RE: No Quarter's Journal
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RE: No Quarter's Journal - 6/10/2007 5:22:46 PM
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No Quarter
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More rest occured. I took some time off and decided that I needed a change of pace to get myself back into things. I gave my new found injury more time to recover, then I decided to start up a Max-OT program up again.
First day went as follows:
Max OT - Week 1 - Day 1 - Legs
Squats 6,6,6 @ 225lbs
Leg Press 6,6 @ 450lbs
Stiff Leg Deadlift 6,6 @ 185lbs
Smith Calf Raise 6,6 @ 225lbs
Leg Press Calf Raise 6,6 @ 630lbs
Great day. Still sore while posting this quite a few days later, and I didn't even use my maximum potential so I wouldn't trigger any further injury.
Workout duration : 1 hour
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RE: No Quarter's Journal - 6/10/2007 5:28:18 PM
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No Quarter
Posts: 2502
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Max OT - Week 1 - Day 2 - Arms/Abs
EZ BB Curl 6,6 @ 95lbs
DB Curl 6,6 @ 50lbs
Bar Cable Curl 4 @ 150lbs
Skullcrusher 6,6 @ 95lbs
Cable Press Down 6,6 @ 150lbs
DB Kick back 6 @ 20lbs
Leg Lifts 12,12 @ 10lbs
Cable Crunch 10,10 @ 200lbs
Decline Crunch 6 @ 45lbs
Man, Max-OT makes this a long day (BTW I skipped the 2 forearm exercises because it was hurting my wrist that got a little banged up with Boxing training...) I haven't done an arm day for like a year, and I'm afraid to say I loved it.
< Message edited by No Quarter -- 6/10/2007 5:31:47 PM >
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RE: No Quarter's Journal - 6/10/2007 5:30:16 PM
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No Quarter
Posts: 2502
Joined: 4/18/2005
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Max OT - Week 1 - Day 3 - Shoulders
Military Press 6,6,6 @ 115lbs
Arnold Press 6,6 @ 40lbs
Side Lateral DB Raise 6,6 @ 25lbs
DB Shrugs 8 @ 100lbs
I didn't finish DB Shrugs because I felt a pain in my upper back. It feels like injuries are always around the corner these days... Otherwise another good workout with success on all sets.
< Message edited by No Quarter -- 6/10/2007 5:32:20 PM >
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RE: No Quarter's Journal - 6/12/2007 8:16:20 PM
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No Quarter
Posts: 2502
Joined: 4/18/2005
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Max OT - Week 1 - Day 4 - Chest
BB Bench Press 6,6,6 @ 175lbs
DB Incline Press 6,6,6 @ 60lbs
Weighted Dips 6,6 @ 15lbs
Switched Back day for Chest day because my back doesn't feel too great.
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RE: No Quarter's Journal - 6/14/2007 10:16:03 PM
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No Quarter
Posts: 2502
Joined: 4/18/2005
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Max OT - Week 1 - Day 5 - Back
Good Morning 6,6,6 @ 115lbs
Weighter Hyper Extension 6,6 @ 25lbs
Lateral Pulldown 6,6,6 @ 150lbs
Cable Row 6,6 @ 150lbs
Barbell Row 6,6 @ 115lbs
218lbs.
Went light to not aggravate my back.
First week is done and felt good. Max OT gives me a few changes and more weight will be added next week as well.
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RE: No Quarter's Journal - 6/16/2007 2:24:57 PM
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No Quarter
Posts: 2502
Joined: 4/18/2005
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Max OT - Week 2 - Day 1 - Legs
Squats 6,6 @ 245lbs
Leg Press 4,4,4 @ 450lbs
Stiff Leg Deadlift 6,6,6 @ 195lbs
Smith Calf Raise 6,6 @ 245lbs
Lying Leg Curl 6,6 @ 160lbs
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RE: No Quarter's Journal - 6/30/2007 3:58:49 PM
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No Quarter
Posts: 2502
Joined: 4/18/2005
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Max OT - Week 2 - Day 2 - Chest/Abs
Incline BB Bench Press 6,6,6 @ 115lbs
Flat DB Bench Press 6,6,6 @ 65lbs
Decline BB Bench Press 6 @ 135lbs
Cable Crunch 10,10 @ 200lbs
Decline Twisting Crunch 10,10 @ 45lbs
Workout time: 45mins
Comments: Wrists got hurt in boxing so I had to go lighter for most of this week. I also got attacked by 4 kids so I've taken a few days off to chill out because there was lots of weird muscle soreness and joint pain, likely from stress.
(in reply to No Quarter)
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RE: No Quarter's Journal - 6/30/2007 4:03:32 PM
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No Quarter
Posts: 2502
Joined: 4/18/2005
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Max OT - Week 2 - Day 3 - Back
BB Row 6,6 @ 115lbs
CG Pulldown 6,6 @ 150lbs
Wide Grip Pullup 6,6 @ Bodyweight
Cable Rows 6 @ 160lbs
Deadlifts 6,6 @ 225lbs
DB Shrugs 6 @ 100lbs
Another day done moderately carefully, special attention paid to wrists.
(in reply to No Quarter)
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RE: No Quarter's Journal - 6/30/2007 4:06:03 PM
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No Quarter
Posts: 2502
Joined: 4/18/2005
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Max OT - Week 2 - Day 4 - Shoulder/Triceps
Arnold Press 6,6,6 @ 45lbs
Military Press 6,4 @ 115lbs
Side Lat Raises 6,6 @ 30lbs
Skullcrusher 6,6,5 @ 100lbs
Cable Press Down 6,6,6 @ 160lbs
Good day. Ready for more weight.
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RE: No Quarter's Journal - 6/30/2007 4:07:30 PM
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No Quarter
Posts: 2502
Joined: 4/18/2005
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Tried to do biceps today, but it was too rough on my wrists. As I was warming up it hurt so I just gave up. I'm feeling pretty discouraged, because all my workouts are lighter, some aren't doable, and my diet's been weak. I'm feeling very unmotivated at this point.
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RE: No Quarter's Journal - 6/30/2007 4:37:31 PM
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No Quarter
Posts: 2502
Joined: 4/18/2005
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Trying to get my diet in order as best I can. I think I'm going to try a mostly liquid diet. It's not the best thing to do but it's better than what I've been doing thus far. I'll have 1 large healthy meal everyday at work and aside from that I'll have about 5 protein shakes a day.
The shakes will look like this:
2 Cups 1% Milk
1 Scoop 6 Star Body Fuel
1/4 Cup Quinoa
.5 Tbsp Olive Oil
1 Large Banana
Calories: 700
Protein: 43
Carbs: 86
Fat: 18
Puts my calories up to or over 4500/day. Now to see if I can make it happen, get my wrists feeling better, and get the intensity into my routine again.
(in reply to No Quarter)
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RE: No Quarter's Journal - 7/7/2007 3:02:46 PM
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No Quarter
Posts: 2502
Joined: 4/18/2005
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Max OT - Week 2 - Day 5 - Biceps/Abs
BB Curl 6,6,4 @ 85lbs
Hammer Curl 6,4 @ 45lbs
EZ Bar Curl 5,4 @ 95lbs
Leg Lifts 15,15 @ 10lbs
Cable Crunch 20,12 @ Rack
Got through a biceps day, wrists only a little sore, went lighter to not aggravate them.
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RE: No Quarter's Journal - 7/7/2007 3:06:34 PM
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No Quarter
Posts: 2502
Joined: 4/18/2005
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Max OT - Week 3 - Day 1 - Legs/Calves
Squats 5,4 @ 255lbs
Leg Press 6,6,6 @ 360lbs
Stiff Leg DL 6,6 @ 195lbs
Leg Press Calf Raise 6,6 @ 630lbs
Decent day, failure on squats but I pushed hard and got a good leg workout. Leg Presses are done with as large a range of motion as I can get, knees to my chest.
(in reply to No Quarter)
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RE: No Quarter's Journal - 7/7/2007 3:09:02 PM
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No Quarter
Posts: 2502
Joined: 4/18/2005
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Max OT - Week 3 - Day 2 - Chest
Flat BB Bench 6,5,4 @ 185lbs
Incline BB Bench 6 @ 135lbs
Dips 6 @ 25lbs
Shortened workout today. Definitely lost some strength on my chest. I blame it mostly on diet and a little on minor injuries.
(in reply to No Quarter)
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RE: No Quarter's Journal - 7/30/2007 9:15:09 PM
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No Quarter
Posts: 2502
Joined: 4/18/2005
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Hey guys, sorry I fell off again. I don't know how much I've mentioned this but my buddy from work challenged me to a boxing match (not proffessional), and I accepted. Since typical weightlifting isn't the most practical way to be a good boxer, I shifted my attention more towards boxing. Some of this really inhibited weightlifting (tired, short on time, shin splints, sore wrists, misc injuries).
Anyways with that said, here's the fight if anyone's interested in watching (I'm the tall pale guy):
http://youtube.com/watch?v=dII3KcpCLcU
It was a fun challenge, definitely something new and fresh to work towards. I learned the basics of boxing, tried to get my cardio going, and did what I could. The fight itself was also a real good time. I was much bigger than him, but he's a black belt in tae kwon do, a marathon runner, and his dad was a golden gloves boxer, so I took him seriously when challenged me.
(in reply to No Quarter)
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RE: No Quarter's Journal - 7/30/2007 9:33:59 PM
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No Quarter
Posts: 2502
Joined: 4/18/2005
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Jumping back into weightlifting. I don't expect to get far because I'm going to San Francisco for a music festival in two weeks, followed by Ontario to visit family, followed by Australia on a holiday work visa for a year or two. Of course in Australia once I settle down somewhere and get a job I'll find that burning desire to lift again, so I won't be gone long.
Anyways, for the time being I'm at least going to help maintain stuff. I did a full body workout, one set per bodypart with lower than usual but still challenging weight. I'm down on strength but I'm not a numbers man anymore, I feel pretty good about myself. Without further ado:
Pull Day:
Deadlift 4x6@225lbs
Barbell Row 3x6@115lbs
Lateral Pull Down 2x6@150lbs
DB Curl 1x5@50lbs
Bodyweight is still lingering around 217lbs.
I made up a new style of routine, I call it 4321. Basically 3 days: push,pull,leg (which I use all of the time)....but 4 sets of the compound lift, 3 sets of the largest secondary muscle group, 2 sets of the smaller secondary muscle group, and one set isolation on the smallest muscle group (so it's basically an isolation exercise or abs). 6 reps for all the sets, and everything should be done in under 40 minutes.
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RE: No Quarter's Journal - 8/2/2007 2:20:20 PM
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grantoiz
Posts: 1137
Joined: 6/17/2006
From: cheshire, england
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excellent boxing match there, your prity good, both of you actually have decent technique. you prity much battered the other guy, but id say your at least 15 pounds heavier so its understandable, but weldone anyway!
_____________________________
height 5'9 weight 193 lbs b.f 16
NEW BENCH VIDEO 245 *10
http://video.google.co.uk/videoplay?docid=-3633862719544729670
BENCH PRESS NEW EST MAX 325 LBS
deadlift : 450 lbs
barbell rows : 220 * 11 http://video.google.co.uk/videoplay?docid=514366873051079698&hl=en-GB
close grip bench press : 235 * 4
squat : 315 ! :@
(in reply to No Quarter)
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RE: No Quarter's Journal - 8/2/2007 3:35:28 PM
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No Quarter
Posts: 2502
Joined: 4/18/2005
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Thanks grantoiz. I figured I should try and do things the proper way instead of doing it how most people do it (swinging wildly). There's still alot of things I need to improve but for a first fight I'm not going to expect perfection.
(in reply to grantoiz)
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RE: No Quarter's Journal - 8/2/2007 3:41:47 PM
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No Quarter
Posts: 2502
Joined: 4/18/2005
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Push Day
DB Bench 4x6@60lbs
DB Shoulder Press 3x6@45lbs
Skullcrusher 2x6@95lbs
Wrist Curls 15/10@20lbs
Numbers are down. But I'm feeling good.
Weight is 218lbs.
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RE: No Quarter's Journal - 8/7/2007 7:15:44 PM
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No Quarter
Posts: 2502
Joined: 4/18/2005
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Leg Day
Squat 4x6@185lbs
Stiff Leg DL 3x6@155lbs
Uni Leg Press Calf Raise 2x6@135lbs
Cable Crunch 20@150lbs
Turns out my right wrist is hurting again. So much for feeling good. I was feeling particularily uninspired and weak today but I pushed through. Didn't go hard on the weights because of my lack of mental clarity and recent reocurring wrist injury.
< Message edited by No Quarter -- 8/12/2007 7:02:41 PM >
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