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Thread: A Year w/ Andy Baker

  1. #701
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    • starting strength seminar april 2024
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    14 Dec 2018

    Q4 Cardio #31: Incline TM x 30minutes. Speed these days in 2.5mph at half max incline. Averaging 130 bpm

  2. #702
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    16 Dec 2018

    Q4 Cardio #32: 30 min incline TM

    Hanging Straight Leg Raises: 3 x 10

    DB Row: 25 x 15, 35s x 15, 55s x 8 x 8...good weight

    DB Shrugs w/ 3 second hold: 40s x 12, 45x 12, 50s x 12 (50s for all three sets next time)

    Decline Situps: 3 x 15

    Machine Assisted Chins: w/ 90lbs 12s x 6r w/ various grips

    Cable Rows: 3 x 10

    EZ Bar Curls: 25s x 15r x 2s, 45s x 8r x 4s, 35s x 8r x 2s...exhausted and quit

  3. #703
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    17 Dec 2018

    Q4 Cardio #33: Bike Intervals x 15s x 15r

  4. #704
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    18 Dec 2018

    Q4 Cardio #34: Stairmill x 30 min...damn I forgot how hard these things are

  5. #705
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    20 Dec 2018

    Q4 Cardio #35: Bike intervals x 15 x 15s

    Two training observations: I was VERY sore yesterday in my upper back and all over. I think it was the 3 second holds on the shrugs, but I am also not writing off the impact of the stairmill. Second, I was VERY hungry yesterday. I'm eating 300P / 90c / 60F (only counting primary nutrients in single ingredient foods) and I have no been hungry on any day in the past eight weeks.

  6. #706
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    21 Dec 2018

    Q4 Cardio #36: Incline TM x 30 minutes

    22 Dec 2018

    Q4 Cardio #37: Incline TM x 30 minutes

  7. #707
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    23 Dec 2018

    Rear DB Raise: 5's x 8r x 4s, 10's x 8r x 4s (use 10s for all sets next time)

    DB Side Raise: 20's x 8 x 8

    DB 6 Way Raises: 5's x 8r x 4s

    DB Rope Pushdown: 10 x 10

    EZ Barl Curls: 30lb x 15r x 2s, 50lb x 8 x 8...pretty good weight

    24 Dec 2018

    Q4 Cardio #38: Incline Tm x 30 (was supposed to be intervals but gym was closed)

  8. #708
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    26 Dec 2018

    DB Incline Press: 30s x 15r x 2s, 40s x 12, 45s x 10, 50sx 8, 55s x 6

    BB Incline Press: 105 x 8 x 6

    Pushups: 3 x amrap

    DB Side Raise: 20s x 8 x 8

    Tricep Pushdown: 8 x 8

    Q4 Cardio #39: Bike Intervals x 15

    29 Dec 2018

    Q4 Cardio #40: Incline Tm x 30min

    DB Rows: 50s x 8 x 8

    Lat pull down: 105x lb x 6 set x AMRAP

    Cable Rows: 3 x 10

    DB Shrugs: 50s x 12r x 3s x 3 second hold

    DB Curls: 20s x 8 x 8

  9. #709
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    31 Dec 2018

    Q4 Cardio #41: Bike Intervals x 15 x 15s

    DB Rear Delt Raise: 5s x 8, 10s x 8, 15s x 8, 20s x 8, 15s x 8, 10s x 8, 10s x 8, 10s x 8

    DB Side Raise: 10s x 8, 15s x 8, 20s x 8, 20s x 8 (20s are definitely the weight I should be doing 8s with)

    Called it quits to go celebrate the new year

  10. #710
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    starting strength coach development program
    7 Jan 2019

    Incline TM: 30 min

    8 Jan 2019:

    Incline TM: 30 min

    9 Jan 2019

    Bike Intervals: 15 x 15x

    10 Jan 2019:

    Incline TM: 30 min

    DB Incline Press: 35s x 15 x 3s, 40s x 12, 45 x 10, 50x 8, 55s x 6 (good weight, stay here)

    BB Incline Press (Partials): 115lb x 6 x 6

    Pushups: 3 x AMRAP

    DB Side Raise: 8 x 8 (20s and 15s)

    Tricep Pushdown: 10 x 10

    The secret to a good workout is diet and 300mg of caffeine. That's it.

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