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

Really sorry to hear your little girl has bashed herself up so badly. Hope she has a speedy recovery—it always amazes me how fast kids heal up. I'm sure you'll give her lots of love and lots of good things to eat. Some extra vitamin C in her diet (kiwi fruits are great for this) wouldn't be a bad idea. :)
 
Thanks, Lol. She had her first follow-up appointment yesterday. Everything is on the mend. The break of the radius was the bad one, and the doctor was worried that after setting it, it may move... if it moved enough, he would likely have to re-set it. Thankfully, it hasn't moved at all! Now we just have to wait for the swelling to go down enough to cast her arm. Right now, it's in a fiberglass "splint" custom-shaped by the doctor to hold her arm, but open on top; then the whole contraption is wrapped and ace-bandaged to her arm. So for now, she's on pace for a shoulder to wrist cast next week. She will likely have the cast for 8-10 weeks due to the severity of the radius break and the fact that all three bones in the arm are broken.

Took a few friends to the airport at 5:50 this AM, so decided I would hit the gym after and probably get home before the Mrs. and kids were awake :o)

Pretty good morning of training; caffiene is wonderful...

Deads: 45x10, 135x5, 225x5, 225x5, 2 @ 330x5
BB Inc Press: 45x10, 95x10, 135x5, 135x3, 2 @ 200x5, 1@ 200x4+1
High bar full squats: 45x5, 135x5, 135x5, 3 @ 200x5
Chins: BWx5, 2 @ BW+45x5, 1 @ BW+45x5+1+1+1
Dips: BWx5, 2 @ BW+80x5, 1 @ BW+80x5+1+1+1
1 arm landmine Row: Bar+35x10, bar+65x5, bar+85x5, 2 @ bar+90x5, 1 @ bar+95x5
standing SL Calf raise: BW+1 brick x 5, 5, 5, 5 BW+1 brick x 5, 5, 3, 3, 3, 3, 1, 1, 1
Metabolic stuff:
BW Chins: 10, 10
BW Dips: 15
 
Been a rough few days, working and workout out late... so no time to log in.

Already feeling more run down than I should; I think my shoulder/bicep tendon tweak is messing with my head; also, the new exercises I'm introducing are likely messing with my CNS, and it is impacting me a lot more than I thought it would. I may bag the landmine rows and go back to DB rows even though I will not be able to progress the load. Landmine row is a cool exercise, but it is a lot different than good ole' DB rows, much more different than I thought. If I go back to the 100lb dumbbell rows, I suppose I'll just up the volume and add in longer pauses at the top... increase the eccentric time... etc. A little frustrated right now.

Monday's training was not fun... I was rushed becuase I worked late AND I had no energy. I cut many items short, and some out all together.

Deads: 45x5, 135x5, 225x5, 225x5, (belt/straps) 335x5
BB Inc Press: 45x10, 95x5, 135x5, 135x3, 3 @ 205x5
Squats: 45x5, 135x5, (belt) 2 @ 205x5
Chins: 3 @ BW + 47x5 x5 (damn near mikeynov form)
Dips: 2 @ BWx5, 3 @ BW+85x5
Landmine Row: bar+50x5, bar+75x5, 3 @ bar+100x5
--Metabolic stuff, one giant-set:
Pec Fly machine: 110 x 15, 10, 5
Parallel Grip Chins: BWx 5, 5, 5
Dips: BWx 5, 5, 5

Chest is really sore today, calves are still exceptionally sore from Saturday's training. I look forward to completely redeeming myself tomorrow.

Cardio today was nothing to speak of... 3 sets of 500m sprints on the C2, each in the 1:50 range; then 20 minutes on the stationary bike.

BW was 180.2

Food today: 3176 cal, 399 carbs, 73 fats, 245 protein
 
Great day of training today... definitely redeemed myself.

5 minute warmup on the eliptical machine.

Deads: 45x10, 135x5, 225x5, 225x3, (belt/straps) 340x5
BB Inc Press: 45x15, 95x10, 135x5, 210x5, 210x4+1, 210x4+1, 95x20
High Bar Full Squats: 45x5, 135x5, (belt) 3 @ 205x5, 135x10
Chins: 3 @ BW+47.5x5, slow-mo BW x 6+4
Dips: 3 @ BW+90x5, slow-mo BWx10
DB Row: 2 @ 100x5, 1 @ 100x6
SL Calf Press: 130x10, 10, 5, 5, 1, 1, 1, 1, 1; 130x10, 5, 5,
Lying Lateral Delt: 3 @ 10x10
Lying Posterior Delt: 3 @ 10x10

Notes:
Definitely felt better today. Ate a cup of oatmeal before bed; then a cup+blueberries for breakfast... also had good complex carbs at lunch. Pre-workout ritual was right on with simple carbs and caffiene so all was good today. Shoulder still a little tweaky, but nothing too bad. Added my "metabolic" stuff at the end of each exercise where I am working it in; just dropped the weight way down and did a bunch of reps and/or slow-motion reps to really get the blood flowing. Slow-mo chins after my work sets were silly hard but felt great.

BB Inc Press: I gutted through 3 surprisingly strong sets as my pecs were still quite sore from Monday. After 2 sets they almost felt like they were cramping but I managed a 3rd set; felt great. Pecs are still pumped hours later... 210 is really close to my 5RM, so i'll probably stay at this weight for another workout or two. Hoping to hit 225x5 by the end.

Squats: Again these felt very good, form, flexibility... still can't grip the bar properly, but what I'm doing is working for me. I've pretty much got a constant soreness in my hips; not bad sore, good sore. The day after training my legs feel very "heavy" all over. The stationary bike on cardio days has been working great to minimize soreness and speed recovery. 205 is a good weight, but I think I'll move to 210 for Friday. My only hesitation on load increase is due to lack of proper equipment... I'm doing free-standing squats off of the shoulder press "rack," so I have no safety at all. Clarence Kennedy and LoL continue to be my motivation for squats

DB rows: Welcome back old friend...

BW was 179.8. 3000-3200 calories daily is not adding the weight as quickly as I thought it would... still going to stay at this calorie level for a few more weeks.

Food today: 3247 cal, 375 carbs, 82 fats, 262 protein
 
Cardio today. Felt more than a little sluggish.

C2, damper 10
1:00 - 262m
1:00 - 268m
:20, 118m, 584 avg watt, 44spm
:20, 118m, 569 avg watt, 46spm
:20, 116m, 552 avg watt, 44spm

20 minutes on the stationary bike, lvl 13

BW was 181 today!

Food today: 3049 cal, 322 carbs, 82 fats, 270 protein
 
Great day of training today.

Deads: 45x5, 135x5, 225x5, 225x5, (belt/straps) 345x5
BB Inc Press: 45x15, 95x6, 135x5, 210x5, 210x4+1, 210x4+1, 135x15
High Bar Full Squats: 45x5, 135x5, 135x5, (belt) 3 @ 210x5
Chins: 3 @ BW +50x5, slow-mo BW x 3, 3, 4
Dips: 2 @ BW+90x 4+1, BWx10+5
DB Row: 100x8, 100x6
SL Calf Press: 130x10, 10, 5, 5 130x5, 5, 5, 5
Lying Lateral Delt: 2 @ 10x10
Lying Rear Delt: 2 @ 10x10

Notes:
Deads: I realize only one working set ain't going to do that much for me, but the strength is still there. 345x5 was easy.

BB Inc Press: Very happy with these; shoulder felt GREAT today. Zero tweakiness. Hopefully that's behind me now. Pecs are getting crushed from this exercise.

Squats: I managed to get 3 @ 210x5. I really COULD likely get more, but with no squat rack, I simply can't chance it. For now, I'm happy that I'm still making somewhat steady progress. I actually paused one rep in the hole @ 210. It wasn't intentional, I started to lose my balance a little, the weight started coming forward and I had to sorta "catch" myself and shift everything back to straight... I did all of this in the hole; lasted maybe 1 second, but still, sorta helped my confidence a little to know that I could "regain full control" of the weight like this in the hole. Yes, QUADS, glutes, and nearly every other muscle in my upper leg was well worked and pumped full of blood.

Dips: Little disapointed here, but my pecs were already fried so I'll take it and be happy that my shoulder didn't hurt at all.

Chins: Most reps were near MikeyNov-form, but a couple were of the variety where I just got my chin over the bar with no full pause at the top. Going to stay at this weight for a few sessions.

Delt stuff: I did these in a super-set, one after the other. So R lateral followed by R rear, followed by L Lateral followed by L rear. Really felt great all over the shoulder; all good pain.

BW was 180.8. Food today: 3059 Cal, 370 carbs, 65 fats, 258 protein
 
nativetroutbum said:
Just as an FYI, here are the delt exercises I'm currently doing:

Laterals

Posterior
Click to expand...

Those are the best, that is how I fixed my shoulders, with those two exactly, except I did the lying rear laterals with a bent arm to hit the external rotators a bit harder. They are both great though. Hits all the right spots.
 
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Started to feel a bit sick around 10am... gutted through the day; gulped down a couple ibuprofen and still managed to train. Good training, but that was probably a mistake. I'm now saddled with a 102 fever... i'm hoping this is just strep throat, guess I'll find out tomorrow. Pretty sure I'll take the rest of the week off.

Deads: Skipped
BB Inc Press: 45x10, 135x5, 135x3, 210x5, 210x4+1, 210x4+1, 135x15
Squats: 45x5, 135x5, 135x3, (belt) 3 @ 210x5, 135x10
Chins: 3 @ BW+50x5, BWx10
Dips: 3 @ BW+90x5, BWx15
DB Rows: 3 @ 100x5
SL Calf Press: 130x12, 10, 5, 5; 130x10, 5, 5, 5
Lying Laterals: 2 @ 10x10
Lying Posteriors: 2 @ 10x10

Notes:
Because I was feeling a little under the weather I skipped Deads...

BB Inc Press: Simply an amazing exercise. Pecs were again devastated in a good way.

Squats: Intentionally paused on one rep @ 210. Definitely getting there. I actually noticed veins popping through my upper quad after training today. Quite a few of them... never seen that before. Again, quads, glutes and everything else was pretty well wrecked after.

Chins were good form, and I'm now gripping the bar a little closer together to take pressure off my right elbow which lately has been a little sore. Moving my hands together a bit more helped.

Currently eating soup and crackers... drinking water. Hope I can get some medicine tomorrow and get back to good.

Still managed to come close to food goals even though I didn't feel like eating much...
2872 Calories, 323 carbs, 69 fats, 238 protein
 
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Avoid anything 'sharp', foodwise. Not sharp as in 'hey, let's go eat some knives bro', sharp as in crackers, biscuits, crackling, chips, bran etc. Anything rough or husky that's going to upset your throat as you swallow food.

Honey + lemon in hot water, and plenty of it.

Mouthwash and gargling helps for me, for strep throat style bugs.

Stay warm.


Just the usual. Nice job for a dude feeling dead.
 
Climbed into bed with an extra blanket around 8pm... definitely felt my fever doing it's thing. Got out of bed around midnight after waking up and not being able to get back to sleep... which is when I logged here and had a bowl of soup/crackers... watched TV until about 1:30am and then went back to sleep. A short time later I started to feel my fever breaking as I started to sweat... I woke up around 4am soaked in sweat... gross, but fever seemingly broke. Got back into bed with just a sheet covering me and felt comfortable. Fell back asleep and woke up for good around 10:15am... no fever at all... throat is still a little sore, but nothing like yesterday. I ate a normal breakfast and about 2 hours later, still no fever. Looks like maybe just some manner of "24-hour bug" or just a very strange/strong cold.

I hate missing work. If all things remain proper, I will be back to work tomorrow, however, I will skip training until Friday just to be sure I'm 100%.
 
Well, was still a bit under the weather dealing with some lingering effects from whatever I had... so I decided to skip training. Today, I feel great, did a ton of work around the house. Going to take one more day off tomorrow and hit the gym hard on Monday. Hopefully I can pick up where I left off.
 
Another day of housework today... up the ladder, down the ladder, painting, caulking, scrubbing, sanding, re-painting, etc... sorta funny how my shoulders, traps, biceps, triceps, back, glutes, and quads can get sore from simply doing a couple days of housework.

Gonna gas up with a bunch of complex carbs tonight and tomorrow morning. Very much looking forward to getting back to training.
 
Ha ha... yeah, definitely still a bit sore from the housework. Still, I pressed on today.

Deads: 135x10, 225x5, 225x3, (belt/straps) 2 @ 345x5
BB Inc Press: 45x10, 135x5, 135x3, 2 @ 210x5, 1 @ 210x4+1, 135x10+5
Squats: 45x5, 135x5, 135x3, 185x1, (belt) 210x5
Chins: 3 @ BW+50x5, BWx5+5+5
Dips: 2 @ BWx5, 3 @ BW+90x5, BWx10+5
DB Rows: 100x8, 100x10, 100x5, 50x10
SL Calf Press: 110x10, 10, 5, 5, 5; 110x10, 10, 5, 5
Laterals: 10x10, 10x15
Rear Delt: 2 @ 10x10
Decline Situps: 20

Notes
Deads: 345 came up nice and easy considering I had almost a full week off. Hammies and low back are going to be sore tomorrow. Definitely need to progress the load.
BB Inc Press: Surprised that I got 2 sets of 210x5; had a spotter and he never touched the bar. 4+1 was a solid 4 and then a re-rack... wait 7 seconds, and bang out another rep. Had me screaming. Going to stay at this weight for at least one more session.
Squats: Decided not to push my luck. 5 reps at 210 was a bit harder than I recall the 3 sets of 210x5 last week. Definitely felt the week off, my lefts are going Probably getting into loads where I need to truly alternate deads OR squats. If I do that, I will prioritize squats. Hope to progress load by Friday to 215.
Chins: Slight pain in my right elbow/forearm... Flexor Carpi Ulnaris seems to be inflamed at the origin. Nothing to be worried about, just going to watch it; ice and stretching. Moved hands in further today which again seemed to help and also blasted my biceps.
Dips: Very excited I got all 5 reps for each set @ 90. Definitely need to do more warmups... maybe a set of BW+50 before jumping right into my working weights.
DB Rows: These felt amazing today. Grip is getting stronger but is still giving out before my back does. Might work straps into 2nd and 3rd sets; just to be safe.

BW was a disapointing 177 after training... Silly because I was eating what I thought were maintenance calories with pretty decent macros for my "sick" week. I'll chaulk this up to just being sick.

Food today: 3140 calories, 395 carbs, 54 fats, 265 protein (canned chicken is amazing...)
 
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Wow... quite sore all over today. No bad sore, all good sore.

No access to gym today... had to jog outside for cardio. 92 degree heat and sun... managed 1.5 miles jogging, walking about 30 seconds each 1/4 mile or so... also managed a mild sunburn on my head... cursed pale skin.

On pace for ~3100 calories today.
 
Pretty horrible day at the gym today.

DOMS. Tried to gut through it. Probably a mistake. Lower back was cramping after warming up with 135 on deads... Left shoulder and both pecs were very sore and started cramping after presses. I decided I would only do about 1/2 my routine and would go light on most things. Definitely feel like I took a major step back today after feeling great after Monday's training. Oh well. Hopefully this will just be a quick bump in the road.

Deads: 45x10, 3 @135x5, 185x5, 5 @ 225x3
BB Inc Press: 45x10, 95x10, 2 @ 135x5, 2 @ 180x5
High Bar, Full Squats: 45x5, 3 @ 135x5, 185x5, (belt) 2 @ 210x5
Chins: BWx6, 3 @ BW+50x5, BWx5+5
Dips: BWx10, 2 @ BW+50x5, BWx10

Haven't felt this bad in the gym in a long time. Pretty much everything was sore, some things were down right painfully sore and cramping. Hopefully a couple good nights of rest and lots of protein will have me back in the gym on Friday.

BW was 179.8.

Food today: 3234 Cal, 328 carbs, 86 fats, 268 protein
 
No cardio today. I was originally planning on doing light cardio but I ended up working later than I wanted and needed to get home.

Left shoulder (feels like lateral delt) is still "bad" sore when I move it just right... I tried to mimic incline pressing motions and dips... I don't think it's going to hurt terribly when I do those movements tomorrow. I guess I'll find out tomorrow.

Everything else is pretty much "good" sore now... and yes, pretty much everything is sore.

Ate a lot today... had a monster appetite. On pace for about 3250 calories and about 235g protein.
 
So definitely left rotator cuff inflamation. External rotation is quite painful. Until its sorted, no incline presses, dips, or chins for me. Not really sure what I did, but on Wednesday when I was experiencing DOMS, my left shoulder was tight and even hurt a little. I trained presses/dips anyway, and though I did not do heavy loads, it was probably enough to exacerbate the inflamation. Yesterday, I couldn't even incline bench the bar without pain. Dips were not as painful, but still hurt a little so they are done for now. Same with chins. At the bottom of the movement, if I don't keep my shoulder blades LOCKED together, there is a little pain in the rotator. Under heavy load (for me), I don't necessarily always keep perfect form at the bottom of the movement, so chins are out for now too. I've worked in a couple other exercises for now that should hopefully keep everything fit and growing. Injuries are frustrating.

(yesterday's training)
Deads: 45x10, 135x5, 225x5, 225x3, (belt/straps) 2 @ 350x5
DB Inc Press: 45x10 (pain) SKIPPED
High Bar Full Squats: 45x5, 135x5, 135x3, 185x1, (belt) 3 @ 215x5
Chins: BWx5, BWx5 (pain) SKIPPED
Dips: BWx5, BWx5, BWx5 (pain) SKIPPED
DB Pec Fly: 25x15
Pec Fly Machine: 110x10, 130x10, 150x5, 3 @ 170x5
DB Row: (straps) 100x5, 100x7, 100x10, 100x5
SL Calf Press: 110x12, 10, 10, 5, 5, 5, 5 (oops, only did 1 set)
Standing DB Curls (drop set): 30x10, 20x10, 10x10

Notes:
Injuries always suck. Injuries experienced due to being stupid and not listening to your body are the WORST. If I simply would have taken Wednesday off I probably would be 100% right now. I know its just inflamation, so to be too concerned about. On a larger concern-scale, my wife, as a DPT, is concerned that I'm seemingly always having something wrong with one shoulder or the other, and she's right... something ain't right here. She is going to do some analyses on my training and my flexibility in a number of areas, then put together a stretching/strengthening program so I can hopefully cure my chronic shoulder issues once and for all. That said, I need to be open to laying off certain exercises for maybe a bit longer than I want. My wife rocks in every way, the free-at-home DPT is just icing on the cake!

Deads: 350 was easy. Going go up up another 5lbs.
Squats: Happy I got 3 sets of 215. Strange that the load doesn't really FEEL like I'm close to "not" getting it; it just moves a little more slowly. Hard for me to feel out how close I am to a 5RM, and harder still to test limits without proper equipment. I'll just keep gradually increasing.
Pec FLy Machine: No pain as long as the seat is high enough such that my arms are sligtly angled down. Pecs were definitely getting worked. Hopefully this will 1/2 replace my pec exercises for the short-term.
DB Rows: Simply love these. Just going to keep upping the reps as I feel like I can.
Curls: DB curls seem to "work" better for me than BB curls. The drop set was just for grins and to test pain. Will set up a curl "plan" with proper sets/weights.

BW was 180.8 after training.

Hope ya'll have a GREAT weekend.
 
Classic impingement. Once you heal up a bit, Focus on rows, rear Delt work and anything that pulls the scapula back and down. Strict cable rows, reverse Flyes, even wide grip Pulldowns are all good, just really focus on retracting your scapula on all upper body exercises.
 
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