PTAaron's DC Training Journal

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Took some measurements first thing this morning - this is right after getting out of bed, so I am low on carbs which explains the decrease in bodyweight (I've been 245-248 midday). Current measurements in red.


Bodyweight:
January: 248lbs
May 23: 241lbs
Now: 241lbs

Waist:
January: 36.5 inches
Now: 38.25 inches
Now: 38"

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


Chest:
January: 51.25 inches
May 23: 50.5 inches
Now: 50"

Arms:
January: both were 17 3/8 inches
May 23: Right 16 1/8" Left 16 5/8"
Now: Right 16.5; Left - 16.75

Forearms:
January: left 13 1/8 right 13 1/4
May 23: left 12 1/4 right 12 7/8
Now: left 12.75; right 13.25

Thighs:
January: left 28.25" right 28"
May 23: left 28.5" right 28 5/8"
Now: 28" each side

Calves:
January: left 17.75" right 17.75"
May 23: both are 17"
Now: Still both 17"

Interesting... Arms are coming back, forearms are coming back... everything else is looking the same as a month ago. Of course I'd be insane to expect to see any major changes in a month when I am only doing a half assed version of my training program.
 
Workout 5 - 3rd rotation
RP=Rest Paused TT=This Time LT=Last Time

Hammer Strength Incline Press:
LT: 70 each side x 15, x 13 straight sets
TT: 90 each side x 19 RP

Stretch with 55lb dumbells

Reverse Grip Smith BP (angled smith machine):
LT: 70+bar x 2 sets of 15
TT: 90+bar x 23 RP

Hammer Strength Shoulder Press:
25lbs each side x 26 RP
*This one was supposed to be behind the head press, but that was too uncomfortable today, so I switched. Guessed a bit low on the weight ;)

Hammer Wide Pulldowns (MTS/pin select machine):
LT: 85 each side x 18 RP
TT: 90 each side x 14 RP
*These hurt my shoulder, so I really couldn't push myself like I wanted. I will switch to normal pulldowns next time this workout comes up.

Overhand Smith Barbell Row:
LT: 105 x 12
TT: 115 x 11

NOTES:
I was pretty nervous going into this workout because of the pain I was having over the weekend and earlier this week. Once I got going things felt OK though... until the hammer strength pulldowns. I'll be dropping those next time for sure.
I decided to push a little harder now and switched to rest pauses on all of the exercises that should be rest paused. As you can see I estimated kind of low on most of my weights. I think I'll stick with higher rep rest pauses for 2 rotations then really get into hitting it hardcore after that.
 
Cardio today: 30 minutes on the stepmill



On a side note - I'm having a really hard time getting in my food for some reason. I don't know what is going on. Before my surgery I was starving every 3 hours and could easily pound down my meals, lately I am struggling to force myself to eat at all.

I don't like this - I know it is going to affect my gains in the gym. Hopefully I can get it all straightened out soon.
 
Workout 6 - second rotation

Barbell Curls:
LT: 90lbs x 14 RP
TT: 90lbs x 17 RP

Reverse Grip Cable One Arm Curls (4-6 second negatives):
LT: 4 plates x 15
TT: 5 plates x 14

Leg Press Calf Raise (5 second negatives, 15 second stretch each rep):
LT: 180+sled x 12
TT: 200+sled x 12

Sumo Leg Press:
LT: 360+sled x 16 straight set
TT: 540+sled x 13 straight set

Leg Press (knees to chest):
LT: 540+sled x 9; 450+sled x 21
TT: 720+sled x 7; 540+sled x 20

NOTES:
Woke up this morning feeling like absolute crap. I was dehydrated, I felt like I was going to throw up, my head was pounding (no, I wasn't drinking last night)... By the time I had my shake and headed to the gym I felt "OK" just a little lethargic. Well, as you can see - I blew away my numbers from last time! I can't explain it, but I am not going to question it too much! LOL! Really happy to see the increases on my Sumos and standard leg press.
Time to go have some whey protein and waxy maize... have a great day everyone!
 
Tuesday's workout... almost forgot to post it here. Not that anyone was wondering ;)

Workout 1 - 4th rotation
LT=6/26/06 TT=7/11/06 RP=Rest Paused

Incline Smith Bench Press:
LT: 135x15, 145x15
TT: 165lbs x 19RP

EZ Curl Triceps on the Floor:
LT: 55x15, 65x11
TT: 75 x 16RP

Smith Shoulder Press to the Front:
LT: 95x15, 115x15
TT: 135lbs x 19 RP

Rack Chins to the Front:
LT: +10lbs x 16 RP
TT: +10lbs x 18 RP

T-Bar Rows (barbell and v-handle):
LT: 5 25s x 10 straight
TT: 5 25s and 1 10 x 11 straight.

NOTES:
Great workout. Weights felt good. Shoulder was really achy through most of it, but nothing too bad.
 
Aaron, you are doing awesome. You've jumped up some big weight on some exercises. Keep up the great work :)
 
Thanks IG :D


Workout 2 - 4th Rotation
LT=6/28/06 TT=7/12/06 RP=Rest Paused

Preacher Curl with EZ Bar:
LT: 50+bar x 21 RP
TT: 60+bar x 16 RP

Dumbell Hammer Curls (6 second negative each rep):
LT: 40s x 11
TT: 40s x 13
*FINALLY! Took me forever to get over 12 on these with this weight! LOL!

Calves on the Power Squat Machine (5 second negative, 15 second stretch at bottom):
LT: 90+sled x 12
TT: 110+sled x 12

Cybex Hamstring Curls:
LT: 140 x 16 RP
TT: 140 x 19 RP

Barbell Squat:
warm up with bar x 4... then stopped. See below.

NOTES:
Good workout today, even though I was absolutely exhausted when I worke up. Somehow on Monday I managed to irritate my hip really badly, so I couldn't even do the squat motion with the bar today... I figured I shouldn't put weight on the bar! I'm pretty sure I irritated it kicking a soccer ball back and forth with a patient... damn I'm a wimp!
 
Today I planned to get up and do cardio... but Tracy didn't set the alarm for me so I overslept by over an hour. Usually I set the alarm for her when I go to bed (she gets up earlier obviously), then when she gets up she sets the alarm for me. Didn't work...
Feeling like crap today anyway - I think I've been staying up too late at night and not getting enough sleep the past few days. Dizzy, headache, nauseous... came home from work 4 hours early... going to go take a nap.
 
Workout 4 - 3rd rotation
LT=6/29/06 TT=7/17/06 RP=Rest Paused

Seated Alternating Curls:
LT: 40lbs x 17 RP
TT: 45lbs x 15 RP

Pinwheel Curls:
LT: 35 x 10 (5 second negatives each rep)
TT: 30lbs x 18 (5 second negatives)
*I goofed, grabbed the wrong dumbells. Realized after about 5 reps... decided to just keep going.

Cybex Rotary Calf (5 second negatives, 15 second stretch each rep):
LT: 130 x 12
TT: 135 x 12
*OUCH!

Stiff Leg Deadlifts:
LT: 95, 115, 135, 155, 175, 195 all for 6 - no rest between sets except changing weights.
TT: 105, 125, 145, 165, 185, 205 all for 6, like before

NOTES:
No quads today. Today was supposed to be Hack Squats, but my "groin" injury is still really bad. Getting sharp stabbing pain whenever I lift my right leg or attempt to squat down. Makes it kind of hard to drive my car because I have to lift slightly to move from pedal to pedal. Anyway - I attempted knee extensions but it wasn't feeling too good so I stopped. Had the thigh wrapped up with a self sticking compression wrap and an ace bandage which helped a bit. I tried to buy a support brace made for adductor/thigh strains but the damn things are all too small!! The XL size only go from 25"-28"... last time I checked my thighs were bigger than that, and my thighs aren't even very big! :( I'm not sure what they think an "XL" person looks like, but OBVIOUSLY it isn't very big!
 
Workout 1 - rotation 5
LT=7/11/06 TT=7/24/06 RP=Rest paused

Incline Smith Bench Press:
LT: 165lbs x 19 RP
TT: 195lbs x 12 RP
*Getting closer... was at 230 x 15RP before my surgery

Smith Front Press:
LT: 135lbs x 19 RP
TT: 155 x 15 RP
*This was 170 x 13 RP before surgery, so it is getting real close

EZ Curl Triceps on the Floor:
LT: 75lbs x 16 RP
TT: 75lbs x 20 RP

Rack Chins:
LT: +10lbs x 18 RP
TT: +25lbs x 17 RP
*Pre-surgery this was +45lbs x 21 RP

T-Bar Rows:
LT: 5 25lbs + 1 10lbs x 11 straight
TT: 5 25lbs + 1 10lbs x 12 straight
*Still nervous on these because this is what tore my shoulder when I had 7 25s on the bar. I am going to drop these from the rotation because I just can't push myself on them anymore.

NOTES:
This marks the 8 week point for being back in the gym - and is my second attempt at doing full on DC training with rest pauses for this workout. I am kind of torn right now between taking a cruise period since it has been 8 weeks, and continuing on because it has only been 2 cycles of rest paused exercise. We'll see how I feel at the end of the full 2 week rotation. I think a cruise may be a good idea with the groin injury and all that other stuff going. 2 weeks of light weights may be just what I need.
 
Matt76 said:
your workouts confuse me:)
Click to expand...

I'll be happy to explain - what part is confusing?

The workout I just posted was a chest/shoulders/triceps/back width/back thickness DC style workout. 1 set of 1 exercise per bodypart done Rest-Pause style.
 
ok PTA a cpl ez questions for you

What does TT and LT stand for

and how exactly do you do rest pause?? I always wondered that
 
LT = Last Time - that is the weight I used for the exercise last workout
TT = This Time - the weight I used for the current workout.
I started putting up dates so you can see it is a 2 week cycle before I get back to that exercise again.

Rest pauses are done this way: You start out your exercise and you go to complete failure on the exercise, ending on a 5 second negative, rack the weight, take 10-15 deep breaths, go again to failure ending on a 5 second negative rack the weight, 10-15 deep breaths, again to failure ending on a 5 second negative. Usually it is followed by a "static rep" of some kind... for inclines that involves holding the weight about 4" below lockout for 30 seconds.
Lets use my inclines as an example - 195 x 12RP went like this: 7 reps (end on super slow negative), 10 deep breaths, 3 reps (super slow negative), 10 breaths, 2 reps (end on negative). Pick weight back up to starting position, hold 4" from top of movement for an attempted 30 seconds. That is my 1 set for chest.

Any other questions feel free to toss 'em out :D
 
Workout 2 - Rotation 5
LT=Last Time=7/12/06 TT=This Time=7/26/06 RP=Rest Paused

Preacher Curl:
LT: 60lbs+bar x 16 RP
TT: 60lbs+bar x 13 RP
*See below...

Hammer Curls (4-6 second negatives):
LT: 40lbs x 13
TT: 45lbs x 6
*These were ridicluously hard

Standing Calf Raise on Powersquat machine:
LT: 110lbs+sled x 12 (5 second negative, 15 second stretch at bottom)
TT: 140lbs+sled x 12 (same way)

Prone Cybex Hamstring Curl:
LT: 140lbs x 19 RP
TT: 140lbs x 21 RP

Knee Extension:
ran the rack... started with 40lbs, increased up til I couldn't do anymore - then back down to 40lbs.

NOTES:
Couldn't squat again - damn groin strain!! Preacher curls were a shocker - then I noticed that I was a dumbass and had used the wrong side of the preacher bench!! It is one of the standup style so you can use either side...
 
On the bis - I forgot to finish my thought there... LOL! I used the wrong side of the preacher bench - the side that angles almost straight down, the side for doing "spider curls" - so it made the movement a lot harder than it should have been if I had been doing standard preachers! I was just not awake yet when I was in the gym or something!
 
Workout 3 - Rotation 4 *missed one workout because of groin injury, couldn't do deads
LT=Last Time=6/30/06 TT=This Time=7/28/06 RP=Rest Paused


Decline Barbell Bench Press:
LT: 135 x15, x15
TT: 185 x 18 RP


Smith Machine Close Grip Bench Press:
LT: 70+bar (probably 85lbs) x 15, x15
TT: 165lbs x 15 RP


Icarian Shoulder Press Machine:
LT: 80lbs x15, x15
TT: 110lbs x 15 RP


Rack Chins to Back of Head:
LT: +10lbs x 19 RP
TT: +25lbs x 15 RP


Rack Deadlifts (pins 2 inches below knees):
LT: 275 x 5; 225 x 8
TT: 295 x 5; 245 x 8



NOTES:
Haven't done this workout in almost a month... so I was very pleased with my progression. Last time I did the workout I wasn't going all out on rest pauses yet, but I was hitting near failure on my sets of 15.
Did rack deads again because of the groin injury, still hurts like hell to squat fully - last time I had to do rack deads because the gym floor was being torn up and there was no room to do floor deads. Still kind of depressed at my weights on these - I keep thinking back to the days of 500lbs x 5 reps... but I need to stop living in the past!! Building up a new and better body this time!!
 
day off today... was sick this morning...
Tracy bought a new car today... got herself a 2006 Saturn Vue. Nice little SUV. We broke it in today by buying a freezer to store all my meat :D
Some pics here: http://www1.snapfish.com/share/p=669311154399313081/l=114577075/g=21473246/otsc=SYE/otsi=SALB
You'll need a snapfish.com membership to see the pictures.

My garage and driveway are now full! LOL! XR4Ti and Firebird in the garage... Contour SVT and Saturn Vue in the driveway! Guess we can't have anyone over, no where to park! LOL!
 
Workout 4 - Rotation 4
LT=Last Time=7/17/06 TT=This Time=8/1/06 RP=Rest Paused

Seated Alternating Dumbell Curls:
LT: 45lbs x 15 RP
TT: 45lbs x 16 RP

Pinwheel Curls (6 second negatives):
LT: 30lb dumbells x 18 straight
TT: 35lb dumbells x 11 straight

Cybex Calf Raise:
LT: 135lbs x 12 (5 second negative, 15 second stretch at bottom of each rep)
TT: 140lbs x 12 (same)

Stiff Leg Deadlift (no rest between weights, just long enough to change weight):
LT: 105, 125, 145, 165, 185, 205 all x 6 reps
TT: 115, 135, 155, 175, 195, 215 all x 6 reps

Hack Squats:
Didn't do... still can't get into squat position because of groin injury.

NOTES:
I was surprised how heavy the weights felt for my biceps/forearms. Of course I didn't eat enough food over the weekend or Monday, so that probably didn't help the situation.
 
Workout 5 - rotation 5
LT=Last Time=7/19/06 TT=This Time=8/2/06 RP=Rest Paused

Hammer Strength Incline Press:
LT: 115lbs per side x 12 RP
TT: 120lbs per side x 12 RP :D

Reverse Grip Bench Press in Smith:
LT: 110+bar x 21 RP
TT: 155lbs x 15 RP
*different smith machine, on this one I know the bar weight. Other bar was probably 20lbs

Hammer Strength Shoulder Press:
LT: 45lbs per side x 24 RP
TT: 55lbs per side x 15 RP

Bodymasters Pulldown:
LT: 146lbs x 21 RP
TT: 166lbs x 16 RP

Smith Bent Overhand Rows:
LT: 120+bar x 13 (probably a 20lb bar)
TT: 155lbs x 12 straight

NOTES:
Decent increases today... big jumps on triceps and back thickness exercises.
Some shoulder pain during the incline presses - but it was pain in the front, so I wasn't too worried about it... the repair is in the back of the shoulder :D

One more workout to go then I will take a 2 week cruise period. On the cruise period I will do the same rotation just straight sets and not to failure. I am going into cruise mode kind of early on this rotation because I am starting to have trouble progressing biceps and forearms - and I have been rest-pausing biceps a lot longer than I have been rest pausing other bodyparts. Don't want to risk getting into overtraining.
 
very strong looking workout PTA. Now I know how to read your log it makes it a lot better:) I bet those rest pauses are killer
 
Haha... yeah it is a lot easier to follow when you know what all the crap means :D

Thanks Matt!
 
Workout today: 30 minutes on stepmill on Fatburner Plus program.

Abs - played with a few machines doing 30 rest paused reps on 3 different machines.



Still dealing with this damn groin strain... and to add to it Monday I did something to irritate my neck and I've had a massive muscle spasm near my left shoulder blade ever since - hurts when I pull anything with my left arm and when I take deep breaths. A couple co-workers and Tracy have all been working on it but it isn't going away. :(
 
Today's workout...

Abs:

Hammer Strength MTS Abs 40lbs x 24 RP (these are super hard for such low weight because you also lift your lower body with the machine - possibly the most brutal ab machine I've ever used!)

TechnoGym Ab Crunch Machine 100lbs x 25 RP



Stepmill: Fatburner Plus program level 6 x 31 minutes; manual setting level 4 x 4 minutes.

I tried to make it 35 minutes on the other program, but I had to stop at 31 for about 30 seconds because I was just dead. Not quite enough carbs yesterday or something.
 
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