View Full Version : Bako Stud's journal

bako stud
04-25-2007, 10:01 PM
hey everyone, this is my first journal so please feel free to tell me what im doing wrong and give me some tips and help me out. Im 17 years old 5'11, weight is 166 with 11% bodyfat. i have been working out for about 3 years now. i do not squat or deadlift (i know its bad) but i just started doing thoes today and will start doing them in my workouts.

bench press- 265
squat- N/A
deadlift- N/A

my goals are to weigh about 180 with 10% bodyfat and bench 300 by the end of summer. hopefully i will have number for you all with squat and deadlifts in a month or so. wish me luck!

Bako Lifter
04-25-2007, 10:09 PM

Bakersfield is takin' over the boards. outnumber
Oh ya!!

bako stud
04-25-2007, 10:22 PM
so im going to probly start this new workout. tell me what you think please!

mon- sholders,traps,abs
tue- back,bicepts
wen- slow day- cardio,abs
thur- chest,tricepts
sat-cardio or off day

is there anything i should change??

Bako Lifter
04-25-2007, 10:28 PM
A whole workout should never be centered around arms. Thursday needs to change. Maybe this instead. You can get good bicep work from rowing and benching. Compound lifts are a must. They include rowing, benching, deadlifting, squating, military press, and some others. These work numerous muscles unlike curling wich only works biceps, one of the smallest muscles on the body.

Mon - Chest, triceps
Tue - Legs, calves
Wed - Cardio
Thur - Back, biceps
Friday - Shoulders, traps
Sat - Off
Sun - Off

bako stud
04-25-2007, 10:56 PM
wen, april 25th

"easay day"

Triceps Press Down (straight bar)
90 x 10
120 x 10
135 x 10
135 x 10

Side Bends with Weight (each side)
BW+25 x 12
BW+35 x 12
BW+35 x 12

Face Pulls
4 sets of 10

it was an easy day, this workout im doing with bako lifter and it was an alright workout but we will see how the rest of his workouts go