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Bamm-Bamm’s newbie journey

Get Shredded!
Forgot to post this mornings workout.

Incline has been sitting at the same weight but definitely feeling it! Everything else continuing to make weekly improvements.

Drop sets on shoulders



Machine lateral raise

170x12x6

172x12x6

175x12x5



Icarain Incline chest press

80x12

80x12

82.5x8



Nautilus chest press

210x12

220x11



Peck deck fly

220x15

220x15

220x15



Plate loaded dips machine

145x12

145x12

145x12 move up



Db upright row

40x12x6

45x10x5



St cable lateral raises

16.5x15x7

22x14x5



Incline skull crushers

50x15

50x15

50x14
 
Meetketchup said:
The fact that you haven't lost any strength on pushing movements on this cut is awesome. That's always the first to go when in a deficit.
Click to expand...
Yea, I’m not complaining at all! It’s been great! Definitely wasn’t expecting to gain strength during this period
 
Good workout today again. Back was definitely a little soar but was able to still make progress today.

Cardio went well, heart rate was in 139-146 range for the 30 minutes

Weight fluctuating more this week than usual and today was actually showing a little higher. I’m assuming this is water as I drank a half a gallon more water than normal yesterday


Machine pullover

170x12

170x12



Free motion Single arm cable pulldowns

160x12

160x12

160x12





Seated matrix chest supported row wide grip

210x12

215x12

220x12



Matrix diverging lat pull-down

165x12

165x11



Single arm db rows

120x12

120x12



Peck deck rear Delts

220x12

220x12

220x11



Standing straight bar cable curls

82x12

82x11



Standing dual cable bicep curls

35x12

40x11
 
Off day today so I just did light cardio and stretching this morning and had check in.

Feel very good about direction we are moving as I’m down almost another pound this week.

Will be spending the day trying to get meal prep done and family time.

At the store this morning I noticed the are limiting rice sales?? Not sure what’s going on with that but grabbed a 50 pound bag just to be safe.
 
Had an amazing night of sleep got 8 hours and then killed my legs. Hack squats I am continuing to keep the movement really slow and it’s a crazy pump.

Adductors

132x15

135x15



Lying leg curls life fitness

140x15

150x12



Leg ext matrix



175x15

190x15

190x14



Leg press

8x12

8.5x12

8.5x12



Hack squat

135x11

135x11

135x10



Donkey calf raises

4 sets 20



Split squat

25x15

25x14
 
Solid way to start the week as I had multiple sets that increased on reps from last week. 30 minutes walking to end the session.

Machine lateral raise

172x12

172x12

175x12x



Icarain Incline chest press

80x12

80x12

82.5x10



Nautilus chest press

220x12

220x10



Peck deck fly

220x15

220x15

220x15



Plate loaded dips machine

150x11

145x12

145x12



Db upright row

40x12

45x10



St cable lateral raises

16.5x15

22x15



Incline skull crushers

50x15

50x15

50x14
 
A lot going on outside of the gym that caused me to stay up later than I was hoping last night. Ended up making today a rest day so I could still hit my 7 hours of sleep.

Today ended up being a great day but definitely ready to be back in the gym tomorrow for pull.
 
Back in the gym and had an awesome back day. Flew through my workout about ten minutes quicker than normal but had an absolute amazing pump. Backs on fire!! The change of pace definitely made this workout even better!

Diets been on point still as I’m just eating the same things, cardio has been easy as I bought the app headway recently so I can listen to book summaries which helps keep me distracted.

Machine pullover seat on 3

170x12

170x12



Free motion Single arm cable pulldowns

160x12

160x12

160x12





Seated matrix chest supported row wide grip

215x12

215x12

220x12



Matrix diverging lat pull-down

165x12

165x11



Single arm db rows

125x12

125x11



Peck deck rear Delts

220x12

220x12

220x11



Standing straight bar cable curls

82x12

82x11



Standing dual cable bicep curls

35x12

40x11
 
Was very happy with today’s session. Feeling flat this morning but strength is 100% there. Pendulum squats I went up on weight and felt very good!


Abductors

160x15

165x15



Seated leg curls

180x15

180x15



Free motion Pendulum squats

300x12

300x12

300x12





Pit shark belt squats

225x12

270x12





Straight leg deadlifts



185x12

195x12

215x11




Db walking lunges



2 sets walking lunges



Leg press calves

4x20
4x20
4x20
4x19
 
surprisingly the gym was busy when I went this morning. I’m guessing everyone was feeling guilty from eating all of the candy from Halloween.

Had a solid workout again. Incline is my nemesis. As right when I think I’m about to break the rut I go down a rep but I will beat it soon.

Machine lateral raise

172x12

175x12

177.5x12



Icarain Incline chest press

80x12

80x12

82.5x9



Nautilus chest press

220x12

220x11



Peck deck fly

220x15

220x15

220x15



Plate loaded dips machine

145x12

145x12

145x12



Db upright row

40x12

45x10



St cable lateral raises

16.5x15

22x15



Incline skull crushers

50x15

50x15

50x14
 
Slept in a little longer than normal today which felt really good. Today’s check in day and I feel like I had a great week as my weights broke the 220 barrier.

Really good workout today but I can definitely feel how recovery is slowing down on lower calorie intake but I’m absolutely making it through it.

Machine pullover seat on 3

170x12

170x12



Free motion Single arm cable pulldowns

160x12

160x12

180x10





Seated matrix chest supported row wide grip

215x12

215x12

220x12



Matrix diverging lat pull-down

165x12

165x11



Single arm db rows

125x12

125x10



Peck deck rear Delts

220x11

220x11

220x11



Standing straight bar cable curls

82x12

82x12



Standing dual cable bicep curls

40x11
40x11
 
Slept in this morning intentionally because of the time change. It was really nice having a different Crowd at the gym. It actually wasn’t a hot dog fest for once. Happy with todays session as reps increased on a few exercises and I still stayed very slow and controlled on hacks.

Adductors

135x15

140x14



Lying leg curls life fitness

140x15

150x13



Leg ext matrix



190x16

190x15

190x14



Leg press

8x13

8.5x12

8.5x12



Hack squat

135x11

135x11

135x11



Donkey calf raises

4 sets 20



Split squat

25x15

25x15
 
Had a great night of sleep last night. Woke up very refreshed. Solid workout. I was in a little of a time crunch so I’m very happy with reps as my rest period was definitely shorter than normal.


Machine lateral raise

172x12

175x12

177.5x12



Icarain Incline chest press

80x12

80x12

82.5x8



Nautilus chest press

220x12

220x10



Peck deck fly

220x15

220x15

220x14



Plate loaded dips machine

145x12

160x11

160x10



Db upright row

40x12

45x10



St cable lateral raises



22x14

22x13



Incline skull crushers

50x15

50x15

50x14
 
Had a few exercises increase today. Cardio was solid kept heart rate above 140 for the 30 minutes.

Machine pullover seat on 3

180x11

180x11



Free motion Single arm cable pulldowns

160x12

160x12

180x10





Seated matrix chest supported row wide grip

215x12

215x12

220x11



Matrix diverging lat pull-down

165x12

165x11



Single arm db rows

125x12

125x10



Peck deck rear Delts

220x11

220x11

220x11



Standing straight bar cable curls

82x12

82x12



Standing dual cable bicep curls

40x11

40x11
 
Killed hammies today!

Had a really stressful day yesterday at work that made the day go much longer than it ever should.

After a great night of sleep woke up and just released all of my stress at the gym. Pendulum and pit shark both had nice weight increases of 40 pounds and 25 pounds on top set respectively.

Abductors

165x15

165x15



Seated leg curls

180x15

180x15



Free motion Pendulum squats

300x12

320x12

340x11





Pit shark belt squats

270x12

295x10



Straight leg deadlifts



185x12

195x12

215x11





Db walking lunges



2 sets walking lunges



Leg press calves

4x20

4x20

4x20

4x19
 
Today was another great day. Weights definitely getting heavier but I’m still increasing my reps.

Machine lateral raise

175x12

175x12

177.5x12



Icarain Incline chest press

80x12

80x12

82.5x10



Nautilus chest press

220x12

220x10



Peck deck fly

220x15

220x15

220x14



Plate loaded dips machine

145x12

160x12

160x11



Db upright row

40x12

45x11



St cable lateral raises



22x14

22x14



Incline skull crushers

50x15

50x15

50x14
 
Another solid work out today. Back got hammered this morning and cardio kicked my ass as usual. Check in was this morning and I’m still continuing to have solid progress as I lost another 1.5 pounds this week. Just have to make sure I stay out of my head about strength piece as my entire focus is aesthetics.

Machine pullover seat on 3

180x12

180x11



Free motion Single arm cable pulldowns

160x12

180x11

180x10





Seated matrix chest supported row wide grip

215x12

220x11

220x11



Matrix diverging lat pull-down

165x12

165x11



Single arm db rows

125x12

125x11



Peck deck rear Delts

220x11

220x11

220x10



Standing straight bar cable curls

82x12

82x12



Standing dual cable bicep curls

40x11

40x10
 
Get Shredded!
This dude has averaged 1.5-2lbs of weight loss for 11 weeks now. Want consistency, read through his log.

Remember Bamm...while doing that not only have you kept your strength up, but actually increased reps and/or weights on many lifts. You can't ask for anything more. No mind f'ing. Quite the opposite.
 
Another solid workout complete. I have to say this is probably the hardest of the workouts currently imo as hack squats truly make me question my life decisions

Adductors

135x15

140x14



Lying leg curls life fitness

140x15

150x13



Leg ext matrix



190x16

195x15

200x15



Leg press

8x13

8.5x12

8.5x12



Hack squat

135x12

135x11

135x11



Donkey calf raises

4 sets 20



Split squat

30x15

30x14
 
Great push day today! Weights were feeling heavy but I increased reps on a few exercises despite having drop sets on shoulders.

Machine lateral raise

175x12

177.5x12

177.5x11 x140x9



Icarain Incline chest press

80x12

80x12

82.5x10



Nautilus chest press

220x12

220x11



Peck deck fly

220x15

220x15

220x15



Plate loaded dips machine

145x12

160x12

160x11



Db upright row

40x12

45x11 35x8



St cable lateral raises



22x14

22x14x15x8



Incline skull crushers

50x15

50x15

50x14
 
Phone broke today which always sucks and I didn’t have insurance on it. So I’m looking for a new phone now. Unexpected expenses stink but that’s life I guess.

But the day got better and I had Drop sets for all back exercises ! Absolutely crushed me! I was drenched post workout.

Stairmaster is also becoming a lot easier as I went up another level so I could keep heart rate up.


Machine pullover seat on 3
180x12x150x10
180x11x150x10

Free motion Single arm cable pulldowns
160x12 x105x10
180x11x105x8
180x11x120x9



Seated matrix chest supported row wide grip
220x12x170x11
220x12x170x10
220x12x170x6

Matrix diverging lat pull-down
165x12x105x12
165x11x105x12

Single arm db rows
125x12x80x10
125x12x80x10

Peck deck rear Delts
220x12
220x12
220x12

Standing straight bar cable curls

82x11
82x12

Standing dual cable bicep curls
40x12
40x12
 
Had a solid leg day. A few of my early sets my reps decreased by one rep but on squats I was able to increase weight and rep. I will take that as a win for the day!

Very happy overall with the progress that’s been made but the journey has just truly begun.


Abductors
165x15
165x14

Seated leg curls
180x14
180x14

Free motion Pendulum squats
320x12
340x12
340x12


Pit shark belt squats

270x12
295x10


Straight leg deadlifts

185x12
195x12
215x10


Db walking lunges

2 sets walking lunges

Leg press calves
4x20
4x20
4x20
4x19
 
Ponygod said:
Man, I wish my gym had pendulum squats. They look fun to use! Do you like using it say over a Barbell Squat?
Click to expand...
Honestly I love them! My entire training has changed for the better since getting a coach. I used to do much more free weights but I feel like my body has responded to this new style of training (using machines being one of the biggest changes) a million times better than doing free weights.

With free weights I feel like I was entirely focused on strength.
 
Solid push day today with drop sets. Maintaining that strength still. Tried to move up on chest press but only got ten reps was hoping to hit 11 but it was just a partial rep.




Machine lateral raise
165x12x120x10
165x12x120x9
167x12x120x9

Icarain Incline chest press
80x12
80x12
82.5x10

Nautilus chest press
220x10
220x10

Peck deck fly
220x15
220x14
220x15

Plate loaded dips machine
160x12
160x12
160x12

Db upright row
40x12x30x9
40x11x30x8

St cable lateral raises
16.5x15x11x10
22x14x11x10

Incline skull crushers
50x15
50x14
50x14
 

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