PTAaron's DC Training Journal

[PTAaron]

Today in therapy we decided that I should attempt doing some dumbell bench presses...
Started out with 10lbs x 10 - was OK, a little sore. 15lbs x 10 was a little more shaky - the stability just wasn't there, but not bad. 20lbs x 10 - okay so at rep 5 my pec was burning so bad it wasn't even funny! I finished the set and it felt like I had just finished using a 110lb dumbell on the right side! LOL! Good stuff.

[Matt76]

keep it up man. You will be back up there in no time

[PTAaron]

Thanks Matt.
I'm hoping now that I can actually use my pec again - it will get strong again quickly.

[irongirl]

Way to go Aaron!! We are at the same weight..lol..except I can't do flat presses.

[PTAaron]

Thanks IG!

[PTAaron]

Did a leg day workout today...

Leg Press Calf Raise (5 second negative, 15 second stretch at bottom each rep):
270 x 10 straight

Sumo Leg Press:
630 x 10 straight

Hack Squat:
320 x 8
270 x 20

Adductor Machine:
90lbs x 21 RP

Crunch Machine:
100lbs x 18 RP

NOTES:
Leg workout was tough, even though the weights were not what I was hoping for. I guess over 2 months of not doing hack squats is a good excuse though. Thats all.

[PTAaron]

Big day in therapy today - my bench press is now up to 25lbs for 15 reps! My right pec was burning like crazy by the end. LOL! Was really sore today though - kind of frustrating.

Did some swimming at the gym today (without using arms)... that was fun

[0311]

Great job with your rehab process! I'm new to this board, and to a lesser degree I know how difficult it is to get back in the groove. I just came off of a partially torn pec 2 months ago...Doing flat bench of course.

I just started DC training again myself so good luck bro!

[PTAaron]

Thanks for popping in 0311!
Torn pec doesn't sound like fun - glad to hear you are back to training though!
Good luck with the DC training - you should post a journal on here.

[irongirl]

Hey Aaron!! Good to see it's going well. Keep at it!!

[PTAaron]

Thanks IG

[PTAaron]

Yesterday I did 30 minutes on the elliptical... thought I was going to die! LOL! Guessed a little high on the level to use.

Today was a leg workout...

Cybex Cable Calf Machine (5 second negative, 15 second stretch each rep):
110 x 12 straight

Cybex Seated Ham Curl:
145 x 21 RP

Cybex Squat Press (leg press):
720 x 8 straight
540 x 21 straight

The end.

Going back up to the gym tonight to do some swimming/walking in the water again.

[PTAaron]

Oh I forgot to mention today's therapy appointment... it was awesome.
Shoulder dumbell presses I moved up for 18lb, 20lb, 25lb for 25 reps each to 20, 25, 30 for 15 reps each.
Chest dumbell press I moved up from 15, 20, 25lb x 15 reps to 20, 25, 30lb for 15 reps Of course at rep 5 with the 30s I thought my right pec was going to explode... and I actually had to stop at rep 10 and pause for 10 seconds because it was burning so bad!
Great stuff! LOL!

[PTAaron]

Cardio today - 30 minutes on elliptical machine on the Alpine Pass setting.

They were clearing out the treadmills today, they are apparently replacing them all with newer models. The gym is actually closed for the next 3 days while they bring in 90 pieces of new equipment... I'm just REALLY hoping they don't get rid of any of the stuff I like!

[0311]

I thought my right pec was going to explode... and I actually had to stop at rep 10 and pause for 10 seconds because it was burning so bad!
Great stuff! LOL!

I hear that brotha.. After my month off, hitting chest again is equivalant in pain to a widowmaker set! Keep it up!..:headbange