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Bamm-Bamm’s newbie journey

Bamm-bamm said:
You will get there too! Just keep pushing hard!

Did you talk to coach about the movement and see if he could make any tweaks to help out to prevent the tendinitis ?
Click to expand...
Yeah. He agreed that my muscle strength could be outpacing my ligament and tendon strength. Told me to be cautious and lower the weight and higher reps. It has helped. Now it gets sore on pull movements but at least improves by the time the next workout for those movements is. It just sucks because it really affects the ability to go hard when it’s really painful. But I figure that’s just part of it.
 
BigD9795 said:
Yeah. He agreed that my muscle strength could be outpacing my ligament and tendon strength. Told me to be cautious and lower the weight and higher reps. It has helped. Now it gets sore on pull movements but at least improves by the time the next workout for those movements is. It just sucks because it really affects the ability to go hard when it’s really painful. But I figure that’s just part of it.
Click to expand...
For the pulling, we can alter your grip which will help alleviate it.

@Bamm-bamm So liking the slight carb bump? :)
 
Bamm-bamm said:
First push session with the lean bulk. Loved it! Was so nice to not be fatigued before the workout even started. I did somehow skip my tricep movement but I will swing back by the gym this afternoon and complete it. Very vascular today and had a really good pump💪

The easy bar rows I had to switch out and do db as I get this cramp feeling in my forearm pulling up on the ez bar. @Meetketchup this ok or do I need try something else?

40 minutes of cardio was a breeze today.


4/14/25



Seated Machine Fly: 3 Sets of 12-15

Peck deck

205x15

220x15

220x15



Incline Chest Machine DB or BB Press: 3 Sets of 8-12

Icarian incline

72.5x12

75x12

77.5x10



Flat Machine Press, DB, BB or Smith : 2 Sets of 8-12

Nautilus chest press

220x11

220x10





St Cable Chest Fly (low to High): 2 Sets of 12-15

Nautilus cable

15x15

20x13



Machine Lateral Raises (Side Delts) 4 Sets of 10-15

Matrix machine lateral raise

190x15

190x14

190x13

190x12



WG Standing BB/EZ Bar Upright Row: 2 Sets of 10-15



Db upright row

40x15

45x13



Plate Loaded Dips: 3 Sets of 10-12

Hammer strength plate loaded dips

145x14

160x12

160x12



Overhead Triceps Cable Ext (EZ Bar): 2 Sets of 12-15





Matrix weighted crunch

100x20

100x20

110x20

110x20
Click to expand...
Can’t wait to see the results of your bulk bro! Keep killing it
 
Meetketchup said:
For the pulling, we can alter your grip which will help alleviate it.

@Bamm-bamm So liking the slight carb bump? :)
Click to expand...
Absolutely loving it! I can’t believe what a difference it makes. Post workout pump is sick with vascularity.

Can’t imagine what’s going to happen as we continue on this path.
 
I honestly can’t believe the carbs and how much they help. Guess you forget after a long cut. It’s been so much fun the last 2 days doing this! Getting more comments at the gym as well.

Seated Machine Chest Supported Row

(Pronated Grip/Elbows Wide for Rhomboid Focus): 3 Sets of 10-12

250x14

265x12

270x11



Assisted Pullups: 3 Sets of 10-12 (new movement )

80x14

70x12

60x11



Seated Chest Supported Row (Neutral grip/Elbows in tight for lats): 3 Sets of 10-12

250x 14

265x12

265x11



Single Lat Cable Pulldown w/ Neutral Grip (Elbows tight to body, pulling straight down and back): 3 Sets of 10-12

Icaraian



160x12

160x12

180x10





Machine or Cable Rear Delts: 3 Sets of 12-15

Reverse pec deck

235x13

235x13

235x12


Standing Dual Cable Bicep Curls (Bayesian Curls): 3 Sets of 12-15
50x15
52x14
52x13


Standing Cable Straight Bar Curls: 3 Sets of 12-15
120x15
120x14
130x12

4 sets of 20 decline sit-ups.

30 minutes stair master 10 minutes incline walk
 
Carbs are heaven. I’m not even on that much but it’s crazy how much my attitude and energy has improved since we have increased. Workout was solid this morning. Weights are increasing and body feels spectacular!

Doing the accessories work was new for me but fun to hit a different body part on a leg day.

No cardio on leg days

Machine or Cable Lateral Raises (Side Delts) 3 Sets of 10-15

Cable lateral raise

15x15

20x14

20x11



• Machine or Cable Flys 3 Sets of 10-15

Seated cable fly

40x15

40x15

40x15



• Adductors: 2 Sets of 12-15

175x15

175x15



• Lying Curls: 2 Sets of 12-15

Prone lying leg curl

120x14

120x14



• Pendulum or Squat Variation: 2 Sets of 10-12

Smith squat

115x12

125x10



• Belt Squat: 2 Sets of 10-12

360x12

385x11



• Front foot Elevated Split Squats: 2 Sets of 12-15

25x15

25x13



• Donkey or Standing or Leg Press Calves: 3 Sets of 15-20

Donkey

235x20

250x20

250x20

250x17



• Abs 4sets of leg raises 15-20

X20

X20

X20

X20
 
Hopefully this is a good sign my metabolism is starting to really go as I woke up this morning and my stomach was growling.

Had a good solid workout. A lot of new movements from what we had been doing so I’m excited to watch my growth on these in the coming weeks. Have I said I love the carb increase? 😂

• Machine or Cable Lateral Raises (Side Delts) 4 Sets of 10-12

Matrix lateral raises

190x12

190x12

190x12

190x 11



• Incline Chest Machine, DB or BB Press: 3 Sets of 8-12

75x12

77.5x11

80x9





• Decline Press, DB, BB or Smith: 3 Sets of 8-12

Decline bb (new movement)

225x13

245x12

255x10



• Overhead Press Machine or DB: 3 Sets of 8-12

Db shoulder press(new movement)

55x12

60x12

60x



• Seated Machine Fly or Standing Cable Flys: 3 Sets of 12-15

Peck deck fly

220x14

220x14

220x12



• WG Standing BB/EZ Bar Upright Row: 2 Sets of 12-15

Db WIde grip upright row

40x15

45x14



• Incline French Press: 3 Sets of 10-12

35x13

40x12

45x10



• Triceps Pushdown: 3 Sets of 12-15

Black v bar push down

88x15

93x15

99x14



ABs 4 sets of 15-20

Nautilus weight crunch

70x20

90x20

90x20

100x18



40 minutes of cardio
 
erichuff1994 said:
How’d you like the decline bench? It’s my favorite bench
Click to expand...
I loved it!! I always hated chest as it’s a weak point for me but I’m growing to enjoy it now.

I used to do it a good amount but during the cut I didn’t touch it. I just felt really weak doing it as I haven’t don’t any free weights in 30 plus weeks. It’s probably a good thing to start back now and build it back doing the pause credit instead of just moving the weight as I used too.
 
dcdogz said:
wait until you wake up in the middle of the night hungry and consider eating your breakfast at 2am lol.
Click to expand...
I'm not even cutting and I'm there already...
 
Meetketchup said:
I'm going to remember ALL of this when you guys go through prep. You have no idea what hunger is!!! :ROFLMAO:
Click to expand...
Lol I have to complain about something on here because I can’t complain to my wife about it as she will tell me to shut up as when she did prep she was only eating this much…

If I’m not complaining about being hungry it will be me complaining about the 5 minutes of HIIT 😂 and @GasmanX called me out on that complaint already 😂
 
Bamm-bamm said:
Lol I have to complain about something on here because I can’t complain to my wife about it as she will tell me to shut up as when she did prep she was only eating this much…

If I’m not complaining about being hungry it will be me complaining about the 5 minutes of HIIT 😂 and @GasmanX called me out on that complaint already 😂
Click to expand...
If I was @Meetketchup I’d turn that HIIT right up to 10 minutes. The beatings will continue until morale improves!
 
Bamm-bamm said:
Lol I have to complain about something on here because I can’t complain to my wife about it as she will tell me to shut up as when she did prep she was only eating this much…

If I’m not complaining about being hungry it will be me complaining about the 5 minutes of HIIT 😂 and @GasmanX called me out on that complaint already 😂
Click to expand...
If I was @Meetketchup I’d turn that HIIT right up to 10 minutes. The beatings will continue until morale imoroves
Meetketchup said:
He was supposed to do a total of 10 minutes, but whatever. :) He was dropping weight doing it for only 5 so... lol
Click to expand...
fair enough 😉
 
Wow this mornings pull b workout was KILLER! A lot of new movements and it was very humbling. Definitely going to be feeling this one for a couple of days.

Medium Grip Pulldown: 3 Sets of 8-12

Lat bar medium grip pulldown

209x12

231x12

231x10



• Seated Lat Bar WG Cable Rows (Upper Back): 3 Sets of 8-12(new movement)

165x12

187x12

187x11



• Chest Supported Rows: 3 Sets of 10-12

Db chest supported rows(new movement)

70x12

75x12

80x11 start here next week



• Seated CG Cable Rows (Lats): 3 Sets of 10-12

209x11

209x11

209x10



• Inc Bench Prone DB Y-Raise: 3 Sets of 12-15

10x15

15x15

15x14



• Inc DB Curls: 3 Sets of 10-15 (new movement)
20x15
22.5x15
22.5x13

• Preacher Curls: 3 Sets of 10-15

Hammer strength preacher
115x15
125x14
125x12

ABs

Matrix seated weighted crunch

90x20

100x20

110x20

110x18



40 minutes of cardio where I was sweating like a pig. 🐷
 
Woke up extra early since it’s Easter to go find the gym just to make sure I didn’t miss the kids waking up and seeing what the Easter bunny brought.

Was a little worried about changing my sleep schedule but I ended up having a very solid leg day where I made progress on all of my exercises. I

I definitely almost completely failed on my last set of hack squats.

Leg Ext: 3 Sets of 12-15

235x15

240x15 start here

24514



Hack Squats 3 Sets of 10-15

135x15

145x13

160x8



Leg Press: 2 Sets of 10-15

8x14

8.5x13



Matrix prone Lying Leg Curls: 3 Sets of 12-15

110x15

115x14

115x14



RDL’s: 3 Sets of 12-15 Reps

185x15

185x14

185x12



Adductors : 2 Sets of 12-15

175x12

175x12



Donkey calf raises: 3 Sets of 15-20

235x20

235x20

235x20





Nautilus weighted crunch 4 sets 15-20

100x20

100x18

100x18

100x17
 
Bamm-bamm said:
I loved it!! I always hated chest as it’s a weak point for me but I’m growing to enjoy it now.

I used to do it a good amount but during the cut I didn’t touch it. I just felt really weak doing it as I haven’t don’t any free weights in 30 plus weeks. It’s probably a good thing to start back now and build it back doing the pause credit instead of just moving the weight as I used too.
Click to expand...
Not buying it lol. I remember your bench amraps a year or so ago 😎
 

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