Bako Lifter's Journal

[Bako Lifter]

Hey guys, I'm starting my very first journal so feel free to leave me a post whenever you visit. I'd appreciate all of the criticism and tips you guys might have. I'm 16 years old, 141 lbs, and 5'7". My goals are primarily to get stronger, but I am also trying to gain as much lean body mass as I can. I'm in my 3rd year of weight lifting and my current 1RMs are:

Bench Press - 230 lbs
Parallel Squat - 225 lbs
Dead Lift - 250 lbs

[Bako Lifter]

.........

[Bako Lifter]

March 29, 2007

Weight - NA

Bench Press
135 x 6
185 x 6
205 x 4
205 x 4
215 x 4
225 x 2

DB Incline Press
35 x 10
50 x 10
60 x 8
70 x 6

DB Flyes
20 x 10
25 x 10
27.5 x 10
30 x 10
35 x 10

Dips
5 x 10



Notes:

I probably could have gone higher on bench ( 3 and 4 set) but I didn't have a spotter.

[donnie165]

Goodluck to you. Very impressive bench for your weight atleast imo.

[Bako Lifter]

March 30, 2007

Weight - 143 lbs

Bike
x 5:00

Squats
135 x 10
135 x 10
135 x 10

Leg Press
3 pps x 10
6 pps x 8
8 pps x 8
9 pps x 8

Deadlift
135 x 8
185 x 5
205 x 4
225 x 4
245 x 3


Notes:
Dead lifts tore me up, I've never done them before. My squat weight was low because my legs were cramping. I haven't done them for I couple weeks, that's probably why.

[Detard]

damn dude. chest 3 times a week seems pretty overkill even if you have AMAZING recovery time. If I were you I would be focusing on squats and deadlifts instead and heavy back work. nice work though

[nhlfan]

~100g fat is probably enough for a day. more protein would do you well, yeah.

you've got good goals man, you can do it. it's a refreshing change from people that sign up and want to eventually weigh 165lbs.

[Kiaran]

Right on, man. Looking like some solid groundwork you are laying down. Get eating and stick with it. Good luck!

[Bako Lifter]

Thanks guys.

[Bako Lifter]

March 30, 2007

Weight - NA

BencPress
185 x 12 PR

Seated Cable Rows
60 x 10
75 x 10
90 x 8
105 x 8
90 x 8

Hammer Strength Row
90 x 10
140 x 10
140 x 8
140 x 8

Hammer Strength High Row
90 x 8
90 x 8
110 x 6


Notes:
Today was a back day. When I first got to the gym my friend was maxing on bench press (185 lbs). so I did one set just to see how many I could do.I tried upright rows, but my shoulder was bothering me. I tried stretching it but the pain wouldn't go away. Oh well...

[Bako Lifter]

March 31, 2007

Weight - 143 lbs

Bench Press
185 x 6
205 x 6
225 x 4 PR

Squats
185 x 6
205 x 6
215 x 4

Incline DB Press
50 x 8
60 x 8
70 x 8 PR


Notes:
Today was just a what-ever day.... although I did set some PRs. My legs were feeling neglected so I gave them some squats to cheer them up. I'll post my calories and stuff later.

[Bako Lifter]

April 2, 2007

Weigh In - 149

Sumo Deadlift
135 x 8
185 x 5
225 x 4
245 x 1
275 x 1 PR
285 x 1 PR

SLDLs
135 x 8
155 x 8
165 x 8

Bent Over Rows
95 x 8
105 x 8
105 x 8

Power Shrugs
135 x 8
185 x 8
185 x 4


Notes:
Today was an awesome day. I weighed in at 149, that's 6 more lbs than on Saturday. I switched my deadlift form to a sumo stance, adding 30 lbs to my max. Getting in 3500+ calories is becoming way easier, I find my self feeling hungry throughout the day compared to last week when I was feeling bloated all the time. I couldn't do power shrugs, my grip is not strong enough, I'm gonna get some of those wrap things soon.

[Bako Lifter]

April 3, 2007

Weigh In - 149

Bench Press
135 x 6
185 x 6
205 x 6
225 x 5 PR
135 x 6

Incline Dumbell Press
35 x 8
50 x 8
65 x 8
75 x 8 PR

Dumbell Flyes
25 x 8
30 x 8
35 x 8

Push Press
115 x 3
135 x 3
155 x 3 PR


Notes:
Third bench press session in a row that I've added 1 rep to my 225 lb set. I was really dissapointed with myself because my 205 lb set was really tough, I thought my bench had gotten weaker, but I guess not. I'm assuming my new max is about 245-250. My weight stayed at 149 so that's also a positive.

[Bako Lifter]

April 4, 2007

Weight - NA

Squats
135 x 8
185 x 4
205 x 2
225 x 1
245 x F

SLDLs
135 x 8
155 x 8
185 x 8

Bench Press
135 x 8
135 x 8
185 x 8


Notes:
I was forced to go on a family vacation yesterday, just got back, and I had to go to this crappy gym full of old people and it was dead silent so I didn't want to cause a commotion and go full out so I just did a "whatever" workout. I'm also getting sick . I get sick every time a start to gain weight, but this time, I'm not gonna stop working out. I'm gonna kick my body's a$$. Also had no food to eat so macros suck.

[Bako Lifter]

April 5, 2007

Weight - 147.5 lbs

Box Squats 20"
135 x 8
185 x 8
205 x 8

Box Squats 18"
185 x 3
185 x 3

Box Squats 15"
135 x 8
135 x 8

Good Mornings
65 x 8
65 x 8
75 x 8

Bent Over Rows
45 x 8
95 x 8
105 x 8


Notes:
I'm definitely sick, I had no endurance and I was sort of achy at the beginning of the workout. I'm gonna rest tomorrow and try to get in some bench on Saturday.

[Bako Lifter]

Friday, April 6

Weigh In - 149.7

Bench Press
135 x 8
135 x 6
185 x 6
205 x 6
225 x 5

Incline Dumbbell Press
25 x 8
50 x 8
60 x 8
70 x 8
80 x 6 PR

Seated Db OH Press
35 x 8
50 x 8
50 x 8

Triceps x 4 sets


Notes:

I'm feeling a lot better today, but I still have an annoying runny nose. I got 225 x 5 on the bench press again, but it was way harder then the last time I did it. On the incline dumbbells, I had no spotter so I had to get the first rep of 80s by myself... and it was way harder than the 6th rep. My body weight is soooo close to 150, I'll be there by Monday.

[donnie165]

Excellent progress gaining the weight. I need to go opposite direction you have the fun job .

[Bako Lifter]

Thanks Donnie.

[Can'tstopnow]

Like the dedication. Do you prepare any shakes for the morning? I started doing that in the morning and it helped a ton with the way I felt and lifted. Keep at it Bako.

[Bako Lifter]

Thanks Cantstopnow. I do use cytogainer, and the one time I did drink my shake before my workout was last Tuesday. I set a few PRs and did feel better than usual, I think that's what I'll start doing from now on instead of drinking them afterwards.... or maybe I'll do both?

[Can'tstopnow]

Both is good, easy calories and protein. I like a lot of carbs before and high protein with moderate carbs after while bulking.

[Kiaran]

Bench is looking super strong, man. What's your split looking like right now? Just some advice: definitely do not start using straps. They are about the worst thing you can do for improving grip strength. The second I stopped using them, my grip began improving. I can hold onto 315 for ten reps, no problems now. Just keep the workouts coming. Rest up and feel better soon.

[Bako Lifter]

Thanks Kiaran. So how should I improve my grip? Just pick up 225 and hold on as long as I can?

My split is basically:

Squat / Assistance
Chest / Assistance
Rest
Speed Squat / Deadlift
Speed Bench / Back
Rest
Rest

[Freakish]

Bako, ive never been one to use straps for grip assists, i do use chalk tho on my DLs and wieghted pullups. i found that my grip just naturally got stronger as i progressed with those 2 exercises especially. also, i used to have that wierd wrestler foreman strength that i am getting back now

keep it up man, at 16 i wish i was i was putting up 245, hell i wish i could do that now with frequency.

[Kiaran]

To improve your grip, work on squeezing the bar as tightly as possible before you liftoff. Ignore the pain if the knurl is digging into your hands and they will only get stronger. Obviously if your calluses are ripping, take care of them The fastest way to imprive grip is with heavy deadlifting. Heavy as you can go for reps. Good luck!