BamBam55's offseason log

[bambam55]

3/3 went to the beach over the weekend and to celebrate my bday with my girl. good times. I was ready to lift today and went to the gym down the road from me, sucks paying one time rates though 5 bucks. Its worth it being able to train at a hardcore gym that allows you to do a lot more things though.

Bench Press-
135x10
225x5
Bench Press w/ Heavy Chains- (just putting the weight on the bar not adding the chain weight since it fluctuates)
225x3
245x3
265x3
275x3
285x3
295x3

DB Bench-
95x10
110x8
110x8

Hammer Strength Lat Pulls-
90x15 Inverted
160x10
160x10 Inverted
180x10

T-Bar Rows-
2 platesx10 close
2 platesx10 wide
2 platesx 10 close
2 platesx 10 wide

DB Incline-
75x10
85x10
85x10

Yates Pulldowns-
90x12
130x12

Cable Rows-
100x10
180x10
200x8

DB Flys-
35x10
45x10
55x10

Machine Flys-
90x10
150x10
180x10

Yates Pulldowns-
160x10
180x10

 

[skindnef]

Nice session Bam! & Happy Late B-day bro.

 

[El Freako]

Happy birthday mate.

I wish I had chains...

 

[tim290280]

Happy Bday dude. Some great weight on that bench.

And I wish I could pay only $5 to go and train in a gym with bands and chains!!

 

[Hypocrisy86]

Awesome work, glad to see your gyms got those chains to use,..
would be intense to use.
also happy late b-day man.

 

[bambam55]

Thanks for all the birthday wishes fellas. That gym back home is awesome. I wish there was a gym like that around my school. It was really good to see a lot of the people I know there, its kind of like a brotherhood there. I really enjoy lifting there, there are tons of great guys to learn from. I got tons of compliments on how my physique has improved too so that made me feel really good. A little behind on logging.

3/4
Shoulders and Bi's
Standing Military Press- Behind the Neck
135x10
145x10
145x10
145x10

Upright Rows-
115x10
135x10
145x10
155x10

DB Alt Curls-
25x10
25x10

SuperSet
BB Curls-
95x10
95x10
95x10

Tri Pushdowns-
75x12
75x12
75x12

DB Lateral Raises-
25x10
25x10
25x10

DB Curls Concentrated on Preacher Bench-
25x10
25x10
25x10

 

[bambam55]

3/5
Legs
Squats-
135x10
225x10
315x10 knee wraps
385x5
405x5
425x5
425x5

Squats W/ Heavy Chains- (not including weight of chains)
315x8
315x8
315x5 fried at this point

SuperSet
Leg Ext-
100x10
120x10
150x10
190x10
190x10

Standing Toe Raises-
2 plates x15
2 plates x15
2 plates x15
2 plates x15

Leg Curls-
90x10
90x10 hamstrings really burning
70x10
70x10

 

[bambam55]

Back to school from spring break.... Started out in the football weight room and finished Arms in the student weight room. The girls were wearing the nice short shorts today

Bench-
135x10
225x3
265x3
275x3
285x3
295x3
305x3
315x3
330x3
335x3
335x3 help on last two, Getting much stronger still though

BB Incline-
185x10
225x10 PR
275x5 help on last few, made too big of a jump probably

Iso Wide Chest Press-
3 plates x10
3 plates x8
3 plates x8

DB Incline Curls-
40x10
40x8
40x8

Tri Pushdowns-
132x15
144x12
156x12

Preacher Bar Cable Curls- Alt grips each time
72x15
84x15
96x12
96x12

DB Kickbacks- No rest on these, my training partner needed to leave for the lib. so we tried to knock these out fast
45x10
45x10
45x10

 

[skindnef]

Nice PB Bam! strong session

 

[bambam55]

Thanks skindnef!

3/10 Shoulders and Back

Bent Over Rows-
185x10
195x10 inverted
205x10
225x10 inverted

BB Shoulder Press- Behind the neck
135x10
165x10
195x8
225x5 PB

BB Shrugs-
225x15
315x15
405x15
500x10

Upright Rows-
115x10
135x10
155x8
165x8PB

Biangular Lat Row Machine-
290x10
305x10
330x10
330x10

Arnolds-
50x10
50x10
50x10

Pull Ups-
10PB
9
8
6

Cable Lateral Raises-
40x10
40x10
40x10

 

[bambam55]

3/12
Legs
Squats-
135x10
225x10
315x10
405x5
425x5
465x3
475x- scratched
405x3
315x10
315x10

SL Leg Press-
200x10
200x10
290x8

Standing Toe Raises-
200x15
200x15
180x15
140x15

Leg Ext-
210x10
250x10
290x10

Leg Curls-
90x10
130x10
150x10

 

[skindnef]

Fucking "PB fest" today bro, NICE!

 

[Hypocrisy86]

Hell ya, like Skin said man, PB fest here
single leg presses are hella good too bro, very good
might need to add some weight to those leg extensions
500 soon for the squats!!!!!!

 

[wrestling lyon]

solid leg session as well as shoulder/back session
I couldn't do both of those in the same session i'd be dead let alone get a bunch of PB's
congrats man

 

[bambam55]

Hell ya, like Skin said man, PB fest here
single leg presses are hella good too bro, very good
might need to add some weight to those leg extensions
500 soon for the squats!!!!!!

500 would be sweet bro. Def getting stronger and loving it. My weight is also up. I'm 236lbs now.

3/13 Friday- Dynamic Upper Body
Bench-
135x10
135x10
225x16 Max Reps
225x13 Max Reps

SuperSet
Pull Ups-
8
8
6

DB Rear Delt Flys-
35x10
35x10
35x10


SuperSet
Tricep Pushdowns-
100x20
100x20
100x20

DB Shoulder Press-
50x15
50x15
50x15

DB Tricep Kickback-
45x10
45x10
45x10

Plate Grip Training-
Really loved these during the summer for forearms so I through them back in
squeezed 3 ten's for as long as could each hand 4 times

 

[bambam55]

3/14 Saturday- Bi's

Read where BigZ says he flexes and stretches in between sets and I figured bi's would be great for that so I tried it out. I got a much better pump by doing that, I think I def got more blood into the muscles.

Standing Alt DB Curls- Supinated
30x10
30x10
30x10

Preacher Bar Incline Cable Curls-
72x15 outside grip
72x15 inside grip
84x15 outside grip
84x15 inside grip

Rev Cable Curls Single Arm-
24x15
24x15
24x15

Single Arm Cable Curls-
36x15
36x15

 

[bambam55]

3/16
Bench w/ black band-
135x10
225x3
245x3
275x3
285x3
295x3
300x3
315x3
325x3
325x3 assisted
325x3 assisted

BB Incline-
195x10
225x10
245x8
275x5

Iso Wide Chest Press-
2 plates x12
3 plates x10
3 plates x8

BB Curls-
95x10
115x10
135x6

Tri Pushdowns-
144x15
144x15
144x15

Cable Preacher Curls- Alternating grips
84x15
84x15
96x15
96x15

DB Flyes-
45x10
45x10
50x10

 

[bambam55]

3/17

Smith shoulder press-
135x10
185x10
205x8
225x6
225x6

Smith Machine bodyweight rows-
10

Upright Rows-
135x10
135x10
135x10

Bi-Angular Lat Row-
270x10
305x10
305x10

Pull Ups-
6
6
6
6

Machine Rear Delt-
150x10
170x10
170x10
170x10

SuperSet
Cable Lateral Raises-
36x10
36x10
36x10

Machine Shoulder Press-
230x10
250x10
250x10

 

[El Freako]

Going well Bambam!

 

[Hypocrisy86]

Congrats man, you are getting huge, bench is also looking explosive, keep it up bro.