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1.5 years on the flexible fitness protocol

By October 25, 2019Uncategorized

Residency as a doctor is really, really hard. I spent a ton of time at the hospital, I don’t sleep much, and I work in the Emergency department which is an incredibly stressful job, full of late nights and frequent snacking/bad habits. My goals have been to maximize the time spent at the gym for purely aesthetics and core strength just to survive residency, and here are my results! During my four years in residency, I got fat (check out my 2017 weight curve!), especially my second year when I was working 30 hour call every few days while rotating in ICU’s. Thus I just needed to get in shape in really efficient ways. So, what I did was sit down in the science and just looked at how metabolism worked. I really believe in cycling, variation in growth and cutting, and the principles of a lot of the /r/leangains community.

Time

Weekly average workouts: YTD Jan 2018-June 2019: 9.98 times per month. Average 2.5x/week

regiment: I have two workouts I do: an A day and B Day. I alternate every other day, thus Monday A, Wednesday B, Friday A, Sunday B.

A Day: Consists of Reverse pyramid training (RPT–Maximum weight at top) with Weighted Pull ups, Bench, Squats in that order. https://imgur.com/a/UHNVa6I

Weight Pull ups: Aim for 10-15reps, reverse pyramid scheme, 5 sets. Thus:

  • • First set: 12, approx +100lbs
  • • Second Set: 14 reps +90lbs
  • • Third Set: 16 reps +80 lbs
  • • Fourth Set: 18 reps +70 lbs
  • • Fifth Set: 20 reps +60 lbs

Bench: Aim for 4-5reps, reverse pyramid scheme, 5 sets. Thus: * • First set: 4, approx 225lbs * • Second Set: 5 reps 215lbs * • Third Set: 6 reps 205 lbs * • Fourth Set: 7 reps 195 lbs * • Fifth Set: 8 reps 185 lbs

Squats: Done on Smith machine to minimize C spine pressure due to some ulnar nerve tingling caused by C7 nerve root compression, aka my 4th and 5th finger were having horrible tingling after id squat, and I 100% blamed this on the squats.

Aim for 8-reps, reverse pyramid scheme, 5 reps. Thus:

  • • First set: 8, approx 335lbs
  • • Second Set: 10 reps 315lbs
  • • Third Set: 12 reps 295 lbs
  • • Fourth Set: 14 repts 275 lbs
  • • Fifth Set: 16 reps 255 lbs

B Day: Consists of Reverse pyramid training (RPT–Maximum weight at top) with Deadlifts (hex bar), Overhead Press and Weighted Flys.

https://imgur.com/a/YwAs64o

Deadlift Hex Bar Aim for 8reps, reverse pyramid scheme, 5 sets. Thus:

  • • First set: 4, approx +315lbs
  • • Second Set: 5 reps +305lbs
  • • Third Set: 6 reps +295 lbs
  • • Fourth Set: 7 reps +285 lbs
  • • Fifth Set: 8 reps +275 lbs

Overhead Press: Aim for 12-16 reps, reverse pyramid scheme, 5 sets. Thus:

  • • First set: 8, approx +155lbs
  • • Second Set: 10 reps +1455lbs
  • • Third Set: 12 reps +135 lbs
  • • Fourth Set: 14 reps +125 lbs
  • • Fifth Set: 16 reps +115 lbs

Pendlay Row: Aim for 8-12reps, reverse pyramid scheme, 5 sets. Thus:

  • • First set: 8, approx +225lbs
  • • Second Set: 10 reps +215lbs
  • • Third Set: 12 reps +205 lbs
  • • Fourth Set: 14 reps +195 lbs
  • • Fifth Set: 16 reps +185 lbs

Note: I switched from bar to hex around march 2019 after throwing out my back doing a little too much deadlifting. I took a month off and came back with better form on the Hex, which explains the big dip in the spring of 2019

food: I eyeball and approximate about 150g of protein a day on both workout days and cutting days. I keep it really simple and do intermittent fasting or OMAD.

Optimal Day: Ideally I get days where I’m really motivated, so I try to do one meal a day after working out at about 1pm. So first meal at 3pm at an Indian Buffet, where I absolutely crush the tandoori chicken and pay very little.

Regular Day: I fast between 11am-7pm, and if I can swing it approx. 5pm

Overnight shifts: I frequently work overnights, so I’ll change my schedule to help me adjust nights and days.

  • Monday night shift 11pm-7am. First meal at 11am, last meal 9pm.
  • Tuesday night shift 11pm-7am: first meal at 4pm, last meal at 9pm
  • Wednesday Night shift 11pm-7am: first meal at 4pm, last meal at 9pm
  • Thursday off, FAST through day to next day, or one meal at 6pm
  • Friday day shift 7am-3pm: First meal 11am
  • Alcohol: usually 2-3x/week, only socially with friends. No limits.

Weight: Here are my weight trends over time to correspond to my DEXA scans

View post on imgur.com

View post on imgur.com

View post on imgur.com

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