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  1. #1
    phil 4:13 Bako Lifter's Avatar
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    Bako Lifter's Journal

    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
    Last edited by Bako Lifter; 07-20-2012 at 01:03 PM.

  2. #2
    phil 4:13 Bako Lifter's Avatar
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    .........
    Last edited by Bako Lifter; 07-20-2012 at 01:03 PM.

  3. #3
    phil 4:13 Bako Lifter's Avatar
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    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.
    Last edited by Bako Lifter; 07-20-2012 at 01:04 PM.

  4. #4
    phil 4:13 Bako Lifter's Avatar
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    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.
    Last edited by Bako Lifter; 07-20-2012 at 01:06 PM.

  5. #5
    Senior Member donnie165's Avatar
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    Goodluck to you. Very impressive bench for your weight atleast imo.
    6"4 17 fat started 280 current 254.8 weigh ins every sunday.



    Hoping anywhere 215-235 but its not the numbers that matter the mirror will tell.

  6. #6
    ANVIL POWER Detard's Avatar
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    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
    Last edited by Detard; 03-29-2007 at 07:20 PM.
    w:225lbs. h:5'10.
    630/385/545/1560
    Journal | Vids

    "im ready for the ladies too, my stomach has never been bigger and ive never been hairier." - Stumprrp

    TJW

  7. #7
    T.J.W. nhlfan's Avatar
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    ~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.
    -Matt
    gym lifts: squat: 341lbs, deadlift: 374lbs, bench: 275lbs
    My journal: http://www.wannabebigforums.com/showthread.php?t=85034
    "Fk you and the Prowler you rode in on"

  8. #8
    Strength & Protection Kiaran's Avatar
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    Right on, man. Looking like some solid groundwork you are laying down. Get eating and stick with it. Good luck!
    32 yo - 5'6" - 170 lbs
    USAPL Meet PRs (Raw @154 lbs): 347 SQ, 242 BP, 507 DL, 1096 TOTAL
    Gym PRs: 370 SQ, 270 BP, 510 DL

    The Riddle Of Iron - Kiaran's Garage Training Log

  9. #9
    phil 4:13 Bako Lifter's Avatar
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    Thanks guys.
    Last edited by Bako Lifter; 04-27-2007 at 08:34 PM.

  10. #10
    phil 4:13 Bako Lifter's Avatar
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    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...
    Last edited by Bako Lifter; 07-20-2012 at 01:09 PM.

  11. #11
    phil 4:13 Bako Lifter's Avatar
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    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.
    Last edited by Bako Lifter; 07-20-2012 at 01:13 PM.

  12. #12
    phil 4:13 Bako Lifter's Avatar
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    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.
    Last edited by Bako Lifter; 07-20-2012 at 01:16 PM.

  13. #13
    phil 4:13 Bako Lifter's Avatar
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    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.
    Last edited by Bako Lifter; 07-20-2012 at 01:20 PM.

  14. #14
    phil 4:13 Bako Lifter's Avatar
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    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.
    Last edited by Bako Lifter; 07-20-2012 at 01:22 PM.

  15. #15
    phil 4:13 Bako Lifter's Avatar
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    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.
    Last edited by Bako Lifter; 07-20-2012 at 01:25 PM.

  16. #16
    Senior Member donnie165's Avatar
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    Excellent progress gaining the weight. I need to go opposite direction you have the fun job .
    6"4 17 fat started 280 current 254.8 weigh ins every sunday.



    Hoping anywhere 215-235 but its not the numbers that matter the mirror will tell.

  17. #17
    phil 4:13 Bako Lifter's Avatar
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    Thanks Donnie.

  18. #18
    is taking names. Can'tstopnow's Avatar
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    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.
    Change is the constant, the signal for rebirth, the egg of the phoenix.

    Link to my change http://www.wannabebigforums.com/showthread.php?t=85798

    He doesnt start fights he just operates on high speed in a low speed zone all the time .-BRAWL

  19. #19
    phil 4:13 Bako Lifter's Avatar
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    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?
    Last edited by Bako Lifter; 04-06-2007 at 11:41 PM.

  20. #20
    is taking names. Can'tstopnow's Avatar
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    Both is good, easy calories and protein. I like a lot of carbs before and high protein with moderate carbs after while bulking.
    Change is the constant, the signal for rebirth, the egg of the phoenix.

    Link to my change http://www.wannabebigforums.com/showthread.php?t=85798

    He doesnt start fights he just operates on high speed in a low speed zone all the time .-BRAWL

  21. #21
    Strength & Protection Kiaran's Avatar
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    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.
    32 yo - 5'6" - 170 lbs
    USAPL Meet PRs (Raw @154 lbs): 347 SQ, 242 BP, 507 DL, 1096 TOTAL
    Gym PRs: 370 SQ, 270 BP, 510 DL

    The Riddle Of Iron - Kiaran's Garage Training Log

  22. #22
    phil 4:13 Bako Lifter's Avatar
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    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
    Last edited by Bako Lifter; 04-27-2007 at 08:38 PM.

  23. #23
    train harder. Freakish's Avatar
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    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.
    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

  24. #24
    Strength & Protection Kiaran's Avatar
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    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!
    32 yo - 5'6" - 170 lbs
    USAPL Meet PRs (Raw @154 lbs): 347 SQ, 242 BP, 507 DL, 1096 TOTAL
    Gym PRs: 370 SQ, 270 BP, 510 DL

    The Riddle Of Iron - Kiaran's Garage Training Log

  25. #25
    Resident Dick #2 LiftingKid's Avatar
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    I finally found your journal!

    I agree with Kiaran. Heavy deadlifts are the way to go if you want a better grip. You can also try static holds, set the power rack pins in such a way that when you lift the bar it will be like a rack pull with 2" ROM. From there, just hang on to the bar for time. You can use different grips (mixed, double overhand, etc.)
    Squat:525lbs
    Bench:335lbs
    Deadlift:440lbs

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