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A Baker's dozen
- Thread starter Bakerboy
- Start date
Today-
Tai chi 1 hour
Rest
EAT
Tai chi 1 hour
Rest
EAT
Brutus_G
Registered
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- Mar 8, 2006
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If a girl cant squat 2 plates she just isnt hardcore.(shit im squating 2 plates lol)
Chen style Tai chi is what I do. Here is a link. http://www.taichiacademy.com/chen.htm
Good Stuff Brother BB!!!
Today-
Warmup- marches, skipping (knees high), burpees, jumping jacks x 3
Stair sprints 10 sets- 1st set walking, last set walking (run up, walk down)
Lateral hops over an outdoor bench 10 reps x 3 sets
Stretch
Warmup- marches, skipping (knees high), burpees, jumping jacks x 3
Stair sprints 10 sets- 1st set walking, last set walking (run up, walk down)
Lateral hops over an outdoor bench 10 reps x 3 sets
Stretch
It was fun!
yea, it looked like you were having fun! After I adjusted my binoculars a little bit I could really see the smile on your face.
Interesting, obviously I would have to be taught but it looks interesting.
Today-
Warmup- jumping jacks, burpees, bw walking lunges x 3/ skipping 3 min x 3
Single leg RDL's RI 2min
35's x 10, 45's x 8, 50's x 6
L Pullups/ chinups RI 90 sec
13, 11, 10/ 10, 8, 6 (+25, +35, +45)
One arm rows RI 60 sec
70 x 10
80 x 8
90 x 5
Reverse fly's RI 90 sec
15 x 10
20 x 8
25 x 6
Rollouts RI 2 min
10, 8, 8
Stretch
I have not had any chest pain in 5 days. This is good but I am still concerned that it will come back while I am doing something like bench press and I won't be able to stop the weight from crushing me... sounds stupid I know. I did bench press for the first time last week but I was nervous doing it. I may stick to pushups until I am more confident. This is also why I have long RI's for doing things like rollouts as they put a lot of stress on my chest.
Warmup- jumping jacks, burpees, bw walking lunges x 3/ skipping 3 min x 3
Single leg RDL's RI 2min
35's x 10, 45's x 8, 50's x 6
L Pullups/ chinups RI 90 sec
13, 11, 10/ 10, 8, 6 (+25, +35, +45)
One arm rows RI 60 sec
70 x 10
80 x 8
90 x 5
Reverse fly's RI 90 sec
15 x 10
20 x 8
25 x 6
Rollouts RI 2 min
10, 8, 8
Stretch
I have not had any chest pain in 5 days. This is good but I am still concerned that it will come back while I am doing something like bench press and I won't be able to stop the weight from crushing me... sounds stupid I know. I did bench press for the first time last week but I was nervous doing it. I may stick to pushups until I am more confident. This is also why I have long RI's for doing things like rollouts as they put a lot of stress on my chest.
I am going to continue with my current program for one more week and then start something new. I want to go back to a three day full body program with one or two olympic lifts each day plus more uni-lateral work, tai chi, and sprints.
Excellent w/o Brother BB, since your nervous about benchin again, have you thought about maybe tryin the Hammer Strength equipment??? That can go a long way in strength AND confidence my Friend!!!
Arch that is a good idea except I train at home so I don't have that option.
I may start back with DB's and just see how it goes...
I may start back with DB's and just see how it goes...
Thats a bummer, but DB's would definatly help as well, Best Wishes my Friend!!!
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That was great!! hahahhaha. 
Today-
Morning
Tai chi- 1 hour
Afternoon
Walk- 1 hour
Morning
Tai chi- 1 hour
Afternoon
Walk- 1 hour
lawl
Today-
Warmup- Marches/ jumping jacks, skipping/burpees x 2
Clean and press- with bar 5 x 5
Circuit 1 RI 60 sec
a) DB step-ups 35's x 12/ DB snatch 35's x 5
b) DB step-ups 45's x 10/ DB snatch 45's x 5
c) DB step-ups 50's x 8/ DB snatch 50's x 5
Circuit 2
3 warmup sets of pushups rolling a MB between my hands 20 x 3/
Single leg hops to box 5 x 3
Unilateral DB bench press/ Unilateral DB standing calf raises RI 2 min
a) 65 x 10/ 65 x 20
b) 75 x 8/ 75 x 15
c) 85 x 5/ 85 x 12
Reverse fly's RI 90 sec
15 x 12, 20 x 10, 25 x 6
Rotator cuff work
v-ups/ side planks x 2
Stretch
This workout kicked my ass. Time to eat.
Warmup- Marches/ jumping jacks, skipping/burpees x 2
Clean and press- with bar 5 x 5
Circuit 1 RI 60 sec
a) DB step-ups 35's x 12/ DB snatch 35's x 5
b) DB step-ups 45's x 10/ DB snatch 45's x 5
c) DB step-ups 50's x 8/ DB snatch 50's x 5
Circuit 2
3 warmup sets of pushups rolling a MB between my hands 20 x 3/
Single leg hops to box 5 x 3
Unilateral DB bench press/ Unilateral DB standing calf raises RI 2 min
a) 65 x 10/ 65 x 20
b) 75 x 8/ 75 x 15
c) 85 x 5/ 85 x 12
Reverse fly's RI 90 sec
15 x 12, 20 x 10, 25 x 6
Rotator cuff work
v-ups/ side planks x 2
Stretch
This workout kicked my ass. Time to eat.
Good idea P, thanks. The step ups were harder that is why I did them first- because I was doing them to a high bench (past paralel).
Careful when you do them to such a high bench. It is important that you keep your hips square and you don't allow them to tip laterally and place any stress on your supporting structures. Control is key! Make sure you aren't bouncing off the back leg and be sure to lower yourself under control and not allow yourself to just 'drop' down.
I may start doing them on something lower just to be safe. The bench I step up to is 21" which may not seem high but my legs are not that long. Did you ever measure the hight of bench you step up to- I think we are close to the same height - I'm 5' 7".
No, I never measured it. It is a bench that you would use for bench press. It must be about 17-18".
I have done them to a 22" box before. I find it difficult to maintain technique on that high of a box (especially since I am short). Trying to begin a movement from that ROM is really tough.