Bako Lifter's Journal

[Bako Lifter]

June 23, 2012

Weigh In - 180

Cycle 1, 5/5/5 Week

Hang Squat Cleans off Blocks at mid thigh level
135 x 2
155 x 2
165 x 2
185 x 2
185 x 2

Back Squats
235 x 5
250 x 5
265 x 5+1

Romanian Deadlifts
135 x 10
135 x 10
135 x 10
135 x 10

Treadmill
10:00 @ 3.5mph
10:00 @ 4.5mph

Toes to Bar
x 10
x 10
x 10

Windshield Wipers
x 10
x 10


Notes:
Probably one of my best workouts, felt great all the way through. The cleans were beautiful. Very fast and did a good job catching it in a full front squat position. Cardio felt awesome. Was surprised at my ability to do t2b on a real pull up bar. They were pretty strict. Never tried windshields. My legs could have been more perpendicular to the ground but they were still solid.

[Bako Lifter]

June 24, 2012

Weigh In - 181

Cycle 1, 3/3/3 Week

Bench Press
250 x 3
265 x 3
280 x 3+3

Incline Bench
145 x 10
145 x 10
145 x 10
145 x 10

Bent Over Rows
145 x 16
145 x 12


Notes:

How does everybody's grip change between incline and flat pressing? I find that a narrower grip on the incline gives me much more power.

[HJP]

Nice core work with the squats! I tend to keep my grip pretty similar although haven't done BB inclines for a while

[Coke]

I find that a narrower grip on the incline gives me much more power.

Basically handled things instinctively with that, way to go.

[Chubrock]

Strong ass benching. Nice.

[Beast]

How does everybody's grip change between incline and flat pressing? I find that a narrower grip on the incline gives me much more power.

Hmm not sure. I rarely do incline BB anymore. I would just do whatever grip you're stronger with!

[Bako Lifter]

Thanks everybody!

[Bako Lifter]

June 26, 2012

Weigh In - 182

Cycle 1, 3/3/3 Week

Deadlifts w/ short monster minis ~85 lbs at top
145 x 2
145 x 2
145 x 2
145 x 2
145 x 2
145 x 2

Snatch Grip High Pulls to neck
135 x 3
145 x 3
155 x 3

Jogging
x 20:00


Notes:
This day is supposed to have front Squats 4 x 10, but for the second time in a row my lower back would not allow it. I'm gonna do them before the speed deads from now on. I was also unable to do snatch balances... Oh well. Fuck my back.

[Bako Lifter]

So in the last two weeks I've been to sea world, san Diego zoo, and hurricane harbor. Very hot outside, near water, all big guys walking around shirtless or in tanks.

I find it funny how I notice EVERY single person who works out. I see them, and either criticize or admire (no homo). Just random things like, that dudes lean but small as fuck. Or that dudes huge, probably a power litter. That guy does deadlifts. Etc. Lol.

But the funniest thing, all of them are doing the same to me. Interesting how we all see each other in crowds. I'll walk past someone, not looking directly at him, then if he's really impressive turn to look behind me. Every time that guy was also turning around to look at me. Awkward haha.

Biggest guy I saw: fuckin massive black dude, on another level than everybody else. Hardcore six pack at like 230. Upon a closer look, it was terry cruz! Haha.

[Cards]

Ha, I do the same man. I look at everyone and everything, men and women. I'm still kind of self concious about walking around without a shirt on...no idea why.

[Bako Lifter]

June 27, 2012

Weigh In - 182

Cycle 1, 3/3/3 Week

Military Press
140 x 3
150 x 3
160 x 3+4

1a. Close Grip Bench
145 x 10
145 x 10
145 x 10
145 x 10

1b. Weighted Pull-Ups
+20 x 5
+30 x 5
+40 x 5
+55 x 2


Notes:
When I say 1a, 1b, that means its a super set.

[GazzyG]

I completely hear you on checking other people out!

Do it all the time. Doesn't make it any easier to start conversations about lifting though.

"Hey mate, I notice from your ass that you like to squat."

"Why you looking at my ass?"

"...."

[HJP]

haha love that thing about checking others physiques out! Crack up! Strong Millies

[jed]

LOL @ the current convo... reminds me of the old days Bako... Those bear complexes are fuggin nuts. By the way, how do you get your posts approved so fast? I posted two in my journal about 24 hours ago and they still havent gone through yet I see you posted a W/O from today and it's posted already. Is it cause you suck up?????????????

[Beast]

I find it funny how I notice EVERY single person who works out. I see them, and either criticize or admire (no homo). Just random things like, that dudes lean but small as fuck. Or that dudes huge, probably a power litter. That guy does deadlifts. Etc. Lol.

But the funniest thing, all of them are doing the same to me. Interesting how we all see each other in crowds. I'll walk past someone, not looking directly at him, then if he's really impressive turn to look behind me. Every time that guy was also turning around to look at me. Awkward haha.

Biggest guy I saw: fuckin massive black dude, on another level than everybody else. Hardcore six pack at like 230. Upon a closer look, it was terry cruz! Haha.

lol so true... it's because we like comparing ourselves. I find both male and female bodies attractive, but only female bodies make me hard.

[Invain]

Beast secretly faps to all our avatars.

[Bako Lifter]

Beast secretly faps to all our avatars.

LOL

Ha, I do the same man. I look at everyone and everything, men and women. I'm still kind of self concious about walking around without a shirt on...no idea why.

Just take it off you big gorilla.

I completely hear you on checking other people out!

Do it all the time. Doesn't make it any easier to start conversations about lifting though.

"Hey mate, I notice from your ass that you like to squat."

"Why you looking at my ass?"

"...."

haha love that thing about checking others physiques out! Crack up! Strong Millies

LOL @ the current convo... reminds me of the old days Bako... Those bear complexes are fuggin nuts. By the way, how do you get your posts approved so fast? I posted two in my journal about 24 hours ago and they still havent gone through yet I see you posted a W/O from today and it's posted already. Is it cause you suck up?????????????

lol so true... it's because we like comparing ourselves. I find both male and female bodies attractive, but only female bodies make me hard.

thanks guys.

Jed - you've probably been inactive for too long or something. I've never had to get my posts approved. Maybe you should PM offroad or Tom muttafis. Good to see you back buddy!

[Bako Lifter]

June 28, 2012

Weigh In - 179

Cycle 1, 3/3/3 Week

Squats
250 x 3
265 x 3
280 x 3+0 argh!!

Romanian Deads
145 x 10
145 x 10
145 x 10
145 x 10

Treadmill
x 3:00 --- fucking got an ingrown toe nail, kept pinching.

Chest Supported High Rows
2 pps x 6
2.5 pps x 6
3 pps x 6

Toes-to-Bar
x 10
x 10
x 10

[Cards]

I know that + sign isnt' suppose to be there and you totally did 30 @ 280 like a fucking champ.

[jed]

How fast do you run on that tready?

[Bako Lifter]

haha i wish

[Bako Lifter]

June 29, 2012

GPP Sorta Day

Not in any particular order, just doing random things all over the place. Here are some things I remember.

Handstand Walks
3 x 20 feet

20" Box Jumps
+30 x 5
+45 x 5
+75 x 5

Pistols
x 10
x 10

Front Squat Position Pistols w/ 45lbs
x not yet lol, almost

200m Shuttle Run carrying 15lb bumpers
x 1

Free Standing Handstand Push-Ups
x 1
x 1
x 1
x 1
x f
x f

Split Jerks
45 x 3
75 x 3

Front Lever Practice

Foam Rolling

[Coke]

Great job with the consecutive efforts.

[Bako Lifter]

Thanks coke!

[Bako Lifter]

June 30, 2012

Weigh In - 176

Cycle 1, 5/3/1 Week

Bench Press
235 x 5
265 x 3
300 x 1+1

Incline Bench
155 x 10
155 x 10
155 x 10
155 x 10

Bent Over Rows
155 x 8
155 x 8
125 x 20

Barbell Curls
75 x 6
75 x 10


Notes:
I am cutting, for the first time in my life, on purpose. I have no idea what I'm doing lol. I've decided on 2 days low carb, 2 days medium carbs, and one day super high carbs. I don't know what that will do but it sounds good to me. I think the weight I've lost so far is water and glycogen (I don't know how glycogen works but I think that's lost and gained the same as water...)

Low carb days are 2400 cals, 60-80g carbs, 200+g protein.
Medium are 2600 cals, 130-150g carbs, 200+g protein.
High is however much I can eat. >350g. Do I do cardio on this day? Or rest?

Throughout all these years of training and reading about training, I have a decent understanding on what I need to do to reach my lifting goals.
Nutrition just boggles my mind. I know low carbs = good, carb cycling = better?. I can't understand much more than that lol.

I want to lose 1-2lbs a week until 170. So maybe 4-5 weeks of this. It hurts my soul seeing the numbers drop on the scale though.

I want to get to 10-12%, I am at like 16-17% now. Judging by the mirror.

Once I get to 170, I want to sloooow bulk up to 180. I would be ecstatic to be 180-182 @ 8-10% by the end of the year. But its a long process and ill be going down this road blind folded so to speak. Hopefully I can figure it out.