Quagmire911 Lifting Journal

[Warboss Alex]

eat cheese omelettes 4x a day, they're cheap as anything

 

[Quagmire911]

eat cheese omelettes 4x a day, they're cheap as anything

I would, but then I'd have to kill myself pretty quickly.

 

[I-tallionStallion]

rocky the eggs and then eat the cheese seperately haha. Also bacon tastes pretty good with raw eggs.

Good luck with 225lbs on 20 reps....you are going to want to kill yourself.

Quag you're looking good, pretty beastly overhead press you got there.

 

[JohnnyIrish]

Speaking of which I like eggs and I also like cheese so I tried adding some sharp cheddar to my egg shakes.. It ummm.. wasn't what I hoped. Yuck.

I haven't tried the bacon though.. Me thinks it might turn out like the experience with adding cheese but since you said its good I'll give it a try Stallion.

Also hang in there quag. Nice to see I'm not the only one on a low carb diet anymore. (that is when I'm not cheating..)

Also of note, if you do a period of a week or two with trace carbs be aware that lethargy will surface as your body goes through the process of switching from using carbs to use fats for fuel though you probably know this as your very well learned health/fitness wise.

 

[Quagmire911]

Thursday

Wasn't really in the mood for it again today. Just generally pissed off, one of those days. Once I got in though I got pissed off at the weights. Here it is:

Squats - Worked up to 120kgx1 to prime the CNS.

92.5kgx21 (203lbs) PR- This f**ing sucked. As in, it was hard and felt like s*** doing it. These were ass to grass, and I didn't have to re-rack this week.

Pullthroughs 100lbsx20- I am pretty sure the weight stack is in lbs and not kg's. Tried to do natural GHR's but my knees didn't like it.

Well I did what I had been planning on doing with the squats. Not sure whether I will go for the 100kgx20 at the moment or not. Not having fun killing myself doing these. I've hit a rut with the weights If I am being honest. Most days I can't really get into it. Not sure what this means.

My main gym is shutting for a month and a half and getting refurbished. It actually looks like they are getting two platforms and two half olympic racks which at least have spotter catchers on them. If so, that will be good. Will see how it pans out, and will believe it when I see it. Therefore I will have to train in the other gym which has limited equipment for a month or so (will probably just take xmas-new year off). Should still be able to get a reasonable amount done though.

That is all for now, until next time...

Quagmire

 

[Quagmire911]

Monday

Had a bit more fun today, it being upper day and all. Here it is:

Overhead press 40kgx5 55kgx3 72.5kgx1 (160lbs) PR- Happy with the overhead press. Shoulders are definitely a strong point for me. Their size is quite large for my frame. Not far off a bw press, then it will be on towards 200+. If my core can keep up I can actually see this progressing fairly well. Was actually planning on doing bench but I had to use the other gym which has a s***y setup. I tried the smyth but that sucked. It didn't occur to me until after that I could just have dragged over another bench and used the hooks I use for squats and do it that way. So I will do that next week.

Pullupsx8-My shoulder is still a bit tweaked from a week or two ago, and pullups seem to be the only thing that aggravate it. So I did chins instead.

Chinsx8
BW+10kgx5-Alright. Not sure what bw is, probably 180-185.

Skullcrushers 10kgx12x12- Elbows hurt a little.

External rotation 15kgx10x8- Good.

Double leg raises 3x8- Good

And that was all. Shoulders are fairly fried. Will just have to take a few weeks of off pullups to let the shoulder settle. Starting a new cardio regime tommorow, aimed at shredding the fat. Not taken videos in a while so I will do so in the coming weeks. Not much else to report today, until next time...

Quagmire

 

[simon]

Pullupsx8-My shoulder is still a bit tweaked from a week or two ago, and pullups seem to be the only thing that aggravate it. So I did chins instead.

I have this also. This, warmup sets on the lat pulldown and 50 shoulder dislocations every day have helped it.

 

[Being_the_Don]

Monday

Had a bit more fun today, it being upper day and all. Here it is:

Overhead press 40kgx5 55kgx3 72.5kgx1 (160lbs) PR- Happy with the overhead press. Shoulders are definitely a strong point for me. Their size is quite large for my frame. Not far off a bw press, then it will be on towards 200+. If my core can keep up I can actually see this progressing fairly well. Was actually planning on doing bench but I had to use the other gym which has a s***y setup. I tried the smyth but that sucked. It didn't occur to me until after that I could just have dragged over another bench and used the hooks I use for squats and do it that way. So I will do that next week.

Pullupsx8-My shoulder is still a bit tweaked from a week or two ago, and pullups seem to be the only thing that aggravate it. So I did chins instead.

Chinsx8
BW+10kgx5-Alright. Not sure what bw is, probably 180-185.

Skullcrushers 10kgx12x12- Elbows hurt a little.

External rotation 15kgx10x8- Good.

Double leg raises 3x8- Good

And that was all. Shoulders are fairly fried. Will just have to take a few weeks of off pullups to let the shoulder settle. Starting a new cardio regime tommorow, aimed at shredding the fat. Not taken videos in a while so I will do so in the coming weeks. Not much else to report today, until next time...

Quagmire

Good job with the OHP, Quagmire. I don't see too many people doing them at my gym though I don't know why not. Too bad for them because the overhead press is definitely good for the strengthening the core muscles.

 

[Quagmire911]

Thanks Don, and thanks for the tips Simon.

Today:

Interval running/walking

40s/120sx5-Basically run as fast as possible for 40s, walk for 120s. Did this 5 times. It was unpleasant. Must persevere.

 

[Quagmire911]

Thursday

My knee is playing up again, and I've had it. My lower body focus is now getting my knee 100%. I reckon it must be squats that is doing it although I can't be 100% sure. When I am in the bottom position of the squat I can feel no pain when I push my knees out and I feel the load on the hips, when not pushing the knees out there is pain- even at bw. So squats are out for a while. Nothing that aggravates it will be done. I need to work on keeping my hip mobility up and hip strength. My right glute actually nearly cramped today after what I did, even though I was taking it easy. Well there it is, not sure of the plan yet. Here is the workout:

Leg press 140kg 2x6- Not really challenging. Had to put a bit of effort into it, but it wasn't really hard. Knee felt a bit funny on one or two reps, so these may have to go.

GM's 60kgx10 70kgx10- Same as the above. Wasn't really going heavy.

Grip: COC NO.1 R-1x15 L1x15 -Might be a PR with left, not sure. Could have done more with right. Grip felt strong.

No.2 R 1x2 x3
L x5 -Got two full with my right and then three more attempts, five attempts with left.

Chin hold- 60s -Ouch

Single leg squats- Messed around with these. I have the strength, but something doesn't feel right when I do them. Probably imbalances.

That was it. More of a deload, although as I say my right glute didn't like somehting. GM's or single leg squats. So that is it, going to have a think of my next move. Will be icing a lot. Until next time...

Quagmire

 

[I-tallionStallion]

That sucks about the knee pain. I know when I stopped squatting three times a week my calves got better fast. Still hurt a bit depending on the exercises, but not to the point where I could barely walk haha.

BTW mighty impressive OH press you got there Quaggy

 

[ProDJ26]

''quaggy'' lol nice ring to it

 

[Quagmire911]

Thanks Stallion. I think it is one of my better exercises as I've said. Going for bw (around 180ish) and then 200, then two plates .

I'll just drop the squats for a few weeks. I'm pretty sure I know what I'm doing wrong. Just going to have to drop the weight and work on form for a while with squats. Iron out some flexibility problems as well. I think this may be causing issues in the bottom position as my hips can't get involved the way they should. Knee actually feels bit better today.

So much for a "lighter" day yesterday. My glutes have lots of micro trauma in them. Will work on gm's while squats aren't in the picture, and I think in a higher rep range to be kinder to the back. Still cautious after that mishap two months or so ago.

Today:

Interval running/walking 40s/115s-5 intervals - I think I might eat before I do this. Intense.

That is all unitl Monday,

Quagmire

 

[Quagmire911]

Hurt my shoulder again last night

Feels a bit better at the moment, so I'll see how it is on Monday. Obviously didn't heal fully from last time even though the pain was away.

 

[MrS]

clearly you have been neglecting your hip mobility and rotator cuff exercises

 

[Quagmire911]

clearly you have been neglecting your hip mobility and rotator cuff exercises

I have either neglected or not been doing hip mobility enough, this will change. There is actually this one exercise in particular- the one where you sit on the ground bow legged and touch your knees to the ground. I used to be really good at that and gained a lot of the flexibility back recently- I seemed to forget about it when I was doing stretches in the last month or so and I've lost quite a bit of the flexibility again. This will change.

My RC's are fine, this is a re-occurring injury. I just keep doing stupid things like arm wrestling excessively and using those punch machines the day after a shoulder workout when it is in a weakened state. That is just stupidity, nothing else. Its feeling reasonable at the moment- I'm confident I'll be able to get quite a lot done tommorow. No pullups though. I don't think it is the RC, cause I can do rotation exercises without problems.

 

[MrS]

punch machines a day after a shoulder workout?
that should hardly mangle your shoulders, dude, I box which is a lot shoulders, after a military press day.
might be something else.
are you getting enough zinc in your diet?

 

[Quagmire911]

The punching just aggravates the existing problem, its wasn't the cause. It had healed to an acceptable standard, but a bout of arm wrestling a couple of weeks ago that set it off a bit.

All I have to do it not be a tool for a few weeks and it'll be as right as rain. Its just a slight sprain.

And I get in 45mg of zinc a day, and whatever I get from dietary sources. The absorbtion might not be so good on account of the drinking though

 

[Quagmire911]

Monday

Well I did a deload. Absoulutely no f***ing motivation and felt energless not to mention weak. I wonder why...

Bench 60kg 2x5 - Even this felt odd.

Lat pulldown 60kg 2x5

Single leg raises 2x5

So yeh, the drinking was way out of hand last week. Pretty much got drunk every night and I am feeling it now. Need to ask myself what is more important? Long term there is no question. I just have to moderate it to sensible levels again. Its actually pretty sad, it was becoming normal just to get some cider every night and get pissed. Well yeh, but then there ain't going to be any test left is there? Dumb s***. I've decided I don't like this scenario, and also the long term health risks. So I'm adamant on this. From this week it will be twice a week- Tuesday and Saturday and not out of hand. I'll be taking a week or two of around Christmas so there may be lee way there. I am then seriously considering taking January off again.

Well there it is. I don't enjoy being weak. Until next time...

Quagmire

 

[Being_the_Don]

Monday

Well I did a deload. Absoulutely no f***ing motivation and felt energless not to mention weak. I wonder why...

Bench 60kg 2x5 - Even this felt odd.

Lat pulldown 60kg 2x5

Single leg raises 2x5

So yeh, the drinking was way out of hand last week. Pretty much got drunk every night and I am feeling it now. Need to ask myself what is more important? Long term there is no question. I just have to moderate it to sensible levels again. Its actually pretty sad, it was becoming normal just to get some cider every night and get pissed. Well yeh, but then there ain't going to be any test left is there? Dumb s***. I've decided I don't like this scenario, and also the long term health risks. So I'm adamant on this. From this week it will be twice a week- Tuesday and Saturday and not out of hand. I'll be taking a week or two of around Christmas so there may be lee way there. I am then seriously considering taking January off again.

Well there it is. I don't enjoy being weak. Until next time...

Quagmire

Everyone has the typical good and bad days, that's normal. But as far as the dangers of alcohol, sooner or later excessive drinking will catch up with you. I don't drink (never had the desire for it), but when there is something we like, there is the tendency to over-indulge. I like candy but I know I have to be careful not to eat too much of it. Ultimately, we have to come to the decision about how much of the "vice" we want and to control the urge, you know?