Quik's Workout Log

[Quiksilver]

Monday, August 18, 2008

1. Morning Cardio
2. Squats
3. 20-Rep Squats
4. Leg Extensions
5. Calf Raises
6. Walking DB Lunges
7. Cardio
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1. Morning Cardio
Elliptical, 30 minutes, 325 calories

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2. Squats 2x5
12xbar
6x40kg
3x60kg
1x70kg
5x85kg
5x85kg

First rep was a little wobbly but I tightened up my form considerably afterwards. The gym I'm doing these workouts in is not conducive of strength-building. They have 1 power rack and 100 treadmills/ellipticals. I've searched around for a PLing gym but the nearest one is 1.5hr away. The one I have a membership at is okay, but I'm helping a friend out for a few weeks so he drives me to his gym(its more of a commercial fitness trap than a gym).
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3. Squats 1x20
20x50kg

No trouble with this.
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4. Leg Extensions 2x10
10x30kg
10x30kg

Will start to progress with these now.
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5. Calf Raises 2x10
10x I forget
10x I forget

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6. Walking DB Lunges 1x20(20 steps)
20x20kg

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7. Cardio
Tennis, 1.5hours, moderate intensity

My buddy hates cardio in the gym, I don't think he's hit one of the sessions I've told him to yet. Whatever.
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Diet:
Monday, High Cal

cardio
-breakfast - 9 eggs + veggies
-meal 2 - .25kg steak
-meal 3 - WPI shake + an orange
workout
-meal 4 - WPI shake (no carbs)
tennis
-meal 5 - chicken salad + brown rice
-meal 6 - .25kg mince + veggies
-meal 7 - chicken breast + veggies + tbsp olive oil
supps: 15g fish oil, vit.E, 2xmulti

Protein 300g (30g over normal)
Fats 140g
Carbs 90g (30g under normal)

Calories 2,820 (20cal over normal)

Calories were fine, had the chicken salad which bumped protein up ~30g and had an orange preworkout which is only 20g carbs. Had the brown rice post cardio instead of postworkout...
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Good day, woke up a little late so I was industriously eating meals late into the night.

 

[Warboss Alex]

Looks good, but you're allowed to skip the morning cardio on squat day..

If the 20 rep squat was easy then add 20kg to it and put some more weight on your regular squats too.

The lunges, calf raises and leg extensions (?!) are kinda redundant.. lunges are okay if you do them heavy enough, which you're not.

Hit the posterior chain and hips hard with a couple of exercises: ghrs, hypers, pullthroughs, sumo leg press, good mornings, reverse hypers, lunges if you want..

Playtime is over, put some weight on!

 

[Quiksilver]

I didn't find the regular squats very easy, but in hindsight I could have slapped an extra 10kgs on and really worked for it. The calf raises/leg extensions are on the program you wrote ages ago I was never a fan of either but I do them diligently. I figured they would help in some way.

The Lunges will get heavier over time, I assure you. Generally with my experience with lunges, I add 2.5/5kgs per session. So in 4 weeks I'll be hauling 30kgs, I think I maxed at 35kgs for walking lunges when I was squatting 145kg. I should be PRing squats in roughly 4 months, judging by the rate I'm going. Nutrition/rest is substantially better this time around so 4 months might be overestimating. We'll see though...

For the next few weeks I want to go at an intensity that strengthens but doesn't strain my lower back. The last thing I want is to be sidelined again.

Some of the things you listed like GMs, pullthroughs, hypers, are done on Friday.

I might add some sumo leg presses though, always enjoyed those.

 

[Quagmire911]

I was thinking that if you are regaining lost strength with muscle memory and all that jazz, you could probably just use Rippetoe's as you should recover faster. And that way you would get your squat back to where it was faster. Just a thought.

 

[Quiksilver]

Tuesday, August 19, 2008

1. Morning Cardio
2. Weighted Sit-ups
3. Hanging Knee Raises
4. Afternoon Cardio
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1. Morning Cardio
Elliptical, 60 minutes, 610 calories

Woke up late but still did it.
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2. Weighted Sit-ups 2x10
10x5kg
10x6.25kg
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3. Hanging Knee Raises 2x10
10x2kg
10x2kg
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4. Postworkout Cardio
Treadmill, 15 minutes, 4.0kmh @ 4.0 incline
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Did plenty of cycling today too, probably around 10km counting everything.

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Diet:
Tuesday, Low Cal

cardio
-breakfast - 9 eggs
-meal 2 - .25kg mince + veggies
workout
cardio
-meal 3 - .25kg steak + veggies
-meal 4 - chicken breast + veggies + tbsp of olive oil
supps: 15g fish oil, vit. E, 2xmulti
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Another good day, despite waking up late. Abs are progressing slowly but getting stronger.

 

[Quiksilver]

Wednesday, August 20, 2008

1. Morning Cardio
2. Incline Bench
3. Flat Bench
4. Dips
5. Shoulder Press
6. Tricep pulldowns
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1. Morning Cardio
Elliptical, 30 minutes, 315 calories
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2. Incline Bench 2x5
10xbar
5x40kg
2x50kg
1x60kg
5x65kg
5x65kg

No real energy today, and I have a sneaking suspicion that elliptical work is taking some work capacity out of me for bench press.
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3. Flat Bench 1x10
10x45kg

Felt real easy.
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4. Dips 5x5
5xbw
5xbw
5xbw
5xbw
5x5kg

Again felt flat.
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5. Shoulder Press 2x10
10x10kg
10x15kg
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6. Tricep pulldowns 2x12
12x20kg
12x15kg
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Flat workout. Last week I actually did 2x5 on Flat Bench rather than Incline Bench, so that would explain the different numbers. I hit the bottom of the rack coming up on my first workset rep, that takes something out of you lol. When the left side of the bar won't go up.
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Diet:
Wednesday, High Cal

cardio
-breakfast - .25kg steak
played some golf
-meal 2 - .5kg salmon + 100g chicken @ restaurant
-meal 3 - large portion of sushi + an orange
workout
-meal 4 - chicken breast + veggies

Protein ?
Fats ?
Carbs ?

Calories ?
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Diet was garbage today, spent all of it away from my refrigerator. Might have to invest in a cooler to put food in for the day.

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Very exhausting day. Woke up at 6:30AM to do cardio, didn't get as much sleep as I normally do which might have helped the drained feeling. We'll see how it goes tomorrow! On a good note, Dips are feeling better every week.

 

[Quiksilver]

Thursday, August 21, 2008

1. Morning Cardio
2. Weighted Situps
3. Hanging Knee Raises
4. Postworkout Cardio
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1. Morning Cardio
Elliptical, 60 minutes, 623 calories
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2. Weighted Situps 2x10
10x6.25kg (+1.25)
10x7.5kg (+1.25)

Could have slapped on a little more, but might as well save that energy for tomorrow.
-
3. Hanging Knee Raises 2x10
10x3kg (+1)
10x3kg (+1)

Getting hard to hold the DB between my feet, will have to think of another way to hold it.
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4. Postworkout cardio
Treadmill, 30 minutes, 190 calories

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Diet:
Thursday, Low Cal

-meal 1 - an orange + green tea
cardio
-breakfast - 9 eggs + veggies
-meal 3 - .25kg steak + veggies
workout
cardio
-meal 4 - .25kg mince + veggies
-meal 5 - .20kg salmon + veggies
-meal 6 - WPI shake

Protein 230g
Fats 150g
Carbs 20g (fruit before morning cardio)

Calories 2,350

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Another good day, not as tired today though woke up a couple hours later than normal.

Tomorrow = Carb day! Trip to BK is in order. Should I get 3, or 4 whoppers?

 

[Quiksilver]

Friday, August 22, 2008

1. Morning Cardio
2. Deadlift
3. Rows
4. Pull-ups
5. Chin-ups
6. DB Curls
7. Grip work
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1. Morning Cardio
Elliptical, 30 minutes, 300 cals

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2. Deadlift 2x5
5x80kg
5x80kg

This is getting much stronger, didn't feel strained here like I did last week.
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3. BO Rows 2x8
8x45kg
8x45kg

Not really on track with these yet, will buckle down next week.
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4. Pull-ups 3x5
(wide)5xbw - 15kg
(hammer)5xbw - 15kg
(classic)5xbw - 15kg

Next week lowering the assistance to 10. In 3 weeks or so I should be done with assistance pulls.
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5. Chin-ups 1x5
5xbw - 20kg

Was weak last week, felt better this week. Lowering to 15kg next.
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6. DB Curls 2x10
left: 10x12.5kg
right: 10x12.5kg
left: 6x12.5kg (f)
right: 6x12.5kg (I lead with my weak arm and match the reps with my right)
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Grip work:
Plate pinches, 10kgs
forearm curls/ext. w/ 6kgs
2x10 hand grippers
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Diet:
Friday, Carb Day

cardio
meal 1 - 9 eggs
meal 2 - brown rice + hamburger
meal 3 - WPI + banana
workout
no cardio today
meal 4 - WPI + brown rice + banana
meal 5 - salmon + veggies

Didn't have any trips to BK
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I also paid $3.00 at some machine in the gym to get height, BMI, weight, and BF% tested. I really don't know how accurate it was.

BMI = 26???
Weight = 80.1kg?????
BF% = 13.3%?????????

I know for a fact that the BF% is wrong, I'd estimate myself to be around 17% right now. I don't know HOW a digital scale could get my weight wrong, so it could be right on that. I'll try to get to a real scale soon. And BMI is of course messed up with weight trainers, so... Waste of $3

 

[Quiksilver]

Saturday, August 23, 2008

Activity:

Cycling, 1.5hrs.

Biked to the beach, took some waves with my boys and biked home. No cheat snacks by the beach, tho I had to watch my bro's eat twistie-cones and cheeseburgers at Mcdonalds .

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Diet:

9 eggs
200g fresh salmon (very tasty)
.25kg mince + veggies
.25kg steak + veggies
an apple
2 beers + 1 glass of wine

Had a night out with friends at the casino, and relaxed a little. The rest of my friends binge drinked and played beer pong before going, I nursed 1 beer the whole time

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Good day, stretched in the morning, I have tight hamstrings still, I'll keep stretching them daily and try to mix up what cardio I do from now on so its not always elliptical/treadmill.

 

[Quiksilver]

Monday, August 25, 2008

1. Morning Cardio
2. Squats
3. 20 rep Squats
4. Leg Extensions
5. Calf Raises
6. Walking Lunges
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1. Morning Cardio
Treadmill, 45 minutes, 270 cals

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2. Squats 2x5
5x95kg (+10)
5x95kg (+10)

Felt very strong today, plenty of energy, not lethargic like other workouts. Was only supposed to hit 90kg today but took advantage of the extra energy. This wasn't easy at all, had to really pull it out.
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3. Squats 1x20
20x70kg (+20)

Arms were tingling by 10th rep and numb by the 16th rep. The last 8 were brutal, and 70kgs was about as much as I could manage for 20 reps. MIGHT have been able to load up another 2.5kgs to the total but my back is still relatively weak and by the 18th or 19th rep it was a struggle to keep a straight back.
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4. Leg Extensions 2x10
10x30kg
10x35kg
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5. Calf Raises 2x10
10x30kg
10x35kg
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6. Walking DB Lunges 1x10
10x25kg (+5)

It'll start getting really hard in a month or so. I don't wanna bump it up too fast cause I've strained my groin doing that in the past.
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Diet:

-mug of green tea + thermos
cardio
-breakfast - 9 eggs
-meal 2 - mince + veggies
-meal 3 - banana (preworkout)
workout
-meal 4 - chicken + rice (at restaurant)
-meal 5 - steak + veggies
-meal 6 - salmon + lemon
supps: the usual: 15g fish oil, vit.E, 2xmulti

Wednesday will be the last day working out at my friend's gym so I'll be able to do some proper pre/post workout nutrition starting then.
Going to invest in a cooler & some ice packs at some point too.
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Very solid workout! 10kg increase in weight on the bar with squats. Kept the reps very deep and controlled on the way down, hard and explosive on the way up.



20 rep squats are supposed to be at 75% of 5RM right?

 

[Quagmire911]

Strength is coming back nicely . Keep up the good work mate.

 

[Warboss Alex]

20 rep squats are supposed to be at 75% of 5RM right?

I wouldn't put a number on it but that sounds reasonable.

Those are some good looking squats though, well done. Keep adding weight to the 20 rep squat. If you're finding it hard to keep a straight back then drop the extensions and calf raises and do good mornings and pullthroughs instead.

 

[Rampage1]

them 20 reppers look grueling. Im staying well clear of them for now! I have been taking a lot of protein and I can't stop farting, anyone know if this is a protein related problem?lol

 

[Quiksilver]

Tuesday, August 26, 2008

1. Morning Cardio
2. Weighted Sit-ups
3. Hanging Knee Raises
4. Post-workout Cardio
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1. Morning Cardio
Elliptical, 60 minutes, 600 calories
--
2. Weighted Sit-ups 2x10
10x10kg (+3.75)
10x10kg (+2.5)
--
3. Hanging Knee Raises 2x10
10x4kg (+1)
10x4kg (+1)

Ended up chaining the DB to my ankle, if anyone has a better way to support DBs for knee/leg raises, I'm all ears!
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4. Post-workout Cardio
Treadmill, 30 minutes, 210 calories
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Diet:
Tuesday, Low Cal

-green tea + thermos
morning cardio
-breakfast - 9 eggs
-meal 2 - mince + veggies
-green tea + thermos
workout
cardio
-WPI shake
-meal 3 - steak + veggies
-meal 4 - salmon + lemon slice
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Starting to pick up speed, adding more weight to sit-ups. Leg raises are still coming slow and I find I don't have explosive speed late in the 2nd set.

Starting to really amp up the intensity in each workout

 

[Lifeforce]

Damn alex, hes getting the entire boards doing 20 repers You're gaining strength very fast at the moment. Keep this up m8.

Digital scales usually show the wrong BF%age anyway. They are just good to track progress on fat loss if you dont own a mirror.

 

[Quiksilver]

Wednesday, August 27, 2008

1. Morning Cardio
2. Incline Bench
3. Flat Bench
4. Dips
5. Shoulder Press
6. Lat. Raises
7. Tricep Pulldowns
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1. Morning Cardio
Treadmill, 60 minutes, 415 calories

Had a mad wedgie that I couldn't fix on the go, so I sucked it up and kept going
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2. Incline Bench 2x5
3x75kg (f)
4x70kg (f)

I don't know why my bench numbers are suffering. I might drop the weight 15kgs and work back up... Again, elliptical work might have an effect as might the low carb approach to the diet.
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3. Flat DB Bench 1x10
7x60kgs (f)

Again, I was just gased by the 5th rep.
--
4. Dips 5x5
5x7.5kgs
5x7.5kgs
5x7.5kgs
5x7.5kgs
5x7.5kgs

Solid here, last rep of 4th and 5th set were grinders, but pulled them out.
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5. Shoulder Press 2x10
I forget

6. Lat. Raises 2x10
10x7.5kgs
10x7.5kgs
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7. Tricep Pulldowns 2x10
10x17.5kgs
12x20kgs
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Diet:
Wednesday, High Cal

-green tea + thermos
cardio
-9 eggs
-.25kg steak
-2 banana + WPI
workout
-chicken + rice + banana
-WPI
-salmon + lemon
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I'm willing to stick with it for 2-3 more weeks, but if my bench numbers don't start going back up by then, I'll have to adjust something.

Thanks for the support guys, gaining it back as fast as possible!:woo:

 

[MrS]

Bench improvement in 2 weeks?

Good luck with that.

 

[Warboss Alex]

I don't know why my bench numbers are suffering. I might drop the weight 15kgs and work back up... Again, elliptical work might have an effect as might the low carb approach to the diet.

Your deadlift and squat are going in the right direction and you think your cardio/diet is off just because your bench isn't progressing at the same rate.. ?

MrS has it right. The bench is always going to increase slowly. A 300lb squat is average in strength training circles. A 300lb bench is much rarer.

What are you doing right now for bench exactly? Your bench workouts are kinda different.

 

[Quiksilver]

I've been working out with a friend for weeks now and he tends to want to jump around a lot so I've been dealing with that, but today was the last day on the trial membership, so now its steady at my gym.

Ideally, my bench day looks like this:

Incline 2x5
Flat 1x8-10 <---what do you think of these?
Dips 5x5

It's too early to be frustrated but in a few weeks if things aren't moving in the right direction then I wanna have a look at it. The reason is that last year(september/october 2007) I was benching 90kg x 5 x 2 roughly.

Looking at the numbers I suppose its actually quite proportional to the numbers increasing on deads/squats. I'm still struggling with the lb-kg conversion .

Anyways we'll see how it goes over the next few weeks.

Thanks guys

 

[Quiksilver]

Thursday, August 28, 2008

1. Morning Cardio
2. Weighted Sit-ups
3. Ab-Rollouts
4. Hanging Knee Raises
5. Post-workout Cardio
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1. Morning Cardio
Treadmill, 60 minutes, 420 calories
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2. Weighted Sit-ups 2x10
10x10kgs
10x10kgs

Just consolidating tuesday, gonna rip into it again next week.
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3. Ab-Rollouts (knees)
2 reps these are ridiculously hard! Bought myself an Ab wheel a couple days ago to start doing these.
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4. Hanging Knee Raises 2x10
10x4kgs
10x5kgs
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5. Post-workout Cardio
Elliptical, 30 minutes, 350 calories
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Diet:
Thursday, Low cal

-coffee + thermos
cardio
-breakfast - 9 eggs
-meal 2 - 1/4 serving of salmon
-meal 3 - WPI
workout
cardio
-meal 4 - .25kgs mince + veggies
-meal 5 - .25kgs steak + veggies
-meal 6 - 3/4 serving salmon + glass of wine

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I'm gonna have to really work on those Ab rollouts, if anyone here's done them with any success, are they worth it and how do you do them for reps?

Carb day tomorrow!

cheers