Quagmire911 Lifting Journal

[Quagmire911]

Thanks FB, I'm happy with 418 but I know I can go higher. 500 will be mine, then I will decide if 600+ is worth it.

I realized just now that the first time in the gym I deadlifted 95kgx5 and yesterday was double that at 190kgx1. Hopefully it will be for 5 not to far down the line.

Of to the gym now for cardio...

 

[Fuglydude]

Good progress bro... especially on the squats!

You're approaching the 2.5x BW mark for the deadlift, and that's a good place to be! I want to see heavier chin ups. Try doing 5 x 5 w/ a 20 kg plate next time. How wide is your stance for your deadlift?

 

[Quagmire911]

Thanks fugly.

Heavy chins are definitely a must, and I am now emphasizing them by doing them before deads. There's no chance on 5x5 with a 20 plate right now, but it will be possible soon. I want to get them up to bw+100lbsx5 in the not to distant future. That will be hard. But it will help in attaining/surpassing a 500 deadlift. It's always been a goal of mine to do one arm chins, and I also want to do a bw+bw chin.

My conventional deadlift stance is less then shoulder width. My sumo stance isn't too wide, my feet are in the area the rings are on the bar.


Friday

Cardio:

S.Bike 40 minutes- First 20mins HR 150-155, last 20 mins HR 140-145- It is ridiculous how much fitter I am in the last month. I actually had a hard time staying in the 140-145 range, I kept unconciously trying to go faster. This isn't hard at all now, pretty comfortable most of the time.

That's all for this week, until next time...

Quagmire

 

[Quagmire911]

Monday

Yehhhhh buddyyyy

Carbed up on Saturday night, it was a good idea psychologically. Stuck to everything else 100%. Burger and chips + a shi* ton of ice cream, but this was inplace of other calories not on top of.

Today went well. I had a slight niggle in my back from deads or maybe from sitting funny who knows. It wasn't bad and I decided it was time to get this squat shi* done. Here it is:

Squats 100x5 120x3 137.5kgx5 (303lbs) PR- - Very happy with this, a good milestone. The last rep was very hard, this was probably a 5 rep max. Maybe 140kgx5, who knows. That will be soon. My form wasn't the best I have to say, the old problem of falling forward and using my back more becomes more and more apparent throughout the set. The strength is there and I did it and that is great, but I need to get this sorted. I should be good for more weight if I do. Depth was good although I don't think the angle shows it well. Definitely below parallel, it doesn't really look a2g but I don't feel I can go any lower in the set so maybe it is the angle. Anyway here is the video as promised:


http://www.youtube.com/watch?v=eek_S5pPuDc


Bench 90kgx8x8 (198lbs) PR- Very happy with this as well. My previous PR was 90x6. Working in the 8-12 range is making a difference, and this is going up again. I got a video of the first set where I am using a pseudo-rack. Unfortunately the bar hit on reps 4 and 7 throwing my form off, I reckon I was good for 10 on the first set otherwise. The second set I moved over to the actual bench rack and got a spot. The fact I equalled the first set tells me I had more on the first set as well. Pleased though, it shouldn't be too long before I get 100kgx5. I am around that, if not very close. Note I am using quite a close grip, I find this more comfortable. Feet move about during the set as well which means I'm not comfortable with my setup (the rack was throwing me off). I also think my right side is marginally stronger. I think my form is actually pretty good here, just the funny setup throwing me of a bit as I said. Here is the video of the first set:

http://www.youtube.com/watch?v=xqCo73c8Dlg


Dips Bwx20x12- Died on the second set.

S.Bike 20 minute HR 145-150

And that was all. Very happy with surpassing 300 for reps on the squat. Now that I've done it I have to say that I only want to keep going. I've been in that gym for around 2 and a half years and I have to say it is fun in a way to be blowing past everyone. "Stong" is a relative term I suppose. Compared with the best I am weak, but compared with these guys I see day in day out I am now strong. I get a certain amount of happiness from that, simply because of the fact that they are ignorant and stubborn in there ways. They have taken no time to educate themselves on lifting, and until they do (unlikley) they are doomed to stagnate year after year. I would actually like to see it different, I enjoy it simply because they think they are the shi* when it is far from the truth. I don't really think anyone is "the shi*", I think everyone is at a different level and as long as they are progressing on some level that is what matters. These guys don't do that and it is nuts.

Body weight was 178.6lbs on Saturday and waist was 34.5-34.75". The fat is coming off, just need to be patient. I want it to take 3-4 weeks, but giving it 6 (8?) would be far better. Patience. Down from an all time high of 188.5lbs and 37-37.5" waist. That was awful. I can wear 32" jeans again, this was impossible a few months ago. Cool. I've said it before, I don't know how I let it happen. An extra 15lbs is better than an extra 50, at least I am setting it right now.

Not much else to say, in for cardio tomorrow, until then...

Quagmire

 

[Quagmire911]

Tuesday

Cardio:

S.Bike 35 minutes- First 20mins HR 150-155, last 15mins HR 135-145

It's is getting harder to keep my heart rate in the 150-155 range. That is, say instead of 100rpm doing it, I have to do 110rpm. I guess this means fitness is going up.

Starting to drag a little in my head. I want to be lean and have 10lbs more muscle now dammit. This s*** takes too long. I will not cop out though, f*** that. I need to get it in my head this is a "lifestyle choice" and not just some diet.

Based on my waist measurements it would seem I am losing fat at a rate of 1-1.25lbs a week, which is probably bang on for my weight. I am PR'ing in the gym and performance is fine so I seem to have hit the nail on the head with what I am doing. My diet isn't perfect, but I think I could do a lot worse. Scale hasn't been dropping at the above rate, so I am hoping there is a little muscle gain in all this. This is roughly what I eat on a non-gym day:

Meal 1 -Omlette: 4 eggs, 2 slices ham, handful of cheese, bit of butter.
Usually have 2-3 tablespoons of natural yoghurt. Total sugar about 5g. I Some days I have an apple too.

Meal 2- 250g of meat, veggies. This can in a sauce, if so I only eat what is on the meat and not what drains to the bottom of the plate. If the meal is beef it is usually high fat and I don't really need anything else. If it is chicken I will have 1-2 tablespoons of olive oil.

Meal 3- 125g of beef, veggies.

Meal 4- Same as 3. Usually I have chilli. In 500g of beef I usually have one tin of tomatoes and one onion. Tomato is low gi and the sugar from this is quite low, and doesn't seem to affected fat loss at all. I actually think it is probably beneficial to have them in for health benefits.

Sometimes I have meals 3-4 as one meal as meal 3. Some days, probably the days I do cardio, I'll have another small meal near to bed time. This is usually something like a 2 egg omlette with a slice of ham, maybe some cheese.

There are some carbs in there, but they are mainly from fruits and veggies and the numbers are low. I think the fibre and nutrients is probably a good thing, and it doesn't seem to have affected fat loss.

If anyone has any suggestions feel free to reply. I eat this roughly 4 days a week. Two days I have carbs pwo only and follow this diet the rest of the day, and on a weekend day I'll have one cheat/carb meal.

It is working so far. Cardio is 2x20 minutes after the weights and 2x35-40minutes 2 other days. There can also be 45 minute walks in there on some days, but these aren't set in stone as much, but I aim for one a week minimum.

Anyway that is all for today, until next time...

Quagmire

 

[Quagmire911]

Thursday

Not a bad day today. Think I may have underate a little yesterday. I seemed a little of at first in the gym but it went ok. Here it is:

Oh press 62.5kgx6x6- Need a new strategy here.

Chins Bwx5 Bw+17.5kgx5 (39lbs) PR Bwx10- Pretty happy with this. The last rep took ages, it was a real grinder.

Deads 152.5kg 8x2- This is 8 sets 2 reps. I follwed benni magnusson's routine or what I could remember today. This wasn't easy. 80% of max. I had spring collars on but they probably weigh a pound. It is pretty much following prilepin's table for the first set and then doing some downsets for assistance.

100kg 3x2 (speed)
100kg 2x8- My lower back was pretty cooked after all of this.

Kneeling rolloutsx10x10- Very hard after the deadlifts.

Grip- Held onto the chin bar for as long as possible. Not as long as usual I don't think on account of all the deadlifts.

S.Bike 20 minutes HR 135-145- Might need to mix this up. Need to be careful though and not stray, I've been guilty of that in the past.

That was all. Bw was 177.5lbs this morning and waist was 34.5". I'm trying to keep faith in what I'm doing. I know theres a time in the low teens bf% wise that the abs come in properly. One minute they aren't really there, 2 weeks later bang there they are. I reckon I'm not to far of that, my stomach is a lot flatter now it just lacks any real definition. I can see top abs a little but my abs are pretty big, luck of the draw. I reckon my arms look more defined than last week and I know the belly is last to get defined. Once I'm under a 34" waist I reckon that is when it'll start to come together.

Before I forget, I went for a 45 minute walk last night. Will also be in for cardio tommorow, until then...

Quagmire

 

[Cure]

keep it up mate! Its totally worth it, you still staying away from the alcohol?

Cure.

 

[Quagmire911]

It'll be a month on Saturday, but I'll probably drink as it is my friend's birthday.

 

[Quagmire911]

I forgot to mention the insanity I witnessed earlier.

I was doing the deads and there were these guys benching behind me and I could see them in the mirror. They were basically doing their upright rows if you know what I mean.

To make this common situation worse, one of the guys was using a suicide grip. He was using the suicide grip whilst benching a weight that he couldn't manage for 1 rep and his fingers were actually coming off the bar as he was pressing. I was just waiting for the bar to fall and crack his ribs or something. It was one of the worst things I've seen in the gym. I don't remember if I mentioned but I had to save some guy a few weeks ago that got pinned under the bar on bench, luckily it was only 60kg. That was the second time I've had to do it, and I've seen it happen to others. The people in my gym are monkeys.

Wtf is wrong with people?

Quagmire

Ps- I'm not saying the suicide grip doesn't have its place btw, but those of you who know it's place don't need me to tell you. For those that don't know, Dave Tate made a post about it in his log on elitefts, look it up there if you want to know.

 

[Drum&Bass]

its your duty to become the local expert at the gym and help them

 

[Quagmire911]

Friday

Cardio:

S.Bike 30 minutes HR 145-150- Ran out of time, couldn't do anymore.

That's pretty much it for this week, until next week...

Quagmire

 

[Quagmire911]

Monday

Yehhhhhh buddy

Great session today. Here it is:

Squat 150kgx1 (330lbs) PR- Very happy with this. Hard rep, maybe had a touch more there. I was thinking to try 155kg but I decided to be a little conservative. It looked pretty sweet with the 3 plates a side and 5's. Next stepping stone 160/352 then onto 4 plates/400+. Depth was good, well below parallel. Form was alright, not fantastic but it could have been worse. I hold my form better on 1 rep maxes than 5 rep maxes. Raw, no belt. Here is the video:

http://www.youtube.com/watch?v=-xu7ss2sN2k

Bench 95kgx5 (209lbs) PR- This is progressing again, nearly onto 2 plates for 5. Tried to get a video but camera died.

105kgx1 PR?- I've done this kind of with legit form in the past. But on that set a few months ago I did one with a** of then one with a** on with this weight. I'll leave it with a question mark, but I've definitely done it legit now. 107.5kg-110kg is there, especially without the set before. I'll maybe try next week. I did 115kg (253) with a** of the bench before, now I need to do it with legit form. Then 275, 300+.

80kgx10-Meh

One legged squatsx8x8- I've got the strength for these, but balance is tricky. I feel it in my glutes, I think they are a weak link, especially in my full squats (back takes over). So hopefully these will help the problem.

Dipsx20x20- Managed a bit more today, good.

S.Bike 20 minutes HR 140-150

And that was all. Pretty happy with where I'm at, but also where I'm going. Still got years to hit my best which is great. The fat is still coming of well, there was a good visual difference in the last week. I reckon the next week and a half leading to christmas will be pretty cruical though. I'm on the verge of the abs coming out, that stage where everything starts coming together. The spare tire is pretty much gone now, now its the fat covering the fine detail. When I tense my abs the groove inbetween the two side now appears. Arm definition is much improved in the last week or so as well. Not long now. Will take waist/weight later in the week. Strength is up so it looks like it has all been fat. Still haven't drank, didn't bother at the weekend, today is 30 days off now. Feeling pretty good I have to say.

Anyway that is all for today. In for cardio tommorow, until then...

Quagmire

 

[Cure]

great stuff mate,

Its good to see you are losing fat while still gaining strenght, as that is somthing Ill need to do at some point and this is inspiration.

congrats on the not drinking, hows it feeling? Ive been off it for 10 weeks now and its amazing, Ive never felt so healthy or clear headed.
I miss it a little bit but only when Im out clubbing.

Cure.

 

[Quagmire911]

As Ironaddict says, he expects all clients to gain strength whilst losing fat. At the very least and if you are being very agressive with fat loss, you should maintain strength. Basically you shouldn't be chewing up any muscle, and possibly even adding muscle.

Not drinking feels great physically and mentally. Less tired/groggy. It was fuc*ing with my moods so I needed to take a break. Sleep was shi* too. I don't intend to outright quit, but I definitely need to drink a lot less than I was. A break is a good thing to start it off, and it's also good when I'm in fat loss mode.

Quagmire

 

[kbear0101]

Good job on loosing the spare tire and making PR's Quag! Have noticed a positive change in your writing probably from easing up on the drinking...keep it up

kbear

 

[Quagmire911]

Tuesday

Cardio:

S.Bike 40 minutes- First 20 mins HR 150-155, last 20 mins HR 135-145.

Feeling good. Had to have a carb meal this morning for breakfast, there was nothing else about. Golden rule, bad food is better than no food. Fat loss should still be decent this week though 1 meal isn't bad.

Not much else to report. Mabye a walk tommorow, in on Thursday. Until then...

Quagmire

 

[Quagmire911]

Thursday

Yehhh buddyyy I gotta stop doing that but things are going well.

Great session today, here it is:

Oh press 62.5kgx7x5- Not bad. I think the first set might equal my best.

Chins Bwx5 Bw+20kgx4 (44lbs) PR- Pleased with this. I wanted 5 but it wasn't happening today. Rep 4 was a grinder.

Deadlifts 195kgx1 (429lbs) F*** yes. Very hard rep, legs were shaking like crazy at the top. Just made it. I'll be in on Monday then a week off so I wanted to finish on a high. +5kg on two weeks ago. No video, but I will get a video for 200kg/440lbs when I do it. Raw, no belt. Edit- Forgot to mention I didn't have any ammonia either, don't know where it has gone. Might be in my room, might need to get more though.

140kgx10, 100kg 2x3- Downset+speed work. I reckon I know what I'm going to do for dead training over the next little while.

Kneeling rolloutsx12x12 PR- Very hard, especially after the deads. Hope to do a standing rollout in the not to distant future.

Grip- Held onto chin bar for time. Didn't last long after the deads and with the amount of sweat pouring of me.

S.Bike 12.5 minutes HR 145-155- Pushing it for time, felt like running. HR was 140 as soon as I got on the machine, from the weights.
Treadmill 2.5 minutes 10mph- This was very hard, especially after everything else. I was having difficulty even running at this pace a few months ago though, much fitter now. This won't be a regular thing just wanted to see where I was at.

And that was all. I was pretty dead after all this. I wouldn't have been able to do what I did today a few months ago. Happy with how things are going at the moment. Bw was 177.4lbs this morning, waist was 34.25". 3" off the waist and 11lbs down in weight, so far. Not far to go though. And some of that is a lack of water from less carbs. Much fitter now.

I've started to regulate intensity better over the last month or so. I'm going to do this on everything now. Starting lighter on week 1 and building the weight to week 4, hopefully for a PR. It has worked well for bench, and is pretty much what 5/3/1 does for squats. Will do it on deads and oh press now as well. I'm more able to do accesory stuff now, before the main stuff killed me too much. Booze+fat+nocardio.

Not much else to report, onward and upward. 30+ days no drinking, feeling good. Cardio tommorow, until then...

Quagmire

 

[Quagmire911]

Friday

Cardio:

Total time- 50 minutes

Treadmill 20 minutes, 7.5mph- This half killed me. I've not pushed myself like this in a long time. After 12 minutes I was ready to stop. It was basically "one more minute, one more minute". It was basically a test to see where I'm at, mix things up a little bit. Again, this won't be happening often, it would kill the weights.

S.Bike 30 minutes HR 140-145- Not to bad, pretty fuc*ed from the running though.

When I came off the treadmill I checked my HR. It was 171, so I was in the 170-180 range when on the treadmill. I reckon I was at that for a good 10 minutes maybe, definitely over 160 most of the time I was on. I've not sweated so much in a long time either. My legs were screwed, heart, lungs, diaphram all fuc*ed, started feeling kind of sick at 16 minutes. I wanted to make 20 minutes though. Who knows why. Sometimes I like to push myself, not done it in a long time.

I did 10mph for 2.5mins yesterday after the weights. I'd like to be able to do 10mph for 9 minutes which is a mile and a half. Around/just under a 6 minute mile is alright I think, considering the weights. Running and weights don't go together though. I'm thinking how I would achieve this, especially if I put on another 10lbs. I think HIIT would play a large role. It's something to think about, but strength is my number one priority so I'll have to see. Enamait is/was 178 and I'm pretty sure he could do it.

I think fat loss is a little slower than it should be. I'm going to make sure and do cardio 5 days, maybe even 6, and I'm throwing green tea into the mix and probably coffee. I reckon this will do the trick. I reckon I'm around 12% now. Lines are slowly appearing in places they haven't in a long time.

That is all for today. I will probably do cardio tommorow, but my whole body is pretty messed up from the deads yesterday and running today. Probably a brisk 45minute walk, but I may go to the gym and cycle. Maybe even the pool, will need to start exploiting my efforts Anyway until next time...

Quagmire

 

[Quagmire911]

Monday

Cardio:

S.Bike 45 minutes HR 145-155- It took my heart 18.5 minutes to reach 150 today at a fast pace. Level 3, rpm 110-115 for reference.

I'm noticing a huge difference now, feeling great. It's good not to get gassed walking up hills.

I decided to start the week off the weights and not go in today, so I'll probably start back next Monday. The running on Friday really took it out of me, I was pretty sore on Saturday. Didn't do cardio on Saturday, but I was out in the snow last night messing about for hours (big kid) and my heart rate was up fairly high at a few points so that was plenty. I plan on being in tue/wed/thur and doing as much as I can. Shock and awe for the body. I'm starting to think some HIIT may be the ticket now to get this last stubborn bit of the belly. We'll see.

I've been thinking long term again and know I never want to go back to being a fat slob. I've always wanted to be pretty damned fit, it's going to be a balancing act with the weights. I know 3/4/5 is possible whilst being very fit, but a 600 dead? I know you can be fit, but there will be a certain point where extra muscle for strength will probably start slowing you down. I will have to see how it all balances out in the fullness of time I guess. I'm predominantly interested in doing skiing/cycling/mountainering, and I think these won't interfere nearly as much as running which I am not really bothered about. I don't intend on approaching an olympian level of fitness so being 185-195 should be manageable I think.

Until tommorow...

Quagmire

 

[Quagmire911]

Monday

I couldn't help myself:

100 burpees- 8 mins 20s PR- This beats my previous best by 55 seconds .

I was pretty fuc*ed for about 5 miuntes, this is about 10 minutes later and I'm feeling near to normal again.

Must get lean,

Quagmire