No Quarter's Journal

Thursday Back/Shoulders
Standing Barbell Shoulder Press 4x6 @105bs
Barbell Shrugs 2x6 @ 225bs
T Bar Rows 3x8 @ 150lbs
Pull Up 1x8
Dumbell Rows 3x6 @ 100lbs
Deadlifts 2x6 @ 185lbs
Machine Chest Lateral 3x6 @ 150lbs
 
Really felt the deadlifts today!

Biceps/Triceps Friday
Straight Bar Curls 3x6 @ 95lbs
Hammer Bar Curls 3x6 @ 100lbs
Dumbell Bicep Curls 1x6 @ 50 lbs
---------------
Cable Push Downs 4x8 @ 150lbs
French Press 4x6 @ 70lbs
---------------
Weight on a rope 1x @ 20lbs

 

Monday Legs May 16th
Squat 4x6 @ 165 lbs
Leg Extension 3x8 @ 170 lbs
Lying Leg Curls 2x8@160 lbs
Incline leg press 3x8 @ 410 lbs
Incline calf raises 2x8 @ 410 lbs

Tuesday May 17th Chest
Flat Bench 3x5 @ 165lbs
Decline bench 2x6 @ 155 lbs
Incline bench 5x8 @ 115lbs
 
felt extremely weaker today, probably because i'm sick or because I was tired, hopefully tomorrow wiill be better.
 

Standing Barbell Shoulder Press 4x6 @115bs
Barbell Shrugs 2x6 @ 255bs
T Bar Rows 3x8 @ 160lbs
Pull Up 1x8
Dumbell Rows 3x6 @ 100lbs
Deadlifts 2x6 @ 185lbs
Machine Chest Lateral 3x6 @ 150lbs
 
Decent day, also my birthday

Thursday May 19th Biceps/Triceps
Alternating Dumbell Bicep Curls 1x8 @ 50lbs
Barbell Bicep Curls 3x8 @ 95 lbs
Close grip bar Bicep Curls 4x 8 @ 105 lbs
---------------------
Cable Pushdowns 4x8 @ 150lbs
French Press   3x8 @ 65lbs
--------------------
Weight on a rope 3x2@ 10lbs

Friday May 20th ABS
 
Tried some new ab exercises that can be done at home, will incorporate this into my weekly routine. One of these days I'll change my 5 day routine to a 6 day routine, which will help focus on my abs and help work important body parts (chest/legs atm) 2x a week. Anyways, heres what I did today to kill my abs.
Twisting Crunches 3x12
Leg Raises 3x20
Reverse Crunches 3x20
Seated Leg Tucks 2x20
Twists 2x12
Weighted Crunches 2x12

Tuesday- Legs
Squat                 3x6 @ 185   
Incline Leg Press   3x8 @ 430
Incline Calf Raise   2x8 @ 430 
Leg Extension       3x8 @ 170
Lying Leg Curls      2x8 @ 170

decent day, there was no school on monday so my schedule is one day behind, maybe I'll do my chest at the gym today...guess we'll see.

Wednesday Chest

Flat Bench                           2x6  @ 165lbs                    
Decline Bench                       2x6  @ 155lbs
Incline Bench                        2x6  @ 135lbs
Dumbell bench press               2x6  @ 55lbs
Incline Dumbell bench press      2x8 @ 50lbs
half hour walking
decent day.

Thursday Back/Shoulders
Standing Barbell Shoulder Press 3x6 @115bs
Barbell Shrugs 2x6 @ 255bs
T Bar Rows 2x8 @ 160lbs
Pull Up 1x8
Dumbell Rows 2x6 @ 100lbs
Deadlifts 3x6 @ 185lbs
Machine Chest Lateral 1x6 @ 150lbs
Half hour walking
 

Do you use the same weight for each set?

Forum Rules & Guidelines

[image]http://www.bodybuildingjournal.com/bodybuilding/images/bbjbanner.gif[/image]

If we're not including my warmups (don't write those down) then yes I do use the same weight, though the reps will vary depending on how tired I am. I just take the average of what I did, so If I benched 1x9,1x8,1x7 I'd just write down 1x8.

Friday-Biceps/Triceps
Alternating Dumbell Curls   1x8 @ 50lbs
Barbell Curls                    3x6 @ 95lbs
Close Grip Bar Curls          3x8 @ 95lbs   
Hammer Curls                  1x8 @ 40lbs
------------
Overhead dumbell extension 3x6 @ 65lbs.
Cable Pushdowns               3x8 @ 150lbs
-----------
Winding weight on a rope 3x@10lbs

NEW ROUTINE AS OF TOMORROW
By adding a 6th workout day, this routine will work my chest, legs and abs 2x a week as oppossed to 1x a week, hopefully the 3 days inbetween each of these muscle groups will give them enough time to recover. Should help suprise them with something new until summer break begins.

Monday-Chest/Abs
Flat Barbell Bench 3x6
Decline Barbell bench 2x6
Incline Barbell bench 4x6
------------------
Cable Rope Crunches 4x15
Hanging Leg Raises 4x12
------------------
Half hour walk/jog

Tuesday-Legs/Biceps
Squat 4x6
Leg Extension 3x8 
Lying Leg Curls 2x8
--------------------
Alternating Dumbell Bicep Curls 1x8 
Barbell Bicep Curls 3x8
Close Grip Bar Bicep Curls 4x8
 
Wednesday-Shoulders/Back
Standing Barbell Shoulder Press 4x6
Barbell Shrugs 2x6 
-----------------
T-Bar Rows 3x8
Pull Up 1x8
Dumbell Rows 3x6
Deadlifts 3x6
Machine Chest Lateral 2x8
-----------------
Half hour walk/jog

Thursday-Chest/Cardio
Flat Dumbell Bench 3x6
Decline Dumbell bench 2x6
Incline Dumbell bench 4x6
------------------
35 minutes stairmaster
Half hour walk/jog

Friday-Legs/Triceps/Forearms
Incline Leg Press 3x8
Incline Calf Raises 2x8
-------------------
Cable Push Downs 4x8
French Press 4x8
------------------
Winding weight on a rope 3x2
------------------
Half hour walk/jog

Saturday-Abs/Cardio
Twisting Crunches 3x12
Leg Raises 3x20
Reverse Crunches 3x20
Seated Leg Tucks 2x20
Weighted Crunches 2x12
Chinese Thinker 3xFailure
------------------
Hour+ of walking
 
Sunday-Rest

Monday-Chest/Abs
Flat Barbell Bench 3x6@ 165lbs
Decline Barbell bench 3x6 155lbs
Incline Barbell bench 4x6 135lbs
------------------
Cable Rope Crunches 1x15 150lbs
Hanging Leg Raises 4x12
------------------
Half hour walk

Gains on bench have hit a wall. Could be because I have tonsilitis or something at the moment. Other than not gaining I had a decent workout with my new routine. I'll have to find a different exercise than cable rope crunches for mondays because they're just not working for me.

Tuesday-Legs/Biceps
Squat 4x6             @ 195 lbs
Leg Extension 3x8   @ 170lbs
Lying Leg Curls 2x8 @ 160lbs
--------------------
Alternating Dumbell Hammer Curls 2x8  @45lbs
Barbell Bicep Curls 3x8 @ 95lbs
Close Grip Bar Bicep Curls 4x8 @ 90lbs

wicked workout.