Bako's Journal: Starting from Scratch

[Bako Lifter]

Wussup, I'm Bako.

I'm 19 years old, 5'8", 145 lbs.

Just lookin' to put on some mass, I don't have any specific goals set for myself, besides getting to 165. After I reach that I'll get more specific in what i want to do.

HCT-12 looks interesting, I plan on following that, but I was never one to stick with a routine. Workouts start tomorrow.

[Bako Lifter]

weight - 142

bench press:

155 x 6 x 2 x 2

seated dumbell press:

45 x 6 x 2 x 2

pull ups:

+5 x 6 x 2 x 2

bent over rows:

115 x 6 x 2 x 2

tricep press downs:

60 x 21

[Detard]

Good to see you back around man. HCT does look like a good program and i'm interested to try it myself

[Liftersize]

good luck with your goals! What kind of diet are you implementing to reach your weight goal?

[Bako Lifter]

cutting out unnecessary sugar like soda, and i'm gonna cut out alcohol. other than that i'm gonna start the eat everything in site diet. and drink bako shakes of course.

[Coke]

You'll bounce back quick dude, the first 10lbs or so should be easy....glad seeing you back at it.

[Bako Lifter]

Good to see you back around man. HCT does look like a good program and i'm interested to try it myself
thanks dan. honestly if i were where you're at now i wouldn't be doing it, i'd be powerlifting. i'm just doing this because i'm so ****ing small and weak now. i just think this'll be good to get my numbers up quick.

You'll bounce back quick dude, the first 10lbs or so should be easy....glad seeing you back at it.
thanks coke! good to see you again big guy.

[Jasneil]

good luck

[Detard]

thanks dan. honestly if i were where you're at now i wouldn't be doing it, i'd be powerlifting. i'm just doing this because i'm so ****ing small and weak now. i just think this'll be good to get my numbers up quick.

thanks coke! good to see you again big guy.

Ya man you'll be back in no time. You and Jed seem to have crazy muscle memory. Jed was benching like 185x10 after not training for 3 months lol

[Bako Lifter]

weight - 142

squat:

145 x 6 x 2 x 2 x 2

reverse hypers:

+35 x 4 x 8

donkey calf thing:

45 x 4 x 12

leg raises / decline sit ups

3 x 10, 3 x 10

dumbell curls

35 x 6 x 2 x 2 x 2

[fixationdarknes]

Good luck with everything dude. Hopefully HCT serves you well, I think it will!

[Bako Lifter]

thanks fix.

[Bako Lifter]

weight - 143

pull ups:

+black x 6 x 2 x 2 x 2

bench press:

165 x 6 x 2 x 2 x 2 +10

seated dumbell press:

50 x 6 +5

barbell rows:

140 x 6 x 2 x 2 x 2 +15

front raises / tri press down:

4 x 8, 2 x 20


black is referring to resistance bands a found at the gym. goes something like yellow, red, green, blue, black. weakest to strongest.

[fixationdarknes]

Good stuff. Keep milking those gains dude! You are just starting back up, are lighter than me, and already are as strong or stronger than me in pressing strength lol.

[Bako Lifter]

thanks man, i was actually a little surprised i could bench that much more than a week ago haha.

[Bako Lifter]

weight - 143.5

reverse hypers:

45 x 6 - 2 - 2 - 2 +10

leg extensions:

4 x 6 - 2 - 2 - 2

leg raises:

4 x 10

decline situps:

+10 x 4 x 8 +10

donkey calf raise:

70 x 4 x 10 +25

[fixationdarknes]

Hm... is this part of the HCT-12 program? Some solid supplementary work all the same. Keep it up brah.

[Bako Lifter]

ya. ham dominant/quad dominant, calves/abs, biceps. power rack was taken, so i had to work around that unfortunately. and didn't have time for bi's. i'm following HCT to an extent, but changing it to better suit me where i see fit.

thanks fix.

[fixationdarknes]

Ah yeah that happens man, well props on still getting work done. Looking forward to your next session.

[Keith]

That didn't last long...

[Bako Lifter]

My laptop broke, i've been tracking my workouts on my itouch though. we really should get a wbb application.

[Natetaco]

hey bud. remember me? haha

Glad to see your still lifting. Stop by my journal and see how weak you get from 2 years of not lifting!:)

[SW]

What Nate said.

What's goin' on man?! Let's see some more workouts!

[Bako Lifter]

....

[fooz]

u liftin brah?

[Bako Lifter]

May 29th, 2011

Mile Run - 8:10
Handstand Push-Up practice

[Bako Lifter]

May 30, 2011

Crossfit Workout: Angie

100 Pull-Ups, 100 Push-Ups, 100 Sit-Ups, 100 Squats - 42:02

Power Clean practice

[Bako Lifter]

May 31, 2011

Mile Run - 7:55

Crossfit Workout - Cindy

5 Pull-Ups, 10 Push-Ups, 15 Squats, as many rounds as possible in 20 minutes. 15 rounds.

[Bako Lifter]

June 1, 2011

Bench Press:
105 x 10
125 x 10
145 x 10

Thrusters:
105 x 5 x 3

Chin-Ups and Sit-Ups

[Bako Lifter]

June 2, 2011

Mile Run - 7:40

Snatch and Overhead Squat practice

[Bako Lifter]

June 3, 2011

Crossfit Workout: Fran

21-15-9, Thrusters and Pull-Ups - Fail, only did 21-9 in 9:40

[Bako Lifter]

June 5, 2011

Bench Press:
135 x 3
155 x 3
165 x 3
185 x 3
205 x 1

Power Cleans:
135 x 1
155 x 1
165 x 1
185 x 1

[Bako Lifter]

June 6, 2011

Mile Run - 6:58

[Bako Lifter]

June 7, 2011

Crossfit Workout: Elizabeth

21-15-9: 135 lb clean and Ring Dips - Sub hang cleans and bench dips in 8:05

[Bako Lifter]

June 8, 2011

Crossfit Workout: Lynne

5 sets of max reps: Bench and Pull-Ups - Total Reps 90

[Bako Lifter]

I've started crossfit and have been doing it for about a month. I've put on about 10 lbs and improved my mile time from not being able to run more than 400M to sub 7:00. I suck balls at the crossfit workouts but i'm still working on getting into shape and getting my strength levels up. All of my workouts are usually started off with a warm-up consisting of jump rope, heavy bag work, crunches, etc. I have no set plan yet on what i'm going to do.. But i like doing crossfit stuff one day, heavy weights the next, and then mixing them every so often. It keeps things fun and interesting.

Sorry I've been away for so long. I just moved and had the opportunity to build a gym in my garage. I haven't had access to weights until now.

I've been busy. My daughter is due in two months :)

[Invain]

Holy shiat you're alive.

[Bako Lifter]

ya i'm alive.

June 9, 2011

Crossfit Metcon: Random

Snatch x 5, Push-Up x 10 - 3 rounds
400 meter run
Snatch x 5, Push-Up x 10 - 3 rounds

[Coke]

My daughter is due in two months :)

Awesome news!! - no doubt a lot has changed for you, good luck with building your new life and family.

[Bako Lifter]

thanks coke!

June 12, 2011

Crossfit Metcon - Random

21-15-9 reps of 95lb. Front Squat and Pull-Ups - 8:50

[Bako Lifter]

June 13, 2011

Bench Press:
155 x 3
185 x 3
195 x 3

Shoulder Press:
95 x 5
95 x 5
105 x 5

Jump Rope x 100

T-Bar Rows:
45 x 5
70 x 5
80 x 5

[Bako Lifter]

June 14, 2011

Metcon - 5 Rounds of:

CTB Pull-Ups x 7 and Thrusters x 7

CTB = chest to bar, thrusters were at 95 lbs.

7:14

[Bako Lifter]

June 16, 2011

Mile run - untimed. Had to stop twice for a breather. 100+ degree heat is killer.

100 Push-Ups - 2:14

[Bako Lifter]

June 17, 2011

Metcon: (1/4 Mile rune, 95 lb Front Squat x 10)
24:10

(Toes-to-Bar x 5, Pull-Ups x 5, 225 lb Deadlift x 5) x 3

[Bako Lifter]

June 19, 2011

Incline Bench
135 x 3 x 5

Front Squat
145 x 2 x 5

Metcon: 3 rounds for time of..
backwards run x 200m, pull-ups x 20
9:45

[Bako Lifter]

Notes:

Just bought a 20lb. medicine ball and some Olympic rings. So now I can do wall ball and work on doing a muscle up.
Weight is up to 160lbs. again finally. Up from 145 three months ago.
Bought 6 more weeks till my baby girl is due. See if daddy can pack on 5-10 more lbs. until then.

[Coke]

Just bought a 20lb. medicine ball and some Olympic rings.

Good deal...also, you will be doing yourself a favor in the long run if the gains are not done too swiftly - just my own opinion. Glad seeing you back at it this way nonetheless.

[Bako Lifter]

Thanks coke. I agree. 160 was my target and I think i'd be getting too ahead of myself if i continue at this pace. Plus my workouts feel like I've added a 15 lb weight vest.

June 21, 2011

Angie in 20

100 Pull-ups, 100 Push-Ups, 100 Sit-Ups, 100 Squats for time. (with a 20 minute cap)

Got up to 35 Sit-Ups

This is very disappointing. My pace was just a little better than the workout I did when I started.
I'm very confused as to why this happened... I feel my strength is up, and my endurance/work capacity is way up. Yet I barely improved on this bench mark workout... Maybe because I've packed on 10 lbs since the last time I did this. I guess I just have to keep working.

[Bako Lifter]

June 21, 2011

Mile run - 7:01

[Bako Lifter]

June 23, 2011

Warm-Up:

Leg Raises, OH Squats, Ring Pull Ups, Diamond Clapping Push-Ups - 2 sets of 10 each.

Deadlift:
155 x 3
185 x 3
205 x 3
Run - 400m
235 x 1

Ring work

[Bako Lifter]

June 25, 2011

Bench Press:
135 x 3
155 x 3
175 x 3
195 x 3
205 x 3
215 x 3 (was surprised by how easy 205 was, so added 10)

Close Grip Bench
135 x 10
135 x 10
135 x 10

For time: 50 Pull-Ups, 50 Push-Ups, 50 Plate Raises - 8:54
10 reps w/ 45lb plate but then had to move to 25lb

Sit-Ups in 2:00 - 72

[Coke]

In a nice groove Bako, glad to see you raising up on the flat bench and overall.

[Bako Lifter]

Feels good to be back coke. Thanks.

[Bako Lifter]

June 26, 2011

metcon: for time

Run - 1/2 mile
Power Clean - 135 x 30
Run - 1/2 mile

15:30

[Bako Lifter]

June 27, 2011

Off Day

Jump rope, double under practice - 5 minutes
Ring dips x 10
Swim - 20 minutes

[Bako Lifter]

June 28, 2011

Front Squat
135 x 3
135 x 3
155 x 3
165 x 3
175 x 3

SLDLs
135 x 10
135 x 10
135 x 8 lower back tweaked.

Metcon: time - 6:35
50 OH Squats
50 Hanging Leg Raises
400 Meter Run

[Bako Lifter]

June 28, 2011

5k Run - 26:55

First time I've ever ran over a mile without taking a break.

[Coke]

Stellar stuff going on there bro.

[Bako Lifter]

June 29, 2011

Body Weight Bench
160 x 20
160 x 10
160 x 10

Weighted Pull-Ups
+10 x 8
+10 x 8
+10 x 8

Shoulder Press
95 x 8
95 x 8
95 x 8

Barbell Rows
95 x 8
115 x 8
115 x 8

I also tried snatching 95, I got it easy. Then I OH Squatted it, not so easy. Need to get stronger in those lifts, just need some practice.

[ThomasG]

What made you want to switch your training style?

[Bako Lifter]

Well I used to love my old powerlifting style. I lifted for about two years, quit, lifted for one year, quit, then lifted for another year in which I set every PR I have.
During the next year or so I tried getting back into it numerous times, but never lasted more than a couple of weeks. It's just depressing getting under the bar and knowing you have to improve a lift 200 lbs before you can even set a new record for yourself. I was bored and unmotivated with it.

Then I found crossfit. My main goal changed from getting strong to getting in shape. I saw that crossfit could get me in insane shape. It also provides things I've never done before, like snatches, OH squats, muscle ups, etc. I can set PRs in these thiings now. It's fun and keeps me motivated and gets me quick, noticeable results. So hopefully I stick with it.

It's just something new and exciting that's keeping me going and getting into the gym, and that's really all that matters. Getting to the gym and giving it your all.

[Bako Lifter]

July 1, 2011

Metcon: 3 rounds for time of

115 lb Front Squat x 12, Burpee to Pull-Up x 12
7:21

Track Work:

1/4 Mile - 1:30
Tabata Sprints x 8 (20 secs run, 15 secs walk)

[Bako Lifter]

July 2, 2011

Bench Press
135 x 2
155 x 2
185 x 2
215 x 2
235 x 2 (maxed @ 205 on June 5th)

Push Press
95 x 6
115 x 6
135 x 6

Metcon: 50 Pull-Ups, 40 Push-Ups, 30 95lb Hang Cleans, 20 Sit-Ups, 10 Ring Dips
9:31

[Bako Lifter]

June 3, 2011

Front Squats
135 x 2
135 x 2
155 x 2
165 x 2
185 x 2 (I have to power clean the weight up, barely got it)

Conv. Deadlift
185 x 6
205 x 6
235 x 6

OH Squat
45 x 5
65 x 5
95 x 2 (failed 3rd)

1/2 Mile Run

[mrelwooddowd]

What makes you think you suck at the CF workouts? Unless you're subbing the hell out of everything then your times and weights are pretty good. You're killing me on most of that stuff. You must really smoke through those pull ups.

[mrelwooddowd]

Workouts?????

[Bako Lifter]

http://www.wannabebig.com/forums/showthread.php?94675-Bako-Lifter-s-Journal

I couldn't bring myself to just abandon my original journal lol.