Bakers Journey v2.0: Baker Revamped.

[Baker19]

First of all I'd like to welcome you all to my new journal. This is a place where everyone can come in and chat, discuss, give advice and share a few laughs, but I don't want people arguing in my journal. Thanks in advance.

History:
I have been working out for aprrox. 1 year now, I started out on a full body routine, and have experimented with other training methods and found that I prefer, and respond better to a bodypart split than other themed workouts, such as 5x5.

Training:
This is my current split.

Day 1-Quads, Hams, Calves
Barbell Squats 5x5-10
Stiff-Legged Deadlift 5x5-10
Leg Press 3x5-10
Leg Curls 3x5-10
Calves 7x5-15

Day 2- Chest, Bi's
Flat Barbell Bench Press 3x4-10
Preacher Curls 3x4-10
Incline Dumbbell Press 3x4-8
Weighted Pull-ups 3x5-8
Incline Flyes 2x5-10

Day 3- REST

Day 4- Back, Traps
Deadlift 4x1-10
Barbell Row 3x5-10
Narrow-Grip Pull-down 3x6-10
Hang Cleans supersetted w/ Dumbbell Shrugs 5(total sets)x5-15

Day 5- Shoulders, Tri's
Seated Overhead Barbell Press 3x5-10
Close Grip Bench Press 3x5-10
Bent Over Laterals 3x5-10
Weighted Dips 3x5-7
Laterals 3x6

Day 6- REST

Day 7- REST

Diet: 2750+ Clean calories a day.

Status : Currently I am deloading in the 10-15 rep range for one week, along with 15 Minutes of cardio Monday, Wednesday, Thursday.

What To Expect: I will be posting my workouts, diet, and other little notes in here daily.

Goals: Bulk up to about 135-150, and go from there.

[Baker19]

Shoulders, Triceps

Warmup
2 Minute Stretch

Shoulders

Seated Overhead BB Press
Warm Up: 55x15
65x15
65x12
70x10

From here down was 1 big superset, no rest. Just enought time to change weights/walk to machines.

Bent Over Laterals
20'sx12
20'sx12

Dumbell Laterals
10'sx12
12'sx4 } I thought I could get 12 w/ 12's but I stopped at 4 and did 8 w/
10'sx8 } 10's

Triceps

Triceps Pushdowns
90x15
100x10

BW Dips
12
10

Mood: 8/10 Good.
Energy: 8/10 Good
Pump: 9/10 Great pump.
Workout Score 8/10. Good workout in 30minutes.

Overall: Great workout. Since it was a weekend workout I had no spotter or I would have done CGBP instead of pushdowns but oh well. Instead of weight dips, I did BW because I was really tired from that superset.

[daYDreAmErX]

There you go !!

[DCR2489]

You are going to be a beast in a few years my friend

[Baker19]

Back, Traps

Warmup
5 Minute Walk To Gym
10 Minute Walk On 15 Incline at 3.0

Back, Traps

Deadlift
Warm Up: 45x15
135x12
135x12
135x12

Narrow-Grip Pull-downs
90x15
90x12
90x10

Barbell Row
100x12
100x10
100x10

Traps

Dumbbell Shrugs
60'sx10
60'sx10
60'sx8 (lost grip)

Hang Clean Practise
Got form down.

Mood: 8/10 Good.
Energy: 8/10 Good
Pump: 9/10 Great pump.
Workout Score 8/10. Good workout.

Overall: Good of a workout as you can have on a deload, it's really boring always working with your warm-up set weights.

[Baker19]

There you go !!

Mmhmm, definatly feels nice..

You are going to be a beast in a few years my friend

Thanks for the kind words.

[Fuerza_M]

Baker good luck with your goals, keep up the good work

[Crunchbar]

Howdy

[Rane14]

solid lifting

[Baker19]

Baker good luck with your goals, keep up the good work

Thanks a lot man.

Howdy

Hows it going?

[Baker19]

solid lifting

Thanks a lot man. Deloading sucks though.

[Baker19]

Meal 1-
1 Serving Oatmeal
2 Scoops Whey Gourmet Root Beer
500ml Milk

Meal 2-
1/2 Cup Peanuts
1 Large Banana

Meal 3- (Pre W.O)
2 Slices 100% Whole Grain Toast
1 Cup Steak

Meal 4- (Post W.O)
Maximus Gainer (1000+ Calories)

Meal 5-
Large Chicken Breast
1 Oatmeal To Go Square

Meal 6-
Large Chicken Breast
1 Cup Carrots
1/2 Cup Celery

Meal 7-
250ml Milk
1 Tablespoon Natural Peanut Butter
1 Serving Low-fat Cheese

[rockhuddy]

Subscribed

[Baker19]

Subscribed

So you'll spot MY deadlifts too?

[rockhuddy]

So you'll spot MY deadlifts too?

Whoah... let's not be hasty here. That's a serious commitment.

But yeah, probably.

[Crunchbar]

Meal 1-
1 Serving Oatmeal
2 Scoops Whey Gourmet Root Beer
500ml Milk

Meal 2-
1/2 Cup Peanuts
1 Large Banana

Meal 3- (Pre W.O)
2 Slices 100% Whole Grain Toast
1 Cup Steak

Meal 4- (Post W.O)
Maximus Gainer (1000+ Calories)

Meal 5-
Large Chicken Breast
1 Oatmeal To Go Square

Meal 6-
Large Chicken Breast
1 Cup Carrots
1/2 Cup Celery

Meal 7-
250ml Milk
1 Tablespoon Natural Peanut Butter
1 Serving Low-fat Cheese

real men eat steak by the cup

[Baker19]

Whoah... let's not be hasty here. That's a serious commitment.

But yeah, probably.

Score.

real men eat steak by the cup

Damn right lol.

[Baker19]

Note: Instead of 1 cup carrots and 1/2 cup celery it's 1 1/2 cup carrots.

[Baker19]

Here are my pictures from when I started

[Maximus_Stats]

yo

subb'd

[boyscouT]

I don't like starting with shoulders, they're used secondary in practically every upperbody compound exercise, so fatiguing them in the beginning of the routine doesn't make sense to me.

[Baker19]

yo

subb'd

Good to have ya

I don't like starting with shoulders, they're used secondary in practically every upperbody compound exercise, so fatiguing them in the beginning of the routine doesn't make sense to me.

That makes sense, like this then scouT?
Chest
Legs
Rest
Back
Shoulders

[boyscouT]

That makes sense, like this then scouT?
Chest
Legs
Rest
Back
Shoulders

thats much much better

if you deadlift, the legs - rest - back might be a problem. at least for me, my legs can't recover fast enough... which is why i put legs and back as far away as possible, while keeping shoulders at the end of my routine.

but if u dont deadlift, then ur routine looks good

otherwise maybe this would work

Legs
Chest
Rest
Back
Shoulders

and i noticed you have 3 rest days out of the week, so you can stick in extra rest days if you need em.

[Baker19]

thats much much better

if you deadlift, the legs - rest - back might be a problem. at least for me, my legs can't recover fast enough... which is why i put legs and back as far away as possible, while keeping shoulders at the end of my routine.

but if u dont deadlift, then ur routine looks good

otherwise maybe this would work

Legs
Chest
Rest
Back
Shoulders

and i noticed you have 3 rest days out of the week, so you can stick in extra rest days if you need em.

I deadlift, my legs recovery within 5 days but normally 3, but once Im warm-up there fine, but when i just mop around all-day my legs tighten up.

EDIT: Program is now the one you layed out. Thanks a lot scouT

[boyscouT]

I deadlift, my legs recovery within 5 days but normally 3, but once Im warm-up there fine, but when i just mop around all-day my legs tighten up.

yea so just stick in rest days as necessary

[Baker19]

yea so just stick in rest days as necessary

Thanks a lot scouT you help out so much.

Anyways of to eat last meal, and then I'm off to bed.

[boyscouT]

Thanks a lot scouT you help out so much.

Anyways of to eat last meal, and then I'm off to bed.

have a good night bud

[justinbrown]

looks good dude

good advice boyscouT

[boyscouT]

EDIT: Program is now the one you layed out. Thanks a lot scouT

Awesome, routine looks great.

looks good dude

good advice boyscouT

thx jb

[justinbrown]

thx jb

*blushes in corner*
(yes homo)