bam bams journal

[bambam]

Ok so i have been on this site for awhile now and thought its about time i started a journal.

I have been training for around 5 years now. I Used to be a competitive road and track cyclist and started at the gym to build a solid strength base. But as Uni started cycling 600km a week became not so appealing. So off dropped the cycling and up went the iron.

Stats

Male

22years old

Bf : not sure as i havnt been tested in awhile (not great id say)

weight : 87kg (was 72kg at race weight)

height - 6ft

Current goal : Bulk up (as cleanly as possible) goal weight 95kg lean (eventually)

supplements I take at the moment-

Multi vit

Omega oils

Syntax Matrix protein

Higher power creatine mono

Applied nutriceuticals RPM

Applied nutriceuticals IGF2 (part of the point of this journal is to track the progress of these 2 sups)

Diet (on a common day)

first thing IGF2

6 am - protein shake (40 gram protein)

1 cup (dry) oats in water

Pre workout- RPM

post workout 9 am - double protein shake (40g pro)

50gram dextrose

teaspoon (5g) Creatine

1230 - 1 cup (dry) brown rice with chicken or tuna (40g pro)

330 - 1 cup (dry) oats in water

scrambled eggs 2-3 whole (depends on my mood) 3 whites

7 - either chicken steak or whatever i just try make sure i get 40 g protein and veges depending on how i feel i sometimes ad kumura here

10 - protein shake in milk (30 g protein )

last thing IGF 2

Training split

monday - chest

tuesday- back

wednesday- shoulders

thursday -legs

friday - arms

abs added twice a week whenever i have time at the end of my workout

I am thinking about spliting calves up and hitting then twice a week as i feel they may respond better to this volume.

I try keep the workouts at 40 min and 1hour max.

Will post up pics soon

[marky65]

Welcome to the journals Bambam.

Good luck with the goals.

What is the idea of taking creatine post workout?....I always thought it was a pre orkout supp

[bambam]

Today was chest - 3rd day taking rpm and really loving the energy boost its giving me.

Flat db press - 25kg-20rep

35.5kg-12

44kg -10

44kg- 10

44 -6 (stoked getting the 44's up as i had no spotter)

incline db press - 30kg - 12

32.5 - 10

35.5 - 10

25- 15

weighted dips - 20 kg -15

20kg -10

15 -7.2 (hahahah totally failed exactly .2 of the way up

body weight 10reps

cable flies- incline bench in the middle of the cable machine with cable set at the bottom, tryed this for the first time today and really liked it.

- 3 plates -20rep

5 plates -15 reps

5 plates - 10 reps

Good workout today felt strong and focused on the RPM

[bambam]

Cheers - from what i understand creatine is stored in the muscles and is used during workout. the loading phase of creatine saturated the muscles so they are full of it. Then during the workout these levels drop and you replace what you have used post workout so they are topped up for the next days workout. I chuck the creatine in here with dextrose to cause an insulin spike and shuttle it into the muscles..........

[bambam]

I have attached a couple of photos taken today

[bambam]

Todays workout - Back - felt ok strength average

Wide grip chins - 50 in as little sets as possible

15-10-8-5-5-4-3

narrow grip pull downs (palms facing)

12-60kg

10- 72kg

8- 78kg

6- 78kg

Deadlift (first time i have done these in the long time)

12- 60kg

10-80kg

6-90kg

6-100kg

wide grip barbell rows

12-60kg

8-70kg

6-70kg

seated cable rows

12-66kg

10-72kg

8-72kg

Diet - 6 egg scrambed (3 yokes -3 whites )

1 cup oats in water

300g chicken - 1 cup oats

protein shake

double protein shake

50g dextrose

creatine mono

[bambam]

Shoulders and traps today

lower back was abit sore from deadlifts so i preformed all my exercises seated. Was good for a change as i felt it allowed me to concentrate on proper form.

Seated DB shoulder press

18kg - 20

25kg -10

27.5kg-8

30kg-6 dropset 14kg - 10

Seated DB side raises

7.5kg -20

10kg -12

12kg-10

14kg -8 dropset 7.5kg-10

Seated DB front raises

10kg- 12

10kg -10

12kg-10

14kg -6 dropset 7.5kg-10

Rear delt machine

Not sure of weights 4 sets half way down stack as many reps as i could manage- 20,15,10,10

Seated DB shrugs really squeezing at the top and holding as long as i could manage

33.5kg- 12

33.5kg -10

33.5kg -10

33.5kg -8 drop set 14kg-15

Really loving the energy from the RPM, i really find its helping my get in the zone so to speak. Also my shoulders were really pumped up after today workout.

[runveerun]

Yay new journal :jive: :dancing: - looking good BamBam!

I know what you mean by the iron taking over I used to run alot now it's ll weights, weights!! Takes up less time and gets great results!

[bambam]

Cheers.

Yeah totally, i would think about it hmmmm 100km ride on one hand..... hit the weights on the other.... weights would win every time. I still get on the bike every now and then but its alot harder up hill with the extra weight

[becbec]

I have attached a couple of photos taken today

damn! :shock:

*melts

[bambam]

Yesterday was biceps/triceps

dBell curls

15kg-20rep

17.5-15rep

20-10

22.5-8

22.5-8

Single arm cable tricep push down

11- 20

13.5- 12

16-10

16-8

frank zane inclines

17.5-10

17.5-10

20-8

20-8

Tricep pullover press.

first time i have tryed these, for those who dont know what they are;

http://worldfitnessnetwork.com/exercise ... press.aspx

20kg -20

30kg -15

32.5 - 10

35 - 8

preacher curls

20kg-20

25kg-10

30kg-9

32.5kg-8

rope pull downs

18-20

25-15

27.5-10

35-8

reverse curls

20-20

25-10

25-10

Really felt a good pump today, much bigger than before taking the RPM. Has been the workout i have noticed this the most since starting. Sleep seems alittle better which may be down to the IGF-2 or might not time will tell.

[bambam]

Legs on friday- had to be a quick workout as i was in a huge rush trying to get a prototype design completed.

Hack squats

4 sets unsure of the weight... started halfway down the stack ended up 3/4 of the stack for 8 reps

leg extensions (one leg)

66, 10

66, 8

72, 8

72,6

lying leg curls

unsure of weights

4 sets, 12, 10, 10, 8 reps

Standing Calf raise 30's (10 reps toes fwd, 10 reps toes pointed out, 10 reps toes pointed in)

4 sets - entire stack (not that heavy but after 30 reps u really feel the burn)

Seated calf raise

3 sets as many reps as i could do to failure

[steak]

How are you finding the IGF goes