Hope your studying, lifting, and dieting are going well, ook.

Thursday, Jan 29

A.
Five sets of:
Weighted Pull-Ups x 2 reps (just BW with some massive kipping on the last sets)
Rest 30 seconds

immediately followed by…

Five sets of:
30 seconds of Strict Supinated-Grip Pull-Ups x Max reps (supinated lat pulldowns 160x5x5)
Rest 30 seconds

B.
Against a 4-minute running clock:
500 Meter Row
15 Box Jump Overs
Mountain Climbers x Max reps (0, 0, 12)

Rest 4 minutes and complete three sets.

Holy fack. Been a long time. Fat as ****. 243 Heaviest I've been in a long, long time. Blah blah blah fellowship is hella hard. Boards went really well. 2 SD above the mean. Now it's time to get back on this. Just gonna follow Invictus programming for a month until I can walk without dying and then go from there

PS - thanks for the support, aura. I'm back

Good to see you back, bro.

Welcome back, ook.

Gotta get back to it!

Friday, Jan 30

50 Kettlebell Swings (32 kg)
400 Meter Run
50 Barbell Thrusters (45 lbs)
400 Meter Run
40 Burpees
400 Meter Walk
50 Kettlebell Swings
400 Meter Walk

Thanks, bros! Almost threw up today but I'm just not dedicated enough to push it to that level. Last two walks were written as runs and I should have had 50 more thrusters. Facking hate thrusters.

Sunday, Feb 1

A.
Three sets of:
Good Mornings 95,105,115x6
Rest 1 min
Renegade Rows 35x5
Rest 1 min
Half-Turkish Get-Ups x 5 reps each arm 30#
Rest 1 min


B.
AMRAP in 10 minutes of:
5 Shoulder to Overhead 115#
10 Box Jumps
15 Kettlebell Swings 16kg
(4 rounds)

C.
Farmer’s Carry 65's x 2 lengths of the gym

Monday, Feb 2

A.
Four sets of:
Back Squat 135x6
Rest 20 seconds
Kettlebell Swings 2px15
Rest 60 seconds
Lat pulldowns 100x10
Rest 60 seconds

B.
In teams of four, relay to complete as many rounds and reps as possible in 12 minutes of:
9 Burpee Box Jump-Overs
(3 rounds total. No teammates so did 1 min, rested 2 min and repeated for 3 total min)

Would have skipped the workout today if not for this forum. Definitely didn't want to have to post that I didn't work out today cause of laziness. Got into a lively discussion today with one of the third year fellows about what is important for weight loss. He somehow refuses to believe that calories in and out are it. Kept going on about some magical carb and fat combo making you fatter regardless of how many calories you eat. This is a well trained peds ICU fellow who has published a bunch of stuff on physiology in legit journals. WTF??!?!

Tuesday, Feb 3

Rolled 30 min

Weight going the wrong way. Not sure if it's post-Super Bowl fatness or what. Going to do 2 weeks of RFL to get this going the right way.

Wednesday, Feb 4

A.
Five sets of:
OHP x5 (115,115,125,125,135)
3 min rest

B.
Against a 2-minute running clock, complete:
250 Meter Row
Push-Ups x Max Reps (20,20,18,16)
Rest 2 minutes between sets and complete four sets.

Hungry and angry so the diet seems to be working about right. Definitely could have gone heavier on OHP. Not sure I can do 5 sets of 135 with limited rest, but had 125 for sure. Just going to do the workouts every other day cause I cannot imagine that I'd survive daily workouts with this few calories

Saturday, Feb 7

A.
Four sets of:
Pull-Ups x 6-8 reps @ 2110 (lat pull downs 120x10)
Rest 45 seconds
Dumbbell Bench Press 60'sx10
Rest 45 seconds
Straight Leg Raises x12
Rest 45 seconds

B.
Three sets for max reps/calories:
60 seconds Row for calories
30 seconds Rest
60 seconds Kettlebell Swings
30 seconds Rest
60 seconds Renegade Rows 20's
30 seconds Rest
(20/20/4; 18/16/4; 20/18/4)

Rest on part B was super variable. First round did 30s rests, then anywhere between 60-90s for the rest for the next two rounds. First free meal today and I ate 2.5 peanut butter and jelly sandwiches with 3 glasses of ice cold skim milk. All I wanted to eat in the world.

Livin' the dream, ook.

Livin' the dream.





Keep it up!

What's your bw at now?

Saturday, Feb 14

OHP 90,105,120 x 5
Dips -25x10x5
DB BP 35x10x3
DB Front/Side Raises 10sx12x2
Face Pulls 50x12x2
Cable Curls 30x20x2
Cable Overhead Extensions 30x20x2

Starting 5/3/1 super low cause I've failed the last couple restarts by going too heavy. This cycle will be 1RM of 140 for OHP and 225 for BP. Weight 243 this morning. Had to cut off the RFL after a couple days. Wasn't getting **** done at work and I was getting extra angry. 2500 cal / 206g protein

Sunday, Jan 15

EMOM
Squat 135x6 (0,4,8,12,16)
Walking lunges holding 25# plate overhead 12 steps (1,5,9,13,17)
Plank 30s (2,6,10,14,18)

2610/185. HR was up with just this little baby WOD. Sad times

Monday, Feb 16

BP 145,170,190x5
OHP 85x10x3
Incline DB Flies 30sx15x2
Lat raises 12.5x15x2
Pronated tricep ext 42.5x20x2
Supinated tricep ext 30x20x2
Cable crossover 20x20x2
Curls 40x15x2
DB Curls 12.5x15x2
Machine flies 90x15x2
Reverse flies 90x15x2

2197/184 Overall felt pretty good. Gym was busy tonight so my order got all messed around but I got everything in. Lots of enormous dudes on the 'tine. Sadly very few girls. Oh and one Mexican "man" who weighed about 75 pounds doing pull ups. He was pretty good at pull ups.

loco was in your gym?
I assume there's a big game going on somewhere in town.

Tuesday, Feb 17

2541/228

Wednesday, Feb 18

3010/244

Thursday, Feb 19

DL 185x10x4
Pendlays 135x10x4
Pronated Pulldowns 85x15x3
Rows 70x20x2
Supinated Pulldowns 85x15x2

2389/187 I don't like this day. Need to change it up so I don't avoid going to the gym cause this day sucks.

Monday, Feb 23

2016/151

Tuesday, Feb 24

2039/172

Wednesday, Feb 25

BP 160,180,200x3
Incline DB Flies 30sx15x2
Machine flies 100x15x2
Reverse flies 90x15x2
Cable crossover 20x20x2
OHP 85x10x3
Lat raises 12.5x15x2
Pronated tricep ext 42.5x20x2
Supinated tricep ext 30x20x2
Curls 40x15x2
DB Curls 15x15x2

2386/177

So Fri-Sun was visiting two of my closest friends in south Georgia. They just had their first baby 2 months ago and we celebrated with a hell of a lot of alcohol and delicious food. Really did not keep track of the damage. First few days this week have been solid. Not feeling hungry very often. Slowly pushing my goal calories lower. This week goal is 2300 with an allowed binge of 2700 on any bad days. This Friday I'm on call so it will probably be a 2700 cal day. Last week was goal of 2500 and binge days of 3k.

Thursday, Feb 26

2304/162

Friday, Feb 27

2555/166

Saturday, Feb 28

2752/148

Sunday, Mar 1

2206/182

OHP 110/125/140 x 5/3/1
Dips BWx10x5
DB inc BP 40x10x3
DB Front/Side Raises 10sx12x2
Face Pulls 57.5x12x2
Cable Curls 30x20x2
Cable Overhead Extensions 35x20x2
0.5 mile run

Really happy with the last week. Was on call Friday and managed to not go ape **** either during or post-call. Past week's average 2307 cal and 166g protein. Today was the first time in a long time that the lifts felt solid. Super weak, but I'm glad it's starting to feel right. Goals for the next week are to run a half mile at least 3 days, lift 3 days and then 2300 cal normal days, up to 2700 on binge days.

Monday, Mar 2

2264/167

Tuesday, Mar 3

3540/187

Wednesday, Mar 4

1767/83

Thursday, Mar 5

BP 170,190,215 x 5/3/1
Incline DB Flies 30sx15x2
Machine flies 105x15x2
Reverse flies 95x15x2
Cable crossover 20x20x2
OHP 90x10x3
Lat raises 15x15x2
Pronated tricep ext 42.5x20x2
Supinated tricep ext 30x20x2
Curls 40x15x2
DB Curls 15x15x2

2212/142

On call Tuesday night and I completely mis-estimated my dinner. First time I've done that in a long time. Usually I know I'm eating a ton and just ignore it. Whatev. BBQ is super calorie-rich. Learn and move on. Getting to the gym is much more difficult when I'm on service. At work at 6 and off at 5 if I'm lucky. Just gonna have to reprioritize some ****. Weight has been slowly ticking down, about 0.4 lbs per day.

Friday, Mar 6

2717/111

Saturday, Mar 7

2723/149

Sunday, Mar 8

OHP 95/110/125 x 5
Dips BWx10x5
DB inc BP 40x10x2, 45x10
DB Front/Side Raises 12.5x12x2
Face Pulls 57.5x12x2
Cable Curls 30x20x2
Cable Overhead Extensions 42.5x20x2
0.5 mile run

1854/163

Weekly average 2440/139. Got lazy with the protein this week and I need to plan better when I'm on service in the ICU. On call this coming Tuesday and off this next weekend so I should do better. Only 1 run and two times lifting. Now that it's nicer outside and light later, gonna start running outside and add 1 ruck per week in. Weight stalled toward the end of the week. Not sure if it's more calories or just water. Will give it another week and see. Goal 2300/175. Lifts all feel good again, but I'm forcing myself to be patient with increasing. Need to buy a belt so I can add weight on dips. Are there regular belts that have some sort of attachment for this? I still don't have a normal weightlifting belt...

Monday, Mar 9

2581/146

Tuesday, Mar 10

2825/132

Wednesday, Mar 11

2803/78

Thursday, Mar 12

1966/110

Friday, Mar 13

2524/111

Saturday, Mar 14

BP 155,175,200x5
OHP 90x10x3
Incline DB Flies 30sx15x2
Machine flies 105x15x2
Reverse flies 95x15x2
Cable crossover 20x20x2
Pronated tricep ext 42.5x20x2
Supinated tricep ext 30x20x2
Curls 50x15,40x15
DB Curls 15x15x2

2111/172

Weights felt heavier today. Just poor energy. I have GOT to find a way to exercise a little more when I'm on service. Poor excuse, but I have **** for energy by the time I'm done with work. Weight is doing well. 235 today so I'm down about 12 pounds from the heaviest I've recently been. Goal is <230 by the end of the month.

Sunday, Mar 17

No ****ing clue. At least half my calories were alcohol.

Monday, Mar 16

OHP 105/120/135x3
Dips BWx10x5
DB inc BP 45x10x3
DB Front/Side Raises 12.5sx12x2
Face Pulls 57.5x12x2
Cable Curls 30x20x2
Cable Overhead Extensions 42.5x20x2
1 mile run

2243/137

Call tomorrow and i ate like **** Sunday so felt compelled to get this in today. Lifts were light

Tuesday, Mar 17

2227/162

Wednesday, Mar 18

BP 165,190,210x3
OHP 95x10x3
Incline DB Flies 30sx15x2
Machine flies 110x15x2
Reverse flies 95x15x2
Lat raises 15x15x2
Pronated tricep ext 42.5x20x2
Supinated tricep ext 30x20x2
Curls 50x15x2
DB Curls 15x15x2

2654/164

Not too shabby. Call went well last night but I still only slept 2 hours. We have a little couple month old boy with the most poorly put together heart imaginable. Surgery went well but he's been sick as **** for the last few weeks and we were pretty sure he was gonna die in spite of some pretty heroic measures. Yesterday and through last night he completely turned around. We were able to wean all his pressors by 80%+ and he's actually on semi-normal levels of drugs now. Just amazing.

Thursday, Mar 19

2743/166

Friday, Mar 20

2025/185

Saturday, Mar 21

OHP 115,125,145 x 5/3/1
Dips BWx10x5
DB BP 50x10x3
DB Front/Side Raises 12.5sx12x2
Face Pulls 57.5x12x2
Wide Pronated Pulldowns 100x15x2
Cable Curls 30x20x2
Cable Overhead Extensions 42.5x20x2

2200/147

Weight 234 **** me I absolutely have to find some way to start getting cardio in. Doc told me LDL is high and HDL is low. More running or swimming or something for me. Maybe join the local ultimate frisbee league. Used to enjoy that ...