• Please REGISTER at Anabolic Steroid Forums, and become a member of our NEW community!

A Baker's dozen

Muscle Gelz Transdermals
IronMag Labs Prohormones
Today

Early
Tai chi/ 1 hour

Later

Dynamic warmup

V-ups x 20/ supermans x 3

1) Clean and Press RI 30 sec
All 2x2- 95, 135, 155, 165, 175, 185 PR

2)a) Front squats RI 60 sec
225- 1 x 3, 245- 1 x 3, 255- 1 x 3
b) Pullups
BW + 70 x 3, BW + 65 x 3, BW + 60 x 3

3)a) One-arm OH press RI 60 sec
80- 1 x 3, 85- 2 x 3 (x2)
b) Single legged RDL's
80's- 1 x 3, 85's- 2 x 3 (x2)


Stretch


Thats it. Now I will take a week off- just doing some BW and conditioning work but no weights. I'm not sure what I want to do next- but I have some time to think about it. Thanks Dale and P for helping me with this program- it kicked butt. :thumbup:
 
My god it must be comcial to see soemone 160 pounds strapping on 70 pounds and knocking out reps on pullups. Your front squat is like my back lol.
 
Brutus_G said:
My god it must be comcial to see soemone 160 pounds strapping on 70 pounds and knocking out reps on pullups. Your front squat is like my back lol.
Click to expand...

Bakerboy weighs 160lbs!???!?!??!

Fucking hell!

Now those lifts are even more awesome!
 
^ I'm more like 163- 165 now.
Blushing.jpg
 
Fantastic w/o and PR Brother BB!!!
 
I really like those 1-arm overhead presses! Nice weight as well.
 
BB is the guy you invite to your gym to attract attention.
 
Brutus_G said:
My god it must be comcial to see soemone 160 pounds strapping on 70 pounds and knocking out reps on pullups. Your front squat is like my back lol.
Click to expand...

yeah, that's the disadvantage of weighing over 220 pounds like me, when you do weighted exercises, you don't get the same love since you aren't stapping on as much weight, nevertheless, I still find it more impressive to be doing that at his bodyweight as opposed to mine. I have more meat on me to help, his is just pure strength + skill :thumb:
 
Hi guys. Thanks for all your kind words and encouragement.

I have been still exercising- just not with weights- trying to step up my stretching- I have been doing an hour of Shaolin Kung Fu stretching everyday. I am also walking a lot, riding my bike (sprints), plus doing 30-60 min of yoga and or Tai chi.

I am going to workup to 1.5 hours of stretching everyday- my flexibility needs work.

I'm still deciding what type of program I plan to do next. I have a lot of things I want to improve but they all can't be worked on at once. :)
 
lawl I'm moving in with bakerboy.
 
Bakerboy said:
Hi guys. Thanks for all your kind words and encouragement.

I have been still exercising- just not with weights- trying to step up my stretching- I have been doing an hour of Shaolin Kung Fu stretching everyday. I am also walking a lot, riding my bike (sprints), plus doing 30-60 min of yoga and or Tai chi.

I am going to workup to 1.5 hours of stretching everyday- my flexibility needs work.

I'm still deciding what type of program I plan to do next. I have a lot of things I want to improve but they all can't be worked on at once. :)
Click to expand...

:clapping: :thumb: Good Stuff Brother BB!!!
 
So I am working on making my new program and this is my rough draft.
I will be training with weights 3 every 7-8 days based on heavy, light, medium days (total body). I will be focusing on my strength on my heavy days, power and endurence on my light days, and hypertrophy on my medium days. I will do tia chi and or yoga before each session as well as on my days off. I am still working on my flexibility/ balance. I will do some steady state cardio and bike or stair sprints too to round out my conditioning. I plan to do this program for 6 weeks.

Day 1 (Heavy) week 1-3/ 4 x 5, week 4-6/ 3 x 3 RI full recovery

Core/ stabilization
Deadlifts (will rotate- each week what movement I do first- deads or squats)
Back squats
Bench press
DB Rows

Day 2 (Light) week 1-3/ 3 x 12 week 4-6/ 3 x 10 RI 60 sec, 45 sec

Core/ stabilization

Circuit 1
1)a)Lateral hops
b) DB snatch
c) Pullups

Circuit 2
2)a)One foot hops onto bench
b) Pistols or lunges
c) Chinups

Day 3 (Medium) week 1-3/ 3 x 8, week 4-6/ 4 x 6 RI 90 sec, 60 sec

Core/ stabilization

1)a) BB cleans 3 x 1
b) Front squats
c) Pullups

2)a)BB OH press
b)RDL's
c)Chinups or rows
 
I respect your ability to know your strengths and weaknesses and doing something about them. I should work on my cardiovascular system, but I opt for more lifting just because I had cardio workouts.

BTW, how do you like the kung fu?
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
^ Well your focus is getting HUGE and come summer time to look good in those speedos fufu and I bought you. :laugh:

The kung fu is humbling. An old guy I know and respect is training me (one on one) two times a week- basically undoing all my previous bad habits that I learned from a few years of mediocre instruction.
 
Looking over things now. I need to fix my day two.

I think I should put the hops at the end of my warmup before my core work and replace with some uni-lateral leg work. :thinking:
 
Bakerboy said:
^ Well your focus is getting HUGE and come summer time to look good in those speedos fufu and I bought you. :laugh:

The kung fu is humbling. An old guy I know and respect is training me (one on one) two times a week- basically undoing all my previous bad habits that I learned from a few years of mediocre instruction.
Click to expand...

I did Kung-fu for a while before I started lifting, and I've got to say the 40 minute warm up is the hardest of any sport or martial arts i ever did.
Holding a low Dragon stance for 3 mins at a time is killer. Wish I'd stuck it out - such a graceful martial art.
 
Bakerboy said:
So I am working on making my new program and this is my rough draft.
I will be training with weights 3 every 7-8 days based on heavy, light, medium days (total body). I will be focusing on my strength on my heavy days, power and endurence on my light days, and hypertrophy on my medium days. I will do tia chi and or yoga before each session as well as on my days off. I am still working on my flexibility/ balance. I will do some steady state cardio and bike or stair sprints too to round out my conditioning. I plan to do this program for 6 weeks.

Day 1 (Heavy) week 1-3/ 4 x 5, week 4-6/ 3 x 3 RI full recovery

Core/ stabilization
1)Deadlifts (will rotate- each week what movement I do first- deads or squats)
2) Back squats
3) Bench press
4) DB Rows

Day 2 (Light) week 1-3/ 3 x 12 week 4-6/ 3 x 10 RI 60 sec, 45 sec
Lateral/ one foot hops as part of my warmup
Core/ stabilization

Circuit 1
1)a) DB snatch
b) Step-ups
c) Pullups

Circuit 2
2)a) Pistols or lunges
b) Chinups

Circuit 3
3)a) Standing calf raises
b) Toe raises with reverse fly's

Day 3 (Medium) week 1-3/ 3 x 8, week 4-6/ 4 x 6 RI 90 sec, 60 sec

Core/ stabilization

1)a) BB cleans 3 x 1
b) Front squats
c) Pullups

2)a) BB OH press
b) RDL's
c) Chinups or rows
Click to expand...

That's a bit better...
 
On your core/stabilzation day I am assuming if you do rows they will be done unsupported? You could even do them on one leg, that would be cool. Just an idea.
 
fufu said:
On your core/stabilzation day I am assuming if you do rows they will be done unsupported? You could even do them on one leg, that would be cool. Just an idea.
Click to expand...

That's a good idea! Thanks captain. :clapping:
 
Glad I could offer something.
 
I will be awaiting the crazy workouts you will knock out this time around.
 
You must log in or register to reply here.
Back
Top