eddie bam’s BodyBlog

I had an AWESOME work out today. I did moderately heavy dead lifts and I moved pretty quickly through the rest of my work out.

• Deadlifts - 135×6 225×6 315×2 405×2 455×2 455×2 455×2 455×2 455×2 (3-5 Minute Breaks)
• HS Rows - 180×8 180×8 225×8 225×8 (60 sec. breaks)
• Wide Pulldowns - 220×8 220×8 235×8 235×8 (60 sec. breaks)
• Close Cable Rows - 220×8 265×8 280×8 280×8 (60 sec. breaks)
• DB Hammer Curl - 65×6 65×6 65×6 (45 sec. breaks)
• Single Arm Strive Preacher Curl - 90×8 100×6 100×6 (45 sec. breaks)
• Strive Preacher Curl - 70×30

How does it look?

Stay Strong,

Eddie bam!!

Today I trained Chest and Triceps. It was a very good work out. This is how it went..

• Flat Bench - 135×6 225×6 315×6 385×4 385×4 405×2 405×2
• Decline Bench - 315×6 405×4 405×4 405×4
• Incline DB Press - 120×8 120×8 120×7
• Incline DB Fly - 40×8 55×8 55×8
• Single Arm DB Overhead Ext - 40×8 55×8 70×6 70×6
• Single Arm Cable Push downs - 145×8 175×8 190×6 205×6
• Cable Push downs - 250×35

Bench needs to get stronger! IT WILL!

Stay Strong,

Eddie Bam

Yeahhhhhh! so.. I have bad shin splints and sore calfs from running the other day. So i had to do some-what light weight on legs. oh well…
This is how it went ladies and gents:

• Box Squats - 135×8 228×8 315×8 405×2 405×2 405×2 405×2 405×2
• Legs press - 380×8 470×4 560×4 650×4 740×4 830×2 830×2 830×2
• DB Bi Curl - 60×8 65×8 65×8
• Hammer Bar Bi Curl - 75×8 125×8 145×8 145×8
• BB wrist Curl - 95×20 95×20 95×20 95×20
• Leg Curl - 150×8 160×8 170×8
• Single Leg Ext - 150×8 150×8 150×8
• Preacher Curl 110×8 130×8 150×8 165×8

Stay Strong,

Eddie Bam

So.. I had a long day yesterday and met a friend at pizza hut before going to the gym. lol. I ate an entire pizza myself plus some cheesy bread sticks. I usually wait at the very least 1-1.5 hours before hitting the weights but I went directly after eating to the gym. So.. every set i did i felt like i was going to barf.. lol. so i kept it very light.. especially dead lifts. This is how my work out went..

• Dead Lifts - 135×6 225×6 315×6 405×2 405×2 405×2 405×2 405×2 (light)
• HS Row - 135×8 180×8 180×8 180×8 (light)
• Military Shoulder Press - 135×8 225×8 225×8 225×8
• Vertical Bar Pull Downs - 220×8 250×8 265×8 280×8
• Behind BB Shrugs - 405×8 495×8 585×8
• DB Side Raise - 35×10 35×10 35×10 35×10 (light)

So… overall.. pretty good work out besides the feeling of wanting to throw up. lol.

Stay Strong,

Eddie Bam

So, this week I am starting my Powerlifting routine again. It is only 3 days a week of actual Weight Lifting. I will be doing Cardio and Abdominals on none lifting days.

Today I did Chest, Tris, and some Cardio.
Flat Bench - 135×6 / 225×6 / 315×6 / 365×6 / 405×1 / 405×1 / 405×1
Decline - 315×6 / 385×4 / 385×4 / 385×4
DB Press - 120×8 / 120×8 / 120×8
Close Grip Bench w/ Purple Band - 225×6 / 245×6 / 265×5+1

DB Tates - 90’s x8 / 100’s x8 / 105’s x8

DB Overheard Tri Extension - 105×30 / 105×29

Treadmill - 20 Minutes of Run/walk Intervals

Treadmill - 10 Minutes of Incline Walking

Overall.. awesome work out. For not going heavy for awhile i was glad to see that my flat bench press is still over 400lbs.

Stay Strong,

Eddie Bam

I haven’t posted in awhile.. so I figured I’d put down my work out that I had today. I haven’t dead lifted in almost 2 months so I did that in the beginning of my work out.

Sumo Dead Lifts: 135×6 225×6 315×6 405×6 495×3 495×3

Stiff Leg Dead Lifts: 225×8 225×8 225×8 (easy)

T-Bar Row Machine: 135×8 180×8 225×8 225×8

Reverse Pulldowns: 220×8 235×8 250×8 265×8

Recumbent Bike: 20 Minutes

I am very happy with my Dead lifting results, since I haven’t done them in awhile. I am definitely going to make sure I do them every week.

Stay Strong,
-Eddie Bam

I Had a very good training session today. I was very strong and did very well on my circuit training at the end of my work out. I love seeing the 1-2 rep improvement i see every week in my Military Press! Im looking forward to letting my muscles heal tomorrow.. BUT im very excited for Leg day Sunday! time to SQUAT!!!
Military Press 135×6 225×6 275×4 275×4 275×3

Hammer Strength Shoulder Press 270×6 360×6 380×6 380×4

Behind Shrugs 315×12 405×12 495×12 585×12

BB forearm Curl 95×12 135×12 135×12 135×10
DB Reverse Wrist Curl 25×12 25×12 25×12
DB Wrist Curl 50×12 50×12 50×12

Circuit Training (5 exercises each circuit / 8-12 reps each exercise) 4 Circuit sets - 1 minute rest between each circuit.

Stay Strong,

Eddie Bam

Chest/Tri day went very well this week. I have been going up in strength 1 or 2 reps every week in flat bench, which is really good. In 3 weeks i am shooting to be able to rep 405 for 2 sets of 5 at the least. My training looked like this:
Flat: 405x 4 , 405×3 , 405×3

Decline: 315×5 , 405×3 , 405×3, 405×3

Hammer Strength Chest Press:  270×6 , 320×4 , 320×4 , 320×4

Overhead Single DB: 60×6 , 60×6 , 60×6

Mid Grip Green Band Flat Bench: 225×6 , 245×5 , 245×5

Single Cable Tri Push Down:  120×6 140×6 160×6

Then I did 3 Circuits of 5 exercises each. I Shot for 8-12 reps for each exercise.

Back/Bi day went OK. My Deadlift was not where i wanted it to be though.  It went down a little from last week. I feel i may have been a little dehydrated during the work out. Last week I Deadlifted 495×5 and then 545 for 2 sets of 2. This week i could only get 495×3. But, overall it was a good training session. This weeks work out went the following:

Straight Bar Lat Pulldown: 195×6 240×6 255×6 270×6

Deadlift: 225×5 315×5 405×5 495×3 495×3 495×3

BB Bent over row: 225×8 315×8 405×8 405×8

Single arm cable row: 120×6 150×6 165×6

DB Preacher Curl: 60×5 60×5 60×5

Rope Cable Hammer Curl: 100×6 140×6 160×6 (easy)

Then I did 3 Circuits of 5 exercises each. I Shot for 8-12 reps for each exercise.

Overall i am happy with the two training sessions. I feel like i am getting bigger, leaner, and a lot stronger every day. I have a Full Powerlifting meet in December. I will be trying to break some records in the 308 Raw Mens Open Division. Wish me luck.
Stay Strong,

Eddie Bam

I took last weeks leg training off to give my legs a rest from heavy box squatting every week..

So today when I went into the gym to train Legs I wanted to do some Regular Squats. Ass to the floor.. Haven’t done them in a few months.. I really wanted to just practice my form and get it perfect. This is what I did..
SQUATS - 135×8, 225×8, 315×5, 365×5, 405×5, 405×5

Then.. Leg Press, Calf Raises, Leg Curl, Leg Ext.
I didn’t go to my 5RM Squat though, just wanted that perfect form. I am going to stick with Regular Squatting for awhile though. It felt really good.. and i really need to get it up higher if i will be entering a Full Powerlifting Competition in December. I want to break some IPA Records!
Stay Strong,

Eddie Bam