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PTAaron’s Training Log 2019

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  • PTAaron’s Training Log 2019

    Hey guys, it’s been a looong time since I’ve posted on here... but after running across Dante’s Instagram page I’m feeling inspired again and thought I’d pop back over here.

    Brief background: I’ve been training since the 90’s, back in 2004 I found this place and started following DC principles and ended up hiring the legendary InHuman to teach me the right way to do things. Long story short I followed that plan for a while, switched to the 3 way split with the help of some experts on here... and have been following (with varying degrees of strictness) versions of the plan for a very long time. A few years back Skip helped me get from a fat 270lbs to a lean 220 - and I’m currently 228-230lbs.

    Current program follows the structure of the DC 3 way split with modifications that make it no longer DC... You’ll see as I start posting workouts. I’ve been doing a version of deadlifts for every “back thickness” exercise, usually followed up with a burn out set on rows of some type. I’ve also been doing squats for quads every leg workout... and recently I’ve been obsessed with glute ham raises as my only hamstring exercise.

    I badly injured my back at the end of March when I got overconfident with deadlifts - I’m 90% recovered from that, still working on getting my squats and dead’s back up.

    Anyway... There’s my intro.
    Workout 1 - Rotation 3 will be in the next post



    TrueNutrition.com discount code: AAL229 saves you 5%

    Feel free to PM me with injury questions - I'll get back to you soon as I can.

  • #2
    Workout 1 - Rotation 3
    Last time: 4/23/19
    This Time: 5/8/19

    Seated Alternating Dumbell Curl
    Last Time: 50lbs x14, 5, 4 (23 Rest Paused)
    This Time: 60lbs x6, 50lbs x7,5 (28 Rest Paused sort of) planned to use 55s but they were missing, 60 turned out to be too hard.

    ​​​​​​​Rope Hammer Curl
    Last Time: 67.5lbs x14, 6, 5 (25 RP)
    This Time: 72.5lbs x12,6,5 (23 RP)

    TechnoGym Purestrength Pulldown
    Last Time: 290lbs x11,5,3 (19 RP)
    This Time: 300lbs x12, 5, 3 (20 RP)

    Sumo Deadlift
    Last Time: 135x5, 185x3, 225x2, 265 x10
    This Time: 135x5, 185x3, 225x2, 275 x10
    (doing these for 2 of 3 workouts, Ihurt myself on second set of 5 with 315 in March - working on getting back there)

    Standing 1.75 Cable Crunch
    This Time: 60lbs x 17 straight set
    OUCH! First time trying this as part of Dante’s magical ab transformation routine from instagram.

    NOTES:
    Good workout, the missing 55lb dumbbells really screwed up my biceps plans but it worked out ok in the end. Deadlifts felt really good. I’m planning to do one day of a straight set of 10 (with workout 1) and workout 3 will be 3x5. Workout 7 is rack deads.

    TrueNutrition.com discount code: AAL229 saves you 5%

    Feel free to PM me with injury questions - I'll get back to you soon as I can.

    Comment


    • #3
      I remember you from the old days. Glad you're doing well and hope the back heals up fast.
      The promotion of the training methods used by drug-assisted and genetically giften men wreaks havoc, despite these men being presented as demigods in the bodybuilding world. Sure they have inspired millions, but at the same time they have misled millions; and their "intruction" has robbed millions of people of the best training years of their lives.
      -Stuart McRobert

      Comment


      • #4
        Originally posted by NewLifter4DC View Post
        I remember you from the old days. Glad you're doing well and hope the back heals up fast.
        Thanks man.
        Looking forward to pushing myself.

        TrueNutrition.com discount code: AAL229 saves you 5%

        Feel free to PM me with injury questions - I'll get back to you soon as I can.

        Comment


        • #5
          Workout 2 - Rotation 3
          Last Time: 4/25/19
          This Time: 5/13/19

          TechnoGym Wide Chest
          Last Time: 300 x 9, 4, 2 = 15 Rest Paused
          This Time: 300 x 9, 4, 2 = 15 Rest Paused
          ...No progress

          TechnoGym Shoulder Press
          Last Time: 210 x 8, 4, 3 = 15 RP
          This Time: 210 x 11, 5, 3 = 19 RP

          Reverse Grip TechnoGym Bench Press
          Last Time: n/a
          This Time: 180 x6, 5, 3 = 14 RP -> 90lbs x10 (drop set)
          new exercise

          Pec Extreme Stretching
          70lbs x 60 seconds

          Triceps Extreme Stretching
          25lbs x 60 seconds

          Standing 1.75 Cable Crunch
          Last Time: 60lb x 17
          This Time: 80lb x 17

          Stepmill
          x15 minutes

          NOTES: Wide Chest Press sucked... don't know what happened. I decided to think outside the box a bit for triceps and try reverse grip bench on the regular technogym bench press machine - handles were the perfect angle and it worked really well, just was WAY harder than I expected!
          I had 4 days of basically under eating and doing nothing since my last workout because I left for a hog hunting trip... I'll use that as my excuse for why my first exercise sucked

          TrueNutrition.com discount code: AAL229 saves you 5%

          Feel free to PM me with injury questions - I'll get back to you soon as I can.

          Comment


          • #6
            Workout 3 - Rotation 3
            Last Time: 4/26/19
            This Time: 5/14/10

            Seated Calf Raise
            Last Time: 225lb x17, 11, 11 (39 Rest Paused) ->180x12->135x15->90x15 (drop sets)
            This Time: 225lb x18,13,13 (45 RP) ->180x11->135x12->90x13

            Barbell Front Squat (ass to ankles depth)
            Last Time: 135lbs x5, 155 x5, 185 x3
            This Time: 135lbs x5, 155x 2, 185 x5, 185 x3

            Barbell Lunge
            Last Time: 95lbs x10,6,5 (21 RP)
            This Time: 115lbs x10,6,4 (20 RP)

            Glute Ham Raise
            Last Time: 10lbs x13,6,4 (23 RP)
            This Time: 12.5lbs x12,5,4 (21 RP)

            NOTES
            Great workout - already sore as I'm writing this...

            TrueNutrition.com discount code: AAL229 saves you 5%

            Feel free to PM me with injury questions - I'll get back to you soon as I can.

            Comment


            • #7
              Workout 4 - Rotation 3
              Last Time: 4/29/19
              This Time: 5/16/19

              Hoist Biceps Curl Machine
              Last Time:
              This Time: 225lbs x11,7,5 (23 Rest Paused)

              Hoist Biceps Machine Reverse Grip Curls
              Last Time:
              This Time: 105lbs x13,8,5 (26 RP)

              Behind the Head Pulldown
              Last Time: 250lbs x13,6,5 (24 RP)
              This Time: 250lbs x14,5,4 (24 RP) ... hmm...

              Sumo Deadlift
              Last Time: 135x5, 185x3, 225x2, 275 x10
              This Time: 135x5, 185x3, 235x2, 285 x10

              Reverse Grip Cable Row
              Last Time: 160lbs x13, 7, 4 (24 RP)
              This Time: 175lbs x10, 5, 3 (18 RP)

              Standing Cable Crunch 3/4s
              60lbs x38

              NOTES
              Swapped in different biceps and forearm exercises today... felt really good. Deadlifts are moving up nicely - working my way back up ;-). I guessed very wrong on the weight for my 3/4 crunches - I should have probably realized I needed MORE than I used for the 1 3/4s... LOL!

              TrueNutrition.com discount code: AAL229 saves you 5%

              Feel free to PM me with injury questions - I'll get back to you soon as I can.

              Comment


              • #8
                DELETED by Homonunculus: Gear related spam!
                Last edited by homonunculus; 07-15-2019, 11:00 AM.

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