Quagmire911 Lifting Journal

[EFFORT]

your one lucky f*ucker to have WBA helping you out and to be doing stuff correct at your age. When i was 17 i was in the gym doing supersets of curls and here you are pulling heavy triples. Props to you man.

 

[stronglifts]

your one lucky f*ucker to have WBA helping you out and to be doing stuff correct at your age. When i was 17 i was in the gym doing supersets of curls and here you are pulling heavy triples. Props to you man.

Totally agree. Quagmire911 is building a solid base, the better the results as the year goes by. Continue the good work.

 

[Quagmire911]

Thanks a lot guys. There's a lot of information out there and it can become confusing, however eventually you learn who to listen to. Unfortunately it takes some longer than others and many are set in their ways and will get know where and it is a shame. Good luck with your training both of you, cheers

 

[Quagmire911]

Hey guys,

Just a quick update. Heavy workouts will re-commence in two weeks, for now it's lighter stuff.

Progress:

19.05.07-Weight-156pounds
Wasit-32"
R.leg-21.5"
L.leg-21.25"
R.arm-12.25"
L.arm-12"
Chest-38"

23.07.07-Weight-165pounds (+9lbs)
Wasit-33.25" (+1.25")
R.leg-22.5" (+1")
L.leg-22.5" (+1")
R.arm-12.5" (+.25")
L.arm-12" (+.25")
Chest-39" (+1")

-Things went very well. Will aim to have fat more under control next cycle, although it could have been a lot worse and I am still within tolerable limits. Part of the waist measurement is bloat from the food. Thanks to WBA for his guidance, just goes to show that when everything is in place things go very well. Although being more vigilant with cardio would have kept me from gaining 2-3lbs of fat that is know ones fault but my own. The muscle gains were very nice indeed though.

Here are the lifts:

19.05.07-Squats-92.5kg-5 reps
-72.5kg-20reps
Deadlift-127.5kg-5 reps
Incline bench-70kg-5 reps

15.07.07-Squats-2x5-100kg-5 reps
-85kg-20 reps
Deadlift-135kg-5 reps
Incline bench-70kg-5 reps

More of a BB workout at the moment so strength gains are a little slower than before. Bench seems to be a weak point perhaps. Legs and back went nicely.
Anyway this is it for another two weeks probably, so adios...

 

[Quagmire911]

Well, it has been a while.

Will be commencing heavy workouts this week. Had to take a few extra weeks of as I badly pulled some tendons in my ankle. Strength has probably dropped, although I hope not. This cycle will be different from the last, more strength orientated. From general reading and from my continued collaboration with Warboss I feel that this is best for my circumstances at the moment. I am going to uni in a month and the schedule will be hectic, so until I settle down there is less emphasis on gains. I will use this cycle to mainly focus on strength, conditioning, and hopefully add a bit more muscle and drop a bit of fat. Not ideal circumstances but im 17, not as if time is a factor. I weigh 168-170 in the mornings now so thats 20lbs more than this time 4-6 months or so ago. That seems good going to me which is all that matters, mostly muscle although some fat from the time off in the last few weeks. Not to worry however as the abs are vaguely there. Anyway, thought I'd make a post just to prepare myself for the new cycle:

Here is the last sub-heavy workout before the fun stuff begins:

Deadlifts 3x3-125, 127.5, 130 kg

Good mornings 2x15-30, 35kg

Chinups 2x10 (BW)-Thought I'd stick to unweighted for a while and try upping the reps because of the amount of weight gain in the last few months. Let my body get used to itself again.

Hammer curls 2x12-10kgdumbbell

Hanging leg raise 2x15

Workout went pretty well. Because I have been unable to do cardio I have been feeling like a sloth and the weight sessions are noticeably tougher. Decided to do 10 minutes running on the treadmill to gauge my fitness and it was worse than I thought. Came of the thing feeling like an old man. Therefore, because there is less emphasis on gains one or two cardio sessions a week will become much higher intensity to get my fitness back up and get the heart better at carrying more weight. Will not overdo it though, and will eat so that I don't become emaciated. Hopefully I will maintain or gain a bit of weight and recomp a bit.

Anyway, I will post up a waist measurement and weight for the start of the new cycle in a few days. Until Wednesday,

Quagmire

 

[Warboss Alex]

Check your email - I think you have a very sensible and mature outlook on your training goals, which at 17 is very rare indeed. You should do well, but remember to ease into everything.

 

[Quagmire911]

Wednesday

Had a strange day at the gym today. Here it is:

Wednesday-A

Incline Bench 3x3-65, 70, 72.5kg-Wasn't expecting much today, so I started way of my previous PR. Felt light. As did 70. The last weight is my PR but I felt confident and the weight went up, challenging but not right at failure or anything. I feel confident about making a PR the next time I do these. Might try and get the ankle weights to go up to 73.75 or whatever but I feel 75 might be doable already. Good.

Dips 2 x 5 -BW-Didn't have a means to add weight as I left my bag in the locker. I had taken the reps down as well from last week, so I decided to pause at the bottom of the movement for two seconds. I really felt this in my tri's and it felt like it did some good.

Military Press-3x3-45kg-PR-Was very challenging. Will probably consolidate with this weight next week.

Squats 3x3- 95x3 100x2 100kgx3-I knew from last that something was up with squats. I started 10kg from my PR and it was hard. Put it up to 100 and failed on the third rep coming out of the hole. This pissed me off. I gathered all of my strength and put everything I had into it on the third set and I barely made it. So yeh not happy with this. 5kg of my PR. Suppose that is what eating like **** for a month and not being able to train does.

Good mornings-2x10-40, 45kg-More and more I am subbing good mornings for hypers as the gym is too full to do hypers. Pretty happy with this. Felt light, well definitely move the weight up when I do these on Saturday/Sunday.

Decline weighted abs-2x5-12kgx3, 10kgx5-I went to get the 10kg dumbell do these and couldn't find it. As I thought the 12 was too heavy for 5. I hunted for the 10 and some guy returned it. Felt worked after this. New exercise for me. Felt good.

---Strange day indeed. First week heavy, and I am pleased with bench and annoyed at squats. Last cycle it was the other way about. I did have an ankle injury though so maybe the lack of movement I was doing led to degradation. I wasn't feeling very motivated towards the gym, but after today I feel I have reason. The bench being easier than I thought gives me confidence in the lift which I haven't had in a while. The squat being a bastard gives me a renewed challenge to get back to my PR fast and then throttle it.

---I look forward to deads on Saturday, definitely my strong point and I feel confident of hitting my PR's or making new ones. I have also upped the cardio and already feel noticeably fitter. Today's workout wasn't much of a strain on the heart. It's great to feel healthy again.

---Alex, I will email you later about this workout.

Until the weekend,

Quagmire

 

[Quagmire911]

Saturday

Workout went very well today. I think I am built more for deads.

Here it is:

Deadlifts 3x3-130kg, 137.5kg, 142.5kg(PR)-Well this is about 314lbs. Grip handled the weight well. Felt very strong on these today. After the second set I knew I was going to get the third set. I could have handled 145 but I was conservative. Still a PR and it means I should definitely hit a PR in two weeks. Might go for 147.5 in two weeks, I'll see how the lighter sets go, and also the rack deads next week. I can taste 150 already...Hardish but not very challenging.

Good mornings 2x10-50kg, 60kg (PR)-Definitely seen improvement in these. Last set was quite challenging, should move the weight up next week though.

Chinups 2x10-Noticeably easier than last week. Will probably up the reps and in a few weeks and start adding weight again. Need to keep form strict though, and that is why I have not upped reps or added weight as of yet.

Hammer curls 2x8-12kg(PR)-Form is better now than previous cycle where I didn't quite do it right. Now better, so I am counting it as a PR. Strangely, my left arm seemed to cope a bit better then my right. I think I may have rushed the sets with my left though so the TUT was less.

Hanging leg raise 2x15-BW-Noticeably easier. Will start adding weight soon.

Overall a very good workout. I wish I could turn back time and put 145 on the bar, but I will just have to wait another few weeks to beat it now.

Post workout I did a bit of swimming for the heart and went to the sauna/steam room as usual. Also stretched in the pool which I have started doing after every workout. Had the post workout shake and then afterwards went to Subway and had a footlong cheese steak with double meat and cheese for the post workout meal which was yummy.

That is all for today, until Wednesday...

Quagmire

 

[Warboss Alex]

You made the deadlifts look easy - full email report in a bit, going to get me some food now.

 

[EFFORT]

Saturday

went to Subway and had a footlong cheese steak with double meat and cheese for the post workout meal which was yummy.

Quagmire

mmmmmm good choice, you have to try quiznoes next get the prime rib

 

[Quagmire911]

mmmmmm good choice, you have to try quiznoes next get the prime rib

Is that another fast food place? If so, don't know if we have that in the UK...Just as you got me hungry again as well...:trouble:

 

[EFFORT]

yeah its big here in the states, would hate to see the nutritional break down of the prime rib sub.

 

[spesmilitis]

Keep in mind, subways wheat bread is not whole wheat. They add brown colouring to make it look browner.

 

[Kerpal]

It also has high fructose corn syrup.

 

[Quagmire911]

Doesn't mean it doesn't have s***loads of protein and taste verrry goood
Saturday is abit more lax for me anyway, in terms of quality of food. Stick to the diet 95% of the time and there will be no problems. I get Honey Oat

 

[Quagmire911]

Wednesday

Not a great day today. I need to start some kind of during workout nutrition as my energy wasn’t the same after bench, and I feel it was harder to put my all into the squats.

Flat bench 3x3-New exercise so didn’t know what to expect. Went by the warm up sets on where I should start. This is it: 75x3, 77.5x2, 77.5kgx3. Felt strong on the first set. Second set my breathing or something messed me up and I nearly missed the second rep so I didn’t bother with a third. Kept the weight the same on the last set and felt confident about getting the third rep this time, and I did. Felt quite good about this today. Hopefully make some good improvement.

Incline Dumbbell Bench 5x5-22.5kg-This is the weight I was using a couple of weeks ago and was confident about getting 5 reps, which I can. First two sets were good, made the reps. The problem is trying to get the dumbbells up which is about the hardest part. I just couldn’t manage it for the third set and there was know one else in the gym at this point. So I had to call it a day at that which sucked, cause it was going well. Still however my chest area was feeling pretty worked by this point. Slight glitch but nothing to serious, should still see improvement.

Laterals 2x8-7kg-Think this is nearly around about my PR. Will have to check in log.

Squats 3x3-97.5x3, 100x3, 102.5kgx2-I was meant to box squat today but stupid, stubborn me thought it would be a great idea to have it with the squats again. Dumbass! Same thing as last week. Coming out of the hole a few inches below parallel third rep of last set and down it goes. Not to mention how hard it was on just about every rep that day. However I was determined to see exactly the issues so it wasn’t all in vain. Things I have noticed are: Obviously coming out of the hole is my weak point. One side, most likely my left, is weaker than the other. When I don’t really concentrate on form the weight pushes up on the right side and compensates, the result is a jerking, circular motion which is not good. I have noticed this before. It only happens once I get about 95kg. Lastly I have to scream for me knees to push out and if I don’t really concentrate on this they start coming in, again-not good. So back on the box for me! I need to make sure to sit down properly though, as my back started to get sore last time I did these.

Hyperextensions 2 x 15-Again not available. Did some lat crunch which was probably a waste of time.

Decline Abs 2 x 15-Too easy. I had so little energy though I just wanted out of there.

So there it is. I feel although it wasn’t a great day, it was productive and will help me do things better. Couple things I need to do that are outlined above, and also make sure to bring some sort of nutrition as I was in the gym for over an hour and only had water in that time. This lead to a drained feeling and during the squats I felt really crappy. That might also affect the weight I am using, but the issues remain.

Until Saturday, thank God it is deads…

Quagmire

P.s.-Day late with this cause I had to completely reboot my system :-(

 

[Quagmire911]

Saturday

Great day today. Several personal bests. Here it is:

Rack Deadlifts 1x5-150kg(PR)-5kg more than my previous best. Was quite pleased with this. Form was good and it wasn't the worst thing I've ever had to do. Grip coped reasonably well. Confident I could have got another rep.

1x12-130kg-Another PR. The 12 reps is always tiring, but this was good.

Good mornings 2x10-60kg-Two sets of 60 up from one last week. Challenging but not overly so. Will probably up weight next week, but check form.

Rows 2x6-70kg(PR?)-Upped the weight 5kg but reps came down by two, as I didn't have access to my routine so I did as close to what I thought was right. Quite hard, will try and up reps next time.

Hammer Curls 2 x 10-12kg(PR)-Think I have found an arm exercise that works for me, for now...

Hanging leg raise 2x20(PR)-Will have to start adding weight.

Overall a good day. Was very pleased with the rack deads. Not much else to say at the moment, until Wednesday...

Quagmire

 

[Quagmire911]

Wednesday

Good workout today with a glitch, here it is:

Incline Bench 3x3-65, 70, 75kg(PR)-Good to see some progress with this. On the second set after I had got the third rep I went to rack the barbell, thought I'd got it in but it just missed and it bashed my head heh. Luckily it was only a small impact so a lump and a slight graze. I had a guy spot me on the PR set and I got three and he was telling me to go for four, but I'd had enough I will try and get the some ankle weights so I can progress more easily with 1.25kg instead of 2.5kg which can be too much for bench sometimes. The idea is to keep progress steady and consistent. Looking forward to flat next week, will be going for 80 which will feel good. I expect to see good progress with it because it is a movement I haven't done for 6 months or so. Damn I have a good feeling about this ****.

Dips 5 x 5-10kg-5, 5, 5, 4, 3-Progressively more draining, will stick with this in two weeks.

Laterals 2x10-7kg-Two reps off my PR. Will work up to 2x12 next week and then up the weight.

Box Squats 3x3-90, 92.5, 95kg-This was refreshing. The last set was two reps of my box squat PR, and I expect to shoot through this over the coming weeks. It felt so much better being back on the box, I have a good feeling about it over the coming weeks. I remember the first time I did these my numbers flew up and I was adding weight every workout. That is the plan this time round as well! The last set was slightly conservative, I could have done more but I was just getting back into it. I feel like I barley need to think about form when I do these, it just happens more naturally.

Hyperextensions 2 x 15-BW-Finally managed to do these again. I will need to persevere and try and do these more often. My whole posterior chain goes on fire when I do these, and I really feel it in my hamstrings and lower back. Will make a habit of this again and start to add the weight.

Weighted Abs 2 x 15-15kg plate on chest. I was going to do decline sit ups but I couldn't find the equipment necessary, it had been removed from my ****ty gym. I need to get more consistent with abs and start persevering with them as well.

Good day today. Came out of the gym feeling worked and as if I had accomplished something. I had a bottle of lucozade with me this week for during workout nutrition and it definitely made the difference. I also took a wee bit longer between the chest and leg part of the workout to get my body prepared again.

Overall my back is doing very well. Legs were doing reasonably well but slowed up, the box will get my numbers going again. Chest has been slower recently but I think the routine now will get my numbers going. Last cycle was primarily weight gain and also seeing what strength and weaknesses were. Because of that WBA and I have come up with something that should be better suited to these strengths and weaknesses. I feel confident and motivated about the gym at the moment and look forward to going, and it definitely makes the difference.

Anyway enough ranting on, until Saturday and another deadlift PR...

Quagmire

 

[Quiksilver]

Not bad at all, but yeah be careful when racking any bar. I almost did that to myself back in may, but luckily my hands were still on the bar so my head was okay.

I'm pretty new to box squats, what height is your box at? I hear they can go anywhere between 4 and 24 inches.

 

[Quagmire911]

Not sure what height it is at of the ground but it is 1-2 inches below parallel which is my sticking point.

And yeh, first time I've done that, I have a nice big lump on my head

Quagmire

P.s.-And whats going on with the PM?:box: