PTAaron's DC Training Journal

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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!!!
 
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. :D

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 ;)
 
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.
 
I've for got what cardio feels like lol. What's your diet like bro? Just curious to see what everyone is doing..
 
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.
 
Of course my goal is a relatively lean 250-260lbs without super supps... so the whole plan is geared with that in mind.
 
Chest/Delts/Tris/Back

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.
 
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!
 
Bis/Forearms/Calves/Hams/Quads

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!
 
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 ;)
 
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...
 
Cardio today... 45 minutes on treadmill at 3.9 mph on a 1% incline...

Joined a new gym today - it is 5 minutes from my house, nice atmosphere, nice equipment - all Paramount stuff plus it has dumbells up to 150lbs and 3 adjustable power cages! Not enough variety in the machines to be able to pull off a full DC routine, but it is a nice backup in case my training partner wusses out on a workout and I don't feel like driving 30 minutes each way to work out alone. The gym is cool because it is setup to be wheelchair accessable - they even have an unweighting/standing harness in the cardio area to let people use treadmills that normally couldn't. Cool place, friendly staff, and not expensive at all... anyway... yeah so thats where I'll be doing cardio from now on.

Here's the new gym: http://www.crosstrainersfitness.com/
 
My poor journal is lonely... its gettin no love :(
It will be okay journal... stop crying. No really... stop crying it is getting annoying. Damn it... Okay thats it I'm leaving. Screw you journal!!




Being insane is fun. :D
 
Cardio - 45 minutes on treadmill at 3.8mph at 1 degree incline. Had to drop it down .1mph because my shins were just burning today... that .1mph made the difference.

Also did abs.
 
PTAaron said:
My poor journal is lonely... its gettin no love :(
It will be okay journal... stop crying. No really... stop crying it is getting annoying. Damn it... Okay thats it I'm leaving. Screw you journal!!




Being insane is fun. :D
Click to expand...

damnit.........I read, just don't always post something :triggerha :hahaha: :headbange
 
LOL!!
I'm one to talk... I always forget to post stuff in other people's journals. :D
 
PTAaron said:
Cardio today... 45 minutes on treadmill at 3.9 mph on a 1% incline...

Joined a new gym today - it is 5 minutes from my house, nice atmosphere, nice equipment - all Paramount stuff plus it has dumbells up to 150lbs and 3 adjustable power cages! Not enough variety in the machines to be able to pull off a full DC routine, but it is a nice backup in case my training partner wusses out on a workout and I don't feel like driving 30 minutes each way to work out alone. The gym is cool because it is setup to be wheelchair accessable - they even have an unweighting/standing harness in the cardio area to let people use treadmills that normally couldn't. Cool place, friendly staff, and not expensive at all... anyway... yeah so thats where I'll be doing cardio from now on.

Here's the new gym: http://www.crosstrainersfitness.com/
Click to expand...

That's a purty gym. I like it :)

Why only a 1% incline?
 
Good question Stout1... The goal isn't to raise the heart rate too high, just keep it in the fat burning zone... and that is what In-Human told me to do! ;)

My favorite thing about the gym is that in the cardio area they have a bunch of those Demotivational posters from www.despair.com - those are hilarious! They have Apathy, Failure, and Ineptitude up on the wall.

demotivators_1872_2839852
demotivators_1872_11208773
 
Workout 4

Seated Alternating Curls:
LT: 40lbs x 18 RP
TT: 45lbs x 15 RP barely

Pinwheel Curls (4-6 second negative each rep):
LT: 40lbs x 8 straight
TT: 35lbs x 12 straight

Hack Squat Calf Raise (15 second stretch, 5 second negative):
LT: 90+sled x 12
TT: 110+sled x 12

Stiff Leg Deadlift:
LT: 95x6, 115x6, 135x6, 155x6, 175x6, 195x6
TT: 100x6, 120x6, 140x6, 160x6, 180x6, 200x6

Hack Squat:
LT: 410+sled x 9; 320+sled x 21
TT: 430+sled x 10; 340+sled x 21
*PRs on both the straight set and the widowmaker

NOTES:
Was kind of sore coming into this workout - back and neck both sore from too much sitting on the couch playing Doom 3... kind of ironic that deadlifts don't bother me, but sitting on my ass does! Things felt good during the workout though - little low back soreness after the car ride home though. Nothing worth worrying about.
 
Woke up with a bad headache and feeling nauseous today... so no cardio... took some drugs and went back to sleep - feeling a little better now... mostly just feels like someone drove a spike through my left eye and made it come out the back of my head. Nice.
 
Workout 5
(LT=Last Time TT=This Time RP=Rest Paused)

Hammer Strength Incline Press:
LT: 135 x 10 RP
TT: 135 x 11 RP
*These were a struggle today... more comments on that down below in the "NOTES"

Smith Behind the Head Press:
LT: 125 x 17 RP
TT: 150 x 11 RP

Reverse Grip Smith Bench:
LT: 155 x 12 RP
TT: 165 x 13 RP

Hammer Strength Pulldowns:
LT: 115 per side x 19 RP
TT: 135 per side x 16 RP

Smith Machine Bent Overhand Rows:
LT: 105 x 12 straight
TT: 115 x 14 straight
*Now that I am getting the form down on these, the weights should climb quickly.

NOTES:
I kind of felt like I was moving in slow motion the whole workout - felt like we had been there for a lot longer than the hour we actually were... Probably some residual effects from whatever the heck was wrong with me yesterday. I'm going to add in an extra gram of Vitamin C during the day today and take some of that zinc cold preventative stuff just in case.
Really happy with my progressions on everything buy the inclines - I don't know what was going on there - I expected to blow that out of the water.
 
Cardio: 45 minutes @ 3.7-3.9mph @ 1 degree incline


On a cool side note I got an email from the Editor of FitnessRx for Women (the ones publishing my article in February) saying that their Editor in Chief, Steve Blechman (of Muscular Devolpment), enjoyed reading our article so much that he wants to know if we have more stuff to submit! That kicks ass... now I just have to get writing again!
 
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