PTAaron's DC Training Journal

[PTAaron]

Workout 1 - Rotation 6
LT: 10/18/06 TT: 10/30/06 RP: Rest Paused

Incline Smith Bench Press:
LT: 215lbs x 12 RP
TT: 220lbs x 12 RP

Smith Shoulder Press:
LT: 170lbs x 12 RP
TT: 175lbs x 11 RP

EZ Curl on the Floor Triceps:
LT: 95lbs x 14 RP
TT: 95lbs x 15 RP

Rack Chins to the Front:
LT: +45lbs x 15 RP
TT: +45lbs x 16 RP
*The plate shifted in the middle of part 2 of the RP - would have had at least 1 more rep if that hadn't happened.

Close Grip Cable Row:
LT: 180lbs x 12 straight set
TT: 190lbs x 11 straight set

NOTES:
Coming into week 9 of this blast phase. I usually only go 8-10 weeks so we're nearing the end of this one... Started this blast phase on 8/21/06 - so I'll be at almost 3 months by the time this one is over with. Gains are slow, but they are still coming - which is surprising considering how off bad my diet is on the weekends. Keeping it pretty consistant during the week finally - but not like I was when I was working with In-Human. Something about having a 280lb monster guiding you along that keeps you on track!
Anyway... this workout wasn't bad. Progressed on everything, but it took some serious willpower.

 

[PTAaron]

Workout 2 - Rotation 4
LT: 10/17/06 TT: 11/1/06 RP: Rest Paused

Preacher Curl (EZ Bar):
LT: 60lbs + bar x 18 RP
TT: 70lbs + bar x 12 RP
*Probably should only have gone up 5lbs to keep it in the 15-20RP range, oh well!

Dumbell Hammer Curl:
LT: 40lbs x 12 (6 second negative each rep)
TT: 45lbs x 10 (same)

Calf Raise on the PowerSquat Machine:
LT: 170+sled x 12 (15 second strech at bottom of each rep, 5 second negatives)
TT: 180+sled x 12 (same)

Cybex Hamstring Curl:
LT: 140lbs x 20 RP
TT: didn't do it because of hamstring tendon issue (see NOTES)

Barbell Squat:
LT: 245lbs x 4; 185 x 5
TT: 275lbs x 2; 135 x 10
*See NOTES

NOTES:
First off - I almost didn't make this workout... I ALMOST got out of my subdivision today before I had some major issues start in my abdominal region - ended up having to turn back around and barely made it into the bathroom... I didn't want to postpone the workout though... so I took some "pink stuff" and headed back out to the gym.
Pretty happy with my bicep/forearm progressions. I probably shouldn't have gone up 10lbs on preachers - but this is the last time I'm doing this workout before the "cruise period" so I thought I would take a risk.
Didn't do hamstrings because I am still having pain in the hamstring tendon from whatever I did over the weekend. It is a LOT better than it was - we did a really cool taping technique on it at work on Monday and that made a big difference.
Squats... I am embarassed by my squat weights. Ever since I started going "ass to the grass" I haven't been able to progress my weights worth a damn. The heaviest I have gone is 265 for 7 with "full range" compared to so much more for "parallel". Whatever - quit whining! Today I decided to throw on 275 to see what would happen. I got 2 easily - on rep 3 I got about 1/3 of the way up and realized I was starting to round out my back by leaning forward, so I just ditched the rep and put the barbell down on the safety stops (that is why I LOVE power cages!). I thought I would do 225 for my 8-12 rep set... I went down for the first rep, and ended up having to leave the barbell on the safety stops again! LOL!! Went ahead and just did 135 for 10 after that so I could get the hell out of the gym.

 

[PTAaron]

Workout 3 - Rotation 5
LT=10/20/06 TT=11/3/06 RP=Rest Paused

Decline Barbell Bench Press:
LT: 240lbs x 13 RP
TT: 245lbs x 11 RP
*Happy with 11... my arms were shaking just warming up, so I'm amazed I got 11! LOL!

Smith Close Grip Bench Press:
LT: 180lbs x 15 RP
TT: 195lbs x 12 RP
*Kicked ASS on this one!

Icarian Shoulder Press Machine:
LT: 150lbs x 14 RP
TT: 160lbs x 11 RP
*Didn't kick quite as much ass on this one

Rack Chins Behind the Head:
LT: +35lbs x 18 RP
TT: +35lbs x 19 RP

Floor Deadlifts:
LT: 295 x 3; 225 x 8
TT: just did warmup - see notes.

NOTES:
Good workout today. I felt SOOOO weak on decline bench press today, it was kind of sad! When I unracked the 245 my arms were shaking like leaves! Once I got the weight moving I was OK though.
Deadlifts - Yeah. I didn't do them today. I got to 225 on my warm-up sets and I was just not feeling like I was in the right groove. There was no way I was going to put on any more weight than that with it feeling so off today. Not worth the risk of a low back injury just before starting my cruise period!

 

[PTAaron]

Workout 4 - Rotation 6
LT=10/23/06 ... TT=11/6/06 ... RP=Rest paused

Seated Alternating Curls:
LT: 40lbs x 18 RP
TT: 45lbs x 16 RP
*Set done with palms up whole time and 6 second negatives each rep

Dumbell Hammer Curls:
LT: screwed up the set - did wrong exercise, then grip gave out
TT: 40lbs x 9 (6 second negative)
*Bad. May drop this exercise for next blast period.

Cybex Rotary Calf Raise:
LT: 155 x 7 (15 second stretch, 5 second negative) - this was a really bad day
TT: an older lady was on it when I needed it, so I did hacks first - then I didn't feel like I could do calves anymore. I'm a pansy.

Hack Squats (deep as possible without back coming off pad):
LT: 500lbs + sled x 8; 360lbs + sled x 20 (widowmaker)
TT: 530lbs + sled x 7; 380lbs + sled x 20 (widowmaker)
*Yeah buddy! Nothin but a peanut! LOL! I'm happy with that progression.

Stiff Leg Deadlift:
LT: 135, 155, 175, 195, 215, 235 all x 6reps - no rest except adding plates
TT: 140, 160, 180, 200, 220, 240 all x 6 reps (same)

NOTES:
Really happy with this workout even though Pinwheel curls sucked, and I didn't do calves... lol! Nice way to end the blast phase for this workout.

 

[KC Lifter]

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