K
KC Lifter
Guest
PTAaron said:http://us.commercial.lifefitness.com/content.cfm/abdominalcrunch_1
There is a video on the site too! Cool!
I would work abs if I had that machine.
- Status
I would work abs if I had that machine.
P
PTAaron
Guest
First post-cruise workout. There won't be any Last Time (LT) numbers for the exercises until I finish this first 2 week rotation. This is a "resetting the baselines" time.
Workout 1
Incline Smith Bench Press:
185lbs x 14 rest paused.
I thought I had put 195 on... I was wrong.
Smith Machine Shoulder Press:
155lbs x 15 Rest Paused
EZ Curl Triceps on the Floor:
85lbs x 15 Rest Paused
Rack Chins:
+25lbs x 15 RP
Cable Rows (Close grip):
150lbs x 13 straight set
NOTES:
Still having an issue with a huge muscle spasm in my rhomboids on the right... but I figured I would try working out anyway. The workout actually made it feel better! Thank God! Been in pain for over a week!
Workout 1
Incline Smith Bench Press:
185lbs x 14 rest paused.
I thought I had put 195 on... I was wrong.
Smith Machine Shoulder Press:
155lbs x 15 Rest Paused
EZ Curl Triceps on the Floor:
85lbs x 15 Rest Paused
Rack Chins:
+25lbs x 15 RP
Cable Rows (Close grip):
150lbs x 13 straight set
NOTES:
Still having an issue with a huge muscle spasm in my rhomboids on the right... but I figured I would try working out anyway. The workout actually made it feel better! Thank God! Been in pain for over a week!
K
KC Lifter
Guest
PTA, you still working with IH?
I
irongirl
Guest
Hey you!! Glad to hear things are going well 
Keep up the great work Aaron.
Keep up the great work Aaron.
P
PTAaron
Guest
kclifter said:
Nope, stopped right before my surgery...
He isn't training people anymore as far as I know - he had some major issues come up and wasn't able to devote the time anymore.
P
PTAaron
Guest
irongirl said:Hey you!! Glad to hear things are going well
Thanks
P
PTAaron
Guest
Second "post cruise" workout... again there won't be any Last Time (LT) numbers. On this particular workout I haven't done squats since 6/28/06 - and this was my first time attempting any quad exercise since my groin injury, so I was pretty nervous! (RP=Rest Paused in case you forgot)
Workout 2
Preacher EZ Curl:
60lbs+bar x 13 RP
Dumbell Hammer Curl (5 second negative each rep):
40lbs x 9 straight set
Calf Raise on the "Power Squat" machine:
140lbs + sled x 12 (5 second negative, 15 second stretch at bottom each rep)
Prone Hamstring Curls (cybex machine):
140lbs x 17 RP
Barbell Squats (ass to the grass):
135 x 10
185 x 5
NOTES:
Squats are not real impressive ... but keep in mind I haven't even been able to squat with no weight on my back for the last 2 months without severe stabbing pain in the groin... 135 x 10 was my warmup, and it felt really good, just tightness. After that I wrapped one of my knee wraps around my upper thigh for support and gave 185 a try. Wasn't a problem, but I thought it would be better to stop before it hurt instead of going until it hurt. I can be smart sometimes!!
Workout 2
Preacher EZ Curl:
60lbs+bar x 13 RP
Dumbell Hammer Curl (5 second negative each rep):
40lbs x 9 straight set
Calf Raise on the "Power Squat" machine:
140lbs + sled x 12 (5 second negative, 15 second stretch at bottom each rep)
Prone Hamstring Curls (cybex machine):
140lbs x 17 RP
Barbell Squats (ass to the grass):
135 x 10
185 x 5
NOTES:
Squats are not real impressive ... but keep in mind I haven't even been able to squat with no weight on my back for the last 2 months without severe stabbing pain in the groin... 135 x 10 was my warmup, and it felt really good, just tightness. After that I wrapped one of my knee wraps around my upper thigh for support and gave 185 a try. Wasn't a problem, but I thought it would be better to stop before it hurt instead of going until it hurt. I can be smart sometimes!!
K
KC Lifter
Guest
PTA, when you're on a cruise like this do you not go to failure like you do on a blast?
P
PTAaron
Guest
I'm off my cruise now, but on the cruise you do not go to failure. You are trying to recover and just maintain.
By the way that pic of Carrot Top is freaky.. the guy has some serious GH changes goin on in the face!
By the way that pic of Carrot Top is freaky.. the guy has some serious GH changes goin on in the face!
P
PTAaron
Guest
Workout 3 Rotation 1
(RP=Rest Paused)
Decline Barbell Bench Press:
225lbs x 14 RP
*I was excited about these because I only did 185 before my 2 week break!
Icarian Machine Shoulder Press:
115lbs x 17 RP
Close Grip Smith Bench Press:
140lbs + bar x 12 RP
Behind the Head Rack Chins:
+25lbs x 15 RP
Rack Deadlifts (pins 2 inches below knees):
275lbs x 4 (grip kept slipping)
225lbs x 8
NOTES:
Another 'resetting the baselines' workout - so nothing real impressive happening here. I did my rack deads without wrist straps today - my hands were way too sweaty though and the bar kept slipping.
Funny side note: When I was doing my declines I was next to a guy doing shoulder presses on the smith machine. No big deal - guy was bigger than average, but nothing too impressive... but the guy sounded like he was an actor in a porno! Every single rep was "Unnhhhhhh" "Ohhhhhh" "Ahhhhhhh" - I kept laughing while I was trying to recover between my rest pauses! I moved on to my next exercise on the other side of the gym (now the gym I workout at is huge) and I could still hear the guy! He was grunting a lot louder by this point. I moved on to my next few exercises on the other side of the gym, and bynow he is still on the smith machine doing shoulder presses with 140 - and he has a friend with him... and he is now SCREAMING on every rep. I made a comment to myself that he should scream louder because not everyone was staring... and got a few laughs from the people around me. By my last exercise I was back over by the smith machine - he was still on it doing shoulder presses!! Still screaming on every rep!! By this point everyone in the area was laughing out loud every time he screamed - it was great!
Anyway... that was my morning amusement.
(RP=Rest Paused)
Decline Barbell Bench Press:
225lbs x 14 RP
*I was excited about these because I only did 185 before my 2 week break!
Icarian Machine Shoulder Press:
115lbs x 17 RP
Close Grip Smith Bench Press:
140lbs + bar x 12 RP
Behind the Head Rack Chins:
+25lbs x 15 RP
Rack Deadlifts (pins 2 inches below knees):
275lbs x 4 (grip kept slipping)
225lbs x 8
NOTES:
Another 'resetting the baselines' workout - so nothing real impressive happening here. I did my rack deads without wrist straps today - my hands were way too sweaty though and the bar kept slipping.
Funny side note: When I was doing my declines I was next to a guy doing shoulder presses on the smith machine. No big deal - guy was bigger than average, but nothing too impressive... but the guy sounded like he was an actor in a porno! Every single rep was "Unnhhhhhh" "Ohhhhhh" "Ahhhhhhh" - I kept laughing while I was trying to recover between my rest pauses! I moved on to my next exercise on the other side of the gym (now the gym I workout at is huge) and I could still hear the guy! He was grunting a lot louder by this point. I moved on to my next few exercises on the other side of the gym, and bynow he is still on the smith machine doing shoulder presses with 140 - and he has a friend with him... and he is now SCREAMING on every rep. I made a comment to myself that he should scream louder because not everyone was staring... and got a few laughs from the people around me. By my last exercise I was back over by the smith machine - he was still on it doing shoulder presses!! Still screaming on every rep!! By this point everyone in the area was laughing out loud every time he screamed - it was great!
Anyway... that was my morning amusement.
K
KC Lifter
Guest
Try using chalk that will really help your grip.
Carrot Top does look like a freak now.
Carrot Top does look like a freak now.
I
irongirl
Guest
kclifter said:
Yup, definitely. I find a big difference when I use it.
P
PTAaron
Guest
LOL! Nice G4E.
I dont think chalk is allowed at my gym... I usually use straps anyway - I couldn't care less if I have insane grip strength or not
Anyway... today's workout:
Workout 4 Rotation 1
Seated Alternating Curls:
45lbs x 17 RP
Pinwheel Curls:
35lbs x 10 straight set (5 second negative each rep)
Cybex Rotary Calf Raise:
140lbs x 11 (5 second negative, 15 second stretch at bottom of each rep)
Hack Squats (ass to the grass):
360lbs + sled x 7
270lbs + sled x 20
Stiff Leg Deadlifts:
115, 135, 155, 175, 195, 215lbs x 6 reps each - no rest between other than adding a 10lb plate to each side.
NOTES:
This was my first "Hardcore" leg workout since mid June when I developed my groin injury... Felt REALLY good to kill myself on the Hack Squats. I ended up wrapping one of my knee wraps around my upper thigh to give the injured groin area some support, which made me feel a lot more confident. On the hacks I was going down as far as possible without my back rounding off the pad. This was also the first workout I have done in a long time where I was actually wearing a short sleeved shirt at the gym and I was pretty happy to see that my forearms actually look like they have muscle in them when I am curling again! Generally I am at the gym wearing long pants and a long sleeve shirt over shorts and an underarmor type shirt (to keep me cool) - plus I usually have on knee sleeves and elbow sleeves along with wrist support wraps... I am sure it is entertaining to see.
I dont think chalk is allowed at my gym... I usually use straps anyway - I couldn't care less if I have insane grip strength or not
Anyway... today's workout:
Workout 4 Rotation 1
Seated Alternating Curls:
45lbs x 17 RP
Pinwheel Curls:
35lbs x 10 straight set (5 second negative each rep)
Cybex Rotary Calf Raise:
140lbs x 11 (5 second negative, 15 second stretch at bottom of each rep)
Hack Squats (ass to the grass):
360lbs + sled x 7
270lbs + sled x 20
Stiff Leg Deadlifts:
115, 135, 155, 175, 195, 215lbs x 6 reps each - no rest between other than adding a 10lb plate to each side.
NOTES:
This was my first "Hardcore" leg workout since mid June when I developed my groin injury... Felt REALLY good to kill myself on the Hack Squats. I ended up wrapping one of my knee wraps around my upper thigh to give the injured groin area some support, which made me feel a lot more confident. On the hacks I was going down as far as possible without my back rounding off the pad. This was also the first workout I have done in a long time where I was actually wearing a short sleeved shirt at the gym and I was pretty happy to see that my forearms actually look like they have muscle in them when I am curling again! Generally I am at the gym wearing long pants and a long sleeve shirt over shorts and an underarmor type shirt (to keep me cool) - plus I usually have on knee sleeves and elbow sleeves along with wrist support wraps... I am sure it is entertaining to see.
P
PTAaron
Guest
Workout 5 Rotation 1
(RP=Rest Paused... Last time I did this workout was 8/2/06)
Hammer Strength Incline Press:
120lbs per side x 13 RP
Hammer Strength Shoulder Press:
60lbs per side x 16 RP
*Yes, I know I am a wimp on these
Reverse Grip Smith Bench Press:
195lbs x 11 RP
*When I did these before my 2 week break I was only doing 155lbs
Bodymasters Front Pulldown:
166lbs x 19 RP
Smith Bent Overhand Rows:
155lbs x 11 straight set
NOTES:
I blew away my numbers on everything except the last exercise - even though last time I did this workout was 8/2/06. Kind of excited about that!
Shoulder was really sore after my workout last Friday, still was a little sore today, but didn't hurt during the workout.
(RP=Rest Paused... Last time I did this workout was 8/2/06)
Hammer Strength Incline Press:
120lbs per side x 13 RP
Hammer Strength Shoulder Press:
60lbs per side x 16 RP
*Yes, I know I am a wimp on these
Reverse Grip Smith Bench Press:
195lbs x 11 RP
*When I did these before my 2 week break I was only doing 155lbs
Bodymasters Front Pulldown:
166lbs x 19 RP
Smith Bent Overhand Rows:
155lbs x 11 straight set
NOTES:
I blew away my numbers on everything except the last exercise - even though last time I did this workout was 8/2/06. Kind of excited about that!
Shoulder was really sore after my workout last Friday, still was a little sore today, but didn't hurt during the workout.
K
KC Lifter
Guest
Good workout PTA, looks like all your lifts are progressing.
P
PTAaron
Guest
Thanks KC and Matt!
Workout 6 Rotation 1
(RP=Rest Paused)
Barbell Drag Curl (curl up normally, drag against body on the negative):
90lbs x 14 RP
Reverse Grip One Arm Cable Curl:
5 plates x 11 (5 second negative each rep)
Leg Press Calf Raise (5 second negative, 15 second stretch at bottom each rep):
180lbs + sled x 11
Sumo Leg Press:
540lbs+sled x 12 straight set
Leg Press:
630lbs+sled x 8
450lbs+sled x 21
NOTES:
Last "resetting the baselines" workout today. Next rotation I will be blowing away my numbers for the past 2 weeks.
I was pretty happy with my sumos and standard leg press sets - I was worried because of my adductor/groin injury, but it felt fine.
Aside from having a wrist strap stolen, this was a good workout!
Workout 6 Rotation 1
(RP=Rest Paused)
Barbell Drag Curl (curl up normally, drag against body on the negative):
90lbs x 14 RP
Reverse Grip One Arm Cable Curl:
5 plates x 11 (5 second negative each rep)
Leg Press Calf Raise (5 second negative, 15 second stretch at bottom each rep):
180lbs + sled x 11
Sumo Leg Press:
540lbs+sled x 12 straight set
Leg Press:
630lbs+sled x 8
450lbs+sled x 21
NOTES:
Last "resetting the baselines" workout today. Next rotation I will be blowing away my numbers for the past 2 weeks.
I was pretty happy with my sumos and standard leg press sets - I was worried because of my adductor/groin injury, but it felt fine.
Aside from having a wrist strap stolen, this was a good workout!
P
PTAaron
Guest
2 workouts here... I didn't get a chance to put up Monday's workout - so you guys get the Monday and Wednesday workouts:
Workout 4 Rotation 2
LT=Last Time=8/28/06 TT=This Time=9/11/06 RP=Rest Paused
Seated Alternating Dumbell Curls:
LT: 45s x 17 RP
TT: 50s x 13 RP
Pinwheel Curls:
LT: 35s x 10 (6 second negative each rep)
TT: 35s x 12 ( 6 second negatives)
Cybex Rotary Calf Raise:
LT: 140lbs x 11 (5 second negative, 15 second stretch at bottom each rep)
TT: 150lbs x 10 (same)
*Sucky
Hack Squats:
LT: 360lbs+sled x 7; 270lbs+sled x 20 (I think, forgot to write reps down)
TT: 360lbs+sled x 10; 270lbs+sled x 21
Stiff Leg Deadlifts:
LT: 115, 135, 155, 175, 195, 215lbs x 6 reps each - no rest between sets
TT: 120, 140, 160, 180, 200, 220lbs x 6 reps each
Workout 5 - Rotation 2
LT=8/30/06 TT=9/13/06
Hammer Strength Incline Press:
LT: 120lbs each side x 13 RP
TT: 135lbs each side x 9 RP
*Ooops... I thought I did 130lbs last time! Can't read my logbook! LOL! Well, thats not bad for a 15lb jump per side!!
Hammer Strength Shoulder Press:
LT: 60lbs each side x 16 RP
TT: 70lbs each side x 13 RP
Reverse Grip Smith Bench Press:
LT: 195lbs x 11 RP
TT: 195lbs x 13 RP
Front Pulldowns:
LT: 166lbs x 19 RP
TT: 186lbs x 16 RP
Smith Overhand Grip Bent Row:
LT: 155 x 11
TT: 160 x 10
Workout 4 Rotation 2
LT=Last Time=8/28/06 TT=This Time=9/11/06 RP=Rest Paused
Seated Alternating Dumbell Curls:
LT: 45s x 17 RP
TT: 50s x 13 RP
Pinwheel Curls:
LT: 35s x 10 (6 second negative each rep)
TT: 35s x 12 ( 6 second negatives)
Cybex Rotary Calf Raise:
LT: 140lbs x 11 (5 second negative, 15 second stretch at bottom each rep)
TT: 150lbs x 10 (same)
*Sucky
Hack Squats:
LT: 360lbs+sled x 7; 270lbs+sled x 20 (I think, forgot to write reps down)
TT: 360lbs+sled x 10; 270lbs+sled x 21
Stiff Leg Deadlifts:
LT: 115, 135, 155, 175, 195, 215lbs x 6 reps each - no rest between sets
TT: 120, 140, 160, 180, 200, 220lbs x 6 reps each
Workout 5 - Rotation 2
LT=8/30/06 TT=9/13/06
Hammer Strength Incline Press:
LT: 120lbs each side x 13 RP
TT: 135lbs each side x 9 RP
*Ooops... I thought I did 130lbs last time! Can't read my logbook! LOL! Well, thats not bad for a 15lb jump per side!!
Hammer Strength Shoulder Press:
LT: 60lbs each side x 16 RP
TT: 70lbs each side x 13 RP
Reverse Grip Smith Bench Press:
LT: 195lbs x 11 RP
TT: 195lbs x 13 RP
Front Pulldowns:
LT: 166lbs x 19 RP
TT: 186lbs x 16 RP
Smith Overhand Grip Bent Row:
LT: 155 x 11
TT: 160 x 10
P
PTAaron
Guest
Workout 1 - Rotation 3
LT=9/5/05 TT=9/18/06 RP=Rest Paused
Incline Smith Bench Press:
LT: 195lbs x 10 RP
TT: 195lbs x 13 RP (can't read my writing, may have been 15)
Smith Shoulder Press:
LT: 165lbs x 9 RP
TT: 165lbs x 12 RP
EZ Curl on the Floor Triceps:
LT: 85lbs x 15 RP
TT: 85lbs x 18 RP
Rack Chins:
LT: +25lbs x 18 RP
TT: +35lbs x 16 RP
Close Grip Cable Row:
LT: 150lbs x 13 straight set
TT: 166lbs x 12 straight set
NOTES:
Good workout. Last time this one came up in the rotation I had to do it at work... so I didn't do the EZ curl triceps or close grip cable rows. Both of those exercises haven't been done since 8/21/06 - so the increases on them are pretty nice.
Finally getting my diet to fall back into line - although I am still having a hell of a time getting all of my food down. Prior to my surgery I was able to eat like a machine and get 5,000-6,000 calories a day in without trouble - now I am having a hard time getting in 4,000 quality calories! Hoping it gets easier again soon though. I may start taking more digestive enzymes and things like that to see if it helps. I have been taking Bromelain with every meal.
LT=9/5/05 TT=9/18/06 RP=Rest Paused
Incline Smith Bench Press:
LT: 195lbs x 10 RP
TT: 195lbs x 13 RP (can't read my writing, may have been 15)
Smith Shoulder Press:
LT: 165lbs x 9 RP
TT: 165lbs x 12 RP
EZ Curl on the Floor Triceps:
LT: 85lbs x 15 RP
TT: 85lbs x 18 RP
Rack Chins:
LT: +25lbs x 18 RP
TT: +35lbs x 16 RP
Close Grip Cable Row:
LT: 150lbs x 13 straight set
TT: 166lbs x 12 straight set
NOTES:
Good workout. Last time this one came up in the rotation I had to do it at work... so I didn't do the EZ curl triceps or close grip cable rows. Both of those exercises haven't been done since 8/21/06 - so the increases on them are pretty nice.
Finally getting my diet to fall back into line - although I am still having a hell of a time getting all of my food down. Prior to my surgery I was able to eat like a machine and get 5,000-6,000 calories a day in without trouble - now I am having a hard time getting in 4,000 quality calories! Hoping it gets easier again soon though. I may start taking more digestive enzymes and things like that to see if it helps. I have been taking Bromelain with every meal.
P
PTAaron
Guest
Workout 2 - Rotation 2
LT=8/24/06 TT=9/20/06 RP=Rest Paused
Note: This workout should be on rotation 3 - it got skipped last time due to personal issues - so it has been almost a month since I did these exercises.
Preacher EZ Bar Curl:
LT: 60lbs+bar x 13 RP
TT: 60lbs+bar x 15 RP
Dumbell Hammer Curls:
LT: 40lb dumbells x 9 (6 second negative each rep)
TT: 40lbs x 11 (as above)
*These are so damn hard!!
Power Squat Machine Calf Raises:
LT: 140lbs + sled x 12 (5 second negative, 15 second stretch at bottom on each rep)
TT: 160lbs + sled x 12 (as above)
*Didn't think I'd make it... these KILLED my calves today!
Barbell Squat (ass to the grass):
LT: 135 x 10; 185 x 5
TT: 225 x 7; 245 x 3
*Second time squatting since June (groin injury) - pretty happy with it!
Cybex Prone Hamstring Curl:
LT: 140lbs x 17 RP
TT: 140lbs x 17 RP
*I'm okay with not beating reps on this one... usually I do these before squats, but I couldn't today. Next time I'll get 21-22 reps so it will be fine.
Notes:
Pretty happy with this workout. Like I mentioned above, this one got missed on the last rotation because I had a bunch of other things going on in my life that took precidence over the gym. So the progressions are not too bad for almost a month since I have done the exercises.
I really love my new wrist wraps, made my wrists feel nice and stable with the bicep and forearm exercises. The knee wraps are a little shorter than my old ones - so I have to be more precise about where I start the wrapping, but they are awesome, made me feel very solid on the squats. Of course on leg day I am also wearing neoprene knee sleeves under a pair of long shorts under a pair of insulated track pants - so maybe thats why the wraps seemed short ... a lot of stuff to wrap around!
The Venom seemed to get me going pretty good today too... I like the fact that I feel more alert and focused when I am taking it. No jitters like I used to get with ephedrine based products or with Redline.
On squats - my numbers have sucked ever since I switched from going to parallel to getting my ass down to my calves. Just before I had my shoulder surgery the numbers were really starting to climb (relatively speaking) - so If you guys stay tuned you should see some pretty impressive jumps happening in the near future if I can stay injury free!
LT=8/24/06 TT=9/20/06 RP=Rest Paused
Note: This workout should be on rotation 3 - it got skipped last time due to personal issues - so it has been almost a month since I did these exercises.
Preacher EZ Bar Curl:
LT: 60lbs+bar x 13 RP
TT: 60lbs+bar x 15 RP
Dumbell Hammer Curls:
LT: 40lb dumbells x 9 (6 second negative each rep)
TT: 40lbs x 11 (as above)
*These are so damn hard!!
Power Squat Machine Calf Raises:
LT: 140lbs + sled x 12 (5 second negative, 15 second stretch at bottom on each rep)
TT: 160lbs + sled x 12 (as above)
*Didn't think I'd make it... these KILLED my calves today!
Barbell Squat (ass to the grass):
LT: 135 x 10; 185 x 5
TT: 225 x 7; 245 x 3
*Second time squatting since June (groin injury) - pretty happy with it!
Cybex Prone Hamstring Curl:
LT: 140lbs x 17 RP
TT: 140lbs x 17 RP
*I'm okay with not beating reps on this one... usually I do these before squats, but I couldn't today. Next time I'll get 21-22 reps so it will be fine.
Notes:
Pretty happy with this workout. Like I mentioned above, this one got missed on the last rotation because I had a bunch of other things going on in my life that took precidence over the gym. So the progressions are not too bad for almost a month since I have done the exercises.
I really love my new wrist wraps, made my wrists feel nice and stable with the bicep and forearm exercises. The knee wraps are a little shorter than my old ones - so I have to be more precise about where I start the wrapping, but they are awesome, made me feel very solid on the squats. Of course on leg day I am also wearing neoprene knee sleeves under a pair of long shorts under a pair of insulated track pants - so maybe thats why the wraps seemed short ... a lot of stuff to wrap around!
The Venom seemed to get me going pretty good today too... I like the fact that I feel more alert and focused when I am taking it. No jitters like I used to get with ephedrine based products or with Redline.
On squats - my numbers have sucked ever since I switched from going to parallel to getting my ass down to my calves. Just before I had my shoulder surgery the numbers were really starting to climb (relatively speaking) - so If you guys stay tuned you should see some pretty impressive jumps happening in the near future if I can stay injury free!
P
PTAaron
Guest
Workout 3 - Rotation 2
LT=8/25/06 TT=9/22/06 RP=Rest Paused
*note this workout got skipped last time it was supposed to be done because of some other things coming up - so it has been almost a month since these exercises were done.
Decline Barbell Bench Press (in a power rack):
LT: 225lbs x 14 RP
TT: 235lbs x 11 RP
*35 more lbs til I get back to where I was pre-surgery!
Close Grip Smith Bench Press:
LT: 150lbs x 14 RP
TT: 160lbs x 17 RP
Icarian Machine Shoulder Press:
LT: 115lbs x 17 RP
TT: 130lbs x 15 RP
*Sad part is I used to max out the machine (200lbs) and add 40lbs in dumbells to it for 11-15 reps!
Behind the Head Rack Chins:
LT: +25lbs x 15 RP
TT: +25lbs x 17 RP
Rack Deadlift:
LT: 275 x 4; 225 x 8
TT: 275 x 6; 225 x 10
*It is depressing to think I was doing 500lbs x 5 reps on these... Right now I can't even imagine holding that 500lbs!
Notes:
Good workout - I am happy with the progressions especially since it has been almost a month for these exercises. The only one I have done in that time was close grip BP because I had to do it the day I worked out at work.
The realization that I used to do so much more on Rack Deads really got me down though... I don't know what it was about this morning. I just couldn't get the groove for those today, so I think I am going to dump them in favor of floor deads again.
LT=8/25/06 TT=9/22/06 RP=Rest Paused
*note this workout got skipped last time it was supposed to be done because of some other things coming up - so it has been almost a month since these exercises were done.
Decline Barbell Bench Press (in a power rack):
LT: 225lbs x 14 RP
TT: 235lbs x 11 RP
*35 more lbs til I get back to where I was pre-surgery!
Close Grip Smith Bench Press:
LT: 150lbs x 14 RP
TT: 160lbs x 17 RP
Icarian Machine Shoulder Press:
LT: 115lbs x 17 RP
TT: 130lbs x 15 RP
*Sad part is I used to max out the machine (200lbs) and add 40lbs in dumbells to it for 11-15 reps!
Behind the Head Rack Chins:
LT: +25lbs x 15 RP
TT: +25lbs x 17 RP
Rack Deadlift:
LT: 275 x 4; 225 x 8
TT: 275 x 6; 225 x 10
*It is depressing to think I was doing 500lbs x 5 reps on these... Right now I can't even imagine holding that 500lbs!
Notes:
Good workout - I am happy with the progressions especially since it has been almost a month for these exercises. The only one I have done in that time was close grip BP because I had to do it the day I worked out at work.
The realization that I used to do so much more on Rack Deads really got me down though... I don't know what it was about this morning. I just couldn't get the groove for those today, so I think I am going to dump them in favor of floor deads again.
P
PTAaron
Guest
Workout 4 - Rotation 3
LT=9/4/06 TT=9/26/06 RP=Rest Paused
Seated Alternating Curls:
LT: 50lbs x 13 RP
TT: 50lbs x 14 RP
*Not liking these - going to change the way I do them next rotation
Pinwheel Dumbell Curls:
LT: 35lbs x 12 (6 second negative each rep)
TT: 40lbs x 10 (6 second negatives)
Cybex Rotary Calf Raises:
LT: 150lbs x 10 (5 second negative, 15 second stretch each rep)
TT: 150lbs x 12 (same)
Hack Squats:
LT: 360lbs + sled x 10; 270lbs+sled x 21
TT: 380lbs+sled x 11; 290lbs+sled x 20
*I could have done more with 380, but I thought I was going to pee my pants if I went for any more reps... drank too much water this morning!! DOH!
Stiff Leg Deadlifts:
LT: 120, 140, 160, 180, 200, 220 all x 6 with no rest between sets
TT: 125, 145, 165, 185, 205, 225 all x 6 with no rest between sets
NOTES:
I was a little unhappy with biceps and forearms... I progressed but just barely on bicep curls. I think the main reason was that I was wrenching on a car all weekend and really aggrevated my right shoulder - and my right arm was the weaker one today. I am going to switch them up a bit next time though - I am going to start doing palms up the whole time, 4-6 second negative each rep, rest paused for 15-20. Looking back I have been having a hard time progressing them anyway, so a change should do me good.
On hack squats I knew I was in trouble on rep 4... as I was going down and my belt was pushing into my stomach I realized I drank way too much water! I managed to squeeze out 11, but I was afraid to go for any more! LOL!!
LT=9/4/06 TT=9/26/06 RP=Rest Paused
Seated Alternating Curls:
LT: 50lbs x 13 RP
TT: 50lbs x 14 RP
*Not liking these - going to change the way I do them next rotation
Pinwheel Dumbell Curls:
LT: 35lbs x 12 (6 second negative each rep)
TT: 40lbs x 10 (6 second negatives)
Cybex Rotary Calf Raises:
LT: 150lbs x 10 (5 second negative, 15 second stretch each rep)
TT: 150lbs x 12 (same)
Hack Squats:
LT: 360lbs + sled x 10; 270lbs+sled x 21
TT: 380lbs+sled x 11; 290lbs+sled x 20
*I could have done more with 380, but I thought I was going to pee my pants if I went for any more reps... drank too much water this morning!! DOH!
Stiff Leg Deadlifts:
LT: 120, 140, 160, 180, 200, 220 all x 6 with no rest between sets
TT: 125, 145, 165, 185, 205, 225 all x 6 with no rest between sets
NOTES:
I was a little unhappy with biceps and forearms... I progressed but just barely on bicep curls. I think the main reason was that I was wrenching on a car all weekend and really aggrevated my right shoulder - and my right arm was the weaker one today. I am going to switch them up a bit next time though - I am going to start doing palms up the whole time, 4-6 second negative each rep, rest paused for 15-20. Looking back I have been having a hard time progressing them anyway, so a change should do me good.
On hack squats I knew I was in trouble on rep 4... as I was going down and my belt was pushing into my stomach I realized I drank way too much water! I managed to squeeze out 11, but I was afraid to go for any more! LOL!!
P
PTAaron
Guest
Hey thanks for stoppin in Matt. Your partner doing DC?
Workout 5 - Rotation 3
LT=9/13/06 TT=9/27/06 RP=Rest Paused
Hammer Strength Incline Bench:
LT: 135lbs per side x 9 RP
TT: 135lbs per side x 11 RP
Hammer Strength Shoulder Press:
LT: 70lbs per side x 13 RP
TT: 75lbs per side x 14 RP
Reverse Grip Smith Bench Press:
LT: 195lbs x 13 RP
TT: 205lbs x 10 RP
*See "Notes"
Bodymasters Front Pulldown:
LT: 186lbs x 16 RP
TT: 196lbs x 15 RP
Smith Overhand Bent Rows:
LT: 160lbs x 10 straight set
TT: 160lbs x 10 straight set
*See "notes"
NOTES:
Good workout today overall. I woke up today with my right shoulder hurting a lot... but I decided to ignore it
Reverse Grip Bench Press was strange... for the first part of the rest pause I only got 3 reps! It went 3, 5, 2 for 10 RP - I'm not sure what happened!! Oh well at least I got 10 total with it.
On the Smith Rows I was setting up for the set and I noticed that the clock said 9:00 - and it occurred to me that I was supposed to be on my way to work!! So I was a little distracted during the set. Ooops.
Workout 5 - Rotation 3
LT=9/13/06 TT=9/27/06 RP=Rest Paused
Hammer Strength Incline Bench:
LT: 135lbs per side x 9 RP
TT: 135lbs per side x 11 RP
Hammer Strength Shoulder Press:
LT: 70lbs per side x 13 RP
TT: 75lbs per side x 14 RP
Reverse Grip Smith Bench Press:
LT: 195lbs x 13 RP
TT: 205lbs x 10 RP
*See "Notes"
Bodymasters Front Pulldown:
LT: 186lbs x 16 RP
TT: 196lbs x 15 RP
Smith Overhand Bent Rows:
LT: 160lbs x 10 straight set
TT: 160lbs x 10 straight set
*See "notes"
NOTES:
Good workout today overall. I woke up today with my right shoulder hurting a lot... but I decided to ignore it
Reverse Grip Bench Press was strange... for the first part of the rest pause I only got 3 reps! It went 3, 5, 2 for 10 RP - I'm not sure what happened!! Oh well at least I got 10 total with it.
On the Smith Rows I was setting up for the set and I noticed that the clock said 9:00 - and it occurred to me that I was supposed to be on my way to work!! So I was a little distracted during the set. Ooops.
P
PTAaron
Guest
Started out today not feeling so good... 3 days in Vegas eating 3 meals a day apparently didn't agree with me.
Workout 1 - Rotation 4
LT=9/18/06 TT=10/3/06 RP=Rest Paused
Incline Smith Bench Press:
LT: 195lbs x 13 RP
TT: 205lbs x 15 RP
*Nice progression if I do say so myself - although I may have read it wrong and actually had 15RP last time with 195... I need to work on my handwriting!
Smith Shoulder Press:
LT: 165lbs x 12 RP
TT: 165lbs x 13 RP
*Not the best progression, but it was still progression.
EZ Curl On the Floor Triceps:
LT: 85lbs x 18 RP
TT: 95lbs x 13 RP
*Big jump...
Rack Chins:
LT: +35lbs x 16 RP
TT: +35lbs x 17 RP
Close Grip Cable Row:
LT: 166lbs x 12 straight set
TT: 176lbs x 11 straight set
NOTES:
Things went a lot better than expected considering the bad diet the previous days. Sick right now though - stomach is acting up and I feel like crap. I'm thinking I won't be doing squats tomorrow.
Workout 1 - Rotation 4
LT=9/18/06 TT=10/3/06 RP=Rest Paused
Incline Smith Bench Press:
LT: 195lbs x 13 RP
TT: 205lbs x 15 RP
*Nice progression if I do say so myself
- although I may have read it wrong and actually had 15RP last time with 195... I need to work on my handwriting!Smith Shoulder Press:
LT: 165lbs x 12 RP
TT: 165lbs x 13 RP
*Not the best progression, but it was still progression.
EZ Curl On the Floor Triceps:
LT: 85lbs x 18 RP
TT: 95lbs x 13 RP
*Big jump...
Rack Chins:
LT: +35lbs x 16 RP
TT: +35lbs x 17 RP
Close Grip Cable Row:
LT: 166lbs x 12 straight set
TT: 176lbs x 11 straight set
NOTES:
Things went a lot better than expected considering the bad diet the previous days. Sick right now though - stomach is acting up and I feel like crap. I'm thinking I won't be doing squats tomorrow.
I
irongirl
Guest
Good job Aaron!!
P
PTAaron
Guest
Today (Sunday) I met up with one of my online training clients at my gym, and i brought along an old training partner...
After teaching him proper form on deadlifts, rack deadlifts, squats, stiff leg deadlifts, and a couple of other things we did a quick workout...
Hit incline hammer strength bench, hammer strength shoulder press, smith reverse grip bench, and rack chins.
Didn't do anything real impressive - just hit it DC style... had my client do the workout DC style too just for fun - and afterward he was dying to have me switch him over to a DC program! LOL! We decided to give it another month to see if he keeps progressing before considering a DC type program.
Fun stuff!
After teaching him proper form on deadlifts, rack deadlifts, squats, stiff leg deadlifts, and a couple of other things we did a quick workout...
Hit incline hammer strength bench, hammer strength shoulder press, smith reverse grip bench, and rack chins.
Didn't do anything real impressive - just hit it DC style... had my client do the workout DC style too just for fun - and afterward he was dying to have me switch him over to a DC program! LOL! We decided to give it another month to see if he keeps progressing before considering a DC type program.
Fun stuff!
- Status
