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Thread: baker's journal

  1. #1681
    ~~~~~~ baker's Avatar
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    Originally Posted by Bo_Flecks View Post
    What is your goal weight for this cut?
    The Linear Software chart I think has me too lean, the calculator over on Dave Drapers site is a bit more accurate (I think). Current calculations per Drapers site puts me @ 10.96. This would explain why I'm still really soft looking @ 6.77%, because I ain't 6.77%. I'd like to actually be single digits (7-8) before eating over maintenance. So, I reckon since I'm so close I'll keep "cutting" till I hit those numbers.
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  2. #1682
    ~~~~~~ baker's Avatar
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    03/24/12

    AM Run - 2.5 Miles - Intervals

    Squats
    5x135
    5x155
    5x185

    Incline Bench Press
    10x135
    10x135
    10x135

    BB Shoulder Press
    10x95
    10x95
    10x95

    Wide Grip Pullups
    5xBW
    5xBW
    5xBW

    BB Curls
    10x65
    10x65
    10x65

    Close Grip Bench Press
    10x135
    10x135
    10x135

    Ab Wheel
    5xBW
    5xBW
    5xBW

    ...Thought I'd get a session in today just to get a feel of things. Doing my squats high bar style and going ATG. I already can tell my hamstrings are going to be screaming at me during tomorrows run. First time through the program, everything seemed to flow nicely. Will hit day two on Monday and day three on Thursday next week. Planning on a T/Th/S split so I'll have to reset the cycle the following week (work stuff).

    ...Also, not sure if I mentioned it but I'm supposed to be doing a Tough Mudder this fall. I'm going to have to really get my endurance up to par with the team I'm supposed to be on. Don't really have a plan for that, probably just do 2-3 short runs during the week and a long run on the weekend. Running 12 miles though the woods while being subjected to various obstacles doesn't really sound like a good time. I think there is something wrong with me to be looking forward to doing this.

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  3. #1683
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    Progress Week 17



    Down...slightly. Will make necessary adjustments later this week.


    03/26/2012

    Deadlift
    5x225
    5x225
    5x225

    Bench Press
    10x155
    10x155
    10x155

    Rear Shoulder Press
    10x85
    10x85
    10x85

    Reverse Grip Bar Curls
    10x65
    10x65
    10x65

    Skull Crushers
    10x65
    10x65
    10x65

    Neck Training
    20x10(F/B)
    20x10(F/B)


    ...Good day in the shed. Be back Thursday I hope.
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  4. #1684
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    Originally Posted by baker View Post
    Down...slightly. Will make necessary adjustments later this week.
    I like how your spreadsheet really shows you the trends.
    Masters Men 3rd Place, NANBF St. Louis Gateway Naturals
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  5. #1685
    ~~~~~~ baker's Avatar
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    03/30/2012

    Power Cleans
    5x115
    5x115
    5x115

    Parallel Bar Dips
    10xBW
    10xBW
    10xBW

    Shrugs
    10x185
    10x185
    10x185

    Neutral Grip Pullups
    5xBW
    5xBW
    5xBW

    21's
    21x65
    21x65

    Floor Press
    10x135
    10x135
    10x135

    Ab Wheel
    6xBW
    6xBW
    6xBW

    ...I'm glad I got to run through the program before starting it so I could tweak a few things. One thing I changed was removing all dumbbell work. I want to be able to microload everything and I can't do that with my dumbbells. A couple more changes I'd like to make in a few weeks would be doing five sets for the primary exercise and the pullups.

    ...On running. I didn't want to leave my conditioning to chance so I found a half marathon training plan that will get me to the Tough Mudder distance in 16 weeks. It's only three days a week and the mileage during the week isn't bad. The weekend mileage starts at three miles and adds a half mile per week, so at the end of 16 weeks your running a tad over 10 miles. Sounds like microloading to me so hopefully it works.

    Originally Posted by Bo_Flecks View Post
    I like how your spreadsheet really shows you the trends.
    Thanks. It's a pain to keep up with but it's teaching me exactly how different foods affect my body.
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  6. #1686
    ~~~~~~ baker's Avatar
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    New Program Bump

    Originally Posted by baker View Post
    Revised Fullbody Split
    (Starting Tuesday)

    Day 1.
    Squats
    Incline Bench Press
    BB Shoulder Press
    Wide Grip Pullups
    BB Curls
    Close Grip Bench Press

    Day 3.
    Deadlift
    Benchpress
    Rear Shoulder Press
    Reverse Grip Pullups
    Reverse Grip BB Curls
    Skull Crushers

    Day 5.
    Power Cleans
    Parallel Bar Dips
    BB Shrugs
    Neutral Grip Pullups
    21's
    Floor Press


    Progressions

    Primary Lift Progression (Squats, Deads, PowerCleans)
    • Begin w/ 3 Sets 5 reps each @ 75% of 1RM
    • Add weight as needed (microloading)

    Secondary Lifts Progression
    • Begin w/ 5 Sets of 10 Reps
    • Add weight as needed (microloading)

    Pullups Progressions
    • Begin w/ 3 Sets 5 Reps each
    • Add reps/weight as needed


    Goals
    My goal for the remainder of the year will be to add 5 pounds of muscle without adding bodyfat. In fact, I'd like to be leaner. I'll get more specific once all the numbers are ready but this is the main goal. A secondary goal is going to continue to improve my cardiovascular health. Nutrition will be key and I will be fine tuning it as I go along. Running it on a "Razors Edge" as someone we all know likes to say.

    ...with changes.
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  7. #1687
    ~~~~~~ baker's Avatar
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    Progress Week 18



    ...Tough week to really stay consistent with my macros. I was able to maintain while out of town for the better part of the week. This week is the first week of the new program, really looking forward to making some good progress. I'm going to lift and run on the same days during the week so I can have three days of full recovery. The weekends I will make an effort to maintain that schedule, I'm going to have to balance time with the family, training and the wife's work schedule.

    04/01/12

    3 Miles - 32:38
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  8. #1688
    Building a Natty Nitemare Bo_Flecks's Avatar
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    Originally Posted by baker View Post
    ...Tough week to really stay consistent with my macros. I was able to maintain while out of town for the better part of the week.
    Did you take some of your own food with you?

    I have one of those weeks coming up soon with 6th grade camp. I will probably take all of my own food with the exception of dinner each night. Food at camp is notoriously non-macro friendly.
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  9. #1689
    ~~~~~~ baker's Avatar
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    04/03/12

    AM Run - 2.75 Miles - I was covered in inchworms when I got home. That could be my WTF moment of the day for sure.

    Squats
    5x170
    5x170
    5x170
    (Will increase 10lbs)

    Incline Bench Press
    10x135
    10x135
    10x135
    10x135
    10x135
    (Will increase 5lbs)

    BB Shoulder Press
    10x95
    10x95
    10x95
    10x95
    10x95
    (Will increase 2.5lbs)

    Wide Grip Pullups
    6xBW
    6xBW
    6xBW
    (Will increase 1 rep per set)

    BB Curls
    10x65
    10x65
    10x65
    10x65
    10x65
    (Will hold weight, tempo and MMC was off a bit)

    Close Grip Bench Press
    10x135
    10x135
    10x135
    10x135
    10x135
    (Will increase 5lbs)

    ...Flow was good but was constantly interrupted. Tuesday & Thursday will be movie day unless Mommy is home.

    Vids:
    Squats (Pretty light as you can tell, normal depth for me, will get a better angle next time)


    Pullups (Full ROM baby!!)



    Originally Posted by Bo_Flecks View Post
    Did you take some of your own food with you?

    I have one of those weeks coming up soon with 6th grade camp. I will probably take all of my own food with the exception of dinner each night. Food at camp is notoriously non-macro friendly.
    I had access to the menu before I left and found stuff that worked. I actually needed the mental break from eating the same thing everyday. Somedays I feel like a dog since my diet rarely changes.
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  10. #1690
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    Great job Bakerman. Nice full rom on the wide grips. One day I will be there too.

    Still have shed envy.
    David, a 50 year old pastor, husband and father.

    1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified

    http://forum.bodybuilding.com/showthread.php?t=121412521

    "If there is nothing you can improve on, your standards are too low!" - BAMA Strength Coach Scott Cochran
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  11. #1691
    ~~~~~~ baker's Avatar
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    Originally Posted by bamazav View Post
    Great job Bakerman. Nice full rom on the wide grips. One day I will be there too.

    Still have shed envy.
    The ceilings are too low. Had to bend some nails over, got a nice gash in my forehead a few months ago.


    Where the mind goes the body follows.
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  12. #1692
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    Originally Posted by baker View Post
    The ceilings are too low. Had to bend some nails over, got a nice gash in my forehead a few months ago.


    There is a Garden place that sells shed on Military. Every time I drive by I eye the 2 story Barn they have sitting there. I am trying to figure out a way to get them to donate it to the church.
    David, a 50 year old pastor, husband and father.

    1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified

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  13. #1693
    ~~~~~~ baker's Avatar
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    Originally Posted by bamazav View Post
    There is a Garden place that sells shed on Military. Every time I drive by I eye the 2 story Barn they have sitting there. I am trying to figure out a way to get them to donate it to the church.
    Those are nice. If you do get one I'd suggest investing in AC.





    04/06/2012

    Deadlift
    5x205
    5x205
    5x205
    (Will increase 10lbs.)

    Bench Press
    10x155
    10x155
    10x155
    10x155
    10x135
    (Will reduce 10lbs)
    (Wow....seriously.... can't wait for this cut to be over.)


    Rear Shoulder Press
    10x85
    10x85
    10x85
    10x85
    10x85
    (Will hold weight)

    Reverse Grip Pullups
    6xBW
    6xBW
    5xBW
    (Will drop back to 5 reps and add 1 reps on the last set 5,5,6)

    Skull Crushers
    10x65
    10x65
    10x65
    10x65
    10x65
    (Will increase 2.5lbs)

    Reverse Grip Bar Curls
    10x55
    10x55
    10x55
    10x55
    10x55
    (Will hold weight)

    ...Moved training to Friday this week. Have had a head cold all week and wanted to not make myself sicker by training, also dropped running until Sunday. Starting next week I'm going to shoot for 12 reps on my last set. If I get the 12 I'll bump the weight up slightly for the next week.
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  14. #1694
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    04/08/2012

    Power Cleans
    5x115
    5x115
    5x115
    (Will increase 2.5lbs)

    Parallel Bar Dips
    10xBW
    10xBW
    10xBW
    10xBW
    10xBW
    (Will add 5lbs)

    Shrugs
    10x170
    10x170
    10x170
    10x170
    10x170
    (Will hold weight)

    Neutral Grip Pullups
    5xBW
    5xBW
    5xBW
    (Will add 1 rep to 3rd set)

    Floor Press
    10x135
    10x135
    10x135
    10x135
    10x135
    (Will add 10lbs)

    21's
    21x50
    21x50
    21x50
    21x50
    21x50
    (Will hold weight)


    ...Ok, got this one in on Saturday morning to wrap up the week. Everything flowed nice.


    Progress Week 19



    Down a bit more than I anticipated last week. Not sure what's up with that.

    Progress Pic Week 19





    ...As you can see I'm still holding fat in my chest and lower abdomen. Looks like I got about an inch to go in the waist department, measuring in at 31 even this week. Chest is going to have to be a work in progress, if I had a better camera phone you could see the surgery scars on my shoulder. I think once I start getting back to working with over 250lbs on bench my chest will get back to it old shape.
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  15. #1695
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    04/10/12

    Squats
    5x185
    5x185
    5x185
    (Will increase 2.5lbs)

    Incline Bench Press
    10x140
    10x140
    10x140
    10x140
    12x140
    (Will increase 2.5lbs)

    BB Shoulder Press
    10x97.5
    10x97.5
    10x97.5
    10x97.5
    11x97.5 *soclose*
    (Will hold weight)

    Wide Grip Pullups
    6xBW
    6xBW
    7xBW
    (Will increase 1 rep on 2nd set)

    Close Grip Bench Press
    10x140
    10x140
    10x140
    10x140
    12x140
    (Will increase 5lbs)

    BB Curls
    10x65
    10x65
    10x65
    10x65
    10x65
    (Will hold weight)

    PWO Run 2.5 miles

    Video of the Day



    Depth is pretty good. Shoes were tossing me forward a bit, next time I'll wear my regular squatting shoes.
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  16. #1696
    Preparing for 2015! bamazav's Avatar
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    Location: Virginia Beach, Virginia, United States
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    Great progress and work.

    I can't squat in my new balance, they have me rolling forward and put extra stress on my knees. I either squat in my converse or barefoot, same with deads.
    David, a 50 year old pastor, husband and father.

    1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified

    http://forum.bodybuilding.com/showthread.php?t=121412521

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  17. #1697
    ~~~~~~ baker's Avatar
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    04/12/2012

    AM Pavement Pounding
    2.5 Miles - Lungs cooperated until 1.5 miles then had to take a couple breaks, still got a bit of sickness left in my body.

    Deadlift
    5x215
    5x215
    5x215
    (Will increase 5lbs. Complete deload @ bottom)

    Bench Press
    10x155
    10x155
    10x155
    10x155
    11x155
    (Will hold weight. Changed hand position to slightly wider to get more in my strength groove.)

    Rear Shoulder Press
    10x85
    10x85
    10x85
    10x85
    10x85
    (Will hold weight again. Haven't done these in years, don't want to bump too quickly)

    Reverse Grip Pullups
    6xBW
    6xBW
    7xBW
    (Will add 1 rep to the 2nd set)

    Skull Crushers
    10x67.5
    10x67.5
    10x67.5
    10x67.5
    12x67.5
    (Will increase 2.5lbs)

    Reverse Grip Bar Curls
    10x57.5
    10x57.5
    10x57.5
    10x57.5
    12x57.5
    (Will increase 2.5lbs)

    ...Awesome training session. I read some of my notes wrong and went heavier than I was supposed to on bench and the pullup progression. It all worked okay and I got all the intended reps. Just didn't get the extra rep I wanted on bench. Next week. I'm starting to notice that I'm sore everywhere, all the time. Quite a bit different feeling than when I was doing split training. I can especially feel it in my back and lats. Maybe I need a nice salt bath with one of my wifes 500 candles she has in the house.








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  18. #1698
    Building a Natty Nitemare Bo_Flecks's Avatar
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    Originally Posted by baker View Post
    ...As you can see I'm still holding fat in my chest and lower abdomen. Looks like I got about an inch to go in the waist department, measuring in at 31 even this week.
    I think this is the leanest I've seen you look. If you have posted pics looking leaner than this, I don't recall them. Your training program is really working well for you!
    Masters Men 3rd Place, NANBF St. Louis Gateway Naturals
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  19. #1699
    ~~~~~~ baker's Avatar
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    Nutrition

    For the last few months I've been doing carb/calorie cycling. I'm not really liking this idea with my fullbody split so I'm going to switch things up a bit for a few weeks to see how my body reacts. I tried to figure out my TDEE and came up with 2400. I think it's a bit low so if I continue to drop weight I'll know to adjust my activity level calculation. Currently I have it @ 1.29.



    So I'm going to try and keep protein/carbs/fat consistent during the week and see what happens. I may need to up carbs when I get past five miles on the weekends but that's not going to happen for at least a few more weeks. When it does I'll drop fat to keep calories the same.

    Targets
    Protein - 210g
    Carbs - 210g
    Fat - 80g



    Originally Posted by Bo_Flecks View Post
    I think this is the leanest I've seen you look. If you have posted pics looking leaner than this, I don't recall them. Your training program is really working well for you!
    Hey, preciate that, I really do. Now to maintain it and hopefully add some muscle!!
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  20. #1700
    Building a Natty Nitemare Bo_Flecks's Avatar
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    Originally Posted by baker View Post
    Now to maintain it and hopefully add some muscle!!
    I put a message to you in my journal, but your may or may not get around to seeing it, so I will put it here, too.

    If you decide to run the DAA, I will be happy to help you out with the protocol. If you do it right, it is a sup stack that can make a big difference in your training. Of all of the supplements I have ever taken, it is really only one of a few that I could feel was making a real difference in the gym.
    Masters Men 3rd Place, NANBF St. Louis Gateway Naturals
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  21. #1701
    ~~~~~~ baker's Avatar
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    04/14/2012

    AM Pavement Pounding
    3.5 Miles - Lungs failed right @ the 3 miles mark. I'd say I'm about 90% right now.

    Power Cleans
    5x120
    5x120
    5x120
    (Will increase 5lbs)

    Parallel Bar Dips
    10xBW+5
    10xBW+5
    10xBW+5
    10xBW+5
    12xBW+5
    (Will increase by 5lbs)

    Shrugs
    10x170
    10x170
    10x170
    10x170
    12x170
    (Will increase 5lbs. Took a couple rounds to find the groove on these, now that it's greased we can build some traps.)

    Neutral Grip Pullups
    6xBW
    6xBW
    7xBW
    (Will increase to 7's across. This is my strongest pullup hand position, I see 5x10 coming first on this one, in fact I may even give it a shot next week, would be nice to have one of them where I can start adding weight)

    Floor Press
    10x140
    10x140
    10x140
    12x140
    14x140
    (Will increase 10lbs. I love these. I'm pause in the bottom to make the exercise harder)

    21's
    21x50
    21x50
    21x50
    21x50
    21x50
    (Will hold weight)


    ...Excellent session. I'm smoked, lats are fried, chest and arms are toast. Glad I'm done. I'm also hungry.



    Originally Posted by Bo_Flecks View Post
    I put a message to you in my journal, but your may or may not get around to seeing it, so I will put it here, too.

    If you decide to run the DAA, I will be happy to help you out with the protocol. If you do it right, it is a sup stack that can make a big difference in your training. Of all of the supplements I have ever taken, it is really only one of a few that I could feel was making a real difference in the gym.
    I saw it, thanks. Once I officially start lean bulking and have this nutrition thing nailed down I'll be contacting you.
    Last edited by baker; 04-14-2012 at 03:46 PM. Reason: Spacing was wrong. OCD much?
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  22. #1702
    ~~~~~~ baker's Avatar
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    Progress Week 20



    As you can see I adjusted my target calories for the week down to where I think my maintenance is set. I will work hard this week to hit this number to see how my body reacts. Once I get this maintenance number figured out I'll know exactly what I need to do with my nutrition to reach my goals.
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  23. #1703
    ~~~~~~ baker's Avatar
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    04/17/12

    AM Pavement Pounding
    2.5 Miles - Ran the entire time. Actually enjoyed it.

    Squats
    5x187.5
    5x187.5
    5x187.5
    (Will increase 2.5lbs)

    Incline Bench Press
    10x142.5
    10x142.5
    10x142.5
    10x142.5
    8x142.5
    (Will hold weight)

    BB Shoulder Press
    10x97.5
    10x97.5
    10x97.5
    10x97.5
    12x97.5
    (Will increase 2.5lbs)

    Wide Grip Pullups
    6xBW
    7xBW
    7xBW
    (Will increase to 7's across all sets)

    Close Grip Bench Press
    10x145
    10x145
    10x145
    10x145
    10x145
    (Will hold weight)

    BB Curls
    10x65
    10x65
    10x65
    10x65
    12x65
    (Will increase 2.5lbs)

    ...Good session. Got some needed rest over the weekend and was ready for training. Half way through the week holding calories steady @ 2400 per day. Looking forward to seeing how the trending looks. I feel a bit better overall but am still constantly sore everywhere. Maybe the training is actually working and it's me muscles growing!!
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  24. #1704
    ~~~~~~ baker's Avatar
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    04/19/2012

    AM Pavement Pounding
    3.5 Miles - Made it till a little over 3 miles before walking.

    Deadlift
    5x220
    5x220
    5x220
    (Will increase 5lbs. Complete deload @ bottom)

    Bench Press
    10x155
    10x155
    10x155
    10x155
    12x155
    (Will increase 2.5lbs)

    Rear Shoulder Press
    10x85
    10x85
    10x85
    10x85
    12x85
    (Will add 2.5lbs)

    Reverse Grip Pullups
    6xBW
    7xBW
    7xBW
    (Will add 1 rep to the 1st set)

    Skull Crushers
    10x70
    10x70
    10x70
    10x70
    12x70
    (Will increase 2.5lbs)

    Reverse Grip Bar Curls
    10x60
    10x60
    10x60
    10x60
    12x60
    (Will increase 2.5lbs)

    ...Excellent session. I got all my intended reps/sets so it's an increase across the board next time around. Either the Con-cret is kicking in or it's the Scivation Xtend that's helping me though my sessions. These usually take at least an hour to complete. Quite a bit more volume than I'm used to doing. Nutrition still on point for the week.
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  25. #1705
    Dry Bone Swann74's Avatar
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    Originally Posted by baker View Post
    AM Pavement Pounding
    3.5 Miles - Made it till a little over 3 miles before walking.
    Nice work here!

    ...Excellent session. I got all my intended reps/sets so it's an increase across the board next time around.
    This about sums up the best that can be desired! Good work across the board!
    "The LORD is my Strength and my Song, and He has become my Salvation! This is my God, and I will praise Him, my Father's God and I will exalt Him!" - Exodus 15:2

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  26. #1706
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    04/21/2012

    AM Pavement Pounding
    4.0 Miles - It sucked, no energy, had to walk several times.

    Power Cleans
    5x125
    5x125
    5x125
    (Will increase 2.5lbs)

    Parallel Bar Dips
    10xBW+10
    10xBW+10
    10xBW+10
    10xBW+10
    12xBW+10
    (Will increase by 5lbs)

    Shrugs
    10x175
    10x175
    10x175
    10x175
    12x175
    (Will increase by 2.5lbs.)

    Neutral Grip Pullups
    7xBW
    7xBW
    7xBW
    7xBW
    7xBW
    (Increased these to five sets instead of three. Will increase to 8's across all sets next round. These are going good.)

    Floor Press
    10x155
    10x155
    10x155
    10x155
    10x155
    (Will hold weight.)

    21's
    21x50
    21x50
    21x50
    21x50
    21x52.5
    (Will increase the 4th set by 2.5lbs)

    ...I think I may have tweaked my back early on the PowerCleans. Managed to push through and get increases on almost everything. Macros holding steady @ 2400 and my weight has flat-lined all week. I may see a slight jump tomorrow morning due to lunch out with the family but I'm pretty sure I found my current maintenance. Will know for sure in another week.

    Originally Posted by Swann74 View Post
    Nice work here!
    Thanks. The cardio comes and goes. Can't put my finger on exactly how I can tweak my diet and/or recovery efforts for a good performance on the long runs.


    This about sums up the best that can be desired! Good work across the board!
    It's so cool when a plan come together. Finally.
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  27. #1707
    Building a Natty Nitemare Bo_Flecks's Avatar
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    Originally Posted by baker View Post
    Either the Con-cret is kicking in or it's the Scivation Xtend that's helping me though my sessions.
    Or could be a combination of both. It is nice when you find a combination of supps that you can feel make a difference.
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  28. #1708
    ~~~~~~ baker's Avatar
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    04/24/12

    AM Pavement Pounding
    3.25 Miles - Slight miscalculation on my part.

    Squats
    5x190
    5x190
    5x190
    (Will increase 5lbs)

    Incline Bench Press
    10x142.5
    10x142.5
    10x142.5
    10x142.5
    12x142.5
    (Will increase 2.5lbs)

    BB Shoulder Press
    10x100
    10x100
    10x100
    10x100
    12x100
    (Will increase set four to 12 reps. I think on a couple exercises it's in my best intrest to increase reps across all sets before micro loading. So once I get to 12 reps across all sets on this one I'll bump 2.5lbs. Can't be too careful with my shoulder.)

    Wide Grip Pullups
    7xBW
    7xBW
    7xBW
    (Will increase to 8's across all sets. Feeling strong enough to pull this off. We'll see next week if I'm right.)

    Close Grip Bench Press
    10x145
    10x145
    10x145
    10x145
    12x145
    (Will increase 2.5lbs)

    BB Curls
    10x67.5
    10x67.5
    10x67.5
    10x67.5
    12x67.5
    (Will increase set four to 12 reps. I'm doing these with an offset stance that's a bit wider than I normally stand. This is allowing me to keep my elbows close to the body and really concentrate on making the muscle do the work. If I catch myself hitching at all I stop the set.)

    ...Another great day in the shed. Had some interruptions (kids) but completed everything I was supposed to today. My weight is up about a half a pound for the week so far. Planning on not making any changes until next week. I'm liking the strength increases and my weight not bouncing up and down so much. I didn't post week 21 number but I had an increase of .30 pounds last week.

    Originally Posted by Bo_Flecks View Post
    Or could be a combination of both. It is nice when you find a combination of supps that you can feel make a difference.
    Maybe it's the liver pills?! Got two big tubs in today. I'm thinking that the first change in my nutrition plan should be to double my intake of them. It's not that many calories so I think it would be cool to see what kind of affect they would have on my strength and endurance. Just don't put me in a pool and make me sink or swim.


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  29. #1709
    Preparing for 2015! bamazav's Avatar
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    Great session Bakes. What brand of Liver tabs you using?
    David, a 50 year old pastor, husband and father.

    1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified

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  30. #1710
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    04/26/2012

    AM Pavement Pounding
    None today, felt like I needed to take a break.

    Deadlift
    5x225
    5x225
    5x225
    (Will increase 5lbs. Complete deload @ bottom)

    Bench Press
    10x157.5
    10x157.5
    10x157.5
    10x157.5
    12x157.5
    (Will increase 2.5lbs)

    Rear Shoulder Press
    10x87.5
    10x87.5
    10x87.5
    10x87.5
    12x87.5
    (Will add 2.5lbs)

    Reverse Grip Pullups
    7xBW
    7xBW
    7xBW
    (Will add 1 rep to the 3rd set. Slow progress on this hand position.)

    Skull Crushers
    10x72.5
    10x72.5
    10x72.5
    10x72.5
    12x72.5
    (Will increase the reps on set four to 12. Slowing down the progression so I can really focus on doing the exercise correctly.)

    Reverse Grip Bar Curls
    10x62.5
    10x62.5
    10x62.5
    10x62.5
    12x62.5
    (Will increase the reps on set four to 12. My arms are smoked after these. The reverse grip pullups done earlier make these more difficult. Having a little trouble "feeling" this one, so backing off the progression on the weight and concentrating on good quality reps on these will be the focus.)

    ...Things are really starting to click for me on this fullbody thing. Focusing on progressive overload on the big lifts and then really trying to pay attention to the muscle being worked on the assistance work seems to be exactly what I needed to do to jump start my muscle building plans. The proof will be in the numbers. Can't wait to see some progress.

    Originally Posted by bamazav View Post
    Great session Bakes. What brand of Liver tabs you using?
    Thanks!! I'm using the Universal Nutrition brand. It's a good brand and it's cheap. I thought about when I adjust my nutritional targets this weekend to try and get 10% of my protein grams (210) from the tabs. If my math is right that's 14 pills per day 14x1.5=21. Heck maybe even 15%, we'll see. I smell an experiment coming.


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