Bako Lifter's Journal

[Blaine-O]

Nailing it in here dude! I don't know how you are able to focus on strength and cardio to the extent you are at the same time!

[Bako Lifter]

Thanks everybody!

[Bako Lifter]

August 20, 2012

Weigh In - 175

Front Squats
135 x 5
165 x 5
195 x 5
215 x 4

Romanian Deadlifts
165 x 10
195 x 10

Run x 2.25 Miles
20:15

Walking Dumbell Lunges
40s x 40 steps
(3 drops)



Been putting this off for 2 or 3 days. We'll call it a mini deload.
Nose bloodied up really good on the last rep of squats, looked super bad ass.
The run was a mile/9:00 pace, felt much harder than my 10:00 pace. Gassed out after 2 miles.

[jed2009]

Good stuff bro... Running after squatting sucks. Funny how changing your pace just by a minute or two can change your whole run huh? I've noticed that before as well. Not that I'm very good at knowing my pace yet but still.

[Bako Lifter]

Yep. Running just sucks, period. Thanks jedster.

[Bako Lifter]

August 21, 2012

Weigh In - 174

Bench Press
285 x 4
285 x 4
285 x 4

Incline Bench
135 x 5
185 x 5
165 x 8

Weighted Pull-Ups
+25 x 2
+35 x 2
+45 x 2
+55 x 2
+65 x 2
+75 x 1

Tates and Skulls
x lots



If you've noticed I had to cut volume back a lot. Cut crossfit completely and almost all o-lifting.

[DoUgL@S]

Recovery is important. I wonder how long until you feel "normal."

Kudos on 285X4X3. Your bench is definitely impressive.

[Coke]

Damn, killer stuff - getting shit done for both days son.

[Cards]

whoa whoa whoa, someones back to lifting full time? Gaining some weight, too?>

[jed2009]

Wow dude. 285 3x4 is strong as hell. Good numbers.

[Chubrock]

I'm back mfer. Nice benching.

[mrelwooddowd]

Haha..welcome back Chubs. No more opining for you!


Good work Bako. Your bench press angers me..lol


Did you cut back just due to feeling run down? I think the nosebleeds would be a concern, but that's just me. Even when I'm giving 110% my nose has never bled. Blood pressure issues or something?

[Sirtificate]

I'm jealous of your pullups dude. 75 plus bodyweight is killer

[Bako Lifter]

Thanks fellas.

Short workout tonight, just some light assistance. Lats, biceps, and rear delts.

And fuck clean bulking! I can't decide what is more important, the health and energy benefits of eating a clean diet, or the mass and strength gains from dirty bulking. I officially give up trying to gain on good, whole, unprocessed foods. If money were not an issue and I had a chef, I would eat steak, milk, and broccoli with cheese all day everyday. But I am can't afford that much beef, let alone the good cuts and I have barely enough time to lift let alone cook meals.

That's my rant, and all my excuses. Blah.

[HJP]

Damn strong bench press back there. Big!!

[Coke]

No big deal, just eat how you want to eat, train the way you want.

Just keep being you, there ain't no other Bako out there - lol...seriously though, keep on making it happen no matter what.

[jed2009]

I hear you brother and it's too bad. To eat healthy in our country is more expensive than to eat like shit. A main reason why we have so many obese and overweight people. Someone like you who busts ass exercising can probably afford to dirty bulk, but we can't do it forever.

Fortunately (ish, not really I guess) for me my strength days are probably over and I don't have to worry about gaining large chunks of weight anymore. I've been eating around 3k daily of real stuff and yes it's certainly expensive but not nearly as much as if I were having to eat 5-6k like you probably are to bulk. Tough shit brother but you know what to for yourself do better than anyone.

[Kiaran]

Good to see you around Bako. Bench is looking strong as ever, bro, damn! What are the goals like these days?

[Bako Lifter]

Damn strong bench press back there. Big!!

No big deal, just eat how you want to eat, train the way you want.

Just keep being you, there ain't no other Bako out there - lol...seriously though, keep on making it happen no matter what.

thanks guys!

I hear you brother and it's too bad. To eat healthy in our country is more expensive than to eat like shit. A main reason why we have so many obese and overweight people. Someone like you who busts ass exercising can probably afford to dirty bulk, but we can't do it forever.

Fortunately (ish, not really I guess) for me my strength days are probably over and I don't have to worry about gaining large chunks of weight anymore. I've been eating around 3k daily of real stuff and yes it's certainly expensive but not nearly as much as if I were having to eat 5-6k like you probably are to bulk. Tough shit brother but you know what to for yourself do better than anyone.

Seriously dude. They should make a fast food place for bodybuilders. I'll take a 3 piece grill chicken with a side of whole grain rice, with an extra large milk.

Good to see you around Bako. Bench is looking strong as ever, bro, damn! What are the goals like these days?

Hell ya bro, good to see you back. Main goal right now is just trying to get in the gym. Been really busy with school starting up and in the running for a big promotion at work.

But I've been focusing on long distance running and strength atm. Mainly squat and bench.

[Cards]

mcdonalds, bro. it's the secret to life! seriously though, i've had a hell of a time trying to gain weight eating clean food. I'll be honest, I'm thinking of putting mcdonalds back into my diet on a pretty regular basis.

[Sirtificate]

I love your balance between strength and cardio mang. If your trying to gain lean muscle weight may suggest getting alot of chicken and alot of bacon and cooking both into everything you cook? Lots of protein in the chicken and tons of cals in the bacon. A bulker's dream I believe.

[Bako Lifter]

I have a buddy who works at McDonald's. He makes bacon wrapped nuggets covered in cheese.

[Cards]

da fuk, sounds awesomE.

[jed2009]

That sounds fucked up.

[Chubrock]

Get big. Die strong.