PTAaron - doing DC again! FINALLY!

[PTAaron]

Cardio Tuesday:
Stepmill x 20 minutes
Elliptical x 25 minutes
Avg Heart Rate: 128bpm
Time "In Zone": 43:39

Abs... did some stuff

[PTAaron]

Workout 2 - Rotation 4
Last Time = 10/4/07 This Time = 10/17/07

Preacher EZ Curl: Goal = 15-20 Rest Paused
Last Time: 70lbs+bar x 17 Rest Paused
This Time: 75lbs+bar x 11 RP ????

Dumbell Hammer Curl: Goal= 12-20 straight set
LT: 40lbs x 12
TT: 40lbs x 13

Leg Press Calves: Goal=12 reps DC Style
LT: 270lbs+sled x 9 --> 180+sled x 20
TT: 270lbs+sled x 12! YEAH!!
*I started to put down the weight after 10... then said "NO! Don't be a pansy!" and finished it!

Prone Hamstring Curls: Goal=20-30RP
LT: 140lbs x 20 RP
TT: 140lbs x 22 RP

Barbell Squat (well below parallel):
LT: 275lbs x 4 - only one set because of knee
TT: 275lbs x 5 - only one set because of knee pain

NOTES:
Not really sure what the hell happened with the preacher curls... The weight just would NOT MOVE. I think I am actually going to dump that exercise, because I have a hell of a time progressing it anyway. On the plus side - after taking 2 sample pouches of SuperPump250 before the workout my biceps looked and felt like they were going to explode during the set! I almost saw muscles!
Played it safe on squats again - although I did try for rep 6 and end up stuck on the safety bars. Actual workout was this: 135 x 10, 185 x 2, 225 x 5, 275 x 5 if you want to see the warmups as well.

[PTAaron]

Interesting... if I click on "Training Journals" - my training journal is no where to be found... yet it shows up in the main forum as having the latest post. Neat.

[mikeyb]

Interesting... if I click on "Training Journals" - my training journal is no where to be found... yet it shows up in the main forum as having the latest post. Neat.

PS they are listed in alpha order by default, click the last post heading and all posts will resort by last posting date

[PTAaron]

Okay... I didn't get any time to post my workout on Friday... but I DID go to the gym!

Workout 3 - Rotation 4
Last Time = 10/5/07 This Time = 10/19/07

Decline Barbell Bench Press: (Goal: 11-15 Rest Paused)
Last Time: 235lbs x 15 Rest paused
This Time: 245lbs x 13 Rest Paused

Close Grip Bench Press: (Goal: 11-15 Rest Paused)
LT: 185lbs x 13 RP
TT: 195lbs x 12 RP

Dumbell Shoulder Press: (Goal: 15-30RP)
LT: 60lbs x 14 RP
TT: 60lbs x 18 RP

Rack Chins Behind the Head: (Goal: 15-20 RP)
LT: +45lbs x 15 RP
TT: +50lbs x 16 RP

TechnoGym Rows: (Goal: 12 straight set)
LT: 100lbs x 12
TT: 110lbs x 13

NOTES:
Good workout... very happy with the progressions.

[PTAaron]

PS they are listed in alpha order by default, click the last post heading and all posts will resort by last posting date

Thanks! Wow... I feel stupid!

[PTAaron]

Workout 4 - Rotation 4
Last Time: 10/8/07 This Time: 10/23/07

Alternating Dumbell Bicep Curl: (Goal: 15-20 Rest Paused)
Last Time: 55lbs x 15 Rest Paused
This Time: 55lbs x 15 Rest Paused
*I'll take 15... I almost didn't even get 15! This set was doomed from the start. It went like this: 8, 3, 4! When I only got 8 off the start I was worried... but then only getting 3 on part 2 made me PISSED! So I dug deep and got the extra reps!

Reverse Preacher Machine Curl: (Goal: 12-20)
LT: 70lbs x 12
TT: 80lbs x 11 - thats ok.

Hack Squat Calves: (Goal: 12 reps, DC Style)
LT: 290lbs + Sled x 12
TT: 310lbs + sled x 12!!

Hack Squats:
LT: stopped during warmup... knee hurt too badly
TT: 450lbs+sled x 10; 360lbs+sled x 10 <-- that was supposed to be my 20 rep widowmaker... hmm... no such luck!

Stiff Leg/Romanian Deadlift: (Goal: 6 of 6, no rest between sets, increase weight each set)
LT: 135x6, 155x6, 175x6 ... stopped ... low back still recovering
TT: 135x6, 155x6, 175x6, 195x6, 215x6, stopped - still nervous about low back.

NOTES:
I was happy with this workout. I pulled off a "matching last time" on a situation where I should have surely failed on the bicep curls - that felt pretty good!
Hacks weren't very impressive - but my knee was sore enough with that weight that I wasn't about to go for 560 again. Don't know what happened on the widowmaker - I just ran out of gas.

[PTAaron]

Workout 3 - Rotation 3 - missed this one once because of other time commitments
Last Time: 9/19/07 This Time: 10/24/07 ... been almost a month!

Nautilus Vertical Bench: (Goal: 11-15 Rest Paused)
Last Time: 200lbs x 15 Rest Paused
This Time: 215lbs x 13 Rest paused

Dumbell Tricep Pullovers: (Goal: 15-20 RP)
LT: 75lbs x 18 RP
TT: 75lbs x 20 RP

Hammer Strength Shoulder Press: (Goal: 11-15 RP)
LT: 75lbs per side x 17 RP
TT: 85lbs per side x 15 RP

Front Pulldowns: (Goal: 15-20 RP)
LT: 176lbs x 18 RP
TT: 186lbs x 16 RP
*emphasizing very slow negative with a full stretch on each rep. Much harder that way!

Hammer Strength Low Row:
LT: 70lbs per side x 13
TT: 70lbs per side x 15

NOTES:
Pretty happy with this workout... everything progressed nicely, especially considering I haven't done these exercises in almost a month!