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A Baker's dozen
- Thread starter Bakerboy
- Start date
^ I know he gave it to me. He was giving me mouth to mouth.
yes, colds doth suck.
Sorry if I transmitted a cold to any of you guyths... I didnt mean to!
Computer virus.....
Today
Early
Yoga/ 45 min
Later
Day 3
Dynamic warm up
Rollouts (on knees) 12, 10, 10/ bird dogs x 3
1) Cleans RI 30 sec
75, 95, 135, 145, 155, 165, 175, 185 all 1x1
2)a) Front squat RI 60 sec
225- 4 x 6 (5 second pause on 1st, 3rd and 5th reps)
b) Pull ups/ chin ups mix
75 total reps
3)a) Glute ham raise RI 60 sec
BW + 25- 4 x 6
b) Dips
BW + 65, 55, 55, 45 (with 5 sec pause at bottom of 1st, 3rd and 5th rep)
Stretch
Death.
Early
Yoga/ 45 min
Later
Day 3
Dynamic warm up
Rollouts (on knees) 12, 10, 10/ bird dogs x 3
1) Cleans RI 30 sec
75, 95, 135, 145, 155, 165, 175, 185 all 1x1
2)a) Front squat RI 60 sec
225- 4 x 6 (5 second pause on 1st, 3rd and 5th reps)
b) Pull ups/ chin ups mix
75 total reps
3)a) Glute ham raise RI 60 sec
BW + 25- 4 x 6
b) Dips
BW + 65, 55, 55, 45 (with 5 sec pause at bottom of 1st, 3rd and 5th rep)
Stretch
Death.
katt
Registered
my gawd - your workouts are intense..!! I would be totally dying!
I want to be as strong as you ..
I want to be as strong as you ..
^ Looking at your journal entries I think you are. 
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Jeeeeezzzz. Nice workout BB. Those Dips look really tough, and that's not mentioning the front squats.....
....also 75 chin\ pullups??????!!!!!!!!!!!!!:0
....also 75 chin\ pullups??????!!!!!!!!!!!!!:0
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- Age
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gosh darn, nice fargin chin/pull up volume!
Are you pausing in the hole with the front squats? Those are pretty tough, I may start doing them again actually.
Looks super solid all around, maybe of the best workouts I have seen in this journal.
Are you pausing in the hole with the front squats? Those are pretty tough, I may start doing them again actually.
Looks super solid all around, maybe of the best workouts I have seen in this journal.
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- Age
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- Location
- In a van, down by the river...
It's an exercise that I owe him. 
I'll try them tonight.
Nice workout, BB!
I'll try them tonight.Nice workout, BB!
Looks like you are over your cold 
How are those "pauses" treating you ???
How are those "pauses" treating you ???
Thanks guy's.
goob- 75 pullups/ chinups goes pretty quick when you alternate them.
Captain- Thanks. Yes, I am pausing in the hole. I am only doing this once a week on my day 3.
DD- rollouts are like this. I am doing then the easier way (on my knees). If you are really hardcore you do them standing. There are a lot of ways to do them- old school with a bb, an ab type wheel, or with two (db's new school) -that's the way I am doing them.
The god of rollouts. RossTraining - Articles
DOMS-
YM- The pauses are as tough as everyone says. It also makes my workouts longer. I do like how they make you more aware of your form.
goob- 75 pullups/ chinups goes pretty quick when you alternate them.
Captain- Thanks. Yes, I am pausing in the hole. I am only doing this once a week on my day 3.
DD- rollouts are like this. I am doing then the easier way (on my knees). If you are really hardcore you do them standing. There are a lot of ways to do them- old school with a bb, an ab type wheel, or with two (db's new school) -that's the way I am doing them.
The god of rollouts. RossTraining - Articles
DOMS-
YM- The pauses are as tough as everyone says. It also makes my workouts longer. I do like how they make you more aware of your form.
katt
Registered
Those standing rollouts look intense! I may have to try one.... that is, if I can do one..
Today
Early
Tai chi/ 1 hour (outside)
Later
Day 1
Dynamic warm up
Twisting incline crunches x 50/ supermans x 3
1) BB squats RI full recovery
135- 1 x 10, 225- 1 x 5, 275- 2 x 5
2) SLDL RI full recovery
135- 1 x 10, 225- 1 x 5, 275- 2 x 5
3) Uni lateral DB bench press (incline) RI full recovery
80- 1 x 8, 90- 1 x 5, 100- 2 x 3 (x2)
4) One arm DB rows RI full recovery
80- 1 x 8, 90- 1 x 5, 100- 2 x 5 (x2)
Stretch
I'm taking the next two days off, I need a break. I don't want to burn out.
Early
Tai chi/ 1 hour (outside)
Later
Day 1
Dynamic warm up
Twisting incline crunches x 50/ supermans x 3
1) BB squats RI full recovery
135- 1 x 10, 225- 1 x 5, 275- 2 x 5
2) SLDL RI full recovery
135- 1 x 10, 225- 1 x 5, 275- 2 x 5
3) Uni lateral DB bench press (incline) RI full recovery
80- 1 x 8, 90- 1 x 5, 100- 2 x 3 (x2)
4) One arm DB rows RI full recovery
80- 1 x 8, 90- 1 x 5, 100- 2 x 5 (x2)
Stretch
I'm taking the next two days off, I need a break. I don't want to burn out.
- Joined
- Jul 13, 2004
- Messages
- 32,369
- Reaction score
- 2,936
- Points
- 0
- Age
- 54
- Location
- In a van, down by the river...
Nice workout!
I assume that those Squats are ATG?
I assume that those Squats are ATG?
Those standing rollouts look intense! I may have to try one.... that is, if I can do one..
Yeah, you need a really strong lower back to do them standing. I can do a few that way but for now doing them on my knees is tough enough.
Tell me how you like them. Some people say you shouldn't go all the way down- like until your nose touches the ground- because they can be hard on your shoulders but when on your knees going lower is easier because you are not stabilizing your entire weight- so I go low when on my knees.
DOMS- Yes they are ATG.
Did you try the rollouts yet?
Did you try the rollouts yet?
- Joined
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- Age
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- Location
- In a van, down by the river...
DOMS- Yes they are ATG.
Did you try the rollouts yet?
Tonight. Last night was my workout. Tonight I'm going biking and doing the Rollouts.
Double D- No problem. Yeah, I like them.
Today
Early
Tai chi/1 hour
Later
45 minute recovery ride (easy)
Stretch
Today
Early
Tai chi/1 hour
Later
45 minute recovery ride (easy)
Stretch
Standing rollouts are TOUGH!!!
I need to try those.... on my knees will do. 
Today
Kung Fu/ 2 hours
Today
Wake up
Yoga/ 45 min
Later
Day 2
Dynamic warm up
Low to high woodchops with 35# plate x 20/ weighted planks x 3
1) One arm DB swings RI 30 sec
40, 50, 60- 3 x 10
2) Circuit RI 45 sec
a) OH squat- 135- 3 x 10
b) Pullups- BW- 20, 18, 15
c) One leg RDL's- 40's, 50's, 60's- 3 x 10
d) Rolling medicine ball pushups with feet on low box- BW- 3 x 20
3) Farmer's walk (using towels) RI 60 sec
90's x 3 rounds (fast)
Stretch
Beat up not down.
Wake up
Yoga/ 45 min
Later
Day 2
Dynamic warm up
Low to high woodchops with 35# plate x 20/ weighted planks x 3
1) One arm DB swings RI 30 sec
40, 50, 60- 3 x 10
2) Circuit RI 45 sec
a) OH squat- 135- 3 x 10
b) Pullups- BW- 20, 18, 15
c) One leg RDL's- 40's, 50's, 60's- 3 x 10
d) Rolling medicine ball pushups with feet on low box- BW- 3 x 20
3) Farmer's walk (using towels) RI 60 sec
90's x 3 rounds (fast)
Stretch
Beat up not down.
