No Quarter's Journal

Hey whats up, I just registered today after lurking for awhile and thought I'd take advantage of this by starting a journal.

Anyways some background information...I'm 16 years old, I've been working out on and off for almost 2 years. I'm 6'3 and about 190lbs. I have no real specific goals besides increasing my all around body strength, although I'd really like to have better defined abs (who doesn't?). My workout is based on Max-OT, though I don't follow it religiously it seems to be the most no-nonsense-routine out there, and I owe alot to it. For supplements, I've tried creatine and have had alot of success since, though I'm not sure if I really needed the creatine all along. So for now I'll just take a protein shake 2x a day. Also on a random note, my cardio is limited because I've developed shin splints and would like to avoid running.... So without further ado this is my weekly routine by memory.

Mondays - Legs/Abs
Squats
Deadlifts
Leg Extensions
Lying Leg Curls
Incline Leg Press
------
Weighted Crunches
Hanging Leg Extensions
Cable Rope Crunches

Tuesday - Chest/Cardio
Dumbell Chest Press
Flat Bench Press
Decline Bench Press
Incline Bench Press
Machine Chest Flys
------
Stairmaster

Wednesday - Back/Shoulders/Triceps/Abs
Lat Pull Downs
Pull Ups
------
Standing Barbell Press
Barbell Shrugs
------
Dips
French Press
------
Cable Rope Crunches
Hanging Leg Raises

Thursday - Cardio
Stairmaster
Bike

Friday - Biceps/Abs
Alternating Dumbell Curls
Hammer Curls
E-Z Bar Curls
Barbell Curls
------
Weighted Crunches
Cable Rope Crunches
Hanging Leg Raises


As I do them this week I'll put some numbers to the exercises to give you a general idea of what I can do, and to keep track of any gains. I'll also try to put together a general diet plan over the course of this week. Thanks for reading, and wish me luck.

Monday, April 18th 2005 --- Legs/Abs

Squats 2x6 @ 155 lbs
Deadlifts 2x6 @ 185 lbs
Machine Leg Extensions 3x8 @ 150 lbs
Machine Lying Leg Curls 3x8 @ 150 lbs
Incline Leg Press 2x6 @ 360 lbs
Incline Calf Raises 2x10 @ 360 lbs
------
Weighted Crunches 2x15 @ 45 lbs
Hanging Leg Extensions 2x12 @ bodyweight
Cable Rope Crunches 3x10 @ 140 lbs

notes:
Next week will do 3 or 4 sets of squats
Need to learn how to do deadlifts properly
Added incline calf raises to my routine

Tuesday - Chest/Cardio
Dumbell Chest Press 1x8 @ 50lbs
Flat Bench Press 2x6 @ 150 lbs
Decline Bench Press 2x6 @ 145 lbs
Incline Bench Press 2x6 @ 115 lbs

Notes
-Right elbow is hurting after excessive strain, probably due to locking my arm, need to avoid doing this from now on.
-Chest Flys hurt my elbows, will take a temporary break from them

April 20th Wednesday - Back/Shoulders/Triceps/Abs
Machine Lat Pull Downs 3x8 @ 145lbs
Pull Ups 1x8 @ bodyweight
Standing Barbell Press 3x6 @ 90 lbs
Barbell Shrugs 3x8 @ 185 lbs
French Press 4x8 @ 50 lbs
Dumbell Rows 3x8 @ 80 lbs
T-Bar Rows 3x8 @ 135 lbs


notes:
-Removing dips from my workout and adding T-Bar Rows and Dumbell Rows
-The weights I'm doing are too light, going to try to raise by a few pounds to be exhausted by 6 reps
-Been slacking on my cardio and abs but they're not a very high priority for me at this point
-No school on friday and I might skip classes tomorrow so I'll be missing a good portion of my routine this week

An Average Day's Diet:
7:30 Breakfast 1: Bowl of vector cereal + 1 cup of milk
Protein: 15g
8:00 Breakfast 2: Protein shake--approx 3 cups of milk and 31 g of "natural whey gourmet" chocolate protein powder
Protein: 48g
11:00 Lunch 1: 12 inch ham/turkey/beef sub (it varies)
Protein: ???
1:00 Lunch 2: 2 cups chocolate milk, small can of tuna
Protein: 36g
3:00 Lunch 3: Protein shake--approx 3 cups of milk and 31 g of "natural whey gourmet" chocolate protein powder
Protein: 48 g
6:00 Dinner: Completely random, 2 cups of milk
Protein: Varies...25g+
Snack : Random snack food
Protein: Varies...5g+
Total Protein: 177g



Breakdown of what I eat (grams):
Item-----------------Protein---------Calories------------------Carbs--------------Fat
1 cup milk---------------9-----------108-------------------------12----------------3
31g scoop whey---------21----------120--------------------------5----------------1
55g vector cereal--------6-----------215-------------------------44----------------3
small can of tuna--------18----------110--------------------------2----------------3
Sub sandwich-----------???----------???-------------------------???---------------???

Well after missing thursday and friday I've slowed my progression but I did a bit of working out inbetween to help out. Anyways, today was a good leg day and included an hour of walking afterwards which almost never happens.

Mondays - Legs
Squats 3x5 @ 185 lbs
Leg Extensions 3x8 @ 150 lbs
Lying Leg Curls 3x8 @ 150 lbs
Incline Leg Press 3x8 @ 360 lbs
Incline Calf Raises 2x8 @ 360 lbs

notes
going to move deadlifts to my back day
removing abs to keep the focus on my legs
leg extensions and lying legs curls will be increased to 160lbs each
more squatting felt good, moved up quite a bit but not quite ready to move up next week
psyched for chest tomorrow

Tuesday April 26 -Chest
 
Dumbell Chest Press 2x8 @ 45lbs
Flat Bench 3x5 @ 155lbs
Decline Bench 3x6 @ 145lbs
Incline Bench 5x6 @ 115lbs
 
Notes
all around good day for chest
decline and flat bench will stay where they are next week, incline will be increased 5lbs
gonna go run for an hour or so later on
going to rearrange my wednesday thursday friday workouts too look like this:
 
Wednesday Shoulders/Back
Standing Front Dumbell Raises
Barbell Shrugs
----------------------------
Dumbell Rows
Standing Barbell Press
T-Bar Rows
Lateral Pull Downs
Deadlifts
 
Thursday Biceps/Triceps/Forearms
Alternating Dumbell Curls
E-Z Bar Curls
Straight Bar Curls
Hammer Curls
---------------
Dips
Cable Push Downs
French Press
---------------
Barbell wrist curls
Winding weight on a rope
 
Friday Abs/Cardio
Cable Rope Crunches
Weighted Crunches
Hanging Leg Raises
----------------
15 minutes stairmaster
30 minutes jogging
 
 
 

Wednesday April 27th Shoulders/Back
Standing Front Dumbell Raises    1x8 @ 25 lbs
Barbell Shrugs                         2x8 @ 155 lbs
----------------------------
Dumbell Rows                          3x7 @ 80 lbs
Standing Barbell Press               3x5 @ 100 lbs 
T-Bar Rows                             2x8 @ 140 lbs
Lateral Pull Downs                    *DO TOMORROW*
Deadlifts                                 *DO TOMORROW*
 
Notes
-Had a decent workout today, I was in the ****tiest mood this morning and, like always, lifting helped me get some of that frustration out of me
-class was cut short today...I"ll do my last two exercises tomorrow instead.
- my lower back is hurting a bit, I think it's from the T bar rows...will have to be more careful, but maybe its really just sore...

Thursday - Abs
 
Cable Rope Crunches 3x15 @ 150 lbs
Weighted Crunches 2 x 15 @ 35 lbs
Hanging Leg Raises 3 x12
 
notes
overall poor day, need to find more effect ab exercises

Friday Biceps/Triceps/Forearms
Alternating Dumbell Curls 2x8 @ 45 lbs
Straight Bar Curls 2x8 @ 85 lbs
Hammer Curl Bar  5x8 @ 80 lbs
---------------
Cable Push Downs 3x8 @ 150 lbs
French Press 5 x 8 @ 60 lbs
---------------
Barbell wrist curls 2x8 @ 60 lbs
Winding weight on a rope 2x @ 10 lbs 
 
-Good day, i'll be really sore tomorrow
-went to GNC to restock on whey protein, there was a tub of the stuff i normally buy on sale for 20$! (originally 100$) reason being that it expires in 2 months. I can easily devour that stuff in 2 months so it was a damn good deal.
-I really gave it my all on this hammer curl bar that I usually never use. It felt good having those huge weights on each end and having everyone watch in awe  My biceps are my biggest bragging rights in that class so I love showing those kids how its done every friday


 

Mondays - Legs
Squats 3x6 @ 185 lbs
Leg Extensions 3x7 @ 160 lbs
Lying Leg Curls 3x7 @ 160 lbs
Incline Leg Press 3x8 @ 360 lbs
Incline Leg Press Calf Raises 2x6  @ 360 lbs
 
decent day but i think i hurt my lower back.

Tuesday - Chest - May 3rd 2005
Dumbell Chest Press 3x6 @ 45 lbs
Flat Bench 3x5 @ 160 lbs
Decline Bench 2x6 @ 145 lbs
Incline Bench 2x5 @ 135 lbs
Machine Chest Flys  3x8 @ 124 lbs
 
notes
-decent day, my chest is so tired
-for some reason I failed really easily near the end, think I might be getting sick..
-lower back and elbow dont hurt 
 
 

Back/Shoulders Wednesday May 4th

Standing Barbell Shoulder Press 4x6 @105bs
Barbell Shrugs 3x9 @ 195lbs
T Bar Rows 4x8 @ 150lbs
Pull Up 1x8
Dumbell Rows 3x7 @ 80lbs
Deadlifts 2x6 @ 135lbs
Standing Front Dumbell Raises    1x8 @ 25 lbs

Biceps/Triceps Friday May 6th
Straight Bar Curls 3x7 @ 90lbs
Hammer Bar Curls 6x8 @ 85lbs
---------------
Cable Push Downs 4x8 @ 150lbs
French Press 4x6 @ 65lbs

Mondays - Legs
Squats 3x6 @ 185lbs
Leg Extensions 3x6 @ 170 lbs
Lying Leg Curls 3x6 @ 170 lbs
Incline Leg Press 2x6 @ 360 lbs
Incline Incline Calf raises 1x8 @ 360lbs

Tuesday - Chest
Dumbell Chest Press 1x6 @ 50lbs
Flat Bench Press 2x6 @ 170 lbs
Decline Bench Press 2x6 @ 160 lbs
Incline Bench Press 4x6 @ 125 lbs
 
good workout, my chest is definitely gaining mass and strength. I just watched a bunch of videos of fights on the net tonight and for some reason I feel inspired to work out harder tomorrow.