Quik's Workout Log

[Warboss Alex]

Cut down on the volume? I'm going for strength still for awhile, not size per se.

That workout is essentially the Retards guide to growth routine, so isn't it perfect for strength gains?

No, it's not the Idiot's Guide, similar but not quite. You have a lot of fluff in there like trap work, leg extensions, lunges etc all of which are just gonna add to your recovery time and not provide any real benefit.

And yes, this is a great routine for size because until you reached an advanced stage, strength gains = size gains (if you're eating that is).

The routine would be something like:

Squat variation
Squat or leg press 20 repper
core, calves, abs

Incline press (or other press)
Secondary press or dips
Shoulders, triceps (one exercise each)

Deadlift variation
Rows/Chins or Pulldowns/ups
Curls, Forearms, maybe abs again

You're basically doing like 4-5 movements per session, you're doing 8 on chest day which for strength/size gains is redundant really.

 

[Quiksilver]

You're basically doing like 4-5 movements per session, you're doing 8 on chest day which for strength/size gains is redundant really.

Alright, I'll see what I can do.

 

[EFFORT]

yeah i was thinking the same thing as alex, the volume looks pretty high. I'd personally like to see you do a 8week modified westside barbell cycle while doing your fing best to do stuff right (having meals ready ahead of time, getting to bed at the right time, planning out when your going to eat, getting up at the right time,getting sups in) , the results would be scary and you'd probably have to rewrite your goals let me know if u want some help

 

[Quiksilver]

Let's do it.

In different arena's I'd stick to my guns, but I still feel like a blank canvas when it comes to lifting.

Hit me up with a PM regarding this, I still don't know what a westside barbell is.

Fyi, a good start date is september 3rd..the week after next. This weekend I have some 24 hour marathon to compete in so I'd be shot for starting monday, and I have a big exam on the friday.

 

[EFFORT]

ok that sounds good

 

[Warboss Alex]

modified WSBs are great and will work just as well as the 3-day split!

 

[Quiksilver]

Monday, September 10, 2007

A. Pull-ups 3xmax reps

set1(wide): 8xbw
set2(extra wide): 4xbw
set3(classic): 8xbw

going to work my way up to 3x10 at bw before I start adding weight.

B. Box squats 1x3

set1: 10xbar
set2: 6x135
set3: 3x185
set4: 3x225
set5: 2x250

A lot harder than conventional squats. I still have to get the form right, I was stumbling around in the rack because I didn't have a proper box. I just used a workout bench instead.

C. Box squats 1x10

set1: 10x225

real grinder, no fun at all still getting used to sitting down at the bottom.

D. Pull-throughs 3x8 (cable/pulley)

set1: 8x45
set2: 8x60
set3: 3x70
extra: 5x60

This exercise is phenomenal. I never thought of doing that motion for back work, but I felt I used muscles that haven't had much activity on my old workout.

Decent start!

 

[Warboss Alex]

Monday, September 10, 2007

A. Pull-ups 3xmax reps

set1(wide): 8xbw
set2(extra wide): 4xbw
set3(classic): 8xbw

going to work my way up to 3x10 at bw before I start adding weight.

B. Box squats 1x3

set1: 10xbar
set2: 6x135
set3: 3x185
set4: 3x225
set5: 2x250

A lot harder than conventional squats. I still have to get the form right, I was stumbling around in the rack because I didn't have a proper box. I just used a workout bench instead.

C. Box squats 1x10

set1: 10x225

real grinder, no fun at all still getting used to sitting down at the bottom.

D. Pull-throughs 3x8 (cable/pulley)

set1: 8x45
set2: 8x60
set3: 3x70
extra: 5x60

This exercise is phenomenal. I never thought of doing that motion for back work, but I felt I used muscles that haven't had much activity on my old workout.

Decent start!

Nice workout. One use I have found for aerobic steps is for box squats as opposed to a flat bench, they're generally wide enough to fit my fat ass...

 

[spesmilitis]

^^^^^

I always was afraid they would collapse on me. But, if their strong enough for you and your squat weight, they're fine for just about anyone.

 

[Warboss Alex]

^^^^^

I always was afraid they would collapse on me. But, if their strong enough for you and your squat weight, they're fine for just about anyone.

Not all steps are suitable.. I mean these:

http://images.jupiterimages.com/common/detail/53/89/22848953.jpg

They can take a TON of weight as it is distributed fairly evenly.

I do NOT mean these:

http://212.42.165.12/images/product/reebok/full/step-200.jpg

 

[mrRuckus]

I just used a milk crate i had from a friend that he kept softballs in. I gave him the softballs back so i lost a crate but i've been meaning to order a milk crate for when i do box squats again.

If i remember right, i saw a couple sites where you can get a crate for like 10 bucks. Or just beg a store for one. Then you can adjust the height by putting it on a 45 lb plate or two.

--

I haven't done much of pull-throughs except a handful of times but glute-ham raises with your ankles tucked under something totally kick my ass. They're really hard but i've managed to about quadruple the number of reps i can on them at body weight. I feel like they're the best hamstring exercise i've ever done mostly because i never really outright feel my hams being worked on other things and the quads aren't involved. ..just something to try when you need a break from pull-throughs..

 

[Quagmire911]

Good to see you back in action.

Box squats are great Your numbers should soar in the following weeks. Once you are used to them and get a good box you'll learn to love them.

Btw what happened with the PM's is your inbox full or something? I didn't get a reply a week and half or so ago.

Good luck

Quagmire

 

[Quiksilver]

Wednesday, September 12, 2007

A. DB Sit-ups(Heavy) 3x6

warm-up: BWx6
set1: 6x3lb
set2: 6x3lb
set3: 6x3lb

Starting small here.

B. Incline Bench 2x5

set1: 5xbar
set2: 3x135
set3: 2x155
ws: 3x175 (f)
ws: 5x155
ws: 5x155

reaallly struggled with the 3x175. Got all pumped up for it as well. I don't think I had enough carbs in the last couple days, I yawned a couple times in the gym and felt lethargic before I came, so I'll try to remedy that. Time to start hittin the green tea and morning cardio and more oatmeal .

C. Flat Bench 2x8 pause/explode

ws: 8x115
ws: 8x115

This was awesome! Again I'm starting small to get a solid foundation and pay my dues before starting to set PRs. I'm not sure if I was doing it right. I did it in a power rack and set the guards at chest height. When I brought the bar down I let it sit on the guards for a second before exploding upwards again. Am I supposed to keep it static before exploding, instead? I reckon that would be muuuch harder.

D. Skullfvckers 3x8

set1: 8x40
set2: 8x40
set3: 8x40

Again, starting small.

E. Lateral Raises 3x10

set1: 10x12
set2: 10x12
set3: 10x12

Starting small. My PR on these was 30lbs, found it very hard to break that and keep strict form.

----

Decent workout, nothing special nothing dismal. Didn't eat enough carbs the last couple days though, I could definitely feel that.

Where do I get some 0.5 and 1lb weights from?

 

[Quagmire911]

Tuesday, September 12, 2007

A. DB Sit-ups(Heavy) 3x6

warm-up: BWx6
set1: 6x3lb
set2: 6x3lb
set3: 6x3lb

Starting small here.

B. Incline Bench 2x5

set1: 5xbar
set2: 3x135
set3: 2x155
ws: 3x175 (f)
ws: 5x155
ws: 5x155

reaallly struggled with the 3x175. Got all pumped up for it as well. I don't think I had enough carbs in the last couple days, I yawned a couple times in the gym and felt lethargic before I came, so I'll try to remedy that. Time to start hittin the green tea and morning cardio and more oatmeal .

C. Flat Bench 2x8 pause/explode

ws: 8x115
ws: 8x115

This was awesome! Again I'm starting small to get a solid foundation and pay my dues before starting to set PRs. I'm not sure if I was doing it right. I did it in a power rack and set the guards at chest height. When I brought the bar down I let it sit on the guards for a second before exploding upwards again. Am I supposed to keep it static before exploding, instead? I reckon that would be muuuch harder.

D. Skullfvckers 3x8

set1: 8x40
set2: 8x40
set3: 8x40

Again, starting small.

E. Lateral Raises 3x10

set1: 10x12
set2: 10x12
set3: 10x12

Starting small. My PR on these was 30lbs, found it very hard to break that and keep strict form.

----

Decent workout, nothing special nothing dismal. Didn't eat enough carbs the last couple days though, I could definitely feel that.

Where do I get some 0.5 and 1lb weights from?

You can get platemates, but they are very expensive. I have looked for alternatives and am going to try out getting some ankle weights and sliding it over the end of the bar. That way I can increase in 1.25kg increments. You can get wrist weights that would be a 0.625kg increment too.

Pm'ed you again btw.

Well done on the workout, later

Quagmire

P.s.-This is the kind of thing I'm talking about, although a barbell instead of ankles:

http://www.allproweights.com/allpro25.jpg

 

[simon]

Make some out of chain. http://www.geocities.com/elitemadcow1/Topics/Microloading.htm

 

[Quiksilver]

Friday, September 14, 2007

A. Barbell Row 3x5

set1: 5xbar
set2: 5x95
set3: 5x115
ws: 5x135
ws: 5x135
ws: 5x135

Did too many warmups for this I believe.

B. Barbell Curl 2x10

set1: 10x50(R)
set2: 10x50

C. Rack Dead 1x3max

set1: 5xbar
set2: 5x135
set3: 5x185
set4: 1x225
set5: 3x250 (thought I was going to stop and use this as my max)
ws: 3x275

D. Good Mornings 3x12 light

set1: 5xbar
ws: 12x95
ws: 12x95
ws: 12x95

Starting off light here. Feels like an exercise you could fvck yourself up on . Didn't have a belt and it's a new movement for me, so taking it slow.

 

[Quiksilver]

Monday, September 17, 2007

A. Pulley Abs Heavy 3x15

set1: 15x60
set2: 15x75
set3: 15x90

definitely felt these by the end. Good endurance exercise on the machine I used.

B. Barbell Bench 1x3 max

set1: 5xbar
set2: 3x95
set3: 3x115
set4: 1x155
ws: 2x185
ws: 1x185

I have no idea why I struggled here. Arms were shaking even doing 155. Got the 3rd rep half way up and held static for a few seconds trying to push through. Dropped it on the safety. Not enough carbs, perhaps? I had a nap in the afternoon, so I went to the gym slightly fatigued...Might have been that.

C. Dumbbell Incline Bench 4x6

set1: 6x45
set2: 6x45
set3: 6x45
set4: 6x45

starting off slow. I believe I maxed out at a pair of 70s when I switched to barbell.

D. DB Hammer Shoulder Press 3x8

set1: 8x35
set2: 8x35
set3: 8x35

Again, slow start!

-----

Good workout, nice and short. Struggled with the flat bench, but what can ya do!

 

[EFFORT]

ab work is at the begining in this particular routine so you can give it your all right at the start instead of doing it at the end when your taxed from the workout. Make sure your going HEAVY on the abs, should actually be dreading it. Do a few light warm up sets to before doing your heavy work sets.

 

[Quiksilver]

Wednesday, September 19, 2007

A. Pull-ups 3xmax

set1(wide): 10xbw
set2(extra wide): 7xbw
set3(classic): 8xbw

B. Box Squat 1x3 max

set1: 5xbar
set2: 5x135
set3: 3x185
set4: 2x225
ws: 3x255

C. Box Squat 1x10

ws: 10x225

D. Pullthrough 3x8 (cable/rope grip)

set1: 8x60
set2: 8x60
set3: 3x70
extra(curl bar overhand): 8x45

-----

easily the best workout I've done since beginning of july. Very seldom do I leave the gym feeling that the tank is empty and if I were to do another squat rep, I'd literally puke. Very satisfying

 

[Quagmire911]

Wednesday, September 19, 2007

A. Pull-ups 3xmax

set1(wide): 10xbw
set2(extra wide): 7xbw
set3(classic): 8xbw

B. Box Squat 1x3 max

set1: 5xbar
set2: 5x135
set3: 3x185
set4: 2x225
ws: 3x255

C. Box Squat 1x10

ws: 10x225

D. Pullthrough 3x8 (cable/rope grip)

set1: 8x60
set2: 8x60
set3: 3x70
extra(curl bar overhand): 8x45

-----

easily the best workout I've done since beginning of july. Very seldom do I leave the gym feeling that the tank is empty and if I were to do another squat rep, I'd literally puke. Very satisfying

Now take the 1x10 and make it a 20 repper

Refreshing to see a bit of variation , will be interesting to follow your progress. Will be good to see where You, I, and a few others are in a years time.

Good effort,

Quagmire