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A Baker's dozen

Be excellent to eachother.
 
August 9

Full- body

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

Power cleans- 135 x 5 + jerk, 150 x 5 + jerk, 155 x 1, 160 x 1, 165 x 1
Front squats- 135 x 10 (cleaned), 155 x 8, 175 x 6, 225 x 6, 235 x 1
DB rows- 65/10, 75/8, 85/6
Chin-ups- BW/10 (warm up), BW + 55/6, BW + 65/4

Circuit A
Single leg calf raises- 55/20, 65/12, 75/8 x 2
Rollouts- 9,8,8
Circuit B
Toe raises- 25# plate 25, 24, 21 (will change weight next time)
Saxon bends- 25, 25, 25 with 8 kg medicine ball (just trying them out)

Stretch



I was really happy with how things went today. I'm still deciding if I should take next week off or if I should just cut back for a week. I plan on taking a nap at some point today because I trained super early. It's too hot to train in the afternoon or evening this time of year. I have been eating a lot and i think this is helping me gain some strength.
 
I'm taking a week off starting after this friday's workout. I prefer just taking all time off from weights instead of going light.
 
August 9

evening

Road ride- 45min (8min hill sprint, pace, easy)
Yoga

Light rain. Felt great. Had fun on a long, fast downhill.
 
August 10

Park stuff
Tai chi

Skipping 60 seconds/ run through park (run along poles/lateral hops/ tires) / bear crawl (on grass) 50 meters/ chin- ups- max reps/ elevated situps with a twist- max reps/ x 5

Stretch
 
Wuz a bear crawl?
 
August 11

Full body

Warmup- 60 seconds skipping/ BB clean and press x 5

DB step-ups
BW/12 each side
BW + 50's/10 each side
BW + 65's/8 each side
BW + 75's/6 each side

ATG back squats
135 x 20
185 x 20
205 x 20

Unilateral DB rows
65/12
75/10
85/6

BB flat bench
135/12
185/8
225/5

Chin-ups
BW/22
BW/20
BW/18

circuit x 3
Supermans (on wobble board)
Side planks
Boats

Stretch

eat, eat, eat

I really increased the high rep squats from last week. I had it in my head since last night what weight I was going to do. It was no picnic. I had to dig deep on the last 4 at 205. My RI's for the squats were 3min, 4min and 5min.
Next time, I plan to raise the weight on my last set by 20# and see how many reps I can mash out. I am so fired up right now. Funny, I used to hate squats now I love them. I am trying to hit 25 chin-ups for 3 sets. When I used to do BW exercise, exclusively, my record was 25, 25, 21, so I know it's not completely out of reach. Whatever, I'm in it for the long haul. :)
 
lawl, 20 rep squats, omg.
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
Just looked over you w/o again, solid strength all around! My squat workout today was inspired by you.
 
Your strength to weight ratio is bitchin'. Don't you weigh like 150-160?
 
^ Thanks Cow. I weighed 156 this morning. I only want to get to 160 and then maintain that for a bit. I am only 5' 7". A shorty. :laugh:
 
June 12

Tai chi

Later, I will go for a light spin. Legs are sore.
I will try to do some yoga this evening but I'm feeling lazy today so who knows. :)
 
You're 34??? I thought you were in your early 20's, lawl.
 
Bakerboy said:
What's wrong with being 34? :sob:
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Nothing, I was just suprised. You must have a young aura, I can detect these things even over the internet. :thumb:

Plus your username has "boy" in it, I suppose that came into play a bit too.
 
fufu said:
Nothing, I was just suprised. You must have a young aura, I can detect these things even over the internet. :thumb:

Plus your username has "boy" in it, I suppose that came into play a bit too.
Click to expand...

The funny/weird thing is you are not the first person to say that to me. :hehe:
 
August 13

Park stuff
Tai chi

Circuit
Dive bombers- 20, run up stairs (full sprint), walk down (recovery), skip 60 seconds, repeat x 5
Relax for 10 minutes/ stretch

Plank- 08:39 (later at home)

The circuit I did was pretty fun and went by quickly. I wanted to put in a back movement (like seated rope drags pulling a rubber boating bag filled with sand bags but I did not feel like hauling that shit from my place to the park and back again.) I think what I will do next time is get some old tires and stash them in the trees. Then all I will have to bring from my place is the rope and a pair of gloves. It's a take off from a fireman's drill. Then I would throw the tire down the hill (with one end tied to the rope) and when I reached the top of the stairs I would drag it up as fast as I could then throw the tire down the hill again and descend the stairs.
 
you could do chin ups on tree branches

or you could do isometric pulls against a park bench.
 
P-funk said:
you could do chin ups on tree branches

or you could do isometric pulls against a park bench.
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Yeah, chin ups on tree branches would be cool, but I already do a lot of chin-ups, I was trying to do something that hit the other plain.

The isometric hold is a good idea, I would like to do it bouldering style where I was holding myself on the roof of something. The other park that I go to has monkey bars so it would work there but not at the park by my place. :scratch:
 
if you want to hit the other plane, then lie down near a bench or something you can grab onto and do some supine pull ups.
 
P-funk said:
if you want to hit the other plane, then lie down near a bench or something you can grab onto and do some supine pull ups.
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Thanks P, that's a great idea. You are one smart cookie. :thumbup:
 
supine pull ups are one of my favorites in the gym for myself and my clients.

I know you are big on getting the torso engaged. here are the progressions you can run through:

supine pull up.....
1) knees bent feet on the floor (hook lying position; think leg position like doing a sit up) bridge up like doing a glute bridge, squeeze glutes, hold, and perform reps.

2) straight legs. no more hook lying position. straighten the legs out, bridge up by pushing through the back of the heels on the ground, squeeze glutes, and perform reps.

3) one foot in hook lying one leg extended out straight and held in air

4) straight legs one help in air

5) both legs straight, feet on stability ball

6) both legs straight, one foot on stability ball, one foot up in the air.
 
I agree with the supine rows. Those things are awesome, and I include them in my circuits all the time. I like to use blast straps sometimes too.
 
Oh, and you could also do some sternum chinup to kind of create a hybrid movement between the two planes of motion.
 
Thanks P, always nice to expand the repetoire. Great info.
 
CowPimp said:
Oh, and you could also do some sternum chinup to kind of create a hybrid movement between the two planes of motion.
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yea, the only thing I hate about that exercise is the extreme amount of hyperextension you have to get into to hit the horizontal plane. my back doesn't like it so much.
 
CowPimp said:
I agree with the supine rows. Those things are awesome, and I include them in my circuits all the time. I like to use blast straps sometimes too.
Click to expand...

Yeah, blast straps. Another great idea. Thank you. :)
 
P-funk said:
yea, the only thing I hate about that exercise is the extreme amount of hyperextension you have to get into to hit the horizontal plane. my back doesn't like it so much.
Click to expand...

I just keep my torso rigid and I don't seem to hyperextend much, or at all, at the lumbar spine, only along the thoracic portion. Or maybe I just don't notice it...
 
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