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Bamm-Bamm’s newbie journey

Get Shredded!
Bamm-bamm said:
Good session today. Was travel today so it was quick

For whatever reason I feel like I have a mental block on flat bb when I go above 2 plates where strength and reps drop insanely quickly. Thinking about buying the slingshot by mark bell

Flat bb bench press

135x20
195x20
235x16
245x9
185x20



Icarain incline chest press

45x20
55x19
60x16
65x9



Cable fly x decline bb chest press

20x20. 135x20
25x20. 135x20
25x20 135x20



Natualis flat chest press

130x20
150x17
170x12



Stair master 14

Incline walk 11
Click to expand...
Slingshots are a really great bench in my opinion. Perfect for overload days or days where the shoulders might be a little beat up and need some assist. Took mine out today just for this reason.
 
Tresto said:
Slingshots are a really great bench in my opinion. Perfect for overload days or days where the shoulders might be a little beat up and need some assist. Took mine out today just for this reason.
Click to expand...
I keep reading that from everyone that has used them. Thanks for that feedback. I will be purchasing one soon
 
Yesterday was just insanely busy with work. Worked 7am to 9pm. In the past when I had those busy days I would skip meals but I’m very proud of myself as I ate my meal prep and hit macros.

Had a really good back session as well before work.

Lat pull downs

121x20
143x20
165x20
187x20
209x15



Hammer single arm row probated

135x20
180x20
205x14



Corner v bar row (silver bar)

90x20
135x20
160x13



Bb bent over row focusing on form

135x20
135x20
135x20

15 minutes stair master.
 
Quick session today that was quad focused

Leg extensions

60x20
70x20
80x20
100x20
120x20
140x20
160x18

Hack squats
45x20
45x20
45x20

Incline walk 15 minutes
 
Shoulders today. Didn’t sleep the best the night before so it was quick

Incline bench press

135x20
155x20
175x18

Hammer strength shoulder press

45x20
45x20
55x20
65x19
70x17



Single arm db lateral raise

25x20
25x20
25x20
25x20



Rear delt peck deck

130x20
145x20
145x20
145x18
 
Was 233 today. Weights continuing to come off. Strength is starting to go down as it’s getting harder to increase weights.

easy bar skull crushers

25x20
35x20
45x16
45x12



V bar pushdown

82x20
93x20
104x16
110x10



Db overhead ext just working on form

60x20
70x20



Seated dip machine max weight on machine

207x20
207x20
207x20
207x20



Stair master 10

Incline walk 10
 
Ate my normal meals that took me to 2700 calories then add a peanut butter sandwich in top. Felt much better energy wise.

Leg press narrow feet high

1x20
2x20
3x20
4x20
5x20
6x20
7x20
7.5x15. This the weight I’m going to start working more at

Squat form work slowly increasing weights each week until I find my working weights

135x20
155x20
175x20
195x18
135x20

Leg extensions
60x25
70x25
80x25
 
Not the best workout but got it done.

Flat bb

135x20
195x20
235x16
245x10
185x20



Flat hammer strength

70x20
90x20
105x16
115x9



Cable chest fly

20x20
25x20
25x20



Natualis flat

100x20
120x20
140x20
160x16

Stair master 14 minutes
Incline walk 12 minutes
 
Bamm-bamm said:
Not the best workout but got it done.

Flat bb

135x20
195x20
235x16
245x10
185x20



Flat hammer strength

70x20
90x20
105x16
115x9



Cable chest fly

20x20
25x20
25x20



Natualis flat

100x20
120x20
140x20
160x16

Stair master 14 minutes
Incline walk 12 minutes
Click to expand...
86 reps on the bench - I'd say that's a good workout. Nice job

@Doug 64 would approve! :ROFLMAO: he ran a 10 sets of 10 a while back...
 
Literally almost hit the exact same on everything as of last week which I take as a win since I felt like strength had been going down.



incline bench press

135x20
155x20
175x18



Hammer strength shoulder press

45x20
45x20
55x20
65x19
70x17



Single arm db lateral raise

25x20
25x20
25x20
25x20



Rear delt peck deck

130x20
145x20
145x20
145x18

Stair master 15 minutes
 
Switch things up if you feel like getting stuck in a rut or feel you are losing strength.
 
CoffeeS said:
Nice run here - those lunges kill me...I need to do them more often.
Click to expand...
Lunges are the legit devil! I have a love hate relationship with them though as I feel like it’s an important movement for functionality as we age
 
MindlessWork said:
Switch things up if you feel like getting stuck in a rut or feel you are losing strength.
Click to expand...
I have been thinking about that! I have it stuck in my head I want to get to 230 weight wise before I start changing everything. I feel like this high rep has really helped make my weight transformation go smoother as it’s almost extra cardio
 
Lat pull-down

121x20
143x20
165x20
187x20
209x17
231x9



Corner v bar row

90x20
135x20
160x17
180x12



Db row -new movement form focus

80x20
90x20
100x19
105x15



Hammer high iso lateral row

90x20
135x17
160x12

12 minutes stair master
14 minutes incline walk
 
Get Shredded!
232 this morning. Only two more pounds to go and I will be done with this transformation

I actually felt pretty strong today. Mostly mental though I imagine since I went at a different time than normal and had some new people around.


Easy bar skull crushers

25x20
35x20
45x16
45x12



Black v bar pushdown

99x20
104x18
110x12
110x10

Overhead db ext

80x20
90x20
100x16

Seated dip machine max weight on machine

207x20
207x20
207x20

Was in a rush so no cardio today.
 
Full body Stretch for about 20 minutes. Body is feeling really good as my shoulder and lower back finally feel good and don’t have the tightness anywhere. I’m just going to make a continuous effort to focus on full body flexibility.

Quick session this morning!

Staggered bb curls

75x20
95x20
105x16
115x9



Hammer strength preacher curls

100x20
115x16
125x8
125x7



Standing db curls

30x20
35x16
40x12



Incline walk 14 minutes
 
Good leg session today where strength went up no stiffness in my back either.

Had a cheat meal of home made meat lovers pizza last night so energy was great.

Leg press

1x20
2x20
3x20
4x20
5x20
6x20
7x20
7.5x16


Squat form work

135x20
155x20
175x20
195x20
225x15

Leg extensions
70x25
80x25
90x25
 
life’s happening right now and I was tired but still made the gym.

Did my hands a little narrower than normal today on flat bb and it was a nice change up

Flat bb bench

135x20
195x20
235x15
245x10
225x15
135x20



Cable fly x decline bb

20x20 135x20
25x20. 135x20
25x20. 135x20



Nautilus chest press

120x20
140x20
160x18



Stair master 15
Incline walk 12
 
Lack of sleep again as I am just swamped at work and waking up during the night with thoughts about what I need to do. Still made it to gym didn’t have the best session but it’s about actually doing the work consistently

Lat pull-down bigger angle bar

121x20
143x20
165x20
187x20
209x17
231x8



Single arm Db lat row

90x20
100x20
110x18



Corner v bar row

90x20
135x20
160x17
180x12



Stair master 15
 
Lack of sleep sucks,it's a drained filled day,all I do is try my best to eat all meals and push through
 
So happy this work week is over. It’s been a hell of a week as it’s end of quarter.
Not sure how but I still dropped a pound this week so I’m down to 231

Only 1 more pound to go!

Todays workout skipped cardio as I was exhausted

Easy bar skull crushers

25x20
35x20
45x18
45x14



Seated db overhead ext

85x20
100x18
100x14



Seated dip machine

207x20
207x20
207x20
 
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