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A Baker's dozen

Muscle Gelz Transdermals
IronMag Labs Prohormones
Double D said:
Damn right. I dont want to be the only one with a new one up! Hell everyone was all over me about getting one up so once I did I figured everyone needed to see it so they could leave me alone for a while. Hell people are already saying I want to see an update.....:yell:

On another note.....BB I like to have 2 quad and 2 ham dominant exercises on leg day. You have 2 quad and 1 ham. Anyhoo just thought I would point that out.
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LOL man i got your back im always posting pics.
 
Speaking of which, aren't you due for a new avi?
 
Today

Tai chi/ outside 1 hour

Later

Pull

1) Crunches + 25 x 50/ supermans x3

2) Deadlifts RI 60 sec
warm up
250- 2 x 12

3) CG chinups/ BW face pulls
BW + 25 x 12/ BW + 90 x 12 x 3

4) One- arm rows (unsupported) RI 60 sec
80- 2 x 12

5) EZ bar curls/ hammer curls
80 x 12/ 40 x 12 x 2


Stretch

I couldn't handle another day away from the gym. Everything felt great except by the end my arms felt like they were going to explode. :laugh:
I have never really done a Push/ Pull/ Legs program before so I'm not sure hoe I will like this. I love high rep work.
 
Nice job the workout, Bakerboy!

That forearm pump can be pretty insane, but just wait until you get that pump in your spinal erectors. :evil:
 
Ahh....much better...
 
Today

Hill repeats (pefect day for this/ nice and cool)
8 min hill x 5

Stretch

Later tonight

Kung fu/ 2 hours
 
Fuck me.

I was on my way to kung fu when I crashed on my bike. I flew into traffic and kind of rolled. My knee got the worst of it- and it hurts like a mf - my elbow and hip are messed up too. I guess it could have been worse. :laugh:
 
Bakerboy said:
Fuck me.

I was on my way to kung fu when I crashed on my bike. I flew into traffic and kind of rolled. My knee got the worst of it- and it hurts like a mf - my elbow and hip are messed up too. I guess it could have been worse. :laugh:
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Holy shit dude, I'm glad you are alive. Somebody dies on a bike everyday in mobile.

What caused you to crash?
 
This fuck head was standing in my way as I was going around a corner. I was going over a bridge at the time- just at the end of it- and as I missed the guy I slid on some sand. So I slam into this low railling with my knee and then tumbled over it into oncoming traffic, just missing a car. I was so pissed off, emabarrased and in shock that I just picked up my bike, hopped back on and road away. I wanted to punch that guy in the face for being in the wrong lane; but when I went back he wasn't there.

At least my bike is okay.
 
Bakerboy said:
This fuck head was standing in my way as I was going around a corner. I was going over a bridge at the time- just at the end of it- and as I missed the guy I slid on some sand. So I slam into this low railling with my knee and then tumbled over it into oncoming traffic, just missing a car. I was so pissed off, emabarrased and in shock that I just picked up my bike, hopped back on and road away. I wanted to punch that guy in the face for being in the wrong lane; but when I went back he wasn't there.

At least my bike is okay.
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Man, that sucks dude. But again, I'm just glad you are ok.
 
Amen. That's some scary shit. I crashed my bike a couple of years ago and broke a finger. Sold the bike, haven't been on one since. :laugh:
 
did you watch the whole thing? it is possibly one of the greatest things i have ever seen and it is so random.

my buddy (who is the physical therapist that i work with) came back from vacation today. his wife's brother showed that video to them and she said "oh man, patrick is going to love this!"
 
That was twisted...but funny!
 
Bakerboy said:
Fuck me.

I was on my way to kung fu when I crashed on my bike. I flew into traffic and kind of rolled. My knee got the worst of it- and it hurts like a mf - my elbow and hip are messed up too. I guess it could have been worse. :laugh:
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: /
 
Today

Short easy spin on my bike to loosen up my knee.
20 min

Legs

1) V- ups x 25/ low to high woodchops with med ball x 25 x 3

2) BB slipt squats RI 90 sec
Warm up BW lunges, bar
135- 2 x 12

3) BB SLDL RI 90 sec
Warm up
205- 2 x 12

4) BB Standing calf raises RI 90 sec
205- 4 x 18

5) Toe raises RI 90 sec
45- 4 x 20 each foot

Yoga


I was determined to do legs today despite the pain on the outside of my knee. The funny thing is that I get into a crash on my bike and it's biking that doesn't hurt. :laugh: Squatting down hurts like hell so I kept the weight super light. The SLDL's were a lot easiers because I did not have to bend at the knee. In retrospect I should have just done Push today, but my elbow is fucked up too- so it's apples or oranges. lol Well, now I am going to ice my knee and eat.
 
Good lookin w/o my Friend, sorry to hear about your accident, at least your not hurt badly!!!
 
Thanks Arch.
I think I must be on my eighth live by now! :laugh: Or I must have a horseshoe up my butt. :)
 
I trained my mom tonight. Did a mix of cardio and BW circuits. She always wants to be outside so we did some fun outdoor stuff. She is running in a race on July 1st so we have cut back on her riding. For 67 she is pretty tough.

Here is what I had her do.

20 min ride at a moderate pace to a park.
5 min of dynamic stretching

(30 second rest between exercises)
1) a) BW rows x 12 (under a wooden beam overhand thumbless grip, strick form)
b) Pushups x 15
c) Frog leaps/ vertical leaps (knees into chest) x 5
d) Step ups (onto park bench)/ BW pistol squats combo x 12
2 sets

(no rest between exercises)
2) One-leg calf raises off a wood block x 25/ toes raises x 25
2 sets

Total workout time 25 min

25 minute ride back/ with the last 10 minutes pushing her mountain bike up a long steep hill (to work her calves and hamstrings a bit more)

Ending with a yoga cooldown :)
 
looks good.

maybe you should invest in some resistance bands with handles, so that you can add some more exercises to her vocabulary.
 
P-funk said:
looks good.

maybe you should invest in some resistance bands with handles, so that you can add some more exercises to her vocabulary.
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That's a really good idea, funk; I'll buy one for her tomorrow. She is always either at work or on the go, and does not spend much time at her home- which means she has not been very consistant with her at home weight training. She runs and bikes but she has a hard time keeping up with the resistance program... the only way I can get her to do anything is if it is outside- so including a band would be a great idea because it's easy to carry on a bike.
 
also, you might want to get some med. balls that she can throw, slam and hold out in front or overhead and do squatting and lunging movements with.
 
Does your mom take your advice well?

Mine likes to listen, but thats where it stops. She is very active and walks 10miles a day for exercise, but she just doesnt like to commit herself to weights.
 
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