Quagmire911 Lifting Journal

[Warboss Alex]

good start to the day.

btw what wholemeal bread are you buying exactly? not just 'brown' bread I hope?

 

[Quagmire911]

good start to the day.

btw what wholemeal bread are you buying exactly? not just 'brown' bread I hope?

Remember it ain't me that buys it.

The one I am eating right now is Warburtons wholemeal. Seems to have an alright amount of fibre in it. I know the ones with seeds are better but alas I can't buy it.

 

[Warboss Alex]

Warburtons isn't the best nor the worst. It'll do for now, but go for the granary loaves if/when you can, or Burgen bread.

10 eggs and you're not even halfway through your meals - well done sir.

 

[Quagmire911]

Good

Tuesday

Ahh, exciting stuff today. Gyming had a different feel to it, fresher. Here it is:

Good mornings 3x5-70, 75, 77.5kg(PR)-My lower/middle back was on fire after the last set. Couldn't see exactly but I was roughly going to just above parallel. Was able to use squares as a "safety net" which is great if I were to fail. Will allow me to progress more confidently.

Paused squats 2x10-80kg(PR)-These were strange. Was pausing for two seconds at the bottom of the lift in the ass to grass position. They worked me hard, not much else to say. I am conscious that my lower back rounds a bit at the bottom of the lift, so I am working on flexibility to get this to where it should be.

Dumbbell Rows 2x8-30kg dumbbells(PR)-Just experimenting with different forms of rows since my conventional row form sucks. Might do t-bars instead, but I will see how this goes.

Hammers 1x12 (PR) 1x10-15kg-Starting to slow up but I have been going well with them. Will stick with them for a while yet.

Cable pulley Abs 2x10-50, 60kg(PR) New exercise. Quite liked it, really felt it in the abs. So I will stick with this and see how I get on.

Pretty much new exercises all round today, so I couldn't help myself from Pr'ing . Quite pleased with how it went, felt productive. Hopefully this will kickstart things again. Until tomorrow...(although I still have to update later),

Quagmire

 

[Quagmire911]

Trying a different structure today, probably a good thing as I slept overly long and don't have the same amount of time as yesterday to get the food in.

Meal 1-3 slices wholemeal toast+5 eggs+oj+scoop of whey+8 liver tabs
Meal 2-Lots of chilli+rice+4 liver tabs
Meal 3-3 slices wholemeal toast+baked beans+cheese+4 liver tabs(crap I know, no other options)
Meal 4-Beef+veggies+scoop of whey+4 liver tabs

Mega shake-10raw eggs+4scoops whey+water -Do be drank at my leisure throughout the day.

Cardio-30 minutes brisk walking on varied inclines

 

[Quagmire911]

Meal 1-5 raw eggs+2 scoops whey+water (Don't feel like eating, so shake first)
Meal 2-3 slices wholemeal toast+4 eggs +oj+scoop of whey (would have 5 but I don't know if I'd manage)+8 liver tabs
Meal 3-Pasta+cheese+veggies+4 liver tabs
Meal 4-4 raw eggs+2 scoops whey+water (I feel like death)
Meal 5-7 eggs+mayonaise+4 liver tabs
Meal 6-Beef+4 liver tabs

Cardio-Managed to do 25 minutes brisk walking on varied inclines.

After the new workout on Tuesday I am sore in places I haven't been sore in a long time. Feels good .

Appetite is non existent. Probably need to do some early morning cardio to jumpstart it.

I have eaten 20 eggs today, that is a PR

 

[Quagmire911]

Got some supps, so I'll be taking this every day:

15ml cod liver oil
500mg vitamin c
400iu vitamin e
15mg zinc
300mg magnesium
Also taking 20-25 liver tablets a day (b vitamins etc)

Quagmire

 

[Quagmire911]

Meal 1-3 slices wholemeal toast+4 eggs+oj+scoop of whey+8 liver tabs
Meal 2-400ml oj, +2.5scoops whey
Meal 3-Chicken fajitas+scoop of whey+4 liver tabs
Meal 4-Double quarter pounder with extra cheese + coke (oops)
Meal 5-6eggs+mayonaise+4 liver tabs
Meal 6-4 raw eggs+2scoops whey+water+4 liver tabs+bananna

 

[Mad Manic]

Your diet is a bit out of sorts, you have meals where there is only one macronutrient or no protein e.g.) just beef, or pasta and cheese (bad idea fat and carb meals = fat storage) and at times you seem to carb up with sugars like orange juice which is a bad idea.

BTW, I wouldn't bother with the supps. If we're saying that there's no need for iso's and angles etc. then there CERTAINLY isn't a need for tablets lol. You're also using way too much protein powder, twice a day max inc. after workouts. Also too many eggs.

Try adding more variety to your diet. Too much of your protein and fats are from powder and eggs.

MM

 

[Quagmire911]

Friday

Went to the gym a day early because I am going to a concert tomorrow night. Again, it was the same as Tuesday. Fresh and exciting. Here it is:

Rack bench press(4"-5")-3x3-85, 87.5, 90kg(PR)-Felt good. Reckon I will be able to go up in weight next week.
-1x95, 1x100kg(PR), 0x102.5kg-Very pleased with the 100. Something I have noticed with the rack press is the weight never really feels "heavy" as such. Strange. Went for 102.5 but missed it half way up the rep. Reckon I maybe could have got it, and should get it next week.

Overhead press 3x6-35, 40, 42.5kg(PR)-Really love doing these, feels great. May be able to up the weight but I nearly failed on the last rep of the last set. Previous best was 35x8, haven't done the move in a while. Should see some nice gains here.

Flat DB bench 1x10, 1x9-20kg-My tri's were really feeling the burn by this point. Not gonna count a PR as I know I could do more if I was fresh. Failed on the last rep near lockout. Was my left tri that couldn't handle it. Still, we will see how it goes next week.

Cable pushdowns 3x10-40, 50, 55kg(PR)-Tri dominant exercise and they were already worked, but arms recover quickly I guess. Felt reasonable, will look to PR next week. Quite liked it.

Cable Abs 2x10-60, 70kg(PR)-Same exercise as on Tuesday. The 60 which was hard on Tuesday was easy today which I was pleased at. +10kg was a big jump and it was hard grinding out the last few reps. Made it though, and it felt good.

Well that was that. Felt happy with the new routine in general, all exercises felt good in one way or another. Will either workout next tue, or wed haven't decided yet. Will update the meals later on...,

Quagmire

 

[Quagmire911]

Your diet is a bit out of sorts, you have meals where there is only one macronutrient or no protein e.g.) just beef, or pasta and cheese (bad idea fat and carb meals = fat storage) and at times you seem to carb up with sugars like orange juice which is a bad idea.

BTW, I wouldn't bother with the supps. If we're saying that there's no need for iso's and angles etc. then there CERTAINLY isn't a need for tablets lol. You're also using way too much protein powder, twice a day max inc. after workouts. Also too many eggs.

Try adding more variety to your diet. Too much of your protein and fats are from powder and eggs.

MM

Every meal has protein in it...

I have orange juice for pwo shake. Have it in the mornings cause I like it.

I don't make dinner and I live with my parents so EVERY meal is not ideal, believe me though it will be adequate. I do use a bit much powder but I try to stick to 4 scoops a day, sometimes I need more to boost protein because again I don't do the shopping.

And hells no, there are not too many eggs. Eggs for the win baby...

And whether or not supplements are necessary is another debate that I'd rather not get into.

If you want to discuss things make a thread or PM me, please do not post this in my log. Don't want it getting filled with arguments like earlier in the week. However I am a way out for the evening, so good day...

Ps-Just "beef" was once, last night. This was because I couldn't actually eat any more or I'd have died. Beef=Protein +fat.

 

[Quagmire911]

Not logging diet for Saturday because yeh, it would blow.

 

[Quagmire911]

Monday

Decided to go a day early. Still been two days off in between so I don't see why it should be a problem. Here it is:

Good mornings-3x5-75, 77.5, 82.5kg(PR)-Good start to the day, happy with how this went. +5kg from last week.

Paused squats-2x10-80, 82.5kg(PR)-Not good. Didn't like my form on the second set at all. I am not happy with squats, there is something fundamental I am doing wrongly and I can't work it out. I just feel stuck, like I am getting know where with them. Lower back rounds in the ass to grass position and when I am coming up I feel the weight shifting onto the front of my feet instead of the heels and really feel it in the calves. Some deliberation is needed I think.

Pullups-1x5, 1x4, 1x3-Not done pullups in a longgg time. I have a weak upper back.

Hammers curls-15kg, 1x12, 1x10-Same as last time.

Cable abs-2x10-70kg(PR)-Two sets of seventy instead of one. Great progress on these.

Not overly joyed about the workout, not one of my best. As I say I feel something has to be done for squats. Technique may be the problem, I am built more for deads. Hmmm, need to have a think about it. I'll make a post tomorrow with my first weeks weigh in. Until then...,

Quagmire

 

[wolf116]

Didn't like my form on the second set at all. I am not happy with squats, there is something fundamental I am doing wrongly and I can't work it out. I just feel stuck, like I am getting know where with them. Lower back rounds in the ass to grass position and when I am coming up I feel the weight shifting onto the front of my feet instead of the heels and really feel it in the calves. Some deliberation is needed I think.


Not overly joyed about the workout, not one of my best. As I say I feel something has to be done for squats. Technique may be the problem, I am built more for deads. Hmmm, need to have a think about it. I'll make a post tomorrow with my first weeks weigh in. Until then...,

Quagmire

Tell me when you work out your squat problem. I have the same exact problem. I'm blaming hamstring and hip-flexor inflexibility.

 

[Quagmire911]

Alas Mr.Wolf is correct. It pains me to say it but the issue is definitely flexibility. Frustrating as hell as I could get right down 6 months ago. Must have happened when I did solely box squats for two months. Will have to re-structure things slightly for the time being, already got a stretch regime laid out. Might actually log it because otherwise it might not get done, stretching has always been so s***. I suppose if it is affecting my squat though I'll be doing it religiously. I was thinking box squats 2-3" below parallel, just before my back rounds, and leg press. Will have a think about it though. Might be possible to raise the heels with plates and do it that way.

On another note my weight was exactly 169.8lbs, same as last week. Not sure what this means. My opinion is I am carrying less food than when I weighed myself last week as my digestion was a lot better yesterday as I started supplementing with fibre. I reckon I will have put a bit of weight on, however we will have to wait a few weeks and see. I was considering digestive enzymes, but I'll see how I get on with the fibre.

Anyway I'll probably just post the changes to the leg part of lower day when I workout next.

For reference on December 10th I couldn't touch the floor with my hands, after stretching I just managed it and on the 11th I can't do it again. First things first is to get touching without having to think about it. I used to be able to do the splits and whilst I don't see it happening again or at least anytime soon, I am still far to far of the ground. In the "butterfly" stretch I can't get my knees on the floor either, I used to be able to have someone standing on my knees. So yeh, will see how I get on here.

Anyway until Thursday I reckon...

Quagmire

 

[Quagmire911]

Thursday

Good day today. Here it is:

Day two

Rack bench press-3x3 (4"-5")-85, 90, 92.5kg(PR)-Pleased with this, went well. Think I'll be able to up the weight next week.
-1x97.5kg, 1x102.5kg(PR)-Didn't get this last week, but got it this week. The last set was heavy Don't know about upping the weight next week.

Overhead press 3x6-40, 42.5, 45kg(PR)-Again, pleased with this. Really like the movement, feels good. Feels like I can make big improvements.

Flat DB bench 2x10-20kg-Stayed at the same weight as last week, managed to get all 20 reps instead of 19. Felt noticeably easier than last week. Will aim to improve next week.

Cable pushdowns 3x10-50, 55, 60kg(PR)-Last set was hard and heavy, will try and do all sets at 60kg next week.

Abs 2x12-70kg(PR)-Felt heavy, especially the last set. Will probably consolidate at this weight.

Another good day, felt productive. Have been doing better with cardio and have been meticulous with stretching-nothing gets in the way of my squatting . That is it, until the weekend...

Quagmire

 

[Quagmire911]

Sunday

Had a bit of a time restraint today so had to cut it a bit short. Then it turned out I didn't have to, but oh well. Here it is:

Good mornings-3x5-75, 80, 85kg(PR)-Quite pleased with this. Surprised as I drank far to much this weekend. I seem to be one of the luckier ones in regards to how alcohol, running etc affects progress.

Box squats-3x3-100, 100, 102.5kg-5kg of my best. First time doing them in a while so I was slightly conservative. Maybe would have got 105. I had to sub this in because as I said earlier in the week my flexibility wasn't good enough to full squat without my lower back rounding. It is already much better after a couple of stretching sessions so I should be good to go with full squats soon enough.

Leg press-110kgx25(PR)-Was going for 20 here but I surpassed what I thought I could manage. Even had a little to spare. These were narrow stance, wanted to hit the quads hard. What does it mean when your squat stays the same yet you don't train your leg press and it improves significantly?

Rows-2x8-35kg dumbbells(PR)-Went well, hope I am doing them right.

Had to cut the rest short, or so I thought. Not a bad workout as I say considering the alcohol intake over the weekend. Flexibility is coming on, slightly annoyed at squat as always. Diet has been ****ty the last couple of days, very low on money so its touch and go whether I'll be able to add weight or not. Might have to wait another month which would suck. Need to get digestive enzymes, whenever I have the full food intake I just wanna die. Anyway enough whining, until Wednesday...,

Quagmire

 

[Quagmire911]

Thursday

Another good day today, gains won't let up on this routine. Here it is:

Rack bench press-3x3-85, 90, 93.5kg(PR)-Felt very strong on all sets. Felt like I could have got more reps or added more weight.
1x103.5kg(PR)-Much easier than I expected.
1x105kg(231lbs)(PR)-Still wasn't as hard as last weeks 102.5. I might have got 107.5 and if it had been the first set there would have been a very good chance. Will expect to PR next week. Looking forward to maxing out in a few weeks on full bench.

Overhead press 3x6-40, 42.5, 46kg(PR)-Never completely fresh cause of the bench, this is hard and heavy and I love it. Will aim for 47.5 next week.

Flat DB bench 2x10-22.5kg-Not bad progress.

Cable pushdowns 3x10-55, 60, 65kg(PR)-Again noticeable improvement from last week.

Abs 2x10-75kg(PR)-Just made it on the last set, starting to slow up on these. Felt good.

Pleased with how this is going. I expect to set a good PR on bench in a few weeks, numbers are just climbing and climbing. Flexibility is nearly there on the squats so hopefully I'll finally be ready to take them to the next level. Wonder how deadlift will be coming on with all these GM's. Will have to wait and see. Anyway, until the weekend...

Quagmire

 

[Quagmire911]

Sunday :nono:

Alas I have been a bad Quagmire. Had another **** day in the gym, almost pointless. I could say such and such is wrong and make things more complex than they need to be, although they might be. The sad fact of the matter is I do not do what is necessary to attain my goals. To put it simply:

1.Far to much alcohol.
2.****ty sleep patterns
3.Number 2 causing diet to be restricted and not what it should be. Not that I am eating the wrong foods, just that I am not eating enough of the right ones.
4.Intermittent cardio.

Pretty f******* big issues. The only thing I do properly and consistently is the weightlifting. Of course with 1-4 days like today are pretty pointless. Time to face up to the fact that the reason my squat is stuck around 100kgx3 isn't because of some complex issue. Not to say the flexibility wasn't an issue. And really it isn't just squat, deads and bench have seen lackluster progress as well.

If I look at this cycle so far I see a couple of things. Bench day is going great. Why would that be? Hmmm. Mid week, not staying up as late, eat better, NO alcohol. Then the lower day, I drink Friday/Saturday and expect to do well on Sunday? Who am I kidding. Were not talking a beer or two either btw.

I'm gonna have to face up to facts and buckle down. After new year and the partying its make or break time. Either I start doing things right or piss about and have little to no progress and stay at these weights forever more. My choice.

Anyway now that little rant is over, here is the "training" for today:

Good mornings 2x5-80, 82.5kg.
1x6-85kg(PR)-Hey a PR! My god It was horrible. After this I felt pretty spent. Pathetic. Felt disorientated etc.

Box squats-1x3-100kg-This is when it hit home. This felt harder than last week yet two months ago I do 107.5x3. Time to wake up. Having said that I hadn't done heavy gm's when I did my record. But still...
4x3-80kg-Dropped the weight and decided to try and explode up as fast as I could. Not much difference in speed between this and 100kg. Only felt mildly easier.

Leg press-130kgx20(PR)-This was awful. I was determined to fight against the hole I had dug myself into but to be honest if I could do this this week, then I most likely have been able to do it for a while.

Pullups-2x5-Was doing them as fast as I could. Decided to call it a day at this, just didn't have anything left.

As you can see the leg training was piss poor. Wasn't even up to what I did last week. That's no way to progress. Basically I have been maintaining for the last 4-5 months, yes I can use my month of injury as an excuse but when it comes down to it things just aren't where they should be. Nothing but the training is on point and because of that the training gets nowhere. Looking around trying to make adjustments to routines when the fundamentals aren't in place is awful reasoning. So yeh as I said I either continue on like this getting nowhere or things change.

Until Thursday I reckon...,

Quagmire

 

[EFFORT]

I'd look to fix 1 weak point at a time in your outside of weightlifting life. I think the first thing to do is sit down figure out your schedule for each day of the week in terms of when you'll eat. Once your times are down thats it, the only way out of it is serious illness or death of someone you know. Other than that food goes in your mouth at the times written no matter what. always have some sort of food on you like some whey powder, water and nuts. Even if the meal isn't a full meal its more important that you put some sort of food in your mouth at that time then pushing the time forward so you can have your full meal. The goal here is to convert yourself to eating by the clock.