PTAaron's DC Training Journal

[PTAaron]

Skipping cardio this morning because I want to give my back a bit more of a rest. Legs are absolutely fried! I'm still half asleep, but DAMN!! Taking 2 weeks off from training then before starting up here was probably a poor choice I don't think I'll be walking real well at work. LOL! Not complaining - I'm happy!

[PTAaron]

Low back update - minor ache right now... planning to go ahead with tomorrow's workout minus deadlifts.

[PTAaron]

Woke up this morning and the low back felt good, so went ahead with the scheduled workout... no real problems came up - I wore my belt the whole time though to keep the area warm.

Workout

Decline Barbell Bench:
TT: 255 x 10 RP
*The last rep went up 2/3, but just would not reach the top!

Stretch 95lbs x 60 seconds - no way I was getting 90 with these... 60 was hellish enough

Icarian Machine Shoulder Press:
TT: 220 x 13 RP

Stretch

Close Grip Smith Bench:
TT: 195 x 10 RP
*As soon as I started I knew I guessed heavy...

Stretch

Behind Head Rack Chins:
TT: +25lbs x 16 RP
*First time ever doing these - felt really good

Deadlifts:
Didn't want to risk it. Did some smith machine rack deads with just the bar just to get the area moving.

NOTES:
Felt good on the exercises today... did pretty well aside from thinking I was stronger than I really am on Decline and CGBP My hamstrings are so incredibly sore right now... I am having a hard time sitting on chairs because the pressure just makes them scream - nice!!
Off to cook some meat for the day...

[PTAaron]

Low back still feeling decent... should be perfect in time for Stiff Leg Deadlifts on Monday.

Boring weekend planned... maybe I'll get some time to try fixing my treadmill... that will be helpful for when it snows and I don't feel like doing my cardio in the snow.

[PTAaron]

Cardio:
45 minute fast paced walk outside.
Let me tell you - the trailer park that I walked through last time on this loop was a lot different at 8am ... at 5pm there are some seriously creepy looking people hanging out in there! LOL!

[irongirl]

Glad to hear your back is doing okay.

Maybe you should pick a better neighbourhood to walk through..lol..or at least make sure you walk thru in the daytime!!

[PTAaron]

Just got back from shopping all of the local grocery stores looking for sales on meat... came home with 16lbs of chicken breast, 5lbs of ground sirloin, 3lbs of pork loin, and a big fat steak for tonight

[goes4ever]

whens the BBQ?

[PTAaron]

LOL! Sad part is - that will probably not even cover next week's food needs.

[PTAaron]

Cardio...
45 minute fast paced walk outside. BEAUTIFUL day today - windy as hell though, I was having a hard time walking in a straight line when it was coming directly at me!

[PTAaron]

Workout 4

Incline Dumbell Bicep Curl:
TT: 40lbs x 18 RP

Pinwheel Curls (4-6 second negative):
TT: 40lbs x 8 straight set
Not quite enough reps...

Hack Squat (cybex) Calf Raise (15 second stretch, 5 second negative):
TT: 90+sled x 12
*Holy crap... these were hard to finish.

Hack Squat (Icarian):
TT: 410+sled x 9; 320+sled x 21
*went as close to ATF as possible without my butt leaving the pad

Stiff Leg Deadlifts:
TT: 95x6, 115x6, 135x6, 155x6, 175x6, 195x6
*My legs are STILL shaking from these and it has been half an hour... DAMN!

NOTES:
Felt great during this workout. Low back was a little achy at the start, but once I got warm it was fine. No issues with it at all during the stiff legs. Right now just general postworkout tightness on both sides, so the "injured" side is not any worse than the non-injured side. On a fun note as I was driving home trying to get my post workout meal down I ended up puking part of it back up into my mouth - that was nice - I washed it back down with some protein shake though because I didn't want to lose any of it.

EDIT - typo... I got all 6 sets for 6 on the SLDLs

[PTAaron]

Cardio today - because I overslept - 45 minute outside walk in the rain.
The loop I am doing is almost 3 miles.

Hamstrings are KILLING ME from those SLDLs.... AWESOME exercise!! You rest only long enough to add weight and take a couple deep breaths between each set...

[goes4ever]

ughhh Its raining here too bro. And I cannot get over this cold..............YUK

[PTAaron]

Sucks when it is crappy outside and you feel like crap too...

(funny, I thought I posted that response this morning - but obviously not because it isn't here.)

[PTAaron]

Workout 5

Hammer Incline Press:
TT: 135 each side x 10 RP
*Heavier than I expected today

Stretch

Smith Behind the Head Press:
TT: 125 x 17 RP
*I'm just guessing wrong on everything today!

Reverse Grip Smith Bench:
TT: 155 x 12 RP
*Got one right finally!

Stretches

Hammer Strength Pulldowns:
115 per side x 19 RP

Smith Bent Overhand Rows:
105 x 12 straight set
*I put this weight one as a warmup to try to get the form... at rep 6 it was hard, so I just kept going... only got 12. Sad.


NOTES:
Workout felt good... no really comments today.