Bakers Gonna Bake....

[baker]

^^Good stuff guys, thanks.

03/15/2016

Fullbody Session

Seated Mcn. Shoulder Press
15x95
12x135
10x185
8x225
6x275
2x315
(Reverse)

Pullups (between sets)
5xBWx12

Squats
5x95
5x135
5x185x3


Good session although the squats appeared to uncover a mild sprain in my back (weird). Took a hot yoga class with a friend of mine and was the only dude in there (#winning). I'm pretty flexible but have some improvements to make for sure. I would like to keep it in the rotation or at least some sauna sessions.

[raynerd]

Big volume session Bake, that's a ton of pullups in there
Hot yoga with the broadski's.... Yup you are definielty winning

[baker]

Big volume session Bake, that's a ton of pullups in there
Hot yoga with the broadski's.... Yup you are definielty winning

Indeed my friend, indeed.


03/17/2016

Fullbody Session

Bench Press
5x185x5

Seated Cable Rows
10x100x5

Deadlifts
5x225x3

Solid session today w/just the basics. I used the rowing attachment that allowed me to pull deeper than normal. Really felt the lats contracting. Will use again. Tomorrow is conditioning and abs.

[raynerd]

Indeed my friend, indeed.


03/17/2016

Fullbody Session

Bench Press
5x185x5

Seated Cable Rows
10x100x5

Deadlifts
5x225x3

Solid session today w/just the basics. I used the rowing attachment that allowed me to pull deeper than normal. Really felt the lats contracting. Will use again. Tomorrow is conditioning and abs.

My kind of session Bake, bench, rows and deads! All basis covered
Great job!

[baker]

My kind of session Bake, bench, rows and deads! All basis covered
Great job!

Yea, me too brother.



03/18/2016

Incline Bench
5x185x5

Military Press
5x115x4
4x115

Barbell Curls
5x95x5

Heavy chest/shoulders/biceps session. Had I planned it better I'd of done a different split this week. Chest was less sore than back so we went with this. Tomorrow lats, traps, triceps. I've also been experimenting with carbs this week.

[baker]

03/19/2016

Skull Crushers
5x125x5

DB Rows
5x115
5x100
5x100

Bent DB Rows
10x50x3

Cable Shrugs
10x100x3

Strict Pull-ups w/pause
5xBWx3

Good session despite low energy. Really struggling with my macros as of late. I've completely cut out all grains, breads, pastas, etc. I did go shopping today and am prepping for the week tomorrow. I will be much closer to where I need to be but I will be low carbs, moderate protein and high fat. I'll post the daily breakdown soon.

[baker]

03/20/2016

Deadlifts
5x250x3

Cable Shrugs
10x150x3
(Yes, I like these)

Smith Machine Crunch
12x95x3

45 Degree Hypers
10x25x3

Incline Sit-ups
10x35x3

Ab Wheel Rollouts w/Bosu Ball
10xBWx3


Fun day in the gym.

[baker]

Brogress...
190.0 Lbs. - 33.00 Naval - 14.50% Bodyfat
185.0 Lbs. - 32.00 Naval - 12.50% Bodyfat

Steady as she goes. Surprised at the ratio of fat loss this time.


03/21/2016

Bench Press
5x190x5

Weighted Side Bends
10x35x5

Military
10x95x3

Machine Curls
10x225x3

Pretty good session today. Tomorrow I'll hit it again if time allows.

[raynerd]

Killer work going on in here Bake! Looks like the shred is coming along great, awesome work!

[DocJekyll]

Looks like very good progress to me with those measurements. what period of time was that?

Great workouts of late. Your going to kill this....you are killing this...

[baker]

^^Thanks guys.

Doc it was about two weeks.

03/25/2016

Upper Posterior

Lat Pulldowns
20x85x5

Cable Rows
20x85x5

Machine Shrugs
20x100x5

Upright Rows
20x65x5

Parallel Bar Dips
20xBWx3

10xBWx2

Cable Pushdowns
20x100x5

Cable Rope Tucks
20x100x5

Elliptical 20 Minutes.

Took a couple days off to rest after seeing my chiro. I feel two inches taller and pretty limber and flexible. Today I went light and got a good sweat going. Tomorrow I'll do the same with upper anterior and Sunday I'll hit some HIIT, plyometrics and maybe some sprints.

So, every year I try to do a summer challenge. A couple years ago it was boxing and last year it was physical therapy ( joke). So I'm trying to decide between Muay Thai and Crossfit. I'm really curious about both. I'm leaning toward Muay Thai simply because I can program around it and I think I'd be good at it. Plus, it's outside my comfort zone. We shall see.

[DocJekyll]

Nice 20 repper today. I love those workouts. Burn up some fat and work that conditioning.
You back down to 175 already?

Tell me more about these summer challenges.

[fittofattofit]

Took a couple days off to rest after seeing my chiro. I feel two inches taller and pretty limber and flexible.

Ha .... I need some of that

So, every year I try to do a summer challenge. A couple years ago it was boxing and last year it was physical therapy ( joke). So I'm trying to decide between Muay Thai and Crossfit. I'm really curious about both. I'm leaning toward Muay Thai simply because I can program around it and I think I'd be good at it. Plus, it's outside my comfort zone. We shall see.

I'd say go for the CrossFit! My trainer owns a CrossFit Box and I do a lot of CrossFit type training although I'm limited by my shoulders with the overhead stuff. Seriously ... it's a great challenge to your whole way of thinking about exercise: oly lifts with lots of squats and deadlifts and a lot of metabolic conditioning that will get you gasping at the end of every session. Always a great community atmosphere and supportive and you'll find yourself wanting to improve!

[baker]

Nice 20 repper today. I love those workouts. Burn up some fat and work that conditioning.
You back down to 175 already?

Tell me more about these summer challenges.

Currently 185ish. My summer challenges are just trying something different to get me out of my comfort zone. Makes life interesting and you never know when you'll fall in love with something.

Ha .... I need some of that


I'd say go for the CrossFit! My trainer owns a CrossFit Box and I do a lot of CrossFit type training although I'm limited by my shoulders with the overhead stuff. Seriously ... it's a great challenge to your whole way of thinking about exercise: oly lifts with lots of squats and deadlifts and a lot of metabolic conditioning that will get you gasping at the end of every session. Always a great community atmosphere and supportive and you'll find yourself wanting to improve!

Appreciate the feedback. Most everyone I've talked to says not to do it because with my personality I'll end up permanently drinking the Kool Ade. We shall see.

03/26/2016

Bench Press
20x135x3
15x135x2

Barbell Curls
20x50x5

Deadlifts
5x275x3

Smith Machine Crunch
12x95x3

Side Bends
12x35x3

Cable Shrugs
20x120x3

Lateral Raises
20x15x3

Hiking 45 Minutes

Gyms closed tomorrow and I wanted to deadlift. Just figured I'd fit it in today.

[fittofattofit]

Appreciate the feedback. Most everyone I've talked to says not to do it because with my personality I'll end up permanently drinking the Kool Ade. We shall see.

It's addictive
Serious volume on the bench for an awesome pump ... 90 reps @ 135

[raynerd]

Ah man, killer volume in that session!! Pump must have been insane!
Crossfit or Muai tai....tough question. I used to do a ton of martial arts in my younger years so it will always have a special place. I have nothing against crossfit though, much respect for the insane workouts! That chit would kill me !!

[DocJekyll]

My cross fit friends are ripped. My martial friends are ripped. My martial arts friends can whoop a$$ on my cross fit friends.... .

Srsly, very cool idea and tradition you have. I may take a chapter out of your book. Turning 43 makes you think this way. Do you usually pick something that's integrated like a once a week think or dive in full Monty?

Nice session btw, full of the volumz.

[baker]

It's addictive
Serious volume on the bench for an awesome pump ... 90 reps @ 135

Starting to lean that way.

Ah man, killer volume in that session!! Pump must have been insane!
Crossfit or Muai tai....tough question. I used to do a ton of martial arts in my younger years so it will always have a special place. I have nothing against crossfit though, much respect for the insane workouts! That chit would kill me !!

Admittedly I really need to work on my gas tank. Seems like a good way to do just that. Although, sets of 55 on deadlifts is a little crazy. That was one of the open workouts recently.

My cross fit friends are ripped. My martial friends are ripped. My martial arts friends can whoop a$$ on my cross fit friends.... .

Srsly, very cool idea and tradition you have. I may take a chapter out of your book. Turning 43 makes you think this way. Do you usually pick something that's integrated like a once a week think or dive in full Monty?

Nice session btw, full of the volumz.

I usually pick something and train around it. If I go CF I'll go full monty and put them in charge of everything for the three months. That's really the only way to see if it's as effective as they claim.





03/28/2016

Fullbody Session

Military Press
5x115x5
(Increase 5lbs. next session)

Pullups
5xBWx10

Deadlifts
5x285x5
(Hold weight next session)

The gym was packed tonight and I still managed to get all this done in less than an hour. Deadlift is conventional with a complete stop and reset in the bottom, no belt. The last set was pretty tough so I'll hold off on an increase until the rep speeds are all the same. Picked up a rep on military so I'll bump the weight a tad.

[DocJekyll]

Yeah, i figured if you went with CF you would train that way for the duration. Really no other way to give it a fair shake.

Nice FB session. Good volume and good weights. Awesome pulls with no belt.

[pastorgbc]

I just look through your journal and enjoyed it.

You are getting some good and focused work in.

Ray

[baker]

Yeah, i figured if you went with CF you would train that way for the duration. Really no other way to give it a fair shake.

Nice FB session. Good volume and good weights. Awesome pulls with no belt.

Yup, exactly.

I just look through your journal and enjoyed it.

You are getting some good and focused work in.

Ray

Thanks big guy!



04/03/2016

Bench Press
5x190x5
(Repeat effort)

Pull-ups
5xBW+25x3
(Add sets)

Squats
5x190x3
(Add 5lbs)

Full body session today. Tomorrow I'm planning on a long hike in the afternoon and some HIIT.

[raynerd]

Strong benching and squattin Bake! Great job on the weighted pullups!

[DocJekyll]

strong benching and squattin bake! Great job on the weighted pullups!

^^^
x2.

Enjoy the hike bro.

[fittofattofit]

I usually pick something and train around it. If I go CF I'll go full monty and put them in charge of everything for the three months. That's really the only way to see if it's as effective as they claim.

That's the way to go
Strong numbers and volume with the deads, squats and weighted pull-ups .... all important moves with CF

[baker]

^^Thanks guys, I managed to dig my mountain bike out of the shed. Will put that to good use soon.


04/05/2016

Fullbody session

Military Press
5x120x5
(Increase 5lbs)

Pull-ups
5xBW+25x5
(Increase 10lbs, reduce sets)

Deadlift
5x285x3
(Increase 10lbs, reduce sets)

Solid session tonight with strength increases all around. Next session Thursday.

[DocJekyll]

Nice to see the strength increasing. Nice solid workout there.
Wheres yours weight and navel measurement now?

[wave_length]

Pull-ups
5xBW+25x5
(Increase 10lbs, reduce sets)

Does this mean you add 125lbs for pull-ups? 5 sets or reps?

[baker]

Nice to see the strength increasing. Nice solid workout there.
Wheres yours weight and navel measurement now?

Thanks Doc, last time I checked it was south of 32 and I weighed about the same.

Does this mean you add 125lbs for pull-ups? 5 sets or reps?

5 reps x 5 sets with 25lbs added to my BW. I'll get to 125 eventually.





Rarely does a thread in the open forum make me reconsider my training/goals but the most recent one started by ID certainly has.

[DocJekyll]

Gaining on it.

[baker]

Gaining on it.

Yup.



04/07/2016

Fullbody Session

Squats
5x205x3
(Increase 10lbs)

Bench Press
5x195x3
(Increase sets)

Pull-ups
5xBW+35x3
(Increase sets)

Good session tonight. Accidentally used 195 for bench and didn't realize it until the 3rd set. Pull-ups went great and I had a couple more sets in the bag. Squats are going really well, will add a belt one I hit 225 for the 5x3.