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Old 05-28-2011, 01:50 PM   #1
Mad Doc
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Default Mens sana in corpore sano!

Hi! First of all, sorry if my English sucks, but unfortunately it`s not my mother tongue. Please feel free to correct me or laugh at me if I say something inappropriate or something not understandable.

I am a 24 year old medical student (thus the stupid name) weighing ~195lbs and train for about 3 years now. Unfortunately I have herniated my back 6 years ago during military/civil service for my beloved (cough) country, and have to deal with it from time to time (last 2 months eg) and so I usually include some pre/rehab.

Currently I have no time for going to the gym (subinternship + exams) but I still have a barbell at home (yes, 50qm and a barbell, my girlfriend loves it!) and even three fancy kettlebells(16, 24, 32 kg).

So I train at home in a very "spartan" (euphemistic for short) way. But I really try to train in a meaningful way and believe that there will be a time with a rack and a bench in my home. My mid-term goals currently are:

Deadlift 400lbs x20
Clean&Press 200lbs x1
Pullups BWx20

My "best" lifts are:

Squat: 375lbs x1
Bench: 275lbs x1
Deadlift: 400lbs x1 (so I just have to add 19 reps!)
Press: 160lbs x1
Pullups: BW x5 (got a little fat)

Additionally I really want to learn kettlebell snatching and of course like everbody else, be in a good condition. A little bit more muscles, huges pipes, and hard abs wouldn`t hurt either.

Ok, please don`t hesitate to ask any questions.

This is my current template, done in an alternating manner, hopefully three times a week.

Deadlift I start with 100kg here. first I head for 12 reps, next time for 16, and after completing that for 20. Then I add 5kg and start all over at 12.
Squats: Bodyweight squats, one legged (?), goblet squats, front squats (high reps, because no rack), about 4 sets
Leg raise, about 4 sets

Clean(once)&Press(multiple times) x3 reps x5 sets
Pullups
Pushups
Curls

Before every session: single legged Romanian Deadlifts and Get Ups with the 16kg kettlebell

After every session: Swings

Feel free to critizise!

Last edited by Mad Doc; 05-28-2011 at 01:59 PM.
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Old 05-28-2011, 02:02 PM   #2
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Today: (and it`s always: weight x reps x sets)

Clean and Press
60kgx3x5

Pullups
0x1x12

Pushups (sloooowly with a break down on the floor)
0x15x2
0x10x2

curls
I forgot them

Swings
24x10x4 with 30 secs break between sets.


conclusion:

good, and easy start in the new training "cycle"

One last questions, for those who perhaps follow my litany: do you mind weight in KGs or would you prefere LBS?

Thanks!
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Old 05-28-2011, 02:13 PM   #3
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Welcome to MAB! Training looks good; lifting with just a bb and kb's makes one creative!

As for the squat without a rack; Have you tried the zercher lift or the hack squat? Both are decent alternatives and lets one handle a bit more weight than cleaning the bar to a front squat.

Good luck with acomplishing your goals!!
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Old 05-29-2011, 11:09 AM   #4
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Great stuff Mad Doc!



I don't mind either Kgs or Lbs but I tend to work in Kgs.
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Old 05-30-2011, 12:56 PM   #5
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Thank you for the welcome!

Quote:
I don't mind either Kgs or Lbs but I tend to work in Kgs.
This makes it easier for me, because all my plates and the bells are in kgs.

Today`s train again was in a huge hurry.

Getups, and singe legged romanian deadlifts for warming up

Deadlift
100kg x16

Bodyweight Squats and some Abs.

Swings
24x12x4 with 30 sec break.

Conclusion:

Deadlifts still easy and bodyweight stuff for getting loose.
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Old 05-30-2011, 01:01 PM   #6
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Knock, knock, its big Doc.

I have just unlocked my mental treasury stock by making this journal block.

I am physically and mentally strong around the clock.

I am mad doc and I generously rock.

Ya got that?

good luck with the journal young man.
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After losing 40+ unwanted lbs:

At 152/154lbs:


At 162-168:
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Old 05-30-2011, 05:50 PM   #7
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Subbed and looking forward to seeing you hit your goals and then some.
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Old 06-01-2011, 08:17 AM   #8
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thank your for the support vitality and bend the bar!

today's training

getups and slrdl with 16kg kettlebell

clean and press
62,5kg/137,5lbs x3x5

pushups, pullups, curls.

conclusion: putting strength in the bank^^ bwe stuff is nice
for training at home. will try to work up to the one handed
versions! willnfollow the exercise progressions from a book called convict conditioning. nice book for this purpose with strange
training templates!

Last edited by Mad Doc; 06-01-2011 at 08:19 AM.
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Old 06-08-2011, 02:26 PM   #9
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6.6.

press
60x5x3

deadlifting a little bit

8.6.

press
60x5

deadlift
90x5
110x5
100x5
90x5x10
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Old 06-08-2011, 06:19 PM   #10
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Looking forward to seeing your thoughts on the program(s) from that book.
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