PTAaron - doing DC again! FINALLY!

[PTAaron]

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:

[Xflyboy]

Wow, looks intense!

[KajedAnimal]

Looking good bro, I will probably get back on DC soon; probably for the winter.

[PTAaron]

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.

[Squatch]

Looks good, Aaron. I'm happy that your injuries are no longer an issue.

[Tiffers]

w00t for the DC training! I want to do a round of it next time.

[PTAaron]

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...

[Sasa]

Looks great man!

[Matt76]

good luck with the DC stuff I know a lot of ppl who love it

[PTAaron]

Thanks guys.
I think DC is the best program for me... if I could just keep myself from falling apart! Sucks getting old.

[PTAaron]

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]

Atlantic City is SO EXPENSIVE!

if you LOSE

[PTAaron]

if you LOSE

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...

[RaptorMkII]

Lookin' good Aaron


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


keep it up!



...pansy

[PTAaron]

LOL! Good point Chris.