No Quarter's Journal
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No Quarter's Journal - 4/18/2005 10:10:31 PM
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No Quarter
Posts: 2502
Joined: 4/18/2005
Status: offline
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Hey whats up, I just registered today after lurking for awhile and thought I'd take advantage of this by starting a journal.
Anyways some background information...I'm 16 years old, I've been working out on and off for almost 2 years. I'm 6'3 and about 190lbs. I have no real specific goals besides increasing my all around body strength, although I'd really like to have better defined abs (who doesn't?). My workout is based on Max-OT, though I don't follow it religiously it seems to be the most no-nonsense-routine out there, and I owe alot to it. For supplements, I've tried creatine and have had alot of success since, though I'm not sure if I really needed the creatine all along. So for now I'll just take a protein shake 2x a day. Also on a random note, my cardio is limited because I've developed shin splints and would like to avoid running.... So without further ado this is my weekly routine by memory.
Mondays - Legs/Abs
Squats
Deadlifts
Leg Extensions
Lying Leg Curls
Incline Leg Press
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Weighted Crunches
Hanging Leg Extensions
Cable Rope Crunches
Tuesday - Chest/Cardio
Dumbell Chest Press
Flat Bench Press
Decline Bench Press
Incline Bench Press
Machine Chest Flys
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Stairmaster
Wednesday - Back/Shoulders/Triceps/Abs
Lat Pull Downs
Pull Ups
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Standing Barbell Press
Barbell Shrugs
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Dips
French Press
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Cable Rope Crunches
Hanging Leg Raises
Thursday - Cardio
Stairmaster
Bike
Friday - Biceps/Abs
Alternating Dumbell Curls
Hammer Curls
E-Z Bar Curls
Barbell Curls
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Weighted Crunches
Cable Rope Crunches
Hanging Leg Raises
As I do them this week I'll put some numbers to the exercises to give you a general idea of what I can do, and to keep track of any gains. I'll also try to put together a general diet plan over the course of this week. Thanks for reading, and wish me luck.
< Message edited by No Quarter -- 10/30/2006 11:25:50 PM >
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RE: No Quarter's Journal - 4/18/2005 10:33:10 PM
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No Quarter
Posts: 2502
Joined: 4/18/2005
Status: offline
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Monday, April 18th 2005 --- Legs/Abs
Squats 2x6 @ 155 lbs
Deadlifts 2x6 @ 185 lbs
Machine Leg Extensions 3x8 @ 150 lbs
Machine Lying Leg Curls 3x8 @ 150 lbs
Incline Leg Press 2x6 @ 360 lbs
Incline Calf Raises 2x10 @ 360 lbs
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Weighted Crunches 2x15 @ 45 lbs
Hanging Leg Extensions 2x12 @ bodyweight
Cable Rope Crunches 3x10 @ 140 lbs
notes:
Next week will do 3 or 4 sets of squats
Need to learn how to do deadlifts properly
Added incline calf raises to my routine
< Message edited by No Quarter -- 9/20/2005 4:47:03 PM >
(in reply to No Quarter)
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RE: No Quarter's Journal - 4/20/2005 4:42:40 PM
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No Quarter
Posts: 2502
Joined: 4/18/2005
Status: offline
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Tuesday - Chest/Cardio
Dumbell Chest Press 1x8 @ 50lbs
Flat Bench Press 2x6 @ 150 lbs
Decline Bench Press 2x6 @ 145 lbs
Incline Bench Press 2x6 @ 115 lbs
Notes
-Right elbow is hurting after excessive strain, probably due to locking my arm, need to avoid doing this from now on.
-Chest Flys hurt my elbows, will take a temporary break from them
(in reply to No Quarter)
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RE: No Quarter's Journal - 4/20/2005 5:28:26 PM
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No Quarter
Posts: 2502
Joined: 4/18/2005
Status: offline
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An Average Day's Diet:
7:30 Breakfast 1: Bowl of vector cereal + 1 cup of milk
Protein: 15g
8:00 Breakfast 2: Protein shake--approx 3 cups of milk and 31 g of "natural whey gourmet" chocolate protein powder
Protein: 48g
11:00 Lunch 1: 12 inch ham/turkey/beef sub (it varies)
Protein: ???
1:00 Lunch 2: 2 cups chocolate milk, small can of tuna
Protein: 36g
3:00 Lunch 3: Protein shake--approx 3 cups of milk and 31 g of "natural whey gourmet" chocolate protein powder
Protein: 48 g
6:00 Dinner: Completely random, 2 cups of milk
Protein: Varies...25g+
Snack : Random snack food
Protein: Varies...5g+
Total Protein: 177g
Breakdown of what I eat (grams):
Item-----------------Protein---------Calories------------------Carbs--------------Fat
1 cup milk---------------9-----------108-------------------------12----------------3
31g scoop whey---------21----------120--------------------------5----------------1
55g vector cereal--------6-----------215-------------------------44----------------3
small can of tuna--------18----------110--------------------------2----------------3
Sub sandwich-----------???----------???-------------------------???---------------???
< Message edited by No Quarter -- 3/22/2006 4:52:53 PM >
(in reply to No Quarter)
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RE: No Quarter's Journal - 4/26/2005 3:49:16 PM
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No Quarter
Posts: 2502
Joined: 4/18/2005
Status: offline
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Tuesday April 26 -Chest
Dumbell Chest Press 2x8 @ 45lbs
Flat Bench 3x5 @ 155lbs
Decline Bench 3x6 @ 145lbs
Incline Bench 5x6 @ 115lbs
Notes
all around good day for chest
decline and flat bench will stay where they are next week, incline will be increased 5lbs
gonna go run for an hour or so later on
going to rearrange my wednesday thursday friday workouts too look like this:
Wednesday Shoulders/Back
Standing Front Dumbell Raises
Barbell Shrugs
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Dumbell Rows
Standing Barbell Press
T-Bar Rows
Lateral Pull Downs
Deadlifts
Thursday Biceps/Triceps/Forearms
Alternating Dumbell Curls
E-Z Bar Curls
Straight Bar Curls
Hammer Curls
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Dips
Cable Push Downs
French Press
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Barbell wrist curls
Winding weight on a rope
Friday Abs/Cardio
Cable Rope Crunches
Weighted Crunches
Hanging Leg Raises
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15 minutes stairmaster
30 minutes jogging
(in reply to No Quarter)
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RE: No Quarter's Journal - 4/27/2005 3:17:19 PM
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No Quarter
Posts: 2502
Joined: 4/18/2005
Status: offline
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Wednesday April 27th Shoulders/Back
Standing Front Dumbell Raises 1x8 @ 25 lbs
Barbell Shrugs 2x8 @ 155 lbs
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Dumbell Rows 3x7 @ 80 lbs
Standing Barbell Press 3x5 @ 100 lbs
T-Bar Rows 2x8 @ 140 lbs
Lateral Pull Downs *DO TOMORROW*
Deadlifts *DO TOMORROW*
Notes
-Had a decent workout today, I was in the ****tiest mood this morning and, like always, lifting helped me get some of that frustration out of me
-class was cut short today...I"ll do my last two exercises tomorrow instead.
- my lower back is hurting a bit, I think it's from the T bar rows...will have to be more careful, but maybe its really just sore...
(in reply to No Quarter)
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RE: No Quarter's Journal - 4/28/2005 3:23:02 PM
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No Quarter
Posts: 2502
Joined: 4/18/2005
Status: offline
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Thursday - Abs
Cable Rope Crunches 3x15 @ 150 lbs
Weighted Crunches 2 x 15 @ 35 lbs
Hanging Leg Raises 3 x12
notes
overall poor day, need to find more effect ab exercises
(in reply to No Quarter)
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RE: No Quarter's Journal - 5/2/2005 6:24:04 PM
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No Quarter
Posts: 2502
Joined: 4/18/2005
Status: offline
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Mondays - Legs
Squats 3x6 @ 185 lbs
Leg Extensions 3x7 @ 160 lbs
Lying Leg Curls 3x7 @ 160 lbs
Incline Leg Press 3x8 @ 360 lbs
Incline Leg Press Calf Raises 2x6 @ 360 lbs
decent day but i think i hurt my lower back.
(in reply to No Quarter)
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RE: No Quarter's Journal - 5/4/2005 3:42:21 PM
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No Quarter
Posts: 2502
Joined: 4/18/2005
Status: offline
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Back/Shoulders Wednesday May 4th
Standing Barbell Shoulder Press 4x6 @105bs
Barbell Shrugs 3x9 @ 195lbs
T Bar Rows 4x8 @ 150lbs
Pull Up 1x8
Dumbell Rows 3x7 @ 80lbs
Deadlifts 2x6 @ 135lbs
Standing Front Dumbell Raises 1x8 @ 25 lbs
< Message edited by No Quarter -- 5/4/2005 10:43:30 PM >
(in reply to No Quarter)
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RE: No Quarter's Journal - 5/7/2005 12:41:20 AM
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No Quarter
Posts: 2502
Joined: 4/18/2005
Status: offline
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Biceps/Triceps Friday May 6th
Straight Bar Curls 3x7 @ 90lbs
Hammer Bar Curls 6x8 @ 85lbs
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Cable Push Downs 4x8 @ 150lbs
French Press 4x6 @ 65lbs
(in reply to No Quarter)
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RE: No Quarter's Journal - 5/11/2005 12:45:04 AM
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No Quarter
Posts: 2502
Joined: 4/18/2005
Status: offline
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Mondays - Legs
Squats 3x6 @ 185lbs
Leg Extensions 3x6 @ 170 lbs
Lying Leg Curls 3x6 @ 170 lbs
Incline Leg Press 2x6 @ 360 lbs
Incline Incline Calf raises 1x8 @ 360lbs
Tuesday - Chest
Dumbell Chest Press 1x6 @ 50lbs
Flat Bench Press 2x6 @ 170 lbs
Decline Bench Press 2x6 @ 160 lbs
Incline Bench Press 4x6 @ 125 lbs
good workout, my chest is definitely gaining mass and strength. I just watched a bunch of videos of fights on the net tonight and for some reason I feel inspired to work out harder tomorrow.
(in reply to No Quarter)
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RE: No Quarter's Journal - 5/12/2005 10:25:12 PM
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No Quarter
Posts: 2502
Joined: 4/18/2005
Status: offline
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Thursday Back/Shoulders
Standing Barbell Shoulder Press 4x6 @105bs
Barbell Shrugs 2x6 @ 225bs
T Bar Rows 3x8 @ 150lbs
Pull Up 1x8
Dumbell Rows 3x6 @ 100lbs
Deadlifts 2x6 @ 185lbs
Machine Chest Lateral 3x6 @ 150lbs
Really felt the deadlifts today!
(in reply to No Quarter)
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RE: No Quarter's Journal - 5/14/2005 12:07:02 AM
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No Quarter
Posts: 2502
Joined: 4/18/2005
Status: offline
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Biceps/Triceps Friday
Straight Bar Curls 3x6 @ 95lbs
Hammer Bar Curls 3x6 @ 100lbs
Dumbell Bicep Curls 1x6 @ 50 lbs
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Cable Push Downs 4x8 @ 150lbs
French Press 4x6 @ 70lbs
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Weight on a rope 1x @ 20lbs
(in reply to No Quarter)
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RE: No Quarter's Journal - 5/16/2005 10:57:18 PM
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No Quarter
Posts: 2502
Joined: 4/18/2005
Status: offline
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Monday Legs May 16th
Squat 4x6 @ 165 lbs
Leg Extension 3x8 @ 170 lbs
Lying Leg Curls 2x8@160 lbs
Incline leg press 3x8 @ 410 lbs
Incline calf raises 2x8 @ 410 lbs
(in reply to No Quarter)
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RE: No Quarter's Journal - 5/17/2005 7:38:36 PM
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No Quarter
Posts: 2502
Joined: 4/18/2005
Status: offline
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Tuesday May 17th Chest
Flat Bench 3x5 @ 165lbs
Decline bench 2x6 @ 155 lbs
Incline bench 5x8 @ 115lbs
felt extremely weaker today, probably because i'm sick or because I was tired, hopefully tomorrow wiill be better.
(in reply to No Quarter)
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