Bam Bam Goes Caveman-Mode: A Training Log

Dma378 said:
Good work on the squat increase bro. You'll now be addicted to chasing 4 plates on each side!!
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Lol I'm going to try it next week. The strength is definitely starting to kick in. Trest + epiandro + test e and prop = a happy Bam Bam
 
220lbs post workout today!
Incline DB press
30x10, 50x5, 85x3, 105x1
110x10, 115x10, 115x10

Hammer strength wide chest
322x15, 362x12, 412x8 dropset 182x20

Cable flies - on "Freemotion Dual Cable Cross" machine
33x20, 40x12, 40x12

BB close grip bench
135x8, 185x3, 225x7, 205x8, 185x10

PJR pullovers
50x10
85x12, 95x10, 100x8

Close grip cable tricep pushdowns
77x20, 88x15, 88x15

Reverse grip cable tricep pushdowns
49.5x15, 55x12, 60.5x12
 
Are you targeting calories or just smashing in anything tasty that comes to hand?

You tri's must be wrecked after that!
 
cheeky1 said:
Are you targeting calories or just smashing in anything tasty that comes to hand?

You tri's must be wrecked after that!
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I'm staying pretty clean, although I do have a package of Oreos on my bedside table and 2 pints of ice cream in my freezer. I don't have junk every day though. My diet is mainly made up of eggs, bagels, whole milk, chicken, beef, rice, pasta, and sweet potatoes.

Oh yeah, my triceps are useless right now, as is my chest!
 
Today's festivities:
Speed work - Pendlay rows
135x5
6x205x3 (30 second breaks)

Pull-ups
15 reps, 11

Neutral grip wide lat pulldowns
165x12, 195x10, 210x8

One arm DB rows
40x5, 60x5, 90x3
110x10, 115x10, 120x8

HS high row
232x12, 272x10, 272x10

HS low row
3x232x12

Standing cambered bar curls
3x100x12

Rope handle cable curls
3x44x12

Seated DB curls
3x22.5x15
 
220?! Man, I need to tighten up...
 
yates84 said:
220?! Man, I need to tighten up...
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Whatchu mean bro?
But yeah 220, really happy to see the scale on the rise again. Gotta love those cycles where you're getting heavier, and stronger, but losing fat and tightening up all at the same time.

In other news, took it easy on legs today, while still trying to pump some blood and get some work done. Everything has been hurting the past few days so I don't wanna push too hard and procure an injury.
Hack squat
225x12, 315x12, 365x12

Leg press
565x15, 875x15

Leg ext (1 and a half reps for each rep)
170x12, 185x12, 200x12

Romanian deadlift
135x5, 225x10, 275x8, 275x8

Standing calf press
3x135x15
 
Just peeked dat Christmas tree comin out from my pic a week or two ago Invalid Link Removed
 
Preworkout weight: 221 lbs
Plate loaded lateral raise machine
3x20x15

Seated DB shoulder press
25x10, 40x5, 55x5, 70x3
80x10, 85x10, 90x8

Seated DB lateral raise
10x10
4x27.5x15

DB upright rows
30x8, 3x45x12

Underhand BB shrugs
135x10, 225x20, 275x15, 275x12
Superset
One arm standing DB lateral raise
4x25x15

Cable front raises - face away from cable
3x33x15

Reverse flies on pec deck
3x115x15

DB reverse flies braced against incline bench
3x20x15
 
Thank goodness for off days....
Taking this time to work a 10 hour shift I've had about 4 hours of sleep, my girlfriend dragged me to a bar last night (only had one drink). That said, I feel like absolute crap. Zero appetite. Brain won't work, even with Lean EFX and sipping on Aggro right now.
I can't believe I got a hangover from one measly drink. It's gotta be because I hardly got any sleep on top of it.
Might have to get some nice greasy fast food for lunch even though I brought chicken, sweet potato, and Greek yogurt lol. I don't even want my protein shake.
 
BamBam0319 said:
Thank goodness for off days....
Taking this time to work a 10 hour shift I've had about 4 hours of sleep, my girlfriend dragged me to a bar last night (only had one drink). That said, I feel like absolute crap. Zero appetite. Brain won't work, even with Lean EFX and sipping on Aggro right now.
I can't believe I got a hangover from one measly drink. It's gotta be because I hardly got any sleep on top of it.
Might have to get some nice greasy fast food for lunch even though I brought chicken, sweet potato, and Greek yogurt lol. I don't even want my protein shake.
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that sucks man, I went through the same thing yesterday! I haven't drank more then 1 beer in over 10yrs and I went bar hoppin Friday night and drank 5 or 6 bottles and got massive buzzed. yesterday I woke up with a massive headache half brain dead and my stomache messed up all damn day feeling like I hadn't slept in 2 days. barely recovering today and going to a tailgate party at the broncos/pats game but no drinking for me today and for a very long time.
 
KilaCali said:
that sucks man, I went through the same thing yesterday! I haven't drank more then 1 beer in over 10yrs and I went bar hoppin Friday night and drank 5 or 6 bottles and got massive buzzed. yesterday I woke up with a massive headache half brain dead and my stomache messed up all damn day feeling like I hadn't slept in 2 days. barely recovering today and going to a tailgate party at the broncos/pats game but no drinking for me today and for a very long time.
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Yeah it's awful. The caffeine is starting to help though. I probably won't drink again until spring break in March. I think I'm going to go skiing in Colorado with my girlfriend and poke some smot
 
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BamBam0319 said:
Thanks guys! Yates you weren't kidding when you said these shirts made you 1000% more anabolic ;)
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Yep, proven 27% more effective than testosterone. Only thing stronger is cell tech.
 
yates84 said:
Yep, proven 27% more effective than testosterone. Only thing stronger is cell tech.
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Dat der celltech? I have avoided it so far because the instant gainz are too noticeable :/
 
Forgot my preworkout at home when I left for campus... I'll just have to rely on the trest, epi, and relationship problems. Lol.
I'm still going to try to rep some 135lb Dumbbells
 
BamBam0319 said:
Forgot my preworkout at home when I left for campus... I'll just have to rely on the trest, epi, and relationship problems. Lol.
I'm still going to try to rep some 135lb Dumbbells
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you have a gym with 135lb db's...I'm jealous!

but, I'm sure the other things in your mentioned recipe will get the job done ;)
 
alphagainz said:
you have a gym with 135lb db's...I'm jealous!

but, I'm sure the other things in your mentioned recipe will get the job done ;)
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All the way to 150 actually! It's my goal for this cycle to bang out the 150s for at least 5 reps. I'm also going to try squatting 405 tomorrow. Finally getting to them big boy weights :)
And oh yes. I'm going HAM on pendlay rows right now, beat my numbers by last week already. Who needs preworkout?
 
wesb2387 said:
There's gyms that don't have 150's???? I have 200's at mine. I guess I'm one of the lucky ones.
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You definitely are. I've only been to one gym in my life that's had up to 200s.
 
BamBam0319 said:
You definitely are. I've only been to one gym in my life that's had up to 200s.
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Most I have seen is 120's at a big box gym, and 140's at a more "hardcore" gym. Buddy of mine moved from the big box to the other for the extra dumbbells. Spent an extra 40mins travel time! Don't think I would ever do that!
 
I go to LA Fitness and it goes up to 125's. Went back to Phoenix for Christmas and went to the LAF there...only went to 100's :261:
 
clown007 said:
Most I have seen is 120's at a big box gym, and 140's at a more "hardcore" gym. Buddy of mine moved from the big box to the other for the extra dumbbells. Spent an extra 40mins travel time! Don't think I would ever do that!
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Yikes... I wouldn't either. Fortunately my university gym has up to 150s, and the gym I work at does as well.
alphagainz said:
I go to LA Fitness and it goes up to 125's. Went back to Phoenix for Christmas and went to the LAF there...only went to 100's :261:
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Ouch, I've been to gyms like that. I couldn't have a good chest day there.
 
Today's workout:
Pendlay rows
135x5, 185x3, 225x3, 275x1
295x5, 315x3, 315x5

Weighted pull-ups
32.5x10, 32.5x8

Lat pull downs, leaned back so it's more like a row/pulldown hybrid
195x10, 195x8

Flat DB press
30x5, 55x5, 85x3, 110x3
130x8, 140x4 (failed on 5), 130x6 (failed on 7)

BW dips
28 reps, 21

Seated DB shoulder press
3x75x10

Standing cambered bar curls
3x110x10

PJR pullovers
90x10, 2x105x10
 
No idea why but this song is really getting me hyped while I wait for a squat rack lol
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Lower body power:
Squats
135x5, 185x5, 225x3, 275x3, 315x1, 365x3, 385x3, 385x2

Hack squat
365x10, 405x10

Leg ext
255x15, 255x12

Stiff leg deads
225x10, 275x8, 275x8

Lying leg curls
2x170x10

Seated calf
(4 plates)x10, x10

Standing calf
3x210x10
 
BamBam0319 said:
Lower body power:
Squats
135x5, 185x5, 225x3, 275x3, 315x1, 365x3, 385x3, 385x2

Hack squat
365x10, 405x10

Leg ext
255x15, 255x12

Stiff leg deads
225x10, 275x8, 275x8

Lying leg curls
2x170x10

Seated calf
(4 plates)x10, x10

Standing calf
3x210x10
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Nice session and solid numbers!
 
yates84 said:
Nice session and solid numbers!
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Thank you sir! I'd like to make my way past 405 in the next few weeks. That'd be a hell of an accomplishment for me lol
 
Break another PR for incline DB bench today? I think that sounds like a wonderful idea.
 
Had 1800 cals for breakfast lol. Sweating my ass off in class now.
 
Does anyone think I'd benefit from adding low dose ostarine (like maybe 10mg) in? My knees have been killing me this past week and today they are incredibly stiff. I can't really afford to buy a joint product, and already have plenty of ostarine on hand.
 
BamBam0319 said:
Does anyone think I'd benefit from adding low dose ostarine (like maybe 10mg) in? My knees have been killing me this past week and today they are incredibly stiff. I can't really afford to buy a joint product, and already have plenty of ostarine on hand.
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Probably need to spend some time working on MFR on the calves and quads. I'd also remove leg extensions for awhile as they're far from knee friendly.
 
Rodja said:
Probably need to spend some time working on MFR on the calves and quads. I'd also remove leg extensions for awhile as they're far from knee friendly.
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True, probably a good idea. I'll looking into MFR methods for those muscles and yeah probably take a break from the leg extensions. I'll probably substitute with lunges.
 
Not the greatest workout but not bad by any means.
Incline DB press
30x10, 50x5, 70x5, 90x3
2x110x10, 115x9

Hammer strength wide chest
362x12, 362x10, 362x9

Cable flies - on "Freemotion Dual Cable Cross" machine
37x15, 40x12, 40x12

Close grip BB bench
135x10, 3x185x12

PJR pullovers
50x8
90x10, 100x10, 110x7

Close grip cable tricep pushdowns
82.5x20, 88x15, 93.5x12

Reverse grip cable tricep pushdowns
49.5x20, 55x15, 60.5x15
Still weighing 221 post workout. Must. Eat. More.
I'm thinking about making next week a deload week, when everything starts to hurt I think my body is trying to tell me something.
 
You're putting up very solid numbers, sir. Keep up the good work. I like doing the leaned back lat pull/row as well. Feel like it's a good accessory movement for bench.

And I'd have to agree with Rodja bro. Leg exts always make my knee a little fukcey. And hack squats do too.
 
BamBam0319 said:
Does anyone think I'd benefit from adding low dose ostarine (like maybe 10mg) in? My knees have been killing me this past week and today they are incredibly stiff. I can't really afford to buy a joint product, and already have plenty of ostarine on hand.
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Not sure it would be noticeably effective with all the other goodies taking up residence in your body, but it would certainly be interesting to see if you do notice a difference. I don't see it being harmful to try.

The other guys made some good points re. training, perhaps take that into consideration & save some $$ for something like Joyful Joints.
 
Oh, and if you can get your hands on some magnesium based cream/oil for a good price try massaging that into the connective tissues around your knees of a night time. works wonders at loosening up stiff muscles etc while sleeping & the massaging will help move out any lactic & cellular waste buildup that may be contributing to the stiffness.
 
BamBam0319 said:
Had 1800 cals for breakfast lol. Sweating my ass off in class now.
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...hang on...how in the heck did you get 1800cal in at breakfast? That's a damn big plate of bacon & eggs! :bigeyes:
 
cheeky1 said:
...hang on...how in the heck did you get 1800cal in at breakfast? That's a damn big plate of bacon & eggs! :bigeyes:
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Hahaha I had a breakfast wrap with 3 eggs, 1/3cup egg whites, 2/3cup shredded fiesta blend cheese, and 3 cups of cinnamon toast crunch with 2 cups of whole milk. Yum!
 
BamBam0319 said:
Hahaha I had a breakfast wrap with 3 eggs, 1/3cup egg whites, 2/3cup shredded fiesta blend cheese, and 3 cups of cinnamon toast crunch with 2 cups of whole milk. Yum!
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That's some good eatin. Deep fry that lot & you'd make Elvis jealous :D
 
cheeky1 said:
That's some good eatin. Deep fry that lot & you'd make Elvis jealous :D
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Lol! That sounds dangerous. I've had a pizza in my freezer for almost a week now, not sure how I haven't eaten that yet...
 
Got my BP and heart rate measured in class today.. Avg BP was 120/80, heart rate was 96, but I was partnered up with a pretty girl and they make me nervous so that makes sense ;)
 
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