I love your w/o, Great stuff my Friend!!! I just might have to try some unilateral stuff!!!
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A Baker's dozen
- Thread starter Bakerboy
- Start date
Today
1.5 hours road ride (moderate pace)
Yoga 45 min
1.5 hours road ride (moderate pace)
Yoga 45 min
You seem like you have amazing cardiovascular health. Have you ever tried Guerilla Cardio?
It's a form of the Tabata Protocol. You sprint all out for 20s, then walk/jog for 10. Repeat 8 times. It's killer.
It's a form of the Tabata Protocol. You sprint all out for 20s, then walk/jog for 10. Repeat 8 times. It's killer.
^ Not exactly. I used to do a version of that- running stairs- run up/ walk down then repeat. I also do that type of sprinting on my bike. I'm not the best runner/ sprinter- I can do it but I'm not great at it. I'm more into riding. 
that is the tabata protocol. why did they rename it?
If you want some killer cardio, you can always do a timed event.
I use the rower for my clients. I set it to 10min. and they go all out for 10min. We chart the distance that they get. Then, we train for a few weeks and then we do the 10min. timed trial again, and see if they can break their distance and sustain a higher work output. Now that shit is brutal! I mean, you really work.
Saturday
Kung fu/ 2 hours
Today
Tai chi/ outside 1 hour
Later
Pull
1) V- ups (with med ball) x 25/ supermans x3
2) Deadlifts RI 60 sec
warm up
265- 2 x 12
3) Chinups/ BW face pulls RI 60 sec
BW + 20, 18, 17/ BW + 90 x 12 x 3
4) One- arm rows (unsupported) RI 60 sec
90- 2 x 12, 10 (both sides)
5) EZ bar curls/ hammer curls RI 60 sec
80- 2 x 12/ 45 x 10, 10
Stretch
Kung fu/ 2 hours
Today
Tai chi/ outside 1 hour
Later
Pull
1) V- ups (with med ball) x 25/ supermans x3
2) Deadlifts RI 60 sec
warm up
265- 2 x 12
3) Chinups/ BW face pulls RI 60 sec
BW + 20, 18, 17/ BW + 90 x 12 x 3
4) One- arm rows (unsupported) RI 60 sec
90- 2 x 12, 10 (both sides)
5) EZ bar curls/ hammer curls RI 60 sec
80- 2 x 12/ 45 x 10, 10
Stretch
Today
Early
Kung fu 1 hour (on my own, no class today)
Late afternoon
Road ride/ hills 1.5 hours
Stretch
It's a holiday today- post Canada Day... I was sweating buckets on my ride today. I found a new hill to climb which is pretty steep. It took me 10:05 min to do it standing. I did it eight times. I love climbing.
Early
Kung fu 1 hour (on my own, no class today)
Late afternoon
Road ride/ hills 1.5 hours
Stretch
It's a holiday today- post Canada Day... I was sweating buckets on my ride today. I found a new hill to climb which is pretty steep. It took me 10:05 min to do it standing. I did it eight times. I love climbing.
Good lookin w/o Brother BB, and 8 times??? That proves it, your INSANE!!!
Good Stuff though, keep it up!!!
Good Stuff though, keep it up!!!
Awesome chins/face pulls superset 
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Today
Legs
Dynamic warm up
1) Medicine ball low to high woodchoppers x 20/ crunches +35 x 25/ x3
2) Back squats RI 90 sec
warm up
215- 2 x 15
3) SLDL's RI 90 sec
warm up
265- 2 x 12
4) Pistols RI 90 sec
BW + med ball- 2 x 15, 12 (each leg)
5)a) Standing calf raises RI 90 sec
205- 18, 15
b) Toe raises
45- 20, 18 (each foot)
Yoga
Just a so so day. I wasn't feeling it today.
Legs
Dynamic warm up
1) Medicine ball low to high woodchoppers x 20/ crunches +35 x 25/ x3
2) Back squats RI 90 sec
warm up
215- 2 x 15
3) SLDL's RI 90 sec
warm up
265- 2 x 12
4) Pistols RI 90 sec
BW + med ball- 2 x 15, 12 (each leg)
5)a) Standing calf raises RI 90 sec
205- 18, 15
b) Toe raises
45- 20, 18 (each foot)
Yoga
Just a so so day. I wasn't feeling it today.
- Joined
- Jul 26, 2005
- Messages
- 14,833
- Reaction score
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- Points
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- Age
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- Location
- In my imagination.
Pistols are no joke. You have to have full body control to pull those off. I failed miserably everytime I ever tried to do one. Nice job Bakerboy!
pistols! RAWR!
dude, if you have a brick wall, I can give you a med. ball circuit that I have people do for metabolic conditioning. it is fun as hell. you just need a brick wall to return your throws to you.
dude, if you have a brick wall, I can give you a med. ball circuit that I have people do for metabolic conditioning. it is fun as hell. you just need a brick wall to return your throws to you.
Thanks guys.
funk- that would be great!
funk- that would be great!
It is 4 different throws. Time yourself while you do it and then try and beat your time as the weeks go by.
20 reps of each throw
chest pass
hip throw (it is the first one the guy does here)- 20 on each side
rotational chest pass- face sideways to the wall. you are going to use your hips to rotate towards the wall, getting triple extension of the ankle, knee and hip on the back leg and throwing the ball at the wall- 20 reps on each side
overhead pass
have fun
20 reps of each throw
chest pass
hip throw (it is the first one the guy does here)- 20 on each side
rotational chest pass- face sideways to the wall. you are going to use your hips to rotate towards the wall, getting triple extension of the ankle, knee and hip on the back leg and throwing the ball at the wall- 20 reps on each side
overhead pass
have fun
^ 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
That looks great, thank you funkster!
The only question I have is where do you think I should fit this into my program? Should I do it at the start of my chest day on Wednesdays or somewhere else? I was planning to use Wednesdays as my off day but I'm sure I could do this.
Also, how many sets should I start with? 1, 2, 3 ??
do either at the end of leg day or at the end of pull day. just use it for metabolic work.
do 3 sets. try and baet your times each week. Start with 90-120sec rest. lower the rest interval as weeks go on.
do 3 sets. try and baet your times each week. Start with 90-120sec rest. lower the rest interval as weeks go on.
Awesome. I can't wait to try it. 
Today
OFF
Went for an easy recovery ride/ 45 min
Stretch
OFF
Went for an easy recovery ride/ 45 min
Stretch
DD- Yeah, pistols are an underated movement, unilateral leg movements in general but I think 20 rep squats and OH squats are a lot harder.
TT- It's a good thing I went for that recovery ride as the DOMS in my quads is really bad today, but I know it would have been worse if I did nothing.
TT- It's a good thing I went for that recovery ride as the DOMS in my quads is really bad today, but I know it would have been worse if I did nothing.
Today
Tai chi/ 1 hour (outside)
Later
Push
Dynamic warm up
1) Russian twists 45 x 18/ bird dogs x 3
2) BB bench press RI 60 sec
warm up
175- 2 x 12
3) DB incline press RI 60 sec
75's- 2 x 12
4) BB OH press RI 60 sec
145- 2 x 10
5) DB side raises (one arm at a time) RI 60 sec
22.5- 1 x 12, 10
6) DB OH extensions (two handed) RI 60 sec
70- 2 x 12
7) One leg standing calf raises/ toe raises RI 60 sec
90- 2 x 18, 15/ 45- 2 x 18 (both sides)
Stretch
I kept the weights the same as last week, except for a few exercises and added in calf work (because I want to hit them twice a week). I'm beat, need to eat...
Tai chi/ 1 hour (outside)
Later
Push
Dynamic warm up
1) Russian twists 45 x 18/ bird dogs x 3
2) BB bench press RI 60 sec
warm up
175- 2 x 12
3) DB incline press RI 60 sec
75's- 2 x 12
4) BB OH press RI 60 sec
145- 2 x 10
5) DB side raises (one arm at a time) RI 60 sec
22.5- 1 x 12, 10
6) DB OH extensions (two handed) RI 60 sec
70- 2 x 12
7) One leg standing calf raises/ toe raises RI 60 sec
90- 2 x 18, 15/ 45- 2 x 18 (both sides)
Stretch
I kept the weights the same as last week, except for a few exercises and added in calf work (because I want to hit them twice a week). I'm beat, need to eat...
^ It's not really that great fuskison as I am only doing two sets for each movement. bowchikibowwow.... 