RE: No Quarter's Journal
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RE: No Quarter's Journal - 7/1/2005 2:33:27 PM
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No Quarter
Posts: 1854
Joined: 4/18/2005
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Friday - Dumbell Chest / Biceps
Flat Dumbell Bench 3x6 @ 70
Decline Dumbell bench 3x6 @ 70
Incline Dumbell bench 2x6 @ 65
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Alternating Dumbell Bicep Curls 2x6 @ 50
Dumbell Hammer Curls 3x6 @ 40
EZ Bar Preacher Curls 3x6 @ 90
-From now on Friday Chest Days will be Dumbell Flys.
< Message edited by No Quarter -- 7/1/2005 3:36:38 PM >
(in reply to No Quarter)
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RE: No Quarter's Journal - 7/2/2005 2:26:04 PM
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No Quarter
Posts: 1854
Joined: 4/18/2005
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Saturday - Home Abs
Twisting Crunches 3x12
Leg Raises 3x20
Reverse Crunches 3x20
Seated Leg Tucks 3x20
Weighted Crunches 3x12 @ 15lbs
------------------
hour walking
I have to work all day tomorrow so tomorrow's routine was done today.
(in reply to No Quarter)
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RE: No Quarter's Journal - 7/5/2005 1:09:09 PM
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No Quarter
Posts: 1854
Joined: 4/18/2005
Status: offline
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Sunday
Hour walk
Monday
Hour walk, couldn't workout because I worked all day/night, so I'll shift every routine one day up.
Tuesday - Back/Quads
Wide Grip Pull Up 1x8
Dumbell Rows 2x6 @ 105lbs
Deadlifts 3x6 @ 235lbs
Weighted Hyper Extension 2x6 @ 45lbs
T-Bar Rows 2x6 @ 135lbs
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Squat 3x6 @ 235 lbs
Barbell Lunges 2x6 @ 135lbs
-Moved up on deadlifts, squats and barbell lunges
-Add T-Bar Rows back into the routine
(in reply to No Quarter)
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RE: No Quarter's Journal - 7/6/2005 12:56:07 PM
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No Quarter
Posts: 1854
Joined: 4/18/2005
Status: offline
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Wednesday - Barbell Chest/Triceps
Flat Barbell Bench 3x6@ 155lbs
Decline Barbell bench 2x6 @ 135lbs
Incline Barbell bench 2x6 @ 135lbs
Dips 1x6
----------------------
Cable Push Downs 2x6 @ 190lbs
Overhead Close Grip Bar Extension 2x6 @ 75lbs
Lying Tricep Extension 2x6 @ 75lbs
Close Grip Bench 2x6 @ 115lbs
Today I tried to focus on a maximum contraction, I kind of did it, but I think I need to practice more.
< Message edited by No Quarter -- 7/6/2005 12:57:29 PM >
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RE: No Quarter's Journal - 7/7/2005 7:56:34 PM
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pwolf66
Posts: 859
Joined: 12/5/2003
From: Montgomery Village, MD
Status: offline
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quote:
ORIGINAL: No Quarter
Thursday - Shoulder/Calves/Gym Abs
Standing Side Lateral Raises 2x6 @ 20lbs
Standing Barbell Shoulder Press 3x5 @ 115lbs
-I've been stuck at 115 pounds on the Barbell Shoulder Press for months now, for some reason it seems to not be moving 
Do more shoulder work. You need more sets. Up the reps to 6-8. Try this shoulder work out:
Standing Mil BB Press
Warmups (Slow and controlled)
55x10, 55x10, 75x6, 95x4, 125x1
Work Sets
115x6, 115x6, 115x6
Bent Over Lateral DB Raise (bent slightly forward at the waist, arms bent at a 90 degree angle, bring your elbows to slightly above your shoulders while keep your hands level with your elbows)
20x8, 20x8, 20x8
Seated Arnold DB Presses
40x8, 40x8, 40x8
Also noticed you seem to suffer when you don't have a spotter. When that happens, ditch the barbell and use dumbbells. A spotter really isn't needed when using DBs for benching and other pressing movements.
Paul
_____________________________
A friend helps you move, a true friend helps you move bodies.
(in reply to No Quarter)
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RE: No Quarter's Journal - 7/7/2005 10:49:18 PM
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No Quarter
Posts: 1854
Joined: 4/18/2005
Status: offline
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Thanks pwolf, I'll follow that routine exactly next Thursday.
(in reply to pwolf66)
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RE: No Quarter's Journal - 7/9/2005 2:02:49 PM
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No Quarter
Posts: 1854
Joined: 4/18/2005
Status: offline
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Saturday - Home Abs
Twisting Crunches 2x12
Leg Raises 2x20
Reverse Crunches 2x20
Seated Leg Tucks 2x20
Weighted Crunches 2x12 @ 15lbs
------------------
hour walking
I'm in a hurry so less sets today.
(in reply to No Quarter)
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RE: No Quarter's Journal - 7/11/2005 3:29:05 PM
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No Quarter
Posts: 1854
Joined: 4/18/2005
Status: offline
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Monday - Back/Quads
Wide Grip Pull Up 1x8
Dumbell Rows 2x6 @ 105lbs
Deadlifts 3x5 @ 240lbs
Weighted Hyper Extension 2x6 @ 55lbs
T-Bar Rows 2x6 @ 135lbs
---------------------
Squat 3x6 @ 240 lbs
Barbell Lunges 2x6 @ 140lbs
Another 5lbs added to squat, deadlift, lunges, and hyper extensions.
(in reply to No Quarter)
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RE: No Quarter's Journal - 7/12/2005 1:30:23 PM
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No Quarter
Posts: 1854
Joined: 4/18/2005
Status: offline
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Tuesday - Dumbell Chest/Triceps
Flat Dumbelll Bench 2x6@ 70lbs
Decline Barbell bench 2x6 @ 70lbs
----------------------
Cable Push Downs 2x6 @ 185lbs
Overhead Close Grip Bar Extension 2x6 @ 75lbs
Lying Tricep Extension 2x6 @ 75lbs
Close Grip Bench 1x6 @ 135lbs
Had a weak day today, and didn't finish my chest workout. I found myself struggling to even get the dumbells into position, the same ones that I did pretty well just a few days ago. Maybe I should have went to a lower weight but max-ot doesn't recommend doing it.
The weakness today could be from a number of causes. I didn't get to sleep until 3 in the morning, have been eating more junk food than normal, and could possibly be overtraining. I will get back into a regular sleeping pattern and stop eating crap completely starting now. If it's overtraining that caused the weakness today, I'll have to deal with it later, I got a 2 week vacation coming up in august which will be my first full week of rest in over 6 months.
(in reply to No Quarter)
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RE: No Quarter's Journal - 7/13/2005 1:33:48 PM
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No Quarter
Posts: 1854
Joined: 4/18/2005
Status: offline
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Wednesday - Shoulders/Calves/Gym Abs
Bent Over Lateral DB Raise 2x6 @ 20lbs
Standing Barbell Shoulder Press 3x6 @ 115lbs
Seated Arnold DB Presses 3x6 @ 40lbs
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Incline Leg Press Calf Raises 3x12 @ 540lbs
Standing Machine Calf Raises 3x8 @ 150lbs
--------------------
Cable Rope Crunches 2x10 @ Full rack
Weighted Hanging Leg Raises 3x6 @ 15lbs
Ab Machine 3x15 @ Full rack
-------------------
Hour walk
Shoulders felt great today. Arnold Presses are my new favourite exercise! Should set me back on track for shoulder gains, thanks alot Pwolf.
< Message edited by No Quarter -- 7/13/2005 1:35:12 PM >
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RE: No Quarter's Journal - 7/18/2005 12:04:25 AM
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No Quarter
Posts: 1854
Joined: 4/18/2005
Status: offline
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Sunday - Home Abs
Twisting Crunches 3x12
Leg Raises 3x20
Reverse Crunches 3x20
Seated Leg Tucks 3x20
Weighted Crunches 3x12 @ 15lbs
Worked all day, but I've been feeling even more motivated to exercise, did this routine at midnight.
(in reply to No Quarter)
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RE: No Quarter's Journal - 7/19/2005 12:51:12 PM
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No Quarter
Posts: 1854
Joined: 4/18/2005
Status: offline
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Tuesday
Wide Grip Pull Up 1x8
Dumbell Rows 2x6 @ 105lbs
Deadlifts 3x6 @ 245lbs
Weighted Hyper Extension 2x6 @ 45lbs
T-Bar Rows 2x6 @ 160lbs
---------------------
Squat 3x6 @ 245 lbs
Barbell Lunges 2x6 @ 135lbs
Good workout, another 5lbs to deadlift and squats. Squats are preformed with more ease than the deadlifts so I may want to lower or at least stop increasing my deadlift as rapidly.
Also my abs were aching yesterday and today from the workout on Sunday. I think the difference is from the supersetting I did. I went through all the exercises once with like 10-20 seconds inbetween. After going through them once I rested for a minute or two and did it again, and then a 3rd time after that. Super Setting the abs seems to work really well for me and is a good time saver.
Had a nap for an hour or so today, wow naps rock.
< Message edited by No Quarter -- 7/19/2005 2:33:24 PM >
(in reply to No Quarter)
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RE: No Quarter's Journal - 7/20/2005 1:48:35 PM
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No Quarter
Posts: 1854
Joined: 4/18/2005
Status: offline
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Tuesday - Dumbell Chest/Triceps
Flat Dumbelll Bench 2x6@ 60lbs
Decline Dumbell Bench 2x6 @ 60lbs
Incline Dumbel Bench 2x6 @ 60lbs
----------------------
Cable Push Downs 2x6 @ 180lbs
Overhead Close Grip Bar Extension 2x6 @ 80lbs
Lying Tricep Extension 2x6 @ 80lbs
Close Grip Bench 2x6 @ 135lbs
My chest was still struggling with 70's so I said **** it, and did 60's instead. Was still a decent workout. I think that I'm overtraining my chest because it's the only thing (besides abs) that I work 2x a week, and also the only thing that I don't seem to be gaining on. So logically I should do what is working with the rest oif my body - work it one time a week. So I'll carry on with this routine for this week, but next week I'll arrange it so that biceps/triceps are together on one day, and chest has its own day, with pressing movement and fly movements. Had an intense tricep workout today, they're still pumped as hell.
< Message edited by No Quarter -- 7/20/2005 1:56:04 PM >
(in reply to No Quarter)
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RE: No Quarter's Journal - 7/21/2005 12:16:25 PM
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No Quarter
Posts: 1854
Joined: 4/18/2005
Status: offline
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Wednesday - Shoulders/Calves/Gym Abs
Bent Over Lateral DB Raise 2x6 @ 20lbs
Standing Barbell Shoulder Press 3x6 @ 120lbs
Seated Arnold DB Presses 3x6 @ 40lbs
---------------------
Incline Leg Press Calf Raises 3x12 @ 540lbs
Standing Machine Calf Raises 3x8 @ 175lbs
--------------------
Ab Machine 3x15 @ Full rack
-------------------
Hour walk
The hanging leg raise thing is broken, and the cable rope crunches were being used so my ab workout got ripped off, but oh well. It was otherwise a great workout. I've started tanning to help with the beach look, will go out for about an hour today.
(in reply to No Quarter)
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RE: No Quarter's Journal - 7/22/2005 2:19:10 PM
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No Quarter
Posts: 1854
Joined: 4/18/2005
Status: offline
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Saturday - Dumbell Chest / Biceps
Flat Dumbell Flys 2x8 @ 35lbs
Decline Dumbell Flys 2x8 @ 35lbs
Incline Dumbell Flys 2x8 @ 35lbs
Pec Deck Machine 3x8 @ 230lbs
Cable Crossovers 2x6 @ 25 lbs
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Alternating Dumbell Bicep Curls 1x6 @ 50lbs
Barbell Bicep Curls 3x6 @ 95lbs
Dumbell Hammer Curls 1x6 @ 40lbs
EZ Bar Curls 3x6 @ 95lbs
Workout went well.
(in reply to No Quarter)
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. Work outs like that make me suck down a protein shake with pride.
