BamBam55's offseason log

[El Freako]

Considering the difference in size in the muscles shouldn't you be doing more exercises for tris than bis? Good weights though.

 

[Lionheart]

Gotta say that those deads are awesome.Good work overall lately.

 

[bambam55]

Lionheart- thanks brother. Deads are one of my best exercises and I dont have any problems with my knees on it compared to squats.

El Freako- I know completely what your saying, but this was just a light workout and if you look at monday's workout with the amount of heavy presses, I feel that if I was to do too much more on the tris I would be overtraining them.

Hypo- they really dont make too much noise except for when doing squats. Just have the chains set to where a few links are already on the floor. I like the arm blaster, I think it helps some, lol and it just makes my arms look huge in the mirror haha.

Those drills last night were pretty tiresome. I just kept thinking about how I cant wait to get the pads on and drill somebody. Camp is in early august so not too much longer.

On a side note I had to pick up a friend the other night who had gotten in a car accident, hes my training partner. He was fine his car got a little screwed up. One of the cops turned out was a coach of a local semi pro team and he offered me a spot and said I get paid game by game. Thats not a bad option, but I'm hoping as the season goes on I'll get some more looks from arena or canadian teams.

 

[bambam55]

Putting in the work now so that hopefully in a few months I can tell you guys how we whooped some ass.

Halfway through my workout today my good friend who got me started on this board came into the gym, Palmetto. I was like wholy crap, I wasnt expecting to see him in the gym haha. You guys should give him some support so that he'll stay back into it.

Todays workout
Squats-
135x10
225x10

Squats plus heavy chains-
225x5
275x5
315x3
335x3
345x3
355x3--- Felt like I could of kept going up in weight but I'm a bit afraid to with the knee. I have a doctors appointment with my sports ortho on July 1st for it.

BB Step Ups w/ Knee Lift-
115x8
135x8
135x8

Swiss Ball Leg Curls-
12
10
10

Leg Curls-
100x10
100x8
80x8

Ab Circuit- 2 sets of of the whole circuit
V-Ups x10 (These kicked my ass)
Crunches x20
Toe Touches x20
Swiss Ball Crunches x20


On a side note the ripped tabs seem to be working well now that is has been one week. I havent had any back pumps since I've been using taurine @ 3g. My body composition seems to have improved. I need to look into buying some calipers and learning how to use them. I have a digital scale that does bodyfat and according to it I'm 9.0% now and before ripped tabs I was at 9.8% (for whatever that is worth, I know that isnt very accurate at all)

 

[El Freako]

Nice squat weights dude, go hard!

 

[Palmetto]

Good looking weights there you fuckin man beast. D-Rell is back son.

 

[bambam55]

El Freako- Thanks brother. The season is right around the corner

Palmetto- glad to have you back buddy. I have missed you dearly lol

 

[bambam55]

Todays Workout
Rep Upper Body day
Bench-
115x10
135x10

Bench 225 Max Reps- (For some reason I suck at this test)
225x15
225x13
225x13

Floor Press Max Reps-
80x16

Pull Ups Max Reps- (Supersetted with band pull aparts)
7
7
7
8--- ( I was very pleased with these I used to only be able to do 4 or 5)

Band Pull Aparts-
Small green x 12
Small green x 12
Small green x 12
Small green x 12

Cable Lateral Raises-
50x10
50x10
60x8
30x12

Shrugs-
315x12
405x10
405x10 Had to use straps on this set

DB Hammer Curls-
50x10
60x8
65x8

Grip training Plate Holds-
3 10's for 15 secs for 3 sets each arm

Ripped Tabs I think are really kicking in. I've had a few extra blemishes. I've been able to keep the back pumps under control with taurine. I've had a few night sweats where I would just break out in a sweat. Been keeping the water intake high.

 

[Hypocrisy86]

Awesome work man
on those squats and arms heavy work bro
Arm blaster sounds nice
wish they had the one like Arnold used
that one was sturdy n reliable!

 

[Rocky]

Those bench reps look pretty good for that weight! 13 reps for sets is nice going.

 

[bambam55]

Hypo- the arm blaster we have is a lot like/ if not the exact same that arnold used. Its old school, but I really like it. Hell if it was good enough for Arnold then its good enough for me lol.

Rocky- Thanks, I would like to be able to get more reps at 225 though because it looks good for football.

 

[bambam55]

Saturdays workout
Dynamic Lower Body-

Box Squat into Verticle Jump- (I have a pretty good vert. for a white guy, the last time I had checked it was 33inches.)
8x3

Lateral Step-Ups-
115x8
135x8

Swiss Ball Back Bridge Leg Curl-
10
10

Hyperextensions-
10
10

DB Side Bends-
50x10
60x10

sprint work at nighttime

 

[Hypocrisy86]

Lower work is going well man
wish i was flexible enough to do all that
pop a joint or somin..
box squats are pretty good too !!
keep it up bro, and That arm blaster thing
i cant find a decent one... their all plastic, with velcro ..

 

[bambam55]

Updates: I'm currently weighing 223 so I'm down a few lbs, but I think thats just the bodyfat dropping some from the ripped tabs because the strength is up. Had an awesome workout today.

Bench-
135x10
225x5
260x3
275x3
285x3
295x3
305x3
315x3
320x3---Did these with the 3stack Boards on my chest

Push Ups on Hanging Chains in Rack- (Used 2 small green Bands with this by wrapping them around my back for more resistance. These are really crucial and you can feel your body really having to stabilize itself)
10
9
8

Dips w/ Chains around my neck- (I was the white Mr. T )
2 heavy chains x 8
2 heavy chains x 6

Wide grip T-Bar Rows- (Supersetted with Band Pull aparts)
2plates x 12
3plates x 10
4plates x 8

Band Pull Aparts-
small green for all sets
12
12
12

BB Shrugs-
315x10
405x10
405x10 used straps
495x8 used straps

Straight Bar Curls-
85x10
95x10
105x8

 

[bambam55]

Hypo- have you tried e-bay or anything like that. The one we have is metal and no velcro, thats why I think it might be like the original that Arnold used.

 

[miamiracing]

great work man, you should think about doin a powerlifting meet

 

[theweapon]

haha i like them dips with chains thats awesome, how much did the chains weigh in total?? good job bambam!!

 

[bambam55]

I had my doctors appointment today with my sports ortho for my knee. He told me today that he feels that it may need to be scoped out and if i did it the recovery time would be 3-6 weeks. I wont be able to do it because I'm 5 weeks away from camp. I'll have to try to make it through the season and get it done after the season. He gave me a cortisone injection today and told me it'd be about 4-5 days before I could run or lift again to properly allow the cortisone to set in. Within a few hours after the injection it swole up. Hopefully the cortisone will set in good and help it heal up.



Miami- thanks bro, I'd really love to do one when I get done with football. I'd have to give my joints some time to recover after the season and then train hard for it, but I'd love to do it. I've noticed your log, you use more of a powerlifting style routine as well. I think I will be doing that for most of my life until I'm too old or my joints cant take it. I'd rather be big and strong, then just look good and do 1000 sets of db curls.

theweapon- I'm not sure how much the chains weigh in total I think they are about 30-40lbs each. That was the first time I had done those, but it felt great for the arms and chest.

 

[Hypocrisy86]

Hypo- have you tried e-bay or anything like that. The one we have is metal and no velcro, thats why I think it might be like the original that Arnold used.

I did, they dont have the metal one on there
its impossible to find....
and awesome workout bro, definitely got some
serious muscle!!

 

[Big_Guns_Lance]

hey man, great workout there and some solid benching!