Thank guys
Tonight
I just came back from a fast 45 min spin- damn that felt good.
Tonight
I just came back from a fast 45 min spin- damn that felt good.
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A Baker's dozen
- Thread starter Bakerboy
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Thank guys
Tonight
I just came back from a fast 45 min spin- damn that felt good.
Damn dude, you always do the cool stufff that I want to do. I want to start spinning, but the spinning class is over by the time I get off of work.
^ It wasn't a spinning class- are you 
! I was on my track bike. I would never ride a bike that doesn't move; I'm too much of a purest when it comes to riding. lol 
Today
Early
Tai chi/ 1 hour (inside)
Later tonight
Kung fu/ 2 hours (class)
! I was on my track bike. I would never ride a bike that doesn't move; I'm too much of a purest when it comes to riding. lol Today
Early
Tai chi/ 1 hour (inside)
Later tonight
Kung fu/ 2 hours (class)
Does that mean the treadmill is taboo too?
Another child of the early 70'sA couple of hits on the ol' bong ought to do the trick.
.
If I do run I like to do it outside or on an indoor track. I'm not saying that treadmills and spin bikes don't have their place, I just don't like them.
^ Yes, but I'm not that great at it.
Today
Early
Yoga/ 45 min
Later
Dynamic warm up
1) a) Back squats RI 60 sec
warmup
275- 4 x 5
b) Handstand push ups
BW with one hand raised higher (on blocks)
4 x 5
2) a) Single leg deadlifts RI 60 sec
75's- 4 x 5 (each leg)
b) Pullups
BW + 65- 3 x 8
3) a) Twisting crunches
with 45- 3 x 20
b) V-ups
2 x 25
4 a) Supermans x 3
b) Straight leg raises to head 3 x 8 (with 10 lb ankle weights, hanging from pullup bar)
5) a) Fallouts RI 60 sec
BW + 65 (inside backpack) 4 x 5
b) BW rows + 65 (inside backpack) 4 x 5
Stretch
Death.
Early
Yoga/ 45 min
Later
Dynamic warm up
1) a) Back squats RI 60 sec
warmup
275- 4 x 5
b) Handstand push ups
BW with one hand raised higher (on blocks)
4 x 5
2) a) Single leg deadlifts RI 60 sec
75's- 4 x 5 (each leg)
b) Pullups
BW + 65- 3 x 8
3) a) Twisting crunches
with 45- 3 x 20
b) V-ups
2 x 25
4 a) Supermans x 3
b) Straight leg raises to head 3 x 8 (with 10 lb ankle weights, hanging from pullup bar)
5) a) Fallouts RI 60 sec
BW + 65 (inside backpack) 4 x 5
b) BW rows + 65 (inside backpack) 4 x 5
Stretch
Death.
good stuff
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Agreed. You can also add super creative to that too.
The staggered hand stand push-ups sound pretty evil! Single leg deadlift is genius, I would never have thought of that.
Nice work!
Brutus_G
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You're looking pretty dam solid on those Squats, man!
"Fallouts". Sounds like an emo exercise...
"Fallouts". Sounds like an emo exercise...
Today
Early
Tai chi/ 1 hour (in the great outdoors)
Later
Dynamic warm up
Decline crunches + 35# plate- 3 x 15/ low to high woodchops with 35# plate -3 x 15 (each side)
1) Front squat RI full recovery
Warm up
265, 245, 235, 225- 4 x 5
2) Incline bench rows RI full recovery
90's, 85's, 80's, 75's,- 4 x 5 (with 3 second pause at top of every rep)
3) One arm DB incline bench press RI full recovery
90's, 85's, 80's, 75's- 4 x 5
4) Straight leg RDL's RI 90 sec
225- 3 x 8
5) a) CG bench press RI 90 sec
205, 185, 165, 135- 3 x 8
b) DB hammer curls
50's- 3 x 8
Stretch
Thats it. Time to take a week off the weights and then start back fresh. I'm still going to be doing biking, tai chi, yoga and kung fu.
Early
Tai chi/ 1 hour (in the great outdoors)
Later
Dynamic warm up
Decline crunches + 35# plate- 3 x 15/ low to high woodchops with 35# plate -3 x 15 (each side)
1) Front squat RI full recovery
Warm up
265, 245, 235, 225- 4 x 5
2) Incline bench rows RI full recovery
90's, 85's, 80's, 75's,- 4 x 5 (with 3 second pause at top of every rep)
3) One arm DB incline bench press RI full recovery
90's, 85's, 80's, 75's- 4 x 5
4) Straight leg RDL's RI 90 sec
225- 3 x 8
5) a) CG bench press RI 90 sec
205, 185, 165, 135- 3 x 8
b) DB hammer curls
50's- 3 x 8
Stretch
Thats it. Time to take a week off the weights and then start back fresh. I'm still going to be doing biking, tai chi, yoga and kung fu.
katt
Registered
Nice workout bb
A week off is a good thing.... We are just about at a week, and I feel totally refreshed, but ready to hit it again
A week off is a good thing.... We are just about at a week, and I feel totally refreshed, but ready to hit it again
BB---you gotta post a pic up here some day, you lift some serious poundages, and at your bodyweight, I would love to see what you look like....you gotta be pretty solid for what you weigh and what you lift 
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Well played BB. Superb numbers. I guess that was one of your more 'orthodox' workouts.....
^ We will see. 
My new program is going to be based around a three day/ push, pull, legs setup except I will be doing it in a different order. I will be working legs 2x a week instead of 3x which has been tough with all the other stuff I have been doing. My sets/ reps will work like this:
Weeks (1-2) 2 x 12-15
Weeks (3-4) 3 x 8-10
Weeks (5-6) 4 x 3-6
Tuesday- Legs
Thursday- Push
Sunday- Pull
The other days will be OFF days or some type of active recovery. Kung fu will be on Mondays and Saturday.
Day 1 Legs
1) Core (two movements)
2) Squats (front or back)
3) SLDL
4) Lunges
5) a) Standing calf raises
b) Toe raises
Day 2 Push
1) Core (two movements)
2) Flat bench
3) Incline DB bench
4) One arm DB OH press
5) Side raises
6) Skull crushers
Day 3 Pull
1) Core (two movements)
2) Deadlifts
3) CG chinups/ face pulls
4) DB rows
5) EZ bar curls/ hammer curls
My new program is going to be based around a three day/ push, pull, legs setup except I will be doing it in a different order. I will be working legs 2x a week instead of 3x which has been tough with all the other stuff I have been doing. My sets/ reps will work like this:
Weeks (1-2) 2 x 12-15
Weeks (3-4) 3 x 8-10
Weeks (5-6) 4 x 3-6
Tuesday- Legs
Thursday- Push
Sunday- Pull
The other days will be OFF days or some type of active recovery. Kung fu will be on Mondays and Saturday.
Day 1 Legs
1) Core (two movements)
2) Squats (front or back)
3) SLDL
4) Lunges
5) a) Standing calf raises
b) Toe raises
Day 2 Push
1) Core (two movements)
2) Flat bench
3) Incline DB bench
4) One arm DB OH press
5) Side raises
6) Skull crushers
Day 3 Pull
1) Core (two movements)
2) Deadlifts
3) CG chinups/ face pulls
4) DB rows
5) EZ bar curls/ hammer curls
Not everyone, just D. Once he got his pic up (after a year) he thinks we should all have them up RIGHT NOW!!!
Not everyone, just D. Once he got his pic up (after a year) he thinks we should all have them up RIGHT NOW!!!
Damn right. I dont want to be the only one with a new one up! Hell everyone was all over me about getting one up so once I did I figured everyone needed to see it so they could leave me alone for a while. Hell people are already saying I want to see an update.....
On another note.....BB I like to have 2 quad and 2 ham dominant exercises on leg day. You have 2 quad and 1 ham. Anyhoo just thought I would point that out.
On another note.....BB I like to have 2 quad and 2 ham dominant exercises on leg day. You have 2 quad and 1 ham. Anyhoo just thought I would point that out.
But I am doing conventional deadlifts on my pull day so I thought I could get away with it.
But I am doing conventional deadlifts on my pull day so I thought I could get away with it.