PTAaron's DC Training Journal

  • Thread starter Thread starter PTAaron
  • Start date Start date
Status
Not open for further replies.
So last night I got my first diet and workout information from In-Human - this is going to be awesome. I am going to have to go out and buy more tupperware and a cooler for lunches - and so I can bring food along with me wherever I go.

I checked with him, and he is cool with me continuing to post my workouts on here, as long as I don't get into the diet portion or post the little extra bits of info he gives me... so that is cool - you guys will still be able to follow long with my progress.

I am going to be taking some "before" pictures later tonight, so I'll put those up here as well...

And - he had me do some measurements for stats... and here those are (this is a copy of what I sent to IH, so there are extra comments in there from me):
Stats - flexed, but not pumped up

Weight: 240lbs just now on my bathroom scale in my boxers.

Chest: 51"

Shoulders: 54" - hard one to measure... first time I thought it was 57", but that didnt' seem right.

Arms: Both are 16.75" today...

Forearms: Right - 13" Left - 12 5/8"

Waist: 37.25" at belt line... ouch - I thought it was still at 36.

Thighs: Right - 28" Left - 28" - at largest point - at the knee they don't look as symmetrical

Calves: Right - 17.5" Left - 17.75"


So it is pretty obvious here that arms are my biggest weak point. Funny part is I measured them Last saturday and got 17" somehow... I know that because the girl I went to Vegas' leg was about as big around as my arm, so I measured my arm to see how small that made her leg! Anyway... I think in my questionairre I listed delts, bis, and calves as my weakpoints - I am noticing that delts aren't really that much of a weakpoint. Overall I would say most of my body is "proportional" - aside from the arms. At 6'1" 240lbs my arms should definitely be at least 18" right?
Click to expand...
 
Workout

Incline Smith Press (first hole up):
195lbs x 9, 4, 2 (15RP) + SH

Stretch 90lb dumbells x 90 seconds - DAMN!!!

Smith Shoulder Press:
145lbs x 9, 3, 1 (13RP) + SH

Stretch x 60 sec

EZ Curl Floor Triceps:
70lbs+bar x 7, 3, 2 (12RP)

Stretch 30lb dumbell x 60 sec

Rack Chins:
+25lbs x 9, 4, 3 (16RP) + SH

T-Bar Rows (barbell and V handle):
4x25lbs x 13 straight set

NOTES: Loved the workout, I really liked doing T-bars that way - never tried it before. First day doing things with IH's guidance - loving the exercise choices he made for me. I am now keeping track of each part of the rest pause, so I can keep track of my progression a little more closely.
 
Nice workout Aaron. I like T-bar rows much better that way too, even though I seldom do it. I really should start again. I get much more out of it, I think, compared to the chest supported ones.

So do you have a specific diet to follow too?
 
Good for you! I was actually waaaay too sore to do cardio...lol...
 
Haha... well... I am supposed to be doing 4 days of cardio now :(

IH looked at my pictures that I took this morning and said "Okay, we have to work on chest, delts, forearms, legs, and bodyfat" ... I just had to laugh.
 
Ok... so I took some pics this morning for In-Human... had some major issues with the remote for my camera... I actually ended up having to program the command from it into my stereo remote ... and discovered I couldn't really hold that huge remote while posing... all in all it was a big mess.
Pics were taken in really bad lighting immediately after walking for 50 minutes this morning... and like I said I didn't hit any poses right because I was pushing the button, dropping the remote, and trying to move into position all within like 3 seconds.
 
Wow... looking at those first 2... bad... I didn't have time to get my arms up, flex, then flare my shoulder blades out to get some width (I did it right in my avatar...) Then the lat spread... christ...

Next time I will have someone take the pics for me, and have better lighting ;)
 
You're too hard on yourself..lol..you're pics are good. How often will you post progress pics? It'll be fun to watch :)
 
Every 4 weeks I get to weigh/measure - no touching the scale in between ... and I assume pics are every 4 weeks too - maybe sooner for the pics.

Second workout today... squats... hoping my knee is up to the challange!!
 
Workout 2

Preacher EZ Curl:
40+bar x 17 RP

Dumbell Hammer Curl (4-6 second negatives):
35lbs x 12 straight set

Stretch

Seated Calf Raise:
70lbs x 4 - MASSIVE gastroc cramp, muscle balled up and didn't let go for several minutes
*Was scheduled to do standing calf raises today, but it turns out they got rid of that machine because too many of the old ladies were hurting their backs on it. This one almost always ends with me having a huge muscle spasm and not being able to finish my set, but I thought it would be OK this time.

Prone Hamstring Curl:
130lbs x 21 RP

Stretch

Barbell Squat:
245 x 4
225 x 4***
4th rep, 3/4 of the way up my left low back muscles (quadratus I think) locked up. That has never happened before on squats - I think I shifted my hips left for some reason... couldn't finish the set, still aching pretty good right now. Going to stim it when I get to work.

Stretch

NOTES:
Knee felt PERFECT during the squats. Those knee sleeves are GREAT! I never would have used them if I hadn't been told to get them, but WOW - my knees felt so good during the set. I wore them during my cardio yesterday too... and they felt nice and toasty.
Overall the workout felt good - pretty pissed about squats though. I was feeling a little tight in the low back after my first set, but that is pretty normal. I was going ass to the floor, keeping my back flat (according to my spotter) on all the reps - so I don't know what happened.
 
Knee felt PERFECT during the squats. Those knee sleeves are GREAT! I never would have used them if I hadn't been told to get them, but WOW - my knees felt so good during the set. I wore them during my cardio yesterday too... and they felt nice and toasty.
Click to expand...

Knee sleeves? What do they look like and where did you get them? I certainly could use those!!


they got rid of that machine because too many of the old ladies were hurting their backs on it.
Click to expand...

OMG...lmao...there are some things that old ladies just should not do. And by old, I hope you mean 75 or older ;)

As for your back, it is just soooo easy to tweak something with the smallest of movements, as I'm sure you know!!! At least you get free treatment!! I'm sure you'll be ok in no time :)
 
Yeah... knee sleeves - I picked up a pair of neoprene knee supports with the hole over the patella... I generally tell people they are useless, but damn if they don't work! I wore them the entire workout, so my knees got nice and toasty by the time it was squat time. Felt GREAT, and my patellar tendon had been hurting just going up and down the stairs yesterday.

My low back is REALLY aching right now... I had my student do some functional massage on it and an ultrasound with e-stim... but sitting seems to be flaring it up again.
 
Spent the day walking around with a TENS unit on my back... tried some traction... cold packs... still feels exactly the same...
This really sucks... deadlift day is supposed to be Friday.
 
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!
 
Low back update - minor ache right now... planning to go ahead with tomorrow's workout minus deadlifts.
 
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...
 
Low back still feeling decent... should be perfect in time for Stiff Leg Deadlifts on Monday. :D

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.
 
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!
 
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!!
 
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 :)
 
LOL! Sad part is - that will probably not even cover next week's food needs.
 
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!
 
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
 
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...
 
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.)
 
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.
 
Status
Not open for further replies.

New Posts

Trending

Back
Top