Thread: Quoi's Path

Went to the renasance fair yesterday for 6 hours of FUN!!!! Just awesome as I felt at home!!!!! JUST AWESOME!!!!

Monday Back/bi

bb row 110x6 130x8 130x8 130x8 130x8 130x8 130x8 130x8 110x10

Db row 75x8 75x8 75x8 75x8 75x8

Reverse flys 50x8 50x8 30x10

pullups 10 8 6 W+10 4 4 later 6 6 3 negatives

BB curl 50x10 65x8 65x7 65x7 55x7+4 55x7+4 the weight was slipping !!

Today Chest and TRIs

Woke up late since i was frekin tired after yesterday with 6 hours of walking!
So volume was cut down but is all good as my wrist can recover!

BB bench press 80x10 120x8 120x8 120x8

Incline BB Bench 115x6 115x6 115x8

Skullcrushers 70x15 70x15 70x15 70x12 as my shoulder was hurting

...still the tris were actually pumped and it was hard to close my arms as they were TIGHT!!!

CG bench 105x8 105x8 105x8

Dips 10 8 8 STRONGER!!!! MUHAHAHA!!!!

Tonight I DID

Conditioning

Burpee hell 20 burpees then jog 20 sec 20 jog 20 jog
1min rest
10 burpees 20 pushup kindas 20 crunches 15 sec sprint repeat for a total of three times
1min rest
10 burpees 20 squats 20 mouintain climbers 15sec sprint again total three times
then about a min later 15 sec sprint 10 burpees
WOOOOOOOOO Heart was beating!!!!

Awesome pump in the tris for a lower volume it was amazing and a pump in the chest wow!!!

Have a good night!!!!

SUNDAY
I did conditioning

DIE OF DESTINY = 20 mins where you do what you roll and continue unti ime is out
FUN!!!!!!!!!!!!!

Monday

BB ROW 6 sets of 125x6 120x8
DB row 3 sets 80x6 60x10 60x10
Pullups weighted 20x6 x5 BW 8 6 6 late 8 6
BB curls 65x8 65x7 65x7 55x8 55x8
Hammer curls 25x8 25x8 25x8

TUESDAY

Bench Press 110x6 110x6 120x6 120x6 120x6 130x8
INcline 110x8 3 sets
Skullcrusher 80x10 80x10 80x10 80x10
Close Grip 110x10 110x8 110x7 80x15
Dips 10 10 10


Just a quik update been really busy but the conditioning and today was awesome!!!!!

Todaay For condittioning

15 min sprint
15 sec sprint x 45 sec recovery

Will get to journals later!!!!

Good job mayne.


High 5 for progress!

THNKS!!!!! High five back woooo!



I made a mistake lol the BB rows are suppose to be 6 sets of 135 !!!!!!!lol

BACK/BI

bb row 135x8 135x8 135x8 135x8 135x8 110x10
db row 80x6 80x6 80x8 80x8 60x10
pullups w20lbs 5 5 5 bw 8 8
bb curls 70x8 70x8 70x8 55x8 55x8 55x8+3
hammer curls 27x8 25x8 25x8

Good day.

Yesterday did Die of destiny for 20 mins and it was FUN!!!!

Wow life keeps me from updating lol!

nice workout. and its ok to have a life and miss a post every now and then just dont go away and never come back

So I have taken thurs and friday off and will be taking this week off for spring break as my body is freaking!!! tired. I will still do conditioning and I did it today, tommorrow, tuesday, friday sat, and sunday!!!

Anyway I'll update what I do for conditioning and talk to you guys!!!

go out and have some fun quoi. see ya when you get back

HEY!!!!! I'm back to training this week WOOOOO!!!!! I never thought I miss it so much but I did!!! Now I'm really happy!!!!!! This week I'm doing the same routine as I have STARTED TO CUT so I want to see here my strength is at. Then next week I hopefully strt a new routine!

Monday!!!!
Back and Bis
BB ROW 110x8 130x8 130x8 130x8 130x8
DB Row 50x8 70x8 70x8 70x8 70x8
Pullups 10 8 8 6 6
BB Curl 70x8 70x8 70x6 55x8 55x8
Hammer curl 25x8 25x8 25x8

Suprisingly mys STRENGTH WAS UP! My muscle endurance though was not lol!!!

Anyway good to be back!! I look forward to checking out everyones journals and being part of the foum again!

Back/ bis

BB row 110x8 140x6 140x6 140x6 140x6 140x6
DB Row 80x6 80x6 80x6 80x6 60x10
Pullups W 20x 5 3 BW 6
BB curls 70x8 70x7 70x6 55x8 55x8
Hammer curl 25x8 25x8 25x8

Weird my strength feels like it went way up since the cut??? Except my muscle endurance has suffered lol!
Still a great workout!

Bench 80x10 130x8135x6 135x6 135x6 135x6
Incline Bench 115x6 115x6 115x6 115x6
Skullcrushers 70x10 70x10 70x10 70x10 70x10
CG Bench 115x8 115x8 115x8 115x8
Dips Bwx15

Nice wotkout!!!!! Right after I felt so good I did 15 mins of conditioning
30 crunches 10 leg lifts 20 mt climbers 20 squats 15 sec sprint REPEAT fo the duratation then 10 burpees! Awesome!!!

So I've decided that after this week I will start bulking again as I really want to get stronger!

Nice workout buddy.

One thing I'd change though. I would put CG bench and dips in front of skullcrushers.

very nice workout and i agree with plasch you should put those two in front.

Hey guys whats up???!

Back / bis

BB row 130x8 150x6 150x6 150x6 150x6 150x6 150x6
Db Row 85x6 85x6 85x6 85x6 60x10
Pullups 10 10 8 Negatives 5 5
BB curl 70x8 70x8 60x8 60x10 60x8
Concentration curls 25x6 25x6 30x 4 + 2

Good workout!! though I need a new routine......... Any ideas???

I'm going to be gone Mon-Wed for FBLA so my routine is going to be different. So I'll update you guys when I Can!

k just keep us updated i wanna see how this all goes for ya.

well!!!!! I just got back and took 5th with my team in network design! The whole conference was sweeeeeetT!!!!! I had alot of new experiences and fun!!!!! Tommorrow I will start training again....My diet was screwed but I had fun and tried some new food which was beautiful!!

hey quoi-
Glad ya had fun!
a couple things to mantion, if I may?
I see two horizontal pull: BB Rows and DB Rows and only 1 vertical pull: Pull Ups.

I also saw that someone else mentioned about putting the dips in ahead of the others, as dips can go as a tris or chest.

'cause you almost have more exercises for a small muscle (tris) than a large muscle (chest)

Keep hittin' it...#'s are looking good!

Originally Posted by Quoi

well!!!!! I just got back and took 5th with my team in network design! The whole conference was sweeeeeetT!!!!! I had alot of new experiences and fun!!!!! Tommorrow I will start training again....My diet was screwed but I had fun and tried some new food which was beautiful!!

glad to hear you had fun. now get workin did you meet any interesting people?

Hey everyone!!1 Burner I dont know what else to do for my verticAL EXCERSISES!
tHANKS rUBES i'M STARTING BACK!

Friday
Deadlift 150x6 200x10 200x9 200x8 200x7 200x6 200x5 Wow that was hard!!! I need to buy more weight!

ATG Squats as deep as I can 200x8 200x8 200x8 200x8 200x8
Shoulder Press 25x10 25x10 30x5 +5

Saturday
Cg Bench 130x8 130x8 130x8 130x8 80x15
skullcrusher 60x10 80x10 80x10 80x10
bb curls 75x8 75x8 75x8 60x8
concentration curls 25x8 30x6 30x6
lat raises 32x10 32x10 32x10 Not perfect form but I get stronger when I dont!

Standing calf Raise 130x20 130x20 130x20



And today I did DIE OF DESTINY!!!! For 20 mins!

Anyway this week I have my camping trip so my routine will again be different! Also I've started a 5-6 week cut to get rid of this flab and fat on me that is really annoying!!

Have a good rest of the day and a Great Easter!

Originally Posted by Quoi

Hey everyone!!1 Burner I dont know what else to do for my verticAL EXCERSISES!

Add a 2nd vertical.
This was and will be my back workout
1) Wide grip: Pull Ups -or- Pull Downs
2) Reverse Grip Pull Downs -or- chin Ups

I did alternating angles:
1) Wide Grip...whatever: Pull Ups/pull-downs, machine pull downs...
2) Wide Grip BB Rows, etc
3) Narrow Grip: Pull Downs or Chin Ups
4) Narrow Grip: DB Rows, or machine rows

**On exercises 1 and 3, I'd go heavy, 2 and 4, higher reps.
It seemed to work for me.


either way...keep it balanced.

Originally Posted by Quoi

Hey everyone!!1 Burner I dont know what else to do for my verticAL EXCERSISES!
tHANKS rUBES i'M STARTING BACK!

Friday
Deadlift 150x6 200x10 200x9 200x8 200x7 200x6 200x5 Wow that was hard!!! I need to buy more weight!

ATG Squats as deep as I can 200x8 200x8 200x8 200x8 200x8
Shoulder Press 25x10 25x10 30x5 +5

Saturday
Cg Bench 130x8 130x8 130x8 130x8 80x15
skullcrusher 60x10 80x10 80x10 80x10
bb curls 75x8 75x8 75x8 60x8
concentration curls 25x8 30x6 30x6
lat raises 32x10 32x10 32x10 Not perfect form but I get stronger when I dont!

Standing calf Raise 130x20 130x20 130x20



And today I did DIE OF DESTINY!!!! For 20 mins!

Anyway this week I have my camping trip so my routine will again be different! Also I've started a 5-6 week cut to get rid of this flab and fat on me that is really annoying!!

Have a good rest of the day and a Great Easter!

very nice workout. and good luck on your cutt im gettin ready to start doing that too summers almost here

Thanks for the comments and help!
So next week I'll add in a narrow grip pullup or chinup< is that good?
Rubes how are you going to cut? i'm dwn to 1500 calories a day..........!

TODAYS

Bench 110x8 110x8 140x8 140x8 <<worked on form
Incline Bench 120x6 120x6 120x6
BB Row 155x6 155x6 155x6
Db row 85x6 85x6 85x6
Pullups W 25 lbs x6 x5 x5+ 4
Dips W 25 lbs x10 x10 x10

im taking it down to about 2000cal a day maybe less and im going to lay off the weight gainer that i've been taking too.

Well Ive been gone for my camping trip and for for the past three days since I've been back I've been sick so my diet and training went out the window, more than anything now I just feel tired but I'm planning by monday I'll be back!

hey it was a lil vacation dont worry about it. now just get back to work and work hard.

^^^YEP
I already feel better! I might even do a mini workout today!

listen to your body and when you are good to go, as Rubes said: hit it and hit it hard, bro