Starting Over

Bako

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Weight - 148.5
Height - 5'7

Training experience - 12 years

Past - First 5 years of training (2006-2010) had me gain ~75lbs. I competed in powerlifting at 181, with my heaviest weight ever at 193.

All time PRs include 325 bench, 365 squat, 425 deadlift. I have t-rex arms and a large chest, if you're scratching your head over those ratios.

First daughter was born while training for my first geared (squat suit/bench shirt) meet. Quit lifting for almost year.

2010-2012 saw me get into crossfit. 2011 i attempted to qualify for regionals. Not quite there. 2012 had high hopes but i slipped two discs in my lower back. Quit lifting for a little over a year.

2014-2017 i trained off and on. Had two more kids. Never stuck with anything longer than 3-4 months. Lots of yo-yoing from 150lbs to 170lbs.

2018. June. I didnt log my first two weeks, it was mainly fully body workouts getting myself through the beginner doms and all around soreness. Prepping for my hopeful comeback.

I have experience in westside conjugate method, various crossfit protocols, russian volume, juggernaut, hiit, oly programs, little bit of everything. I feel like a veteran weight lifter and a little man's body. Has been very depressing at times.

I always try to avoid being that guy who talks about how big he used to be and what he used to lift. I shy away from giving new lifters advice, because who wants advice from a skinny guy. Most people in my life currently either do not know I trained, those that do have never seen what i looked like. Besides family.

Anyways. Here we are. I don't want to start from scratch. For the hundredth time. I've done everything. I need something new. I need to get out of this body.

28 years old. 3 kids. Absolutely no more.

Decisions have been made. Advice not really wanted. Follow along if you'd like.

First cycle:

Weeks 1-4: 40mg dbol
Weeks 1-12: 500mg test e
Standard clomid/nolva pct.
Aromasin 12.5eod

My job supplies me with unlimited liver support/bp support/protein/fish oil, etc.
 

Bako

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June 24

Lat Pull Down
120x8
120x8
120x8

Hammer Row
140x8
140x8
140x8

Hang Clean
135x5
135x5
135x5

Curls. Lots of curls.
 

Bako

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June 26

Front Squat
115x6
135x6

Hyperextensions
3 sets

Leg Press
180x10, 3 sets

Abs

Calves
 

Bako

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June 27

Bench Press
135x6
155x6
175x6

Incline DB
50x8
60x8

Forearms

Skulls
45x10
45x10

More tri, chest iso
 

Bako

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June 29

BB Row
135x10, 3 sets

Hammer Row
140x8
170x8
180x8

Cable Rows
105x10
120x10

Curls
 

Bako

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July 1

Squat
165x5
185x5

Romanians
135x10, 3 sets

Pull Ups

Abs
 

Bako

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July 3

Bench Press
165x5
185x5
185x5

BB Row
135x5
155x5

Incline Db
55x8
65x8

Skulls
65x6
 

Bako

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July 5

Squat
165x5
185x5
200x5

Front Squat
135x5
155x5
 

Bako

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July 6

Seated Db Press
50x8
55x8

Hang Cleans
155x3
165x3
175x3

Hammer Rows
180x8, 3 sets

Seated Cable Rows
110x10, 3 sets

Forearms
 

Bako

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July 9

Calves

Squats
185x5
205x5
225x5

Romanians
185x10
185x10

Hang Cleans
-up to 185x3

Lunges

Abs
 

Bako

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July 10

Bench
195x4
205x4

Incline Db
65x8
75x4

BB Row
155x10, 3 sets

Skulls
60x10
60x10

Rear Delts

Chest Press
 

Bako

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July 11

Rack Pull
-up to 345x3

Felt a pull in mid back.

Kept going with a light back workout.
 

Bako

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July 16

Squat
185x5
205x5
225x5

3 days rest for the back strain, very painful while sitting.
 

Bako

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July 20

3 more days rest for the back pull. I actually grew the most in this week.

Hammer Rows
3x12

Hammer Low Rows
3x12

Lat Pull Down 3x12

More light back work.
 

Bako

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July 22

Seated Db Press
35x12
40x12
45x12

Lateral Raises

Skulls
65x10, 3 sets

EZ Curls
65x8, 3 sets
 

Bako

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July 26

Bench Press
185x5
205x5
225x5

Incline Db
55x8
65x8
75x8

Triceps

Etc.
 

Bako

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July 28

Front Squat
135x5
155x5
185x5

Squat
185x5
205x5
225x5
245x3

Pull Ups
+20x5
+30x5

Chin Ups
+40x5
 

Bako

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July 29

Hammer Curls
35x10
40x10

Skulls
85x10
95x10

Bis

Tris

Bis

Etc.
 

Bako

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July 30

Body Weight - 169

Seated Dumbbell Press:
55 x 6
65 x 6
75 x 6

____________________________

HSPU:
x 8
x 7
x 6 +1

Seated Lateral Raise:
15 x 10
20 x 10
20 x 10

____________________________

HammerStrength Sh. Press:
70 x 15
70 x 10
70 x 10

Cable Face Pulls:
3 sets x 15

____________________________

Front Plate Raises:
35 x 10, 3 sets

Tricep Rope Press Down:
Drop Set


*The lines seperating exercises indicate supersets, ie: plate raises/rope press downs were a super set.
 

Bako

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July 31

Body Weight - 170


Front Squat
175 x 5
195 x 4
205 x 5

________________________

Box Squat
135 x 3, 5 sets

Hang Clean
135 x 3, 5 sets
 

Bako

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August 1

Body Weight - 170


Hammer Strength Rows:
180 x 10
190 x 10
210 x 10

_________________________

Lat Pull Down:
3 x 10

Reverse Dumbbell Curl:
3 x 10

_________________________

Seated Cable Row:
3 x 12

EZ Bar Curl:
65 x 10
65 x 8

_________________________

Dumbbell Curls:
drop set
 

Bako

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August 3

Body Weight - 168


Incline DB Press
60 x 8
70 x 8
80 x 8

Skull Crushers
85 x 10
85 x 10

_________________________________

HammerStrength Shoulder Press
90 x 10
110 x 10
130 x 10

Seated Cable Rows
75 x 12 slow neg, 2 sets
115 x 10
130 x 10

_________________________________

Tricep VBar Press Down
90 x 12
 

Bako

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August 6

Body Weight - NA


Front Squat
185 x 4
205 x 4
225 x 4

Good Morning
105 x 10
115 x 10
135 x 10

Pull Ups
x 10
x 10
 

Bako

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August 8

Body Weight - 168


Bench Press
185 x 5
205 x 4
235 x 4

DB Shoulder Press
30 x 10
45 x 10
60 x 8
45 x 8

Barbell Rows
135 x 8
165 x 8
165 x 8

Skulls
65 x 12
65 x 12

Hammer Curls
45 x 8
45 x 8
 

Bako

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Another progress pic.

2 1/2 weeks since the previous pic.

Feel a little dryer and harder, but smaller. I think the pics are at the same weight give or take a pound or two. 168lbs atm.
pixlr_20180808212138656.jpeg
 

Bako

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August 12

Body Weight - 168


Squats
135 x 5
165 x 5
185 x 5
205 x 4
225 x 4
245 x 3
265 x 3
 

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