No Quarter's Journal

Friday - Dumbell Chest / Biceps
Flat Dumbell Bench 3x6 @ 70
Decline Dumbell bench 3x6 @ 70
Incline Dumbell bench 2x6 @ 65
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Alternating Dumbell Bicep Curls 2x6 @ 50
Dumbell Hammer Curls 3x6 @ 40
EZ Bar Preacher Curls 3x6 @ 90


-From now on Friday Chest Days will be Dumbell Flys.

Saturday - Home Abs
Twisting Crunches 3x12
Leg Raises 3x20
Reverse Crunches 3x20
Seated Leg Tucks 3x20
Weighted Crunches 3x12 @ 15lbs
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hour walking


I have to work all day tomorrow so tomorrow's routine was done today.

Sunday
Hour walk

Monday
Hour walk, couldn't workout because I worked all day/night, so I'll shift every routine one day up.

Tuesday - Back/Quads
Wide Grip Pull Up 1x8
Dumbell Rows 2x6 @ 105lbs
Deadlifts 3x6 @ 235lbs
Weighted Hyper Extension 2x6 @ 45lbs
T-Bar Rows 2x6 @ 135lbs
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Squat 3x6  @ 235 lbs
Barbell Lunges 2x6 @ 135lbs

-Moved up on deadlifts, squats and barbell lunges
-Add T-Bar Rows back into the routine

Wednesday - Barbell Chest/Triceps
Flat Barbell Bench 3x6@ 155lbs
Decline Barbell bench 2x6 @ 135lbs
Incline Barbell bench 2x6 @ 135lbs
Dips 1x6
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Cable Push Downs 2x6 @ 190lbs
Overhead Close Grip Bar Extension 2x6 @ 75lbs
Lying Tricep Extension 2x6 @ 75lbs
Close Grip Bench 2x6 @ 115lbs

Today I tried to focus on a maximum contraction, I kind of did it, but I think I need to practice more.

Going to look at some gains once again.
Late April 2005 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   
Deadlifts                          2x6 @ 185 lbs

Early June 2005 I was doing these weights/sets/reps:
Squat                             4x6 @ 195 lbs
Flat Barbell Bench             3x6 @ 165lbs  
Standing Barbell Press       3x6 @ 115bs
Barbell Curls                    3x8 @ 95lbs
Deadlifts                         3x6 @ 225lbs

Early July 2005 I'm doing these weights/sets/reps:
Squat                             3x6  @ 235 lbs
Flat Barbell Bench             3x6  @ 155lbs
Seated Barbell Press          4x6 @ 120lbs
Barbell Curls                    3x8 @ 95lbs
Deadlifts                         3x6 @ 235lbs


Flat bench is lower because I don't have a spotter anymore Should be repping about 175 lbs by now. Squat gains are still increasing, but I'm afraid everything else is starting to plateau...but I'll find a way to get back on track again.

Thursday - Shoulder/Calves/Gym Abs
Standing Side Lateral Raises 2x6 @ 20lbs
Standing Barbell Shoulder Press 3x5 @ 115lbs
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Incline Leg Press Calf Raises 3x10 @ 540lbs
Standing Machine Calf Raises 3x8 @ 160lbs
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Cable Rope Crunches 1x12 @ 175
Weighted Hanging Leg Raises 3x6 @ 15lbs
Ab Machine 3x15 @ Full rack

-Moved up on Weigthed Hanging Leg Raises, Standing Machine Calf Raises, Incline Leg press Calf Raises
-Next week need to move up on Standing Side Lateral Raises
-I've been stuck at 115 pounds on the Barbell Shoulder Press for months now, for some reason it seems to not be moving

ORIGINAL: No Quarter

Thursday - Shoulder/Calves/Gym Abs
Standing Side Lateral Raises 2x6 @ 20lbs
Standing Barbell Shoulder Press 3x5 @ 115lbs

-I've been stuck at 115 pounds on the Barbell Shoulder Press for months now, for some reason it seems to not be moving

Do more shoulder work.  You need more sets.  Up the reps to 6-8.  Try this shoulder work out:
 
Standing Mil BB Press
Warmups (Slow and controlled)
55x10, 55x10, 75x6, 95x4, 125x1
Work Sets
115x6, 115x6, 115x6
 
Bent Over Lateral DB Raise (bent slightly forward at the waist, arms bent at a 90 degree angle, bring your elbows to slightly above your shoulders while keep your hands level with your elbows)
20x8, 20x8, 20x8 
 
Seated Arnold DB Presses
40x8, 40x8, 40x8
 
Also noticed you seem to suffer when you don't have a spotter.  When that happens, ditch the barbell and use dumbbells.  A spotter really isn't needed when using DBs for benching and other pressing movements.
 
Paul
 
 
 
 
 

A friend helps you move, a true friend helps you move bodies.

Thanks pwolf, I'll follow that routine exactly next Thursday.

Friday - Dumbell Chest / Biceps
Flat Dumbell Flys 3x6 @ 30lbs
Decline Dumbell Flys 3x6 @ 30lbs
Incline Dumbell Flys 2x6 @ 30lbs
Pec Deck Machine 3x8 @ 200lbs
Cable Crossovers 2x6 @ 25lbs
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Alternating Dumbell Bicep Curls 2x6 @ 50lbs
Barbell Bicep Curls 3x6 @ 90lbs
Dumbell Hammer Curls 1x6 @ 40lbs
EZ Bar Preacher Curls 2x4 @ 75lbs
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Hour walk (doh, its raining)

Wow. This friday was the friday I had been waiting for since beginning this program. Everything went perfectly, and I got to try some awesome new chest exercises. I felt like a bit of a woman using the low weights, but I'd say a short hour of humility is worth a lifetime of great results. I also tried cable crossovers which felt great, and actually did a few sets on the pec deck...while lots of people put these two exercises down I think they're very underrated. I'm really satisfied with my plan to have one chest day for pressing movements, and another chest day with fly movements. The biceps were really burning today too, so I think that by tomorrow I'll have a full body soreness, something that I haven't acheived in many months . Work outs like that make me suck down a protein shake with pride.

Saturday - Home Abs
Twisting Crunches 2x12
Leg Raises 2x20
Reverse Crunches 2x20
Seated Leg Tucks 2x20
Weighted Crunches 2x12 @ 15lbs
------------------
hour walking

I'm in a hurry so less sets today.

Monday - Back/Quads
Wide Grip Pull Up 1x8
Dumbell Rows 2x6 @ 105lbs
Deadlifts 3x5 @ 240lbs
Weighted Hyper Extension 2x6 @ 55lbs
T-Bar Rows 2x6 @ 135lbs
---------------------
Squat 3x6  @ 240 lbs
Barbell Lunges 2x6 @ 140lbs

Another 5lbs added to squat, deadlift, lunges, and hyper extensions.

Tuesday - Dumbell Chest/Triceps
Flat Dumbelll Bench 2x6@ 70lbs
Decline Barbell bench 2x6 @ 70lbs
----------------------
Cable Push Downs 2x6 @ 185lbs
Overhead Close Grip Bar Extension 2x6 @ 75lbs
Lying Tricep Extension 2x6 @ 75lbs
Close Grip Bench 1x6 @ 135lbs

Had a weak day today, and didn't finish my chest workout. I found myself struggling to even get the dumbells into position, the same ones that I did pretty well just a few days ago. Maybe I should have went to a lower weight but max-ot doesn't recommend doing it.

The weakness today could be from a number of causes. I didn't get to sleep until 3 in the morning, have been eating more junk food than normal, and could possibly be overtraining.  I will get back into a regular sleeping pattern and stop eating crap completely starting now. If it's overtraining that caused the weakness today, I'll have to deal with it later, I got a 2 week vacation coming up in august which will be my first full week of rest in over 6 months.

Wednesday - Shoulders/Calves/Gym Abs
Bent Over Lateral DB Raise 2x6 @ 20lbs
Standing Barbell Shoulder Press 3x6 @ 115lbs
Seated Arnold DB Presses 3x6 @ 40lbs
---------------------
Incline Leg Press Calf Raises 3x12 @ 540lbs
Standing Machine Calf Raises 3x8 @ 150lbs
--------------------
Cable Rope Crunches 2x10 @ Full rack 
Weighted Hanging Leg Raises 3x6 @ 15lbs
Ab Machine 3x15 @ Full rack
-------------------
Hour walk

Shoulders felt great today. Arnold Presses are my new favourite exercise! Should set me back on track for shoulder gains, thanks alot Pwolf.

Yeah, especially if you do them last. Ack.  Glad I could help. We'll see how I do with my new 4-2 tempo routine. Maybe 20s?
 
Paul

A friend helps you move, a true friend helps you move bodies.

Saturday - Dumbell Chest / Biceps
Flat Dumbell Flys 2x8 @ 30lbs
Decline Dumbell Flys 2x8 @ 30lbs
Incline Dumbell Flys 2x8 @ 30lbs
Pec Deck Machine 3x8 @ 210lbs  
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Alternating Dumbell Bicep Curls 1x6 @ 50lbs
Barbell Bicep Curls 3x6 @ 100lbs
Dumbell Hammer Curls 1x6 @ 40lbs
EZ Bar Preacher Curls 2x4 @ 75lbs
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Hour walk

Decent day. Couldn't do Cable Crossovers beacuse the cable machines we're being used the whole time I was there
Going to move all the flys up to 35lbs next week.