PTAaron - doing DC again! FINALLY!

[PTAaron]

Tried to get up to do cardio today... just too exhausted! Ended up sleeping an extra 2 hours instead.

[Big Donkey]

Tried to get up to do cardio today... just too exhausted! Ended up sleeping an extra 2 hours instead.

still recovering from vegas I see

[PTAaron]

LOL! Yeah, I guess so!

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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.

[PTAaron]

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.

[PTAaron]

Cardio Sunday...
Stepmill x 20 minutes
Elliptical x 20 minutes
Forgot my heart rate monitor today...

[PTAaron]

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.

[Squatch]

Nice looking workout, Aaron. It sucks that your knee is still giving you shit.

[PTAaron]

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.

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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!

[PTAaron]

Still sick...haven't worked out since monday

[Squatch]

Wow, dude...that sucks. Hope you get feeling better.

[mikeyb]

Sorry to hear that Aaron.

[PTAaron]

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.

[Andy James G]

great training man. hope the elbow heals up i have had elbow problems and they are a pain in the ass!

[PTAaron]

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!

[Andy James G]

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!

thats good to hear buddy