Bomb10shell's Bulky Babe Log

[Yano]

BB Good Morning 5x10
(do they call it this because you bend over like you're enticing early morning shenanigans?? )

I like to think of it as , bowing toward the sun .... keeps me way less distracted than thinking about shaking what my momma gave me to entice morning shenanigans ,,,

Now if the right old song happens to come on ... then all bets are off make Noooo mistakes ,, I can shake what my momma gave me *dances off ,, gitchy gitchy yaaa yaaa daa daa ...

 

[Butch_C]

You're going to need custom sports bra's soon to make room for them lats!

 

[Bomb10shell]

You're going to need custom sports bra's soon to make room for them lats!

They are a bit tight. It's frustrating and hysterical trying to get them off after an upper day though.

 

[Bomb10shell]

Pre workout
Lower Sugar Quaker Oatmeal, 2.0 packet

Post workout
Red onion 95.0 g
Garlic 20.0 g
Red Potatoes, 250.0 gram(s)
Boneless ham steak, 3 oz
gouda and pear chicken sausage, 0.5 link

Big Mac Rice Bowl
***this was the second best thing I had in my mouth all day***
try this, you won't regret it. Unless you're a commie who hates cheeseburgers.......
Shredded Colby Jack Cheese, 28.0 g
pickles Grillos, 1.0 oz 5 chips
1000 Island homemade 50.0g
90% lean ground beef, 2.0 oz
Jennieo Ground Turkey 93/7, 2.0 ounces
Cocktail Tomatoes, 100.0 g
Red onion 50.0 g
Jasmine Rice 200.0 gram(s)

Work Snacks
Iso-100, Gourmet Vanilla Dymatize, 1.0 sc
Coffee 2.0 cup (8 fl oz)
Rice Cakes (Lightly Salted) 2.0 cake (9g)

Steak Dinner
Broccoli 8.0 oz
Red Potatoes, 150.0 gram(s)
Filet Mignon, 190.0 gram
Bleu Burger Blue, 0.5 slice
White wine, 5oz

Bedtime Snacks
Oikos Triple Zero Yogurt, (150g)
Pistachios, 0.2 cup
Greek Yogurt, Non-Fat Plain 75.0 g

2442 calories
Carbohydrates (260g)
Fat (60g)
Protein (183g)

Another day on target. I enjoyed today's meals a lot, I will likely do the same tomorrow, but swap potatoes for the rice in the cheeseburger bowl.

 

[Bomb10shell]

Backside Day, full posterior chain

Assisted Wide Grip Pullup 2x6-8
(Currently my short term goal to get to 10 full BW pullup, so coach said I could swap these in for my 2x10 pulldown warmup)
110x8
110x7

Wide Grip Pulldown 5x10
100x10
100x10
105x9
105x9
105x8

T Bar Row 4x15,12,10,10
(made one out of a landmine and narrow grip handles)
45x15
90x10
90x10
95x10

Snatch Grip Rack Pull 5x15,12,10,8,8
(First time ever doing Rack pulls. I really like these )
45x10 for form
135x15
155x12
175x9
175x8
185x7

Chest Supported Wide Grip D Bar Pulldown 4x20,15,12,12
100x20
120x20
150x12
150x11

Cable Pullover 3x15
30x15 (previous max weight, its been a while)
40x15
50x13

Hip Thrust 5x20
70x20
70x20
70x18
70x18
70x18ish

Seated Calves 5x20
90x20
90x19
90x20
90x20
90x20ish

I am completely spent. Staying awake at work is going to be it's own challenge today

 

[Bomb10shell]

Oh damn, new meal plan comes with a lil bit of a macro bump too

Pre Workout
25g protein isolate, 40g oats, 1 fruit of choice

Post Workout ****
3oz chicken breast, 250g jasmine rice, 1T EVOO, vegetables as desired
****MACRO MEAL SUB
28g protein, 70-80g carb, 18-21g fat

Meal 3
25g protein isolate, 3 rice cakes

Meal 4
3oz chicken breast, 8oz green vegetables, 160g jasmine rice, 100g avocado

Meal 5
25g protein isolate, 1oz pistachios

Meal 6
3oz chicken breast, 8oz green vegetables, 1 fruit of choice

Protein subs:
3oz chicken breast > 3oz pork tenderloin > 4oz 99% lean ground turkey > 4oz ahi tuna steak > 25g protein isolate

Fruit subs:
1 piece > 1c berries > 1c grapes

Rice Subs:
160g rice > 260g any type of potato
250g rice > 400g any type of potato

Free foods:
Cucumber, cooked mushrooms, onions, bell peppers, celery, salsa or pico de gallo, lettuces, fat free broths; dressings, seasonings, and sugar free condiments as long as it has less than 2g sugar per serving; diet soda, coffee, any artificial sweeteners, sugar free pickles.

All weights are cooked/what hits the plate, with the exception of oats. Oats are by dry weight.

Asking now about the kombucha now because I'm a big fan...

New estimated macros:
2512 calories
290g carb
60g fat
203g protein

Previous macros (no free foods, track everything):
2347 calories
260g carb
63g fat
185g protein

 

[Bomb10shell]

Shoulders n Chest n Arms n chit

DB Arnold Press SS with Front Raise Plate 4x10/10# for 40s hold
10x10 / 10/40s
15x11 / 10/40s
20x12 / 10/40s
20x10 / 10/40s

Incline Hex Press 4x15
35x15
35x15
35x15 (last rep forced)
35x14.5 (14 forced, "15" tried to be forced but still couldn't get it up there)

DB Lat Raise 5x10, on the last 2 sets, drop set to 1/2 weight and AMRAP
15x10
15x10
15x10
15x10 / 10x24 (weights only in 5# increments)
15x9.5 / 10x19 (also, WITAF with these super sets.... holy moly this was INTENSE, you want some boulders, try this out)

Single Arm Tricep Pushdown, 4x12 with 4s hold at bottom
15x12
20x9
17.5x11
17.5x10

Cable Rope Tricep Extension 3x10
40x10
50x10
50x9.5

Preacher Curls 3xfailure
40x16
50x11
50x10

And thats a wrap for that workout. Quick and effective. Struggling to lift my arms to finish my humapro

 

[IronSoul]

Okay then Bomb, kill it lol. New meal plan is exciting, I’m sure you’re happy about the increase. I love how your coach throws in the free foods. That would make it easier for me to not be weak and break the plan. I hope it goes well for you.


Sent from my iPhone using Tapatalk

 

[lifter6973]

Shoulders n Chest n Arms n chit

Had to do a double take. Thought it said something else at first and was like well, this will be interesting.

 

[Bomb10shell]

My momma had this "rule of threes" when it came to death and births, and usually she was right. The thought crossed my mind after my last death 6 days ago and I pushed it aside.

Never... ever... in a million years... did I expect this phone call that we received today.

My FIVE YEAR OLD NIECE died last night. A brutal and horrific death for anyone, much less a child.

It just leaves me wondering, who's next?

 

[IronSoul]

My momma had this "rule of threes" when it came to death and births, and usually she was right. The thought crossed my mind after my last death 6 days ago and I pushed it aside.

Never... ever... in a million years... did I expect this phone call that we received today.

My FIVE YEAR OLD NIECE died last night. A brutal and horrific death for anyone, much less a child.

It just leaves me wondering, who's next?

Fuck, that’s so terrible. I hate to hear that. That shit breaks my heart. Sending all the prayers for you and the family.


Sent from my iPhone using Tapatalk

 

[iGone]

My momma had this "rule of threes" when it came to death and births, and usually she was right. The thought crossed my mind after my last death 6 days ago and I pushed it aside.

Never... ever... in a million years... did I expect this phone call that we received today.

My FIVE YEAR OLD NIECE died last night. A brutal and horrific death for anyone, much less a child.

It just leaves me wondering, who's next?

My condolences. Wishing the best for everyone.

 

[TODAY]

My momma had this "rule of threes" when it came to death and births, and usually she was right. The thought crossed my mind after my last death 6 days ago and I pushed it aside.

Never... ever... in a million years... did I expect this phone call that we received today.

My FIVE YEAR OLD NIECE died last night. A brutal and horrific death for anyone, much less a child.

It just leaves me wondering, who's next?

Oof, that is absolutely brutal.


All of my best to you & yours.

 

[Btcowboy]

My momma had this "rule of threes" when it came to death and births, and usually she was right. The thought crossed my mind after my last death 6 days ago and I pushed it aside.

Never... ever... in a million years... did I expect this phone call that we received today.

My FIVE YEAR OLD NIECE died last night. A brutal and horrific death for anyone, much less a child.

It just leaves me wondering, who's next?

Jesus thats awful.... thoughts and prayers with you.

 

[Bomb10shell]

I just can't even comprehend it all. I just...damn... extra hugs for my boy tonight because I can't even imagine losing him.

 

[CJ]

My momma had this "rule of threes" when it came to death and births, and usually she was right. The thought crossed my mind after my last death 6 days ago and I pushed it aside.

Never... ever... in a million years... did I expect this phone call that we received today.

My FIVE YEAR OLD NIECE died last night. A brutal and horrific death for anyone, much less a child.

It just leaves me wondering, who's next?

I'm so, so sorry.

 

[Btcowboy]

Hey @Bomb10shell, thinking of you guys and hope you are holding up ok?

 

[Yano]

We ain't known each other all that long but ,, Love ya kiddo wish I was there to hug the stuffins out of ya. You hang in there best ya can. I'm so so sorry.

 

[CohibaRobusto]

So sorry to hear! I hope you and your family are holding up ok.

 

[Stickler]

My momma had this "rule of threes" when it came to death and births, and usually she was right. The thought crossed my mind after my last death 6 days ago and I pushed it aside.

Never... ever... in a million years... did I expect this phone call that we received today.

My FIVE YEAR OLD NIECE died last night. A brutal and horrific death for anyone, much less a child.

It just leaves me wondering, who's next?

I'm so sorry. Prayers out to you and your family