Ambugaton and the Swoley Grail

[Ambugaton]

21/12/2013 Bis + Random Stuff

Incline Dumbbell Curls
55lbsx10
45lbsx10
35lbsx10

Cross-body Hammer Curls
60lbsx3x10

Barbell Curls
70lbsx4x10 (10 sec rest between sets)

Chest-supported Dumbbell Rear Delt Flys
30lbsx4x20

Seated Calves
Stuffxstuff

Sickening pumpzzzz.

[Ambugaton]

22/12/2013 Chest + Tris

Doing some higher rep work on my presses for a while. Started with dumbbell incline today and omg @ the upper chest pump.

Dumbbell Incline
140lbsx11
105lbsx16

Pec Deck
210lbsx3x15

HS Incline
3ppsx12
2ppsx16
Drop to
1ppsx20

EZ Bar Pressdowns
210lbsx3x10
135lbsx20

Rope Extensions
Sickening pumpxsickening pump
(...Forgot the weight.)

Then some mobility work and stationary bike.


This stuff is the GOAT bulking food. Delicious, 680 cals, fat from coconut and carbs mostly from agave.

[MikeWines]

Sessions look a bit lower in volume. You changing things up?

[Ambugaton]

Sessions look a bit lower in volume. You changing things up?

I've mainly just been short on time the last few days, lol. Stay tuned for a hideously high volume Christmas eve deadlift session.

[MikeWines]

I've mainly just been short on time the last few days, lol. Stay tuned for a hideously high volume Christmas eve deadlift session.

[Ambugaton]

24/12/2013 Full Retard 3 Hour Pre Christmas Binge Mayhem

Bike, foam rolling, mobility stuff etc.

Deadlifts
645lbsx1 (Eeeeasy PR)
675lbsx0 (Almost to the knees)
555lbsx3x2
Experimented by starting with the bar farther away from my shins this time. Big mistake, since I would have had 675 no prob if my center of gravity hadn't shifted forward. Went back to my usual setup for the last double, and it was 10x easier. Next time!

Underhand Barbell Rows
325lbsx12, 10
225lbsx20

Wide-grip Pulldowns
150lbsx4x12

Leg Extensions
3x20
1x35

Close-stance Leg Press(Constant tension)
8ppsx3x20
7ppsx25

Neutral-grip Chest Supported T-bar Rows
2platesx4x15

Hanging Leg Raises
3x20

Standing Leg Curls
60lbsx20
85lbsx12
60lbsx20

Back Raises
1x40
Then I looked up and saw Jesus.

[Prednisone666]

underhand rows of peace, 325x12 is burly brah

[MikeWines]

Goodnight sweet lats and posterior chain. Absolutely crushed it man, nice job. In for recap of tomorrow's feasting. haha

[Ambugaton]

Goodnight sweet lats and posterior chain. Absolutely crushed it man, nice job. In for recap of tomorrow's feasting. haha

My gingerbread hobbit house will be destroyed.

[Ambugaton]

26/12/2013 A Little Delts, a Little Arms- Carb Hangover of Peace...

Slight Decline Close-grip Bench
315lbsx8
225lbsx27

Seated Dumbbell Laterals
40lbsx3x20

Standing One-arm Dumbbell Press
50lbsx4x12 (Short rest periods)

Cable Rear Delts
lotsxlots

Cable EZ Bar Curls
180lbsx2x12
120lbsx20

Dumbbell Preacher Curls
50lbsx12 or 14 or something
40lbsx14, 12, 8

Close-hands Pushups
1x50

[Prednisone666]

forgot to give you props on that 4 plate bench, that is a serious feat.

feel you on the christmas bulk, I ate so many buttered yeast rolls yesterday my eyelids felt fat.

[Ambugaton]

forgot to give you props on that 4 plate bench, that is a serious feat.

feel you on the christmas bulk, I ate so many buttered yeast rolls yesterday my eyelids felt fat.

Thanks man. <3

I may or may not have polished off a tin of gingerbread men by 7am yesterday...

[Reko1993]

Thanks man. <3

I may or may not have polished off a tin of gingerbread men by 7am yesterday...

Lol mirin. Tfw no one made gingerbread cookies for me this year

[Ambugaton]

Lol mirin. Tfw no one made gingerbread cookies for me this year

There's probably mad gingerbread sales on right now. Just sayin'.

[Ambugaton]

27/12/2013 Quads, Calves, Abs

Bike, foam roller, mobility stuff.

Leg Extensions
210lbsx2x20

Close-stance Leg Press(Constant tension)
8ppsx20, 20, 20, 30

Hack Squats
3ppsx8x12
Still feeling my way through the knee pain.

Seated Calves
3platesx20
2platesx20
1platex30

Ab Rollouts
+35lbsx2x8
Drop to
BWx10

Ow.

[Ambugaton]

28/12/2013 Chest + Tris

Incline Bench
315lbsx4
275lbsx5 Paused
225lbsx10 Paused

Pec Deck
225lbsx3x12

Flat Bench
225lbsx4x8

EZ Bar Cable Pressdowns
225lbsx10
180lbsx15, 12

Rope Extensions
120lbsx4x12

Dumbbell Skullcrushers
30lbsx3x12 (10 sec rests)

HS High Incline Front Delt Press
Bunch of high rep sets

Then some bike, stretching, and foam rolling.

Joints are starting to feel way better overall, other than my wrists being destroyed. Paused incline bench feels so good on the upper chest it's almost erotic.



Dat clavicular fibers pump.

[thatflyguy]

Fuark mirin log. Jealous of your pressing. Howd you get so strong on bench. I need your secrets.

[Ambugaton]

Fuark mirin log. Jealous of your pressing. Howd you get so strong on bench. I need your secrets.

Sludge bowls, death metal, rinse and repeat.

[thatflyguy]

Sludge bowls, death metal, rinse and repeat.

But what about the actual benching Bro Montana, what got you to 405 mang.

[Ambugaton]

But what about the actual benching Bro Montana, what got you to 405 mang.

My favorite bench article:
http://www.jimwendler.com/2012/01/al...e-bench-press/

I make sure I'm consistently hitting my weakest points, so for me that was a lot of paused pressing and front delt work. I'd be doing a lot more overhead work if I didn't have some shoulder limitations. Figure out what part of the lift you're failing at, hammer that part of the ROM as often as possible, and hit whatever weak body part is causing you to fail there.

[Ambugaton]

29/12/2013 Back + a lil Hams

Pretty disappointing workout... Went in fully intending to hit my year end goal of 675 on deads, and my warm up sets felt so heavy I had to triple check my math to make sure I had the weight right, lol. Ended up just giving up after 625x1. Taking it easy in January, then I start dieting in February, so it's going to be a long time until I hit 7 plates. Ah well, 700lbs under 198 is going on my list of 2014 goals.

Deadlifts
Mehxmeh

Standing Leg Curls
85lbsx3x12

Neutral-grip Pullups
15, 12, 10

Beltless Deficit Deadlifts
495lbsx3
405lbsx8 (Double Overhand)

Wide-grip Chest Supported T-bar Rows
3platesx3x15

Dumbbell Rear Delt Flys
Lotsxlots

[Reko1993]

How much of a deficit are you pulling from?

[Ambugaton]

How much of a deficit are you pulling from?

Standing on a 45. I think I'm going to stick to deficits for all of my dl training from now on since I'm weak as balls off the floor.

[Ambugaton]

30/12/2013 Delts + Bis + Abs

Switching to volume oriented training for January, along with more rest days, just for the sake of CNS recovery and joint health etc.

Machine Laterals
One big ascending set up to the stackx10

Standing One-arm Dumbbell Press
60lbsx4x12

Barbell Curls
100lbsx5x10

Seated Dumbbell Laterals
45lbsx2x20

Hammer Curls(Arms together)
60lbsx15, 10
Drop to
30lbsx14

Ab Rollouts
3x15

Hanging Leg Raises
1x24

Finished with a set of 35 standing laterals, and a set of 40 band pull-aparts. Feelsgoodman.

[Ambugaton]

1/1/2014 Hungover Quads + a Little Tugging

Eventually made it out of bed. Did front squats for the first time since my knee went full retard. Glute is finally 100% as well, but my right anterior hip is still a little tweaked. Felt decent otherwise, though.

Leg Extensions
Stackx3x20

Front Squats
225lbsx3x6, plus a few more speed reps just to play around with form. Did these with more of an Olympic style, ATG with a close stance and toes pointing forward. Plan is to take it nice and slow and eventually progress with sets of 8-12 while keeping my joints healthy.

Leg Press (Constant tension, different leg press than usual)
Worked up to 7ppsx30

Beltless Deficit Deadlifts
495lbsx4

Single Leg Extensions
3x20






2/1/2014 Chest + Tris

Haven’t done flat dumbbell bench or dips in untold AEONS. Dat acute onset muscle soreness.

Incline Bench (Paused)
275lbsx7, 4
225lbsx12

Dumbbell Bench
110lbsx15

HS Incline/Machine Flat Bench Superset
2ppsx12/135lbsx12
2ppsx12/135lbsx12
2ppsx12/135lbsx12

RopePressdowns
75lbsx3x12

Tricep Dips
BWx3x20

Dumbbell Skullcrushers
35lbsx3x15

Seated Calves
3platesx3x15

[Ambugaton]

4/1/2014 Legs
Getting over a nasty flu or something, and I didn’t have much time today. On the upside, my lower body is feeling healthier than it has in a long time. Still easing back into squatting movements, but everything felt good except for that little twinge in my right hip.

Bike, foam rolling, stretching, warmups, etc, then:

Heels-raised ATG Front Squats
235lbsx8, 6

V-Squats
Ascenting sets of 10 up to 5 plates. Short-ish rest periods.

Leg Extensions
210lbsx4x20

Standing Leg Curls
80lbsx4x12

Close Stance Leg Press(Constant Tension)
5ppsx55 trollololol

Then some more stretching and stationary bike. Short but sweet.

[Ambugaton]

5/1/2014 Delts + Bis

Another tame workout today. Joints are starting to feel significantly better, and I'm already chomping at the bit ready to go HAM with my training again and start dieting at the end of the month.

Standing Single Arm Dumbbell Press
65lbsx3x12

Seated Dumbbell Laterals
40lbsx3x25

Barbell Curls
110lbsx4x10

Hammer Curls (Arms together)
75lbsx15
Drop to
40lbsx15

Machine Laterals
Lotsxlots


Then I ran out of time and had to go to work.

[thatflyguy]

Oh who was on the phone hun?
"It was just your updates"
But I don't have any updates



Don't have any updates

Don't have any updates




But who was updates?

[MikeWines]

Where you been at big man? Got unsubbed somehow, back in for updates and sickening leg routine.

[Ambugaton]

Oh who was on the phone hun?
"It was just your updates"
But I don't have any updates



Don't have any updates

Don't have any updates




But who was updates?

Where you been at big man? Got unsubbed somehow, back in for updates and sickening leg routine.

Haha sorry m8s, I haven't really done anything that noteworthy for a while. Took some time off for a vacation etc, then brb snap city again right when I got back. Just kind of maintaining right now and doing my best not to binge my face off post-diet, but I'll probably start logging again next strength phase after I get back from europe.