Quik's Workout Log

[Quiksilver]

Yeah that's probably a good idea.. Hammering away at 105 isn't building any power. I'll knock 5kgs off and see how it goes. Right now I also pause between each rep at the 2x5 weight, I think it's just a bad habit developed because of poor conditioning. Let's see what happens next monday.

My 20 rep load is creeping up on my 5 rep. Pretty soon at the rate I'm going I'll be doing 2x5 @ 105, then finishing off with a 1x20 @ 105.

 

[Warboss Alex]

Yeah that's probably a good idea.. Hammering away at 105 isn't building any power. I'll knock 5kgs off and see how it goes.

My 20 rep load is creeping up on my 5 rep. Pretty soon at the rate I'm going I'll be doing 2x5 @ 105, then finishing off with a 1x20 @ 105.

I'd drop down lower than that.

 

[Quiksilver]

Wednesday, October 8, 2008

0. Morning Cardio
treadmill, 60 minutes, 4.0kmh, 2.5 incl

1. Incline Bench 2x5
5x72.5kg (+2.5)
5x72.5kg (+2.5)

Not easy but hey I got the weights up. I knew I'd get the last rep so I took it a little slower tempo. There's a chance I have a sticking point 3-4" from lockout, so might be a tricep weakness. Too early too know for sure though.

2. Flat Bench 2x8
8x60kg (+5)
8x60kg (+5)

3. Dips 5x5
3xbw
5x5kg
5x10kg
5x12.5kg
4x15kg (f)
3x17.5kg (f)

4. Overhead Press 2x8
8x37.5kg
6x37.5kg (f)

5. Lat. Raises 2x12
12x10kg
9x10kg (+1 rep) (f)

6. Tricep Pushdowns 2x15
15x42.5kg
12x42.5kg (f)
-----
After my flat bench movement I failed on the last few reps of every other exercise. I'm gonna stay at the same assistance weights next week and if it happens again I'll drop them a little bit.
===
Diet:

morning cardio
M1 - T-bone steak
M2 - shake
M3 - homemade burger
M4 - shake
workout
M5 - 1 cup oats + 1tbsp honey
M6 - shake(no eggs, compensated with 2xwhey)
M7 - chicken

Diet was great today. I bought some good quality honey to add PWO with my oats. Read up a little about PWO nutrition and a lot of people really like maltodextrin/dextrose but it's derived from corn... corn is corn and I'd like to avoid it. Honey has some good health benefits and there was a study done on rats awhile back where rats fed a diet of 10% honey(as opposed to dextrose/malto.) had more lean body mass and less body fat. Soooo, gonna give it a test drive for awhile.

 

[Quagmire911]

How on earth is you flat that much lower than your incline, nevermind being lower in the first place...

 

[Quiksilver]

It should catch up at the rate it's going, within a few weeks even.

Don't forget it's 6 more reps than the Incline.

 

[Quiksilver]

Friday, October 10, 2008

0. Morning cardio
I let myself off this morning. Woke up at 630 as usual but just wasn't feeling it. Gave my body the benefit of the doubt since it's Back day and I did sprints last night for the first time in over a year.

1. Deadlifts 2x5
5x120kg (+5)
5x120kg (+5)

Strength here is coming along nicely.

2. Rows 2x8
8x50kg (+5)
8x50kg (+5)

3. Pull-ups
wide: 8xbw (+1)
hammer: 8xbw (+2)
classic: 6xbw (+1)
-
chinups: 6xbw (+1)

Great! Almost to the point where I'll start adding weight. Few more weeks at most.

4. BB Bicep curls 2x12
12x28.5kgs
12x28.5kgs

5. DB Holds 2xfailure
22.5kgs x 1:00
22.5kgs x 0:45

Whittling the time down and slowly increasing the weight. It's pretty tough already.
---

Good workout, very happy with the deadlift. It's one of the first times in a looong long time that I've worked myself up for a movement.
===

Diet:
M1 - 8 eggs scrambled w/ ketchup
M2 - shake
M3 - 250g t-bone steak
workout
M4(midworkout) - shake + tbsp honey
M5 - 1 cup oats + tbsp honey + 30g bran
M6 - 250g homemade burger
M7 - chicken
M8 - pint of Guinness

While my protein/fats intake is great and my carb intake is so-so, there's a serious lack of veggies in the diet right now. It's not that they're in the fridge and I'm not eating them, it's that I haven't bought them. Gonna fix that over the weekend.

Rewarded myself with a beer down at the pub for a solid week.
==
I scoured long and hard around campus for a video camera, couldn't locate one. Gonna go to a hiring shop tomorrow and rent one for a couple of hours and take a video of some of my lifts.

cheers

 

[Rampage1]

looking forward to seeing the video of your lifts, also that meal 8 you had was packed with nutrients! who needs veggies when you have guiness

 

[Quiksilver]

"He's back!"

Yes I have returned.

After a long and unproductive hiatus from serious lifting, I'm back. I'm not setting any goals, my goal is always to improve upon the last workout, that is all. To improve my lift numbers and body composition on a weekly basis, that is all.

Diet is doing well despite the lack of training. Perhaps not eating huge amounts these days, but enough to fuel myself and promote muscle growth.

Daily, I eat roughly:

6 eggs
250g beef
250g chicken
50g whey
lots of veggies
a few pieces of fruit
well over a litre of green/white tea
enough water
(some sweets every now and then which I'm cutting out as of yesterday)

I haven't exactly been sedentary, I've been hitting the gym usually twice a week, doing random stuff.

As of last monday, I've been doing my old strength workouts and high intensity cardio training.

There won't be any log entries for a couple weeks until I get myself trucking along, but I do log everything on paper.

Here we go ladies.

 

[Quiksilver]

Just stood on a weigh scale for the first time in 6 months.

I am kind of shocked, but pleased at the same time.

Last weigh in I was roughly 83-85kg, as high as 87 at one point.

Right now I'm 91-93kg, at around 17% bodyfat.

I don't look or feel worse than I did when I hopped on the scale last, so obviously I've put on some muscle with my inconsistent training and good eating.

In the above post I said I won't post any goals, and I won't, but I'm looking to get down to around 12% bodyfat, no timeline set on that but the journey started last week.

My numbers as of now:

squat - 100kg x 5 x 2
dead - 110kg x 5 x 2
bench - 70kg x 5 x 2

Nothing special, but it's a good foundation to start from.

That's all for now.

 

[Being_the_Don]

Just stood on a weigh scale for the first time in 6 months.

I am kind of shocked, but pleased at the same time.

Last weigh in I was roughly 83-85kg, as high as 87 at one point.

Right now I'm 91-93kg, at around 17% bodyfat.

I don't look or feel worse than I did when I hopped on the scale last, so obviously I've put on some muscle with my inconsistent training and good eating.

In the above post I said I won't post any goals, and I won't, but I'm looking to get down to around 12% bodyfat, no timeline set on that but the journey started last week.

My numbers as of now:

squat - 100kg x 5 x 2
dead - 110kg x 5 x 2
bench - 70kg x 5 x 2

Nothing special, but it's a good foundation to start from.

That's all for now.

And you trust your bodyfat scale?

 

[Quiksilver]

I don't use a scale.

It's a personal estimate considering I've been at a Tested 10% bodyfat before. And yes I trust the one I used back then.

 

[Quiksilver]

Okay, this is what I'm up to, in a little more detail. For those who've read through some of this log, nothing's changed much.

I've had some committment issues in the past year that I'm pretty much over now so... Well lets just say I'll be able to count the number of meals and workouts I miss in the next few months on one hand.

Training

Monday - Legs
Tuesday - Heavy abs / 45 minute brisk walk / HIIT(sprints)
Wednesday - Chest,Tri,Shoulder / Interval
Thursday - Light abs,core work / 45 minute brisk walk / HIIT
Friday - Back,Biceps / Interval cardio
Saturday - 45 minute brisk walk / HIIT / casual sports
Sunday - Couch / TV / Cheat meal

If I'm feeling overtrained I'll take a few days off here or there, but that shouldn't be a problem.

Diet

I've cut back a bit on the diet until I can see where I'm at with my training, and the calorie needs I'll have then.

breakfast - 6 eggs + piece of fruit
snack - 2 scoops whey + 2 piece of fruit
lunch - 200g beef + cheese + fist of veggies
post workout - 2 scoops whey + glutamine, maybe oatmeal if im hungry.
dinner - chicken breast + cheese + veggies

Diet is a little light right now, but I'm trying to lose as much bodyfat in the next 8 weeks as I can.

no need to reiterate the supps I take, they're all still there.

 

[Quiksilver]

Here's some of the numbers I'm putting up right now. Chugging along steadily, +5kg a week on all lifts fairly easily.

Squat - 100kg

20 rep Squat - 72.5kg

Deadlift - 110kg

Bench - 75kg

--

Let's see where I can get those numbers in the next 6-8 weeks.

 

[Quiksilver]

Was still getting over a cold on Monday so missed squat session.

On Wednesday(Chest), put up a 80kg(177lbs) x 8 x 2 on flat bench, which I'm fairly happy with.

On Friday(Back), tonight, pulled a 115kg(254lbs) x 5 x 2, which is also a nice improvement.

--

On the diet front, as of two weeks ago, I've cut out all liquids other than water/tea.

Been eating eggs/chicken/lean steak/whey, and heaps of vegetables. A few pieces of fruit here and there, though carbs are becoming more scarce in my diet.

Drinking heaps of water too, 4L of water + roughly 2L of green tea daily.

--

Cardio has been a little spotty, though I'm focusing more on high intensity sprint sessions rather than going on the elliptical/treadmill for 30 minutes. Right now the training looks like this: 100m sprint --> 100m walk back to start --> 100m sprint --> etc etc etc. So far I'm up to 5-6 sprints per session, looking to go as high as 10 before changing anything.

--

This month(June), I'm focusing on raising activity levels substantially, while keeping diet roughly the same.

Rough goal is to lose as much bodyfat by July as humanly possible. I might lose a couple lbs of muscle in the process, but I've never had issues gaining/keeping musculature when I eat properly, so...

The plan is that this month I'm going balls out in every aspect(diet/lifting/cardio/etc), then when I get back from holidays--3 weeks in july--I'll ease off the intensity a little and focus on gaining strength/losing bf till December(or whenever I achieve 10-12% bodyfat).

After that, the focus will shift to maintaining bodyfat and gaining strength.

All that being said, the focus of the past few weeks was taking everything one day at a time, and it seems to be working nicely, so while these are objectives that I have, I'm going to keep taking everything one day at a time and think about the little things I can do to get there.

--

Aight that's all for now.

 

[Quiksilver]

Stayed on 100kg for squats this monday, because I missed last weeks workout due to cold.

It's irritating because every damn public holiday here lands on a Monday and the gym is closed. It's either A) Miss leg day... or B) Re-arrange everything and muck up an entire weeks workouts because of it, which I'm not willing to do.

All in all, it went well.

A. Squats 2x5

5x100kg
5x100kg

B. Squats 1x20
20x75kg

My lower back was pretty fatigued after the widowmaker, I'll have a look at my form at some point this week, I might be leaning forward a little too much.

C. Leg press 2x10

10x140kg
10x140kg

Did a couple sets on the leg press, really controlled the tempo. 2 seconds up, no lockout, 4 seconds down, no pause at bottom. Giving that time-under-tension principle a whirl for a few weeks, might help build some more work capacity too, something which is still sub par.

D. Walking lunges 2x10

10x30kg
10x30kg

Again stayed with same weight because I missed last week.

=====

Been really cracking down on carb restriction the past week or so, trying to speed up the bodyfat loss.

Here's what I ate today as an example:

Meal 1 - 6 eggs, 30g whey protein + creatine + an orange

Meal 2 - Steak strips + kangaroo strips + spinach. Had some BBQ sauce with the steak.

Meal 3(p.workout) - 50g whey protein + creatine + glutamine

Meal 4 - Large piece of salmon + spinach

--

The salmon will usually be tuna and cottage cheese, for $$$ reasons.

Also there's usually another chicken meal in there in the evening. Didn't feel hungry so didn't eat it.

 

[frenchbeauty]

kangaroo strips?
sounds tasty :yes:

 

[Quiksilver]

Tuesday, June 2, 2009

Heavy abs / BB complex / HIIT / Stretching / GPP / Etc.

Morning session:

5 minutes elliptical
15 minutes full body stretching
5 minutes BB complex (2 sets @ 30kg)
5 minutes elliptical

Afternoon session:

5 minutes elliptical
Weighted sit-ups
Weighted leg raises
15 minutes BB complex (5 sets @ 30kg)
5 minutes elliptical

Nighttime session:

15-20 minutes HIIT (This would normally be with afternoon sesh, but due to my scheduling I had to do it later on.

--

The BB complex I'm doing is pretty straightforward:

5 x deadlift
5 x BOR
5 x Jerk
5 x OHP
5 x Front squat

Complete as fast as possible, no stopping between movements or reps. 1-3 minute rest between sets.

Very taxing, even at just 30kg

=====

Diet:

M1 - 6 eggs, 30g whey, green tea, 5g fish oil
M2 - 8oz steak + veggies, green tea, 5g fish oil
M3 - can of tuna + 4tbsp cottage cheese + hot peppers, green tea
M4(m.workout) - 30g whey, 20g glutamine, some creatine
M5 - chicken breast + veggies, green tea, 5g fish oil

Still unsure about my workout nutrition. I'm trying to keep calories in check to lose some bodyfat so I'm hesitant to add an extra meal... On the other hand I don't feel I'm eating enough around my workouts. I might throw another 6oz steak in...
=====

So far so good, really starting to feel the low blood sugar from cutting out carbs!

 

[Quiksilver]

Update:

I'm moving away from my current training program while I'm dieting down, will come back to it in a few months when my goals are more strength-oriented.

Going to be doing things a little differently for now.

Firstly, I'm moving away from it because my body can't recover sufficiently from Max effort/low rep strength workouts so I'll be working more in the 8-15 rep range, and altering the pace of my workouts(rep tempo, rest between sets, etc.).

Secondly I'm changing the frequency of my workouts, to accommodate 2x/day training sessions including BB complexes, HIIT sprint sessions, strength training, and dynamic training(speed work/sandbags/etc etc etc).

Pretty much just trying to greatly increase my caloric expenditure, while eating just enough to ward off muscle loss and over-training.

So far in the past couple weeks I've lost 2kgs and 0.5" off my waist. Face and chin bodyfat is also noticeably reduced.

Again, goal is 10-12% bodyfat and I'll taper off the fat loss as I get closer to that goal, but for now it's balls out.

Pics will be included once I get there.

 

[Quiksilver]

Thursday, June 4, 2009

Abs / GPP / HIIT

Morning session:

1. Did some upper and lower ab work including weighted situps in the 20 rep range, leg raises, etc.

2. BB complex 5x6x5 @ 30kgs

deadlift--row--jerk--overhead press--good morning--back squat

Evening session:

1. 100m sprint repeats

6 reps

 

[Quiksilver]

Good news on the fitness front.

Had a couple rough weeks for uni exams, so gym and diet wasn't good at all.

Tonight I went for a 140kg deadlift, which would be a PR for me unbelted. When I was lifting 145-150kg a couple years ago it was belted.

I didn't make the lift, got it off the ground but couldn't lock it out. Still a month or two away from repping 140kgs.

Bad news is that next week I'm going away for 3 weeks, so that'll delay my goals.