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

[baco_bacon]

I put the DBs on my knees then kind of kick them up! You can do this at the same time or for each one! Personally I kick one up then do the other straight after and the momentum keeps it going lol!
I've also found that the lower you go on your presses the easier it become to throw it past that point getting them up!

Hope this helps <3

Alright thanks alot! I will definitely try that next shoulder WO, and I'll try a heavier weight. Thanks m8

[baco_bacon]

Leg/Back WO comin' up in a few hours! wish me luck

[Bigchrome]

NO worries! And good luck, I know you'll smash it! What you planning on doing?! I know you can deadlift 235x6 with ease

[baco_bacon]

NO worries! And good luck, I know you'll smash it! What you planning on doing?! I know you can deadlift 235x6 with ease

Haha I wish mate, but deadliftin' wasn't cooperating too well today the highest I got was 225x2... which still isn't terrible but hopefully it'll shoot up soon.

Cardio: 40 minutes running
So here was my WO: took about 45minutes.

Barbell Deadlift
Set 1: 5 reps of 155 lbs.
Set 2: 3 reps of 205 lbs.
Set 3: 5 reps of 155 lbs.
Set 4: 2 reps of 225 lbs.
Set 5: 4 reps of 205 lbs.
Set 6: 5 reps of 155 lbs.
Set 7: 5 reps of 175 lbs.

Lat Pulldowns - Close-Grip
Set 1: 6 reps of 135 lbs.
Set 2: 6 reps of 135 lbs.
Set 3: 6 reps of 135 lbs.
Set 4: 5 reps of 135 lbs.
Set 5: 5 reps of 135 lbs.
Set 6: 5 reps of 135 lbs.

Pullups
Set 1: 6 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 6 reps
Set 5: 6 reps
Set 6: 5 reps

Leg Press
Set 1: 10 reps of 200 lbs.
Set 2: 10 reps of 250 lbs.
Set 3: 10 reps of 270 lbs.
Set 4: 8 reps of 280 lbs.
Set 5: 7 reps of 290 lbs.
Set 6: 6 reps of 290 lbs.

[msurfboi]

Nah, just isolation. Rest day yesterday and tomorrow as well. Wanted to get in some good stuff

nice workout system

[baco_bacon]

*just to remind myself*

Gonna take some pics (cold and relaxed) in the morning... then take more in 2-3 months to see any gains

[fitnessnewb]

*just to remind myself*

Gonna take some pics (cold and relaxed) in the morning... then take more in 2-3 months to see any gains

yeaaa, you still having noob gains? If so its awesomee

[baco_bacon]

Took some cold relaxed pics right when I woke up this morning. gosh i'm skinny.
Will check up next month (?) To see any gains.


chest/tricep WO comin' up later.

[baco_bacon]

I had a ggggreat chest/tri WO

Cardio- 35 min running

WO-

Bench Press - Dumbbell, Flat
Set 1: 10 reps of 45 lbs.
Set 2: 7 reps of 47.5 lbs.
Set 3: 7 reps of 47.5 lbs.
Set 4: 7 reps of 50 lbs. PR!!
Set 5: 5 reps of 50 lbs.

Bench Press - Dumbbells, Inclined
Set 1: 5 reps of 45 lbs. PR!!
Set 2: 6 reps of 45 lbs.
Set 3: 6 reps of 45 lbs.
Set 4: 7 reps of 45 lbs.
Set 5: 8 reps of 45 lbs.

Cable Crossover
Set 1: 16 reps of 40 lbs.
Set 2: 7 reps of 50 lbs.
Set 3: 8 reps of 50 lbs.
Set 4: 8 reps of 50 lbs.

Dips - Machine
Set 1: 8 reps of 100 lbs. PR, although this was the first time trying machine dip lol
Set 2: 9 reps of 100 lbs.
Set 3: 8 reps of 100 lbs.
Set 4: 10 reps of 100 lbs.

[Wolf-Baron]

good job on the pr's

[baco_bacon]

good job on the pr's

Thanks m8

[baco_bacon]

No lifting due to terrible nights sleep... IDK what was wrong with me, just couldn't fall asleep. Plan on shoulders tomorrow

[Bigchrome]

<3 the incline dumbell press! not only did you get it on your first set, you smashed it out on the chest for more reps every time! Awesome.

[baco_bacon]

<3 the incline dumbell press! not only did you get it on your first set, you smashed it out on the chest for more reps every time! Awesome.

Haha yeah! It felt so good to do that, i used to only do 40's before !!





Slept from 8pm to 6:30am, feeeel sooo good today. I have a doctors app and soccer practice, then hopefully i can lift

[Heroin]

Keep it up bro you're making great progress and seem pretty motivated

[baco_bacon]

Keep it up bro you're making great progress and seem pretty motivated

Yeah Thanks man!!

[baco_bacon]

Yesterday I had a shoulder/delt/trap day, pretty rushed but I got the job done!

Cardio -

Treadmill
Time: 00:10:00

WO -

Shoulder Press - Dumbbell, Seated
Set 1: 9 reps of 37.5 lbs.
Set 2: 7 reps of 37.5 lbs.
Set 3: 9 reps of 40 lbs. PR!!
Set 4: 8 reps of 40 lbs.
Set 5: 8 reps of 40 lbs.
Set 6: 8 reps of 40 lbs.
Set 7: 8 reps of 40 lbs.

Side Lateral Raise
Set 1: 8 reps of 15 lbs.
Set 2: 7 reps of 15 lbs.
Set 3: 7 reps of 15 lbs.

Front Dumbbell Raise
Set 1: 8 reps of 17.5 lbs.
Set 2: 8 reps of 17.5 lbs.
Set 3: 8 reps of 17.5 lbs.

Cable Internal Rotation
Set 1: 20 reps of 50 lbs.
Set 2: 20 reps of 50 lbs.
Set 3: 20 reps of 50 lbs.

Shrugs - Dumbbell
Set 1: 20 reps of 50 lbs.
Set 2: 20 reps of 50 lbs.
Set 3: 20 reps of 50 lbs.
Set 4: 20 reps of 50 lbs.



Sleep: 9/10
Diet: 7/10 = 3700 cals, 200 grams protein


Notes:
Now I'm really going to start stepping up my eating, because I need all the energy I can to get through school, sports and lifting

[Wolf-Baron]

Good Job on your new PR!


Good idea on the eating man.

[baco_bacon]

Good Job on your new PR!


Good idea on the eating man.

Thank you!



Just got back from X-country, 20 minutes running and the rest games! i'm in a junior high
haha.

Have loads of homework, might lift in a few hours... if so, back/leg day!

[baco_bacon]

Had a great great great back/leg day!!
Deadlifts weren't coorperating with me, but it's all good.

Barbell Deadlift
Set 1: 5 reps of 155 lbs.
Set 2: 5 reps of 205 lbs.
Set 3: 5 reps of 155 lbs.
Set 4: 2 reps of 205 lbs.
Set 5: 5 reps of 185 lbs.

Lat Pulldowns - Close-Grip
Set 1: 5 reps of 150 lbs.
Set 2: 5 reps of 150 lbs.
Set 3: 5 reps of 150 lbs.
Set 4: 7 reps of 150 lbs.
Set 5: 8 reps of 150 lbs.
Set 6: 8 reps of 150 lbs.
Set 7: 7 reps of 150 lbs.
Set 8: 7 reps of 150 lbs.
Set 9: 7 reps of 150 lbs.

Leg Press
Set 1: 6 reps of 260 lbs.
Set 2: 9 reps of 260 lbs.
Set 3: 8 reps of 270 lbs.
Set 4: 6 reps of 280 lbs.
Set 5: 6 reps of 280 lbs.

Pullups
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 7 reps
Set 6: 5 reps

Notes:
I practiced the form of the Bent Over Barbell Row, and got that down. Will put that in to my back day next time!

My legs feel good.


Sleep: 8/10
Diet: 7/10 - 3.4k cals and 209 grams of protein

[Heroin]

Nice bro I had a killer leg day also. Good job on getting rows down, they're one of my favorites

[baco_bacon]

Nice bro I had a killer leg day also. Good job on getting rows down, they're one of my favorites

Haha my legs/glutes are killing me. I love it!!
And yes, they actually do seem very fun.


My rear delts are a bit sore, i think it may be from the rows? Is that possible?

[baco_bacon]

Chest/Tricep daaay.

Cardio -
zip zero

WO -

Bench Press - Dumbbell, Flat
Set 1: 11 reps of 45 lbs.
Set 2: 6 reps of 50 lbs.
Set 3: 7 reps of 50 lbs.
Set 4: 8 reps of 50 lbs. Rep PR!
Set 5: 5 reps of 50 lbs.
Set 6: 6 reps of 50 lbs.

Bench Press - Dumbbells, Inclined
Set 1: 10 reps of 40 lbs.
Set 2: 10 reps of 40 lbs.
Set 3: 11 reps of 40 lbs.

Tricep Pushdowns - V-Bar
Set 1: 8 reps of 60 lbs.
Set 2: 5 reps of 65 lbs.
Set 3: 6 reps of 65 lbs.
Set 4: 7 reps of 65 lbs.
Set 5: 5 reps of 65 lbs.


Notes:
Okay WO, felt a bit sluggish.

Couldn't DB incline press 45 for some reason, at all. But at least I got 50 Flat.



Sleep: 7/10 - should have went to bed earlier.
Diet: 8/10 - 3.6k cals and 210 grams protein. Might need to eat a bit more during school, felt a bit fatigued?

[Wolf-Baron]

My rear delts are a bit sore, i think it may be from the rows? Is that possible?

yup
traps and rear delts involve the same movement

[baco_bacon]

yup
traps and rear delts involve the same movement

Great to know, thanks!

[baco_bacon]

I rode up part of Mount Rainier with my Dad today!! It was awesome.

We started at Crystal Mountain and rode up to Sunrise Area! Coming back felt so cool.

Distance: 20.33 mi.
Time: 02:15:00
Alt. Gained: 3651 ft

[fitnessnewb]

accomplished another goal mate! GJ! I havent been able to check a lot lately, got lots of school etc. Hows it going?

[baco_bacon]

accomplished another goal mate! GJ! I havent been able to check a lot lately, got lots of school etc. Hows it going?

Oh yes your right! Thanks

It's alright same here same here. It's going pretty good! VERY busy, hard to fit everything in. And I'm definitely not lifting as much, but whatever. How's school for you? College yet?

[baco_bacon]

Shoulder/Trap and maybe ABS if I have time coming up soon!

Soccer game later, good day already

[baco_bacon]

Today was a shoulder/trap/abs day!

Shoulder Press - Dumbbell, Seated
Set 1: 8 reps of 35 lbs.
Set 2: 8 reps of 35 lbs.
Set 3: 6 reps of 40 lbs.
Set 4: 6 reps of 40 lbs.
Set 5: 7 reps of 40 lbs.
Set 6: 10 reps of 35 lbs.
Set 7: 10 reps of 35 lbs.
Set 8: 9 reps of 35 lbs.
Set 9: 8 reps of 35 lbs.
Set 10: 9 reps of 35 lbs.

Hack Squat Machine Shoulder Shrug
Set 1: 25 reps of 320 lbs.
Set 2: 20 reps of 370 lbs.
Set 3: 20 reps of 370 lbs.
Set 4: 20 reps of 370 lbs.
Set 5: 20 reps of 390 lbs.

Front Dumbbell Raise
Set 1: 15 reps of 15 lbs.
Set 2: 20 reps of 15 lbs.

Side Lateral Raise
Set 1: 5 reps of 15 lbs.
Set 2: 5 reps of 15 lbs.

Cable Internal Rotation
Set 1: 20 reps of 27.5 lbs.
Set 2: 20 reps of 27.5 lbs.
Set 3: 20 reps of 27.5 lbs.

Hanging Leg Raise
Set 1: 30 reps
Set 2: 30 reps
Set 3: 30 reps
Set 4: 30 reps
Set 5: 30 reps