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A Baker's dozen
- Thread starter Bakerboy
- Start date
^ The OH lunges were the only thing that made me want to chuck. Those were way harder than I thought they would be.
Today
Wake up
Tai chi/ 1 hour (outside)
Later
Day 3
Dynamic warm up
V- ups x 25/ rollouts on knees x 10 x 3
1) Cleans RI 30 sec
75, 95, 135, 145, 155, 165, 175, 185 PR- all 1 x 1
2) a) Front Squat RI 60 sec
(with 5 second pause in the hole on first two reps of each set)
225- 4 x 6
b) Chinups
(with 5 second pause at the top on the first two reps of each set)
BW + 65, 55, 45- 4 x 6
3) a) Glute ham raise RI 60 sec
BW- 4 x 6
b) Dips (with 5 second pause at bottom on the first two reps of each set)
BW + 65, 55, 45- 4 x 6
Stretch
Talk about an ego crusher. That was one of the hardest workouts I have ever experienced. I have a new respect for all you guys who play with your tempos and pauses- that shit was TOUGH!!
Wake up
Tai chi/ 1 hour (outside)
Later
Day 3
Dynamic warm up
V- ups x 25/ rollouts on knees x 10 x 3
1) Cleans RI 30 sec
75, 95, 135, 145, 155, 165, 175, 185 PR- all 1 x 1
2) a) Front Squat RI 60 sec
(with 5 second pause in the hole on first two reps of each set)
225- 4 x 6
b) Chinups
(with 5 second pause at the top on the first two reps of each set)
BW + 65, 55, 45- 4 x 6
3) a) Glute ham raise RI 60 sec
BW- 4 x 6
b) Dips (with 5 second pause at bottom on the first two reps of each set)
BW + 65, 55, 45- 4 x 6
Stretch
Talk about an ego crusher. That was one of the hardest workouts I have ever experienced. I have a new respect for all you guys who play with your tempos and pauses- that shit was TOUGH!!
katt
Registered
I haven't ventured into the tempos yet.. but I visually can imagine how hard the 5 second pause would be with the squats! I'll have to try that....someday
Nice work!
Nice work!
You're doing them with DBs, right? I'm using a BB and that's hard enough.
Thanks katt 
TT- Yes, I did them with DB's.
TT- Yes, I did them with DB's.
- Joined
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Hey BB, your workouts are really cool. Very different, and I'm liking the way you throw in other stuff like biking and kung-fu, you must be really well conditioned all round.
Today
Morning
Yoga/ 45 min
Afternoon
Day 1
Dynamic warm up
V-ups x 25/ side planks x 3
1) Back squats RI full recovery
225- 1 x 3, 275- 1 x 3, 315- 1 x 3 (tough)
2) Deadlifts RI full recovery
225- 1 x 3, 315- 1 x 3, 385- 1 x 3 (not too bad)
3) BB bench press RI full recovery
185- 1 x 3, 205- 1 x 3, 225- 1 x 3 (easy)
4) One arm rows with BB RI full recovery
95- 1 x 3, 105- 1 x 3, 115- 1 x 3 (easy, but was running out of gas)
Stretch ye old bones
I think my squats and deads are close to PR's or very close. They beat me up pretty good so I had to go lighter with the bench and rows. The only thing that sucks is that I am going to hurt tomorrow for my kung fu class- but what else is new. lol
Morning
Yoga/ 45 min
Afternoon
Day 1
Dynamic warm up
V-ups x 25/ side planks x 3
1) Back squats RI full recovery
225- 1 x 3, 275- 1 x 3, 315- 1 x 3 (tough)
2) Deadlifts RI full recovery
225- 1 x 3, 315- 1 x 3, 385- 1 x 3 (not too bad)
3) BB bench press RI full recovery
185- 1 x 3, 205- 1 x 3, 225- 1 x 3 (easy)
4) One arm rows with BB RI full recovery
95- 1 x 3, 105- 1 x 3, 115- 1 x 3 (easy, but was running out of gas)
Stretch ye old bones
I think my squats and deads are close to PR's or very close. They beat me up pretty good so I had to go lighter with the bench and rows. The only thing that sucks is that I am going to hurt tomorrow for my kung fu class- but what else is new. lol
- Joined
- Apr 14, 2006
- Messages
- 5,955
- Reaction score
- 11
- Points
- 0
- Location
- Anywhere, everywhere, nowhere....
I think I would hurt for decades after a workout like that. Nice numbers.
Of all your workouts, I think I like that last one the best. 
Very nice. 
Thanks guys.
Brutus- I like the new avi.
Today
Kung fu/ 2 hours
30 min nap -- zzzzz
Now I feel better.
Brutus- I like the new avi.
Today
Kung fu/ 2 hours
30 min nap -- zzzzz
Now I feel better.
Today
Early
Tai chi/ 1 hour
Later
Day 2
Dynamic warm up
Twisting crunches with 45# plate x 18/ bird dogs x 3
1) One arm DB swings RI 30 sec
40, 50, 60- 3 x 10
2) Circuit 1 RI 45 sec
a) BW squats x 20
b) Pushups to low box 3 x 10
c) BW rows 3 x 10 (with feet raised on ball)
d) DB see saw walking lunges 40's, 50's, 60's
e) L- Pull ups 3 x 10
3) Circuit 2 RI 45 sec
a) SLDL's
135, 205, 225 3 x 10
b) Standing calf raises (off a block)
135 x 20, 205 x 18, 225 x 15
c) Toe raises with plate
25 x 20, 35 x 18, 45 x 15 (each foot)
Stretch
Feeling a bit under the weather today so my wo kinda sucked.
Early
Tai chi/ 1 hour
Later
Day 2
Dynamic warm up
Twisting crunches with 45# plate x 18/ bird dogs x 3
1) One arm DB swings RI 30 sec
40, 50, 60- 3 x 10
2) Circuit 1 RI 45 sec
a) BW squats x 20
b) Pushups to low box 3 x 10
c) BW rows 3 x 10 (with feet raised on ball)
d) DB see saw walking lunges 40's, 50's, 60's
e) L- Pull ups 3 x 10
3) Circuit 2 RI 45 sec
a) SLDL's
135, 205, 225 3 x 10
b) Standing calf raises (off a block)
135 x 20, 205 x 18, 225 x 15
c) Toe raises with plate
25 x 20, 35 x 18, 45 x 15 (each foot)
Stretch
Feeling a bit under the weather today so my wo kinda sucked.
- Joined
- Apr 14, 2006
- Messages
- 5,955
- Reaction score
- 11
- Points
- 0
- Location
- Anywhere, everywhere, nowhere....
Another cool, kick ass workout BB. Did'nt look like feeling ill hels you back. Is an L - pullup, a pullup with your legs raised?
Thanks goob.
Yes.
Yes.
- Joined
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- Age
- 39
^ 
Today
Early
Tai chi/ 1 hour (inside)
Kung fu class (later tonight?)
I have to see how I am feeling tonight, because as of right now I feel like crap.
Early
Tai chi/ 1 hour (inside)
Kung fu class (later tonight?)
I have to see how I am feeling tonight, because as of right now I feel like crap.
^ Just a bad cold, nothing too serious.