No Quarter's Journal

one of my guns.



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Friday-Chest/Abs/
Flat Dumbell Bench 3x6 @ 60lbs
Decline Dumbell bench 3x6 @55lbs
Incline Dumbell bench 3x6 @ 60lbs
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Hanging leg raises 4x12
Weighted decline crunches 1x8 @ 30lbs
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hour walk

Couldn't work out on thursday because of exams and work, so everything will be shifted up one day to catch up.

Saturday-Legs/Triceps
Incline Leg Press 3x8 @ 450lbs
Incline Calf Raises 2x8 @ 450lbs
Standing Machine Calf Raises 4x8@ 200lbs
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Cable Push Downs 3x8 @ 170lbs
French Press 5x8 @ 75lbs
Close Grip Bench @ 115lbs
Dips 1x8
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Hour walk


Added standing machine calf raises and close grip bench.

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

Wow I woke up this morning and when I got out of bed I almost fell to the ground. My calves are insanely sore from yesterday's Standing Machine Calf Raises. It's probably because I've never done them in my life. The only downside to them is that I have red marks all over my shoulders because the pads on the machines aren't all that great. But adding the new exercises was definitely a good reminder of how important variety can be. So this week my goal is to permanently add one new exercise to each muscle group, one that I've never done before.

New exercises to add:

Monday-Chest/Abs
Weighted Dips : Okay, I lied when I said they'd all be new exercises, but I almost never do dips and I can't find a better exercise to add.
I can't find any new exercise for my abs. I already have a ton though.

Tuesday-Legs/Biceps
Barbell Lunges : Never tried these, but I've heard nothing but great things so I'll try these this coming tuesday.
Preacher Curls : Max-OT doesn't reccomend them but I'll give them a go anyways because I already do all the reccomended bicep exercises, and quite frankly, biceps are the least of my worries now, the rest of my body needs to catch up to them.

Wednesday-Shoulders/Back
Bent Over Lateral Raises: These look pretty killer, I see people doing them at the gym and Max-OT reccomends them so I'll give it a go and see how the shoulders feel.
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Weighted Hyper Extension: Not sure if my gym has a bench for hyperextensions but I'll take a look. Need to replace T-Bar Rows because I know my gym doesnt have that.
Weighted Pull Ups: While I already do these occasionally, I'm going to try to make these a regular thing.

Thursday-Chest/Cardio
Already added a chest exercise

Friday-Legs/Triceps/Forearms
Already added the Standing Machine Calf Raises to this day and loved em.
Close Grip Bench: Already added these too, also loved em.
Lying Tricep Extension (Skull Crusher): Well Max-OT highly reccomends them so I'll take their word for it and try these out.

Saturday-Abs/Cardio
Got enough abs, it's just a matter of nutrition and diet in this area.

Sunday-Rest

Monday-Chest
Flat Barbell Bench 3x7@ 165
Decline Barbell bench 3x7 @ 155
Incline Barbell bench 4x6 @ 135
Dips 8x6@bodyweight


Calves are still aching, might move tomorrows leg day to a different date
Did 50 dips today to prepare for the weighted dips starting next week.

Tuesday- Back/Shoulders

Dumbell Row 3x6 @ 100lbs
Weighted Hyperextension 3x8 @ 35lbs
Chest Lateral 3x6 @ 160lbs
Wide Grip Pull Up 3x6
T-Bar Rows 2x8 @ 135lbs
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Sitting Barbell Shoulder Press   4x6 @ 115lbs
Barbell Shrugs      2x6 @ 205lbs

-Postponing leg day to another day, still damn sore.
-Turns out there is a T-Bar Row machine, it just looks different and is at an angle that forces me to do less weight
-Hyperextensions felt great, unlike anything I've done before and did 35lbs no problem. 45lb disc next week.
-Pull ups are great but need to find a way to weight them (same with dips) since my gym doesn't have a weight belt I guess I'll have to buy one, or hold a dumbell inbetween my legs or feet
-Got to work all tomorrow so no workout, just an hour or so of walking, will re-arrange all my days accordingly...I hate being out of school because working full time at different times of the day messes up my workout schedule. Oh well I can still make it work.

New Summer Routine:
-This routine has me going to the gym only 4 days a week, while doing heavy cardio and ab routines on the other days
-The days at the gym will still hit everything once except legs, abs, and chest (which will be hit twice) just like before     
-The muscles have been organized for what I think will be more effective combinations.
-One of my leg days will focus on quads while the other focuses on calves.
-Back and quads will be worked together to try deads and squats on the same day
-My back/triceps/shoulders/biceps get 7 days rest inbetween, while the legs/chest/abs get 3
-This routine will have me at the gym 2 days on and 1 day off
-3 days of the week will have an hour+ of walking, and another 2 will have intense* (at least for me, a cardio newbie) jogging
-Each day will have 20 or less sets and mostly 6 reps to keep the intensity high

Monday - Back/Quads
Weighted Wide Grip Pull Up 1x8
Dumbell Rows 2x6
Deadlifts 3x6
Weighted Hyper Extension 2x6
T-Bar Rows 2x6
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Squat 3x6  
Barbell Lunges 2x6

Tuesday - Chest
Flat Bench 2x6
Incline Bench 2x6
Cable Crossovers 2x6
Flat Dumbell Flys 2x6
Decline Dumbell Flys 2x6

Wednesday - Rest

Thursday - Shoulder/Calves/Gym Abs
Standing Barbell Shoulder Press 3x6
Standing Side Lateral Raises 2x6
Arnold Press 3x6
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Incline Leg Press Calf Raises 2x8
Standing Machine Calf Raises 3x6
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Cable Rope Crunches 3x10
Weighted Hanging Leg Raises 3x8
Ab Machine 3x8

Friday - Triceps / Biceps
Cable Push Downs 2x6
Overhead Dumbell Extension 2x6
Lying Tricep Extension 2x6
Close Grip Bench 2x6
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Alternating Dumbell Bicep Curls 2x6
Barbell Bicep Curls 2x6
Dumbell Hammer Curls 2x6
EZ Bar Preacher Curls 2x6

Saturday - Rest

Sunday - Home Abs
Twisting Crunches 3x12
Leg Raises 3x20
Reverse Crunches 3x20
Seated Leg Tucks 3x20
Weighted Crunches 3x12 



I'm pretty proud of this routine, will continue on my current one until next week.

Edit 1: Lowered amount of sets on monday, tuesday, thursday, friday.
   Removed leg extensions from monday.
Edit 2: Dumbell Benching at all angles on Friday will now be Dumbell Flys at all angles.
Edit 3: Added T-Bar rows to Monday.
Edit 4: Bent Over Lateral Raises are now Standing Side Lateral Raises.
Edit 5: Added Pec Deck Machine and Cable Crossovers to complete my chest fly day on Fridays.
Edit 6: Added Arnold Press to Thursday for more shoulder work.
Edit 7: Who am I kidding? I don't jog.
Edit 8: Removed Chinese Thinker from Sunday
Edit 9: Moving Biceps and Triceps to their own day together, and working chest on its own day, 1x a week. The old way just wasn't doing much for my chest.

Thursday Biceps/Triceps
Alternating Dumbell Bicep Curls 3x6 @ 45lbs
Barbell Bicep Curls 3x6 @ 90lbs
Dumbell Hammer Curls 3x6  @ 40lbs
EZ Bar Preacher Curls 3x6 @ 85lbs
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Cable Push Downs 3x6 @ 175lbs
Overhead Close Grip Bar Extension 3x6 @ 70lbs
Lying Tricep Extension 3x6 @ 70lbs
Close Grip Bench 3x6 @ 115lbs
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Hour walk

I'm doing too many sets, need to up the weight on everything next week by 5-10lbs.

My schedules all screwed around still and I hate rearranging it because it can impact the next week, but whatever, I'll manage

So I'm getting quite a few views, anyone got any comments or suggestions on what I've been doing so far?

Friday Abs
Twisting Crunches 3x12
Leg Raises 3x20
Reverse Crunches 3x20
Seated Leg Tucks 3x20
Weighted Crunches 3x15 @15lbs
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hour walk

Saturday Chest/Shoulders
Flat Dumbell Chest Press 1x5 @ 65lbs
Incline Dumbell Chest Press 2x5 @ 65lbs
Decline Dumbell Chest Press 2x5 @ 65lbs
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Sitting Barbell Shoulder Press   4x6 @ 120lbs
Bent Over Lateral Raises 2x10 @ 15lbs
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Hour walk


Upped the weights and could only do fewer sets.

Monday - Back/Quads
Wide Grip Pull Up 1x8
Dumbell Rows 3x6 @ 105lbs
Deadlifts 3x6 @ 225lbs
Weighted Hyper Extension 2x6 @ 45lbs
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Squat 3x6 @ 225
Leg Extension 2x6  @ 180lbs
Barbell Lunges 2x6 @ 115lbs

First day of my new routine, noticed a couple of things:
-I have too many sets on this day, probably likewise with my other days. It would have taken me 2 hours to do everything I had planned to so I'll edit my routine and drop a few sets.
-Leg Extensions aren't necessary, I'll drop them and stick to Squats and Lunges for the quads
-Lunges felt good, they give a nice extra stretch, and I'm really feeling it in my glutes an hour later. Now that I got a feel for them I'll do 135lbs next monday.

Tuesday - Barbell Chest/Triceps
Flat Barbell Bench 2x76@ 145lbs
Decline Barbell bench 3x6 @ 145lbs
Incline Barbell bench 3x6 @ 135lbs
Dips 2x6
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Cable Push Downs 2x6 @ 190lbs
Overhead Close Grip Bar Extension 2x6 @ 70lbs
Lying Tricep Extension 2x6 @ 70lbs
Close Grip Bench 2x6 @ 135lbs

-Today was not my day, an unfortunate series of events mostly having to do with school left me really mad, so I sucked it up and took it out on the weights. Feeling better now.
-Had no spotter and the gym was empty so I had to lower the weights, to keep some intensity I focused on very slow negative movements on all benching
-Moved up on Close Grip Bench and Cable Push Downs
-Still can't find a weight belt but I could barely do any regular dips by the end of the workout anyways.

Thursday - Shoulder/Calves/Gym Abs
Seated Barbell Shoulder Press 3x6 @ 115lbs
Bent Over Lateral Raises 2x6 @ 20lbs
Seated Dumbell Shoulder Press 3x6 @ 50lbs
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Incline Leg Press Calf Raises 2x8 @ 450lbs
Standing Machine Calf Raises 3x6 @ 150lbs
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Cable Rope Crunches 3x10 @ Full rack
Weighted Hanging Leg Raises 3x8 @ 10lbs
Ab Machine 3x8 @ Full rack