AMPing It Up
- Thread starter amp89
- Start date
Squats ATG
5x5x140
Deadlift shrugs
5x5x200
Superset
5x5x45's bulgarian split squats
5x5x50's step ups
3x15 reverse crunches
I'm a little annoyed because I wasted a lot of time today because people continuously came up to me to talk. I got through the squats and 4 sets of the deadlifts without interruption, but things got a little rough afterwards. It's all good though. I'm excited to see what my 1RM is for the deadlift, but I'll probably check that when I'm done with hyp 1.
Edit: I also noticed on a few of the squats I would start leaning forward a little bit, and have to do a slight GM to get vertical again. I remember Karky posted a video about this a while ago, but I think if I just focus on it I should be ok.
Umm not sure what else to say except that finals suck
If I think of anything I will update later.
Word
5x5x140
Deadlift shrugs
5x5x200
Superset
5x5x45's bulgarian split squats
5x5x50's step ups
3x15 reverse crunches
I'm a little annoyed because I wasted a lot of time today because people continuously came up to me to talk. I got through the squats and 4 sets of the deadlifts without interruption, but things got a little rough afterwards. It's all good though. I'm excited to see what my 1RM is for the deadlift, but I'll probably check that when I'm done with hyp 1.
Edit: I also noticed on a few of the squats I would start leaning forward a little bit, and have to do a slight GM to get vertical again. I remember Karky posted a video about this a while ago, but I think if I just focus on it I should be ok.
Umm not sure what else to say except that finals suck
If I think of anything I will update later.Word
Last edited:
Superset
Dumbell incline bench press
4x10x45's
Cable seated Row
4x10x130
Superset
Dumbell Shoulder Press
4x10x25's
Wide-grip lat pulldown
4x10x120
Superset
Close Grip Bench Press
4x8x95
High Pull
3x15x55
Swiss ball crunch
3x15x90lbs
Right after my workout today I downed my shake and then went to play football with a bunch of kids in my dorm. Played for about half an hour and did a decent amount of running, but I don't think it will negatively affect my recovery.
Something still doesn't feel right about the shoulder press oh well. The one thing I did notice about my last workout that I forgot to mention however was that I was having a lot of trouble gripping the DB's in the step ups and Bulgarians Split Squats. I had to constantly place the weights down and then regrip. Does anyone have any advice for that?
As a side note, the size of my legs has been progressing very nicely, but now my jeans are becoming tight around the thighs/butt. Guess I have to take the good with the bad
Word
Dumbell incline bench press
4x10x45's
Cable seated Row
4x10x130
Superset
Dumbell Shoulder Press
4x10x25's
Wide-grip lat pulldown
4x10x120
Superset
Close Grip Bench Press
4x8x95
High Pull
3x15x55
Swiss ball crunch
3x15x90lbs
Right after my workout today I downed my shake and then went to play football with a bunch of kids in my dorm. Played for about half an hour and did a decent amount of running, but I don't think it will negatively affect my recovery.
Something still doesn't feel right about the shoulder press oh well. The one thing I did notice about my last workout that I forgot to mention however was that I was having a lot of trouble gripping the DB's in the step ups and Bulgarians Split Squats. I had to constantly place the weights down and then regrip. Does anyone have any advice for that?
As a side note, the size of my legs has been progressing very nicely, but now my jeans are becoming tight around the thighs/butt. Guess I have to take the good with the bad
Word
Squats
3x15x85 (not much but it was tough)
Deadlift Shrugs
3x15x133
SS
Bulgarian Squats
3x15x25's
Step up's
3x15x35's
I really stuck to the schedule of 30 sec of rest for the squats and the deadlifts, which I was proud of, but also very tired by. Then I got to that superset, and I was just nowhere near the timing that I should have had. I was so tired and had way more rest than the book said, but its just a book, and I needed to listen to my body. I'm going to feel this tomorrow.
Word
3x15x85 (not much but it was tough)
Deadlift Shrugs
3x15x133
SS
Bulgarian Squats
3x15x25's
Step up's
3x15x35's
I really stuck to the schedule of 30 sec of rest for the squats and the deadlifts, which I was proud of, but also very tired by. Then I got to that superset, and I was just nowhere near the timing that I should have had. I was so tired and had way more rest than the book said, but its just a book, and I needed to listen to my body. I'm going to feel this tomorrow.
Word
impressive.
keep strong.
keep strong.
Hey thanks christi!
Today's Workout:
Superset
Incline Bench
5x5x55's
Lat Pulldown
5x5x150/140
Superset
Standing Shoulder press
5x5x35
Seated Cable row
5x5x150
Superset
Close Grip Bench Press
5x5x120
High Pull
5x5x80
Swiss Ball Crunches
3x15x90
I felt like an idiot today because I switched up the lat pulldown and the cable row, and paired them with the wrong exercises. I realized this after I had already done 3 lat pulldowns so I figured I would just go with it. I was happy with my close grip bench press as well as my high pull, especially because they both increased by 20 lbs since I last did this same workout. The incline bench was tough but I completed every rep every time.
What is annoying about the pulldowns and rows is that it's tough to gauge if you are doing too much or too little, as you can almost always get the weight moving, you just can't pull it as close to your body with the increasing reps/weight. Oh well
Oh, and even though I trained the last two days, would it be okay to train my legs again tomorrow? I'm going home in a few days and I don't know how often I will be able to lift, so I want to get as much in as I can while I'm here.
Word
Today's Workout:
Superset
Incline Bench
5x5x55's
Lat Pulldown
5x5x150/140
Superset
Standing Shoulder press
5x5x35
Seated Cable row
5x5x150
Superset
Close Grip Bench Press
5x5x120
High Pull
5x5x80
Swiss Ball Crunches
3x15x90
I felt like an idiot today because I switched up the lat pulldown and the cable row, and paired them with the wrong exercises. I realized this after I had already done 3 lat pulldowns so I figured I would just go with it. I was happy with my close grip bench press as well as my high pull, especially because they both increased by 20 lbs since I last did this same workout. The incline bench was tough but I completed every rep every time.
What is annoying about the pulldowns and rows is that it's tough to gauge if you are doing too much or too little, as you can almost always get the weight moving, you just can't pull it as close to your body with the increasing reps/weight. Oh well
Oh, and even though I trained the last two days, would it be okay to train my legs again tomorrow? I'm going home in a few days and I don't know how often I will be able to lift, so I want to get as much in as I can while I'm here.
Word
Squats
4x10x135 (the last rep of the last set my legs gave and I had to use those safety bars to put the weight down)
Deadlift shrugs
4x10x183
Superset
4x10x40's bulgarian split squats
4x10x40's step ups
3x15 reverse crunches
Increased weight in everything from this workout again. But I also did not follow the time schedule at all for the superset. Again, oh well. I almost gave up in the super set thinking of only doing 3 sets of each, and then I realized I couldn't come back here and type in my journal that I gave up. So although I rested a little extra, everything was done and I'm proud of that.
My biggest problem with that superset is still my grip. My forearms were a little fatigued from the deadlifts, and my grip was just awful. I had to continuously stop and regrip the weights. I also have bruises on my wrists because the DB's tend to slide to one side and then rest on my wrist. These are from the last workout, so this time everytime this spot got touched it was an awful pain. But again I got everything done.
Word
4x10x135 (the last rep of the last set my legs gave and I had to use those safety bars to put the weight down)
Deadlift shrugs
4x10x183
Superset
4x10x40's bulgarian split squats
4x10x40's step ups
3x15 reverse crunches
Increased weight in everything from this workout again. But I also did not follow the time schedule at all for the superset. Again, oh well. I almost gave up in the super set thinking of only doing 3 sets of each, and then I realized I couldn't come back here and type in my journal that I gave up. So although I rested a little extra, everything was done and I'm proud of that.
My biggest problem with that superset is still my grip. My forearms were a little fatigued from the deadlifts, and my grip was just awful. I had to continuously stop and regrip the weights. I also have bruises on my wrists because the DB's tend to slide to one side and then rest on my wrist. These are from the last workout, so this time everytime this spot got touched it was an awful pain. But again I got everything done.
Word
Ok I think this is soon enough... I'll give an explanation for where I was later on but for now here was today's workout:
Squats
5x5x140
Deadlift Shrugs
5x5x214
Superset
Bulgarian Split Squats
3x5x50's
Step Ups
3x5x55's
Reverse crunches
2x20
I only did three sets of the superset because my forearms and grip were completely fatigued and I could not hold the weight any longer. Very happy with my deadlift though.
Word
Squats
5x5x140
Deadlift Shrugs
5x5x214
Superset
Bulgarian Split Squats
3x5x50's
Step Ups
3x5x55's
Reverse crunches
2x20
I only did three sets of the superset because my forearms and grip were completely fatigued and I could not hold the weight any longer. Very happy with my deadlift though.
Word
I felt pretty good, I definitely progressed throughout my workouts even though I had a long period of very discontinuous workouts. But I don't really care because...
Today I deadlifted 275 lbs! And that means I beat the deadlift challenge! YEAHHHH! I am so pumped, I don't feel like talking about the rest. But tony if you are reading this, check me off baby! Now I can go into my cut knowing that I accomplished something awesome over the last few months.
Today I deadlifted 275 lbs! And that means I beat the deadlift challenge! YEAHHHH! I am so pumped, I don't feel like talking about the rest. But tony if you are reading this, check me off baby! Now I can go into my cut knowing that I accomplished something awesome over the last few months.