PTAaron's DC Training Journal

[KC Lifter]

http://us.commercial.lifefitness.com...ominalcrunch_1
There is a video on the site too! Cool!

I would work abs if I had that machine.

[PTAaron]

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!

[KC Lifter]

PTA, you still working with IH?

[irongirl]

Hey you!! Glad to hear things are going well Keep up the great work Aaron.

[PTAaron]

PTA, you still working with IH?

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.

[PTAaron]

Hey you!! Glad to hear things are going well Keep up the great work Aaron.

Thanks

[PTAaron]

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!!

[KC Lifter]

PTA, when you're on a cruise like this do you not go to failure like you do on a blast?

[PTAaron]

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!

[PTAaron]

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.

[KC Lifter]

Try using chalk that will really help your grip.

Carrot Top does look like a freak now.

[irongirl]

Try using chalk that will really help your grip.

Carrot Top does look like a freak now.

Yup, definitely. I find a big difference when I use it.

[Matt76]

goood looking workout Aaron

We have a few ppl in teh gym that sound like porn stars too

[goes4ever]

that porn guy might have been me....lol

[PTAaron]

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.