Log: Road to redemption 2022

[bumpman82 Member Find all posts View Profile Close bumpman82]

This will be my entire post show through prep in late 2022. Just did first show 2 weeks ago now I'm hungry for more

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[bumpman82 Member Find all posts View Profile Close bumpman82]

8/16 push #1
Felt sooooo good to get back to training normal. Lol it's been a week. My push sessions only have 1 shoulder pressing movement as you'll see but my warm up will make up for it. I'll also do my flat barbell pressing that day since my elbow doesn't allow ROM on close grip bench presses. I'll do my shoulder isolation stuff on arm/shoulder day. I won't type it out everyday but every day minus leg day my warm up will consist of
Cable laterals- 3-4x12-15 super setted w/
Reverse cable flies- 3-4?12-15
Banded internal/external rotations as well
Every compound movement will be 2 hard sets to technical/form failure. 1x5-9(shoot for 6&8) and 1x10-15(shoot for 10-12). Isolation stuff will be 2x10-15. At times will add intensity techniques on 2nd or 3rd movement if feeling good. It will take a couple weeks to dial in the weights so rep scheme may be a bit off until then.

H.S. incline-
115s x 10
100s ? 6 drop set to 90?5

Seated BB press-
145?8
115?20

Flat DB press- did not expect to hit these reps
100?8
80?15

Pec deck-
120?15
120?11 super setted w/
D-handle pressdown-
60?15
50?12

Cable crossovers-
60?10
50?10
Super set w/
Lying DB extensions-
35s?9
30?12



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[bumpman82 Member Find all posts View Profile Close bumpman82]

8/17 back/hams

Yes yes yes [emoji23][emoji23][emoji23][emoji23]!!!!

RDL - (strength maintained keeps shocking me)

Top set 405?12

Landmine row-

4 plates?12

5 plates?8

Wide grip pull up-

BW?12/8

Rev grip pulldown-(substitution for occupied hammer strength hi row)

130?11/6

Standing hamstring curl-

50?20

70?15/20(last set was just pumping not strict)

Rope hammer curls-

Just pumping away no counting between ham curl sets

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[bumpman82 Member Find all posts View Profile Close bumpman82]

I see my "?" turned into a '?" When copied. Sorry. Will post arm workout later.

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[bumpman82 Member Find all posts View Profile Close bumpman82]

8/19 arms/shoulder isolation
Was short on time today and had less than an hour so missed my shoulder isolation work aside from my warm up of 3?12-15 cable laterals and reverse flies. Pressing was weak as shit today for some reason. Unracked 315 and failed on 3rd rep. On the bright side tho, weight is slowly coming back and up to 190lbs today. Anywho.......

Bench press-
275?7
235?8

EZ bar skull crusher -
85?15
105?8

Rope pressdown-
60?15 40?15 30?15 all 1 single drop set

DB curl- 20 second rest pause
40?10
40?6

EZ bar preacher- 15 sec RP
65?12/8

Incline curl
30?6
25?10

Gotta nasty ass pump today. Guess it was the french toast plus new pre workout (not new just been a while. Pump fuel insanity)

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[bumpman82 Member Find all posts View Profile Close bumpman82]

8/21 Legs
I left log book in the car so hopefully this is all accurate. Will correct any mistakes tomorrow I do know it doesn't seem like a lot on paper but HOLY SHIT!!!!

Seated curl-
135?12

Squat
315?4(yikes weak AF)
225?10

Leg press
4pps?12
5pps ? 8 plus 2 drops
4pps ? 6
3pps ? 12

Smith Bulgarian split squat
Bar ? 12
10lbs per side ? 10

Seated curl-
165 ? 10



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[bumpman82 Member Find all posts View Profile Close bumpman82]

What Sunday morning breakfast looks like in the country. All homemade/hand cut. Damn I love this gal

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[Frank Lewis SUPER MOD Find all posts View Profile Close Frank Lewis]

Very nice log brother! The food looks amazing. Lucky you to have such a sweet gal to make you some bomb food

[bumpman82 Member Find all posts View Profile Close bumpman82]

Very nice log brother! The food looks amazing. Lucky you to have such a sweet gal to make you some bomb food

Thank you and yes I am. She's very young so the fact she cooks at all blows me away and the fact it's all from scratch/homemade is just mind blowing

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[bumpman82 Member Find all posts View Profile Close bumpman82]

Very nice log brother! The food looks amazing. Lucky you to have such a sweet gal to make you some bomb food

I'll keep this log goin all year much like the last one. Been pretty steady logging for well over a year. Maybe 18 mos

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[bumpman82 Member Find all posts View Profile Close bumpman82]

8/24 pull day
Was supposed to have 2 sets of hams today but legs were just still too busted from Saturday. Did get some good deads in tho.

Deadlift-
405?7

BB row-
275?10/7

Close grip pulldown-
120?10
130?7
Super setted w/
Cable curls-
100?15
110?12

Hammer strength low row-
90 pps ? 12
80 pps ? 10 +5 partials
Super setted w/
Rope hammer curl w/ fat grips
90?12
100?15



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[bumpman82 Member Find all posts View Profile Close bumpman82]

Forgot to copy yesterday's push session


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[bumpman82 Member Find all posts View Profile Close bumpman82]

8/26 arms/shoulders
Im a day behind this is yesterday's(Thursday) workout .

Warm up working up to one heavy set
Cable laterals- 3?12-15
Cable reverse fly- 3?12-15

Bench press-
315?3(1 better than last week)
225?14(6 more than last week but looking back didn't do a set with 275 either)

Lying DB extensions-
35s?15
40s?8

Weighted dips-
45?20(didn't see 20 coming but went with it)
80?12(didn't see 12 coming either)

DB curls-
40?12
45?8
Super setted w/
DB laterals-
35?15
40?8

Incline DB curl-(I freaking love these!!!)
30s?10
30s?8 plus 2 cheat reps
Super setted w/
Incline prone reverse flies-
30?10
30s?12 plus 3 cheat reps


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[bumpman82 Member Find all posts View Profile Close bumpman82]

8/29 legs B
I was WEAK AS HELL today but super duper amazing pump tho. Added pendulum squat back in and before I even got to work I remembered where I got what little quad sweep I have. They just agree with me.

Seated ham curls-
165?10
180?8

Hack squat(shit the bed with these today geez)
3 pps ? 6
4 pps ? 3 dropped to
3pps ? 8

Pendulum squat
6 plates ? 8/12

Leg extension
150?8
135?11/10 both were to failure

Seated calves-
80?18/15


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[bumpman82 Member Find all posts View Profile Close bumpman82]

8/30 push A
Bi weekly meeting went way longer than usual this week so I missed my last super set at the end but I suppose I got the most important stuff done. Got all my pressing and one isolation for each part so could've been worse. Been having crazy pumps this past week I've noticed. I assume the glycogen stores finally got filled back up last week finally after show from eating a little more every coupe days. Up 8lbs so far but I'll be glad to be back to 200+ lbs. Wheres my post show rebound, WTF [emoji19] lol.i know this is smarter healthier way tho. Slow and steady back up the ladder.

Warm up working up to one heavy set
Cable laterals- 3?12-15 ? 30 lbs SS w/
Cable reverse fly- 3?12-15 ? 30lbs


Hammer strength incline
2.5pps x 15
3pps x 5 with 2 drops
2pps x 8 and
1 pps x 15

Seated BB press-(drop set not planned, just sucked with 185 so made a decision on the fly)
135?15
185?3 with 2 drops
155?5 and
135?3

Flat DB press-
100s?7
80s?14 +1 spotted rep =15 total

Pec deck(life fitness)
135?10/7
SS w/
V-bar pressdown-
170?12/7



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