Baco_bacon's cardio/workout log. The journey from a twig to a machine

[Billage]

wut does ur diet usually consists of? just curious

[baco_bacon]

wut does ur diet usually consists of? just curious

Hmm. I do not have a specific diet, I just follow guidelines because I don't care as much, just eat pretty much whatever.. But I consume 3000-4000 cals on average, with around 160-190 grams protein daily.

My meals usually consist of meats/bread (bread machine )/yogurt/cottage cheese/peanut butter...etc.

Then snacks are like nuts/high protein cereal (kashi etc.)/quakes/pretzels/protein mix/milk....

Then dinner is whatever my parents make me, rice/meat/vegetables/etc...

I have about 5-6 meals a day, constantly snacking in between!


Hope that helped!

[baco_bacon]

I biked today with Bob... a really good Triathlete. We rode for 1 hour 50 minutes, 26.44 miles total. It felt goooood

[baco_bacon]

Yesterday was an awesome back/bicep day. Felt completely pumped throughout the whole workout... but didn't get any protein in after due to longboarding straight afterwords with my friend..

I also swam in the lake with my dad, and ran that night for 40 minutes.

[baco_bacon]

Had a pretty good leg day, didn't work my butt off but still felt great!

[baco_bacon]

NEW PR!! 50 LBS DB CHEST PRESS!! I met my goal! Yes, I know. Not great... but still I am very happy.

Had an awesome chest/tricep day today, after every set of DB benching I did 15 pushups... 11 reps (failure) on last set though.

[baco_bacon]

As for cardio... I ran for 35 minutes; 15 minutes down to Y and 20 minutes up... and swam 16 laps.

[baco_bacon]

Shoulder/traps WO coming up. Also, won't be using pictures to post the WO, keep getting deleted for some reason.

[uberdude]

very nice log, good luck with your goals.
Damn ur a cardio machine!

[baco_bacon]

very nice log, good luck with your goals.
Damn ur a cardio machine!

Haha thanks m8 And yess I am. I love running

[baco_bacon]

Todays Shoulder/Trap/Ab WO... took an hour or less.

I thought I should add abs in since I'm starting a clean bulk, so wish me luck!

Side Lateral Raise
Set 1: 6 reps of 15 lbs.
Set 2: 6 reps of 15 lbs.
Set 3: 6 reps of 15 lbs.
Set 4: 6 reps of 15 lbs.
Set 5: 6 reps of 15 lbs.
Set 6: 5 reps of 15 lbs.
Set 7: 5 reps of 15 lbs.
Set 8: 5 reps of 15 lbs.
Set 9: 3 reps of 15 lbs.


Calf-Machine Shoulder Shrug

Set 1: 60 reps of 140 lbs.
Set 2: 40 reps of 150 lbs.
Set 3: 40 reps of 150 lbs.
Set 4: 45 reps of 150 lbs.
Set 5: 50 reps of 150 lbs.
Set 6: 50 reps of 150 lbs.
Set 7: 50 reps of 150 lbs.
Set 8: 40 reps of 160 lbs.
Set 9: 40 reps of 160 lbs.


Cable Internal Rotation

Set 1: 20 reps of 22.5 lbs.
Set 2: 20 reps of 22.5 lbs.
Set 3: 20 reps of 22.5 lbs.
Set 4: 20 reps of 22.5 lbs.
Set 5: 20 reps of 22.5 lbs.
Set 6: 20 reps of 27.5 lbs.
Set 7: 20 reps of 27.5 lbs.


Shoulder Press - Dumbbell, Seated

Set 1: 10 reps of 35 lbs.
Set 2: 6 reps of 35 lbs.
Set 3: 8 reps of 35 lbs.
Set 4: 9 reps of 35 lbs.
Set 5: 7 reps of 35 lbs.
Set 6: 6 reps of 35 lbs.


Front Dumbbell Raise

Set 1: 15 reps of 15 lbs.
Set 2: 15 reps of 15 lbs.
Set 3: 15 reps of 15 lbs.
Set 4: 15 reps of 15 lbs.
Set 5: 6 reps of 15 lbs.
Set 6: 5 reps of 15 lbs.


Hanging Leg Raise

Set 1: 20 reps
Set 2: 30 reps
Set 3: 30 reps
Set 4: 30 reps
Set 5: 30 reps
Set 6: 30 reps

[baco_bacon]

Cardio:
35 minutes running and 10 minutes stairclimber.

[Billage]

thats a LOT of volume.
r u doing german volume training or somethin similar?

[baco_bacon]

thats a LOT of volume.
r u doing german volume training or somethin similar?

Nawh, just had lots of time and felt like doin' alot. Might look into german volume training though? I also do tri/super sets so it goes by really fast.

[fitnessnewb]

hows the gaining going, you, just like me do a ****load of cardio and lifting, whats your caloric intake and are you gaining?

[baco_bacon]

hows the gaining going, you, just like me do a ****load of cardio and lifting, whats your caloric intake and are you gaining?

My caloric intake is 3k-3.5k at the moment.
Gaining weight? No, haven't gained any weight yet, doin' too much cardio...but I want to start a good clean bulk soon once school starts, and I slow down on the cardio.

[uberdude]

My caloric intake is 3k-3.5k at the moment.
Gaining weight? No, haven't gained any weight yet, doin' too much cardio...but I want to start a good clean bulk soon once school starts, and I slow down on the cardio.

sounds like a good idea

[fitnessnewb]

hmm meh IDK I gotta eat 4k, its a waste if you are not gaining, you should gain a little bit on a bulk. Also I believe with the cardio you do a cut would be np

[baco_bacon]

hmm meh IDK I gotta eat 4k, its a waste if you are not gaining, you should gain a little bit on a bulk. Also I believe with the cardio you do a cut would be np

Yeah your right, it would be easy to cut.

sounds like a good idea

Yeah thanks,


I'm going to start the bulk today, maybe up my cal. intake 200 today, 300 tomorrow... etc.
Any tips?

[baco_bacon]

Worked out with two friends today, it was actually really fun. An arm/calf/bit of ab day.

warm up - 5 min elliptical & 5 min stairmaster


Tricep Pushdowns - V-Bar

Set 1: 8 reps of 60 lbs.
Set 2: 9 reps of 60 lbs.
Set 3: 10 reps of 60 lbs.
Set 4: 9 reps of 60 lbs.
Set 5: 6 reps of 65 lbs.
Set 6: 6 reps of 65 lbs.
Set 7: 5 reps of 65 lbs.


Calf Raise - Hack Squat machine

Set 1: 25 reps of 360 lbs.
Set 2: 25 reps of 360 lbs.
Set 3: 30 reps of 360 lbs.
Set 4: 20 reps of 390 lbs.
Set 5: 25 reps of 390 lbs.


Wrist Curl - Barbell, Standing, Behind The Back

Set 1: 50 reps of 70 lbs.
Set 2: 40 reps of 75 lbs.
Set 3: 40 reps of 75 lbs.
Set 4: 40 reps of 75 lbs.
Set 5: 40 reps of 75 lbs.
Set 6: 40 reps of 75 lbs.


Dumbbell Curl - Standing

Set 1: 7 reps of 30 lbs.
Set 2: 6 reps of 30 lbs.
Set 3: 6 reps of 30 lbs.
Set 4: 5 reps of 30 lbs.
Set 5: 5 reps of 30 lbs.


Hanging Leg Raise

Set 1: 30 reps
Set 2: 30 reps
Set 3: 30 reps
Set 4: 30 reps
Set 5: 30 reps

[baco_bacon]

As for cardio;
I swam 1300 yards (.74 mile)
Easy jog 20 minutes.

[Bigchrome]

Damn you really are a cardio machine! I love your workouts too, they're pretty varied and seem like fun!

Just one thing I noticed... do you always ramp the weight like that when you're doing deadlifts? You could probably get much better gains cutting out that second last set and going even heavier on the last

[baco_bacon]

Damn you really are a cardio machine! I love your workouts too, they're pretty varied and seem like fun!

Just one thing I noticed... do you always ramp the weight like that when you're doing deadlifts? You could probably get much better gains cutting out that second last set and going even heavier on the last

Hahaha well I'll take that as a compliment, and they actually are pretty fun.

I do, I have never tried what you suggested. That makes COMPLETE sense, I will for sure try that next back day, which is my next W/O day.

Thanks for the tip m8 and for the input

[Bigchrome]

Sweet I can't wait to see how that goes for you! I predict an easy 225x5

Subbed, in for 20+lb PR!!

[baco_bacon]

Hahaha I hope, that would be so awesome..

Should I do deads first WO exercise... or in the middle or in the end?

[Bigchrome]

Hahaha I hope, that would be so awesome..

Should I do deads first WO exercise... or in the middle or in the end?

Since deads are the most taxing/lift you want to be strongest at I'd definately do them first!

[baco_bacon]

Since deads are the most taxing/lift you want to be strongest at I'd definately do them first!

Sounds great! Thanks so much man. Stoked for back day now.

I have a question about bentover rows; I've seen videos where the person leans over 45 degrees and videos where the person is bending over 90 degrees... What is most effective?

[fitnessnewb]

do deads first, but make sure to warm up well before attempting them. For the rows do whatever you like best, I myself hate to have a 90 degree angle as I felt it bad in my lower back so I stick with 45, all personal preference though. Experience a bit imo

[baco_bacon]

Yeah that's exactly what I thought as well, I went 45 for the past 2 times with rows (still training technique though)

[Billage]

just bent over enough so that u can feel it in ur back and not so much in ur traps
i also do yates row, which is almost upright but not quite