Bamm-Bamm’s newbie journey

[TommyJam]

coach saying we are increasing carbs to 430 on training days which is exciting.

whats your weight up to now bamm?

 

[Bamm-bamm]

whats your weight up to now bamm?

215.6 this morning. Had a jump on Monday and then stayed relatively flat the rest of the week around 215.4-215.6

 

[Bamm-bamm]

Leg a day today was solid. Increased reps on everything and quads are crushed.


Matrix Leg Ext: 3 Sets of 12-15

260x24

260x24

260x24


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

210x15

215x13


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

10x14


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

180x15

180x14


RDL’s: 3 Sets of 12-15 Reps

245x15

245x15

255x13


Matrix Adductors : 2 Sets of 12-15

200x15

200x14


Matrix calf raises: 3 Sets of 15-20

305x24

305x23

305x23


Hammer strength weighted crunch seated 4 sets 15-20

80x20

80x20

80x20

80x20

 

[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?

@Doug 64 these are the 3 hack squats we have. I personally have become a fan of the Icarian one over the other two

 

[Doug 64]

@Doug 64 these are the 3 hack squats we have. I personally have become a fan of the Icarian one over the other two

They seem relatively similar to the one I use.

 

[Bamm-bamm]

Icaraian incline kicked my butt this morning. Other than that I had a great night of sleep and had a solid workout. Reps continue to rise.

Coach did lower 2 of my cardio’s to only 20 minutes this week but I knocked out 25 on stair master today.

Seated Machine Fly: 3 Sets of 12-15

Peck deck

295x17

295x17

295x16


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

Icarian incline

90x12

92.5x11

92.5x10



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

Nautilus chest press

240x12

240x12


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

Nautilus cable

40x15

40x14


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

Matrix machine lateral raise

207.5x15

207.5x15

207.5x15

207.5x14



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


Db upright row

60x15

60x15

60x13


Plate Loaded Dips: 3 Sets of 10-12

Hammer strength plate loaded dips

180x12

180x12

180x12


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

104x15

104x14


Matrix weighted crunch

162.5x20

162.5x20

162.5x20

162.5x18

 

[Bamm-bamm]

Double drop sets as my intensifier on all back this week was pretty fun! Definitely feeling it.

Great workout though this morning. Weight jumped up a pound to 216.8. Curious what will happen for rest of week.

Cardio was a Breeze knocked out a 25 minute session.

Double drop set on all back exercises after last working set



Seated Machine Chest Supported Row

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

305x13

305x12

305x12 250x12 205x12


Assisted Pullups: 3 Sets of 10-12

40x16

40x15

40x15 50x10 60x7


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

305x16

305x15

305x15 250x12 200x10


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

Icaraian

180x16

180x15

180x14 150x.13. 120x12


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

Reverse pec deck

250x15

265x13

265x14 215x12 175x11



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

40x15

45x14

50x10



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

82x15

88x15

93x11

4 sets of 20 decline sit-ups.



25 minutes stair master

 

[Bamm-bamm]

Way too many people at the gym this morning. Had to do pit shark before squats and it through me off entirely. Now that I’m done whining it was a good workout overall.

I’m continuing to progress and I actually got complimented about my leg veins by some dude which was super awkward because it was a vein running on my inner legs that you see when I was doing adductors. Who the hell makes eye contact with another dude during that ?

No cardio today.

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

162.5x15

162.5x15

165x12

2 Sets of db Upright Rows 12-15

60x14

60x13



• Adductors: 2 Sets of 12-15

210x15

210x14



• 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

140x11



• Belt Squat: 2 Sets of 10-12

Pit shark

450x15

450x14


• 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

305x22


• Abs 4sets of leg raises 15-20

X26

X26

X25

X25

 

[TommyJam]

I actually got complimented about my leg veins by some dude which was super awkward because it was a vein running on my inner legs that you see when I was doing adductors. Who the hell makes eye contact with another dude during that ?

bro I'm dieing here. dude might as well come over and say "nice cock"

 

[Bamm-bamm]

really good session this morning and then immediately a crazy day. So happy I workout in the morning.

20 minutes of cardio.

Weight is starting to fluctuate back down after jumping up.

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

Matrix lateral raises

207.5x16

207.5x15

207.5x15

207.5x15



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

Smith incline

127.5x12

130x11

130x10



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

Decline bb

295x12

295x11

295x11



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

Db shoulder press

80x12

80x12

80x11



• 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

60x15

60x13



• Incline French Press: 3 Sets of 10-12

60x12

60x12

60x12



• Triceps Pushdown: 3 Sets of 12-15

Black v bar push down

115x15

115x15

115x14


ABs 4 sets of 15-20

Nautilus weight crunch

135x20

135x20

135x20

135x20

 

[Bamm-bamm]

Friday was another busy day but I got my workout in. Continuing to make progress on all of my lifts.

Double drop set after last set of each back exercise


20 minutes cardio


Medium Grip Pulldown: 3 Sets of 8-12

Lat bar medium grip pulldown

236x12

253x12

253x11 209x10 165x9



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

275x12

280x12

280x12 231x11 187x10


• Chest Supported Rows: 3 Sets of 10-12

Db chest supported rows

115x11

115x10

115x10 95x10 75x11


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



280x12 move up 5

280x12

280x12 231x10 187x12



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

30x15

30x15

30x15 25x12 20x10



• Inc DB Curls: 3 Sets of 10-15

45x15

45x15

45x14



• Preacher Curls: 3 Sets of 10-15

Hammer Easy bar preacher curl

125x15

125x15

130x12


ABs

Matrix seated weighted crunch

162.5x20

162.5x20

160x20

160x20

 

[Bamm-bamm]

Finished the week at 217 average weight which is a little over a pound up. Feeling very good about where we are at.

check in is complete. Cardio of 25 minutes done.

 

[Bamm-bamm]

Crushed legs today. Very happy with my continued progress. Quads are toast.

Matrix Leg Ext: 3 Sets of 12-15

260x25

260x25

260x24


icarian Hack Squat machine 3 Sets of 10-15 shoulder width
205x15 move up to 210

210x15

215x14





Body masters Leg Press: 2 Sets of 10-15

10x15

10x15



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



180x15

185x14

185x14



RDL’s: 3 Sets of 12-15 Reps

245x15 move up

245x15

255x14



Matrix Adductors : 2 Sets of 12-15

200x15

205x12



Matrix calf raises: 3 Sets of 15-20

305x24

305x23

305x23



Hammer strength weighted crunch seated 4 sets 15-20

80x20

80x20

80x20

80x20

 

[Bamm-bamm]

Double drop sets aren’t anything to play with. After my first set of flys my chest was sooo fatigued. I was able to maintain what I did from previous weeks but definitely pushed it to a whole different level.

25 minutes of cardio today


Double drop set all chest exercises after last working set



Seated Machine Fly: 3 Sets of 12-15

Peck deck

295x18

295x18

295x16 235x15 190x13





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

Icarian incline

90x12

92.5x11

92.5x9 70x14 60x12



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

Nautilus chest press

240x12

240x11 190x12 155x12



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

Nautilus cable

40x15

40x14 30x13 25x12





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

Matrix machine lateral raise

207.5x15

207.5x15

207.5x15

207.5x14



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



Db upright row

60x15

60x15

60x13



Plate Loaded Dips: 3 Sets of 10-12

Hammer strength plate loaded dips

180x12

180x12

180x12



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

104x15

104x14



Matrix weighted crunch

162.5x20

162.5x20

162.5x20

162.5x18

 

[Bamm-bamm]

Took a little while to loosen up today. I slept funny on my neck but once I loosened up I was ready to go. Definitely felt stronger today. The reps went up after those crazy double drop sets last week. Back is definitely already sore today.

Overall very good workout.

20 minutes on stair master today as I only have 1 25 minute session a week.

Seated Machine Chest Supported Row

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

305x14

305x14

305x13



Assisted Pullups: 3 Sets of 10-12

40x16

40x16

40x15



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

305x17

305x15

305x15



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

Icaraian

180x16

180x16

180x15



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

Reverse pec deck

250x15

265x13

265x14



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

40x15

45x14

50x10



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

82x15

88x15

93x11



4 sets of 20 decline sit-ups.


20 minutes stair master

 

[Bamm-bamm]

Today was one of those days where I just felt like a beast. Weight went up with everything I did and it was moving with ease.

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

165x15

165x14

165x14 130x12 110x10



2 Sets of db Upright Rows 12-15

60x14

60x13



• Adductors: 2 Sets of 12-15

210x15

215x14



• Lying Curls: 2 Sets of 12-15

Prone lying leg curl

150x15

150x13



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

Smith squat

135x14 move up to 145x

140x13



• Belt Squat: 2 Sets of 10-12

Pit shark

450x16

450x14



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

75x13

75x13


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


Donkey calf raises

305x25

305x24

305x24



• Abs 4sets of leg raises 15-20

X26

X26

X26

X26

 

[erichuff1994]

Today was one of those days where I just felt like a beast. Weight went up with everything I did and it was moving with ease.

Love those days!

 

[Bigjape34]

Today was one of those days where I just felt like a beast. Weight went up with everything I did and it was moving with ease.

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

165x15

165x14

165x14 130x12 110x10



2 Sets of db Upright Rows 12-15

60x14

60x13



• Adductors: 2 Sets of 12-15

210x15

215x14



• Lying Curls: 2 Sets of 12-15

Prone lying leg curl

150x15

150x13



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

Smith squat

135x14 move up to 145x

140x13



• Belt Squat: 2 Sets of 10-12

Pit shark

450x16

450x14



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

75x13

75x13


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


Donkey calf raises

305x25

305x24

305x24



• Abs 4sets of leg raises 15-20

X26

X26

X26

X26

Yeah man that’s what we love to hear the switch flipped for sure today !!

 

[Meetketchup]

Get those Natty gains, Bamm!

 

[Bamm-bamm]

Had someone that I worked in with when I was doing decline bb today and it made me realize how much I need a lifting buddy consistently. I went up 10 pounds on good reps with just knowing someone else was there so I wouldn’t die.

20 minutes on stairs post workout.

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

Matrix lateral raises

207.5x17

207.5x16

207.5x16

207.5x15



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

Smith incline

127.5x12

130x11

130x11



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

Decline bb spotter

295x12

300x11

305x9



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

Db shoulder press

80x12

80x12

80x12



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

Peck deck fly

280x15

280x15

280x15



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

Db WIde grip upright row

65x13

65x13

65x12



• Incline French Press: 3 Sets of 10-12

60x12

60x12

60x12



• Triceps Pushdown: 3 Sets of 12-15

Black v bar push down

115x15

115x15

115x15

ABs 4 sets of 15-20



Nautilus weight crunch

140x20

140x20

140x18

140x17

 

[Bamm-bamm]

Good pull session for the last one of the week. Not much to say as I continue to make progress and body weight is increasing.

20 minutes of stairs.

Medium Grip Pulldown: 3 Sets of 8-12

Lat bar medium grip pulldown
236x12

253x12

253x12


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

280x12

280x12

280x12


• Chest Supported Rows: 3 Sets of 10-12

Db chest supported rows

115x12

115x11

115x11



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



280x13

280x13

280x12



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

30x15

30x15

30x15



• Inc DB Curls: 3 Sets of 10-15

45x15

45x15

45x14



• Preacher Curls: 3 Sets of 10-15

Hammer Easy bar preacher curl

125x15

125x15

130x12



ABs



Matrix seated weighted crunch

162.5x20

162.5x20

162.5x20

165x18

 

[Bamm-bamm]

Good pull session for the last one of the week. Not much to say as I continue to make progress and body weight is increasing.

20 minutes of stairs.

Medium Grip Pulldown: 3 Sets of 8-12

Lat bar medium grip pulldown
236x12

253x12

253x12


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

280x12

280x12

280x12


• Chest Supported Rows: 3 Sets of 10-12

Db chest supported rows

115x12

115x11

115x11



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



280x13

280x13

280x12



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

30x15

30x15

30x15



• Inc DB Curls: 3 Sets of 10-15

45x15

45x15

45x14



• Preacher Curls: 3 Sets of 10-15

Hammer Easy bar preacher curl

125x15

125x15

130x12



ABs



Matrix seated weighted crunch

162.5x20

162.5x20

162.5x20

165x18

 

[Bamm-bamm]

Check in photos sent. Weights continuing to increase almost up to 218 average for the week.
Headed to do quick cardio session now and stretch.

 

[Bamm-bamm]

Solid workout today. Schedule was thrown off a bit so went later than normal but had a good workout. Quads are absolutely crushed today.

Taking the kids to the trampoline park will be very interesting post leg day.

Matrix Leg Ext: 3 Sets of 12-15

260x26

260x25

260x25


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

210x15

210x15

215x15



Body masters Leg Press: 2 Sets of 10-15

10x16

10x15



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

180x15

185x15

185x14



RDL’s: 3 Sets of 12-15 Reps

255x15

255x14

255x14



Matrix Adductors : 2 Sets of 12-15

200x15

205x14



Matrix calf raises: 3 Sets of 15-20

305x25

305x25

305x23



Vertical crunch machine 4 sets 15-20

70x20

70x20

70x20

70x18

 

[Bamm-bamm]

Very small improvements on reps this week but chest was absolutely toast at end of this push session.

Seated Machine Fly: 3 Sets of 12-15

Peck deck

295x20

295x20

295x18


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

Icarian incline

90x13

92.5x11

92.5x10



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

Nautilus chest press

240x12

240x12



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

Nautilus cable

40x15

40x14



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

Matrix machine lateral raise

207.5x16

207.5x15

207.5x15

207.5x15



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



Db upright row

60x15

60x15

60x14



Plate Loaded Dips: 3 Sets of 10-12

Hammer strength plate loaded dips

180x12

180x12

180x12



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

104x15

104x14


Matrix weighted crunch

165x20

165x20

165x20

165x19

 

[Doug 64]

Had someone that I worked in with when I was doing decline bb today and it made me realize how much I need a lifting buddy consistently. I went up 10 pounds on good reps with just knowing someone else was there so I wouldn’t die.

20 minutes on stairs post workout.

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

Matrix lateral raises

207.5x17

207.5x16

207.5x16

207.5x15



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

Smith incline

127.5x12

130x11

130x11



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

Decline bb spotter

295x12

300x11

305x9



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

Db shoulder press

80x12

80x12

80x12



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

Peck deck fly

280x15

280x15

280x15



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

Db WIde grip upright row

65x13

65x13

65x12



• Incline French Press: 3 Sets of 10-12

60x12

60x12

60x12



• Triceps Pushdown: 3 Sets of 12-15

Black v bar push down

115x15

115x15

115x15

ABs 4 sets of 15-20



Nautilus weight crunch

140x20

140x20

140x18

140x17

Bro I hear you on spot a partner. My buddy just came on the same shift and truck with me at work. He definitely lifts and I'm hoping he's gonna join the local gym so we can hit it together in the morning before work.

 

[Bamm-bamm]

Bro I hear you on spot a partner. My buddy just came on the same shift and truck with me at work. He definitely lifts and I'm hoping he's gonna join the local gym so we can hit it together in the morning before work.

That’s awesome! It helps so much!!

I think I finally found someone that will show up consistently. He said he will start this next week with me.

 

[Bamm-bamm]

Today was a day I didn’t want to get up but I got up and had a decent workout. Didn’t improve to much reps wise but increased a rep or two on certain exercises. Most reps stayed the same.

Seated Machine Chest Supported Row

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

305x15

305x14

305x14



Assisted Pullups: 3 Sets of 10-12

40x16

40x16

40x15


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

305x17

305x16

305x16


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

Icaraian

180x17

180x16

180x16



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

Reverse pec deck

265x14

265x14

265x14



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

40x15

45x14

50x10



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

82x15

88x15

93x11


4 sets of 20 decline sit-ups.


20 minutes stair master

 

[Bamm-bamm]

Woke up with a soar neck but once I loosened it up had a good workout. Reps increased slightly but I feel like I kicked my own ass today. My new workout partner made it which definitely helped push me a little harder.

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

25x15

25x15

25x14

25x14


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

165x15

165x15

165x15


2 Sets of db Upright Rows 12-15

60x15

60x14



• Adductors: 2 Sets of 12-15

210x15

215x15



• Lying Curls: 2 Sets of 12-15

Prone lying leg curl

150x15

150x14



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

Smith squat

145x11

145x10



• Belt Squat: 2 Sets of 10-12

Pit shark

450x17

450x15


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

75x14

75x14



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

305x25

305x24

305x25



• Abs 4sets of leg raises 15-20

X27

X27

X26

X26

 

[Doug 64]

Woke up with a soar neck but once I loosened it up had a good workout. Reps increased slightly but I feel like I kicked my own ass today. My new workout partner made it which definitely helped push me a little harder.

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

25x15

25x15

25x14

25x14


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

165x15

165x15

165x15


2 Sets of db Upright Rows 12-15

60x15

60x14



• Adductors: 2 Sets of 12-15

210x15

215x15



• Lying Curls: 2 Sets of 12-15

Prone lying leg curl

150x15

150x14



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

Smith squat

145x11

145x10



• Belt Squat: 2 Sets of 10-12

Pit shark

450x17

450x15


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

75x14

75x14



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

305x25

305x24

305x25



• Abs 4sets of leg raises 15-20

X27

X27

X26

X26

Google Image Result for https://media.tenor.com/sYysvBw76zMAAAAM/liar-liar-liar-liar-bathroom.gif

Had to do it bro!