PTAaron's DC Training Journal

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Stepmill again today... 35 minutes...

I start back in the gym "doing my own thing" on Monday, which is also the day I have to finally go back to work.

I'll be doing the DC split that I outlined earlier - but I will be doing it with very light weights, straight sets, and not to failure.
 
First upper body workout outside of physical therapy was today... it was also the heaviest I went on any pressing movements in the last 3 months.

Workout
(RP=Rest Paused)

Incline Smith Bench Press (15 degree):
75lbs x 2 sets of 15

Smith Shoulder Press:
75lbs x 15 straight set

EZ Curl Bar Triceps on the Floor:
35lbs 2 x 15

Rack Chins to the Front:
Bodyweight x 15 RP

T-Bar Rows (barbell and a V handle):
3 25lb plates x 15 straight

NOTES:
Things felt good. The incline press made my shoulder click at the very top of the range, but otherwise it was OK. Heaviest I had gone since sugery was 30lb dumbells for flat bench and for shoulder press.
I was going to just do an "easy" straight set on Rack Chins - turned out I only got 9 on that "easy" set... so I made it rest paused to get more reps! Guess I got weaker than I expected on those!!
 
Okay, so today I decided to take some measurements to see just how bad things were looking after my 3 month layoff. It is really not very pretty. Here are the stats now as compared to my stats at the end of my last blast period as measured on January 19th.

All measurements both times were taken non-pumped, but flexing.

Bodyweight:
January: 248lbs
Now: 241lbs

Waist:
January: 36.5 inches
Now: 38.25 inches

Shoulders (around widest point):
January: 55 3/4 inches
Now: 54.25 inches

Chest:
January: 51.25 inches
Now: 50.5 inches

Arms:
January: both were 17 3/8 inches
Now: Right 16 1/8" Left 16 5/8"

Forearms:
January: left 13 1/8 right 13 1/4
Now: left 12 1/4 right 12 7/8

Thighs:
January: left 28.25" right 28"
Now: left 28.5" right 28 5/8"

Calves:
January: left 17.75" right 17.75"
Now: both are 17"

So as you can see... obviously I screwed up on my diet if I lost that much upper body muscle mass, yet only lost 7 pounds. The nearly 2" gain on the waist pretty much proves that point.
These numbers are pretty depressing to me... but I am glad I have them written down now so I can use that as motivation.
 
That isnt much of a loss after taking off for that lenght of time. When can you get back in the gym?
 
I'm back in the gym right now... just not lifting much weight yet.
I'm mostly disappointed with the 1.75" I gained on my waist - that means I lost more muscle mass than 7lbs :(
 
Workout 2

Preacher EZ Curl:
40lbs + bar x 21 RP
*These killed the shoulder last time I tried them, so I was very cautious with the weight

Dumbell Hammer Curl (4-6 second negative each rep):
LT: 35lb x 12
TT: 40lb x 7
*Ok... so I shouldn't have moved up yet apparently! LOL!

45 degree calf sled (5 second negative, 15 second stretch at bottom of each rep):
90lbs + sled x 8
*Can't seem to progress this weight - I'm going to try less next time. The sled is really heavy on this one too.

Prone Cybex Hamstring Curl:
LT: 130lbs x 21 RP
TT: 130lbs x 23 RP

Barbell Squat:
135lbs 2 x 10 (see NOTES)

NOTES:
First time attempting squats with a free barbell since February... Holding onto the barbell was pretty uncomfortable with 135, so I didn't go any heavier. I was going down until I was resting my hamstrings on my calves though - as deep as physically possible. Felt pretty good to do it again, aside from the shoulder discomfort. I chose not to push my luck though.
 
Workout 3:

Decline Barbell Bench Press:
85lbs 2x15

Close Grip Smith BP (angled smith):
40lbs+bar x 15

Icarian Shoulder Press Machine:
60lbs x 15

Behind the Head Rack Chins:
Bodyweight x 17 RP

Floor Deadlift:
225lbs x 7

NOTES:
Nice workout... Felt good on everything. I was pretty happy that I could get 7 with 225lbs on the deadlift after 3 months off of it :D I made sure to concentrate on perfect form with it, so I am going to make sure to progress slowly and maintain perfect form. Same goes for every exercise in the rotation.
I was a little disappointed with having to use the angled smith machine - but there is only 1 straight smith in the gym. As long as I keep it consistant on whichever machine it is I should have no issue progressing things. Too bad I have no idea what the bar weighs on this machine - the straight one has a 15lb bar.
 
Workout 4

Seated Alternating Curls (supinated grip):
40lbs x 16 RP

Pinwheel Curls (4-6 second negative each rep):
35lbs x 9 straight

Cybex Rotary Calf (5 second negative, 15 second stretch at bottom each rep):
125 x 12 straight

Hack Squat:
380+sled x 6
290+sled x 3 - massive low back spasms, couldn't finish set

Stiff Leg Deadlift:
couldn't do it because of back spasms.

NOTES:
Don't know what the hell happened on Hacks... I was at the bottom of the movement on rep 2 and the low back felt really stiff, I tried one more rep not going down quite as far and that was it. I had to stop because it was just one huge spasm. Over the weekend my back had been bothering me because I was camping and sleeping on an air mattress - I almost didn't do today's workout because of it. I should have gone with that impulse. Looks like my comeback is going to be set back a bit again. This really sucks.
 
Hang in there Aaron!! Maybe just some muscle strain. I'm sure it's not serious, just a pain in the ass!!!

It's not my year either :D
 
Thanks IG :D We're both having bad luck this year.

I just spent 8 hours yesterday in the ER with my girlfriend trying to figure out why her bloodpressure was sky high, her vision was blurry, her head was pounding, her left arm was numb, and she was dizzy to the point of almost blacking out. After a CT scan and a spinal tap they still didnt have a good answer, and she was in a lot of pain from the needle in her back... today she saw her family doc and now has to see a neurologist and get an MRI - those are scheduled for Friday. Love today. This is great.
 
Hope she's gonna be ok Aaron. Let us know when you can. I'll be thinking about you.
 
Thanks a lot guys. :)

I picked her up from her parent's house last night after work and got her home here with me... her back is just killing her right now from the spinal tap, and mine is killing me from the hack squats so it is hilarious to watch us try to move!
She'll be relaxing here and playing playstation 2 games all day today then I'll be taking her to the neurologist Friday morning.
 
Pic of Tracy and I from Monday morning... Lighting hit my shirt just right, so I look pregnant... and neither of us had showered in a day and a half so we look a little rough ;)
I like the pic though, because my legs look gigantic! LOL! Tracy still has better calves than me though :p
 
Tuesday's workout - this was what I should have done last week Wednesday, but all of last week's workouts got screwed up by Tracy having some health issues... mostly resolved now though.



Workout 5

Hammer Strength Incline Press:
45lbs each side x 2 sets of 15

Reverse Grip Smith Bench Press:
65lbs x 2 sets of 15

Smith Behind the Head Press:
55lbs x 2 sets of 15

Hammer Strength Pulldown (MTS model):
75lbs per side x 20 RP

Smith Bent Row:
65lbs x 15 straight

NOTES:
Good workout this morning... Heaviest I've done any of those exercises since the surgery :)
 
I love the pic!! And I love camping!! Hope all's well with Tracy.

Congrats on the workout!! Getting abck after injuries/surgery is such a bitch isn't it?!! How's your back?
 
Hey thanks IG :D
Back is feeling about 90% right now... thats why I did the "wednesday" workout on tuesday - so I'll have longer to recover before the "friday" workout.
Tracy had another episode today - she JUST called me from work saying they are sending her home. She is heading out to her parent's house so they can take her to the doctor.

The picture is fun, we both look like like we need a shower and change of clothes - but it is still a cute picture :)
 
PTAaron said:
Hey thanks IG :D
Back is feeling about 90% right now... thats why I did the "wednesday" workout on tuesday - so I'll have longer to recover before the "friday" workout.
Tracy had another episode today - she JUST called me from work saying they are sending her home. She is heading out to her parent's house so they can take her to the doctor.

The picture is fun, we both look like like we need a shower and change of clothes - but it is still a cute picture :)
Click to expand...

Hey, you're camping!!!! LOL

What's up with Tracy? Do they know?

Be careful with the back!!!
 
Workout 1
LT=Last Time TT=This Time RP=Rest Paused

Incline Smith Bench:
LT: 75lbs 2 sets of 15
TT: 70+bar x 15, 90+bar x 15
*Different smith machine, bar was heavier than last time - but I don't know the weight.

Stretch with 35lb dumbells x 60 seconds

Triceps on the Floor EZ Curl:
LT: 35lbs x 2 sets of 15
TT: 45lbs x 2 sets of 15

Stretch with 25lbs x 60 seconds each

Smith Front Press (to chin level):
LT: 75lbs x 15
TT: 85lbs x 2 sets of 15

Stretch x 60 seconds

Rack Chins:
LT: Bodyweight x 15 RP
TT: Bodyweight x 20 RP

T-Bar Rows (Barbell with V handle):
LT: 3x25lb plates x 15 reps
TT: 4x25lb plates x 15 reps

NOTES:
Felt really good today. Was kind of annoyed that the straight smith machine wasn't available, so I had to use one of the angled ones again. Problem with that one is I have no idea how much the bar weighs, and the safety stops are too far spaced out. When I get to using heavy weights again I'm going to have to make sure to stay on the other smith machine.
Thats it... shoulder felt great, low back a little achy still.
 
Workout 2
(TT=This Time LT=Last Time RP=Rest Paused)

Preacher EZ Curl:
LT: 40lbs+bar x 21 RP
TT: 50lbs+bar x 16 RP
*Little bit of shoulder pain on these at the bottom range of the movement

Dumbell Hammer Curl (4-6 second negative):
LT: 40s x 7
TT: 40s x 9 straight

45 degree calf raise (strange leg press machine):
LT: 90+sled x 8
TT: 70+sled x 8 (5 second negatives, 15 second stretch each rep)
*This exercise just doesn't seem to work for me... dropped the weight to bump up my reps, that didn't work.

Cybex Prone Hamstring Curls:
LT: 130lbs x 23 RP
TT: 135lbs x 21 RP

Barbell Squat (ass to calves):
LT: 135lbs x 2 sets of 10
TT: 135lbs x 2 sets of 10
*Took it real easy on these because my low back is still giving me a lot of problems. Perfect form, super slow movements. No back pain.

Knee Extensions:
105lbs x 20 RP

NOTES:
Pretty happy with the way things went today. Really didn't feel my back was ready to push it on squats because I am still getting pain with prolonged standing or walking. Did not hurt at all doing my squats with just 135 though. Added a set of knee extensions at the end to make sure my quads actually got a workout.
 
Workout 3
LT=Last Time TT=This Time RP=Rest Paused

Decline Barbell Bench Press:
LT: 85lbs x 2 sets of 15
TT: 125lbs x 2 sets of 15

Close Grip Smith Bench (angled):
LT: 40lbs + bar x 15
TT: 60lbs + bar x 2 sets of 15

Icarian Machine Shoulder Press:
LT: 60lbs x 15
TT: 70lbs x 2 sets of 15

Behind the Head Rack Chins:
LT: bodyweight x 17 RP
TT: bodyweight x 20 RP

Deadlifts:
LT: 225 x 7
TT: 135 x 10
*Low back still too sore to do these "for real"

NOTES:
Good workout, not bad for hardly getting any sleep and hardly eating anything yesterday... too much stuff kept coming up and it was a pretty crappy day overall. Today should be better!
 
Workout 4
This one was last done on 5/30/06, and it is the one I injured my back doing last time - that is why the weight progressions aren't very good

Seated Incline Dumbell Curl (supinated grip):
LT: 40s x 16RP
TT: 40s x 17RP
*These were really hurting my right shoulder at the bicep attachment today

Pinwheel Curls (4-6 second negative):
LT: 35s x 9
TT: 35s x 10

Cybex Rotary Calf (5 second negative, 15 second stretch each rep):
LT: 125 x 12
TT: 130 x 12

Hack Squat (deep as possible without butt coming off pad):
LT: 380 x 6; 290 x hurt my back had to stop at 3
TT: 360 x 8; 270 x 13
Was really afraid to do this exercise... so I help back on the heavy set.

Straight Leg Deadlift (no rest, add weight and go again each set):
95x6, 115x6, 135x6, 155x6, 175x6, 195x6

NOTES:
Almost threw up after the stiff leg deadlifts. Was pretty happy with the workout overall since it has been 3 weeks since I did it last. I was really nervous on the hacks and kept my back locked against the pad. Stiff legs didn't bug my back at all because I kept a straight locked back the whole time.
Shoulder is still hurting from the curls though - it was already bugging me all weekend, so I guess I have to do some self treatments at work.
 
PTAaron said:
Workout 4
This one was last done on 5/30/06, and it is the one I injured my back doing last time - that is why the weight progressions aren't very good

Seated Incline Dumbell Curl (supinated grip):
LT: 40s x 16RP
TT: 40s x 17RP
*These were really hurting my right shoulder at the bicep attachment today

Pinwheel Curls (4-6 second negative):
LT: 35s x 9
TT: 35s x 10

Cybex Rotary Calf (5 second negative, 15 second stretch each rep):
LT: 125 x 12
TT: 130 x 12

Hack Squat (deep as possible without butt coming off pad):
LT: 380 x 6; 290 x hurt my back had to stop at 3
TT: 360 x 8; 270 x 13
Was really afraid to do this exercise... so I help back on the heavy set.

Straight Leg Deadlift (no rest, add weight and go again each set):
95x6, 115x6, 135x6, 155x6, 175x6, 195x6

NOTES:
Almost threw up after the stiff leg deadlifts. Was pretty happy with the workout overall since it has been 3 weeks since I did it last. I was really nervous on the hacks and kept my back locked against the pad. Stiff legs didn't bug my back at all because I kept a straight locked back the whole time.
Shoulder is still hurting from the curls though - it was already bugging me all weekend, so I guess I have to do some self treatments at work.
Click to expand...


Aaron, I get the same thing with DB bicep curls. It's hurts too much so I don't do them anymore. But I can do BB curls. You the same way?
 
Actually I'm not sure... I'll find out Friday though, those are on my schedule for first exercise friday.
 
Workout 5
LT=Last Time TT=This Time

Hammer Strength Incline Press:
LT: 45 each side x 2 sets of 15
TT: 70 each side x 15, x13

Reverse Grip Smith Bench Press:
LT: 65lbs x 2 sets of 15
TT: 70lbs+bar x 2 sets of 15
*Had to use different smith machine, don't know bar weight - this is the one I used before that probably has a 20-25lb bar.

Smith Behind the Head Press (to top of ears):
LT: 55lbs x 2 sets of 15
TT: 60lbs + bar x 15, x11

Hammer Strength Front Pulldowns (plate select style - MTS):
LT: 75 each side x 20 RP
TT: 85 each side x 18 RP

Smith Overhand Bent Rows:
LT: 65lbs x 15 straight
TT: 105lbs x 15 straight

NOTES:
Good workout. I was forced to use the crappy angled smith machine again today. When I got there I scoped out where I would be going for my first few exercises and saw an older guy (mid 60s) on the smith I needed doing incline benches, okay cool - he should be done by the time I finish my first exercise. Run through my warmups and my sets on Hammer Inclines, and walk over to the smith - guy is still on it. I ask how many more sets he has, thinking he would OBVIOUSLY be almost done now since he had already done 3-4 sets since I got there... he says "Oh, it will be a while, I just got started!" So I said "OK" and sat down on a bench next to him to wait since all of the other smith machines were full too. 4 sets later the guy is still going!!! Finally one of the other machines opened up so I headed over there... when I had finished my reverse bench and shoulder press I looked over and the guy was STILL GOING on the other smith!! He had switched to flat bench, but was STILL GOING!!!! Holy crap! I've heard some insane volume workouts, but this guy takes the cake!!
This is not going to fly once I am moving heavy weights again though - that other smith machine doesn't have safety stops that are close enough together to be of any real use. I'm going to have to find out when these other people regularly come in and try to get in earlier than them.
 
Workout 6



Barbell Curl:

90lbs x 14 RP



Reverse 1-arm Cable Curl:

4 plates x 15 (4-6 second negative each rep)



Leg Press Calf Raise:

180+sled x 12 (5 second negative, 15 second stretch at bottom of each rep)



Sumo Leg Press:

360+sled x 16 straight

(see notes below)



Leg Press:

540+sled x 9; 450+sled x 21

(see notes)



NOTES:

Not very happy with this workout at all. To start with I haven't done many of these exercises since beginning of May, so there aren't any "last time" numbers to compare to. To make things more fun my hamstrings are still painful to light touch after the workout from MONDAY, so I could barely push it on legs. For Sumo Leg Press I could barely get my feet into position because my hams were so sore - so I kept the weight super light (less than half what I used to use on it). Leg press I thought would be better... but on my warm up set with 540 I almost couldn't get rep number 9 to go up because of hamstring fatigue and soreness. Last time I did these on May 3 I got 720+sled x 8, 540+sled x 21 to give you an idea of how much today sucked!! Of course it has been a few months too... Well whatever, it is over now.
 
No one seems to pay much attention to the journals anymore... but I'll post today's workout anyway.

Workout 1
LT = Last Time TT = This Time RP = Rest Paused

Incline Smith Bench Press (15 degree):
LT: 90lbs + bar x 15 (about 110lbs)
TT: 135lbs x 15, 145lbs x 15 - almost didn't make 15

Smith Front Shoulder Press:
LT: 85lbs x 2 sets of 15
TT: 95lbs x 15; 115lbs x 15

EZ Curl Triceps on the Floor:
LT: 45lbs x 2 sets of 15
TT: 55lbs x 15; 65lbs x 11

Rack Chins:
LT: Bodyweight x 20 RP
TT: +10lbs x 16 RP

T-Bar Rows (Barbell with V handle):
LT: 4x25lb plates x 15 straight
TT: 5x25lb plates x 10 straight

NOTES:
Great workout. Shoulder was sore before the workout because somehow in my sleep I ended up with my arm up over my head.. fun! I'm still paranoid on the T bar rows since that is what ripped my shoulder apart before the surgery, but it felt pretty good today.
 
Wow... don't everyone post in my journal at once! Don't want to flood the board with too many posts! :boring:

Workout 2 - 3rd time this blast
RP=Rest Paused LT=Last Time TT=This Time

EZ Bar Preacher Curl:
LT: 50lbs+bar x 16RP
TT: 50lbs+bar x 21RP

Dumbell Hammer Curl (4-6 second negative each rep):
LT: 40s x 9 straight set
TT: 40s x 11 straight set

Standing Calf Raise on Power Squat Machine:
90lbs+sled x 12 (5 second negative, 15 second stretch at bottom of each rep)

Cybex Prone Hamstring Curl:
LT: 135 x 21RP
TT: 140 x 16RP
*My hamstrings finally stopped hurting yesterday... but were not feeling "right" today. Oh well! I'll get back to repping out with 170 on these soon enough!

Barball Squat - wide stance, ass to the floor:
LT: 135 x 2 sets of 10
TT: 185x4, 185x6, 135 x 10
*Keep in mind my low back is still an issue so I wasn't able to push myself last workout. This workout I only got 4 with 185, and I was expecting 8-10... so I took a couple of minutes and gave it another go and got 6. The 135 was meant to be my 20 repper... oops.

NOTES:
The gym was a MESS today... all of the equipment was moved so that half of the floor could be replaced! That meant everything was right on top of everything else. During my squat warmup some guy walked by and ran right into my bar! Didn't even apologize, just gave me a dirty look as if I had jumped out of the power rack and so I could hit him with the barbell while midway down on a rep of squats! :eek:
Workout overall felt good, even though the numbers aren't very impressive it all felt really good.
 
Wow... don't everyone post in my journal at once! Don't want to flood the board with too many posts! :boring:

Workout 2 - 3rd time this blast
RP=Rest Paused LT=Last Time TT=This Time

EZ Bar Preacher Curl:
LT: 50lbs+bar x 16RP
TT: 50lbs+bar x 21RP

Dumbell Hammer Curl (4-6 second negative each rep):
LT: 40s x 9 straight set
TT: 40s x 11 straight set

Standing Calf Raise on Power Squat Machine:
90lbs+sled x 12 (5 second negative, 15 second stretch at bottom of each rep)

Cybex Prone Hamstring Curl:
LT: 135 x 21RP
TT: 140 x 16RP
*My hamstrings finally stopped hurting yesterday... but were not feeling "right" today. Oh well! I'll get back to repping out with 170 on these soon enough!

Barball Squat - wide stance, ass to the floor:
LT: 135 x 2 sets of 10
TT: 185x4, 185x6, 135 x 10
*Keep in mind my low back is still an issue so I wasn't able to push myself last workout. This workout I only got 4 with 185, and I was expecting 8-10... so I took a couple of minutes and gave it another go and got 6. The 135 was meant to be my 20 repper... oops.

NOTES:
The gym was a MESS today... all of the equipment was moved so that half of the floor could be replaced! That meant everything was right on top of everything else. During my squat warmup some guy walked by and ran right into my bar! Didn't even apologize, just gave me a dirty look as if I had jumped out of the power rack and so I could hit him with the barbell while midway down on a rep of squats! :eek:
Workout overall felt good, even though the numbers aren't very impressive it all felt really good.
 
hell everything is going up so that's good enough for me. Keep it up bro

Stupid ppl shouldn't be allowed in the gym
 
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