Bakers Gonna Bake....

[DocJekyll]

ha, ya....well, i wouldn't know. My conditioning has gone to $hit not being able to do any real cardio over the past several weeks; but i look big I am just getting back to feeling like i can start sweating it out again with some HIIT. So i have a little bit of a battle to wage here. You are very lean right now..if you reverse your diet properly you should be able to pack on some lean gains real nice with minimal baggage! I am excited to see how your body responds being as primed as it is.

Lifts look good. Those 85's didn't bother the shoulder any? Enjoy the biking Syk pyk.

[shaneinga]

Good looking workout Baker. Good luck with your 3 miler, it is amazing how quickly conditioning falls off it you don't stay on top of it. I really need to get more time in with conditioning myself.

Another great pic, shredded man.

[baker]

10/31/2015

Stats - 179.8/30.5/9.68%

Front Squats
5x140
5x140
5x140
(Will bump 5lbs)

Bench Press
5x162.5
5x162.5
5x162.5
(Will bump 2.5lbs)

Incline Hammer Bench
5x275
5x275
5x275

DB Flyes/Press
10x45
8x50
8x50

Seated Dips Machine
10x225
10x315
10x315
10x315

Pullups 5xBWx10
Bar Curls 5-10xVariousx5


Had some extra time and calories to burn since by bodyfat has crept up on me a little. Decided to put in some work today. Had a great session and feel like I really did a good job smoking my chest. One thing that really gets me (and probably a lot of other folks) after a 'cut' is not having a specific goal to shoot for. I'm the type of person that really needs to have that to be successful. So, short term goal with a deadline..... 185lbs with a 30inch waist by January 1st.

Time to work.



A nice group of photos my girl sent me. The folks at Walgreens are supposedly fans.

[raynerd]

Big chest workout Baker, great job on the front squats. That pic mix is killer, what a solid collection of shots! Goal sounds good, time to get to work

[baker]

Sounds good, those pics were great Baker!

Thanks E, appreciate the props!

Nice workout Baker, strong DB presses and great job on the sumos on press! Another sweet pic of the shredz!

The sumos are coming along. Starting really light so I can get the form down. I can tell my hips and glutes are tight. Foam rolling and some piriformis stretches would probably help.

ha, ya....well, i wouldn't know. My conditioning has gone to $hit not being able to do any real cardio over the past several weeks; but i look big I am just getting back to feeling like i can start sweating it out again with some HIIT. So i have a little bit of a battle to wage here. You are very lean right now..if you reverse your diet properly you should be able to pack on some lean gains real nice with minimal baggage! I am excited to see how your body responds being as primed as it is.

Lifts look good. Those 85's didn't bother the shoulder any? Enjoy the biking Syk pyk.

Really trying to do the reverse diet thing correctly. Going to see family for a few days didn't help. Pasta, ice cream and beer. Luckily it was all in moderation and the bloat came off in a couple days.

Well...the scenery.... she didn't say no so theres that.

Good looking workout Baker. Good luck with your 3 miler, it is amazing how quickly conditioning falls off it you don't stay on top of it. I really need to get more time in with conditioning myself.

Another great pic, shredded man.

Thanks Shane. I'm kinda dreading the running and kinda looking forward to see what happens. I have a love/hate relationship with it. The only reason I'm even factoring it in is because at some point I want to do a full marathon. It's just one of those things on the bucket list.

Big chest workout Baker, great job on the front squats. That pic mix is killer, what a solid collection of shots! Goal sounds good, time to get to work

Thanks buddy. Making sure I work in the kitchen is important too.







I'm considering carb cycling as a nutritional strategy. If anyone has input or experience with this please let me know if it worked for you.

[shaneinga]

Nice looking workout Baker. Pics look great and a full triathlon is a heck of a bucket list item.

[mirroroferised]

Good session baker. That collage is very cool as well.

[DocJekyll]

Dig'n the pics and the new goal. Get at it.

[baker]

11/01/2015

Sumo Deadlift
5x250
5x250
5x250
(Will increase 10lbs next session)

Military Press
5x100
5x100
5x100
(Will increase 2.5lbs next session)

-Cable Rows 3x10
-Pushdowns 3x10
-Cable Curls 3x20

-Daily Pushups 3xFailure

Overall a good session. Sumos felt good so I increased more than I planned. Despite feeing strong I'll take the slow and controlled route from this point forward. No use in stalling out in a few weeks.

[DocJekyll]

Nothing wrong with that philosophy. GW.

[raynerd]

Sweet session Baker, you doing full on sumos now or "semi sumo" like before? Great job today and a marathon sounds like an awesome goal!

[baker]

Nice looking workout Baker. Pics look great and a full triathlon is a heck of a bucket list item.

Thanks man, yep maybe I'll wait till I'm ready to kick the bucket before I start that. Plus being a full time dad makes it tough to get all those hours of training in. My buddy does Ironmans and he trains 20-30 hours a week.

Good session baker. That collage is very cool as well.

Thank M!

Dig'n the pics and the new goal. Get at it.

Nothing wrong with that philosophy. GW.

Yep, thanks Doc. Time to pick up heavy things

Sweet session Baker, you doing full on sumos now or "semi sumo" like before? Great job today and a marathon sounds like an awesome goal!

Funny you remember that. Here is the old style I had before. I'm very close to the form, only much weaker.

(for now)

[EjnarKolinkar]

Sumos felt good so I increased more than I planned. Despite feeing strong I'll take the slow and controlled route from this point forward. No use in stalling out in a few weeks.

I'm in same boat, and had exact same thought. Rather get the training in and let it ride up over time, IDK seemed like the thing to do.

[shaneinga]

Good looking work put in Baker! Strong OHP's. Sounds like a good plan of attack. Slow and steady wins the race.

[baker]

10/03/2015

Front Squats
5x150
5x150
5x150
1x185
1x195
(Will increase work sets 5lbs next session. Hit some extra credit singles)

Bench Press
5x165
5x165
5x165
(Will increase 2.5lbs next session)

DB Bench
5x85
5x85
7x85
(Will hold off on an increase till I hit 10 reps on the last set, these are heavy for a skinny pup)

Treadmill 30 Minutes

Daily Pushups 3xFailure

Good session, felt really strong on the FS. I think 205 was in the bag but didn't want to push it too far. Perhaps next time if I'm feeling well. Bench continues to progress. Those daily pushups are tough but sticking to it.

I'm in same boat, and had exact same thought. Rather get the training in and let it ride up over time, IDK seemed like the thing to do.

Yep, smart move. I realized when you posted I failed to post food pronz.

Lunch yesterday

Good looking work put in Baker! Strong OHP's. Sounds like a good plan of attack. Slow and steady wins the race.

Yep, thanks man!

[NoCarbsNoSugar]

Lunch yesterday

what's the yellow/orange stuff on your plate?
plate looks awesome!

[baker]

what's the yellow/orange stuff on your plate?
plate looks awesome!

This is a Vietnamese dish. It's thinly sliced beef with lots of onion and lime. The yellow is crushed peanuts. It's super good and really high in protein (obviously). I eat there about once a week. I try to set a good example at work and save the Pop Tarts for home.

[NoCarbsNoSugar]

I try to set a good example at work and save the Pop Tarts for home.

ha ha

dish looks awesome, that's for sure!

[DocJekyll]

Solid work on the front squats. I hate them. So kudos to you bro.

How many push ups ya grab'n?

[baker]

11/04/2015

Run - 3.2 Miles - 34 Minutes

No pain in the SI joint = winning!!

ha ha

dish looks awesome, that's for sure!

It's awesome as is most of their food.

Solid work on the front squats. I hate them. So kudos to you bro.

How many push ups ya grab'n?

I'm just the opposite, prefer front squats. Pushups idk probably 25-35 at least per set. Chest sure is sore everyday though.

[baker]

10/05/2015

Deadlifts
5x260
5x260
5x260
(Will increase 10lbs next cycle, will also wear pants and try and find my VersaGripps)

Military Press
5x105
5x105
5x105
(WIll increrase 2.5lbs)

That it for today. Lots of stretching and prevenative maintenance stuff. Will be running 3-5 miles this weekend. If all goes well and I'm pain free my PT will be over. Training in the evening sucks, if I can switch up to AM session or perhaps lunch I'm going to do it. While I enjoy the ego lifting and the lulz brought by a few guys, ain't no body got time fo dat!!

[EjnarKolinkar]

Well not much better than deadlifts and military press.

I'm jelly of that beef plate, looks outstanding.

[DocJekyll]

Love hate relationship.....I do like training with some food in me; but i hate everything else that comes with PM workouts.

Great job on the push ups' those are good numbers. Deads look good, OHP looks good. Good luck getting cleared from PT.

[baker]

11/06/2015

Chest/Biceps

Incline Bench
10x95
10x115
5x135
5x155
5x175
5x185

DB Bench Press
5x80
5x80
5x80

HS Bench Press
10x225
10x225
10x225

Chest Flyes/Press
12x35
10x50
10x50

Barbell Curls (between sets)
20x40
20x50
10x60
10x70
10x80
10x90
20x60
25x45
25x45
25x45

Stretch, foam roll, etc.

Time - 41:09 - Efficient!!


Felt like I needed to get some more work in with all the sh!t I've been stuffing in my face.

Well not much better than deadlifts and military press.

I'm jelly of that beef plate, looks outstanding.

Thanks E, the progressive overload is the plan with some extra credit volume sessions when I can get it in. Plus those damn pushups everyday.

Love hate relationship.....I do like training with some food in me; but i hate everything else that comes with PM workouts.

Great job on the push ups' those are good numbers. Deads look good, OHP looks good. Good luck getting cleared from PT.

We shall see on the PT. Hoping for good news. I feel great so I'm probably done.

[DocJekyll]

Ha. The volume seems to be growing on you.

Nice session.

[baker]

Ha. The volume seems to be growing on you.

Nice session.

Haha I can be a volume junkie sometimes, I just can't recover. Now bringing the intensity for 30-40 minutes that's something that's doable. So we spoke about me competing a while back. I've decided to hit a USBF show in fall of 2016. So this journal will be full on prep mode and focused for a while.

[shaneinga]

Nice workout Baker. Strong incline BP man. Congrats on going for it and doing a show. It will be interesting to watch your progress and prep. Good luck!

[DocJekyll]

Ah, that's excellent to hear man. And now there are 3. I know that USBF has physique. I am guessing that fits your goals?

[baker]

Nice workout Baker. Strong incline BP man. Congrats on going for it and doing a show. It will be interesting to watch your progress and prep. Good luck!

Thanks man, really looking forward to doing it. I can already tell my mindset is changing.

Clearly defined goals tend to bring out the best in people.

Ah, that's excellent to hear man. And now there are 3. I know that USBF has physique. I am guessing that fits your goals?

I'm planning on going for bodybuilding, probably the open and masters. My legs are my strongest bodypart so why not use that to my advantage? There is a show in York, PA this weekend. That's the show I plan to hit next year. You can come buy me dinner after!

[DocJekyll]

Nice. Now your talking. That's awesome.

York is about 4 hours from me. But ya never know.