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A Baker's dozen

Yesterday- Rest

Today-

Warmup- marches/jumping jacks x 3, burpees with lateral bench hops/ skipping x 3

One arm snatch RI 45 sec
3 reps, 5 sets - 20's, 30's, 40's, 50's, 60's

Pistols RI 90 sec
10 x 3 each leg holding a medicine ball

Circuit 1 RI 60 sec

a) Front squats 235 x 5
b) Pull ups + 55 x 5
c) Dips + 55 x 5
(3 x)

Circuit 2 RI 90 sec

Standing calf raises/ reverse fly's
225 x 20, 275 x 15, 295 x 12/ 15 x 12, 20 x 10, 25 x 8

V- ups/ supermans x 2


Stretch



Beat. Must go make food. Next week I will start a new program (mid week) as I want to take a few days off... Football today. :thumbup:
 
Ahh SB Sunday...the ultimate cheat meal! Nice work!
 
Very impressive numbers there BB. Speacially the front squat which is like a 1.5X bw.
 
Good workout!

Look how far you have come since you weren't feeling well.
 
Thanks Pylon, Brutus and fufu and everyone else for your support. Looking at how hard you guys train makes me want to train hard too. :)

I am happy just to do feeling better- you aren't much without your health...
 
Bakerboy said:
Thanks Pylon, Brutus and fufu and everyone else for your support. Looking at how hard you guys train makes me want to train hard too. :)

I am happy just to do feeling better- you aren't much without your health...
Click to expand...

Its true we all came here to get encouraged or progress in some way and we are a community that supports each other.
 
Bakerboy said:
Thanks Pylon, Brutus and fufu and everyone else for your support. Looking at how hard you guys train makes me want to train hard too. :)
Click to expand...

I'm sure you included me in that list by accident. Either that or you haven't been in my journal in the last week! :roflmao:
 
Pylon said:
I'm sure you included me in that list by accident. Either that or you haven't been in my journal in the last week! :roflmao:
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That must have been his politically correct response.:thumb:
 
Fair enough.
 
Pylon you are driven and show courage what's harder than that? :)
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
Today-

Early morning

Tai chi 30 min

Rollers 30 min (on track bike)


I am will start lifting again in a few days. I am revamping my program.
 
under_construction_cat.jpg
 
I need something in my life to help me relax. I don't like yogo, it hurts my joints. Could I buy a Tia Chi video online that would help me figure it out, or do you think I need a real teacher?
 
A class is always better until you know the forms. When you have a teacher they can help you with the postures and they can tell you what you need to work on. If you get a tape/ dvd it's hard to follow and do it at the same time, it is supossed to be like a dance, you focus on what you are doing, I don't know how this would be accomplished if you had to look at a screen.

Saying that you still might be able to learn the short version by yourself and then when you have more time take a class. I like tai chi way better than yoga, it seems more natural to me...
 
Bakerboy said:
A class is always better until you know the forms. When you have a teacher they can help you with the postures and they can tell you what you need to work on. If you get a tape/ dvd it's hard to follow and do it at the same time, it is supossed to be like a dance, you focus on what you are doing, I don't know how this would be accomplished if you had to look at a screen.

Saying that you still might be able to learn the short version by yourself and then when you have more time take a class. I like tai chi way better than yoga, it seems more natural to me...
Click to expand...

I would chose Tai Chi myself.
 
KelJu said:
I need something in my life to help me relax. I don't like yogo, it hurts my joints. Could I buy a Tia Chi video online that would help me figure it out, or do you think I need a real teacher?
Click to expand...

Meditation would be a good option IMO. Just do a little research if you want to.
 
Here is a template of my new program. 3 day full-body.

Week 1-2 /4 sets x 10 reps RI 60 sec
Week 3-4 /3 sets x 5 reps
Week 5-6 /3 sets x 8 reps
Week 7-8 /3 sets x 3 reps


Workout A

Dynamic warmup

1) Snatch
8 sets x 2 reps (light, working on technique)

2) a) Deadlift
b) DB bench press

3) a) Lunges
b) DB rows

Stabilization/ core

Workout B

Dynamic warmup

1) Clean and press
8 sets x 2 reps (light, working on technique)

2) a) Front squat
b) Pullup

3) a) One arm OH press
b) Single legged RDL's

Stabilization/ core

I will rotate these two workouts like this: A, B, A / B, A, B

I will also do some steady state cardio, tai chi, yoga and sprints
 
Workout looks good. I briefly read the discussion in the training thread too. Good info.

:thumb:
 
Today-

Wake up- Tai chi/ 1 hour

Later

Dynamic warmup

1) Snatch RI 30sec (light, working on technique)
bar- 2x2, 95- 3 sets x 2 reps, 115- 3 sets x 2 reps

2)a) Deadlift RI 60sec
225- 1 x 10, 275- 3 x 10
b) Unilateral DB bench press
70- 1 x 10, 80- 3 x 10

3)a) Lunges RI 60sec
70's- 1 x 10, 80's- 3 x 10
b) DB rows
75- 1 x 10, 80- 3 x 10

V- ups/ bird dogs x 2


Stretch


I went hard but not ballistic. It felt a bit weird to mix deadlifts with unilateral bench press a may just do regular DB bench press. It's not a big deal but it did sort of screw up my rhythm. It's also that I am still nervous to bench. I did not feel that strong with these and it really showed as 10 reps of 80 was tough. But when it comes to rows it's the opposite- 80 was too easy I'm sure I could have done 90's for 10. Lunges are always hard, I was trying to get a good range of motion and focused a lot on my form- I don't just want to hammer these out, I want to work on improving my extension. I did the v-ups and supermans on my foam roller. Time to hit the kitchen. :lol:
 
Looks like a tiring workout, good job.
 
Today-

Early morning
Yoga- 30min (wish I like yoga more than I do. :laugh:)

Afternoon

Warmup- 20min walk , BW step-ups the picnic bench 12 each side

(Stair hops to high cement block x 10, pistols x 10 each side, one foot hops to lower block) x 5

5 minutes easy walking

Stair sprints- (big strides up, walking down) no rest at bottom x 10

Walk back to car 15 min


Really fun workout. -19 celsius but sunny. Snow covered wooden steps. With a view of the river. A bunch of snowboarders were doing urban rails in the park I train in (no not the kind you do on a mirror the other kind). They were really good but one guy bit it and hit a chain link fence. :)
 
My god -19 cel... how do you stand that i can't take 8 Fahrenheit.
 
I would comment but have no idea how cold -19 cel is?? Why not just speak in fahrenheit?

They don't speak english in canada? :p
 
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