RE: No Quarter's Journal
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RE: No Quarter's Journal - 5/19/2005 10:49:24 PM
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No Quarter
Posts: 2502
Joined: 4/18/2005
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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
(in reply to No Quarter)
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RE: No Quarter's Journal - 5/20/2005 12:38:04 PM
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No Quarter
Posts: 2502
Joined: 4/18/2005
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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
(in reply to No Quarter)
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RE: No Quarter's Journal - 5/24/2005 3:13:56 PM
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No Quarter
Posts: 2502
Joined: 4/18/2005
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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.
< Message edited by No Quarter -- 5/24/2005 3:15:09 PM >
(in reply to No Quarter)
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RE: No Quarter's Journal - 5/25/2005 3:30:32 PM
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No Quarter
Posts: 2502
Joined: 4/18/2005
Status: offline
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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.
< Message edited by No Quarter -- 5/26/2005 4:16:08 PM >
(in reply to No Quarter)
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RE: No Quarter's Journal - 5/26/2005 4:15:44 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 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
(in reply to No Quarter)
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RE: No Quarter's Journal - 5/28/2005 10:45:07 AM
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No Quarter
Posts: 2502
Joined: 4/18/2005
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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
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Winding weight on a rope 3x@10lbs
(in reply to Misanthropy)
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RE: No Quarter's Journal - 5/29/2005 8:35:53 PM
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No Quarter
Posts: 2502
Joined: 4/18/2005
Status: offline
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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
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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
(in reply to No Quarter)
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RE: No Quarter's Journal - 5/30/2005 3:30:23 PM
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No Quarter
Posts: 2502
Joined: 4/18/2005
Status: offline
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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.
(in reply to No Quarter)
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RE: No Quarter's Journal - 5/31/2005 3:38:07 PM
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No Quarter
Posts: 2502
Joined: 4/18/2005
Status: offline
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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.
(in reply to No Quarter)
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RE: No Quarter's Journal - 6/1/2005 12:15:59 AM
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No Quarter
Posts: 2502
Joined: 4/18/2005
Status: offline
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Well I've had this journal for over a month now, its time to look back at some of the gains, here's some highlights.
4+ Weeks ago 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
In the last week or so I did these weights/sets/reps:
Squat 4x6 @ 195 lbs
Flat Barbell Bench 3x6 @ 165lbs
Standing Barbell Press 3x6 @115bs
Barbell Curls 3x8 @ 95lbs
Pretty signifcant gains. I think I'll compare these same exercises again on the last day of every month.
< Message edited by No Quarter -- 6/1/2005 12:17:09 AM >
(in reply to No Quarter)
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RE: No Quarter's Journal - 6/1/2005 3:36:32 PM
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No Quarter
Posts: 2502
Joined: 4/18/2005
Status: offline
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Wednesday-Shoulders/Back
Standing Barbell Shoulder Press 4x6 @ 115lbs
Barbell Shrugs 2x6 @ 200 lbs
-----------------
T-Bar Rows 3x8 @ 200 lbs
Pull Up 1x8
Dumbell Rows 2x6 @ 100lbs
Deadlifts 3x6 @ 205lbs
Machine Chest Lateral 2x8 @ 150lbs
-----------------
Half hour walk/jog
Good stuff, added way more to the T-Bar row
Current bodyweight : 193lbs
< Message edited by No Quarter -- 6/1/2005 3:44:13 PM >
(in reply to No Quarter)
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RE: No Quarter's Journal - 6/2/2005 9:46:38 PM
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No Quarter
Posts: 2502
Joined: 4/18/2005
Status: offline
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Thursday-Chest/Cardio
Flat Dumbell Bench 3x6 @ 55lbs
Decline Dumbell bench 4x6 @ 50lbs
Incline Dumbell bench 4x6 @ 55 lbs
------------------
35 minutes stairmaster
Half hour walk/jog
(in reply to No Quarter)
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RE: No Quarter's Journal - 6/4/2005 12:45:13 AM
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No Quarter
Posts: 2502
Joined: 4/18/2005
Status: offline
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Friday-Legs/Triceps/Forearms
Incline Leg Press 3x8 @ 470 lbs
Incline Calf Raises 2x8 @470 lbs
-------------------
Cable Push Downs 4x8 @ 150
French Press 4x8 @ 70
------------------
Winding weight on a rope 3x2 @ 10lbs
------------------
Half hour walk/jog
(in reply to No Quarter)
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RE: No Quarter's Journal - 6/6/2005 3:55:44 PM
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No Quarter
Posts: 2502
Joined: 4/18/2005
Status: offline
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Monday-Chest/Abs
Flat Barbell Bench 3x6 @ 170lbs
Decline Barbell bench 3x6 @ 155 lbs
Incline Barbell bench 4x6 @ 135 lbs
------------------
Weighted Crunches 1x15 @ 35lbs
Hanging Leg Raises 4x12
------------------
Half hour walk/jog
(in reply to No Quarter)
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RE: No Quarter's Journal - 6/7/2005 3:23:31 PM
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No Quarter
Posts: 2502
Joined: 4/18/2005
Status: offline
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Tuesday-Legs/Biceps
Squat 3x8 @ 205lbs
Leg Extension 3x8 @ 170lbs
Lying Leg Curls 2x8 @ 160lbs
--------------------
Alternating Dumbell Hammer Curls 1x8 @ 40lbs
Barbell Bicep Curls 3x8 @ 95 lbs
Close Grip Bar Bicep Curls 4x6 @ 110
Moved up on the squats, no problems at all!
< Message edited by No Quarter -- 6/7/2005 3:24:44 PM >
(in reply to No Quarter)
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RE: No Quarter's Journal - 6/8/2005 3:38:34 PM
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No Quarter
Posts: 2502
Joined: 4/18/2005
Status: offline
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Wednesday-Shoulders/Back
Standing Barbell Shoulder Press 3x6 @ 125 lbs
Barbell Shrugs 2x6 @ 225
-----------------
Wide Grip Pull Up 2x8
Dumbell Rows 2x6 @ 100lbs
Deadlifts 3x8 @ 225lbs
Machine Chest Lateral 1x8 @ 155lbs
-----------------
Half hour walk
pretty slack day, less sets than usual and missed the T-bar rows, no big deal though still got a decent workout. Moved up on the deadlifts and it felt great.
(in reply to No Quarter)
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RE: No Quarter's Journal - 6/9/2005 3:34:05 PM
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No Quarter
Posts: 2502
Joined: 4/18/2005
Status: offline
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Thursday-Chest/Abs
Flat Dumbell Bench 4x6 @ 60lbs
Decline Dumbell bench 3x6 @ 60lbs
Incline Dumbell bench 4x6 @ 60lbs
------------------
Hanging Leg Raises 3x10
Weighted Crunches 2x20 @ 45lbs
-----------------
Half hour walk/jog
Moved up the weight on these to 60 lb dumbells.
(in reply to No Quarter)
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RE: No Quarter's Journal - 6/11/2005 2:00:05 PM
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No Quarter
Posts: 2502
Joined: 4/18/2005
Status: offline
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Friday-Legs/Triceps/
Incline Leg Press 4x8 @ 470lbs
Incline Calf Raises 2x8 @ 470lbs
-------------------
Cable Push Downs 3x8 @ 150lbs
Dumbell Overhead extension 4x8 @ 75lbs
------------------
Half hour walk/jog
Saturday-Abs/Cardio
Twisting Crunches 3x12
Leg Raises 3x20
Reverse Crunches 3x20
Seated Leg Tucks 2x20
Weighted Crunches 2x12 @15lbs
Chinese Thinker 3x60 seconds
------------------
Hour+ of walking
Friday was pretty slack but I did decent, moved up on the overhead extensions
Saturday was pretty hardcore, this routine just kills my abs if I get around to doing it, I love it.
(in reply to No Quarter)
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RE: No Quarter's Journal - 6/13/2005 3:35:25 PM
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No Quarter
Posts: 2502
Joined: 4/18/2005
Status: offline
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Monday-Chest
Flat Barbell Bench 3x4 @ 185
Decline Barbell bench 3x6 @ 155
Incline Barbell bench 2x6 @ 135
------------------
Half hour walk
Decent day, abs were still sore so I'll let them rest for now.
(in reply to No Quarter)
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