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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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Ok, back up to altitude and back after it
Yesterday I ended my zero carb experience after completing the 30 days I set out to do- i had some macadamia nuts and around 5 strawberries and an equal number of raspberries mixed in heavy cream (around 50 grams or so), these were the things I felt I was missing but surprisingly they were fairly less satisfying then I thought they would be, far better was the bacon and eggs as well as the ribeye I also at yesterday- today's workout occurred after fasting x 16 hours or so Started with jump rope x 100reps Then light power snatches with 135lbs x 20 singles Did a few box jumps up to the 48" one I did here in video below (can't stand up all the way on box as my head would hit ceiling :shock: ) Then tried out my 75lb med ball for some push press releases, finally after about 2 years of trying off and on I got it to hit the ceiling (on 3rd attempt with my daughter's encouragement) Went back to jumping and did 10 counter-movement jumps (no aporoach) and tried to touch 10'6" ceiling- got it 4/10 Back to med ball (50lb this time) for more push press releases 10 sets of 3, nice power here Then hopped on rower, no warmup and pulled a quick minute (more comfortable then I thought it would be despite altitude, likely no huge effect over just 1 minute, also slipped off seat for last 5 stroke (droppping to 1:17s)- https://m.youtube.com/watch?v=2BB6H_FG7H8 Should quickly be over 400m soon I'd guess |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Training today was fairly low key
Rode airdyne bike for intervals of 5,1,4,2,3 minutes at around 275 watts/20 cal per minute 1k row easy 10 x 5 sets of hanging leg raises Back is not happy at the moment so giving it a bit of a break (yesterday was a 20 minute ice bath) Just as a matter of observation I concluded my zero carbohydrate experiment about 3 days ago and then introduced a relatively small amount of carbohydrate via some fruit and nuts- noticed a fairly reliably unhappy GI system which is certainly related to diet as it happens pretty consistently when I add carbs back in- also the back pain issue which certainly could be coincidence, but certainly not discounting fact that diet could impact Last night I resumed zero carb stuff, suspect back will be good in a few days regardless |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Another "rehab" day- back definitely improving but not yet ready to push it
Did airdyne 1 minute intervals (25 cals/375 watts)/ "mama bear" 56kg/124lb KB swings x 10/10 hanging leg raises-knees to elbow X 10 rounds with about 2 minutes between rounds Moderate volume/intensity today Food today = 1 ribeye |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Bit more of the same
1 min airdyne bike (AD6 model) @ 480 watts/30 cals-124lb KB swings x 20 reps-hanging leg raises x 20 reps-----just 3 rounds on about 3-4 minutes rest in between Fairly short but tough work Thought about rowing as back is nearly normal but decided to give it another day Breakfast was 5 hamburger patties, dinner will be a T bone steak |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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1k easy rowing wu
Jump rope x100 20lb med ball overhead to wall slams x 5 sets of 5 20lb med ball chest pass to wall 5x5 20lb med ball overhead to ground slams 5x5 Plyopushups off 6" boxes 5x5 50lb med ball floor to ceiling throws 5x5 50lb med ball push press release to ceiling 5x5 124lb/56kg KB swings 1 set of 50 reps (video) https://m.youtube.com/watch?v=GshLh-rIBUY Airdyne 1 min (35 calls/575 watts) Another back rehab, no rowing, easy-ish day |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Tested out back a bit today
Went for a 1 minute effort- 30 sec at 1:15 and back said not quite yet so shut it down On to some light cambered bar bench press and some hammer curls (just a little muscle pump stuff) 8 year old girl and I did a conditioning circuit (you go/I go) Jump rope x 100/KB swings x 10 (124lb me/25lbs her)/30 sec airdyne sprint 5 rounds of this- we were both glad to be done (she is made of iron) |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Jump rope x 100
Plyopushups from 12" boxes 5 sets of 3 75lb med ball push for maximum distance x 20 singles 50 med ball pushpress release to ceiling 10 triples Strict ring chin ups 10 sets 3 Inverted ring rows 10 sets 3 Airdyne bike sprint x 30 secs (25 cals) My 8 year old girl did this stuff with me :D Decent - still babying back a bit |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Dragging along- still avoiding tough direct back work
1k easy row 100 jump rope 176lb KB swings x 5 sets 10 reps 315lb high box squats 5 sets 20 reps Airdyne bike sprints x 15 secs - 5 reps (2-3 min rest) 15,14,13,15,15 calories 30 sec airdyne sprint 24 cals (followed by 3 minute of motionlessness) Zero carb and fasted today |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Still avoiding hard rowing but trying to keep some level of intensity
Row easy 1k Jump rope x 100 Hang power snatches 95lbs 10 sets of 3 Drop (plyo-push-ups) from 12" boxes 10 x 3 reps 50lb med ball push press releases to 10'6" ceiling 10 sets of 3 Cambered bar bench press to 250lb single Then 25 reps at 135lbs 60 lb dumbbell hammer curls 1 set of 50 reps (25 each arm alternating) 40 degree incline treadmill sprints- 15 secs x 5 reps with 3-4 min rest in between This was done while fasted and on zero carb diet |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Back in California
Decent workout but still working around some back pain Speed deadlifts 315lbs 10 sets of 3 12" Drop push-ups x3/50 lb med ball ground to sky throws (snatchlike motion) x 3 ---10 rounds 80lb 1 hand KB swings x 20 (10L/10R alternating)/100 jump ropes-- 5 sets 1 min row with rate restricted to 30 Done on slightly dirty gym rower drag maxed at 207- back not happy after 30 secs but just finished it out (sigh) 30 sec stationary bike sprint against max resistance- followed by 2 minutes of sitting stool for nice hydrogen ion bath |
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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
Jump rope x 100 20lb med ball over head to wall slams 5x5 20 med ball chest passes to wall 5x5 20 lb med ball overhead to ground slams 5x5 20 lb med ball pushpress release to 15-16 ft 5x5 Again all med ball reps are done for maximum acceleration and intensity 80lb 1 arm alternating KB swings x 20/100 jump ropes x 5 rounds 40 m weighted sled pushes added 90,135,180,135,90lbs Bike sprints x 20 secs x 5 Good intensity plenty of energy Zero carbohydrate! |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Gym time today (on 18 hours fasted) 1k easy row Jump rope x 100 250lb BTN jerks x 8 singles Bunch of upper body- body building fluff Vertical chest press, cable flys Seated rows Dumbell hammer curls (up to 100lbers) 80lb 1 arm KB swings x 20/100 jump rope x 5 sets Incline treadmill sprints x 20 seconds 15degree incline at 6,7,8,9,10,11,12mph on 80 seconds rest- saw my highest ever recorded HR of 182 |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Another day of fasted training and another solid workout
Row 1k easy Jump rope x 100 Snatch grip high pulls off low blocks with 225lbs 10 sets of 3- bar to clavicles (felt easy) 12" drop plyopushups 10 sets of 3 Machine overhead press Dumbell lateral raises Hammer curls (going through a bit of a bodybuilding phase :D ) 80 lb 1 arm KB swings x 20/100 jump ropes- 5 rounds More treadmill incline sprints 5 x 20 secs at 15 degrees and 10mph on 80 secs rests |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Been on vacation out on Whidbey Island, Washington state
No access to a gym so just a bunch of hill sprints, bounding, jumping, push-ups and throwing big rocks around Today 10 x 120m steep hill sprints with about 90 sec recovery between (length of time to walk back down hill) Clapping push-ups 10 sets of 5 reps |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Back from vacation- mostly just a bunch of hill sprints and push-ups- glad to have access to gym again
Row 1k easy Jump rope x 100 Hurdle hops 3 x 24" hurdles then 36" box x 10 sets 12" drop push-ups 10 sets of 3 reps 50lb med ball push press releases to ceiling 10 sets of 3 Cambered bar bench up to 265lbs x single then 295x10, 185x10, 135 x 20 60lb dumbell hammer curls x 20 reps per arm x 1 set Wanted to do airdyne bike sprints but bent bolt on pedal by pushing too hard (damn) So did some 250 m rowing repeats-target was 1:20 at 32spm (still refraining from pushing hard on rower) Starting 3rd consecutive month of zero carb diet- continue to do very well at this point |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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50lb med ball ground to ceiling (10'6") throws 5 x5
176kb KB swings 5x5 200lb med ball loads to 60" box 5x5 Deadlifts 405lb 5x5 (no belt) Fasted workout- basically just some easyish back work today! |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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https://m.youtube.com/watch?v=K9x4_e_EObg
10 rounds of the above- fairly decent and intense work Finished with an easy 500m row 1:30.0 @ 25spm- max drag http://breaknutrition.com/link-between-sugar-glycation-and-joint-health/ Little article I wrote for "breaknutrition.com" |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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More stuff
1k easy row Jump rope x 100 12" drop push-ups x 3 (10 sets) 50lb med ball push press releases to 10'6" ceiling x 3 (10 sets) Cambered bar bench press to 270lb single, 225x 7 Ring strict chin ups 10 sets of 3 60 lb dumbell hammer curls 25 reps each arm alternating 40 degree incline treadmill sprints x 15 second (5 rounds) Felt very good, energy is quite high, strength improving Fasted and around 65 days essentially zero carb |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Kind of a recover-ish day today
Started this morning with a 30 minute ice bath Ate 1.5 lb chuck roast and 1lb of bacon Then just a little bit of light training High box squats 315lbs x 20 reps x 10 sets (about 3 min recovery between sets, heart rate to 170 on last few sets) https://m.youtube.com/watch?v=7WysumUUEwM |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Some exlosivitey training
Row 1k wu Jump Rope x100 Snatch grip high pulls @ 225lbs 10 sets of 3 Vertical jump testing x about 15 attempts- getting to right at 30" Military strict press 95lbs x 20, 10 reps Dumbell curls 60lbs x 40 reps ( 20 each arm) A little training with my 9 year old daughter at the end |
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Borrowing directly from Jeff Kaste's thread: |
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Aim high. Stay hungry.
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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More non-rowing stuff (eventually get back to it, but focus at moment is more towards putting on some muscle
1k wu row Cambered bar bench press to 275lb x 1, 225lb 5 x5 ' Ring rows 5x5 Pull-ups 5x5 Had to refrain myself from doing some conditioning stuff :shock: That's it Put down 4.5 lbs of meat today!! Tom- maybe so, will have to take a look |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Yesterday forgot to log- but basically a bunch of medicine ball throws and slams and some conditioning
Today 1k row warm up Cambered bar bench to 280lbs (my previous best with that bar is 290lb done when I was about 50lbs heavier so strength is definitely improving) Then down to 185lbs x 5 sets of 10 reps 176lb KB swings x 35 straight reps (a new lifetime PR, previous best was 28 I think) Finished with 15 second treadmill sprints on 40 degeee incline x 5 reps Nearly 3 months on zero carb diet and I continue to make steady improvement in both strength and body composition (also general health is excellent) |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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1k wu row
Jump rope x 100 18" depth jumps x 25 185lb jump squats 500lb high box squats 3 sets of 10 reps 135lb 18" step ups (10L/10R alternating) x 3 sets Solid work- work capacity and strength continue to be great, hopefully back on rower in a few more weeks Food today so far 2.5 lbs ribeye steak!! |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Continuing along
Row 1k wu Jump rope x 100 12" drop push-ups 5 sets of 5 Cambered bar bench press to 285lbs single (5 year PR!) Then 205lbs x 8,7,6 Ring chin ups 8,7,6 60lb dumbell hammer curls x 1 set of 15 reps per arm Airdyne bike sprints 3 x 20 seconds at max intensity on about 3-4 minutes recovery (video below) https://m.youtube.com/watch?v=RqMfZgC85Ls About 3 months along on zero carb diet- currently going around. 4-5 lbs of meat daily, despite lots of calories remaining lean (pic below) getting stronger, great recovery and high intensity in gym, health is top rate as well, 50 years old , no hormones or drugs required |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Quick Sunday workout after spending about13 hours driving yesterday
Row easy 1k wu Jump rope x 100 Deadlifts up to 405lbs x 17 reps, no belt, Olympic lifting shoes- I've been pretty meticulous with recording my training and this is the most reps and easiest it has been in years (and back is still not quite 100%)- so unquestionably getting stronger- hard to not consider diet of lots of (4-5lbs daily) meat as a significant factor 30lb dumbell lateral raises 85lb dumbell hammer curls 15 sec incline sprint repeats Will be interested to see how next round of rowing training goes |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Day to day recovery continues to be outstanding, likely helps that all meat diet seems to be optimal for my sleep
1k row Jump rope x 100 24" depth jumps x 20 singles 205 lb jump squats x 3/3 double leg hops-- 5 sets 12" drop push-ups x 3/20 lb med ball chest pass x 3--- 5 sets Machine vertical chest press to ful stack x 3 35lb dumbell lateral raises x 10 reps 90lb dumbell bicep curls x 10 reps each arm 15 sec incline treadmill sprints with 1 minute rest at 15 degrees - 10, 11, 12 mph- saw highest ever HR today 184 Heart rate reserve is the most it's been since I've bothered to check (2 years) 52-184- likely quite a bit higher still as my resting rate is done while sitting on erg so most likely lower on first waking and I'm pretty sure it will go higher than 184 |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Just humming along 1k rowing wu Jump rope x 100 50lb med ball push press releases to about 11ft 10 sets of 3 50lb med ball ground to air (snatch motion) again about 11 ft 10 sets of 3 Machine low pulley rows to complete stack x 10 reps (fairly easy) Dumbell lateral raises x 10 reps at 35, 32.5, 30lbs Dumbell hammer curls (alternating arms) x 10reps each arm at 95,90,85lbs 18" step ups 5 reps each leg alternating @135, 185, 225lbs Incline treadmill 15 second repeats at 15 degree incline at 10, 11, 12.5 mph on 45 seconds rest (again saw another max heart rate PR of 186 today) This work was done fasted and was followed by crushing 2.5lbs of ribeye afterwards |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Recovery continues to be great so I'll keep pushing intensity
5 min stationary bike wu (rowers unavailable) Jump rope x 100 20lb med ball overhead to ground slams (hard as possible each rep) 10 sets of 3 reps 20lb med ball push press releases to about 16-18 ft high 10 sets of 3 reps Deadlifts to 405lbs x a surprisingly easy 18 reps (clearly strongest in several years, no drugs, no hormones, no supplements and a pure meat only diet) (video) https://m.youtube.com/watch?v=eeNCi95Uupc Vertical chest press to stack x 5 reps Pec deck 100lb dumbell hammer curls 10 reps each arm Incline treadmill sprints 15 seconds at 15 degree incline on 45 sec rest at 10, 12, 13 mph (treadmill began smoking so had to stop :shock: ) Post workout was 2lbs of ground beef |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Yesterday just a few hill sprints outside for an easy day Today Row 1k wu (heart rate lowest I've seen on wu row) Jump rope x 100 12" drop push-upsx 5/ 20 lb med ball chest pass to wall x 5 ---5 sets 20lb med ball overhead to ground slams 5x5 20lb med ball overhead to wall slams 5x5 Snatch grip high pulls from low boxes 185lbs 5 x5 Machine Low pulley row-entire stack 3 sets of 8 Dumbell lateral raises 35lb DBs 3 sets of 8 100lb hammer curls 2 sets of 8 each arm, 75lb 1 sets of 15 reps per arm Continues to add in a little more bodybuilding stuff than normal for a while- definitely continue to see strength improve :D |
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