Bakers Gonna Bake....

[baker]

Intro....
Starting a new journal. Spent the last few months working on cardio (aka losing gains). I've learned a lot about my body over the last few months and will use that in my training moving forward. I'm way too light right now so the next few months I'm going to work on getting back up to around 200ish, depending on bodyfat level.

Programming...
Rotating rep ranges. Heavy and low volume on the weekends. Lighter and more volume during the week.

Chest/Back
Shoulders/Arms
Lower Back/Legs
(repeat)

That's it, nothing too complicated. Training starts now.

[kimm4]

Excellent...subbed!

[baker]

Excellent...subbed!

Thanks Kimster!


03/18/2014 - Macros

Clicky ^^^ for nutrition details. I'm going to start at 2500 and see how my body responds.


Chest/Back

Warm Up - Spin Bike - 12 Minutes - 3x20 seconds sprints - +100 RPM

Reverse Crunch
10xBW
10xBW
10xBW

DB Bench
10x30
10x40
10x40
10x40

Incline DB Flies
10x25
10x25
10x25

Pulldowns
10x70
10x85
10x85
10x85

DB Rows
10x40
10x40
10x40

Will hold all weight and increase sets next round. Rest times are 60 seconds.

[bamazav]

I am




IN

[baker]

I am...IN

^^Thanks Brother!!



03/19/2014 - Macros



Shoulders/Arms

Warm Up - Spin Bike - 12 Minutes - 3x20 seconds sprints - +100 RPM

AB Wheel
5xBW
5xBW
5xBW

Standing Military Press
10x45
10x65
10x65
6x65 (Whoa...)

Arnold Press
10x25
10x25
10x25

DB Extension
10x50
10x50
10x50

Barbell Curls
10x45
10x45
10x45

Pushdowns
10x35
10x35
10x35

Cable Curls
10x25
10x25
10x25


Will hold all weight and increase sets next round. Rest times are 60 seconds.

[cmoore]

Can't hide from me.

[baker]

Can't hide from me.

What's up big guy, I started the D3 today, starting w/ 10,000IU 2x per day.


03/20/2014 - Macros


Legs/Lower Back

Warm Up - Concept 2 Rower - 10 Minutes - Level 10 - 2099 M

Reverse Crunches
10xBW
10xBW
10xBW

Front Squats
10x65
10x65
10x65

DB Lunges
10x15
10x15
10x15

45 Degree Hypers (w/ kettle-bell)
10x12
10x12
10x12

120 seconds rest between sets. Repeat cycle tomorrow.

[baker]

03/21/2014 - Macros


Chest/Back

Warm up - Spin Bike - 3x20 Second Sprints @ Level 20 - +100RPM - 12 Minutes Total

Rope Tucks
15x30
10x40
10x40
10x40

Seated Cable Rows
10x70
10x85
10x85
10x85

Incline DB Bench
10x25
10x35
10x35
10x35

Reverse Grip Pulldowns
10x55
10x70
10x85
10x85

DB Flies
10x20
10x20
10x20

One minute rest between sets. Still staying pretty light, will add some more volume next week.

[Bo_Flecks]

This journal still has that new car smell...

[baker]

This journal still has that new car smell...

03/22/2014 - Macros

Shoulders/Arms

Warm up - Spin Bike - 3x30 Second Sprints @ Level 15 - +100RPM - 15 Minutes Total

Reverse Crunch
10xBW
10xBW
10xBW

Seated DB Press
10x25
10x35
5x45
5x45
5x45

Barbell Upright Rows
10x45
5x65
5x65
5x65

Skull Crusher/CG Bench
5/5x50
5/5x50
5/5x50

Seated DB Curl
10x25
5x30
5x30
5x30

Wide Grip Pushdowns
10x50
5x57
5x57
5x57

Wide Grip Cable Curls
10x25
5x35
5x35
5x35

One minute rest between sets. Good session. Deadlifts in the shed tomorrow.

Progress...
Date - Weight - Naval Measurement - Bodyfat%
3.22 - 177.0 - 32.25 - 14.06

Curious to see how my body responds to the revised training and nutrition. The last few months I've been 60-70% carbohydrates for running. As you can see it's a recipe for being soft.

[baker]

03/23/2014 - Macros

Lower Back/Legs

Warm up - Power Clean/Press/Squat/Row x10x3 @ Bar

Kettlebell Crunches
10x35
10x35
10x35

Romanian Deadlifts
10x45
10x95
10x115
5x135
5x135
5x135

High Bar Back Squat
10x45
10x95
10x115
5x135
5x135
5x135

Rested as much as needed. Those squats felt good. Got in the groove after the first couple warm ups. Looking forward to adding weight to the bar. I did RDLs first since my quads are stronger (more dominant) than my hamstrings.


Shed's clean:

[baker]

03/24/2014 - Macros

Clicky ^^^ for nutrition details.


Chest/Back

Warm Up - Concept 2 Rower - 10 Minutes - Level 10 - 2200 M

DB Bench
10x40
10x40
10x40
10x40
10x40

Incline DB Flies
10x25
10x25
10x25
10x25
10x25

Pulldowns
10x85
10x85
10x85
10x85
10x85

DB Rows
10x40
10x40
10x40
10x40
10x40

SS - Crunches/Rope Tucks
10/10x40
10/10x40
10/10x40

Will start adding weight next cycle where needed. Rest times are 60 seconds.

[baker]

03/25/2014 - Macros



Shoulders/Arms

Warm Up - Spin Bike - 12 Minutes - 3x20 seconds sprints - +100 RPM

AB Wheel
5xBW
5xBW
5xBW

Standing Military Press
10x45
10x65
10x65
10x65
7x65 (whoa again)

Arnold Press
10x25
10x25
10x25
10x25
10x25

DB Extension
10x50
10x50
10x50
10x50
10x50

Barbell Curls
10x45
10x45
10x45
10x45
10x45

Pushdowns
10x35
10x35
10x35
10x35
10x35

Cable Curls
10x25
10x25
10x25
10x25
10x25


Will increase weight where necessary next cycle. One minute rest between sets. New respect for this high volume type training. Really can feel the muscle working during the last couple sets. Burn baby burn.

[baker]

03/26/2014 - Macros


Legs/Lower Back

Warm Up - Treadmill - 10 Minutes

Reverse Crunches
10xBW
10xBW
10xBW
10xBW
10xBW

Front Squats
10x65
10x65
10x65
10x65
10x65

Single Leg Press
10x Sled Only
10x Sled Only
10x Sled Only

Leg Press
20x Sled Only
20x Sled Only
20x Sled Only

45 Degree Hypers
10x25
10x25
10x25

120 seconds rest between sets. Will add weight/reps where necessary next cycle. Hip flexors and knees giving me a bit of trouble. Leg Press work was a good way to isolate and work on the issue. Foam roller and stretching post training.

[baker]

03/27/2014 - Macros


Chest/Back

Warm up - Spin Bike - 3x30 Second Sprints @ Level 15 - 15 Minutes Total

Incline DB Bench
10x35
10x35
10x35
10x35
10x35

DB Flies
10x20
10x20
10x20
10x20
10x20

Reverse Grip Pulldowns
10x85
10x85
10x85
10x85
10x85

Seated Cable Rows
10x85
10x85
10x85
10x85
10x85

Swiss Ball Crunches
10xBW
10xBW
10xBW
10xBW
10xBW

One minute rest between sets. Excellent session. My goal is to get all sets/reps to 5x10, then add another exercise per body part. Volume first, then add weight/reps.

[ironwill2008]

Good to see you back in the journals, bud.

[baker]

Good to see you back in the journals, bud.

Thanks Bill, glad to be pumping iron again.



03/28/2014 - Macros

Shoulders/Arms

Warm up - Treadmill - Slow Walk

Seated DB Press
10x35
10x35
10x35
10x35
10x35

Barbell Upright Rows
10x55
10x55
10x55
10x55
10x55

Skull Crusher/CG Bench (ss/w)
10/10x50
10/10x50
10/10x50
10/10x50
10/10x50

Seated DB Curl
10x25
10x25
10x25
10x25
10x25

Wide Grip Pushdowns (ss/w)
10x50
10x50
10x50
10x50
10x50

Wide Grip Cable Curls
10x25
10x25
10x25
10x25
10x25

One minute rest between sets.

[baker]

03/29/2014 - Macros


Lower Back/Legs

Warm up - Spin Bike - 3x30 Second Sprints @ Level 15 - 15 Minutes Total

Reverse Crunch
10xBW
10xBW
10xBW
10xBW
10xBW

45 Degree Hypers
10x25
10x25
10x25
10x25
10x25

Leg Press
10x225
10x225
10x225
10x225
10x225

Romanian Deadlifts
10x95
10x95
10x135
10x135
10x135

Good Mornings
10x45
10x45
10x45

Hip Abduction
10x55
10x55
10x55

Hip Adduction
10x55
10x55
10x55

Two minutes rest between sets. Focusing on my weak points.

[baker]

03/30/2014 - Macros

Clicky ^^^ for nutrition details.


Chest/Back

Warm Up - Spin Bike - 5x30 Second Sprints @ Level 15 - 15 Minutes Total - Holy $#!&

DB Bench
10x40
10x40
10x40
10x40
10x40

Incline DB Flies
10x25
10x25
10x25
10x25
10x25

Pulldowns
10x85
10x85
10x85
10x85
10x85

DB Rows
10x40
10x40
10x40
10x40
12x40
(Will bump 5# next cycle)

Crunches w/ Med Ball
10x4
10x4
10x4
10x4
10x4

Reverse Crunch
10xBW
10xBW
10xBW
10xBW
10xBW

One minute rest between sets. I wasn't able to add "quality" reps on most exercises today so, only one will be getting bumped next cycle. Reps are very controlled on all movements.

[baker]

03/31/2014 - Macros


Shoulders/Arms

Warm Up - Concept 2 Rower - 25 Minutes (Old Man W/U)

Standing Military Press
10x45
10x65
10x65
10x65
10x65

Arnold Press
10x25
10x25
10x25
10x25
12x25
(Will add reps to 3rd and 4th sets)

DB Extension
10x50
10x50
10x50
10x50
12x50
(Will add 5lbs)

Barbell Curls
10x45
10x45
10x45
10x45
12x45
(Will add 5lbs)

Pushdowns
10x35
10x35
10x35
12x35
15x35
(Will add 10lbs)

Cable Curls
10x25
10x25
10x25
12x25
15x25
(Will add 10lbs)


One minute rest between sets. Finally got 5x10 on the Military Press. Good rep increases on everything else, so I'll add weight where necessary.

[bamazav]

You working out in the shed or a commercial gym?

[baker]

You working out in the shed or a commercial gym?

I've only trained in the shed once since I re-started. I'm doing a lot of pre-hab stuff and extra warm ups so the gym makes more sense right now. A new gym just opened about a mile from my house, may have to check them out since they are so close.





04/01/2014 - Macros

Warm up - 3x30 Second Sprints @ Level 15 - 15 Minutes Total

Legs/Lower Back

Front Squats
10x65
10x65
10x65
10x65
12x65
(Will add 10lbs)

Walking Lunges (ss/w)
10x15
10x15
10x15
10x15
12x15
(Will add 10lbs)

45 Degree Hypers
10x25
10x25
10x25
10x25
10x0

120 seconds rest between sets. Will add weight/reps where necessary next cycle.

[ironwill2008]

Reverse Crunch
10xBW
10xBW
10xBW
10xBW
10xBW

This is a reminder to me that I haven't done a Crunch or HLR in over a year!

[baker]

This is a reminder to me that I haven't done a Crunch or HLR in over a year!

The HIIT and the ab work helps me warm up for 6AM training.




04/02/2014 - Macros

Chest/Back

Warm up - Spin Bike - 5x15 Second Sprints @ Level 20 - 12 Minutes Total

Ab Wheel
5xBW
5xBW
5xBW
5xBW
5xBW
(Increase to 6 reps)

Incline DB Bench
10x35
10x35
10x35
10x35
12x35
(Will add 5lbs)

DB Flies
10x20
10x20
10x20
10x20
12x20
(Will add 5lbs)

Reverse Grip Pulldowns
10x85
10x85
10x85
12x85
15x85
(Will increase to 100lbs)

Seated Cable Rows
10x85
10x85
10x85
12x85
15x85
(Will increase to 100lbs)

Swiss Ball Crunches
10xBW
10xBW
10xBW
10xBW
10xBW

One minute rest between sets.

[baker]

04/03/2014 - Macros

Shoulders/Arms

Warm up - Spin Bike - 30/30 Sprints x 5 - Level 5/15 - 12 Minutes Total

Reverse Crunch
12xBW
12xBW
12xBW
12xBW
12xBW

Seated DB Press
10x35
10x35
10x35
12x35
15x35
(Will bump 5lbs)

Barbell Upright Rows
10x55
10x55
10x55
10x55
12x55
(No increase, work on form)

Skull Crusher/CG Bench (ss/w)
10/10x50
10/10x50
10/10x50
10/10x50
10/10x50

Seated DB Curl
10x25
10x25
10x25
10x25
10x25

Cable Pushdowns w/ Rope
10x25-30-35-30-25
(Giant Set)

Wide Grip Cable Curls
10x20-25-30-25-20
(Giant Set)

One minute rest between sets except where doing a SS or Giant Set.

[baker]

04/04/2014 - Macros

Legs/Lower Back

Warm Up - Concept 2 Rower - 20 Minutes - Level 10 - 4089 Meters

Romanian Deadlifts
10x135
10x135
10x135

Leg Press
10x135
10x225
10x315

Leg Press Calf Raises
10x135
10x225
10x315

Hip Abduction
10x55
10x70
10x70
10x70

Hip Adduction
10x55
10x70
10x70
10x70

Swiss Ball Crunches
10xBW
10xBW
10xBW
10xBW
10xBW

Two minutes rest between sets. Can't believe how weak my abductor/adductors are, maybe thats why I'm having so many hip knee joint issues.

[baker]

04/05/2014 - Macros

Clicky ^^^ for nutrition details.


Chest/Back

Warm Up - Spin Bike - 5x15 Second Sprints @ Level 20 - 15 Minutes Total

Reverse Crunch
12xBW
12xBW
12xBW
12xBW
12xBW

DB Bench
10x40
10x40
10x40
12x40
15x40
(Will increase 5lbs)

Incline DB Flies
10x25
10x25
10x25
12x25
15x25
(Will increase 5lbs)

Decline Bench Press
10x95
10x95
10x95
10x95
10x95

Pulldowns
10x85
10x85
10x85
12x85
15x85
(Will bump to 100lbs)

DB Rows
10x45
10x45
10x45
12x45
15x45
(Will bump 5lbs)

Face Pulls
10x25
10x25
10x25
10x25
10x25

Added some exercises today. One minute rest between sets.

[HoustonTXMuscle]

Probably should have posted earlier that I've been following your new journal despite trying to spend less time on the computer. Routines are looking good. Am curious tho why one Meal 1 shows whenever I click on your macros.

[baker]

Probably should have posted earlier that I've been following your new journal despite trying to spend less time on the computer. Routines are looking good. Am curious tho why one Meal 1 shows whenever I click on your macros.

Thanks! I normally log my first meal post in the morning, then sometime in the evening. Could just be the time of day when you click.





04/06/2014 - Macros


Shoulders/Arms

Warm Up - Treadmill - 10 Minutes

Standing Military Press
10x65
10x65
10x65
12x65
14x65
(Will actually hold weight till I can hit 15 on the last set)

Arnold Press
10x25
10x25
12x25
12x25
15x25
(Will bump 5lbs)

DB Extension
10x55
10x55
10x55
12x55
15x55
(Something is off with these, will drop back to 50's and remove back support)

Barbell Curls
10x50
10x50
10x50
12x50
15x50
(Will hold weight, work on form)

Pushdowns
10x42
10x42
10x42
12x42
15x42
(Will bump to the next increment)

Cable Curls
10x30
10x30
10x30
12x30
15x30
(Will bump to the next increment)

...Giant Set...
Lateral Raise - 10x15x3
DB Curls - 12x15x3
Lying DB Ext. - 15x15x3

One minute rest between sets.

My target macros has been 2500 for the last two weeks and I've dropped 1.25lbs and .50 off my waist. I went back and did the math and my average has actually been 2344. I'm not trying to "cut" so I'll make sure I'm 2500 for the next two weeks to get my base line down correctly.

[baker]

04/07/2014 - Macros

Warm up - 5x30 Second Sprints @ Level 15 - 15 Minutes Total

Legs/Lower Back

Front Squats
10x75
10x75
10x75
12x75
15x75
(Will add 10lbs)

DB Walking Lunges
10x25
10x25
10x25
10x25
10x25

45 Degree Hypers
10x0
10x0
10x0
10x0
10x0

Leg Press
10x135
10x135
10x135
10x135
10x135
(This is more of a stretching exercise at this point)