BamBam55's offseason log

[bambam55]

Good job on the session man. Big presses definately getting stronger.

On the DL Spot, he should stand back with his fist or hand directly on your lower back and only pull an arm across your chest to spot when movement ceases.

Thanks bro. So your saying he should only do that when I get stuck basically? he was a shorter guy I think thats why it looks like hes closer up.

 

[bambam55]

Thanks fellas. Now that I've switched to the Max effort day on bench with monday and more of dynamic effort on friday strength seems to be going up much better.

Todays workout I was kinda tired from not getting much sleep and classes getting hectic. I hate homework lol. Still good workout overall though.

2/17 Shoulders and Back
BB Bent Over Rows-
185x10
205x10
225x10 inverted
245x10 inverted

BB Shoulder Press- Behind the Neck
135x10
155x10
185x8
205x6

BB Shrugs-
225x15
315x12
405x15 straps
500.5x15 felt really strong on shrugs today

Biangular Lat Row-
280x10
305x10
305x10
330x10
330x10 had to put a 25lb plate in the cable to add more weight to get it up to 330

Pull Ups- Wide Grip
7
6
5

SuperSet
Arnold Presses-
50x10
50x10
50x10

Upright Rows- On smith Machine
135x10
135x10
135x10

SuperSet
Straight Arm Cable Pulldowns- I like the way these feel in the lats
36x10
60x10
72x5 and dropped back down 60x5

Rear Delt Fly Machine-
150x10
190x10
190x10

 

[Hypocrisy86]

helluva workout man, looks like everythings going well.
lots of volume here,. SS at the end of this session is a definite killer i bet.

 

[El Freako]

Heavy weights and lots of volume, nice session Bambam!

 

[wrestling lyon]

that's a monster session
been a long time since i've been in the logs and suffice to say you have made some enromous improvements
keep killing it in the gym man

 

[Samoan-Z]

Very nice Bam, heavy ass weight and alot of volume the way it should have been done.

 

[DriDDeRz]

Heavy weights & HUGE VOLUME!! Makes my volume looks like childs-play

Keep training hard bro!!

 

[Samoan-Z]

Thanks bro. So your saying he should only do that when I get stuck basically? he was a shorter guy I think thats why it looks like hes closer up.

Exactly, he should just put the fist to the lower back to maintain a presense and only pull an arm across when you really need it so that way you'll know if you truely got each rep 100% yourself.

 

[bambam55]

yesterdays workout
2/19
Legs
Squats- knee wraps on 315 and up
225x10
315x10
365x5
385x5
405x5
315x10

Single Leg Leg Presses-
200x10
200x10
290x10

Standing Toe Raises-
220x12
240x12
260x12
260x12
260x12

Leg Ext.-
135x15
235x12
255x12
295x10

Leg Curls-
130x12
140x12
150x12
160x10

 

[Hypocrisy86]

Awesome work man, single leg leg presses own!
also congrats on reg squats! keep it up bro

 

[samutown]

strong squats man! 405x5

 

[bambam55]

Thanks fellas. I'm just glad the knees aren't too bad on those squats as long as the knees stay good the weight will continue to go up

 

[bambam55]

2/20
Bench Press-
135x10
135x10
225x15 Max Reps
225x14 Max Reps
225x13 Max Reps

SuperSet
Pull Ups-
9
7
7

DB Rear Delt Flys-
35x10
40x10
45x10



SuperSet
Tricep Pushdowns-
110x20
110x20
100x20

DB Shoulder Press-
50x15
50x15
50x15


DB Tricep Kickbacks-
35x12
40x12
50x12

DB Forearm Curls-
55x10
45x10
45x10

 

[Samoan-Z]

Awesome session bambam, the max reps on the BB press are looking...epic.

 

[bambam55]

Awesome session bambam, the max reps on the BB press are looking...epic.

I've always sucked on the endurance with the max reps. Even over the summer when I had my one rep max pretty high I couldn't get but I think the highest was 19..... blows lol

 

[bambam55]

2/23
Bench Press-
135x10
225x3
245x3
255x3
265x3
275x3
285x3
300x3
315x3
320x3
325x3 help on last one

Iso Wide Chest-
2 plates x 12
3 plates x 10
3 plates x 10
3 plates x 10

BB Incline-
185x10
205x8
225x8
245x4

Tri Pushdowns-
130x15
130x15
140x15
140x15

BB Curls-
95x10
115x8
135x5

DB Kickbacks-
45x10
55x10
60x10

Pec Deck-
140x10
160x10
190x9 failure

Skull Crusher Machine-
80x10
80x10
80x10

Standing Toe Raises-
280x20 random I know, but trying to get my calves to grow baby grow lol

 

[bambam55]

super busy here lately with 19hours of classes. I wish I had more free time so I could post more often in everyone elses logs lol. Ready to get this week over with, next week is my spring break. I plan on heading down to Hilton Head with my girl, my mom's family has a beach house I'm gonna stay at. This saturday will be my birthday too so what better way to spend it than at the beach.

2/24
BB Shoulder Press- Behind the neck
135x10
165x10
185x8
210x6

BB Bent Over Rows-
185x10
205x10
225x10 inverted
245x10 inverted

BB Shrugs-
225x15
315x12
405x15 straps
545x10 heavy as fuck, probably shouldnt have done this much lol

BB Upright Rows-
115x10
135x10
145x8
145x8

Biangular Lat Row Machine-
270x12
305x10
305x10
330x10
330x10

Cable Lateral Raises- good pump in the shoulders here
36x10
36x10
36x10

Pull Ups-
9
7
7

SuperSet
Biangular Shoulder Press Machine-
150x15
190x12
270x8

Straight Arm Cable Pulldowns-
36x15
48x12
72x10


If anybody feels that they know some different exercises I'm missing out on or I could try out, I'm all ears

 

[wrestling lyon]

intense shoulder session bam
the only other exercise that i really like for shoulders are "arnold" lateral raises
it's where you support yourself on one side against an incline bench and have your knee on the seat and then you go and do a lateral raise like that
it changes the angle at which gravity effects your movement as well as not allowing you to sway

 

[bambam55]

havent had a chance to log lately.

2/26 Legs

Standing Toe Raises-
240x15
240x15
240x15

Squats-
135x10
225x10
315x10
385x5
405x5
405x5
405x5
315x10

Single Leg Leg Press-
200x10
200x10
290x10

Front Squats-
135x10
135x10

Standing Toe Raises-
200x15
220x15
220x15
200x15
200x15

Leg Ext-
200x12
240x12
270x10
300x10
300x10

Leg Curls-
90x12
130x10
150x10
150x10
110x10

 

[bambam55]

2/27

Didn't get much done had to lift when I had gotten home after a 3 hour drive and didnt have much motivation.

Bench Press-
135x10
225x16 max reps
225x13 max reps
225x12 max reps

Seated Calve Raises-
3 sets of 90x15
3 sets of 135x15
3 sets of 180x15

Standing DB Curls-
25x15
25x15

Pull Ups-
6
5

BB Curls-
95x10
95x10
95x10
95x10

Isolated DB Curls on Preacher-
25x10
25x10
25x10