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TRAINING LOG: S. BAKER |
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Shawn Baker 
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Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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 Posted: 7/20/14 at 12:35am |
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7/19/14
10pm Airdyne 5 min warmup 5 x 1min reps on rower at 20strokes per minute, 3:30 rest between reps- Drag factor max with cover off 265 Avg was a pace of 1:32.4 (best rep 1:31.7) - just killed it tonight- huge pr with this Celebrated with 10 toes to bar and a 2k row wearing a 25lb vest |
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Shawn Baker
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Posted: 7/20/14 at 6:16pm |
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7/20/14
Fairly sleepiness night as ER called me nearly every hour on the hour last night Up early for a surgery as well (fixed a bustedhumerus) Back still doesn't want to do anything heavy yet Outside for some more conditioning (95 degrees outside) Decided on 3 rounds of 10x115lb thrusters coupled with 100 meter shuttle runs (20m there and back/30m there and back) Took. 7:19- not particularly pleasant Finished with 10 toes to bar Row 2000m wearing 25lb vest DF at max 265 (cover off) 21spm 1:56.5 pace Edited by Shawn Baker - 7/20/14 at 10:17pm |
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Shawn Baker
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Posted: 7/21/14 at 10:06pm |
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7/21/14
Still staying with conditioning theme- next week back should be good to start deads and squats again Airdyne x 5 min warmup 5 rounds of 80lb KB swings x 10 reps 50lb med ball loads to 64" box (ball is too light but 150lb ball arrives on Friday) Airdyne x 10 calorie sprint 7:13 Cool down with 10 minutes on slide board (Had GF try this workout first- she survived it so I decided to go ahead and do it too lol) |
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Shawn Baker
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Posted: 7/22/14 at 11:44pm |
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7/22/14
Pm Airdyne 5 min warmup BTN jerks up to 250lb single, then 10 doubles at 225lb 50lb med ball push press releases to 11ft ceiling x 10 doubles Row 2k wearing 25lb vest DF at 265 rate 1:53.7 22spm |
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Shawn Baker
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Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Posted: 7/23/14 at 8:24pm |
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7/23/14
Only time for some quick conditioning 80lb KB swings x 10 10 Burpees 10x 28" box jumps 10 calories on rower Repeat for 3 rounds 8:46 (actually fairly easy) |
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Shawn Baker
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Posted: 7/24/14 at 10:57pm |
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7/24/14
Another quick workout Deadlift 255lb x 10 reps (no bounce) Airdyne x 10 calorie sprint Repeat for 5 rounds Time 5:56 (also fairly easy) |
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Shawn Baker
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Posted: 7/25/14 at 7:55pm |
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6/25/14
150lb med ball arrived and I just had to play with it More conditioning business 150lb med ball loads to 54" box x 10 250 m sprint on rower Repeat for 3 rounds total Time 6:37 Med ball was a little tough but fun- definitely a good training tool |
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Shawn Baker
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Posted: 7/27/14 at 11:31pm |
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5x1 min row with 3:30 rest between DF 265 and 20 spm
Avg 1:31.7 pace (best ever for me) |
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Shawn Baker
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Posted: 7/28/14 at 11:03pm |
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7/28/14
Airdyne x 5 min w/u Hang power snatches 95lbs x 10 doubles (technique and speed) 150lb med ball loads onto 60" box AMRAP in 3min = 25 reps Airdyne 30 sec sprint = 21 cal (bike handle is broke again- either I'm too rough on it or they sent me a dud) Hanging leg toes to bar x 10 reps Nice work tonight!! |
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Shawn Baker
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Posted: 7/30/14 at 12:13am |
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7/29/14
Airdyne x 5 min warmup- happily I talked to Schwinn today about my airdyne woes- 3 separate problems and the are sending me a brand new one!! Pleasantly surprised Cambered bar bench up to 215lb x 3 Row- did a 3 pull max watts test 1time and got 1031 (or a 1:10 split) probably can go a bit more but just tried it one time Planned on another 4 x 200 meter sprint session with 3 min rests First rep 29.5 sec or 1:13.7 Second rep back was a little bit sad so I shut things down Finished with a 2k with a 25lb vest on with DF at 265 avg split 1:53.4 |
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Shawn Baker
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Posted: 7/30/14 at 11:14pm |
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7/30/14
Pm Airdyne x 5 min warmup 80lb KB swing x 5, burpees x 5, 150lb med ball loads to 60" box x 5, 300m on rower, toes to bar hanging leg raises x5 Repeat for total of 3 rounds 9:28- decent work (med ball loads hardest and funnest part) |
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Shawn Baker
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Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Posted: 8/02/14 at 1:39pm |
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8/1/14
Took 2 days of as I was pretty wiped physically and trauma call kicked my butt this week. Time to get back on the pain train World record pace intervals (hold 1km world record pace (1:25.0) for as long as possible 1st rep 588m Rest 5min 2nd rep 273m Rest 5min 3rd rep 261m Rest 5min 307m Total 1,429 m- Painful for sure |
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Shawn Baker
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Posted: 8/03/14 at 11:16pm |
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8/3/14
Sunday night 9pm Airdyne x 5 min BTN Jerks to 255lb single then 8 doubles at 230lbs 50lb med ball push press releases to 11ft ceiling 8 doubles 42" box jump x 8 doubles Hanging leg toes to bar raises 2 sets of 8 |
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Shawn Baker
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Posted: 8/04/14 at 10:49pm |
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8/4/14
Pm Airdyne x 5 min 150lb med ball loads to 60" box 25 times AFAP - 2:33 ( last time right at 3:00) 9ft hockey slides x 10 minutes Back still acting up a bit Had the new au pair have a go- skinny 19 y/o French kid who had never worked out before- had him use the 50lb ball to same box x 25 reps- his time was 6:33- proud that he finished it (he thinks I'm nuts)- good character building session for him |
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Shawn Baker
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Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Posted: 8/07/14 at 10:31am |
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8/7/14
lots of houseguests currently- so had to make it a very quick one
row 3 min warm-up
10 80lb KB swings, pick up 150lb med ball and carry 15m, run 40 m (20m there and back), pick med ball back up and carry it back 15m-- repeat sequence x 5 rounds
6:17- this was fairly brutal
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Shawn Baker
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Posted: 8/08/14 at 8:43pm |
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8/8/14
Early am 3 rounds of 50lb med ball x 10 "wall balls" to my 11 ft ceiling, 10 calories on airdyne (brand new one has arrived), 10 hanging leg raises (toes to bar) time 6:21 (fairly tough) French kid went (did 12lb ball and knees to chest) finished it in 10:28- vomited and was generally miserable for a few hours- got him for a year- so he'll either break or come home a hell of a lot stronger and fitter |
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Shawn Baker
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Posted: 8/10/14 at 11:00pm |
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8/9/14
Airdyne x 3 min warmup Deadlift 300lbs x 5, 5 burpees - repeat x 10 rounds Time 11:01 (for 50 300lb deadlifts and 50 burpees)- decent amount of work |
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Shawn Baker
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Posted: 8/11/14 at 11:17pm |
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8/11/14
Just some power development rowing 1 min at 20 strokes per minute with 3:30 rest between reps x 5- avg pace 1:32.5- (best and last rep at 1:30.3)- back and legs still a bit tired from the deadlifts and stuff last night |
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Shawn Baker
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Posted: 8/12/14 at 11:25pm |
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8/12/14
3min warmup on airdyne 150lb med ball loads ground to 60" box 25 times AFAP Time 2:27 (previous best 2:33)- getting better Row 1k cool down |
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Hapy
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Joined: 8/29/04 Location: United States Status: Offline Points: 1977 |
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Posted: 8/13/14 at 6:27pm |
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Are you down to like 150lb now?
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Shawn Baker
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Posted: 8/13/14 at 9:21pm |
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8/13/14
Airdyne x 2 min warmup Jump rope x 50 Power snatches off low blocks (bar at upper shin) 135lb doubles coupled with 18" depth jump up to 36" box- repeat sequence for 10 sets Hanging leg raises x 10 30 sec max sprint on airdyne = 30 calories (so 1 calorie every second) best I've ever done by far (and I haven't done this in about 8 months) so I must be getting fit And Skinny Hapy! (Actually holding 240-245)- looks like your getting strongish yourself though |
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Shawn Baker
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Posted: 8/14/14 at 11:10pm |
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8/14/14
9pm Airdyne 5 min warmup Row 3 min warmup 200m sprint in 29.2 (1:13.0 pace) rate 51- new PR 100m sprint in 14.2. (1:11.4 pace) rate 59 -new PR Low pull of 1:07 during 100m = new PR (hit 1:08 on third stroke- also PR- on par with top Olympic rowers for a 3 pull max!) Airdyne x 10min cool down =165 cals Fairly pleased with tonight's workout (back was a little annoyed though) |
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Shawn Baker
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Posted: 8/16/14 at 5:07pm |
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8/16/14
Most miserable workout in recent memory Row 3 min easy warmup Squat 135lb (to 14" box- well below parallel for me) x 30 reps, 80lb KB swings x 30, airdyne x 30 cals Squat x 20, KB swing x 20, airdyne x 20cal Squat x 10,KB swing x 10, airdyne x 10 cals Time 13.21- by end of second set of squats could no longer hear and could barely see, stumbling between stations like a Zombie Finished with 3 x 1 minute front planks Had girlfriend do this prior (lighter weights of course)- she finished in 11:44 and said it was the worst workout she'd ever done- so I was definitely worried going in and knew it was going to suck after about the 5th rep on squats Well survived-hopefully stronger!! Edited by Shawn Baker - 8/16/14 at 10:58pm |
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Shawn Baker
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Posted: 8/17/14 at 11:02am |
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Row 3 min warmup
Snatch grip pulls off low blocks 300lbs x 10 triples Airdyne x 10 minutes = 181 calories French kid turned 20 (I explained to him that it is an American tradition- at least in my house-to do a particularly hard workout to celebrate) Thus- he was pretty much destroyed- he lived but just barely- had everyone in the house cheering for him to keep going as he basically crawled his way to completion- he'll be a better man for it! |
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Shawn Baker
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Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Posted: 8/18/14 at 6:22pm |
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8/18/14
3 min warmup on Airdyne 20lb med ball overhead to ground slams (hard as possible) x 20 reps/ 10 calorie sprint on Airdyne Repeat for 5 rounds- time 4:27 Hanging leg raises x 20 1000m on rower cool down in 3:55 |
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Shawn Baker
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Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Posted: 8/19/14 at 8:31pm |
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8/19/14
3 min warmup Rowing 5 x 1 min max effort low rate with 3:30 rest between reps 1:33.4 @20 strokes per min 1:30.6 @21 1:29.2 @22 1:28.4@23 1:27.7@24 Avg 1:29.8 @22 Definitely painful at the end |
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adambrezina
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Joined: 10/17/10 Status: Offline Points: 386 |
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Posted: 8/20/14 at 12:14am |
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I remember when you had me training like that. My body still aches like when you forced me to do 20 picks and pulls.... on each caber
hope he is enjoying it, he will be a better man for it |
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Skinny guy trying to get big
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Shawn Baker
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Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Posted: 8/20/14 at 9:39pm |
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8/20/14
Pm Airdyne x 3 min easy warmup BTN jerks up to 255lb single then 10 doubles at 235lbs (these all felt good) Standing box jumps to 48" x 3 singles Adam, if it doesn't kill him he'll likely emerge from this year a stronger person - mentally and physically Definitely had some good times training with you! |
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adambrezina
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Posted: 8/20/14 at 9:43pm |
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You are very correct sir. Look at me, I am not such a screw up as I used to be. I give you all the credit.
They were good times. Remember phx is a good weekend get a away for you |
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Skinny guy trying to get big
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Shawn Baker
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Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Posted: 8/21/14 at 8:44pm |
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8/21/14
5min airdyne warmup 3min rowing warmup Played around with getting low pull down - got it down to 1:06 (on 4th stroke, hit 1:07 on 3rd stroke)- both PRs Did a 100m sprint -got 13.9 sec! Another huge PR Pretty pleased Adam, you're a solid dude, remember hard work will always stead you well in whatever you do |
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