Bakers Journey v2.0: Baker Revamped.

[Baker19]

Damn dude, you are Squatting 225 at that age? You're kicking my ass! (By 20 lbs). Major props my friend. Now I must go to the gym and get my squat stronger, my legs have always been weak. A 13 yr old is beating me, lol. That stuff is off the hook, truly.

Hahah thanks man. Now STFU and squat . It was only parallel for 4 reps though.

[crazydude69]

Hahah thanks man. Now STFU and squat .

I like your attitude! Leg day is my favorite day, and ironically my legs still are weak. My best is 205x1 ATG, so I think you have definetly beaten me, lol. But that is just more motivation for me, so it is a win-win situation.

[Baker19]

I like your attitude! Leg day is my favorite day, and ironically my legs still are weak. My best is 205x1 ATG, so I think you have definetly beaten me, lol. But that is just more motivation for me, so it is a win-win situation.

MY ATG Max is probably 205-210. Put I couldnt probably dig deep and hit 215. For me oddly enough it goes:

Lower 1
Upper 1
Lower 2
Upper 2


Champions aren't made in gyms. Champions are made from something they have deep inside them-a desire, a dream, a vision. They have to have last-minute stamina, they have to be a little faster, they have to have the skill and the will. But the will must be stronger than the skill.

[iron619]

Hey Baker, a little late here, but sweet work on that Deadlift PR man! For you age and bodyweight, you are truly moving some awesome weight. Job well done!

Good idea to work on the form and technique on the Deadlifts and Squats. It would be helpful if you had a video camera so you can film yourself and later review it. Even though you are lifting with a good program, just by your novice state of training you may lack the kinesthetic sense to fully optimize your technique. Even if you have a camera phone, that would be helpful.

Interesting set/rep periodization plan. Your program looks pretty good man, and I think you will get good results from it. One suggestion: On the first day, you are doing 3 pressing movements in a row then a pulling exercise. Perhaps you might benefit from doing your rows somewhere between the first three exercises. Good luck with your new program.

[Baker19]

Hey Baker, a little late here, but sweet work on that Deadlift PR man! For you age and bodyweight, you are truly moving some awesome weight. Job well done!

Good idea to work on the form and technique on the Deadlifts and Squats. It would be helpful if you had a video camera so you can film yourself and later review it. Even though you are lifting with a good program, just by your novice state of training you may lack the kinesthetic sense to fully optimize your technique. Even if you have a camera phone, that would be helpful.

Interesting set/rep periodization plan. Your program looks pretty good man, and I think you will get good results from it. One suggestion: On the first day, you are doing 3 pressing movements in a row then a pulling exercise. Perhaps you might benefit from doing your rows somewhere between the first three exercises. Good luck with your new program.

Thanks Iron, I was stoked after I pulled 2 plates, I wasnt leaving until I did.

I do have a video camera I can use now. My mom started training at my gym so she'll let me bring her camera now. I can film a vid almost all the time now. Im going to take new vids this week on 3x12 for squats and maybe deads. I'll start taking vids on a regular basis until my form is immaculate.

I think the periodization was what drew me too it.. I just realized that, I think Ill but switch CGBP and Barbell Rows around, thanks for the head up. Thanks, it should be good

[Baker19]

-Drink 6l of Water A Day
-Get 12 Reps On All Exercises
-Gain 2-3 Pounds (including the hopefully minimal water retention)
-Incline DB Press The 40'sx12

[daYDreAmErX]

Trying to drink more water than me ?

Will keep you motivated

[Baker19]

Trying to drink more water than me ?

Will keep you motivated

>.< No stopping me. 500ml down already.

[ossizen]

Ah, trying to drink a swimming pool, I see.

[Baker19]

Ah, trying to drink a swimming pool, I see.

@ 5l today. Only 6:30

[Baker19]

Upper 1 @ 3x12

These are with 1 minute rest periods between sets.

Incline Barbell Bench Press
135x1+30second lock out (spotter did a lot of work)
85x12
90x12
90x12

Barbell Row
115x12
115x12
115x12

Seated Dumbbell Shoulder Press
30'sx12
30'sx12
30'sx9

Incline Dumbbell Curls
15'sx12
15'sx12
15'sx12

Close Grip Bench Press
90x12
95x9+3
85x9+3

Comments:

Incline Bench Press:
I really like this exercise, tonight this was done without the spotter even touching the bar expect on the 135x1 and the lockout. My form good for the most part but on reps 2,3,4,5 of the 1st set my form was shaky, but I think this was just because I had never done them before.

Rating: 9/10

Barbell Row:
I improved my form on these even more by keeping my chest out and back tight- this really helped me incorperate more lats and less biceps and forearms. Form was good, just a bit lose on my last 2 reps or so.

Rating: 9/10

Seated Dumbbell Press:
I went down to a lower weight on these for a few reasons:
a) because last session I had some shoulder pains
b) I wanted to get all the reps out
c) I didn't want any help from my spotter
Overall this worked out good, no help from spotter on the first two sets, on the last set my leg/most of my body cramped up so I stopped the set short.

Rating: 7/10

Incline Dumbbell Curls:
Originally the plan was to do preacher curls but I decided to find a new exercise and came out with these. The only incline I had was the pec deck machine on the shoulder press setting so it made it even more intense. Form was excellent, the weight was light, overall I like this exercise and plan on keeping it.

Rating: 10/10

Close Grip Bench Press:
By the time I got here I had a crazy pump everywhere, it was one of those pumps that your arms were so pumped that it was hard to do the CGBP even without any weight. But I managed to do 3 sets of 12, the first set of 90 was clean and 100% me, but the other 2 I had major help on the last 3 reps. Overall I think I can really improve on this exercise next time around

Rating: 7.5/10

Overall: I absolutely love this new program, I think it will yeild great results for me. Can't wait for tomorrows workout!

---------------------------------------------------------------------------------

Diet

Meal 1-
2 Scoops Whey
250ml Homo Milk
1 Small Apple

Meal 2-
1 Small Apple
1 "Nutritional Shake" (40 carb, 20 pro, 10 fat)

Meal 3-
4oz Chicken Breast
2 Pieces WW Bread

Pre-Workout-
6 Grams Creatine
40 Grams Dextrose

Meal 4-
6 Grams Creatine
40 Grams Dextrose
High Protein Low Carb Smoothie (15 carb, 40 protein, 2 fat)

Meal 5-
2 Cups Lettuce
1/8 Cup Cheese
1 tbs Dressing
1/2 Chicken
500ml Milk

Meal 6-
3 tbs Peanut Butter
500ml Milk

Multi x2

Water Intake @ 5l (7:00)

[Bonebrake]

Hey Baker, I posted a few comments and friendly suggestions on your 225 lb. deadlift video on YouTube.

[Baker19]

Hey Baker, I posted a few comments and friendly suggestions on your 225 lb. deadlift video on YouTube.

Thanks for the suggestions, I'll start pulling with either 25's or 35's

[Maximus_Stats]

diet looks good man. Watsa homo milk lol

[justinbrown]

excellent workout baker

WOW STRONG PARKA!



have a good day everyone

[Baker19]

diet looks good man. Watsa homo milk lol

3%. Thanks. My workout killed me with only 1 minute rest between sets.

[Baker19]

excellent workout baker

WOW STRONG PARKA!



have a good day everyone

Lol. Thanks justin, you have to start a log up soon so people will realize how much of a tank you are.

[justinbrown]

Lol. Thanks justin, you have to start a log up soon so people will realize how much of a tank you are.

they now know...that i got a new pic up!

[daYDreAmErX]

Nice workout

But hey little man, I think you need to eat more veggies !!!!

[Baker19]

they now know...that i got a new pic up!

Lol anytime justin.

Nice workout

But hey little man, I think you need to eat more veggies !!!!

*runs up stairs, grabs celery* Ya'rly

Thanks it was hell with only 1 minute rest.

[Bonebrake]

Workout looks strong!

[DJAuto]

It's the 13 year old herculean!

[LSU1]

good stuff man. like the exercise selection and love the short rests. incline bb is an excellent exercise

[Baker19]

good stuff man. like the exercise selection and love the short rests. incline bb is an excellent exercise

Incline BB = My new favourite exercise.

It's the 13 year old herculean!

Lol

Workout looks strong!

Thanks, like I've said these rest periods kick my ass, but apparently it helps with IGF-1 which is a main factor in hypertrophy so I guess Im taking one for the team "myself" lol.

[Crazyhouse]

I'll leave the form critique to those who actually know what they're talking about.

However, what I can say is this:
You don't look huge with a shirt on, but you surely do look ripped to shreds without one.

[Baker19]

I'll leave the form critique to those who actually know what they're talking about.

However, what I can say is this:
You don't look huge with a shirt on, but you surely do look ripped to shreds without one.

I wish I looke bigger with shirts on, but that will ome in time.

[Crazyhouse]

I wish I looke bigger with shirts on, but that will ome in time.

Certainly.

[Baker19]

I just wanted to give you an idea of how I've got to where I am weight wise.

Summer 2005- Skinny fat 4'10 90 pounds

Winter 2005- A slightly leaner 5'0 90 pounds.
*got workout equipement

Spring 2006- Average 5'0 100 pound kid, kind of chubby looking kid that
drank pop and ate chips.

Summer 2006- Gained weight and height 103-104 5'2

Winter 2006- Bough Membership at gym, about 14% 103 pounds

Winter 2006 continued- Recomped with a healthy diet and good training
routine to about 11% 103 pounds.

Winter 2007- decided to bulk

Late Febuary- Early March 2007-up too 110 pounds ~12% bf

Today- 116 pounds ~12 bodyfat, visible relaxed abs.

[Baker19]

Baker19 - first of all I commend you for your dedication and modivation it's inspiring.

I also wanted to ask you a question and I apologize if it has been asked before, but could you tell me at what age you began lifting. I have a 12 year old son who has been doing cardio and asked me if he could start lifting weights with me of which I said no because I thought he was too young. Who have you gone to for advice on lifting - you seem to have a great routine going and also a great nutrition plan of which my son needs as well.

Any advice would be appreciated and keep up the awesome job.

camchad

Thanks a lot camchad. I started lifting at about 12 1/2 but I joined a gym a month before my 13th birthday. I have learned a lot from these forums, but also from people in my gym, to sum it up- hours and hours of research and understanding "bodybuilding" and "weightlifting".

IMO younger people of any SENSIBLE age (10+) can lift weights as long as its not super heavy on exercises like squats and deadlifts, and they use proper form. If you think that hes not ready to seeing as you're his parent and its completely up to you he could do bodyweight exercises in a curcuit whenever you go to the gym- something like this:

Day 1: Wall Squats/Step Ups/BW Calve Raises/15 minutes cardio
Day 2: Planks/Crunches/Ab Variations/15 minutes cardio
Day 3: Pull-ups/Dips/Push-ups/15 minutes cardio

That way he could still get to go to the gym and if you don't feel safe with him lifting weights he would still be included. Now a lot of kids my age are lifitng weights so I'd say if you really didn't want him to lift weights ease him into it when he gets around 13.

As for diet- before I joined this site I just winged it- I ate foods I knew were healthy, and avoided foods that weren't. Now its a bit more complex and I put more of a stress on eating proper amounts of protein and carbs, and sufficent fat also.

If I were you I would take him to the gym and let him do a routine like the above. With that routine there are no dangers besides things that could happen in any physical activity like slipping, falling, ect. and if he simpily ate healthy foods, and was active he would be living a healthy lifestyle, and thats what ever parent wants right?

[Baker19]

Thank you for your thoughtful response Baker and what you said makes sense to me, obviously I want him to begin slow and work his way up as he ages and matures. Right now he wants to lift to help him gain strength for his sports, which I totally support.

I do want him to incorporate healthy eating into his lifestyle as well, he tends to eat what isn't necessarily good for him but with my eating getting better so are his, which is good.

It's obvious you have some very supportive parents I obviously want my boys to be healthy and happy and hopefully I can set an example of which can help them make some positive choices in life.

Thank you again for your advice and I will continue to watch your journey, best of luck to you.

camchad

No problem camchad. What sports does he play?

As far as eating goes it just comes naturally eventually fruits with be his candy and meat will be his chips, but veggies, theyre still veggies . After a while it is just a habit, I dont even have to think when I make myself a meal, or am making choices on what to it. Thats great that you are eating healthy .

Yes, I attribute a lot of how I was raised to my mom, and my dad when I'm around him from time to time, they give me confidence, support, and that boost when I think I could be doing better. If your sons have supportive people around them they are destined to succeed no doubt about it.

Its great to have you here . But I'm off to bed now, good night everyone.