Nativetroutbum's Training Log... comments/critique welcome!!!

Forgot yesterday's cardio. Treadmill was my typical 25 minutes 13.5% grade, 3.3-3.5 speeds.

C2 Rowing:
500m: 1:58
500m: 1:52
:20 - 113m
:20 - 112m
:20 - 112m
 
Had a pretty good day in the gym today, hit a PR on Dips and mixed in lots of negatives with mostly 5 second eccentrics.
Deads: 45x10, 135x6, 225x3, 365x5, 365x5
Dips: BWx5, BWx5, BW+135x2+3 neg, BW+135x1.5+3 neg, BW+135x1.9+3 neg
Chins: BW+65x5 neg, BW+65x5 neg, BW+65x5 neg
Leg press: 290x5, 470x1, 565x5, 565x3+2 neg
DB Bent Row: 100x5 neg, 100x5 neg
Calf Press: 380x6 neg, 380x6 neg, 380x6 neg
DB Upright row: 45x10, 45x10, 45x10
Decline crunches: 15 neg, 10 neg
Fly Machine: 120x15, 120x15

Notes:
Deads - odd, first set was harder than the second. Mental let down I think. Got myself all amped up for the second set and was easier...
Dips - Conentric and eccentric. Very happy I got 2 concentric reps of +135, was only expecting to get 1. Set 2 was a 2nd rep concentric fail 1/2 way up. Set 3 I was moving the second concentric rep very slowly and a guy in the gym spotted me a little, put his hand under the plates. He said he "barely touched it," still, he touched it. All in all, I'm pretty happy about dips today.
Chins - all eccentric here and it's very easy to identify where my weakness is, it's at the top of the movement; the full contracted bicep position. First couple reps were steady and even. Reps 3-5 were really quick at the top and then slow and steady after, biceps just didn't have the juice to hold it. I'm determined to remedy this next cycle, going to just keep my loads lighter and focus on full-complete MikeyNov form for chins.
DB bent rows - concentric and eccentric. Quick concentric, 5 second eccentric.
Decline crunches - concentric and eccentric. Not fun.

BW was 180.8 after.

Food today:
Calories: 3060
Carbs: 331
Fats: 81
Protein: 272
 
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Cardio and a little light weight work... just felt like it since I'm "off" of weight training until Monday.

C2 Rowing, damper on 10:
500m - 1:58 (forgot to look, but around 32 strokes per minute)
500m - 1:50
:20 - 114m (42 strokes per minute)

BB Flat Bench: 135x15, 135x15
Alternating DB Curls: 30x10, 30x10
Simultaneous DB Hammer Curls: 20x10, 20x10

Uphill walking 13.5% for 25 minutes at 3.5 speed.

BW was 179.8.

Food was 2867 calories, 274 carbs, 96 fats, and 240 protein.

Pretty amazing how sore my pecs were after 2 light sets of bb flat bench... obviously I was pretty tore-up from "heavy" negatives on Thursday. I'm thinking I might try to work BB Flat bench back into my routine next cycle. I forgot how awesome flat bb bench was.
 
Pretty good Monday in the gym after a pretty horrible Monday at work.

Deads: Air squatsx10, 135x6, 225x3, 365x5, 365x5
Dips: BW+135x1+4 neg, BW+135x1+4neg, BW+135x1+4neg
Chins: BW+ 65x5neg, BW+ 65x5neg, BW+ 65x5neg
Leg Press: 200x5, 290x5, 380x5, 565x5neg, 565x5neg
DB Bent Row: 100x5+5neg, 100x5+5neg, 100x5+5neg
Calf Press: 380x8+8neg, 380x8+8neg, 380x8+8neg
Decline crunches: 20, 20
DB Upright Rows: 45x10, 45x10, 45x10
Fly Machine: 120x15, 120x15

Notes:
Deads- First rep of set 1 came up slowly... reps 2-5 were faster but I lost a little form on rep 5. Set 2 was better, rep 1 came up at a good speed, but I lost form on reps 4 and 5.
Dips- Only attempted 1 concentric rep and then 4 eccentrics on each set.
Chins- All negatives... All wow...
Leg Press- Lots of warmups and then 10 negatives for working weight... Wow, quads were screaming.
DB bent rows- Exploded the DB up to the top and held it for a second or two, then slowly lowered back to starting position; so concentric and eccentric.

BW was 180.6 after workout. I didn't calculate my calories yet, but I'm guessing I was only about 2600-2700. Kept protein high, probably 245g.

Hopefully I'll sleep and eat well tomorrow, I need it!! Hope ya'll are doing well!!!
 
Cardio and a few light weights today.

C2 rowing, damper on 10:
500m, 1:59
:20, 118m, 44spm, 576 avg watts
:20, 118m, 45spm, 590 avg watts
:20, 119m, 46spm, 599 avg watts

I adjusted my foot position and WOW, what a difference. I basically moved the heel cup thingy to the #1 position, so ball of my foot is now on the slightly raised portion of the poot pad, my toes are completely off the pad; my arse still came up off the seat a couple times, but everything felt more solid for sure. For my first sprint, i didn't have the c2 on the watt-mode, so I was just watching meters and SPM (i obviously checked it afterward). Then I switched to watt-mode DURING my 2nd and 3rd set... Very motivating watching the watts readings with each stroke... each stroke I kept trying to pull harder to get that number higher. Pretty fun way to do some cardio! Thanks for the tips, LoL!

Light weights, just because...
DB Curls: 30x10, 30x7
DB Hammer Curls: 25x10, 25x7
BB Flat bench: 135x15

Then did a scant 12 minutes walking up hill on the ole' treadmill...

BW was a somewhat shocking 178.8 after. I am looking a bit leaner in "that damn mirror," so the light-cut is seemingly working. Good to implement a dietary change and actually see it work in both directions. Probably measure skin folds this weekend. Hope I haven't lost too much muscle.

Food today:
Calories: 2733
Carbs: 258
Protein: 282
 
nativetroutbum said:
Cardio and a few light weights today.

C2 rowing, damper on 10:
...
:20, 119m, 46spm, 599 avg watts
Click to expand...
Oh my! You were so close to breaking the 600W barrier! :D As your deadlift numbers continue to rise, you will no doubt see the same thing happen to your power output on the erg.

nativetroutbum said:
I adjusted my foot position and WOW, what a difference. I basically moved the heel cup thingy to the #1 position, so ball of my foot is now on the slightly raised portion of the poot pad, my toes are completely off the pad; my arse still came up off the seat a couple times, but everything felt more solid for sure. For my first sprint, i didn't have the c2 on the watt-mode, so I was just watching meters and SPM (i obviously checked it afterward). Then I switched to watt-mode DURING my 2nd and 3rd set... Very motivating watching the watts readings with each stroke... each stroke I kept trying to pull harder to get that number higher. Pretty fun way to do some cardio! Thanks for the tips, LoL!
...
Click to expand...
That's sounding much better. Part of staying on the seat is technique too. The drive should be explosive but also smooth. If you are lifting your bodyweight off the seat then that component of the force you are producing is not going into the erg. It's a bit like the O-lifts: initially it seems difficult to get everything working optimally but with practice it becomes almost second-nature—although there's always room for improvement! :)
 
Thanks Lol. I'll keep working on my rowing technique, I know it's off a bit.

I didnt' sleep worth a damn last night, tossing and turning all night... then one of my kiddos was up at 0500, about 1 hour before my alarm... so I MAYBE got 2 good hours of rest. Brutal. I tried to compensate by eating more carbs today, so I added 2 cups of white rice to my food today... removed a few pieces of fruit... Ended up having a GREAT workout. Hit another deadlift PR (and added 5 pounds to leg press for another PR).

Deads: 45x10, 135x5, 225x2, 225x2, 370x5, 370x5 (PR!)
Dips: BWx5, BW+135x2+3neg, BW+135x1+4neg, BW+135x1+4neg
Chins: BW+70x5neg, BW+70x5neg, BW+70x5neg
Leg Press: 290x5, 380x5, 470x2, 570x5, 570x5
DB Bent Row: 100x6+6neg, 100x6+6neg, 100x6+6neg
Calf Press: 380x10, 380x10, 380x10
DB Upright row: 45x10, 45x10
Decline Crunches: 20, 20
Fly Machine: 125x15, 125x15

Notes
Deads - Warmups felt GREAT so I figured, what the heck, what's 5 more pounds. Nailed it. Form broke down on reps 4 and 5 in both sets. Nothing horrible, but a little round. Rep 10 I needed to sorta shrug the bar up once or twice to get all the way up... Still, I got it.
Dips - I made sure to focus on the bottom of the eccentric and basically pause for 1 full second at the end with a total of ~5 seconds for each negative. Pecs are still feeling pumped hours later and shoulders are already a little sore.
Chins - Wow... First negative was a solid 5 seconds down... rep 15 was maybe 2 seconds. Intense. Getting a really good stomach contraction while doing these too... holding my body straight but keeping my knees up with the weight belted in but sorta resting on my quads so it doesn't hit the step I'm using to stand up into the pull up bar. Core is really getting hammered.
Leg Press PR. Yay.

BW was 180.6 after.

Food today:
Calories: 2940
Carbs: 319
Fats: 68
Protein: 274
 
Thanks, LoL. It's amazing what 100mg of caffiene can do! For a few months now I've cut morning caffiene out of my diet, drinking only decaf; the only caffiene I consume is 100mg about 15-30 minutes before my workout, paired with 25 grams of sugar goo... Amazing what that caffiene and sugar does for me workout-wise.

I slept very well last night, head hit the pillow and the next thing I knew, my alarm was going off! I'm hoping for another night like that! Amazing how good a good night's rest feels.

Skipped cardio today... I'm scheduled to go camping with my girls this weekend but the weather may postpone our trip (hurricane down in Florida sending a lot of rain our way). If the trip is on, I'll probably go light on deads tomorrow and go heavy on everything else. Going to need my back un-fatigued in order to do everyting I need to do camping in the woods. If the camping trip is off, then I'll hit everything hard tomorrow, starting with 2 sets of deads at 370x5.

I haven't missed cardio in a long time, and I always feel like the cardio session helps me recover... Will be interesting to see how I feel tomorrow. Today I'm moderately sore all over. My pecs are probably the most sore.

Food today:
Calorires: 2946
Carbs: 296
Fats: 72
Protein: 288
 
Took it easy on a few things today since I've got a long weekend of camping in front of me :)

Deads: 45x10, 135x6, 225x3, 225x2, 315x6
Dips: BWx5, BWx5, BW+135x1+4neg, BW+135x1+4neg, BW+135x1+4neg
Chins: BW+70x5neg, BW+70x5neg, BW+70x5neg
Leg Press: 200x10, 380x5, 470x2, 570x5
DB Bent Row: 100x7+7neg, 100x6+6neg, 100x6+6neg
Calf Press: 380x7, 380x7
Decline Crunches: 15, 15
DB Upright Rows: 45x7, 45x7
Dips: BWx20

Notes:
Dips - Negatives were all the way down with a 1 second pause at the full stretched position. Wow, pretty amazing.
Chins - Little better today at the top of the motion, if I couldn't hold at the top, I made up for it in the middle; getting a good 5 seconds on each negative.
Bent Rows - Trying to get creative since the 100lb DB is the heaviest we have. Good explosive concentric with a good 5 second eccentric on each rep.
Crunches - Holy crap my core is sore...
Dips - Guy was on the fly machine, so I just went and did unweighted dips. Definitely had a lot more reps in the tank, just stopped at 20. Had a very minor/mild anterior delt pain on the left side. Probably a little inflamation from all of the heavy stuff earlier.

No cardio definitely had me feeling more sore than usual today... that and the heavy negatives I suppose...

2 days off = just what I need right now. Going to be hard to eat right whilst camping, so I'm going to pack a bunch of protein bars and such...

BW was 180.8 today.

Food:
Cal: 3080
Carbs: 383
Fats: 69
Protein: 240
 
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Had a great weekend camping.

My low back is wrecked after overusing it for pretty much everything and attempting to sleep on a flimsy air mattress with two of my three kids. My diet was obviously horrible this weekend... last night I ate hotdogs and doritos and smores... I basically ate more junk in one weekend than I've had in months. I mixed in a few protein bars here and there just to ensure that I got enough protein. Also got a decent breakfast this am; eggs, bacon, pancake...

I should sleep really well tonight now that I'm back in my own bed and working on only a few good hours of sleep this weekend... Hopefully my back will be ok tomorrow. I'm aiming to attempt a 1RM for deads on Friday.

If my back is still wrecked tomorrow, I suppose I'll skip deads and do light deads on Wednesday; then 1RM attempt on Friday (or maybe I should just skip all deads until Friday? I haven't maxed since high-school, so I'm not quite sure the best way to go.) SD would begin on Saturday.

Its been a great cycle, I hope I can finish it well!!
 
Thanks, Totz. So after a decent night's sleep on a proper mattress my back felt good today. I was tired pretty much all day until I took a little caffiene before workout... felt good for the first 1/2 of my workout; then got tired again :) Another good night's sleep should get me back to normal.

Deads: Air squats x10, 45x10, 135x5, 225x2, 225x2, 370x5
Dips: BW+135x1+4neg, BW+135x1+4neg, BW+1+4neg
Chins: BW+70x5neg, BW+70x5neg, BW+70x5neg
Leg Press: 200x5, 380x5, 570x5
DB Bent Rows: 100x5+5neg, 100x5+5neg, 100x7+7neg
Decline crunches: 10, 10, 10
Calf Press: 380x5+5 partials, 380x5+5 partials, BWx20
DB Upright Rows: 45x10, 45x10
FLy machine: 130x15, 130x15

Notes:
Deads - Felt good, decided to only do 1 working set; saving up for Friday's 1RM attempt
Dips - Nice full 1 second pause at the full stretched position... amazing.
Chins - 5 second negatives for each... held the last rep for as long as I could; managed a few extra seconds but on my 15th rep I only got maybe 1 extra second and MAN oh MAN were my biceps burning badly!!

Going to go light with deadlifts on Wednesday, just a few sets of 225x3, maybe 1 set of 275x2; going to continue to hit everything else hard... especially weighted dips. I think I'm actually seeing some pec progression...

BW was 179.4 today. Didn't track diet yet numbers today... might not get around to it.

Will ensure my diet is dialed-in over the rest of this week.
 
Your pulling over double your body weight off the floor for 5 straight reps! You should definitely be capable of pulling 8 plates now. Good luck bro.
 
Took these pics before I went to bed yesterday. Sorta' awkward trying to take a picture of my back, sorry about the poor quality. Didn't really "flex" for any picture except for the last one, which is probably why it is blurry; I couldn't hold the phone still. This is at a BW of 179, and I'm about 5'10". Leg pics didn't fit in the post...


IMAG2010.jpgIMAG2011.jpgIMAG2017.jpgIMAG2020.jpgIMAG2024.jpg
 
Yesterday's cardio workout was great.

500m 1:40
:20, 119m, 600w, 46spm
:20, 119, 584w, 45spm
:20, 118, 545w, 44spm

That first 500 and :20 took it out of me...

Then I walked uphill for 25 minutes, 3.3 speed, 13.5% grade.

Today's weight-work was 1/2 light in preparation for Friday's 1RM dead attempt.

Deads: 135x8, 225x5, 225x5, 225x5
Dips: 3 sets of BW+135x1+4neg
Chins: 3 sets of BW+70x5neg x 3
Leg Press: 380x5, 380x6, 380x10
DB Bent Rows: 3 sets of 100x5+5neg
Calf Press: 3 sets of 280x10
Decline crunches: 15, 15
Upright rows: 2 sets of 45'sx10
Fly Machine: 2 sets of 130x15

Haven't counted calories yet... going heavy on carbs the next couple days so I've got plenty in the tank on Friday!!
 
Back is looking really solid. Pics aren't very good, but looks like your making good progress!
 
Thanks, Sci. Definitely making progress, yeah, I know the pics are not very good quality... crappy phone. Tomorrow is my big 1RM attempt; eating like a horse today and tonight, lots of complex carbs today and tomorrow.

Workout today was just cardio. Came home early and used our neighborhood workout-room-thing... no C2...

Treadmill, 30 minutes walking 3.3 speed, 13.5% grade.
 
Good work, NTB. You're thickening up nicely! :) When it comes time to chisel off some of the fat, you're going to look really solid.

All the very best with your deads tomorrow. Eat like a horse, and lift like a bear!
 
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