No Quarter's Journal

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

Worked all day, but I've been feeling even more motivated to exercise, did this routine at midnight.

Tuesday
Wide Grip Pull Up 1x8
Dumbell Rows 2x6 @ 105lbs
Deadlifts 3x6 @ 245lbs
Weighted Hyper Extension 2x6 @ 45lbs
T-Bar Rows 2x6 @ 160lbs
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Squat 3x6  @ 245 lbs
Barbell Lunges 2x6 @ 135lbs

Good workout, another 5lbs to deadlift and squats. Squats are preformed with more ease than the deadlifts so I may want to lower or at least stop increasing my deadlift as rapidly.

Also my abs were aching yesterday and today from the workout on Sunday. I think the difference is from the supersetting I did. I went through all the exercises once with like 10-20 seconds inbetween. After going through them once I rested for a minute or two and did it again, and then a 3rd time after that. Super Setting the abs seems to work really well for me and is a good time saver.

Had a nap for an hour or so today, wow naps rock.

Tuesday - Dumbell Chest/Triceps
Flat Dumbelll Bench 2x6@ 60lbs
Decline Dumbell Bench 2x6 @ 60lbs
Incline Dumbel Bench 2x6 @ 60lbs
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Cable Push Downs 2x6 @ 180lbs
Overhead Close Grip Bar Extension 2x6 @ 80lbs
Lying Tricep Extension 2x6 @ 80lbs
Close Grip Bench 2x6 @ 135lbs

My chest was still struggling with 70's so I said **** it, and did 60's instead. Was still a decent workout. I think that I'm overtraining my chest because it's the only thing (besides abs) that I work 2x a week, and also the only thing that I don't seem to be gaining on. So logically I should do what is working with the rest oif my body - work it one time a week. So I'll carry on with this routine for this week, but next week I'll arrange it so that biceps/triceps are together on one day, and chest has its own day, with pressing movement and fly movements. Had an intense tricep workout today, they're still pumped as hell.

Wednesday - Shoulders/Calves/Gym Abs
Bent Over Lateral DB Raise 2x6 @ 20lbs
Standing Barbell Shoulder Press 3x6 @ 120lbs
Seated Arnold DB Presses 3x6 @ 40lbs
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Incline Leg Press Calf Raises 3x12 @ 540lbs
Standing Machine Calf Raises 3x8 @ 175lbs
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Ab Machine 3x15 @ Full rack
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Hour walk

The hanging leg raise thing is broken, and the cable rope crunches were being used so my ab workout got ripped off, but oh well. It was otherwise a great workout. I've started tanning to help with the beach look, will go out for about an hour today.

Saturday - Dumbell Chest / Biceps
Flat Dumbell Flys 2x8 @ 35lbs
Decline Dumbell Flys 2x8 @ 35lbs
Incline Dumbell Flys 2x8 @ 35lbs
Pec Deck Machine 3x8 @ 230lbs
Cable Crossovers 2x6 @ 25 lbs
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Alternating Dumbell Bicep Curls 1x6 @ 50lbs
Barbell Bicep Curls 3x6 @ 95lbs
Dumbell Hammer Curls 1x6 @ 40lbs
EZ Bar Curls 3x6 @ 95lbs

Workout went well.

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

Monday - Back/Quads
Weighted Wide Grip Pull Up 1x8
Dumbell Rows 2x6 @ 105lbs
Deadlifts 3x6 @ 225lbs
Weighted Hyper Extension 2x6  @ 45lbs
T-Bar Rows 2x6 @ 165lbs
---------------------
Squat 3x6   @ 245lbs
Barbell Lunges 2x6 @ 140lbs

lowered weight on deadlift to work on my form, dont want to injure my back anytime soon.

Thanks Dae, it's inspiring to look at and imagine where I'll be in 6 months.

Wednesday - Chest
Flat Dumbell Bench 2x6 @ 60lbs
Incline Dumbell Bench 2x6 @ 60lbs
Cable Crossovers 2x6 @ 25lbs
Flat Dumbell Flys 2x6 @ 35lbs
Decline Dumbell Flys 2x6 @ 35lbs
Pec Deck Machine 2x8 @ 210lbs
Dips 1x6

Worked all tuesday so chest day was today.

Thursday - Shoulders/Calves/Gym Abs
Bent Over Lateral DB Raise 2x6 @ 25lbs
Standing Barbell Shoulder Press 3x6 @ 120lbs
Seated Arnold DB Presses 3x6 @ 40lbs
---------------------
Incline Leg Press Calf Raises 3x12 @ 540lbs
Standing Machine Calf Raises 3x8 @ 175lbs
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Ab Machine 3x15 @ Full rack
Cable Cruncehs  2x8 @ 80kgs??
Weighted Hanging leg raises 3x8 @ 15lbs
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Hour walk

Friday - Triceps / Biceps
Cable Push Downs 2x6 @ 80kg
Overhead Close Grip Bar Extension 2x6 @ 80lbs
Lying Tricep Extension 2x6 @ 80lbs
Close Grip Bench 2x6 @ 135lbs
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Alternating Dumbell Bicep Curls 1x6 @ 50lbs
Barbell Bicep Curls 2x6 @ 95lbs
Dumbell Hammer Curls 2x6 @ 40lbs
EZ Bar Preacher Curls 2x6 @ 75lbs
EZ Bar Curls @ 100lbs

This was the first day I've done biceps and triceps together for as long as I can remember. So how'd it go? Well much better I'd say. I was able to move the weight up on a few exercises and got all my sets done without failure. In fact I went to 8 reps on a few sets, something I rarely do on these workouts. So all in all, I had way more energy and managed to get a way bigger pump. Ready to up the weights on a few more exercises next friday.

Stoked for my abs tomorrow!

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

A 3rd circuit didn't seem necessary today

Spent some time thinking about how I'll do the next year or so lifting. I have to consider rests, the strongman competition and cutting down. Heres the plan so far.

Early August-Mid August: Carry on with the routine I have right now. Keep bulking, keep looking for those gains.
Mid August-Early Sept: My first break. 10 days of no working out. Should have taken a break awhile ago so this is overdue to get me back on track to significant gains.
Mid Sept-End April: POWERLIFTING. Still workout the whole body but with less focus on smaller body parts. Big, compound movements with low reps to train for the strongman. Not sure which month its in yet but I'll look into it. BIG eating, I don't care what I look like, just care about strength, and winning that competition.
Early May-Mid May: 10 days rest.
Mid May-Sept: Cutting time. This will be my first time cutting, and if my earlier bulking works properly, I'm going to need it. Will do a ton of jogging to get cut, goals include the ever so hard to attain 8 pack.

Monday - Back/Quads
Weighted Wide Grip Pull Up 1x8
Dumbell Rows 2x6 @ 105lbs
Deadlifts 3x6 @ 225lbs
Weighted Hyper Extension 2x6  @ 55lbs
---------------------
Squat 3x6   @ 250lbs
Barbell Lunges 2x6 @ 145lbs

Tuesday - Chest
Flat Barbell Bench 2x6 @ 165lbs
Incline Barbell Bench 2x6 @ 135lbs
Decline Barbell Bench 1x6 @ 155lbs
Cable Crossovers 2x6 @ 25lbs
Flat Dumbell Flys 1x6 @ 35lbs
Decline Dumbell Flys 2x6 @ 35lbs
Pec Deck Machine 2x8 @ 220
Dips 1x6

Finally had a spotter today. Not sure of the exact weight on the flat bench because I worked out like 12 hours ago.  Solid day today.

ORIGINAL: No Quarter

Thanks Dae, it's inspiring to look at and imagine where I'll be in 6 months.

Yea it def is, but the best feeling is when you set a goal, which you dont think youll make, but you still set that goal.  And you find out that you actully beat the odds and completed that goal.  That is what i feel is really inspiring to keep setting goals, and never stopping.
 

-Mike



Height:6'2
Weight:254
bf%-13.2
Age:17
Bench: 360
Squat: 475
Deadlift: 515
leg press: 965
**UPDATED:10/2/2005**

FYI: A peach a day, keeps the doctor away!