The Machine ongoing Physique Quest for Perfection

[TheMachine]

Greetings my name is Jamal Bramble but my friends call me The Machine. Im 29 years old and have been training since I was 15 years old. I have competed in Men Physique at theNPC VA/DC cup i placed 4th in the Novice class and 6th overall back in August 2014. It wasnt exactly the results I was expecting but I took the feedback the judges gave me, which was to add size to back and shoulders and went to work that offseason. Right now my main goal is to bring up my shoulders and look to compete again in 2017. For now its just adding lean mass to my frame. My current workout regiment is: Chest/shoulders/tris on Monday, Back/Bi Tuesday, Legs on Thursday, shoulders on Friday, then a full body compound assault on Saturday. I do bi weekly check ins where i check my weight fasted and take progress pics as well. My recent was on Sunday 2/1 where I weighed in at 192.4 and here are the pics:

[TheMachine]

2/1 (Morning session):
Woke up and knocked out 20 mins on the elliptical. Sipped some aminos along the way. No sweat broken but ill be fine. Got chest, shoulders, and triceps tonight.

Evening session:
Took a preworkout and it was off to the gym. After warming up, i quickly grabbed a bench. Today was chest, shoulders, and tris day (apparently it was for everyone else at the gym too). First up was BB bench press. First set was 230 for 8 reps. Second set was 230 for 7 reps. THird set was 235 for 5 reps.. Last set was 230 for 6 reps. Next was BB incline bench press for 3x8,6,5 (180,185,185). Next was dips for 4x8,8,7,7 (30,30,35,35). Seated DB military press was next for 4x8,7,6,5 (70,70,75,75). Next was Side lat raises for 3x8,8,6 (25,30,30). DB front raises followed for 3x8,8,6 (35,35,40). Peck Deck machine was next for 3x8,6,6 (180,185,185). DB skull crushers was next for 4x8,8,8,6 (25,30,30,35). I then did overhead rope cable extensions for 4x8,8,8,6 (42.5,50,57.5,65). Last was straight bar pushdown for 4x8,8,6,6 (60,70,75,75). Afterwards I stretched before heading home to down a shake and a bag of oreo thin crisp.

[TheMachine]

2/2 (morning):
Woke up and knocked out 20 mins on the treadmill while sipping ErgoAminos. Broke a killer sweat. Now time to get ready for back, biceps, and core tonite

Evening:
Took a scoop of preworkout and it was off to the gym. Once i got there, i grabbed by bag along with my jug with some Aminos mixed in and it was time to put in work. Today was back, biceps, and abs. First up was reverse grip BB rows for 4x8,8,7,6 (205,210,210,215). Next was Lat Pulldowns for 4x8,7,7,6 (135,140,140,145). Next was T-Bar rows for 4x8,7,6,6 (200,205,205,210). Upright rows immediately follwed for 3x8,8,6 (80,80,90). Reverse pec deck was next for 3x8,6,6 (150). Then came cable rows for 3x8,8,6 (150,155,160). BB shrugs followed for 3x8,6,6 (255,260,260). Now was time for BB work. I did BB curls for 4x8,8,6,6 (100,100,105,105). Hammercurls was next for 4x8,7,6,6 (45,45,50,50). Last was machine preacher curls for 4x8,7,6,6 (75,80,80,85). I then did a core circuit for 3x15: cable side bends (32.5), hanging leg raises, and cable crunches (57.5). Afterwards I downed a protein shake and ate a bag of oreo thin crisp (the job gave them out again)

2/3:
Rest day today. Gonna give the body a day to recover (plus I have to referee dodgeball tonight). Abs tomorrow morning and Legs tomorrow night highlighted by Deadlifts and front squats

[TheMachine]

No abs this morning, decided to get some extra sleep but ill squeeze them in tonight for Leg day. Looking to hit 375 for 8 on deads and 155 for 8 on front squats

[TheMachine]

2/4:
took a serving of preworkout and it was off to the gym. EAA/BCAA was already in my jug, so I warmed up before heading to the platform. Today was leg day. First up was deadlifts. First set was 370 for 8 reps. Second set was 375 for 8 reps. Third set was 380 for 6 reps. Last set was 380 for 5 reps. Next was Front squats. My first set I didnt have a good grip on 150 so I only got 7 reps. Second set i got a better grip and hit 155 for 7 reps. Third set i hit 160 for 6 reps. Fourth set i did 165 for 5 reps. Next was leg press for 4x8,7,7,6 (520,530,530,540). Lying leg curls was next was 4x8,7,6,6 (115,120,120,125). one legged leg extensions was next for 4 sets. Left leg i did 60 (8), 60 (8), 65 (8), and 65 (6). Right leg i did 50(8), 50 (8), 55(6), 55 (6). Now was time for calf work. I did standing calf raises first for 3x8,7,6 (210,225,225) and then seated calf raises for 3x8,7,6 (165,165,170). I then went home and downed a protein shake with creatine while eating a baked potato

2/5:
No cardio or abs this morning. Will be doing round 2 of boulder shoulders tonight.

[TheMachine]

Took a preworkout and it was off to the gym. EAAS/BCAAS was already mixed so I warmed up before heading to put in work. Today was boulder shoulders. First up was standing BB military press. I did 4x10,9,8,7 (125,130,135,135). Next up was seated Arnold press 4x10,10,7,7 (50,55,60,60). I then did BB front raises for 4x10,10,8,8 (50,50,60,60). Smith machine upright rows immediately followed for 4x10,8,8,7 (105,115,115,120). I then did reverse pec deck for 4x10,10,9,8 (130,140,140,150). Last was cable lat raises for 4x10,8,8,7 (10,15,15,15). Afterwards I did an ab circuit for 3x30: crunches, lying leg raises, oblique crunches, and bicycle crunches. I then downed a protein shake and will be punishing some whole wheat pasta, garlic bread, and Italian sausage for dinner. Iron assault will be laid tomorrow with the compound killer workout highlighted by squats and power cleans.

[TheMachine]

2/6:
took a serving of preworkout and it was off to the gym. EAAs/BCAAs was in my jug so I warmed up then it was off to the weights. Today was full body compound day. First up was Power cleans which i did 4x5,5,5,3 (195,200,205,205). Next was DB bench press which i did for 4x8,7,6,5 (90,95,95,100). Now was time for squats. Had to see if the knee would hold up which it did for the most part. I did 4x8,8,6,6 (225,230,235,240). Next was 2 sets of 8,6 for pull-ups, then 2 sets of 8,6 for chin ups. Last was RDL for 4x8,8,8,5 (230,235,240,245). I then hurried home to eat some protein powder and creatine mixed with yogurt.

2/7:
Played in the semifinals for my flag game. The field was sloppy and the weather was cold but played pretty good overall. We got the win so on to the championship (in 2 weeks i think)

2/8:
No cardio this morning to give my legs a little rest after yesterdays game. Have chest, shoulders, and tris tonight. Time to hit some bigger numbers on the bench

[TheMachine]

2/8:
took a serving of Preworkout and it was off to the gym. Got there, grabbed my jug with BCAA/EAAs mixed in and it was time for warmup before heading to the weights. Today was chest, shoulders, and triceps. First up was bench press. On my first set, my outer peck on my left side got really tight so I was only able to do 230 for 6 reps instead of the normal 8. Second set i stayed at 230 and did 6 reps. Third set I did 235 and got 6 reps. Last set i went up to 240 and got 4 reps. Next was incline bench which i did 3x8,6,6 (180,185,190). Dips immediately followed for 4x8,8,6,6 (35,35,40,40). I then did seated db military press for 4x8,6,5,5 (70,75,75,75). Side lat raises were next for 3x8,8,6 (30).I then did db front raises for 3x8,8,6 (35) to complete shoulder work. Pec deck was next for 3x8,8,6 (135,145,160). I had to lower the weight tremendously on this due to the tightness in my outer pec. Now was time for tricep work. i tried doing skullcrushers but it was punishing my elbow so I instead did DB kickbacks for 4x8,8,8,6 (25,30,30,35). Time was running short at this point so I had to superset overhead rope extensions 4x8,8,8,5 (50,57.5,57.5,65) and Pushdowns with an angled bar 4x8,8,6,6 (65,70,70,75). I then stretched before heading home and downing a protein shake with creatine and a slice of pizza from yestereday superbowl party. Starting next week ill be switching push day (chest, shoulders, n tris) to Tuesday and putting pull day (back and bis) on Mondays so i can give my chest and shoulders more time to recover (that played a part in why my pec had got tight).

2/9:
Woke up this morning and knocked out 20 mins on the elliptical while drinkin BCAA/EAAs. Was able to break a mild sweat but nothing major. Tonight is back and biceps day. Since Im working an hour later today, I most likely wont have time to do ab work so I may do it tomorrow morning

[TheMachine]

2/9:
Took a preworkout n it was off to the gym. I then grabbed my jug filled with EAA/BCAAs before heading to warm up. I then heading to the weights to put in work. today was back and biceps day. First up was reverse grip BB rows for 4x8,7,6,6 (210,210,215,220). Next was lat pulldowns for 4x7,7,6,6 (140,140,145,145). T-Bar rows followed for 4x8,7,6,6 (205,205,210,215). Upright rows was next for 3x8,8,6 (80,90,90). Afterwards was reverse pec deck for 3x8,6,6 (150,160,160). I then did BB shrugs for 3x8,7,6 (255,260,265). I then did cable rows to complete the back portion for 3x8,6,6 (160,165,165). Now was time for biceps. First was standing BB curls for 4x8,8,7,6 (100,100,100,110). Next was db hammer curls for 4x8,8,8,6 (40,45,45,50). Last was Hammerstrength preacher curls for 4x8,7,6,5 (70,75,80,85). Afterwards i stretched before rushing home and catching the last 10 mins of the Kansas game while drinking a protein shake w/ creatine and eating a 1/2cup of rice.

2/10:
Recovery day today. Got to ref dodgeball or floorball today. Body feels pretty good though and the tighteness on my left side of my chest is gone. Cardio tomorrow morning and legs tomorrow night

[TheMachine]

Last night I reffed floor ball. starting to get the hang of things with the rules and stuff. Plus more money earned to put towards the Arnold trip. This morning I got on, threw on some sweats, sipped some aminos then knocked out 20 mins on the elliptical. Broke a decent sweat on it. Tonight is leg day. My goal is to hit 385 for 8 reps on Deadlifts.

[TheMachine]

2/11:
Took a preworkout and it was off to the gym. Grabbed my jug filled with EAAs/BCAAs, warmed up, then proceeded to the weight room. Today was leg day. First up was deadlifts. After doing some warmup sets, it was time to go live. First set was 375 which i smashed for 8 reps. Second set I put 380 on the bar which was a struggle, but got 8 reps again. Third set I got to 385. I wanted to hit 8 reps..... but fell just short at 6 reps. Last set I put 390 on the bar but after 4 reps I was done. Next up was Front squats. No problems with the knee so I was ready to put in work. First set was 155 for 8 reps. Second set was 160 for 7 reps. Third set was 165 for 6 reps. Last set was 170 for 5 reps. Lying leg curls immediately followed for 4x8,7,6,6 (120,120,125,125). 1-leg leg extensions was next. For my left leg i did 4x8 (60,65,70,75). For my right leg i did 4x8,8,8,6 (50,65,65,70). Next was Leg press (which was finally open) for 4x8,8,6,6 (530,540,550,560). Now was time for calf work. First was standing calf raises for 3x8,8,6 (225,225,240), then seated calf raises 3x8,6,6 (170,170,175). I then stretched before heading home to down a protein shake and creatine along with a piece of brownie and whip cream. Overall I was very pleased with how my right knee has been responding I feel like it is almost back to 100%. The big test comes Saturday when I do back squats. Ill test it out to see if I can hit some heavier weights.

2/12:
Woke up, threw on some sweats, and knocked out 20 mins on the treadmill while sipping EAAs/BCAAs. After warming up for 5 mins, i did 5 mins at level 6.0, 5 mins at level 6.5, and 5 mins at level 7.0. I broke a crucial sweat. Time to get ready for boulder shoulders tonight.

[TheMachine]

2/12:
Headed to the gym today and drank 8oz of ErgoAminos preworkout. Got the the gym and grabbed my jug that had some more Ergoaminos in it and it was time to warmup before hitting the power rack. Today was Boulder shoulders day. First up was standing BB military press for 4x10,9,7,7 (130135,140,140). Next was Arnold press. I did 4x10,8,8,6 (55,60,60,65). Afterwards was reverse pec deck for 4x10,9,8,7 (140,140,150,150). BB front raises followed for 4x10,8,8,8 (50,60,60,60). Smith machine upright rows was next for 4x10,9,8,7 (115,115,120,120). Last was cable Lat raises. I did them a little different this week. I used a different machine and plus there was no rest between sets. I would do my right arm for reps then left arm for reps then next set would immediately start. I did 4x10,10,8,8 (20,20,25,25). I then stretched and headed home to do some ab circuit for 3x30: crunches, lying leg raises, oblique crunch and bicycle crunch. I downed a protein shake with creatine then punished some spaghetti and Italian sausage 30 mins later. Gotta recover fast with full body compound assault in the morning.

[TheMachine]

First off, i apologize in my last entry for mentioning another company product. It was a mental mistake I made but wont happen again. Now on for today's workout.

Woke up this morning and ate a scoop of whey with a cup of oats. About 45 mins later, I downed some a preworkout before heading to the gym. Had some BCAAs/Aminos already mixed in my jug. I warmed up with my sweats on then afterward, shed the sweats and headed to the power rack. Today was full body assault. First up was squats. After 3 warmup sets, the knee check out just fine so it was time to work. First set I put on 235 and knocked out 8 reps. Second set I put 245 on the bar and again knocked out 8 reps. Third set I put 255 on the bar and again hit 8 reps. Last set I put 265 on the bar and got 6 reps. I was stoked because it was the best my knee has felt in months I feel like I'm almost fully recovered. I used that wave of momentum to do DB bench press. I did 4x8,8,6,5 (90,95,100,100). Next was power cleans which I did for 4x5,5,5,4 (195,200,205,210). Next was pull ups for 2x8,7 then chin-ups for 2x8,6. Last was RDLs for 4x8,8,6,5 (235,240,245,250). I then did some ab work. First was hanging knee raises and oblique knee raises for 3x12. Then came cable side bends (32.5) and cable crunch (57.5) for 3x15. I then downed a protein shake and ate a half cup of white rice. Now time to rest up and enjoy the weekend. Back at it on Monday morning with cardio.

[TheMachine]

2/14:
Did a progress check in. Weighed in and 195.2 lbs fasted in the morning. also got some progress shots in as well.





Enjoyed some Maggianos last night for dinner where i crushed some Lasagna as well as some brownies and ice cream for dessert

2/15:
Woke up this morning and knocked out 20mins of cardio while sipping BCAA/EAAs. Worked a good pace but no sweat broken. Tonight I have back and biceps. Also the rep ranges for all exercises for this phase of the workout regiment will be in the 10-12 range. Time to really put in work

[TheMachine]

2/15:
Took a scoop of Preworkout and it was off to the gym. I grabbed my jug with BCAAs/EAAs and after a brief warmup, it was time to work. Today was back and biceps. First up was reverse grip BB rows for 4x12,11,10,10 (205,205,210,210). Next was Lat Pulldowns for 4x10,10,8,8 (130). Ill need to lower the weight a bit next week so I can hit higher numbers. T-Bar rows was next for 4x11,11,10,10 (190,190,195,195). Upright rows followed for 3x12,11,10 (70,70,80). Cable rows immediately followed for 3x12,10,10 (95,100,100). Reverse pec deck was next for 3x10,11,10 (130,120,120). BB shrugs was last to complethe the back portion for 3x11,10,8 (235). Now was time for biceps. First up was standing BB curl for 4x12,12,10,8 (75,80,85,90). Next was DB Hammer curls for 4x12,12,10,9 (35,35,40,40). Last was hammer strength preacher curls for 4x12,10,9,10 (60,65,65,60). I then stretched before heading home and downing a protein shake along with a hersheys cookies n cream bar my wife got me for Valentines day.

2/16:
Woke up, threw on some sweats, and knocked out 20 mins on the treadmill while sipping BCAAs/EAAs. After warming up for 5 mins, i did 5 mins at level 6.0, 5 mins at level 6.5, and 5 mins at level 7.0. I broke a heavy sweat. Got chest, shoulders, and triceps tonight. Interested to see what my bench numbers will look like with the new rep scheme

[TheMachine]

2/16:
Took a scoop of preworkout and it was off to the gym. After a brief warmup, it was time to put in lots of work. Today was chest, shoulders, and triceps. First up was BB bench press. First set I put 215 on the bar but was only able to hit 10 reps. Second set I stayed at 215 and only mustered 8 reps. Third set I went down to 205... but only got 10 reps. Last set I stayed at 205 and only hit 8 reps. It definitely bruised my confidence a bit because I had higher expectations for my performance on the bench but ill do better next week. Next was incline BB bench for 3x10,10,7 (165,165,170). DB military press was next for 4x12,11,10,10 (50,55,55,55). Standing lat raises was next for 3x12 (20,25,25). Since the weighted belt was finally free, I then did a superset of dips 4x10 (25) and db front raises 3x12,10,10 (25,30,30). Next was a superset of pec ceck 3x12,10,9 (160,165,165) and cable kickbacks 4x12 (20,20,25,30). Last was a superset of overhead cable extensions 4x12,10,9,8 (50) and straight bar pushdowns 4x12,8,8,8 (65,65,65,60). I then stretched before heading home to take a protein shake and creatine with 3/4 cup of rice.

2/17:
Off day today. Body isnt sore at all thanks goodness. Reffing floor ball tonight to contribute to the Arnold funds. Back to the grind on Thursday for Leg day

[TheMachine]

floorball games were good last night. Both games were close and action packed. No cardio or abs this morning. Making sure the body is primed and ready for leg day today. Eager to see how things go with Deads and front squats with the new rep scheme

[TheMachine]

2/18:
took my preworkout and then it was off to the gym. I warmed up, grabbed my jug full of EAA/BCAAs and then it was off to the platform. Today was leg day and I was eager to see how things would play out. First up was deadlifts. I did 3 warmup sets then it was time to pull. First up was 355 which i got for 12 reps. Second and third set I did 360 and got 10 reps. Last set I did 365 for 8 reps. Next was front squats. First set I did 135 for 12 reps. Second set i stayed at 135 but only got 10 reps because i was starting to lose grip. Third and fourth set i did 140 for 10 reps. Next was leg press for 4x12,11,10,10 (500,510,510,510). I then did a superset of lying leg curls 4,12,12,12,10 (100,100,105,110) and leg extensions 3x12 (120,130,140). It was the first time in a while i did leg extensions with both legs and feel like my knee is getting way better. Standing calf raises was next for 3x12,12,10 (195,195,210). The seated calf raises was occupied so i substituted leg press calves for 3x12 (470,480,490). I then stretched before heading home and downing a protein shake with creatine and 3/4 cup of rice.

2/19:
Boulder shoulders tonight. Gotta get these delts to grow. Legs feels pretty good even after yesterdays sessions. Will see how it responds tomorrow when I do squats n power cleans

[TheMachine]

2/19:
Took a preworkout and it was off to the gym. Grabbed my eaas/bcaas in my jug, then after a brief warmup, it was time for work. Today was Boulder shoulders and it is the body part I need to bring up most. First up was standing military press for 4x10,11,8,8, (125,125,130,130). Next was seated db Arnold press for 4x12,11,9,9 (50,50,55,55). Reverse pec deck was next for 4x12,12,11,10 (120,120,130,130). BB front raises was next for 4x12 (40,50,50,50). Smith machine upright rows soon followed for 4x12,12,11,10 (105,105,110,110). Last was cable Lat raises for 4x12,12,10,10 (12.5,12.5,17.5,17.5). Afterwards I downed a protein shake and creatine then punished some spaghetti and Italian sausages about an hour later. Quick turnaround with full body workout tomorrow.

[TheMachine]

Woke up and ate a scoop of protein and a cup of oatmeal. 30 mins later, I left for the gym and Took a preworkout. I warmed up before heading to the power rack. Today was full body workout. First up was squats. I did 3 warmup sets before going live. First was 225 which I powered through for 12 reps. Second set was 230 for 12 reps. Third set I did 235 for 10 reps. Last set I stayed at 235 and I hit 11 reps. Next was db bench presses. I did 4x12,11,10,8 (75,80,80,80). Afterwards was power cleans. First set was 200 for 5 reps. Second set was 205 for 5 reps. Third set was 210 for 4 reps. I was mad I didn't hit 5 then so I locked in 4th set n made sure I hit 210 for 5 reps. I then did BB rows for 4x12,10,10,8 (175,180,180,185). I wanted to do RDL but I wasn't feeling it so I decided to end the workout then. Going forward next week, I'll be adding in deadlifts, either sumo or deadlifts with both hands with an overhand grip. I then downed a protein shake with creatine and 3/4 cup of rice. Now time to relax and recover. May do some cardio tomorrow morning since our game isn't tomorrow