RE: No Quarter's Journal
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RE: No Quarter's Journal - 7/23/2005 1:25:37 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
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hour walk.
(in reply to No Quarter)
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RE: No Quarter's Journal - 7/25/2005 1:39:52 PM
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No Quarter
Posts: 1854
Joined: 4/18/2005
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Monday - Back/Quads
Weighted Wide Grip Pull Up 1x8
Dumbell Rows 2x6 @ 105lbs
Deadlifts 3x6 @ 225lbs
Weighted Hyper Extension 2x6 @ 45lbs
T-Bar Rows 2x6 @ 165lbs
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Squat 3x6 @ 245lbs
Barbell Lunges 2x6 @ 140lbs
lowered weight on deadlift to work on my form, dont want to injure my back anytime soon.
(in reply to No Quarter)
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[Deleted] - 7/25/2005 4:54:39 PM
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Deleted User
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[Deleted by Admins]
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RE: No Quarter's Journal - 7/25/2005 5:08:30 PM
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No Quarter
Posts: 1854
Joined: 4/18/2005
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Thanks Dae, it's inspiring to look at and imagine where I'll be in 6 months.
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RE: No Quarter's Journal - 7/27/2005 12:55:13 PM
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No Quarter
Posts: 1854
Joined: 4/18/2005
Status: offline
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Wednesday - Chest
Flat Dumbell Bench 2x6 @ 60lbs
Incline Dumbell Bench 2x6 @ 60lbs
Cable Crossovers 2x6 @ 25lbs
Flat Dumbell Flys 2x6 @ 35lbs
Decline Dumbell Flys 2x6 @ 35lbs
Pec Deck Machine 2x8 @ 210lbs
Dips 1x6
Worked all tuesday so chest day was today.
< Message edited by No Quarter -- 7/27/2005 1:13:07 PM >
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RE: No Quarter's Journal - 7/28/2005 12:06:49 PM
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No Quarter
Posts: 1854
Joined: 4/18/2005
Status: offline
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Thursday - Shoulders/Calves/Gym Abs
Bent Over Lateral DB Raise 2x6 @ 25lbs
Standing Barbell Shoulder Press 3x6 @ 120lbs
Seated Arnold DB Presses 3x6 @ 40lbs
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Incline Leg Press Calf Raises 3x12 @ 540lbs
Standing Machine Calf Raises 3x8 @ 175lbs
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Ab Machine 3x15 @ Full rack
Cable Cruncehs 2x8 @ 80kgs??
Weighted Hanging leg raises 3x8 @ 15lbs
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Hour walk
(in reply to No Quarter)
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RE: No Quarter's Journal - 7/29/2005 12:21:52 PM
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No Quarter
Posts: 1854
Joined: 4/18/2005
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Friday - Triceps / Biceps
Cable Push Downs 2x6 @ 80kg
Overhead Close Grip Bar Extension 2x6 @ 80lbs
Lying Tricep Extension 2x6 @ 80lbs
Close Grip Bench 2x6 @ 135lbs
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Alternating Dumbell Bicep Curls 1x6 @ 50lbs
Barbell Bicep Curls 2x6 @ 95lbs
Dumbell Hammer Curls 2x6 @ 40lbs
EZ Bar Preacher Curls 2x6 @ 75lbs
EZ Bar Curls @ 100lbs
This was the first day I've done biceps and triceps together for as long as I can remember. So how'd it go? Well much better I'd say. I was able to move the weight up on a few exercises and got all my sets done without failure. In fact I went to 8 reps on a few sets, something I rarely do on these workouts. So all in all, I had way more energy and managed to get a way bigger pump. Ready to up the weights on a few more exercises next friday.
Stoked for my abs tomorrow!
< Message edited by No Quarter -- 7/29/2005 12:23:00 PM >
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RE: No Quarter's Journal - 7/30/2005 1:27:24 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
A 3rd circuit didn't seem necessary today
Spent some time thinking about how I'll do the next year or so lifting. I have to consider rests, the strongman competition and cutting down. Heres the plan so far.
Early August-Mid August: Carry on with the routine I have right now. Keep bulking, keep looking for those gains.
Mid August-Early Sept: My first break. 10 days of no working out. Should have taken a break awhile ago so this is overdue to get me back on track to significant gains.
Mid Sept-End April: POWERLIFTING. Still workout the whole body but with less focus on smaller body parts. Big, compound movements with low reps to train for the strongman. Not sure which month its in yet but I'll look into it. BIG eating, I don't care what I look like, just care about strength, and winning that competition.
Early May-Mid May: 10 days rest.
Mid May-Sept: Cutting time. This will be my first time cutting, and if my earlier bulking works properly, I'm going to need it. Will do a ton of jogging to get cut, goals include the ever so hard to attain 8 pack.
< Message edited by No Quarter -- 7/30/2005 1:29:48 PM >
(in reply to No Quarter)
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RE: No Quarter's Journal - 8/1/2005 11:38:11 AM
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No Quarter
Posts: 1854
Joined: 4/18/2005
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Monday - Back/Quads
Weighted Wide Grip Pull Up 1x8
Dumbell Rows 2x6 @ 105lbs
Deadlifts 3x6 @ 225lbs
Weighted Hyper Extension 2x6 @ 55lbs
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Squat 3x6 @ 250lbs
Barbell Lunges 2x6 @ 145lbs
(in reply to No Quarter)
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RE: No Quarter's Journal - 8/2/2005 10:27:48 PM
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No Quarter
Posts: 1854
Joined: 4/18/2005
Status: offline
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Tuesday - Chest
Flat Barbell Bench 2x6 @ 165lbs
Incline Barbell Bench 2x6 @ 135lbs
Decline Barbell Bench 1x6 @ 155lbs
Cable Crossovers 2x6 @ 25lbs
Flat Dumbell Flys 1x6 @ 35lbs
Decline Dumbell Flys 2x6 @ 35lbs
Pec Deck Machine 2x8 @ 220
Dips 1x6
Finally had a spotter today. Not sure of the exact weight on the flat bench because I worked out like 12 hours ago. Solid day today.
(in reply to No Quarter)
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RE: No Quarter's Journal - 8/3/2005 9:00:55 PM
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Bigmike77
Posts: 621
Joined: 1/27/2005
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quote:
ORIGINAL: No Quarter
Thanks Dae, it's inspiring to look at and imagine where I'll be in 6 months.
Yea it def is, but the best feeling is when you set a goal, which you dont think youll make, but you still set that goal. And you find out that you actully beat the odds and completed that goal. That is what i feel is really inspiring to keep setting goals, and never stopping.
_____________________________
-Mike
Height:6'2
Weight:254
bf%-13.2
Age:17
Bench: 360
Squat: 475
Deadlift: 515
leg press: 965
**UPDATED:10/2/2005**
FYI: A peach a day, keeps the doctor away!
(in reply to No Quarter)
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RE: No Quarter's Journal - 8/5/2005 12:02:10 PM
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No Quarter
Posts: 1854
Joined: 4/18/2005
Status: offline
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Friday - Triceps / Biceps
Cable Push Downs 2x6 @ 80kilos
Overhead Close Grip Bar Extension 2x6 @ 85lbs
Lying Tricep Extension (Skullcrusher)2x6 @ 85lbs
Close Grip Bench 2x6 @ 135lbs
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EZ Bar Curls 2x6 @ 115bs
Alternating Dumbell Bicep Curls 1x6 @ 45lbs
Barbell Bicep Curls 2x6 @ 90lbs
Dumbell Hammer Curls 2x6 @ 40lbs
Straight Bar Preacher Curls 2x6 @ 75lbs
Huge weights on the EZ Bar Curls today, also moved up on Overhead Extensions and Skullcrushers. Sunburn was a pain in the ass when it rubbed against the gym equipment but I worked through it and did well.
(in reply to No Quarter)
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RE: No Quarter's Journal - 8/5/2005 3:06:29 PM
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No Quarter
Posts: 1854
Joined: 4/18/2005
Status: offline
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Powerlifting begins in a month and its time to start planning. Gonna start a basic program now and edit it as time goes on and I learn more about powerlifting.
Squat Day
Squat 4x5
Leg Press->Leg Press Calf Raises 2x5
Lying Leg Curl 2x5
Leg Extensions 2x5
Standing Machine Calf Raise 2x5
Incline Situps 4x20
Deadlift Day
Deadlift 4x5
Power Cleans 2x5
Lat Pull Downs 2x5
Good Mornings 2x5
Barbell Rows 2x5
Weighted Crunches 4x12
Bench Day
Bench Press 4x5
Incline Bench Press 2x5
Weighted Dips 2x5
Military Barbell Press 2x5
Close Grip Bench Press 2x5
< Message edited by No Quarter -- 8/5/2005 3:09:10 PM >
(in reply to No Quarter)
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RE: No Quarter's Journal - 8/6/2005 12:07:39 PM
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No Quarter
Posts: 1854
Joined: 4/18/2005
Status: offline
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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 Walk
solid ab workout.
(in reply to No Quarter)
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RE: No Quarter's Journal - 8/8/2005 12:38:37 PM
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No Quarter
Posts: 1854
Joined: 4/18/2005
Status: offline
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Monday - Back/Quads
Weighted Wide Grip Pull Up 1x8
Dumbell Rows 2x6 @ 105lbs
Deadlifts 3x6 @ 235lbs
Weighted Hyper Extension 2x6 @ 45lbs
---------------------
Squat 3x6 @ 255lbs
Barbell Lunges 2x6 @ 145lbs
Another 5lbs to squats, gotta love em. Today I looked at my abs and realized I've made some great improvements. Here I am trying to bulk up and my abs are showing more than ever. This is encouraging because it means when I cut in a year the 8 pack will come quite easily.
< Message edited by No Quarter -- 8/8/2005 12:39:45 PM >
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RE: No Quarter's Journal - 8/10/2005 1:13:09 PM
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No Quarter
Posts: 1854
Joined: 4/18/2005
Status: offline
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Tuesday - Chest
Flat Dumbell Bench 2x6 @ 60lbs
Incline Dumbell Bench 1x6 @ 60lbs
Decline Dumbell Bench 2x6 @ 60lbs
Cable Crossovers 2x6 @ 25lbs
Pec Deck Machine 2x8 @ 210
Dips 2x8
Flat Dumbell Flys 2x6 @ 35lbs
Decline Dumbell Flys 2x6 @ 35lbs
Incline Dumbell Flys 2x6 @ 35lbs
Had a killer headache but once I got to the gym I was able to work through it. Going to start making the jump to benching 65's and flying 40's next week with less sets.
(in reply to No Quarter)
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RE: No Quarter's Journal - 8/11/2005 12:42:52 PM
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No Quarter
Posts: 1854
Joined: 4/18/2005
Status: offline
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Thursday - Shoulder/Calves/Gym Abs
Standing Barbell Shoulder Press 3x6 @ 120lbs
Standing Side Lateral Raises 2x6 @ 20lbs
Arnold Press 3x6 @ 45lbs
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Incline Leg Press Calf Raises 2x10 630lbs
Standing Machine Calf Raises 2x 10 @ 220lbs
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Cable Rope Crunches 3x10 @ 87.5kilos
Weighted Hanging Leg Raises 3x8 @ 20lbs
Ab Machine 3x8 @ full rack
Moved up on arnold presses, standing machine calf raises and incline leg press calf raises.
Today I found this mocha espresso flavoring in my fridge, threw some in my whey shake along with some ice cubes and it tastes delicious! Feels like I went to starbucks for an iced cappucino.
(in reply to No Quarter)
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RE: No Quarter's Journal - 8/12/2005 1:52:57 PM
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No Quarter
Posts: 1854
Joined: 4/18/2005
Status: offline
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Woke up today at my friends house this morning feeling great, had a bowl of cheerios. My stomach ACHED and I had to run to the bathroom and puke them all up. Was very strange. Could be a sign of overtrainning because I didn't do any sort of drugs the night before.
So I went home and carefully drank a glass of water. That went down well so next I had a protein shake, followed by an apple and an energy bar. My stomach felt a little awkward but I decided to suck it up and go to the gym.
Friday - Triceps / Biceps
Cable Push Downs 2x6 @ 80kilos
Overhead Close Grip Bar Extension 2x6 @ 85lbs
Lying Tricep Extension (Skullcrusher)2x6 @ 85lbs
Close Grip Bench 2x6 @ 135lbs
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EZ Bar Curls 2x6 @ 115bs
Alternating Dumbell Bicep Curls 1x6 @ 50lbs
Barbell Bicep Curls 2x6 @ 100lbs
Dumbell Hammer Curls 2x6 @ 40lbs
Mostly the same as last week, a little more weight on the straight bar curls and the alt. dumbell curls. Decided to skip the preacher curls today, I'm not a big fan of the isolation exercises anymore. Suprisingly, I did just fine today and finished my workout 5-10 minutes early, covered in sweat.
The 2 weeks off are coming up shortly, they're really overdue.
< Message edited by No Quarter -- 8/12/2005 1:54:51 PM >
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Hopefully this won't affect my training 
