BamBam55's offseason log

[Samoan-Z]

Ahh you got the wraps, awesome sauce now.. alot of epople don't know this put keep your leg completely straight and almost hyperextended stretching it out when you wrap your knees, alot of knee wrap newbis put them on while their knees are bent and well the wraps are designed to keep the leg however you kept it bent while you wrapped it.

Awesome shoulder work too man, I wish I could come and train with ya TBH lol.

 

[bambam55]

haha I'd love to train with you too Samoan, I'm sure it'd motivate the hell out of me. I always have loved to train with people bigger than me it makes me just want to put more weight on the bar.

Wrestling Lyon- thanks brother. My season was good but was ended early. I had a few really big hits during the year and loved that part of it. But just past half the season I took an awkward cut block on the sidelines, the guy kind of hit me from my inside thigh board on the left leg driving it outwards and I tore my MCL and was done for the rest of the season. I got on the front cover of the Alumni magazine for our win in the first game. How was your season?

 

[bambam55]

did 30mins of cardio tonight on the elliptical keeping hr at 140 or higher

 

[Samoan-Z]

Good deal on the cardio bro, cardio is calling to me tommrow and abs...

 

[bambam55]

Ok I got a serious question. I have been dieting and doing low carb. Usually the carbs consist of some oatmeal in the morning and if its anything else throughout the day its not much at all. I feel like I'm either losing strength or my strength is stalling. Should I continue with the diet and wait until I get on some test here pretty soon to up the cals and carbs, or go ahead now and up the carbs. Whats your take on it Samoan. I feel like the diet has been working great though as far as keeping size and losing the fat off of my stomach.

Any help or advice would be greatly appreciated

 

[bambam55]

Today's workout
Chest and Arms-
Bench-
135x10
225x10
260x6
260x6
260x5
225x7 This is where I was getting frustrated with the strength. This is where I'm thinking its probably the diet taking its toll I'm not sure though.

ISO Wide Chest-
2 plates each side x10
3 plates each side x5
3 plates each side x5
3 plates each side x5

Machine Bench Press-
260x10
300x10
330x8

Pec Deck Machine-
100x12
150x10
150x10

BB Curls-
95x10
115x8
115x7 hit failure

Single Arm Pushdowns-
40x10
60x10
60x10

DB Curls-
40x10
40x8
40x8

Overall I had a good pump leaving and one of the coaches comented on how I looked like I was slimming up and it looked good, so that made me feel good. On a downside I have to take 19hours this semester to grad which will suck. And I had to change the ENG222 to ENG414 and that class seems hard as hell.

 

[El Freako]

Weights are looking pretty good still Bambam, though did you really need to hit the pec deck after all those pressing sets?

 

[theweapon]

damn stud looking good!!! how much you weighing now?

 

[bambam55]

Thanks Freako, your point on brother and I thank your criticism. I didn't even realize that until you said it.

I'm weighing like 214. I think body fat is around 13%. Maybe I should post some pictures up.

 

[Samoan-Z]

Nice sets bambam but if you want to increase the bench you need to iso train the muscle involved for like a month, Chest only excerises and tricep only excises and hit them hard and heavy then after the month go back to the bench, it should bump up 20-40 lbs.

 

[bambam55]

Samoan could you show me a template example of the type of program your talking about with the exercises and all, that has me really interested.

 

[PrinceVegeta]

Last session looks solid BAM! u should post up some pics!

 

[bambam55]

Thanks PrinceVegeta My girl will be up this weekend so I'm gonna have her take some pics and post them up.

Today i was much more stoked about how my workout went. I had a little more carbs today. I think that along with my mind focusing on getting strength up really helped. I put more weight on the bar today for just about everything. And I dont know if its because I've lost weight or what but did the most pull ups I have ever done in my life.... that had me stoked.

Seated Shoulder Press- Behind The neck
135x10
150x8
160x8
175x6 had to get help on the last two... .hit the damn rack on the way up

BB Shrugs-
225x15
315x10
405x10 straps
500x12- straps, form wasnt as good, but was stoked for getting it 12

Bent Over Rows-
135x10 Reg grip
157x10 Reg grip ( I know your thinking what the hell 157, well our weight room has 11lb weights and everyone was using the tens so I just grabbed those)
167x10 Rev grip
185x10

Upright Rows-
95x10
115x10
135x10
145x8 Most weight I've done on these in a really long time

Pull Ups-
7 I was like holy crap thats the most I've done, lets see if I can beat it
9 I was blown away like how the hell do I go from doing 4 to 9 like this
5 and 7 assisted (someone holding my legs)

Front Raises- I was swinging a little on fronts and sides
35x10
45x10
50x10

Side Raises-
35x10
45x10
50x8 was fried

 

[Samoan-Z]

Great session bro, now here to do it.

The bench consist of three muscle groups the tricep, pecs and front delts, they work in conjuction in the bench press a powerlifting known tactic to achieve a high bench is to work those muscle individually and isolated, like dips, DB Tricep ext, French presses, donkey kickbacks, cable tricep pushdowns for tricep strength, do weighted dips alot.

for the pecs you want to do Cable crossovers, Pec decks, DB flys.
Arnold presses, Wide grip bench at about 50-70% of your max for reps of 3-5 for front delt strengthing. Now train these on diff days to .. promote individual work and recovery.

 

[bambam55]

Thanks Samoan, I could use that just to get some different exercises in and shock the muscles. I will train chest and tris on thursday so I will do that.

Did 30mins of Cardio on the elliptical--- not sure spelling HR was maintained 130 and up the whole time

 

[miamiracing]

great workout man! keep it up big boi

 

[bambam55]

Thanks Miami

Got to catch up on putting up my workouts, I got some batteries for my camera and I bought the cheap ones that arent strong enough for digital cameras lol so i got to get some more so I can get some pictures up.

Thursday's workout
Legs

Leg Press-
400x10
580x8
670x6
670x6
760x6
760x6

Single Legged Leg-Press
200x8 each leg
200x8 each leg
200x8 each leg

Toe Raises on Leg Press-
400x10
490x10
580x10
580x10


Leg Ext-
135x12
195x10
215x10
235x8

Leg Curls-
90x10
135x10
155x8
175x6 This set kicked my ass

Abductor Machine-
60x12
80x12

Adductor Machine-
80x12
100x12

 

[bambam55]

Fridays workout

Bench-
135x10
135x10
225x8
225x8 wide grip
275x5 wide grip
275x5 wide grip

Iso Wide Chest-
2plates x10
3plates x6
3plates x6

Dips-
10
10
10

Rack Presses-
225x8
275x3

DB Tricep Ext-
70x10
70x10
70x10

Machine Bench-
280x10
320x10

Tri Pushdowns/ Rope-
60x15
80x15

Single arm DB Tri Ext-
20x10

 

[PrinceVegeta]

Nice session u had man! take Z's advice....he is huge! lolz

 

[Hypocrisy86]

Hey man some solid work there again
looks like you got alot of power behind those machine presses
good thing to do those last huh? rip up the bench!