BamBam55's offseason log

[bambam55]

Philosopher trust me I would and I will when I get home. Right now I am in college and in the midst of exams and because of this our football weight room is closed and I'm forced to work out in the student weight room where all we have is the smith and db's that top out at 50lbs.

At home I have a great gym right down the road from my house and I also have a good bench and rack in my garage. I really cant stand using the smith, but I have to make do for right now.

 

[wrestling lyon]

looks like a solid bi and ab workout
keep working hard

 

[bambam55]

Today I was able to squeeze in a work out in the midst of two exams and studyign for other exams. I'm finally done after two exams tommorow.

Smith Military Press-
135x12
145x10
155x8
185x6

High Pulls on Smith-
115x10
135x10
135x10
135x10

Rev Delt Machine-
150x12
150x10
160x8
170x8

Cable Rows Single Arm-
72x10
84x10
108x10

Lat Row Machine-
210x10
230x10
270x10

Front Raises-
35x10
40x10
45x10

Side Raises-
35x10
40x10
45x10

Wide Grip Pull Ups with a leg spot-
5
6
5
5

 

[bambam55]

moved out of school and back home for the summer today so I was able to get a lift in tonight finally on some real bench lol

I was kinda tired from moving home and not getting much sleep so I didnt push it too hard on this one.

Bench-
135x12
225x10
275x5
275x5
300x2
225x10

Incline-
205x5
205x5
205x5

Close Grip Bench-
205x8
205x8

DB Kickbacks-
25x10
25x10

Dips-
10

 

[wrestling lyon]

looks like two solid sessions
especially the last one where you were tired
I couldn't tell by the numbers

 

[bambam55]

wrestling lyon

Thanks buddy the feedback helps. I'm still trying to get everything back settled in at home but things should start shipping up a lot better. Signed up at my local gym for only 30$ a month today

 

[wrestling lyon]

getting into a gym where u always will definitely help then you can get your workouts planned with a full set of equipment and won't have to rely on the smith machine

 

[bambam55]

Squats- (Did these to see how well the knee has been healing up. The fluid from the bursitis is completely gone and I'd like to keep it like that before I start hitting it heavy again.) These were going well below parallel
135x15
225x10
225x10

Hanging Knee Raises-
4 sets of 15

Straight Bar Curls-
65x10
85x10
95x10

Leg Raises-
4 sets of 15

Ab Crunch Machine-
30x30
70x10

Preacher Curls-
seated
65x15
105x5
standing
105x6
105x4

Seated Preacher Cable Curls-
50x10
55x10
65x8
70x6

Abs on Decline-
30
25lbx20
25lbx15

 

[bambam55]

BB Bentover Rows-
135x10
155x10
175x8

Hang Cleans- (done in the rack for more upper explosion)
185x5
185x5
185x5

BB Shrugs- no straps
315x10
315x10
405x10
405x10

T Bar Rows-
2-45lb platesx10
3-45lb platesx8
3-45lb platesx8

Front Raises-
30x10
35x10
40x10

Side Raises-
30x10
35x10
40x10

Kettle Bell Front Swings-
45x10
45x10
45x10

 

[wrestling lyon]

that shoulder work is animal man keep up the good work

 

[Hypocrisy86]

amazing work bro.
seems like you got all your stuff together
going to rip the gym apart!

 

[bambam55]

Thanks guys I appreciate it. Bring on the criticism though if you guys see any. I'm always looking for ways to improve. I've been thinking about trying out the smolov jr bench program.

Today I ran a mile with the top half of a sauna suit and another half a mile with it off. I live in South Carolina so it was already pretty hot and that thing makes you sweat your ass off

 

[bambam55]

Today Chest and Tri's
Bench-
135x10
225x8
245x6
315x2
305x2
275x4
225x12

Incline-
185x8
185x8
205x6

Close Grip Bench-
185x8
185x7

Reverse Grip Bench-
185x8
185x8

DB Flyes-
35x12
45x8
45x8

Pec Machine-
120x12
180x8

Single Arm Cable Pushdowns-
60x15
80x10

 

[philosopher]

Nice workout Bam

 

[Braaq]

Great session bro, your pressing is impressive. Just my opinion but I do not believe in dropping down in weight and upping reps after you have already maxed the muscle out on your heaviest sets, that generally leads into over training which you want to avoid.
But everything else is great, good weights and great low volume. Your on the right track, keep up the hard work.

 

[wrestling lyon]

solid work
I like the semi-HIT approach your taking
I really want to try it out as soon as I can pick my own sets and reps

 

[bambam55]

Thanks Guys.

Braaq thank you for the criticism buddy. I think I've been doing that out of habit. I've gotten so locked into dropping down and doing that last set with higher reps as like a burn out. What are your thoughts on the smolov jr. bench program. I've never really done bench more than twice a week, and that program has bench 4 times a week. I've read that some make great gains off of it, but i'd be afraid of getting into overtraining. Any body know anything about it?

 

[bambam55]

I really was pushing it tonight, I might have went a little overboard, but it felt good and was a great workout.

High Pulls-
95x10
115x10
135x8
145x6

Yates Rows-
135x12
155x10
185x8

DB Shoulder Press-
55x10
70x8
80x6

Cable Rows-
150x10
180x8
200x6

Curls Straight Bar-
75x10
85x8
105x6

Pull Ups-
3
3
2 1/2

Bent Over Flyes- (Not sure If I'm doing these right. I was driving out and straight back but not very wide. I'm probably going to look it up on bodybuilding.com, none the less they felt good.)
25x10
40x8
60x6

Machine Military Press-
170x15
200x10
230x8

Cable Curl Machine-
55x10
60x8
70x4
then no rest and straight to
35x8 and 20x10

Lat Pulldown-
160x10
180x8
190x6

 

[wrestling lyon]

solid work especially on those lat pulls at the end of the workout when your back was tired

 

[Hypocrisy86]

Damn man!! you sure did push thru though !
everything seems heavy. guess you sure had one good day ..
glad to see those weights going up !