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  1. #2191
    ~~~~~~ baker's Avatar
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    06/06/13 Macros

    AM Session: (6-8 Reps)

    Incline DB Bench
    8x75
    8x80
    7x80

    Bent Rows
    10x135
    10x135
    10x135

    Pushdowns
    8x95
    8x95
    8x95-80-50 (DS)

    Cable Curls
    8x57.5
    8x57.5
    8x57.5-50-25 (DS)

    PM Session:

    High Bar Squats
    10x135
    5x165
    5x185
    5x185
    (Added a set this week and will add a set next week. Then start adding weight.)

    Hip Thrust
    10x45
    10x45
    10x45
    10x45
    10x45

    Neck Harness
    25x25
    25x25
    25x25
    25x25

    Wrist Curls
    25x65
    25x65
    25x65
    25x65

    Hanging Knee Raise
    10xBW
    10xBW
    10xBW


    06/07/13

    Incline Situp w/ MB Toss
    25x12
    25x12

    Hyper Extensions
    25xBW
    25xBW

    Treadmill (Pace)
    5K @ 5.9Mph (28'09)
    (All treadmill work is done @ 1% incline. Don't think I mentioned that before. Had to stop and tie my shoe so I increased the pace over the last mile. Nike.com says I did a 6'50 mile, didn't think it was that quick but I'll take it!)


    Final Thoughts....
    Very productive couple days, added some hip, glute and abdominal work per Bama's suggestions. Will add this to my PM sessions.






    Originally Posted by bamazav View Post
    My thought when I read this? Imbalance. Strong quads and lumbar, weaker hams, glutes and abs. Looking back over some of your past workouts and I see a lot of quad work but very little ham/glute work. While the deadlift variations do work the hams and glutes to a degree, they also hit the quads pretty well. Add in the squats and your quads and lumbar area get a ton of work. I would recommend implementing some direct hamstring and glute work. My back feels so much better since I started a balanced attack on the hams/glutes and quads. My deadlift numbers have jumped up significantly since then also. Just my opinion.
    Thanks for the feedback and emailing me those exercises. I think you hit the nail on the head.
    Where the mind goes the body follows.

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  2. #2192
    Registered User jimmibudd's Avatar
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    very motivtional!
    keep it up!
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  3. #2193
    ~~~~~~ baker's Avatar
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    06/08/2013 Macros

    AM Session : (6-8)

    Seated DB Press
    8x70
    8x70
    10x70

    Pullups
    8xBW
    8xBW
    8xBW

    Parallel Bar Dips
    8xBW+50
    8xBW+50
    8xBW+50

    BB Curls
    8x95
    7x95
    6x95

    PM Session:

    Sumo Deadlift
    5x225
    5x275
    5x295
    5x330
    (Will increase top set 2.5lbs next week)

    GHR's
    10xBW
    10xBW
    10xBW
    (Home made GHR w/ feet under bar. From push up position to vertical. Ouch, will keep reps the same till I can complete all w/o push up assistance.)

    Neck Harness
    25x25
    25x25
    25x25
    (Increased weight here since it was so light. Will keep at 25 reps per set till I hit all four sets, then make some adjustments.)

    Wrist Curls
    25x65
    25x65
    25x65

    Final Thoughts
    Another week in the books. Still liking this set up with the reps/sets and rotating rep ranges. Next week will be the last week with this exercise order. Will be switching it up to put arms first in the rotation to hit them when I'm fresh. Should be an interesting experiment and I will be taking measurements. Can't wait.




    Originally Posted by jimmibudd View Post
    very motivtional!
    keep it up!
    Thanks. Welcome.
    Where the mind goes the body follows.

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  4. #2194
    Built Upon Struggle FlaIronMind's Avatar
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    As usual, great work my brother.
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  5. #2195
    ~~~~~~ baker's Avatar
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    06/11/2013 Macros

    AM Session: (3-5)

    DB Bench
    5x90
    5x90
    5x90

    Neutral Grip Pullups
    5xBW+25
    5xBW+35
    5xBW+45

    Skulls/CGBP (Plate Weight)
    5x100
    5x100
    5x100

    DB Curls
    5x45
    5x45
    5x45

    PM Session:

    Deadlift
    5x225
    5x275
    5x312.5
    (Will increase 2.5lbs next week.)

    Neck Harness
    25x25
    25x25
    25x25

    Wrist Curls
    25x65
    25x65
    25x65



    06/13/13 Macros

    AM Session: (3-5 Reps)

    Incline DB Bench
    5x80
    5x85
    5x85

    Pushdowns
    5x97.5
    5x97.5
    5x97.5-80-50 (DS)

    Cable Curls
    5x57.5
    5x57.5
    5x57.5-50-25 (DS)

    Final Thoughts......
    Struggling to keep up this week. Missed Thursdays PM session due to work (and storms).



    Originally Posted by FlaIronMind View Post
    As usual, great work my brother.
    Thanks buddy!
    Where the mind goes the body follows.

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  6. #2196
    ~~~~~~ baker's Avatar
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    06/15/2013 Macros

    AM Session : (3-5)

    Seated DB Press
    5x70
    5x75
    5x75
    5x75

    Pullups
    5xBW
    5xBW
    5xBW

    Parallel Bar Dips
    5xBW+60
    5xBW+70
    5xBW+70
    5xBW+70

    BB Curls
    5x100
    5x100
    5x100

    PM Session:

    Sumo Deadlift
    5x225
    5x275
    5x295
    5x332.5
    (Will increase top set 2.5lbs next week)




    Neck Harness
    25x25
    25x25
    25x25

    Wrist Curls
    25x65
    25x65
    25x65

    Hip Thrust
    10xBW
    10xBW
    10xBW
    10xBW
    10xBW

    Final Thoughts
    Good week despite the challenges with my schedule. Stats are virtually unchanged for the week.
    Where the mind goes the body follows.

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  7. #2197
    ~~~~~~ baker's Avatar
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    Program Adjustments
    I struggle with arm size, always have. The largest my arms have been is about 16 inches and that was on a dreamer bulk, weighed around 240ish. So I thought I'd do an experiment where I prioritize arm movements first in the programming. Program will run 12 weeks. Here is the AM portion of my spit.

    Tuesday
    Triceps - Skull Crushers
    Biceps - DB Curls
    Chest - DB Bench
    Back - WG Pulldowns

    Thursday
    Triceps - NG Bench
    Biceps - BB Curls
    Chest - Incline DB Bench
    Back - Cable Rows

    Saturday
    Triceps - PB Dips
    Biceps - EZB Curls
    Shoulders - DB Press
    Back - RG Pulldowns

    Rep ranges will rotate just like the last few weeks. I plan on adding more volume to arm movements so 4-5 sets each. I will reduce the weight on all exercises and focus on form and MMC. Basic PM programming will remain unchanged, I may add some pullups and kroc rows. Should be an interesting few weeks.

    Beginning Measurements:
    Right - 14.75
    Left - 14.50

    ^^Cold Flexed^^
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  8. #2198
    Bigger Badder Bama bamazav's Avatar
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    Will be watching.
    David, a 56 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

    Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year? Be the best Me I can be.
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  9. #2199
    Bootless Errand ironwill2008's Avatar
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    [QUOTE=baker;1088570633]Program Adjustments
    I struggle with arm size, always have.
    [QUOTE]

    Me too.



    .... I prioritize arm movements first in the programming.
    FWIW, ^^^^ this is what I do with any body part deemed to be lagging. With patience, it'll work.
    No brain, no gain.

    "The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon

    Where the mind goes, the body follows.

    Ironwill Gym:
    https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388


    Ironwill2008 Journal:
    https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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  10. #2200
    ~~~~~~ baker's Avatar
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    06/18/2013 Macros

    AM Session: (12-15)

    Skull Crushers (To Forehead)
    12x75
    12x75
    12x75
    15x75
    (Slow and controlled reps. Will increase to five sets next cycle.)

    Standing DB Curls
    12x25
    12x25
    12x25
    15x25
    (Strict reps, nice squeeze at the top. Will increase to five sets next cycle.)

    Flat DB Bench
    11x65
    12x60
    11x60
    12x55
    (Had to make some adjustments on these. Will hit three sets @ 55 next cycle. Same as above, slow and strict, really trying to get that MMC and flex the muscle I'm working.)

    Wide Grip Pulldowns
    12x70
    12x85
    12x100
    12x120
    (Went with pulldowns and focused on that lat/rear delt contraction in the bottom and flaring the lats out at the top. Quite a good exercise when done correctly. Will back down to three sets next trip.)

    Front/Side Lateral Raises
    12/12x8
    12/12x10
    12/12x12
    (I have time, so I'm tossing in some additional shoulder work. The delts could use to be rounder and fuller.)


    PM Session:

    Deadlift
    5x225
    5x275
    5x315
    (Will increase 2.5lbs next week. Will also adjust my warm up sets. The last set only is belted.)

    Neck Harness
    25x25
    25x25
    25x25
    25x25

    Wrist Curls
    25x65
    25x65
    25x65
    25x65

    Seated Side Laterals
    10x20
    10x20
    10x20
    (More delt work......)

    Hanging Knee Raise
    10xBW
    10xBW
    10xBW
    10xBW
    (Um, ouch. I think I finally learnt how to do these correctly with the ab straps. Will increase reps on Thursday.)

    Glute Bridge
    25xBW
    25xBW
    25xBW
    (Feel the burn, yea baby!!)


    Final Thoughts....
    First day on the new rotation and obvious additional volume. Wasn't planning on doing that much but I really am kind of free'd up in the mornings since I don't have to drop kiddies off at school. I'm going to use the extra time in the morning for me, and getting SWOLE. All the PM session work after deads is done in consecutive order, so like a giant set. It doesn't take long to run through it.





    Originally Posted by bamazav View Post
    Will be watching.
    Originally Posted by ironwill2008 View Post

    Me too.





    FWIW, ^^^^ this is what I do with any body part deemed to be lagging. With patience, it'll work.
    Appreciate the support guys.

    IW that's awesome, wasn't sure if I was on the right track with my thinking. Appreciate the feedback!
    Where the mind goes the body follows.

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  11. #2201
    The Pump is the Cure DocJekyll's Avatar
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    Hey Bake - looking good man. I see your still grinding out the double sessions; god bless you.

    I am a firm believer that arm size and your weight are directly correlated. Your prioritization schedule should absolutely help you with some patience and consistency. How long are you planning to run this program?


    Keep up the hard work!
    "Never Give Up. Great Things Take Time."
    - Frank Zane



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  12. #2202
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    I did AM and PM sessions back when I was in college. Kind of interested to see how this plays out for you over a period of time.
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  13. #2203
    ~~~~~~ baker's Avatar
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    06/20/13 Macros

    AM Session: (12-15 Reps)

    Narrow Bench
    12x95
    12x135
    12x155
    (This exercise irritates my shoulders...removed.)

    Narrow Bench w/ EZ Bar (Plate Weight)
    12x90
    12x110
    12x110
    (This exercise is just too awkward...issues getting the weight into position....removed.)

    Seated DB Extension
    12x65
    12x65
    12x65
    12x65
    (Good exercise, no issues. Will use this in lieu of the two listed above.)


    Incline DB Bench
    12x60
    12x60
    12x60
    (Had a better MMC with this than with DBB earlier this week. Can really get a good stretch in the bottom and squeeze at the top.)

    Cable Rows
    12x100
    12x100
    12x100
    (Slow and controlled. Really focusing on contracting those shoulder blades together.)


    PM Session:

    High Bar Squats
    5x135
    5x165
    5x185
    5x205
    5x205
    (Missed last weeks session, added weight and sets this time. It felt like I could hold the form and I did. Will increase to three sets at the heaviest weight next week.)

    Hanging Knee Raise
    10xBW
    10xBW
    10xBW
    10xBW

    Hip Thrust
    10x45
    10x45
    10x45
    10x45

    Neck Harness
    25x25
    25x25
    25x25
    25x25

    Wrist Curls
    25x65
    25x65
    25x65
    25x65

    Seated Side Laterals
    10x20
    10x20
    10x20
    10x20

    Final Thoughts....
    Great day training. Started out rough with determining which triceps exercise I will be most comfortable using this round. I think it was a good choice, shouldn't have any more issues. I considered bench dips but when done with no weight I could tell those were going to cause problems. Everything else was great. I am doing some additional cable work at the end of each AM session I'm not really recording. Just a few supersets for bi/tri before hitting the road. I call it the re-pump.







    Originally Posted by DocJekyll View Post
    Hey Bake - looking good man. I see your still grinding out the double sessions; god bless you.

    I am a firm believer that arm size and your weight are directly correlated. Your prioritization schedule should absolutely help you with some patience and consistency. How long are you planning to run this program?


    Keep up the hard work!
    Thanks Doc. Planning on running it 12 weeks right now. The progress I make will factor into if I continue with the programming. I think that's plenty of time to see some progress, and I will be thinking about that each and every session. "You have 12 weeks to put some size on your arms, how hard are you going to push today......"



    Originally Posted by Bo_Flecks View Post
    I did AM and PM sessions back when I was in college. Kind of interested to see how this plays out for you over a period of time.
    Been running this for about two months. It allows me to hit a full body session three times a week. Not really much different than before I just split it up into two sessions. Upper in the AM and lower in the PM. Squatting once a week and deadlifting twice a week. I will be pulling 5 plates one day I guarantee it, I'll get there 2.5lbs at a time.
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  14. #2204
    Bootless Errand ironwill2008's Avatar
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    Originally Posted by baker View Post
    Upper in the AM and lower in the PM.
    That's very ambitious. It'll be interesting to see where you're able to take it over the long haul.
    No brain, no gain.

    "The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon

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  15. #2205
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    06/22/13 Macros

    AM Session: (12-15 Reps)

    Parallel Bar Dips
    12xBW+25
    12xBW+35
    12xBW+45
    12xBW+45
    12xBW+45
    (These felt really awesome today, therefore some added weight in this rep range. Not taking any chances with this one, really slow and controlled on ALL reps.)

    EZ Bar Curls (Plate Weight)
    12x50
    12x60
    12x60
    12x70
    12x70
    12x70
    (Went heavier than I had anticipated. It was there and my form was good so I cranked them out.)

    Seated DB Press
    12x50
    12x55
    12x55
    12x55
    (Decent sets here. No issues.)

    Rev. Grip Pulldowns
    12x100
    12x100
    12x100

    Front/Side Laterals
    12/12x10
    12/12x10
    12/12x10

    PM Session:

    Sumo Deads
    5x225
    5x275
    5x295
    5x325
    (Last two sets were w/ belt. Feeling pretty close to a reset or a reduction in rep range. My preference is to drop to three reps and continue adding weight. Would like to hit at least 350 before a deload. Will add 2.5lbs to the top set and see where we are.)

    Final Thoughts...
    Skipped all the assistance work in the PM session. I took a little extra PWO in the AM and it upset my stomach (and attitude) for the rest of the day. Not sure what's in that stuff but it really seems to make me aggressive if I take too much. I think I'll stick with black coffee like I usually do.




    Originally Posted by ironwill2008 View Post
    That's very ambitious. It'll be interesting to see where you're able to take it over the long haul.
    Thanks for the support Bill.
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  16. #2206
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  17. #2207
    The Pump is the Cure DocJekyll's Avatar
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    Bump for update
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  18. #2208
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    Originally Posted by baker View Post

    Beginning Measurements:
    Right - 14.75
    Left - 14.50

    ^^Cold Flexed^^
    07/28/2013
    Right - 15.25
    Left 15.00

    I'm up a half inch since I started this cycle (weigh about the same +/- 1-2lbs). I've had to hit chest/shoulders first the last couple weeks due to some elbow issues but everything is going well. Just don't have time to log like I used to. I hit 2x8 w/95's on DB Bench this week, should hit the 100's next week with no issue. Gaining strength and size, programming works.



    Originally Posted by DocJekyll View Post
    Bump for update
    Updated.
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