gfd's training notes (battling the bad back)

[getfitdoc]

Back

Pull-ups: 45# plate
x5x3
x4x2
----
ultra wide grip pull ups:
x5x3
x3x3
------------
machine row superset w/ face pulls
level 10x15--->50# x20 x 2

bicep curls-
standing DB's
55#x3
60#x3
--
seated angled curls DBs
25#x8x2

slant board abs
full slant, 20# DB behind head
x10
x8
-------

 

[AngryMuscles]

how's your gym coming, bro?? business good?

 

[getfitdoc]

good AM... business is great.

working on the whole expansion thing, getting investors etc...

 

[AngryMuscles]

nice nice.

 

[getfitdoc]

squats

95# + 2 #3 bands

3 sets 20 reps 12" box

135#
3 sets x 12 reps zercher squat

110#
3 sets 10 reps SSbar GM's (below parallel, paused at bottom)

GHR variations
3 sets, failure... 12, 15, 15 reps

 

[getfitdoc]

Bench

1 board
275# x3
295#x3
305#x1

DB
slight incline 105#x8

DB Flys slight incline
60x10
65x10

Dips 45# plate
x20 x15 x15

Band pushdowns
#4x15
#3 x15 (behind head)
#2 single arm xfailure

 

[tman55]

Bench

1 board
275# x3
295#x3
305#x1

DB
slight incline 105#x8

DB Flys slight incline
60x10
65x10

Dips 45# plate
x20 x15 x15

Band pushdowns
#4x15
#3 x15 (behind head)
#2 single arm xfailure

Do you compete yet? Looking good doc.

 

[getfitdoc]

Do you compete yet? Looking good doc.

For BB or PL?

either way, no. I'm too weak for PL and I'm not interested in BB.

im 6'0 190 lbs.

i've been able to squat and DL without re-inuring myself since about Jan. 06.
i still need to make major improvments in my squating and DL's.

i think it would be a lot of fun to get into PL competitions, but i've got a ton of work to do.

 

[tman55]

For BB or PL?

either way, no. I'm too weak for PL and I'm not interested in BB.

im 6'0 190 lbs.

i've been able to squat and DL without re-inuring myself since about Jan. 06.
i still need to make major improvments in my squating and DL's.

i think it would be a lot of fun to get into PL competitions, but i've got a ton of work to do.

oh sorry i don't give a shit about BB.

 

[AngryMuscles]

TMAN WOULD LOOK BETTER IN PL

yeah, PL for me too because it's sweet and much more interesting for me. good job on your workouts, getfitdoc. i myself am still too weak for PL..but it's something to achieve in this lifetime

 

[getfitdoc]

oh sorry i don't give a shit about BB.

thats what i figured

 

[tman55]

i like the way you have been training.

 

[getfitdoc]

thanks tman

Pull Ups--I did Xtra wide grips, 8 sets of 2 reps, as explosive as possible.
1x 45# plate
1x 25# plate <---Too slow w/ extra weight.
1x 15# DB
5x BW.

Seated Row, medium grip ( i do these because barbell rows fuck my shoulder up, i have NO clue why)
stac x 12x2
lightened it up, to work on locking shoulder blades together for 15 reps x1set

rear cable flys, 3 sets x 20 reps

Shoulder Extensions, 3 sets 15, 15, 18 (sagital plane, I also call them lat strokes)

couple sets of bicep curls to end it...

main focus was to be exploive on my P-ups... want to get real strong lats so my bench goes up, last bench day i missed a rep and the bar went towards my head and my elbows flared, so i figure my lats have to get stroner.

legs +abs+low back tomorrow

 

[AngryMuscles]

gudluck. how's your back?

 

[getfitdoc]

backs ok. 7 out of 10 i'd say

Legs
Hack squat--->my hack is pretty heavy with no weights, don't know how much...
hack weightx15
+50#x12
+100#x12
+170#x10x3

single leg squats
40# x 12
70# x 6

GHR 3 sets 15 reps

ABS-->Low Back superset
LowBack Ext(45 degree)+#3 band--->Slant board+17.5# DB behind head
2 sets
Slant board x 20 LBext x 15 reps

 

[AngryMuscles]

getting strong!

 

[getfitdoc]

Bench--
Doing a wave thingy
50% 1RM+40# of chain
(150+chain)
12sets 2 reps

Flat DB's
Got a new tool, "powerhooks". they hook on to DB's so its easier to load and unload them. I spent some time gettin used to them, so didn't have much time to do anything else.
75#x8
85#x12
95#x10
Hooks felt good, takes time to really get the right feel, but I am hoping this will help take some load of shoulder and low back...

 

[AngryMuscles]

hey bro, do you sell equipments???

 

[getfitdoc]

hey bro, do you sell equipments???

no

 

[tman55]

Bench--
Doing a wave thingy
50% 1RM+40# of chain
(150+chain)
12sets 2 reps

Flat DB's
Got a new tool, "powerhooks". they hook on to DB's so its easier to load and unload them. I spent some time gettin used to them, so didn't have much time to do anything else.
75#x8
85#x12
95#x10
Hooks felt good, takes time to really get the right feel, but I am hoping this will help take some load of shoulder and low back...

i have never worked with chains or hooks. nice workin.