Your Workout/Exercise Routines In Medical School

[Playmakur42]

---

Members do not see this ad.

I was hoping for some advice, but I'm really worried that i'll injure myself since i have no clue what i'm really doing.
Thanks!

The recommended beginning weightlifting program consists of 3x per week repeating a very similiar full body weightlifting routine that consists of mostly core exercise (exercises that use alot of muscles at once i.e. deadlifts, squats, bench presses) for a high number of repetitions (10-15 reps). This workout routine is completely adequate and should be followed for about 4-6 weeks before moving on to some of the more advanced workouts the previous posters are mentioning. This program allows your body to adjust properly to the rigors of weightraining.

I'll type up a quick example, but there are literally hundreds of variations on this theme.

Aerobic Warm-up 10 minutes (or until you break a sweat)
All the following should be done in this order in 3 sets of 10-15 reps at the greatest weight you can do for the set in good form w/ 1-3 minutes rest between sets
Bench Press
Squats
Shoulder Press
Deadlifts
Tricep Extensions
Lunges
Bicep Curls
Abdominal Exercise

If you rest 1.5 minutes per set, you'll be done in under an hour. 3 hours a week in the weightroom is all you need for the first 6 weeks if you train hard enough. After 6 weeks, you'll be ready to move on to the split routines and programs with lower numbers of repetitions (i.e. 6-3 reps per set).

Alot of Cardio work hinders muscle growth, so I'd limit the cardio to twice a week during periods where your main goal is to get bigger. If you just want to be generally fit, then it's fine to work in cardio more often.

One last thing...... Try to find a good training partner, or at least someone in the gym to spot you while you're working out. You've got to go to muscle failure to make the most of your time in the gym, and you can't do that w/o a spotter.

Print this routine out and follow it to a tee for 6 weeks, and then let us now how your doing. (remember to eat extra calories and sleep enough or the weightraining is done in vain)

 

[msundi83]

Here is a pretty good site. It sorts out the exercises by muscle groups and there is a little video of a guy performing the exercise.

http://www.exrx.net/Lists/Directory.html

I also attached a file that has pretty much all the common exercises with links to various sites if you don't want to explore the site above.

Also, I will post a pretty good beginers 5x5 program when I get home because I cant find the link right now for you. I have the Arnold book and it's pretty good to learn the exercises but if you try the workout routines in there you will probably end up hurting yourself/over training.

what program were you gonna post, i think i posted a nice 5x5

 

[nowooftickets]

what program were you gonna post, i think i posted a nice 5x5

Just saw it.... that one is pretty good. Mine had chest/back/legs on different days in 5x5 fashion with 2 other exercises using muscles secondary to the main muscles in a 2x8-10 fashion.

So as an example, a 3 days a week routine..

Monday

Bench Press 5x5
Skullcrushers 2x8-10
Military Press 2x8-10

Wednesday

Squat 5x5
Stiff legged deadlifts 2x8-10
Lunges 2x8-10

Friday

Deadlifts 5x5
Barbell rows 2x8-10
Pull ups 2x8-10 (6 second negatives for every rep not made)


Throw in a couple 20 minute HIIT cardio sessions Tuesday, Thursday, and Saturday with ab work and a day off sunday and its a solid beginners program.

 

[Kris1]

Nutrition question... I have been eating mondo fruits, vegetables, whole grain, and chicken/fish. This is brand new for me as my diet always involved a heaping portion of red meat and cheese. Also, I have been doing the Navy Seal workout routine posted by a previous member. My question is, how much emphasis should I put on portion control while eating these healthier foods? I am accustomed to eating alot (though I weigh very little), and I wonder if I am doing any harm by eating a bunch of the good stuff even though I am exercising a bunch too.

 

[msundi83]

Nutrition question... I have been eating mondo fruits, vegetables, whole grain, and chicken/fish. This is brand new for me as my diet always involved a heaping portion of red meat and cheese. Also, I have been doing the Navy Seal workout routine posted by a previous member. My question is, how much emphasis should I put on portion control while eating these healthier foods? I am accustomed to eating alot (though I weigh very little), and I wonder if I am doing any harm by eating a bunch of the good stuff even though I am exercising a bunch too.

Good question. Let me make the answer very simple. The one thing that determines fat loss or gain is caloric intake relative to expenditure. No matter if you eat really "healthful" food like oats and brown rice, lean meats and veggies or junk like big macs. While it may be harder to get specific macronutrients that are helpful in improving body composition by eating junk (enough protein, good fats, etc), you will lose weight eating the same level or calories in big macs vs. oatmeal.

So yes, you may have to worry about portion control if you have a big enough appetite or a slow enough metabolism. Since cleaner foods are typically less calorically dense, sometimes someone can trick themselves into eating less calories since they will fill on clean foods faster. This is similar to how some people can lose weight by cutting out an entire macronutrient such as low fat or low carb diets. There is nothing wrong with doing this to lose weight as long as you ultimately understand that it all comes down to calories for the most part. Essentially all diets that say you don't have to count calories try to trick you into eating less calories without thinking about it. In reality, this is not deceptive at all, but brilliant. To bad it doesn't always work

With your activity level from training you may be able to eat more food, but you will have to find a level of food you can eat everyday to help you toward your goals whether that be to lose fat, maintain, or whatever.

 

[DwyaneWade]

Good question. Let me make the answer very simple. The one thing that determines fat loss or gain is caloric intake relative to expenditure. No matter if you eat really "healthful" food like oats and brown rice, lean meats and veggies or junk like big macs. While it may be harder to get specific macronutrients that are helpful in improving body composition by eating junk (enough protein, good fats, etc), you will lose weight eating the same level or calories in big macs vs. oatmeal.

So yes, you may have to worry about portion control if you have a big enough appetite or a slow enough metabolism. Since cleaner foods are typically less calorically dense, sometimes someone can trick themselves into eating less calories since they will fill on clean foods faster. This is similar to how some people can lose weight by cutting out an entire macronutrient such as low fat or low carb diets. There is nothing wrong with doing this to lose weight as long as you ultimately understand that it all comes down to calories for the most part. Essentially all diets that say you don't have to count calories try to trick you into eating less calories without thinking about it. In reality, this is not deceptive at all, but brilliant. To bad it doesn't always work

With your activity level from training you may be able to eat more food, but you will have to find a level of food you can eat everyday to help you toward your goals whether that be to lose fat, maintain, or whatever.

Another good resource is www.johnstonefitness.com.

The forums there are pack full of information and people are generally nicer than at t-nation (won't bite your head off for stupid questions 😉 )

Good advice in post above!

-Dwade

 

[Bubb Rubb]

i make it a point to ride in to class or the hospital whenever humanly possible. it wakes you up and is always a less depressing way to start the day than to be stared at on the bus wearing scrubs

 

[msundi83]

Another good resource is www.johnstonefitness.com.

The forums there are pack full of information and people are generally nicer than at t-nation (won't bite your head off for stupid questions 😉 )

Good advice in post above!

-Dwade

Ha, I honestly have mixed feelings about t-nation. they have some good info but are mainly supplement pimps. There boards are the worst, everyone thinks they are like fitness gurus and act really snobby like you described. I don't really spend time there anymore. Forums in general are sometimes nice, but when you are just starting out it can be the source of a lot of misinformation and fitness dogma as well.

 

[Dimness]

Wow, just wow. Some great advice here guys. Now if you'll excuse me, I have a late breakfast to finish, and I'll post some more thoughts here.

 

[Dimness]

Isn't that supposed to stand for Kitchen Fresh Chicken now? I had heard that they were trying to distance themselves from the "Fried" part of their name.

Actually, a lot of restaurants here (yep I'm from Kentucky) have the Kentucky Fried Chicken name.

But newsflash: KFC is not the best place for fried chicken. 🙂 I'll take Lee's Famous Recipe any day of the week.

I was hoping for some advice/inspiration for this summer. I really want to exercise and work out over the summer, but I am really self conscious about my body and get intimidated by all the other guys there who eat/sleep/breathe exercise (and make me look like a shrimp.) Just for background, i'm about 5'5''/140. I never made working out a priority during the school year, but i'm hoping to start after finals end next week and continue it into MS2.

Or you could be like me: 5'11" and 230 pounds at one point. I'm at a svelte 210 now. 🙂

Seriously, body image is the last thing you need to worry about when you're at the gym. Everybody is there to work hard and get in shape. We were all out of shape at one point. Focus on your workout routine, and you'll do great.

BTW, some of the nicest people I've ever met have been at the gym. The only time I've ever found a bodybuilder trying to pimp out programs was in a phone call to Gold's. That's why I never go there.

 

[msundi83]

Actually, a lot of restaurants here (yep I'm from Kentucky) have the Kentucky Fried Chicken name.

But newsflash: KFC is not the best place for fried chicken. 🙂 I'll take Lee's Famous Recipe any day of the week.



Or you could be like me: 5'11" and 230 pounds at one point. I'm at a svelte 210 now. 🙂

Seriously, body image is the last thing you need to worry about when you're at the gym. Everybody is there to work hard and get in shape. We were all out of shape at one point. Focus on your workout routine, and you'll do great.

BTW, some of the nicest people I've ever met have been at the gym. The only time I've ever found a bodybuilder trying to pimp out programs was in a phone call to Gold's. That's why I never go there.

Yeah, most of the gold's gyms i've been too are full of people who care more about tanning and smoothies more than proper training. Oh how the mighty have fallen 🙁

 

[naegleria brain]

its great to see another gym-goin guy here. in med school you'll see many of the men in the gym, but we're not necessarily all gym-rats. med school is a huge commitment and you may find yourself cutting back a little bit, but its very possible to stay pretty fit. you cannot be a bodybuilder here, but you can keep up with some simple things.

as a preface, im the opposite of you. i had a 27" waist, and i'm a dude. im pretty sure i couldnt get a date not because of my physique, but because i was thinner than 60% of girls out there. fyi, im much better off now, but still no girls. i think thats got to do with other issues 😛

i'm going to answer 3. first. susbtituting exercises - first see what kind of facilities your gym has. medical school gyms are notorious for being, well, not that good, if youre not next to an undergrad institution. undergrad we had a great, world-class gym, excellent for bulking up. our gym at jefferson has one bench, no wide-chest, no row machine, etc. so substituting isn't necessarily to save time, but working with what you got. check that out first.

now 2. the diet. youre going to be studying four hours at a time. an avid gym goer should be having a meal every 2hrs. but this breaks continuity in your studying, and you find yourself not getting as much done. if you can stomach it, make ten turkey sandwiches in the morning to smuggle into the library so you can do it. i personally find this nauseating after the first week. you may have to cut back on the 10 light meals a day and do a 5 slightly heavier meals per day. sorry, but you gotta study here.

and finally, the workout. i used to go to the gym two hours a day. in the morning i'd do weight-training with bench, etc. and at night i'd do a run and situps, half hour each. 2hrs in the gym is a lot though, and i've now cut down to 1 hr a day. i work out 6 days a week, three days for weights, 3 days for running/situps. its sufficient to keep you in shape, but not to give you an arnold body.

monday - chest/tri's - flat bench press 3 sets of 8 reps, incline press, decline, flyes, pushups till failure. then tri's skull crushes skull crushes skull crushes! then dips to failure. then 90-degree triceps extensions with a five pounder or as much as you can do. give yourself ten minutes and finish off with some pushups if you can. total time = 1 hr.

wednesday - back/bi's. i'm going for width, so wide grip pullups or with pulleys, depending on if you have the equipment. bent over rows with dumbells, back extensions, and reverse flyes. unfortunately its hard to do back without proper equipment. bi's for me are naturally big, and this back workout hits em pretty hard. i'm usually fine with preacher curls, dumbell curls, and then finish off with 21's.

friday - shoulders/legs. i love shoulder days. i start 3 sets of military presses with the bar, followed by 3 sets with dumbells. next week i'll start with dumbells followed by bar. front raises with dumbells, side raises. focus on good technique, if you do them right you'll get texcellent shoulder definition and great width. finish your shoulders off with pulley lateral raises. do some rotator cuff exercises too at the end.
legs - squats, obviously. then lunges, leg extensions, curls. calves i do at the end of every squat set. finish off with hacksquats.

tuesday, thursday, saturday - run half an hour, situps half an hour. make sure situps include leg lifts too to hit the lower abs.

as far as meals, about five-six meals a day but theyre very high calorie, as i'm naturally very skinny, not overweight. exam weeks its impossible to keep this up, so typically i do the above 3/4 weeks a month, 1 hr a day.

in summary, its very possible to stay in good shape and be healthy. most people work out in medical school, but aren't super-fit. if that's what your going for, you'll probably have to cut back a little from what you're used to now, but that doesnt mean you have to stop altogether.

good luck and happy lifting!

 

[pballa24]

its great to see another gym-goin guy here. in med school you'll see many of the men in the gym, but we're not necessarily all gym-rats. med school is a huge commitment and you may find yourself cutting back a little bit, but its very possible to stay pretty fit. you cannot be a bodybuilder here, but you can keep up with some simple things.

as a preface, im the opposite of you. i had a 27" waist, and i'm a dude. im pretty sure i couldnt get a date not because of my physique, but because i was thinner than 60% of girls out there. fyi, im much better off now, but still no girls. i think thats got to do with other issues 😛

i'm going to answer 3. first. susbtituting exercises - first see what kind of facilities your gym has. medical school gyms are notorious for being, well, not that good, if youre not next to an undergrad institution. undergrad we had a great, world-class gym, excellent for bulking up. our gym at jefferson has one bench, no wide-chest, no row machine, etc. so substituting isn't necessarily to save time, but working with what you got. check that out first.

now 2. the diet. youre going to be studying four hours at a time. an avid gym goer should be having a meal every 2hrs. but this breaks continuity in your studying, and you find yourself not getting as much done. if you can stomach it, make ten turkey sandwiches in the morning to smuggle into the library so you can do it. i personally find this nauseating after the first week. you may have to cut back on the 10 light meals a day and do a 5 slightly heavier meals per day. sorry, but you gotta study here.

and finally, the workout. i used to go to the gym two hours a day. in the morning i'd do weight-training with bench, etc. and at night i'd do a run and situps, half hour each. 2hrs in the gym is a lot though, and i've now cut down to 1 hr a day. i work out 6 days a week, three days for weights, 3 days for running/situps. its sufficient to keep you in shape, but not to give you an arnold body.

monday - chest/tri's - flat bench press 3 sets of 8 reps, incline press, decline, flyes, pushups till failure. then tri's skull crushes skull crushes skull crushes! then dips to failure. then 90-degree triceps extensions with a five pounder or as much as you can do. give yourself ten minutes and finish off with some pushups if you can. total time = 1 hr.

wednesday - back/bi's. i'm going for width, so wide grip pullups or with pulleys, depending on if you have the equipment. bent over rows with dumbells, back extensions, and reverse flyes. unfortunately its hard to do back without proper equipment. bi's for me are naturally big, and this back workout hits em pretty hard. i'm usually fine with preacher curls, dumbell curls, and then finish off with 21's.

friday - shoulders/legs. i love shoulder days. i start 3 sets of military presses with the bar, followed by 3 sets with dumbells. next week i'll start with dumbells followed by bar. front raises with dumbells, side raises. focus on good technique, if you do them right you'll get texcellent shoulder definition and great width. finish your shoulders off with pulley lateral raises. do some rotator cuff exercises too at the end.
legs - squats, obviously. then lunges, leg extensions, curls. calves i do at the end of every squat set. finish off with hacksquats.

tuesday, thursday, saturday - run half an hour, situps half an hour. make sure situps include leg lifts too to hit the lower abs.

as far as meals, about five-six meals a day but theyre very high calorie, as i'm naturally very skinny, not overweight. exam weeks its impossible to keep this up, so typically i do the above 3/4 weeks a month, 1 hr a day.

in summary, its very possible to stay in good shape and be healthy. most people work out in medical school, but aren't super-fit. if that's what your going for, you'll probably have to cut back a little from what you're used to now, but that doesnt mean you have to stop altogether.

good luck and happy lifting!

sounds like you got it down. congrats!

all i can say is 2nd year has been a real blessing for my lifting routine. 1st year was spent waking up at 5am every morning to go to the gym. did mostly circuit routines..then went to class from 8-3pm every day! 😱 after class all day, studied for a few hours and then i was pooped. needless to say, waking up at 5 to do lift tired and hungry wasn't really working.

2nd year: realizing that most of class is useless, i have a TON more free time on my hands. the major differences this year: 1) more sleep, 2) more energy..i've stepped up the protein quite a bit! focus now on low cal, high fiber, high protein diet with lotsa H2O, 3) heavy lifting in the morning, 4) study 5-6 hrs, 5) 30 min. cardio about 5 days a week.

so far its working, im staying fit and building lean muscle.

good luck to all! keep protein bars handy...and eat and drink water liberally whilst studying.

 

[protonate]

Bump!
I'm about to start med school and struggled with my weight for my whole life and really don't want to get out of shape because of med school. Do you guys think its reasonable to follow insanity (mornings before class) with some weight lifting 3 times a week while in medical schools?

 

[sania33]

You should do that!!! medical student health is more important as they are looked upon as role models

 

[Wordead]

Bump!
I'm about to start med school and struggled with my weight for my whole life and really don't want to get out of shape because of med school. Do you guys think its reasonable to follow insanity (mornings before class) with some weight lifting 3 times a week while in medical schools?

This is basically what I did, actually. Insanity in the morning, lift 3-4x a week. Worked pretty well for me, although strength gains were a lot slower than when I was doing 5x5s.

I did feel great when studying post-Insanity. Well, after the first week. The first week I had to go back to bed a couple times because I was dying.

 

[267028]

I start medical school in a few weeks and I fully intend to keep up my routine. Ill outline what I typically do:

I try to lift weights 5 or 6 days a week for 3 weeks straight and then take a whole week off (called a deloading period, allows the central nervous system to recover).

Upper and lower body split, so one day I will do weighted dips, weighted pullups, military press, barbell rows, and the next day ill do squats, deadlifts, romanian deadlifts, sumo squats, etc...

I only lift heavy and try to max out on every lift. So for example if I'm doing a weighted pull up ill.do a set at 80% of a 1 rep max, wait 5 minutes, do a set at 90%, wait another 5 or 6 mins, then attempt a 1 rep max. Then I move to another exercise, and for each set I only do 1 rep.

Plyometrics are also important, basically do a lot less weight when lifting but move it as quickly as you can for 4-6 reps.

I also do sprints every once in a while but im not a firm believer in cardio in general.

In terms of what I eat I stick with a high fat, moderate protein,and low carb diet. Lots of meat and eggs 🙂 hope this helps!

 

[protonate]

I start medical school in a few weeks and I fully intend to keep up my routine. Ill outline what I typically do:

I try to lift weights 5 or 6 days a week for 3 weeks straight and then take a whole week off (called a deloading period, allows the central nervous system to recover).

Upper and lower body split, so one day I will do weighted dips, weighted pullups, military press, barbell rows, and the next day ill do squats, deadlifts, romanian deadlifts, sumo squats, etc...

I only lift heavy and try to max out on every lift. So for example if I'm doing a weighted pull up ill.do a set at 80% of a 1 rep max, wait 5 minutes, do a set at 90%, wait another 5 or 6 mins, then attempt a 1 rep max. Then I move to another exercise, and for each set I only do 1 rep.

Plyometrics are also important, basically do a lot less weight when lifting but move it as quickly as you can for 4-6 reps.

I also do sprints every once in a while but im not a firm believer in cardio in general.

In terms of what I eat I stick with a high fat, moderate protein,and low carb diet. Lots of meat and eggs 🙂 hope this helps!

Don't you mean high protein moderate fat?

 

[267028]

No I meant what I said lol, a high fat diet leads to better production of testosterone, growth hormone, etc...that leads to muscle growth. In essence I support the paleo diet. But yes my protein intake is still pretty high!

 

[asco]

I hope a late evening work-out is sustainable at least throughout M1 and M2.

Monday
Back
Deadlifts, 4 sets – 6-12 reps
Barbell rows, 5 sets – 10-12 reps
Cable rows, 5 sets – 10 – 12 reps
One-arm dumbbell rows, 5 sets 10-12 reps
Pull-ups, 3 sets – failure
Shoulders
Military presses, 4 sets – 10-12 reps
Seated dumbbell press, 4 sets – 12 reps
Lateral Raises, 4 sets – 12 reps
Rear Delts, 4 sets – 12 reps
Forearms
Seated barbell curls, 3 sets – 10-12 reps
Reverse barbell curls, 3 sets – 10-12 reps
“Inverse” dumbbell curls, 3 sets – 10-12 reps

Tuesday
Legs
Squats, 5-6 sets – 2-12 reps
Leg presses, 4 sets – 12 reps
Lunges, 2 sets – 100 yards
Stiff-leg deadlifts, 3 sets – 12 reps
Seated hamstring curls, 3 sets – 12 reps
Triceps
Seated cambered-bar extensions, 3 sets – 12 reps
Seated dumbbell extensions, 4 sets – 12 reps
Close-grip bench press, 4 sets – 12 reps
Calves
Standing raises, 4 sets – 15 reps
Seated raises, 4 sets – 15 reps

Wednesday
Chest
Bench press, 5 sets – 2-15 reps
Incline barbell press, 4 sets – 12 reps
Flat bench dumbbell press, 3 sets – 12 reps
Flat bench flyes, 4 sets – 12 reps
Biceps
Barbell curls, 4 sets – 12 reps
Seated alternating dumbbell curls, 12 reps
Preacher curls, 12 reps
Hammer curls, 12 reps
Abs
Weighted crunches, 4 sets – 15 reps
Weighted side raises, 3 sets – 30 reps
Russian twists, 3 sets – 30 reps

Thursday
Back
Barbell rows, 4 sets – 10 – 12 reps
Low Pulley Rows, 4 sets – 10 – 12 reps
Lat machine pulldowns, 3 sets – 10 – 12 reps
Front lat pulldowns, 3 sets – 10 – 12 reps
Good mornings, 3 sets – 10 - 12 reps
Shoulders
Seated dumbbell press, 4 sets – 12 reps
Front lateral dumbbell raises, 3 sets – 8 – 25 reps
Machine raises, 3 sets – 8 – 25 reps
Forearms
Seated barbell curls, 3 sets – 10-12 reps
Reverse barbell curls, 3 sets – 10-12 reps
“Inverse” dumbbell curls, 3 sets – 10-12 reps

Friday
Legs
Leg extensions, 4 sets – 30 reps
Front squats, 4 sets – 12 – 15 reps
Hack squats, 3 sets – 12 reps
Standing leg curls, 3 sets – 12 – 15 reps
Lying leg curls, 4 sets – 12 reps
Triceps
Skullcrushers, 4 sets – 12 reps
Machine pressdowns, 4 sets – 12 reps
Seated tricep extensions, 4 sets – 12 reps
Calves
Standing raises, 4 sets – 15 reps
Seated raises, 4 sets – 15 reps

Saturday
Chest
Incline dumbbell press, 4 sets – 12 reps
Decline barbell press, 3 sets – 12 reps
Incline dumbbell flyes, 3 sets – 12 reps
Decline dumbbell press, 3 sets – 12 reps
Biceps
Incline alternating dumbbell curls, 4 sets – 12 reps
Machine curls, 3 sets – 12 reps
Standing cable curls, 4 sets – 12 reps
Abs
Weighted incline sit-ups, 4 sets – 20 reps
Weighted “twist” incline sit-ups, 4 sets – 20 reps

Sunday
Cardio – 30 minutes bike, 10 minutes sprints, 10 minutes stair-climber, 10 minutes elliptical

 

[CassieBagley]

I hope a late evening work-out is sustainable at least throughout M1 and M2.

Salads!

 

[HughMyron]

I know there's an MS III on the bodybuilding forums who looks like he competes. Little scary.


My plan is to have my fitness goals wrapped up in MS I and II. In MS III I will probably cut down to 2 sessions/week. In Residency, probably more like 1 lifting day/week just to maintain what I have.

I work out regularly atm, but I get lazy about eating and going to the gym when I'm in a bad mood, which happens a lot.

 

[Serotonergic]

My basic routine generally goes like this:

1) Plan to do a long distance run, push ups/bicep curls, or ab exercises
2) Sleep or Study Instead
3) Stress Eat

Yayyyyyy

 

[Bancrofti]

Bump!
I'm about to start med school and struggled with my weight for my whole life and really don't want to get out of shape because of med school. Do you guys think its reasonable to follow insanity (mornings before class) with some weight lifting 3 times a week while in medical schools?

It's reasonable. Though I'll say that I had a roommate who did insanity and it was extremely annoying. So be conscious of the fact that you'll be making noise if you choose to do it at home.

 

[Smokemont]

I hope a late evening work-out is sustainable at least throughout M1 and M2.

Monday
Back
Deadlifts, 4 sets – 6-12 reps
Barbell rows, 5 sets – 10-12 reps
Cable rows, 5 sets – 10 – 12 reps
One-arm dumbbell rows, 5 sets 10-12 reps
Pull-ups, 3 sets – failure
Shoulders
Military presses, 4 sets – 10-12 reps
Seated dumbbell press, 4 sets – 12 reps
Lateral Raises, 4 sets – 12 reps
Rear Delts, 4 sets – 12 reps
Forearms
Seated barbell curls, 3 sets – 10-12 reps
Reverse barbell curls, 3 sets – 10-12 reps
“Inverse” dumbbell curls, 3 sets – 10-12 reps

Tuesday
Legs
Squats, 5-6 sets – 2-12 reps
Leg presses, 4 sets – 12 reps
Lunges, 2 sets – 100 yards
Stiff-leg deadlifts, 3 sets – 12 reps
Seated hamstring curls, 3 sets – 12 reps
Triceps
Seated cambered-bar extensions, 3 sets – 12 reps
Seated dumbbell extensions, 4 sets – 12 reps
Close-grip bench press, 4 sets – 12 reps
Calves
Standing raises, 4 sets – 15 reps
Seated raises, 4 sets – 15 reps

Wednesday
Chest
Bench press, 5 sets – 2-15 reps
Incline barbell press, 4 sets – 12 reps
Flat bench dumbbell press, 3 sets – 12 reps
Flat bench flyes, 4 sets – 12 reps
Biceps
Barbell curls, 4 sets – 12 reps
Seated alternating dumbbell curls, 12 reps
Preacher curls, 12 reps
Hammer curls, 12 reps
Abs
Weighted crunches, 4 sets – 15 reps
Weighted side raises, 3 sets – 30 reps
Russian twists, 3 sets – 30 reps

Thursday
Back
Barbell rows, 4 sets – 10 – 12 reps
Low Pulley Rows, 4 sets – 10 – 12 reps
Lat machine pulldowns, 3 sets – 10 – 12 reps
Front lat pulldowns, 3 sets – 10 – 12 reps
Good mornings, 3 sets – 10 - 12 reps
Shoulders
Seated dumbbell press, 4 sets – 12 reps
Front lateral dumbbell raises, 3 sets – 8 – 25 reps
Machine raises, 3 sets – 8 – 25 reps
Forearms
Seated barbell curls, 3 sets – 10-12 reps
Reverse barbell curls, 3 sets – 10-12 reps
“Inverse” dumbbell curls, 3 sets – 10-12 reps

Friday
Legs
Leg extensions, 4 sets – 30 reps
Front squats, 4 sets – 12 – 15 reps
Hack squats, 3 sets – 12 reps
Standing leg curls, 3 sets – 12 – 15 reps
Lying leg curls, 4 sets – 12 reps
Triceps
Skullcrushers, 4 sets – 12 reps
Machine pressdowns, 4 sets – 12 reps
Seated tricep extensions, 4 sets – 12 reps
Calves
Standing raises, 4 sets – 15 reps
Seated raises, 4 sets – 15 reps

Saturday
Chest
Incline dumbbell press, 4 sets – 12 reps
Decline barbell press, 3 sets – 12 reps
Incline dumbbell flyes, 3 sets – 12 reps
Decline dumbbell press, 3 sets – 12 reps
Biceps
Incline alternating dumbbell curls, 4 sets – 12 reps
Machine curls, 3 sets – 12 reps
Standing cable curls, 4 sets – 12 reps
Abs
Weighted incline sit-ups, 4 sets – 20 reps
Weighted “twist” incline sit-ups, 4 sets – 20 reps

Sunday
Cardio – 30 minutes bike, 10 minutes sprints, 10 minutes stair-climber, 10 minutes elliptical

How the f can you do chest the day after triceps? This tells me you may not be pushing your triceps enough, are you happy with your results?

 

[dumspirospero]

Wendler 5/3/1. 'Nuff said.

 

[HughMyron]

How the f can you do chest the day after triceps? This tells me you may not be pushing your triceps enough, are you happy with your results?

Triceps are tricky. Mine don't feel too sore after Chest/Tri day, even though I go fairly hard.

 

[Kevin Baker]

Time is the limiting factor in my experience. That said, working out for 30 mins or so (which takes at least 1:00 out of my schedule, assuming transit and extra shower) is basically free time due to increased energy and productivity.

The aerobics gives me a ton of energy so I try to do a type of circuit training every other day and cardio every other day, taking a day or two off a week. Before starting school I did a modified 3x5 starting strength routine that worked great (I went from an over 40 waist to a 32 within a year with only moderate diet changes and got my strength up a ton) but setting up the weights breaks my circuit so that's off the table.

Anyways, my circuit consists of pull ups and dips (which covers your upper body), a squatting machine, some other random leg stuff I vary based on what I want to work on, a pec/lat pulldown machine, an oblique machine, and some barbells. I try to add some more back stuff in too. Do this for 30 mins and you won't make massive strength gains but you get your HR up to 120-130 the whole time and get moderate strength gains.

If you just want to skip the cardio, I think deadlifts, dips/pullups/or bench, and squats work well and you can get that workout done in 15-20 mins.

 

[dumspirospero]

Monday – Chest + Abs
Incline Dumbbells, 6-8 Reps
Flat Bench press – 6-8 Reps
Decline Bench Press – 6-8 Reps
cables (PEC TECK) – Decline, Flat, Incline, 3 sets each

Tuesday – Biceps and Triceps + Cardio

- Triceps
Skullcrushers – 3 Sets – 6 to 8 reps. then drop set with inner grip to chest
Rope Pulldowns 3 sets – 6 to 8 reps. then drop down to lower weight until fail.
Seated Dips with 60-80 kg of weight on lap. 3 sets, 10 reps

- Biceps
W Bar with seat inclining 3 sets 6-8 reps, then drop set with inner curls with lower weight
3 sets seated dumbbell curls – 6 to 8 reps
Concentration Curls – 3 Sets – 6 to 8 reps
Hammer Curls – 3 sets – 6 to 8 reps

Wednesday – Back + Abs

Wide Grip pulldowns – 3 sets 8-10 Reps – Dropset to lower if cannot reach 10 reps
Inner Grip Pulldowns – 3 sets 8-10 Reps – Dropset to lower if cannot reach 10 reps
Inner Grip middle seated – 3 sets 8-10 Reps – Dropset to lower if cannot reach 10 reps
T Bar seated – 3 sets 8-10 Reps – Dropset to lower if cannot reach 10 reps

Thursday – Legs + Cardio

Squats – 6-8 Reps – 3 sets – Heavy
Leg Press – 8-10 Reps Slow and heavy
Leg raises – 6-10 Reps slow and heavy
Calve Raises – 8-10 Reps – Go Heavier if needed

Friday – Shoulders + Abs

Shoulder presses 8-10 Reps – Go heavier if needed
Dumbbell side Raises – 8-10 Reps – 3 sets
Arnie Presses Dumbells- 3 sets 8-10 reps
Military reverse presses 8-10 reps – 3 sets
Shrugs on machine 8-10 reps – 3 sets – go heavier if needed, dropset to 2 weights 20kg shrugs

Saturday – Biceps and Triceps + Cardio

- Triceps
Skullcrushers – 3 Sets – 6 to 8 reps. then drop set with inner grip to chest
Rope Pulldowns 3 sets – 6 to 8 reps. then drop down to lower weight until fail.
Seated Dips with 60-80 kg of weight on lap. 3 sets, 10 reps

- Biceps
W Bar with seat inclining 3 sets 6-8 reps, then drop set with inner curls with lower weight
3 sets seated dumbbell curls – 6 to 8 reps
Concentration Curls – 3 Sets – 6 to 8 reps
Hammer Curls – 3 sets – 6 to 8 reps

Sunday – Traps + Calves + forearms + Abs

Shrugs on machine 8-10 reps – 3 sets – go heavier if needed, dropset to 2 handheld weights 20kg shrugs.
Calf Raises – 8-10 Reps – Go Heavier if needed

- Forearms
Side Hammer Curls – 8-10 Reps – 3 Sets
finger palm raises reverse – 8-10 Reps – 3 sets
pull downs with straight bar- 8-20 Reps – 3 Sets

- Calves
Donkey calve raises – 10 reps – 3 sets
Standing calve raises – 10 reps – 3 sets
Leg Press extensions – 10 reps – 3 sets


DIET PLAN:

Meal 1: Pro/Carb 8:00am
10 Egg Whites, 1 Scoop Of Whey Protein, 1 cup oatmeal + blueberries
56g protein / 54g carbs / 5g fat

Meal 2: Pro/Fat/Carb 10:00am
Lean Ground Beef, 50g Cottage Cheese, green veggies 200 grams brown rice
55g protein / 47g carbs / 20g fat

Meal 3: Pro/Carb 12:00pm
2 x Chicken Breast, 200 grams brown rice + vegies
85g protein / 84g carbs / 3g Fat

Meal 4: Pro/Fat 2:00pm
200g Chicken + 200 Gram brown rice, Veggies
60g protein / 84g carbs / 10g Fat

Meal 5: PPWO 5.00pm
Boneless Skinless Chicken Breast, 1 Cup Vegies + 100 gram brown rice
50g protein / 32g carbs / 3g fat

Workout: 7:00pm

Meal 6: PWO Right After Training
2 Scoops Whey Protein / 80g of Dextrose
45g protein / 80g carbs / 0g fat

Meal 7: Pro/Carb 8-8:15pm
Lean Protein of your choice, 100 Gram brown rice + 2 natty peanut butter scoops
50g protein / 27.5g carbs / 18g fat

Meal 8: Before Bed 10:00pm
3 Scoops of Caseine Protein, 1.5 Tbsp. Flax Seed Oil
60g protein / 3g carbs / 21g Fat

Protein: 459 grams - Carbs: 399.5 grams - Fat: 80 grams


RESULTS: AESTHETICS

end of a clean bulk:

end of a cut:

Mirin'

 

[Transformers]

Powerblocks, pull up bar, towel, chair = P90x = convenience, efficiency, and possibly the best regimented, workout program i've done that caters to people like us in med school who are pressed for time

i went from mediocre fit to running the court/fields with DIII athletes fit in 3 months with p90x...p90x works...im sure p90x/insanity HYBRID works betters

 

[RestoreSight]

Monday – Chest + Abs
Incline Dumbbells, 6-8 Reps
Flat Bench press – 6-8 Reps
Decline Bench Press – 6-8 Reps
cables (PEC TECK) – Decline, Flat, Incline, 3 sets each

Tuesday – Biceps and Triceps + Cardio

- Triceps
Skullcrushers – 3 Sets – 6 to 8 reps. then drop set with inner grip to chest
Rope Pulldowns 3 sets – 6 to 8 reps. then drop down to lower weight until fail.
Seated Dips with 60-80 kg of weight on lap. 3 sets, 10 reps

- Biceps
W Bar with seat inclining 3 sets 6-8 reps, then drop set with inner curls with lower weight
3 sets seated dumbbell curls – 6 to 8 reps
Concentration Curls – 3 Sets – 6 to 8 reps
Hammer Curls – 3 sets – 6 to 8 reps

Wednesday – Back + Abs

Wide Grip pulldowns – 3 sets 8-10 Reps – Dropset to lower if cannot reach 10 reps
Inner Grip Pulldowns – 3 sets 8-10 Reps – Dropset to lower if cannot reach 10 reps
Inner Grip middle seated – 3 sets 8-10 Reps – Dropset to lower if cannot reach 10 reps
T Bar seated – 3 sets 8-10 Reps – Dropset to lower if cannot reach 10 reps

Thursday – Legs + Cardio

Squats – 6-8 Reps – 3 sets – Heavy
Leg Press – 8-10 Reps Slow and heavy
Leg raises – 6-10 Reps slow and heavy
Calve Raises – 8-10 Reps – Go Heavier if needed

Friday – Shoulders + Abs

Shoulder presses 8-10 Reps – Go heavier if needed
Dumbbell side Raises – 8-10 Reps – 3 sets
Arnie Presses Dumbells- 3 sets 8-10 reps
Military reverse presses 8-10 reps – 3 sets
Shrugs on machine 8-10 reps – 3 sets – go heavier if needed, dropset to 2 weights 20kg shrugs

Saturday – Biceps and Triceps + Cardio

- Triceps
Skullcrushers – 3 Sets – 6 to 8 reps. then drop set with inner grip to chest
Rope Pulldowns 3 sets – 6 to 8 reps. then drop down to lower weight until fail.
Seated Dips with 60-80 kg of weight on lap. 3 sets, 10 reps

- Biceps
W Bar with seat inclining 3 sets 6-8 reps, then drop set with inner curls with lower weight
3 sets seated dumbbell curls – 6 to 8 reps
Concentration Curls – 3 Sets – 6 to 8 reps
Hammer Curls – 3 sets – 6 to 8 reps

Sunday – Traps + Calves + forearms + Abs

Shrugs on machine 8-10 reps – 3 sets – go heavier if needed, dropset to 2 handheld weights 20kg shrugs.
Calf Raises – 8-10 Reps – Go Heavier if needed

- Forearms
Side Hammer Curls – 8-10 Reps – 3 Sets
finger palm raises reverse – 8-10 Reps – 3 sets
pull downs with straight bar- 8-20 Reps – 3 Sets

- Calves
Donkey calve raises – 10 reps – 3 sets
Standing calve raises – 10 reps – 3 sets
Leg Press extensions – 10 reps – 3 sets


DIET PLAN:

Meal 1: Pro/Carb 8:00am
10 Egg Whites, 1 Scoop Of Whey Protein, 1 cup oatmeal + blueberries
56g protein / 54g carbs / 5g fat

Meal 2: Pro/Fat/Carb 10:00am
Lean Ground Beef, 50g Cottage Cheese, green veggies 200 grams brown rice
55g protein / 47g carbs / 20g fat

Meal 3: Pro/Carb 12:00pm
2 x Chicken Breast, 200 grams brown rice + vegies
85g protein / 84g carbs / 3g Fat

Meal 4: Pro/Fat 2:00pm
200g Chicken + 200 Gram brown rice, Veggies
60g protein / 84g carbs / 10g Fat

Meal 5: PPWO 5.00pm
Boneless Skinless Chicken Breast, 1 Cup Vegies + 100 gram brown rice
50g protein / 32g carbs / 3g fat

Workout: 7:00pm

Meal 6: PWO Right After Training
2 Scoops Whey Protein / 80g of Dextrose
45g protein / 80g carbs / 0g fat

Meal 7: Pro/Carb 8-8:15pm
Lean Protein of your choice, 100 Gram brown rice + 2 natty peanut butter scoops
50g protein / 27.5g carbs / 18g fat

Meal 8: Before Bed 10:00pm
3 Scoops of Caseine Protein, 1.5 Tbsp. Flax Seed Oil
60g protein / 3g carbs / 21g Fat

Protein: 459 grams - Carbs: 399.5 grams - Fat: 80 grams


RESULTS: AESTHETICS

end of a clean bulk:

end of a cut:

I bet your one of those top-heavy guys with really skinny legs.

I do triathalons. Run/bike/swim about 3-4 times a week. 5 miles, then 10-15 miles on the bike, then 1000 meter swim. Nothing keeps you in shape like cross-training.

 

[SpecterGT260]

Monday – Chest + Abs
Incline Dumbbells, 6-8 Reps
Flat Bench press – 6-8 Reps
Decline Bench Press – 6-8 Reps
cables (PEC TECK) – Decline, Flat, Incline, 3 sets each

Tuesday – Biceps and Triceps + Cardio

- Triceps
Skullcrushers – 3 Sets – 6 to 8 reps. then drop set with inner grip to chest
Rope Pulldowns 3 sets – 6 to 8 reps. then drop down to lower weight until fail.
Seated Dips with 60-80 kg of weight on lap. 3 sets, 10 reps

- Biceps
W Bar with seat inclining 3 sets 6-8 reps, then drop set with inner curls with lower weight
3 sets seated dumbbell curls – 6 to 8 reps
Concentration Curls – 3 Sets – 6 to 8 reps
Hammer Curls – 3 sets – 6 to 8 reps

Wednesday – Back + Abs

Wide Grip pulldowns – 3 sets 8-10 Reps – Dropset to lower if cannot reach 10 reps
Inner Grip Pulldowns – 3 sets 8-10 Reps – Dropset to lower if cannot reach 10 reps
Inner Grip middle seated – 3 sets 8-10 Reps – Dropset to lower if cannot reach 10 reps
T Bar seated – 3 sets 8-10 Reps – Dropset to lower if cannot reach 10 reps

Thursday – Legs + Cardio

Squats – 6-8 Reps – 3 sets – Heavy
Leg Press – 8-10 Reps Slow and heavy
Leg raises – 6-10 Reps slow and heavy
Calve Raises – 8-10 Reps – Go Heavier if needed

Friday – Shoulders + Abs

Shoulder presses 8-10 Reps – Go heavier if needed
Dumbbell side Raises – 8-10 Reps – 3 sets
Arnie Presses Dumbells- 3 sets 8-10 reps
Military reverse presses 8-10 reps – 3 sets
Shrugs on machine 8-10 reps – 3 sets – go heavier if needed, dropset to 2 weights 20kg shrugs

Saturday – Biceps and Triceps + Cardio

- Triceps
Skullcrushers – 3 Sets – 6 to 8 reps. then drop set with inner grip to chest
Rope Pulldowns 3 sets – 6 to 8 reps. then drop down to lower weight until fail.
Seated Dips with 60-80 kg of weight on lap. 3 sets, 10 reps

- Biceps
W Bar with seat inclining 3 sets 6-8 reps, then drop set with inner curls with lower weight
3 sets seated dumbbell curls – 6 to 8 reps
Concentration Curls – 3 Sets – 6 to 8 reps
Hammer Curls – 3 sets – 6 to 8 reps

Sunday – Traps + Calves + forearms + Abs

Shrugs on machine 8-10 reps – 3 sets – go heavier if needed, dropset to 2 handheld weights 20kg shrugs.
Calf Raises – 8-10 Reps – Go Heavier if needed

- Forearms
Side Hammer Curls – 8-10 Reps – 3 Sets
finger palm raises reverse – 8-10 Reps – 3 sets
pull downs with straight bar- 8-20 Reps – 3 Sets

- Calves
Donkey calve raises – 10 reps – 3 sets
Standing calve raises – 10 reps – 3 sets
Leg Press extensions – 10 reps – 3 sets


DIET PLAN:

Meal 1: Pro/Carb 8:00am
10 Egg Whites, 1 Scoop Of Whey Protein, 1 cup oatmeal + blueberries
56g protein / 54g carbs / 5g fat

Meal 2: Pro/Fat/Carb 10:00am
Lean Ground Beef, 50g Cottage Cheese, green veggies 200 grams brown rice
55g protein / 47g carbs / 20g fat

Meal 3: Pro/Carb 12:00pm
2 x Chicken Breast, 200 grams brown rice + vegies
85g protein / 84g carbs / 3g Fat

Meal 4: Pro/Fat 2:00pm
200g Chicken + 200 Gram brown rice, Veggies
60g protein / 84g carbs / 10g Fat

Meal 5: PPWO 5.00pm
Boneless Skinless Chicken Breast, 1 Cup Vegies + 100 gram brown rice
50g protein / 32g carbs / 3g fat

Workout: 7:00pm

Meal 6: PWO Right After Training
2 Scoops Whey Protein / 80g of Dextrose
45g protein / 80g carbs / 0g fat

Meal 7: Pro/Carb 8-8:15pm
Lean Protein of your choice, 100 Gram brown rice + 2 natty peanut butter scoops
50g protein / 27.5g carbs / 18g fat

Meal 8: Before Bed 10:00pm
3 Scoops of Caseine Protein, 1.5 Tbsp. Flax Seed Oil
60g protein / 3g carbs / 21g Fat

Protein: 459 grams - Carbs: 399.5 grams - Fat: 80 grams


RESULTS: AESTHETICS

end of a clean bulk:

end of a cut:

Maybe I missed an earlier post but...... isn't this supposed to be workouts while in med school?

This would be pretty difficult to stick to.... but you would know this as an "attending" 🙄

Sent from my DROID RAZR using SDN Mobile

 

[SpecterGT260]

Powerblocks, pull up bar, towel, chair = P90x = convenience, efficiency, and possibly the best regimented, workout program i've done that caters to people like us in med school who are pressed for time

i went from mediocre fit to running the court/fields with DIII athletes fit in 3 months with p90x...p90x works...im sure p90x/insanity HYBRID works betters

I've done both (ish.... haha). My problem with p90x is that it gets boring very quickly. Insanity was better but I got irritated w SeanT always telling me to "jack it out" and tanyas weird duck face.... oh also the fact that his warm up includes 10 min of basically sprinting.

I've moved to just resistance lifting at home. I can knock a pretty good workout out in half hour to an hour using power blocks and my bowflex. Alternate chest/back/squats and arm/shoulder circuits and cardio/abs. 2x week w 1 day off.

The resistance of the bow flex is only about 1/2 what it claims. I just spent some time this afternoon tinkering with it. Added the 410 lbs upgrade and reversed the arms (as directed the cables interfere with the position changer thing so I'm trying them installed backwards.... anyone else w an extreme se may know what I'm on about....)

Biggest problem is the loss of resistance.... Those rods arent what they claim and they are only close-ish when you are at full extention. Works ok for some exercises, but not so well for others.....
To fix:
Ordered some soloflex bands online (thick rubber bands) and I'm going to try positioning them around the bow flex rods midway up to salvage some of that lost resistance. The idea came from an ebay item called the bowflex rod companion or something like that. Basically a plate that you adjust up and down on the rods - it effectively shortens the rod which increases resistance. This sounded like a recipe for disaster and a rod shard in my back..... some interwebs searching brought up a competitor machine -the soloflex - which uses thick rubber bands (about 6" long and in scaled resistance from 5-100 lbs.... which is probably inflated like the bowflex and is relative to the travel of the lever arm). Anyways, they are 6" long with 7/8" holes in each end to attach to the machine. I plan to put them over the 50lbs power rods somewhere in the middle to get the same effect as the rod companion thing. The way I see it, they will give a little so I wont be cracking my rods in half, and they will add extra resistance through part of the rep. Should be a balancing act between the added resistance of effectively shortening the rod and the intrinsic resistance of the band itself. The goal is to get a true 180lbs resistance from each hand grip (87% advertised resistance). I'll check it out using my hanging deer scale

Anyways, the whole mess cost me ~$750 originally on either amazon or ebay (new in box) and another 20 now for the bands. A little steep, but considering I had already budgeted a gym membership into my student loans..... it all worked out just fine.
If anyone has gone this route or plans to at some point I can send pictures or more information of the setup once it is put together. Should be very simple


EDIT: p.s. if there are any other bowflex owners out there, I decided to use the ab strap as a squat harness. Just use the black straps that go with the squat bar, and hook them between the normal rings and the handle loops (create an under the arm strap. Hook this newly-made loop to the floor cables and voila - squat harness without that damn bar digging into your back...... since there is no catch for the cables to allow you to pre-load the rods while getting under the bar, the options are either try to shimmy under a heavily weighted bar really low and hurt your back, let line out to the point that you can only go half way down, or go with very little weight. This kinda solved all of those problems as it is way easier to get in to

 

[SpecterGT260]

holy crap this is an old thread......

 

[SpecterGT260]

Powerblocks, pull up bar, towel, chair = P90x = convenience, efficiency, and possibly the best regimented, workout program i've done that caters to people like us in med school who are pressed for time

i went from mediocre fit to running the court/fields with DIII athletes fit in 3 months with p90x...p90x works...im sure p90x/insanity HYBRID works betters

Do you think that is reasonable for med school?

 

[Mdard]

Do you think that is reasonable for med school?

Depends on your level of commitment. It is physically possible to do p90x and get in the top 10% of your class (as well as sleep and have about 14 hours a week to just veg). It is balls tough and the most difficult parts are getting up early (to study or workout, whatever you do first), focus in class (we don't have recorded audio/video), study when it's study time (instead of FB, SDN, ESPN, etc). Basically all motivation stuff. If you fail at those things, the first thing to get sacrificed is working out.

I did it, but then I switched to Stronglifts 5x5 followed by 4x100 sprints. Took about 6.5 hours a week instead of 8ish, and it was only 3xWeek. Do work while everyone lives off ramen and sleeps 9+ hours a day and complains how hard med school is.

 

[HughMyron]

Where did "supaturk's" sleeve tattoo go in the second pic?

 

[Smokemont]

Where did "supaturk's" sleeve tattoo go in the second pic?

Two different time points. He wasn't satisfied with his bro level and decided to get the 3/4 sleeve.

 

[cxp119]

Senior year of undergrad caught up with me last year... once I got my first acceptance letter, I decided I was done with school and went out a lot, ate bad food, etc. and ended up gaining a lot of weight. I started doing crossfit when I started med school (I joined a crossfit affiliate, but I do know of people who follow the workouts on the website and do it on their own), and I haven't been in shape like this since high school cross country pre-breaking my leg and losing all of my endurance.

I love that it's different every day, and it is an hour max - the actual workouts aren't even that long. Most range in the 20-ish minutes, but some are less. I add some cardio once in a while, but for the most part I just stick to the programming at my gym. Some days are strength days (deadlifts, squats, oly lifts), other days are workouts that you try to finish with the fastest time possible. Almost every day you're left gasping on the floor. I'm a girl, and I definitely haven't gotten "bulky" either.

Also, proof that you can be awesome and super-fit and still be super-awesome in med school, I present Julie Foucher, a med student at CCLCM and competes in crossfit competitions. This year she got 2nd place in the nation:

 

[CaptainSSO]

Lay off, specter!

He is obviously just a 22 year old attending.

 

[SpecterGT260]

Lay off, specter!

He is obviously just a 22 year old attending.

Oh... one of those.... my bad brah

Sent from my DROID RAZR using SDN Mobile

 

[CassieBagley]

nothing

 

[HughMyron]

Depends on your level of commitment. It is physically possible to do p90x and get in the top 10% of your class (as well as sleep and have about 14 hours a week to just veg). It is balls tough and the most difficult parts are getting up early (to study or workout, whatever you do first), focus in class (we don't have recorded audio/video), study when it's study time (instead of FB, SDN, ESPN, etc). Basically all motivation stuff. If you fail at those things, the first thing to get sacrificed is working out.

I did it, but then I switched to Stronglifts 5x5 followed by 4x100 sprints. Took about 6.5 hours a week instead of 8ish, and it was only 3xWeek. Do work while everyone lives off ramen and sleeps 9+ hours a day and complains how hard med school is.

Eh, P90x is too much work, it's hard enough doing a 3day/week split with other days for cardio haha.

 

[alerk323]

Senior year of undergrad caught up with me last year... once I got my first acceptance letter, I decided I was done with school and went out a lot, ate bad food, etc. and ended up gaining a lot of weight. I started doing crossfit when I started med school (I joined a crossfit affiliate, but I do know of people who follow the workouts on the website and do it on their own), and I haven't been in shape like this since high school cross country pre-breaking my leg and losing all of my endurance.

I love that it's different every day, and it is an hour max - the actual workouts aren't even that long. Most range in the 20-ish minutes, but some are less. I add some cardio once in a while, but for the most part I just stick to the programming at my gym. Some days are strength days (deadlifts, squats, oly lifts), other days are workouts that you try to finish with the fastest time possible. Almost every day you're left gasping on the floor. I'm a girl, and I definitely haven't gotten "bulky" either.

Also, proof that you can be awesome and super-fit and still be super-awesome in med school, I present Julie Foucher, a med student at CCLCM and competes in crossfit competitions. This year she got 2nd place in the nation:

Not in medschool but wanted to put in my crossfit plug. I go 2-3 times a week (although I would like to do more), which totals about 3-4 hours a week of work including transit time to and from the gym. I have never been in better shape and for the amount of time you put in, it's incredibly efficient. If you want to get "huge" than you need to supplement with your own days of heavy resistance training (although for most people, the crossfit stuff will be enough, at least for the first 6-8 months).

The workouts focus on "functional" movements, pullups, squats, pushups, oly lifts, and forgoes useless exercise designed to just make you look pretty like bicept curls etc...

also you develop this great sense of being better than anyone who doesn't do it, so that's fun too. Between that and medical school you'll pretty much feel superior to anyone.

 

[SpecterGT260]

I don't think that is the same guy from the earlier pictures..... the tat's dont seem right (and yes I am aware that the last one is a reflection.....)


"Unaesthetic"? seriously brah? I mean, I know you're trolling, but are people really as meat-headed as you are portraying yourself?

p.s. making all of your bros and any potential girlfriend's fathers call you "Dr. Muscles" doesn't actually make you an attending physician..... Just in case there was some confusion upon your signup.

 

[alerk323]

I don't think that is the same guy from the earlier pictures..... the tat's dont seem right (and yes I am aware that the last one is a reflection.....)


"Unaesthetic"? seriously brah? I mean, I know you're trolling, but are people really as meat-headed as you are portraying yourself?

p.s. making all of your bros and any potential girlfriend's fathers call you "Dr. Muscles" doesn't actually make you an attending physician..... Just in case there was some confusion upon your signup.

Yea I always thought the point of working out was to become more fit/strong, not to look pretty.

Unless your're a girl...

edit: annoying girls

 

[SpecterGT260]

the point of my post was that people who are that absurdly "bro" tend to use words and phrases as buzwords - and based on the use you can tell that they barely have a grasp of what the words mean. Its kinda like trying to load your AOL account while also defragging your old Windows 95 computer..... I mean.... it still gets done but dammit if you arent maxing out the little guy's processor. The parallel actions here being "words" and "the having of hypertrophic muscles". I didn't realize these were such conflicting processes 😕

 

[CassieBagley]

nothing

 

[SpecterGT260]

"policing" would imply that I am saying it is not allowed. Rather, I made the comment that use of such slang is not only irritating to those of us who use more than 4 brain cells, but also the form of the use demonstrates an..... um... "interesting" level of cognitive ability.


p.s. what I did here... still not policing 😉

 

[SpecterGT260]

the point of lifting is to date aesthetic 9+/10s, like my gf

Bestiality is not ok....

Sent from my DROID RAZR using SDN Mobile