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

Discussion in 'Training Logs' started by nativetroutbum, Jul 4, 2012.

  1. Jester

    Jester Well-Known Member

    If you're going to continue doing them for high reps only, do Kroc/db. If you're loading up, do pendlay.
  2. This is my 3rd workout this cycle... I just havent been able to log due to the site being down.

    So I changed my training time to AM, and I'm back to doing cardio twice weekly. So weights Mon/Wed/Fri, cardio Tues/Thurs... I'm waking up at 5:00am, throwing on my workout clothes and going straight to my work gym. My commute takes about 45 minutes so I'm in the gym around 6:15. I'm not eating before training, just drinking coffee on my commute in. We'll see if this makes any difference, hopefully my workouts won't suffer too much. So far, so good. I think my testosterone levels peak early, so I'm hoping this will help my training.

    Today's training
    4 minutes warmup on eliptical, lvl 10
    Chins: 2 @ BWx10 + 2
    Leg Press: 110x10, 200x5, 2 @ 290x10
    Flat BB Press: 95x10, 2 @ 145x10 (all reps with slight pause at the bottom)
    Deads: 135x5, 135x5, 225x3, 2 @ 275x10
    Dips: 2 @ BWx10 + 5
    Kroc Rows: 65x25
    Rear Delt Raise: 2 @ 15x10
    Lateral delt raise: 2 @ 15x10
    Calf press: 2 @ 200 x15
    Decline crunches: 20, 15

    Wow my cardio is hideous. Deads @ 275x10 have had me gasping for breath... as have the Kroc Rows. No shoulder pain on anything yet; I am being very careful to ensure perfect form on chins, dips, and BB flat press. Also, all loads are very low right now, and I'm going to progress them very slowly. Also, I'm probably going to mix in db external rotations.

    Cardio has been a mix of rowing and up-hill walking. I've been doing 1000m of rowing broken up into two 2 minutes sets; followed by about 30 minutes of walking up hill.

    Hope ya'll are doing well!!
  3. Jester

    Jester Well-Known Member

    I suspect your cardio is fine, and it's your circadian rhythm that just needs to adjust to exercising at that particular time. Give it a week ;)
  4. _tim

    _tim Well-Known Member

    It'll be interesting to see how the morning workouts treat you, NT. I can't do that anymore; my loads suffer like crazy if I lift that early. Looks like you did great - nice job! I agree with Alex too; you will see a huge difference after about a week cardio and rhythm-wise.
  5. I think the real test will be once I get into the 5's. I'm going to really try to make these morning workouts work... the timing is so much better for family time in the evenings. Hopefully that will be all the motivation I need.

    Yesterdays training:
    Warmup on eliptical, 4 minutes.
    Chins: BWx3, 2 @ BW+10x10
    Leg Press: 110x10, 200x5, 2 @ 340x10
    Flat BB Press: 45x10, 95x10, 2 @ 155x10
    Deads: 135x5, 135x5, 225x3, (belt) 2 @ 285x10
    Dips: BWx3, BWx3, 2 @ BW+10x10
    Kroc Rows: 70x25
    DB Rows: 2 @ 70x10
    Rear Delt Raise: 2 @ 15x10
    Lat Delt Raise: 2 @ 15x10
    Calf raise: 2 @ 2 bricks x15
    Decline Crunches: BWx25, 15

    Shoulder is feeling great and I'm very happy about that. I think this exercise selection and order is my best yet. I'm guessing my deadlift numbers will suffer a bit, but that's ok. I feel like I need everything else to catch up with my deadlifts and rows.

    I am belting-up on deads from 285 and up. I hope to finish 10's at 315, or maybe a little more.

    KROC rows are really great, I barely got 70 for 25... and the more strict traditional DB rows following really works everything in my back. I think I'm going to stick with this. My back is very nicely tight and mildly sore all over today. Upper abs are also really sore today, which is a bit of a surprise, but I like it.

    Hope ya'll are doing well!!
  6. Today's training:
    Warmup on eliptical, 5 minutes lvl 10
    Chins: BWx1,BWx1, BWx1, 2 @ BW+15x10
    Leg Press: 110x10, 200x5, 2 @ 360x10
    Flat BB Press: 45x10, 95x10, 2 @ 160x10
    Deads: 135x5, 225x3, (belt) 2 @ 295x10
    Dips: BWx3, BWx3, 2 @ BW+20x10
    Kroc Rows: 70x25
    DB Rows: 70x10
    Rear Delt Raise: 2 @ 15x10
    Lat Delt Raise: 2 @ 15x10
    Calf raise: skipped
    Decline Crunches: BWx20, 15
    Warm down on eliptical, 5 minutes lvl 10

    Notes: I actually woke up 15 minutes before my alarm... I'm hopefully getting used to this super-early stuff...

    Right wrist flexor near my elbow hurt on chins again, but not too bad. Seems that the irritation I have there just isn't going away. It's manageable, so as long as it doesn't get worse, I'm going to press on through. Everything else felt great!

    Cardio tomorrow.
  7. Forgot to log Wednesday's training. Basically, I went up 5 pounds on everything and I skipped deads. Thinking I may stick to deadlifts only twice weekly. Just allows me to spend more of my limited early morning fasted-state energy on things that are lagging in both strength and size.

    Friday's training looked like this.

    Warmup: 4 minutes on eliptical, lvl 10
    Chins: BWx1, BWx1, 2 @ 25x10
    Leg Press: 110x10, 200x5, 2 @ 380x10
    Flat BB PRess: 45x10, 95x10, 2 @ 175x10
    Deads: 135x5, 135x5, 225x3, (belt) 305x10, 305x5 (305x10 is a PR)
    Dips: BWx3, BWx3, 2 @ BW+35x10
    KROC Rows: 70x25
    DB Rows: 70x5+5
    DB Rear Delt Raise: 2 @ 20x10
    DB Lat delt raise: 2 @ 20x10
    Calves: 2 @ BWx15
    Decline Crunches: 20, 15

    Deads @ 305x10 was easy. Going to do 1 more week of 10's, plan to finish deads @ 315x10
    All else felt good, no bad pain of any significance.
    Flat BB Press @ 175x10 is pretty close to my 10RM. I'm going to shoot for 185 by the end of next week. If I can get 185x10, I'll feel pretty good about flat BB press. Chest is feeling incredibly sore all over. BTW, I am doing full ROM, bench... All the way down with a brief pause and all the way up. Nearly everyone I see doing flat BB bench these days is doing 1/2 reps. Speaking of 1/2 reps, watch this for a good laugh (*contains foul language):
    Krocs: These are more of a cardio and muscle energy issue than pure strength... Pretty amazing pump throughout my back, lats, arms, and forearms. I'll try and move up to 75 next week and break up into 20+5 if I have to. Following the 25 rep KROC set, even 1 set of 70x10 causes a crazy burn. Very interesting how these are working everything in my back a little differently than straight, heavier, DB rows.

    Hope ya'll have a great weekend!!
  8. Jester

    Jester Well-Known Member

    People doing half-reps are idiot. They build up a lot of strength for that tiny/smaller ROM, and then tear a good chunk of connective tissue the first time they go full-ROM with an even slightly (relative) heavy load.

    305x10 - you're not a fan of breathing then? I hate high-rep dead sets :p
  9. Breathing isn't the problem... it's the GASPING for air following a 10-rep set that sucks :eek:)

    I do not enjoy the high-rep sets of deads; just trying to stick to the HST format for everything. Probably go right for 315x10 tomorrow and Friday... I'm looking forward to everything ELSE about my training tomorrow :eek:)
  10. Great day of training today, though I almost threw up after deads and then felt a bit nauseous for a while after...

    Warmup: 5 minutes on eliptical, lvl 10
    Chins: BWx1, BWx1, BWx1, 2 @ BW+30x10, +10 1/2 reps from the middle up
    Leg Press: 120x10, 310x5, 2 @ 400x10
    Flat BB Press: 45x10, 95x10, 135x3, 2 @ 180x10
    Deads: 135x10, 225x3, (belt/chalk) 2 @ 315x10 (PR!!!)
    KROCs: 75x25
    Strict DB Row: 75x10
    Dips: BWx3, BWx3, 2 @ BW+45x10
    DB Lateral delt: 3 @ 15x10
    DB Rear delt raise: 3 @ 15x10
    Decline Crunches: 25,15
    Standing Calf raises: BW + 2 bricks x 15, 2 @ BW+ 3 bricks x 15

    Notes: Almost threw up after deadlifts. Needed a good bit of time before moving on.

    No real bad pain anywhere to make a fuss about; lots of good pain and exhaustion all over.

    Weighed myself after workout: 179.0
    Last edited: Jan 21, 2014
  11. _tim

    _tim Well-Known Member

    Outstanding PR, NT. That had to be a breath-stealing monster pair of sets! I hope your hams, core and lumber spine are ready for some tidy DOMS in a couple days!!!!!
  12. Thanks, Tim. Yes... I was seriously gassed after the first set and then nearly threw-up after the second. This morning I am already feeling quite sore in my hams and lumbar spine. My glutes are also killing me today... I think that's more from the leg presses.

    No cardio today... we're getting about a foot of snow today, so I'm locked in the house with the family. I'll probably try and do a bunch of ab work and jumping jacks (and other such things) just to try and break up some of the soreness. I'll also be shoveling snow at some point today... which should really tax those areas that are already sore.

    I know it's only 315, but I feel like getting two solid sets of 10 with 6 plates is a cool milestone. Also, whenever I hit a little milestone, it's fun to look back and see where I've been... wasnt too long ago that I was pushing myself to try and get 315x5. Now, if I could just get everything else to progress to the same degree!!!
  13. _tim

    _tim Well-Known Member

    You should be proud, NT. Breaking through the 300 barrier for 2 sets of 10 is an accomplishment, if for no other reason than pure endurance. To your point on other lift progressions - most things go as the deadlift goes, simply due to the full-body nature of the pull. One possible exception to that is upper body pressing motions, but I seriously do not see you lagging in that department. Enjoy this, and look forward to more gains!
  14. Thanks, Tim, I appreciate the encouragement!!

    Today's training was pretty good.

    Warmup: 5 minutes on eliptical, lvl 10
    Warmup: Shoulder stretches, slow motion to regular motion shoulder dislocates with broomstick
    Chins: BWx1, BWx2, BWx3, BW+30x10, BW+30x10+5 1/2 reps middle-up
    Leg Press: 120x10, 210x10, 300x5, 2 @ 420x10
    Flat BB Press: 45x10, 95x10, 135x3, 135x3, 2 @ 185x10
    Deads: Skipped
    KROCs: 75x25
    Strict DB Row: 75x10
    Dips: BWx5, BWx5, BW+50x10, BW+50x8+1+1
    DB Rear Delt: 3 @ 15x12
    Lateral delt: 2 @ 15x10, 1 @ 15x5
    External rotations: 2 @ 5x10
    Decline Crunches: 3 @ BWx15
    Calf Raises: 3 @ 3 bricks x 12

    Very happy with flat BB Press and dips. I can't recall what my previous 10RM was for flat bench, but I'm close to a PR, I think. I definitely had a few reps left in the tank after 10, so my 10RM may be closer to 190 or even 195. Will likely try 190 on Friday. I am very conscious of my form, touching the bar to my chest on every rep, pinching my shoulder blades together as though I'm trying to crack a walnut. So far, I've had no shoulder issues with bench or dips. That said, I'm going to start doing external rotations every workout as a form of pre-hab.

    Met a guy at the gym today... he started his flat bench routine with 385. I figured for sure he would be a half-repper with that much weight, but the guy was legit. 1 full rep, slow motion on the eccentric and a slow/steady concentric. Then he did 365x3, 335x6, 315x8... and kept going down until he finished with 225 for a bunch of reps. After he was done, I commented, "wow, that was some really nice pressing, mind me asking what you weigh?" Dude was about 6'2" and was clearly well put together, wearing full sweats so somewhat hard to judge size... and with those numbers on the bench I figured he was ~245... "I fluctuate between 200 and 205." I stood there with my jaw dropped for a second before we continued the conversation. He also commented that he was in his early 40's and trained using the "old fashioned arnold protocol" which he said was 7 days a week, all body parts twice weekly and a full body workout on Sunday; so really everything gets hit 3 times. Very impressive, I hope to be somewhere in his ballpark when I'm in my early 40's!! Will definitely be able to scare my daughter's boyfriends :p

    My BW was a freakishly high 181.6 today. Somewhat odd that i'm gaining weight becuause I'm not strictly tracking calories, and I tend to under-eat. Also, I've cut out nearly all dairy (other than protein powder); I've now replaced all cow milk with organic coconut and almond milks so I'm thinking that my calories are down a bit. Oh well, I'm not hating the results. So far so good this cycle.
  15. _tim

    _tim Well-Known Member

    You're completely welcome, NT!

    And holy crap - if that dude doesn't prove the valuable point that if you find the right system, everything comes together - nobody will. That is crazy, insanely cool stuff.
  16. Today's training.

    Warmup: 5 min on eliptical, lvl 10
    Chins: BWx3, BWx3, 3 @ BW+40x5 + 10 BW 1/2 reps in the middle
    Leg Press: 130x10, 310x5, 3 @ 450x5
    Flat BB Press: 45x10, 135x5, 135x3, 3 @ 190x5
    Deads: 135x5, 225x3, 3 @ 325x5
    Dips: BWx5, BWx5, 3 @ BW+55x5
    Krocs: 80x25
    Strict DB Row: 80x5+5
    DB rear delt raise: 3 @ 17.5x10
    DB Lateral raise: 3 @ 10x10
    Abs: decline crunches: 15, 15, 15; kneeling cable crunch, +20x15, +30x15, +30x15
    Calf Raise: BW+2 bricks x15, BW+3 bricks x 12, 10, 10

    Notes: I decided I'd just go into 5's today.
    Chins: For chins, after a few reps, I felt a bit of bad pain in my left shoulder at the full stretch position. Obviously my form broke down and I wasn't able to hold my shoulder blades together. I'm thinking that I may just do 5 singles for each set; this will minimize injury risk at the full stretch position, because that's where the bad mojo seems to happen.
    BB press: Felt great, 190 felt very light for 5's. No pain.
    Deads: These didn't feel as "natural" as they usually do, almost like my body had 1/2 forgotten the movement... hopefully just a bad day.
    Dips: Felt a little tenderness in left shoulder. As long as I keep form perfect I don't have any pain... My form deviated a bit on set 1, set 2 and 3 were spot on, so no pain. Probably won't progress the load on these for at least a week...
    Krocs: 80 pound db had me grunting like a donkey giving birth for reps 19-25. Form wasn't perfect, but I got 25 reps... probably need to stay at this weight for a bit.

    Glad to have an evening and a full day to recover and "re-load."

    BW was 179.8.
  17. Monday's training:
    Eliptical, 5 minutes lvl 10
    Chins: BWx1, BWx1, BWx1, 3 @ BW+45x5 (singles)
    Leg Press: 110x10, 200x5, 290x3, 3 @ 430x5
    Flat BB Press: 45x5, 135x5, 135x3, 3 @ 195x5
    Deads: 135x5, 225x3, 3 @ 340x5
    Dips: BWx5, BWx5, 3 @ BW+55x5
    Krocs: 80x25
    Strict DB Row: 80x5+5
    Rear Delt Raise: 3 @ 15x10
    Lateral Delt raise: 3 @ 10x10
    Calf Press: 3 @ BWx15
    Decline Crunches: 20, 15
  18. Today's training:
    Warmup: Air squats and shoulder circles
    Deads: skipped
    Leg Press: 200x5, 290x3, 380x2, 3 @ 450x5
    Flat BB Press: 135x5, 135x5, 3 @ 200x5
    Chins: BWx3, BWx1, BWx1, 3 @ BW+55x5 (singles)
    Dips: BWx5, BWx5, 3 @ BW+55x5
    Krocs: 80x25
    DB Row: 80x5+5
    Rear Delt raise: 3 @ 15x10
    Lateral delt raise: 3 @ 10x10
    Calf raise: 3 @ BWx15
    Decline Crunches: 15, 15, 15
    Standing Abduction with External rotation: 3 @ 5 x 10

    Pretty good day today even though this was my non-deadlift day :0)
    Chins: Doing the singles is awesome. I should have been doing this all along. No bad pain on the shoulder, all good pain on the lats and biceps.
    Bench: 200 pounds felt great. I really think I'm going to be able to get a legit 3 @ 225x5 by the end of this cycle.
    Dips: These felt very good too; just really focusing on form so probably one more workout before advancing the load.

    BW was an even 181.0 after training and before breakfast. Looks like I'm gaining weight again
  19. Today's training:
    Warmup: 3 minutes on eliptical.
    Chins: BWx1, BWx1, BWx1, BW+45x5, 6, 6
    Deads: 135x5, 135x3, 225x3, (belt/chalk) 2 @ 350x5
    Flat BB Press: 135x5, 135x3, 3 @ 205x5
    Leg Press: 200x5, 290x3, 380x1, 3 @ 450x5
    Dips: BWx5, BWx5, 3 @ BW+55x5
    Rear Delt Raise: 3 @ 15x10
    Lateral Delt raise: 3 @ 15x10
    Calf Raise: 3 @ BWx15
    Decline Crunches: 15, 15, 15
    External rotations: 3 @ 5x10
    DB Row: 80x5+5

    Flexor digitorum attachment at the right elbow continues to stay sore but only when I make very specific motions with my hand and arm. Does not hurt when doing any exercises with the exception of rows/krocs... but only intermittently when my arm is extended. Wife seems to think it's no big deal; just a little inflamation, time off is the only real cure... Oh well, for now, I'm just going to stretch my forearms extra...

    Chins: Decided to push it a little, I'll likely advance the load next week.
    Bench: 205 felt very good though I was still pretty sore from Wednesday. Pretty amazing how well this exercise works. My entire chest is sore and still feeling somewhat pumped nearly 12 hours later.
    Deads: Ah sweet deadlifts. 350 felt heavier than it should have, (possibly because I did two pulling exercises in a row...)
    Dips: These felt good again, I'll likely advance the load next week.
    I ran the shoulder, calf, and ab work as 3 giant sets with no rest.
    Did my pre-hab then felt like I shouldn't have skipped rows... so I added 'em in... just because...

    BW was 180.4 after workout.

    Hope ya'll have a great weekend!!
    Last edited: Jan 31, 2014
  20. Had a nice and restful weekend which led to some pretty good training this morning.

    Warmup: 2.5 minutes on eliptical
    Chins: BWx1, BWx1, BWx1, 3 @ BW+50x5 singles
    Flat Bench: 135x5, 135x3, 3 @ 205x5
    Deads: 135x5, 135x3, 225x3, 225x1, 2 @ 355x5
    Leg Press: 200x5, 290x5, 380x1, 3 @ 450x5
    Dips: BWx5, BWx5, 3 @ BW+60x5
    KROCS: 80x25
    DB Row: 80x5+5
    DB Rear Delt raise: 3 @ 15x10
    Lateral delt raise: 3 @ 15x10
    Calf raise: 3 @ BWx15
    Decline Crunches: 15, 15, 15

    Chins: I made a slight tweak to my form on Chins. So typically I would look straight ahead, even down a little. Today I looked up at about a 45 degree angle for the whole motion. Still went all the way up like I usually do, just slightly altered my head and neck position. It felt better. I suppose the looking up may make it easier for me to keep my shoulder blades back and down. Whatever the biomechanical reason, I'll likely continue this way.
    Flat Bench: 205 felt good. Probably move up to 210 on Wednesday.
    Deads: 355 felt pretty good. Just going to keep bumping the weight 5-10 pounds per workout until I'm really struggling with the load @ 5 reps.
    Dips: The load @ 5 is easy, i'm just going to keep slow-rolling the load to ensure I don't injury myself again. So far, so good.
    Krocs: May move up to the 85's soon.

    BW was 180.6. Definitely gaining :eek:)

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