Quagmire911 Lifting Journal

[Quagmire911]

Wednesday

Cardio:

S.Bike 55 minutes- First 30mins HR 145-155, last 25mins HR 130-155.

Had a hard time getting and keeping the heart rate at 150 again today, at my usual pace. Must be getting a bit fitter again with the extra sessions. Felt really good today, no problems.

Deads tommorow, until then...

Quagmire

 

[Quagmire911]

Thursday

Good session today. Here it is:

DB oh press 24x5 28x5 32kgx8- I think this matches my PR. Probably could have got 9, but I would rather PR in later weeks. I actually started the percentages off to high here by accident.

Deads 115x5 135x5 152.5kgx8 (336lbs)- Not sure what my PR is here, but it is around this. I know I've done 155x10. I had 11-12 which would be a PR. Again I left it conservative so as not to burn out. This was a great set. My strength on deads is going up. I want to hit the 170kg's for 5 reps+ in two weeks.

Kneeling rollouts +15kgx8x8 PR- This was brutal.

Conditioning/fat loss:

Deadlifts 100kg 5x10
Db press 16kg 5x10

What I did here was I did 1x10 deads, immediatley followed by 1x10 db press. I then rested 60s and repeated until all 5 sets were complete. This was pretty fun! I could barley press the 16kg db's on the last two sets on the latter reps. I was pressing two 16kg's at the same time.

I might set some kind of goal with the above, like to get 10 sets or something. I was going to do pulldowns but couldn't after this, should have done it before. I think I will do pec deck plus pulldowns before the cardio tommorow.

After the above I am absolutley ravenous. Cals have been low all week so I'm going all out tonight with two pizza's post workouts. In the middle of the first as I type this. I'm not binging on sugar though, that would be bad. There's around 24g in two pizza's, so that is acceptable. Comes out around 200g carbs, 40 g fat, and 80g of protein . I'd rather have less carbs and some more protein, but it's all I've got.

I think I can see a new level of leanness today. I've been working hard enough for it. Will weigh myself and measure at the start of next week. Shouldn't be long now though...(six pack).

That's all for today. Until tommorow...

Quagmire

 

[Quagmire911]

Friday

Cardio:

S.Bike 30 minutes HR 145-155- Good stuff.

Pec deck 80x5 90x5 100kgx5 PR- Good stuff. Maxed out now.

Pulldowns 100kg 2x8

Hip machines 70kgx20

That was it. The strength work was done before the cardio which meant I didn't have to work as hard to get the heart rate up. Feeling fit.

Until next week...

Quagmire

 

[Quagmire911]

Monday

Alright day today. Didn't get a lot of sleep, first week of new wave, wasn't looking for anything special. Here it is:

Bench 60x5 70x5 82.5kgx10 (182lbs)- Had at least two more, I reckon 13-14 with a spotter. Left it there.

Wide stance squats 85x5 100x5 115kgx5 (253lbs)- Went about twice as wide as usual as this doesn't cause my left quad any problems. This required a lot more hip drive and I'm not used to it. This was around about a 5 rep max with this stance. It should go up if I have to continue using it though.

Skullcrushers 40kgx8x8 PR- Good stuff.

Leg press 250kgx10x10 (550lbs) PR- Good stuff. I'm thinking that it may have been the leg press which caused this quad problem in the first place. I think I haven't been putting my foot high enough up on the board and have been pressing too much with my toes. I moved it up on the second set here and it was noticeably easier to press. I'll know in a few weeks I guess, but it doesn't make sense that squats would cause a problem all of a sudden. The week it happened was the week I did 300kgx6 on these.

That was all. Pretty short session, just wanted to get in and out.

A note on the fat loss front: I think I have been eating too much. I've only really been eating three meals a day, but the problem has been too many slices of bread. The real problem is that each slice of bread is around 100kcal and that doubles when you spread a wad of butter on it. So I need to cut back on that.

Anway, that is all for today. Cardio tommorow, until then...

Quagmire

 

[Quagmire911]

Tuesday

Cardio:

S.Bike 30 minutes HR 145-155- Felt a bit funny today before/during the cardio, not sure what was up. It was an alright session. Feel fine now.

Weight today was 178.4lbs, waist was pretty much 34". Here was yesterday's diet:

Meal 1 2 bread + butter- 400kcal
4 eggs- 300kcal

Meal 2 200-250g of beef + veggies- 600-750kcal
1 bread + butter 200kcal

Meal 3 200-250g of beef + veggies 600-750kcal

Overall- 2100-2400kcal

This is the lowest cals have been in a while. I would think it is closer to the bottom end, as I was fairly hungry going to bed. The beef is pretty high fat so there's a lot of calories in it. Those numbers are actually a touch high. There's also a chance some of the fat gets rinsed out while it is cooked. The portions are probably around 225g as it is 900g split four ways. At least I now have an estimate and can change things up if neccasary. I know not to go below roughly bwx10, so I have some room for error on the bottom end.

Coupled with working out/cardio this should work in no time. I'd like more protein in there, preferably some bcaa's, but it just isn't an option at the moment. I think instead I will just have maintenance day's more regularly. Fat loss will be slower, but this will help stave off catabolism.

So I am going to eat more on Thursday, probably what I was eating up until now. That is pretty much what I eat, although usually there is another 3 slices of bread in there which is roughly another 600kcal when butter is added. So I've actually been eating around 3000kcal and working out like mad without fat loss- go figure. On dead/squat days it can be even higher, possibly another 2 slices/400kcal.

It'll probably work out as maintenace/slightly over cals 2 days a week, deficit 5 days a week.

That's all for today, maybe some more cardio tommorow...

Quagmire

P.s.- You can't out-train the diet...

 

[Fuglydude]

Pretty low calories man especially considering how active you are... be careful not to starve yourself.

225 g protein seems like a good amount for someone your size. What cut of beef are you incorporating in w/ your meals?

Have you thought about using thermogenics? I know its illegal, but good clenbuterol can shred you up fast. Just gotta be careful w/ how you use it and treat it w/ respect.

 

[Quagmire911]

That's a 225g serving of beef. Protein is probably around 0.75g per pound of bw. That's why I'd rather have more. I think the frequent re-feeds will help somewhat though. I'll not be cardioing quite as aggresively as last week either.

The beef is high fat mince most of the time.

I don't have enough cash for the food I want never mind drugs. Plus I'm too young for that stuff anyway.

I am taking alcar and coffee everyday though, plust some fish oil. Might throw green tea in as well. If weight loss is too fast and my workouts suffer, I'll add in some more calories- easy enough.

Quagmire

 

[Quagmire911]

Thursday

Great session today. Here it is:

DB oh press 26x3 30x3 34kgx6- I think my best here is 7. I think if I had taken ammonia and gone for it, I could have PR'ed. Deads are just more of a priority for me.

Deads 125x3 140x3 162.5kgx8 (358lbs) PR- These were great again. I was in the groove. I weighed 178.8lbs this morning, so this is about bang on double bwx8. If it had known that before the set I'd probably have gone for 10 reps. I think 9 was there, 10?- who knows. That would have been sweet. But I am still happy with this, my previous best was only 5 reps. I'd rather do 8 this week though and leave a little in the tank, so that I can crush it next week. 172.5/380 next week. I know I can do it for 5, it just needs to be a day like today. Once I do that I'll be so close to 400 for 5 I might have to try and bulldozer it Kerpal style .

Kneeling rollouts +15kgx10 PR- Left it there, was hard after deads.

Pulldowns 100kgx12x8 PR

Conditioning:

Deadlifts 100kg 5x10
DB press 16kg 5 x10- Same as last week. One set of each, 60 s rest, repeat. It was easier this week.

And that was all. 200kg/440lbs will need to fall on the deads soon. I'm really happy with how deads are going the last few weeks. I've actually changed up what I am doing pre-workout and I think it is helping. I think I mentioned it last week. Basically eating a bit more, taking a lot of coffee, creatine, tyrosine, and now alcar/b5 as well. My mindset is just right for it at the moment as well.

On another note calories were low the last few days, perhaps too low. Today is high cal day. My weight is actually up to 178.8lbs from 178.4, which I find a little strange. I know it's 3 days, but I was pretty damned hungry a lot of the time. I guess I'll give it a few weeks. Strength was fine today though, so I'm not worried.

Not a lot else to say. Deads/bench are going well. Cardio tommorow, until then...

Quagmire

 

[Fuglydude]

Great volume on the deads. Congrats on the PR. My best around that region is 365 x 8, so your PR is pretty much the same as mine. You've been making solid progress on deadlifts. Any secrets? Do you think the high volume training is helping?

 

[Quagmire911]

Thanks!

I only really did that volume this week and last week, and it is more from a fat loss stand point I am doing it. Trying to set the metabolism on fire. It works, I get so hungry after it. Maybe it will help.

What comes to mind on helping my deadlift recently? Well I'm doing 5/3/1 again, last time it didn't work great. But this time I am taking the first two weeks easier and then going for it on the last week.

Assistance wise I've made good headway with both leg presses and kneeling rollouts recently. I've also added in kroc rows in the last month or so and I'd say now that it has definitely had an affect on my grip strength. Obviously my lockout is stronger, because I am PR'ing.

So a combination of both really. Pushing assistance hard and backing off on the main stuff some weeks and doing it in a cyclical nature.

This in itesef stops me from being stupid and chasing 5kg PR's every week, which while being ideal, isn't going to happen.

I have also been drinking less the last few weeks, although still pretty much getting smashed on a Saturday night. There is also the pre-workout supps.

Quagmire

 

[Fuglydude]

You're doing awesome, especially give that you don't have access to that many ergogenic aids! In an austere sort of way, I think not having access to cheap supplements, drugs, etc. has a great beneficial effect on lifting as it really really makes you focus on fundamentals, and make sure you do them well. This in my opinion is critical for maintaining long term progress and success not just in lifting, but any endeavor.

Do you find the initial lift off the floor harder than the lock out or vice versa? I think being weaker at different parts of the lifts gives an indication of what muscles need work. For example I find the initial lift off the floor the hardest. I can usually drag it up my legs using my back if I can get it off the floor. I think this means my quads/legs are the weak link in the movement.

I'm gonna try rollouts pretty soon here. They look hard but I'm sure they have a lot of benefit.

 

[Quagmire911]

Lockout is definitely my weak spot. It's even more pronounced on sumo. I haven't failed a dead in quite a while, but that is where I have to grind.

I wonder how much strengthening grip will help this though. With a loose grip, it may affect bar speed and make it more difficult at the top.

Rollouts definitely help. Kabuki on Ironaddict's, a world record dead holder, said progressing to standing deads for reps helped put 100lbs on his dead, and that is when he was in the 6/700's.

Quagmire

 

[Quagmire911]

Friday

Cardio:

S.Bike 30 minutes HR 145-155- Didn't have to work as hard today to keep my heart rate up. Maybe the deadlift conditioning was still affecting my metabolism.

Pec deck 75x5 100kgx8- Cool.

Hip machinesx20

Did that strength stuff before the cardio.

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

Quagmire

 

[Quagmire911]

Monday

Ok session today, didn't really push it. Didn't do any leg work as well. Here it is:

Bench 60x3 75x3 87.5kgx8 (193lbs)- This wasn't great, but I didn't really get psyched up for it. It'll do.

Skullcrushers 30kgx15x15- Since I wasn't feeling tip-top, I went lighter with higher reps. This was a piece of cake.

Kroc rows 40kg 2x15- Not to bad. Just wanted to get something done. I don't know if I've mentioned, but these are actually thick handled dumbbells.

Pec deck 100kg 2x5

And that was all. I decided I need to give the legs some proper rest, so I didn't bother with them today. I didn't take the cool pre-workout stack, and generally wasn't feeling it either.

On another note, I think I am somewhat kidding myself on with this fat loss stuff. I have only drank once a week over the last few weeks, but I've been getting tanned and eating everything in site. I actually lost weight drinking in the past, but I wouldn't eat anything whilst drinking. That was also when I was starting out, it's going to be tougher now. So I'll have to suck it up for a while, no getting drunk and eating pizza on the weekend. I want this bad, and I can't work my as* off all week and fuc* it all up on one night.

Anyway, cardio time...

Quagmire

 

[Quagmire911]

Monday

Cardio:

45 minute walk

This was a lot harder than it usually would have been, because there was a couple of inches of snow.

Until tommorow...

Quagmire

 

[Quagmire911]

Tuesday

Cardio:

60 minute walk

Even harder today as the snow had become kind of slushy. Thus, it also took longer. Piling in the green tea/coffee/alcar today.

Doing no carbs except a little from fruit and veggies. I think I might do better with some carbs post-exercise, as I generally get a weak kind of feeling having not had any before it.

Until tommorow...

Quagmire

 

[I-tallionStallion]

Nice. Snow walking is my favorite. Got to do it Rocky IV style haha. Of course I'm going to make a refrence to rocky.

EFFORT won't let me post my workout on here, doesn't want me confusing people etc etc. Been following DC with static holds and rest pausing. Such a b----!

When you can afford some BCAAs do it. Get some cheap gross tasting one like I did that doesn't have any flavoring, except for the fact that you feel like your drinking plastic. It really helped boost my metabolism back in august and I easily lost ten pounds in one month. That of course with a flawless diet helps.

What BF% are you at now?

 

[kingsam]

Quag....time to show your progress!

pic of when you started!
and a pic of now!

how old are you?

 

[Being_the_Don]

Tuesday

Cardio:

60 minute walk

Even harder today as the snow had become kind of slushy. Thus, it also took longer. Piling in the green tea/coffee/alcar today.

Doing no carbs except a little from fruit and veggies. I think I might do better with some carbs post-exercise, as I generally get a weak kind of feeling having not had any before it.

Until tommorow...

Quagmire

Take care not to reduce your carb intake too drastically, you could wind up with a major carb craving if you do.

 

[Quagmire911]

Stallion: Good to know you're still working out. I've got some leucine in the house, I may start some of that in the last week or two, but that's all I've got. Can't afford more right now. Not sure what bf is, something like 13-15%, hopefully the lower number. I'm in that grey area.

Kingsam, I lost the pics of when I started. I was around 155 and 10-12%. Recently I am 178-180 at 13-15%. I may post pics once I'm around 10-12% again. I'm only around 5 9", so I'm not huge, but have a noticeable build compared with most guys. Size has never been my goal though. A blend of strength and athleticsm is the ultimate goal. Probably 180-195 at 10% is where I will end up, but goals change. I am nearly 20.

Don, yeh, I'm doing quite a bit of cardio, so carbs will be in there.



Last night I did the walk again. Less snow so it was around 40-45 minutes.

Workout to follow.