Bamm-Bamm’s newbie journey

[Bamm-bamm]

Ever since we changed my diet around my sleep quality has really increased. I woke up this morning before the alarm ready to crush the gym.

Very happy with today’s session as weights increased and felt really good! Pit shark is really becoming a fun exercise as well.

Abductors
155x15
155x14

Seated leg curls
170x15
170x14

Free motion Pendulum squats
260x12 start at 280 next week
280x12
300x11


Pit shark belt squats
225x12
250x10


Straight leg deadlifts
215x12
225x12
225x11


Db walking lunges

2 sets walking lunges

Leg press calves
4x20
4x20
4x20
4x16

 

[Bamm-bamm]

Lateral raises have my delts extremely tired today. Was feeling myself and tried to increase incline but ended up missing the goal reps by one. Next week I will get it.

Machine lateral raise
160x12
160x12
160x12 myo 5x7

Icarain Incline chest press
80x12
80x12
82.5x9

Nautilus chest press
210x12
210x11

Peck deck fly
205x15 move up
220x15
220x15

Plate loaded dips machine
135x12
135x12
135x12

Db upright row
30x12
35x12 myo 5x7

St cable lateral raises
16.5x15
22x12 myo 4x8

Incline skull crushers
50x15
50x13
50x12

 

[Bamm-bamm]

Solid back day today focused on that stretch. I was drenched after cardio.

Machine pullover
160x12
160x12

Free motion Single arm cable pulldowns
140x12
140x12
160x12


Seated matrix chest supported row wide grip
190x12
190x12
195x11

Matrix diverging lat pull-down
150 x12
155x12

Single arm db rows
120x12
120x12

Peck deck rear Delts
190x12
190x12
190x12 move up

Standing straight bar cable curls

82x12
82x10

Standing dual cable bicep curls
35x12
35x12

 

[Bamm-bamm]

My weight continues to drop 227 as of this morning and I have continued to increase reps on most exercises. Really excited with the direction we are going as it’s noticeable and I am receiving compliments/questions about what I'm doing.

Today is check in/ rest day so I only did 15 minutes of walking this morning and some stretching.

 

[Meetketchup]

Week 5 check-in was money. Big Bamm down from 240lbs, and everything is dialed in. Dude is a machine.

 

[Bamm-bamm]

Slow progress in the gym but moving forward with solid reps despite the weight loss.


Adductors
120x15
125x14

Lying leg curls life fitness
140x15
150x13

Leg ext matrix (normal machine was broke)

160x15
175x15
175x15

Leg press
8.5x12
9x12
9x12

Hack squat
135x12
145x10
145x10

Donkey calf raises
4 sets 20

Split squat
10x15
10x15

 

[Bamm-bamm]

Got in and got it done this morning. 30 minutes of cardio post workout.


Machine lateral raise
160x12
165x12
167x12

Icarain Incline chest press
80x12
80x12
82.5x9

Nautilus chest press
210x12
210x11

Peck deck fly
220x15
220x15
220x14

Plate loaded dips machine
135x12
135x12
135x12

Db upright row
35x12
35x11

St cable lateral raises
16.5x15
22x13

Incline skull crushers
50x15
50x13
50x13

 

[Bamm-bamm]

Back day today and we added a set after my last set that has 20 seconds rest and then do as many reps as you can with good form. I was only able to do 4 or 5 like this but it did it’s job and kicked my butt


Machine pullover
160x12
160x12x5

Free motion Single arm cable pulldowns
140x12
140x12
160x12x4


Seated matrix chest supported row wide grip
190x12
195x12
195x12x5

Matrix diverging lat pull-down
150 x12
155x12x6

Single arm db rows
120x12
120x12x4

Peck deck rear Delts
205x12
205x11
205x11

Standing straight bar cable curls

82x12
82x10

Standing dual cable bicep curls
35x12
35x11

 

[Meetketchup]

Back day today and we added a set after my last set that has 20 seconds rest and then do as many reps as you can with good form. I was only able to do 4 or 5 like this but it did it’s job and kicked my butt

That back has no other option but to grow.

 

[Ponygod]

Very impressive log, just joining in. Love your consistency. Impressive numbers on your lifts as well! You're doing great man!

 

[Bamm-bamm]

Very impressive log, just joining in. Love your consistency. Impressive numbers on your lifts as well! You're doing great man!

appreciate you bro!

 

[Bamm-bamm]

Tweaked my lower back yesterday putting a db up. Made today my rest day and stretched it out and will just do legs tomorrow.

Went in today and just did some light cardio and stretching

 

[aimanabolic]

Tweaked my lower back yesterday putting a db up. Made today my rest day and stretched it out and will just do legs tomorrow.

Went in today and just did some light cardio and stretching

Sounds like you need to schedule a torture session at a massage parlor

 

[Bamm-bamm]

Sounds like you need to schedule a torture session at a massage parlor

Lol i went to the chiropractor and they cracked it something good. I’m almost a new man today

 

[Bamm-bamm]

Back felt a lot better this morning but I lowered weight on a few exercises just to be safe and not over do it.

Abductors
155x15
155x14

Seated leg curls
170x15
170x14

Free motion Pendulum squats
didn’t move up because I wanted to be careful with Back
260x12
280x11
280x11


Pit shark belt squats
180x12
180x12


Straight leg deadlifts
135x12
135x12
185x12


Db walking lunges

2 sets walking lunges

Leg press calves
4x20
4x20
4x20
4x18

 

[Bamm-bamm]

Tightness in my glutes/ hamstring is the cause of the low back irritation. I did foam roller pre workout and felt instant relief.

Today was a good session since my back was feeling better. Was a little careful on increasing as I still feel a little tenderness. After cardio my glutes definitely tightened up again so I will need to work on them over the next few weeks

Machine lateral raise
162x12
165x12
167x12

Icarain Incline chest press
80x12
80x12
82.5x9

Nautilus chest press
210x12
210x11

Peck deck fly
220x15
220x15
220x14

Plate loaded dips machine
135x12
135x12
135x12

Db upright row
35x12
35x11

St cable lateral raises
16.5x15
22x13

Incline skull crushers
50x15
50x13
50x13

 

[Meetketchup]

How is your appetite?

 

[Bamm-bamm]

How is your appetite?

I have been busy at work so I haven’t felt hungry as my minds all over the place. Meals are satisfying and keep my energy level high enough to complete what I need to complete every day.

 

[Bamm-bamm]

Today is check in day and feeling like we had a great week again as everything is still moving in the right direction.

My scheduled got messed up so I had pull this morning which was a good session. Maintaining strength despite continuing to lose weight.

Machine pullover
160x12
160x12x6

Free motion Single arm cable pulldowns
140x12
140x12
160x12x5


Seated matrix chest supported row wide grip
190x12
195x12
195x11x4

Matrix diverging lat pull-down
150 x12
155x12x6

Single arm db rows
120x12
120x12x5

Peck deck rear Delts
205x12
205x11
205x11

Standing straight bar cable curls

77x12
82x10

Standing dual cable bicep curls
35x12
35x12

 

[Meetketchup]

Check in was on point! Another great week in the books. Midsection tightening up weekly. Let’s keep it rolling!

 

[Bamm-bamm]

Had to lower weight a little just being careful with lower back but I slowed movements down even more and ended up having a crazy pump and legs are killing me.


Adductors
120x15
125x14

Lying leg curls life fitness
140x15
150x12

Leg ext matrix

160x15
175x15
175x15

Leg press
8x12
8x12
8x12

Hack squat
135x12
135x11
135x11

Donkey calf raises
4 sets 20

Split squat
10x15
10x15

 

[Bamm-bamm]

Push day and back was feeling better I’m going to continue to stretch the hamstrings more frequently to hopefully prevent this from getting aggravated in the future.

Weights aren’t going up as quickly but we are slowly increasing reps and the reps are becoming easier despite lower calories


Machine lateral raise
162x12
165x12
167x12x6

Icarain Incline chest press
80x12
80x12
82.5x9

Nautilus chest press
210x12
210x12

Peck deck fly
220x15
220x15
220x14

Plate loaded dips machine
135x12
135x12
135x12

Db upright row
35x12
35x11x6

St cable lateral raises
16.5x15
22x13x5

Incline skull crushers
50x15
50x13
50x13

 

[Bamm-bamm]

Knocked another day out. Weights staying same but reps slowly going up.

Machine pullover seat on 3
160x12
160x12

Free motion Single arm cable pulldowns
140x12
140x12 move up
160x12


Seated matrix chest supported row wide grip
190x12
195x12
195x11

Matrix diverging lat pull-down
150 x12
155x12

Single arm db rows
120x12
120x12

Peck deck rear Delts
205x12
205x12
205x11

Standing straight bar cable curls

77x12
77x12

Standing dual cable bicep curls
35x12
35x12

 

[Meetketchup]

Going on 6 weeks in a caloric deficit and you're still adding reps. Super impressive.

 

[CompoundLifts31]

Specifically on leg days, the drop sets help get the stretch, and since we’re focused on hypertrophy, this is a great ingredient.

Ketchup and Renaissance Periodization make it clear as day. We grow with the stretch.

Sllloooowwwww it down

I can hear RP saying it as I work out

Sent from my moto g 5G (2022) using Tapatalk

 

[CompoundLifts31]

Going on 6 weeks in a caloric deficit and you're still adding reps. Super impressive.

How long do you think this could work without at least TRT? Random thought that popped into my head.

Sent from my moto g 5G (2022) using Tapatalk

 

[Meetketchup]

How long do you think this could work without at least TRT? Random thought that popped into my head.

Sent from my moto g 5G (2022) using Tapatalk

100% dependent on the person. I've had guys on a very slight caloric deficit increase weights and/or reps for almost a year, while some much shorter.

Having things dialed in as Bamm does...it usually lasts for a much longer period. Most people cut calories too fast, have a crap split, do too cardio, don't know how to train, etc.

People put way too much stock in gear. Bamm is a perfect example of a natty working his balls off making gains.

 

[Bamm-bamm]

Back is feeling better so I was stoked to get a good leg day in this morning before the hurricane hits Florida. Slept great again night which helped me keep energy high. As a precaution I kept weight lower on straight leg deadlifts still but next week I plan on moving up again.

pendulum and pit shark kicked my butt today but I’m feeling stronger and planning on moving up in weight next week! The big thing I have learned is I need to foam roll a few times a week to keep hamstrings loose.


Abductors
155x15
155x15

Seated leg curls
170x15
170x15

Free motion Pendulum squats
260x12 start at 280 next week
280x12
300x11


Pit shark belt squats
225x12
225x11


Straight leg deadlifts

135x12
185x12
205x12


Db walking lunges

2 sets walking lunges

Leg press calves
4x20
4x20
4x20
4x18

 

[CompoundLifts31]

Sundays are for legs! Today was a good session as I increased reps on each set. I will be moving weights up next week. With legs I have always enjoyed doing higher reps to pre fatigue the muscles. I’m not sure if it’s smart but just something I have always done.


Squat
135x20
185x20
225x16
245x14
265x10

Leg press
5x20 move up a plate next week for first set
6x19
7x17
7x15

Prone leg curl
90x20
100x16
110x11
80x18

Leg extensions
70x20
80x20
90x20
100x20

I love doing legs on Sunday. I think it's because a day most people are lazy while I'm crushing 24-28 sets of legs! Get it!!

Sent from my moto g 5G (2022) using Tapatalk

 

[Bamm-bamm]

I love doing legs on Sunday. I think it's because a day most people are lazy while I'm crushing 24-28 sets of legs! Get it!!

Sent from my moto g 5G (2022) using Tapatalk

Absolutely!That’s my exact same thought bro. I consider it the start of the week and get my hardest workout done and if I get my meal prep for the week done my week is going to be be awesome