gfd's training notes (battling the bad back)

[pullinbig]

i like pull ups but my elbows kill me when i do them. tendonitus.

 

[getfitdoc]

july 4th
body weight work
Blast straps pushups super set with pullups with ab work 3 sets

BW dips, blast strap rows ab work supersets 3 sets

blast strap triceps, blast strap biceps, ab work 3 sets

----
forgot what i did on monday. i think it was some squats.

busy week at work, girl is pissing me off basic BS... just trying to let the wrist fully recover, so heavy work is off limits.

 

[pullinbig]

love to see a vid of the blast strap stuff.

 

[getfitdoc]

i will try to get some vids for you pb

Friday
did pretty much the same blast strap workout i did on wednesday

Saturday
played full court basketball.

 

[getfitdoc]

monday
legs
box squat worked up to 225x5 for a couple of sets
GM squats w/ cambered bar 150# for 2 sets of 10
Rom. DL's- 135 for 2 sets of 12

reverese lunges 3 sets 1 w/bar(45#) 2 w/65#

--working RDLs in slow, but im going to work them a lot more.

 

[getfitdoc]

basketball-full court

hamstrings were sore, but still played well.

 

[Aztech]

basketball...too much running for me

 

[getfitdoc]

basketball...too much running for me

me too, but i grew up playing, so i haven't been able to give it up. plus im still good as fuck, so its fun.

 

[getfitdoc]

today wednesday

blast strap workout again, pretty much the same---superset push pull, then an abdominal movement

 

[pullinbig]

get a vid up doc or at least a good description of strap stuff, thanks

 

[getfitdoc]

Blast strap rear delts
http://www.youtube.com/watch?v=9QT3NVCHSkA&mode=related&search=

blast strap fly/press
http://www.youtube.com/watch?v=-rmXJg8Qa2I

here a couple on youtube.

i do the push-up variations, not the fly like this guy. I like the rear delts also, but i stay on my heels more than this girl, all depends how strong you are.

 

[pullinbig]

thanks may have to give those a shot.

 

[AngryMuscles]

wow. the blaststrap pushups are like push/flyes in one. bad ass

 

[getfitdoc]

not a good week.

i lost a friend http://blog.teamgearedup.com/2007/07/michael-reardons-final-photo.html

I worked back on saturday and legs on monday played basketball today.

all were uninspired, but i did get some work in at least.

 

[getfitdoc]

chest tri shoulders on wednesday

3 rounds with these triple sets

135# bench-->blast strap pushup-->cable fly (no rest).

BW dips-->cable triceps extensions regular grip--> cable tri.ext. overhead.

shoulders
DB lat raise-->DB front raise-->DB shrug

back biceps on friday
wide grip pull downs light sets, working on form

neutral grip pulldowns

DB rows

Blast strap rows

biceps, db's and blast straps

 

[getfitdoc]

didn't do much training this weekend.

on saturday i went to an elitefts seminare in new jersey at joe D's place. met tate and wendler, they were great. and i had a good time.

so i worked out a little bit at joes gym.
back extensions 3 sets of 15 reps (used the one with the extra wide footplates)

reverse hypers 3 sets 15 reps.

various pull-ups 4 sets 15 reps each

tate worked with me on some GHR's. used the elitefts one with the slanted pad. Its harder with that slanted pad.

 

[AngryMuscles]

condolence to your friend, getfit.

wow working with tate huh. damn

 

[getfitdoc]

i have been doing 2 workouts. 2x each per week.

bench and pullups

squat and deads or GHR's

1 full range bench day, 1 limited range bench day

1 box squat day, 1 dead lift day.

I've been moving and shit, the internet isn't up at my new place, but i'll keep the basic numbers posted.

last bench was 235 3 sets of 5 reps. last 4 board press was 325x3

last squat was 315x5 to parallel box. last dead was stiff legged 225# last GHR was 3 sets to failure.

 

[getfitdoc]

oh, and that 315 squat felt light. I think my back is pretty much ready to start going all out. Still wish I had a reverse hyper, or access to one.

 

[getfitdoc]

wednesday
squats-worked up to 275x3 below parallel
deads-worked up to 315x5 double overhand grip

I was tired. Next squat workout I will go back to box and go up from 315 to 320 for 5 reps, and keep moving it up untill I plateau.