Amkey Split Diary WK 3

[Amkey]

Feel Free to post!!




Week 3
Scale Weight =
Waist Measurement =
Legs Measurement =
Pant Scale ( The size 10 in my closet) = A tad bit looser

routine A – 5 sets, 4-6 reps
run
routine B – 5 sets, 4-6 reps
run
routine C – 5 sets, 4-6 reps
run
r e s t

Day 1
Lat Pull Down = 5 sets of 5 @ 100lbs (+5lbs)
Dumbell Row = 5 sets of 6 @ 35lbs ( +15lbs)
Tricep Extension = 5 sets of 6 @ 15lbs (+5lbs)
Tricep Press = 5 sets of 5 @ 25lbs ( +5lbs)
Traps Shrugs = 5 sets of 6 @ 35 lbs ( -5lbs)
COMMENTS::: Work out felt good I was hurting since I played so much ball yesterday but I did it. I feel really good but still real sore. I am happy I uped the weight.


Day 2
Run = 2 Miles @ 5.1 mph -every 1/2 mile ran at 6.5 mph for 1 min

Day 3
Quad Squats ( Dumbells) = 5 sets of 5 @ 30lbs (+5)
Deadlifts ( Dumbells) = 5 sets of 5 @ 40 lbs (+5)
Bicep Curl ( Cable) = 5 sets of 5 @ 80 lbs (+10)
Hammer Curl = 5 sets of 5 @ 30 lbs (+5)
Bicep Curl ( Sitting) = 5 sets of 5 @ 25 lbs (+5)
Calf Raise = skipped
Dumbell Lunge = 5 sets of 5 @ 20 lbs (-0-)
COMMENTS = Well I uped my weight and boy could I tell. The concentration curls were hectic but I finished them. The lunges hurt but again I finished.


Day 4
Run = 2 miles @ 5.1 mph - every 1/2 mile ran at 6.5 for 1 minute

Day 5
Chest Press ( Incline) = 5 sets of 5 @ 150 lbs (+20)
Chest Fly = 5 sets of 5 @ 20 lbs (+5)
Shoulder Press = 5 sets of 5 @ 20 lbs ( -0- )
Shoulder Raise Fly = 5 sets of 5 @ 20 lbs (+5)
Upright Row = 5 sets of 5 @ 30 lbs (+5)
Lateral Raises = 5 sets of 5 @ 15lbs
COMMENTS - The dumbell row felt great and had to reall work to get it up all the way. My bench was hectic too but it felt good. the last one I almost couldnt do it. I did the lateral raises for the first time man they were hard

Day 6
Run = skipped - had to work

Day 7
REST!!!!!!!!

[ebon00]

The routine is looking more balanced this time around. I'm still going to say that you should be cautious with all that shoulder work however. Any time you work back, chest, or arms you will also be using your shoulders so the joint takes a lot of abuse. Since it's very complicated and the most delicate in the body (because of the large ROM it has) it might be wise to cut back just a little on direct shoulder work. Even though this kind of routine asks for cycling sets after a specific pattern I think you should reduce all shoulder work by one or two sets.

Quick question too, how does form differ on Quad squats and Deadlifts if you use dumbells for both?

Other than that, good job. Looks like you're making good progress.

[Amkey]

Thanks for the feedback Ebon.
On the form for the squats of course I squat and be sure to keep my back straight and on the deads I do stiff leg deads ( as best I can anyway) I will look into my shoulder workout. Thanks for the info, keep it coming
Amk