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  1. #871
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    11/08/2015

    Front Squats
    5x160
    5x160
    5x160
    (Will increase 5lbs next session)

    Bench Press
    5x167.5
    5x167.5
    5x167.5
    (Will increase 2.5lbs next session)

    Foam roll, stretch, PT, etc.

    Short and sweet session today. Wasn't "feeling" it today so I hit the basics and hit the road.


    Originally Posted by DocJekyll View Post
    Nice. Now your talking. That's awesome.

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

    Where the mind goes the body follows.

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  2. #872
    Registered User shaneinga's Avatar
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    Nice short and to the point Sunday work put in Baker.
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  3. #873
    Hiding otter mode raynerd's Avatar
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    Nice front squats and benching Baker! Looking forward to your prep for next years goals! Having legs as your strong point is a real good thing IMO, and you seem to have the shredz department down well
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  4. #874
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    11/10/2015

    Chest/Arms

    Warm up:
    -15 Minutes Bike
    -Hypers, Leg Raise, 3xTwist 10-15
    -PT exercises

    Incline Bench Press
    5x135
    5x165
    5x185
    5x195
    (I want 5x225 this year)

    Flat DB Bench Press
    5x70
    5x75
    5x80
    5x85
    5x90
    (The 100's..... I must break you...)

    Flat BD Flyes/Press
    15x50

    BB Precher Curls
    5x75
    5x75
    5x75

    Parallel Bar Dips (Wide/Narrow)
    10xBW
    12xBW
    15xBW
    (First I did the indicated reps wide then narrow, burn baby burn)

    -Cable Curls
    -Cable Pushdowns
    -Repeat warm up backwards

    Super awesome and fantastic day in the gym. I'm not happy with my conditioning right now. I know a little fluff comes with the territory but my body loves to add the fat back on quick. I've set my target at 2500 for the next couple weeks to see how my body responds.




    Originally Posted by shaneinga View Post
    Nice short and to the point Sunday work put in Baker.
    Thanks brah!! Trying to get stronger.


    Originally Posted by raynerd View Post
    Nice front squats and benching Baker! Looking forward to your prep for next years goals! Having legs as your strong point is a real good thing IMO, and you seem to have the shredz department down well

    Thanks buddy, I'll be getting lean completely different next time around.
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  5. #875
    The Pump is the Cure DocJekyll's Avatar
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    Nice chest work Bake. I reckon you'll have that 225 x 5.

    Shoulders holding up ok?
    "Never Give Up. Great Things Take Time."
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  6. #876
    Hiding otter mode raynerd's Avatar
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    Strong inclines and DB presses Baker! Big volume workout with some nice weights!
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  7. #877
    Registered User shaneinga's Avatar
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    Another good looking session on inclines. The hardest thing for me on those is just getting the weight unracked at the higher weights. Good looking flat db numbers as well, and those dips sounds pretty brutal.

    Crushed it Baker.
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  8. #878
    ~~~~~~ baker's Avatar
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    Originally Posted by DocJekyll View Post
    Nice chest work Bake. I reckon you'll have that 225 x 5.

    Shoulders holding up ok?
    Doc, I'm surprised how strong Im getting. I will hold back on the main lifts so I don't stall but the weak point training I'm going balls to the wall. Shoulders are good. Elbows don't like the pushups so I had to back off a few days.



    Originally Posted by raynerd View Post
    Strong inclines and DB presses Baker! Big volume workout with some nice weights!

    Thanks brudda!!



    Originally Posted by shaneinga View Post
    Another good looking session on inclines. The hardest thing for me on those is just getting the weight unracked at the higher weights. Good looking flat db numbers as well, and those dips sounds pretty brutal.

    Crushed it Baker.
    Thanks man. I don't have too much trouble yet. The DB's are challenging to get into place though.
    Where the mind goes the body follows.

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  9. #879
    ~~~~~~ baker's Avatar
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    11/12/2015

    Sumo Deadlift
    5x275
    5x275
    5x275
    (Will bump 5-10lbs next session)

    Military Press
    5x105
    5x105
    5x105
    (Will add 2.5lbs next session)

    Kroc Rows
    13x80

    Low Machine Rows
    9x200

    PT, foam roll, stretch, etc.

    Last dat of PT was today. Glad to be done with it but will remain cautious.
    Where the mind goes the body follows.

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  10. #880
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    11/14/2015 - Leg Day...

    Bike - 15ML5
    Light Abs

    Front Squats
    5x95
    5x115
    5x135
    5x165
    3x185B
    1x205B
    (B = Belted, 205 matches my previous PR)

    Walking BB Lunges
    10x80
    10x90
    10x100
    (That's 10x per leg)

    RDL
    10x135
    10x185
    10x185
    10x185
    (Hammies on fire)

    Leg Extensions
    20x50
    20x50
    20x50

    Standing Calf Raise
    20x100
    20x100
    20x100

    No cardio because....exhausted.

    Great growth session today. I felt pretty strong and went for the 205. I buried that thing. It came up at a surprisingly decent speed too. A two plate front squat is right around the corner. I will be training upper body tomorrow, should be fun.
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  11. #881
    ~~~~~~ baker's Avatar
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    11/15/2015

    Chest/Arms

    -Bike 10ML5
    -Abs Light

    Incline Bench
    5x135
    5x165
    5x185
    3x205
    (Felt like I had at least one more in me)

    DB Bench Press
    5x70
    5x80
    5x90
    5x90
    5x90

    DB Flyes/Press
    15x45

    Skull Crushers/GC Bench
    8x115
    8x115
    8x115

    Cable Curls
    10x120
    10x120
    10x120

    Incline Hammer Bench (Close Grip)
    15x135
    15x135
    15x135

    Parallel Bar Dips (W/N)
    10xBWx3

    Hammer Curls
    12x25
    12x30
    12x35
    12x40
    12x45

    Cable Shrugs
    10x100x3

    DB Flies
    15x20x3

    Time for some home made chicken pizza and a nap.
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  12. #882
    🅾🅼🅴🅶🅰 🆆🅴🅰🅿🅾🅽 EjnarKolinkar's Avatar
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    Heavy SC's and curls and you are banging out those sets of dips after.

    Looking good in here Baker.
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  13. #883
    Registered User shaneinga's Avatar
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    Strong couple of workouts Baker! 205 front squat is awesome. Congrats on hitting a previous PR again. 205 Inclines are really impressive as well. Chicken pizza sounds legit.
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  14. #884
    Retired at 42 wave_length's Avatar
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    wavelength checking in
    How to lose fat for Noobs: http://forum.bodybuilding.com/showthread.php?t=129247741
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  15. #885
    ~~~~~~ baker's Avatar
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    11/19/2015

    Upper Posterior

    -Bike 10ML5
    -Light abs (hyper, leg raise, twist, planks)


    Wide Grip Pullups w/pause
    5xBWx5

    Skull Crushers
    10x95x5

    Cable Shrugs
    10x120x5

    Parallel Bar Dips (W/N)
    10/10xBWx5

    Low Machine Rows
    10x150x5

    Bike 20ML5

    Been really busy being an adult this week so I cut the calories back and got some rest. I'm able to train three days in a row this week so I'm splitting the body up again. Great session tonight. Tomorrow will probably be legs and the upper anterior on Saturday.



    Originally Posted by EjnarKolinkar View Post
    Heavy SC's and curls and you are banging out those sets of dips after.

    Looking good in here Baker.
    Thanks E! Could be the bro talking but I feel like hitting the heavy skulls followed by the volume on dips is going to get my triceps bigger. Seems to be working based on the mirror so I'll keep smashing.



    Originally Posted by shaneinga View Post
    Strong couple of workouts Baker! 205 front squat is awesome. Congrats on hitting a previous PR again. 205 Inclines are really impressive as well. Chicken pizza sounds legit.

    Thanks...225 is imminent

    I'll take some pics next time and post my recipe.




    Originally Posted by wave_length View Post
    wavelength checking in
    What's up buddy, welcome!!
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  16. #886
    Hiding otter mode raynerd's Avatar
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    Awesome work on 205's Baker! Strong front squats and inclines!
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  17. #887
    ~~~~~~ baker's Avatar
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    11/20/2015

    Legs......

    -Bike 15ML5
    -Lights abs, stretching

    Front Squats
    5x95
    5x115
    5x135
    5x165
    3x185
    1x205
    0x215
    3x185
    3x185
    3x185
    (Shoulda hit five sets of three, oh well next time)

    Walking BB Lunges
    10x90
    10x100
    10x110
    (10 per leg, so 20 steps total)

    Leg Press
    10x225
    10x315
    10x405
    10x315
    10x225

    DB RDL
    10x55x3

    Standing Calf
    10x210x3

    -Bike 10ML5
    -Stretch, foam roll, etc.

    Good session today, felt weak but went for it anyway.



    Originally Posted by raynerd View Post
    Awesome work on 205's Baker! Strong front squats and inclines!
    Thanks brudda!!
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  18. #888
    Hiding otter mode raynerd's Avatar
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    Damn! Hyooge leg volume Baker, solid workout! All those fronts and lunges....then you kept going with press, RDL's and calves...ouch!
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  19. #889
    Registered User mirroroferised's Avatar
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    Nice leg session man. I don't know how you guys do those lunges
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    11/21/2015

    Chest/Biceps/Traps

    -Bike 15ML5
    -Light abs, stretch

    Incline Bench Press
    5x135
    5x165
    5x185
    4x205
    (Spotter took a little off the fifth rep @ 205 so it doesnt count)

    Barbell Curls
    10x60
    10x70
    10x80
    10x70
    10x60

    DB Bench Press
    5x80x5

    Cable Shrugs
    10x120x5

    Hammer Bench Press
    5x275x5

    Barbell Curls (again) (in the squat rack too)
    5x95x5

    Good, hard session. Just what the mind and body needed.


    Originally Posted by raynerd View Post
    Damn! Hyooge leg volume Baker, solid workout! All those fronts and lunges....then you kept going with press, RDL's and calves...ouch!
    I've lost some size in my legs due to the injury. I need the work!



    Originally Posted by mirroroferised View Post
    Nice leg session man. I don't know how you guys do those lunges
    It's not that bad but it sure does get you sore. People tend to watch you when you do them. I think they are waiting for me to bust my ass lol.
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  21. #891
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    Super few sessions


    Takin notes dude
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    Nice couple of workouts Baker. Lunges and front squat numbers are looking great. Incline BP is climbing and looking great as well.

    Curling in the squat rack and not a damn was given. Haha.

    I loved doing BB curls back when I was doing them. They hit the biceps hard.
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    Killer chest and bi blast!
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    Originally Posted by baker View Post
    I've lost some size in my legs due to the injury. I need the work!
    I don't have the experience yet to speak with any confidence about this, but have you considered occlusion work? Not sure if should be programmed same day or perhaps in addition to what you're doing now, but it could accelerate the return of that size without greatly affecting your recovery. I took a 2" wide strip of voodoo floss and cut it into two 1" wide strips and each make a great tourniquet for my legs. I've been doing air squats: 3 sets of 30 w/30s rest between, and it's a great workout.
    Pull-Up PR: https://forum.bodybuilding.com/showthread.php?t=177233951
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    Originally Posted by conoutlook View Post
    Super few sessions

    Takin notes dude

    Thanks, I have programming ADD but one thing I do try to make sure of is making progress (weight/volume) with each exercise. Being in a caloric surplus give me a little room for error and experimentation.





    Originally Posted by shaneinga View Post
    Nice couple of workouts Baker. Lunges and front squat numbers are looking great. Incline BP is climbing and looking great as well.

    Curling in the squat rack and not a damn was given. Haha.

    I loved doing BB curls back when I was doing them. They hit the biceps hard.

    Well, some dude was hogging the fixed barbells and making lots of un-necessary grunting noises so I figured I'd quietly rep out some curls (with really strict form) with more weight than him.








    Originally Posted by raynerd View Post
    Killer chest and bi blast!


    Thumbsup.jpg!!




    Originally Posted by Payton1221 View Post
    I don't have the experience yet to speak with any confidence about this, but have you considered occlusion work? Not sure if should be programmed same day or perhaps in addition to what you're doing now, but it could accelerate the return of that size without greatly affecting your recovery. I took a 2" wide strip of voodoo floss and cut it into two 1" wide strips and each make a great tourniquet for my legs. I've been doing air squats: 3 sets of 30 w/30s rest between, and it's a great workout.

    I saw the thread out in the open forum and I have voodoo floss so there's really no reason I can't do some experimenting. I know my leg size will come back, it always does. If I up the frequency on legs to 3x per week it will be back in no time. Not really interested in doing that right now though, chest/arms are my lifelong weak points so I'll be concentrating on them for now.
    Where the mind goes the body follows.

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    11/22/2015

    Upper Posterior

    Skull Crushers
    10x95x5

    Seated Cable Rows
    10x160x5

    Wide Grip Pullups
    5xBWx5

    Straight Arm Pulldowns
    10x100x5

    Tricep Pushdowns
    10x100x5

    Basically two supersets for this session.
    Where the mind goes the body follows.

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    11/24/2015

    Upper Anterior

    Incline Bench Press
    5x135
    5x165
    5x185
    5x205

    Decline Bench Press
    5x135
    5x165
    5x185

    Hammer Strength Bench
    10x135
    10x185
    10x225
    5x275
    3x315
    5x275
    10x225
    10x185

    Flat DB Flye/Press
    10x35x5

    DB Curls
    10x35x5

    Cable Curls - (Pyramid, no rest)
    10x50-60-70-80-90-80-70-60-50-30

    Sick pump - holy moly

    Good session. Finally got that 5th rep on incline bench. Planning on taking at least a week or so before I hit that exercise again. Tonight is Upper Posterior so hopefully the gym will be empty and I can get in a good session without too much BS.
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  28. #898
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    Great couple of workouts put in Baker. Nice way to grab that extra rep at 205 on those inclines. Serious volume on those hammer BP and cable curls. I like to do drop sets on cable work outs, that pyramid looked brutal. I bet the sleeves on your shirt were a little tighter leaving the gym than they were walking in.
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    Where you at brother?
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    Originally Posted by DocJekyll View Post
    Where you at brother?
    I'm still around.
    Where the mind goes the body follows.

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