Bomb10shell's Bulky Babe Log

[Bomb10shell]

Back/ Upper

Warmups

Wide Grip Lat Pulldowns 4x20
(50x20)
80x20
90x20
95x14,3,2,1
95x14,2,2,1,1

BB Reverse Grip Bent Over Row 3x10
Never done these so spent some time finding a weight
(45×10)
(95×10)
115x10
135x10
135x6,2,2

S.A. Meadows Row 4x15
(45×15)
70x15
80x9,3,3
80x9,3,2,1
70x11,2,2

Cable Low Row 15,15,12,12
SS Cable Pullover 4x8-12
70x15 / 20×12
90×15 / 30x10,1
100x12 / 30x9,1
110x9,2,1,fail / 30x9,1, fail

Pec Deck 10,10,15
(30×15)
(45×15)
Stronger than I thought I was today
60x8,2
60x8,2
50x10,3,2 long hold on last rep

DB Front Raise (palms up) 3x10 each
5x10
10x10
12x8,3

 

[Badleroybrown]

RG Bent over are awesome.
I like them more then reg grip and usually are what I do.

The only thing is when I pull the bar up I tweaks my wrist for whatever reason. I’ve tried different widths and I find the wider grip the mor it tweaks it..
I also stay at a lower weight then reg grip because if there is too much weight I find it could turn into curl.. especially if you are too vertical.

Just my input.
But awesome job.
GIRL POWER!!

Here is your next TAT Sista.

 

[Bomb10shell]

RG Bent over are awesome.
I like them more then reg grip and usually are what I do.

The only thing is when I pull the bar up I tweaks my wrist for whatever reason. I’ve tried different widths and I find the wider grip the mor it tweaks it..
I also stay at a lower weight then reg grip because if there is too much weight I find it could turn into curl.. especially if you are too vertical.

Just my input.
But awesome job.
GIRL POWER!!

Here is your next TAT Sista.
View attachment 35911

I did notice I ended up a little more vertical at the end than when I started, might drop weight a little to keep the right angle. Good call out.

 

[Bomb10shell]

Rest day

 

[Badleroybrown]

Well deserved.

 

[Bomb10shell]

Full Body Accessory

Leg Extensions 5x15 <45s rest. Set weight at 7/10 difficulty and keep it there all 5 sets
(55×15)
70x15x4
70x12,3,2

Bulgarian Bitch Squats 3x8each
65x8
85x8
95x7,1,1

S.A. Cable Row 4x10-12
40x12
50x12
70x8,2
70x6,2,1,1

Triple Super Set: in circuit, but easier to record as each 2x15 each

BB Wide Grip Upright Row
65x15
65x12,2,1

Plate Front Raise
25x15
25x11,2,1,1

Seated Rear Delt Fly
55x15
55x13,2

Bodyweight Walking Lunges 3x10 each side
BWx12x3

Banded Deadbugs 3x10 each side
10x3

 

[Bomb10shell]

After many attempts and fails to make it to the stage in August, including tearing back muscles and firing of coaches and failing miserably in my discipline to coach myself..... I've hired a new coach, I start the new program tomorrow, and I am back in full show prep again. Sixteen weeks out. Let's see what damage I can do this time.

May or may not keep this log up to date, but there's my update nonetheless.

 

[CohibaRobusto]

Yessssssss

Cool deal, hope you keep it updated!

 

[Bomb10shell]

Yesterday:
174.2 lbs / 22.7%
35 minutes fasted cardio at 140bpm
Shoulders and arms
P: 210g C: 160g F: 48g
Struggling to eat everything on this meal plan, but my past experience tells me that will last about 2 days before it evens out on the 3rd then I'll be starving the rest of the week.

 

[PZT]

Yesterday:
174.2 lbs / 22.7%
35 minutes fasted cardio at 140bpm
Shoulders and arms
P: 210g C: 160g F: 48g
Struggling to eat everything on this meal plan, but my past experience tells me that will last about 2 days before it evens out on the 3rd then I'll be starving the rest of the week.

Some of the boys gonna be jelly of those macros, I swear some of them are gonna wither away lol

 

[Bomb10shell]

Some of the boys gonna be jelly of those macros, I swear some of them are gonna wither away lol

I think that too seeing some of the macros dudes are on.

I'll hit poverty macros soon enough I'm sure. It's only week 1 of 16

 

[Bomb10shell]

35 minutes fasted cardio at 140bpm
Legs
P: 210g C: 160g F: 48g
Feeling super shitty, did it anyways, barfed my guts up on Bulgarians.

 

[Gibsonator]

That's a lot of protein for a female

 

[Bomb10shell]

That's a lot of protein for a female

I wasn't aware that men and women had different requirements for protein. Different weights, not genders, determine the number.

If you do the math, it's 1.2g per pound, which isn't excessive at all to preserve muscle in a cut.

 

[Gibsonator]

I didn't realize you were a 175 lb female. That's not common. How tall are you? And it should be closer to 1 gram per lean pound of body mass. Either way, do ur thang, I didn't mean to offend.

 

[Bomb10shell]

I didn't realize you were a 175 lb female. That's not common. How tall are you? And it should be closer to 1 gram per lean pound of body mass. Either way, do ur thang, I didn't mean to offend.

5'6"
Protein is my preferred macro in a cut so I asked to stay high on that for as long as we could. Keeps me full for longer and our big concern is muscle preservation.

I worked hard for it so I want to keep as much as possible.

 

[Gibsonator]

Gotcha. We all have our preferences.

 

[Reader591]

Any updated pics?

You and my wife are nearly identical size. She’s 5’5 and 165-170

 

[Bomb10shell]

Any updated pics?

You and my wife are nearly identical size. She’s 5’5 and 165-170

Start of prep and 3 days on meal plan later.

 

[Yano]

Start of prep and 3 days on meal plan later.
View attachment 40752

Lookin good kiddo even with the time off , proud of ya !