gfd's training notes (battling the bad back)

[getfitdoc]

Monday-
Rack deads
worked up to 400x1

GHR-4 sets 12 reps each
Abs on the GHR 3 sets
Easy hill sprints.

Tuesday-
Hard Hill sprints

 

[AngryMuscles]

so it's better to do light cardio AFTER workout?

 

[getfitdoc]

light or heavy after weights for me no matter what.

Wednesday
Bench
275x5
pull-ups
3 sets 12 reps
DB row
85#x12
105#x10x2
Shoulder press
maxed out machine x10,9
superseted with curls

 

[getfitdoc]

Friday
squats SS bar
worked up to 190#x10-deep as possible

single leg squats w/25# weight suspended from a band
2 sets of 10 reps

GHR 3 sets
----
9/1---9/4 (saturday, sunday, monday, tuesday) off--

Wednesday 9/5
bench
4 board presses
275x12
295x10x2

pull ups superset with shoulder press machine

abs on GHR, superset with ab wheel

 

[getfitdoc]

squats
SS bar
220#x5 2 sets

single leg squats w/ SS bar
bar(60#)x12
100#x10
130#x8

 

[AngryMuscles]

wb!

 

[getfitdoc]

bench
185x12x3
3 sets of pull-ups
--
going through stress with my G/F... its been a hard year and it all came to a head last week... good news is we are dealing with it, going to therapy.

 

[getfitdoc]

SS bar squats
160#x10x2--short pause, as deep as I could go.
160#x5--long pause at bottom

SS bar single leg squats
110#x8x2

GHR
3 sets 15 reps

 

[getfitdoc]

i m only going to put one thing

bench
315 x 1... finally

 

[AngryMuscles]

how does it feel?

 

[getfitdoc]

Right now:
bench: 315, wrist wraps.
Squat: 325x3
Deads: 315x5 double overhand
Rack Deads: 400x1 double overhand, wraps

 

[AngryMuscles]

you're getting strong

 

[getfitdoc]

tried some sqauts and deadlifts today, it wasn't going.

so i said fuck it and did some sled work with a weight vest

 

[Aztech]

the doc is getting strong like bull

 

[getfitdoc]

wednesday
bench
1 board
315x1
325xm
pull-ups +20lb weight vest
wide grip x15,x12,x12, close grip x15

DB rows x15x3 85#

couple sets of bi's and tri's

 

[getfitdoc]

Friday
legs
SSbar box squat
240x5
SSbar single leg squats barx10 110x10 150x6

GHR 3 sets 15 reps
ab work

 

[getfitdoc]

monday--was sick on this day,
upper body light day
bench 135 for 3 sets of 20
assisted pull-ups for reps
DB row for reps
light shoulder press
biceps/triceps
abs
---
wednesday
legs
free squats regular bar
225x8,8,10
dropped down to 135#x15 paused in hole x 1 set

single leg squats yoke bar
bar x10
110x8
130x8

GHR 3 sets x 15,15
1 set explosive out of a pause at bottom x 12

 

[getfitdoc]

friday- upper body BW work, blast strap pushups, pull-ups ab work

Monday-
legs, light squats
6 sets 10 reps, 135#
single leg squats-110#x10x2
GHRx15x2 superset with backward sled and forward sled drags

 

[getfitdoc]

wednesday
bench press
worked up to 275x2.. could have gotten more, but didn't feel like it

pull-ups
3 sets to failure

sled runs, 3 forward 3 backward
36"box jumps 3 sets of 10 reps

 

[getfitdoc]

Friday,
i can't remember exactly what I did, but it involved squats and sleds i think.

Monday-new workout time of 4:30am-5:30am
Bench 275x2x3

Various weighted pull-ups
40# weight vest
35# K-bells hooked on feet
Band resisted

Triplet- 3x through (all while wearing 20# weight vest) 30-60 sec rest between each triplet.
Sled sprints-forward and backward
Dips-30,25,20
44#K-bell overhead press
30-60 sec rest after all 3 are completed once---repeat 3x