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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Thread: Ambugaton and the Swoley Grail
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11-27-2013, 04:37 PM #1
Ambugaton and the Swoley Grail
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11-27-2013, 04:38 PM #2
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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11-27-2013, 04:46 PM #3
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11-27-2013, 04:52 PM #4
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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11-27-2013, 04:55 PM #5
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11-27-2013, 05:01 PM #6
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11-27-2013, 05:28 PM #7
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11-27-2013, 05:39 PM #8
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.
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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11-27-2013, 06:28 PM #9
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11-29-2013, 04:12 PM #10
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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11-30-2013, 02:36 PM #11
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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12-01-2013, 03:16 PM #12
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.
OMNOMThe most sickening log on bb.com plz respond: http://forum.bodybuilding.com/showthread.php?t=158544973
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12-01-2013, 04:20 PM #13
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12-02-2013, 03:55 PM #14
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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12-02-2013, 03:57 PM #15
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12-02-2013, 04:03 PM #16
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12-03-2013, 09:15 PM #17
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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12-03-2013, 09:25 PM #18
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12-04-2013, 09:57 AM #19
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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12-04-2013, 04:57 PM #20
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.The most sickening log on bb.com plz respond: http://forum.bodybuilding.com/showthread.php?t=158544973
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12-04-2013, 07:23 PM #21
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12-04-2013, 09:11 PM #22
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12-06-2013, 12:42 PM #23
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12-06-2013, 03:37 PM #24
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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12-07-2013, 03:08 PM #25
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.The most sickening log on bb.com plz respond: http://forum.bodybuilding.com/showthread.php?t=158544973
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12-08-2013, 03:10 PM #26
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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12-09-2013, 04:01 PM #27
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:
The most sickening log on bb.com plz respond: http://forum.bodybuilding.com/showthread.php?t=158544973
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12-09-2013, 04:11 PM #28
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12-09-2013, 04:29 PM #29
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12-09-2013, 05:22 PM #30
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