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A Baker's dozen

Muscle Gelz Transdermals
IronMag Labs Prohormones
side planks
planks on one leg
planks on one arm
planks with forearms on stability ball
planks with forearms on stability ball w/one leg in the air
planks with feet on stability ball
planks with toes on stability ball (foor dorsiflexed)

and then....

planks with no feet/no arms......I can do it...it is amazing.
 
August 1

evening- 60min ride (85%) 30min run (easy)
stretch
yoga

I had to up my calories by 700 calories (3250) because I am trying to increase my cardio by 25% for the next three weeks then I will cut it back and go back to lifting heavier.
 
August 2

Full- body

Warm up- 60 seconds skipping/ DB snatch 45's x 5

Power cleans- 135 x 5 + jerk, 150 x 5 + jerk, 155 1x3, 160 x 1
Front squats- 135 x 12 (cleaned), 155 x 10 (cleaned), 175 x 8, 225 x 6
DB rows- 55/12, 65/10, 75/8 (light)
Chin-ups- 20, BW +45/13, BW +55/8

Circuit
Handstand push ups- 17, 15, 14
Single leg RDL's- 55/10, 65/8, 75/6 x 2
Single leg calf raises- 55/20, 65/15, 75/12 x 2

Stretch



Still trying to figure out how to get under the bar better with my cleans. 160 is as high as I have ever lifted and it felt okay. Everything else was on par with last weeks lifts. My shoulders felt pretty good today. It was nice to do handstand pushups again, it's been a long time.
 
Dude, you are the master of bodyweight exercises. That's an assload of handstand pushups. Mad props.
 
^ Thanks. I used to be able to do 3 sets of 20 when all I did was BW exercises.
 
August 4

Full body

Warm up- 60 seconds skipping/ BB clean and press x 5

BB step- ups
BW/15
100/12
135/10
150/8

ATG back squats
185 x 5
225 x 5
275 x 5
295 3 x 3

DB rows
65/12
75/10
85/8

BB incline cg presses
135 x 12
145 x 10
155 x 7

Chin- ups
BW/21
BW + 45/14
BW + 65/5

Stretch


I pushed it hard today. I felt rested and ready to go. As soon as I started I knew it was going to be a good workout. I will do yoga this evening.
I am trying to do yoga 3 x week as I am working on my ankle, hip, and shoulder flexibility for my power cleans. :)
 
noice squattage man.
 
Thanks. For me 295 is heavy. I think I am going to continue doing what I did last week (light weight) 20 rep squats, (medium weight) medium rep squats, and (heavy weight) low rep squats. My legs feel strong these days and my knees are holding up pretty good. I don't want to get crazy with the weight until I ease up on the cardio and conditioning. I find strangely that my legs feel much better if I keep up with my evening rides. I just have to make sure I eat enough.
 
You just had to go and show up my squats by 5 pounds didn't you? Bastard. Hehe, nice weights you're throwing around.
 
^Well, seeing how hard you guys train makes me want to push harder.:) Remember, I only did 5 exercises today, too.
 
you're doing good in here!! keep the progress on the up and up!
 
^Thank's P that means a lot coming from you. I have a lot of respect for you. :thumbup:
 
Wow, are you related to Cowpimp?:laugh: Lots of variety and ingenuity in your workouts here. For something else to do with abs, there are saxon bends and landmines. Keep up the good work.
 
Thank's for the tip, boilermaker. I know what landmines are but I'm not sure what saxon bends are?
 
hold a pair of DBs overhead and do side bends. that is a saxon bend.
 
Hmmm those sound cool. I've seen someone do that with a medicine ball but not with db's. Thanks.
 
I like saxon side bends, definitely. I got a couple trainers where I work to start using them with their clients that can handle it, hehe.
 
August 5

Active recovery

2.5 hour track bike ride
Stretch
Yoga

I took my track bike out for a spin today. There is nothing like the rhythm of riding a fixed gear. Bikes rule. :)
 
August 6

Park stuff

Conditioning:

Tai chi

Circuit
Skip 60 seconds/ Bear crawl down steps/ single leg hops up steps (left foot/ right foot) x 5

Swim 30 minutes (easy)



This was a fun workout. The bear crawls down the steps almost killed me. If I was smart I would do it more often, it hits so many muscles at once as well as working on your coordination/ upper body strength. I decided to go for a swim for a change of pace, mostly because I'm not a great running but I wanted to throw in another cardio element. :)
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
As of today I am moving up my calories to 4,000 a day! 8 meals at 500 calories a meal. This morning I was 154, which is not that bad considering all the extra conditioning/ cardio I have been doing. I wish there was an easy way to know if 4,000 calories is too much. Basically I just look at my abs to see if I still have any, an ajust according to that. It's a pretty lame way to do it I know, but how else can I do it? I just want to get to 160 then I will maintain that for awhile.
 
Bakerboy said:
As of today I am moving up my calories to 4,000 a day! 8 meals at 500 calories a meal. This morning I was 154, which is not that bad considering all the extra conditioning/ cardio I have been doing. I wish there was an easy way to know if 4,000 calories is too much. Basically I just look at my abs to see if I still have any, an ajust according to that. It's a pretty lame way to do it I know, but how else can I do it? I just want to get to 160 then I will maintain that for awhile.
Click to expand...

i go by the mirror as well, its the best and easiest way to do it IMO
 
^ I guess I will just keep doing that too then. Thanks fUnc17. :thumbs:
 
August 7

Full- body

Warm up- skipping/ hindu pushups/ BB clean and press (60 seconds/20/10)

Deadlifts- 135/8, 185/6, 275/4, 325/3, 345/ 1x3
Unilateral db bench press- 55/10, 65/8, 80, 6
Pistols- left leg- 15, 15, 15 right leg- 15, 15, 13 (with 8kg medicine ball)
Underhand reverse pushup (with feet raised on ball)- 25, 24, 24
Pull-ups- 20, 18, 17
Farmer walks- 100's 2 circuits
V-ups- 30, 30, 30


I thought I would switch things up and throw in some reverse pushups. They were a fun change from BB rows. I used my pull- up modification set-up to do them which worked out great. My shoulders were still sore from yesterdays bear crawls so the pressing stuff was a bit uncomfortable. I'm not going to do a lot of intense cardio tomorrow because I think my body needs the break.
 
Nice workout. I tried a couple pistols for shits and giggles last night, I did a few, but they my knees felt like they were being stressed alot. They are definitely a bad ass movement.
 
^ Your right, they do stress the knees a lot. Since I have been doing front squats, I find pistols to be a bit easier. I really like pistols.
 
Bakerboy said:
^ Your right, they do stress the knees a lot. Since I have been doing front squats, I find pistols to be a bit easier. I really like pistols.
Click to expand...

Hmm that is interesting about the front squats. I have been doing front squats for about 2 months and I remember trying pistols before and they were very hard. I can do them with alot more ease now.
 
August 7

evening

90 minute road ride (pace)

Stretch
yoga- before I go to bed

I hate eating so much. I just came back from a ride and all I was thinking was what the hell am I going to make to eat. :grumble:I can't imagine what it must be like to be 50# heavier. You would have to carry a duffle bag of food around with you wherever you went. It must cost big buys a small fortune to eat. :yes:
 
Bakerboy said:
August 7

evening

90 minute road ride (pace)

Stretch
yoga- before I go to bed

I hate eating so much. I just came back from a ride and all I was thinking was what the hell am I going to make to eat. :grumble:I can't imagine what it must be like to be 50# heavier. You would have to carry a duffle bag of food around with you wherever you went. It must cost big buys a small fortune to eat. :yes:
Click to expand...

I eat 8 times a day. I feel like I'm going to shit my pants about 50% of my waking hours. Does that give you a good idea of what it's like?
 
August 8

Tai chi


I'm beat today. I don't plan to do anything too strenuous today, except lift my fork to my face. I'm going to a friends party tonight so I will just eat clean until then. I'm looking forward to some much needed socialization.
Part on. :banana:
 
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