A Surgeon's Journal

[patricio]

Weird day today. I woke up with my muscles really sore, extreme fatigue, headache and an urge for carbs. A few years ago I had Rhabdomyolysis, and symptoms were similar. So I decided to skip the gym, get some rest and some carbs. Didn't count calories, must've been Around 2200 I guess.
Feeling better now, tomorrow is a new day.

 

[patricio]

Nothing worthy of mentioning yesterday, just a so-so diet day. Around 1900 cal, should've been 1600.
Today I behaved better, I guess around 1900 cal on training day. I got a little lazy counting calories, I'll start back tomorrow.
It was upper body light training today. I decided to up my weights only when I reach 10 reps on all sets.

Cleans
45*10
55*10
55*10
55*9 (guess I'll start with 60-65 next week and see how it works)

Bent over dumbell row
48s*10
48s*10
48s*9
48s*8

Inclined barbell Bench Press
90*10
90*10
90*7
90*6 + 2 forced reps

I don't if I should start my first sets with a lower weight or rest a little more between sets (90-120 secs right now). I feel I don't have much energy left on the 4th sets.
Also I get a bit of triceps failure at the end of the WO.
Already have my chicken with cabbage salad for tomorrow in the fridge. Getting my meals ready the night before is what works best for me.

 

[patricio]

Down 1 pound since last week. Lower belly less prominent. I think I look a little bit more athletic.
Still there's a long way to go

 

[patricio]

I had to go to the gym in the morning, which I hadn't done in a while. I felt a little rusty but with good energy.
Deadlifts
135lb *10
*10
*9
*8 (my form was pretty good, no lower back pain)

Jumping lunges
4*10

Weighed crunches
4*10

Diet was ok. Lots of beef (1 & 1/2lb through the day, low carbs)
Still not counting calories, although I have Dailyburn installed on my phone and it's as easy as it gets.
Maybe tomorrow.....

 

[patricio]

I had my cheat meal tonight. It's going to be a tough weekend trying to stick to the diet.
I'll train hard tomorrow. Pizza got my muscles feeling strong. It was a low carb week, but I think the results are starting to show and it's kinder of exciting.

 

[MaxSeg]

Good luck in attaining your goal Doc!

 

[patricio]

Thanks for your support, Max.
Writing this Journal has been good in many was.
You know, in my life I've accomplished many difficult things. Like going through 7 years of hard med school, succeeding in one of the toughest surgery residencies in the country, being chief resident and getting to be a respected bariatric surgeon.
And at the same time, putting together a beautiful family.
So I can' believe I can't succeed on this quest with my own body. I'm determined to win this year and forever!

 

[patricio]

Trained my upper body this evening.
Chin ups
*4
*4
*4
*3
*3
*3 (not only am I not getting stronger on this movement, I'm actually getting weaker!!)

Military Press
67*5
67*5
67*5
77*5
77*5
77*5 (added 10 pounds on last 3 sets)

Bench Press
90*5
110*5
110*5
110*5
115*5
115*5 (5 pounds heavier than last week)

I know I'm cutting and should't expect to lift very heavy, but my chinups are frustrating. I used to do 12-14 sets when I was in my 20s
After lifting I got to 30 min on the treadmill, 9.5 km/h (5.9 mph). This was pretty good, my cardio endurece has always sucked and getting to half an hour was nice.
My legs feel a little sore already, I better get some good sleep for my leg session tomorrow

 

[patricio]

Couldn't train on sunday. I had to go to the Hospital for an emergency surgery and had my baby girl with high fever.
And on top of that I ate like a pig.
Shame on me :thumbdown:

 

[patricio]

Fuck, it's happening again. After around a month of pretty solid dieting and training I'm starting to lose it again. I haven't fixed my meals properly for maybe three days and I'm not eating right. And I feel like this is going to continue, I'm kind of out of motivation.
And on the side, my hours are crazy for the next 30-40 days.
Hope I can get back on track. I know this is the point when I start to lose weight, so it'd be a pitty.
I'm doing the imposible to train tomorrow, and since my fridge is empty I'll try to plan ahead where to eat healthy. Wish me luck

 

[patricio]

Better job today. I started countin calories again, 1950 cal with 215g protein. Nota bad forma a gym day, should've been 100 less.

Cleans
66*9, *9, *8, *9

Bent over Dumbell row (superset with Bench)
50*10, *10, *10, *10 (2 pounds heavier , same reps)

Inclined Barbell Bench press
88*10
95*9
95*8
88*8

I was short on time so I did HIIT on the stationary bike for 16 min alternating 1 min level 4 70 RPM and 1 min level 8 95 RPM. I was still sweating 1 hour after I finished

 

[patricio]

Luckily got back on track. Around 1600 calories, 190g protein, 78g fats and carbs below 50g.
Got on the scale and I obviously gained my last pound back. Weekend got back at me
I'll be posting update picks this weekend for you to judge

 

[patricio]

Family and work kept me out of the gym and off proper diet forma the last 10 days. I know it's only an excuse when it comes to dieting, but I didn't have time to prepare my meals.
However, I restarted gym today, and ate pretty well for the first time since last weekend.
I decided to change my routine a bit. Last month I felt volume was too low, even working each body part twice a week. So I'm going to up volume a bit for each workout, a 2-day split, 3 days a week for lifting and 1-2 days cardio alone
Day 1 back-pecs-arms
Dips 5*5 superset with
Pull ups 5*5
Inclined dumbell bench 3*10 SS with
1 arm bent over row 3*10
EZ bar curl 3*8 SS with
Front rope extensions 3*10
Day 2 legs-shoulder-abs
Squats 4*10 SS with
Romanian deadlift 4*10
Clean&Press 3*8 SS with
weighed cruces 3*8
Delt Raise 3*10 SS with
Oblique crunches 3*10

I'm using supersets since I only have 40-50 minutes to lift.
So, let me know how this looks

 

[BP2000]

Keep up the good work. Plan those meals and make sure you have the right food in the pantry. You can also use fitday.com to make tracking your foods a little easier.

 

[patricio]

Thanks BP. I know planning ahead is everything. Also, I installed dailyburn on my galaxy phone, so I can track calories. But seems whenever I'm rushed by work I lose control

 

[patricio]

Forgot to post yesterday's routine:
Superset 1
Dips BW*6,*6,*5,*5,*4
Pull ups BW*3,*3,*2,*1 + 4neg, *1+4neg
Superset 2
Dumbell Inclined Bench Press
22kg *10, *10, *10
Bent over 1 arm row
22kg *10,*10,*9
Superset 3
EZ bar curls
20kg *8,*8,*8
Cable Pull Down
25kg*12,*12,*11

As I can't do many pullups I decided to give negatives a try. Also, as I was doing cable pull downs I realized it was almost the same movement as dips. I'll switch to front extensions next time.
I have bien sticking to bigotes muscle groups, and hadn't worked arms in almost a year. I know it's of no benefit to a cutting routine, but I missed the exercises.
After lifting 20 min on the ellyptical.
I feel this volume is better for me. I'll see how recovery goes, feeling really sore today

 

[patricio]

Yesterday I also trained
Superset 1
Squats
45 kg *10, *10, *10,*9
Romanian Deadlift
60 kg *8, *8, *8, *8
Superset 2
Clean and Press
20kg *10, *10, *8
Ab wheel rollout *10, *10, *10
Superset 3
Side delt raises
12 kg *10, *10, *9
Crunches with a twist 3*10

Ellyptical 20 minutes. I can´t move my legs today, it's funny how 10 days without working out get me rusty