Bamm-Bamm’s newbie journey

[BigD9795]

We throw the low rep intensifier in for strength once in a while, higher reps make you grow.

Bring them all! I love all of it. LFG!

 

[Meetketchup]

Bring them all! I love all of it. LFG!

Settle down Dorian.

 

[Bamm-bamm]

Check in is complete. Up about .5 pounds for my average weight from last week and coach was happy with the progress. Finished the week at 215

Stoked about intensifiers for this week. It is sets of 20 on all of the below after my last working set:

Side laterals
Leg Press
Flys
Row of choice
Leg Curl
bicep curl of choice
tricep of choice

Going to be challenging but that’s how we grow

 

[Bamm-bamm]

Coach added some fun intensifiers of 20 rep sets after my last working set. For today it was on leg press and hamstring curls.

Matrix Leg Ext: 3 Sets of 12-15

260x22

260x22

260x22

New Hack Squat machine 3 Sets of 10-15 shoulder width

190x15

205x14

205x13


Body masters Leg Press: 2 Sets of 10-15

Intensifier last set x20
9.5x15 move up to 10

10x14

8x22



Life fitness Lying Leg Curls: 3 Sets of 12-15

Intensifier last set x20
175x15

175x15

135x20


RDL’s: 3 Sets of 12-15 Reps

225x15

245x15

245x14


Matrix Adductors : 2 Sets of 12-15

190x15

195x15

Matrix calf raises: 3 Sets of 15-20

305x20

305x20

305x20


Hammer strength weighted crunch seated 4 sets 15-20

80x20

80x20

80x20

80x20

 

[Bolan]

 

[Bamm-bamm]

This intensifier was awesome today. Definitely pushed me. I was able to move up in reps/ weight on everything I did this morning which is always a big win.

25 minutes on stair master

intensifier -after last set add a set of 20

Flys
Lateral raises
Tricep



Seated Machine Fly: 3 Sets of 12-15
Peck deck

295x15

295x15

295x15

265x20



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

85x12

90x11

90x10



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

235x12

240x11


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

35x15

40x14

30x20



Machine Lateral Raises (Side Delts) 4 Sets of 10-15
Matrix machine lateral raise

205x15

205x15

205x14

205x14

170x21


WG Standing BB/EZ Bar Upright Row: 3 Sets of 10-15
Db upright row

55x15

55x15

60x12



Plate Loaded Dips: 3 Sets of 10-12
Hammer strength plate loaded dips

160x12

170x12

170x11



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

104x15
104x14
93x18x3


Matrix weighted crunch

155x20
155x20
155x18

155x18

 

[Bigjape34]

This intensifier was awesome today. Definitely pushed me. I was able to move up in reps/ weight on everything I did this morning which is always a big win.

25 minutes on stair master

intensifier -after last set add a set of 20

Flys
Lateral raises
Tricep



Seated Machine Fly: 3 Sets of 12-15
Peck deck

295x15

295x15

295x15

265x20



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

85x12

90x11

90x10



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

235x12

240x11


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

35x15

40x14

30x20



Machine Lateral Raises (Side Delts) 4 Sets of 10-15
Matrix machine lateral raise

205x15

205x15

205x14

205x14

170x21


WG Standing BB/EZ Bar Upright Row: 3 Sets of 10-15
Db upright row

55x15

55x15

60x12



Plate Loaded Dips: 3 Sets of 10-12
Hammer strength plate loaded dips

160x12

170x12

170x11



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

104x15
104x14
93x18x3


Matrix weighted crunch

155x20
155x20
155x18

155x18

Helluva way to start the day!

 

[Bamm-bamm]

Helluva way to start the day!

Absolutely love the long weekends! Now off for family time

 

[Bamm-bamm]

Probably one of my better pull workouts I have had. Was a heck of a workout and the 20 reps were amazing to end on.

Intensifier after last set perform a set of 20

1 Row

1 Bicep movement



Seated Machine Chest Supported Row
(Pronated Grip/Elbows Wide for Rhomboid Focus): 3 Sets of 10-12

Intensifier
305x12

305x11

305x10

265x21


Assisted Pullups: 3 Sets of 10-12

40x15

40x14

40x14



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

305x13

305x13

305x12



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

Icaraian

180x14

180x14

180x13





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

Reverse pec deck
250x15

250x14

250x14



Standing Dual Cable Bicep Curls (Bayesian Curls): 3 Sets of 12-15
80x15

90x14

90x13

65x20



Standing Cable Straight Bar Curls: 3 Sets of 12-15
170x15

170x15

170x14


4 sets of 20 decline sit-ups.


25 minutes stair master

 

[BigD9795]

Probably one of my better pull workouts I have had. Was a heck of a workout and the 20 reps were amazing to end on.

Intensifier after last set perform a set of 20

1 Row

1 Bicep movement



Seated Machine Chest Supported Row
(Pronated Grip/Elbows Wide for Rhomboid Focus): 3 Sets of 10-12

Intensifier
305x12

305x11

305x10

265x21


Assisted Pullups: 3 Sets of 10-12

40x15

40x14

40x14



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

305x13

305x13

305x12



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

Icaraian

180x14

180x14

180x13





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

Reverse pec deck
250x15

250x14

250x14



Standing Dual Cable Bicep Curls (Bayesian Curls): 3 Sets of 12-15
80x15

90x14

90x13

65x20



Standing Cable Straight Bar Curls: 3 Sets of 12-15
170x15

170x15

170x14


4 sets of 20 decline sit-ups.


25 minutes stair master

Great stuff! Love that intensifier.

 

[Bamm-bamm]

Good session today even though I had 3 intensifiers.

Intensifier
After last set drop to weight can do 20 reps

Lateral raises
Fly
Leg curls


4 sets of machine or cable lateral raise 12-15

Intensifier

Nautilus Cable lateral raise

25x15

25x14

25x14

25x13

15x21


• Machine or Cable Flys 3 Sets of 10-15

Intensifier
Pectoral fly matrix

160x15

162.5x14

162.5x13

140x20


2 Sets of db Upright Rows 12-15

60x14

60x12



• Adductors: 2 Sets of 12-15

205x15

205x15



• Lying Curls: 2 Sets of 12-15

Intensifier
Prone lying leg curl

145x15

145x15

115x21



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

135x12

140x11


• Belt Squat: 2 Sets of 10-12

Pit shark

450x15

450x13



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

65x15 move up

65x15



• Donkey or Standing or Leg Press Calves: 3 Sets of 15-20
Donkey calf raises
305x23

305x23

305x22


• Abs 4sets of leg raises 15-20

X25

X25

X25

X25

 

[Bamm-bamm]

Absolutely crazy day at work. Had an amazing workout this morning though. Cardio post workout for 25. Hopefully going to bed early tonight as I need the rest

Intensifier
Lateral raises
Fly
Tricep



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

Matrix lateral raises

207.5x14

207.5x14

207.5x14

207.5x13

180x20



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

Smith incline

125x12

127.5x10

127.5x10





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

Decline bb

295x10

295x10

300x8



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

Db shoulder press

75x13

80x12

80x10



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

Peck deck fly

280x15

280x15

280x13

250x20



• WG Standing BB/EZ Bar Upright Row: 3 Sets of 12-15
Db WIde grip upright row

60x14

60x13

60x12



• Incline French Press: 3 Sets of 10-12

60x12

60x12

60x11
50x20


• Triceps Pushdown: 3 Sets of 12-15
Black v bar push down

110x15

115x15

115x14





ABs 4 sets of 15-20
Nautilus weight crunch

130x20

130x20

135x20

135x18

 

[Bamm-bamm]

Absolutely crazy day at work. Had an amazing workout this morning though. Cardio post workout for 25. Hopefully going to bed early tonight as I need the rest

Intensifier
Lateral raises
Fly
Tricep



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

Matrix lateral raises

207.5x14

207.5x14

207.5x14

207.5x13

180x20



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

Smith incline

125x12

127.5x10

127.5x10





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

Decline bb

295x10

295x10

300x8



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

Db shoulder press

75x13

80x12

80x10



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

Peck deck fly

280x15

280x15

280x13

250x20



• WG Standing BB/EZ Bar Upright Row: 3 Sets of 12-15
Db WIde grip upright row

60x14

60x13

60x12



• Incline French Press: 3 Sets of 10-12

60x12

60x12

60x11
50x20


• Triceps Pushdown: 3 Sets of 12-15
Black v bar push down

110x15

115x15

115x14





ABs 4 sets of 15-20
Nautilus weight crunch

130x20

130x20

135x20

135x18

 

[Bamm-bamm]

Absolutely crazy day at work. Had an amazing workout this morning though. Cardio post workout for 25. Hopefully going to bed early tonight as I need the rest

Intensifier
Lateral raises
Fly
Tricep



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

Matrix lateral raises

207.5x14

207.5x14

207.5x14

207.5x13

180x20



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

Smith incline

125x12

127.5x10

127.5x10





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

Decline bb

295x10

295x10

300x8



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

Db shoulder press

75x13

80x12

80x10



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

Peck deck fly

280x15

280x15

280x13

250x20



• WG Standing BB/EZ Bar Upright Row: 3 Sets of 12-15
Db WIde grip upright row

60x14

60x13

60x12



• Incline French Press: 3 Sets of 10-12

60x12

60x12

60x11
50x20


• Triceps Pushdown: 3 Sets of 12-15
Black v bar push down

110x15

115x15

115x14





ABs 4 sets of 15-20
Nautilus weight crunch

130x20

130x20

135x20

135x18

 

[Bamm-bamm]

Last workout of the week done. Back is definitely worn down but I’m feeling great overall. Made some progress this week on some lifts and weight has started to fluctuate down so that means more food may be on the way.

Intensifier add 20 reps after last working set

row movement
Bicep movement



Medium Grip Pulldown: 3 Sets of 8-12

Lat bar medium grip pulldown



236x12

253x12

253x11





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

258x12 move up

275x12

275x11





• Chest Supported Rows: 3 Sets of 10-12

Db chest supported rows

110x12

110x12

110x11





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



258x13 move up

275x12

280x10

235x20



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

25x15

30x15

30x14



• Inc DB Curls: 3 Sets of 10-15

45x14

45x14

45x12



• Preacher Curls: 3 Sets of 10-15

Hammer Easy bar preacher curl

120x15

120x15

120x14
100x21


ABs



Matrix seated weighted crunch

157.5x20

157.5x20

157.5x20

157.5x20

 

[Bamm-bamm]

Saturday check in just sent. Weight is up I believe .2 pounds from last week but I feel like we are making great progress.

Definitely ready for this off day though as my body needs the relaxation. Aka I want to watch football

 

[Meetketchup]

Definitely ready for this off day though as my body needs the relaxation. Aka I want to watch football

And more food this week!

 

[Bamm-bamm]

And more food this week!

That’s always a win

 

[Bamm-bamm]

Great leg day this Morning! Really pushed hard and reps continue to increase. Pump was amazing on quads today.

Matrix Leg Ext: 3 Sets of 12-15

260x23

260x23

260x23


New Hack Squat machine 3 Sets of 10-15 shoulder width
205x15

210x14

210x13


Body masters Leg Press: 2 Sets of 10-15
10x15

10x14


Life fitness Lying Leg Curls: 3 Sets of 12-15
175x15 move up

180x14

140x21



RDL’s: 3 Sets of 12-15 Reps

225x15

245x15

245x14



Matrix Adductors : 2 Sets of 12-15

195x15

200x13



Matrix calf raises: 3 Sets of 15-20

305x22

305x22

305x22



Hammer strength weighted crunch seated 4 sets 15-20

80x20
80x20
80x20
80x20

 

[Doug 64]

Great leg day this Morning! Really pushed hard and reps continue to increase. Pump was amazing on quads today.

Matrix Leg Ext: 3 Sets of 12-15

260x23

260x23

260x23


New Hack Squat machine 3 Sets of 10-15 shoulder width
205x15

210x14

210x13


Body masters Leg Press: 2 Sets of 10-15
10x15

10x14


Life fitness Lying Leg Curls: 3 Sets of 12-15
175x15 move up

180x14

140x21



RDL’s: 3 Sets of 12-15 Reps

225x15

245x15

245x14



Matrix Adductors : 2 Sets of 12-15

195x15

200x13



Matrix calf raises: 3 Sets of 15-20

305x22

305x22

305x22



Hammer strength weighted crunch seated 4 sets 15-20

80x20
80x20
80x20
80x20

Strong work bro. I don't want to undermine your post but I am very interested in the new Hack squat machine as they are totally my thing where squats come in. If you get an opportunity, could I ask you to take a picture of that station the next time you're at the gym?

 

[Bamm-bamm]

Strong work bro. I don't want to undermine your post but I am very interested in the new Hack squat machine as they are totally my thing where squats come in. If you get an opportunity, could I ask you to take a picture of that station the next time you're at the gym?

Appreciate it! I will absolutely take a pic and post it of the new hack machine and the old one.

 

[Bamm-bamm]

Started the work week off with a solid workout. Continuing to progress in reps. Very surprised about this workout as I wasn’t expecting to be able to push 95 on the incline but I controlled the weight very well.

Seated Machine Fly: 3 Sets of 12-15

Peck deck

295x16

295x16

295x16


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

Icarian incline

85x13

90x12

95x7



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

Nautilus chest press

240x12

240x11



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

Nautilus cable

40x14

40x14

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

Matrix machine lateral raise

205x15

205x15

207.5x15

207.5x14


WG Standing BB/EZ Bar Upright Row: 3 Sets of 10-15
Db upright row

55x15
60x15
60x13



Plate Loaded Dips: 3 Sets of 10-12
Hammer strength plate loaded dips

170x12 move up
170x12
170x12



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

104x15
104x14



Matrix weighted crunch

160x20
160x20
160x20
160x18

Finished with 25 minutes stair master.

 

[Bamm-bamm]

Really solid pull day definitely continuing to see progression on all of my lifts. Not complaining at all but as we continue to increase carbs it’s definitely interesting to me how at times I feel full and other times I’m starving. We are only up to 410g so it’s not a ton compared to others but most of my carbs are coming from rice so it’s pretty clean overall.


Seated Machine Chest Supported Row
(Pronated Grip/Elbows Wide for Rhomboid Focus): 3 Sets of 10-12

305x12

305x12

305x12


Assisted Pullups: 3 Sets of 10-12

40x16

40x15

40x15



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

305x15

305x14

305x14



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

Icaraian

180x15

180x15

180x13





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

Reverse pec deck

250x15

250x15

265x13



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

80x15

90x15

90x13



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

180x13

180x12

180x12


4 sets of 20 decline sit-ups.

25 minutes stair master

 

[Meetketchup]

The higher carb we go the more you'll what foods you can easily digest and others that are harder. I can pound rice products and NEVER get full but add in a meal of potato and its bloat town. All individual.

 

[Bamm-bamm]

Legs are done and crushed. Continuing to progress with small improvements rep wise

Weight jumped up a little to start the week with the increased carbs but has flattened out the last two days. Currently at 410 carbs a day.

4 sets of machine or cable lateral raise 12-15
Nautilus Cable lateral raise

25x15

25x14

25x14

25x14



• Machine or Cable Flys 3 Sets of 10-15
Pectoral fly matrix

160x15

162.5x15

162.5x13



2 Sets of db Upright Rows 12-15

60x14

60x13


• Adductors: 2 Sets of 12-15

205x15

205x15



• Lying Curls: 2 Sets of 12-15

Prone lying leg curl

150x14

150x13



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

135x12

140x12



• Belt Squat: 2 Sets of 10-12

Pit shark

450x16

450x13



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

70x13

70x12



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

305x23

305x23

305x23



• Abs 4sets of leg raises 15-20

X25

X25

X25

X25

 

[Bamm-bamm]

Woke up a little later today and didn’t want to rush through my workout as I have a longer day than normal at work. Knocked out 25 minutes of cardio this morning and then will hit push session tomorrow morning and make today my off day.

Weights been flatter since the initial increase after carbs were increased.

 

[Bamm-bamm]

Got home late last night but woke up early and took some pre workout and crushed my push session. Increasing reps on everything we did.

Body weight is actually fluctuating down now which even though we just raised carbs so I’m pretty excited about that. This morning I was 215.6

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

Matrix lateral raises

207.5x15

207.5x15

207.5x15

207.5x14


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

Smith incline

125x12 move up

127.5x12

130x10



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

Decline bb

295x11

295x10

300x9


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

Db shoulder press

80x12

80x11

80x10



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

Peck deck fly

280x15

280x15

280x14



• WG Standing BB/EZ Bar Upright Row: 3 Sets of 12-15

Db WIde grip upright row

60x15

60x14

60x13



• Incline French Press: 3 Sets of 10-12

60x12

60x12

60x11


• Triceps Pushdown: 3 Sets of 12-15

Black v bar push down

110x15

115x15

115x13


ABs 4 sets of 15-20
Nautilus weight crunch

135x20

135x20

135x20

135x20

 

[Bamm-bamm]

Great night of sleep and just sent my check in photos. Now I’m headed to do a pull session and cardio. Hopefully gym isn’t to crowded this morning.

 

[Bamm-bamm]

Double post.

 

[Bamm-bamm]

Had a good pull day. Reps continue to increase and this next week I will be attempting to move up.

Finished up my workout to coach saying we are increasing carbs to 430 on training days which is exciting.

Medium Grip Pulldown: 3 Sets of 8-12

Lat bar medium grip pulldown


236x12

253x12

253x11


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

275x12

275x12

280x11



• Chest Supported Rows: 3 Sets of 10-12

Db chest supported rows

110x12 move up

110x12

110x12


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

275x12 move up

280x12

280x12



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

25x15 move up

30x15

30x15



• Inc DB Curls: 3 Sets of 10-15

45x15

45x15

45x13



• Preacher Curls: 3 Sets of 10-15

Hammer Easy bar preacher curl

125x15

125x15

125x14



ABs



Matrix seated weighted crunch

160x20

160x20

160x20

160x20