Nathan78's ALRI BAM/Bad Ass Mass Sponsored Log
 12272006, 10:37 PM
Nathan78's ALRI BAM/Bad Ass Mass Sponsored Log
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I finally received my BAM today. I would like to take this time to thank FnF, Viperspit and anyone else involved for this opportunity. Unfortunately, I had the flu all last week. It was probably the worst I have ever had it and finally got back to the gym today for the first time in eight days. I didn't eat anything for three days and by the time the week was over I had lost 10lbs. However, I have gained 5lbs. back within the last 23 days just from being able to eat and drink fluids normally again. I plan to start the BAM tomorrow, so my starting weight will be down a few pounds yet from where I was before the flu. I will be posting before and after pictures as well as body part measurements. My weight will be logged once per week. I should have the numbers up later tonight or tomorrow morning.  12282006, 12:06 AM
Starting weight and measurements
Height: 5'11"
Weight: 190
Chest: 43"
Right Arm: 15.5"
Left Arm: 15.5"
Waist: 33.5"
Left Thigh: 23"
Right Thigh:23"
Left Calve:14.75"
Right Calve:14.25"
*All measurements are COLD*  12282006, 10:47 AM

 12282006, 01:15 PM
 12282006, 07:48 PM
Day#1 (Legs)
Well I started BAM last night and today was my second day back to the gym and my first leg workout since I came down with the flu 1.5 weeks ago. Needless to say, I don't have anywhere near the energy or strength that I did before I got the flu. I felt really weak today doing legs. But with a little time I'm determined to come back bigger and better. So here is todays leg workout....
"Squats"
135 x 20
185 x 12
225 x 8
275 x 4 (This set before the flu was 315 x 5)
225 x 8
"Leg Press"
400 x 12
450 x 8 (This set before the flu was 540 x 8)
450 x 8
"Hammer Strength Lying Leg Curls"
50 x 15
60 x 12
"SLDL's"
185 x 10
205 x 8
My training split is as follows.....
Chest/Back
Legs
Shoulders/Arms
Rest
Repeat
Each bodypart twice within 78 days. The exercises will vary from workout to workout. I generally choose two exercises per body part and do 23 working sets for each exercise.  12292006, 12:54 PM
Day#2 (Rest)
Well today is my second day on BAM and it is an OFF day for me. I have nothing report in regards to the BAM as of yet. But after taking a full week off from the gym, my last two workouts have left me a little more sore than usual so I could really use this day to rest. I will be back at it tomorrow with chest/back.  12292006, 01:22 PM
 12302006, 04:17 PM
Day #3 (Chest/Back)
I'm still feeling a little weak and the numbers are still down but here they are....
"Incline Bench Press"
BAR x 20
135 x 15
185 x 10
205 x 4
185 x 8
"Flat Dumbell Press"
80's x 13
85's x 10
"Pec Dec Machine"
165 x 10
165 x 10
"ReverseGrip Pulldowns"
115 x 15
125 x 12
165 x 6
150 x 12
"Hammer Strength Low Rows"
180 x 12
230 x 7
200 x 10
*I also did 5 sets of standing calve raises today*  12302006, 04:40 PM
Nathan, try adding an iron supplement for a week, cheap at CVS or drug store. I think you may benefit greatly from this.
50mg 2 x daily. Call me in 1 week  12302006, 05:44 PM
 12302006, 05:45 PM
 12312006, 10:59 PM
Day#4 (Shoulders/Arms)
Today I felt better than I have in weeks. My sense of well being was great today. My workout felt great and the numbers are coming back up. I did have a pretty bad headache earlier in the day. Whether that was related to the BAM or not I do not know but I will keep an eye on it. I checked my blood pressure and it was actually down about 10 points and my heart rate was down about 10 beats per minute compared to what it has been lately. Once again, I don't know if this was just a fluke or what, but I will continue to monitor things. Overall, I just felt great today. Here's my workout.....
"Seated Military Press"
BAR x 20
95 x 15
135 x 12
150 x 5
135 x 12
"Side Dumbell Laterals"
25's x 12
25's x 10
25's x 10
"Skullcrushers"
90 x 15
100 x 10
100 x 9
"Closegrip Bench Press"
185 x 13
205 x 8
"Standing Barbell Curls"
BAR x 20
65 x 15
105 x 7
95 x 11
"Seated Incline Dumbell Curls"
35's x 12
35's x 10
Tommorrow is a REST day so I will check back in on Tuesday....  01022007, 10:17 PM
Day #6 (Legs)
Slight headaches are pretty much an everyday thing so far. My carbs are through the roof and I'm drinking water like a fish, so I don't know. I also have been slightly constipated the last couple days, that I don't like.....On to the good. I haven't gained any weight thus far, but I feel harder, look bigger and my bodyfat seems to really be going down for some reason. So there seems to be some definite recomp. going on. So on to the workout.....
"Squats"
135 x 15
185 x 12
225 x 10
275 x 5
275 x 5
"Walking Lunges with Dumbells"
35's x 30 Paces
35's x 30 Paces
"Lying Leg Curls"
35 x 20
60 x 15
85 x 12
"SLDL's"
135 x 5
205 x 5
255 x 5 + 135 x 10  01022007, 11:21 PM
Nice log nathan, I see your squat struggled a lil bit from the flu, just keep on trucking the weight will come back
 01032007, 09:00 PM
 01032007, 09:01 PM
Day#7 (Chest/Back)
Today I felt pretty good, a slight headache but only for a short period of time. My sense of wellbeing seems to be great using BAM. My strength seems to be going up too. Todays workout...
"Incline Barbell Bench Press"
135 x 15
185 x 10
205 x 6
185 x 10
"Flat Dumbell Presses"
85's x 12
100's x 7
"Pec Dec"
165 x 12
165 x 10
"BentOver Barbell Rows"
135 x 15
185 x 12
225 x 7
225 x 6 + 135 x 12
"Lat Pulldowns"
150 x 8
150 x 7
140 x 8  01042007, 09:02 PM
Day#8 (Shoulders/Arms)
Bodyweight update: +1.5 pounds (191.5)
"Seated Dumbell Presses"
35's x 20
50's x 12
70's x 6
60's x 10
"Side Laterals"
25's x 12
25's x 8 + 20's x 4
25's x 8 + 20's x 4
"Reverse Pec Dec (Rear Delts)"
120 x 15
135 x 12
135 x 10
"Seated Overhead Extensions"
90 x 12
100 x 8
100 x 7
"Pushdowns w/ Cambered Attachment"
180 x 12
200 x 8
180 x 10
"Dumbell Curls"
25's x 15
50's x 6
40's x 10
"Cable Curls"
130 x 15
140 x 12
150 x 10  01082007, 05:18 PM
Day#11 (Legs)
I took the day before yesterday OFF. And yesterday I did some smaller muscle work, calves, traps and forearms but I did not log those numbers. For some reason, I'm still struggling to get my squat numbers back up there though but everything else seems to be coming along. Anyways, here are the numbers from today....
"Squats"
135 x 15
225 x 12
275 x 6
275 x 5
"Leg Press"
400 x 15
490 x 8
490 x 9
540 x 5
"Hammer Strength Lying Leg Curls"
50 x 15
60 x 11
60 x 8
"SLDL's"
135 x 12
225 x 8
275 x 5  01082007, 08:22 PM
Day#12 (Chest/Back)
Today was a pretty good day. I felt great in the gym and once again my numbers are continuing to climb slowly but surely.
"Incline Barbell Presses"
135 x 15
185 x 10
205 x 6
205 x 5
"Flat Dumbell Presses"
90's x 10
100's x 7
100's x 6
"Pec Dec"
195 x 11
"Barbell Rows"
135 x 15
225 x 8
225 x 6 (Damn grip )
225 x 7
"Pullups"
BW x 8
BW x 6
BW x 6
"Closegrip (vattachment) Pulldowns"
150 x 6
150 x 6  01102007, 09:31 PM
Day#14 (Shoulders/Arms)
Yesterday was a rest day for me. I have been feeling really good lately, just a happy go lucky! . No side effects other than slight headaches every now and again. Here's todays workout.....
"Military Press"
95 x 15
135 x 10
155 x 7
155 x 7
"Side Dumbell Laterals"
25's x 15
25's x 10
25's x 10
"Reverse Pec Dec (Rear Delts)"
120 x 15
140 x 12
150 x 8
"Skullcrushers"
90 x 15
110 x 6 + 15 closegrip presses
100 x 8 + 12 closegrip presses
"Pushdowns"
190 x 11
200 x 9
190 x 8
"Barbell Curls"
95 x 12
105 x 7
105 x 7
"Hammer Strength Preacher Curls"
80 x 10
80 x 6
70 x 7  01112007, 08:24 PM
Day #15 (Legs)
Once again feeling good today. If you have read my log you know I was just getting over a very bad case of the flu when I started my BAM. Most of my numbers had came back up pretty quickly but I was stuggling to get my squat numbers back up there. Well tonight was legs again and it was on like Donkey Kong. And finally my numbers are almost back to were they were and hopefully within the next coulple weeks, we'll be breaking some personal records! Here's tonights workout....
"Squats"
135 x 15
225 x 12
275 x 8
315 x 3
315 x 4
"Leg Press"
400 x 15
490 x 10
540 x 6
"Hammer Strength Lying Leg Curls"
50 x 15
70 x 10
70 x 10
"SLDL's"
135 x 12
225 x 10
275 x 6  01122007, 09:09 PM
Day #16 (Chest/Back)
Bodyweight update: +1 pound (192.5). I'm definitely not seeing the bodyweight increases that I was expecting so far. However, I did not measure my bodyfat when I started. And I would say there is some definite recomp going on and that my LBM is probably higher than the bodyweight numbers themselves are showing. My strength numbers have been climbing slowly but nothing drastic, most of my numbers are just getting back to where I was before I came down with the flu. But my mood is the most noticeable effect I have noticed so far from BAM. I just feel great all the time! Anyway, on to tonight's workout....
"Flat Barbell Presses"
135 x 15
185 x 10
225 x 11
265 x 4
"Incline Dumbell Presses"
85's x 8
85's x 8
85's x 7
"Pec Dec"
195 x 11
195 x 8
"Deadlifts"
135 x 6
225 x 5
275 x 5
315 x 3
335 x 1
350 x 2
"Pullups"
BW x 12
BW x 7
BW x 7
BW x 6  01142007, 08:45 PM
Day #18 (Shoulders/Arms)
Yesterday was an off day for me. Today I got to the gym with 35 minutes to work out before they closed. So there was a lot of supersets going on. For shoulders I did seated dumbell presses immediately followed by side laterals and then dumbell shrugs. There was very little rest in between sets so my numbers were down just a little on side laterals and shrugs just out of fatigue. Then I superset arms doing one set of biceps followed immediately by a set for triceps. Heres today's exercises and weights......
"Seated Dumbell Presses"
30's x 20
55's x 15
70's x 10
75's x 6
"Side Laterals"
15's x 15
25's x 10
30's x 6 + 20's x 5
25's x 6 + 20's x 5
"Dumbell Shrugs"
55's x 15
75's x 10
85's x 10
95's x 6
"Dumbell Curls"
30's x 15
40's x 10
50's x 5
50's x 5 + 40's x 5 + 30's x 5 + 20's x 8 (GIANT SET)
"Cable Curls"
150 x 14
160 x 8
"Pushdowns"
130 x 20
170 x 15
200 x 12 (PR )
200 x 11
"Cable Extensions"
130 x 15
150 x 12  01152007, 10:00 PM
Day #19 (Legs)
Strength is continuing to climb every workout so I'm very happy about that! I think there is going to be some PR's come next leg workout.
"Squats"
135 x 15
185 x 10
225 x 12
275 x 10
325 x 4
"Leg Press"
400 x 20
490 x 12
560 x 5
"Hammer Strength Lying Leg Curls"
50 x 15
70 x 12
70 x 10
"Seated Leg Curls"
105 x 13
105 x 15  01172007, 10:42 PM
Day #21 (Chest/Back)
Yesterday was an off day for me. Today I was back at it and some PR's were in store!
"Incline Barbell Presses"
135 x 20
185 x 10
205 x 6
215 x 4
"Flat Dumbell Presses"
100's x 10 (PR )
100's x 10 (Backed it up again! )
"Pec Dec"
195 x 10
195 x 8
"Barbell Rows"
135 x 20
185 x 12
225 x 8 (PR )
235 x 5
225 x 7 (Yates style)
"Pullups"
BW x 10
BW x 6
BW x 6  01192007, 09:25 PM
Day #23 (Shoulders/Arms)
Bodyweight update #3: +2.5 lbs. (194.0) Starting weight was 190 lb., so I'm up 4 lbs. since beginning BAM. I will have a final weigh in, measurements, summary and pics when I finish next week.
I had to take off yesterday due to some circumstances out of my control. However, I was back in the gym today and there were more PR's in store. I have noticed an increase in strength more than anything else using BAM. You gotta love when the weight keeps going up!
Todays workout.........
"Seated Dumbell Presses"
30's x 20
50's x 15
70's x 11
75's x 8 (PR )
"Side Laterals"
25's x 15
30's x 8
30's x 8 + 25's x4 (PR )
"Reverse Pec Dec" (Rear Delts)
120 x 15
135 x 13
150 x 9 (PR )
"Skullcrushers"
90 x 13
110 x 6 + 15 closegrip presses
110 x 5 + 12 closegrip presses
"Pushdowns"
170 x 15
200 x 10
200 x 11
"Barbell Curls"
95 x 12
110 x 7 (PR )
110 x 7 (Backed it up! )
"Cable Curls"
150 x 15
160 x 10
170 x 10 (PR)  01202007, 11:06 PM
Day #24 (Legs)
What's up everybody!? All I have to say about today is more PR's.....
"Squats"
135 x 15
225 x 12
275 x 10
315 x 5
335 x 4 (PR )
"Leg Press"
490 x 12
540 x 8
580 x 6 (PR )
"Hammer Strength Lying Leg Curls"
50 x 20
70 x 10
70 x 10
"SLDL's"
135 x 12
225 x 10
275 x 6  01222007, 05:16 PM
Day #26 (Chest/Back)
Well I have some good news! Thanks to FnF and ALRI this ride is going to continue for another 4 weeks! And something tells me this second 4 weeks is going to be better than the first. Today is an off day for me, but because of yesterdays football games I didn't get a chance to post yesterdays workout so here it is.....
"Flat Barbell Presses"
135 x 15
185 x 10
225 x 10
265 x 4
275 x 2
"Incline Dumbell Presses"
85's x 10
90's x 7
90's x 6
"Pec Dec"
195 x 12
200 x 8
"Reversegrip Pulldowns"
125 x 15
150 x 10
165 x 8
"Closegrip Pulldowns w/ vattachment"
150 x 6
"Pullups"
BW x 7
BW x 6
BW x 6
"Hammer Strength Low Rows"
230 x 10
230 x 7  01232007, 08:28 PM
Day #27 (Shoulders/Arms)
Today was a pretty good day in the gym. I felt pretty tired when I got there but the numbers came out OK, and once again I set some more PR's....I'm telling you.... workout after workout the numbers just keep going up...I'm loving it!
"Military Barbell Presses"
95 x 15
135 x 10
155 x 7
155 x 7
"Seated Dumbell Presses"
75's x 8
"Side Laterals"
25's x 15
30's x 8
30's x 8 + 25's x 4 + 20's x 4
"Reverse Pec Dec" (Rear Delts)
135 x 15
150 x 11
155 x 9
"Hammer Strength Preacher Curls"
45 x 20
70 x 11
75 x 11
85 x 8
"Cable Curls"
160 x 12
170 x 10
180 x 8
"Dumbell Curls"
1 Giant Set from 50's25's
"Pushdowns"
200 x 17 (I blew last weeks PR away by 5 reps! @ 200lbs.)
210 x 11
210 x 13 (PR )
210 x 10
"Closegrip Bench Press"
205 x 10
205 x 8
"Reversegrip Straight Bar Pushdowns supersetted w/ Rope Pushdowns"
2 sets (I didn't log the numbers on these sets, it was just more of a "finisher" for me.  01252007, 09:11 PM
Day #29 (Chest/Back)
Not much to report today. Things are going very well. No sides, steadily increasing strength.
"Incline Barbell Presses"
135 x 15
185 x 10
205 x 7
215 x 5
"Flat Dumbell Presses"
100's x 11 (PR )
100's x 10
"Pec Dec"
210 x 10 (PR )
210 x 8
"Hammer Strength Low Rows"
180 x 15
230 x 10
"Reversegrip Pulldowns"
150 x 12
165 x 8
165 x 8
"Pullups"
BW x 6
BW x 6
"Hammer Strength Mid Rows"
230 x 8
230 x 8  01282007, 04:46 PM
Day #32 (Shoulders/Arms)
I am offically on the second 4 weeks now. I took the last two days off to recover. Todays workout was pretty good. Most of my numbers were up.
"Seated Dumbell Presses"
35's x 25
55's x 15
75's x 9 (PR )
75's x 8
80's x 5 (First time I ever used 80's for this exercise!)
"Side Laterals"
30's x 12
30's x 8
30's x 10 + 25's x 4
"Reverse Pec Dec" (Rear Delts)
135 x 15
150 x 10
160 x 8 (PR )
"Barbell Curls"
95 x 12
115 x 5
105 x 8
"Cable Curls"
160 x 15
170 x 11
180 x 6 + 160 x 4
"Cable Pushdowns"
150 x 25
200 x 16
210 x 11
210 x 11
"Hammer Strength Seated Tricep Pushdowns"
230 x 15
270 x 10
270 x 10  01292007, 10:07 PM
Day #33 (Legs)
Not much changed this leg workout from my last. But I felt OK today.
"Squats"
135 x 15
225 x 12
275 x 10
315 x 5
335 x 3
"Leg Press"
400 x 20
540 x 8
580 x 5
"Lying Leg Curls"
50 x 20
75 x 12
90 x 12
"SLDL's"
135 x 12
225 x 10
275 x 7  01312007, 05:16 PM
Day #34 (Chest/Back)
Bodyweight update #4: +2 lb. (196.0)
Today is an off day for me but I will post yesterdays workout since I was too tired to do it last night. I'm still feeling pretty good, no sides to report.
"Flat Barbell Presses"
135 x 20
185 x 5
225 x 10
275 x 2
245 x 5
"Incline Barbell Presses"
185 x 11
215 x 4
205 x 6
"Pullups"
BW x 12
BW x 9
BW x 7
"Barbell Rows"
135 x 15
225 x 7
225 x 5 (Yates) No grip!
225 x 5
"Deadlifts"
225 x 1
275 x 1
325 x 1
355 x 1  02022007, 08:31 PM
Day#35 (Shoulders/Arms)
Hello everyone! Another good workout today and even yet another personal best....I don't really have much to report in regard to the BAM. Everything is smooth sailing right now. No sides, and nothing much to speak of other than consistent strength increases. Here's the workout.....
"Seated Dumbell Presses"
30's x 25
50's x 15
75's x 9
80's x 7 (PR )
"Side Laterals"
30's x 12
30's x 10
30's x 10
"Reverse Pec Dec" (Rear Delts)
135 x 15
150 x 11
"Skullcrushers"
90 x 15
110 x 5 + 15 Closegrip presses
110 x 5 + 12 Closegrip presses
"Straight Bar Pushdowns"
180 x 12
180 x 10
"Seated Dumbell Curls"
30's x 15
50's x 6
50's x 6
"Hammer Strength Preacher Curls"
70 x 13
85 x 9  02022007, 08:36 PM
Day #36 (Legs)
A great workout today! I can almost guarantee a PR for squats next time around. I was going to throw 580lbs. on the leg press again like I have the last few workouts but once I had that I there, I thought.....Naw, I'm feeling it tonight we're doing 600lbs.! And then I was only expecting to do 3, maybe 4 reps and I got 6! BAM!
"Squats"
135 x 20
225 x 12
275 x 10
315 x 6
335 x 4
"Leg Press"
540 x 10
600 x 6 (PR )
"Lying Leg Curls"
50 x 20
75 x 15
100 x 11  02052007, 02:04 PM
Day #38 (Chest/Back)
Today is an off day for me but here is yesterdays workout....
"Incline Barbell Presses"
135 x 15
185 x 12
225 x 5 (PR )
225 x 5 (Backed it up )
"Hammer Strength Bench Press"
180 x 12
180 x 10
180 x 10
"Pec Dec"
210 x 8
210 x 6
"Pullups"
BW x 12
BW x 7
BW x 7
"Reversegrip Pulldowns"
150 x 8
150 x 8
150 x 10
"Hammer Strength LowRows"
180 x 15
230 x 8  02082007, 08:52 PM
Day #40 (Shoulders/Arms)
Sorry, I got a little back logged so will be posting up the last 3 days of workouts. No real improvements in this workout....
"Dumbell Presses"
35's x 20
55's x 15
80's x 7
80's x 5
75's x 7
"Side Laterals"
30's x 10
30's x 10
30's x 10
"Reverse Pec Dec" (Rear Delts)
135 x 15
155 x 10
"Barbell Curls"
95 x 12
115 x 5
105 x 7
"Cable Curls"
170 x 13
180 x 10
"Pushdowns"
200 x 13
210 x 12
210 x 11
"Overhead Extensions"
90 x 13
100 x 9
100 x 8  02082007, 08:57 PM
Day #41 (Legs)
After my last leg workout I was expecting some new PR's this time around but it just wasn't my day.... I just wasn't feeling it....Next time will hopefully be better.
"Squats"
135 x 20
225 x 12
275 x 10
315 x 6
335 x 3
"Leg Press"
540 x 8
540 x 8
"Leg Curls"
50 x 20
100 x 11
100 x 8
"SLDL's w/ Dumbells"
100's x 12
100's x 12
100's x 12  02082007, 10:05 PM
Day #42 (Chest/Back)
"Flat Barbell Presses"
135 x 15
185 x 5
225 x 10
275 x 3
245 x 5
"Incline Barbell Presses"
185 x 11
215 x 4
205 x 5 + 185 x 3
"Pullups"
BW x 13
BW x 8
BW x 7
"BentOver Barbell Rows"
135 x 15
225 x 8
225 x 7
225 x 7 (Yates)
"Deadlifts"
225 x 5
275 x 2
325 x 2
365 x 1  02142007, 05:08 PM
Day #48
I haven't logged my last week of workouts, but I did want to give an update. I'm now 7 weeks into BAM. The continous strength increases I was seeing in weeks 15 have definitely slowed. My bodyweight is now 197lbs. That is up 1lb. since my last update and 7lbs. since beginning BAM. No side effects to report. About one more week to go and we will be wrapping this log up. I'm training chest tonight and I might have those numbers up later on. Until then.....
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