gfd's training notes (battling the bad back)

[getfitdoc]

i do abs, i just haven't been putting it in the log.

What do you suggest, i currently do
slant board. ball crunches. I use band resistance.

I also like the wheel. (wheel with handels, roll forward.) the wheel really helped my abs, which in turn was a huge key in my rehabilitation.

what do you suggest?

 

[pullinbig]

i do abs, i just haven't been putting it in the log.

What do you suggest, i currently do
slant board. ball crunches. I use band resistance.

I also like the wheel. (wheel with handels, roll forward.) the wheel really helped my abs, which in turn was a huge key in my rehabilitation.

what do you suggest?

thatll work.

 

[getfitdoc]

chest

abs, ball crunch, slant board with band resistance.

makeshift reverse hypers- used a ball on a bench, untill i find the real machine.
going to check another gym today.

Hypers-roman chair, (180 degree)

rot.cuff- external rotation w/cable. 2 sets 15 reps.

close grip bench-used a little wider grip so that it was easy on the wrist.
warmup with bar. 135x8 185x8 225x5

reverse grip bench,
135x10 185x8 205x5

pin press-(like a board press, it was set pretty high, i'd guess it was equivilent to 6 boards) thats the only spot on my pwr rack i can put it. have to get some boards.
315x2 315x2

shoulder felt sore, so thats it for chest.

2 arm cable elbow extension. stack x 8 stack x 8

NOTES: wanted to do some full range pause presses, but shoulder was sore. will warm it up more. i was surprised that it hurt, its been feeling pretty good. Its weird though, on low rep high weight days, my shoulder feels fine, but the more reps i do, even with light weight, the worse it feels. which is why i stopped the 5x5 routine, i found that 25 work reps is too much.

working on the reverse hyper, will continue with my abs,

reverse grip bothered my shoulder. but it didn't bother my wrist.

 

[adidamps2]

reverse grip bothered my shoulder. but it didn't bother my wrist.

looks like you cant win for losing Doc. lol.
keep working how your working. and listen the your body is all i can say. your work outs look good.

 

[tman55]

good job

 

[getfitdoc]

Back

Rack deads:
bar 12 reps
95 12 reps
135 12 reps
185 10 reps
225 5 reps
315 3 reps

wide pull ups- 3 sets to failure

barbell row
135 8 reps
185 5 reps
185 5 reps

NOTES:
rack pulls felt great, all sets were easy, and absolutly no back pain. I can't get cocky though. it was still only rack pulls

pull ups numbers are up, knocked out 20 reps on first set.

tried 225 on barbell row, almost got it, went down to 185.

 

[tman55]

nice work gfd

 

[Winter]

Nice job.

 

[adidamps2]

glad to hear no back pain with rack pulls...nice work.

 

[pullinbig]

Back

Rack deads:
bar 12 reps
95 12 reps
135 12 reps
185 10 reps
225 5 reps
315 3 reps

wide pull ups- 3 sets to failure

barbell row
135 8 reps
185 5 reps
185 5 reps

NOTES:
rack pulls felt great, all sets were easy, and absolutly no back pain. I can't get cocky though. it was still only rack pulls

pull ups numbers are up, knocked out 20 reps on first set.

tried 225 on barbell row, almost got it, went down to 185.

congrtas.

 

[getfitdoc]

Abs, traps, grip, low back day.

Abs, Wheel. 1 set 15. 2nd set 15 w/ 45# plate on back, 3rd set 12 w/45# plate

shrugs: did 2 light sets then did 225 for 15, 275 for 15, then 315 for 15.

Grip: held 20kg rubber plates and walked across gym. 2 sets.
1 arm hangs 3 sets each arm.
wrist rollers, 3 sets, controlled it up controlled it down.

Low back: LBE (roman chair, 180 degree extensions) with 30lb bar for 15 reps,
2nd set used 18# bar with light band for 15 reps, 3rd set 18# bar with heavy band 12 reps.

NOTES: back feels great, still looking for a real reverse hyper. i have memberships at spectrum and golds, but i think 24hr has the hyper, i'll probably cancel golds and get 24 hr... change >'s

squats tomorrow @ 10:00am

 

[Winter]

Nice job man. Good to hear that you back is doin okay. Keep fightin.

 

[getfitdoc]

Legs

Sqauts:
bar 15 reps
135# 15 reps
185# 8 reps
225# 10 reps
225# 8 reps
185# 20 reps
185# 20 reps

1 Legged leg press

Level 8 10 reps
Level 10 8 reps

NOTES:
back is holding up great.
those 20 reps squats were tough but not puke tough.
my leg press has a weight stack and it goes by level 1 2 3 etc.. to 21. 21 is too easy with 2 legs, so i do it one legged sometimes. its probably a waste of time. but i was pretty spent after this squat session.

 

[getfitdoc]

Sunday March 5th

Chest/triceps
rotator cuff-internal/external rotation

bench press:
2 warm-up sets.

135x 15
185x8
3 sets 225x5

135+ 2 light bands and 1 medium band 3 sets of 10

band tricep extensions. 3 sets 8 reps.

NOTES: shoulder is sore, so i went easy on chest.

my main focus is squats and deads right now anyway, so i guess its a good time for the shoulder to be sore. will continue to work rotator cuff.

next workout is wednesday, back. will do abs, and hypers, deads, pull ups rows, and close with grip.

 

[Winter]

Nice work.

 

[adidamps2]

nice work there Doc...and 1legged presses are great...i do them every once in a blue moon...but they are still good to do.

 

[tman55]

glad the back is holding up. way to stick with it.

 

[getfitdoc]

BACK:

warm-up abs and low back... light extensions, and light ab crunches

deads:
bar 15
95# 15
135#10
185#8
225#5
275#5
315#1

pull ups, 3 sets to failure

DB row, 105# 3 sets of 5

NOTES:
Did full deads TO the ground :> It felt good, pulled 315 easily. Back feels great.
twisted my ankle last night playing basketball, but it had no effect on my pulls.
didn't do grip or lowback work or ab work today (work stuff came up had to exit early). Will get them on friday.

im happy with my progress thus far. I want 315 for 15 reps before i increase the weight.

so next week i will go for 225 15 reps on deads. or something like that.

 

[pullinbig]

you have access to a reverse hyper?

 

[getfitdoc]

I have been checking gyms in my area, Spectrum, Golds, 24hour. I have not found one. I'll keep looking. I may have to buy one. From what i've read its a valuable piece of equipment.

Until then, i can do a lame version with a ball and a bench. put ball on bench, lay on ball, lift legs up. the range of motion isn't the same though.