baker's journal

[bamazav]

Good work in here Baker man.

You gonna run the Shamrock? If so, I have a question to shoot to you.

[baker]

Progress Week 8

Nutrition adjustments appear to be working....... for now.

Good work in here Baker man.

You gonna run the Shamrock? If so, I have a question to shoot to you.

Just the 8K. Be down Friday early to do a little work and headed out sometime Saturday.

Shoot.......

[baker]

Progress Week 9



Seven weeks to go!!

[baker]

Progress Week 10



My low for the weeks was 188.6 w/32" waist. I was able to see my top four very clearly but still had the pudge around the naval. I still have the issue of the chest fat which is going to be the very last thing to go. I'm thinking I'm going to have to get the waist down to around 30" in order to be as lean as I want. Avi is @ 31.5. Training got messed up a little so I'm deloading the weights until Tuesday. Probably revise my split again and do a light full-body style until the 8K. I want to crack the 50 minute mark this time. Yes, I'm slow.

Oh, and you mirin my 1.25's.....

[bamazav]

Nice plates Jason. How is the shed working out.

For the other readers of Jason's log. Jason is running the Shamrock 8K on behalf of a child waiting to be adopted. If you would like to help change a child's life and provide a loving family through Bakerman's sub 50 minute 8k, pm me for more information.

Thanks Jason for changing the life of one of the kids waiting on a family.

[Bo_Flecks]

Thanks Jason for changing the life of one of the kids waiting on a family.

^^^This. Adoption is pretty close to my heart. Good on you, bro!

[baker]

02/07/12

Full Body Split Phase I



Reverse Crunches - 2 sets 10 reps

4 Way Neck Training - 2 sets 10 reps per position w/ 10lbs

Template courtesy of Bama. Nothing really to report. Finished in under an hour. Will try and post a little more often. The template keep my typing to a minimum. Will make small increases for Thursdays training.

Nice plates Jason. How is the shed working out.

The shed rules. The training temperature variation, bugs, snakes and animals keep things interesting.

Thanks Jason for changing the life of one of the kids waiting on a family.

No problem. Glad to help. 50 minutes is going to be tough though.

^^^This. Adoption is pretty close to my heart. Good on you, bro!

Thanks man.

[bamazav]

Baker and I are working together on a fund raiser for Bethany Christian Services of Hampton Roads. Jason will be running in the Shamrock 8K for a child waiting to be adopted. His goal is to run a 50 minute 8K. Cheer him on by making a gift toward helping the child he is running for, get placed into a loving home. You can support our effort by clicking here Baker and Zavadil Bethany Fundraiser page


Thanks for helping us out man. I am looking forward to seeing you and the family in a few weeks.

[baker]

02/10/12



Comments............
Really long day @ work yesterday so I moved training till today. Traded Squats for Power Cleans which my legs will appreciate after the mileage I'll be putting in over the weekend. I did have a cheat meal earlier this week @ Chipolte, twas delicious. Was still under target for the day so it shouldn't be an issue overall.

[-=FLEX=-]

Oh, and you mirin my 1.25's.....

Mirin'.



'Sup bakes?

[baker]

Week 12 Training


Week 12 Progress


Comments.....
Sticking with full body twice a week. I'm also running 4-5 times a week. A peek inside that part of my training looks like this:

2/15 - 5K 34:32
2/17 - 1M 9:43
2/18 - 1M 9:42 1M 10:34 (2 miles total)
2/19 - 4.5M 51:37

I added a column showing the weekly net loss. I'm going to go ahead and continue cutting bodyfat until the end of March. That would be a full 12 weeks of dieting to get as lean as possible. Whatever the results I start my lean bulk the first week in April.

'Sup bakes?

Hi FLEX!!

[bamazav]

Bakerman - noticed you are charting median weight and median BF%. Are you charting daily? You using your own spreadsheet fro everything or a website?

We have reached our goal of raising $250. I hope to raise some more. I will be in touch in next few days with some more info.

[baker]

Bakerman - noticed you are charting median weight and median BF%. Are you charting daily? You using your own spreadsheet fro everything or a website?

Yep. Keeping track of everything daily on my spreadsheet, this is what it looks like. Since I'm cycling carbs I decided a weekly average would be more accurate than a weekly weigh in. I may keep it up for the rest of the year, it's kind of a habit now. The fasting portion will go away though.

We have reached our goal of raising $250. I hope to raise some more. I will be in touch in next few days with some more info.

Good deal. My wife put it on her ******** account. Hopefully that helped.

[baker]

Training Week 13

• Added a third set on Thursday.

• Added additional exercises on Saturday (had time and lots of carbs in my system)

Weight is trending down slightly this week, looking like it's going to be a little over a pound depending on how the refeed affects my weigh in tomorrow. My new years resolution was to not eat any pizza this year. Since I was craving it I decided to make my own healthy version today for lunch. Not sure if this counts against me.

Ingredients: Boboli 12" Thin Pizza Crust, 3/4 Cup Traditional Pasta Sauce, 1/2 Cup Jalapeno Peppers, 2 Tbsp. Extra Hot Texas Pete, 8 Oz. Chicken Breast, 1 Cup Mozzarella Cheese. There were also various spices added to add a bit more heat.

Protein: 115
Carbs: 160
Fat: 45
Cals: 1540





Yes. I ate the whole pizza in one sitting.

[baker]

If you haven't had the opportunity to see these videos take a few minutes and watch.

Extremely motivating.

[Bo_Flecks]

Yes. I ate the whole pizza in one sitting.

Looks good. I have been having pizza once a week while I have been on this stage of my cut/prep. You know me, though. I always try to find a way to maximize the amount of food I get for the macros I have available. I have been making my pizzas on whole grain/high fiber soft tortillas. Each one is only 4 net carbs. That allows for me to have some breadsticks with it. My dinner Saturday night was two beef, cheese, and vegatable pizzas with 9 breadsticks made from my low carb bread, and a big salad. The meal came in at under 30 carbs.

[baker]

Progress Week 13



Down just tad over a pound. Yesterdays carb fest added less than a pound and a 1/4 inch to my waist.

Runs for the week:
2/22 - 5K 33:53
2/24 - 5K 34:51
2/26 - 8K 56:36

[Swann74]

Aha! Here it is....

Subbed!

[baker]

Training Week 14



Good week. Went up to five sets of 10 on all exercises today. Took about 80 minutes. Not too busy this weekend. Had to go furniture shopping. I really would rather go to the dentist than to go shopping and have to deal with sales people but we need new living room stuff and a new bed for us. Probably going to get a memory foam style this time, I almost fell asleep at the store lying on it.

Looks good. I have been having pizza once a week while I have been on this stage of my cut/prep. You know me, though. I always try to find a way to maximize the amount of food I get for the macros I have available. I have been making my pizzas on whole grain/high fiber soft tortillas. Each one is only 4 net carbs. That allows for me to have some breadsticks with it. My dinner Saturday night was two beef, cheese, and vegatable pizzas with 9 breadsticks made from my low carb bread, and a big salad. The meal came in at under 30 carbs.

I really enjoy cooking. I like to try new foods and cook new things. Tonight is Cavatini with sweet peppers and sausage.

Aha! Here it is....

Subbed!

Thanks, welcome. I don't post as much as I used to, usually just a couple times a week.

[Bo_Flecks]

So, I saw that you are thinking about doing the O35 transformation competition if they get it going. Looking forward to watching that!

[baker]

Progress Week 14



Low for the week was 185.2 w/ 31.5" waist. Even at that weight I still can not see all my abdominals and still have some chest fat issues. My guess is I still have another 7-8 pounds to lose before I'm as lean as I want to do my "lean bulk" correctly. I happened to see myself in a full length mirror yesterday while we were shopping. I really couldn't believe how thin I look. Almost too thin. Hopefully a few weeks of heavy lifting and some creatine will make me look a bit heavier once I get the bulk going.

Runs for the week:
2/29 - 2.0M - 20:30
3/02 - 5.1K - 34:00
3/04 - 4.5M - 48:44

So, I saw that you are thinking about doing the O35 transformation competition if they get it going. Looking forward to watching that!

Still undecided if I want to participate even if they do get it going. I think a Mr.O35 would be a good idea, an actual bodybuilding contest. Contestants would have to take 5-6 mandatory pics/poses and a few folks can be picked to be judges. The idea of having a best bulk, best fat loss, etc. seems a bit excessive.

[baker]

Training Week 15



I caught a stomach bug earlier in the week so I took off Tuesdays training session.

Here is a pic from today. As you can see I am still carrying some fat/loose skin around my chest area. It could be because pre-shoulder surgeries my chest was actually huge. I still have three more weeks left on my cut so I'll take some more shots as a starting point.

[baker]

Progress Week 15



Slowed progress last week. I'm thinking it's due to the illness and some empty calories.

Macros don't matter, calories in calories out. Yea right.


Training Week 16

Two days training, two days running, then race day on Saturday.

03/12/12

Incline DB Bench
15x40
15x50
15x60
15x70
15x70
15x70

Flat DB Flies / Press
12x40
12x40
12x40
12x40
12x40

Inverted Rows
12xBW
12xBW
12xBW
12xBW
10xBW

Floor Press / Reverse Grip Pullups
10x135 / 10xBW
10x135 / 10xBW
5x185 / 5XBW
5x185 / 5xBW
5x185 / 5xBW

Instinctive training today, staying away from lower body and explosive movements all week. I'm really not too sure how to set up my running this week. I'm thinking 5K tomorrow and then a slow 2 miles Thursday. Hopefully I'm fresh Saturday and my hip flexors co operate.

[Bo_Flecks]

I still have three more weeks left on my cut so I'll take some more shots as a starting point.

What is your goal weight for this cut?

[baker]

What is your goal weight for this cut?

I'm going to shoot for 180. I hit 183 this morning and had a 31.25" waist. 180 should put me well under 31" and give me a decent starting point for next phase of my training.

I've got some really neat data on the last few weeks to share with class, need to complete the "cut" to finish my charts though.








Question for you SteBo: Do you think that the longer a person stays lean the leaner they get? More specifically, would keeping bodyfat levels between 5-10% year around (bulking & cutting) help get rid of those problem areas we all have.

[baker]

03/14/12

Bench Press
10x185
10x175
10x165
10x155
10x145
15x135

Incline Bench Press
8x160
8x150
8x140
8x130
8x120
22x115

Wide Grip Chins / Reverse Grip Bent Rows
8xBW / 15x115
8xBW / 15x115
8xBW / 15x115

Last session for the week. The chins and bent row combination worked really well. Tried to focus on flaring out my lats and making them do the work. The bent rows gave me a nice stretch in the bottom. Will start training again on Tuesday. Race day on Saturday, can't wait till it's over and done with.

[baker]

Revised Fullbody Split
(Starting Tuesday)

Day 1.
Squats
Incline Bench Press
BB Shoulder Press
Wide Grip Pullups
BB Curls
Close Grip Bench Press

Day 3.
Deadlift
Benchpress
DB Shoulder Press
Reverse Grip Pullups
Reverse Grip BB Curls
Skull Crushers

Day 5.
Power Cleans
Parallel Bar Dips
Arnold Press
Neutral Grip Pullups
Hammer Curls
Floor Press


Progressions

Primary Lift Progression (Squats, Deads, PowerCleans)
• Begin w/ 3 Sets 5 reps each @ 75% of 1RM
• Add 2.5 lbs per week

Secondary Lifts Progression
• Begin w/ 5 Sets of 10 Reps
• Add weight as needed (microloading)

Pullups Progressions
• Begin w/ 3 Sets 5 Reps each
• Add reps/weight as needed


Goals
My goal for the remainder of the year will be to add 5 pounds of muscle without adding bodyfat. In fact, I'd like to be leaner. I'll get more specific once all the numbers are ready but this is the main goal. A secondary goal is going to continue to improve my cardiovascular health. Nutrition will be key and I will be fine tuning it as I go along. Running it on a "Razors Edge" as someone we all know likes to say.

[bamazav]

Work today and the new routine look good.

See ya Saturday morning.

[Swann74]

Good job on your commitment to the Shamrock Run. Praying for you as you do it.

[baker]

Work today and the new routine look good.

Good job on your commitment to the Shamrock Run. Praying for you as you do it.

Thanks guys.

Official Time


Me and my sister


Progress Week 16


Trending down again. Made a mistake with my nutrition over the weekend. Thought I would be able to keep my macros in check but it's nearly impossible when your traveling. Still kept it clean and under maintenance. Taking a small break this week, I have lots of projects around the house that need to be completed before I start training again.