No Quarter's Journal

Well I've had this journal for over a month now, its time to look back at some of the gains, here's some highlights.

4+ Weeks ago I was doing these weights/sets/reps during workouts:
Squats                            2x6 @ 155 lbs                    
Flat Barbell Bench              2x6 @ 150 lbs       
Standing Barbell Press        3x6 @ 90 lbs  
Barbell Curls                     2x8 @ 85 lbs   

In the last week or so I did these weights/sets/reps:
Squat                             4x6 @ 195 lbs
Flat Barbell Bench             3x6 @ 165lbs  
Standing Barbell Press       3x6 @115bs
Barbell Curls                    3x8 @ 95lbs

Pretty signifcant gains. I think I'll compare these same exercises again on the last day of every month.

Wednesday-Shoulders/Back
Standing Barbell Shoulder Press 4x6 @ 115lbs
Barbell Shrugs 2x6  @   200 lbs
-----------------
T-Bar Rows 3x8 @ 200 lbs   
Pull Up 1x8
Dumbell Rows 2x6 @  100lbs
Deadlifts 3x6 @   205lbs
Machine Chest Lateral 2x8 @ 150lbs 
-----------------
Half hour walk/jog

Good stuff, added way more to the T-Bar row
Current bodyweight : 193lbs

Thursday-Chest/Cardio
Flat Dumbell Bench 3x6 @ 55lbs
Decline Dumbell bench 4x6  @ 50lbs
Incline Dumbell bench 4x6  @ 55 lbs
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35 minutes stairmaster
Half hour walk/jog

Friday-Legs/Triceps/Forearms
Incline Leg Press 3x8 @ 470 lbs
Incline Calf Raises 2x8 @470 lbs
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Cable Push Downs 4x8 @ 150
French Press 4x8 @ 70
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Winding weight on a rope 3x2 @ 10lbs
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Half hour walk/jog

Monday-Chest/Abs
Flat Barbell Bench 3x6 @ 170lbs
Decline Barbell bench 3x6 @ 155 lbs
Incline Barbell bench 4x6  @ 135 lbs
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Weighted Crunches 1x15 @ 35lbs
Hanging Leg Raises 4x12
------------------
Half hour walk/jog

Tuesday-Legs/Biceps
Squat 3x8 @   205lbs
Leg Extension 3x8  @   170lbs
Lying Leg Curls 2x8 @  160lbs
--------------------
Alternating Dumbell Hammer Curls 1x8  @ 40lbs
Barbell Bicep Curls 3x8 @ 95 lbs
Close Grip Bar Bicep Curls 4x6 @ 110

Moved up on the squats, no problems at all!

Wednesday-Shoulders/Back
Standing Barbell Shoulder Press 3x6 @ 125 lbs
Barbell Shrugs 2x6  @ 225
-----------------
Wide Grip Pull Up 2x8 
Dumbell Rows 2x6  @ 100lbs
Deadlifts 3x8  @ 225lbs
Machine Chest Lateral 1x8 @ 155lbs
-----------------
Half hour walk


pretty slack day, less sets than usual and missed the T-bar rows, no big deal though still got a decent workout. Moved up on the deadlifts and it felt great.

Thursday-Chest/Abs
Flat Dumbell Bench 4x6 @ 60lbs
Decline Dumbell bench 3x6 @ 60lbs
Incline Dumbell bench 4x6 @ 60lbs
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Hanging Leg Raises 3x10
Weighted Crunches 2x20 @ 45lbs
-----------------
Half hour walk/jog

Moved up the weight on these to 60 lb dumbells.

Friday-Legs/Triceps/
Incline Leg Press 4x8 @ 470lbs
Incline Calf Raises 2x8 @ 470lbs
-------------------
Cable Push Downs 3x8 @ 150lbs
Dumbell Overhead extension 4x8 @ 75lbs
------------------
Half hour walk/jog

Saturday-Abs/Cardio
Twisting Crunches 3x12
Leg Raises 3x20
Reverse Crunches 3x20
Seated Leg Tucks 2x20
Weighted Crunches 2x12 @15lbs
Chinese Thinker 3x60 seconds
------------------
Hour+ of walking

Friday was pretty slack but I did decent, moved up on the overhead extensions
Saturday was pretty hardcore, this routine just kills my abs if I get around to doing it, I love it.

Monday-Chest
Flat Barbell Bench 3x4 @ 185
Decline Barbell bench 3x6 @ 155
Incline Barbell bench 2x6 @ 135
------------------
Half hour walk
 
Decent day, abs were still sore so I'll let them rest for now.

Hooked up my ****ty webcam and took a couple quick pic's tonight. I'll get some muscle groups that I missed another day. Don't mind the paleness
Here's a front shot


[image]local://4324/1E98D412E3EA4B1EB1FF31E758FB9C5F.jpg[/image]

edit: grrr....only 1 file per message and can't post consecutive messages in a short amount of time...I'll add the rest tomorrow.

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Tuesday-Legs/Biceps
Squat 3x7 @ 235lbs
Leg Extension 3x8  @ 180lbs
Lying Leg Curls 3x8 @ 170lbs
--------------------
Alternating Dumbell Hammer Curls 2x8  @ 45lbs
Barbell Bicep Curls 1x8 @ 95lbs
Close Grip Bar Bicep Curls 3x8 @ 110lbs

God damn, I just keep on moving up on squats, 40lbs in the past 2 weeks!

Attached Image(s)

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Wednesday-Shoulders/Back
Standing Barbell Shoulder Press 3x6 @115lbs
Barbell Shrugs 2x6 @225lbs
-----------------
T-Bar Rows 1x8 @225lbs
Wide Grip Pull Up 2x8 lbs
Dumbell Rows 3x8 @100lbs
Deadlifts 3x7 @225lbs
Machine Chest Lateral 1x8 @150lbs
-----------------
Half hour walk/jog


Last day of school! This means I won't have strength and conditioning class to keep me working out everyday. Now it's on me to get off my lazy ass 6 days a week and go to the gym all summer. This'll be a huge test of dedication, guess we'll see how it turns out..