Today’s Workout
Squat(kg/rep): 85/4, 85/4, 85/4, 67.5/12
Quarter Squat: 115/3, 115/3, 115/3
Superset:
Good Morning: 50/10, 50/10
Dynamic Lunge: 50/10, 50/10
1 Leg Plank: 3×30s per side with 30s rest
Today’s Workout
Superset
BB Push Press(kg/rep): 45/4, 45/4, 40/8, 35/12
Wide-grip Pullup: BW+2.5/4, BW+5/4, BW/8, 45/12 (pulldown)
Superset
DB Incline Bench Press: 25/4, 25/x+22.5/4, 17.5/12
Cable Seated Row: 62.5/4, 62.5/4, 45/12
DB Upper Body Russian Twist: 10/6, 10/6
Extra Work (just for fun):
Towel Curls: 3 sets 10/8
Today I was quite happy with my performance on the pullups, especially as I was able to do 8 reps full pullups. I’m pretty sure I could have done one or two more pullups. Now my goal is to ge to be able to do 12 BW pullups
Today’s Workout
Deadlift(kg/rep; overhand grip): 92.5/4, 92.5/4, 95/4, 70/12
Rack Deadlift (mixed grip): 3 sets 120/3
Superset:
Bulgarian split squats (2xDB): 2 sets 20/10
Back Extension: 2 sets 15/10
Hanging leg raise: BW/6, 10/6
Extra workout:
Front squats: 5 sets 40/5
DB holds : 2×22.5/30s
Rack deads were tougher than I thought, especially the first rep. Did the front squats because I had time to kill. This workout was a lot shorter than I expected.
Scary Shit; and the Importance of Backups
I’m pro-backup all the time man. I always advice people to backup their data as much as possible. I follow what I preach too, and have automated backups for most (if not all) of my data. But my last complete, proper backup was a few months ago.
Last night, just before I was gonna go to sleep, my computer froze. Thinking it was just a software issue, I powered it down and tried to get it back on again. Unfortunately, it didn’t want to turn back on again. That scared the living daylights out of me. I was panicking. I was so dependent on my little Mac Mini, that I was so desperate to get it back alive.
Thank God that it came back alive again after an hour. I quickly went on to backup ALL the important data completely, and ran diagnostic softwares on it. Strangely enough, nothing came up in the diagnostic tests.
TODAY’S LESSON: Schedule regular and frequent backups!
Today’s Workout
Workout B
Superset:
BB Bent-over Row (kg/rep): 65/4, 65/4, 60/8, 55/12
BB Bench Press: 65/4, 65/4, 60/8, 55/11+1 (11th rep felt like almost failing, rested a couple of seconds and finished the last rep)
Superset:
Chin-up (additional weight, kg/rep): 10/4, 10/4, BW/7+1+45/4(pulldown)
DB Shoulder Press: 17.5/4, 17.5/4, 12.5/12
DB Upper Body Russian Twist: 5/6, 10/6
Today’s Workout
Today’s the start of my foray into ST2.
Workout A
Squat(kg/rep): 80/4, 80/4, 85/4, 65/12
Quarter Squat: 90/3, 100/3, 100/3
Superset:
Good Morning: 45/10, 47.5/10
Dynamic Lunge: 45/10, 47.5/10
Planks: 3×60s with 30s rest
First day back after a 5 dya hiatus from the gym. My Squats felt a little weak, but I’ve come to expect that. the third set of 4 rep squats were a grind. Don’t know how I managed to put 82.5kg for 5 reps in HT2 a week or so ago. Ahh well. Quater squats at 90kg felt really light, even 100kg weren’t too bad. I wonder if I am going deep enough…
Today’s Workout
Did some warmup from the Magnificient Mobility e-manual and two cycles of the following bodyweight circuit I got from Craig Ballantyne’s recent post:
Prisoner squats (15 reps)
Close grip Pushups (12 reps)
Bulgarian Split Squats (8 reps per side)
Mountain Climberes (20 reps)
Side Planks (30 seconds per side)
Burpees (5 reps)
Jumping Jacks (1 minute)
It wasn’t too bad. Made it through without feeling too puffed. Gonna try to get in as many pullups as possible today. Tomorrow’s gonna be the first day back at the gym after my 5 day break, and I am gonna start NROL’s ST2!
Gonna get stronger!
Crazy On Call
Was on-call yesterday. Had “loads” to do. Just a couple of admissions. But man was it crazy, we had 2 crash calls, one in the morning and one just before I was going to go home. With the first one, I had to run all the way to the other side of the hospital at a sprint while weaving through the masses in the corridors. By the end of it I was asked to take off my scrubs, as the patient was meant to be isolated as he had MRSA. And I had to strip it off right outside the room. Unfortunately the patient didn’t make it after 30 minutes of resus.
The second one was not as bad. My SHO was there when the patient crashed. Again I had to drop everything I was doing and run up there. Not too far this time. Just a flight of stairs to get up. Patient had to be shocked this time, and thankfully enough he made it through after about 15 minutes of resus attempt.
Otherwise the day was quiet. Not much else happened really.
Christmas Dumpings
It’s Christmas season…. a time of giving, a time for sharing, and a time to dump all the oldies into the hospital. I’m not being cynical here. It’s the truth, and I’m starting to see it in my job at the hospital. Come Xmas season, the young ‘uns wanna go away, so they find every tiny excuse to send poor old grannie to the hospital. Why? Maybe because they just don’t really want to take care of old people.
Old people here aren’t seen in a positive light. No one really wants to be around them, and they feel isolated. It seems to be a very Western thing. In Asia, the elderly are well respected and well taken care off by their offsprings. It’s the normal thing. Nursing homes and residential homes are a very rare sight indeed.
These days however, nursing homes and residential homes are becoming more common in the East, as the Western influence start to seep into our culture. The elderly are seen as an uncool bunch to hang about. Sad but true. What happened to respecting your elders man?
So this leads to the Christmas dumpings, and the main dumping ground is the hospital in this society of free health care. And I, as lowly house officer, have to deal with them. Sigh. I’m dreading my week of nights, as that would be just before the last few days of Christmas, and it’s gonna be busy.
My New Blog
Just decided to develop a new blog to replace my old one as I think this would be easier to maintain as it does not require any external software =) Meaning more updates hopefully.. =)
