multiple weeks in a row (including weekends) without a day off. On typical work days depending on the rotation I'm on I may work anywhere from 6 hours to a more standard 11 hours or at times 14-16 hours. A big problematic factor is I cannot necessarily eat when I want to. There are days where I eat breakfast at 4:30am and do not get a chance to eat again until 3-4pm. I also can at times suffer a lot of stress that is work-related; being busy is not stressful to me but anytime I worry I have made a decision that negatively hurts a patient in some way that can hit me fairly hard. Also, I don't sleep nearly as much as I would like to some nights which also impacts me negatively.

    Current stats:
    5'7", 155 pounds, estimate ~14% bodyfat
    Front squat: 265x5 and 275x3, 305 x 1 with a 3 second pause with poor form
    High bar back squat: 345x1 a couple months back. I have a torn lateral meniscus in my right knee (for years) that holds me back
    Deadlift: Maxed at 550 in May, have not deadlifted regularly or heavy since.
    Pullup: Recently did bodyweight + 155 pounds.
    Dips: Sadly no great dip station in my gym with my proportions. Recently did bodyweight + 135 pounds but I'd be stronger if there was a better set up.
    Resting heart rate: 53 bpm

    Goals:
    - Cut down to 10% bodyfat to prove to myself I can do it (always been chubby if anything), then go on a long bulk.
    - Do a 1 armed pullup and eventually a pullup with 4 plates
    - Front squat 315 pounds with a 3 second pause
    - Do a dip with my bodyweight (currently ~155 pounds)
    - Back squat 405 pounds*
    - Deadlift 600 pounds**
    - Get my resting heart rate <50 bpm
    - Elliptical: make progress over time regarding intensity and duration

    *The torn meniscus may prevent me from ever doing this as I do not wish to risk injury and thus when I feel any uneasiness in the knee I hold back.

    **I deadlift beltless and 550 was quite difficult. I don't think anyone my size has ever done 700 beltless and I don't really think I have the capacity to get within 100 pounds of an all time best lift so this may not be possible but who knows.

    Diet: Typically consists of (in no order): yogurt, blueberries, banana, nuts, cottage cheese, salmon, chicken, lots of veggies, beans, oatmeal, eggs, milk, peanut butter sandwich, whey protein. I typically eat the same things most days. I'll log calories/macros as I go along. I will try to eat as little as I can while meeting fat/protein minimums but will bump up calories when necessary either because I'm too hungry to sleep or because I feel my workouts are suffering.

    Exercise program: I'm squatting every 3-4 days and am trying for the first time to have separate days for pushing and pulling movements. I'll log what I do as I do them and make adjustments as necessary. I like to do at least some cardio with an elliptical daily if I can, but I am more likely to skip it on a day I squat than anything else.

    I'll start logging tomorrow. Happy to answer any questions.
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    Common sense/moderation. gbullock32's Avatar
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    In, and good luck with your goals.
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    Best luck, you will achieve your goal soon.
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    Registered User Heisman2's Avatar
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    Thanks gbullock32. You to saramartin9285, although you're banned.

    Serious question; my log now has 990 views. Is that possibly accurate?

    Anyways, I got about 6 hours of sleep last night and awoke at 4:00am today. Weighed in at 158 pounds. Did clinical stuff until I worked out at ~ 5:30pm. Today I consumed 2185 kcals, 169g protein, 63g fat, 206g carbs. Did legs today:

    Front squats:
    - warmup
    - 285 x 1 with a 3 second pause
    - 225 x 2 - stopped here as left glute felt tender
    - 135 x 5 x 10

    Last week or so I've had issues with my left glute at the bottom of squats (I go as deep as I can which is way below parallel) and last time I front squatted I somehow developed a weird cramping sensation across my upper back. I started getting that again today but was able to avoid having it be an issue by keeping my back really tightly arched. I haven't done any high rep training in a long time and as my back and glute are giving me issues I'm going to do this for a few workouts (work up in weight with sets of 5x10). I get really winded easily with front squats so it's difficulty from a fitness standpoint.

    Single-legged leg extensions supersetted with assisted glute ham raises

    - warmup
    - Leg extensions: 150 x 2 x 10/10
    - assisted GHR: 2 x10

    My legs were dead at this point. Holding 135 on front squats feels like holding air yet by the 10th rep on the sets I was really fatigued. For leg extensions I stop just short of lockout. I believe I am strong enough to do one legit bodyweight GHR but my gym does not have a GHR bench and I have to use a lat pulldown machine that is not well designed for this purpose.

    I attempted cardio after but my legs were not having it.

    Separately, had a good day clinically although I struggled more with two circumcisions than I would have liked. I still haven't done 10 total so it's a work in progress.
    Last edited by Heisman2; 11-04-2016 at 08:17 PM.
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    Registered User Heisman2's Avatar
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    Got up at 4:00am and headed to the hospital. It was quite busy this morning which stressed me out decently and I was really hungry (not sure how much was due to stress vs. other factors). So I overall ate a bit more today than typical: 2501 kcal, 185g protein, 243g carbs, 83g fat.

    My legs were very fatigued today. Usually if I do say 5x5 as heavy as I can my legs are not very fatigued the next day, so to me this indicates I'm really not used to higher rep ranges at all and stand to benefit from spending a few weeks focusing on this. So I did the same today:

    Incline dumbbell bench press:
    - warmup
    - 80x3 (all time best is 90x4... I've lost some pressing strength over the last 1-2 months)
    - 50x15/14/13/11/11

    Seated dumbbell shoulder press:
    - 35x12/7

    Dips:
    BW + 75 x 1
    BW x 12/10

    Deadlifts:
    - warmup
    - 355 x 5

    In all of the pressing movements my triceps fatigued before anything else, unsurprisingly to me. We'll see if my chest is sore at all tomorrow as my legs were today. The 355 deadlift set felt solid and I was happy with my form. My back was bothering me a lot when I woke up from the front squats yesterday but it loosened up throughout the day and the deadlifts did not bother it at all. Because my legs were so fatigued I did not attempt to do cardio today.

    Going to try to get a solid 6.5 hours of sleep tonight. I've been struggling at times to stay awake over the last two days (well, not really struggling, but feeling it).
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    Common sense/moderation. gbullock32's Avatar
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  7. #7
    Registered User Heisman2's Avatar
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    gbullock32, getting there.

    Today I got up at 4:00am with my alarm. I really needed the extra hour of sleep. Unfortunately we were slammed with new patients overnight and I ended up having to look up and care for 14 patients today, which is a lot. I was quite busy and instead of leaving at 5:45pm as I hoped to I did not get out until 7:00pm. My gym closes at 8:00pm on Sundays. On my way over I got really tired. I'm very behind on sleep. Nonetheless, did a quick workout:

    Pullups:
    - warmup
    45x13
    25x10
    BWx3x10

    45x13 is an all time PR with 45 pounds for me. The most I've done previously is 45x11. I'm very excited about this. My biceps were actually very fatigued after this set, and I pretty much never feel anything in my biceps when I do pullups.

    I then attempted to do some rows but that wasn't going to happen after fatiguing myself with pullups.

    Dumbell curls:
    50x2
    45x3
    40x6

    Seated incline bench dumbbell curls:
    35x7
    30x8

    As a point of reference, I've curled 50x8, 55x5, and 60x1 when fresh as PRs.

    Quite happy with how the high rep training is going. I'll keep this up. Also, super excited to have the day off tomorrow. I plan to sleep in and enjoy it. I really need to catch up. Hopefully I'll get in a really nice cardio session early and then squat later in the day. If my legs are fatigued after cardio I will put off squats until the next day. My back was bothering me this morning moreso than last night so taking another day before squatting wouldn't be a bad idea.

    Also, after weighing in at 158 each of the last two days today I weighed 156. I consumed 2335 kcal, 201g protein, 214g carbs, 82g fat.
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    Registered User Heisman2's Avatar
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    Today I woke up at 7:00am and got 8 hours of sleep. First time I've slept in this late in months (not including when I work nights). I weighed in at 155 pounds, down 1 pound from yesterday.

    Did 1 hour on the elliptical this morning, resistance at 30 x 30 minutes, 35 x 5 minutes, 30 x 10 minutes, and then 1-25 x 15 minutes. Machine said I burned 1740 calories total. I estimate that is off by a factor of 3, but nonetheless that's the most I've burned in 1 hour so I'm happy with it.

    In the evening I did legs:

    Front squats:
    - warmup
    - 155 x 5 x10

    I rested less between sets than I did with the 135x5x10 in my last workout and this was also quite difficult but I had no back pain at all.

    One-legged leg extensions:
    - warmup
    - 160 x 9
    - 160 x 7

    Assisted glute ham raises:
    - 2x10

    I expect my legs to be very fatigued tomorrow and will probably not attempt any cardio. Today I ate 2295 kcal, 174g protein, 229g carbs, 65g fats.
    Last edited by Heisman2; 11-07-2016 at 07:38 PM.
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    Registered User Heisman2's Avatar
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    Went to sleep close to 10:00pm last night and woke up at 2:30 AM for some reason. Finally fell back to sleep before waking up at 4:00am. Not good for recovery purposes. My legs weren't killing me too badly today. I was at work for 13 hours and did two circumcisions; these were the fastest I've done them and I'm learning more how to hit the finer points of the technique and appropriately gauge how much skin to take off. I was supposed to put in an order for one patient but didn't realize it and thus put it in several hours after when I wanted it done; not a big deal in the long run but I hate dropping the ball in any way.

    As for training, this went very well:

    Incline dumbbell bench press:
    - warmup
    55 x 17/12/9/9/8

    Last time I got 50x15 so to get 55x17 is a huge improvement. Very excited about this.

    Weighted dips:
    - warmup
    - BW + 125 x 1 with a 3 second pause
    - BW + 90 x 4

    This was an all-time paused dip PR so I'm very happy with it.

    Dumbell shoulder presses:
    35 x 20

    Face pulls:
    30 x 4 x 20

    Overall very happy with this workout. I plan to do pullups and deadlift tomorrow.

    I weighed in at 154-155 pounds this morning and consumed 1865 kcals: 145g protein, 191g carbs, 58g fats
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    Originally Posted by Heisman2 View Post
    Went to sleep close to 10:00pm last night and woke up at 2:30 AM for some reason. Finally fell back to sleep before waking up at 4:00am. Not good for recovery purposes. My legs weren't killing me too badly today. I was at work for 13 hours and did two circumcisions; these were the fastest I've done them and I'm learning more how to hit the finer points of the technique and appropriately gauge how much skin to take off. I was supposed to put in an order for one patient but didn't realize it and thus put it in several hours after when I wanted it done; not a big deal in the long run but I hate dropping the ball in any way.

    As for training, this went very well:

    Incline dumbbell bench press:
    - warmup
    55 x 17/12/9/9/8

    Last time I got 50x15 so to get 55x17 is a huge improvement. Very excited about this.

    Weighted dips:
    - warmup
    - BW + 125 x 1 with a 3 second pause
    - BW + 90 x 4

    This was an all-time paused dip PR so I'm very happy with it.

    Dumbell shoulder presses:
    35 x 20

    Face pulls:
    30 x 4 x 20

    Overall very happy with this workout. I plan to do pullups and deadlift tomorrow.

    I weighed in at 154-155 pounds this morning and consumed 1865 kcals: 145g protein, 191g carbs, 58g fats
    Pretty awesome dips.
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    Originally Posted by Heisman2 View Post
    Current stats:
    Front squat: 265x5 and 275x3, 305 x 1 with a 3 second pause with poor form
    Deadlift: Maxed at 550 in May, have not deadlifted regularly or heavy since.
    Pullup: Recently did bodyweight + 155 pounds.
    Dips: Recently did bodyweight + 135 pounds
    Strong. VERY strong!

    Originally Posted by Heisman2 View Post
    Front squats:
    - 135 x 5 x 10
    Holding 135 on front squats feels like holding air yet by the 10th rep on the sets I was really fatigued..
    I doubt that you'd have difficulty with this, but on three occasions, I've successfully completed the Reeves Challenge: 100 back squat reps with 1/2*BW. It seems like a joke until about rep 30. From there, I have been alternating between 10 reps and 10 breaths until I finally get to 100.

    IN on this!
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    Registered User Heisman2's Avatar
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    Originally Posted by Oatmealman99 View Post
    Pretty awesome dips.
    Thank you; definitely want to hit BW + BW for a paused rep. The dip station I use is unsteady which makes non-paused reps more difficult but with paused reps the momentum is taken out of it and I'm not hindered as much.

    Originally Posted by Payton1221 View Post
    Strong. VERY strong!

    I doubt that you'd have difficulty with this, but on three occasions, I've successfully completed the Reeves Challenge: 100 back squat reps with 1/2*BW. It seems like a joke until about rep 30. From there, I have been alternating between 10 reps and 10 breaths until I finally get to 100.

    IN on this!
    Thank you. For me that would be ~80 pounds x 100. I've never done a set of squats with more than 12 reps in my life that I can remember. If I felt like I could do this without messing up my recovery too significantly I would give it a try. I plan to squat tomorrow; perhaps when I'm done I'll do bodyweight x 100 and see how that goes, but more likely I'll do BW x 30 or so and work up more slowly.

    Anyways, I did not sleep much last night. Went to sleep at close to 11:00 and got up at 3:00am. Overall the day went well and I did one circumcision without issue. Helped a friend with car issues after work and then got in a quick workout at the gym.

    Deadlifts:
    - warmup
    - 375 x 5

    This felt solid, although my last rep was considerably slower than my first. That said, I'm not doing these as explosively as possible as I'm just working my way back into deadlifts. My 5 rep max is 465x5 done back in April of this year so I still have a ways to go. Next time I'll go for 395 x 5 and see how smooth that feels.

    Weighted pullups:
    - warmup
    - BW + 70 x 10
    - BW + 45 x 7
    - BW + 25 x 9
    - BW x 10
    - BW x 7

    BW + 70 x 10 is a 2 rep PR, and thus I'm quite happy. My grip was not an issue either. At my gym the only place I can do pullups on a bar has a completely smooth bar. My grip has been an issue when going for BW + 115 x 5 and BW + 125 x 3 in the past but held strong when I did BW + 155 x 1 and with this set. Next workout I'll probably rep out BW + 90. My PR with that is 6.

    Lastly, weighed in at 153-154 today. Ate 2650 kcal, 170g protein, 300g carbs, 74g fats.
    Last edited by Heisman2; 11-09-2016 at 07:41 PM.
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    Originally Posted by Heisman2 View Post
    If I felt like I could do this without messing up my recovery too significantly I would give it a try.
    Then I'd suggest that you try this perhaps prior to a deload, because even though I squat regularly (frequently enough to not get doms), the Reeves Challenge has always left me with significant doms! BTW, you and I are about the same weight. I used 82# when I did this recently.

    Originally Posted by Heisman2 View Post
    Weighted pullups:
    - BW + 70 x 10
    Super strong here. You beat me by 45# AND TWO REPS
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  14. #14
    Common sense/moderation. gbullock32's Avatar
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    Nice weight on those pull ups, curious on the speed you do them with; slow and strict form, or more on the fast/with momentum?
    Short cuts to success are often paved with lies.
    1/13/16: Massive hernia.
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    Registered User Heisman2's Avatar
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    Originally Posted by Payton1221 View Post
    Then I'd suggest that you try this perhaps prior to a deload, because even though I squat regularly (frequently enough to not get doms), the Reeves Challenge has always left me with significant doms! BTW, you and I are about the same weight. I used 82# when I did this recently.

    Super strong here. You beat me by 45# AND TWO REPS
    Yeah, I'm gonna hold off on the Reeves Challenge for awhile, lol. For a 49 year old I'm very impressed with your pullups.

    Originally Posted by gbullock32 View Post
    Nice weight on those pull ups, curious on the speed you do them with; slow and strict form, or more on the fast/with momentum?
    With max attempts I go as fast as I can (which is still fairly slow at heavy weights); for these I go pretty fast but I don't jerk my body up as when I do that my body starts swinging and it makes subsequent reps a lot harder. So I go as fast as I can under control, and if my body starts swinging I pause for a couple of seconds to let the momentum die down.

    Had a good day at work for most of the day and then near the end I did a bunch of stuff to get a patient discharged who ended up staying because they wanted to stay one more night. Medically I have no issue with them staying another night given their situation but it's so annoying to scramble to get someone out only to have that effort be for nothing.

    Went to the gym and did legs:

    Front squats:
    - warmup
    175 x 4 x 10

    I unracked the bar for a 5th set and my body wasn't having it so I re-racked it and called it a day. I rested a good 5-6 minutes between these sets; this was much harder than the 155 x 5 x 10 I did last workout. I am thinking that next time I'll repeat the 175 but keep the rest periods shorter while also going for the 5th set. I expect my legs to be quite fatigued tomorrow. For those curious I squat as low as I can without any pain (typically way below parallel). Also, my back did not bother me at all throughout this, which I am happy about.

    Today I weighed in at 153 and I ate 2113 kcals, 178g protein, 186g carbs, 78g fat.
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    Do you prefer front squats over back squats? Also on the topic of depth, i seem to have a easier time hitting depth on fronts, what about you?
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    Originally Posted by Oatmealman99 View Post
    Do you prefer front squats over back squats? Also on the topic of depth, i seem to have a easier time hitting depth on fronts, what about you?
    If I do back squats frequently it can mess with my knee thanks to my torn meniscus. I used to do low bar back squats predominantly but that screwed with my elbows so I switched to high bar. Once I stop progressing with the front squats in this manner I'll do a training cycle with high bar back squats or alternate the two. My max with high bar back squats is 345x1 and 275x8. I've done 275x3 with front squats. I've done 365x1 and 335x3 with low bar back squats. All of that is post meniscus injury (injured it back in 2008 or late 2007).

    I can go deeper with front squats without it impacting my knees as much, but I can go to olympic squatting depth either way if I have enough weight on the bar.
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    Originally Posted by Heisman2 View Post
    If I do back squats frequently it can mess with my knee thanks to my torn meniscus. I used to do low bar back squats predominantly but that screwed with my elbows so I switched to high bar. Once I stop progressing with the front squats in this manner I'll do a training cycle with high bar back squats or alternate the two. My max with high bar back squats is 345x1 and 275x8. I've done 275x3 with front squats. I've done 365x1 and 335x3 with low bar back squats. All of that is post meniscus injury (injured it back in 2008 or late 2007).

    I can go deeper with front squats without it impacting my knees as much, but I can go to olympic squatting depth either way if I have enough weight on the bar.
    That's a very impressive front squat, i'm usually wiped out after 175x3 lol
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  19. #19
    Registered User Payton1221's Avatar
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    Originally Posted by Heisman2 View Post
    My max with high bar back squats is 345x1 and 275x8. I've done 275x3 with front squats. I've done 365x1 and 335x3 with low bar back squats.
    Originally Posted by Oatmealman99 View Post
    That's a very impressive front squat
    Agreed! Many assume your front squat will be approximately 85% of your back squat, but your percentage is higher than that. Factor in your weight, and it's got to be in the elite category!
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  20. #20
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    Dude for your weight you stronk boyee. Count me in this log.

    @front squat talk
    Nothing has built my upper back strength and anterior core more than FS + OHP combo 3x a week. And my lower back has never been happier
    Been playing with shafts and balls since '75.
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    Originally Posted by Payton1221 View Post
    Agreed! Many assume your front squat will be approximately 85% of your back squat, but your percentage is higher than that. Factor in your weight, and it's got to be in the elite category!
    if he didn't have any injuries he could be one hell of a powerlifter.
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  22. #22
    Registered User Heisman2's Avatar
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    Originally Posted by Oatmealman99 View Post
    That's a very impressive front squat, i'm usually wiped out after 175x3 lol
    Thanks, I really want to get 315 for a 3 second pause.

    Originally Posted by Payton1221 View Post
    Agreed! Many assume your front squat will be approximately 85% of your back squat, but your percentage is higher than that. Factor in your weight, and it's got to be in the elite category!
    Thanks, but certainly not elite, haha. Maybe if I get up to 405 some day.

    Originally Posted by sonnydfrizzy View Post
    Dude for your weight you stronk boyee. Count me in this log.

    @front squat talk
    Nothing has built my upper back strength and anterior core more than FS + OHP combo 3x a week. And my lower back has never been happier
    Yeah, when I get fatigued on front squats or close to failing I end up rounding my upper back whereas I otherwise keep it tight and arched. That's a sign that it's quite engaged for sure.

    Originally Posted by Oatmealman99 View Post
    if he didn't have any injuries he could be one hell of a powerlifter.
    Yeah, I didn't squat for several years after I tore my meniscus as an orthopedist told me I couldn't. One of the dumbest decisions of my life. Before the injury my best low bar back squat was 385 x 1; with another 8-9 years of progress since then I have no idea what I'd be squatting now.

    I appreciate the support everyone; I get my first day off in a couple of weeks 8 days from now (week from Saturday) and will try to go through your journals and leave comments then.

    Anyways, had a very nice day in the hospital and clinic. Did one circumcision and took a bit more skin off than I wanted to but it turned out fine. The rest of the day was good as well. Still needed my alarm to wake up this morning (slept ~5.5 hours).

    Incline dumbbell bench press:
    - warmup
    - 60x15/10/9/7/6

    That's a big PR and after 55x17 last time I'm happy with it. This greatly fatigued me to the point that bodyweight dips were hard, lol. It felt pretty awesome.

    Dumbbell shoulder presses:
    - warmup
    40 x 15
    35 x 10
    30 x 11
    25 x 20

    I find it super interesting I went from 35 x 10 to 30 x 11 to 25 x 20. Maybe there's a big shift in fast/slow twitch activation for me around that point? Not sure.

    Facepulls:
    40 x 3 x 15

    These felt good.

    Weighed in at 153 pounds today. Ate 2690 kcal, 176g protein, 271g carbs, 90g fat.

    Tomorrow I will have a really busy morning in the hospital and then will help someone load a U-Haul. May go out for food with them after. We'll see if I get to the gym; if not I'll just do abs and cardio.
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  23. #23
    Registered User Payton1221's Avatar
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    Originally Posted by Heisman2 View Post
    We'll see if I get to the gym; if not I'll just do abs and cardio.
    With front squat numbers like yours, I would think your abs get thoroughly worked then. Pull-ups too. I took a month off from doing pull-ups due to elbow issues, a.k.a., MAPS or middle aged pull-up syndrome When I finally felt good enough to do pull-ups again, the next day my abs were the sorest part of me!

    What's your preferred means of cardio? I recall reading about a Brad Schoenfeld study recently with figure/fitness competitors comparing those who did cardio and those who didn't. Those who didn't retained more lean mass. Of course, all cardio isn't created equal. As for myself, my goto means for burning a few extra cals are walking or bike riding. For walking, many estimate the calorie burn to be 1/2 cal/lb/mile or burning your bodyweight in cals every two miles. Lots of other benefits too (i.e., it lowers BP, stress, resting HR, cholesterol, and hypertension and good for the brain, bones, mood, and immune system). The downside is TIME (which you may not have a lot of). A fast walker can only walk 4 miles in an hour, which would be ~300 cals for you. I enjoy biking, too, and due to being a concentric only exercise, the interference effect is low assuming one doesn't do a ridiculous number of miles per week.
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  24. #24
    Registered User Heisman2's Avatar
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    Originally Posted by Payton1221 View Post
    With front squat numbers like yours, I would think your abs get thoroughly worked then. Pull-ups too. I took a month off from doing pull-ups due to elbow issues, a.k.a., MAPS or middle aged pull-up syndrome When I finally felt good enough to do pull-ups again, the next day my abs were the sorest part of me!
    Yeah, I don't frequently do direct core work, but I've always done all of my squats and deadlifts beltless and I believe my core strength is pretty good.

    What's your preferred means of cardio? I recall reading about a Brad Schoenfeld study recently with figure/fitness competitors comparing those who did cardio and those who didn't. Those who didn't retained more lean mass. Of course, all cardio isn't created equal. As for myself, my goto means for burning a few extra cals are walking or bike riding. For walking, many estimate the calorie burn to be 1/2 cal/lb/mile or burning your bodyweight in cals every two miles. Lots of other benefits too (i.e., it lowers BP, stress, resting HR, cholesterol, and hypertension and good for the brain, bones, mood, and immune system). The downside is TIME (which you may not have a lot of). A fast walker can only walk 4 miles in an hour, which would be ~300 cals for you. I enjoy biking, too, and due to being a concentric only exercise, the interference effect is low assuming one doesn't do a ridiculous number of miles per week.
    I prefer elliptical as I can read while doing it (well, do practice questions for the next month, I'm taking the USMLE Step 3 exam in December), there is minimal eccentric component which should minimize the interference effect as you mentioned, and I can easily vary the resistance level based on how fatigued my legs are.

    Didn't sleep great last night (got like 5.5 hours again) but will sleep more tonight. Had a good day in the hospital, then spent 2 hours helping to load a truck for a friend who is moving, then went to the gym. Unfortunately I didn't get to eat for several hours prior to my workout and I was fatigued from loading the truck so I had fairly low energy in the gym, but I still managed to have a good short workout:

    Deadlifts:
    - warmup
    - 395x5

    This felt quite solid. I was using a bar with a bit deeper knurling than I am used to but thankfully I did not rip off any calluses. Next workout I will either do 405x5 or 415x5; I could go up by 20 pounds for sure but I kind of like progressing from 405 so we'll see. I've done 445x7 and 465x5 so I still have a little ways to go before I'm back to the strength I had half a year ago.

    Weighted pullups:
    - warmup
    - BW + 90 x 8
    - BW + 70 x 7
    - BW + 45 x 10
    - BW + 25 x 10
    - BW x 10

    I'm very happy with this as BW + 90 x 8 is a PR. I think if I came in fresh I could have gotten 1 or 2 more perhaps. I may repeat this next pullup workout but go for more reps. Also, I am happy my grip held up; again, the bar I do pullups on at my gym has no knurling so it can be difficult. I've done BW + 115 x 4 and never 5 as my grip has always given out then (5 would have always been the most reps I could do with that weight). So I think one more workout with 90 and then I'll go up to 115 and see what I can do.

    Today I ate a bit more than prior days: 2944 kcal, 194g protein, 327g carbs, 85g fat. I'll have a good day tomorrow and then Monday I'll get free dinner in the form of some type of unlimited sandwiches so we'll see if I restrain myself or not.

    I am going to sleep very early tonight; if I wake up really early tomorrow I may do cardio. Otherwise I'll enjoy catching up on sleep.
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    Originally Posted by Heisman2 View Post
    Yeah, I don't frequently do direct core work, but I've always done all of my squats and deadlifts beltless and I believe my core strength is pretty good.



    I prefer elliptical as I can read while doing it (well, do practice questions for the next month, I'm taking the USMLE Step 3 exam in December), there is minimal eccentric component which should minimize the interference effect as you mentioned, and I can easily vary the resistance level based on how fatigued my legs are.

    Didn't sleep great last night (got like 5.5 hours again) but will sleep more tonight. Had a good day in the hospital, then spent 2 hours helping to load a truck for a friend who is moving, then went to the gym. Unfortunately I didn't get to eat for several hours prior to my workout and I was fatigued from loading the truck so I had fairly low energy in the gym, but I still managed to have a good short workout:

    Deadlifts:
    - warmup
    - 395x5

    This felt quite solid. I was using a bar with a bit deeper knurling than I am used to but thankfully I did not rip off any calluses. Next workout I will either do 405x5 or 415x5; I could go up by 20 pounds for sure but I kind of like progressing from 405 so we'll see. I've done 445x7 and 465x5 so I still have a little ways to go before I'm back to the strength I had half a year ago.

    Weighted pullups:
    - warmup
    - BW + 90 x 8
    - BW + 70 x 7
    - BW + 45 x 10
    - BW + 25 x 10
    - BW x 10

    I'm very happy with this as BW + 90 x 8 is a PR. I think if I came in fresh I could have gotten 1 or 2 more perhaps. I may repeat this next pullup workout but go for more reps. Also, I am happy my grip held up; again, the bar I do pullups on at my gym has no knurling so it can be difficult. I've done BW + 115 x 4 and never 5 as my grip has always given out then (5 would have always been the most reps I could do with that weight). So I think one more workout with 90 and then I'll go up to 115 and see what I can do.

    Today I ate a bit more than prior days: 2944 kcal, 194g protein, 327g carbs, 85g fat. I'll have a good day tomorrow and then Monday I'll get free dinner in the form of some type of unlimited sandwiches so we'll see if I restrain myself or not.

    I am going to sleep very early tonight; if I wake up really early tomorrow I may do cardio. Otherwise I'll enjoy catching up on sleep.
    Mirin deadlifts, do you pull conventional or sumo? also i would just jump 10LB don't wanna piss off the old SI. I myself prefer to do the stationary bike and catch up with some shows or watch a movie, different strokes for different folks.
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  26. #26
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    Originally Posted by Heisman2 View Post
    I prefer elliptical as I can read while doing it (well, do practice questions for the next month, I'm taking the USMLE Step 3 exam in December), there is minimal eccentric component which should minimize the interference effect as you mentioned, and I can easily vary the resistance level based on how fatigued my legs are.
    Great idea, and I agree with your assessment on the minimal eccentric . . . I hadn't thought of that before with with ellipticals.

    Originally Posted by Heisman2 View Post
    Unfortunately I didn't get to eat for several hours prior to my workout
    There's always the choice of taking chicken breast in a portable cooler if you want to mess with that. I'll admit, it's easier to do if you don't have to explain yourself to others

    Originally Posted by Heisman2 View Post
    I've done BW + 115 x 4 and never 5 as my grip has always given out then (5 would have always been the most reps I could do with that weight).
    If you wanted to eliminate your grip as being the weak link, you could use straps. If you've never tried Versa Grips, I highly recommend them. I used them when I had tennis elbow at one time as they enabled me to do pull-ups with basically no involvement from my thumbs (gripping with only my four/eight fingers).

    Good luck on your upcoming exam. I know that it makes for a busy/anxious schedule at times, because my son in law takes his third actuarial exam on Sat, and my daughter is already studying for her INCLEX for when she graduates in June.
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    I like the cooler idea. I should purchase one for occasions such as that. I have never actually heard of Versa Gripps; looks like a great idea. I'm too stubborn to use them though as I want to train my grip as much as everything else. Yeah, thankfully the exam is pass fail. It's two days of testing. After that I will not have another meaningful exam for 3 years.

    Tried to workout today with squats and my knees were not having it. I expected this to happen; the solution may be to simply start squatting every 4 days rather than every 3. Not injured in any way, just a bit irritated. Every time my joints get like this they recover fully if I skip one workout. I did do 20 minutes of cardio on the elliptical (at level 30, machine said I burned 620 kcals; I estimate I burned no more than 1/3 of this). I will take tomorrow off as I have commitments all day and get back at it on Tuesday. I will probably also take Thursday off and then squat Friday, which should give my knees plenty of time to recover.

    Today I ate 3210 kcal, 195g protein, 391g carbs, 106g fat. That's a bit more kcal than usual for me with not a ton of activity; we'll see if my weight goes up at all tomorrow morning (I doubt I'll gain more than 1 pound).
    Last edited by Heisman2; 11-13-2016 at 07:31 PM.
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    Originally Posted by Heisman2 View Post
    Today I ate 3210 kcal, 195g protein, 391g carbs, 106g fat. That's a bit more kcal than usual for me with not a ton of activity; we'll see if my weight goes up at all tomorrow morning (I doubt I'll gain more than 1 pound).
    If your body responds like mine, it just might . . . but predominately with just water though. 3210 cals isn't a significant surplus, but on days where my surplus is ridiculously high, I typically won't weigh for 48 or 72 hours, because it's mostly just bogus water weight.

    Too bad about the irritated knees. Hope it gets better asap.
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    Originally Posted by Oatmealman99 View Post
    Mirin deadlifts, do you pull conventional or sumo? also i would just jump 10LB don't wanna piss off the old SI. I myself prefer to do the stationary bike and catch up with some shows or watch a movie, different strokes for different folks.
    Missed this post earlier. Always conventional for me. My apartment complex does not have any bikes; if they did I would try them for sure. As for my SI, I've never actually had any injury deadlifting with the exception of one time several years ago I jerked 445 pounds off the floor to fast and pulled the insertion of my left lat near the shoulder. Other than that one time I've never had a deadlifting injury.

    Originally Posted by Payton1221 View Post
    If your body responds like mine, it just might . . . but predominately with just water though. 3210 cals isn't a significant surplus, but on days where my surplus is ridiculously high, I typically won't weigh for 48 or 72 hours, because it's mostly just bogus water weight.

    Too bad about the irritated knees. Hope it gets better asap.
    Yep. I had a huge surplus today; not sure what though. Ate lots of potbelly sandwiches. I have no regrets at all.

    I expect my knees to be fine with the extra 2 days off.

    As for more exciting dieting news, prior to my one big potbelly binge 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. I ate so much this evening that tomorrow morning if I'm not hungry it doesn't really mean much, but I'll try this the next few days and see how it goes. However, I was so incredibly busy at work today that I wasn't as focused on food as I may have been otherwise. We'll see what happens moving forward. Big benching day tomorrow with 65 pound dumbbells; I'm excited to see what I get.
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    As always I did not sleep well last night but that's life. Had a busy day at the hospital; did one circumcision that was challenging for technical reasons but it was a good learning experience and turned out fine. I again did not eat until noon; I got hungry around 10:00am but was busy and that helped get my mind off of it. Went to the gym at ~5:30pm.

    Incline dumbbell bench press:
    - warmup
    - 65 x 13 on steeper bench
    - 65 x 9/7/5/5 on normal bench

    Really happy with this; I think I would have been good for 65 x 14 or 65 x 15 on the first set if I was on my normal bench. Someone else was using it.

    Dumbbell shoulder press:
    - warmup
    40 x 12/10/8

    My best with this is 50x13, so clearly the incline presses just prior fatigued me decently.

    Dips:
    - BW x 15/12/8

    These felt good.

    Facepulls:
    - warmup
    - 50 x 3 x 17

    These also felt good.

    Happy with this workout. Also, even after eating more kcal than usual two days ago and a lot last night, today I weighed in at only 155 pounds, so I just gain 2 pounds at most. Today I ate 1923 kcal, 156g protein, 161g carbs, 73g fat, which is great. We'll see how tomorrow goes. Looking forward to deadlifts and weighted pullups.
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