- Status
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PTAaron
Guest
LOL! Yeah, thanks Matt!
The stuff I was doing for the last 2 and a half months or so wasn't really worth posting... the stuff I am doing now isn't very interesting either, but it will help motivate me if I post it where people can see it
I've been pretty depressed about not being able to workout, so hopefully this will help get me back on track.
The stuff I was doing for the last 2 and a half months or so wasn't really worth posting... the stuff I am doing now isn't very interesting either, but it will help motivate me if I post it where people can see it
I've been pretty depressed about not being able to workout, so hopefully this will help get me back on track.
P
PTAaron
Guest
Holy shit man! That really sucks!
I've got to say - that pansy ass workout I did today ALREADY has me sore!! My pecs are killing me already, my lats are starting to ache, and my bis/tris are pretty sore. Tomorrow is going to be fun waking up! Tomorrow is also leg day... I'm pretty sure I won't be moving at all by Wednesday!
I've got to say - that pansy ass workout I did today ALREADY has me sore!! My pecs are killing me already, my lats are starting to ache, and my bis/tris are pretty sore. Tomorrow is going to be fun waking up! Tomorrow is also leg day... I'm pretty sure I won't be moving at all by Wednesday!
P
PTAaron
Guest
Workout 2 - 7/3/07
First 2 exercises are supposed to be with my 10 rep max, going for 10 sets of 6. I don't know what my 10RM is at this point, so I picked a weight that felt heavy during warmup. Again - the weights are pitifully low, so don't laugh at me too much. Supposed to be 60-90 second rest between sets.
Barbell Squats - ass to the grass (90 second rest between sets):
185lbs x6, x6, x6, x6, x6, x4@, x4, x5, x5, x3@
@ = A set where I went down for the next rep, got stuck in the bucket and had to ditch the weight on to the pins.
*HOLY SHIT!!! This was HARD!!! I thought I was going to throw up by set 5. If you think you are hardcore - try this! LOL!
Prone Leg Curl:
90lbs x6, x6, x6, x6, x6, x6, x6, x6, x6, x6 - 60 second rest
Weighted Crunch Machine:
95lbs x12, x12, x12 - 60 second rest each
Rotary Calf Machine:
190lbs x 12, x12, x13 - 60 second rest each
NOTES:
I thought I was feeling pretty good after I finished... then I tried to walk down the stairs to the locker room! LOL!!!! I almost fell down the stairs because my leg couldn't support my weight!! Holy hell was this a brutal leg workout! I put this right up there with the DC legs with a widowmaker set in terms of being physically as well as mentally draining.
First 2 exercises are supposed to be with my 10 rep max, going for 10 sets of 6. I don't know what my 10RM is at this point, so I picked a weight that felt heavy during warmup. Again - the weights are pitifully low, so don't laugh at me too much. Supposed to be 60-90 second rest between sets.
Barbell Squats - ass to the grass (90 second rest between sets):
185lbs x6, x6, x6, x6, x6, x4@, x4, x5, x5, x3@
@ = A set where I went down for the next rep, got stuck in the bucket and had to ditch the weight on to the pins.
*HOLY SHIT!!! This was HARD!!! I thought I was going to throw up by set 5. If you think you are hardcore - try this! LOL!
Prone Leg Curl:
90lbs x6, x6, x6, x6, x6, x6, x6, x6, x6, x6 - 60 second rest
Weighted Crunch Machine:
95lbs x12, x12, x12 - 60 second rest each
Rotary Calf Machine:
190lbs x 12, x12, x13 - 60 second rest each
NOTES:
I thought I was feeling pretty good after I finished... then I tried to walk down the stairs to the locker room! LOL!!!! I almost fell down the stairs because my leg couldn't support my weight!! Holy hell was this a brutal leg workout! I put this right up there with the DC legs with a widowmaker set in terms of being physically as well as mentally draining.
P
PTAaron
Guest
My current supplement routine, in case anyone is curious:
Pre-workout: Serving of Buzz Saw; shake with: 3 heaping scoops whey protein, 1/4tsp beta-alanine, 1/2 cup of instant oatmeal
Post-workout: 2 large scoops of waxy maize, 1/4tsp beta alanine, 1tsp creatine ethyl ester in 24 oz water. 30 minutes later: 3 scoops whey protein, 2 boxes of raisins (or candy, or something high glycemic).
Throughout the day: total of 6 servings (1/4tsp) of beta-alanine; bromelain 3x per day for digestion; multivitamin or Animal Pak; glucosamine/chondroitin; MSM; Vitamin C; and vitamin E.
I've also been taking Redline 2x a day for the past week since we found it on sale at WalMart.
Pre-workout: Serving of Buzz Saw; shake with: 3 heaping scoops whey protein, 1/4tsp beta-alanine, 1/2 cup of instant oatmeal
Post-workout: 2 large scoops of waxy maize, 1/4tsp beta alanine, 1tsp creatine ethyl ester in 24 oz water. 30 minutes later: 3 scoops whey protein, 2 boxes of raisins (or candy, or something high glycemic).
Throughout the day: total of 6 servings (1/4tsp) of beta-alanine; bromelain 3x per day for digestion; multivitamin or Animal Pak; glucosamine/chondroitin; MSM; Vitamin C; and vitamin E.
I've also been taking Redline 2x a day for the past week since we found it on sale at WalMart.
P
PTAaron
Guest
Today's workout:
Workout 3
Goal for first 2 exercises is 10 sets of 6 with my (estimated) 10 rep max. 60-90 seconds between sets is recommended, I opted for 60 seconds.
Seated Dumbell Curls:
40lb dumbells x6, x6, x6, x6, x6, x6, x6, x5, x5, x5 (5 on right, 4 on left)
DC bicep stretch
EZ Curl on the Floor Triceps:
75lbs x6, x6, x6, x6, x6, x6, x6, x6, x6, x6 (guess I was stronger on these than I thought)
Dumbell Lateral Raise:
30lb dumbells x 12, x12, 10
Reverse Pec Deck (rear delts):
80lbs x 14, x13, x12
NOTES:
I almost turned around and went back out to the car when I remembered I had to walk up stairs to get to the weight area... damn legs are so sore!!!
My left biceps tendon was clicking at the shoulder joint for most of the bicep curl portion of the exercise. That was kind of making me nervous, but it did not hurt. By the time I was done with the arm exercises my arms were so pumped that they felt like there were the same size as my thighs! It was an awesome combination of Buzz Saw and massive blood flow from all of the sets/reps. Of course they still looked as pathetic as ever... but damn did they feel big!!
Loving this workout so far. Such a dramatic change from DC that it is really forcing my body to adapt.
Workout 3
Goal for first 2 exercises is 10 sets of 6 with my (estimated) 10 rep max. 60-90 seconds between sets is recommended, I opted for 60 seconds.
Seated Dumbell Curls:
40lb dumbells x6, x6, x6, x6, x6, x6, x6, x5, x5, x5 (5 on right, 4 on left)
DC bicep stretch
EZ Curl on the Floor Triceps:
75lbs x6, x6, x6, x6, x6, x6, x6, x6, x6, x6 (guess I was stronger on these than I thought)
Dumbell Lateral Raise:
30lb dumbells x 12, x12, 10
Reverse Pec Deck (rear delts):
80lbs x 14, x13, x12
NOTES:
I almost turned around and went back out to the car when I remembered I had to walk up stairs to get to the weight area... damn legs are so sore!!!
My left biceps tendon was clicking at the shoulder joint for most of the bicep curl portion of the exercise. That was kind of making me nervous, but it did not hurt. By the time I was done with the arm exercises my arms were so pumped that they felt like there were the same size as my thighs! It was an awesome combination of Buzz Saw and massive blood flow from all of the sets/reps. Of course they still looked as pathetic as ever... but damn did they feel big!!
Loving this workout so far. Such a dramatic change from DC that it is really forcing my body to adapt.
P
PTAaron
Guest
Quick update today (7/8/07):
Today I did cardio:
20 minutes on stepmill
25 minutes on treadmill
Avg heart rate 129bpm.
Total time in "zone" (120-135bpm) - 44:02
Legs are FINALLY recovered enough that I am able to walk up AND down stairs without almost falling! LOL! Yesterday though, my biceps were so sore I couldn't let my arms hang down at my sides because the weight of them hanging there was causing some major pain! Today they are a little better... I am AMAZED at how sore I am from this program. It is bordering on ridiculous. I don't think I have ever felt this much muscle soreness after a workout before.
I am questioning whether I will be able to do chest/back on Monday because my bis/tris are still so toasted... we'll see how I feel in the morning though.
Today I did cardio:
20 minutes on stepmill
25 minutes on treadmill
Avg heart rate 129bpm.
Total time in "zone" (120-135bpm) - 44:02
Legs are FINALLY recovered enough that I am able to walk up AND down stairs without almost falling! LOL! Yesterday though, my biceps were so sore I couldn't let my arms hang down at my sides because the weight of them hanging there was causing some major pain! Today they are a little better... I am AMAZED at how sore I am from this program. It is bordering on ridiculous. I don't think I have ever felt this much muscle soreness after a workout before.
I am questioning whether I will be able to do chest/back on Monday because my bis/tris are still so toasted... we'll see how I feel in the morning though.
P
PTAaron
Guest
Workout 1 - 2nd time through. 7/9/07
Goal of first 2 exercises is 10 sets of 6 with 60-90 second rest between sets using my 10 RM.
Low Incline Dumbell Bench Press:
Last time: 65lb dumbells 10 sets of 6 with 60 second rest between sets
This Time: 70lb dumbells x6,x6,x6,x6,x6,x6,x4,x4,x4,x3 - 60 second rest between sets
*I figured this would happen - once you acheive 10 sets of 6 you are supposed to increase weight by 5%... I couldn't increase by 3lbs, so ended up increasing by more. Next time I will try the same weight for my 10 of 6.
Rack Chins to the Front: (60 second rest)
Last Time: +25lbs x6,x6,x6,x6,x6,x6,x5,x4,x5,x4
This Time: +25lbs x6,x6,x6,x6,x6,x6,x5,x5,x6,x5
*Increased by some reps... still didn't make my 10 of 6. This was HARD!
Goal of next 2 is 3 sets of 6. I did it for too many reps last time.
Machine Flyes:
Last Time: 60lbs x 3 sets of 12
This Time: 90lbs x8,x8,x7
Barbell Bent Rows:
Last Time: 135 x 3 sets of 12
This Time: 185 x7, x6, x6
NOTES:
Biceps and triceps were still pretty sore this morning... I almost didn't do the workout because of it - figured I would be taking to big of a risk in flaring my biceps tendon back up... but then I decided to do it anyway. I DID have one incident of the "stabbing" pain in the shoulder/bicep area during my presses, but only on one rep. As long as I remembered to keep my chest high and in proper position the shoulder felt fine.
Right now (6 hours after the workout) both shoulders are a bit on the sore side, probably because I didn't let the biceps fully recover before blasting the crap out of them on my chins. Nothing bad though - I'm going to do ice massage on both of them before I leave work tonight.
Goal of first 2 exercises is 10 sets of 6 with 60-90 second rest between sets using my 10 RM.
Low Incline Dumbell Bench Press:
Last time: 65lb dumbells 10 sets of 6 with 60 second rest between sets
This Time: 70lb dumbells x6,x6,x6,x6,x6,x6,x4,x4,x4,x3 - 60 second rest between sets
*I figured this would happen - once you acheive 10 sets of 6 you are supposed to increase weight by 5%... I couldn't increase by 3lbs, so ended up increasing by more. Next time I will try the same weight for my 10 of 6.
Rack Chins to the Front: (60 second rest)
Last Time: +25lbs x6,x6,x6,x6,x6,x6,x5,x4,x5,x4
This Time: +25lbs x6,x6,x6,x6,x6,x6,x5,x5,x6,x5
*Increased by some reps... still didn't make my 10 of 6. This was HARD!
Goal of next 2 is 3 sets of 6. I did it for too many reps last time.
Machine Flyes:
Last Time: 60lbs x 3 sets of 12
This Time: 90lbs x8,x8,x7
Barbell Bent Rows:
Last Time: 135 x 3 sets of 12
This Time: 185 x7, x6, x6
NOTES:
Biceps and triceps were still pretty sore this morning... I almost didn't do the workout because of it - figured I would be taking to big of a risk in flaring my biceps tendon back up... but then I decided to do it anyway. I DID have one incident of the "stabbing" pain in the shoulder/bicep area during my presses, but only on one rep. As long as I remembered to keep my chest high and in proper position the shoulder felt fine.
Right now (6 hours after the workout) both shoulders are a bit on the sore side, probably because I didn't let the biceps fully recover before blasting the crap out of them on my chins. Nothing bad though - I'm going to do ice massage on both of them before I leave work tonight.
P
PTAaron
Guest
Cardio Tuesday:
Stepmill x 20 minutes
Treadmill x 25 minutes
Avg heart rate 126bpm
Time in "zone" (120-135bpm) = 43:40
I obviously didn't do my leg workout today... I have decided to make a small change to the layout that Poliquin describes in his version of GVT. I am making it Monday, Wednesday, Friday instead of Mon, Tues, Thurs. There is no real logic that I can see in doing it the way as outlined. I am also going to take weekends off of lifting, because if the first go-round is any indication my body is going to need a lot of time to recover from this!
Stepmill x 20 minutes
Treadmill x 25 minutes
Avg heart rate 126bpm
Time in "zone" (120-135bpm) = 43:40
I obviously didn't do my leg workout today... I have decided to make a small change to the layout that Poliquin describes in his version of GVT. I am making it Monday, Wednesday, Friday instead of Mon, Tues, Thurs. There is no real logic that I can see in doing it the way as outlined. I am also going to take weekends off of lifting, because if the first go-round is any indication my body is going to need a lot of time to recover from this!
P
PTAaron
Guest
Workout 2 - Second round - 7/11/07
These 2 exercises are 10 sets of 6, 60-90 second rest.
Barbell Squats - Ass to the grass: (90 second rest)
Last Time: 185lbs x6, x6, x6, x6, x6, x4, x4, x5, x5, x3
This Time: 185lbs x6, x6, x6, x6, x6, x6, x6, x6, x6, x6
*YEAH!!! Holy crap was that hard!!
Prone Leg Curl:
Last Time: 90lbs 10 sets of 6
This Time: 95lbs 10 sets of 6
The next 2 are supposed to be around 12 reps, 3 sets, 60 second rest.
Weighted Crunch Machine:
Last Time: 95lbs x 3 sets of 12
This Time: 105lbs x12, x12, x8
Cybex Calf Machine:
Last Time: 190lbs x 3 sets of 12
This Time: 210lbs x 3 sets of 14
NOTES:
REALLY happy with the squats today. I actually woke up this morning DREADING going to the gym to do these because they suck so bad... but I made it through! I did turn into "that guy" though on the last 3 sets... I was standing there at the bar talking to myself saying things like "this is nothing! Only have to get 6 reps! Come on quit being a baby!" I think I was pissing off the guy next to me... oops! Sorry!
These 2 exercises are 10 sets of 6, 60-90 second rest.
Barbell Squats - Ass to the grass: (90 second rest)
Last Time: 185lbs x6, x6, x6, x6, x6, x4, x4, x5, x5, x3
This Time: 185lbs x6, x6, x6, x6, x6, x6, x6, x6, x6, x6
*YEAH!!! Holy crap was that hard!!
Prone Leg Curl:
Last Time: 90lbs 10 sets of 6
This Time: 95lbs 10 sets of 6
The next 2 are supposed to be around 12 reps, 3 sets, 60 second rest.
Weighted Crunch Machine:
Last Time: 95lbs x 3 sets of 12
This Time: 105lbs x12, x12, x8
Cybex Calf Machine:
Last Time: 190lbs x 3 sets of 12
This Time: 210lbs x 3 sets of 14
NOTES:
REALLY happy with the squats today. I actually woke up this morning DREADING going to the gym to do these because they suck so bad... but I made it through! I did turn into "that guy" though on the last 3 sets... I was standing there at the bar talking to myself saying things like "this is nothing! Only have to get 6 reps! Come on quit being a baby!" I think I was pissing off the guy next to me... oops! Sorry!
P
PTAaron
Guest
Workout 3 - Rotation 2 - 7/13/07
Seated Dumbell Curls: 60 second rest between sets
Last Time: 40lb dumbells x6, x6, x6, x6, x6, x6, x6, x5, x5, x4 on left 5 on right
This Time: 40lb dumbells x 10 sets of 6! Yeah!!
*See below for notes
EZ Curl Triceps on the Floor: 60 second rest between sets
Last Time: 75lbs x 10 sets of 6
This Time: 85lbs x6, x6, x6, x6, x6, x6, x6, x6, x5, x4
*DAMN!!
Lateral Raise: (supersetted with Reverse Flyes this time, not last time)
Last Time: 30lbs x12, x12, x10
This Time: 30lb dumbells x 3 sets of 12
Reverse Machine Flye:
Last Time: 80lbs x14, x13, x12
This Time: 90lbs x12, x12, x12
NOTES:
Good workout today. Biceps tendon was clunking on the seated curls when I leaned back on the incline bench, which was freaking me out again. When I sat up straight it stopped making the noise. Minor AC joint pain with the curls on my left side - but no major issues (other than the clunking).
I decided to superset the last 2 exercises because I got to the gym late and was running out of time.
Seated Dumbell Curls: 60 second rest between sets
Last Time: 40lb dumbells x6, x6, x6, x6, x6, x6, x6, x5, x5, x4 on left 5 on right
This Time: 40lb dumbells x 10 sets of 6! Yeah!!
*See below for notes
EZ Curl Triceps on the Floor: 60 second rest between sets
Last Time: 75lbs x 10 sets of 6
This Time: 85lbs x6, x6, x6, x6, x6, x6, x6, x6, x5, x4
*DAMN!!
Lateral Raise: (supersetted with Reverse Flyes this time, not last time)
Last Time: 30lbs x12, x12, x10
This Time: 30lb dumbells x 3 sets of 12
Reverse Machine Flye:
Last Time: 80lbs x14, x13, x12
This Time: 90lbs x12, x12, x12
NOTES:
Good workout today. Biceps tendon was clunking on the seated curls when I leaned back on the incline bench, which was freaking me out again. When I sat up straight it stopped making the noise. Minor AC joint pain with the curls on my left side - but no major issues (other than the clunking).
I decided to superset the last 2 exercises because I got to the gym late and was running out of time.
P
PTAaron
Guest
Workout 1 - Rotation 3 - 7/16/07
Goal of first 2 exercises is 10 sets of 6 with a 60-90 second rest between sets.
Incline Dumbell Bench Press:
Last Time: 70lb dumbells x6, x6, x6, x6, x6, x6, x4, x4, x4, x3
This Time: 70lb dumbells x6, x6, x6, x6, x6, x6, x6, x5, x4.5, x4.5
*I know half reps don't count... but I needed to mention them! LOL! DAMN THIS IS HARD!!
Rack Chins to the Front:
Last Time: +25lbs x6, x6, x6, x6, x6, x6, x5, x5, x6, x5
This Time: +25lbs x6, x6, x6, x6, x6, x6, x6, x6, x5, x5
*DAMN IT AGAIN!! My biceps gave out on these... not my back.
Goal for the next 2 is 3 sets of 6 with 30 second rest.
Machine Pec Flyes:
Last Time: 90lbs x8, x8, x7
This Time: 105lbs x8, x8, x7
Barbell Bent Over Rows:
Last Time: 185lbs x7, x6, x7
This Time: 225lbs x4, x4, x2
*OOPS!!! LOL!!
NOTES:
Okay... first off: The way this program is set up is stupid. Doing arms on Friday then attempting to do chest/back on Monday does not leave NEARLY enough times for my arms to recover. My biceps were still FRIED from Friday, and gave out way before my back did on my rack chins. In fact right now I fell like I did a biceps workout today instead of a back workout! I am skipping the arm workout scheduled for this friday and doing it on Monday - then switching chest/back to Fridays. My arms have always had crappy recovery ability... and since starting this program they have not stopped being sore yet!
Next oops: Barbell Rows... I went into those thinking "Okay, I KNOW I can get 6 reps with 195, so why not try for 225?" I was choosing to not go with what I COULD do, but rather to go with what I SHOULD be doing. Clearly that didn't work so good!
Final note: Wednesday's leg workout will not be a GVT leg workout, I am going to be doing a DC style leg workout. One of my training clients wants to see how hard he is supposed to be pushing his legs, so I am going to teach him a little lesson on how to do hack squats! >
Goal of first 2 exercises is 10 sets of 6 with a 60-90 second rest between sets.
Incline Dumbell Bench Press:
Last Time: 70lb dumbells x6, x6, x6, x6, x6, x6, x4, x4, x4, x3
This Time: 70lb dumbells x6, x6, x6, x6, x6, x6, x6, x5, x4.5, x4.5
*I know half reps don't count... but I needed to mention them! LOL! DAMN THIS IS HARD!!
Rack Chins to the Front:
Last Time: +25lbs x6, x6, x6, x6, x6, x6, x5, x5, x6, x5
This Time: +25lbs x6, x6, x6, x6, x6, x6, x6, x6, x5, x5
*DAMN IT AGAIN!! My biceps gave out on these... not my back.
Goal for the next 2 is 3 sets of 6 with 30 second rest.
Machine Pec Flyes:
Last Time: 90lbs x8, x8, x7
This Time: 105lbs x8, x8, x7
Barbell Bent Over Rows:
Last Time: 185lbs x7, x6, x7
This Time: 225lbs x4, x4, x2
*OOPS!!! LOL!!
NOTES:
Okay... first off: The way this program is set up is stupid. Doing arms on Friday then attempting to do chest/back on Monday does not leave NEARLY enough times for my arms to recover. My biceps were still FRIED from Friday, and gave out way before my back did on my rack chins. In fact right now I fell like I did a biceps workout today instead of a back workout! I am skipping the arm workout scheduled for this friday and doing it on Monday - then switching chest/back to Fridays. My arms have always had crappy recovery ability... and since starting this program they have not stopped being sore yet!
Next oops: Barbell Rows... I went into those thinking "Okay, I KNOW I can get 6 reps with 195, so why not try for 225?" I was choosing to not go with what I COULD do, but rather to go with what I SHOULD be doing. Clearly that didn't work so good!
Final note: Wednesday's leg workout will not be a GVT leg workout, I am going to be doing a DC style leg workout. One of my training clients wants to see how hard he is supposed to be pushing his legs, so I am going to teach him a little lesson on how to do hack squats! >
P
PTAaron
Guest
Did cardio today (Tuesday) even though I hardly slept last night... kept waking up with various things either numb or spasming...
Stepmill x 20 minutes
Treadmill x 25 minutes
Avg heart rate: 125bpm
Time in "zone" (120-135bpm): 44:13
Stepmill x 20 minutes
Treadmill x 25 minutes
Avg heart rate: 125bpm
Time in "zone" (120-135bpm): 44:13
P
PTAaron
Guest
Leg Day! 7/18/07
As I mentioned earlier on... this is not the leg workout that goes with my GVT plan... today I met my personal training client and put him through a leg workout that follows a DC type split.
Hack Squat Calves:
270+sled x 20
360+sled x 20
450+sled x 10
*I didn't do these "DC Style" because I am still hurting from waking up with a huge calf cramp Tuesday Morning.
Hack Squat:
450lbs+sled x 9
540lbs+sled x 3
360lbs+sled x 20 (widowmaker set)
*I'm reasonably certain that I have never used 540lbs on hack squats before... goal was 4, but that 3rd rep went up so slowly I didn't think I was going to even complete it.
Prone Hamstring Curls:
110lbs x 20 Rest Paused
Adductor Machine:
90lbs x 30 Rest Paused
NOTES:
GREAT workout today. I guess my leg strength is coming back pretty well! LOL! I am pretty sure that the most I have done on hack squats using this machine before was 520 for 8 - and that was at the end of a quality DC blast cycle... this set with 540 is after not doing hack squats for a month and a half!
My training client got his ass kicked on this workout - I'm sure he'll be feeling it later.
As I mentioned earlier on... this is not the leg workout that goes with my GVT plan... today I met my personal training client and put him through a leg workout that follows a DC type split.
Hack Squat Calves:
270+sled x 20
360+sled x 20
450+sled x 10
*I didn't do these "DC Style" because I am still hurting from waking up with a huge calf cramp Tuesday Morning.
Hack Squat:
450lbs+sled x 9
540lbs+sled x 3
360lbs+sled x 20 (widowmaker set)
*I'm reasonably certain that I have never used 540lbs on hack squats before... goal was 4, but that 3rd rep went up so slowly I didn't think I was going to even complete it.
Prone Hamstring Curls:
110lbs x 20 Rest Paused
Adductor Machine:
90lbs x 30 Rest Paused
NOTES:
GREAT workout today. I guess my leg strength is coming back pretty well! LOL! I am pretty sure that the most I have done on hack squats using this machine before was 520 for 8 - and that was at the end of a quality DC blast cycle... this set with 540 is after not doing hack squats for a month and a half!
My training client got his ass kicked on this workout - I'm sure he'll be feeling it later.
P
PTAaron
Guest
Cardio Friday:
Stepmill x 20 minutes
Treadmill x 25 minutes
Avg Heart Rate: 128bpm
Time "in zone": 45:26 - yes that is longer than I was actually doing my cardio... I forgot to turn off the stop watch until I got down the stairs and heading on my way out the door. Total time on the stopwatch was 47:46.
Stepmill x 20 minutes
Treadmill x 25 minutes
Avg Heart Rate: 128bpm
Time "in zone": 45:26 - yes that is longer than I was actually doing my cardio... I forgot to turn off the stop watch until I got down the stairs and heading on my way out the door. Total time on the stopwatch was 47:46.
P
PTAaron
Guest
Workout 2 - sort of. 7/25/07
Again, I didn't do it GVT style - since you can't really do that with a training partner. I went more for a "DC Like" approach to the workout.
Barbell Squat: (Ass to the Grass)
245lbs x 5
185lbs x 8
155lbs (smith machine) x 19
*See NOTES below...
Seated Hamstring Curl:
150lbs x 34 Rest Paused
*I guessed a little light on these.
Cybex Calves:
Last Time: 210lbs x 3 sets of 14
This Time: 190x12, 210x12, 230x12
The end.
NOTES:
Okay... so quick review on the "me and barbell squats" history: The heaviest I have ever done since I started doing them below parallel is 265 x 7 - and that was in January 2006 while I was at my strongest on every exercise. The most I have done since that time (my shoulder surgery and subsequent layoff started in February... followed by knee injury... and so on) was 245x4 back in December of 2006... then recently my 10 sets of 6 with 185lbs. So basically what I am saying is 245 x 5 today was pretty damn exciting! It was a combination of wanting to show my client how hard you should push yourself, and having a bit of added confidence with my new Inzer belt - meaning for once I didn't have to worry about my low back feeling like it was going to explode!
My client has asked to make Wednesdays a regular workout thing ... so this should be FUN!
I'm feeling a lot better about where I am at today... I just needed something to go right in the gym to help get my mind back on track. I WILL become a human forklift. I WILL shatter my previous records. I WILL be ripped (10% bf or less) and at least 235-240lbs at my wedding.
Again, I didn't do it GVT style - since you can't really do that with a training partner. I went more for a "DC Like" approach to the workout.
Barbell Squat: (Ass to the Grass)
245lbs x 5
185lbs x 8
155lbs (smith machine) x 19
*See NOTES below...
Seated Hamstring Curl:
150lbs x 34 Rest Paused
*I guessed a little light on these.
Cybex Calves:
Last Time: 210lbs x 3 sets of 14
This Time: 190x12, 210x12, 230x12
The end.
NOTES:
Okay... so quick review on the "me and barbell squats" history: The heaviest I have ever done since I started doing them below parallel is 265 x 7 - and that was in January 2006 while I was at my strongest on every exercise. The most I have done since that time (my shoulder surgery and subsequent layoff started in February... followed by knee injury... and so on) was 245x4 back in December of 2006... then recently my 10 sets of 6 with 185lbs. So basically what I am saying is 245 x 5 today was pretty damn exciting! It was a combination of wanting to show my client how hard you should push yourself, and having a bit of added confidence with my new Inzer belt - meaning for once I didn't have to worry about my low back feeling like it was going to explode!
My client has asked to make Wednesdays a regular workout thing ... so this should be FUN!
I'm feeling a lot better about where I am at today... I just needed something to go right in the gym to help get my mind back on track. I WILL become a human forklift. I WILL shatter my previous records. I WILL be ripped (10% bf or less) and at least 235-240lbs at my wedding.
P
PTAaron
Guest
Finally got friday's workout up... as well as todays:
Last Friday's Workout:
Workout 3 (formerly workout 1) - rotation 4
Incline Dumbell Bench:
Last Time: 70s x6,x6,x6,x6,x6,x6,x6,x5,x4,x4
This Time: 70s x6,x6,x6,x6,x6,x6,x6,x6,x6,x4!!!!
*DOH!!
Rack Chins to the Front:
Last Time: +25lbs x6,x6,x6,x6,x6,x6,x6,x6,x6,x5
This Time: +25lbs x6,x6,x6,x6,x6,x6,x6,x6,x6,x6!!
*YEAH!!
Flyes:
Last Time: 105lbs x8,x8,x7
This Time: 120lbs x7,x6,x6
Barbell Rows:
Last Time: 225lbs x4,x4,x2
This Time: 225lbs x6,x4,x3
NOTES:
Good workout!
---
Workout 1 (formerly workout 3) - 4th rotation - 7/30/07
EZ Curl Triceps on the Floor: (60 second rest between sets)
Last Time: 10 sets of 6 with 85lbs
This Time: 10 sets of 5 with 95lbs!!
*I went with sets of 5 since this was more than a 10% increase in weight... follows along with the "advanced" guidelines where you increase by larger amounts, but do 1 less rep per set. I am VERY happy with the outcome!!
Seated Dumbell Curl: (60 second rest between sets)
Last Time: 45lbs x5,x5,x5,x5,x4,x3,x4,x2,x0,x0
This Time: 45lbs x 20 Rest Paused
*I decided to avoid the problem I had last time by doing it rest paused. No pain in the bicep/shoulder. VERY happy with the results! The rest paused sections went: 10, rest, 6, rest, 4 ... so 45lbs was a good choice for 10 sets of 5 (10 rep max)... but this felt GREAT.
Dumbell Lateral Raise:
Last Time: 35lbs x 3 sets of 12
This Time: 40lbs x12, x10, x7
*Oops.
Machine Reverse Flye:
Last Time: 100lbs x 3 sets of 12
This Time: 110lbs x 3 sets of 12
NOTES:
Good workout. I'm really happy with how it went except I crapped out on lateral raises! LOL! Thats ok, I think it is a stupid exercise anyway - presses are MUCH better for building mass. I am only doing these because that is what the GVT program suggested and I didn't want to mess with the program too much more than I already have.
Last Friday's Workout:
Workout 3 (formerly workout 1) - rotation 4
Incline Dumbell Bench:
Last Time: 70s x6,x6,x6,x6,x6,x6,x6,x5,x4,x4
This Time: 70s x6,x6,x6,x6,x6,x6,x6,x6,x6,x4!!!!
*DOH!!
Rack Chins to the Front:
Last Time: +25lbs x6,x6,x6,x6,x6,x6,x6,x6,x6,x5
This Time: +25lbs x6,x6,x6,x6,x6,x6,x6,x6,x6,x6!!
*YEAH!!
Flyes:
Last Time: 105lbs x8,x8,x7
This Time: 120lbs x7,x6,x6
Barbell Rows:
Last Time: 225lbs x4,x4,x2
This Time: 225lbs x6,x4,x3
NOTES:
Good workout!
---
Workout 1 (formerly workout 3) - 4th rotation - 7/30/07
EZ Curl Triceps on the Floor: (60 second rest between sets)
Last Time: 10 sets of 6 with 85lbs
This Time: 10 sets of 5 with 95lbs!!
*I went with sets of 5 since this was more than a 10% increase in weight... follows along with the "advanced" guidelines where you increase by larger amounts, but do 1 less rep per set. I am VERY happy with the outcome!!
Seated Dumbell Curl: (60 second rest between sets)
Last Time: 45lbs x5,x5,x5,x5,x4,x3,x4,x2,x0,x0
This Time: 45lbs x 20 Rest Paused
*I decided to avoid the problem I had last time by doing it rest paused. No pain in the bicep/shoulder. VERY happy with the results! The rest paused sections went: 10, rest, 6, rest, 4 ... so 45lbs was a good choice for 10 sets of 5 (10 rep max)... but this felt GREAT.
Dumbell Lateral Raise:
Last Time: 35lbs x 3 sets of 12
This Time: 40lbs x12, x10, x7
*Oops.
Machine Reverse Flye:
Last Time: 100lbs x 3 sets of 12
This Time: 110lbs x 3 sets of 12
NOTES:
Good workout. I'm really happy with how it went except I crapped out on lateral raises! LOL! Thats ok, I think it is a stupid exercise anyway - presses are MUCH better for building mass. I am only doing these because that is what the GVT program suggested and I didn't want to mess with the program too much more than I already have.
P
PTAaron
Guest
Quick update:
Bodyweight today was 246lbs. That is 6lbs more than when I started back to the gym on 7/2/07.
I thought I posted it... but at that time I was 240lbs, waist was 36.5" at my "waist" and 38" at my navel (largest area). I will measure that tomorrow morning and see where I am now. I haven't been doing cardio as regularly as planned, and my diet is only about 85% consistent at this point!
Bodyweight today was 246lbs. That is 6lbs more than when I started back to the gym on 7/2/07.
I thought I posted it... but at that time I was 240lbs, waist was 36.5" at my "waist" and 38" at my navel (largest area). I will measure that tomorrow morning and see where I am now. I haven't been doing cardio as regularly as planned, and my diet is only about 85% consistent at this point!
P
PTAaron
Guest
Cardio today:
Stepmill x 20 minutes
Treadmill x 25 minutes
Average heart rate: 125bpm
Time "In Zone": 43:40
Waist measurements as promised: 36.5" at "waist" and 37.5 at navel.
I almost didn't do this today because I've been having some big time "digestive issues" this morning and thought I was going to be severely bloated... guess not!
Anyway... 6lb gain in bodyweight, no change in waist size at "belt level" and 1/2" loss at navel level. Not bad considering I have barely been doing cardio, and I've been eating extra crap.
Stepmill x 20 minutes
Treadmill x 25 minutes
Average heart rate: 125bpm
Time "In Zone": 43:40
Waist measurements as promised: 36.5" at "waist" and 37.5 at navel.
I almost didn't do this today because I've been having some big time "digestive issues" this morning and thought I was going to be severely bloated... guess not!
Anyway... 6lb gain in bodyweight, no change in waist size at "belt level" and 1/2" loss at navel level. Not bad considering I have barely been doing cardio, and I've been eating extra crap.
P
PTAaron
Guest
Let me start out by explaining my leg routine since it isn't GVT and it isn't DC: Right now I am following the GVT format for my split. Following DC guidelines for my quad and ham exercises, and doing calves as I would for GVT. I am too big of a puss right now to want to try doing DC calves - but I will switch to that next round. I am also alternating between 2 leg workouts - so one week I do the one with squats, the next week I do hack squats - and alternate like that. Why am I doing it like this? I am getting sick of doing the same exercises every week as you are supposed to do with GVT!
Okay... on with today's workout!
Workout 2 - 5th Rotation - 8/1/07
Last Time = 7/18/07
Prone Hamstring Curls:
Last Time: 110lbs x 20 Rest Paused
This Time: 120lbs x 21 Rest Paused
Hack Squat Calves:
Last Time: 270+sled x 20, 360+sled x 20, 450+sled x 10
This Time: 450+sled x15, x14, x12 (60 second rest)
Hack Squat:
Last Time: 450+sled x 9; 540+sled x 3; 360+sled x20
This Time: 450+sled x 12; 540+sled x 5!!!; 360+sled x 20
NOTES:
AWESOME WORKOUT!! Holy crap! So last time around on these I did 540 x 3 and that was a new PR... I blew that away by 2 QUALITY reps. I had to FIGHT to keep my hands away from my thighs on the last 2 reps - I really wanted to push off my thighs "just a little" at the bottom of the reps... but I didn't do it. I was literally fighting with myself to keep my hands off! LOL! My 3rd rep last time had a little help (forearms against upper thighs for the first 2 inches of the push) - not so this time. The funny thing about hacks for me is that the bottom 2-4 inches are the hardest - after that I can shoot up like I have no weight on me... I think that is from YEARS of doing squats to "almost parallel". Anyway... VERY excited about how this workout went. I was working out with my training client again - which helped. I forgot how nice it is to have a spotter so you don't have to worry about getting crushed!
Okay... on with today's workout!
Workout 2 - 5th Rotation - 8/1/07
Last Time = 7/18/07
Prone Hamstring Curls:
Last Time: 110lbs x 20 Rest Paused
This Time: 120lbs x 21 Rest Paused
Hack Squat Calves:
Last Time: 270+sled x 20, 360+sled x 20, 450+sled x 10
This Time: 450+sled x15, x14, x12 (60 second rest)
Hack Squat:
Last Time: 450+sled x 9; 540+sled x 3; 360+sled x20
This Time: 450+sled x 12; 540+sled x 5!!!; 360+sled x 20
NOTES:
AWESOME WORKOUT!! Holy crap! So last time around on these I did 540 x 3 and that was a new PR... I blew that away by 2 QUALITY reps. I had to FIGHT to keep my hands away from my thighs on the last 2 reps - I really wanted to push off my thighs "just a little" at the bottom of the reps... but I didn't do it. I was literally fighting with myself to keep my hands off! LOL! My 3rd rep last time had a little help (forearms against upper thighs for the first 2 inches of the push) - not so this time. The funny thing about hacks for me is that the bottom 2-4 inches are the hardest - after that I can shoot up like I have no weight on me... I think that is from YEARS of doing squats to "almost parallel". Anyway... VERY excited about how this workout went. I was working out with my training client again - which helped. I forgot how nice it is to have a spotter so you don't have to worry about getting crushed!
P
PTAaron
Guest
***Few notes before I post my workout... you can skip ahead if you don't care about this part I won't be offended!***
Could of days I didn't hit the gym... last Friday I was EXHAUSTED and couldn't even get out of bed until my alarm had been going off for an hour and a half - so I missed that workout. Saturday we were up at 6:30am - worked til noon, went to a "couples" bridal shower, then went to a concert. Sunday we were up at 8am to check out a church for our wedding... that was an hour away. Monday morning we had to go to a funeral for my uncle that passed away on Saturday! So it has been a full few days.
Friday I got in my latest supplement order from Zupplements.com - and started testing out Novadex XT from Gaspari Nutrition. I've read good things about it as a general test booster including some people who individually had themselves checked and found that it increased their test levels. I'm hoping that will help with promoting the healing of my injuries as well as helping with packing on some more muscle. I also got in my order of Venom Hyperdrive 3.0 - which I started taking Monday... works just like I remembered: spent the whole day sweating my ass off even though it was 69 degrees in the clinic and I was in a short sleeved shirt!
Anyway - on to my workout for today:
Workout 1 - Rotation 5 - 8/7/07
Goal for first exercise is 10 sets of 4 (following the "Advanced" GVT protocol on triceps now).
EZ Curl Triceps:
Last Time: 95lbs x 10 sets of 5 (60 second rest)
This Time: 105lbs x4,x4,x4,x4,x4,x4,x4,x4,x3,x3 (60 second rest)
*DAMN that was hard!
Seated Dumbell Curl: (doing these rest paused instead of GVT)
Last Time: 45lbs x 20 Rest Paused
This Time: 45lbs x 21 Rest Paused
*Arms were so pumped, I didn't think I was going to be able to even get 15!
Dumbell Lateral Raise:
Last Time: 40lbs x12, x10, x7 (60 second rest periods)
This Time: 40lbs x 12, x12, x7 (60 second rest periods)
*That last set SUCKS! OUCH!
Rear Delt Flyes (machine):
Last Time: 110lbs x12, x12, x12 (60 second rest periods)
This Time: 120lbs x12, x12, x12 (60 second rest periods)
NOTES:
Really happy with this workout! My left shoulder/biceps felt pretty good on these, only minor soreness. I'm still getting occasional sharp pains in it with things I do at work - but in the gym it has been OK. I'm a little disappointed with the triceps exercise - but what are ya gonna do
On a side note - I tried some tri-creatine malate today in my waxy maize post workout shake... lets just say that the combination of that, beta alanine, and glutamine is NASTY. Personally I almost prefer the battery acid taste of CEE!!
I won't be offended!***Could of days I didn't hit the gym... last Friday I was EXHAUSTED and couldn't even get out of bed until my alarm had been going off for an hour and a half - so I missed that workout. Saturday we were up at 6:30am - worked til noon, went to a "couples" bridal shower, then went to a concert. Sunday we were up at 8am to check out a church for our wedding... that was an hour away. Monday morning we had to go to a funeral for my uncle that passed away on Saturday! So it has been a full few days.
Friday I got in my latest supplement order from Zupplements.com - and started testing out Novadex XT from Gaspari Nutrition. I've read good things about it as a general test booster including some people who individually had themselves checked and found that it increased their test levels. I'm hoping that will help with promoting the healing of my injuries as well as helping with packing on some more muscle. I also got in my order of Venom Hyperdrive 3.0 - which I started taking Monday... works just like I remembered: spent the whole day sweating my ass off even though it was 69 degrees in the clinic and I was in a short sleeved shirt!
Anyway - on to my workout for today:
Workout 1 - Rotation 5 - 8/7/07
Goal for first exercise is 10 sets of 4 (following the "Advanced" GVT protocol on triceps now).
EZ Curl Triceps:
Last Time: 95lbs x 10 sets of 5 (60 second rest)
This Time: 105lbs x4,x4,x4,x4,x4,x4,x4,x4,x3,x3 (60 second rest)
*DAMN that was hard!
Seated Dumbell Curl: (doing these rest paused instead of GVT)
Last Time: 45lbs x 20 Rest Paused
This Time: 45lbs x 21 Rest Paused
*Arms were so pumped, I didn't think I was going to be able to even get 15!
Dumbell Lateral Raise:
Last Time: 40lbs x12, x10, x7 (60 second rest periods)
This Time: 40lbs x 12, x12, x7 (60 second rest periods)
*That last set SUCKS! OUCH!
Rear Delt Flyes (machine):
Last Time: 110lbs x12, x12, x12 (60 second rest periods)
This Time: 120lbs x12, x12, x12 (60 second rest periods)
NOTES:
Really happy with this workout! My left shoulder/biceps felt pretty good on these, only minor soreness. I'm still getting occasional sharp pains in it with things I do at work - but in the gym it has been OK. I'm a little disappointed with the triceps exercise - but what are ya gonna do
On a side note - I tried some tri-creatine malate today in my waxy maize post workout shake... lets just say that the combination of that, beta alanine, and glutamine is NASTY. Personally I almost prefer the battery acid taste of CEE!!
P
PTAaron
Guest
goes4ever said:
Thanks man! I'm feeling really good about my workouts, especially my leg workouts.
P
PTAaron
Guest
Workout 2 - Rotation 6 - 8/8/07
In case you haven't been following along - I am alternating 2 different leg workouts every other week, doing them in a "DC inspired" way instead of a GVT way because I am working out on Wednesdays with one of my personal training clients. I'm not calling it a DC leg workout - because I don't want to be accused of screwing with DC's program!
Cybex Rotary Calves:
Last Time: 190x12; 210x12; 230x12
This Time: 150 x 12 (5 second negatives, 15 second stretch at bottom of each rep)
Seated Hamstring Curl:
Last Time: 150lbs x 34 Rest Paused
This Time: 180lbs x 33 Rest Paused !!
*wow... I guess I am a lot stronger than I think on this one!
Barbell Squat: (Below parallel/ATG)
Last Time: 245lbs x 5; 185lbs x 8; Widowmaker: 155lbs x 19 (in smith machine)
This Time: 275lbs x 5!!; 205 x 6 (out of breath, had to stop at 6); Widowmaker: 155lbs x 20 in smith machine
NOTES:
YEAH!!! New PR for "below parallel" squats! Previous PR for below parallel was 265lbs x 7 - and that was well over a year ago (1/4/06) before my string of knee and shoulder injuries. I felt really strong on these too... my usual "struggling out of the bucket" problem wasn't really an issue today. I DID end up getting stuck on the safety pins as I attempted rep 6... but who cares! I set a new PR! On my "lighter" squat set I just ran out of air... I was getting light headed so I decided not to push my luck.
In case you haven't been following along - I am alternating 2 different leg workouts every other week, doing them in a "DC inspired" way instead of a GVT way because I am working out on Wednesdays with one of my personal training clients. I'm not calling it a DC leg workout - because I don't want to be accused of screwing with DC's program!
Cybex Rotary Calves:
Last Time: 190x12; 210x12; 230x12
This Time: 150 x 12 (5 second negatives, 15 second stretch at bottom of each rep)
Seated Hamstring Curl:
Last Time: 150lbs x 34 Rest Paused
This Time: 180lbs x 33 Rest Paused !!
*wow... I guess I am a lot stronger than I think on this one!
Barbell Squat: (Below parallel/ATG)
Last Time: 245lbs x 5; 185lbs x 8; Widowmaker: 155lbs x 19 (in smith machine)
This Time: 275lbs x 5!!; 205 x 6 (out of breath, had to stop at 6); Widowmaker: 155lbs x 20 in smith machine
NOTES:
YEAH!!! New PR for "below parallel" squats! Previous PR for below parallel was 265lbs x 7 - and that was well over a year ago (1/4/06) before my string of knee and shoulder injuries. I felt really strong on these too... my usual "struggling out of the bucket" problem wasn't really an issue today. I DID end up getting stuck on the safety pins as I attempted rep 6... but who cares! I set a new PR! On my "lighter" squat set I just ran out of air... I was getting light headed so I decided not to push my luck.
P
PTAaron
Guest
Workout 3 - Rotation 5 - 8/10/07
NOTE: I missed this workout last week, so it has been 2 weeks since I did this workout.
Incline Dumbell Bench Press: (60 second rest between sets)
Last Time: 70lb dumbells x6,x6,x6,x6,x6,x6,x6,x6,x6,x4
This Time: 75lb dumbells x6,x6,x6,x6,x6,x5,x4,x3,x2,x2
*Goal of course was 10 sets of 6. I decided to go up to 75s since I was sick of using 70s. No - I am not a very patient person Clearly I fatigued out too quickly here! LOL!
Rack Chins:
Last Time: 10 sets of 6 with 25lbs on my lap
This Time: 35lbs x 18 Rest Paused
*I decided that I didn't want to get pissed off again when my arms fatigued before my back... so I went rest paused instead.
Machine Flyes: (60 second rest - goal is 3 sets of 6)
Last Time: 120lbs x7,x6,x6
This Time: 135lbs x6,x6,x5
Barbell Rows (reverse grip): (60 second rest - goal is 3 of 6)
Last Time: 225lbs x6, x4, x3
This Time: 225lbs x6, x6, x6!!
NOTES:
As you can see... I'm discovering that GVT is hard, it works well, it hurts like crazy - but I just don't like doing that many damn sets! LOL!!! I am REALLY pleased with my barbell row progression - that was unexpected.
Another note - I love my lever lock Inzer belt, but I discovered during this workout that I had cut the my headphone wire on my squat workout! When I snapped the lever open after my set the wire got caught, I thought it was ok... but during this workout I was only hearing half the sound from my mp3 player! Damn it! Those were nearly brand new headphones too!
NOTE: I missed this workout last week, so it has been 2 weeks since I did this workout.
Incline Dumbell Bench Press: (60 second rest between sets)
Last Time: 70lb dumbells x6,x6,x6,x6,x6,x6,x6,x6,x6,x4
This Time: 75lb dumbells x6,x6,x6,x6,x6,x5,x4,x3,x2,x2
*Goal of course was 10 sets of 6. I decided to go up to 75s since I was sick of using 70s. No - I am not a very patient person
Clearly I fatigued out too quickly here! LOL!Rack Chins:
Last Time: 10 sets of 6 with 25lbs on my lap
This Time: 35lbs x 18 Rest Paused
*I decided that I didn't want to get pissed off again when my arms fatigued before my back... so I went rest paused instead.
Machine Flyes: (60 second rest - goal is 3 sets of 6)
Last Time: 120lbs x7,x6,x6
This Time: 135lbs x6,x6,x5
Barbell Rows (reverse grip): (60 second rest - goal is 3 of 6)
Last Time: 225lbs x6, x4, x3
This Time: 225lbs x6, x6, x6!!
NOTES:
As you can see... I'm discovering that GVT is hard, it works well, it hurts like crazy - but I just don't like doing that many damn sets! LOL!!! I am REALLY pleased with my barbell row progression - that was unexpected.
Another note - I love my lever lock Inzer belt, but I discovered during this workout that I had cut the my headphone wire on my squat workout! When I snapped the lever open after my set the wire got caught, I thought it was ok... but during this workout I was only hearing half the sound from my mp3 player! Damn it! Those were nearly brand new headphones too!
P
PTAaron
Guest
Monday's workout:
Workout 1 - Rotation 6 - 8/13/07
EZ Curl Triceps: (60 second rest between sets)
Last Time: 105lbs x4,x4,x4,x4,x4,x4,x4,x4,x3,x3
This Time: 115lbs x3,x3,x3,x3,x2,x1 done
*See "notes" below
Seated Dumbell Curl:
Couldn't do it - right arm hurt too much. See "Notes".
Hammer Strength Shoulder Press:
70lbs per side x 19 Rest Paused
*Again... see "Notes"
NOTES:
Been waiting for this section to show up right? Okay here is the deal... I haven't mentioned it on here, but for the last 3 weeks my right wrist has been hurting me pretty badly. I tweaked it at some point, and this is a recurring problem of mine - so I have been treating it on my own and wearing my wrist splint at night and so on... Last Monday after my triceps/biceps/shoulder workout my RIGHT biceps/shoulder were just killing me. Felt like a toothache going from the front of my shoulder down to my wrist... I pulled of the workout on Friday pretty well, considering the way my arm felt. I had planned to take this week off - but this morning I was feeling good so I went for it anyway. Halfway through the triceps exercise the shoulder/arm pain came back, so I stopped. Tried doing some light dumbell curls - but I couldn't even curl 30lb dumbells... so I decided to do a shoulder pressing exercise instead because that would be less stress on my arms/shoulder joints. That felt really good. I ended up going back and doing a single arm biceps curl machine 3 sets of 20 with 20lbs. That felt pretty good... but right now the arm just has a constant ache to it. I'm 90% sure it is neck related because it goes down to my thumb, so I am going to self treat my neck the rest of this week and see how it does.
I'm not too upset about this... I should be fine if I skip my upper body training for a week. Legs are making such good gains, I would hate to take a break there!
Workout 1 - Rotation 6 - 8/13/07
EZ Curl Triceps: (60 second rest between sets)
Last Time: 105lbs x4,x4,x4,x4,x4,x4,x4,x4,x3,x3
This Time: 115lbs x3,x3,x3,x3,x2,x1 done
*See "notes" below
Seated Dumbell Curl:
Couldn't do it - right arm hurt too much. See "Notes".
Hammer Strength Shoulder Press:
70lbs per side x 19 Rest Paused
*Again... see "Notes"
NOTES:
Been waiting for this section to show up right?
Okay here is the deal... I haven't mentioned it on here, but for the last 3 weeks my right wrist has been hurting me pretty badly. I tweaked it at some point, and this is a recurring problem of mine - so I have been treating it on my own and wearing my wrist splint at night and so on... Last Monday after my triceps/biceps/shoulder workout my RIGHT biceps/shoulder were just killing me. Felt like a toothache going from the front of my shoulder down to my wrist... I pulled of the workout on Friday pretty well, considering the way my arm felt. I had planned to take this week off - but this morning I was feeling good so I went for it anyway. Halfway through the triceps exercise the shoulder/arm pain came back, so I stopped. Tried doing some light dumbell curls - but I couldn't even curl 30lb dumbells... so I decided to do a shoulder pressing exercise instead because that would be less stress on my arms/shoulder joints. That felt really good. I ended up going back and doing a single arm biceps curl machine 3 sets of 20 with 20lbs. That felt pretty good... but right now the arm just has a constant ache to it. I'm 90% sure it is neck related because it goes down to my thumb, so I am going to self treat my neck the rest of this week and see how it does. I'm not too upset about this... I should be fine if I skip my upper body training for a week. Legs are making such good gains, I would hate to take a break there!
P
PTAaron
Guest
Cardio Tuesday:
Stepmill x 20 minutes
Treadmill x 25 minutes
Average Heart Rate: 125bpm
Time "In Zone": 44:26
Stepmill x 20 minutes
Treadmill x 25 minutes
Average Heart Rate: 125bpm
Time "In Zone": 44:26
P
PTAaron
Guest
Workout 2 - Rotation 7 - 8/15/07
Been 2 weeks since I did this exact workout... since I alternate 2 different leg workouts each week.
Hack Squat Calves:
Last Time: 450lbs+sled x15, 14, 17
This Time: 270lbs+sled x 12 (5 second negative, 15 second stretch each rep. Ouch.)
Hack Squats:
Last Time: 450lbs+sled x 12; 540lbs+sled x 5; Widowmaker: 360lbs+sled x 20
This Time: 470lbs+sled x 14!!; 560lbs+sled x 5!!; Widowmaker: 380lbs+sled x 20
Prone Hamstring Curls:
Last Time: 120lbs x 21 Rest Paused
This Time: 130lbs x 20 Rest Paused
NOTES:
HOLY CRAP! Another new personal best on legs!! Damn man! I honestly could have made it to 6 reps - but I was worried I was going to pee my pants if I went for another rep! :-O
I started out the workout with almost no motivation... but when I threw on the 470lbs I suddenly felt like a machine. There is something about putting on that belt and flipping that lever that is literally like "flipping the switch"!
Damn that was a good workout!
Exciting side note: My trainee (the guy I have been working out with on leg days lately) that I mentioned a little while back that had gone from 157 up to 165 just let me know that today that he is now at 172lbs! He is up 15lbs now in under 3 months! Not bad considering he isn't even doing the diet at 100%. Just wanted to share that - I'm really excited for him!
Been 2 weeks since I did this exact workout... since I alternate 2 different leg workouts each week.
Hack Squat Calves:
Last Time: 450lbs+sled x15, 14, 17
This Time: 270lbs+sled x 12 (5 second negative, 15 second stretch each rep. Ouch.)
Hack Squats:
Last Time: 450lbs+sled x 12; 540lbs+sled x 5; Widowmaker: 360lbs+sled x 20
This Time: 470lbs+sled x 14!!; 560lbs+sled x 5!!; Widowmaker: 380lbs+sled x 20
Prone Hamstring Curls:
Last Time: 120lbs x 21 Rest Paused
This Time: 130lbs x 20 Rest Paused
NOTES:
HOLY CRAP! Another new personal best on legs!! Damn man! I honestly could have made it to 6 reps - but I was worried I was going to pee my pants if I went for another rep! :-O
I started out the workout with almost no motivation... but when I threw on the 470lbs I suddenly felt like a machine. There is something about putting on that belt and flipping that lever that is literally like "flipping the switch"!
Damn that was a good workout!
Exciting side note: My trainee (the guy I have been working out with on leg days lately) that I mentioned a little while back that had gone from 157 up to 165 just let me know that today that he is now at 172lbs! He is up 15lbs now in under 3 months! Not bad considering he isn't even doing the diet at 100%. Just wanted to share that - I'm really excited for him!
P
PTAaron
Guest
Taking some time off of weights for this week. Doing cardio only... will be starting a DC rotation next week.
- Status
