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TRAINING LOG: S. BAKER |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Not in the mood for anything serious- getting crushed at work (leaving for 2 week vacation in Europe on Thursday so trying to get a bunch done before I go)
Did some low rate work tonight First up some 1 min rate 20 pieces- DF was max with cover off (290 ish) These were fairly "OK" ish- nothing too great Saw the other day someone was attempting to row 500m in under 2minutes using only 20 strokes (so basically rate 10) I did 3 attempts (set monitor for a 2 minute row and tried to get 500 m in under 2:00 with 10 SPM 1st attempt DF 290- only got 431m 2nd attempt DF 199- 488m Third Attempt below-DF 161 Finished with 20 min on incline trainer- max incline 25%, HR peaked at 178 |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Just musing about how much faster can I get at 48- training about as hard as I think I can given the constraints of family life and work- just have to keep plugging away I guess and stay injury free- right now pretty healthy no real issues- upcoming vacation will definitely set me back a bit but c'est la vie!
Airdyne x 5 min wu Row sub 1:15 as long as possible x 2 Both about 42-43 seconds- not what I was hoping for Hi box squats- no belt - 450lb 4 sets of 10 reps, 475lbs x 10 reps Hanging leg raises 20,15,10,10,10,10 My daughters joined in and did some ring pullups Emmie 7, managed total of 50 strict ones 10,9,8,7,6,5,5 (fairly easy for her) Nylah 5 did 2,3,4,5,5,5 (I helped her for all of these just a little bit) |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Just before going to airport this am
20 min on incline trainer- max incline 25%- HR peak only 164 50 2hand KB swings with 36k KB 20 hanging leg raises 20 ring pushups Fly to LA today and Paris tomorrow- then drive up to Belgium |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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First morning in "La Panne" just across the French border in Belgium- girlfriend's family rented a nice little beach appartment
Up at dawn for some beach sprints 10 x body weight squats/50m sprint x 14 reps 20 body weight squat , 250m sprint- Legs were pumped Will try to do something similar each morning (maybe) |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Another sunrise set of sprints and bodyweight squats at the beach
10 squats/50 m sprint x 15 20 squats/250m sprint- breathing hard at the end- maybe go visit Bruges today |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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No way sprinting today- legs too sore
EMOM (every minute on minute) Pushups 10 reps x 4, 5 reps x 6 (wow I'm weak) |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Making due with what I have (a nice beach)
Bodyweight squats x 10/50 m sprints x 17 sets Squats x 20, 250 m sprint |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Above photo- view from appartment along Belgian coast Am 2 mile walk along beach On balcony EMOM- body weight squats x 10- 20 sets EMOM- pushups x 5 - 10 sets 50 bodyweight squats 25 push-ups Visited Bruges yesterday- simply magnificent |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Ok, 2 weeks in Europe- 1 week in Belgium, followed by another in the Southwest part of France
Some observations- everything is a lot smaller (and for a relatively big guy it was sometimes a challenge)- cars way smaller, road smaller, bathrooms smaller, showers were way smaller (couldn't stand up all the way in a few of them)- biggest negative was the number of people that smoke (especially sad to see quite a few young people smoking)- toll roads in France- felt like I was getting robbed- next time TGV (train) all the way I found the people to be very nice and generally pretty happy- and they seemed to tolerate my French fairly well- but I was always disappointed when I spoke to them in French the responded in English (could it be possible I have an accent :-) The historic sites and cities were spectacular- really enjoyed Bruges in Belgiam and the area around Sarlat in the Aquitane region of southwest France-definitely found some great food - enjoyed the cassoulet, foie gras and some bread and a few choice desserts (had to drop low carb diet for much of trip- on vacation!! Really enjoyed Pays Basque along Spanish border with France especially coastal towns of Biarritz and St Jean De Luz- in fact might consider a second/retirement home in the region- GF really wants to buy herself a place back home (in France to get back to her roots and be closer to family)- I'm pretty flexible but still have to stay in New Mexico until my youngest is out of school - so likely not going anywhere (other than on vacation) for the next decade or so- still if we find something we love, might buy and use it as an investment/rental place for several years) Ok, did some sprints and body weight stuff early on in the trip but did (other than a ton of walking) nothing strenuous- low carb diet was largely absent while on vacation but didn't get too silly- hard to get away from the French bead though Got back yesterday and am currently in California GF changed gyms (to continue to work with her trainer) and therefore I changed my gym out here too- good news is the have 1 decent model E rower (DF maxed at 194, so a little bit dirty) First workout back just did some moderate level intervals Row 2k warmup 8x 30 sec with 1 min rest between- target was 1:30 at 30 spm- finished 1:29.7 @ 29 spm Next easy 1k row Then 4 x30 sec 1:15sec rest target was 1:25 at 35 spm- finished 1:24.5 at 24 spm 500 m easy row Then 2x 30sec 1:30 rest target was 1:20 at 40 spm- finished 1:20.0 at 39spm So nothing too bad, I can tell I've lost some but not totally awful- I'm sure it will take me a bit to reacclimate to the altitude again and another 2-3 weeks to get back to where I was and the hopefully by end of September be back in shape for some more PR attempts |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Back home to the high altitude
plane got in around midnght last night , got to bed around 1 am, couldn't sleep up at 5 am for some am exercise 36K KB swings x 25 reps 10 min incline trainer- max incline 30% (hard)- HR peak 177 KB swings x 25 8 min on incline trainer- max incline 25%- HR peak 178 KB swings x 25 6 min on incline trainer- max incline 20%- HR peak 172 HR was definitely high- 1st rep was tough with a 30% incline (not holding on hand supports) - enjoyable!! |
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Silverback
Postaholic Plow Mule Joined: 8/29/04 Location: Alabama Status: Offline Points: 4276 |
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Would love to have seen what a gym in France or Belgium looks like. Long drive
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Mule
Sportkilt AST Sport Supplements |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Ok, back to it- time to start moving intensity back up
Had decent night of sleep last night- got kids to sleep and I collapsed around 10pm and slept till 5 ish- easy day in OR - 2 knee replacements and 4 other relatively minor surgeries- home by 3ish so snuck a fast one in before kids got home from school Airdyne bike x 5 min w/u Hi box squats (around 3" above parallel)- no belt Sets up 10 reps with 400lbs, 425, 450, 475, 500- all of them felt solid Airdyne x sec max effort sprints x 10 secs with 1:50 rest x 5 reps all were 10 or 11 calories - definitely all out work Treadmill x 8 minutes max incline 25%, Hr peaked 174- hard work Overall fairly happy with the work Myles, me as well- I'll try and check one out in February if I can |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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early am fasted
just time for a very quick one before work 10 min and 10 sec on incline treadmill- max incline 30%, HR peaked 176 ( just went 10 seconds longer than last time- last 70 sec at the 30% slope- hard) |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Evening- just some easy upper body body building fluff
Bench press 100lbs x 40, 30, 20, 10 Shoulder lateral raises with 20lb dumbells 25, 25 Hammer curls with 60 lb dumbells 50 reps (25 each arm alternating) Hanging leg raises x 25 reps That's all folks! Milk shake recipe 4 eggs 8oz butter melted 1 cup heavy cream 2 Table spoons MCT oil 1 Table spoon Vanilla extract 1 scoop whey protein 1/2 cup "Swerve" (erythritol) or stevia (use less) 1 cup ice Blend- = good tasting hi fat stuff |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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5 min Airdyne warmup
1k row wu Then some 250m intervals with progressively longer rests- 2,3,4 minutes I mistakenly was thinking 1:17.5 for the Avg but this one was plenty painful- just not quite reacclimated to the altitude and still need to get fitness back from vacation break 1 k row cool down (nearly had to HD during the cool down as I was still pretty wrecked from the intervals Finished with just an easy-ish 30 minutes on incline treadmill - max incline 20%, HR peaked only 159 Deadlifts tomorrow :-D |
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Brian Randell
Senior Member Joined: 3/18/15 Location: Tulsa Oklahoma Status: Offline Points: 367 |
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I am thinking you may be the strongest doc....ever... :-)
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Deadlifts 405lbs (no belt, Oly shoes) EMOM x 30
Brian, once upon a time when I was "strong" I might have been one of the strongest- these days I'm probably among the "strongest for my age"- I practice what I preach to my patients- hope you are recovering well and your trap muscle comes back |
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Brian Randell
Senior Member Joined: 3/18/15 Location: Tulsa Oklahoma Status: Offline Points: 367 |
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Oh you are definitely in the strongest for your age category lol.
And thanks, it's appreciated |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Am fasted
3 x 8 min on incline treadmill Max incline 25%, HR peaks 162, 169, 171 Hopefully something else later today if I have time |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Repeated same workout that I did a few days ago
5 min Airdyne wu Row 1k wu Repeated 250m intervals x 4 on 2,3,4 minutes rest- target was to beat previous average (1:19.7)- dropped DF down by about 40 for this one compared to last time Overall avg was exactly the same but each rep was almost identical (so better paced, but still fairly painful) -every time I try and lower DF it is always harder for me to get a lower split - had to rate 39 for these (as opposed to about 36 for the same result at a higher DF- maybe it's the altitude? Anyway 1k cool down Then easy 30 minutes on incline treadmill - max incline 20%, HR peak at just 162 |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Airdyne wu x 5 minutes
Hi box squats (24"- which for me at 6'5" is about 3" above parallel)- target was 5 sets of 5 at 500lbs (no belt)- did first set (was tough- back is definitely not fully recovered from deadlifts on Saturday) did second set and just did 3 reps and decided to scale back to avoid any potential for injury- went down to 405lbs and just did a set of 20 reps- easy, but legs fairly pumped Right afterwards did 10 x 50 meter sprints, followed by 50 Bodyweight squats 8 minutes on incline trainer- max incline 25%, HR peaked at 178 Finished with easy 1000m row |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Row 1k rate 20 (DF 154) just below 2:00 pace
Incline treadmill x 8 min - max incline 25%, HR peak 170 Row 1 k- same as above Treadmill x 8 min same but HR peak 177 Row 1 k same Treadmill same 8 min HR peak 179 |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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early am fasted
15 min row/15 on incline treadmill Nice and easy |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Am fasted
20 min row, 20 min incline trainer |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Load 200lb med ball to 60" box -2 reps EMOM x 25 mins= 50 reps total
Hanging leg raises 10 x10 reps Surprisingly easier than I thought with med ball |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Row 1k easy wu
4x 250 m on increasing rests 2,3,4 minutes Target was 1:19.5 (last 2 times were 1:19.7) Better and easier this time- I'm thinking this is fairly close to where my 500 time is at the moment- so a few more weeks of work still needed before another attempt at 500m PR Row easy 1k Incline treadmill x 20 min - max incline 20%, HR peaked at 156 |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Life stuff- significant changes at the moment
Got on erg and attempted several different workouts CTC, 4 min row, 30 min rate 20- stopped them all after about 2 minutes- heart wasn't in it Did easy 20 minutes on the treadmill Maybe some lifting tonight |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Hi box squats- 315lbs x 20 reps x 5 sets
Bench press 95lbs x 20 reps x 5 sets 25 hanging leg raises 20 minutes on incline treadmill |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Am - easy 30 min on incline trainer
Pm Airdyne x 5 min wu Jump rope x 100 Light hang power snatches with just 95lbs 10 sets of 3 (just focusing on being quick) Outside for 10 x 50m sprints 8 min on incline trainer - max incline 25%, HR peak 179 1k easy row cool down |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Am fasted
Row 15 min rate 20 strapless 1:54.8 5 min treadmill sprints- max incline 6%, HR peak 177 4 min strapless row rate 23, 1:48.2 |
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