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  1. #1
    But who was gains? Ambugaton's Avatar
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    Ambugaton and the Swoley Grail




    Hi.


    Background
    Started at a skinnyfat 185lbs back in high school, and I’ve managed to achieve some decent lifts since then despite some setbacks. My joints are pretty terrible, especially my knees (I actually went an entire year without training legs at one point, omg.) They’ve been considerably better after my doc started me on thyroid meds, but I still have to train around the pain.



    @ 205lbs in the fall. Lowest was 192 during the summer. Currently 212, fat and happy.


    And this was the worst things got when I completely stopped lifting due to joint pain and chronic fatigue at one point. I still lol every time I see this pic.

    Goals
    Eat a lot of delicious food and become horrifically strong without my joints exploding. Be bigger, sexier, and more awesome. My legs are a huge focus right now as well. Plan is to dreamer bulk until the end of the year (hopefully bring my bench into the 400s for reps, and MAYBE deadlift 7 plates), then take it easy in January, then start leaning down in February for a trip to Belize that my gf and I are planning.
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  2. #2
    But who was gains? Ambugaton's Avatar
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    11/26/2013 Legs

    Leg Extensions
    210lbsx24, 18, 14

    Laying Leg Curls (Slow negatives)
    100lbsx20

    Front Squats
    315lbsx5
    *Add Box*
    405lbsx1
    315lbsx5

    Close Stance Leg Press (Heels about 6 inches apart)
    Did constant tension sets of 20, adding a plate each set. Made it to 7ppsx20

    Standing Leg Curls
    80lbsx3x12

    V-squats
    3ppsx15 Paused at the bottom, was basically fried at this point

    More leg extensions, this time squeezing for a second at the top
    110lbsx25

    VERY ****ing excited about the front squats. My anterior hip was bugging me so I haven’t been able to throw around any real weight in forever. Taking a wider stance seemed to take the stress off. Great session, and my gf managed to work up to 5pps on leg press as her third excercise too. omg so proud
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  3. #3
    Wet bag of sand Reko1993's Avatar
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    In on frogtech log. Dat 4 plate front squat u wot
    You lose some, you lose some. You may as well not bother
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  4. #4
    But who was gains? Ambugaton's Avatar
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    11/27/2013 Chest+Guns that Turn on Nuns

    Bench
    315lbsx5 lolwut. Super weak today. Last time I got 8 AFTER my heavier set... Oh well, different bench, different gym, etc etc.
    *Paused*
    315lbsx3
    275lbsx8

    Incline Dumbbell Press
    130lbsx10
    100lbsx17

    Dumbbell Preacher Curls (Done more like spider curls)
    55lbsx6
    30lbsx15

    Pec Deck
    Lotsxlots, no rest periods

    Incline Bench
    Repped out with 135 for two sets

    Cable Curls
    One big set

    Cross-body Hammer Curls
    55lbsx3x12

    EZ Extensions
    125lbsx15, 12
    75lbsx20

    One Arm Pressdowns
    3x15

    Some Abdominal Bull****

    Weird session... Flat bench was weak. Weak like a kitten. But I hit a big PR on dumbbell incline as my second exercise. Win some, lose some.
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  5. #5
    But who was gains? Ambugaton's Avatar
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    Originally Posted by Reko1993 View Post
    In on frogtech log. Dat 4 plate front squat u wot
    I've started mixing free range organic grassfed frog fibers in my cinnamon toast crunch.
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  6. #6
    stackin' chips CutItUp9759's Avatar
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    I'm in dude. great job so far on ur strength.

    don't frogtech too hard - what kinda macros/cals u pounding down right now?
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  7. #7
    Getting strong(er). MikeWines's Avatar
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    Lifts ITT...


    Sickening. haha

    How long you been lifting?
    B.S. Exercise Science
    M.S. Applied Sport Science and Exercise Physiology
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  8. #8
    But who was gains? Ambugaton's Avatar
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    Originally Posted by CutItUp9759 View Post
    I'm in dude. great job so far on ur strength.

    don't frogtech too hard - what kinda macros/cals u pounding down right now?
    Lol the frogteching hasn't been too bad lately. Most days 3500-4000 cals. But I throw a few 4500-5000cal days in there, and whenever I cheat/get yucky I tend to go overboard.

    Originally Posted by MikeWines View Post
    Lifts ITT...


    Sickening. haha

    How long you been lifting?
    Thx m8. <3 I started out pretty young, like 15ish. I actually hated lifting at first and only went because my brother did, lol. Took me a long time to get serious about it.
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  9. #9
    ¯\_(ツ)_/¯ mh22's Avatar
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    In brah
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  10. #10
    But who was gains? Ambugaton's Avatar
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    11/29/2013 Back + Some quick bis for the guys

    Wasn't feeling it at first, and I don't think I ate enough in the morning, because I was starving even during my warmup, lol. It ended up turning into a sickening workout of Genova-esque proportions though. Also didn't use any straps because I'm trying to work on my unaesthetic forearms.

    Deadlifts
    635lbsx1 (Pretty slow, but smooth as a jazz sax solo)
    585lbsx2
    *Dropped the belt, added deficit*
    495lbsx4

    Reverse Grip Barbell Rows
    315lbsx12
    275lbsx12

    Wide Grip Pullups
    14, 8, 6

    V-grip High Cable Rows
    210lbsx3x10

    Dumbbell Preacher Curls
    50lbsx7
    30lbsx16

    Fat Gripz Shrugs
    225x3x8 lols forearm boners

    Thumbless Reverse Barbell Curls
    70lbsx25

    Calves
    Somethingxsomething


    7 plates...
    The most sickening log on bb.com plz respond: http://forum.bodybuilding.com/showthread.php?t=158544973
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  11. #11
    But who was gains? Ambugaton's Avatar
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    11/30/2013 Deltz n Triz

    Close Grip Bench
    365lbsx1
    405lbsx0.6 (lollll don't even ask why I attempted this. Ended up dumping the weights everywhere.)
    315lbsx2x3 (Paused)
    225lbsx17

    Machine Laterals
    90lbsx12, 9, 8

    Single-arm Dumbbell Front Raises
    60lbsx3x12

    Pressdowns
    90lbsx3x15

    Dumbbell Skullcrushers
    40lbsx15, 12
    Drop to
    25lbsx15

    Seated Dumbbell Laterals
    35lbsx25

    Chest Supported Dumbbell Rear Delts
    40lbsx20
    25lbsx20

    Seated Dumbbell Press
    70lbsx25 <------- Basically the extent of my OHP training because of impingement issues etc. Most of the time just stick to raises.
    Last edited by Ambugaton; 11-30-2013 at 05:47 PM.
    The most sickening log on bb.com plz respond: http://forum.bodybuilding.com/showthread.php?t=158544973
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  12. #12
    But who was gains? Ambugaton's Avatar
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    12/1/2013 Legs

    Leg Extensions
    225lbsx27

    Laying Leg Curls
    110lbsx18

    Front Squats
    315lbsx6 (OHGODMYKNEES)

    Leg Press
    Constant tensions ascending sets of 20 up to:
    7ppsx30, 20
    Heels together
    5ppsx20

    V-Squats
    3ppsx17

    Standing Leg Curls
    90lbsx3x12

    Kegal Machine
    SomexSome

    Good workout, other than my knees being molested by the front squats. The pain subsided a bit after the higher rep stuff.

    Slammed a ton of carbs last night, macros for the day ended up being like 320p, 90f, 700c lol.

    OMNOM
    The most sickening log on bb.com plz respond: http://forum.bodybuilding.com/showthread.php?t=158544973
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  13. #13
    ¯\_(ツ)_/¯ mh22's Avatar
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    GJDM, solid workout and food looks good
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  14. #14
    But who was gains? Ambugaton's Avatar
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    12/2/2013 Boobs and Bis

    Bench
    385lbsxAlmost 2 FFFFFUUUUU
    365lbsx2
    315lbsx5, 5

    Barbell Incline
    245lbsx4 ,4 ,4
    ^Haven’t done this in forever. I felt like I was becoming more juicy and aesthetic with every rep.

    Dumbbell Incline
    100lbsx19
    Raised the incline and paused at the stretch:
    70lbsx12

    Pec Deck
    215lbsx11, 9
    160lbsx15

    Hammer Curls(Both arms at the same time)
    60lbsx15
    80lbsx6

    Dumbbell Preacher Curls
    40lbsx12
    Drop to
    25lbsx12

    Feet Raised Pushups
    1x40

    Quick and to the point. Was a little rushed since I had to talk to the travel agent about my Belize trip before work. I AM TOO EXCITED. Might try to mess with 405 on bench next time, so I’m stepping my dreamer bulk game up. Definitely going to start throwing in more high incline/front raises too, since my anterior delts are a huge weak point due to my inability to do much OHP.
    The most sickening log on bb.com plz respond: http://forum.bodybuilding.com/showthread.php?t=158544973
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  15. #15
    Wet bag of sand Reko1993's Avatar
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    How high of an incline are you using?
    You lose some, you lose some. You may as well not bother
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  16. #16
    But who was gains? Ambugaton's Avatar
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    Originally Posted by Reko1993 View Post
    How high of an incline are you using?
    The one I used for barbell incline today was a bit higher than average. Hard as **** to unrack though. Best I've done as my second exercise on a standard incline was like 275x8.
    The most sickening log on bb.com plz respond: http://forum.bodybuilding.com/showthread.php?t=158544973
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  17. #17
    But who was gains? Ambugaton's Avatar
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    3/12/2013 Back and Grip and Stuff

    Deadlifts
    595lbsx5 (touch n go)
    515lbsx4 (fast, with a 5 sec hold at the top)

    Neutral Grip Pullups
    19, 11, 7

    HS One-arm Rows (Widest grip)
    4ppsx10
    3ppsx12
    2ppsx20

    Strapless Barbell Shrugs
    415lbsx8
    365lbsx10
    315lbsx12
    Lol, my grip was shot.

    Weighted Back Extensions
    45lbsx40

    Hanging Leg Raises
    1x38

    Chest Supported Dumbbell Rear Delts
    45lbsx26


    Then like 10mins on the bike before I got bored.

    Cals are up to the 4-5000 range now. Goodnight sweet vascularity.
    The most sickening log on bb.com plz respond: http://forum.bodybuilding.com/showthread.php?t=158544973
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  18. #18
    stackin' chips CutItUp9759's Avatar
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    Originally Posted by Ambugaton View Post
    3/12/2013 Back and Grip and Stuff

    Deadlifts
    595lbsx5 (touch n go)
    515lbsx4 (fast, with a 5 sec hold at the top)

    Neutral Grip Pullups
    19, 11, 7

    HS One-arm Rows (Widest grip)
    4ppsx10
    3ppsx12
    2ppsx20

    Strapless Barbell Shrugs
    415lbsx8
    365lbsx10
    315lbsx12
    Lol, my grip was shot.

    Weighted Back Extensions
    45lbsx40

    Hanging Leg Raises
    1x38

    Chest Supported Dumbbell Rear Delts
    45lbsx26


    Then like 10mins on the bike before I got bored.

    Cals are up to the 4-5000 range now. Goodnight sweet vascularity.
    myron
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  19. #19
    But who was gains? Ambugaton's Avatar
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    Made a macro friendly pumpkin pie thing last night. Was GAF and there were like 600 cals on that whole plate. Only problem was I had 500+g of squash with my steak, so after this I almost couldn't finish the rest of my cals for the night. This is a feel I haven't known in untold aeons.
    The most sickening log on bb.com plz respond: http://forum.bodybuilding.com/showthread.php?t=158544973
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  20. #20
    But who was gains? Ambugaton's Avatar
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    4/12/2013 Delts and Tris

    Seated Dumbbell Laterals
    60lbsx17
    40lbsx20

    Single Arm Dumbbell Front Raises
    70lbsx12
    50lbsx12

    V-grip Pressdowns
    200lbsx15, 12, 10

    Incline EZ bar Extensions
    125lbsx10
    75lbsx30

    Single Arm Reverse Grip Pressdowns
    Somexsome

    Machine Laterals
    2 25s per sidex10
    Drop to
    1 25 per sidex20
    Drop to
    20lb DBsx30

    Single Arm Standing Dumbbell Press
    60lbsx12
    Drop to
    30lbsx12

    Feet Raised Close Hands Pushups
    1x40

    15 mins on the bike

    Workout felt great, crazy pump. Triceps felt like raging boners.

    Also super stoked about how well my metabolism is adapting to a WAY higher caloric intake. Dieting for spring break is going to be a breeze.
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  21. #21
    Registered User FlailingGiraffe's Avatar
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    Sick workout brother! I started my new routine today, I received a wicked bicep pump!
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  22. #22
    But who was gains? Ambugaton's Avatar
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    Originally Posted by FlailingGiraffe View Post
    Sick workout brother! I started my new routine today, I received a wicked bicep pump!


    Come hit chest on Saturday or you're scared.
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  23. #23
    Registered User FlailingGiraffe's Avatar
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    I'll skip neck/ ankle day to hit chest any time!
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  24. #24
    But who was gains? Ambugaton's Avatar
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    12/6/2013 Legs

    Warmed up on the bike, then a ton of foam rolling, stretching etc.

    Front Squats
    335lbsx4
    285lbsx5
    Could have done a bunch more, but I couldn’t ****ing breath… Lol. Need to work on my setup.

    Hack Squats
    2PPSx6x10
    Was pretty much just waiting for the leg press. Reps were super controlled and deep though.

    Close Stance Leg Press(Constant tension)
    8PPSx31, 20

    Back Squats
    385lbsx3
    335lbsx5
    By Odin’s beard, my legs were barely functioning at this point.

    Seated Leg Curls (Paused at the squeeze)
    165lbsx15, 11, 10

    Turned into a very quad oriented workout, which is probably good considering I have the quad development of a 12 year old girl with full-blown AIDS.

    Will be going yolo on carbs and sodium tonight in preparation for bench tomorrow.
    The most sickening log on bb.com plz respond: http://forum.bodybuilding.com/showthread.php?t=158544973
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  25. #25
    But who was gains? Ambugaton's Avatar
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    12/7/2013 Chest + Bis

    So flat bench felt whack again today. Even my warmup sets felt unstable and uncomfortable. Didn’t go up to 405 like I planned, but the rest of the workout was pretty decent.

    Bench
    375lbsx1, 0 (lol, widened my grip to see if it was more stable… Nope.jpg), 1
    315lbsx3x5

    Incline Bench
    285lbsx3
    235lbsx8

    Dumbbell Incline Bench
    105lbsx15
    Raised it to a high incline
    80lbsx12

    Floor Press(Paused, no leg drive or arch etc)
    315lbsx3
    225lbsx16

    Dumbbell Preacher Curls
    50lbsx12
    Drop to
    30lbsx12

    Hammer Curls(Both arms together)
    65lbsx13
    40lbsx12

    Seated Dumbbell Curls (Supinated, 3 sec negatives, arms together)
    30lbsx12, 8

    Pec Deck
    Somexsome


    I’m hoping flat bench feels better next time. If not, I’m switching it out and focusing on incline for dem upper chest aesthetics.
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  26. #26
    But who was gains? Ambugaton's Avatar
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    12/8/2013 Back

    Grip sucked from hitting bis yesterday. (Back the day after bis, not even once.) Killed it regardless.

    Deadlifts
    605lbsx5 (touch n go)
    505lbsx3 (Held for like 10 seconds at the top)

    Neutral-grip Pullups
    16, 9, 8 (As explosive as possible)

    Meadows Rows
    3platesx3x10

    HS Rows (Widest grip)
    4ppsx12
    3ppsx14

    Chest Supported Dumbbell Rear Delts
    50lbsx20
    30lbsx30

    Chest Supported T-bar Rows
    2platesx12, 12, 10, 9 (Short rest periods)

    + some abs.

    Deadlifts are improving steadily and my lower back hasn't exploded yet. Goodnight sweet shins though.
    The most sickening log on bb.com plz respond: http://forum.bodybuilding.com/showthread.php?t=158544973
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  27. #27
    But who was gains? Ambugaton's Avatar
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    12/9/2013 Delts + Tris

    Close-grip Floor Press (Paused)
    315lbsx4
    275lbsx5

    Single-arm Dumbbell Front Raises
    80lbsx10
    50lbsx20

    Machine Laterals
    Basically did sets until I couldn’t raise my arms anymore.

    Pressdowns
    180lbsx12 (Rope)
    180lbsx20, 15 (EZ bar)
    Rope was slippery as hell and impossible to grip, lol.

    Standing Dumbbell Single-arm Press
    65lbsx12

    Laying Dumbbell Extensions
    30lbsx20, 20, 15

    Seated Dumbbell Laterals
    40lbsx25

    Then 4x20 seated calves + stationary bike. Woooooo. The close grip floor press felt great. Definitely going to help with my sticking point on bench.

    Strong macros yesterday. This is what happens when you have a lot of calories to play with, and a lot of quest bars laying around:
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  28. #28
    ¯\_(ツ)_/¯ mh22's Avatar
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    mh22 has much to be proud of. One of the best! (+20000) mh22 has much to be proud of. One of the best! (+20000) mh22 has much to be proud of. One of the best! (+20000) mh22 has much to be proud of. One of the best! (+20000) mh22 has much to be proud of. One of the best! (+20000) mh22 has much to be proud of. One of the best! (+20000) mh22 has much to be proud of. One of the best! (+20000) mh22 has much to be proud of. One of the best! (+20000) mh22 has much to be proud of. One of the best! (+20000) mh22 has much to be proud of. One of the best! (+20000) mh22 has much to be proud of. One of the best! (+20000)
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    Dem shins doe.....oh lawd DAT FIBER doe, pls stay safe brah
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  29. #29
    But who was gains? Ambugaton's Avatar
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    Originally Posted by mh22 View Post
    Dem shins doe.....oh lawd DAT FIBER doe, pls stay safe brah
    My toilet this morning strongly resembled that scene in jurassic park with the sick triceratops.
    The most sickening log on bb.com plz respond: http://forum.bodybuilding.com/showthread.php?t=158544973
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  30. #30
    stackin' chips CutItUp9759's Avatar
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    Originally Posted by Ambugaton View Post
    My toilet this morning strongly resembled that scene in jurassic park with the sick triceratops.
    along with the high protein intake

    feelsbatman for ur gf

    EDIT: get a dutch oven on film with her and it will b viral
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