Quagmire911 Lifting Journal

[Warboss Alex]

Great workout.

With chins, consolidate your strength before moving up in weight. If you get 8 difficult reps, you'd do better to stay at the same weight until you're getting 8 easy reps than keep trying to progress every single workout.

With abs, don't worry so much about getting PR's. Just make sure they get worked, same as curls. If you can progress with them fine, if you can't, also fine.

 

[Quagmire911]

Great workout.

With chins, consolidate your strength before moving up in weight. If you get 8 difficult reps, you'd do better to stay at the same weight until you're getting 8 easy reps than keep trying to progress every single workout.

With abs, don't worry so much about getting PR's. Just make sure they get worked, same as curls. If you can progress with them fine, if you can't, also fine.

Thanks . As long as the big three are on the right tracks ehhh...

 

[Warboss Alex]

Thanks . As long as the big three are on the right tracks ehhh...

the big three will always be proportionate to your overall size and progress.

 

[Quagmire911]

Time to take a break

Wednesday

I think it's time to take a break. Been about 12 weeks non stop and I think my body has had enough. I've read its good to taketime off after 8-12 weeks , but my reason is that I think my CNS or whatever is fried. Basically I attempted to do 2.5kg more than last week on bench and squat, and barley managed a rep. This to me seems like a problem other than to do with muscles, as they feel fine. I have also been feeling sluggish recently. It's a good time anyway as I have several exams this month. My next day back will be Saturday the 19th which is in two and a half weeks, most of my exams will be over by this point. I will use this time to lose the tiny bit of fat gain I have and lean up a tiny bit, and do basic conditioning work.

I also did some sledgehammering tonight after the failed weights session, so thats good GPP. Will do this again on Saturday and some more in the next few weeks.

Current stats:
Deads-2x5-In 12 weeks 95 kg to 127.5kg.
Squats-2x5-In 12 weeks 65kg to 92.5kg.
Incline Bench-2x5-In 12 weeks 52.5kg to 67.5kg
Weight-Weighing myself in the mornings will have been from 148.5lb to 153lb, in 12 weeks.

I will keep a basic log of my cardio to see how that goes, any comments are appreciated, until saturday...:woo:

 

[Warboss Alex]

Current stats:
Deads-2x5-In 12 weeks 95 kg to 127.5kg.
Squats-2x5-In 12 weeks 65kg to 92.5kg.
Incline Bench-2x5-In 12 weeks 52.5kg to 67.5kg
Weight-Weighing myself in the mornings will have been from 148.5lb to 153lb, in 12 weeks.

Awesome gains mate. Very nice indeed. And see? No fancy pre-exhaust/superset/dropset malarkey needed, just good hard work. Keep it up!

 

[Warboss Alex]

Clear out your PMs!

 

[Quagmire911]

Done!:woo:

 

[Quagmire911]

Well it's been several weeks since I've updated this thing. I start back heavy lifting this Monday and have been doing light lifting the last few weeks.

-Just a thanks to Warboss Alex who is now training me, guy knows his **** as we all know. I'm sure I'll see great results in the months ahead, and this will be a testament to his advice, (not that it's needed).

I'll post up Monday and Wednesday's workouts of this week, second week of light training. I'm on a 3 day split M/W/F.

Monday

Box Squats 2 x 5-85kg

Squats 1 x 15-65kg

Leg Press 2x15-90kg

Good mornings 2 x 15-50kg

Calves 1 x 12-50kg

Weighted Ab 2 x20-20kg


Wednesday

Incline Barbell Press 3 x 5 55kg, 60kg, 65kg

Close Grip Bench 2 x 8 50kg

Dips 2 x 8 Bw+15kg

Lateral Raises 3 x 10 7kg dumbbells

---Can't wait to get started on Monday into heavy training, going for Pr's. On Sunday/Monday I will take a weigh in and a rough bf% and maybe some measurements. Hopefully everything will go nicely, as I'm sure it will. All down to my dedication though. As long as I follow WBA's stuff 95% of the time I'm sure everything will go great.

---That's all for now, till Friday...

 

[Quagmire911]

Didn't post Friday as it wasn't a heavy day.

Here is Monday 28th of May:


DAY 1-Leg workout

Squats 2 x 5-90kg, 95kg-Second set was a new PR. I could have done another rep maybe more, so I expect to up this to 97.5 next week. I'll do 95 for my first set next week, maybe do two sets of that before upping the weight, I'll see how I feel.

Squats 1 x 15-75kg-Could have done more. Leg's weren't trembling enough after this. Will go for 77.5kg next week.

Leg Press 2x15-100kg-Second set was a bastard.

Hyperextensions 2 x 15-20kg-These are horrible.

Calves 1 x 12-50kg-Ouch. Calves were numb after these. Worst of the lot today.

Weighted Ab 2 x15-8kg--Did these with the dumbbell behind head instead of plate on chest. Cut the reps as I couldn't get to 20. Became more strength orientated as a result, really had to grind the reps out. Will do 2x20 with a 6kg dumbbell next week.


---Very happy with my squat strength, has improved quite a bit from my last heavy workout, and I underestimated it slightly. Should manage some new PR's next week if all goes well.

---About to go and have meal number 6. Diet was spot on, supplements as well. Over 300g of protein today.

That's it till Wenesday...

 

[Quagmire911]

Wednesday

Incline Barbell Press 3 x 5-65kg-Last set was quite hard.

Standing Barbell Press 5 x 3-40kg-Again last set was hard.

Seated Dumbbell Press 3 x 10-12kg, 15kg, 15kg(dumbbells)-Last rep of last set was challegning.

EZ Skullcrushers 3 x 12-Ez bar+10kg-Same as the rest, last set was harder.

Good workout. Looking forward to next week.

Until Friday...

 

[Quagmire911]

Friday

Deadlifts 3 x 5-120kg, 125kg, 130kg-New PR on the last set, and I could have done more reps or weight. My strength on it has gone up quite a bit since my last heavy workout. My forearm strength-christ knows what has happened. I didn't need to go near a strap and after the 130 set my arms weren't sore at all. A month ago I couldn't do 125x2 without straps. Proof that eating and the right supps make all the difference. Thanks WBA...

Rows 3 x 8-60kg-Same as deads. Overall the lift went much better and I was more pleased with it. Form felt fine, no problems. Will be starting upping the weight on this.

Rear Delt row 1 x 15-45kg-Still touch and go with this. Trying to tweak form and get an ideal weight.

Barbell Curls 2 x 8-30kg-Right side is stronger than my left. My right can do this weight but my left is the one that I can feel straining when doing the lift.

EZ Reverse Curls 2 x 10-Ez bar+15kg-Expect to move up in weight on these fairly soon.

Good workout overall. Already have progress on week one which is excellent, until Monday...

 

[Quagmire911]

Monday

Box Squats 2 x 5-95kg-Concentrated on form. Could have done higher weight.

Squats 1 x 16-80kg-Hard.

Leg Press 2x15-100kg-Moderate

Hyperextensions 2 x 15-20kg-Quite hard.

Calves 1 x 12-60kg-Excruciating

Weighted Ab 2 x20-8kgdumbbell-Hard

 

[Quagmire911]

Wednesday

Incline Barbell Press 3 x 5-65, 65, 67.5


Close Grip Bench 2 x 8-52.5, 55

Dips 2 x 8-17kg

Lateral Raises 3 x 10-7kg



Friday

Block Deadlift 1 x 5-132.5kg
1 x 12-115kg

Chins 4 x 6-10kg, 10kg, 10kg, 5kg

Barbell Curls 2x8-30kg

EZ Reverse Curls 2x10-17.5kg



Monday

Squats 2 x 5-97.5kg

Squats 1 x 15-80kg

Leg Press 2x12-110kg

Hyperextensions 2 x 15-20kg

Calves 1 x 12-60kg

Weighted Ab 2 x20-8kg Dumbbell

---Happy with progress overall. Don't have time so can't add much commentary in. Had a cut finger on Wednesday that interfered with grip a bit, but ach well. Until Wednesday...

 

[Quagmire911]

Wednesday

Incline Barbell Press 3 x 5-67.5kg(PR?)- I was tempted to do 70kg on the last set but decided against it. A 5lb increase just seemed a little to steep, next week however...

Standing Barbell Press 5 x 3-42.5kg(PR)-Got progressively harder as the sets went on. I quite like this one, will look to up the weight again next week.

Seated Dumbbell Press 3 x 12-15kg dumbbells(PR?)

EZ Skullcrushers 3 x 15-Ezbar+10kg-(PR?)-Same as previous, upped the reps from 12 to 15, will add weight next week and do 12.5kg.

---Everything is going well so far, half way through week two. Strength gains are going well and I am putting on weight.

Incidentally:

Day 0 (starting weight)weight-156lb
Wasit-32"

That's basic measurements. I will retake everything this Sunday and maybe post up a more detailed body analysis.

Until Friday...

 

[Warboss Alex]

That's basic measurements. I will retake everything this Sunday and maybe post up a more detailed body analysis.

No, you won't. Check your email. :nono:

 

[Quagmire911]

Heh ok ok, I'll hold off...for a while

 

[Quagmire911]

Friday

Deadlifts 3 x 5-127.5, 130, 132.5kg(PR)-Doing well with this.

Rows 3 x 8-65kg(PR)-Last set was difficult.

Rear Delt row 1 x 15-40kg-Need to lower weight.

Barbell Curls 2 x 8-30kg-Hard as ever.

EZ Reverse Curls 2 x 10-17.5kg-Last few reps of last set were really hard.

Good workout. Until Monday...:box:

 

[Quagmire911]

:d

Monday

Birthday today and what better way to celebrate than with squats!


Squats 2 x 5-97.5kg, 100kg(PR)-Whoopee 100!-Or 220lb.

Squats 1 x 20-82.5kg(PR)-Killer

Leg Press 2x15-110kg(PR)-Hard after the squats.

Hyperextensions 2 x 20-20kg(PR)-Not to bad. Felt it in hamstrings quite a bit.

Calves 1 x 15-60kg(PR)-Really hard, nearly failed on last rep.

Weighted Ab 2 x15-10kg dumbbell(PR)-Will up reps next week.

Very good workout, PR's in everything. Things are going great. Weighing in will be in a couple of weeks, and it will be good news. Strength gains are on the right track. Looking likely to hit the goals I set in February in most things, thanks to WBA. Will be good to, but I have other goals after that too look forward to. I forgot to alter the bench target from flat to incline but its about right considersing I can do quite about more on incline.

Anyway until Wednesday...

 

[Quagmire911]

Wednesday

Incline Barbell Press 3 x 5 -67.5, 70, 70(PR)-Failed on the last rep of the last set. This was going to be a benchmark as it was going to be bodyweight, but thanks to WBA it no longer is, so I'll just have to wait a while. Heh. Suppose I could do bw on flat bench.

Close Grip Bench 1x10 55kg (PR) 1x8 55kg-Quite tired after the in cline bench so this was harder than I expected.

Dips 2 x 8-17kg-Not getting any easier.

Lateral Raises 3 x 10-7kg-Was easier than last week.

Was an ok workout overall. Progress is slower than leg and back day, but that is to be expected.




Friday

Block Deadlift 1 x 5-137.5kg(PR)-Benchmark. This is 302.5lb for all you americans so I'm into a new hundred! Will try for this on conventional next week perhaps.
1 x 12 -120kg(PR)-Not to bad. Quite hard but not at failure.

Chins 4 x 6-10kg(PR)-Was easier than last week and I kept the weight on all sets. Missed the last rep on the last set though.

Hammer Curls-3x8-15kg dumbells. WBA made a change as progression was slow here. We'll see how this goes. Got harder as sets progressed.

Overall a good workout. My deadlift strength seems to just want to get higher and higher. Couldn't have hoped to been at these levels two months ago. The difference in forearm strength is unreal for such a short time.

Until Monday...

 

[mrRuckus]

Hey man are you sure you're putting your all into your abs? I started doing 3x10 for 60ish lbs and 2-2.5 months later i'm doing 3x10 for 130lbs.

From what i've always heard this is fairly typical for people who never tried to do really heavy ab work before.

5-10 lbs more a week was no sweat.