• Please REGISTER at Anabolic Steroid Forums, and become a member of our NEW community!

A Baker's dozen

20060510-hine002.jpg

really good times... cool bike.
 
Today - REST

eat, eat, eat...


So I am going to start a new program in one week based around 3 fullbody workouts per week with the main focus of working on one olympic type lift each day. I also want to put in some unilateral work, tai chi and sprint or cardio. For the olympic stuff I was thinking about cycling these rep/ sets-
5 x 5, 3 x 3, 3 x 1 and the other stuff I will mix each workout with high rep 8-10 x 3 and or 12, 10, 8 and lower reps in the 5-6 range for 3 or 4 sets.
Rest intervals will be anywhere from 45 sec to 2-3 min depending on what I am doing and what week it is...

This is a rough idea, it still needs tweeking.

Day 1 Snatch day
BB snatch
One unilateral movement (bulgarian squats or step-ups)
Rows- BW or DB
Pushups- with MB, clapping, whatever
Pullups- towel, L-ups, typewriters whatever
Stabilization/ core

Day 2 Front squat day
Front squat
Unilateral bench press
Rows
Circuit
Chinups/ one legged RDL's
Rotator cuff work
Stabilization/ core (rollouts, planks, bird dogs whatever)

Day 3 Clean + Press day
Clean + press
Lunges or pistols
Chinups
Reverse fly's
Stabilization/ core
 
Looks like a fun and well balanced program!
 
Looks good, not necessarily fun, LOL!!! Best Wishes to you Brother BB!!!
 
Today-

Warmup- Marches, jumping jacks, burpees x 3
skipping 3min x 3

Deadlift RI 3min
5 warmup sets x 5 reps
225 x 10, 275 x 8, 315 x 6, 365 x 4

Squat RI 2min
5 warmup sets x 5 reps
205 x 10, 225 x 8, 255 x 6

DB reverse lunges RI 90 sec
50's x 10 x 3


Stretch


I am already thinking about my next program. It will be good to do some olympic stuff again. Everything went pretty smooth today. I have been very disciplined with getting enough calories so my weight is slowly moving up I was 161 this morning. 5 pounds up or down with me makes a huge difference in my energy.
 
Nice deads there BB. I didnt realize your deads were so strong.
 
Deadlifts and Squats on the same day? You nuts dude, but nice job.
 
Thanks DD.

KelJu - I never professed to be smart guy.:hehe: It's actually not that bad because I only do three exercises. Anyway, it's my last week on this program before I go to something new.
 
Bakerboy said:
Thanks DD.

KelJu - I never professed to be smart guy.:hehe: It's actually not that bad because I only do three exercises. Anyway, it's my last week on this program before I go to something new.
Click to expand...

Your 6 reps on squat and 4rm on deads are exactly what i think i can 1rm. Kinda odd huh lol.
 
Excellent Brother BB, definatly strong my Friend!!!
 
Bakerboy said:
Today - REST

eat, eat, eat...


So I am going to start a new program in one week based around 3 fullbody workouts per week with the main focus of working on one olympic type lift each day. I also want to put in some unilateral work, tai chi and sprint or cardio. For the olympic stuff I was thinking about cycling these rep/ sets-
5 x 5, 3 x 3, 3 x 1 and the other stuff I will mix each workout with high rep 8-10 x 3 and or 12, 10, 8 and lower reps in the 5-6 range for 3 or 4 sets.
Rest intervals will be anywhere from 45 sec to 2-3 min depending on what I am doing and what week it is...

This is a rough idea, it still needs tweeking.

Day 1 Snatch day
BB snatch
One unilateral movement (bulgarian squats or step-ups)
Rows- BW or DB
Pushups- with MB, clapping, whatever
Pullups- towel, L-ups, typewriters whatever
Stabilization/ core

Day 2 Front squat day
Front squat
Unilateral bench press
Rows
Circuit
Chinups/ one legged RDL's
Rotator cuff work
Stabilization/ core (rollouts, planks, bird dogs whatever)

Day 3 Clean + Press day
Clean + press
Lunges or pistols
Chinups
Reverse fly's
Stabilization/ core
Click to expand...

I like your new program :thumb: Looks like a great mix.
 
I like the original program, every other word was whatever. Haha
 
Yellowmoomba- Thanks. The only thing I am unsure of is in my first week when I plan to do snatches, front squats and cleans for 5sets of 5reps. That may just kill me. :laugh:

I like the original program, every other word was whatever. Haha
:lol: Yeah, that is pretty funny.
 
Today-

Tai chi- 30 min
Yoga- 30 min

Damn, I'm sore today. :laugh:
 
Whats up Brother BB, I'm sure you are sore, Good Stuff!!!
 
I thought P-Funk was?
 
P-Funk is my hero along with half the board's hero. Anyone who has his cerdentials is A-ok in my book!

Oh and hurry up and post a bunch of posts so he doesnt see this!!!
 
Today

Warmup- jumping jacks, burpees, BW lunge hops x 3
skipping 3 min x 3 rounds

Single leg RDL'S RI 2 min
40's x 10, 50's x 8, 60's x 6, 70's x 4 (added one set)

L pullups/ chinups RI 90 sec
15, 12, 11/ 12, 10, 8 (+25, +35, +45)

One arm rows RI 60 sec
100 x 5 x 3

Reverse fly's RI 90 sec
15 x 10, 20 x 8, 25 x 5

Rollouts RI 2 min
10, 9, 9


Stretch


Tough workout. I have nothing left to give. :laugh:
Now I must go eat a small horse. :lol:
 
Bakerboy said:
Tough workout. I have nothing left to give. :laugh:
Now I must go eat a small horse. :lol:
Click to expand...

That's not even funny...:finger:...I work with horses. :laugh:

Nice workouts BTW! :thumb:
 
SD, no horses today. hahahaha.

Thanks fufu and Brutus. I'm still a ways away from where I was with my chins and pullups 6 months ago but I'm slowly battling back.... :thumbup:


Today-

Rollers- 30 min (on my track bike)
Rope work- 5 x 3 minute rounds


I have not been on my rollers in a very long time 99% of the time I would ride outside but I felt like doing something different today. I'm living large. :laugh:
I will do tai chi tonight.
 
Lookin solid, Best Wishes Brother BB!!!
 
You must log in or register to reply here.
Back
Top