PTAaron's DC Training Journal

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future said:
At the same time some people do really well with flat benching...those people are the rule breakers. I actually am the most comfortable just sitting on a bench. :yesway:
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same here ;)
 
Aaron, I am wondering if alot of the biking you are doing isnt taking away from your recovery?
 
its alright, Leg press is the only one I am really hurtin on ... maybe it is just time to drop it...
 
going to have my student practice her ice massage and patellar tendon cross fiber massage techniques on it today
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lol....nice to have a student sometimes isn't it? ;) The first gym I trained at was run by PT's....it was great, cause one of them loved me, and it was like having my own personal PT :D
 
Nice :D

My student is learning quickly - one week and she already managed to score a free cake from one of our patients that is a professional baker!
We determine how good of a therapist you are by how much free food you can score in a given week ;) LOL!
 
You are shameless. In my field you might score some GPC's (generic smokes) or orange drink. ;)
 
:D Hey, you gotta take what you can get! I always try to play the "single guy that can't cook and is undernourished" card... almost always works! So far this week I had someone bake me cookies, and the guy that brought in the cake... lets see what today holds ;)

Our best week - me and a coworker managed to score pizza for the whole clinic (3 pies at noon and 3 more later when I go on lunch); dairy queen for everyone that works evenings; quiznos subs with homemade cookies and fruit salad; and a $10 pack of gift certs to mcdonalds! THAT was a good week! Not good for diet - but good anyway ;)
 
So far today - for a free Monster Energy drink from a co-worker... and we got some packages of candy bars from an equipment rep - only one more likely canditate for bringing us in some goodies left ;)
 
As a side note - Tuesday for some reason my neck problems flared up again... leaving me with a massive muscle spasm in my right rhomboids, a few numb fingers in my right hand, and a major problem with turning my head to the right. I've been having my student work on me, which works great but then it flares back up after a few hours. I have a pretty long history of neck issues - just hoping this one goes away quickly and doesn't mess my workouts up too much.

Another note - yeah I have a new avatar... it is a picture from June... I'll try to get some new pics up once my neck feels better...

Workout
(Resetting the baselines, so no "Last Time" weight to compare to)

Decline Barbell Bench:
255lbs x 12 RP

Stretch

Smith Machine Behind the Head Press (to ear level):
145lbs x 13 RP

Stretch

Smith Close Grip BP:
175lbs x 13 RP

Stretch

Galileo Machine Pulldown:
14 plates x 12 RP

T-Bar Supported Row:
135lbs x 9 straight set

Stretch

NOTES:
Yeah... neck hurts... felt better after the workout, but it is tightening up again... can't wait to get to work and get some ultrasound/electric stim combo done to it!!
 
buffness said:
how are you picking your rep scheme for your workout?
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Based on this, from DC, although some of mine may not fall in line with that at the moment since I am trying to find a new baseline after a cruise period:
Doggcrapp said:
CHEST AND SHOULDERS PRESSES 11-15 RP

BENCH PRESS (Flat bar pressing) 15-30 RP.

PULLDOWN MOVEMENTS 15-20 RP

BARBELL ROWS 12 SS

NO STATICS ON TRICEPS

CLOSE GRIP AND CGRGP 11-15 RP
SKULLS 15-30 RP
DIPS 15-20 RP

DB PRESSES 15-20 RP

BICEP BB AND DB CURLS 15-20 RP

PREACHER CURLS 11-15 RP

1 ARM REV CABLE AND HAMMER CURLS 12-20 SS

PINWHEEL CURLS ONE STRAIGHT SET 10-12 REPS

HAMSTRINGS ON CURLING MOVEMENTS 20-30 RP

SUMO HAM PRESSES 12-20 SS

CALVES GET A STRAIGHT FOR 12,THEN ADD WEIGHT NEXT TIME

FOR QUADS WORK UP TO TWO STRAIGHT SETS,
ONE 4-8 AND ONE 20 REPPER (WIDOWMAKER)

REGULAR DEADLIFTS, TRAPBAR DEADLIFTS AND RACK DEADLIFTS
ARE DONE WITH TWO STRAIGHT SETS (AFTER WARMUPS)
ONE SET IS 6-8 AND THE SECOND SET IS 3-4

DON'T RP QUADS OR BACK THICKNESS MOVEMENTS
CABLE ROWS OR ONE-HAND DB ROWS ARE OK TO RP!!

STIFFLEGGED DEADLIFTS - SETS OF 6 + 10 LBS TO EACH SIDE
UNTIL WE REACH A SET WHERE WE CAN'T GET SIX REPS.
THE NEXT TIME THIS EX. COMES UP, START YOUR WORK SETS
ABOUT 40 POUNDS BELOW YOUR PREVIOUS BEST


THERE ARE REALLY NO RIGHT OR WRONG EXERCISES BUT,
IT'S HIGHLY RECOMMENDED THAT YOU USE SOME SORT OF
COMPOUND-TYPE OF MOVEMENT. LIKE FRONT OR BACK PRESS
ON A MACHINE OR BARBELL OR SMYTHE. BUT IF YOU DECIDE
TO GO WITH A LESS COMPOUND MOVEMENT ANYWAYS, YOU'LL
FIND OUT WHY IT WASN'T RECOMMENDED SOON ENOUGH.
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Pretty happy with the workout... 3rd workout back after my cruise period - still resetting baselines so numbers aren't real impressive (not like mine ever are, but this is a good excuse ;)).

Workout:

Cable Bicep Curl:
12.5 plates x 18 RP

Single Arm Reverse Grip Cable Curl (4-6 second negative each rep):
3.5 plates x 12 Straight Set

Stretch

Cybex 45 Degree Plate Loaded Calf Raise (5 second negative, 15 second stretch each rep):
180+sled x 11

Barbell Squat (ass to the floor):
245 x 6
Smith Machine widowmaker: 195 x 9???? got stuck on rep 10.... umm... WTF??
*245 x 6 is (sadly) my PB for ass to the grass squats. Felt very solid on these. Even on the last rep when I almost got stuck 2 inches up from the bottom ;) The positive side of it is once I get it past that bottom 5-6" I have NO problem with these weights... we were doing a lot more in the past, with smaller range.

Seated Ham Curls:
140lbs x 20 RP

Stretch Quads
Stretch Hams

NOTES:
Like I mentioned above - new PB for full range squats, even though it is kind of a small number. I also realized that maybe I'm starting to get traps - because the bar felt like it was really well cushioned when I set it up there - which wasn't always the case. I guess I never really noticed the change until today ;) So... I guess thats good.
No knee pain today either... so that is good.
 
4th workout of the "resetting the baselines" workouts...

Workout

Hammer Strength Incline Press:
140lbs each side x 11 RP

Stretch

Icarian Shoulder Press:
225lbs x 11 RP

Stretch

EZ Curl Triceps (from the floor):
65lbs + bar x 16 RP

Stretch

Low Pulley High Row:
14.5 plates x 16 RP

"Yates" Grip Cable Row:
16.5 plates x 6 straight set + static hold

Stretch

NOTES:
Decent workout - nothing else to really say...
 
how long do you usually hold your streches? I get lucky if I get 30sec lol..
 
Today I only got the pec stretch for 45 seconds with 105lbs :( Usually I make it the full 60 seconds. They HURT!!
 
105's!! shit, how far back do you go on the strech. I go as far as I can go, no way I'd be able to hold them for long lol..
 
Today I only got the pec stretch for 45 seconds with 105lbs Usually I make it the full 60 seconds. They HURT!!
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Holy crap man!! Guess they do hurt :D Good job! I find the tricep stretch the most brutal, but I love it all the same.
 
buffness said:
105's!! shit, how far back do you go on the strech. I go as far as I can go, no way I'd be able to hold them for long lol..
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I do them basically just like IH demonstrates them in the extreme stretching thread over on IM.com: http://intensemuscle.com/showthread.php?t=9527

irongirl said:
Holy crap man!! Guess they do hurt Good job! I find the tricep stretch the most brutal, but I love it all the same.
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The tricep stretch is pretty evil too, but on that one I haven't been able to really progress my weights, I generally use a 45lb plate (they have hand holds in them) because holding a dumbell is too rough on my wrists.
 
Pretty excited - I got home from work today and found a large box in front of my garage... the 50lbs of protein powder (half for me, half for some other people) and a new shipment of CEE arrived :) Sweet!! I've been "borrowing" powder from a friend at work for the last couple of weeks because for some reason I had this aversion to actually placing an order for more powder... and it has been probably 3 weeks since I have even taken any CEE... it will be interesting to see if getting it back into the "routine" makes a difference or not.
 
Workout

Icarian Bicep Curl:
120 x 13 RP

Dumbell Hammer Curl (5 second negative each rep):
45lbs x 8 straight set
crap, that was heavier than I planned!

Stretch

Donkey Calf Raise (5 second negative, 15 second stretch each rep):
260 x 12
Holy crap did these hurt today, but I wasn't going to give up early.

Icarian Pivot Hack Squat:
360+sled x 11; 270+sled x 21

Sumo Leg Press:
540+sled x 15 straight set

Stretch Quads
Stretch Hams

NOTES:
Decent workout. The Hammer Curls were rough - they felt heavy from rep 2 onward! LOL! Not a good sign! I'm pretty happy with my performance on everything else though. Triceps are KILLING ME from Tuesday - so the machine curls were pretty painful from my arms resting on the pad... I tend to think of that as a good thing though, means I beat the crap out of my triceps! :D
For some reason today I was just feeling really "small and weak" though - I don't know what the deal was... Oh well.
 
Workout
This is the last "resetting the baselines" workout... after this one we kill the numbers from the last 6 workouts!!! Of course that only happens for the next 3 weeks - then I go to Mexico for a week ;)

Hammer Strength Flat Bench:
170lbs per side x 12 RP

Stretch with 105lb dumbells

Smith Machine Front Press:
145lbs x 17 RP

Stretch

Rope Tricep Pressdown:
14 plates x 18 RP

Stretch

Front Pulldown (Cybex):
14 plates x 15 RP

Floor Deadlifts:
335 x 6; 245 x 10

Stretch

NOTES:
Pretty happy with the workout overall. I was thinking of taking some new pictures today - but I'm too exhausted right now. Yeah - thats it... Has nothing to do with the fact that I managed to negate all of the cardio and stuff I did this summer with those 3 weeks of "crap" I had to deal with ;) Still trying to shed the extra fluff I put on from that... I am surprised how much things softened up though in such a short time. Guess large amounts of alcohol and fast food will do that ;)
Anyway - back on track now... have been for the last few weeks, and I'm feeling a lot better because of it :D
Okay - nap time!!
 
Thanks G4E.

Don't be getting too anxious for pics ;) Probably not gonna happen any time soon. Maybe I'll try to get some in a couple weeks... No promises... I was playing around earlier and realized that my AC joint issue messes up my lat spread! Damn. Doesn't affect the workouts at the moment... just the flexing. Guess I shouldn't complain! LOL!
 
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