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MuscleMag.com > Journal > PTAaron's Journal
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357 entries in total ( 0 private )
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PTAaron's journal has 25 comments
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Just FYI - I won't be posting my workouts on here anymore... Just not a real fan of this site anymore, and I really don't visit any of the other sections of it - so no point in keeping a journal here!
If anyone was following it and wants to keep following it - I will continue to post it on www . intensemuscle . com in the main forums/journal section as well as over at www . irontrybe . com in the journal section.
See ya!
Mood: Currently I'm Amused |
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Workout
(LT=Last Time TT=This Time RP=Rest Paused)
*Note: The LT numbers are from a different gym, so for the first 3 exercises they are not the same machine - I will also include Last time at my gym to show progression.
Cable Bicep Curl:
LT (at this gym): 13 plates x 18 RP
LT: 140lbs x 21 RP
TT: 14.5 plates x 14 RP
Reverse Grip One Arm Cable Curl (4-6 second negative each rep):
LT (at this gym): 3.5 plates x 14 straight set
LT: 50lbs x 12 straight set
TT: 5.5 plates x 8 straight set
*obviously too heavy... I figured it would be close to the 50 from last workout, but guess not!
Stretch
Cybex 45 degree plate loaded calf raise (5 second negative, 15 second stretch each rep):
LT: 180lbs x 9
TT: 180lbs x 12
Barbell Squat (ass to the floor):
LT: 235 x 8; 195 x 16(smith)
TT: 245 x 5; 195 x 20 (smith)
*Got stuck in the hole on rep 6 with 245, and rep 21 on the widowmaker...
Stretch Hams and Quads
Notes:
Pretty happy with the workout overall... still feel like a damn pansy on squats... I was doing so much more weight back when it was box squats or squats to parallel... I'm not wimping out on it - I just lose it in the first 1/3 of the movement... after that point I could easily have another 80lbs on the bar... The last rep this time around I started moving it, but went right back down after rep 5.
Mood: Currently I'm Amused |
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Workout:
(LT=Last Time TT=This Time RP=Rest Paused)
Decline Barbell Bench:
LT: 260 x 12 5/6 RP (not quite 13 - couldn't lock out)
TT: 265 x 11 RP
*Rep 7 of the first part of the RP got stuck about 2/3 of the way up and I struggled with it for quite a while but it just wouldn't budge... damn.
Smith Behind the head press:
LT: 135lbs x 22 RP
TT: 155lbs x 12 RP
Smith Close Grip BP:
LT: 165 x 15 RP
TT: 175 x 14 RP
Stretch chest
stretch shoudlers
stretch tris
Galileo Pulldown (machine):
LT: 14 plates x 13 RP
TT: 14 plates x 15 RP
*probably would have gotten more, but after the first part of the RP I kept my hands up strapped to the bar, and they went numb... so the second part of the RP sucked!
Supported T-Bar Row:
LT: 125 x 10 straight set
TT: 135 x 9 straight set
Stretch back
Notes:
Good workout. Personal life is going into "insanely stupid and stressful" mode again, so getting in a good workout really helps keep that in check 
Mood: Currently I'm Amused |
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Went into the gym on 4 hours sleep... bad idea, but it worked out OK...
Workout:
(LT=Last Time TT=This Time RP=Rest Paused)
Icarian Bicep Curl:
LT: 125lbs x 14 RP
TT: 130lbs x 13 RP
*banged myself in the forehead with the handle on my first rep - couldn't stop laughing... may have gotten another rep out of it if it wasn't for that.
Rope Hammer Curl (4-6 second negative each rep):
LT: 11.5 plates x 13 straight set
TT: 12 plates x 12 straight set
Stretch
Leg Press Calf Raise (5 second negative, 15 second stretch at the bottom each rep):
LT: 320 x 12
TT: 360 x 10
Leg Press (deep as possible):
LT: 770+sled x 10; 590+sled x 25
TT: 810+sled x 10; 630+sled x 22
Cybex Prone Hamstring Curl:
LT: 175 x 15 RP
TT: 180 x 13 RP
Stretch quads
Stretch Hams
Notes:
I'm tired.
Mood: Currently I'm Amused |
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Patellar tendon/knee still feeling bruised and sore - so I switched to rack deads today instead of floor deads... see below to find out what happened
Workout:
(RP=Rest Paused LT=Last Time TT=This Time)
Hammer Strength Wide Bench:
LT: 165lbs each side x 15 RP
TT: 175lbs each side x 13 RP
*Surprised myself on these
Stretch with 100lb dumbells
Standing Overhead Press:
LT: 135 x 10 RP
TT: 135 x 12 RP
*I hate these.
Stretch
Rope Tricep Pressdown:
LT: 13 plates x 15 RP
TT: 13.5 plates x 13 RP
Stretch
Front Pulldown:
15 plates x 13 RP + Static Hold
No real "LT" for these - different gym... last time at this gym I got 14 plates x 15 RP
Rack Deadlift (pins just below kneecap level):
455lbs x 2; 365lbs x 10
*Got overconfident, went too heavy and didn't get enough reps... should have stuck with 405 since it was heavy on warmup, but I remembered doing 500 x 4 the last time I did these, so my ego got the best of me... stupid. Oh well.
Notes:
Last day of my vacation - not real thrilled about that... oh well it had to end some time! Pretty happy with the workout - I felt like a machine on the hammer strength benches... too bad that feeling went away quickly once I got to the overhead presses! *lol*
Mood: Currently I'm Amused |
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Workout
Cybex Bicep Curl:
LT: 125 x 13 RP
TT: 130 x 12 RP
Dumbell Hammer Curl (4-6 second negative each rep):
LT: 40lbs x 13 straight
TT: 45lbs x 12 straight
Stretch
Donkey Calf Raise (5 second negative, 15 second stretch each rep):
LT: 260 x 12
TT: 280 x 10
Pivot Hack Squat (ass to the floor):
LT: 380+sled x 10; 290+sled x 22 (hard to read my scribbles in the log book, I think it was 290)
TT: 410+sled x 10; 320+sled x 20
Sumo Leg Press:
LT: 12(45s) 2(25s) x 10; 10(45s) x 20
TT: 14(45s) x 10; 10(45s) x 11??
*The "set of 20" on here just wasn't gonna happen...
Stretch Quads
Stretch Hams
Notes:
Nothing major to say today...
Mood: Currently I'm Amused |
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Workout
(RP=Rest Paused LT=Last Time TT=This Time)
Hammer Strength Incline Press:
LT: 140lbs each side x 10 RP (bad)
TT: 140lbs each side x 12 RP (good)
Icarian Shoulder Press:
LT: 225 x 15 RP
TT: 230 x 13 RP
Stretch chest with 100lb dumbells
stretch shoulders
On the Floor EZ Curl Triceps:
LT: 70lbs+bar x 16 RP
TT: 75lbs+bar x 13 RP
Stretch Tris
Low Pulley High Row:
LT: 14.5plates x 15 RP
TT: 15 plates x 15 RP
"Yates" Grip Cable Row:
LT: 15 plates x 10 straight
TT: 17 plates x 9 straight
*I felt really strong on the low pulley high rows, so I decided to really push it on these... it worked
Stretch
Notes:
Nothing really exciting to report todady - really happy with the workout. No crazy phone calls this morning (so far). Going out and biking some trails this afternoon... more on that after it happens!
Mood: Currently I'm Amused |
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Bit of a crazy workout day today... Started out with participating in the "alumni run" that my high school cross country team was having - yeah, I used to be a distance runner! That consisted of biking 3 miles from the parking lot to the start line, and then biking back 3.1 miles along the "course". I decided to keep pace with the number 1 runner - which meant a bit of coasting and hitting the brakes a lot on the downhills, but I gotta say that guy was damn fast on the uphills!! He ended up almost setting a new course record, so it was a decent pace.
After that - hit the parent's house for some food... and headed off to an "out of town" gym - which turned out OK, and only cost $8 for a day pass... it was a Gold's Gym, but don't hold that against me
Workout
Cable Bicep Curl:
LT: 13 plates x 18 RP
TT: 140lbs x 21 RP
*Well, I thought 1 plate would correspond to 10lbs - guess not.
Reverse Grip One Arm Curl (4-6 second negative each rep):
LT: 3.5 plates x 14 straight set
TT: 50lbs x 12 straight set
*Guessed Better on this one
Stretch
Cybex "Rotary Calf" Machine"
170 x 12 (5 second negative, 15 second stretch each rep)
Barbell Squat (nuts to the floor):
LT: 225 x 7; 195 x 15 (smith machine for the 'widowmaker' set)
TT: 235 x 8; 195 x 16 (smith - as above)
*see notes below in "Notes" section.
Seated Ham Curl (Cybex):
LT: 90lbs x 33 RP - guessed weight wrong
TT: 125lbs x 26 RP - still guessed wrong
Stretch Quads
Stretch Hams
NOTES:
Barbell squats - yeah my weights on those kind of suck still... 10+ years of squatting to parallel got me REAL strong in the upper range, but once I break parallel I'm still weak as a kitten - only been working at full depth squats for a few months consistantly now (knee injuries and what not) so I'm not all the disappointed in my lack of strength. I am disappointed in my performance today however... I could have probably done at least 1 more on the barbell squats, but the only rack in this gym had supports that were about 4 inches below where the bar would be stuck if I bottomed out, so I was a little nervous to push it - and no one there looked like they knew how to spot on squats... I'm also disappointed in my 'widowmaker' set - but I guess it is OK to have decreased endurance after doing that 6 mile bike ride earlier today
Mood: Currently I'm Amused |
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Workout
(LT=Last Time TT=This Time RP=Rest Pause TPS=Throttle Position Sensor)
Decline Barbell Bench Press:
LT: 260 x 11 RP
TT: 260 x 12 5/6 RP
*I can't say "13" because my training partner grabbed it just short of lock out... I got the weight halfway up, stalled out and said "I got it... crap no I don't... Okay yeah I do..." - so he didn't know what to do, but I got the weight moving again... when I stalled out again just before lock out he must have thought it was going to come back down... Oh well.
Stretch with 100lb dumbells
Smith Behind the Head Press:
LT: 135 x 15 RP
TT: 135 x 22 RP
*Reps way too high on these... I thought for some reason it was 12 reps last time... when I got 12 on the first part of the rest pause I realized I must have misread it!
Stretch
Close Grip Smith Bench Press:
LT: 155 x 15 RP
TT: 165 x 15 RP
Stretch
Galileo Pulldown:
LT: 13 plates x 15 RP
TT: 14 plates x 13 RP
Supported T-Bar Row:
LT: 125 x 11 straight set
TT: 130 x 10 straight set
Stretch
Notes:
Overall pretty happy with the workout... A little disappointed in my declines - I should have had rep 13, and there should have been no question that it was going to get finished! Oh well... Right shoulder still sore... This is just irritating!! My left shoulder is the one that is in need of surgery - but it feels FINE!
On a complete tangent... I just got an email from my dad asking me if I am "getting any lately" - I don't know about anyone else, but I personally found that a little bit disturbing! :WTF:
Okay... off to work... woohoo!
Mood: Currently I'm Amused |
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Hardcore cardio today: Walked outside for 35 minutes... woohoo!
Mood: Currently I'm Amused |
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