KSC's Log

[Andy Baker (KSC)]

Monday 5/7


Dynamic Effort Squat (Paused on pins for 3 count, pin #24)

5 x 135
2 x 225
2 x 275
2 x 315 x 12 sets

Pull Ups

5 x 5

Bent Over DB Row (double arm, super strict)

3 x 12

[Andy Baker (KSC)]

Wednesday 5/9


Press

20 x bar
5 x 95
5 x 135
1 x 165
1 x 185
1 x 205
2 x 232.5 - DAMMITT!!!!!!!!!!!! Wanted this for a triple.
3 x 225
3 x 225
3 x 225
3 x 225

Very disappointed with strength today. Shoulders and triceps felt beat up from Sunday's workout and I just didn't feel fresh at all today. Probably need to back off the volume a bit on the DE stuff.

[Andy Baker (KSC)]

Friday 5/11

Sled Dragging

10 trips across back parking lot w/ 3 plates on the sled. ouch


My training partners low back has been feeling beat up for the past few workouts and he talked me out of squats and deads today in favor of the sled. This was hard and legs were just toasted after we got done. I need to be dragging more often, 1-2 times weekly really.

[Andy Baker (KSC)]

Monday 5/14

Incline Press (Press Grip)

5 x 275
5 x 265 x 4 sets

Pull ups - 6 sets
superset with:
Dips - 5 x 10-12

Lying Triceps Extensions (straight olympic bar, to hairline)

7 x 120
10 x 95
10 x 95

Hammer Curls - ran the rack from 50's to 25's. Did a bunch. Just fucking around while Brandon finished his workout.

[Andy Baker (KSC)]

Thurs 5-17


Box Squat (2-3 second pause on 12 inch box)

5 x 135
5 x 225
1 x 315
1 x 365
1 x 405
1 x 455
1 x 475
1 x 495
1 x 515
3 x 465 (90% of 515)

Sled Dragging

10 trips w/ 3 plates


Pleasantly suprised with how easy the 515 was. I paused for a good 2-3 seconds on the box and was able to pretty much pop right up. Being only 5'4, squatting off a 12" box puts the top of my thigh exactly parallel. I generally squat a few inches below parallel so I guess that is why it seemed so easy.



Diet Yesterday:

1 - Morning Shake: 1 carton egg whites (50g pro), 2 scoops whey, 1 banana
1 bowl oatmeal w/ blueberries

2 - 2 Turkey & Cheese Sandwiches with a few handfuls of almonds

3 - 8 egg omelet w/ veggies


This past week and a half I have been cleaning up my diet. For at least the past year I have started and stopped a decent eating plan several times and if I'm not on a written plan then things usually go to hell. I tend to do the typical American diet that I am always getting onto my clients about. Breakfast is a shit ton of coffee, lunch is usually decent, and then I pig out at dinner with whatever my wife makes for the family.

For the past two weeks I have only committed myself to 3 meals per day (instead of the typical 5-6) and am just focusing on keeping protein high and eating quality carbs, fruits, and veggies.

In the past 10 days, I've lost 7 lbs, and my energy is WAY up, and I credit most of that to consistently eating breakfast every day and focusing on higher quality foods. I've also found that with breakfast back in the mix that I don't need as much coffee.

Today (so far):

1 - Morning Shake: 1 carton egg whites, 2 scoops whey, 1 banana
1 bowl oatmeal w/ blueberries

2 - (postworkout) 4 Tilapia Filets, 1 bag steamed brown rice, 1 carton blackberries

3 - (planned dinner): Grilled Chicken Breasts, Baked Sweet Potato, Salad

[Andy Baker (KSC)]

Friday 5/18

Seated DB Press (very strict, completely vertical, no layback)

10 x 25
3 x 45
3 x 65
3 x 85
1 x 100
8 x 80
8 x 75
8 x 75

Delt Raises - 5x10 to the front; 5 x 10 to the side. 60 seconds between sets

Rear Delt Rows on Machine 5 x 10-12 x 110-90. 60 seconds between sets

Tricep Pressdowns 5 x 10 (45-60 sec rest between sets)


This afternoon was my ode to Flex Magazine. Just joking, but it was a very very bodybuilderish workout tonight. Kinda cool though, I have not had that type of pump in my shoulders in a long long time. Will be sore tomorrow.

Extremely disappointed in the seated db presses. I was hoping to get the 100s for 3-6 reps at least. I used to do these alot back in the day, but I would slide my ass forward in the seat and virtually turn them into a steep incline db press, which of course allows for alot of weight. When you stay really upright and bring the end of the dumbbells down into your side delts it is much harder. You get a much longer range of motion and your leverage is worse.

I am reading/re-reading the "Westside Book of Methods" by Louie Simmons right now. If you have ever read the book, it is absolute gibberish to the point of almost being unreadable, but it is full of good information. I've never read it cover to cover but am attempting to do so now. My training right now is somewhat reflective of that material.

Diet Today:

1 - 1 Carton Egg Whites (50g Protein), 2 scoops Whey, 1 Banana
1 Bowl of Oatmeal w/ 1 carton blueberries

2 - (Postworkout) 1 Carton Egg Whites, 2 scoops Whey, 1 Banana
2 Yoplait Yogurts (70g carbs)

3 - 2 Bowls Chili (tons of beef and beans)

[Andy Baker (KSC)]

Sunday 5/20

Sled Dragging - 12 trips across back parking with 3 plates on the sled. Legs just toasted after this, but felt good.

Diet:

1) Breakfast Buffet at local restraunt: Tons of eggs, bacon, sausage, and fried potatoes. 2-3 cartons milk
2) Large Order of Fajita Chicken Nachos, 4 Beers (at Astros game)
3) Large Steak, Sweet Potato

[Andy Baker (KSC)]

Monday 5/21

Bench Press

5 x 320

Incline Press

5 x 280

Incline DB Press

3 x 10-13 x 80 lbs

Dips - 3 sets to failure


Diet:

1) 6 scrambled eggs with 1/2 a steak (diced up), 1 bowl oatmeal w/ blueberries
2) 1.5 steaks, 1 bag steamed brown rice, 1 apple
3) Grilled chicken breast, 1 sweet potato, diced cucumbers/tomatoes

[D.W.]

Haha, i read the westside-book too and it really has a weird way of saying what to do by telling stories about people at westside. I made the mistake of buying a translated german version and that makes it even harder to read.

[Andy Baker (KSC)]

Weds 5/23

Back Squat - worked up to 5 x 450

Deadlift - worked up to 5 x 455

Seated Rows - 4 x 10-12