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10-03-2007, 09:16 AM | #16 |
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Tried to get up to do cardio today... just too exhausted! Ended up sleeping an extra 2 hours instead.
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10-03-2007, 02:03 PM | #17 | |
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10-04-2007, 11:16 PM | #18 |
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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! 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. |
10-05-2007, 10:20 PM | #19 |
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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. |
10-07-2007, 03:48 PM | #20 |
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Cardio Sunday...
Stepmill x 20 minutes Elliptical x 20 minutes Forgot my heart rate monitor today... |
10-08-2007, 11:35 PM | #21 |
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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. |
10-09-2007, 12:43 AM | #22 |
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Nice looking workout, Aaron. It sucks that your knee is still giving you shit.
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10-09-2007, 10:58 AM | #23 |
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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.
--- 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! |
10-12-2007, 02:32 PM | #24 |
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Still sick...haven't worked out since monday
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10-12-2007, 03:07 PM | #25 |
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Wow, dude...that sucks. Hope you get feeling better.
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10-12-2007, 03:18 PM | #26 |
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Sorry to hear that Aaron.
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10-15-2007, 09:29 AM | #27 |
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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. |
10-15-2007, 12:19 PM | #28 |
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great training man. hope the elbow heals up i have had elbow problems and they are a pain in the ass!
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10-15-2007, 12:40 PM | #29 |
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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!
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10-15-2007, 12:45 PM | #30 | |
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