B
buffness
Guest
alright...what's a widowmaker set? 20rep squats?
- Status
I
irongirl
Guest
That's right
Good job Aaron. God, I hated leg day with DC training!!
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PTAaron
Guest
Yup... like IG said - thats your 20 rep set... Ideally what you do is you do your heavy set of 8-10, drop the weight by 20% then hit that weight for 20 reps - if you can.
Thanks IG
Thanks IG
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PTAaron
Guest
Cardio - 45 minutes at 3.9 mph, incline 1.5 on treadmill
Abs - seated cable crunches: 160 x 26RP, 120 x 20
Abs - seated cable crunches: 160 x 26RP, 120 x 20
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PTAaron
Guest
Cardio:
45 minutes on treadmill @ 3.8-3.9mph, 2.0 incline
45 minutes on treadmill @ 3.8-3.9mph, 2.0 incline
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PTAaron
Guest
Workout 1
(LT=Last Time TT=This Time RP=Rest Paused)
Incline Smith Bench:
LT: 235 x 8 RP
TT: 235 x 7 RP
*I screwed up here... I should have lowered the weight. Either way I still blew it on these.
Smith Shoulder Press to Front:
LT: 160 x 13 RP
TT: 165 x 12 RP
Floor EZ Curl Tricep:
LT: 70+bar x 18 RP
TT: 75+bar x 15 RP
Rack Chins to the Front:
LT: +35lbs x 20 RP
TT: +45lbs x 15 RP
T-Bar Rows (barbell and V handle):
LT: 150lbs x 10 (6 25s)
TT: 175lbs x 6 (7 25s)
*I thought I could hit 10 again... but on rep 1 there was a LOUD crunching/grinding noise in my right shoulder so it kind of shook me up and I had a hard time keeping the set going after that.
NOTES:
On a side note on Friday while I was at work I had an issue start with my left shoulder - while pushing up from a table the left AC joint really started hurting again - was mostly OK through the workout today, a little achy right now though after the workout. I'm not sure what happened with the right shoulder this morning - felt like it slightly subluxed as I stood up into position with the weight, then as I pulled the weight up it slipped back into place maybe... I don't know really. So far no pain in the right shoulder...
(LT=Last Time TT=This Time RP=Rest Paused)
Incline Smith Bench:
LT: 235 x 8 RP
TT: 235 x 7 RP
*I screwed up here... I should have lowered the weight. Either way I still blew it on these.
Smith Shoulder Press to Front:
LT: 160 x 13 RP
TT: 165 x 12 RP
Floor EZ Curl Tricep:
LT: 70+bar x 18 RP
TT: 75+bar x 15 RP
Rack Chins to the Front:
LT: +35lbs x 20 RP
TT: +45lbs x 15 RP
T-Bar Rows (barbell and V handle):
LT: 150lbs x 10 (6 25s)
TT: 175lbs x 6 (7 25s)
*I thought I could hit 10 again... but on rep 1 there was a LOUD crunching/grinding noise in my right shoulder so it kind of shook me up and I had a hard time keeping the set going after that.
NOTES:
On a side note on Friday while I was at work I had an issue start with my left shoulder - while pushing up from a table the left AC joint really started hurting again - was mostly OK through the workout today, a little achy right now though after the workout. I'm not sure what happened with the right shoulder this morning - felt like it slightly subluxed as I stood up into position with the weight, then as I pulled the weight up it slipped back into place maybe... I don't know really. So far no pain in the right shoulder...
I
irongirl
Guest
Oh, I hope the shoulder will be ok. I have that subluxation thing on the go with one of mine too. Not nice.
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PTAaron
Guest
Thanks IG. I'm not 100% sure that is what happened... but whatever it was it was loud... still feels OK... so I'm just gonna pretend it didn't happen 
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PTAaron
Guest
Doesn't feel so OK anymore... Ironically enough it started hurting me while I was working on someone's shoulder at work today! Real funny.
I'm just concerned because if it did slip out of the joint to the front as I was doing my first rep on the rows it would have made my humerus grind right against the labrum... and thats not a good thing... and when I tore my labrum on the left shoulder it made a very similar sound...
I'm just concerned because if it did slip out of the joint to the front as I was doing my first rep on the rows it would have made my humerus grind right against the labrum... and thats not a good thing... and when I tore my labrum on the left shoulder it made a very similar sound...
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PTAaron
Guest
Cardio - 45 minutes on treadmill at 3.7-3.8mph 2.0 incline
Abs - seated cable crunch 160lbs x 30RP
Shoulder is popping and clicking with just about every movement today. Hard to tell if the soreness is from the muscular soreness of the workout, or from something else. When I get into work today I'm going to have one of my co-workers do some tests on it and see what I did. I'm a little concerned by all of the clicking - because that is consistant with a labrum injury - which I REALLY don't want right now... especially on my right side! Hopefully it is just something that will go away - because I don't have enough vacation time saved up to have surgery... and I can't drive my car if my right arm is in a sling!
I'm going to guess that the Friday workout isn't going to happen if things keep feeling like they do right now.
Abs - seated cable crunch 160lbs x 30RP
Shoulder is popping and clicking with just about every movement today. Hard to tell if the soreness is from the muscular soreness of the workout, or from something else. When I get into work today I'm going to have one of my co-workers do some tests on it and see what I did. I'm a little concerned by all of the clicking - because that is consistant with a labrum injury - which I REALLY don't want right now... especially on my right side! Hopefully it is just something that will go away - because I don't have enough vacation time saved up to have surgery... and I can't drive my car if my right arm is in a sling!
I'm going to guess that the Friday workout isn't going to happen if things keep feeling like they do right now.
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PTAaron
Guest
Okay, here is the semi-technical results of getting my shoulder examined today...
OK... had a co-worker work my shoulder over for me... Right now flexion ROM is blocked at about 150 degrees in the saggital plane with significant pain... but if we go into the scapular plane, or even pure abduction I have full ROM with minimal to no pain.
The joint doesn't appear to be hypermobile - but there was a lot of guarding even when I was doing my best not to...
Labrum appears to be intact, passed all the tests for that. All muscle strength tests were normal and for the most part pain free, except flexion from 90 degrees - so no muscle tears in any of the rotator cuff muscles. If anything we're thinking anterior deltoid may be injured if any muscle is injured.
Right now we're going with a diagnosis of impingement and subdeltoid bursitis based on the mechanism of injury and the current symptoms. The biceps long head tendon was extremely sore to touch, but that could have also been the deltoid bursa anteriorly, because resisted elbow flexion was painfree and good strength.
I'm thinking Friday off, see how it feels for next Wednesday to possibly get back to it.
OK... had a co-worker work my shoulder over for me... Right now flexion ROM is blocked at about 150 degrees in the saggital plane with significant pain... but if we go into the scapular plane, or even pure abduction I have full ROM with minimal to no pain.
The joint doesn't appear to be hypermobile - but there was a lot of guarding even when I was doing my best not to...
Labrum appears to be intact, passed all the tests for that. All muscle strength tests were normal and for the most part pain free, except flexion from 90 degrees - so no muscle tears in any of the rotator cuff muscles. If anything we're thinking anterior deltoid may be injured if any muscle is injured.
Right now we're going with a diagnosis of impingement and subdeltoid bursitis based on the mechanism of injury and the current symptoms. The biceps long head tendon was extremely sore to touch, but that could have also been the deltoid bursa anteriorly, because resisted elbow flexion was painfree and good strength.
I'm thinking Friday off, see how it feels for next Wednesday to possibly get back to it.
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PTAaron
Guest
Workout 2
EZ Bar Preacher Curl:
LT: 60+bar x 15 RP
TT: 60+bar x 16 RP
Dumbell Hammer Curl (4-6 second negative):
LT: 40lbs x 12 straight
TT: 45lbs x 9 straight - OUCH! Damn.
Donkey Calf Raise (5 second negative, 15 second stretch each rep):
LT: 260 x 12
TT: 280 x 12 (PR)
Cybex Prone Hamstring Curl:
LT: 150lbs x 19 RP
TT: 150lbs x 21 RP
Barbell Squat (ass to the floor):
LT: 255 x 6; 225 x 8
TT: 265 x 5 (PR); 235 x 4
*Rep 3 and 4 of the "light" set I realized I was leaning way too far forward on the way up - so rather than risk my low back I "called it" at rep 4.
NOTES:
Shoulder still clicking and very sore with straight plane flexion today. Biceps did not bother the shoulder at all. Hammer curls did a little bit, but not enough that it limited my set. The only thing that really made my shoulder sore was leaning on my elbows during my Donkey Calf Raises - I spent most of the set leaning only on my left elbow with my right arm hanging down - which was fine.
I'm really unhappy about having to miss Friday's workout. I did do my rotator cuff routine yesterday - the shoulder felt really good doing that... so hopefully it will be fine by Wednesday.
EZ Bar Preacher Curl:
LT: 60+bar x 15 RP
TT: 60+bar x 16 RP
Dumbell Hammer Curl (4-6 second negative):
LT: 40lbs x 12 straight
TT: 45lbs x 9 straight - OUCH! Damn.
Donkey Calf Raise (5 second negative, 15 second stretch each rep):
LT: 260 x 12
TT: 280 x 12 (PR)
Cybex Prone Hamstring Curl:
LT: 150lbs x 19 RP
TT: 150lbs x 21 RP
Barbell Squat (ass to the floor):
LT: 255 x 6; 225 x 8
TT: 265 x 5 (PR); 235 x 4
*Rep 3 and 4 of the "light" set I realized I was leaning way too far forward on the way up - so rather than risk my low back I "called it" at rep 4.
NOTES:
Shoulder still clicking and very sore with straight plane flexion today. Biceps did not bother the shoulder at all. Hammer curls did a little bit, but not enough that it limited my set. The only thing that really made my shoulder sore was leaning on my elbows during my Donkey Calf Raises - I spent most of the set leaning only on my left elbow with my right arm hanging down - which was fine.
I'm really unhappy about having to miss Friday's workout. I did do my rotator cuff routine yesterday - the shoulder felt really good doing that... so hopefully it will be fine by Wednesday.
I
irongirl
Guest
Good job on the PR's!! Hope the shoulder will be ok.
Enjoying your program?
Enjoying your program?
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PTAaron
Guest
Thanks IG
The shoulder seems to be calming down... I'm doing electric stim and ice treatments all day long...
Loving the program. It is great having IH breathing down my neck to keep me in line and kick me in the ass.
The shoulder seems to be calming down... I'm doing electric stim and ice treatments all day long...
Loving the program. It is great having IH breathing down my neck to keep me in line and kick me in the ass.
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PTAaron
Guest
Workout 4
Did the workout at the gym by my house again - same workout I did there last time, so I have numbers to beat this time
Incline Dumbell Bicep Curl:
LT: 45s x 16 RP
TT: 45s x 17 RP
*These are annoying! Last time I got 8 on the first part of the RP, this time I got 10 - but still only beat LT by 1 rep. No rhyme or reason to the way my body progresses! LOL!
Dumbell Pinwheel Curls (4-6 second negative):
LT: 40s x 10
TT: 40s x 12
Was having more of an issue with grip than with anything else... I think I had my wrist wrapped too tight on the left side.
Paramount Calf Machine (5 second negative, 15 second stretch at the bottom):
LT: 80lbs x 13
TT: 100lbs x 12
Cybex Squat Press:
LT: 720 x 10; 540 x 23
TT: 740 x 11; 560 x 22
Stiff Leg Deadlift:
LT: 105x6, 125x6, 145x6, 165x6, 185x6, 205x6
TT: 110x6, 130x6, 150x6, 170x6, 190x6, 210x6
NOTES:
As I was beginning my set of stiff legs they started turning off the lights... I just kept going on with my set though... by the time I finished they had all the lights off and all the workers were standing around waiting for me to get done... Would have been nice if they had posted IN ADVANCE that they were planning to close up at 2pm instead of 10pm!! I didn't get a chance to do the quad stretch because of that... I just ran from my last rep of SLDLs to the locker room (after putting my plates away) and out to my car... Did the stretch when I got in the door at home... but it wasn't the same...
Did the workout at the gym by my house again - same workout I did there last time, so I have numbers to beat this time
Incline Dumbell Bicep Curl:
LT: 45s x 16 RP
TT: 45s x 17 RP
*These are annoying! Last time I got 8 on the first part of the RP, this time I got 10 - but still only beat LT by 1 rep. No rhyme or reason to the way my body progresses! LOL!
Dumbell Pinwheel Curls (4-6 second negative):
LT: 40s x 10
TT: 40s x 12
Was having more of an issue with grip than with anything else... I think I had my wrist wrapped too tight on the left side.
Paramount Calf Machine (5 second negative, 15 second stretch at the bottom):
LT: 80lbs x 13
TT: 100lbs x 12
Cybex Squat Press:
LT: 720 x 10; 540 x 23
TT: 740 x 11; 560 x 22
Stiff Leg Deadlift:
LT: 105x6, 125x6, 145x6, 165x6, 185x6, 205x6
TT: 110x6, 130x6, 150x6, 170x6, 190x6, 210x6
NOTES:
As I was beginning my set of stiff legs they started turning off the lights... I just kept going on with my set though... by the time I finished they had all the lights off and all the workers were standing around waiting for me to get done... Would have been nice if they had posted IN ADVANCE that they were planning to close up at 2pm instead of 10pm!! I didn't get a chance to do the quad stretch because of that... I just ran from my last rep of SLDLs to the locker room (after putting my plates away) and out to my car... Did the stretch when I got in the door at home... but it wasn't the same...
I
irongirl
Guest
Nice job Aaron!!
Talk about shutting the place down..lol..at least your gym was open. Mine's been closed since the 24th- reopening on Wednesday!!! How lame!
Talk about shutting the place down..lol..at least your gym was open. Mine's been closed since the 24th- reopening on Wednesday!!! How lame!
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PTAaron
Guest
Thanks IG
Sucks about your gym!
Sucks about your gym!
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PTAaron
Guest
Didn't work out today... had to spend the morning driving out to the bank with my ex wife to get her name taken off my bank account finally... that wasn't as bad as I expected - we haven't seen each other in 4 months and in that time we've only spoken twice, both times within the last month...
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ljefe15
Guest
PTAaron said:
Aaron.. just wondering why you didn't do the widowmaker in this workout?
A sidenote, i think you're doing a very good job keeping your dc journal and i really love reading and learning from it/you. Keep at it!
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PTAaron
Guest
THanks ljefe15. For my particular program IH made the widowmaker on squats an option. I am doing pretty well without it, so I'm just keeping it that way. If you are following the program, definitely stick with the basic DC guidelines. There are a few tweaks in what I am doing that are done specifically for me and my particular build and various injuries, etc.
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PTAaron
Guest
Workout 5
(modified slightly due to the recent shoulder injury - straight sets with lighter weights on chest and shoulder exercises)
Hammer Incline Press:
LT: 135 each side x 13 RP
TT: 125 each side x 10 straight set
Reverse Grip Smith BP:
LT: 175 x 14 RP
TT: 175 x 17 RP
Smith Behind the Head Press:
LT: 160 x 11 RP
TT: 155 x 9 straight set
Hammer Front Pulldowns:
LT: 155 x 14 RP
TT: 155 x 17 RP
*THESE hurt my shoulder pretty bad in the stretch position because it was putting my arm into a flexion position... I just stopped each rep short of a full stretch to avoid the problem.
Smith Bent Rows:
LT: 130 x 11 straight set
TT: 130 x 15 straight set
NOTES:
You might notice that I did triceps before shoulders, yup. Switching the order around on those, and also will be going higher reps on all triceps and top of the rep range for chest now instead of bottom of the rep range. Trying to correct the fact that my chest is not progressing like I want it to.
Shoulder felt reasonably good... I dropped my weight on my pec stretch, and did not do the shoulder stretch though - just because I was a bit nervous about the positioning.
We did more testing on my shoulder at work yesterday - beat the crap out of it pretty good with various joint mobs and stretches... still can't exactly pinpoint what the issue is because it presents as one thing with certain tests, then you do the next test that should be positive - and it isn't... we did find that my lats are majorly tight on the right side - which is odd... but the problem is the position to stretch them is also the position that hurts my shoulder the most... interesting.
Oh well... off to cook a few pounds of meat...
(modified slightly due to the recent shoulder injury - straight sets with lighter weights on chest and shoulder exercises)
Hammer Incline Press:
LT: 135 each side x 13 RP
TT: 125 each side x 10 straight set
Reverse Grip Smith BP:
LT: 175 x 14 RP
TT: 175 x 17 RP
Smith Behind the Head Press:
LT: 160 x 11 RP
TT: 155 x 9 straight set
Hammer Front Pulldowns:
LT: 155 x 14 RP
TT: 155 x 17 RP
*THESE hurt my shoulder pretty bad in the stretch position because it was putting my arm into a flexion position... I just stopped each rep short of a full stretch to avoid the problem.
Smith Bent Rows:
LT: 130 x 11 straight set
TT: 130 x 15 straight set
NOTES:
You might notice that I did triceps before shoulders, yup. Switching the order around on those, and also will be going higher reps on all triceps and top of the rep range for chest now instead of bottom of the rep range. Trying to correct the fact that my chest is not progressing like I want it to.
Shoulder felt reasonably good... I dropped my weight on my pec stretch, and did not do the shoulder stretch though - just because I was a bit nervous about the positioning.
We did more testing on my shoulder at work yesterday - beat the crap out of it pretty good with various joint mobs and stretches... still can't exactly pinpoint what the issue is because it presents as one thing with certain tests, then you do the next test that should be positive - and it isn't... we did find that my lats are majorly tight on the right side - which is odd... but the problem is the position to stretch them is also the position that hurts my shoulder the most... interesting.
Oh well... off to cook a few pounds of meat...
L
ljefe15
Guest
PTAaron said:
IH is training you? I see.. was wondering what your rationale was behind that cos doing the widowmaker so frequently can be quite taxing.. never mind, i'll still be lurking around reading your journal!
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PTAaron
Guest
ljefe15 said:
Personally I love the widowmaker... but I started out the squat day without it - and I just haven't really felt the need to put it back in
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PTAaron
Guest
Workout 6
Barbell Bicep Curl:
LT: 95lbs x 15 RP
TT: 95lbs x 17 RP
1 Arm Cable Reverse Curl (4-6 second negative):
LT: 5 plates x 8
TT: 5 plates x 9
*Funny comment from my training partner: "These make my forearms hurt!" ... No shit.
Leg Press Calf Raise (5 second negative, 15 second stretch each rep):
LT: 270+sled x 12
TT: 310+sled x 10
Sumo Leg Press:
LT: 600+sled x 15 straight set
TT: 670+sled x 13 straight set
Leg Press:
LT: 780+sled x 11; 600+sled x 23
TT: 800+sled x 8; 620+sled x 21
NOTES:
Reasonably happy with this workout... I would have expected 10 with 800 on leg press, but my spotter was wandering around for the first 2 reps so I had to pause and wait for him to get into position - I think that fatigued me a bit.
I was kind of impressed with this group of late 50s guys that were in there training together today... doing bench, deadlifts, and squats... nice to see some people at the gym doing "real" exercises. Of course as I was finishing up I was going to go tell them that they were kicking ass - and I noticed that when they left to do cardio they left all of their loaded up barbells just laying around... that sort of crap pisses me off... ended up picking up the weights so the little old ladies that were working out there didn't have to trip over them or try to put them away... of course not before commenting really loudly that "Some asshole left his weights laying around" and staring at them the whole time...
Anyway... decent workout... time to go cook some meat!
Barbell Bicep Curl:
LT: 95lbs x 15 RP
TT: 95lbs x 17 RP
1 Arm Cable Reverse Curl (4-6 second negative):
LT: 5 plates x 8
TT: 5 plates x 9
*Funny comment from my training partner: "These make my forearms hurt!" ... No shit.
Leg Press Calf Raise (5 second negative, 15 second stretch each rep):
LT: 270+sled x 12
TT: 310+sled x 10
Sumo Leg Press:
LT: 600+sled x 15 straight set
TT: 670+sled x 13 straight set
Leg Press:
LT: 780+sled x 11; 600+sled x 23
TT: 800+sled x 8; 620+sled x 21
NOTES:
Reasonably happy with this workout... I would have expected 10 with 800 on leg press, but my spotter was wandering around for the first 2 reps so I had to pause and wait for him to get into position - I think that fatigued me a bit.
I was kind of impressed with this group of late 50s guys that were in there training together today... doing bench, deadlifts, and squats... nice to see some people at the gym doing "real" exercises. Of course as I was finishing up I was going to go tell them that they were kicking ass - and I noticed that when they left to do cardio they left all of their loaded up barbells just laying around... that sort of crap pisses me off... ended up picking up the weights so the little old ladies that were working out there didn't have to trip over them or try to put them away... of course not before commenting really loudly that "Some asshole left his weights laying around" and staring at them the whole time...
Anyway... decent workout... time to go cook some meat!
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PTAaron
Guest
Cool - the magazine with my article in it is apparently out now... it is listed on the magazine's website in the "current issue" section, under the heading of "Body Sculpting"
Here's a link: www.fitnessrxmag.com/curr.htm
Here's a link: www.fitnessrxmag.com/curr.htm
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PTAaron
Guest
Just a little progress update - IH hasn't had me do a full re-assessment yet, but I jumped on the scale at work Friday ... 246lbs... I measured my waist when I got up that morning just out of curiousity and it had gone down half an inch... so thats good. Gaining 6lbs and losing a half inch on the waist... pretty happy with that!!
On another note - not sure if I'll be able to pull off today's workout... woke up at 6:30am with some major stomach cramps... almost needed a seatbelt to keep myself from launching off the toilet... feeling quite a bit better now after some drugs - hopefully I'll be able to hit the gym in half an hour or so...
On another note - not sure if I'll be able to pull off today's workout... woke up at 6:30am with some major stomach cramps... almost needed a seatbelt to keep myself from launching off the toilet... feeling quite a bit better now after some drugs - hopefully I'll be able to hit the gym in half an hour or so...
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PTAaron
Guest
Oh... me and a friend calculated out a typical day of food for me to see what it looks like for calories... we used a typical workout day as an example...
5400 calories with 660g of protein!! it was roughly 50% protein, 27% carb, 23% fat for my breakdown. I would post up a screenshot, but we used the program that my friend and I have been working on for tracking diet and workout - and I have no clue how to bring up the information we put in yesterday! Guess we'll have to make that part of it a bit more user friendly...
5400 calories with 660g of protein!! it was roughly 50% protein, 27% carb, 23% fat for my breakdown. I would post up a screenshot, but we used the program that my friend and I have been working on for tracking diet and workout - and I have no clue how to bring up the information we put in yesterday! Guess we'll have to make that part of it a bit more user friendly...
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PTAaron
Guest
Workout 1
(Not at the usual gym)
Incline Smith Bench Press:
LT: 235 x 7 RP
TT: 230 x 12 RP
See below... I meant to do 220lbs to get the reps up
Smith Shoulder Press:
LT: 165 x 12 RP
TT: 170 x 11 RP
EZ Curl Triceps on Floor:
Attempted, could not do these. The position of the arms puts my shoulder into the only position that provokes the pain. Instead I went with CGBP on the smith at 205 x 10RP - I know - too heavy... Didn't occur to me that I didn't do these last time around because of the injury, so I should move the weight down...
Rack Chins:
LT: +45lbs x 15 RP
TT: +45lbs x 18 RP
T-Bar Rows:
LT: 175 x 6
TT: 150 x 11 straight
EDIT: It just occurred to me while I was thinking about the workout - that I may have in fact done 175lbs this time... I remember unloading 2 plates and giving them to my friend, unloading 2 and racking them, unloading 1 more for, then 2 more for me... that adds up to 175, not 150... wonder how I did that...
*ran into an interesting problem on this set... the dumbell I was using to hold the bar steady was actually getting lifted up every rep - the plates on it were smaller diameter than regular dumbells so as the bar lifted it would run into it and add resistance to the top of the movement. Wouldn't have been such a big deal if I wasn't using a 150lb dumbell to hold things in place! I would have gotten a few more reps out of it I'm sure.
NOTES:
Woke up this morning feeling like shit (like I mentioned earlier...) but after taking some of the right kind of medicine I felt pretty good - so I hit the gym...
On the first exercise I meant to drop down the weight and get higher reps - I put on what I thought was 220 (assuming the smith bar weighed 0lbs) and when I was really struggling with it I realized that it must not be fully counterweighted - the guy that runs the place told me they were about 10 - so I used that to calculate my weights for the other smith exercises.
Attempting the EZ Curl tricep exercise with no weight made my shoulder jump up from a 1/10 pain to about 8/10 pain... so I decided not to try the exercise. Pain still inside the shoulder joint... but it went away as soon as I stopped the exercise.
I also realized I screwed up and forgot to do chest, tris, shoulders like we had been planning... overall it was a decent workout, but just did not go like it should have in terms of my overall brain function!
(Not at the usual gym)
Incline Smith Bench Press:
LT: 235 x 7 RP
TT: 230 x 12 RP
See below... I meant to do 220lbs to get the reps up
Smith Shoulder Press:
LT: 165 x 12 RP
TT: 170 x 11 RP
EZ Curl Triceps on Floor:
Attempted, could not do these. The position of the arms puts my shoulder into the only position that provokes the pain. Instead I went with CGBP on the smith at 205 x 10RP - I know - too heavy... Didn't occur to me that I didn't do these last time around because of the injury, so I should move the weight down...
Rack Chins:
LT: +45lbs x 15 RP
TT: +45lbs x 18 RP
T-Bar Rows:
LT: 175 x 6
TT: 150 x 11 straight
EDIT: It just occurred to me while I was thinking about the workout - that I may have in fact done 175lbs this time... I remember unloading 2 plates and giving them to my friend, unloading 2 and racking them, unloading 1 more for, then 2 more for me... that adds up to 175, not 150... wonder how I did that...
*ran into an interesting problem on this set... the dumbell I was using to hold the bar steady was actually getting lifted up every rep - the plates on it were smaller diameter than regular dumbells so as the bar lifted it would run into it and add resistance to the top of the movement. Wouldn't have been such a big deal if I wasn't using a 150lb dumbell to hold things in place! I would have gotten a few more reps out of it I'm sure.
NOTES:
Woke up this morning feeling like shit (like I mentioned earlier...) but after taking some of the right kind of medicine I felt pretty good - so I hit the gym...
On the first exercise I meant to drop down the weight and get higher reps - I put on what I thought was 220 (assuming the smith bar weighed 0lbs) and when I was really struggling with it I realized that it must not be fully counterweighted - the guy that runs the place told me they were about 10 - so I used that to calculate my weights for the other smith exercises.
Attempting the EZ Curl tricep exercise with no weight made my shoulder jump up from a 1/10 pain to about 8/10 pain... so I decided not to try the exercise. Pain still inside the shoulder joint... but it went away as soon as I stopped the exercise.
I also realized I screwed up and forgot to do chest, tris, shoulders like we had been planning... overall it was a decent workout, but just did not go like it should have in terms of my overall brain function!
P
PTAaron
Guest
Thanks Matt76.
Funny part is that the rest of my life is the exact opposite... completely disorganized.
Funny part is that the rest of my life is the exact opposite... completely disorganized.
- Status
