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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Thread: baker's journal
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03-22-2012, 05:06 PM #1681Where the mind goes the body follows.
IG @imbakes
MFP bakerjb19
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03-24-2012, 03:38 PM #1682
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.
Where the mind goes the body follows.
IG @imbakes
MFP bakerjb19
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03-26-2012, 03:39 PM #1683
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.Where the mind goes the body follows.
IG @imbakes
MFP bakerjb19
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03-27-2012, 08:39 AM #1684
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03-31-2012, 07:42 AM #1685
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.
Thanks. It's a pain to keep up with but it's teaching me exactly how different foods affect my body.Where the mind goes the body follows.
IG @imbakes
MFP bakerjb19
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03-31-2012, 07:52 AM #1686
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04-01-2012, 08:58 AM #1687
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 - 32:38Where the mind goes the body follows.
IG @imbakes
MFP bakerjb19
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04-02-2012, 06:55 AM #1688
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04-03-2012, 05:07 PM #1689
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!!)
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.Where the mind goes the body follows.
IG @imbakes
MFP bakerjb19
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04-03-2012, 06:10 PM #1690
- Join Date: Oct 2008
- Location: Virginia Beach, Virginia, United States
- Posts: 7,659
- Rep Power: 23320
Great job Bakerman. Nice full rom on the wide grips. One day I will be there too.
Still have shed envy.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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04-04-2012, 10:19 AM #1691
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04-04-2012, 12:11 PM #1692
- Join Date: Oct 2008
- Location: Virginia Beach, Virginia, United States
- Posts: 7,659
- Rep Power: 23320
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04-06-2012, 04:50 PM #1693
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.Where the mind goes the body follows.
IG @imbakes
MFP bakerjb19
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04-11-2012, 03:01 PM #1694
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.Where the mind goes the body follows.
IG @imbakes
MFP bakerjb19
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04-11-2012, 04:16 PM #1695
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.Where the mind goes the body follows.
IG @imbakes
MFP bakerjb19
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04-11-2012, 05:57 PM #1696
- Join Date: Oct 2008
- Location: Virginia Beach, Virginia, United States
- Posts: 7,659
- Rep Power: 23320
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 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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04-12-2012, 02:52 PM #1697
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.
Where the mind goes the body follows.
IG @imbakes
MFP bakerjb19
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04-13-2012, 06:40 AM #1698
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04-13-2012, 02:48 PM #1699
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
Hey, preciate that, I really do. Now to maintain it and hopefully add some muscle!!Where the mind goes the body follows.
IG @imbakes
MFP bakerjb19
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04-13-2012, 03:11 PM #1700
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.
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04-14-2012, 02:45 PM #1701
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.
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 02:46 PM. Reason: Spacing was wrong. OCD much?
Where the mind goes the body follows.
IG @imbakes
MFP bakerjb19
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04-15-2012, 09:27 AM #1702
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.Where the mind goes the body follows.
IG @imbakes
MFP bakerjb19
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04-18-2012, 05:05 PM #1703
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!!Where the mind goes the body follows.
IG @imbakes
MFP bakerjb19
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04-19-2012, 04:08 PM #1704
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.Where the mind goes the body follows.
IG @imbakes
MFP bakerjb19
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04-19-2012, 07:03 PM #1705
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04-21-2012, 03:51 PM #1706
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.
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!Where the mind goes the body follows.
IG @imbakes
MFP bakerjb19
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04-24-2012, 09:32 AM #1707
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04-24-2012, 05:39 PM #1708
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.
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.
Where the mind goes the body follows.
IG @imbakes
MFP bakerjb19
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04-24-2012, 06:44 PM #1709
- Join Date: Oct 2008
- Location: Virginia Beach, Virginia, United States
- Posts: 7,659
- Rep Power: 23320
Great session Bakes. What brand of Liver tabs you using?
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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04-26-2012, 06:37 PM #1710
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.
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.
Where the mind goes the body follows.
IG @imbakes
MFP bakerjb19
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