Bam Bam Goes Caveman-Mode: A Training Log

[BamBam0319]

Figured I'd start a training log since that's what all the cool kids seem to be doing...
Plus it'll help me keep track of my progress, and allow for some more experienced people to provide advice and suggestions for myself and other young lifters.
This could develop into anything but I think I will include occasional progress pics, supplementation, maybe diet, etc.
A little bit about myself:
Currently 6'0" 215ish pounds, I would say 10-12% BF, not sure of my measurements.
Started working out at 110lbs.
I have been working out for almost 6 years now. The first year was mostly full body workouts, body weight stuff, to build up some base strength and coordination. This was with a personal trainer.
The next year was with a different personal trainer and the training was more bodybuilding-style. This is pretty much where my interest in bodybuilding started to flourish.
Since then my training has been based off of what I learned in the beginning combined with my own research and accumulating experience.
So with that said, let the insanity begin!
Questions, comments, concerns, all are appreciated!

 

[BamBam0319]

bighulksmash Dma378 AustBenny tog511 WANTED come one come all!

 

[bighulksmash]

What are you running?

 

[BamBam0319]

What are you running?

Nothing right now, just in PCT.
I just wanted to start a workout log!

 

[bighulksmash]

Nothing right now, just in PCT.
I just wanted to start a workout log!

Ohhh i see !!! You gotta try these hand stand knee crunches!

 

[BamBam0319]

Leg workout last night after sitting in a car for 7 straight hours.
Box squats:
135x5, 185x5, 3x225x12, 225x10
Leg extensions:
Single leg: 40x20, 50x20
Both: 100x20, 2x110x20, 2x120x20
Leg press: 3 plates each side x 20, 4 plates x 20, 3 sets 5 plates x 20
Superset with last 3 sets of leg press: walking lunges with 50lb EZ bar
40 steps, 20 steps, 20 steps
Standing hamstring curls:
4x25x15 each leg

20 minutes LISS cardio on the elliptical

 

[BamBam0319]

Ohhh i see !!! You gotta try these hand stand knee crunches!

Lmao wtf are those?

 

[bighulksmash]

Lmao wtf are those?

Ill link u hold on.

 

[bighulksmash]

Lmao wtf are those?

https://youtu.be/SFpRHUz2veo
Cant do 5 in a row your fired!

 

[BamBam0319]

https://youtu.be/SFpRHUz2veo
Cant do 5 in a row your fired!

Lol looks I'm done for

 

[bighulksmash]

Lol looks I'm done for

I tried it and fell over the kids were laughing hard .

 

[BamBam0319]

I tried it and fell over the kids were laughing hard .

I've never been able to do a headstand before let alone do crunches lol

 

[bighulksmash]

Yo you still up ? I khunt sleep :×! Mesomorph got me wide awake! BamBam0319

 

[BamBam0319]

Lol I'm halfway through my push workout bro I'm about as awake as I can get. 10:15pm here

 

[bighulksmash]

Lol I'm halfway through my push workout bro I'm about as awake as I can get. 10:15pm here

Im typing via voice commands, can't lift arms. Kill it hard !

 

[BamBam0319]

Im typing via voice commands, can't lift arms. Kill it hard !

lol lazy ass. I'll post the workout when I'm done

 

[TheGoodLife35]

Nice log so far, making me think I need to up my leg day workouts since so far all I really do is squats but I squat every time I go to the gym.

 

[bighulksmash]

lol lazy ass. I'll post the workout when I'm done

Wait til u finish your legs ill wait 15 mins and have u do box jumps haha

 

[BamBam0319]

Nice log so far, making me think I need to up my leg day workouts since so far all I really do is squats but I squat every time I go to the gym.

Damn every time? How many days a week do you go to the gym?
I do 2 leg days a week: one is squats, the other switches off between box squats and deadlift.
My week looks like this:
Push A
Pull A
Legs A
Push B
Pull B
Legs B1 or B2
Off

My off day goes anywhere in the week though, whenever I am too busy or if I'm too fatigued to go to the gym.

 

[BamBam0319]

^ I just switched to that layout 2 weeks ago.
Before I that I did this for 4 months:
Chest & tris
Back & bis
Shoulders
Legs
Arms
Off
Legs

 

[BamBam0319]

Leg progress since I started doing 2 legs days instead of 1.
6 months difference

 

[BamBam0319]

Alright push workout tonight:
DB incline press
2x40x10, 2x70x5, 100x12, 100x10, 100x8
DB incline flies
20x20, 30x20, 40x20, 55x18
Arnold press
35x8, 2x55x12, 2x55x10
Body weight dips
20 reps, 18, 16, 14
45lb plate front raises
3x12
Superset with DB front raises
3x15x10
Close grip tricep pushdowns
100x20, 120x20, 140x20, 160x18
Single arm tricep pushdowns
3x30x20

 

[TheGoodLife35]

Damn every time? How many days a week do you go to the gym?
I do 2 leg days a week: one is squats, the other switches off between box squats and deadlift.
My week looks like this:
Push A
Pull A
Legs A
Push B
Pull B
Legs B1 or B2
Off

My off day goes anywhere in the week though, whenever I am too busy or if I'm too fatigued to go to the gym.

I have skipped leg day for most of my life so for me I plan my workouts around doing lifts I don't like that much to force myself to do them. I train legs about five times a week and they switch between two heavy days/ three light high rep days. (Btw all of my lifts are increasing each workout either reps or weight)

Btw your pictures look really good, I hope to be back on your level by February although I have a lot of vacations and surgeries coming up haha.

 

[BamBam0319]

I have skipped leg day for most of my life so for me I plan my workouts around doing lifts I don't like that much to force myself to do them. I train legs about five times a week and they switch between two heavy days/ three light high rep days. (Btw all of my lifts are increasing each workout either reps or weight)

Btw your pictures look really good, I hope to be back on your level by February although I have a lot of vacations and surgeries coming up haha.

Thanks brother! I have grown to love leg days.
Just keep working at it and you'll get where you wanna go. I had surgery last fall 2014 after being assaulted, was out of the gym for 2 solid months and lost 20 pounds because I couldn't eat or drink hardly anything, let alone strain myself lifting weights. Dropped to 182lbs by the end of it. Now I am 215lbs with less body fat and much more muscle. Granted supplementation and anabolics work their magic but nothing will happen without hard work and determination. Oh and food!

 

[TheGoodLife35]

Thanks brother! I have grown to love leg days.
Just keep working at it and you'll get where you wanna go. I had surgery last fall 2014 after being assaulted, was out of the gym for 2 solid months and lost 20 pounds because I couldn't eat or drink hardly anything, let alone strain myself lifting weights. Dropped to 182lbs by the end of it. Now I am 215lbs with less body fat and much more muscle. Granted supplementation and anabolics work their magic but nothing will happen without hard work and determination. Oh and food!

That is something, I am happy to see you are recovered well from that ordeal and back at it better then before. I don't think I'll have to take time off from the gym much but my diet will have to change so that will be the only downside for my case.

I actually enjoy doing squats more then other things now as well but it sucks knowing I'll have to buy new pants soon.

 

[BamBam0319]

That is something, I am happy to see you are recovered well from that ordeal and back at it better then before. I don't think I'll have to take time off from the gym much but my diet will have to change so that will be the only downside for my case.

I actually enjoy doing squats more then other things now as well but it sucks knowing I'll have to buy new pants soon.

Yep, I'm in the same spot brother. Jeans too tight, sweatpants are getting shorter at the ankle because your legs fill them out more, so on and so forth

 

[yates84]

In this biatch!

 

[Dma378]

In brother!

 

[Burnfire]

In here! Push it!!

 

[WANTED]

I'm hell of late man. Holidays got me working double time!
Thanks for the invite. Looking fu*kn ripped BamBam0319

 

[jake1986]

New to AM. I have to say Bam bam that you look really good dude. Awesome!

 

[BamBam0319]

In this biatch!

In brother!

In here! Push it!!

I'm hell of late man. Holidays got me working double time!
Thanks for the invite. Looking fu*kn ripped BamBam0319

New to AM. I have to say Bam bam that you look really good dude. Awesome!

Glad to have you guys all here!! Thanks jake!

 

[BamBam0319]

Pull day, in the books.
Bent over rows:
135x10, 185x5, 3x225x12, 235x12

Seated DB lateral raises:
20x20, 35x15, 3x35x12
Superset with standing BB curls
45x10, 95x12, 3x105x12

Seated close grip cable rows
160x15, 200x12, 240x10, 300x8

Reverse grip lat pulldowns
120x15, 150x12, 180x10, 200x8

Face pulls
4x100x15
Superset with t bar rows
4x(2 plates)x15

Seated DB hammer curls
40x10(+5 alternating), 3x35x10(+5 alt)
Superset with standing BB reverse grip curls
4x75x12

Standing DB curls
20 pounds for 10 reps

 

[WANTED]

Strong rows dude

 

[BamBam0319]

Strong rows dude

Thanks man! I've really been working hard on them, I'm really not happy with the thickness of my back.
Today was the first time in 2 months that I've gone heavier than 225, I've been focusing on maintaining and improving strict form with 225 and I finally felt like I could throw a little more on there and test the waters. First 10 reps were good, last 2 required a little bit of body momentum.

 

[BamBam0319]

How could I forget to invite MrKleen73?!?

 

[AustBenny]

Down Under in the log.

 

[BamBam0319]

Down Under in the log.

Glad to have you mate

 

[BamBam0319]

Hands are shaking and biceps are still tight. Also have felt various muscles in my back spasming lol. That conqu3r unleashed pump is no joke.

snagged a pic halfway through the action.

 

[BamBam0319]

Man these Black Friday sales are killing me. I'm trying to justify getting some tr3st but idk what id do with it. Maybe add it into my SARMs cycle to combat the lethargy that I've heard comes with RAD 140.
Other than that idk what I'd ever do with a bottle of tr3st.

 

[Dma378]

Have you ever done Pendlay Rows? I feel like once I started doing them and heavy Kroc Rows it really accelerated my back growth.

 

[BamBam0319]

Have you ever done Pendlay Rows? I feel like once I started doing them and heavy Kroc Rows it really accelerated my back growth.

No, I haven't. I'll have to look into those. I have decent width, I just have trouble getting it to POP, if you know what I mean. Dropping body fat will help that a lot but I wanna pack on the mass too.

 

[Dma378]

Yeah they are great for adding thickness and width. Diet dictates that pop, but the extra mass helps!!

 

[BamBam0319]

Yeah they are great for adding thickness and width. Diet dictates that pop, but the extra mass helps!!

Definitely gonna research and incorporate them then. Probably will eat cleaner moving forward as well, unless I just can't hit my targeted kcals!

 

[Dma378]

http://youtu.be/OFDUA5S0B7M

 

[Dma378]

Unlike regular BB Bent Over Rows, I don't think they're meant to be done for reps. I usually aim for 4-6

 

[BamBam0319]

http://youtu.be/OFDUA5S0B7M

Damn, I can definitely see why those would put some mass on your back. That you? Looks good!
I will 100% be trying those out on my next pull day in place of my traditional bent over BB rows.

 

[Dma378]

Haha naaa that's not me.

 

[BamBam0319]

Today's leg workout:
Leg ext
60x15, 80x10, 100x5, 2x100x10

Squats
135x10, 225x5, 4x295x8

Leg ext
Single: 40x20, 50x20
Both: 120x20, 140x16, 160x12, 200x10

45 degree Leg press
(2 plates each side)x20, 4x20, 6x20, 6x20

Seated calf press
2 plates: 4 sets, 20 reps

Waking up early tomorrow to smash arms before my day of feasting begins!

 

[BamBam0319]

I'm also going to try to grab some progress pictures before I conceive a food baby.
The transformation contest I'm in ends soon and I don't want to be fluffy or have a distended gut in my final pics!