No Quarter's Journal

Thursday - Shoulder/Calves/Gym Abs
Standing Barbell Shoulder Press 3x6 @ 120lbs
Standing Side Lateral Raises 2x6 @ 20lbs
Arnold Press 1x6 @ 45lbs 2x6 @ 40lbs
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Incline Leg Press Calf Raises 3x15 610lbs
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Cable Rope Crunches 3x10 @ 80kilos
Weighted Hanging Leg Raises 3x8 @ 20lbs
Ab Machine 3x8 @ full rack

Good day. Starting to move up on arnold presses, will take a week or two before completing the jump for 45s and I"ll hopefully be able to move up the military press accordingly, though I'm still struggling with 120 right now. Didn't go machine calf raises because I didn't have a towel on me and I didn't want to get massive bruises all over my shoulders for my date at the beach today.

Sunburned  Hopefully this won't affect my training

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Attached Image(s)

Friday - Triceps / Biceps
Cable Push Downs 2x6 @ 80kilos
Overhead Close Grip Bar Extension 2x6 @ 85lbs
Lying Tricep Extension (Skullcrusher)2x6 @ 85lbs
Close Grip Bench 2x6 @ 135lbs
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EZ Bar Curls 2x6 @ 115bs
Alternating Dumbell Bicep Curls 1x6 @ 45lbs
Barbell Bicep Curls 2x6 @ 90lbs
Dumbell Hammer Curls 2x6 @ 40lbs
Straight Bar Preacher Curls 2x6 @ 75lbs

Huge weights on the EZ Bar Curls today, also moved up on Overhead Extensions and Skullcrushers. Sunburn was  a pain in the ass when it rubbed against the gym equipment but I worked through it and did well.

Powerlifting begins in a month and its time to start planning. Gonna start a basic program now and edit it as time goes on and I learn more about powerlifting.

Squat Day
Squat 4x5  
Leg Press->Leg Press Calf Raises 2x5
Lying Leg Curl 2x5
Leg Extensions 2x5
Standing Machine Calf Raise 2x5
Incline Situps 4x20

Deadlift Day
Deadlift 4x5
Power Cleans 2x5
Lat Pull Downs 2x5
Good Mornings 2x5
Barbell Rows 2x5
Weighted Crunches 4x12

Bench Day
Bench Press 4x5
Incline Bench Press 2x5
Weighted Dips 2x5
Military Barbell Press 2x5
Close Grip Bench Press 2x5

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 Walk

solid ab workout.

Monday - Back/Quads
Weighted Wide Grip Pull Up 1x8
Dumbell Rows 2x6 @ 105lbs
Deadlifts 3x6 @ 235lbs
Weighted Hyper Extension 2x6  @ 45lbs
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Squat 3x6   @ 255lbs
Barbell Lunges 2x6 @ 145lbs

Another 5lbs to squats, gotta love em. Today I looked at my abs and realized I've made some great improvements. Here I am trying to bulk up and my abs are showing more than ever. This is encouraging because it means when I cut in a year the 8 pack will come quite easily.

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

Had a killer headache but once I got to the gym I was able to work through it. Going to start making the jump to benching 65's and flying 40's next week with less sets.

Thursday - Shoulder/Calves/Gym Abs
Standing Barbell Shoulder Press 3x6 @ 120lbs
Standing Side Lateral Raises 2x6 @ 20lbs
Arnold Press  3x6 @ 45lbs
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Incline Leg Press Calf Raises 2x10 630lbs
Standing Machine Calf Raises 2x 10 @  220lbs
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Cable Rope Crunches 3x10 @ 87.5kilos
Weighted Hanging Leg Raises 3x8 @ 20lbs
Ab Machine 3x8 @ full rack

Moved up on arnold presses, standing machine calf raises and incline leg press calf raises.

Today I found this mocha espresso flavoring in my fridge, threw some in my whey shake along with some ice cubes and it tastes delicious! Feels like I went to starbucks for an iced cappucino.

Woke up today at my friends house this morning feeling great, had a bowl of cheerios. My stomach ACHED and I had to run to the bathroom and puke them all up. Was very strange. Could be a sign of overtrainning because I didn't do any sort of drugs the night before.

So I went home and carefully drank a glass of water. That went down well so next I had a protein shake, followed by an apple and an energy bar. My stomach felt a little awkward but I decided to suck it up and go to the gym.


Friday - Triceps / Biceps
Cable Push Downs 2x6 @ 80kilos
Overhead Close Grip Bar Extension 2x6 @ 85lbs
Lying Tricep Extension (Skullcrusher)2x6 @ 85lbs
Close Grip Bench 2x6 @ 135lbs
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EZ Bar Curls 2x6 @ 115bs
Alternating Dumbell Bicep Curls 1x6 @ 50lbs
Barbell Bicep Curls 2x6 @ 100lbs
Dumbell Hammer Curls 2x6 @ 40lbs

Mostly the same as last week, a little more weight on the straight bar curls and the alt. dumbell curls. Decided to skip the preacher curls today, I'm not a big fan of the isolation exercises anymore. Suprisingly, I did just fine today and finished my workout 5-10 minutes early, covered in sweat.

The 2 weeks off are coming up shortly, they're really overdue.

Signs I've noticed that point towards me overtrainning:

-Gains are slowing down
-Waking up with headaches
-Waking up followed by puking up breakfast
-If I had taken breaks when it was reccomended, I would have had 3 week-long breaks by now
-Mild hints of insomnia (I'm writing this at 2 am)
-Inability to relax, twitchy, fidgety
-Decreased appetite

One more week of training, that's all I need to stick it out for. Then 2 weeks of rest and relaxation. NO WEIGHTS. As much as I want to. Will try to stick to a good diet though.

Wooohoooo post 100.

Monday - Back/Quads
Weighted Wide Grip Pull Up 1x8
Dumbell Rows 2x6 @ 105lbs
Deadlifts 3x6 @ 245lbs
Weighted Hyper Extension 2x6  @ 55lbs
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Squat 3x6   @ 260lbs
Barbell Lunges 2x6 @ 145lbs

Another 5lbs to squats

This is my last week of training before rest time

Missed my ab workout yesterday, will have to do it tonight or sometime else this week.

Tuesday - Chest
Flat Dumbell Bench 2x6 @ 65lbs
Incline Dumbell Bench 1x6 @ 60lbs
Decline Dumbell Bench 2x6 @ 65lbs
Cable Crossovers 2x6 @ 30lbs
Pec Deck Machine 2x8 @ 220
Dips 1x8
Flat Dumbell Flys 2x6 @ 35lbs
Decline Dumbell Flys 2x6 @ 35lbs
Incline Dumbell Flys 1x6 @ 35lbs

Moved up on flat db bench, decline db bench, pec deck and cable crossovers

All in all a great day, very energetic! Last chest day before my 2 week break

Thursday - Shoulder/Calves/Gym Abs
Standing Barbell Shoulder Press 3x6 @ 115lbs
Seated Front Lateral Raises 2x6 @ 15lbs
Arnold Press  3x6 @ 40lbs
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Incline Leg Press Calf Raises 2x10 640lbs
Standing Machine Calf Raises 2x 10 @  220lbs
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Cable Rope Crunches 3x10 @ 87.5kilos
Weighted Hanging Leg Raises 3x8 @ 15lbs
Ab Machine 3x8 @ full rack

Shoulders were weaker than usual today, think it might have something to do with working chest the day before. Still got a decent workout.

Friday - Triceps / Biceps
Cable Push Downs 2x6 @ 80kilos
Overhead Close Grip Bar Extension 2x6 @ 85lbs
Lying Tricep Extension (Skullcrusher)2x6 @ 85lbs
Close Grip Bench 2x6 @ 135lbs
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EZ Bar Curls 2x6 @ 115bs
Alternating Dumbell Bicep Curls 1x6 @ 50lbs
Barbell Bicep Curls 2x6 @ 100lbs
Dumbell Hammer Curls 2x6 @ 40lbs
Pull ups 1x8

Solid day, same as last weeks with the addition of a set of pull ups.

The break is now underway. I'll see you all in 2 weeks time, approximately september 4th. Don't you dare think this is my last entry, we got plenty more to go