gfd's training notes (battling the bad back)

[getfitdoc]

legs

5x5 squats
255 5 sets 5 reps

dead lifts 225x5
315x1
I still can't grip more weight than that. It was an easy pull, but i decided to stop after that, didn't want to hurt wrist further.

Hamstring leg lift on bench w/45# plate on opposite knee 2 sets 20 reps (each leg)

heavy slant board abs
----------------------------
im getting stronger

[Winter]

Are you just losing grip? Do you think you can pull more weight on the deads?

Good work

[getfitdoc]

i fell on my wrist playing basketball a few months ago. I loose control of the weight at about 225#. I can do limited pull ups, wide grip is harder.

its been getting better, so i don't like to push it too much.

But i do think i could pull a lot more weight on deads. im going to get some new wraps for next weeks pulls and see how it goes.

[getfitdoc]

chest

bench press

205 5x5 (short pauses at bottom, 2-3 count eccentric)

20 degree incline DB
80x10 85x9

jm press
45#x 15
75#x15
95#x12

[AngryMuscles]

ah yes..JM presses....total tricep strengthener. how's your strength coming bro?

[getfitdoc]

my strength is coming. i've been eating a bit more so i'm gaining lb's.

Monday,
Legs

135# plus 30# chain each side.
10 sets of 5, with short rest periods, 30 seconds-60 seconds, slow eccentric (3-4 count)

front squats- 135#x10 (didn't feel i was nailing the form correct, so i dropped wt)
95#x10 (perfect form, as deep as i could go)

Band rack dead lifts 135# on bar plus #2 bands on each side attached to a platform.
2 sets 10 reps.
i used a close stance, i ended up doing more of a stiff legged DL version, and my hammys got sore as fuck. a deep annoying sorness.

pull throughs
90# 3 x12

[getfitdoc]

chest/tri

bench
215# 5x5

incline db press
95# x 9 x 7

tri-rope lying on bench

hand over hand tri ext with #4 band

single arm tri ext w/#4 band

[getfitdoc]

friday 10-27
legs

light work
135# plus #3 bands

12 sets of 3 reps

deadlift, close stance. 95# plus #2 bands.
3 sets of 15 reps

single leg rom. deadlifts, 50# db's 2 sets of 8

cable ab crunch, 2 sets failure. super-set with hamstring curls.

[getfitdoc]

today
tits/tris

bench
220 5x5

DB incline
95# x 9 x 7

rope tri ext

db tri ext

[AngryMuscles]

lol tits. how's your gym comingh?

[getfitdoc]

nov. 1st

squats

265#
3 sets x 5
4th set x 3 plus two spot reps
5th set x 2 plus two spot reps.

rack DL
225#x10
300#x10

----------------------------
nov 3rd
back,
various pull up grips
various horizontal rows
couple sets of bicep curls
---------------
sat nov 4th
did some DE squats
135# plus 100# of chains
12 sets of 3
GM's
Ab wheel, hard sets
--------------------

today nov 6th
bench
225# 5x5<--- easy

did 1 set of DB incline presses, but wrist was hurting, so i stopped there

triceps- wide grip cable ext 2 sets 20, 25

DB extensions, 2 sets 20 w/35#

[getfitdoc]

wed nov. 8th

squats with bands
155# plus #3 band 12 sets of 3
plus some light GHR work. and 45degree back ext.

--------

fri. nov. 10th
bench

warmed up..
worked up to
300 x 1 <--PR

DB incline press (20 degree incline)
95#x10
105#x6

various triceps ext. work.

-----------------
sat nov. 11th

lat pull downs 215# x 3

close grip pull ups x 12 explosive up slow down x 3

1 arm DB rows 85# x 8 95# x 8 105# x 10

abs on GHR

[getfitdoc]

ps... i was able to do the 105# DB's because i got some new wrist wraps, the metal ones, black 60 cm. they really helped me hold the db's without my wrist giving out.

[AngryMuscles]

yo doc. nice to see ya back.

[getfitdoc]

thank AM... im still logging my workouts, just not everyday

------
today, nov 13th

legs,

started with 45 degree lower back ext. 2 sets x 15
slant board abs 2 sets x 15
side twist with cable 2 sets x 10 on each side.

squats
1 set 135# x 15
2 sets 135# x 20 <---no box, butt lower than knees

barbell lunges 135# x 10 x 2

3 sets of 10 on GHR.

---------------
i feel like today was a real breakthrough, first of all, i finally got my GHR in, second of all i felt really good out of the hole. back held very strong, abs felt strong. im excited.

[getfitdoc]

bench press.

worked up to a 3 RM
275#x3

did one set of incline DB press 95#x5 reps
wrist felt a little sore, so i didn't want to push it more.

then did high rep tricep work

oh,,, started with some 45degreee low back ext.

finished with some weighted abs off of the GHR

[AngryMuscles]

how ya back handling

[getfitdoc]

Friday-
pull ups 3 grips 2 sets each
DB row
Low Row cable
2 sets bicep curls
-----
saturday
20 rep squats 155# x 3 sets

deadlifts from floor- worked up to 300#

GHR- 3 sets 10 reps
Inverted hamstring curl 3 sets 15 reps

2 sets 45 degreee low back ext.

was happy about the DL off the floor. didnt use straps.