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

Cardio today.

1000m on the rowing machine in 3:54 + 20 minutes walking up hill on the treadmill.

Last day of 10's tomorrow then 5's start on Monday.

Food:
Calories: 3111
Carbs: 309
Fats: 90
Protein: 268
 
Had to skip out on today's workout... ended up spending the day knocking items off the ole' honey-do list. Spent all day painting...

So I don't throw my schedule way off, I'm just going to skip the last day of 10's and start 5's on Monday.

Disappointed because I wanted to attempt deads @ 305x10... oh well, I'll make up for that with a 5 rep PR and hopefully a max effort 375x1 which will also be a PR.
 
Had a great first day of 5's!

Deads: 45x10, 135x5, 225x2, 315x5, 315x5, 315x5
Chins: BW+40x5, BW+40x5, BW+40x5
DB Incline Press: 35x12, 80x5, 80x5, 80x5
Leg Press: 200x5, 290x3, 380x2, 470x5, 470x5, 470x5
Dips: BWx5, BW+75x5, BW+75x5, BW+75x5
BB Curls: 85x5, 85x5, 85x5
DB Rows: 90x5, 90x5, 90x5
DB Upright Rows: 20x10, 35x5, 35x5, 35x5
Calf Press: 340x5, 340x5, 340x5
Decline Crunches: 25, 25

Everything felt great today! Last cycle deads @ 315 felt heavy initially; this go around it felt light!! Very encouraging. I went out of my way to hype myself up today to ensure no mental/emotional let-down moving into the 5's.

BW after workout was 179.8

Food:
Calories: 3122
Carbs: 343
Fats: 73
Protein: 293
 
Cardio today.

500m in 1:31 on the rowing machine (decided to go for an all-out sprint today...)
Followed by two 25 second all-out sprints... with about a minute break in between.
Then did 20 minutes walking up hill (13.5% up to 15% grade) on the treadmill.

BW was 179.0 after cardio.

Food:
Calories: 3110
Carbs: 316
Fats: 91
Protein: 276
 
Good day in the gym today, making some progress, feeling good.

Deads: 45x10, 135x5, 225x2, 325x5, 325x5, 325x5
DB Incline Press: 35x10, 85x6, 85x5, 85x5
Chins: BW+45x5, BW+45x5, BW+45x5
Leg Press: 200x5, 380x3, 480x5, 480x5, 480x5
Calf Press: 350x5, 350x5, 350x5
Dips: BW+80x5, BW+80x5, BW+80x5
DB Rows: 95x5, 95x5, 95x5
DB Upright Rows: 20x10, 35x5, 35x5, 35x5
BB Curls: 90x5, 90x5, 90x5
Decline Crunches: 25, 25

Might do another day of deads at 325 considering I'm taking 4 weeks to move up to my 5 RM (which I'm hoping will be 350.) We'll see how I feel on Friday, and right now I feel great. Definitely going to stick with 3 sets of 5s for everything; though I may need to drop a few exercises to keep my total workout under 1.25 hours. It ends up taking close to 15 minutes just to do deadlifts

BW was 180.4 after.

Food:
Calories: 3327
Carbs: 349
Fats: 96
Protein: 284
 
nativetroutbum said:
It ends up taking close to 15 minutes just to do deadlifts
Click to expand...

Some exercises are worth every minute! :)

I guess you just need to watch your fatigue as you get closer to your 350 workout. An extra day of rest and lots of food before you attempt a new 5RM can work wonders.
 
Lol said:
Some exercises are worth every minute! :)
Click to expand...

You are so right! I love deadlifts and I really don't mind spending a lot of time with them, it's just that getting everything done in 1 hour and 15 minutes (or so) is difficult when ~15 minutes are spent on any one exercise. I definitely am eating a lot these days, and I make sure to get plenty in the tank all day on workout days. No doubt that makes a huge difference!

Cardio today:

Rowing machine (level 10 resistance):
500m in 1:43
20 second all-out sprint (~135m)
20 second all-out sprint (~130m)

Then 25 minutes (1.25 miles) of uphill walking on the treadmill. 13.5-15% incline, 3.2-3.5 speed.

Food:
Calories: 3340
Carbs: 360
Fats: 100
Protein: 273

BW was 179.0 after cardio.
 
Great day in the gym today.

Deads: 45x10, 135x5, 225x2, 330x5, 330x5, 330x5
DB Incline press: 35x10, 85x5, 85x5, 85x5
Chins: BW+47.5X5, BW+47.5x5, BW+47.5x5
Leg Press: 200x5, 380x3, 490x5, 490x5, 490x5
Dips: BWx5, BW+85x5, BW+85x5, BW+85x5
DB Rows: 95x5, 95x5, 95x5
DB Upright Rows: 20x10, 35x7, 35x7, 35x7
BB Curls: 95x5, 95x5
Decline Crunches: 15, 15, 15
Calves: FORGOT!!

I decided to go to 330 on deads and they felt pretty good. Probably spend at least one more workout at this weight. Most likely move up to the 90 pound DBs for incline presses next week. Chins are still meh... getting the chin over the bar, minimizing body movements, I just don't "feel" very strong. Sorta' hard to describe.

Food:
Calories: 3507
Carbs: 437
Fats: 92
Protein: 295

BW after workout was 180.2.
 
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Other than running around after my kids, I'm using this weekend for 100% rest. Today was just that.

Food:
Calories: 3235
Carbs: 296
Fats: 88
Protein: 320
 
nativetroutbum said:
Other than running around after my kids, I'm using this weekend for 100% rest. Today was just that.

Food:
Calories: 3235
Carbs: 296
Fats: 88
Protein: 320
Click to expand...

Same here bro. I took a long nap and hung out with my precious daughters. Enjoy the sabbath. ;)
 
nativetroutbum said:
Chins are still meh... getting the chin over the bar, minimizing body movements, I just don't "feel" very strong. Sorta' hard to describe.
Click to expand...
As you are doing chins following deads that may explain why you feel that way. I only feel strong doing chins when my back is fresh.
 
Yes, you're probably right. I do deads first because they are the most taxing exercise and I usually do chins 3rd so my back has a little time to recover. Sometimes I do them 2nd... Maybe I'll try and re-order things a bit.

Today was just rest and eating...

Food:
Calories: 3009
Carbs: 207
Fats: 125
Protein: 262
 
nativetroutbum said:
Great day in the gym today.

Deads: 45x10, 135x5, 225x2, 330x5, 330x5, 330x5
DB Incline press: 35x10, 85x5, 85x5, 85x5
Chins: BW+47.5X5, BW+47.5x5, BW+47.5x5
Leg Press: 200x5, 380x3, 490x5, 490x5, 490x5
Dips: BWx5, BW+85x5, BW+85x5, BW+85x5
DB Rows: 95x5, 95x5, 95x5
DB Upright Rows: 20x10, 35x7, 35x7, 35x7
BB Curls: 95x5, 95x5
Decline Crunches: 15, 15, 15
Calves: FORGOT!!

I decided to go to 330 on deads and they felt pretty good. Probably spend at least one more workout at this weight. Most likely move up to the 90 pound DBs for incline presses next week. Chins are still meh... getting the chin over the bar, minimizing body movements, I just don't "feel" very strong. Sorta' hard to describe.

Food:
Calories: 3507
Carbs: 437
Fats: 92
Protein: 295

BW after workout was 180.2.
Click to expand...

nativetroutbum said:
Yes, you're probably right. I do deads first because they are the most taxing exercise and I usually do chins 3rd so my back has a little time to recover. Sometimes I do them 2nd... Maybe I'll try and re-order things a bit.

Today was just rest and eating...

Food:
Calories: 3009
Carbs: 207
Fats: 125
Protein: 262
Click to expand...

I would do it like this:

Chins
Dips
Leg Press
Deads
DB Rows
DB Upright Rows
Irrelevant stuff ( ;) )

You won't need to warm up for the deads in that order, and your chins etc aren't going to suffer. Chins before Dips so you can get a bit more space between them and deads.
 
AlexAustralia said:
I would do it like this:

Chins
Dips
Leg Press
Deads
DB Rows
DB Upright Rows
Irrelevant stuff ( ;) )

You won't need to warm up for the deads in that order, and your chins etc aren't going to suffer. Chins before Dips so you can get a bit more space between them and deads.
Click to expand...

Imo, Not a good idea to fatigue the legs with leg presses before deads! Chins and dips, fine, but no leg work until after deads.
 
Thanks for the input, guys. I'm thinking about reordering things, but I do enjoy being completely fresh for deadlifts, notwithstanding the need to warm up a bit...

Today was a good day in the gym, but the place was crazy crowded so my overall workout took longer than it should have as I had to wait around a bit.

Deads: 45x10, 135x5, 225x2, 275x1, 330x5, 330x5, 330x5
DB Incline Press: 35x10, 85x5, 85x5, 85x5
Chins: BW+47.5x5, BW+47.5, BW+47.5x4.9999+1
Leg Press: 390x3, 500x5, 500x5, 500x5
Dips: BW+90x5, BW+90x5, BW+90x5
Rows: 95x5, 95x5, 95x5
DB Upright Rows: 20x10, 35x8, 35x8, 35x8
Calf Press: 360x5, 360x5, 360x5
Standing BB Curls: 95x5, 95x5
Decline Crunches: 25, 25

Deads felt great; pretty much everything felt good. If I'm feeling good on Wednesday I'm going to bump everything up a bit.

BW was 179.8 after workout.

Food:
Calories: 3335
Carbs: 362
Fats: 80
Protein: 307
 
I'm almost willing to say that cutting the Rows would be a service, given the volume hitting the back already.



@Sci - I'm probably leaning too much on my own experiences there. I never get to the point where my legs feel just blasted, the way your upper pulling chain the anterior pressing do. It's probably related to being a fat kid growing up or something. I can be doing 10RM, 5RM, 3RM or even 1RM PR's, and they just don't ever feel buggered. Also, there's pretty minimal quad involvement doing deads and I always liked warming up my glutes & flexors using the press. Horses for courses etc.
 
For what it is worth, I always train deads last in a workout. If I did deads first, I wouldn't be doing much else in the workout, on account of legs and back being totally fried. I know conventional wisdom is to do squats, deads, etc first. Try them last once and see. Knowing that once you get that last set of deads, you can go home is great motivation to really push yourself harder on deads, in my experience. When you do them first and you know it is just the beginning of a long, hard workout... well, it's not as motivating.
 
Different strokes for different folks. My legs get fatigued rather easily, so if I am not doing deads first, performance suffers for sure. I have to do deads first, after deads, the rest of the workout is like a walk in the park.
Except back, I agree with Totentanz on that, no way I am doing anything heavy for my back after deads. After pulling 385 on Friday, my traps felt like they were nearly ripped off the bone, it was awful ( in a good way, not injured). Actually my traps are still sore nearly 4 days later.
 
Last edited:
Totentanz said:
For what it is worth, I always train deads last in a workout. If I did deads first, I wouldn't be doing much else in the workout, on account of legs and back being totally fried. I know conventional wisdom is to do squats, deads, etc first. Try them last once and see. Knowing that once you get that last set of deads, you can go home is great motivation to really push yourself harder on deads, in my experience. When you do them first and you know it is just the beginning of a long, hard workout... well, it's not as motivating.
Click to expand...

I always did them as the last of my compounds, and since dropping iso's, if I were doing them currently that would def. relegate them to last.
 
Totentanz said:
For what it is worth, I always train deads last in a workout. If I did deads first, I wouldn't be doing much else in the workout, on account of legs and back being totally fried. I know conventional wisdom is to do squats, deads, etc first. Try them last once and see. Knowing that once you get that last set of deads, you can go home is great motivation to really push yourself harder on deads, in my experience. When you do them first and you know it is just the beginning of a long, hard workout... well, it's not as motivating.
Click to expand...

Interesting. I will try this... maybe tomorrow, and see how it all goes.

Thanks, Alex, Lol, Sci, and Totz for the input!


Today was just cardio.

Rowing:
500m in 1:41
20 second sprint (~120m)
20 second sprint (~115m)

Treadmill
25 minutes 3.3 speed at 13.5% grade.
 
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