PTAaron's DC Training Journal

[PTAaron]

Cardio:

45 minute walk outside - will start going to work early next week.
Today it was 29 degrees out, and lightly snowing when I got out to start my walk. Fun!!!

[PTAaron]

Had a patient's mother bring in 2 pizzas and some homemade cookies for me today... that was pretty awesome - too bad I can't eat any of it!!! I just sat there eating my steak and brocolli while everyone else chowed down on the pizza... I was pretty proud of myself for not giving in.

Of course I've already had In-Human threaten to hit me upside the head with a 45lb plate for one of the diet mistakes I made... and threaten to fly out and force me to train legs with him if I ate a donut... so its been interesting and motivational

[goes4ever]

I would have ate it

[PTAaron]

G4E: Actually, I think it would be fun (and painful) to train legs with IH... so I was thinking of eating a few next week




No time to type this up this morning... had to switch over to my snow tires and cook food for today as soon as I got home from the gym.

Workout 6

Barbell Curl:
TT: 85 x 16 RP

Reverse Cable Curl 1 Arm (4-6 second negative):
3pl x 12 straight

Leg Press Calf Raise:
TT: 270+sled x 12

Sumo Leg Press:
TT: 540lbs+sled x 14 straight

Leg Press:
TT: 720+sled x 10 straight; 590+sled x 20 straight

NOTES:
Hams were still pretty sore from Monday - so I made sure to do extra warm-up sets. Starting the leg press weights relatively light to make sure I get full range of motion.

[irongirl]

Looking good Aaron!

[PTAaron]

Thanks IG!

[PTAaron]

45 minute walk outside... yay cardio.

[buffness]

I've for got what cardio feels like lol. What's your diet like bro? Just curious to see what everyone is doing..

[PTAaron]

Can't really get into any details on the diet - that whole "InHuman will fly out here and kill me" thing...

Basics are 6 base meals per day, 80g of protein minimum per meal. On workout days there is an additional post workout meal in there...
Basically I'm getting 500-600g protein per day, and not counting calories at all.

[PTAaron]

Of course my goal is a relatively lean 250-260lbs without super supps... so the whole plan is geared with that in mind.

[PTAaron]

Chest/Delts/Tris/Back

Workout 1

Incline Smith Bench Press:
LT: 195 x 15 RP
TT: 215 x 13 RP

Smith Shoulder Press:
LT: 145 x 13 RP
TT: 150 x 15 RP
*I was cautious on the jump on this one because it was so difficult last time - but I had to stop and check the weight because it seemed so easy this time...

EZ Curl on the Floor Triceps:
LT: 70+bar x 12 RP
TT: 70+bar x 14 RP

Rack Chins:
LT: +25lbs x 15 RP
TT: +35lbs x 15 RP

T-Bar Rows (barbell and V handle):
LT: 100lbs x 13 straight
TT: 125lbs x 13 straight

NOTES:
REALLY happy with the workout today. Everything seemed a lot easier than I expected with the increases, except the EZ Curl Triceps - attempting rep 15 I got halfway up then it just came crashing back down to the floor - had to bench press it back up to get a real negative. I should have jumped up more on shoulder press, but I remembered the weight last time being a real struggle - so I thought a 5lb jump would be challanging... guess not.

[PTAaron]

Day off today... just too exhausted to get up when my alarm went off... and I have to stop by the bank today - so tight schedule... darn, no cardio!

[PTAaron]

Bis/Forearms/Calves/Hams/Quads

Workout 2

Preacher EZ Curl:
LT: 40+bar x 17 RP
TT: 50+bar x 20 RP

Dumbell Hammer Curl (4-6 second negative):
LT: 35 x 12 straight
TT: 35 x 14 straight

Donkey Calf Raise (5 second negative, 15 second stretch each rep):
TT: 240 x 12 straight
*No LT because these were done with seated last time... had the cramping issue.

Cybex Prone Leg Curl:
LT: 130 x 21 RP
TT: 140 x 20 RP

Barbell Squat (ass to the floor):
LT: 245 x 4; 225 x 4 (back pain/spasm issue)
TT: 255 x 4; 225 x 6
*Stopped at 6 on 225 just because I was a little paranoid after last workout... I could have done probably 2-3 more. Need to get over that next time around.

NOTES:
Surprised the hell out of myself on the preacher curls... I normally have a hard time advancing biceps exercises, and I figured a 10lb jump would put me right at the bottom of the rep range - but I hit 11,5,4 with it! Like I mentioned on the squats - I was a little sketchy going for higher reps, and I really don't know why because everything felt solid. The "heavy" set felt great. The Donkey Calf Raises were murder today... I never felt my calves stretch as far as they did on the last 2 reps! LOL!

[PTAaron]

I just noticed that 255x4 on squats is a PR for me since I have been going ass to the floor! I used to use a lot bigger numbers doing them to parallel - but I've been struggling like hell since I added the bottom part of the movement!! Woohoo!
Kind of a depressingly low weight, so maybe I shouldn't be so excited

[PTAaron]

Workout 3

Decline Barbell Bench Press:
LT: 255 x 10 RP
TT: 255 x 13 RP

Icarian Machine Shoulder Press:
LT: 220 x 13 RP
TT: 230 x 11 RP

Close Grip Smith Bench Press:
LT: 195 x 10 RP
TT: 195 x 12 RP

Behind the Head Rack Chins:
LT: +25lbs x 16 RP
TT: +25lbs x 19 RP

Floor Deadlift:
TT: 315 x 4; 275 x 8

NOTES:
Good workout. Nothing else to add...