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A Baker's dozen

^ Hi SD. To answer your question- regular DB rollouts are like the first movement in this clip: http://www.youtube.com/watch?v=ltEKm5esDmU&mode=related&search=except I am doing them on my knees (so they are not as hard).
For DB rollout fly's you start in a (narrow) pushup position with my hands on a pair of DB's then you lower yourself down in a controlled way into a cross position. The halfway point is when your nose is almost touching the floor. Then you roll your arms back in to the starting position. That's one rep.
 
Thanks Guys.

Today- OFF

I am so sore today from head to toe. :laugh: I have a knot on the left side of my upper back that I am trying to work out on the foam roller. I don't think I post stretched long enough yesterday. I can't wait for my 3 sets of 5 week to come this 4 sets of 10 shit is hard. (I think the P- funk is trying to kill me)
:lol:
 
Today-

Early- Yoga/ 30 min

Later

Dynamic Warmup

1) Snatch RI 30sec (light, working on technique)
bar- 2 x 2, 95- 2 sets x 2 reps, 115- 2 sets x 2 reps, 135- 2 sets x 2 reps

2)a) Deadlift RI 60sec
225- 1 set x 10 reps, 275- 3 sets x 10 reps
b) DB bench press (on low incline)
70's- 1 set x 10 reps, 80's- 2 sets x 10 reps, 1 set x 9 reps

3)a) Walking lunges RI 60sec
75's- 1 set x 1 lap, 80's- 3 sets x 1 lap (20 lunges per lap)
b) DB row
75's- 1 set x 12 reps, 80's- 3 sets x 10 reps

V-ups/ supermans- no rest between sets
25/ 45sec, 35 sec x 2


Stretch


What a rush! My legs feel like jello. I had a pre- workout coffee which helped give me a boost at the beginning but by the time I got to the lunges I was digging deep. I missed the tenth rep on my last rep of DB bench but other than that I feel it was an improvement from last week. I better go to the kitchen to refuel.
 
Nice job on Deads, man!
 
Wow that workout looks hard!
 
Thanks DOMS.:)

Fufu- Yeah it was hard cause I'm an old man...:laugh:
 
Bakerboy said:
^ Hi SD. To answer your question- regular DB rollouts are like the first movement in this clip: http://www.youtube.com/watch?v=ltEKm5esDmU&mode=related&search=except I am doing them on my knees (so they are not as hard).
For DB rollout fly's you start in a (narrow) pushup position with my hands on a pair of DB's then you lower yourself down in a controlled way into a cross position. The halfway point is when your nose is almost touching the floor. Then you roll your arms back in to the starting position. That's one rep.
Click to expand...


Thanks for the explanation. I will have to give these a go. They still look hard to do!! :eek:
 
SD- Yeah, I like them a lot- tell me how you like them. You can do them old school with a long bar too or with an ab wheel. :)

Brutus- The weight isn't the tough part it's the 8 sets that's killing me. I don't know how high I can jump, why do you ask?

fufu- :rofl:
 
Bakerboy said:
SD- Yeah, I like them a lot- tell me how you like them. You can do them old school with a long bar too or with an ab wheel. :)

Brutus- The weight isn't the tough part it's the 8 sets that's killing me. I don't know how high I can jump, why do you ask?

fufu- :rofl:
Click to expand...
I have a theory that if you can do a bw snatch then you can dunk a basketball. I also think that Every 20 pounds on the hang clean can add an inch to your vertical jump.
 
Nice workout Dude. I have trouble visualizing how your workouts are structures. I have never done or seen half the stuff you do. You pull nice numbers so it must work.
 
KelJu said:
Nice workout Dude. I have trouble visualizing how your workouts are structures. I have never done or seen half the stuff you do. You pull nice numbers so it must work.
Click to expand...

What's so weird about my workouts? What exercises do you think are weird?
Are you saying I'm weird....... :sob:............. :laugh:
 
Brutus_G said:
I have a theory that if you can do a bw snatch then you can dunk a basketball. I also think that Every 20 pounds on the hang clean can add an inch to your vertical jump.
Click to expand...

I can only snatch 150 and I weigh around 163, so you are saying if I add 13 more pounds to my snatch I can dunk a ball- would be nice! Too bad I'm pretty short (5' 7"). That's a long way up for me. :lol:
 
I want to add some O-lifts to my program, but I don't think there is room. I don't want to drop anything I am already doing. I believe I could kick ass at clean and jerk, or hang snatch, but I never get to do them.
 
KelJu said:
I want to add some O-lifts to my program, but I don't think there is room. I don't want to drop anything I am already doing. I believe I could kick ass at clean and jerk, or hang snatch, but I never get to do them.
Click to expand...

You could put them in as part of your warmup- just starting light. I love BB snatches so much I want to merry them. It is such a rush to pick up a heavy weight from the floor and in seconds have it over your head.
 
My roller workout is on hold until tonight as I have a guest today- my nephew. :) A super cool 5 year old... :thumbup:
 
Bakerboy said:
I can only snatch 150 and I weigh around 163, so you are saying if I add 13 more pounds to my snatch I can dunk a ball- would be nice! Too bad I'm pretty short (5' 7"). That's a long way up for me. :lol:
Click to expand...

Good luck :thinking:
 
Made a HUGE snowman today with my nephew. Pefect snow. Sticky a wet. getting the body (midsection) on top of the first mound was quite a feat- I swear it weighed 100+ pounds- it was like I was trying out for a strongman competition. :laugh: What a blast, my nephew rocks my world. We made it into a snowman mouse with huge ears a tiny nose and a long black tail. Winter can be a blast, it's all a matter of perspective. Kids rule. :thumbup:
 
Today-

Rope work- 4 3min rounds resting 60sec between rounds

30 min on the rollers using my track bike.

Feeling the groove, the hum. What I like about using rollers is that you have to stay in focus one wrong move and bam your down- almost bit it twice. :laugh:
 
Sounds fun. I haven't built a snowman in a while.

I got two feet of snow outside too.. GHmmm
 
Great w/o's my Friend, Fantastic story about your nephew, Children definatly are GREAT!!!
 
Today-

Wakeup- yoga/ 30 min

Later

Dynamic warmup

1) Clean and press RI 30 sec (light)
95- 2x2, 135- 3 sets x 2 reps, 155- 3 sets x 2 reps (for each rep I did 2 presses)

2)a) Front squat RI 30 sec
155- 1 set x 10 reps, 205- 3 sets x 10 reps
b) Pullups
BW x 15, BW +35 x 10, BW +25 x 10

3)a) One-arm OH press RI 60 sec
50- 1 set x 10 reps, 60- 3 sets x 10 reps
b) Single legged RDL's
50's- 1 set x 10 reps, 60's- 3 sets x 10 reps

Rollouts/ crossover medicine ball crunches
10, 8/ 20, 18


Stretch


I may have to put my core work as part of my warmup- I don't have enough gas in my tank to do it at the end. I feel like puking- I'm so glad this is the last day of the high rep stuff- it's torture. :sob::whip:...:lol:
 
Nice lifts today BB. I like the A/B program. The C/Ps looked pretty strong....It's almost your body weight. Do you have a harder time at the clean or press part ?
 
Bakerboy said:
Today-

Wakeup- yoga/ 30 min

Later

Dynamic warmup

1) Clean and press RI 30 sec (light)
95- 2x2, 135- 3 sets x 2 reps, 155- 3 sets x 2 reps (for each rep I did 2 presses)

2)a) Front squat RI 30 sec
155- 1 set x 10 reps, 205- 3 sets x 10 reps
b) Pullups
BW x 15, BW +35 x 10, BW +25 x 10

3)a) One-arm OH press RI 60 sec
50- 1 set x 10 reps, 60- 3 sets x 10 reps
b) Single legged RDL's
50's- 1 set x 10 reps, 60's- 3 sets x 10 reps

Rollouts/ crossover medicine ball crunches
10, 8/ 20, 18


Stretch


I may have to put my core work as part of my warmup- I don't have enough gas in my tank to do it at the end. I feel like puking- I'm so glad this is the last day of the high rep stuff- it's torture. :sob::whip:...:lol:
Click to expand...

The guys at your gym must shit themselves when they see a 5'7, 160 pound ,35 yr old man kicking their asses in every lift.
 
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