baker's journal

[baker]

Is that your first time trying pinwheel curls?

They are an awesome forearm exercise.

Looking forward to some blasting in here

It's been a few years. We always called them Hammer Curls, only your curling across the body instead of away from it.


02/13/2009


Workout 1A - Baseline

Hammer Strength Chest Press (11-15 RP)
205 x 7+3+1 = 11 Reps

Hammer Strength Shoulder Press (11-20 RP)
185 x 11+5+3 = 19 Reps

EZ Decline Skull Crushers (11-20 RP)
70 x 8+4+2 = 14 Reps

Hammer Strength Pulldowns (11-15 RP)
275 x 8+4+2 = 14 Reps

Sumo Style Deadlift (SS)
10x135 6x185x3

This was the first time I have ever done a Sumo Style DL. It actually feels a little more natural with the wider stance and I can get down into position easier. I'll bring up the weight once I get used to the form.

**

[alkell]

Hammer Strength Chest Press (11-15 RP)[/b]
205 x 7+3+1 = 11 Reps

You have some good strength, the only thing I would suggest is when setting baselines, especially for your first blast, I would aim to be at the higher end of the rep range. This gives you somewhere to go and a bit of time to make some progress.

[baker]

You have some good strength, the only thing I would suggest is when setting baselines, especially for your first blast, I would aim to be at the higher end of the rep range. This gives you somewhere to go and a bit of time to make some progress.

Thanks Al. I am having trouble determining what weight to use to hit that end of the rep range. I'm not used to doing the slow negative or over 5 reps for that matter. Should I stick with the same weight next time and try and get more reps? Man, my legs are toasted.

[alkell]

I would lower the weight a bit to give yourself some time to make progress, IE start a bit higher in the rep range. Otherwise you might run out of progress on the exercise pretty quickly.

[baker]

02/16/2009


Workout 2B - Baseline

Incline DB Curls (11-20 RP)
30 x 10+5+4 = 19 Reps

Hammer Curls (10-20 SS)
30 x 15 Reps

Standing Calf Raise (10-20 SS)
62.5 x 17 Reps (ouch)

Romanian Deadlift(11-30 RP)
115 x 15+8+7 = 30 Reps

45 Degree Leg Press (6-10, 20)
10x585 20x405

**

[baker]

02/18/2009

Workout 1C - Baseline

Hammer Strength Bench Press (11-15 RP)
225 x 9+3+2 = 14 Reps

Seated Press Machine (11-20 RP)
90 x 9+6+3 = 18 Reps

Smith Machine Close Grip Bench (11-20 RP)
135 x 12+5+3 = 20 Reps *

Pulldowns (11-15 RP)
60 x 8+5+2 = 14 Reps

Rack Pulls - Below Knee (SS)
10x135 8x225 6x275 6x315

The close grip inclines started out as a close grip reverse but I couldn't get the range of motion I wanted. I was already fatigued so this lift will go up nice. The rack pulls I will lower the weight and shoot for 10-15 reps on the SS.

[baker]

02/20/2009

Workout 2C - Baseline

Preacher Curl Machine (11-20 RP)
55 x 9+5+2 = 16 Reps

Reverse Drag Curl (10-20 SS)
50 x 16 Reps

Seated 45 Degree Calf Raise (10-20 SS)
135 x 15 Reps

Single Leg Curl Machine (15-30 RP)
105 x 18+6+2 = 26 Reps

45 Degree Hack Squat (6-10, 20)
10x185 20x135 These are insane.


Comments
1. All weights on machines (Hammer Strength, etc) are counted as if they were free weights. I hate math.
2. Next week I will be doing maintenance due to work schedule.
3. I'm going to kick the logbook's ass.

[baker]

03/02/2009

DC Training First Blast

Workout 1A

Smith Machine Incline Bench Press (11-15 RP)
LT 185 x 8+3+1 = 12 Reps
TT 185 x 9+4+1 = 14 Reps

Smith Machine Military Press (11-20 RP)
LT 135 x 11+8+2 = 21 Reps
TT 140 x 10+6+2 = 18 Reps

Smith Machine Close Grip Bench Press (11-20 RP)
LT 185 x 6+3+1 = 10 Reps
TT 170 x 10+4+3 = 17 Reps

Close Grip Pulldowns (11-15 RP)
LT 80 x 9+4+2 = 15 Reps
TT 85 x 10+3+2 = 15 Reps

Good Mornings (SS)
TT 15x135x3

I went for more reps on the GM's. The form was excellent so I will move it up next time.

**

[alkell]

Good start to the blast Baker, the ratios of the reps look good, eg 9+4+1, so it appears you are giving it the right intensity.

[baker]

Good start to the blast Baker, the ratios of the reps look good, eg 9+4+1, so it appears you are giving it the right intensity.

Thanks brother. I scewed up my back last week wrestling with my kids. Hardwood floors are slippery.


03/09/2009

Workout 2A

Standing Cable Curls - Narrow Grip (11-20 RP)
LT 65 x 8+4+3 = 15 Reps
TT 65 x 9+5+2 = 16 Reps

Standing Pinwheel Curls (10-20 RP)
LT 40 x 7+4+2 = 13 Reps
TT 40 x 9+5+3 = 17 Reps

Seated Calf Raises (10-20 SS)
LT 90 x 11 Reps
TT 90 x 6 Reps (w/10 Mississippi Negative)

Leg Curls (15-30 RP)
LT 70 x 14+8+5 = 27 Reps
TT 80 x 16+7+2 = 25 Reps

Squats (6-10, 20)
3 Sets 20 Reps w/ Bar

Still a little tender in the lower back. I didn't want to reinjure what is healing. All in all I should be back to a regular schedule, just taking some precautions.

[baker]

03/11/2009


Workout 1B

Hammer Strength Chest Press (11-15 RP)
LT 205 x 7+3+1 = 11 Reps
TT 205 x 8+4+2 = 14 Reps

Hammer Strength Shoulder Press (11-20 RP)
LT 185 x 11+5+3 = 19 Reps
TT 185 x 14+6+2 = 22 Reps

EZ Decline Skull Crushers (11-20 RP)
LT 70 x 8+4+2 = 14 Reps
TT 70 x 9+5+2 = 16 Reps

Hammer Strength Pulldowns (11-15 RP)
LT 275 x 8+4+2 = 14 Reps
TT 275 x 6+2+1 = 9 Reps

Skipped Sumo Style Deadlift due to injury. That's it for me this week. I will resume regular MWF training next week. Need a little extra time to rehab the back. Pulldowns are evidence that I'm not fully recovered.

**

[baker]

03/16/2009


Workout 2B

Incline DB Curls (11-20 RP)
LT 30 x 10+5+4 = 19 Reps
TT 30 x 11+5+4 = 20 Reps

Hammer Curls (10-20 SS)
LT 30 x 15 Reps
TT 30 x 19 Reps

Standing Calf Raise (10-20 SS)
LT 62.5 x 17 Reps
TT 62.5 x 18 Reps

Romanian Deadlift (11-30 RP)
LT 115 x 15+8+7 = 30 Reps
TT 10x115x3 (Did not want to push this position)

45 Degree Leg Press (6-10, 20)
LT 10x585 20x405
TT 10x635 20x455

**

[baker]

02/18/2009

Workout 1C

Hammer Strength Incline Bench Press (11-15 RP)
LT 225 x 9+3+2 = 14 Reps
TT 245 x 8+4+1 = 13 Reps

Seated Press Machine (11-20 RP)
LT 90 x 9+6+3 = 18 Reps
TT 90 x 12+5+3 = 20 Reps

Smith Machine Incline Close Grip Bench (11-20 RP)
LT 135 x 12+5+3 = 20 Reps
TT 155 x 8+4+2 = 14 Reps

Pulldowns (11-15 RP)
LT 60 x 8+5+2 = 15 Reps
TT 70 x 8+4+2 = 14 Reps

Rack Pulls - Below Knee (SS)
10x135 8x225 6x275 6x315

Shrugs on Iso Lateral Row Mcn.*
15x135 12x135 10x135

*These are designed to help strengthen the mid back. It's basically a chest supported row but you keep your arms straight and shrug.

[baker]

03/20/2009

Workout 2C

Preacher Curl Machine (11-20 RP)
LT 55 x 9+5+2 = 16 Reps
TT 55 x 12+6+3 = 21 Reps

Reverse Drag Curl (10-20 SS)
LT 50 x 16 Reps
TT 50 x 18 Reps

Seated 45 Degree Calf Raise (10-20 SS)
LT 135 x 15 Reps
TT 135 x 16 Reps

Single Leg Curl Machine (15-30 RP)
LT 105 x 18+6+2 = 26 Reps
TT 105 x 19+4+1 = 24 Reps*

45 Degree Hack Squat (6-10, 20)
LT 10x185 20x135
TT 10x195 20x145


*Single Leg Curls were actually done after the Hack Squats.

[alkell]

Hey Baker, hope your back is coming along well.

Some serious progress in here mate, way to kick the log books butt.

So what are your early impressions of DC training?

[baker]

Hey Baker, hope your back is coming along well.

Some serious progress in here mate, way to kick the log books butt.

So what are your early impressions of DC training?

I like it. I have not been sore like this in years. I need to work on doing the stretches.

[alkell]

The stretches are a very important part of the program, it is interesting how many times I have come across other routines now with some sort of stretching involved or pro's saying how important stretching is to stretch the fascia.

Are there any issues you are having with the stretches?

[baker]

The stretches are a very important part of the program, it is interesting how many times I have come across other routines now with some sort of stretching involved or pro's saying how important stretching is to stretch the fascia.

Are there any issues you are having with the stretches?

No issues. Just forget. I made notes and taped pictures of them in my log book today. I'll start adding them to my posts next week.

[baker]

03/23/2009

Workout 1A

Smith Machine Incline Bench Press (11-15 RP)
LT 185 x 9+4+1 = 14 Reps
TT 190 x 8+3+2 = 13 Reps
Extreme Chest Stretch - 50 Lbs

Smith Machine Military Press (11-20 RP)
LT 140 x 10+6+2 = 18 Reps
TT 140 x 9+7+3 = 19 Reps
Extreme Shoulder Stretch

Smith Machine Close Grip Bench Press (11-20 RP)
LT 170 x 10+4+3 = 17 Reps
TT 170 x 9+5+2 = 16 Reps
Tricep Stretch*

Close Grip Pulldowns (11-15 RP)
LT 85 x 10+3+2 = 15 Reps
TT 90 x 9+3+1 = 13 Reps

Good Mornings (SS)
TT 15x135x3
Extreme Back Stretch - 100lb Pulldowns


I am pretty sure I counted correctly on the close grip. I did try and concentrate on the negative a bit more this week as well as adding in the stretches. The tricep stretch felt like it was doing more harm than good. I opted for a similar stretch on the smith machine.

Weighed in at 226 this morning. 24 more pounds to go

[alkell]

Sometimes I forget my reps, I get to the end of the rest pause set and think was that 9+5+2 or something else

Are you doing pulldowns for the extreme back stretch? How does this work, IE pull it down to the bottom and then hold?

For the back stretch I hang from a chin rack with a weight belt on, where did you come across the pulldown idea?

[baker]

Sometimes I forget my reps, I get to the end of the rest pause set and think was that 9+5+2 or something else

Are you doing pulldowns for the extreme back stretch? How does this work, IE pull it down to the bottom and then hold?

For the back stretch I hang from a chin rack with a weight belt on, where did you come across the pulldown idea?

I tried to use my bodyweight and couldn't take it. I made it about 30 seconds. I figured length of time was more important so I stretched out with the pulldown bar afterward. I'll get to a minute eventually. That **** hurts!

[alkell]

I tried to use my bodyweight and couldn't take it. I made it about 30 seconds. I figured length of time was more important so I stretched out with the pulldown bar afterward. I'll get to a minute eventually. That **** hurts!

Lol, if it hurts in a good way that's a good thing

[baker]

03/31/2009

Workout 2A

Standing Cable Curls - Narrow Grip (11-20 RP)
LT 65 x 9+5+2 = 16 Reps
TT 65 x 11+5+3 = 19 Reps

Standing Pinwheel Curls (10-20 RP)
LT 40 x 9+5+3 = 17 Reps
TT 40 x 10+6+3 = 19 Reps
Extreme Biceps Stretch

Seated Calf Raises (10-20 SS)
LT 90 x 6 Reps (w/10 Mississippi Negative)
TT 115 x 17 Reps

Leg Curls (15-30 RP)
LT 80 x 16+7+2 = 25 Reps
TT 80 x 17+9+3 = 29 Reps
Hamstring Stretch

Squats (6-10, 20)
LT 3 Sets 20 Reps w/ Bar
TT 185x10 135x20
Extreme Quad Stretch

My legs and calves are extremely sore after this. Im assuming it's from the added stretching. Pain is good though.

[baker]

04/02/2009


Workout 1B

Hammer Strength Chest Press (11-15 RP)
LT 205 x 8+4+2 = 14 Reps
TT 205 x 10+4+2 = 16 Reps*
Extreme Chest Stretch - 50lbs

Hammer Strength Shoulder Press (11-20 RP)
LT 185 x 14+6+2 = 22 Reps
TT 225 x 11+4+2 = 17 Reps
Extreme Shoulder Stretch

EZ Decline Skull Crushers (11-20 RP)
LT 70 x 9+5+2 = 16 Reps
TT 70 x 13+6+2 = 21 Reps
Tricep Stretch

Hammer Strength Pulldowns (11-15 RP)
LT 275 x 8+4+2 = 14 Reps
LT 275 x 6+2+1 = 9 Reps
TT 275 x 9+4+2 = 15 Reps (Back seems to be healed)

Sumo Deadlift
6x185x3
Extreme Back Stretch

*I am going to back off on the weight next time and really focus on the negative. This is a bad position for me so I'm also going to increase the rep range target.

[baker]

04/07/2009


Workout 2B

Incline DB Curls (11-20 RP)
LT 30 x 11+5+4 = 20 Reps
TT 35 x 10+5+3 = 18 Reps

Hammer Curls (10-20 SS)
LT 30 x 19 Reps
TT 30 x 23 Reps

Standing Calf Raise (10-20 SS)
LT 62.5 x 18 Reps
TT 62.5 x 21 Reps

Romanian Deadlift (11-30 RP)
LT 10x115x3
TT 10x135x3

45 Degree Leg Press (6-10, 20)
LT 10x635 20x455
TT 10x675 20x495

Kick ass workout today. I'm only planning on 3 rounds this blast, however I'd really like to get to 20x585 on the Leg Press. Maybe I'll extend it a couple rounds to see if I can get there. Thoughts Al?

[baker]

04/10/2009

Workout 1C

Hammer Strength Incline Bench Press (11-15 RP)
LT 245 x 8+4+1 = 13 Reps
TT 245 x 9+3+1 = 13 Reps
Extreme Chest Stretch

Seated Press Machine (11-20 RP)
LT 90 x 12+5+3 = 20 Reps
TT 110 x 11+4+2 = 17 Reps
Shoulder Stretch

Smith Machine Incline Close Grip Bench (11-20 RP)
LT 155 x 8+4+2 = 14 Reps
TT 155 x 9+5+2 = 16 Reps
Tricep Stretch

Pulldowns (11-15 RP)
LT 70 x 8+4+2 = 14 Reps
TT 70 x 10+4+3 = 17 Reps

Wide Grip Dead Lift(SS)
10x135x3

Shrugs on Iso Lateral Row Mcn.*
15x135 12x135 10x135
Extreme Back Stretch

*These are designed to help strengthen the mid back. It's basically a chest supported row but you keep your arms straight and shrug.

[baker]

04/13/2009

Workout 2C

Preacher Curl Machine (11-20 RP)
LT 55 x 12+6+3 = 21 Reps
TT 60x 10+5+3 = 18 Reps

Reverse Drag Curl (10-20 SS)
LT 50 x 18 Reps
TT 50 x 22 Reps

Seated 45 Degree Calf Raise (10-20 SS)
LT 135 x 16 Reps
TT 13 x 17 Reps

Single Leg Curl Machine (15-30 RP)
LT 105 x 19+4+1 = 24 Reps
TT 105 x 22+8+5 = 35 Reps

45 Degree Hack Squat (6-10, 20)
LT 10x195 20x145
TT 10x205 20x155

[baker]

04/15/2009

Workout 1A

Smith Machine Incline Bench Press (11-15 RP)
LT 190 x 8+3+2 = 13 Reps
TT 190 x 9+4+2 = 15 Reps
Extreme Chest Stretch - 50 Lbs

Smith Machine Military Press (11-20 RP)
LT 140 x 9+7+3 = 19 Reps
TT 140 x 11+6+2 = 19 Reps
Extreme Shoulder Stretch

Smith Machine Close Grip Bench Press (11-20 RP)
LT 170 x 9+5+2 = 16 Reps
TT 170 x 10+6+2 = 18 Reps
Tricep Stretch*

Close Grip Pulldowns (11-15 RP)
LT 90 x 9+3+1 = 13 Reps
TT 90 x 11+2+1 = 14 Reps

Good Mornings (SS)
LT 15x135x3
TT 15x155x3
Extreme Back Stretch - 100lb Pulldowns



04/17/2009

Workout 2A

Standing Cable Curls - Narrow Grip (11-20 RP)
LT 65 x 11+5+3 = 19 Reps
TT 65 x 12+5+3 = 20 Reps

Standing Pinwheel Curls (10-20 RP)
LT 40 x 10+6+3 = 19 Reps
TT 45 x 8+4+2 = 14 Reps
Extreme Biceps Stretch

Seated Calf Raises (10-20 SS)
LT 115 x 17 Reps
TT 135 x 12 Reps

Leg Curls (15-30 RP)
LT 80 x 17+9+3 = 29 Reps
TT 90 x 15+8+2 = 25 Reps
Hamstring Stretch

Squats (6-10, 20)
TT 205x10 165x20
Extreme Quad Stretch

[baker]

04/20/2009
Workout 1B

Hammer Strength Chest Press (11-15 RP)
LT 205 x 10+4+2 = 16 Reps
TT 210 x 9+5+1 = 15 Reps
Extreme Chest Stretch - 50lbs

Hammer Strength Shoulder Press (11-20 RP)
LT 225 x 11+4+2 = 17 Reps
TT 225 x 12+6+3+1 = 22 Reps (Just had to get one more)
Extreme Shoulder Stretch

EZ Decline Skull Crushers (11-20 RP)
LT 70 x 13+6+2 = 21 Reps
TT 70 x 13+5+3
Tricep Stretch

Hammer Strength Pulldowns (11-15 RP)
LT 275 x 9+4+2 = 15 Reps
TT 275 x 12+5+2 = 19 Reps

Sumo Deadlift
6x225x3
Extreme Back Stretch


04/22/2009
Workout 2B

Incline DB Curls (11-20 RP)
LT 35 x 10+5+3 = 18 Reps
TT 35 x 11+6+2 = 19 Reps

Hammer Curls (10-20 SS)
LT 30 x 23 Reps
TT 35 x 15 Reps

Standing Calf Raise (10-20 SS)
LT 62.5 x 21 Reps
TT 62.5 x 21 Reps

Romanian Deadlift (11-30 RP)
TT 10x135x3

45 Degree Leg Press (6-10, 20)
TT 10x725 20x545
Extreme Dry Heaving


04/24/2009
Workout 1C

Hammer Strength Incline Bench Press (11-15 RP)
LT 245 x 9+3+1 = 13 Reps
TT 245 x 10+4+2 = 16 Reps
Extreme Chest Stretch

Seated Press Machine (11-20 RP)
LT 110 x 11+4+2 = 17 Reps
TT 110 x 12+5+1 = 18 Reps
Shoulder Stretch

Smith Machine Incline Close Grip Bench (11-20 RP)
LT 155 x 9+5+2 = 16 Reps
TT 165 x 8+4+2 = 14 Reps
Tricep Stretch

Pulldowns (11-15 RP)
LT 70 x 10+4+3 = 17 Reps
TT 75 x 9+5+3 = 17 Reps

Wide Grip Dead Lift(SS)
10x135x3

Shrugs on Iso Lateral Row Mcn.
15x135 12x135 10x135
Extreme Back Stretch

I'm not exactly sure how I ended up with one workout to go in the series and a week to do it. I'm going to go ahead and end the "First Blast" here an rest up for a week before deciding which direction to go. I'd like to be 100% injury free before starting it again so I can really give it a maximim effort.

**

[baker]

MMM Kay.... Next Training Split.

Back to a regular bodybuilding type deal only I really need to focus on my core strength, abs, lower back, etc. I will stick with this for about 8 weeks before doing the 5x5 again. See how the progress goes.

Monday - Abs, Chest, Calves
Tuesday - Back
Wednesday - Off
Thursday - Abs, Legs
Friday - Lower Back, Delts, Arms

Rep Range is going to be between 12-20 possibly higher for Legs. All training is followed by 30 minutes cardio, more if I feel like it.

Simple.