baker's journal

[Bo_Flecks]

As far as hitting the 5%, I dunno. I'd say I'm going to have to have a naval measurement under 29 inches to get there. That's about 7.5lbs of fat to lose which would put me a tad above 170 (AM weight). I'd like to get in done by Thanksgiving.

I have no doubt that with the right plan in place you can do this.

Could be hard without the pressure of a clear cut reality check at the end, though. The demons will start working to derail you during the dog days. My suggestion would be that you have something in place to keep your hormones and serotonin levels in check. 5% is deeper than you think, bro.

Gonna' enjoy watching every minute of this

[cmoore]

I have no doubt that with the right plan in place you can do this.

Could be hard without the pressure of a clear cut reality check at the end, though. The demons will start working to derail you during the dog days. My suggestion would be that you have something in place to keep your hormones and serotonin levels in check. 5% is deeper than you think, bro.

Gonna' enjoy watching every minute of this

Rooting for ya.
Pickles and bacon, a demon hunter's weapon of choice.

Keep up the awesome work!

[baker]

10/20/12
Macros - Will update later....


AM Training - Fullbody Blitz

Leg Press
20x135
20x225
20x315
20x315
20x315

Seated Cable Rows
20x70
20x100
20x100
20x100
20x100

Incline DB Press
15x60
15x60
15x60
15x60
15x60

Seated Arnold Press
20x35
20x35
20x35
20x35
20x35

Seated DB Curls
20x35
20x35
20x35
20x35
20x35

Cable Pushdowns
20x50
20x50
20x50
20x50
20x50

Running - 15 minutes PWO

In and out in about 90 minutes. Went to a different gym today. Brand new equipment, plates, DB's, everything. It was beautiful. It's about 10-15 minutes away from the house and in the wrong direction from work but based on the list of WTF's I saw in the city gym last week I'll try this one next week in the wee hours of the morning to see what's up. It would be worth the extra travel.

I have no doubt that with the right plan in place you can do this.

Could be hard without the pressure of a clear cut reality check at the end, though. The demons will start working to derail you during the dog days. My suggestion would be that you have something in place to keep your hormones and serotonin levels in check. 5% is deeper than you think, bro.

Gonna' enjoy watching every minute of this

Thanks man, appreciate that. Any input you have would be awesome. I've never researched the hormone issue. My waist taped out at 30" even this morning. So progress is being made. My only concern is how low is too low for it to be worth it. 5% is "sickening".....

Rooting for ya.
Pickles and bacon, a demon hunter's weapon of choice.

Keep up the awesome work!

Pickles and bacon, hmmm. Interesting. Thanks for the comment.

PS. Finally found some Ghost Pepper Salsa locally. Will be trying it this evening.

[Payton1221]

How's the Arm Experiment going? I hope it is successful as I need help in this area

[baker]

10/23/2012

Macros - 229P/101C/104F/2168 (Target 2150)
Slightly over on macros. Will take a couple weeks to get used to eating all day again.

AM Training - Lats, Traps, Triceps

Cable Rows
8x160
8x160
8x160

Cable Upright Rows
8x50
8x50
8x50

Cable Pushdowns
8x87.5
8x87.5
8x87.5

Sets do not include warmups. Went to the other gym I mentions earlier. Totally worth it. Having some issues with my knees now, not sure what's up with that. I made it a quarter mile yesterday morning and had to come home and ice. Not good. Hopefully it heals up quick.

Also, I'll be running my first DAA/Triazole cycle starting this weekend. I'm going to run it with a cut first then cycle off and get into a caloric surplus before running it again. Should be interesting.

How's the Arm Experiment going? I hope it is successful as I need help in this area

I took measurements a couple weeks ago and the only increase was my waistline. I'm still going to target arms on my upper power days but I'm not expecting any size increases until I'm in a caloric surplus. I really want them to catch up with the rest of my body. If I have to do a few 6-8 week cycles of arm only training I'm willing to do it.

[FlaIronMind]

Good work B. Congrats on the new gym as well. Definitely sounds worth the adjustment in schedule and the drive.

[baker]

10/24/2012
Macros - 235P/75C/86F/1992C (Target 2150)

AM Training - Chest, Biceps, Delts

Flat DB Bench
8x75
8x75
8x75

Cable Curls
8x50
8x50
8x50

Front/Side DB Raise
10/10x12
10/10x12
10/10x12

...Good session this morning. I'm liking the 8-10 rep range. Probably stick with it for the next couple weeks on the hypertrophy days. Looking forward to the weekend and hitting the heavier stuff though. Knee feels a little better. I'll probably take it easy on the legs, or at least putting any pressure on the joint.

Good work B. Congrats on the new gym as well. Definitely sounds worth the adjustment in schedule and the drive.

Thanks big guy. It's a nice place. Looking forward to getting back into my morning schedule again.

[baker]

10/25/2012
Macros - 227P/88C/91F/2023C (Target 2050)

I normally wouldn't cut my calories until the weekend but I'm trending about the same as last week and I want to keep the progress moving forward. Cutting 100 calories. Call it intuition. Cool pic of where I'm headed.





AM Training - Wheelz and Lats

Running
1 Mile - Track

Leg Press
20x135 (5 sets)

RDL
15x95 (5 sets)

Monkey Boy Pullups
10xBW (5 sets at least)

...so I warmed up with a mile on the track at the gym. The knee feels a bit better, still can tell it needs more ice and rest before running any distance or putting much weight on it. The pullups were added simply because I was bored, so between sets I found whatever equipment I could to do pullups. I did enjoy the ones where you let go with one hand, swing to a different handle or hand position and do a few more reps. One guy asked me how he could get better at pullups. I simply replied, do more pullups. (DUH!!)

[bamazav]

12-14%er here, goal it 10% by the summer. Free eating, maintenance or above through December 31 and then the cut begins.

Workouts are looking good. I will be following your progress closely. Our frames are so similar, I want to see what happens and learn from you.

[baker]

10/26/2012
Macros - 227P/88C/91F/2023C (Target 2050)


10/27/2012
Macros - 232P/107C/85F/2076C (Target 2050)

Really trying to keep carbs under 100. Missed it slightly today. The nutrition tweak was good, hit 29 7/8 this morning. Since I only count in increments of 1/4 inch it will be logged as 30 even. *so close*

AM Training - Iron Shed

Power Sets
Narrow Bench
3x185
3x205
3x205
3x205
3x205
3x215
3x215

Reverse Grip Chins
3x35
3x70
2x70
3x45
3x45
3x45
3x45
3x45

Super Sets - GVT
Barbell Curls
10x65 (10 Sets)

Ring Dips
10xBW (3 Sets)

Ring Pushups
10xBW (7 Sets)

Excellent session. My bench press is feeling awesome. The ring work I added a few weeks ago is doing what I had anticipated. It's basically re-training my upper body to work together and probably making my triceps stronger. The most I've benched since my shoulder repair was 5x225. I think I'm pretty close to that now. My plan for the weekend sessions is to hit power moves Squat, Bench, Dead, Pullups, etc. for low reps, then follow them with a GVT superset or perhaps high rep sets on Squats.

12-14%er here, goal it 10% by the summer. Free eating, maintenance or above through December 31 and then the cut begins.

That's a good plan, are you tracking what your eating? Even if your "free eating" I'd recommend tracking it. A link to my My Fitness Pal is posted above. You should sign up and be friends with me.

Workouts are looking good. I will be following your progress closely. Our frames are so similar, I want to see what happens and learn from you.

Thanks. I wasn't happy @ 10%. I feel like I still have some work to do before I'm comfortable moving my calories up to above maintenance. When I do it will be only over by 100 cals.

[bamazav]

That's a good plan, are you tracking what your eating? Even if your "free eating" I'd recommend tracking it. A link to my My Fitness Pal is posted above. You should sign up and be friends with me.





Thanks. I wasn't happy @ 10%. I feel like I still have some work to do before I'm comfortable moving my calories up to above maintenance. When I do it will be only over by 100 cals.

I started tracking again this past week. I too use myfitnesspal. Will look you up.

[ironwill2008]

My only concern is how low is too low for it to be worth it. 5% is "sickening".....

That's very low, for sure.

[fbcoach]

Workouts looking good Baker. Looks like you have added some volume to them. I am heading in that direction, as well. Nice job on the Benches and Chins. I see you have progressed in weights.

[baker]

10/28/2012
Macros - 220P/169C/98F/2397C (Target 2400)
Target was maintenance today. It's possibly dropped a bit over the last few weeks. Will keep it here for now.

AM Training - Iron Shed

Squats
3x185
3x225 (6 Sets)

Rack Pulls
3x225
3x275
3x295 (5 Sets)

Good session today. Enjoyed going heavy on some stuff. The rack deads were a nice switch, probably keep them in the rotation. I was going to do some additional high reps sets on squats but based on the way the knee has felt the last week I'll pass. Next week I'll add some volume/sets to my training during the week.

Progress Week 48


Down about a pound for the week. My spreadsheet goes to week 57 which is when I'll "officially" end the cut and start eating at maintenance levels. Would like to get my numbers down to the 8% mark this week. That's going to mean a 1/4" off the waist at a minimum.

I started tracking again this past week. I too use myfitnesspal. Will look you up.

Can't see your diary, whatcha ya eatin? Lot's of sushi?!








Great, now I'm hungry for sushi.

That's very low, for sure.

Agreed. I think I need to see for myself what it's like to get that low. What I'm more curious about to be perfectly honest is what's going to happen to my body when I do a controlled bulk for an entire year. Can't wait. Nine more weeks.

Workouts looking good Baker. Looks like you have added some volume to them. I am heading in that direction, as well. Nice job on the Benches and Chins. I see you have progressed in weights.

Thanks Coach good to hear. Always moving forward. I was actually really surprised with how well and quickly my bench improved.

[cmoore]

Awesome stuff.

My only thoughts on the cut. Dont let your fats get too low. Protein can bounce up and down a little, and carbs arent really needed that much (just stay out of keto) but when fats dip strength fails and joints hurt.

[Bo_Flecks]

My only thoughts on the cut. Dont let your fats get too low. Protein can bounce up and down a little, and carbs arent really needed that much (just stay out of keto) but when fats dip strength fails and joints hurt.

Yep. I personally would not let fat dip anywhere below 20% of your macros under any circumstance.

[baker]

10/29/2012
Macros - 213P/82C/99F/2053C (Target 2053)

Today was a good day to stay home and that's just what I did. Got a lot of work done and got to have bacon and eggs for lunch. So far no issues with power or anything, just a rainy day. Wind is supposed to pick up later. Thoughts and prayers out to those getting hit hard.

Awesome stuff.

My only thoughts on the cut. Dont let your fats get too low. Protein can bounce up and down a little, and carbs arent really needed that much (just stay out of keto) but when fats dip strength fails and joints hurt.

Thanks Captain.

Trying to keep carbs under 100 per day. My refeed days they tend to creep up a bit, will make sure I keep them in check over the next nine weeks. Also really trying to pound the water. Two gallons a day is quite a challenge.

Yep. I personally would not let fat dip anywhere below 20% of your macros under any circumstance.

I'm keeping fats relatively high. Roughly 40% of my macros. Lots of veggies. I just re-discovered mushrooms this evening. Had two cups of fresh mushrooms, two bell peppers, a half an onion and some lean turkey burger for dinner. Lots of volume and only 434 calories.

[baker]

10/30/2012
Macros - 204P/84F/102C/2033C (Target 2050)

10/31/2012
Macros - 199P/109C/107F/2059C (Target 2050)

AM Training - Lats, Traps, Triceps

Seated Cable Rows
10x160
10x160
10x160
10x140-70 (Drop Set x5)

Cable Upright Rows
10x50
10x50
10x50
10x42-20 (Drop Set x5)

Cable Pushdowns
10x87.5
10x87.5
10x87.5
10x80-50 (Drop Set x5)

Excellent session. This week I'm implementing drop sets to some bodyparts. Probably all but chest and legs. Chest I'm training a little differently due to the shoulder issues. Due to my aversion to the holiday I'll be packing my kids up and taking them out to dinner and then shopping for toys. Macros will be updated via the link above.

[baker]

11/01/2012
Macros - 220P/100C/88F/2028C (Target 2050)

AM Training - Chest, Biceps, Delts

DB Bench Press
10x75
10x75
10x75
10x75
10x75

Cable Curls
10x50
10x50
10x50
10x42-20 (Drop Set x5)

Side/Front Laterals
10/10x12
10/10x12
10/10x12

Cable Crunches w/ Rope
15x (3-4 Sets)

Great day. I'm going to try some running in the morning. That's about all the leg work I'm planning on doing until after the race is over. Can't wait actually, need to add a bit more frequency.

My favorite song right now:

[FlaIronMind]

Awesome stuff.

My only thoughts on the cut. Dont let your fats get too low. Protein can bounce up and down a little, and carbs arent really needed that much (just stay out of keto) but when fats dip strength fails and joints hurt.

Amen.

Great work, as usual B. Damn good job.

[HoustonTXMuscle]

Still subbed and following, but terribly late in responding. Nice looking sessions.

......I wasn't happy @ 10%. I feel like I still have some work to do before I'm comfortable moving my calories up to above maintenance. When I do it will be only over by 100 cals.

Can really identify with this; (in my case, work on the waist)....main reason I've resisted moving back to maintenance. Will be looking forward to your assessment of the DAA/Triazole run.

[bamazav]

Nice acoustic remake of a Lynyrd Skynyrd piece.

Good job in the gym too!

[Payton1221]

DB Bench Press[/B]
10x75
10x75
10x75
10x75
10x75

This is some fine work right here!

[DocJekyll]

Loving that volume.

[ironwill2008]

Dont let your fats get too low.

X3 on this. Can't be overstated.

[baker]

11/02/2012
Macros - 236P/74C/93F/2067C (Target 2050)

The 2050 target seems to still be the right number. Trending down for the week. Today is the seventh day in a row my waist is @ 30" even. Still not seeing the 29's but it's coming.

AM Training - Lats, Traps, Triceps

Pullups
10xBW
10xBW+25
10xBW+25
10xBW+25
10xBW

Shrugs
10x185
10x185
10x185

EZ Bar Skull Crushers
10x70
10x70
10x70


Good session this morning. Warmed up with a 1/2 mile run. Hips, hamstrings and the tendon or ligament that runs down the outer back edge of the knee are all really sore. I'm thinking I should spend the next few days icing and doing some foam roller to get the areas all nice and loose. Hopefully that clears up the problem.

Amen.

Great work, as usual B. Damn good job.

Nice acoustic remake of a Lynyrd Skynyrd piece.

Good job in the gym too!

This is some fine work right here!

Loving that volume.

Thanks guys. I really appreciate the support.

Still subbed and following, but terribly late in responding. Nice looking sessions.

Can really identify with this; (in my case, work on the waist)....main reason I've resisted moving back to maintenance. Will be looking forward to your assessment of the DAA/Triazole run.

Thanks, so far so good on the new supplement cycle. My nutrition is as close to 100% as I can get it so any benefits from a supplement would be welcomed. Maybe it's placebo but I feel like I can push a little bit harder and my muscles look and feel more solid. Point is I can feel something changing, and so far the only change has been this supplement.

X3 on this. Can't be overstated.

I like bacon too.

In fact, thanks for the reminder, I need to thaw some out for breakfast.

Bacon reps coming your way!!

[cmoore]

Nice work. Happy Friday.

[baker]

11/03/2012
Macros - 220P/203C/95F/2492C (Target 2500)

AM Training - Chest, Biceps, Delts

Decline Bench Press
10x185
5x205
10x185 (6 Sets)

Incline DB Bench
10x60 (3 Sets)
10x65 (5 Sets)

Front/Side Lateral Raise
10/10x10 (5 Sets)

Cable Curls
16-20 Sets various rep ranges and hand positions.
All done between the other exercises.

Abs
Cable Crunch
Hanging Leg Raise
Seated Leg Lifts
16-20 Sets various rep ranges.
All done between the other exercises.

Wanted to get in some more work today. Up and gone before anyone was awake. Trained for about 70 minutes. Constant motion, always doing something. Tried to keep track as best as I could.

Edit: PM Training

Supersets
Push-ups 20xBW (10 Sets)
Standing DB Curls 10x40 (5 Sets)
Concentration Curls 10x40 (5 Sets)

Also, refeed day.

Nice work. Happy Friday.

Thanks big guy.

[Bo_Flecks]

Also, refeed day.

Curious what your re-feed day looks like. Are you keeping it strict, or are you easing up your food selections a bit?

[DocJekyll]

How do you like working bi's on chest day?
Haven't notice but are you working tri's on back day? And then other arm work?