Amkey Split Diary WK4

[Amkey]

Please do not post untill WK4 is done

Week 4
Scale Weight = havent weighed
Waist Measurement = havent measured
Legs Measurement = havent measured
Pant Scale ( The size 10 in my closet) = Wore them to work Friday. they are feeling looser. not as much fat hanging over



WEEK 4
routine A - 3 sets, 7 - 9 reps
run
routine B – 3 sets, 7–9 reps
run
routine C – 3 sets, 7–9 reps
run
r e s t



Day 1
Lat Pull Down = 3 sets of 7@ 100lbs
Dumbell Row = 3 sets of 7 @ 35lbs
Tricep Extension =3 sets of 8 @ 15lbs
Tricep Press = 3 sets of 8 @ 25lbs
Traps Shrugs = 3 sets of 8 @ 35lbs

Day 2
Run = Skipped - Defensive Driving

Day 3
Quad Squats ( Dumbells) = 3 sets of 8 @ 30lbs
Deadlifts ( Dumbells) = 3 sets of 8 @ 40lbs
Bicep Curl ( Cable) = 3 sets of 7 @80lbs
Hammer Curl = 3 sets of 8 @ 25lbs
Bicep Curl ( Sitting) = 3 sets of 7 @ 20lbs
Calf Raise = 3 sets of 8 @ 25lbs
Dumbell Lunge = 3 sets of 8 @ 20lbs
COMMENTS = LEg were killer tonight. My squats felt good and as always the linges hurt me.


Day 4
Run = 1.5 miles ( every half mile uped speed to 6.8 mph)

Day 5
Chest Press ( Incline) = 4 sets of 7 @ 140 lbs
Chest Fly = 4 sets of 8 @ 20lbs
Shoulder Press = 4 sets of 8 @ 20lbs
Shoulder Raise Fly = 4 sets of 8 @ 15lbs
Upright Row = 4 sets of 8 @ 30lbs
Lateral Raises = 4 sets of 8 @ 15lbs
COMMENTS: Well for some reason I thought I had to do 4 sets so I guess I messed it up. I don't know why I thought that. On the raises they hurt and my shoulders were doing some serious cracking maybe it is my technique.


Day 6
Run =

Day 7
REST!!!!!!!!

[cursor]

One of the things that I have done in modifying my routines is to do less shoulder work (and really less isolation exercises, in general). You might be wise consider the same ... particularly on those 4 and 5 set weeks.

Also, Amkey, if you are not seeing enough fat reduction, consider dropping your caloric intake from 1800 calories to 1600 calories per day for a two week period. Don't reduce the intensity of your workouts though (just perhaps some of the isolation volume, as noted above).

[Amkey]

Well see there for a while I wasnt eating my bedtime meal so in all reality I was getting 1600 calories and eating 5 times a day. So then I wasnt seeing results so I told myself I HAD to eat my bedtime meal and have 1800 calories. SO you think if I dont see results in fat reduction that I should go back to 1600 and eat 6 times? oh yeah and im not cheating NEAR as much as I was as a matter of fact I ate correct all days and then I cheated once at dinner and then continued with my meals like regular where used to I would cheat the whole day twice a week and I only did 1 meal last week instead of 2 days. I am sooooo keeping a tight belt on my cheats. I am sure that had alot to do with my slow fat loss. Thanks Cursor
Amk

[adriana]

i must say that you are a great inspiration to us all Amk !!

it's real good seeing your progress on a weekly basis like this.


Cursor: i'm curious as to why you recommend less isolation exercises. is it just because compound exercises are better in general, or because of the risk of injury? thanks


take care,

adriana

[cursor]

Smaller muscles (abs and extremities: forearms & calves) don't really need vast amount of work to see balanced results. They actually get quite a bit of action if you're properly including (and properly executing) compound lifts.

Medium-sized muscles (biceps, triceps & shoulders) already see a fair amount of activity in performing compound upper body exercises for chest and back. Shoulders and triceps, for instance, are heavily recruited when performing a chest/bench press. To do an equal number of work-sets of lateral shoulder raises (as I do for chest/bench press) over-works my shoulders.

[Amkey]

Adrianna,
Thanks !
I do try my best. Actually I shouldn't be the inspiration. I couldn't do it without EVERYONES help on this forum. I have gotten some really good info and as you see Cursor continues to help. I have some serious goals I am trying to meet and it has been a lot of hard work. I am betting myself that my cheats and things like that have made it seem harder though so I am putting a stop to that. I still have quite a bit of fat to loose. Speaking of you know its funny when I weighed 205lbs I told someone that I would be perfectly happy if I just lost 40 to 50 lbs........but once I lost that 50 lbs now I can't stop. If I can do that then I can get ripped!
LOL
Amk

[ebon00]

Originally posted by Amkey
Speaking of you know its funny when I weighed 205lbs I told someone that I would be perfectly happy if I just lost 40 to 50 lbs........but once I lost that 50 lbs now I can't stop. If I can do that then I can get ripped!

That's the spirit! Go get 'em... It does get a little harder once you start to get in shape not only because the results aren't quite as noticeable as they were. But, persistance pays off. Big time.

And I'm with cursor, a bit heavy on the shoulder routine still.