Dr.Dave1’s BodyBlog

Well, since it’s been over a year since my last post I thought it was time for an update   Since the last post I have been pretty busy as I started my residency in neurosurgery this past summer . . . quite the time committment.  It’s taken a bit to get used to the 88hr work week but I think I’ve figured out a pretty good routine.  I’m still able to make it to the gym 4 days most weeks which is pretty good considering my schedule.  I’ll say that due to the increased hours the amount of sleep I get has been cut back, which has affected my recovery to some extent.  The biggest challenge for me (aside from making time for the gym) has been maintaining a healthy diet.  Not much free time for in depth meal planning and/or cooking.  However, I usually have time over the weekend to cook up a large meal to provide dinners for the week.  Additionally, most days I have time to make a lunch to take with me . . . much healthier than the hospital options available.  As for gym progress I did lose some weight and strength initially when I first started residency this past summer.  However, I have finally started to make some nice strength and even a little size gains, which is nice.  Currently doing a bit of a cut, just trying to lose a little winter fat.  I recently started a body group for folks in healthcare . . . I figured it would be interesting to see how others deal with the hours and share ideas and motivation.  I’ll attempt to update this a bit more often as time permits.

-Dave

So, I have pretty happy with my progress over the past 5-6 months as I had put on about 10lbs ~80% lean mass.  That was great for me as adding bulk tends to be challenging.  This is partially due to my genetics and partially due to my schedule (not able to eat as frequently as I should, and I don’t get enough sleep).  Then I got the #$&% flu and I was totally out of comission for a week.  I did not make it into the gym for that entire week and I was not able to eat much as food just made me nauseated.  I tried to minimize my losses by drinking xtend through out the day but I guess it wasn’t enough . . . when I got back to the gym I had lost 10lbs and some strength.  Now, 2 weeks out from that illness and I pretty much recovered my strength but my weight is still down ~8lbs.  So, now I have less muscle mass but I can lift the same amount . . . That makes me question my focus in the gym . . . I guess I’m stuck at a mental plateau.   I’ll have to work on breaking through that.  So yeah . . . the flu sux but I guess it was good for getting my attention and refocusing my efforts.

So, over the past few months I have come to realize that lifting can be bad when you gain enough muscle that your clothes don’t quite fit so well anymore.  I have to wear business clothes everyday that I see patients and I am not looking forward to having to buy a whole new set of slacks and dress shirts  and suits so that I can fit into them comfortably.  I think I need to schedule some more surgery electives so I can wear scrubs   Oh well, I guess it’s better than having to buy new clothes b/c I’m fat.  Maybe I’ll just work on recomping and cutting for now . . . who knows.

update on current split

Monday

Chest

• DB flat bench 90×10, 110×8, 120×7
• incline DB flyes 45×10, 55×8, 65×6
• flat BB bench 225×10, 275×7, 315×5

Back

• DL 245×10, 315×8, 405×7
• weighted pull-ups dropsets 2 sets narrow grip, 2 sets wide grip, each set starts with BW + 90lbs and then drops to 45lbs + BW

Tuesday

Shoulder

• BB Military press115×10, 135×8, 155×6
• upright row 105×10, 125×7, 135×6
• shrugs 315×10, 405×8, 475×5

Arms

• BB bicep curl95×10, 105×8, 115×6
• Skull crushers 65×10, 85×8, 95×6
• concentration DB curls 40×10, 45×8, 50×6
• over shoulder rope tricep extension 100×15, 130×10, 150×8

Wednesday

Legs

• squat 135×10, 225×8, 315×6
• seated calf raises 90×20, 180×15, 270×10
• leg press 470×10, 650×8, 740×6
• standing calf raises 135×15, 225×10, 315×8

Thursday

chest

• DB incline press 85×10, 100×8, 110×7
• weighted dips dropsets - BW+2 plates, BW+3plates,BW+3plates . . . each dropset would start w/ x plates and then drop one plate and if there was one left drop last plate
• machine flyes 100×10, 110×8, 120×6

back

• SLDL 245×10, 315×8, 395×6
• bent over rows 135×10, 175×8, 195×6

Friday

arms

• standing DB curls 40×10, 45×8, 50×6
• close grip bench 135×10, 205×9, 265×6
• hammer curls 40×10, 45×8, 50×6
• bench dips dropsets drop 1 plate after each set until none left then take a break . . . BW+3plates, BW+4plates, BW+4plates

shoulders

• DB shoulder press 75×10, 85×8, 95×6
• Side delt raises 30×10, 35×8, 40×6
• front delt raises 40×10, 45×8, 50×6
• rear delt raises 50×10, 60×8, 70×6

Abs are thrown in on 3-4 days per week depending on time

Still semi-limited on legs due to tibial plateau stress fracture

So far I like this routine a lot and have been making steady gains

Quick update as I am running low on time today.  I have been enjoying the new routine and have been making slow but steady progress with my lifts and my body weight.  I finally broke 200 recently  thanks to being able to eat on a bit more of a regular basis and the new routine.  I definitely like the focused approach that I get with this routine and I will definitely continue to see how it goes.  When I have some more time I will have to post some more specifics.

 About me!

Med school takes up most of my times these days but I still make it to the gym 5D/wk most of the time.  I love lifting b/c it helps me relieve stress, work for goals and 2 it’s just fun.  I started lifintg half a$$ed my junior year of college.  Since I stated med school I have begun to lift more seriously.  I lift for myself and do the lifts I like.  I would not qualify myself as  BBer I just really enjoy lifting wts.

Below is my a routine I bgean this spring with my most recent wts.  I recently added the compound movements (that’s why they are low).  Some of my lifts suck and some are ok   I will be starting a new routine on Monday thanks to some help from Mr. Aries

Chest