Bomb10shell's Bulky Babe Log

Bomb10shell

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Shoulders/Chest/Arms


Dumbbell Arnold Shoulder Press
2 sets x 10, warm-up
Set 1 10 x 10 lbs
Set 2 10 x 10 lbs

Superset of 4 sets
Dumbbell Arnold Shoulder Press 10 working
Set 1 10 x 20 lbs
Set 2 10 x 20 lbs
Set 3 10 x 20 lbs
Set 4 10 x 20 lbs
*up 5#
Front Plate Raise 40s, 10# plate, eye level
Set 1 1 x 10 lbs
Set 2 1 x 10 lbs
Set 3 1 x 10 lbs
Set 4 1 x 10 lbs
*1 mini drop/rest on all but Set 4

Incline Smush / Hex Press 4 sets x 15
Set 1 15 x 40 lbs
Set 2 14 x 40 lbs
Set 3 12 x 40 lbs
Set 4 11 x 40 lbs
*up 5#

Dumbbell Lateral Raise 5 sets x 10, last 2 sets, dropset 1/2 weight to absolute failure
Set 1 10 x 20 lbs
Set 2 10 x 15 lbs
Set 3 10 x 15 lbs
Set 4 10 x 15 lbs drop 22 x 10 lbs
Set 5 10 x 20 lbs drop 11 x 10 lbs
*20# is the heaviest I've been on lat raise, that Set 5 destroyed me

Single Arm Tricep Pulldown Pushdown 4 sets x 12 each, 4s pause at bottom
Set 1 12 x 17.5 lbs
Set 2 12 x 17.5 lbs
Set 3 11 x 17.5 lbs
Set 4 10 x 17.5 lbs
*up 2.5#

Cable Rope Tricep Extension 3 sets x 10
Set 1 10 x 50 lbs
Set 2 9 x 50 lbs
Set 3 7.5 x 50 lbs
*45# was too smooth last time, 50 was rough this time

EZ Bar Preacher Curl 3 sets x Failure
Set 1 13 x 50 lbs
Set 2 10 x 50 lbs
Set 3 9 x 50 lbs
*highest weight ever

Elliptical 25m

Had to break out an old favorite for the lat raise dropset of hell.

Then had to take a little break in the Triceps with this song and realize just how right it is for my life right now...

🎶"It took a funeral to make me feel alive
Just open your eyes, just open your eyes
And see that life is beautiful
Will you swear on your life
That no one will cry at my funeral?"🎶

 

Btcowboy

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Shoulders/Chest/Arms


Dumbbell Arnold Shoulder Press
2 sets x 10, warm-up
Set 1 10 x 10 lbs
Set 2 10 x 10 lbs

Superset of 4 sets
Dumbbell Arnold Shoulder Press 10 working
Set 1 10 x 20 lbs
Set 2 10 x 20 lbs
Set 3 10 x 20 lbs
Set 4 10 x 20 lbs
*up 5#
Front Plate Raise 40s, 10# plate, eye level
Set 1 1 x 10 lbs
Set 2 1 x 10 lbs
Set 3 1 x 10 lbs
Set 4 1 x 10 lbs
*1 mini drop/rest on all but Set 4

Incline Smush / Hex Press 4 sets x 15
Set 1 15 x 40 lbs
Set 2 14 x 40 lbs
Set 3 12 x 40 lbs
Set 4 11 x 40 lbs
*up 5#

Dumbbell Lateral Raise 5 sets x 10, last 2 sets, dropset 1/2 weight to absolute failure
Set 1 10 x 20 lbs
Set 2 10 x 15 lbs
Set 3 10 x 15 lbs
Set 4 10 x 15 lbs drop 22 x 10 lbs
Set 5 10 x 20 lbs drop 11 x 10 lbs
*20# is the heaviest I've been on lat raise, that Set 5 destroyed me

Single Arm Tricep Pulldown Pushdown 4 sets x 12 each, 4s pause at bottom
Set 1 12 x 17.5 lbs
Set 2 12 x 17.5 lbs
Set 3 11 x 17.5 lbs
Set 4 10 x 17.5 lbs
*up 2.5#

Cable Rope Tricep Extension 3 sets x 10
Set 1 10 x 50 lbs
Set 2 9 x 50 lbs
Set 3 7.5 x 50 lbs
*45# was too smooth last time, 50 was rough this time

EZ Bar Preacher Curl 3 sets x Failure
Set 1 13 x 50 lbs
Set 2 10 x 50 lbs
Set 3 9 x 50 lbs
*highest weight ever

Elliptical 25m

Had to break out an old favorite for the lat raise dropset of hell.

Then had to take a little break in the Triceps with this song and realize just how right it is for my life right now...

🎶"It took a funeral to make me feel alive
Just open your eyes, just open your eyes
And see that life is beautiful
Will you swear on your life
That no one will cry at my funeral?"🎶

Mmmm got to love hex presses
 

Bomb10shell

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Hammy Sammy Circuit 10 minutes, 10 reps each, single cable standing / single cable laying / machine seated curls in circuit. No rest
Set 1 10x15/15/50
Set 2 10x25/25/70
Set 3 10x35/35/100
Set 4 10x40/40/120
Just started and already hobbling around

Smith Machine Bulgarian Split Squats 3 sets x 8 each HEAVY
Set 1 8 x 40 lbs
Set 2 8 x 60 lbs
Set 3 8 x 80 lbs
Haven't done heavy reps for a bit, wasn't sure where to start again

Bear Hack Squat, narrow V 4 sets x 15
Set 1 11 x 300 lbs
Set 2 12 x 290 lbs
Set 3 10 x 290 lbs
Set 4 10 x 270 lbs Last rep forced
These were brutal. Blurry vision, ears ringing and all. Might have been the 165bpm heart rate 😳

Barbell Front Squat 3 sets x 15, heels elevated
Set 1 12 x 80 lbs
Set 2 15 x 60 lbs
Set 3 15 x 60 lbs
Goose was cooked by this point

Extra long rest, kiddo needed a pee break.

Dimmel Deadlift 3 sets x 8-12
Set 1 12 x 135 lbs
Set 2 10 x 185 lbs
Set 3 9 x 185 lbs
Okay these were fun. My ass was on fire. Definitely throwing these in the rotation.


D's RANDOM EXERCISES
Medicine ball rolling 10 minutes
Face Pulls a lot x15#
Tricep Rope Extension some x10# (excellent form btw)
Interpretive Rowing (I think he's been watching @Joliver 's Log 👀 🤔)
SmartSelect_20220819-220144_Gallery.gif
Heels elevated goblet squats not very many x pink 3# DB he brought from home
Ab pulldowns? A bunch, plus teddy had to do them too
VideoCapture_20220819-220230.jpg
Airplane Ab Flying (ab Machine became an airplane and it was going to crash)

I know he put in work, came home and ate an entire box of Mac n cheese and 2 hot dogs.

Workout partner, kiddo, and me had a fun afternoon. Killer workout.
SmartSelect_20220819-211750_Gallery.jpg
 

Joliver

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Hammy Sammy Circuit 10 minutes, 10 reps each, single cable standing / single cable laying / machine seated curls in circuit. No rest
Set 1 10x15/15/50
Set 2 10x25/25/70
Set 3 10x35/35/100
Set 4 10x40/40/120
Just started and already hobbling around

Smith Machine Bulgarian Split Squats 3 sets x 8 each HEAVY
Set 1 8 x 40 lbs
Set 2 8 x 60 lbs
Set 3 8 x 80 lbs
Haven't done heavy reps for a bit, wasn't sure where to start again

Bear Hack Squat, narrow V 4 sets x 15
Set 1 11 x 300 lbs
Set 2 12 x 290 lbs
Set 3 10 x 290 lbs
Set 4 10 x 270 lbs Last rep forced
These were brutal. Blurry vision, ears ringing and all. Might have been the 165bpm heart rate 😳

Barbell Front Squat 3 sets x 15, heels elevated
Set 1 12 x 80 lbs
Set 2 15 x 60 lbs
Set 3 15 x 60 lbs
Goose was cooked by this point

Extra long rest, kiddo needed a pee break.

Dimmel Deadlift 3 sets x 8-12
Set 1 12 x 135 lbs
Set 2 10 x 185 lbs
Set 3 9 x 185 lbs
Okay these were fun. My ass was on fire. Definitely throwing these in the rotation.


D's RANDOM EXERCISES
Medicine ball rolling 10 minutes
Face Pulls a lot x15#
Tricep Rope Extension some x10# (excellent form btw)
Interpretive Rowing (I think he's been watching @Joliver 's Log 👀 🤔)
View attachment 26487
Heels elevated goblet squats not very many x pink 3# DB he brought from home
Ab pulldowns? A bunch, plus teddy had to do them too
View attachment 26490
Airplane Ab Flying (ab Machine became an airplane and it was going to crash)

I know he put in work, came home and ate an entire box of Mac n cheese and 2 hot dogs.

Workout partner, kiddo, and me had a fun afternoon. Killer workout.
View attachment 26491

Teddy and jol are goin' places. We gonna be famous. You'll see...you'll all see...

dancing-excited.gif
 

Bomb10shell

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Rest weekend/ just cardio done

Back in the gym today

Lower/Whole Leg

Machine Seated Leg Extension 20,15,15,12,10
(Set 1 15 x 100 lbs) Warmup *had a girly moment when I realized that only 10 months ago I was struggling to do any extensions for 100#....now it's my Warmup weight 😳🥲
Set 2 20 x 140 lbs
Set 3 15 x 160 lbs
Set 4 14 x 170 lbs
Set 5 12 x 180 lbs
Set 6 10 x 190 lbs
SUPER SET WITH
Barbell Good Morning Deadlift 10
(Set 1 10 x 45 lbs) Warmup
Set 2 10 x 105 lbs
Set 3 10 x 105 lbs
Set 4 10 x 105 lbs
Set 5 10 x 105 lbs
Set 6 10 x 105 lbs

Barbell Step Up 4 sets x 8, each. Left side, weak side
Set 1 8 x 60 lbs
Set 2 7 x 60 lbs
Set 3 7 x 60 lbs
Set 4 7 x 60 lbs

Bear Hack Squat 4 sets x 12,12,10,10 nice n deep like
Set 1 12 x 310 lbs
Set 2 10 x 310 lbs
Set 3 9 x 310 lbs
Set 4 10 x 310 lbs

Machine Leg Press Narrow Stance 12,12,10,10 high & narrow. Target glutes
Set 1 12 x 415 lbs
Set 2 12 x 435 lbs
Set 3 11 x 435 lbs
Set 4 11 x 435 lbs
SUPERSET WITH
Press Machine Calf Raise 20
Set 1 28 x 415 lbs
Set 2 26 x 435 lbs
Set 3 18 x 435 lbs
Set 4 20 x 435 lbs
 

Bomb10shell

Lady Member
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🌟⭐️Save the date!!⭐🌟
Coach set the target show date. Shooting for Pennsylvania Muscle 2023. Mid August. Roughly 50 weeks out. My excitement level is through the roof right now.
 

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