Bamm-Bamm’s newbie journey

[Bamm-bamm]

That’s the best feeling when strength goes up even though you drop weight. Counter intuitive but ramps up the motivation!

Absolutely! Makes zero sense to me and I’m sure Coach ketchup can explain it but love leaving the gym feeling like I’m super human with weight on scale going down but moving more weights in the gym.

 

[GasmanX]

Absolutely! Makes zero sense to me and I’m sure Coach ketchup can explain it but love leaving the gym feeling like I’m super human with weight on scale going down but moving more weights in the gym.

100 percent. Yea I’d love to hear his insight on possible reasons for this phenomenon

 

[Meetketchup]

Absolutely! Makes zero sense to me and I’m sure Coach ketchup can explain it but love leaving the gym feeling like I’m super human with weight on scale going down but moving more weights in the gym.

100 percent. Yea I’d love to hear his insight on possible reasons for this phenomenon

Taking advantage of the rebound coming off a long cut. After the initial calorie bump, we're raising carbs slowly, while your metabolism is on fire allowing added energy for strength gains simultaneously recomping thus, the weight dropping. This is the perfect scenario and only happens when guys like Bamm have everything on point and train super hard. We will slowly back off cardio, while adding in more carbs throughout this growth phase STAYING as lean as possible. This is super important with natural guys, but so many less factors to worry about not being on gear. The numbers are not affected by any outside factors and easy to monitor.

 

[Bamm-bamm]

This is just insane! I’m dropping even more weight. This morning I woke up at 203.4 but I’m crushing the gym and my strength is through the roof.

5/16

FST7



Medium Grip Pulldown: 3 Sets of 8-12

Lat bar medium grip pulldown

231x12

236x12

236x11





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

192x12

209x11

209x11



• Chest Supported Rows: 3 Sets of 10-12

Db chest supported rows

95x12 move up to 100

95x12

95x12





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



FST7

209x15x14x12x10x8x7x5



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

20x15

20x15

20x15



• Inc DB Curls: 3 Sets of 10-15

35x15

40x13

40x12



• Preacher Curls: 3 Sets of 10-15

Hammer preacher curls

115x15

120x14

125x11





ABs

Matrix seated weighted crunch

120x20

120x20

120x20

130x18



40 minutes of cardio 30 minutes stair master 10 minutes incline walk

 

[Bamm-bamm]

Check in photos sent. Feeling good about where we are at but we will see what coach says. Heading to gym now for cardio and stretching.

 

[Bamm-bamm]

Solid leg session this morning but been a hectic day ever since this morning.

Legs are definitely already sore.

Leg Ext: 3 Sets of 12-15



Leg Ext: 3 Sets of 12-15

250x15

255x14

260x13





Hack Squats 3 Sets of 10-15

135x15

145x14

155x12



Leg Press: 2 Sets of 10-15



8.5x14

9x12



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



120x15

122.5x13

122.5x12





RDL’s: 3 Sets of 12-15 Reps

225x14

225x13

225x13



Adductors : 2 Sets of 12-15

165x15

165x13



Donkey calf raises: 3 Sets of 15-20

265x20

265x20

265x20





Nautilus weighted crunch seat on 5 4 sets 15-20

120x20

120x20

120x18

120x17

 

[Bamm-bamm]

Was absolutely exhausted last night and went to bed at 8pm. Woke up and went to the gym a little earlier than normal and had a nice push session. Moved up reps on almost everything except for flat where I stayed the same.

I have noticed I have crazy weight fluctuations around leg days. I was 203.4 Saturday and then did legs Sunday and woke up Monday at 207.

Seated Machine Fly: 3 Sets of 12-15



Peck deck

235x15 move up

250x15

250x15



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

Icarian incline

80x12

80x12

80x10





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



Nautilus chest press

220x12

220x11



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

Nautilus cable



30x14

30x13



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



Matrix machine lateral raise

190x15

190x15

192.5x15

192.5x14





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

Db upright row

45x15

45x14



Plate Loaded Dips: 3 Sets of 10-12

Hammer strength plate loaded dips

135x12

160x12

160x11



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

180x15

190x12



Matrix weighted crunch

110x20

120x20

120x18

120x18

 

[Meetketchup]

I have noticed I have crazy weight fluctuations around leg days. I was 203.4 Saturday and then did legs Sunday and woke up Monday at 207.

Same here. I can fluctuate +4lbs or so after a leg day.

 

[Bamm-bamm]

Did Rest/Pause Set on all back exercises. After last working set rested for 20 seconds then did another set to failure with same weight. This absolutely crushed me today as my back is toasted.

Weights continue to slowly increase as my energy has improved dramatically from the increase in carbs

Seated Machine Chest Supported Row

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

275x12

280x12

280x12x7





Assisted Pullups: 3 Sets of 10-12



40x12

40x12

40x12x7





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



270x12 move up

275x12

275x12x7



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

Icaraian



180x12

180x12

180x12x6





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

Reverse pec deck

235x15

235x15

235x14



Standing Dual Cable Bicep Curls (Bayesian Curls): 3 Sets of 12-15

60x15

60x15

70x13



Standing Cable Straight Bar Curls: 3 Sets of 12-15

150x15
150x14

150x13



4 sets of 20 decline sit-ups.



25 minutes stair master 10 minutes incline walk

 

[Bamm-bamm]

Leg day today and I’m now dead . Strength is going up and weights been going back down. I expect an increase tomorrow morning but then friday and Saturday I should have another big drop.

I am continuing to move the weights easier which is amazing. I’m really focusing on being controlled with weights and I feel like it’s truly paying off with results as I’m receiving more and more comments at work about how I’m getting bigger.

205 this morning upon waking up.

Nautilus Cable lateral raise

15x15

20x15

20x13



• Machine or Cable Flys 3 Sets of 10-15

Seated cable fly

70x15

80x14

80x14





• Adductors: 2 Sets of 12-15

185x15

185x13



• Lying Curls: 2 Sets of 12-15



Prone lying leg curl

125x15 move up

127.5x14



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



Smith squat

130x12

135x10



• Belt Squat: 2 Sets of 10-12

405x12

430x10



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

40x15

45x13



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

Seated calf raises

115x20

115x18

115x18



• Abs 4sets of leg raises 15-20

X20

X20

X20

X19

 

[Bamm-bamm]

I’m a slacker. Well not really a slacker but last night I cheated on my meal plan. I didn’t go crazy but my son was begging for us to have “protein “ granola cereal as I tell him it makes his muscles bigger so I had two bowls with him while we watched some tv together. I know in the grand scheme of things it will be ok but I felt like shit after eating it as my stomach was so bloated immediately but I couldn’t let a little kid eat more than me

I absolutely paid for it this morning as I was soaked in sweat as I was doing my cardio as my body definitely wasn’t used to all of the extra carbs.

Definitely helped with strength during the workout as well. Bodyweight only went up 3 pounds so I was 208 this morning which isn’t that bad considering I had leg day yesterday and my body usually gains at least 2 pounds after leg day. We will see how it reacts I guess tomorrow and Saturday.



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



Matrix lateral raises

195x12

195x12

197.5x12

197.5x11





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



Smith incline

100x12

105x12

110x11



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

Decline bb

255x12

265x12

275x11 spotter



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

Db shoulder press

70x12

70x12

70x12





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



Peck deck fly



235x15

235x15

235x14





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



Db WIde grip upright row

45x15

45x15



• Incline French Press: 3 Sets of 10-12

45x11

45x11

45x10



• Triceps Pushdown: 3 Sets of 12-15

Black v bar push down

99x15

99x115

104.5x13



ABs 4 sets of 15-20

Nautilus weight crunch

100x20

120x20

120x19

120x18





35 minutes of cardio

 

[Bamm-bamm]

Weight dropped back down into the 205 range and I had a solid workout this morning.

35 minutes of cardio post workout

Rest/Pause Set on all back exercises.



Medium Grip Pulldown: 3 Sets of 8-12

Lat bar medium grip pulldown

231x12

236x12

236x12x4





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

209x12

209x12

209x11x4



• Chest Supported Rows: 3 Sets of 10-12

Db chest supported rows

100x11

100x10

100x10x4





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





231x12

231x12

236x10x4



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

20x15

20x15

25x12x4



• Inc DB Curls: 3 Sets of 10-15

40x15

40x15

40x14



• Preacher Curls: 3 Sets of 10-15

Hammer preacher curls

115x15

120x13

120x12





ABs

Matrix seated weighted crunch

120x20

130x20

130x20

130x18

 

[Bamm-bamm]

Wow had an amazing night of sleep last night and woke up late. Weighed in at 205 today and just completed check in now I’m heading to the gym for some cardio.

 

[Bamm-bamm]

Coach has me doing some witchcraft as the last exercise each day this week and it’s humbling.

Overall very good workout today as I’m making some small improvements.



Hack Squats 3 Sets of 10-15 feet narrower than shoulder width

135x15

145x14

155x12 heavy AF



Leg Press: 2 Sets of 10-15

8.5x15

9x14



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



120x15 move up

125x14

130x12





RDL’s: 3 Sets of 12-15 Reps

225x14

225x14

225x13



Adductors : 2 Sets of 12-15

165x15

165x13



Donkey calf raises: 3 Sets of 15-20

265x20

280x20

280x18





Nautilus weighted crunch seat on 5 4 sets 15-20

120x20

130x20

130x19

130x



Leg extensions

1 SET - 8-10 REPS + 45 SEC REST
270x12

2 SET - AMRAP + 30 SEC REST

270x10

3 SET - AMRAP + 15 SEC REST

270x7

4 SET - AMRAP + 5 SEC REST 5 SET - 3/4

PARTIALS

270x8



REST 2/3 MINUTES

1 SET - AMRAP + 5 SEC REST

270x9

2 SET - AMRAP + 15 SEC REST

270x5

3 SET - AMRAP + 30 SEC REST

270x6

4 SET - AMRAP

270x3

 

[Bamm-bamm]

push a complete! That witchcraft at the end with lateral raises was something else.

Cardio 35 minutes

Seated Machine Fly: 3 Sets of 12-15



Peck deck

250x15

250x15

250x15



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

Icarian incline

80x12

80x12

80x11





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



Nautilus chest press

220x12

220x12



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

Nautilus cable

30x15

30x15





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

Db upright row

45x15

45x15



Plate Loaded Dips: 3 Sets of 10-12

Hammer strength plate loaded dips

135x12

160x12

160x11



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

88x15

93x



Matrix weighted crunch

120x20

120x20

130x18

130x17



Machine Lateral Raises (Side Delts)



1 SET - 8-10 REPS + 45 SEC REST

195x10

2 SET - AMRAP + 30 SEC REST

195x8

3 SET - AMRAP + 15 SEC REST

195x6

4 SET - AMRAP + 5 SEC REST 5 SET - 3/4

PARTIALS

195x4x4x3x3x3





REST 2/3 MINUTES

1 SET - AMRAP + 5 SEC REST

195x8

2 SET - AMRAP + 15 SEC REST

195x7

3 SET - AMRAP + 30 SEC REST

195x6

4 SET - AMRAP

195x6

 

[Bamm-bamm]

Had to make Tuesday my off day as life just got busy.

Did back today and it was a solid session.

Assisted Pullups: 3 Sets of 10-12

40x12

40x12

40x12

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


275x12

275x12

280x12

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

Icaraian

180x12

180x12

180x12





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

Reverse pec deck

235x15

235x15

235x14



Standing Dual Cable Bicep Curls (Bayesian Curls): 3 Sets of 12-15

60x15

70x14

70x13



Standing Cable Straight Bar Curls: 3 Sets of 12-15

150x15

160x15

160x14



Seated Chest Supported Row (Elbows In)



1 SET - 8-10 REPS + 45 SEC REST

275x10

2 SET - AMRAP + 30 SEC REST

275x8

3 SET - AMRAP + 15 SEC REST

275x7

4 SET - AMRAP + 5 SEC REST

275x6

5 SET - 3/4

PARTIALS

275x6



REST 2/3 MINUTES

1 SET - AMRAP + 5 SEC REST

275x10

2 SET - AMRAP + 15 SEC REST

275x5

3 SET - AMRAP + 30 SEC REST

275x5

4 SET - AMRAP

275x4



4 sets of 20 decline sit-ups.


35 minutes stair master

 

[Bamm-bamm]

Legs b was a success this morning as I survived. the hamstring action at the end was something else.

Nautilus Cable lateral raise

15x15

20x15

20x12



• Machine or Cable Flys 3 Sets of 10-15

Seated cable fly

70x15

80x15

80x14




• Adductors: 2 Sets of 12-15

185x15
185x14


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



Smith squat

130x12

135x10



• Belt Squat: 2 Sets of 10-12

405x12 move up to 415

430x12



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

45x15

45x15



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

Matrix calf raises

250x20

250x20

250x20



• Abs 4sets of leg raises 15-20

X20

X20

X20

X19



Leg curls



1 SET - 8-10 REPS + 45 SEC REST

140x 10

2 SET - AMRAP + 30 SEC REST

140x8

3 SET - AMRAP + 15 SEC REST

140x6

4 SET - AMRAP + 5 SEC REST

140x6

5 SET - 3/4

PARTIALS

140x6





REST 2/3 MINUTES

1 SET - AMRAP + 5 SEC REST

140x6

2 SET - AMRAP + 15 SEC REST

140x5

3 SET - AMRAP + 30 SEC REST

140x4

4 SET - AMRAP

140x3

 

[Bamm-bamm]

Push b complete. Making progress across the board


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

Matrix lateral raises

195x12 move up

197.5x12

197.5x12

200x10





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



Smith incline

105x12 move up

110x12

115x12



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

Decline bb

265x12

275x12

275x11



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

Db shoulder press

70x12

70x12

75x11





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



Db WIde grip upright row

45x15

45x14



• Incline French Press: 3 Sets of 10-12



45x12

45x11

45x10





• Triceps Pushdown: 3 Sets of 12-15



Black v bar push down





99x15

104.5x14

104.5x13







ABs 4 sets of 15-20



Nautilus weight crunch



120x20

120x20

120x20

120x20



Chest fly

Seater cable fly



1 SET - 8-10 REPS + 45 SEC REST

70x10

2 SET - AMRAP + 30 SEC REST

70x8

3 SET - AMRAP + 15 SEC REST

70x7

4 SET - AMRAP + 5 SEC REST

70x6

5 SET - 3/4

PARTIALS

70x5



REST 2/3 MINUTES

1 SET - AMRAP + 5 SEC REST

70x10

2 SET - AMRAP + 15 SEC REST

70x6

3 SET - AMRAP + 30 SEC REST

70x6

4 SET - AMRAP

70x4



35 minutes of cardio

 

[Bamm-bamm]

Check in photos sent and headed to gym for pull session now.

 

[Bamm-bamm]

Leg day with no intensifiers almost feels like cheating but definitely needed it as I was tired ending this last week.

Had a solid sesssion as my intensity increased I feel like and I was able to increase reps on a few exercises.

Leg Ext: 3 Sets of 12-15



Leg Ext: 3 Sets of 12-15

260x15

260x15

260x14





Hack Squats 3 Sets of 10-15 feet narrower than shoulder width

135x15

145x15

155x13



Leg Press: 2 Sets of 10-15



9x15

9x14



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



125x15

130x14

130x13





RDL’s: 3 Sets of 12-15 Reps

225x15

225x15

225x14



Adductors : 2 Sets of 12-15

175x15

175x13



Donkey calf raises: 3 Sets of 15-20

280x20

280x20

280x18



Nautilus weighted crunch seat on 5 4 sets 15-20

130x20

130x20

130x20

130x20

 

[Meetketchup]

Leg day with no intensifiers almost feels like cheating but definitely needed it as I was tired ending this last week.

Had a solid sesssion as my intensity increased I feel like and I was able to increase reps on a few exercises.

You've been pushing super hard so taking a step back to move two steps forward is sometimes needed.

 

[BC22]

Leg day with no intensifiers almost feels like cheating but definitely needed it as I was tired ending this last week.

Had a solid sesssion as my intensity increased I feel like and I was able to increase reps on a few exercises.

Leg Ext: 3 Sets of 12-15



Leg Ext: 3 Sets of 12-15

260x15

260x15

260x14





Hack Squats 3 Sets of 10-15 feet narrower than shoulder width

135x15

145x15

155x13



Leg Press: 2 Sets of 10-15



9x15

9x14



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



125x15

130x14

130x13





RDL’s: 3 Sets of 12-15 Reps

225x15

225x15

225x14



Adductors : 2 Sets of 12-15

175x15

175x13



Donkey calf raises: 3 Sets of 15-20

280x20

280x20

280x18



Nautilus weighted crunch seat on 5 4 sets 15-20

130x20

130x20

130x20

130x20

I feel the same way when I don’t see intensifiers for the week!

 

[Bamm-bamm]

I feel the same way when I don’t see intensifiers for the week!

It will be a good “break” but we are always ready for them the next week

 

[Bamm-bamm]

Took a pre workout this morning and definitely crushed today’s workout. Weight moved up in everything I did.

Cardio was a breeze.

Sitting at 208 this morning.

Seated Machine Fly: 3 Sets of 12-15



Peck deck

250x15

250x15

250x15



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

Icaraiann incline

80x12

82.5x12

85x10





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



Nautilus chest press

220x12

230x10



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

Nautilus cable



30x15

30x14



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



Matrix machine lateral raise

195x15

195x15

195x

192.5x14





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

Db upright row

45x15

50x12



Plate Loaded Dips: 3 Sets of 10-12

Hammer strength plate loaded dips

135x12

160x12

160x12



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

93x15

99x13



Matrix weighted crunch

130x20

140x20

140x18

140x17

 

[Meetketchup]

Sitting at 208 this morning.

Up 13-14lbs since cut and staying lean af.

 

[PlatePusher]

 

[Bamm-bamm]

Another solid day of progress in the books.

Seated Machine Chest Supported Row

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

280x12

285x11

285x11



Assisted Pullups: 3 Sets of 10-12

40x12

40x12

40x12





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



280x12

280x12

280x12



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

Icaraian



180x12

180x12

180x12





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

Reverse pec deck

235x15

235x15

235x14



Standing Dual Cable Bicep Curls (Bayesian Curls): 3 Sets of 12-15

60x15

70x14

70x13



Standing Cable Straight Bar Curls: 3 Sets of 12-15

150x15

160x15

160x14


4 sets of 20 decline sit-ups.


35 minutes stair master

 

[JC33]

Proud of you man, you’ve definitely came a long way

 

[Bamm-bamm]

Proud of you man, you’ve definitely came a long way

Appreciate this!! Now it’s time to get big!!

 

[JC33]

Appreciate this!! Now it’s time to get big!!

I seen that transformation bro you already look killer