No Quarter's Journal

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
------
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
------
Stairmaster

Wednesday - Back/Shoulders/Triceps/Abs
Lat Pull Downs
Pull Ups
------
Standing Barbell Press
Barbell Shrugs
------
Dips
French Press
------
Cable Rope Crunches
Hanging Leg Raises

Thursday - Cardio
Stairmaster
Bike

Friday - Biceps/Abs
Alternating Dumbell Curls
Hammer Curls
E-Z Bar Curls
Barbell Curls
------
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.

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
------
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

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

April 20th Wednesday - Back/Shoulders/Triceps/Abs
Machine Lat Pull Downs 3x8 @ 145lbs
Pull Ups 1x8 @ bodyweight
Standing Barbell Press 3x6 @ 90 lbs
Barbell Shrugs 3x8 @ 185 lbs
French Press 4x8 @ 50 lbs
Dumbell Rows 3x8 @ 80 lbs
T-Bar Rows 3x8 @ 135 lbs


notes:
-Removing dips from my workout and adding T-Bar Rows and Dumbell Rows
-The weights I'm doing are too light, going to try to raise by a few pounds to be exhausted by 6 reps
-Been slacking on my cardio and abs but they're not a very high priority for me at this point
-No school on friday and I might skip classes tomorrow so I'll be missing a good portion of my routine this week

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-----------???----------???-------------------------???---------------???

Well after missing thursday and friday I've slowed my progression but I did a bit of working out inbetween to help out. Anyways, today was a good leg day and included an hour of walking afterwards which almost never happens.

Mondays - Legs
Squats 3x5 @ 185 lbs
Leg Extensions 3x8 @ 150 lbs
Lying Leg Curls 3x8 @ 150 lbs
Incline Leg Press 3x8 @ 360 lbs
Incline Calf Raises 2x8 @ 360 lbs

notes
going to move deadlifts to my back day
removing abs to keep the focus on my legs
leg extensions and lying legs curls will be increased to 160lbs each
more squatting felt good, moved up quite a bit but not quite ready to move up next week
psyched for chest tomorrow

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
----------------------------
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
---------------
Dips
Cable Push Downs
French Press
---------------
Barbell wrist curls
Winding weight on a rope
 
Friday Abs/Cardio
Cable Rope Crunches
Weighted Crunches
Hanging Leg Raises
----------------
15 minutes stairmaster
30 minutes jogging
 
 
 

Wednesday April 27th Shoulders/Back
Standing Front Dumbell Raises    1x8 @ 25 lbs
Barbell Shrugs                         2x8 @ 155 lbs
----------------------------
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...

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

Friday Biceps/Triceps/Forearms
Alternating Dumbell Curls 2x8 @ 45 lbs
Straight Bar Curls 2x8 @ 85 lbs
Hammer Curl Bar  5x8 @ 80 lbs
---------------
Cable Push Downs 3x8 @ 150 lbs
French Press 5 x 8 @ 60 lbs
---------------
Barbell wrist curls 2x8 @ 60 lbs
Winding weight on a rope 2x @ 10 lbs 
 
-Good day, i'll be really sore tomorrow
-went to GNC to restock on whey protein, there was a tub of the stuff i normally buy on sale for 20$! (originally 100$) reason being that it expires in 2 months. I can easily devour that stuff in 2 months so it was a damn good deal.
-I really gave it my all on this hammer curl bar that I usually never use. It felt good having those huge weights on each end and having everyone watch in awe  My biceps are my biggest bragging rights in that class so I love showing those kids how its done every friday


 

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.

Tuesday - Chest - May 3rd 2005
Dumbell Chest Press 3x6 @ 45 lbs
Flat Bench 3x5 @ 160 lbs
Decline Bench 2x6 @ 145 lbs
Incline Bench 2x5 @ 135 lbs
Machine Chest Flys  3x8 @ 124 lbs
 
notes
-decent day, my chest is so tired
-for some reason I failed really easily near the end, think I might be getting sick..
-lower back and elbow dont hurt 
 
 

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

Biceps/Triceps Friday May 6th
Straight Bar Curls 3x7 @ 90lbs
Hammer Bar Curls 6x8 @ 85lbs
---------------
Cable Push Downs 4x8 @ 150lbs
French Press 4x6 @ 65lbs

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.

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!

Biceps/Triceps Friday
Straight Bar Curls 3x6 @ 95lbs
Hammer Bar Curls 3x6 @ 100lbs
Dumbell Bicep Curls 1x6 @ 50 lbs
---------------
Cable Push Downs 4x8 @ 150lbs
French Press 4x6 @ 70lbs
---------------
Weight on a rope 1x @ 20lbs

 

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

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.
 

Standing Barbell Shoulder Press 4x6 @115bs
Barbell Shrugs 2x6 @ 255bs
T Bar Rows 3x8 @ 160lbs
Pull Up 1x8
Dumbell Rows 3x6 @ 100lbs
Deadlifts 2x6 @ 185lbs
Machine Chest Lateral 3x6 @ 150lbs
 
Decent day, also my birthday

Thursday May 19th Biceps/Triceps
Alternating Dumbell Bicep Curls 1x8 @ 50lbs
Barbell Bicep Curls 3x8 @ 95 lbs
Close grip bar Bicep Curls 4x 8 @ 105 lbs
---------------------
Cable Pushdowns 4x8 @ 150lbs
French Press   3x8 @ 65lbs
--------------------
Weight on a rope 3x2@ 10lbs

Friday May 20th ABS
 
Tried some new ab exercises that can be done at home, will incorporate this into my weekly routine. One of these days I'll change my 5 day routine to a 6 day routine, which will help focus on my abs and help work important body parts (chest/legs atm) 2x a week. Anyways, heres what I did today to kill my abs.
Twisting Crunches 3x12
Leg Raises 3x20
Reverse Crunches 3x20
Seated Leg Tucks 2x20
Twists 2x12
Weighted Crunches 2x12

Tuesday- Legs
Squat                 3x6 @ 185   
Incline Leg Press   3x8 @ 430
Incline Calf Raise   2x8 @ 430 
Leg Extension       3x8 @ 170
Lying Leg Curls      2x8 @ 170

decent day, there was no school on monday so my schedule is one day behind, maybe I'll do my chest at the gym today...guess we'll see.

Wednesday Chest

Flat Bench                           2x6  @ 165lbs                    
Decline Bench                       2x6  @ 155lbs
Incline Bench                        2x6  @ 135lbs
Dumbell bench press               2x6  @ 55lbs
Incline Dumbell bench press      2x8 @ 50lbs
half hour walking
decent day.

Thursday Back/Shoulders
Standing Barbell Shoulder Press 3x6 @115bs
Barbell Shrugs 2x6 @ 255bs
T Bar Rows 2x8 @ 160lbs
Pull Up 1x8
Dumbell Rows 2x6 @ 100lbs
Deadlifts 3x6 @ 185lbs
Machine Chest Lateral 1x6 @ 150lbs
Half hour walking
 

Do you use the same weight for each set?

Forum Rules & Guidelines

[image]http://www.bodybuildingjournal.com/bodybuilding/images/bbjbanner.gif[/image]

If we're not including my warmups (don't write those down) then yes I do use the same weight, though the reps will vary depending on how tired I am. I just take the average of what I did, so If I benched 1x9,1x8,1x7 I'd just write down 1x8.

Friday-Biceps/Triceps
Alternating Dumbell Curls   1x8 @ 50lbs
Barbell Curls                    3x6 @ 95lbs
Close Grip Bar Curls          3x8 @ 95lbs   
Hammer Curls                  1x8 @ 40lbs
------------
Overhead dumbell extension 3x6 @ 65lbs.
Cable Pushdowns               3x8 @ 150lbs
-----------
Winding weight on a rope 3x@10lbs

NEW ROUTINE AS OF TOMORROW
By adding a 6th workout day, this routine will work my chest, legs and abs 2x a week as oppossed to 1x a week, hopefully the 3 days inbetween each of these muscle groups will give them enough time to recover. Should help suprise them with something new until summer break begins.

Monday-Chest/Abs
Flat Barbell Bench 3x6
Decline Barbell bench 2x6
Incline Barbell bench 4x6
------------------
Cable Rope Crunches 4x15
Hanging Leg Raises 4x12
------------------
Half hour walk/jog

Tuesday-Legs/Biceps
Squat 4x6
Leg Extension 3x8 
Lying Leg Curls 2x8
--------------------
Alternating Dumbell Bicep Curls 1x8 
Barbell Bicep Curls 3x8
Close Grip Bar Bicep Curls 4x8
 
Wednesday-Shoulders/Back
Standing Barbell Shoulder Press 4x6
Barbell Shrugs 2x6 
-----------------
T-Bar Rows 3x8
Pull Up 1x8
Dumbell Rows 3x6
Deadlifts 3x6
Machine Chest Lateral 2x8
-----------------
Half hour walk/jog

Thursday-Chest/Cardio
Flat Dumbell Bench 3x6
Decline Dumbell bench 2x6
Incline Dumbell bench 4x6
------------------
35 minutes stairmaster
Half hour walk/jog

Friday-Legs/Triceps/Forearms
Incline Leg Press 3x8
Incline Calf Raises 2x8
-------------------
Cable Push Downs 4x8
French Press 4x8
------------------
Winding weight on a rope 3x2
------------------
Half hour walk/jog

Saturday-Abs/Cardio
Twisting Crunches 3x12
Leg Raises 3x20
Reverse Crunches 3x20
Seated Leg Tucks 2x20
Weighted Crunches 2x12
Chinese Thinker 3xFailure
------------------
Hour+ of walking
 
Sunday-Rest

Monday-Chest/Abs
Flat Barbell Bench 3x6@ 165lbs
Decline Barbell bench 3x6 155lbs
Incline Barbell bench 4x6 135lbs
------------------
Cable Rope Crunches 1x15 150lbs
Hanging Leg Raises 4x12
------------------
Half hour walk

Gains on bench have hit a wall. Could be because I have tonsilitis or something at the moment. Other than not gaining I had a decent workout with my new routine. I'll have to find a different exercise than cable rope crunches for mondays because they're just not working for me.

Tuesday-Legs/Biceps
Squat 4x6             @ 195 lbs
Leg Extension 3x8   @ 170lbs
Lying Leg Curls 2x8 @ 160lbs
--------------------
Alternating Dumbell Hammer Curls 2x8  @45lbs
Barbell Bicep Curls 3x8 @ 95lbs
Close Grip Bar Bicep Curls 4x8 @ 90lbs

wicked workout.