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Bako Lifter
05-20-2010, 02:04 AM
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
05-20-2010, 02:19 AM
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
05-20-2010, 09:14 AM
Good to see you back around man. HCT does look like a good program and i'm interested to try it myself

Liftersize
05-20-2010, 10:12 AM
good luck with your goals! What kind of diet are you implementing to reach your weight goal?

Bako Lifter
05-20-2010, 12:51 PM
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
05-20-2010, 01:07 PM
You'll bounce back quick dude, the first 10lbs or so should be easy....glad seeing you back at it.

Bako Lifter
05-21-2010, 12:42 AM
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
05-21-2010, 01:46 AM
good luck

Detard
05-21-2010, 09:39 AM
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
05-23-2010, 01:48 AM
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
05-23-2010, 02:10 AM
Good luck with everything dude. Hopefully HCT serves you well, I think it will!

Bako Lifter
05-23-2010, 06:45 PM
thanks fix.

Bako Lifter
05-24-2010, 10:09 PM
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
05-24-2010, 10:24 PM
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
05-24-2010, 11:17 PM
thanks man, i was actually a little surprised i could bench that much more than a week ago haha.

Bako Lifter
05-25-2010, 11:54 AM
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
05-25-2010, 12:12 PM
Hm... is this part of the HCT-12 program? Some solid supplementary work all the same. Keep it up brah.

Bako Lifter
05-25-2010, 12:18 PM
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
05-25-2010, 03:53 PM
Ah yeah that happens man, well props on still getting work done. Looking forward to your next session.

Keith
06-15-2010, 02:11 PM
That didn't last long...

Bako Lifter
06-28-2010, 11:52 PM
My laptop broke, i've been tracking my workouts on my itouch though. we really should get a wbb application.

Natetaco
07-12-2010, 04:09 PM
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
07-12-2010, 06:41 PM
What Nate said.

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

Bako Lifter
03-19-2011, 02:06 AM
....

fooz
03-21-2011, 09:24 PM
u liftin brah?

Bako Lifter
06-09-2011, 12:56 PM
May 29th, 2011

Mile Run - 8:10
Handstand Push-Up practice

Bako Lifter
06-09-2011, 12:58 PM
May 30, 2011

Crossfit Workout: Angie

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

Power Clean practice

Bako Lifter
06-09-2011, 12:59 PM
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
06-09-2011, 01:01 PM
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
06-09-2011, 01:03 PM
June 2, 2011

Mile Run - 7:40

Snatch and Overhead Squat practice

Bako Lifter
06-09-2011, 01:05 PM
June 3, 2011

Crossfit Workout: Fran

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

Bako Lifter
06-09-2011, 01:06 PM
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
06-09-2011, 01:07 PM
June 6, 2011

Mile Run - 6:58

Bako Lifter
06-09-2011, 01:09 PM
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
06-09-2011, 01:10 PM
June 8, 2011

Crossfit Workout: Lynne

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

Bako Lifter
06-09-2011, 01:18 PM
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
06-09-2011, 01:22 PM
Holy shiat you're alive.

Bako Lifter
06-09-2011, 09:04 PM
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
06-10-2011, 06:28 PM
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
06-12-2011, 01:58 PM
thanks coke!

June 12, 2011

Crossfit Metcon - Random

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

Bako Lifter
06-13-2011, 07:21 PM
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
06-14-2011, 09:40 PM
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
06-16-2011, 01:26 AM
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
06-17-2011, 12:20 AM
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
06-20-2011, 11:58 PM
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
06-21-2011, 12:02 AM
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
06-21-2011, 01:39 PM
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
06-21-2011, 05:06 PM
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
06-22-2011, 11:30 PM
June 21, 2011

Mile run - 7:01

Bako Lifter
06-24-2011, 11:54 AM
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
06-25-2011, 01:57 PM
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
06-25-2011, 04:12 PM
In a nice groove Bako, glad to see you raising up on the flat bench and overall.

Bako Lifter
06-25-2011, 11:31 PM
Feels good to be back coke. Thanks.

Bako Lifter
06-26-2011, 12:30 PM
June 26, 2011

metcon: for time

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

15:30

Bako Lifter
06-27-2011, 07:22 PM
June 27, 2011

Off Day

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

Bako Lifter
06-28-2011, 07:36 PM
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
06-28-2011, 11:13 PM
June 28, 2011

5k Run - 26:55

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

Coke
06-29-2011, 01:00 PM
Stellar stuff going on there bro.

Bako Lifter
06-29-2011, 02:01 PM
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
06-29-2011, 03:08 PM
What made you want to switch your training style?

Bako Lifter
06-29-2011, 10:41 PM
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
07-01-2011, 10:39 PM
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
07-02-2011, 11:03 PM
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
07-03-2011, 10:43 PM
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

Patz
07-09-2011, 10:03 PM
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.

Patz
08-02-2011, 07:37 AM
Workouts?????

Bako Lifter
08-02-2011, 02:01 PM
http://www.wannabebig.com/forums/showthread.php?94675-Bako-Lifter-s-Journal

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