PTAaron's DC Training Journal

[PTAaron]

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...

[buffness]

how long do you usually hold your streches? I get lucky if I get 30sec lol..

[PTAaron]

Today I only got the pec stretch for 45 seconds with 105lbs Usually I make it the full 60 seconds. They HURT!!

[buffness]

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..

[irongirl]

Today I only got the pec stretch for 45 seconds with 105lbs Usually I make it the full 60 seconds. They HURT!!

Holy crap man!! Guess they do hurt Good job! I find the tricep stretch the most brutal, but I love it all the same.

[PTAaron]

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..

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

Holy crap man!! Guess they do hurt Good job! I find the tricep stretch the most brutal, but I love it all the same.

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.

[PTAaron]

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.

[PTAaron]

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!
For some reason today I was just feeling really "small and weak" though - I don't know what the deal was... Oh well.

[goes4ever]

damn solid brutha

[PTAaron]

Thanks G4E.

[PTAaron]

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
Okay - nap time!!

[goes4ever]

bump for the pics!

your workout looks solid

[PTAaron]

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!

[Stout1]

Looks like your kicking arse to me!

[PTAaron]

Thanks Stout1!