A Baker's dozen

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  1. #1
    cat burglar
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    A Baker's dozen

    My first ever online journal. I figure I should suck it up and start one. I could use all the advice and support I can get, "the kindness of strangers."
    Or if you just need to bitch that's okay too. All jokes and jokers are encouraged as I want to keep the tone of things lighthearted...

    Last I checked I was 5' 7" 153lbs. My goals for this month is to get to 155lbs. I am going to do 3-full-body workouts per week with sprints, stairs, cycling, and skipping on my days off. Feel free to make comments if you like. Well, here we go...

  2. #2
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    July 28

    Full- body

    Warm up- 60 seconds/ skipping + BB clean and press X 5

    DB step-ups- BW/15, BW+50/12, BW+65/10, BW+75/8 (per side)
    ATG squats- 45/15, 100/20, 135/20, 150/20
    Unilateral DB rows- 55/12, 65/10, 75/8
    DB overhead press/clean and press- 50/12, 65/8, 75/1, 75/1 (clean and press)
    Chin-ups- BW/20, BW+45/14, BW+55/8
    Rollouts- 7,7,5

    Hard workout. The high reps squats kicked my butt today. It took me longer than usual to recover from them. The rollouts were hard because I just started to do them again. Everthing else was on par. My shoulders still give me problems so I might have to cut down the overhead presses for a bit and just do some light band work until they are 100%.

  3. #3
    Patrick
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    what is wrong with your shoulders?
    Optimum Sports Performance

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  4. #4
    fiendish thingy
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    20 rep squats....

    Fantastic job on the pullups, those are some impressive numbers.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

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    This will probably be a fine journal to scope out. Good luck with whatever you are looking to achieve.

    By the way, sick chinups.
    The only time it's bad to feel the burn is when you're peeing...

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  7. #7
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    P- They crack and ache a lot. It's an old injury that causes me problems when I try to go to heavy or don't warm up the properly.
    fufu- I am trying to do one high rep squat day a week and it aint pretty.
    Cow- Thanks. Chin-ups and pull-ups are my favorite movements.

  8. #8
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    July 29

    Active recovery

    Road ride- 120 minutes (easy)
    Stretch
    Yoga

    My legs felt stiff this morning so I hopped on the bike and went for a quick spin.
    Early Saturday mornings are great because there is hardly any traffic. The route I went on only has one big hill so it was no big deal.
    It started to rain (just a light sprinkle) 3/4 into the ride which felt fantastic.
    I have to hit the farmers market today but I think I will wait until it clears up.
    Now I have to go eat..

  9. #9
    fiendish thingy
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    agh, I haven't been to Yoga in a long time, I need to get back. I need money to spend on it though.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  10. #10
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    Just date a yoga instructor. Problem solved.

  11. #11
    fiendish thingy
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    lawl
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

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    Quote Originally Posted by Bakerboy
    Just date a yoga instructor. Problem solved.
    You can get her into some bedroom yoga poses. Mmm... Your idea is sounding very promising all of a sudden Baker...
    The only time it's bad to feel the burn is when you're peeing...

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  13. #13
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    July 30

    Park stuff

    Stairs
    walk up stairs (warm up) x 1
    walk up stairs (every second step) (warm up) x 1
    run up stairs (every second step) (fast)/hop up stairs (every third step) x 4
    End walking up to top of stairs
    (water)
    stretch
    plank 9:09 x 1
    Tai chi

  14. #14
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    July 31

    Full- body

    warm up- skipping/ hindu pushups/ db clean and press (25's) (60 seconds each) x 3

    Deadlifts- 135/10(warm up), 185/8,(warmup), 275/5, 325/3, 345/1
    Unilateral db bench press- 55/12, 65/10, 75/8
    Pistols- leftside 15, 15, 14 right side 15, 14, 14 (holding 8kg medicinne ball)
    Rows- 135/10, 155/6, 165/5
    Pull-ups- 20, 19, 19
    Farmer walks- 100's 2 circuits
    Rollouts- 7,6,7


    The deadlifts felt good today. I went with a medium weight on the pressing stuff because I am afraid of killing my shoulders again. Todays workout took 75min including warm up, I need to cut that back a bit. I was really juiced up after the deadlifts but towards the end of the workout I just wanted it to be over. Looking forward to a rest day tomorrow.

  15. #15
    fiendish thingy
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    Hmmm, unilateral db benching, that is an interesting idea. Do you rep out one side at a time or alternate?
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

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