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Thread: Bako Lifter's Journal

  1. #201
    cakin Cirino83's Avatar
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    Nice session. You are a big, strong boy for your age.

  2. #202
    phil 4:13 Bako Lifter's Avatar
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    RedFury - Thanks for the advice man.

    Lifting Kid - You too ^^^.

    WW - You too ^^^.

    SupRsmall - Just dropped it on the rack, thanks for droppin' by.

    Coke - Thanks man, I appreciate your support. May not post in your journal very much, but I'm watching... and you already have like 100 dedicated subscribers, haha.

    Levesqueisking - Thanks man, good idea.

    lonesXedge - Appreciate the compliment!

    Atrox Mortis - Thanks a lot, and btw, where the heck is Kiaran? You work out w/ him don't you?

    Cirino - Thanks bro, but lets not get carried away... I'm just a little guy, haha.

  3. #203
    phil 4:13 Bako Lifter's Avatar
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    Monday, May 21

    Backyard Madness... haha.

    Workout:

    Military / Push Press
    115 x 10
    115 x 10
    115 x 10
    115 x 10
    SS W/
    Shrugs (full ROM with pause)
    115 x 10
    115 x 10
    115 x 10
    115 x 10

    EZ Curls
    65 x 10
    75 x 10
    75 x 10
    85 x 10
    SS W/
    Push Ups (slightly elevated)
    BW x 30
    BW x 30
    BW x 30
    BW x 30

    Side Bends (each side)
    35 x 10
    35 x 10
    SS W/
    Chin-Ups
    BW x 10
    BW x 10

    Thoughts:
    Took me a while. Throw in about 10 power cleans and 5 snatches. Dedicated to Freakish, haha. I tried, but I suck at this kind of stuff.

    Reason for this workout: need a break from the heavy stuff for a while.

  4. #204
    phil 4:13 Bako Lifter's Avatar
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    DIRTY BULK

    Starting now. A little glimpse into my diet -

    Today's Lunch

    2 Double Cheesburgers
    Medium Fries
    Peanut Butter/Milk/Ice Cream Shake

    Totals: 2509 148 194 102



    ..... Hellz ya

  5. #205
    Banned
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    2500/day cal bulk? how about 3200+/day?

  6. #206
    Senior Member
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    nice presses man and HELL yeah on that diet!! haha!
    2000 or bust

  7. #207
    phil 4:13 Bako Lifter's Avatar
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    Quote Originally Posted by WestsideWarrior View Post
    2500/day cal bulk? how about 3200+/day?
    That's just lunch! Haha

    Thanks Stump, bulkin' to 160 atleast, then I'll cool it down.

  8. #208
    WBB Team Captain Coke's Avatar
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    Wow dude, them supersets are sweet.

  9. #209
    Body by 4th Meal Big o Boy's Avatar
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    yea dude, definitely gotta go with the largest fry order possible... haha.

    Nice pushups workout up there... you ever think about joining the Army?




    uh... don't.
    Weight: 194.0 lbs.Height: 5' 11"
    Raw PR's 425/340/534
    Goals for '10:
    Put on size and git Strong(er)
    Raw Goals: 450 Squat, 365 Bench, 570 Deadlift

    "Weak points come from not doing the things you suck at doing." -Dave Tate

  10. #210
    Resident Dick #2 LiftingKid's Avatar
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    Awesome diet Bako, get a gallon of milk in each day too.
    Squat:525lbs
    Bench:335lbs
    Deadlift:440lbs

  11. #211
    phil 4:13 Bako Lifter's Avatar
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    Coke - Thanks, supersets are killers, lol.

    BoB - McDonald's is my best friend right now, haha, and NO THANK YOU :P.

    LiftingKid - Thanks, I'm definitely gonna try to.

  12. #212
    phil 4:13 Bako Lifter's Avatar
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    Tuesday - May 22

    Deadlift PR

    Workout:

    Lunges (holding plate on back/neck)
    55 x 12
    80 x 12
    80 x 12
    80 x 12 (front step + back step... so 24)

    Deadlift
    135 x 3
    185 x 3
    225 x 3
    275 x 1 (shoes on, almost fell back onto my a$$)
    315 x 1
    345 x 1 PR (barely)

    Thoughts:

    Wasn't feeling it today. I did not want to workout, good thing I did though, hit a PR. I think the stress of school is finally kicking in. I'm usually a laid back, don't have a care in the world kind of guy, but all the big end of the year projects and finals are stressin' me out. Oh well, I'll get over it.

    Yeserday's Macros: 5,500 calories and 240g of protein
    Today's weight: 152.2 lbs

    Just drank a MONSTER shake. 3 cups milk, 1 cup ice cream, and 1 cup peanut butter. Yes, you read that right, 1 cup peanut butter. Total calories for the shake are 2,200. Oh yeah .

  13. #213
    train harder. Freakish's Avatar
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    one cup of peanut butter. dude. haha.
    STEP UP TO THE (pullup)BAR.
    current - 155-160lbs, 7-8%bf

    Goal(s):
    Bench - 2*BW
    DL - 3*BW
    Squats - 2.5*BW
    10 consecutive muscle-ups

    Be a 175lb, 6%bf, cross-trained...FREAK

  14. #214
    T.J.W. SupRsmall's Avatar
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    HAHA, intense shakeee man. how long did it take u to down that baby???

    And congrats on that PR, what was your old PR?
    21 | 6'1 | 180lbs
    Bench Press-165*7 | Squat-205*8 |Deadlift-205*5

    ------------------------------------------------

    Check Out The SupRSmall Journal

  15. #215
    Magically Delicious redFury's Avatar
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    You the man Bako... keep pushing the PRs! I bet in a month or so you'll be doing 4pps
    - rEDfURY
    Powerlifting since Sept 2006
    My PL Training Journal

    Philippians 4:13

    "To give anything less that your best is to sacrifice the gift" - Pre

  16. #216
    WBB Team Captain Coke's Avatar
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    Wow man, tons of cals within one shake, lol...nice lunges and deads regardless bro.

  17. #217
    cakin Cirino83's Avatar
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    Nice deads man. Nice job with the PR. That shake sounds delicious...well maybe not with a cup a pb lol. You should check out 'Amazing protein bars' in the recipe section. They were my best friend when I was bulking. And they taste good too if you like peanut butter, which apparently you do

  18. #218
    phil 4:13 Bako Lifter's Avatar
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    Freakish - SupRsmall - RedFury - Coke - Cirino

    Awesome shake. Chugged it for a while, 3 minute break, then chugged the rest. I'm gonna make some "amazing protein bars" next.
    - old PR was 335. Thanks Fury, 405 would be awesome.

  19. #219
    phil 4:13 Bako Lifter's Avatar
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    Thursday, May 24

    DE Bench

    Workout:

    Speed Bench
    135 x 3 x 3 (cg)
    135 x 3 x 3 (normal)
    135 x 3 x 3 (wg)

    Rack Lockouts
    135 x 1
    225 x 1
    245 x 1
    255 x 1
    275 x 1
    285 x 1

    Skull Crushers
    75 x 8
    85 x 8
    85 x 8

    Pull-Ups (wgpo)
    BW x 8
    BW x 8
    SS W/
    Side Lateral Raises
    15 x 8
    20 x 8

    Thoughts:
    Ok, that monster shake I told you guys about... don't try it. It made me sick, lol, so I only got in 3,500 calories that day. Yesterday, I faked sick so I could stay home, so I had to hold back my eating since I "was feeling nautious". Only 3,500 calories that day too. Soooo, my weight went down a little, but I'm back on track as of today, already with 3,000 before dinner and my late night shake.

    Yesterday's Macros: 3600 calories and 140g of protein
    Today's Weight: 151.8

    Side note - Do not try the new "Pomegranite Rockstar", it's gross. Unless you like carbonated cranberry juice.
    Last edited by Bako Lifter; 05-24-2007 at 04:01 PM.

  20. #220
    cakin Cirino83's Avatar
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    Solid efforts the whole way through.

  21. #221
    Senior Member Sidior's Avatar
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    *trips over barbell and lands here*

    Oh snap, first time in and I see a dirty bulk commencing Nice lifts bro, what kind of split are you following?
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

    Deadlifts bring people together. It's a fact. - Chris Rodgers

  22. #222
    phil 4:13 Bako Lifter's Avatar
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    Cirino - Thanks man.

    Sidior - Thanks, I try to follow a 4-day split. Pretty much powerlifting, focusing around bench and squat with deadlift every 2nd or 3rd week.

    Day 1: ME Bench
    Day 2: ME Squat
    rest
    Day 3: Bench Assistance
    Day 4: Squat Assistance
    rest
    rest

    I usually will swap out a squat day with a heavy deadlift day every other week. I've been doing to many heavy days lately so I've kept it light the past few workouts. I appreciate you stoppin' by man, drop in whenever you want.

  23. #223
    T.J.W. SupRsmall's Avatar
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    Hahaha... I actually tried out that shake...except with less PB, and added whey.. and yeah it didn't make my stomach feel too good!
    21 | 6'1 | 180lbs
    Bench Press-165*7 | Squat-205*8 |Deadlift-205*5

    ------------------------------------------------

    Check Out The SupRSmall Journal

  24. #224
    phil 4:13 Bako Lifter's Avatar
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    Lmao, sorry about that. I'm sure you can imagine how I felt w/ that much peanut butter. Felt like I was flexing my abs and some boxer was throwing body shot after body shot... all night long , haha.

  25. #225
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    awesome rack lockouts
    2000 or bust

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