AMG's Workout Log - Bodybuilding/Powerlifting

[AMG]

Hey guys well I'm going to start posting my workouts here. I sold my Squat Rack a few years ago because of a foot injury (non weightlifting related) so I have nothing but a Bench for now. My shoulder also got injured not too long ago from upright rows, so my bench work is staying very light for a while. I'm keeping it light and working on speed. Well enough talking...

Todays Workout:

Biceps

-EZbar Curls-

40x25
65x8
85x4
85x3
80x5

Triceps

-French Press-

30x50
60x20
60x30
30x100

Forearms

-Standing Barbell Grips-

70x75
100x25
100x18
120x12

That's all for today.

[Deciever]

looks good for a recovery workout... but why 100 reps in one set? i'd be dying after that

[AMG]

Originally posted by Deciever
looks good for a recovery workout... but why 100 reps in one set? i'd be dying after that

Thanks bro.

Yeah, I like to hit big reps. It works good for getting my stamina up.

[Deciever]

looks good than

[healthy n_fit]

Hey dude, looks good!!

Is your shoulder fully better now?


You'll be doing heavy work in no time. :) I bet you cant wait to get the squat rack :D

[AMG]

Originally posted by healthy n'fit
Hey dude, looks good!!

Is your shoulder fully better now?


You'll be doing heavy work in no time. :) I bet you cant wait to get the squat rack :D

Thanks bro.

No my shoulder is still on the fritz, so I'll be keeping things light for some time.

Yeah, I can't wait to do some heavy work again. :-) I get sick of handling light weights. :-D

I miss my squat rack. I sold it because I didn't know if I was ever going to be able to do squats again.

I have two screws and two pins in my foot. So I have to be careful going back into heavy Deads and Squats. So those too will be very light for some time.

Thanks for the support bro!

[healthy n_fit]

Originally posted by AMG
Thanks bro.

No my shoulder is still on the fritz, so I'll be keeping things light for some time.

Yeah, I can't wait to do some heavy work again. :-) I get sick of handling light weights. :-D

I miss my squat rack. I sold it because I didn't know if I was ever going to be able to do squats again.

I have two screws and two pins in my foot. So I have to be careful going back into heavy Deads and Squats. So those too will be very light for some time.

Thanks for the support bro!


No problem dude! Sorry bout the shoulder. :( Hope you cand o heavy weights soon...

That foot thing sounds like something serious happened. What was it exactly? Good luck on getting back into squats and deads. How does the foot affect them? Might as weell ask someone who knows about it. ;)


Thanks./

[AMG]

Originally posted by healthy n'fit
No problem dude! Sorry bout the shoulder. :( Hope you cand o heavy weights soon...

That foot thing sounds like something serious happened. What was it exactly? Good luck on getting back into squats and deads. How does the foot affect them? Might as weell ask someone who knows about it. ;)


Thanks./

Thanks again.

My foot got injured at a concert. I was wearing boots, someone stepped on my foot, the crowd shifted and I fell. But my foot stayed upright. It tore the crap out of my foot tendons and bones. The only way the docs could fix it was by fusing the bones back into place.

When squatting or deadlifting, the weight can cause me some pain, so I'm going to be careful and go back up sowly.

Thanks again bro!

[healthy n_fit]

Originally posted by AMG
Thanks again.

My foot got injured at a concert. I was wearing boots, someone stepped on my foot, the crowd shifted and I fell. But my foot stayed upright. It tore the crap out of my foot tendons and bones. The only way the docs could fix it was by fusing the bones back into place.

When squatting or deadlifting, the weight can cause me some pain, so I'm going to be careful and go back up sowly.

Thanks again bro!

No problem man. You will get out of this somehow and quickly.

Damn, that mustve been painful :(

[AMG]

Today's workout:

-Thighs-

Squats:

10x30
40x20
70x10
100x10


-Calves-

Standing Raise:

4x50


Foot's feeling good. Got to take it slow.

That's all for today.

[healthy n_fit]

Good job man! The squat must have felt way light and easy eh? :)

You're already squatting. That is a good sign ;)

[AMG]

Originally posted by healthy n'fit
Good job man! The squat must have felt way light and easy eh? :)

You're already squatting. That is a good sign ;)


Thanks man!

Yeah it's like squatting nothing, but I have to start someplace. :-)

The support means a lot bro.

[healthy n_fit]

Originally posted by AMG
Thanks man!

Yeah it's like squatting nothing, but I have to start someplace. :-)

The support means a lot bro.

Yep!:) When do you think you'll be going heavy again?

[AMG]

Originally posted by healthy n'fit
Yep!:) When do you think you'll be going heavy again?

Hopefully within this year, but I can't say for sure bro. I have to see how things go.

[healthy n_fit]

Originally posted by AMG
Hopefully within this year, but I can't say for sure bro. I have to see how things go.

Yea, the best way to do it I guess. You'll de fine, already squatting again anyways ;)



Well, i gotta go now C ya.

[Deciever]

get well quick bro

[AMG]

Originally posted by Deciever
get well quick bro

The support means a lot. Thank you bro.

[Deciever]

anytime.. you're one of us now :)

[AMG]

Originally posted by Deciever
anytime.. you're one of us now :)

Thanks.

[AMG]

Todays Workout:

-Chest-

Speed Bench:

100x25
130x15
160x3
140x10


-Forearms-

Standing Barbell Grips:

70x75
100x25
100x25
100x20


Comments: Shoulder feels a little rough, but besides that I feel good.
Speed bench was very fast and explosive. My forearms recover fast so I work them often, as you can see.

That's all for today.

[Deciever]

for speed bench, did you just do 1 set of 3 with 160???

Your workouts are definately "unique", which they should be since you are nurtering an injury

[healthy n_fit]

Damn, nice job bro!!!! :)

You're really doing well. ;)

[AMG]

Originally posted by Deciever
for speed bench, did you just do 1 set of 3 with 160???

Your workouts are definately "unique", which they should be since you are nurtering an injury

Yeah bro, every set was done with speed on bench.

Yeah, I'm forced to alter my workous because of the shoulder. Can't really do Front Raises and stuff now. Hopefully soon.

Thanks.

[AMG]

Originally posted by healthy n'fit
Damn, nice job bro!!!! :)

You're really doing well. ;)

Thanks bro! The support means a lot.

[AMG]

Today's Workout:


-Back-

Bent Over Rows:

40x25
50x25
60x25
70x25


-Traps-

Barbell Shrugs:

70x50
70x50
70x50
70x50


-Shoulder Rehab-

Military Press:

20x30
20x30
20x30
20x30


Comments: Felt good today. Shoulder rehab was ok, only slight delt pain after the workout. All in all a solid outing.

That's all for today.

[healthy n_fit]

Looks like one good recovery workout. You mustve got pumped from that. :D

Now, i saw the military press and was wndering, were you using a barbell or dumbell? Either way, it'd be easy for you! ;)

K man, cya!

[AMG]

Thanks.

My Traps were really pumped. :-)

The Military presses were on a barbell. Fast and light as a feather. :-)

[Deciever]

looks like you are taking this rehab smart... :)

[AMG]

Originally posted by Deciever
looks like you are taking this rehab smart... :)

Thanks bro.

[healthy n_fit]

Originally posted by AMG
Thanks.

My Traps were really pumped. :-)

The Military presses were on a barbell. Fast and light as a feather. :-)

Nice! Thats all i could expect you to say ;)

[AMG]

Today's Workout:


-Hams/Hips/Glutes/Lower Back-

Sumo Deadlifts:

40x10
70x10
100x5
130x1
160x1
100x7


-Forearms-

Standing Barbell Grips:

70x75
100x25
100x25
110x20


Comments: Sumo Deads felt good. I must start working my abs more, I can feel their weakness when I pulled 160 off the floor.

Forearms felt good as always.


That's all for today.

[healthy n_fit]

Nice job man! :) You'll easily be back to 200+ Sumos ;)
So, what exercises are ya gonna use for abs?

And fo the barbell grips, when you say 100x25, is that 100lbs held for 25 seconds?

[AMG]

Originally posted by healthy n'fit
Nice job man! :) You'll easily be back to 200+ Sumos ;)
So, what exercises are ya gonna use for abs?

And fo the barbell grips, when you say 100x25, is that 100lbs held for 25 seconds?

Thanks bro! Can't wait to start pulling 200 again.


For abs I'll start hitting leg lifts soon. My lower abs are weak.


Barbell Grips:

Load up a barbel with desired weight. Grab the bar and take a shoulder width grip with palms facing away. Stand strait.

Start the movement with the bar in a firm grip. Let the bar roll down to the tip of your fingers. Using only grip/finger strength, bring the bar back up into a clenched fist.

Repeat.


I hope I was clear enough in the description. :-)

[healthy n_fit]

Originally posted by AMG
Thanks bro! Can't wait to start pulling 200 again.


For abs I'll start hitting leg lifts soon. My lower abs are weak.


Barbell Grips:

Load up a barbel with desired weight. Grab the bar and take a shoulder width grip with palms facing away. Stand strait.

Start the movement with the bar in a firm grip. Let the bar roll down to the tip of your fingers. Using only grip/finger strength, bring the bar back up into a clenched fist.

Repeat.


I hope I was clear enough in the description. :-)


Ohhhh.....thanks man! I gotta try that ;)

[Deciever]

barbell grip sounds like a good exercise.. i may try that soon

[Antaeus]

I used to do those behind the back. Less friction that way. All the various rows and deads are enough for me for grip/forearm training, I feel.

[lilmuscleman]

Originally posted by Deciever
barbell grip sounds like a good exercise.. i may try that soon

the exercise he is talking about like forearm curls except the grip is worked a bit more. i do them with a straight bar behind my back just like AMG said

[healthy n_fit]

Originally posted by lilmuscleman
the exercise he is talking about are forearm curls. i do them with a straight bar behind my back just like AMG said

Maybe ;) :D

[AMG]

Thanks everybody for the comments above.


Todays Workout:

-Biceps-

EZbar Curls:

40x25
50x15
60x12
70x7


-Triceps-

EZbar Skull Crushers:

30x50
60x15
70x10
70x10


Comments: Felt good today. Total workout took me between 20-30min.

[healthy n_fit]

Nice job! You must really be getting pumped from these workouts. I can imagine how much ya got from this one! :eek: :D

Looks like it was easy for you. :p

[AMG]

Originally posted by healthy n'fit
Nice job! You must really be getting pumped from these workouts. I can imagine how much ya got from this one! :eek: :D

Looks like it was easy for you. :p

Thanks bro!

Yeah my arms felt like balloons.

I love working arms. They're fun. :-)

[AMG]

Today's Workout


-Quads/Hips/Glutes-

High Rep Squats (PL stance):

40x25
40x25
40x25
40x25


-Calves-

Standing Raise:

BWx50
BWx50
BWx50
BWx50


Comments: Even with light weight, those high rep Squats kicked my butt. Talk about sweat pouring like rain. Good workout to get my stamina up.

That's all for today.

[healthy n_fit]

Good job! I know what you mean. I hate doing high rep squats tho ;)

[AMG]

Originally posted by healthy n'fit
Good job! I know what you mean. I hate doing high rep squats tho ;)

Thanks man!

Yeah, those things are tough.
I'm paying for them today. My glutes, hips and quads are all sore. Instead of just sitting, I have to kinda fall into the chair. :-)

[Deciever]

haha high rep squats are the worst thing in the world

[AMG]

Originally posted by Deciever
haha high rep squats are the worst thing in the world


No doubt bro!

Those things define suffering.

[AMG]

Today's Workout:


-Back-

Bent Over Rows:

40x25
70x25
80x25
90x25


-Traps-

Barbell Shrugs:

90x35
90x35
90x40
90x40


-Forearms-

Standing Barbell Grips:

90x50
100x30
110x25
130x10


Comments: Back felt solid, I love repin' them out and getting the lat blood flowing.

Shrugs felt good, my shoulder gave me no probs.

Forearms felt great as always.


That's all for today.

[Deciever]

looks like you are startings to go heavier... glad everything is holding up..

good luck

[AMG]

Originally posted by Deciever
looks like you are startings to go heavier... glad everything is holding up..

good luck



Thanks Deciever. I appreciate the support a lot bro. I look forward to hitting the heavy weights again. I just have to keep my ego in check and respect the injuries.

[AMG]

Today's Workout (more rehab)

-Chest-

Dumbell Flat Bench Press:

30's x 10
30's x 10
36's x 10

Incline DB

36's x 7
36's x 10
30's x 10


-Shoulders-

Barbell Military Press:

20x30
20x30
20x30
20x30


Comments: A light rehab workout today. Getting my shoulder use to larger ROMs and angles.

That's all for today.

[Deciever]

are you getting any pain in your shoulder any more?

[AMG]

Originally posted by Deciever
are you getting any pain in your shoulder any more?


The last workout caused a little discomfort, nothing too bad though.
I'll be mixing in more DB work as the weeks go on, I feel they'll help a lot.

Thanks.

[AMG]

Today's Workout:

-Glutes/Hips/Hams/Lower Back-

Deadlifts:

40x10 (Sumo)
70x10 (Sumo)
70x10 (Normal)
100x5 (Sumo)


-Calves-

Standing Raise:

BW x 75
BW x 50
BW x 50
BW x 50


-Forearms-

Standing Barbell Grips:

70x75
100x30
100x25
100x30

Comments: Went easy on the Deadlifts
today. For some reason I just tossed in a conv. Deadlift set mid point.

Foot isn't giving too much trouble. May get back to weighted Calf Raises soon.

Forearms felt strong as always.

That's all for today.

[healthy n_fit]

Good job man! I think that the workout was easy for you. When are ya gonna attempt more weight on deads?

[AMG]

Originally posted by healthy n'fit
Good job man! I think that the workout was easy for you. When are ya gonna attempt more weight on deads?

Thanks man!

I'm taking it slow for now. Keeping my form perfect and testing my foot as I go. Once I feel the time is right, I'l shoot up in the pounds.

[healthy n_fit]

Originally posted by AMG
Thanks man!

I'm taking it slow for now. Keeping my form perfect and testing my foot as I go. Once I feel the time is right, I'l shoot up in the pounds.

Ok, thats good then.

Well, the day for heavy deads will come soon ;)

[AMG]

Originally posted by healthy n'fit
Ok, thats good then.

Well, the day for heavy deads will come soon ;)

Thanks bro.

[AMG]

Today's Workout


-Biceps-

EZbar Curls:

40x25
60x10
60x10
60x10
90x5


-Triceps-

EZbar Skull Crushers:

40x50
60x17
80x6
80x7


Comments: Arms are always a pleasure to work. Biceps felt great, as did Triceps.

That's all for today.

[healthy n_fit]

Hmmm. Must have been pretty easy eh?
Damn, i can imagine just how much of a pmup you got!

[AMG]

Originally posted by healthy n'fit
Hmmm. Must have been pretty easy eh?
Damn, i can imagine just how much of a pmup you got!

Thanks healthy!

Yeah, arms are fun to work. Since arms play such a major role in the grand scheme of things I like to keep them in top shape.

Pump is putting it lightly! :-)

[healthy n_fit]

No prob dude!

Keep it up! :)

[AMG]

Today's Workout


-Hips/Hams/Glutes/Lower Back-

Sumo Deadlifts:

100x3
100x3
100x3
110x3
110x3
110x3


-Calves-

Standing Raise:

BW x 50
BW x 50
BW x 50
BW x 50


-Forearms-

Standing Barbell Grips:

70x80
100x25
100x25
100x25


Comments: Time to start getting back into a groove with Deadlifts. The weights aren't where I want them, but that will come with time. Calves went smooth, no foot pain from the Raises or Deadlifts. Forearms felt good as they always do.

That's all for today.

[Deciever]

must feel good upping the weight abit..

is your foot feeling 100% yet?

[AMG]

Originally posted by Deciever
must feel good upping the weight abit..

is your foot feeling 100% yet?

Yeah it feels good putting a little bit more weight on the bar as the weeks go. I'm thankful for every bit of progress I make. :-)

The foot is feeling pretty good. It can be touch and go with it, so I gotta be careful. Thanks for asking Deciever.

[Deciever]

its what im here for

[healthy n_fit]

Good job! So, you will be adding weight every workout?
Glad to hear everything is getting better,and fast.

[AMG]

Originally posted by healthy n'fit
Good job! So, you will be adding weight every workout?
Glad to hear everything is getting better,and fast.

Thanks healthy!

I'll be adding weight as I go. Gotta get back to work. :-)

Thanks, things are coming along good so far. I appreciate the support.

[AMG]

Today's Workout (more rehab):


-Chest-

Flat Bench Press:

100x25
130x10
140x10
160x4
160x4


-Shoulders-

Military Press:

40x30
40x30
40x20
40x20


-Forearms-

Standing Barbell Grips:

40x150
70x70
80x40
80x40


Comments: Well the shoulder just won't cut me any slack. Not too bad during the Benching, but those Military Presses caused me some sharp pain. Guess I just gotta drop the direct shoulder work for now, or go really light. I went for higher reps on the Forearm work, felt really good.

That's all for today.

[Antaeus]

stick with exercises that have little or no shoulder rotation if that's really bugging you. Otherwise, keep up the good work. :)

[AMG]

Originally posted by Antaeus
stick with exercises that have little or no shoulder rotation if that's really bugging you. Otherwise, keep up the good work. :)

Thanks Antaeus, I appreciate the support bro.

[healthy n_fit]

How'd the flat bench feel? Nice and easy? Fast?
Glad to hear that this is going well. :)

[AMG]

Originally posted by healthy n'fit
How'd the flat bench feel? Nice and easy? Fast?
Glad to hear that this is going well. :)



Bench felt nice. Not hard at all. I kept a med to fast speed (depending on set) to rehab the shoulder with different levels of pushing force.


Thanks healthy.

[AMG]

Today's Workout:

-Back-

Bent Over Rows:

40x25
70x25
80x25
100x15


-Traps-

Barbell Shrugs:

100x30
100x30
100x30
100x30


Comments: Today was short and sweet.
Felt great, the workout took about 20-25 min to complete.

That's all for today.

[Deciever]

thats a really short workout, but a definate incrase in weight. Looking good

[AMG]

Originally posted by Deciever
thats a really short workout, but a definate incrase in weight. Looking good

Thanks Deciever.

Every week I'm pushing the reps and/or weight up.

[healthy n_fit]

Wow! That really is a short workout. I used to do a real short workout for Chest and Tris in June haha, when my bench was plateaued haha.

Well, weight and reps are going up. Looks good.

[AMG]

Originally posted by healthy n'fit
Wow! That really is a short workout. I used to do a real short workout for Chest and Tris in June haha, when my bench was plateaued haha.

Well, weight and reps are going up. Looks good.


Thanks healthy.

[AMG]

Today's Workout:

-Biceps-

EZbar Curls:

40x30
60x10
70x10
80x5
80x5


-Triceps-

French Press:

30x100
60x30
60x50
60x50


-Forearms-

Seated Wrist Extentions:

11x100
11x50
11x25
11x35


Comments: Felt good today. As I always say, arms are fun.

That's all for today.

[AMG]

Today's Workout:

-Hams/Hips/Glutes/Lower Back-

Sumo Deadlifts:

100x5
100x5
100x5
130x3
130x3
70x12


-Calves-

Standing Raises:

BW x 50
BW x 50
BW x 50
BW x 50


Comments: Ok workout today. My foot slipped out a little on the last set of 130 DLs. My hip wasn't happy, so I dropped the weight down to 70 and repped out a little. No problems with the Raises.

That's all for today.

[Deciever]

oo almost back up to 1 plate on deadlifts!

[AMG]

Originally posted by Deciever
oo almost back up to 1 plate on deadlifts!


LOL Thanks!

[AMG]

Today's (day off) workout:


-Forearms-

Seated Wrist Curls:

10 x 300
20 x 100
20 x 100
20 x 100



Comments: Well today's my day off. But I couldn't resist giving my Forearms some high rep punishment.

[Deciever]

your forearms are going to be so huge by the time you make a recovery

[AMG]

Originally posted by Deciever
your forearms are going to be so huge by the time you make a recovery


I hope so. :-)

I can also feel my grip power really going through the roof.

[AMG]

Today's Workout:


-Chest-

Flat Bench Press:

100x26
130x10
160x5
160x5
160x5




Comments: Today was short and sweet. Shoulder wasn't feeling up to par so I didn't want to push it doing anything else.

That's all for today.

[Deciever]

nice weight your pressing there.

good job

[AMG]

Originally posted by Deciever
nice weight your pressing there.

good job

Thanks bro. Appreciate it. :-)

[AMG]

Today's Workout:


-Back-

Bent Over Rows:

40x25
100x10
100x15
100x10


-Traps-

Barbell Shrugs:

100x30
100x30
100x30
100x30


Comments: Today felt good. Workout took about 30 min or so to complete.

[Antaeus]

Man that's a lot of shrug reps!! :D

[AMG]

Originally posted by Antaeus
Man that's a lot of shrug reps!! :D

LOL yeah, I love reppin' those bad boys out.

[AMG]

Today's Workout:


-Biceps-

EZbar Curls:

50x20
90x3
90x3
90x3
90x3
95x3


-Triceps-

EZbar Skull Crushers:

40x50
60x20
90x3
90x3


-Forarms-

Standing Barbell Grips:

100x60
130x20
140x12
150x14


Comments: Felt great today. Forearm power is going through the roof. Biceps and Triceps felt wonderful.

That's all for today.

[Antaeus]

Man, and to think I do nothing for forearms. ;)

[AMG]

Originally posted by Antaeus
Man, and to think I do nothing for forearms. ;)

I work them for size and power. Since I put another 1/2" on them their power shot up again. :-)

I guess I just have a thing for putting them through punishment. :-)

[healthy n_fit]

Wow, ive missed quite a bit of your workouts. they look good!

And the recent workout looked great. Mustve been fun! :)

So, looks like the weight is going up too. Thats good. Keep it up!

[AMG]

Thanks healthy!

Every workout is fun bro. :-)

[healthy n_fit]

Originally posted by AMG
Thanks healthy!

Every workout is fun bro. :-)

Glad to hear it! Thats the best, when they are all good ;)

[AMG]

Today's Workout:


-Quads-

High Reps Squats (PL stance):

40x25
50x20
60x15
60x15


-Calves-

Standing Raise:

BW x 50
BW x 50
BW x 50
BW x 50


Comments: Workout went well. My foot is hurting where I have the screws and pins (from surgery). This may set me back some in the lower body work. I'll play it by feel.

That's all for today.

[healthy n_fit]

Originally posted by AMG
Today's Workout:


-Quads-

High Reps Squats (PL stance):

40x25
50x20
60x15
60x15


-Calves-

Standing Raise:

BW x 50
BW x 50
BW x 50
BW x 50


Comments: Workout went well. My foot is hurting where I have the screws and pins (from surgery). This may set me back some in the lower body work. I'll play it by feel.

That's all for today.

Wow, i can imagine the pump you got from this workout. ;)

Did the foot hurt much? Does it hurt now?

[AMG]

Originally posted by healthy n'fit
Wow, i can imagine the pump you got from this workout. ;)

Did the foot hurt much? Does it hurt now?


Thanks healthy! My Quads were blasted. :-)

My foot is shot to hell bro. Looks like I may miss some Deadlifting and Squatting time. I got a week til' I work the lower body again so I'll have to wait and see.

[AMG]

Today's Workout:

-Chest-

Dumbell Incline Bench Press:

30's x 10
30's x 10
30's x 10
30's x 10
30's x 10
30's x 10


-Forearms-

Seated Wrist Extentions:

11x100
11x50
11x50
11x50

Comments: Was going to take today off but changed my mind. Everything went good.

That's all for today.

[AMG]

Today's Workout:


-Biceps-

Barbell Preacher Curl:

20x50
20x50
20x50

Standing Barbell Curl:

20x50


-Forearms-

Seated Wrist Curls:

20x100
20x110
20x115
20x100


Comments: Well today was my day off.
I again changed my mind and hit some
high rep fun.

That's all for today

[healthy n_fit]

Originally posted by AMG
Today's Workout:


-Biceps-

Barbell Preacher Curl:

20x50
20x50
20x50

Standing Barbell Curl:

20x50


-Forearms-

Seated Wrist Curls:

20x100
20x110
20x115
20x100


Comments: Well today was my day off.
I again changed my mind and hit some
high rep fun.

That's all for today

WOW!! Thats a lot of reps, especially on the wrist curls! :D Hahaha, the urge to lift is too good to resist eh? ;) :p

[AMG]

Originally posted by healthy n'fit
WOW!! Thats a lot of reps, especially on the wrist curls! :D Hahaha, the urge to lift is too good to resist eh? ;) :p


LOL! Yeah, I can't resist the weights when they call. But today I have to take the day off, no matter how strong the urge.

Edit: Ok so I can't resist today... :-)

[AMG]

Today's Workout:


-Traps-

Barbell Shrugs:

100x50
100x50
100x50
100x50


-Calves-

Seated Calf Raises:

40x100
40x100
40x100
40x100


Comments: Today was a fun day. Workout went good.

[healthy n_fit]

Originally posted by AMG
Today's Workout:


-Traps-

Barbell Shrugs:

100x50
100x50
100x50
100x50


-Calves-

Seated Calf Raises:

40x100
40x100
40x100
40x100


Comments: Today was a fun day. Workout went good.

Woah! High reps, ;) damn, 100 on the raises. woah, im guessin a HUGE burn. :D

Keep it up. :)

[AMG]

Today's Workout:


-Hips/Hams/Glutes/Lower Back-

Sumo Deadlifts:

70x15
100x10
130x5
140x3
100x10
70x20


-Back-

Bent Over Rows:

70x25
100x10
100x16
100x16


Comments: Today was a good workout. I'm starting to get back into a groove with Deadlifts.

That's all for today

[healthy n_fit]

Originally posted by AMG
Today's Workout:


-Hips/Hams/Glutes/Lower Back-

Sumo Deadlifts:

70x15
100x10
130x5
140x3
100x10
70x20


-Back-

Bent Over Rows:

70x25
100x10
100x16
100x16


Comments: Today was a good workout. I'm starting to get back into a groove with Deadlifts.

That's all for today

NICE! I see more weight on deadlifts and rows. Good job!

[AMG]

Originally posted by healthy n'fit
NICE! I see more weight on deadlifts and rows. Good job!

Thanks bro!

[AMG]

Today's Workout:

-Chest-

Flat Bench Press:

100x30
130x13
160x3
170x4
170x3


-Forearms-

Standing Barbell Grips:

100x40
100x45
110x30
110x26


Comments: Today was a good day. My shoulder only gave me some trouble during the first set of Bench. Forearms can take anything I dish out, always fun to work.

That's all for today.

[AMG]

Today's Workout:


-Biceps-

EZbar Curls:

50x21
90x4
90x4
90x4
90x5


-Triceps-

EZbar Skull Crushers:

40x50
60x15
60x10
60x10


Comments: Biceps felt good. Triceps were wasted from benching yesterday, so I kept the workout light.

That's all for today.

[healthy n_fit]

Good job on yesterdays and todays workouts! On bench, it looks like the weight is getting heavier, which is good. :) and bicep/tricep workout looks fun. Keep it up! :)

[AMG]

Originally posted by healthy n'fit
Good job on yesterdays and todays workouts! On bench, it looks like the weight is getting heavier, which is good. :) and bicep/tricep workout looks fun. Keep it up! :)


Thanks man!

Oh, and you're not too bad at the biceps work yourself there little bro. :-)

[Fullback_45]

Hey AMG, not bad at all! Especially your arms. You have some strong ones! How much do you weigh?

[AMG]

Originally posted by Fullback_45
Hey AMG, not bad at all! Especially your arms. You have some strong ones! How much do you weigh?

Thanks Fullback_45!

I'm 6'00" 250lbs.

BTW: My Bench and Deadlifts are low because of the injuries I'm coming back from (foot and shoulder).

[Antaeus]

Good job dude! :)

[AMG]

Originally posted by Antaeus
Good job dude! :)

Thanks bro!

[AMG]

Today's Workout:


-Shoulders- (rehab)

Barbell Military Press:

20x30
20x30
20x30
20x30


-Forearms-

Seated Wrist Extentions:

11x100
11x50
11x50
11x50


-Abs-

Leg Lifts:

BW x 10
BW x 8
BW x 8
BW x 8


Comments: A change of pace, perhaps I'll add this day to the end of my workout week. FINALLY started working my lower abs. I'm in need of this due to their weakness while I'm Deadlifting. Shoulder cut me some slack today and let me do some rehab work. Forearms... what is there to say? I love working those things.

That's all for today.

[healthy n_fit]

Looks like a little new workout for ya! :) Do the leglifts feel hard? I heard they were a good exercise.

[AMG]

Originally posted by healthy n'fit
Looks like a little new workout for ya! :) Do the leglifts feel hard? I heard they were a good exercise.

Leg Lifts are hell lol!

But you can really feel them hitting the lower abs. Which is where I need some strength bad.

[healthy n_fit]

Originally posted by AMG
Leg Lifts are hell lol!

But you can really feel them hitting the lower abs. Which is where I need some strength bad.


Yeah, i will try em sometime. :)

[AMG]

Today's Workout:


-Back-

Bent Over Rows:

40x50
100x10
100x10
100x10
100x10


-Traps-

Barbell Shrugs:

100x60
100x52
110x30
110x30


Comments: Today was a good workout.
Back workout was a breeze. Traps felt invincible.

That's all for today.

[Fullback_45]

Is tha why sometimes you train with sets of high reps to compensate for the lack of weight. To bad about your shoulder injuries. Worst things that can happen to a lifter. You sound like a strong guy so youll be alright. Keep pounding away at it!

[AMG]

Originally posted by Fullback_45
Is tha why sometimes you train with sets of high reps to compensate for the lack of weight.


Sometimes. Like with Squats/Bench/Deads/Rows etc.
Other times I like to shock the muscles with high reps to keep them guessing.


To bad about your shoulder injuries. Worst things that can happen to a lifter. You sound like a strong guy so youll be alright. Keep pounding away at it!

Thanks for the kind words bro. It's going to take more than some injuries to keep me away from the iron.

[AMG]

Today's Workout:


-Quads/Hams/Hips/Glutes/Lower Back-

Barbell Hack Squats:

40x15
70x10
80x10
90x8
100x10
130x7


-Abs-

Leg Lifts:

BW x 10
BW x 8
BW x 8
BW x 8


Comments: Today was pretty good. Squats felt nice. Abs were short but punishing.

That's all for today.

[AMG]

Today's Workout:


-Chest-

Flat Bench Press:

100x20
130x10
160x3
190x1
160x4


-Forearms-

Standing Barbell Grips:

100x75
120x25
120x25
120x25


Comments: Today was a good workout.
Bench felt good, as did Forearms.

That's all for today.

[Antaeus]

How did the 190 single feel? Fast, slow, heavy, light, etc.

[healthy n_fit]

Yeah, how did it feel? Easy?

Looks like a fun workout. And wow, you are moving up in weight! :)

[AMG]

Originally posted by Antaeus
How did the 190 single feel? Fast, slow, heavy, light, etc.

The 190 didn't feel too bad. I wanted to test the bad shoulder with a little more weight. It came off the chest at a pretty good speed but as the load shifted to the injured shoulder I could feel it. The shoulder feels a little off today, but at least I know how much I can push it.

Thanks for asking bro.

[AMG]

[QUOTE]Originally posted by healthy n'fit
Yeah, how did it feel? Easy?


I didn't feel too bad. But I can tell I have a some down time left with the injury.


Looks like a fun workout. And wow, you are moving up in weight! :)


LOL thanks bro!

[fops310]

Kgs or lbs.???

[AMG]

Originally posted by fops310
Kgs or lbs.???

Pounds bro.

[AMG]

Today's Workout:


-Biceps-

Curls:

40x35 (EZbar)
100x2 (Barbell)
100x3 (Barbell)
100x2 (Barbell)
90x3 (EZbar)
90x3 (EZbar)


-Triceps-

Close Grip Bench (hands 4" apart):

60x30
70x25
80x20
90x30


Comments: Biceps felt good today, as did Triceps.

That's all for today.

[healthy n_fit]

Nice job bro! I'm finally seeing more weight on everything! :)

And i see what you're saying about the bench. It'll go up with time. And wow, im gonna have to understand that fact too with lower body work. heh.

[AMG]

[QUOTE]Originally posted by healthy n'fit
Nice job bro! I'm finally seeing more weight on everything! :)


Thanks bro!


And i see what you're saying about the bench. It'll go up with time. And wow, im gonna have to understand that fact too with lower body work. heh.

Yeah I just got to take it one day at a time.

You'll be back to Squatting and Deadlifting in no time! Just play it safe bro.

[healthy n_fit]

thanks!, and you're welcome. Yeah, you're right. Keep it up. :)

[AMG]

Today's Workout:


-Hams/Hips/Glutes/Lower Back-

Sumo Deadlifts:

40x10
70x10
100x5
130x2

Conv. Deadlifts:

130x1
170x1


-Abs-

Leg Lifts:

BW x 10
BW x 10
BW x 10
BW x 10


Comments: Today was good. I started with Sumo Deads and changed to Conv. for a couple of singles. Abs are rebounding fast. I felt no weakness when I pulled 170.

That's all for today.

[AMG]

Today's Workout:

-Back-

Bent Over Rows:

70x10
70x10
100x10
100x10
100x10
100x10


-Traps-

Barbell Shrugs:

110x50
110x30
110x30
110x50


-Forearms-

Barbell Grips:

110x45
120x25
120x20
120x30


Comments: Felt great today. Rows were fun. Shrugs felt nice and strong. Forearms are like machines.

That's all for today.

[healthy n_fit]

Nice workouts! Close to 200 on conventional deads! :) Any pain during these workouts?

[AMG]

Originally posted by healthy n'fit
Nice workouts! Close to 200 on conventional deads! :) Any pain during these workouts?


Thanks man! A little stiff here and there, but no real pain bro.

[AMG]

Today's Workout:


-Quads/Hams/Glutes/Hips/Lower Back-

Barbell Hack Squats (PL Stance):

40x20
70x15
100x10
130x5
160x5
170x4


Comments: Squats felt good. With the PL stance I could really feel my lower back being worked. Knee feels a little funny so I will be going lighter for a while.

That's all for today.

[AMG]

Today's Workout:

-Chest-

Flat Bench Press:

100x25
130x12
160x5
160x7
160x5


Comments: Today was short and sweet.
Shoulder is a little stiff w/ minor soreness but nothing too bad really.

That's all for today.

[healthy n_fit]

Nice job on both workouts! Good to hear that you can do DL like stuff with like no pain. And bench is going up great. Youll be reppin 185+ for fun soon. ;)

[Fullback_45]

AMG- I noticed you ahve awsome forarms. HOw do you perform Standing Barbell Grips. Any advice as to getting my forarms up there, besides Hammer Curls? Thanks, keep pumping!

[AMG]

Originally posted by healthy n'fit
Nice job on both workouts! Good to hear that you can do DL like stuff with like no pain. And bench is going up great. Youll be reppin 185+ for fun soon. ;)


Thanks bro! I appreciate the support.

Yeah my foot is cutting me some slack, same with the shoulder but I gotta take it slow.

[AMG]

Originally posted by Fullback_45
AMG- I noticed you ahve awsome forarms. HOw do you perform Standing Barbell Grips. Any advice as to getting my forarms up there, besides Hammer Curls? Thanks, keep pumping!


Thanks bro!


Standing Barbell Grips:

Load up a barbell with desired weight. Grab the bar and take a shoulder width grip with palms facing away. Stand strait.

Start the movement with the bar in a firm grip. Let the bar roll down to the tip of your fingers. Using only grip/finger strength, bring the bar back up into a clenched fist.

Repeat.


I hope I was clear enough in the description. :-)

[AMG]

Today's Workout:


-Back-

Bent Over Rows:

70x25
100x10
100x15
100x15
100x15


-Traps-

Barbell Shrugs:

120x30
120x30
120x30
120x35


-Abs-

Leg Lifts:

BW x 15
BW x 10
BW x 10
BW x 10


Comments: Today was a solid outing.
Rows went great. Traps felt really good. Abs, bah I hate working those things.

That's all for today.

[healthy n_fit]

Nice job man. I see that there was weight on every leg lift set. and more than before. awesome job. Shrugs and rows look good. heh, shrugs must have felt light. ;)

C ya.

[AMG]

Originally posted by healthy n'fit
Nice job man. I see that there was weight on every leg lift set. and more than before. awesome job. Shrugs and rows look good. heh, shrugs must have felt light. ;)

C ya.

Thanks healthy! ;)

[AMG]

Today's Workout:


-Hips/Hams/Glutes/Lower Back-

Sumo Deadlifts:

70x10
100x10
130x3
160x1
190x1
200x1
200x1


-Forearms-

Standing Barbell Grips:

100x80
130x25
130x30
130x30


Comments: Today was great. Things with the foot are going pretty smooth. I rejoined the 200 club on Deadlifts again. Now on to 300. Forearms are getting stronger every workout.

That's all for today.

[healthy n_fit]

Originally posted by AMG
Today's Workout:


-Hips/Hams/Glutes/Lower Back-

Sumo Deadlifts:

70x10
100x10
130x3
160x1
190x1
200x1
200x1


-Forearms-

Standing Barbell Grips:

100x80
130x25
130x30
130x30


Comments: Today was great. Things with the foot are going pretty smooth. I rejoined the 200 club on Deadlifts again. Now on to 300. Forearms are getting stronger every workout.

That's all for today.

Awsome job bro!! 200 already! :) And forearms are definately getting stronger. Keep it up!

[AMG]

Originally posted by healthy n'fit
Awsome job bro!! 200 already! :) And forearms are definately getting stronger. Keep it up!

Thanks a lot bro! ;)

[healthy n_fit]

Originally posted by AMG
Thanks a lot bro! ;)

np. :]

[AMG]

Today's Workout


-Chest-

Flat Bench Press:

70x40
100x25
130x5
130x5
130x5
140x5
140x5


-Biceps-

Barbell Curls:

40x10
40x10

EZbar Curls:

60x10
60x10
90x5


-Triceps-

EZbar Skull Crushers:

30x50
60x10
60x10
60x10


Comments: Today was good. I did an extra Bench day today with arms. I figured an extra light day couldn't hurt. Arms went well, kept the weight lighter today on curls and crushers.

That's all for today.

[healthy n_fit]

Heh, you couldnt resist could ya? ;)

Looks like a great workout. Its good to get blood pumping into ya for recovery as well, which ya did. Nice.

[AMG]

Originally posted by healthy n'fit
Heh, you couldnt resist could ya? ;)

Looks like a great workout. Its good to get blood pumping into ya for recovery as well, which ya did. Nice.

Thanks bro. ;)

Yeah, I decided last second to do some light Bench work. I love Benching, so I may add some extra light days here and there.

[healthy n_fit]

Originally posted by AMG
Thanks bro. ;)

Yeah, I decided last second to do some light Bench work. I love Benching, so I may add some extra light days here and there.

Sounds like a plan.

[AMG]

Today's Workout:


-Hams/Hips/Glutes/Lower Back-

Conv. Deadlifts:

40x10
70x10
100x10

Sumo Deadlifts:

100x10
120x5
140x2
140x2



Comments: Today was going to be a day off but I did some Deadlifting anyway. ;)

That's all for today.

[AMG]

Today's Workout:


-Biceps-

Dumbell Hammer Curls:

30s x 10
30s x 10

Alt. Dumbell Curls:

30s x 10
30s x 10
30s x 10

EZbar Reverse Curls:

30x25


-Triceps-

Dumbell Skull Crushers:

30s x 10
30s x 10

Overhead EZbar Triceps Ext.

30x30
30x30
30x30

-Forearms-

Seated Wrist Extensions:

11x100
11x50
11x50
11x50


Comments: Arms feel good. Workout went pretty fast.

That's all for today.

[AMG]

Today's Workout:


-Back-

Bent Over Rows:

100x25
110x15
110x15
110x15


-Traps-

Barbell Shrugs:

120x40
120x35
120x40
120x35


Comments: Workout felt great, took about 20-30min.

That's all for today.

[healthy n_fit]

The past three workouts looked great. Rows and shrugs are definately going up. :)

[AMG]

Originally posted by healthy n'fit
The past three workouts looked great. Rows and shrugs are definately going up. :)
Thanks bro. ;)

[healthy n_fit]

Originally posted by AMG
Thanks bro. ;)
no prob =]

[Antaeus]

looks good, man. How's the foot?

[AMG]

Originally posted by Antaeus
looks good, man. How's the foot?

Thanks bro. The foot is holding up pretty good. Since dropping Calf Raises I don't have nearly as much pain. If I do any Calf work in the near future it'll be just to keep a little blood flowing in them, nothing more.

[AMG]

Today's Workout:


Chest:

Flat Bench Press:

100x10
110x10
120x10
130x10
140x10
150x10
160x5


Comments: It took 10 seconds to complete each set of 100lbs-130lbs. Things slowed down some from 140lbs to 160lbs. Shoulder is a little stiff but fine.

That's all for today.

EDIT:

Bonus Workout:

-Forearms-

Seated Wrist Curls:

20x150
40x25
40x25
40x25
40x40
40x40


Comments: Forearms feel great.

[AMG]

Today's Workout:


-Hips/Hams/Glutes/Lower Back-

Sumo Deadlifts:

40x10
70x5
100x5
110x5
120x5
130x5
130x5


-Abs-

Leg lifts:

BW x 10
BW X 10
BW x 10
BW x 10

Comments: Workout went well, took about 30min.

[AMG]

Today's Workout:


-Biceps-

Consent. Curls:

30x10
30x10
30x8
30x8


-Triceps-

Overhead Dumbell Triceps Ext:

30x7
30x7
30x7
30x7


-Calves-

Standing Raises:

BW x 50
BW x 25
BW x 25
BW x 25


-Forearms-

Seated Wrist Extensions:

21x42
21x20
21x20
21x20


Comments: Today was a good mix. Back down in weight and reps to restart a cycle into heavier weights with diff movements.

That's all for today.

[AMG]

Today's Workout:


-Back-

Bent Over Rows:

70x25
100x20
130x10
130x10


-Traps-

Barbell Shrugs:

130x40
130x30
130x25
130x30


Comments: Today was good workout. Both Rows and Shrugs felt good.

That's all for today.

[AMG]

Today's Workout:


-Chest-

Flat Bench Press:

100x10
130x10
160x5
160x5
166x5
170x5
170x6


Comments: Shoulder remains stiff, but things are going along well.

That's all for today.

[Fullback_45]

Bench is getting stronger and stronger!!!! Good stuff!

[AMG]

Originally posted by Fullback_45
Bench is getting stronger and stronger!!!! Good stuff!


Thanks bro!

Yeah the bad shoulder is giving me some slack. I just have to take it slow.

[AMG]

Today's Workout:


-Hams/Quads/Hips/Glutes/Lower Back-

Sumo Deadlifts:

100x15
130x10
140x5
140x5

Conv. Deadlifts:

140x10

Hack Squats:

140x10


-Calves-

Standing Raise:

BW x 50
BW x 40
BW x 25
BW x 25


-Abs-

Leg Lifts:

BW x 10
BW x 10
BW x 10
BW x 10


Comments: Everything felt good.

That's all for today.

[healthy n_fit]

Good workouts! I caN definately see the increase in weight. Row and Bench are going up fast! so, has the pain been getting better?

[AMG]

Originally posted by healthy n'fit
Good workouts! I caN definately see the increase in weight. Row and Bench are going up fast! so, has the pain been getting better?


Thanks bro!

Yeah the pain in the shoulder is still there, but it's getting better. ;)

The foot is doing a lot better too. ;)

[AMG]

Today's Workout:


-Biceps-

Consent. Curls:

30x10
30x10
30x7 (slow)
30x7 (slow)


-Triceps-

Overhead Dumbell Triceps Ext.:

20x15
30x7
30x7
30x10


Comments: I forgot why these two movements were the base of my mass routine so long ago. Besides BB Curls and Skull Crushers these two really make the arms feel dense and strong. It's like finding a long lost friend. ;)

That's all for today.

[AMG]

Today's Workout:


-Traps-

Dumbell Shrugs:

60's x 30
60's x 30
60's x 30
60's x 30


-Calves-

Standing Raise:

50x50
50x25
50x25
50x30


-Forearms-

Seated Wrist Curls:

40x30
40x40
40x40
40x40


Comments: Everything went well. A bit of an odds and ends day.

That's all for today.

[healthy n_fit]

Good job! GlaD to hear the foot and shoulder is feeling better. The weight is looking good! :) must still be nice and easy. ;)

[AMG]

Originally posted by healthy n'fit
Good job! GlaD to hear the foot and shoulder is feeling better. The weight is looking good! :) must still be nice and easy. ;)

Thanks bro! ;)

Everything is coming together. Shoulder is around 80% by the feeling of it.

[Fullback_45]

THings are looking good. Great to hear that about your shoulder. What do you think another 3 months until its 99% better? Its going to be awsome when you can go low and heavy!

[AMG]

Originally posted by Fullback_45
THings are looking good. Great to hear that about your shoulder. What do you think another 3 months until its 99% better? Its going to be awsome when you can go low and heavy!


Thanks fullback_45!

Hopefully 3 months will get me back to real weights again, but I have no idea. I intend to go slow and take things one workout at a time.

[AMG]

Today's Workout:


-Hams/Hips/Glutes/Lower Back-


Sumo Deadifts:

70x10
100x10
130x10
150x5 (fast)
150x5 (fast)
150x5 (fast)
150x5


Comments: Feel great. 150 was very fast, felt very light. Back is wasted, in a good way.

That's all for today.

[AMG]

Today's Workout:


-Traps-

Dumbell Shrugs:

60's x 30
60's x 30
60's x 30
60's x 30


-Calves-

Standing Raises:

120x30
120x25
120x15
120x20


-Forearms-

Standing Barbell Grips:

100x70
130x30
130x25
130x25


Comments:
Shrugs felt very nice.

When I do Standing Raises I don't use machines. I hold whatever weight I'm using in my hands. I use either a Barbell or Dumbells. I believe this is better for not only extra grip work but also for increased balance.

Forearms are strong as strong can get. They have power and stamina, they never fail me.


That's all for today.

[healthy n_fit]

Woah, awesome job AMG! Damn those forearms are strong! One day youll get 200 on the barbell grips! ;)

yeah. you seem to be doing the right thing. enjoying your time recovering while not thinking much about it. i should try that. i miss being happy a lot.

[AMG]

Originally posted by healthy n'fit
Woah, awesome job AMG! Damn those forearms are strong! One day youll get 200 on the barbell grips! ;)

yeah. you seem to be doing the right thing. enjoying your time recovering while not thinking much about it. i should try that. i miss being happy a lot.


Thanks healthy! ;)


As long as you can train, things aren't bad. Just enjoy what you can do in the weight room. Things will always work out in the end bro. Don't dwell on what isn't going right, dwell on what is. ;)

[AMG]

Today's Workout:

-Back-

Bent Over Rows:

70x10
100x10
100x10
110x10
110x10
120x10
120x10
120x10


-Shoulders- (Rehab)

Military Press:

40x10
40x10
40x10
40x10


-Abs-

Leg Lifts:

BW x 10
BW x 10
BW x 10
BW x 10


Comments: Everything feels good. Workout took around 30-40min.

That's all for today.

[AMG]

Today's Workout:


-Triceps-

Overhead EZbar Triceps Extensions:

30x20
30x25
30x25
30x25
30x25
30x25
30x25


-Biceps/Forearms-

EZbar Reverse Curls:

30x20
30x15
30x15
30x15
30x15
30x15
30x15
30x25


Comments: Arms feel great. Workout took around 30 min.

[Antaeus]

Talk about volume!!! :D

[AMG]

Originally posted by Antaeus
Talk about volume!!! :D

When I use lighter weight I tend to go a :Dlittle:D higher in volume. ;)

[AMG]

Today's Workout:


-Hams/Hips/Glutes/Quads/Lower Back-

Sumo Deadlifts:

70x20
100x20
130x10
160x5
170x5
180x5
190x3
210x3

Hack Squats:

210x5
210x5


-Forearms-

Standing Barbell Grips:

130x35
130x25
130x20
130x20


Comments: Today was a great day. I'm getting some of my old strength back. Foot feels good so I can push a little further.

Forearms are always fun to work.

[Fullback_45]

Splendid progression. Once again killer forarms. Good to hear about that strength comeing back around aswell, its pretty obvious.

[AMG]

Originally posted by Fullback_45
Splendid progression. Once again killer forarms. Good to hear about that strength comeing back around aswell, its pretty obvious.

Thanks bro.

[AMG]

Today's Workout:

-Chest-

Flat Bench Press:

100x10
130x10
160x5
170x5
170x5
170x5
170x5


-Traps-

Overhead Barbell Shrugs:

40x15
40x15
40x15
40x15
40x15
40x20


Comments: Shoulder is a little stiff but that's part of rehab. Things felt great. Workout took around 40min.

[healthy n_fit]

hey AMG, i just checked in again, and i see the deadlift and hack squats are over 200 now! :) awesome.

and overhead shrugs sound interesting. are they like regular shrugs?

i can definately see progress. :)

[AMG]

Originally posted by healthy n'fit
hey AMG, i just checked in again, and i see the deadlift and hack squats are over 200 now! :) awesome.

and overhead shrugs sound interesting. are they like regular shrugs?

i can definately see progress. :)


Thanks healthy ;)

In a Overhead Shrug you Military Press the Barbell overhead, then hold it up there for the set and Shrug. Really hits the Traps hard.

[healthy n_fit]

Originally posted by AMG
Thanks healthy ;)

In a Overhead Shrug you Military Press the Barbell overhead, then hold it up there for the set and Shrug. Really hits the Traps hard.

np. i think ill give those a try sometime. :)

[AMG]

Today's Workout:


-Biceps-

EZbar Curls:

30x25
60x10
70x10
90x5
90x5


-Triceps-

Overhead Dumbell Triceps Extensions:

30x5
30x5
30x7
30x7


Comments: Today was short and sweet.
Arms feel good.

That's all for today.

[AMG]

Today's Workout:


-Chest-

Flat Dumbell Hammer Press:

30's x 10 (warm up)


Flat Dumbell Flyes:

30's x 10
30's x 10
30's x 10
30's x 15


-Calves-

Standing Raises:

60x50
60x25
60x25
60x30


-Shoulders- (Rehab)

Barbell Military Presses:

40x10
40x10
40x10
40x10


**Bonus fun**

-Biceps-

Barbell Curls:

40x10
40x10
40x10
40x10
40x10
40x10


Comments: Good workout today. Everything felt solid, added an extra Biceps workout in for the fun of it.

That's all for today.

[AMG]

Today's Workout:


-Back-

Bent Over Rows:

70x15
100x15
130x10
130x10


-Traps-

Overhead Barbell Shrugs:

40x40
50x25
60x30
70x50


Comments: Feel good today, Back and Traps feel strong.

That's all for today.

[Fullback_45]

Very very nice workouts! Doing great!

[AMG]

Originally posted by Fullback_45
Very very nice workouts! Doing great!


Thanks Bro!

You're doing great yourself. ;)

[AMG]

Today's 2nd Workout:


-Triceps-

Overhead EZbar Triceps Extensions:

30x25
40x20
40x20
40x20
40x20
40x20


-Forearms-

Standing Barbell Grips:

130x35
140x20
140x20
140x20


Comments: Decided to workout again today. Everything feels good.

This is really all for today.

[healthy n_fit]

woah, thats one crazy barbell grip. amazing bro. the workouts keep getting better.

[AMG]

Originally posted by healthy n'fit
woah, thats one crazy barbell grip. amazing bro. the workouts keep getting better.

Thanks bro! ;)

[AMG]

Today's Workout:


-Hams/Hips/Glutes/Lower Back-

Deadlifts:

70x20
100x20

Sumo Deadlifts:

130x10
140x10
150x10
160x10 (very fast)


-Calves-

Standing Raise:

40x50
40x30
40x30
40x30


Comments: Felt very strong on Deadlifts today. 160 felt like air.

That's all for today.

[healthy n_fit]

awesome! glad to hear that the deadlifts are super fast and light.

[AMG]

Originally posted by healthy n'fit
awesome! glad to hear that the deadlifts are super fast and light.

Thanks bro! ;)

[AMG]

Today's Workout:


-Biceps-

Barbell Curls:

40x15
50x10
50x10
50x10
50x10
50x10


-Triceps-

Overhead Barbell Triceps Ext.:

40x10
40x10
40x15
40x15
40x15
40x15


-Shoulders- (Rehab)

Barbell Front Raises:

20x15
20x15
20x15
20x15


-Forearms-

Standing Barbell Grips:

100x100
130x30
140x25
160x10

Comments: All is good. Arms are starting to look like a road map.
Forearms are getting stronger.

That's all for today.

[AJ010]

Awesome! These workouts look so fun, it makes me want to lift. ;)
I am really impressed with that barbell grip. Youll be up to 200x10 in no time! :)

[AMG]

Originally posted by UnlimitedSteel
Awesome! These workouts look so fun, it makes me want to lift. ;)
I am really impressed with that barbell grip. Youll be up to 200x10 in no time! :)

Thanks healthy... erm I mean UnlimitedSteel! ;)

Dig the new name bro. :D

[AJ010]

Originally posted by AMG
Thanks healthy... erm I mean UnlimitedSteel! ;)

Dig the new name bro. :D

Hehe thanks! :D

[AMG]

Today's Workout:


-Chest-

Flat Barbell Benching:

100x25
130x15
160x7
170x5


-Calves-

Standing Raise:

40x50
40x30
40x30
40x40


Comments: Good workout, short and sweet.

[Antaeus]

Good job dude!

[AMG]

Originally posted by Antaeus
Good job dude!

Thanks bro!

[AMG]

Today's Workout:

-Back-

Bent Over Rows:

70x15
100x15
100x15
110x10


-Traps-

Barbell Shrugs:

130x35
130x30
130x40
130x40


Comments: Solid outing today. Traps are blasted. Went easy on Lats today.

[AMG]

Today's Workout:


-Hams/Hips/Glutes/Lower Back-

Strait Leg Strait Back Deadlifts:

40x20
40x20
40x20
40x20


-Calves-

Standing Raise:

40x50
40x25
40x25
40x25


Comments: I'm under the weather but did what I could. The Deadlifts worked my lower back like crazy.

That's all for today.

[AJ010]

Nice work!

[AMG]

Originally posted by UnlimitedSteel
Nice work!

Thanks little bro. ;)

[AMG]

Today's Workout:


-Biceps-

Preacher Curls (ezbar):

30x20
40x20
50x10
50x10
50x10


-Triceps-

Overhead Dumbell Triceps Extensions:

20x10
20x10
20x10
20x10
20x10
20x10

Comments: Went lighter with less rest between sets. All feels good.

That's all for today.

[AJ010]

Hehe less reps today! ;) Lol. Looks all good.

[AMG]

Originally posted by UnlimitedSteel
Hehe less reps today! ;) Lol. Looks all good.


LOL yeah! ;)

Thanks bro.

[AMG]

Today's Workout:


-Back-

Bent Over Rows:

70x10
100x10
100x10
100x10
100x10


-Shoulders- (rehab)

Military Press:

40x10
40x10
50x10
50x10


-Traps-

Overhead Barbell Shrugs:

50x25
50x25
50x25
56x25


Comments: Everything feels good. Workout took about 40min.

[AJ010]

Keep up the trainnig! How is that shoulder feeling? And the foot?

[AMG]

Originally posted by UnlimitedSteel
Keep up the trainnig! How is that shoulder feeling? And the foot?


The Shoulder is getting better and the Foot rarely gives me problems these days.

Thanks Bro!

[AJ010]

Thats good to hear! I'm glad you're nearly better.

[AMG]

Originally posted by UnlimitedSteel
Thats good to hear! I'm glad you're nearly better.

Thanks man.

[AMG]

Today's Workout:


-Biceps-

Barbell Curls:

40x20
70x8
80x5
90x3
100x2


-Triceps-

Overhead Dumbell Triceps Ext.:

20x10
20x10
20x10
20x10
20x10
20x10


-Abs-

Leg Lifts:

BW x 10
BW x 10
BW x 8
BW x 8


Comments: Workout felt solid. Used little rest beween all sets. Took around 30min to complete.

That's all for today.

[AJ010]

Hehe, looks all good! The reps are dropping even further now! :D Down to 2 on curls :p Keep up the good work.

[AMG]

Thanks Steel.


Today's Workout:


-Chest-

Flat Barbell Bench:

100x10
130x10
160x5
170x5
170x5
176x5
180x4


Comments: Good day today. Shoulder feels solid.

That's all for today.

[AJ010]

It looks like a nice short day. Interesting. :)

[Fullback_45]

180x4!!! Very nice. Your rehab work is awsome! Awsome stuff man.

[AMG]

Originally posted by Fullback_45
180x4!!! Very nice. Your rehab work is awsome! Awsome stuff man.

Thanks for the support bro!

Hopefully not too much longer and I'll be out of this rehab weight.

[AJ010]

Originally posted by AMG
Thanks for the support bro!

Hopefully not too much longer and I'll be out of this rehab weight.

Yeah, it must be very easy for you. I bet you were doing well over 350 before you got injured. Good luck getting back to the big iron soon! :)

[AMG]

Originally posted by UnlimitedSteel
Yeah, it must be very easy for you. I bet you were doing well over 350 before you got injured. Good luck getting back to the big iron soon! :)


Thanks for the support and well wishes Steel. ;)

[AMG]

Today's 2nd Workout:


-Calves-

Standing Raise:

100x40
100x25
100x25
100x25


-Forearms-

Seated Wrist Extensions:

21x50
21x25
21x25
21x25


Comments: Yep decided to hit the weights again today. Everything feels good.

[AMG]

Today's Workout:


-Hips/Hams/Gutes/Lower Back-

70x10
100x10
130x5
130x5
130x4
100x5
100x5


-Biceps-

EZbar Curls:

30x25
60x10
60x10
60x10
60x15


Comments: felt nice to go light. Kept rest between sets very short.

That's all for today.

[AMG]

Today's Workout:


-Back-

Bent Over Rows:

70x10
100x10
110x10
110x10
100x10


-Traps-

Barbell Shrugs:

130x51
130x35
130x35
130x35


-Chest-

Flat Barbell Benching:

100x40
70x36
50x30


Comments: Today was good. Back workout was easy. My Traps feel great. Did some very light benching to get blood flowing.

That's all for today.

[AJ010]

Looks all good! Keep on training! Your total is now 1lb more than my best! ;) LOL.

[AMG]

Originally posted by UnlimitedSteel
Looks all good! Keep on training! Your total is now 1lb more than my best! ;) LOL.


Thanks Steel!

Nah, my rehab total has like 25lbs before it reaches yours. :D

[AJ010]

Originally posted by AMG
Thanks Steel!

Nah, my rehab total has like 25lbs before it reaches yours. :D

Hahaha, I guess it works out to be around there. I forgot some pounds from bench. :eek: LOL.

[AMG]

Originally posted by UnlimitedSteel
Hahaha, I guess it works out to be around there. I forgot some pounds from bench. :eek: LOL.


LOL! it's exactly 16lbs!

You're a great young PLer Steel. Like I said before, you have a great future in the sport bro. ;)

[AJ010]

Originally posted by AMG
LOL! it's exactly 16lbs!

You're a great young PLer Steel. Like I said before, you have a great future in the sport bro. ;)

Haha, thanks bro. I've gotta get through the rehab phase first. I have to think of a good rehab routine, then I'm all set up.

[AMG]

Today's Workout:


-Hips/Hams/Glutes/Lower Back/Quads-


Sumo Deadlifts:

70x100


Squats:

100x15
130x10
210x8


Sumo Deadlifts:

210x1


Comments: Today was great. Starting to feel better putting weight on the foot. Did a Rehab Max test today. Put 21lbs on my Squat (265) and 71lbs on my Dead (301).

That's all for today.

[AJ010]

Damn, great job! You're going up fast. How'd the squat and deadlift feel? Easy? :)

[AMG]

Originally posted by UnlimitedSteel
Damn, great job! You're going up fast. How'd the squat and deadlift feel? Easy? :)

Thanks Steel!

Felt pretty solid, foot only hurt for a short time after the lifts. Things are getting better.

[AJ010]

Great! I'm glad to hear that!

[AMG]

Thanks Steel!


Today's 2nd Workout:


-Triceps-

Overhead Dumbell Triceps Ext.:

20x10
20x10
20x10
20x10
20x10
20x10


-Abs-

Leg Lifts:

BW x 10 x 4

Comments: Decided to hit the weights again. No rest between Triceps sets, just went arm to arm.

[Fullback_45]

Looking damn good. What was your old bench/squat/dead like before the injury? I imagine you were in the 400 range?

[AMG]

Originally posted by Fullback_45
Looking damn good. What was your old bench/squat/dead like before the injury? I imagine you were in the 400 range?

Thanks bro!


My old numbers don't mean much at this point. But my year end goal (shoulder allowing) for bench is 430.

Squat and Dead I'd be happy with 350-450 or so. It all depends on how the foot holds up.

[AJ010]

Nice work. Ya know, I should try a routine similar to yours. It looks good.

Fullback, yeah, i bet he was easily doing 400+ on the squat and deadlift. And he'll be back there soon.

[AMG]

Originally posted by UnlimitedSteel
Nice work. Ya know, I should try a routine similar to yours. It looks good.

Fullback, yeah, i bet he was easily doing 400+ on the squat and deadlift. And he'll be back there soon.


Hitting the weights intense and fast feels great. Prevents burn out from long workouts.


Heh, we'll find out soon bro. Thanks.