G
getfitdoc
Guest
today -- missed wednesday because i was sick.
squats
135
185
225 x 5 x 2
rack deads
135
185
225
275 x 5
single leg squats
95 x 10 x 2
squats
135
185
225 x 5 x 2
rack deads
135
185
225
275 x 5
single leg squats
95 x 10 x 2
A
Aztech
Guest
keep hittin it hard
G
getfitdoc
Guest
saturday-
bench
missed 310 twice.
pull-ups superset with reverse flys
3 sets 15 reps-->20 reps
some biceps work.
-----------
Sunday
Hill sprints
Hiked to a big hill, sprinted it 3 times, 44 seconds, 46 seconds 49 seconds (palaceades)
--------------
monday
sled pulling/dragging
320# 30 yards forward--30 yards backwards x 2
370# 20 yards forward--20 yards backwards
bench
missed 310 twice.
pull-ups superset with reverse flys
3 sets 15 reps-->20 reps
some biceps work.
-----------
Sunday
Hill sprints
Hiked to a big hill, sprinted it 3 times, 44 seconds, 46 seconds 49 seconds (palaceades)
--------------
monday
sled pulling/dragging
320# 30 yards forward--30 yards backwards x 2
370# 20 yards forward--20 yards backwards
AngryMuscles
New member
where did ya miss bro??? nice gpps
G
getfitdoc
Guest
Hill sprints
palasades
41.66--PR
44.03
48.45
palasades
41.66--PR
44.03
48.45
G
getfitdoc
Guest
AngryMuscles said:
good setup
Controlled it down easy. Got it up, missed it halfway,
I felt weak that day, i think being sick still affected me. When I was sick I couldn't eat anything that whole day. Made me weak.
AngryMuscles
New member
yes it does. shouldn't have work out, man
G
getfitdoc
Guest
Wednesday
Sled pulling/Dragging
single leg squats
step ups
Friday
Tons of sled pull/drag variations with sandbags and kettlebells
BW dips, some light curls/triceps and light shoulder work slant board ab work
Sled pulling/Dragging
single leg squats
step ups
Friday
Tons of sled pull/drag variations with sandbags and kettlebells
BW dips, some light curls/triceps and light shoulder work slant board ab work
AngryMuscles
New member
shit, nice!! getting strong in gpp??
G
getfitdoc
Guest
hill sprints
big hill x1 in 50 seconds
small hill in x2 30 seconds and 29 seconds
big hill x1 in 50 seconds
small hill in x2 30 seconds and 29 seconds
G
getfitdoc
Guest
Sunday--
hill sprints
palasades
41 seconds
43 seconds
ran two at a moderate pace just for extra endurance work, no rest in between.
Monday
bunch of sled pulling variations. heavy weight,, doing 5 plates and carrying 100# sandbags
pulling and dragging 438#'s (6 plates + 150# sandbag +18# sled weight) forwards and backwards
3 sets of pullups x 10 reps
Slant board Abs
Hanging Abs
Low back ext's 45 degree
hill sprints
palasades
41 seconds
43 seconds
ran two at a moderate pace just for extra endurance work, no rest in between.
Monday
bunch of sled pulling variations. heavy weight,, doing 5 plates and carrying 100# sandbags
pulling and dragging 438#'s (6 plates + 150# sandbag +18# sled weight) forwards and backwards
3 sets of pullups x 10 reps
Slant board Abs
Hanging Abs
Low back ext's 45 degree
G
getfitdoc
Guest
wed
chest shoulder triceps- all sets 1 min rest slow tempo
bench 185#
15
12
9
incl. DB pres 30 degrees
50#
x15
x12
x9
DB front shoulder raise, palms to sky
15#
x15
x12
x11
Barbell shoulder press
75# x 10 front-->superset w/ 10 behind head x 3 sets
DB lateral raise
20# x 15 x 3
BW dips x 25-->superset w/ DB kick backs x 15 x 3 sets
chest shoulder triceps- all sets 1 min rest slow tempo
bench 185#
15
12
9
incl. DB pres 30 degrees
50#
x15
x12
x9
DB front shoulder raise, palms to sky
15#
x15
x12
x11
Barbell shoulder press
75# x 10 front-->superset w/ 10 behind head x 3 sets
DB lateral raise
20# x 15 x 3
BW dips x 25-->superset w/ DB kick backs x 15 x 3 sets
G
getfitdoc
Guest
i kinda hit my chest a little bit more, its more of a bodybuilding exercise. I angle the weight toward the middle of my chest, and pause it at the top (about clavicle level) with a flex of chest and shoulder.
G
getfitdoc
Guest
Back/ Biceps work
Trap Bar deadlifts
3 sets 15 reps, short-medium rest 60-90 seconds
225#'s 1st/2nd set, 285 #'s 3rd set
All weights done w/slow temo and paused and 60-90 seconds rest
X tra wide grip lat pull downs
3 sets 115#'s 15 reps
Low cable row, neutral grip
3 sets 15 reps set at number 10
Lat stroke (shoulder extension) superset with standing cable scarecrows 2 sets each
15 reps 15 reps weight set at number 6 and number 6
extra short rest on these sets. rep range was 8-12 real slow, paused
Bicep curls, seated 2 sets 25#
Hammer curls 1 set 30#
45# barbell curl 1 set outside hip grip
Trap Bar deadlifts
3 sets 15 reps, short-medium rest 60-90 seconds
225#'s 1st/2nd set, 285 #'s 3rd set
All weights done w/slow temo and paused and 60-90 seconds rest
X tra wide grip lat pull downs
3 sets 115#'s 15 reps
Low cable row, neutral grip
3 sets 15 reps set at number 10
Lat stroke (shoulder extension) superset with standing cable scarecrows 2 sets each
15 reps 15 reps weight set at number 6 and number 6
extra short rest on these sets. rep range was 8-12 real slow, paused
Bicep curls, seated 2 sets 25#
Hammer curls 1 set 30#
45# barbell curl 1 set outside hip grip
G
getfitdoc
Guest
saturday
legs
squats-rest was 60-90 seconds went as deep as possible
135-15
185-12
225-8
185-12
135-15
single leg squats back leg elevated on bench
BW x 15
40#x12x2
BW on toes no shoes x 15
GHR
3 sets to failure
ab work, slant board, hanging leg raises.
legs
squats-rest was 60-90 seconds went as deep as possible
135-15
185-12
225-8
185-12
135-15
single leg squats back leg elevated on bench
BW x 15
40#x12x2
BW on toes no shoes x 15
GHR
3 sets to failure
ab work, slant board, hanging leg raises.
G
getfitdoc
Guest
today,
track work
full track warmup
sprints, stairs, backpeddling, star jumps, jog to sprint intervals
track work
full track warmup
sprints, stairs, backpeddling, star jumps, jog to sprint intervals
G
getfitdoc
Guest
chest tri shoulder
rev. band bench
worked up to 365x3
DB bench 30 degree incline 3 sets 12 reps 50#, super slow tempo, paused
triceps
dips supersetted with cable extensions, rotated palms up and palms down.
Lateral shoulder raise superset with DB shrugs 2 sets, 20# and 85#
rev. band bench
worked up to 365x3
DB bench 30 degree incline 3 sets 12 reps 50#, super slow tempo, paused
triceps
dips supersetted with cable extensions, rotated palms up and palms down.
Lateral shoulder raise superset with DB shrugs 2 sets, 20# and 85#
G
getfitdoc
Guest
Wed.
Back work
explosive pullups bunch of sets, did as many fast reps as i could, full range.
barbell row
sets of 10, fast reps.
revererse cable flys,
light dumbell curls.
Friday
legs
squats
135# plus #3 bands sets of 5, explosive little rest.
single leg squats 1 set
reverse lunges 3 sets 15 reps 30# DB's short rest
Body weight leg curls, with someone holding my heels down, did 1 full rep, i was never able to do even close to one before. did a few more partial reps.
GHR 3 sets
one set let myself fall down, and exploded up
2 sets regular style to fatigue.
abs,
cable ab crunch on ball, hanging leg ups
Today
reverse band bench
225 -the #3 bands about 20# each on my rack.
8 sets multiple grips, as explosive as i could.
DB press flys--(incline DB press with the cables around my wrist)
3 sets, slow eccentrics, explosive on way up, short pause at bottom
BW dips x 30
Band resisted dips x20 x 11 as explosive as i could go.
did a few cable triceps extensions, palms up palms down. 2 sets, medium weight, slow, hard flex..
Back work
explosive pullups bunch of sets, did as many fast reps as i could, full range.
barbell row
sets of 10, fast reps.
revererse cable flys,
light dumbell curls.
Friday
legs
squats
135# plus #3 bands sets of 5, explosive little rest.
single leg squats 1 set
reverse lunges 3 sets 15 reps 30# DB's short rest
Body weight leg curls, with someone holding my heels down, did 1 full rep, i was never able to do even close to one before. did a few more partial reps.
GHR 3 sets
one set let myself fall down, and exploded up
2 sets regular style to fatigue.
abs,
cable ab crunch on ball, hanging leg ups
Today
reverse band bench
225 -the #3 bands about 20# each on my rack.
8 sets multiple grips, as explosive as i could.
DB press flys--(incline DB press with the cables around my wrist)
3 sets, slow eccentrics, explosive on way up, short pause at bottom
BW dips x 30
Band resisted dips x20 x 11 as explosive as i could go.
did a few cable triceps extensions, palms up palms down. 2 sets, medium weight, slow, hard flex..
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