A Bombs Transformation Log

Discussion in 'Archived' started by A BOMB, Sep 7, 2014.

  1. A BOMB

    A BOMB Full Member

    Messages:
    124
    Likes Received:
    54
    hey guys decided to do this to give me some much needed motivation.
    starting weight 88.5kg this morning last few weeks my diet hasnt been great but i will improve!
    Goals: loose some fat and see some abs for the first time in my life, improve my upper body size, and sort out my squat and generals progress all lifts. and maybe a 200kg deadlift

    cardio is a fasted dog walk for roughly a hour 3-5 times a week other cardio will be cycling and the odd hiit class at the gym
    DSCF0447.JPG DSCF0446.JPG DSCF0445.JPG DSCF0444.JPG
    diet is as follows
    1: 80g oats some rasins and almonds, half milk half water, 2 scoops whey
    2: 200g chicken and veg
    3: 150g rice, 1 can tuna, veg, 1 scoop whey
    4: 1scoop whey, rasins and almonds, 1 banana
    5: 1 scoop whey with amino's
    6: pw 2scoops whey, bcaa, glutamine
    7: 2 fish fillets and veg, wednesday and saturday steak and 275g rice (sometimes swap for sweet pot)
    8: 1 tbsp pb 1 scoop casein

    suplements: cla, omega 3,6,9, multivits, vit c, gaspari superpump pre workout, ethel ester creatine, bcaa, glutamine and recently started to use yohimbine hcl
     
    doink, Cyborg and Batgirl like this.


  2. Batgirl

    Batgirl Competitor

    Messages:
    1,022
    Likes Received:
    906
    Training Log:
    Click Here
    Hi and good luck! :)
     
  3. adam74

    adam74 Full Member

    Messages:
    368
    Likes Received:
    313
    Training Log:
    Click Here
    Best of luck pal.
     
  4. Simon

    Simon Administrator

    Messages:
    10,907
    Likes Received:
    8,004
    Thanks for entering @A BOMB

    Your entry is confirmed :thumb:

    Best of luck.
     
  5. A BOMB

    A BOMB Full Member

    Messages:
    124
    Likes Received:
    54
    Am cardio this morning for 30mins as I got up late! Trained back tonight as follows
    Deads warm up then 4x4 at 162.5 felt slow and heavy but got there but need to work on speed
    Few drops sets 105x15 65x30
    Single arm db row 40x12 42.5x12 45x12
    Lat pull down 8th plate 3x12 nice slow contraction here
    Lat push down 55x10 60x10
    Lat pull over 15x20
    Nice pump will do biceps tomorrow alongside cardio and core work
     
  6. A BOMB

    A BOMB Full Member

    Messages:
    124
    Likes Received:
    54
    Right 45mins fasted cardio this morning would of been longer but broke the laces on my boots tiring them and had to find others haha and to top it off I've injured something in my knee doing deadlifts it's feeling better but thing tomorrow leg session will be swapped to chest/tris.
    Did 20mins hiit tonight on treadmill followed by
    Curls 18x12 23.5x10 26x8 28x6 31x4
    Drops 28x8 26x10 23.5x12 18x15
    Con curls 9x10x10x12
    Leg raise 3x20
    Hammer curls 21x10 22.5x10 24x10
    Hi cable curls 25x10 30x8 20x12
    Lumber jacks (not sure if this is right name)
    3x10 at 20
    Done good session nice pump in the bi's and weights still going up nice
     
  7. A BOMB

    A BOMB Full Member

    Messages:
    124
    Likes Received:
    54
    Woke up at 6am on my day off to go to the gym! Leg session went like so
    10 mins cardio and foam rolling and flute activation shite...
    Then leg ext 2x20 3x15 4x10 5x10
    Squats bar x20x20 40x16 60x10.
    Works sets decided on gvt to work on form
    100kg 10x10 90 seconds rest times
    Leg press 200x20 220x20 240x20 260x20 felt a bit dicky with my knee on these
    Ss
    Leg ext 5x19x17x15 leg curl 50lbs x20x18x15

    Calves ss donkey press 105x20x20x15
    Seated 31.25x20x17x15
    Nice sweaty session with a nice pump higher cal day today so about to have fillet steak and sweet potatoe chips!
     
  8. adam74

    adam74 Full Member

    Messages:
    368
    Likes Received:
    313
    Training Log:
    Click Here
    Things seem to be moving along nicely. Some nice training sessions.
     
    A BOMB likes this.
  9. A BOMB

    A BOMB Full Member

    Messages:
    124
    Likes Received:
    54
    Did a nice hours fasted cardio this morning and it was bloody cold!
    Tonight's chest session
    Bench 30x12 40x10 50x8 60x6 65x4 67.5x2 70x1
    Drops 60x10 55x10 45x9 30x15 20x19
    Cable contraction 20x12 25x12 30x10x10
    Inc db 17.512x15
    Inc db fly
    11.5x 20, 15,10 second holds then ten reps really felt these today any they were hard!
    V bar press ss with underhand pull downs 3x12
    Rope pushdowns 2x25 at 10kg
    Oh Tri ext 17.5x20, 20, 10
    Nice pump in the chest today wish it was that big all the time!
     
  10. A BOMB

    A BOMB Full Member

    Messages:
    124
    Likes Received:
    54
    Been keeping to a hours fasted cardio every day and a few bike rides haven't been able to make it to the gym yesterday due to work! Grrr oh well back and bi's tonight and will hit delts tomorrow. 86.5kg on Saturday morning!
     
  11. doink

    doink PhD in Bro Science

    Messages:
    37,333
    Likes Received:
    73,955
    Good luck lad! How's things going this week?
     
  12. A BOMB

    A BOMB Full Member

    Messages:
    124
    Likes Received:
    54
    Will upload what I've been up to tomorrow. Seem to have pulled my back out doing deadlifts as let form slip being lazy. Had lowered carbs this last week but may up them again due to my heavy squats sucking today only managed 140 for 2 :sad:
     
  13. A BOMB

    A BOMB Full Member

    Messages:
    124
    Likes Received:
    54
    Will actually start to upload workouts tomorrow! Weighed in today at 86kg which I'm happy with as I've drank way too much pop this week need to stop! And are trying to make an appearance a bit more now
     
    Last edited: Sep 29, 2014
  14. A BOMB

    A BOMB Full Member

    Messages:
    124
    Likes Received:
    54
    Weight on Friday was 84.4 so coming down well today's back workout as follows
    Deads 60x12 100x10 120x8 140x6 160x4 170x2 180x1 185x1 190 fail did manage to snap it off the floor though.bthen six sets of 5 speed work at 100kg
    Lat pull downs 3x12 on 9th plate
    Single arm rows 42.5x12 50x11 x10
    Lat push down 55x10x10
    Db pull over 14x20 nice slow negatives
    Biceps will be done tomorrow as got to the gym late.
    Going to change my am Cardio route to a shit load of stairs hopefully it'll get rid of more fat!
     
  15. A BOMB

    A BOMB Full Member

    Messages:
    124
    Likes Received:
    54
    Been having a bit of a shit time atm and have lost motivation so giving myself a boot up the arse this week! Got a pall to take a pic of my back after deadlifts today if think it's looking better but still got love handles! Haha
     

    Attached Files:

Share This Page