PTAaron - doing DC again! FINALLY!

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PTAaron

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I started back to DC on 8/27/07... currently on the second rotation of workout 4. I will come back and post my older workouts tomorrow... but here is today's workout!

Workout 4 - Rotation 2
Last Time: 9/4/07 This Time: 9/17/07

Alternating Dumbell Curl:
Last Time: 45s x 18 Rest Paused
This Time: 50s x 19 Rest Paused

Revese Preacher Curl Machine:
LT: 50lbs x 13 (6 second negatives)
TT: 60lbs x 13 (same)

Hack Squat Calves:
LT: 270lbs +sled x 12 (DC Style)
TT: 290lbs +sled x 10 (DC Style); 270lbs x 20 "Standard speed" as punishment for failing to get 12! No rest between sets.

Hack Squats:
LT: 540lbs +sled x 7; 360lbs+sled x 20
TT: 560lbs+sled x 7; 380lbs+sled x6....
*Was having some "stomach issues"... was worried if I went past 6 I would be wishing I had on a diaper.

Seated Ham Curl:
165lbs x 21 RP

NOTES
Back still hurting... and since it was SLDL that brought it on 2 weeks ago... I decided NOT to do SLDL today! I think I did so good on my curls because I was so pissed off about MuscleMX being closed in the morning that it gave me a little extra boost ;):buff:
 
Looking good bro, I will probably get back on DC soon; probably for the winter.
 
Workout 5 - Rotation 2
Last Time = 9/6/07 This Time=9/19/07

Nautilus Vertical Bench Press:
LT: 175lbs x 21 RP
TT: 200lbs x 15 RP

Dumbell Tricep Pullovers:
LT: 70lbs x 17 RP
TT: 75lbs x 18 RP

Hammer Strength Shoulder Press:
LT: 70lbs per side x 15 RP
TT: 75lbs per side x 17 RP

Front Pulldowns:
LT: 150lbs x 21 RP
TT: 176lbs x 18 RP

Hammer Strength Low Row:
LT: 45lbs per side x 15 straight set
TT: 70lbs per side x 13 straight set

NOTES:
Good workout! Low back STILL irritated!!! DAMN IT!! Didn't limit me at all today though. Very happy with the progressions.
 
Looks good, Aaron. I'm happy that your injuries are no longer an issue.
 
w00t for the DC training! I want to do a round of it next time.
 
Workout 6 - Rotation 1
Last Time: 4/7/07!!!! This Time: 9/21/07

Barbell Drag Curl: (goal 15-20 RP)
100lbs x 13 Rest Paused

1 Arm Reverse Cable Curl: (goal 12 with 6 second negatives)
4plates x 15 (6 second negatives)

Cybex Rotary Calves: (goal 12 "DC Style")
150lbs x 10 --> Drop to 130lbs x 20 standard speed since I failed :(

Sumo Leg Press: (goal 12-20 straight set)
630lbs + sled x 10

Leg Press: (goal 8-10 reps; 20 rep widowmaker)
630lbs + sled x 10; 450+sled x 20

NOTES:
Disappointed in my leg press performance... but oh well. My left knee irritation that I have been pretending not to notice was bothering me enough that I didn't want to go heavier... that is rare for me on leg exercises. I usually keep wanting to add weight!
Oh well. Next week is a week off since I am going to Atlantic City and then to Vegas...
 
Thanks guys.
I think DC is the best program for me... if I could just keep myself from falling apart! Sucks getting old.
 
Did a workout in the hotel gym on Monday... Walked a few miles down the beach and around Atlantic City Tuesday... getting plenty of cardio in! Glad to be in Vegas now. Atlantic City is SO EXPENSIVE!
 
mikeyb said:
if you LOSE
Click to expand...

Not even just that man... $31 for breakfast for 2 people! One of us only had a bagel and creamcheese!!!

Ridiculous!

=======

First real workout back after my week+ trip to Atlantic City and then to Vegas... been 3 weeks since I did this workout...

Workout 1 - Rotation 3
Last Time = 9/10/07 This Time = 10/2/07

Incline Barbell Bench Press: Goal=11-15 Rest paused
Last Time: 205lbs x 14 RP
This Time: 215lbs x 13 RP

EZ Curl Triceps on the Floor: Goal=15-20 RP
LT: 95lbs x 19 RP
TT: 105lbs x 15 RP
*10lb increase was a LOT on these!

Smith Shoulder Press: Goal=11-15 RP
LT: 155lbs x 17 RP
TT: 160lbs x 14 RP
*Yeah... pansy move going up 5lbs... but it still got me! LOL!

Rack Chins to the Front: Goal=15-20 RP
LT: +45lbs x 20 RP
TT: +50lbs x 16 RP

Close Grip Row: Goal=12 reps straight set
LT: 10 plates x 15
TT: 11 plates x 14
*Arm/shoulder felt funny on these

NOTES:
Great workout, considering I had over a week of bad eating and only 1 workout in a hotel gym! I managed to gain 8lbs too! I'm pretty sure it is water gain from getting so many carbs back into my diet... I've been eating extremely low carb prior to this past week - simply because I keep forgetting to bring my carbs with me to work!! I know... I'm a bad bodybuilder wannabe.

This past week I've been wondering if my recent "catching the falling patient" incident may have actually done some damage to my elbow - been having strange pain in it... but it really isn't something I can pinpoint. Overall everything else seems to be healing nicely! I need to get in that order of Cissus though...
 
Lookin' good Aaron


I wouldn't call a gain of any kind after 3 weeks off "pansy"


keep it up!



...pansy:stickpoke
 
Tried to get up to do cardio today... just too exhausted! Ended up sleeping an extra 2 hours instead.
 
PTAaron said:
Tried to get up to do cardio today... just too exhausted! Ended up sleeping an extra 2 hours instead.
Click to expand...

still recovering from vegas I see :whipping:
 
LOL! Yeah, I guess so!

===

Workout 2 - Rotation 3
Last Time = 9/12/07 This Time = 10/4/07

Preacher EZ Curl: Goal= 15-20 Rest Paused
Last Time: 70lbs+bar x 16 RP
This Time: 70lbs+bar x 17 RP
*Not spectacular... but it HAS been 3 weeks.

Dumbell Hammer Curl: Goal = 12-20 reps with 6 second negatives straight set
LT: 35s x 13
TT: 40s x 12

Leg Press Calves: Goal = 12 reps with 5 second negatives and a 15 second stretch at the bottom
LT: 270lbs+sled x 8 --> 180lbs+sled x 20 normal speed
TT: 270lbs+sled x 9 --> 180lbs+sled x 20 normal speed

Prone Hamstring Curls: Goal = 20-30 Rest Paused
LT: 135lbs x 24 RP
TT: 140lbs x 20 RP

Barbell Squat
LT: (8/29/07) 275lbs x 5; 225lbs x 8; 155lbs (smith machine) x 14
TT: 275lbs x 4 - got stuck at bottom on 5! :D

NOTES
You may notice I didn't do the whole squat workout... Good observation! I was about to do my "8-12 rep set" ... but I just suddenly lost all confidence in my left knee (the one that has been giving me problems) - and I decided not to risk it. I set up to do my widowmaker with 175lbs in the smith machine - did 2 reps and the left knee was starting to get sore... so I did the smart thing for a change and stopped!
Knee is fine right now... It was really bad while I was in Vegas doing all the walking - I though FOR SURE the 3 months off from almost everything would have given it time to heal completely, but it hasn't. I MIGHT go and get it looked at... but I am so sick and tired of always having something wrong with me!!!
I'll ignore it a bit longer I think. :D
 
Workout 3 - Rotation 3
Last Time = 9/14/07 This Time = 10/5/07

Decline Barbell Bench Press: goal = 11-15 Rest paused
Last Time: 225lbs x 14 RP
This Time: 235lbs x 15 RP

Close Grip Smith Bench: goal = 11-15 RP
LT: 185lbs x 11 RP
TT: 185lbs x 13 RP

Dumbell Shoulder Press: goal = 15-30 RP
LT: 55s x 21 RP
TT: 60s x 14 RP

Rack Chins Behind Head: goal = 15-20 RP
LT: +35lbs x 17 RP
TT: +45lbs x 15 RP

TechnoGym Rows:
100lbs x 12 straight set
*Still avoiding deads another week low back is only at about 95% right now, not worth the risk.

NOTES:
Good workout. I'm really happy with how this went today.
 
Cardio Sunday...
Stepmill x 20 minutes
Elliptical x 20 minutes
Forgot my heart rate monitor today...
 
Workout 4 - Rotation 3
Last Time = 9/17/07 This Time = 10/8/07

Alternating Seated Dumbell Curls: Goal = 15-20 Rest Paused
Last Time: 50lb dumbells x 19 Rest Paused
This Time: 55lb dumbells x 15 Rest Paused
*I'm pretty proud of this... I always SUCKED at dumbell curls this is actually the heaviest I have gone doing DC style

Reverse Preacher Machine Curl: Goal = 12-20 straight set, 6 second negatives
LT: 60lbs x 13
TT: 70lbs x 12

Hack Squat Calves: Goal = 12 reps, 15 second stretch each rep
LT: 290 + sled x 10 --> 270 + sled x 20
TT: 290 + sled x 12!!! YEAH!

Tried Hack Squats - knee was hurting too bad by my 3rd warmup set that I decided to not take the risk.
Ended up doing knee extensions... did sets of 10 with 80, 120, 150, 200, and 255 (max on the machine) - no pain really... too light.

Stiff Leg Deadlift: Goal = 6 sets of 6, increase weight each set, no rest between sets
135 x 6, 155 x 6, 175 x 6
*I decided to take it easy here, since these are what hurt my back on 9/4... and I am STILL healing from that.

NOTES:
Very happy with the start of this workout. First 3 exercises, and the last exercise all went really well. I'm pissed about my left knee though. It kept me up half the night because it was hurting, so I knew it wasn't going to go well on hacks... but I had to try. Oh well.
 
Nice looking workout, Aaron. It sucks that your knee is still giving you shit.
 
Thanks Seth. I'm not gonna get too down about the knee... my quads are not the part that needs work right now ;) I can back off a bit on the quad training and just maintain a bit. Upper body and calves are where the work needs to be done. :D

---

No cardio today - didn't sleep last night because I was coughing so bad... called in sick today, so I'm just resting.
At least I got an ab workout from a whole night of coughing!
 
Thanks Mike and Seth!

Finally back to the gym... I HATE being sick!!

Workout 1 - Rotation 4
Last Time = 10/2/07 This Time = 10/15/07

Incline Barbell Press: (Goal = 11-15 Rest Paused)
Last Time: 215lbs x 13 Rest paused
This Time: 225lbs x 10 Rest Paused **New PR
*I know it isn't a lot of weight... but it is a PR.


EZ Curl Triceps on the Floor: (Goal = 15-20 RP)
LT: 105lbs x 15 RP
TT: 105lbs x 11 RP :(
*Wasn't happening today.

Smith Front Shoulder Press: (Goal = 11-15 RP)
LT: 160lbs x 14 RP
TT: 165lbs x 12 RP

Rack Chins to the Front: (goal 15-20 RP)
LT: +50lbs x 16 RP
TT: +50lbs x 18 RP

Close Grip Cable Row: (goal 12 reps straight set)
LT: 11 plates x 14 straight set
TT: 12 plates x 12 straight set

NOTES:
Good workout... really happy with doing 225 on inclines, even though I didn't hit my rep range. I don't know if anyone remembers or not - but just before I hurt myself and had to take that time off was the first time in 15 years of lifting that I did barbell incline presses! I'm not real concerned about losing reps on the triceps... I was having a tough time getting my elbows to "warm up" so I knew it was going to be a rough set. I'll get it next time no problem.
 
great training man. hope the elbow heals up i have had elbow problems and they are a pain in the ass!
 
Thanks Andy. :) The elbows are ok, they just were tight today because it got so cold outside... Could have probably done a few more warmup sets, but I didn't... nothing wrong with them ;) thank god!
 
PTAaron said:
Thanks Andy. :) The elbows are ok, they just were tight today because it got so cold outside... Could have probably done a few more warmup sets, but I didn't... nothing wrong with them ;) thank god!
Click to expand...

thats good to hear buddy
 
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