My current Routine

[Ampajoe]

Today was my lighter weight higher rep day, went like this-

Incline DB Bench- 100lb DB's 5 sets of 10
Squat- 160lb 5 sets of 10
Bent Over BB Rows- 200lb 5 sets of 12
DB Shoulder Press- 75lb DB's 3 sets of 12 (only got 10 on last set)
Romanian Deadlift- 160lb 3 sets of 10
Side Lat Raises- 35lb DB's 3 sets of 9
Rear Delt Flys- 35lb DB's 3 sets of 12
BTNP- 40lb BB 3 sets of 15 (Just trying to get a stretch)
Cable AB Crunches- 110lb 3 sets of 15

Time in the gym was 1 hour 50 minutes

Monday is the next day I work out, I'll post that after I do it

Also I had 2 scoops of Cellucor c4, find that a good pre-workout (Apart from the tingles)

[brad1224]

keep it up. are you taking protein/kryalkalin or some kind of carb powder?

[Ampajoe]

Originally Posted by brad1224

keep it up. are you taking protein/kryalkalin or some kind of carb powder?

I have 4 scoops of whey per day, 5g of creatine, 2 fish oil, 1 multi vitamin and a Vitamin D supp (due to living in the UK and not much sun lol)

I get the rest of my "nutrients" from whole foods, lots of oats ect.

I have yet to try any kind of carb powder, most of my carbs come from the white rice and the pasta I eat

[BendtheBar]

Originally Posted by Ampajoe

Today was my lighter weight higher rep day, went like this-

Incline DB Bench- 100lb DB's 5 sets of 10
Squat- 160lb 5 sets of 10
Bent Over BB Rows- 200lb 5 sets of 12
DB Shoulder Press- 75lb DB's 3 sets of 12 (only got 10 on last set)
Romanian Deadlift- 160lb 3 sets of 10
Side Lat Raises- 35lb DB's 3 sets of 9
Rear Delt Flys- 35lb DB's 3 sets of 12
BTNP- 40lb BB 3 sets of 15 (Just trying to get a stretch)
Cable AB Crunches- 110lb 3 sets of 15

Time in the gym was 1 hour 50 minutes

Monday is the next day I work out, I'll post that after I do it

Also I had 2 scoops of Cellucor c4, find that a good pre-workout (Apart from the tingles)

Solid work! That will build some muscle.

[Cutty]

Keep it up!

[Ampajoe]

Today Was Workout A

Bench Press - 250lb 5 sets of 6 (Adding more weight next time)
Deadlift - 4 warm up sets with 90lb to 220lb 8 reps, 2 working sets 396lb 5 reps then 3 reps
Overhead Press - 143lb 5 sets of 5
Bent over BB Rows - 265lb 5 sets of 7 (adding more weight next time)
Shrugs - 110lb Dumbels 3 sets of 10
Straight arm pulldowns - 82lb Cables 3 sets of 12
Tricep Rope Pulldowns - 70lb 3 sets of 8
BB Curls - 100lb BB 3 sets of 7 (only got 6 good ones on last set)
Cable AB Crunches - 110lb 3 sets of 17


*Notes - I do my Overhead press straight from the ground, I use a clean and press movement to get the weight up on my chest.

Progressing well with deadlifts, wish I was progressing as fast with my bench press

[BendtheBar]

Big numbers, that will build some muscle.

[Ampajoe]

Workout B

Bench Press - 255lb 5 sets of 5 (5,5,4,4,4)
Squats - 265lb 5 sets of 5 (5,5,5,5,5)
Bent Over BB Rows - 275lb 5 sets of 5 (5,5,5,5,5)
Overhead Press - 155lb 3 sets of 5 (5,4,4)
Wide grip Pull-ups - 5 sets of 5 (5,5,5,5,5)
BB Curls - 90lb on the EZ Bar 3 sets of 8 (8,8,8)

To finish I tried a PR attempt of DB Bench press with 110lb Dumbells for max reps - I managed 14 very good reps (happy with that)

*Notes - I usually do a CGBP but felt my triceps were pretty exhausted from the bench and overhead press.

- Increasing weight on the Squat by 20lb next week.


Is it weird I just want it to be Monday again so I can attack the deadlift again?

[big_swede]

Good training man!

[Ampajoe]

Originally Posted by big_swede

Good training man!

Thanks dude