Quagmire911 Lifting Journal

[Quagmire911]

On another note:

Just ate 4 slices of bacon, 225g of beef, 2 eggs, and coffee with cream. F*** it was good. I really need to eat bacon more.

 

[frenchbeauty]

On another note:

Just ate 4 slices of bacon, 225g of beef, 2 eggs, and coffee with cream. F*** it was good. I really need to eat bacon more.

Mannn thats an amazing meal. Wish I could eat that more often. Bacon Beef and Eggs, sounds like a good combo

 

[future_strongguy]

Back during summer I was eating 20-25 slices of bacon every morning for breakfast. Good times :cheer:

 

[I-tallionStallion]

On another note:

Just ate 4 slices of bacon, 225g of beef, 2 eggs, and coffee with cream. F*** it was good. I really need to eat bacon more.

Good eats

But that's only one meal...hows the rest of the meals Quaggy?

 

[Quagmire911]

Good eats

But that's only one meal...hows the rest of the meals Quaggy?

My meals generally aren't too bad. Bit many carbs for my liking, but apart from that...

Drink is the problem as always. Too many social events. I love my cider

 

[Quagmire911]

Did some boxing yesterday after work. Probably around 15 minutes on the bag doing punch and kick combos. Was good fun.

I've been having a think about why I get wiped so quickly during workouts- I think I am going to hard and using too many compounds on the same day and my CNS is taking a beating as a result. I have a new approach in mind.

 

[Quagmire911]

Monday

Tried a slightly different approach today. Didn't feel like **** half way during the workout. The overall duration was also less. Trying to focus more on quality rather than quantity, which I think I have been lacking. Here it is:

Overhead press 40kgx5 50kgx5 60kgx7 (132lbs)-Quite pleased with this. Only 1 rep off my PR and I probably could have equalled it, but it would have been an ugly rep and so unneccasary. Was using a ramping approach today so as the overall tonnage wasn't drastically cut.

Chins ups palms facing narrow-x8
medium-x7
Pullupsx5
Chinupsx6x4

Never done palm facing before. The machine I was using had several different grips which were quite odd. I decided that this was probably a good thing as it is variety. Don't really feel these in the back which is odd. Mostly my arms that struggle. Don't know whether this means my arms are the issue, or I am not engaging the back enough.

Skullcrushers 7kgDB'sx15 9kgDB'sx10-Not done these in a long time. No elbow pain which I think may be a first.

Abs-Single leg raises 2x15-Getting better at these. Need to progress to double leg raises.

Cardio-10-15 minutes on the bag doing combo's.

And that was it. Pretty simple which I like. I am thinking of using Jim Wendler's 5/3/1 approach. May start training 3 times a week again. Anyway that is all for today, until next time...

Quagmire

 

[Quagmire911]

Tuesday

Decided to do some grip work today. Here it is:

COC No.1 R 1x12 L 1x11

Wrist turn 2x10-5lbs-Won't bother trying to explain. Not complicated.
Wrist hold 10lbs-Roughly 20 seconds each sidex2

Door grabx2

Chin hold palms facingx60s-Ouch

And that was all. That last one cooked my arms.

Until tommorow...

 

[Quagmire911]

Thursday

Didn't have a lot of time today, but I wasn't planning on doing a lot. My legs are pretty cooked from what I did do anyway. Here it is:

Front squats 100kgx3 (220lbs) PR-Old 1rm. Pretty happy with this. I really do dread front squats though. Hard as hell.

Squats 90kgx15 (PR?)-No idea if this is a PR or not. These were as deep as I could go. I didn't have any safeties or a spotter so I stopped it there. I could probably have rest paused it to 20 but I couldn't take the chance tonight. Will see next time. I really want to hit 200+ and then 2 plates for 20. These got my heart going pretty good, and my legs were reasonably fried after it. They would have been much worse had I done a true widowmaker though.

Bi curls 40kgx7 15-20s x2 -Wish I had done these before the squats. Would have been more productive.

Cardio-Did the punch bag on and off for 5 minutes. I gave in though as the squats had already done a number on my heart.

Well that was it. I was going to do some abs but I felt drained and decided to call it a day. Will probably be in on Monday, until then...

Quagmire

 

[Warboss Alex]

I'm pretty sure that's a PR for you, well done.

 

[Quagmire911]

I'm pretty sure that's a PR for you, well done.

I am pretty sure I did 85x20 once, may have been the most with 90 though. Will just have to get 90x20 and beyond to be sure

 

[Warboss Alex]

you did, but 90 x 15 is still a PR. I'd take weight over reps anyday especially on a higher rep set.

 

[I-tallionStallion]

2 plates for twenty...nice goal. One of the hardest things Ive ever done in my life. You'll get it bud

Good workout...I'll have to try some front squats sometime

 

[Quagmire911]

Thanks Stallion.

I think I could have rp'ed the 90kg to 20, not sure. The 100kg isn't too far off.

The hardest thing about front squats is staying upright, at least for me. The bar tries to drag you forward and your abs are working like crazy to stop it from happening.

On another note I just weighed in at 185 Must be all the water retention from the cider I am fairly certain I am still around 14-15%. Top 4 abs still show a bit when I tense.

 

[Quagmire911]

Monday

Pretty productive workout today. This new approach is a lot better- I can make it to the end of the workout without feeling really drained. I actually enjoyed it today, which is the first in a month or so. Left having that "worked" feeling, but not run into the ground. Here it is:

Bench press (medium) 65kgx5 75kgx5 82.5kgx6 (181.5lbs) -This is a grip I haven't really used before. It is bascially my "shoving" grip, a few inches either side wider than shoulder width. Not quite close grip, but closer to that than my regular maxing out grip. I think this is a little better than my best CG. I think that was 82.5x4, and I have done 90x5 regular grip. So these are the three grips I am going to be playing with. I am trying to keep the grip in just now as I fail more in the top half with my regular grip- so I want to bring up the tri's.

Pullups BWx8 +5kgx6 +7.5kgx5 BW=182.5 PR?- Pretty sure I can call this a PR. BW is based on morning measurement. More like 185-186 in training. I am thinking of adjusting these. I usually pull my chin over the bar, but I have seen people instead trying to pull the bar to the chest. Not sure on this one.

Laterals 6kgDB'sx20 7kgDB'sx17-Ouch.

Kneeling wheel of deathx8x8- Big improvement on the last time I did these. All that ab stuff I have been doing is paying off. Felt more natural. MUST progress to standing rollouts. Need to get a ramp setup somehow. Bah.

GPP-Rowing 7 minutes, last 15s all out- Pretty hard today. Not done it in a few weeks though. Going at quite a reasonable tempo- I think. Damn screen is broken.

And that was all. Happy with how today went.

On another note, it is time to lean out. I have let things slide for too long and I am sick of this roll I have been developing. So 6-8 weeks of hard graft and I should be good by the new year. Not sure how much I have to lose to be happy. Probably in the region of 10lbs. Then it will be onwards to the goal of getting to 185lbs or so at 10-12%. Probably won't even need to be 10lbs, but we'll see. Bw this morning was 182.6lbs, so once I'm back in the 170's (eek) I'll know I'm on track.

Going to cut the calories down for this as I am a lazy bugger. I aim to try and gain a bit of strength whilst doing it but again it may not happen. Not sure on calories yet but I was thinking 2100 normal days and 2800 on training days. Not sure if that is mabye a tad low, but I think it should be good. My activity levels have been a bit higher recently which is good, and I will aim to increase them some more. Will also cut down on the drinking, but I have leaned out in the past whilst still indulging a bit, although not nearly as much as recently. I need to cut down for my liver's sake regardless. All I want for Christmas is my abs back .

BW today-182.6lbs
Waist measurement-Maybe add this in tommorow. Been eating.

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

Quagmire

 

[Warboss Alex]

Looks good to me. Use the bench grip you find strongest, don't worry about triceps or whatever, it depends on your physiology.

For pullups I pull my chest up to the bar, like a row. of course as the set progresses I settle for the chin over the bar but pulling your chest up to the bar with your shoulder blades together seems to be a more natural movement and therefore a better groove for that exercise

And you have 10lbs to lose and you're worrying about calories? Have you learned nothing?

What sort of diet are you gonna do?

 

[Quagmire911]

And you have 10lbs to lose and you're worrying about calories? Have you learned nothing?

What sort of diet are you gonna do?

Oh I've learned, I'm just a lazy c***. My diet is one that doesn't require a lot of effort on my part.

 

[Warboss Alex]

Describe this here diet, laddie. We can probably make it easier and more effective

 

[Quagmire911]

Well as I said I was thinking 2100, thought that may be a bit low though. Spread over three meals. Why three? Cause I don't have a lot of money and don't want to eat the same things everyday.

So the first two meals will be a mix off carbs/fats/proteins, and the last meal will be all protein/fat with some green veggies.

On training days I will add in another meal, probably my XL bacon double post workourt. That'll take it up to high 2000's.

Bumping the fish oil to 15g a day.

I usually do some moderate-high intensity cardio after the weights which is between 5-10 minutes. More for the heart.

Other than that I do what I can cardio wise. Which isn't enough. I'll maybe add in some cicrcuits 1-2 days a week.

Simple enough.

 

[Warboss Alex]

That's way too many carbs if you're not going to be doing much cardio, even for someone of your metabolism.

You can cut just fine on four meals a day if they are properly structured. I'd fat load the first couple of meals then use leaner proteins later in the day (with all the veggies you can eat of course).

No carbs except post workout or maybe not even then. You can probably factor in some junk once a week at your level of leanness but I wouldn't do the bacon double every post workout.

Might have to take this discussion to PM if the post limit comes into play