PTAaron's DC Training Journal

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Workout for today got postponed... hit the wrong button on the alarm clock when it went off at 6:30... so I ended up oversleeping massively. Workout Saturday instead :)
 
LOL, I hate it when that happens. You are doing great with the new program Aaron- keep up the good work :)
 
Thanks IG :D

I had been planning to take today off anyway because it is our students' last day - and we took them out last night... but we got off work 2 hours early so we didn't stay out too late. Worked out fine I guess ;)
 
Well... our students are done... sad day... It is going to be wierd to see all of our own patients again after 3 months!

Anyway... here's a picture of all of us... Eric, Carrie (his student), Tracy (my student), and me... enjoy.

2-1.jpg
 
Workout 6

Barbell Bicep Curl:
LT: 85 x 16 RP
TT: 90 x 17 RP

Reverse 1 Arm Cable Curl (4-6 second negative):
LT: 3 plates x 12 straight
TT: 4 plates x 12 straight

Leg Press Calf Raise (5 second negative, 15 second stretch each rep):
LT: 270+sled x 12 straight
TT: 290+sled x 11 straight
*Disappointed in myself, but my calves simply could not move the weight anymore

Sumo Leg Press:
LT: 540+sled x 14 straight
TT: 560+sled x 18 straight

Leg Press:
LT: 720+sled x 10 straight; 590+sled x 20 straight
TT: 740+sled x 10 straight; 600+sled x 20 straight

NOTES:
Good workout... not a whole heck of a lot else to say!
 
Cardio - 45 minutes on treadmill @ avg 3.7mph, @ avg 2.0 incline... I started out with 3.9 @ 1.0, but 10 minutes in my shins were burning so bad I had to drop the speed and bump up the incline to take away some of the tib anterior work... helped... I bumped the speed back a bit but kept the incline at 2.5 for the last 30 minutes.

Also did abs: Seated cable crunches - 3 sets with 150 to failure, then 1 drop set 150, 110, 80 to failure on each part. Hanging straight leg raises - 2 sets to failure.
 
Workout 1

Incline Smith BP (bench on 1 hole of incline):
LT: 215lbs x 13RP
TT: 235lbs x 8 RP
*Took a gamble, didn't make it.

Smith Front Press:
LT: 150lbs x 15 RP
TT: 160lbs x 13 RP
*Last rep took a full 10 seconds to get up to the top... but I got it!

EZ Curl Triceps on the floor:
LT: 70+bar x 14RP
TT: 70+bar x 18RP

Rack Chins to Front:
LT: +35lbs x 15 RP
TT: +35lbs x 20 RP

T-Bar Rows (Barbell with V Handle):
LT: 5(25s) x 13 straight (125lbs)
TT: 6(25s) x 10 straight (150lbs)
Running out of room for 25s on the bar... our plates are rubber coated so they are kind of thick... I may be able to get 8 of them on... but that won't be for another couple weeks anyway ;)

NOTES:
Workout felt really good even though that first exercise surprised the hell out of me. Funny thing happened when I was carrying the 110lb dumbell that we used to hold down the bar for t-bars: as I walked past one guy he says "Holy crap, you're just carrying that thing like it is nothing! Wow." Then the guy that is working out a few benches over from him looks over and goes "Damn... thats 110lbs! I can barely lift these 35s!" I just laughed... and they kept going for a bit about how "I was a lot stronger when I was young too..." and stuff like that. Nice little ego boost. I told them not to worry, I was faking it and it really was heavy...
 
Cardio: 45 minutes on treadmill @ 3.7mph @ 1.5-2.0 incline

Abs: seated cable crunches 150 x 29RP

Got home from the gym, noticed I had a tire that was kind of low on air - hooked up my mini compressor and headed inside. 20 minutes later I remembered the compressor was still on... ran down to the garage and it wasn't running anymore - too much pressure in the tire... so I took it off and put on my tire pressure gauge to check it ... I've never seen a tire pressure gauge explode before this morning! LOL! Let out a ton of air, tire looks OK - but what a fun way to start the day!!
 
Thanks IG! :D
Squats today... can't wait... spent yesterday carb loading to get ready for it.
 
Workout 2

EZ Bar Preacher Curl:
LT: 50+bar x 20 RP
TT: 60+bar x 15 RP

Dumbell Hammer Curl (4-6 second negative each rep):
LT: 35s x 14 straight
TT: 40s x 12 straight

Donkey Calf Raise (5 second negative, 15 second stretch):
LT: 240 x 12 straight
TT: 260 x 12 straight

Cybex Prone Hamstring Curl:
LT: 140 x 20RP
TT: 150 x 19RP

Barbell Squat (ATF):
LT: 255 x 4; 225 x 6
TT: 255 x 6; 225 x 8
*Don't really need to point it out since last workout was a PR, but 255x6 is a new PR for full range squats... sad as that is!

NOTES:
Workout felt great today... managed to really get myself psyched before the set of squats - I barely felt the weight on my back until the last rep when I was shaking to get it back into the rack! Funny that my "light" set actually felt heavier than the heavy set. Squats are frustrating for me since I started doing full range on them - I basically started from scratch on the bottom 1/3 of the movement... progressing pretty well now, but it is annoying!
 
I think I'm gonna get my training partner to shoot a little video for my during my next leg workout... mainly to see if I am really going down far enough on hacks... I can throw it up online if anyone would want to see it... Won't be til next Monday though.
 
Good stuff Aaron!!

And of course we'd like to see the vid. I'd probably post more of me doing stuff, but it wouldn't be anything earth shattering like Matt's lifts.
 
Thanks IG :D

I'll definitely post it up if I can get him to film... he's the type to be paranoid about what other people would think if he was filming me doing a set... :rolleyes:
It won't be anything near as imperssive as Matt either - but should be fun :)
 
Left to go to the gym this morning... but I forgot that people don't know how to drive when there is more than 1" of snow on the ground... so I just turned around and headed home. I figure if it is going to take me an hour to get to the gym - there is no way I'll be making it to work on time - and for some reason my boss prefers that I am there when I have patients scheduled. It is rude, but what are ya gonna do?
 
Ok... so today was a fucked up day... This morning I tried to call Vicki (the girl from the Vegas trip) - and left her a message on her cell phone that basically said I was "done" with the situation and done waiting for her ... and that I was not going to be text messaging, emailing, or calling her anymore - and that I was removing her phone number from my cell phone (which I did once I hung up the phone)... Felt pretty good about the decision because it has been going on for far too long.
Was a good day... then as I was driving home I got a phone call from a number that looked familiar, but wasn't listed in my cell phone... So I answer it thinking maybe Vicki wanted to explain to me what the hell was going on and why I hadn't heard from her in a month (since she told me she loved me)... Instead I hear a guy's voice saying "Who is this?" So of course I say "This is Aaron, who is this?" "Mike" "Mike who?" "Mike, Vicki's boyfriend Mike"
So I just said "Whats up Mike? How you doing?" and he immediately starts with "I know you're sleeping with my girlfriend" - which is a complete lie... he starts claiming he was having "us" followed and knows that we have been together and basically making up a ton of crap - none of which was true... and claiming that he knew all about it because she admitted it. I explained that it would be impossible for her to admit to things that never happened, so I really wanted to know when we supposedly were doing these things - because I really wanted to remember... Finally he seemed to get the point that I knew he was lying... and started to go into "I know who you are and where you are..." and I cut him off saying "Mike, are you about to threaten me? Because if you are that would be a bad idea because you are a politician" all of a sudden he got real nice... and started telling me how he screwed their relationship up and he knew that it was almost over... and that he knew she and I were friends and that we still talked... and that he followed us when we met up (which didnt' happen)... then he said "Listen... I just want to ask you to back off until she and I are through... then she is all yours" ... I told him I didn't want her... It was funny because then he started telling me how she was great, but just had to work though some of her issues - almost like he was trying to convince me to take her after he was out... very odd.
By the end of the phone call I had him practically feeling sorry for ME for him calling me. It was a really really strange phone call. He got my number off her caller ID because I called her home phone before the cell phone...
Anyway... had to share...
 
PTAaron said:
Ok... so today was a fucked up day... This morning I tried to call Vicki (the girl from the Vegas trip) - and left her a message on her cell phone that basically said I was "done" with the situation and done waiting for her ... and that I was not going to be text messaging, emailing, or calling her anymore - and that I was removing her phone number from my cell phone (which I did once I hung up the phone)... Felt pretty good about the decision because it has been going on for far too long.
Was a good day... then as I was driving home I got a phone call from a number that looked familiar, but wasn't listed in my cell phone... So I answer it thinking maybe Vicki wanted to explain to me what the hell was going on and why I hadn't heard from her in a month (since she told me she loved me)... Instead I hear a guy's voice saying "Who is this?" So of course I say "This is Aaron, who is this?" "Mike" "Mike who?" "Mike, Vicki's boyfriend Mike"
So I just said "Whats up Mike? How you doing?" and he immediately starts with "I know you're sleeping with my girlfriend" - which is a complete lie... he starts claiming he was having "us" followed and knows that we have been together and basically making up a ton of crap - none of which was true... and claiming that he knew all about it because she admitted it. I explained that it would be impossible for her to admit to things that never happened, so I really wanted to know when we supposedly were doing these things - because I really wanted to remember... Finally he seemed to get the point that I knew he was lying... and started to go into "I know who you are and where you are..." and I cut him off saying "Mike, are you about to threaten me? Because if you are that would be a bad idea because you are a politician" all of a sudden he got real nice... and started telling me how he screwed their relationship up and he knew that it was almost over... and that he knew she and I were friends and that we still talked... and that he followed us when we met up (which didnt' happen)... then he said "Listen... I just want to ask you to back off until she and I are through... then she is all yours" ... I told him I didn't want her... It was funny because then he started telling me how she was great, but just had to work though some of her issues - almost like he was trying to convince me to take her after he was out... very odd.
By the end of the phone call I had him practically feeling sorry for ME for him calling me. It was a really really strange phone call. He got my number off her caller ID because I called her home phone before the cell phone...
Anyway... had to share...
Click to expand...


damn, that is pretty fucked up......at least he started feeling sorry for you....lol
 
Workout 3

Decline Barbell BP:
LT: 255 x 13 RP
TT: 265 x 11 RP

Machine Shoulder Press (Icarian):
LT: 230 x 11 RP
TT: 240 x 13 RP

Close Grip Smith Bench:
LT: 195 x 12 RP
TT: 195 x 14 RP

Behind the Head Rack Chins:
LT: +25lbs x 19 RP
TT: +35lbs x 15 RP
*damn hard... got the top of my head to bang into the bar on rep 16, but didn't go past so I didn't count it.

Floor Deadlift:
LT: 315 x 4; 275 x 8
TT: 355 x 3; 285 x 8
*Minor jump in weight ;) .... Rep 4 I got about 3" off the floor, but I couldn't hold form if I went any further...

NOTES:
Pretty happy with this workout... I was seriously having doubts about the jump on declines - but I just took some extra time to really get myself pumped before the set and it worked. On the deads... I don't know I just thought going up 10lbs sounded like too much of a pansy move... and I was feeling like a forklift so I wanted to see what I could do.
 
In case anyone is really bored... I decided to actually get into the holiday spirit this year - even though I don't really want to... here are some pics of my christmas decorations: www.ptaaron.com/christmas/
Not really feeling the holidays though - this time last year is when the ex-wife and I were just seperated... oh well. Old news. The future is better :D
 
Workout 4 (modified)
Did this workout at a different gym than usual - so I had to change my quad and calf exercises.

Seated Alternating Curl:
LT: 45s x 15 RP
TT: 45s x 16 RP
*Barely got number 16... this set was doomed from the start when I only got 8 reps on part 1 of the RP

Dumbell Pinwheel Curls (4-6 second negatives):
LT: 35s x 12 straight
TT: 40s x 10 straight

**Paramount Calf Machine (5 second negative, 15 second stretch each rep):
TT: 80lbs x 13
*Was scheduled to be hack squat calves, but this gym has no hack machine...

**Cybex Squat Press:
TT: 720+sled x 10; 540+sled x 23
*Was scheduled to be hack squats - but like I said, no hack machine.

Stiff Leg Deadlift:
LT: 100x6, 120x6, 140x6, 160x6, 180x6, 200x6
TT: 105x6, 125x6, 145x6, 165x6, 185x6, 205x6
*These were hard because my back is still toast from deads on Saturday... keeping it locked flat was a challange.

NOTES:
I was pissed when I walked into the gym and saw there was no hack machine - I thought I had seen one before when I was there doing cardio. I was more annoyed that my workout partner schedule his doctor appointment during our workout time when he could easily have made it for tomorrow... guess the gynocologist couldn't wait. Oh well... the bicep curls were insanely hard today - I think last time I may have accidentally started out doing the set as supination curls instead of having my palms locked into the supinated position the whole time - the twisting obviously makes it much easier.
Was kind of annoying that a lot of the "regulars" there were giving me dirty looks the whole time I was there working out - not sure what their deal was... but every time I glanced up between sets or exercises I had at least one person glaring at me. Maybe I smell bad today or something.
On that note... shower time.
 
Oh yeah... the hack squat video didnt' happen yesterday - mostly because I didn't do hack squats as planned ;)
 
Workout 5

Hammer Strength Incline Press:
LT: 135 each side x 11 RP
TT: 135 each side x 13 RP

Smith Behind the Head Press:
LT: 150 x 11 RP
TT: 160 x 11 RP

Smith Reverse Grip Bench:
LT: 165 x 13 RP
TT: 175 x 14 RP

Hammer Strength Wide Pulldowns:
LT: 135 each side x 16 RP
TT: 155 each side x 14 RP

Smith Overhand Bent Rows:
LT: 115 x 14 straight set
TT: 130 x 11 straight set
*It seems like I should be able to do so much more on these...

NOTES:
Good workout. I'm a little frustrated with my chest this blast though... Usually my chest progresses fairly quickly and my triceps go slow... this time around my chest is barely squeaking by and my triceps are kicking ass. Strange.
 
Workout 6

Barbell Curl:
LT: 90 x 17 RP
TT: 95 x 15 RP

Reverse 1 Arm Cable Curl (4-6 second negative):
LT: 4 plates x 12
TT: 5 plates x 8

Leg Press Calf Raise (5 second negative, 15 second stretch each rep):
LT: 290 + sled x 11
TT: 290 + sled x 12
*Damn... these are hard!!

Sumo Leg Press:
LT: 560 + sled x 18 straight
TT: 600 + sled x 15 straight

Leg Press:
LT: 740+sled x 10; 600+sled x 20
TT: 780+sled x 11; 600+sled x 23
*Was supposed to only go up 20lbs, but I was feeling strong. On the widowmaker I added the plates up wrong... meant to be doing 620.

NOTES:
Good workout - pretty happy with just about all of it... wish I had added right on my widowmaker set though!! Hard to do math when you've just finished your heavy set...
 
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