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Bamm-Bamm’s newbie journey

How are you adapting to the slower, more controlled mind/muscle connection compared to before?
 
Meetketchup said:
How are you adapting to the slower, more controlled mind/muscle connection compared to before?
Click to expand...
At first it was really hard to adjust lower weights but after going through the workouts I could last week I understand the why much more now. I feel the muscle contraction a million times more now vs more of just moving things before.
 
Really enjoyed the day off yesterday and just disconnected from everything.

Body feels back to 100% and killed a workout this morning. Pump was insane after hack squats my quads were just on fire!! I could barely do the split squats as that was the first time I had ever done those


Adductors

90x15
100x15



Lying leg curls life fitness

130x15
140x12



Leg ext

200x15
210x14
220x12





Leg press

8.5x12
9x12
9x11



Hack squat

135x12
145x10
145x9



Split squat

X15
5x15

Donkey calf raises

4 sets 20
 
Today was a blast! I felt really strong and the workout at the same time kicked my ass. My incline didn’t go up but everything else I was able to get more reps or increase the weight.


Machine lateral raise

130x12
140x12
150x11



Icarain Incline chest press

77.5x12
80x11
80x9



Nautical flat machine press

190x13
200x12



Peck deck fly
190x15
205x14
205x14



Plate loaded dips

80x12
90x12
100x11



Ez bar upright row brand new movement

60x15
70x15

St cable lateral raises

16.5x15
16.5x15

Incline skull crushers

35x15
40x14
 
Can't wait to see your check-in this upcoming weekend. Will be a great 10 days of data to get the perfect gauge to dial everything in. Stay consistent all week as much as possible, which I know you will.
 
Had a great night of sleep last night and was really high energy this morning for my workout.

Machine pullover

130x12
140x11
Free motion Single arm cable pulldowns

140x12
160x11
160x10



Seated icarain chest supported row wide grip plate loaded

70x12
70x12
80x11

Matrix diverging lat pull-down

150x11
150x10

Single arm db rows

105x12
110x12

Peck deck rear Delts

175x12
175x12

Standing straight bar cable curls

60x12
66x12
71x11 start with this next time

Standing dual cable bicep curls
25x12
30x10
 
Squat narrow stance
135x20
155x20
185x20
225x20
255x16
265x12


Leg press
7x20
8x18
8x17
8x15


Prone leg curl
90x20
100x17
110x12
120x8


Leg extensions pump
60x25
70x25
80x25
 
A lot of new movements today for me and that made it really challenging to be comfortable with heavier loads but had a great session still.

Abductors
130x15
145x15


Seated leg curls new movement

150x15
160x14



Free motion Pendulum squats new movement

200x12
220x12
240x12 start here next week



Pit shark belt squats new movement

135x12
180x10



Straight leg deadlifts

205x12
225x11
225x10



Db walking lunges
2 sets walking lunges



Leg press calves

2x20
3x20
3x20
3x20
 
Get Shredded!
Bamm-bamm said:
Today was a blast! I felt really strong and the workout at the same time kicked my ass. My incline didn’t go up but everything else I was able to get more reps or increase the weight.


Machine lateral raise

130x12
140x12
150x11



Icarain Incline chest press

77.5x12
80x11
80x9



Nautical flat machine press

190x13
200x12



Peck deck fly
190x15
205x14
205x14



Plate loaded dips

80x12
90x12
100x11



Ez bar upright row brand new movement

60x15
70x15

St cable lateral raises

16.5x15
16.5x15

Incline skull crushers

35x15
40x14
Click to expand...
Feel strong? You are fucking strong dude.
 
AR-15 said:
Feel strong? You are fucking strong dude.
Click to expand...
I appreciate that.

We have these two guys in the gym that throw 405 on flat bench and pump it out 10-12 like it’s not a thing. So every time I see them I’m dang I’m weak. Now they are maybe 5’6 and 250 but it’s just so impressive seeing that weight move with ease
 
Bamm-bamm said:
I appreciate that.

We have these two guys in the gym that throw 405 on flat bench and pump it out 10-12 like it’s not a thing. So every time I see them I’m dang I’m weak. Now they are maybe 5’6 and 250 but it’s just so impressive seeing that weight move with ease
Click to expand...
Bro don’t let guys like that discourage you. You’re overall a strong dude too. You and a couple other guys doing logs here are always selling yourselves short in the strength departments. I can’t remember who it was the other day saying he was weak for only being able to bench 315. Are you kidding me? 315 is a very solid number and so are the the the ones you post up. Not many people can’t lift the amount of weight you guys are doing. I good example would be the 315 bench. Ive personally seen a ton of professional athletes that can’t bench 315. Mostly heavy weight fighters in my case but look at the columbine (sp?) for football. Why don’t think they use 225 for their testing? Cause a good many of those guys can barely lift that.
 
AR-15 said:
Bro don’t let guys like that discourage you. You’re overall a strong dude too. You and a couple other guys doing logs here are always selling yourselves short in the strength departments. I can’t remember who it was the other day saying he was weak for only being able to bench 315. Are you kidding me? 315 is a very solid number and so are the the the ones you post up. Not many people can’t lift the amount of weight you guys are doing. I good example would be the 315 bench. Ive personally seen a ton of professional athletes that can’t bench 315. Mostly heavy weight fighters in my case but look at the columbine (sp?) for football. Why don’t think they use 225 for their testing? Cause a good many of those guys can barely lift that.
Click to expand...
Very true! You definitely put that into a different perspective for me bro.
 
8 days in on this new plan and I’m truly enjoying it. My energy has been great, I’m feeling the stretch in the muscles much more but still having fun moving heavier weights.


Machine lateral raise

140x12
150x12
160x10



Icarain Incline chest press

77.5x12
80x11
85x10



Nautical flat machine press

200x12
210x10



Peck deck fly

190x15
205x15
205x14



Plate loaded dips

90x12
100x12 start here next workout
115x11



Ez bar upright row brand new movement

60x15 move up next workout
70x15



St cable lateral raises

16.5x15
22x11



Incline skull crushers

40x15
45x13
45x12
 
First check in is tomorrow. Can’t wait to look at the 10 day progress and have any adjustments made. Being sick threw us off a little but I bounced back.

Woke up this morning ready as the gyms usually very empty Friday mornings just a handful of the normal folks so I don’t have to worry about someone super setting every body part.

Machine pullover
140x12
140x12



Free motion Single arm cable pulldowns

160x12
160x12
160x11



Seated matrix chest supported row wide grip

175x12
175x11
180x10





Matrix diverging lat pull-down

150x12
150x10



Single arm db rows

110x12
115x11



Peck deck rear Delts

175x12
175x12



Standing straight bar cable curls
71x12
71x11



Standing dual cable bicep curls

25x12
30x10
 
Bamm-bamm said:
First check in is tomorrow. Can’t wait to look at the 10 day progress and have any adjustments made. Being sick threw us off a little but I bounced back.

Woke up this morning ready as the gyms usually very empty Friday mornings just a handful of the normal folks so I don’t have to worry about someone super setting every body part.

Machine pullover
140x12
140x12



Free motion Single arm cable pulldowns

160x12
160x12
160x11



Seated matrix chest supported row wide grip

175x12
175x11
180x10





Matrix diverging lat pull-down

150x12
150x10



Single arm db rows

110x12
115x11



Peck deck rear Delts

175x12
175x12



Standing straight bar cable curls
71x12
71x11



Standing dual cable bicep curls

25x12
30x10
Click to expand...
X2! 10 day overview of how you responded and exactly where we need to dial in.
 
Just putting this out there as an accountability statement basically. After first ten days I’m down about 5 pounds sitting at 235.2. Over all things are pretty good. This last week my macros were off a little from what was prescribed as my wife bought food and I was trying to make it work. This week I went out and bought everything so I should be able to nail my macros on a daily basis as I’m going to spend time planning out all the meals before hand.
 
Woke up feeling great this morning as I slept in a little then had an awesome gym session. Legs were on absolute fire! I lowered the weight a smidge on hack squat as I tried to slow down the movement even more.


Adductors
100x15
115x14

Lying leg curls life fitness
130x15
140x14

Leg ext life fitness

165x15
180x14
195x13

Leg press
8.5x12
9x12
9x12

Hack squat
135x12
135x12
135x11

Donkey calf raises
4 sets 20

Split squat
X15
5x15
 
Bamm-bamm said:
Just putting this out there as an accountability statement basically. After first ten days I’m down about 5 pounds sitting at 235.2. Over all things are pretty good. This last week my macros were off a little from what was prescribed as my wife bought food and I was trying to make it work. This week I went out and bought everything so I should be able to nail my macros on a daily basis as I’m going to spend time planning out all the meals before hand.
Click to expand...
Bamm did great the first 10 days across the board. We found his metabolic baseline while dropping some water/glycogen (5lbs or so which was expected), made a little tweaking this week to further dialing everything in. As he mentioned, just slightly tighter more detail to hitting macros and we're in a great position as we have plenty of calories to play with moving forward.
 
Bamm-bamm said:
Woke up feeling great this morning as I slept in a little then had an awesome gym session. Legs were on absolute fire! I lowered the weight a smidge on hack squat as I tried to slow down the movement even more.


Adductors
100x15
115x14

Lying leg curls life fitness
130x15
140x14

Leg ext life fitness

165x15
180x14
195x13

Leg press
8.5x12
9x12
9x12

Hack squat
135x12
135x12
135x11

Donkey calf raises
4 sets 20

Split squat
X15
5x15
Click to expand...
Good solid weight. Reiterate here, you used 5lbs DB on the split squats?
 
TakeItEazy said:
Good solid weight. Reiterate here, you used 5lbs DB on the split squats?
Click to expand...
after the hack squats my quads have been absolutely toasted and I can barely walk but I also was really focused on doing this new to me movement extremely slow and ensuring I have my bodyweight all on that front leg. I will definitely be increasing through now as I feel like I have become comfortable with the movement.
 
Bamm-bamm said:
after the hack squats my quads have been absolutely toasted and I can barely walk but I also was really focused on doing this new to me movement extremely slow and ensuring I have my bodyweight all on that front leg. I will definitely be increasing through now as I feel like I have become comfortable with the movement.
Click to expand...
For sure Bamm, that's the humble mentality I like to see. Doing some today, I'll use 5'ers too.
 
TakeItEazy said:
For sure Bamm, that's the humble mentality I like to see. Doing some today, I'll use 5'ers too.
Click to expand...
Bamm-bamm said:
after the hack squats my quads have been absolutely toasted and I can barely walk but I also was really focused on doing this new to me movement extremely slow and ensuring I have my bodyweight all on that front leg. I will definitely be increasing through now as I feel like I have become comfortable with the movement.
Click to expand...
One of the most humbling, efficient and best bang for the buck leg exercises ever.
 

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