Bamm-Bamm’s newbie journey

[Bamm-bamm]

Slept in about an hour later today and it was amazing to be at the gym with only 5 or 6 people.

Felt great to knock out the workout. I’m really focused on the stretch and keeping my movements very controlled with a pause.

Super focused on hitting my macros this week as I have food prepped for all of my meals for the entire week now.

Machine lateral raise
145x12
155x12
160x11

Icarain Incline chest press
77.5x12
80x11
85x10

Nautilus flat machine press
200x12
210x11

Peck deck fly

190x15
205x15
205x14

Plate loaded dips
115x12
115x12
115x11

Ez bar upright row
60x15
70x15 start at this

St cable lateral raises
16.5x15
22x12

Incline skull crushers
45x15
45x14
45x14

 

[Meetketchup]

Boom!!!! Homeboy has the fire. Love it.

 

[Tresto]

Slept in about an hour later today and it was amazing to be at the gym with only 5 or 6 people.

Felt great to knock out the workout. I’m really focused on the stretch and keeping my movements very controlled with a pause.

Super focused on hitting my macros this week as I have food prepped for all of my meals for the entire week now.

Machine lateral raise
145x12
155x12
160x11

Icarain Incline chest press
77.5x12
80x11
85x10

Nautilus flat machine press
200x12
210x11

Peck deck fly

190x15
205x15
205x14

Plate loaded dips
115x12
115x12
115x11

Ez bar upright row
60x15
70x15 start at this

St cable lateral raises
16.5x15
22x12

Incline skull crushers
45x15
45x14
45x14

Bamm knows what’s up, labor day is for laboring!!!! Nice sesh

 

[Bamm-bamm]

Good workout this morning. After I finished I was dreading cardio but ended up knocking it out and I feel so much better now.


Machine pullover

140x12
140x12

Free motion Single arm cable pulldowns
160x12
160x12
160x11

Seated matrix chest supported row wide grip
175x12
175x12
180x12

Matrix diverging lat pull-down
150x12
150x10

Single arm db rows
110x12
115x11

Peck deck rear Delts
175x12
175x12
190x10


Standing straight bar cable curls

71x12
71x12

Standing dual cable bicep curls
25x12
30x12 start here next week

 

[Bamm-bamm]

Today was a lot of fun as a couple of the new movements I’m starting to adjust to and really feel the belt squats and Pendelum squats so those weights should hopefully increase over the coming weeks

Abductors
145x15
150x15

Seated leg curls
160x15
160x14

Free motion Pendulum squats new movement
240x12
260x12
260x11

Pit shark belt squats
135x12
180x12 start here next week

Straight leg deadlifts
225x12
225x11
225x10


Db walking lunges

2 sets walking lunges

Leg press calves
3x20
3x20
3x20
3x20

 

[Meetketchup]

The Pendulums and Belts are money! Very humbling, huh?

 

[Bamm-bamm]

The Pendulums and Belts are money! Very humbling, huh?

Definitely cursed you the first time I did those belt squats… but wasn’t about to mention it because then you would probably make me do an entire day of them

 

[TakeItEazy]

Numbers looking good Bamm, numbers looking good.

 

[Bamm-bamm]

Numbers of reps/ weight continues to slowly climb. Had another good workout and my body feels great as I’m getting great sleep at night.

Machine lateral raise

142.5x12
150x12
160x11

Icarain Incline chest press
80x12
80x11
85x9

Nautilus flat machine press
200x12
210x11

Peck deck fly

190x15
205x15 start with this next week
205x14

Plate loaded dips
115x12
120x11
120x11

Ez bar upright row
70x15
70x13

St cable lateral raises
16.5x15
22x13

Incline skull crushers
45x15
45x15
45x14 move up to 50

 

[Meetketchup]

You're a machine! How are the upright EZ Bar Rows feeling?

 

[Bamm-bamm]

You're a machine! How are the upright EZ Bar Rows feeling?

Feeling good but my biggest issue is my forearms almost cramping from them. When I’m pulling up which doesn’t make a lot of sense to me…

 

[Bamm-bamm]

Another great day in the books. Moving up weights and reps in almost every movement.

Machine pullover

150x12
150x11

Free motion Single arm cable pulldowns
160x12
160x12
180x10


Seated matrix chest supported row wide grip
175x12
180x12 start here next week
185x11

Matrix diverging lat pull-down
150x12
150x12 move up next week

Single arm db rows
115x12
115x12

Peck deck rear Delts
175x12
190x11
190x11

Standing straight bar cable curls

71x12
77x10

Standing dual cable bicep curls
30x12
30x11

 

[Meetketchup]

Can't wait for tomorrows check-in. Looks like a great week of training.

 

[TakeItEazy]

Feeling good but my biggest issue is my forearms almost cramping from them. When I’m pulling up which doesn’t make a lot of sense to me…

Yo the cramping is real.. lol

 

[Bamm-bamm]

Today is my day off and I had my check in with coach. Did check in this morning and some light cardio for 15 minutes.

Overall really good week! I hit my macros consistently every day this week and weight has dropped to to 232.8 as of this morning. My energy is up, my sleep is great, and I’m not hungry.

Really excited to get back in the gym tomorrow!

 

[dcdogz]

Today is my day off and I had my check in with coach. Did check in this morning and some light cardio for 15 minutes.

Overall really good week! I hit my macros consistently every day this week and weight has dropped to to 232.8 as of this morning. My energy is up, my sleep is great, and I’m not hungry.

Really excited to get back in the gym tomorrow!

fun stuff good stuff!

 

[Meetketchup]

Today is my day off and I had my check in with coach. Did check in this morning and some light cardio for 15 minutes.

Overall really good week! I hit my macros consistently every day this week and weight has dropped to to 232.8 as of this morning. My energy is up, my sleep is great, and I’m not hungry.

Really excited to get back in the gym tomorrow!

Bamm is dialed the F in. Nothing more needs to be said!

 

[TakeItEazy]

Today is my day off and I had my check in with coach. Did check in this morning and some light cardio for 15 minutes.

Overall really good week! I hit my macros consistently every day this week and weight has dropped to to 232.8 as of this morning. My energy is up, my sleep is great, and I’m not hungry.

Really excited to get back in the gym tomorrow!

Lucky you, imagine overeating on maintenance macros.

 

[Bamm-bamm]

weight didn’t move up today but I had very solid reps and have some movements I can move weight up this next week on.

Quads definitely get killed on this workout.

Adductors
115x15
120x14

Lying leg curls life fitness
130x15
140x14 move up to this

Leg ext life fitness

165x15
180x15 move up
195x14

Leg press
8.5x12
9x12
9x11

Hack squat
135x12
135x12
145x11

Donkey calf raises
4 sets 20

Split squat
X15
10x15

 

[TakeItEazy]

weight didn’t move up today but I had very solid reps and have some movements I can move weight up this next week on.

Quads definitely get killed on this workout.

Adductors
115x15
120x14

Lying leg curls life fitness
130x15
140x14 move up to this

Leg ext life fitness

165x15
180x15 move up
195x14

Leg press
8.5x12
9x12
9x11

Hack squat
135x12
135x12
145x11

Donkey calf raises
4 sets 20

Split squat
X15
10x15

Let’s go !

 

[Bamm-bamm]

Added drop sets on all shoulder exercises which really got the pump going. Did db upright rows instead of ez bar which really helped with my forearms.

Machine lateral raise

142.5x12 x70x amrap
150x12 x 80xamrap
160x11 x 80xamrap

Icarain Incline chest press
80x12
80x11
80x10

Nautilus flat machine press
210x12
210x11

Peck deck fly
205x15
205x15
205x13

Plate loaded dips
115x12
125x11
125x11

Db upright row
30x12 x 20xamrap
35x12x 20xamrap

St cable lateral raises
16.5x15 x 11 amrap
22x13 x 11 amrap

Incline skull crushers
50x15
50x13
50x12

 

[Meetketchup]

Thought the DB's would give you a greater range of motion limiting the forearm recruitment.

 

[Bamm-bamm]

Thought the DB's would give you a greater range of motion limiting the forearm recruitment.

Definitely did exactly that. It was nice to feel it all in the shoulder and not in my forearms

 

[TakeItEazy]

Added drop sets on all shoulder exercises which really got the pump going. Did db upright rows instead of ez bar which really helped with my forearms.

Machine lateral raise

142.5x12 x70x amrap
150x12 x 80xamrap
160x11 x 80xamrap

Icarain Incline chest press
80x12
80x11
80x10

Nautilus flat machine press
210x12
210x11

Peck deck fly
205x15
205x15
205x13

Plate loaded dips
115x12
125x11
125x11

Db upright row
30x12 x 20xamrap
35x12x 20xamrap

St cable lateral raises
16.5x15 x 11 amrap
22x13 x 11 amrap

Incline skull crushers
50x15
50x13
50x12

Drop sets are the way it is.

 

[Bamm-bamm]

Drop sets are the way it is.

I have honestly never done them much but definitely opened my eyes today.

 

[TakeItEazy]

I have honestly never done them much but definitely opened my eyes today.

Specifically on leg days, the drop sets help get the stretch, and since we’re focused on hypertrophy, this is a great ingredient.

Ketchup and Renaissance Periodization make it clear as day. We grow with the stretch.

 

[Bamm-bamm]

Just being consistent day in and day out.


Machine pullover

150x12
150x12

Free motion Single arm cable pulldowns
160x12
160x12
180x10


Seated matrix chest supported row wide grip
180x12
185x12
190x11

Matrix diverging lat pull-down
165x12
165x12

Single arm db rows
115x12
120x11

Peck deck rear Delts
175x12
190x12
190x11 move up to this to start

Standing straight bar cable curls

71x12
77x11

Standing dual cable bicep curls
30x12
35x10

 

[Bamm-bamm]

Hamstrings and glutes were destroyed today. Really enjoying pendulum squats.

Abductors
150x15
155x14

Seated leg curls
170x15
160x14

Free motion Pendulum squats
260x12
260x12
280x12


Pit shark belt squats
180x12
225x10

Straight leg deadlifts
225x12
225x11
225x111


Db walking lunges

2 sets walking lunges

Leg press calves
3x20
3x20
3x20
3x20