A Baker's dozen

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  1. #1
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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?





  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.

  5. #5
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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.





  6. #6
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    awesome chins
    Http://www.ZenStrength.net
    Move without pain, increase strength & muscle and feel like a man in 90 days or less
    AJ Oliva RKC, FMS

  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.

  12. #12
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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...





  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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