PTAaron's DC Training Journal

[irongirl]

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?

[PTAaron]

Hey thanks IG
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

[irongirl]

Hey thanks IG
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

Hey, you're camping!!!! LOL

What's up with Tracy? Do they know?

Be careful with the back!!!

[PTAaron]

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.

[PTAaron]

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.

[PTAaron]

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!

[PTAaron]

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.

[irongirl]

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.

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?

[PTAaron]

Actually I'm not sure... I'll find out Friday though, those are on my schedule for first exercise friday.

[PTAaron]

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.

[PTAaron]

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.

[PTAaron]

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.

[PTAaron]

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!
Workout overall felt good, even though the numbers aren't very impressive it all felt really good.

[PTAaron]

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!
Workout overall felt good, even though the numbers aren't very impressive it all felt really good.

[Matt76]

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