baker's journal

[Swann74]

Nice work here! Increases in either weight or reps across the board is always a bit of win!

[baker]

04/28/2012

AM Pavement Pounding
4.5 Miles - Completed in about 45 minutes. Ran the entire time. Sweet.

Power Cleans
5x127.5
5x127.5
5x127.5
(Will increase to 2.5lbs. I feel like I can do quite a bit more and actually want to jump to 135 next round but I'm going to use my brain and microload.)

Parallel Bar Dips
10xBW+15
10xBW+15
10xBW+15
10xBW+15
15xBW+15
(Will increase by 5lbs. Eventually I'll have to back the progression down to a 2.5lb increase each week. For now we'll keep it at 5lb increases.)

Shrugs
10x177.5
10x177.5
10x177.5
10x177.5
12x177.5
(Will increase by 2.5lbs.)

Neutral Grip Pullups
8xBW
8xBW
8xBW
8xBW
6xBW
6xBW
(Will hold reps at 8's across all sets. Had a minor distraction during this set and got off track mentally.)

Floor Press
10x155
10x155
10x155
10x155
11x155
(Will hold weight again. Got one more rep than last week so a minor improvement.)

21's
21x50
21x50
21x50
21x52.5
21x52.5
(Will increase the 3rd set by 2.5lbs)

...Productive day in the shed. Increases on a few things but not all. Macros and weight all on track for the week. Will be able to post up my progress sheet tomorrow. So far so good. Steak and taters for supper. Pic of the aforementioned distractions below.

The cardio comes and goes. Can't put my finger on exactly how I can tweak my diet and/or recovery efforts for a good performance on the long runs.

Currently doing the foam roller for the hammies, quads, hips and lower back, piriformis myofascial release with a softball for the glutes and an epsome salt bath a couple times a week. I was nice and fresh for the weekend long run. Hope it continues to work.

Nice work here! Increases in either weight or reps across the board is always a bit of win!

Thanks brother!!

[-=FLEX=-]

Cute kids bakes!!!!!!!!

[bamazav]

Great job Bakerman. Boys are looking good. When BrackneyC, Craig, and his family come to the beach this summer, you and the fam need to join us for a day at the beach and some dinner.

[baker]

Progress Week 22



Based on the last three weeks it looks like 2400 calories is in fact maintenance for me. Week 20 I averaged almost 2600 calories and gained a little over a pound. Backed it down the last two weeks to right at 2400 and my weight held steady. So, this gives me the information I was looking for, now the question is what to do with it. My training is going really well, I feel like I'm making some nice gains and my body is responding nicely. Don't want to mess that up by making any huge changes. So, the next two weeks I'll cut my daily calories down to 2300. I'll pull those calories from carbs making my targets 210/185/80. Once I hit a 30" waist I'll start slowly bumping my calories back up. (Edit: End of May is the cutoff)

Cute kids bakes!!!!!!!!

Thanks Jim!! They keep me busy and entertained that's for sure.

Great job Bakerman. Boys are looking good. When BrackneyC, Craig, and his family come to the beach this summer, you and the fam need to join us for a day at the beach and some dinner.

Hey, sounds like fun. Let me know when and I'll see if we can make it.

[baker]

Progress thru April

I've been keeping track of my weight and bodyfat daily now since December of last year. I have all this data at my fingertips so I thought it would be cool to put something together that sort of illustrates my progress. Below are numbers for my macros, weight, lean body mass and bodyfat. In order to get all the numbers close enough to put in a graph I divided my macros by 10 and multiplied by bodyfat by 10. Hope it makes sense. I went ahead and put the actual numbers below. I'm going to give myself till the end of May to get my bodyfat as low as possible. Then I'm going to concentrate on getting my LBM up to 170 without adding fat.

[baker]

05/01/12

AM Pavement Pounding
2 Miles - 20:36

Squats
5x195
5x195
5x195
(Will increase 5lbs)

Incline Bench Press
10x145
10x145
10x145
10x145
12x145
(Will increase 2.5lbs)

BB Shoulder Press
10x100
10x100
10x100
12x100
12x100
(Will increase set three to 12 reps.

Wide Grip Pullups
7xBW
7xBW
8xBW
(Will increase set two to 8 reps.)

Close Grip Bench Press
10x147.5
10x147.5
10x147.5
10x147.5
10x147.5
(Will hold weight.)

BB Curls
10x67.5
10x67.5
10x67.5
12x67.5
12x67.5
(Will increase set three to 12 reps.)

Crunches
5 sets 20 reps


...Long day at work, hot day in the shed. Time to make some turkey burritos and hang out with my boys.

[baker]

05/03/2012

Deadlift
5x230
5x230
5x230
2x250
1x275
(Will increase 5lbs to 5's. Added a set of doubles and a single. Wanted to get my body used to working with heavier weight. Once the cut ends I'm going to drop some of the arm exercises and add more sets to the compound movements and pullups. Complete deload @ bottom)

Bench Press
10x160
10x160
10x160
10x160
12x160
(Will increase 2.5lbs. Was surprised by my strength on these. Smoked every set.)

Rear Shoulder Press
10x90
10x90
10x90
10x90
12x90
(Will add 2.5lbs)

Reverse Grip Pullups
7xBW
7xBW
8xBW
(Will add 1 rep to the 2nd set. Slow progress on this hand position.)

Skull Crushers
10x72.5
10x72.5
10x72.5
12x72.5
12x72.5
(Will increase the reps on set three to 12. Slowing down the progression so I can really focus on doing the exercise correctly.)

Reverse Grip Bar Curls
10x62.5
10x62.5
10x62.5
10x62.5
12x62.5
(Will increase the reps on set three to 12.)

...My waist and weight and down slightly. Waist down 1/8 but I don't count it until it's 1/4. Should have some good progress this week but having trouble getting up to the 2300 calories I've targeted. Averaging 2100-2200 so far.

[FlaIronMind]

Great work going on here and I commend your attention to detail. Good job!

[Swann74]

Good work with the deadz Baker. Other numbers are going up nicely as well!

[Bo_Flecks]

...My waist and weight and down slightly. Waist down 1/8 but I don't count it until it's 1/4.

Yet the numbers on your lifts are going up. Looks like you have things dialed in very well right now. Of course, out in the O35, they would tell you what you are doing isn't possible...

[baker]

05/05/2012

AM Pavement Pounding
3 Miles - Did intervals, ran mid 8's for 5 minutes, rest till I felt like I was recovered, repeat.

Power Cleans
5x130
5x130
5x130
3x155
1x175
(Will increase 5's by 2.5lbs. Added a triple and single to fulfill my urge to lift heavier. Should keep the voices in my head from calling me names for a while.)

Parallel Bar Dips
10xBW+20
10xBW+20
10xBW+20
10xBW+20
15xBW+20
(Will increase by 5lbs. Still feeling strong on these. Got a little wobbly on the last couple reps on the finisher.)

Shrugs
10x180
10x180
10x180
10x180
12x180
(Will increase by 2.5lbs.)

Neutral Grip Pullups
8xBW
8xBW
8xBW
8xBW
8xBW
(Will increase the 5th set by 1 rep. I felt really strong on these up until the middle of the 4th set then the reps slowed to a crawl. Anyone within 50 yards of the shed had to of heard the screams on the last set. I saw stars. Good set.)

Floor Press
10x155
10x155
10x155
10x155
12x155
(Will increase by 2.5lbs next round. Still playing with my grip on this one.)

21's
21x50
21x50
21x52.5
21x52.5
21x52.5
(Will increase the 2nd set by 2.5lbs.)

...Increases across the board. Headed out for a steak dinner this evening.

Great work going on here and I commend your attention to detail. Good job!

Preciate that!

Good work with the deadz Baker. Other numbers are going up nicely as well!

Yep, my body seems to be adapting to the full body split nicely. I have some ideas on how I'm going to switch thing up once I start my mass phase. Might get you to eyeball some Oly lifts for me.

Yet the numbers on your lifts are going up. Looks like you have things dialed in very well right now. Of course, out in the O35, they would tell you what you are doing isn't possible...

They are thank goodness, I almost said screw it there a couple times. My diet is finally dialed in, all it took was some experimentation, time and patience. Thanks for the help along the way, you give good advices!

[baker]

Progress Week 23

Down less than a pound this week. Last nights dinner was steak and shrimp fajitas with rice. Total macros for the day yesterday was 2516 and my weight was up just over 2 pounds from Saturday to Sunday mornings. I'd say there was quite a bit of salt in those fajitas. Average for the week was 2268, a bit higher than I originally thought but right at my target. This week I'm going to drop my carbs again. Down to 125-150 per day and calories will be 2100-2200. I'll need to increase my fat to hit the calorie count. Should be a good experiment, hopefully it will give me the magic number for dropping a half to a pound a week.

[mharrislove]

Nice lifts in here...the cleans, the floor presses - honest work that leads to results. Good luck with continuing to dial in the diet.

[Swann74]

Yep, my body seems to be adapting to the full body split nicely. I have some ideas on how I'm going to switch thing up once I start my mass phase. Might get you to eyeball some Oly lifts for me.

I'm no expert by any means, but I'd be happy to help in any way I can.

[bamazav]

I'm no expert by any means, but I'd be happy to help in any way I can.

I dunno Dr. John, you are pretty dang smart.

[fbcoach]

Nice progressions in weights, especially while dieting. I admire your attention to detail. Can't help but reach your goals with that type of discipline.
Just saw your 2 future Olympians. Gotta lov'em!

[baker]

05/08/12

AM Pavement Pounding
3 Miles - Slow.

Squats
5x200
5x200
5x200 (vid)
2x225
1x250 (vid)
(Will increase 5's by 5lbs. My technique is off a bit, probably should add some GHR's and Good Mornings soon.)

Incline Bench Press
10x147.5
10x147.5
10x147.5
10x147.5
12x147.5
(Will increase 2.5lbs)

BB Shoulder Press
10x102.5
10x102.5
10x102.5
10x102.5
12x102.5
(Messed up my progression. Will hold weight and do it correctly next round.)

Wide Grip Pullups
7xBW
8xBW
8xBW
8xBW
8xBW (vid)
(Will increase set one to 8 reps. I actually added two sets to this exercise. I also dropped bar curls. Not sure if I'll ad them back in at this point. I'd like to start doing weighted pullups pretty soon and based on my progressions and training template I need to be able to hit 5x10 @ BW first.)

Close Grip Bench Press
10x147.5
10x147.5
10x147.5
10x147.5
11x147.5
(Will hold weight. Added a single rep to the last set. Progress is progress.)

Crunches
5 sets 20 reps


...So for the vids, I usually my own worst critic when it comes to form. Squats are off a bit as I mentioned earlier. Pullups are not from a dead hang. I feel like I lose the ability to engage my lats when I completely deload at the bottom. Comments are welcome.

[baker]

Nice lifts in here...the cleans, the floor presses - honest work that leads to results. Good luck with continuing to dial in the diet.

Thanks MHL. Appreciate the support. The floor press is quickly becoming a favorite of mine.

I'm no expert by any means, but I'd be happy to help in any way I can.

I'm probably going to replace the Power Cleans with regular cleans from the floor soon.

I dunno Dr. John, you are pretty dang smart.

He is indeed.

Bama.......your not the only one shrinking. The wife measured me @ 6'1 this evening. 6'1 180 sound better than 6'2 180. Just sayin.

Nice progressions in weights, especially while dieting. I admire your attention to detail. Can't help but reach your goals with that type of discipline.

I'm a details guy by nature. I'm pretty sure I am a bit OCD to be honest. It comes in very handy in my profession.

Thanks for posting!!

Just saw your 2 future Olympians. Gotta lov'em!

Those are the reasons I invested in my own equipment. I can't wait till we can all go out in the shed and eat fried chicken and do squats till midnight. Hopefully they will share my passion for training.

[Bo_Flecks]

Always enjoy watching the vids. Gives a guy a sense of just how much effort is going into the lifts.

Squats are off a bit as I mentioned earlier.

Hips get a little ahead of the bar, but nothing that can't be resolved. I am no squat expert, but I dealt with the same issue. The thing that helped me fix it was changing my head position. Instead of looking down, I started looking up. Kind of interesting how that kept the bar and hips even throughout the lift.

I'm pretty sure I am a bit OCD to be honest.

I'm in good company, then

[bamazav]

Bama.......your not the only one shrinking. The wife measured me @ 6'1 this evening. 6'1 180 sound better than 6'2 180. Just sayin.

I was looking at the picture we took in March, in that picture, you and I look about the same height. 6'1" would make me feel a little better. I should probably get someone else to measure me rather than trying it myself.

[baker]

05/10/2012

AM Pavement Pounding
3 Miles - 29:22 - Have no idea how I hit that number.

Deadlift
5x235
5x235
5x235
2x275
1x300 (vid)
(Will increase 5lbs to 5's. Added a bit to the double and singles. Complete deload @ bottom)

Bench Press
10x162.5
10x162.5
10x162.5
10x162.5
12x162.5
(Will increase 2.5lbs. Still going strong on these.)

Rear Shoulder Press
12x92.5
12x92.5
12x92.5
12x92.5
12x92.5
(Will add 2.5lbs and back reps down to 10's.)

Reverse Grip Pullups
8xBW
8xBW
8xBW (vid)
8xBW
6xBW
2xBW
(Increased the number of sets this week. Next round I'll back the reps down to 7's across.)

Skull Crushers
10x75
10x75
10x75
10x75
12x75
(Will increase 2.5lbs.)

...Good session. Had training partners today to help me out. Vids are the pull @ 300 and a set of pullups.

[baker]

05/12/12

Power Cleans
5x132.5
5x132.5
5x132.5
(Will increase by 2.5lbs.)

Parallel Bar Dips
10xBW+25
10xBW+25
10xBW+25
10xBW+25
12xBW+25
(Will increase by 5lbs.)

Shrugs
10x185
10x185
10x185
10x185
12x185
(Will increase by 2.5lbs.)

Neutral Grip Pullups
8xBW
8xBW
8xBW
8xBW
9xBW
(Will increase the 4th set by 1 rep. Soon, I will be adding weight to this one. Soon......)

Floor Press
10x157.5
10x157.5
10x157.5
10x157.5
12x157.5
5x185
3x205
1x225
0x250
2x225
(Will increase by 2.5lbs next round. Hit some extra sets just for fun on this one.)

...Overall a good session. I did drop the 21's this week. I didn't see them adding any value to my training. Replaced by more work on the pullups and floor press. I almost had that 250 locked out.


Progress Week 24



With three weeks left till I end the cut I'm feeling good about my progress.

[baker]

Always enjoy watching the vids. Gives a guy a sense of just how much effort is going into the lifts.

I'll try to keep posting them, especially when I start adding weight to pullups.

Hips get a little ahead of the bar, but nothing that can't be resolved. I am no squat expert, but I dealt with the same issue. The thing that helped me fix it was changing my head position. Instead of looking down, I started looking up. Kind of interesting how that kept the bar and hips even throughout the lift.

Agreed. I'll try that next time around.

I was looking at the picture we took in March, in that picture, you and I look about the same height. 6'1" would make me feel a little better. I should probably get someone else to measure me rather than trying it myself.

We do look about the same your right.

[baker]

05/15/12

AM Pavement Pounding
4 Miles

Squats
5x205
5x205
5x205
2x225
1x250 (vid)
(Will increase 5's by 5lbs. Cleaned up my form a bit. My knees have been bothering me lately so I figured I'd switch from ATG to about parallel. So far so good. The only issue I'm seeing is my elbows need to be pointing down, not back. By pointing them back that tilts the bar forward which takes the bar path out of the "groove".)

Incline Bench Press
10x150
10x150
10x150
10x150
12x150
(Will increase 2.5lbs)

BB Shoulder Press
10x102.5
10x102.5
10x102.5
10x102.5
12x102.5
(Will increase by 2.5lbs.)

Wide Grip Pullups
8xBW
8xBW
8xBW
8xBW
8xBW (vid)
(Will increase set 5 to 9 reps.)

Close Grip Bench Press
10x147.5
10x147.5
10x147.5
10x147.5
12x147.5
(Will increase by 2.5lbs. Finally got that extra rep.)

Crunches
5 sets 20 reps


...Couple vids. Last set of squats and pullups. I actually ripped a callous in half on the pullups.

[baker]

05/18/2012

AM Pavement Pounding
4 Miles

Squats
10x95
10x135
5x185
5x185
5x185
(No this isn't a typo. I added some squats today to try and get my technique perfected. Should have taken a couple vids but was more worried about training. I've been reading up on box squats as an option on a future training cycle. If done correctly they do offer some great benefits. Knees feel great this week too.)

Deadlift
5x240
5x240
5x240
3x275
2x300
1x315
12x225
(Will increase 5lbs to 5's. Still playing with the bigger wights (for me) a bit. Complete deload @ bottom)

Bench Press
10x165
10x165
10x165
10x165
12x165
(Will increase 2.5lbs.)

Rear Shoulder Press
10x95
10x95
10x95
10x95
10x95
(Will hold weight, the monkey jumped on me on the last set, that was a tough one for sure.)

Reverse Grip Pullups
7xBW
7xBW
7xBW
7xBW
7xBW
(Will increase set five by one rep. Had to use the versa gripps on these. The callous I tore needs some time to heal.)

...Great session. Had a lot of fun doing deads. Trying to get a feel for where my unbelted 1RM is for them. The deadlift has always been my P4P weakest lift. I'm thinking of adding the Ortmayer technique to deadlift day. I've read quite a few reports of people having success with the program. Might have to shift some stuff around to make it work but it's definitely doable with full body training.

[bamazav]

Looks good Jason. You enjoying the full body work? Looking to get back to it after this rotation ends next month.

[baker]

05/19/12

AM Pavement Pounding
6 Miles

Squats
5x185
5x185
5x185
(Just a warmup. I like doing squats every session.)

Power Cleans
5x135
5x135
5x135
(Will increase by 2.5lbs.)

Shrugs
10x190
10x190
10x190
10x190
12x190
(Will increase by 2.5lbs.)

Neutral Grip Pullups
8xBW
8xBW
8xBW
9xBW
9xBW
(Will increase the 3rd set by 1 rep. These are still going the best out of all the variations of pullups I do.)

Floor Press
10x160
10x160
10x160
10x160
12x160
(Will increase by 2.5lbs next round.)

...Good session.


Progress Week 25
My weight was almost unchanged for the week. My waist is down (slightly) but no numbers I haven't hit before. Since I only have two weeks left on the 'cut' I'm going to remove most of the carbs from my diet. The only non green veggie carbs in my diet will be the triscuits I have everyday for lunch. That should be enough to get me to where I need to be.

Looks good Jason. You enjoying the full body work? Looking to get back to it after this rotation ends next month.

Thanks. I am enjoying the full body training. The 5/3/1 guy recently had a full body template. I'd like to give that a shot eventually.

[Bo_Flecks]

The only non green veggie carbs in my diet will be the triscuits I have everyday for lunch. That should be enough to get me to where I need to be.

It is good to see that someone else has found the beauty that is in those little squares of delicious goodness .

[baker]

05/21/12

Macros - 214/62/91/1912

Thought I'd post my daily macros for the final two weeks of the cut.

05/22/12

Macros - 214/62/91/1912

AM Pavement Pounding
3 Miles

Squats
5x210
5x210
5x210
(Will increase 5's by 5lbs. My back wasn't feeling really good during warm ups or even during the work sets. Decided against the additional heavier sets I've been doing.)

Incline Bench Press
10x152.5
10x152.5
10x152.5
10x152.5
11x152.5
(Will hold weight next cycle.)

BB Shoulder Press
10x105
10x105
10x105
10x105
11x105
(Will hold weight next cycle.)

Wide Grip Pullups
10xBW
10xBW
10xBW
10xBW
10xBW (vid)
(Wasn't hitting my targets today so I decided I would concentrate on the pullups and not be beaten. I've been working toward 5x10 for a while now so it's a nice little accomplishment for the week.)

Crunches
5 sets 20 reps

...Cut this session short to get some ice on my back. Should be fine in a couple days. Calories are a tad low, could explain my performance issues. Pullups went well though. Was pretty please with them. Will catch up on journal reading tomorrow.

It is good to see that someone else has found the beauty that is in those little squares of delicious goodness .

Man, I love those things. I put habenero cheese on them everyday at lunch.