RE: No Quarter's Journal
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RE: No Quarter's Journal - 2/11/2007 8:17:25 PM
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No Quarter
Posts: 1854
Joined: 4/18/2005
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Sunday - Bench Press
Bench Press 2x5, 1x4@205lbs
Military Press 6,4@115lbs
Dips 12,8
Cable Crunch Cable Crunch 3x10@200lbs
Good workout later on today, broke a personal record which is a good thing, but my weights down to 210 which isn't so good. More weight gainer shakes for me!
< Message edited by No Quarter -- 2/11/2007 8:20:18 PM >
(in reply to No Quarter)
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RE: No Quarter's Journal - 2/11/2007 9:31:18 PM
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Cawz
Posts: 101
Joined: 10/25/2006
From: Toronto
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Hey i just wanna give you kudos for being so disiplined and dedicated to write your journal for us ( which i personally enjoy ) thanks. If you had before+now pics that would be awesome
for everyone to see
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RE: No Quarter's Journal - 2/11/2007 9:51:55 PM
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No Quarter
Posts: 1854
Joined: 4/18/2005
Status: offline
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Thanks Cawz, while I never thought of taking before pictures when I began, I'm planning on buying a digital camera in the next month or two so the current pics will come.
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RE: No Quarter's Journal - 2/15/2007 6:40:36 PM
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No Quarter
Posts: 1854
Joined: 4/18/2005
Status: offline
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Thursday - Arms
DB Curl 2x6@50lbs
EZ Bar Curl 2x6@100lbs
Close Grip Bench Press 2x6@160lbs
Skullcrusher 2x6@100lbs
Great workout, arms are officially back to regular strength and ready to blast into new territory (hopefully). I feel and see my extra effort in my diet paying off, I feel bigger than when I'm on creatine and I'm not even on creatine at the moment (besides a minimal amount in NO-Xplode).
< Message edited by No Quarter -- 2/15/2007 6:42:48 PM >
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RE: No Quarter's Journal - 2/18/2007 5:05:22 PM
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No Quarter
Posts: 1854
Joined: 4/18/2005
Status: offline
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Saturday - Bench Press
Bench Press 1x5, 1x2@215lb
Dips 10,7,5@5lbs
Standing Cable Chest Fly 3x8@40lbs
Cable Crunch 3x10@max
Reverse Crunch 3x8@5lbs
Finished one set at 215lbs, which means I'lll be going for 225lbs next week, hopefully I'll manage a set. Added weight to dips and reverse crunches successfully.
(in reply to No Quarter)
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RE: No Quarter's Journal - 2/19/2007 12:36:09 AM
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No Quarter
Posts: 1854
Joined: 4/18/2005
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Sunday - Deadlift
Deadlift 5x5@275lbs
DB Row 2x6@100lbs
Cable Row 2x8@170lbs
Good stuff. Still 215lbs though.
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RE: No Quarter's Journal - 2/19/2007 12:41:08 AM
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No Quarter
Posts: 1854
Joined: 4/18/2005
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Squat Deadlift Bench Press
Week 1 1x6@205lbs 3x6@225lbs 1x5@75lbs DBs
Week 2 5x5@225lbs 5x5@225lbs 5x5@165lbs
Week 3 2x5@245lbs 5x5@235lbs 5x5@175lbs
Week 4 4x5@245lbs 5x5@245lbs 5x5@185lbs
Week 5 2x5@255lbs 5x5@255lbs 3x5@195lbs
Week 6 0x5@265lbs 5x5@265lbs 2x5@205lbs
Week 7 2x5@265lbs 5x5@275lbs 1x5@215lbs
Week 8
A solid week 7. One more before a quick break, and a few new changes in my routine.
(in reply to No Quarter)
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RE: No Quarter's Journal - 2/20/2007 5:18:02 PM
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No Quarter
Posts: 1854
Joined: 4/18/2005
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Tuesday - Arms
DB Curl 6,5,3@50lbs
EZ Bar Curl 2x6,5@105lbs
Close Grip Bench 6,5,4@165lbs
SkullCrusher 3x6@105lbs
I felt good today, but for some reason I struggled with the weights and had lots of early failure. I suppose this new territory for the arms will take some time.
< Message edited by No Quarter -- 2/20/2007 5:19:18 PM >
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RE: No Quarter's Journal - 2/25/2007 3:40:07 PM
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No Quarter
Posts: 1854
Joined: 4/18/2005
Status: offline
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Squat Deadlift Bench Press
Week 1 1x6@205lbs 3x6@225lbs 1x5@75lbs DBs
Week 2 5x5@225lbs 5x5@225lbs 5x5@165lbs
Week 3 2x5@245lbs 5x5@235lbs 5x5@175lbs
Week 4 4x5@245lbs 5x5@245lbs 5x5@185lbs
Week 5 2x5@255lbs 5x5@255lbs 3x5@195lbs
Week 6 0x5@265lbs 5x5@265lbs 2x5@205lbs
Week 7 2x5@265lbs 5x5@275lbs 1x5@215lbs
Week 8 0x5@275lbs 4x5@285lbs 0x5@225lbs
Alright, there's my completed summary, one thing to keep in mind is that the "weeks" can be a bit misleading I actually completed this in 6 weeks by doing it in 5-6 day cycles instead of 7 day cycles.
I can't say I went as far as I wanted to go by the end of it, but I'm not entirely dissappointed, I did a set of bench press with 215 and actually benched 225 once which was groundbreaking for me. My deadlifts held up strongly to the increased weight and I imagine they'll keep pressing on hard when I start the next 8 week cycle, though it's hard to say if they'll beat my old record (sets of 5@345lbs). My arms are also back to full strength and teetering on the edge of new territory. The only thing that let me down were squats....squats my most hated and at the same time most respected exercise. I have something special in store for my legs on the next routine, something I've only considered for a moment and then passed off because I wasn't passionate enough to do. But I'll do a seperate post for that routine once it's done.
Now its time to rest up and focus on eating if at all possible, lifting commences again on Saturday March 3rd.
< Message edited by No Quarter -- 2/25/2007 3:44:17 PM >
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RE: No Quarter's Journal - 2/25/2007 4:13:17 PM
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No Quarter
Posts: 1854
Joined: 4/18/2005
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No Quarter's Routine Commencing Saturday March 3rd 2007 Points of emphasis: 1 day on, 1 day off scheduling Compound movements followed by smaller movements in super sets 4x6 or 3x6 On nearly all exercises (A rep scheme that works with Max-OT and Powerlifting routines) 20 REP SQUATS!!!
Goals - Bodyweight of 225lbs
- 4x6@225lbs Bench Press
- 4x6@355lbs Deadlift
- 1x20@225lbs Squat
- 4x6@135lbs Military Press
- 4x6@60lbs DB Curl
- 4x6@135lbs SkullCrusher
- 4x6@155lbs BB Row
Supplements - Animal Pak
- Animal Stak 2
- Animal M Stack
- Xceed
- ON Whey
Squat Day
Squat 1x20
Barbell Pullovers 1x10
Stiff Leg Deadlift 4x6
Smith Calf Raises 4x6
Reverse Crunch 4x6
Cable Crunch 4x6
Bench Day
Bench Press 4x6
Weighted Dips 3x6
Cable Chest Fly 3x6
Military Press 3x6
Bent Over DB Lat Raise 3x6
Skullcrusher 3x6
Deadlift Day
Deadlift 4x6
Cable Row 4x6
DB Curl 2x6
DB Shrug 2x6
EZ Bar Curl 2x6
< Message edited by No Quarter -- 3/11/2007 4:56:26 PM >
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RE: No Quarter's Journal - 3/4/2007 5:28:59 PM
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No Quarter
Posts: 1854
Joined: 4/18/2005
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Squat Day
(Compound) Squat 1x20@135lbs
(Superset 1) Stiff Leg Deadlift 4x6@185lbs
(Superset 1) Smith Calf Raises 4x6@265lbs
(Superset 2) Reverse Crunch 4x6@15lbs
(Superset 2) Cable Crunch 4x6@180lbs
20 Rep squats felt AMAZING today. I went below parrallel, as low as I could go and even paused at the bottom for a second to make sure there was no room for cheating. The reps went well until the 10th where it became a challenge, by 14 I was feeling light headed and dazed and by 17 I had to squeeze the last ounce of effort out of me to finish the last 3. Every other exercise was upped by 5-10lbs successfully, although the SLDL's were difficult to feel in my hamstrings today. Overall a very energetic and productive first day back. Don't think I lost any strength or weight since the week off. Bodyweight is 213lbs.
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RE: No Quarter's Journal - 3/10/2007 3:59:53 PM
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No Quarter
Posts: 1854
Joined: 4/18/2005
Status: offline
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Bench Day
Bench Press 4x6@185lbs
Weighted Dips 6,5,5,5@15lbs
Cable Chest Fly 4x6@50lbs
Military Press 6,5,4@105lbs
Rear DB Lat Raise 3x6@20lbs
Skullcrusher 2x6@95lbs
< Message edited by No Quarter -- 3/11/2007 4:45:40 PM >
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I'm such an idiot!!! 
....but it was otherwise a productive day compared to the last two. Was still stuck at 212lbs. This completes my 8 week cycle...onto the summary we go.
