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

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

  1. Upper from yesterday:
    Bench: 45x10, 95x10, 155x10, 10, 10
    Neutral Grip Chins: BWx10, 10, 7+3
    Dips: BWx10, 10, 10
    DB Krocs: 75x10, 10, 10
    DB Upright row: 30x10, 10, 10
    DB Bicep curls: 30x10, 20x10, 10x10 (drop set)
    Tricep ext, rope: 60x10, 55x10, 50x10, 45x10, 40x10 (drop set)

    ***Lower from today***
    Deads: 45x10, 135x5, 135x5, 245x10, 10
    Leg Press: 110x10, 200x10, 290x10, 10, 10
    Leg curl: 90x10, 10, 10, 10
    Leg Ext: 110x10, 10, 10, 10
    Calf Raise: BWx15, 15, 15, 15
    Decline Crunches: 15, 15, 15
    Shoulder External Rotations: 5x15, 15, 15

    Training 4 times per week is really working out well. I'm not religiously tracking my calories, so I'm definitely not eating enough to be bulking; so I'm expecting to lean out a bit... which is probably fine for the summer. I'm not really going to get too stressed out about it though, just going to train hard, eat plenty of protein, and let the chips fall where they may.

    Light cardio tomorrow, rowing and eliptical machine.
     
  2. Upper from Thursday:
    Bench: 45x10, 95x10, 160x10, 10, 12
    Neutral Grip Chins: BWx10, 10, 5+5
    Dips: BWx10, 10, 12
    Krocs: 80x10, 10, 12
    DB Upright row: 35x10, 10, 10
    DB Curls: 30x10, 20x10, 10x10 (drop set)
    Tricep Extension (rope): 70x10, 60x10, 55x10, 50x10, 45x10, 40x10 (drop set)
    Decline Crunches: 15, 15

    Lower from today:
    Deads: 45x10, 135x5, 225x3, 265x10, 10
    Leg Press: 200x5, 340x10, 10, 10
    Leg Curl: 110x10, 10, 10
    Leg Extension: 130x10, 10, 10
    Calf raise: BWx 20, 20, 20
    Decline Crunches: 15, 15
    External Rotations: 5x 15, 15, 15

    BW was 175 after training today, definitely leaning out a bit. Also, I'm loving the direct arm training.
     
  3. Today's UPPER training:
    Bench: 45x10, 95x10, 170x10, 10, 10
    Neutral Grip Chins: BWx10, 5+5 Pronated grip pull-up: BWx10
    Dips: BWx12, 12, 12
    DB Krocs: 85x10, 10, 10
    DB Seated Upright Row: 35x10, 10, 10
    Biceps: 30x10, 20x10, 10x15 (drop set)
    Triceps (rope): 70x10, 60x10, 55x10, 50x10, 45x10, 40x10 (drop set)
    Decline Crunches: 15, 15
     
  4. Yesterday's LOWER training:
    Deads: 45x10, 135x10, 225x3, 275x10, 10
    Leg Press: 200x10, 360x10, 10, 10
    Leg Curl: 70x10, 120x10, 10, 10
    Leg Ext: 90x10, 140x10, 10, 10
    Calf Raise: BWx20, 20, 20
    Decline Crunches: 15, 15
    External Rotations: 10x 10, 10

    Chest and anterior/lateral delts are very sore today. Quads and hams are a bit sore, figured they would be much worse but not too bad. Definitely stimulating some growth all over. Very happy that I've not experienced any shoulder issues thus far. I think that working-in the shoulder pre-hab every other day is helping to keep everything sorted there. I will likely do another week of 10's and just keep advancing the loads.
     
  5. UPPER training yesterday:
    Bench: 45x10, 95x10, 135x5, 175x10, 10, 10
    Wide Neutral Grip Chins: 10, 5, 5, 5 Narrow Neutral Grip Chins: 8+2
    Dips: BWx12, 12, 12
    KROCS: 90x10, 10, 10
    DB seated upright row: 40x10, 10, 10
    DB Bicep Curls: 35x9+1, 20x10, 10x15
    Tricep Ext (rope): 80x10, 70x10, 60x10, 50x10, 40x10
    Decline Crunches: 15, 15

    BW was 178 after. I hadn't weighed myself in a while, so I'm not quite sure what to make of that...Since I'm not over-eating I figured I would still be losing weight, or just maintaining at best... Interesting, maybe the ole' metabolism is slowing a little? Oh well, I'm not going to fixate on weight, just concentrate on getting stronger (keep progressing the load). I can definitely see a difference in my chest, delts, and upper arms. Everything looks very full, the seated upright rows are simply amazing for lateral delts. My lateral delts look better than they ever have.
     
  6. Looks like a few of my posts got deleted... Oh well...

    UPPER training today:
    Bench: 95x10, 135x8, 185x5, 5, 5, 5, 5, 5 (too easy, which was great)
    Neutral Grip Chins: BWx5, BW+25x5, 5, 5, 5, 5 (should have been easier... I might try to go back to unweighted chins)
    Dips: BWx5, BW+45x5, 5, 5, 5, 5
    KROCS: 95x7, 6, 5, 5
    DB Seated Upright Row: 45x10, 10, 10
    DB Bicep Curl: 40x5, 30x5, 20x5, 5, 5, 5, (drop set) 40x5, 40x5
    Tricep Ext: 100x10, 90x10, 80x10, 70x10, 60x10, (drop set) 100x10, 100x10
    Decline Crunches: 15, 15

    BW was 177

    Still shooting for 30 reps for each muscle group on upper and 60'ish on lower.... I'm intentionally overloading my triceps in an effort to get them to grow. So far, they haven't even been very sore. We'll see how it goes.
     
  7. Great day of LOWER training today. Legs are devastated...

    Deads: 45x10, 135x5, 135x5, 225x3, 325x 8, 8
    Leg Press: 110x15, 200x5, 290x5, 400x 10, 10, 12
    Leg Curl: 90x10, 140x10, 10, 5, 5
    Leg Extension: 90x10, 160x 10, 10, 10
    Calf raise: BW+25x 15, 15, 15, 15
    External Rotations: 5x 15, 15, 20
    Decline crunches: 15, 15

    Notes:
    Definitely could have gotten 10 reps on 325, not really sure why I didn't go for it. The second set was pretty much equally easy. Definitely need to bump the load up.
    Leg press: When I move the seat in pretty much all the way, it's actually a pretty decent machine. Quads were screaming after 10 reps in my 3rd set, but I went ahead and pushed out 2 more. Will continue to do 10 rep sets as long as I can, rather than arbitrarily moving to 5 rep sets. Likewise for leg curls and leg extensions.
    My triceps, pecs, anterior delts, and even my traps are very sore today.

    Very happy to have a couple days to recover.
     
  8. Had a wonderful weekend... got lots of sleep and great family time.

    Great UPPER training this morning:
    Bench: 45x10, 95x10, 95x5, 135x5, 190 x 5, 5, 5, 5, 5, 5
    Chins: BW x 5, 5, 5, 5, 5, 5
    Dip: BWx5, BWx5, BW + 45 x 5, 5, 5, 5, 5
    Krocs: 95 x 5, 5, 5, 5, 5, 5
    Seated DB Upright row: 30x5 + 40x5, 45x5, 50 x 5, 5, 5, 5
    DB Curls: 40x5, 30x5, 20x10, 10x10 (drop set), 40x4+2
    Tricep Ext: 110x12, 100x10, 90x10, 80x10, 70x10 (drop set), 110x10, 110x10
    C2 rowing, Lvl 5: 2000m in about ~9 minutes

    Notes: Left shoulder is getting a little tight. Just needs lots of warming up and loosening up. I'm also going to commit to lots of stretching. My left pec is very tight which pulls everything forward and messes with my rotator cuff. May need to put bent rear delt raises back into my training as pre-hab. Will likely do these on my LOWER day when I do my other shoulder pre-hab. Actually enjoyed the light cardio after training, going to keep that up.

    BW was 177 after training today.
     
  9. Pretty awesome day in the gym today. Hit a new 10-rep PR on deads!

    Deads: 45x10, 135x5, 225x3, 335x5, 335x10 (PR!!)
    Leg Press: 200x10, 290x5, 430 x 10, 10, 10
    Leg Curl: 85x10, 145 x 10, 8, 8
    Leg Ext: 85x10, 165 x 10, 10, 10
    Bent Rear Delt raise: 10x 10, 10, 10
    Calf raise: BW + 30 x 15, 20, 20
    External rotations: 5 x 15, 15
    C2 rowing, lvl 5, 2000m in 9:05

    Really not sure where that PR came from, but I think I was regretting not going for 325x10 on Friday so I just decided to go nuts. Weight felt like it was flying off the floor during my first set...

    Legs were seriously fried after this session. Definitely going to be feeling this one for a few days!!
     
    Lol likes this.
  10. Lol

    Lol Super Moderator Staff Member

    Congrats, NTB. Any deadlift PR is a sign that good progress is being made. And a PR for higher-rep deads requires a great deal of mental determination too.
     
  11. Cheers, LoL! The 4x weekly upper/lower split I'm doing seems to be working well. I think at this point in my life and my training experience-level, this style of training is good match. When I started, I wasn't quite sure how I would respond, so far so good.

    Yesterday's UPPER training:
    Flat Bench: 45x10, 95x10, 135x5, 135x5, 205 x 5, 5, 5
    Krocs: 100 x 5, 5, 5, 5
    Dips: BWx5 +5, BW+45 x 5, 5, 5, 5, 5
    Chins: BW x 5, 5, 5, 5
    DB Seated Upright row: 30x5, 40x5, 50 x 10, 10, 5, 5
    Cable Tricep Ext: 120x10, 110x10, 100x10, 90x10, 80x10, (drop) 120x10, 120x10
    Cable Bicep curl: 80x10, 70x10, 60x10, 50x10 (drop)
    C2 rowing: lvl 5, 1750m, 7:45

    Notes:
    Bench: A bit of a jump in load from 190 to 205, but only did 3 sets of 5. Will likely stay at this load for a week or so and do 4 or 5 sets of 5. Still want to get to the point where I'm consistently knocking out sets of 225x5 :)
    Chins: Decided to go back to regular chins (hand grips are maybe 15 degrees from full supination). I think the flat bench is causing my left shoulder to be even LESS flexible than it normally is, which causes a little discomfort on chins and dips... lots of warmups needed. So I'm taking it very easy on chins by only doing BW and and sets of 5. I may experiment with the ole' lat pull down machine and see how that feels.
    Cable Curl: There is only so far I can comfortably and safely advance the load with dumbbell curls with good form. 45 pound dumbbells are about it. I can curl the 50's, but I feel like I'm putting too much body english into it; so, I decided to see how the cable machine would feel. Using the cable for ease of conducting the drop set... Definitely felt great, better than DB curls. We'll see how these go.

    "Lower" training will happen today after lunch.
     
  12. I'm not sure what's in the water, but I hit another 10-rep PR on deadlifts today.

    Deads: 45x10, 135x5, 135x5, 225x3, 315x1, (belt/chalk) 355 x 10, 355 x 9.75 (new 10 REP PR!!!)
    Leg Press: 180x10, 270x10, 450 x 10, 10, 10
    Leg Curl: 65x 10, 80 x 10, 10, 10, 10
    Leg Ext: 80x 10, 95 x 10, 10, 10, 10
    DB Rear Delt Raise: 10x15, 15, 15
    External Rotations: 5 x 15, 10, 10
    Calf raise: BW+3 bricks x 15, 15, 15
    C2 rowing: 2000m, LvL 5, 8:56

    BW was 175.6

    Notes:
    I wasn't even really feeling all that great heading to the gym; little sluggish and sorta groggy... I think I slept too much last night... but WOW, I'm feeling GREAT now!!! 355 flew off the floor today. I pretty much had the 10th rep on my second set but didn't quite lock it out all the way, AND I didn't lower it to the ground, I just dropped it and made a scene :) ... so it definitely didn't really "count"... Took about 6 minutes to catch my breath between sets then took a solid 10 minutes before I started leg press. I really feel like this is a new milestone, twice BW for 10 reps. This wasn't necessarily a milestone I was shooting for or even really thinking about, but hey, I'll take it!!

    After leg press my legs and lower back were so fried I decided to go light on everything else and just add an extra set.

    Definitely EARNED my two days of rest over the weekend :)
     
    Last edited: May 16, 2014
    Lol and Sci like this.
  13. Sci

    Sci Well-Known Member

    You are a human forklift! Incredible deadlifting.
     
    nativetroutbum likes this.
  14. Lol

    Lol Super Moderator Staff Member

    Wow! That's awesome.
    My best 15RM deadlift was with 160kg (352lb), after which I did not want to do anything else and I still don't want to willingly experience it again. You'll probably be doing two consecutive sets with that soon! Terrific progress, NTB.
     
    nativetroutbum likes this.
  15. I can't fathom doing 15 reps at 355. In all honesty, I think I could have managed 11 and MAYBE a very crunchy 12th on my first set;I had a little left in the tank after 10. Thanks for the encouragement, guys. Hams, glutes, and quads are pretty darn sore today.
     
  16. Monday's Upper training:
    Bench: 45x10, 95x10, 135x5, 185x1, 205 x 5, 5, 5, 3+2
    Lat Pull down: 90x10, 150 x 5, 5, 5, 5, 5
    Dips: BWx5+5, BW + 55 x 5, 5, 6, 5
    Krocs: 100 x 5, 5, 5, 5,
    DB Upright row: 30x5+5, 40x5+5, 55 x 5, 5, 5, 5
    Tricep: 130x10, 120x10, 110x10, 100x10, 90x10 (drop-set) 130x10, 130x10
    Cable Bicep Curl: 90x10, 80x10, 70x10, 60x10 (drop-set) 90x10, 90x10
    C2 rowing, lvl 5, 2000m, 9:06

    Today's Lower training:
    Deads: 45x10, 135x5, 225x3, 315x1, 365 x 7, 365 x 6
    Leg Press: 200x10, 290x5, 470 x 10, 10, 10
    Leg curl: 90x5, 150 x 8, 5, 7, 5
    Calves: BW + 30 x 15, 15, 15, 15
    Leg Ext: 90x5, 175 x 10, 10, 10
    External Rotations: 5x 15, 15
    Rear Delt raise: 10x 10, 10
    C2 rowing, lvl 5, 2000m, 8:56

    Notes:
    -Deads were great. I was able to clinch my belt down to the 6th hole, so I'm definitely losing some fat off the ole' mid section.
    -Decided to do lat pull downs in place of chins to see if my shoulder would like them better... I think I'm going to stick with them for a while; probably mess around with the number of reps to see what feels right.
    -Quads and hams are completely smoked. Sets of [email protected] on leg press were pretty brutal. I should sleep well tonight and will enjoy my day off tomorrow.
     
  17. Today's upper training.
    Bench: 45x12, 135x5, 135x5, 185x1, 210 x 5, 5, 5, 1+1+1+1+1
    Krocs: 100 x 5, 5, 5, 6
    Dips: BWx5, BWx5, BW+60 x 5, 5, 5, 5, 5
    Wide Pull up: BWx8
    Lat pull down: 90x12, 150 x 8,8,8,8
    DB Upright row: 30x5, 5, 5, 5, 10, 10, 10
    Biceps (barbell cable): 100x10, 90x10, 80x10, 70x10 (drop set) 100x10, 100x8
    Triceps (barbell cable): 140x10, 130x10, 120x10, 110x10, 100x10 (drop set) 140x10, 140x10
    C2 rowing: lvl 5, 2000m, 8:56

    Notes: All felt good today except for the wide grip pull ups. Little crunchy in the shoulder. A somewhat narrower grip on lat pull down seems to feel good on the shoulder, and smokes the ole lats at higher reps. Probably stick with sets of 8 for a while.
     
  18. Yesterday's lower training.
    Deads: SKIPPED
    Leg Press: 200x10, 290x5, 470 x 10, 10, 10, 10
    Leg curl: 90x5, 155 x 8, 6, 5, 6, 5
    Leg ext: 90x5, 180 x 10, 10, 10
    Calf raise: BW+35 x 15, 15, 15, 15
    External rotations: 5 x 15, 15, 15
    DB rear delt raise: 10x 15, 15, 15
    C2 rowing: Lvl 5, 2000m, 8:59

    Notes: planning on helping a buddy of mine work on his house all day toady, so I skipped deads to ensure I wasn't too sore to be of use lifting anything heavy, etc. Threw in an extra set of leg press and leg curls. Quads are sore today. Will hit deads hard on Tuesday.
     
  19. Skipped training on Monday and Tuesday this week. Spent all day at the pool on Sunday and Monday... amazing how sore I was from swimming. Swimming laps is a pretty amazing cardio test, but also gets the blood pumping through the shoulders, chest, and back. I haven't been sleeping enough lately and it caught up with me yesterday. When I woke up, I just couldn't bring myself to get into the gym; was able to make plenty of excuses. Almost did the same thing this morning, but fought through it and won. Ended up having a pretty good day in the gym.

    Today's upper training:
    Bench: 45x10, 95x10, 135x5, 185x1, 210 x 5, 5, 5, 1+1+1+1+1
    Krocs: 100 x 7, 7, 7
    Dips: BWx5, BWx5, BW+70 x 5, 5, 5, 4+1
    Lat Pull down: 95 x 10, 160 x 8, 8, 8
    DB seated upright row: 30x5+5+5+5, 40x5+5, 45 x 5 + 5
    Cable Tricep Push down: 150x10, 140x10, 130x10, 120x10 (drop) 150x8, 150x5
    Cable Bicep Curl: 110x10, 100x10, 90x10 (drop) 110x10, 110x5
    Decline crunches: 10, 10, 10

    Notes:
    Bench felt very good today. I definitely had a rep or two left in the tank for sets one and two. I'm hopefully on pace to exceed what I did last cycle.
    Dips and pull downs also felt very good. Shoulder is holding up reasonably well. So "lower" training tomorrow and then Friday/Saturday upper/lower respectively.
     
  20. Today's lower training:
    Deads: 45x10, 135x5, 225x3, 315x1, 370 x 5, 5
    Leg Press: 200x5, 290x5, 470 x 10, 10, 10, 10
    Leg Curl: 90x10, 150 x 5, 5, 5, 5, 5
    Leg Ext: 90x10, 185 x 10, 10, 10
    Calves: BW+40 x 20, 20, 20
    External shoulder rotations: 5 x 15, 15, 15
    DB Rear delt raise: 15 x 10, 10, 10
    C2 rowing: 2000m, lvl 5, 9:38
     

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