Quagmire911 Lifting Journal

[Quagmire911]

Saturday

Got the results back for the blood tests. Liver, kidneys, thyroid etc etc is spot on. There was only one slight glitch which was my neutrophils (type of white blood cell) that were off by 0.1. Nothing to panic about, may signal a viral infection or something so they want me to get it retaken in a month. The normal range is 2-7.5 or something and mine was 1.9 so it does seem low. Will see what happens with that. I have been referred to ENT and have been given tablets to alleviate dizziness. So at least things are on the right tracks. The doc says I should be ok to workout, so I will continue with caution..., Last sub-heavy workout today, although it can't have been too far off,

Here it is:

Sumo deadlifts 2x6-130kg-Weight felt very heavy. Haven't done these in a while so I should adapt to the movement quickly and hopefully see some nice jumps.

Rows-2x8-60kg-Not to bad. Started to get heavy towards the later reps.

Hyperextensions-2x10-20kg-My god. I really need to persevere and get these done. Well of my PR and it was buring my posterior chain.

Hammer curls-2x10-10kg-Easy

H.Leg raise-2x15-Bw

Not to bad. Deads were heavier than I would have liked but I will wait until next week. CNS probably wasn't fully fired up. Hopefully whatever is wrong with me ISN'T affecting anything, that would suck. Hopefully this will all be a distant memory soon, until Wednesday

Quagmire

 

[Quagmire911]

Wednesday

Had an interesting day today, here it is:

Flat bench 2x6-65, 70kg(PR)-Quite happy with this, made the last rep with some in the tank, may have got another rep. Will try and add 2lbs with the wrist weights next week.

Incline dumbbell bench-3x5-28kg(PR)-Last rep of the second and third sets were hard. Pleased with this, making good progress.

Laterals-1x6, 1x4-10kg-Think I need to reset the weight back to 8kg for 12 maybe.

Squats-1x20-80kg-Decided to go for a widowmaker. Slapped 80kg on and aimed for 20, didn't know what I'd get. This was incredibly physically draining. This is 5kg off my PR, so I have regressed in the last 3-4 months. I reckon it is because of the ankle injury that made me sidelined for a month. I think I can box squat more because only going 2-3" below parallel doesn't include the posterior chain so much, and I think this is my weakpoint as it was on fire today. I will be doing this and only this for the time being for my leg training. My warm up sets went up to 1x90, 1x90 so as to prime my legs and make 80kg feel lighter. After the set I was walking like Derek Vinyard after he had been ripped a new one. Ahh the memories...

Good mornings-Scrapped. I tried BW good mornings and they were hard enough after the squats. Posterior chain was on fire and I was shaking all over. Good stuff.

Decline weighted sit ups-2x12-4kg(PR)-Good stuff.

Felt like a productive workout today, and I am pleased with that. Looking forward to the widowmakers, I think it has been the missing link. They always did wonders for my numbers. Well not much else to say, it has been an hour and a half and I am still kind of shaking , until Saturday...

Quagmire

 

[Quagmire911]

Saturday

Not a bad day today, here it is:

Deadlifts 2x6-130, 135kg (PR)-Was difficult but I reckon I could have got another rep. Will probably add weight next time.

Chinups-1x6, 2x5-BW-Was aiming for 3x6 but I didn't manage it. Maintaining perfect form on these.

Hyperextensions-2x10-22.5kg-Added 2.5kg from last week and it was easier. Will add weight next week.

Hammer curls-2x6-15kg-2.5kg jump so I halved the reps. Will aim for 2x8 next time.

Hanging leg raise-2x20-BW-Just getting them done. Not to bad but my arms don't like it because by this stage they are fatigued.

Overall a productive workout. I have started to put weight on again so I anticipate staying with bw chins for the time being. I really need to start with cardio as right now I am mostly walking so my conditioning is going down and bf is higher than I would like. I had made a good start before I was unwell 4 weeks ago so I need to try and build it back up. Hopefully tommorow night I will get some rowing done or something.

Well that is it until Wednesday...

Quagmire

 

[Quagmire911]

Wednesday

Great day today. Not much else to be said, here it is:

Flat bench-1x6-65kg
1x8-71kg-Whoa Last week 70x6 was HARD and today 71x8 was easier. I don't know what happened here but it was good. Got to six and thought I could maybe get another 2. I may even have got 9. First day using the wrist weights to increase in a smaller increment, and ironically it looks like I didn't need it today. I'll still probably go for 72.5 next week and aim for 6, but we will see what happens. That will be a slightly bigger jump. I notice my left side is usually weaker than my right and I have to watch it, but today it didn't seem to be an issue. Used a slightly narrower grip than usual so that may have helped, everything.

Incline dumbbell bench-30kg dumbbells-1x4(PR)-Another 2kg jump, I stopped at 4 as I knew I wouldn't get 5.
-27.5kg-1x5 1x4-This gym didn't have 28's so it was a 0.5kg decrease, but after the 30 for 4 I was draining. Last set I left it at 4 as I didn't think I'd get 5. I will either go for 27.5 5x5 or 3x6 or something along those lines next time. I think the bench was slightly more inclined than the one I used last week.

Laterals-2x12-8kg-Only had one dumbbell so I had to do them separate which sucked. Never really liked these. May do a dumbbell overhead press instead, I'll think about it.

Squats-85kg-1x15, 1x5-Didn't know if I'd make 15 or not but I got there. My legs weren't hammered enough from this so I did a 5rep set a few minutes later. Quite pleased with this, 2.5kg or 5 reps of my best, which I will shoot through buy the end of this cycle. Conditioning still needs come up which I am working on. Reckon I may have got another rep or two. Aiming for 85x20 next time.

Decline situps-2x12-5kg(PR)-Always hate ab work.

Very, very pleased with bench. Best progress I have seen on it in a long time. Happy with the way squats are shaping up. May have 200 or a bit more for 20 by the end of the cycle. Not much else to say about today, went well. Until Saturday...

Quagmire

 

[Quagmire911]

Saturday

Not a bad day today. Didn't feel great but I managed. Here it is:

Sumo deads-2x6-130, 132.5kg(PR)-Don't seem to be able to lift quite as much sumo. Still a pr for the lift though.

Hypers-I am pissed off. Can't do GM's after deads, can't do pullthroughs in this gym and the bit I used to do hypers at now has a running machine next to it so I can't do hypers. Suggestions welcome...

Rows-2x8-60, 70kg-Felt good. Will be upping the weight and PR'ing next time I think.

Hammers-2x8-15kg(PR)-Seeing good consistent progress with this.

That was it. Overall volume was a touch lower than usual as I skipped abs and couldn't do hypers. Probably suited since I didn't feel great. Thinking of cutting abs out here as I do them on Wednesday. Not a terribly exciting day but it was reasonable. Until Wednesday...,

Quagmire

 

[Warboss Alex]

Hypers-I am pissed off. Can't do GM's after deads, can't do pullthroughs in this gym and the bit I used to do hypers at now has a running machine next to it so I can't do hypers. Suggestions welcome...

stiff legs

 

[Quagmire911]

stiff legs

Which should I be aiming for:

http://www.exrx.net/WeightExercises/GluteusMaximus/BBStrBackStiffLegDeadlift.html

http://www.exrx.net/WeightExercises/GluteusMaximus/BBStiffLegDeadlift.html

http://www.exrx.net/WeightExercises/Hamstrings/BBStraightLegDeadlift.html

Think I'll need to work on my hamstring flexibilty it has always been s***. Thanks for the suggestion

 

[Warboss Alex]

first one is best.

 

[Quagmire911]

Wednesday

Not a bad day today. Got a stomach bug at the weekend and ate very little Sun/Mon so I wasn't 100% today. Here it is:

Flat bench 2x6-65, 72.5kg(PR)-Pleased with the progress bench has made recently. Possibly would have got another rep. Weight felt heavier this week, probably because I wasn't at my peak.

Incline bench 3x5-60kg-I didn't have it in me to hoist the dumbbells up today so I just went with the equivalent to 30kg dumbbells. This was heavier than I would have liked as I have done 70x5. Having not done barbell incline for a while must have made me less efficient at the move, and my dumbbell numbers still aren't close enough to my barbell numbers. Really need a way of getting the dumbbells up as it takes too much out of me before the set, and I have no spotter at the moment.

Squats-85kg-1x15, 1x6- This was pretty much a 20 repper but I racked the weight for 30 seconds between the sets. Added another rep on just to fry the legs a bit more. My legs were capable of 20 but my conditioning wasn't there today and I felt like I might get cramp in my upper back.

That was it for today. Stomach was still a bit iffy so I left out abs. Thinking of doing some short bouts of running to kickstart my heart and get it in better shape. Until Saturday...,

Quagmire

 

[Quagmire911]

Saturday

Good day today, here it is:

Deadlifts-2x6-130, 137.5kg(PR)-Not bad, tryed to lift a bit faster today. Don't know if I maybe bounced the weight.

Chins-3x6-Couldn't do this two weeks ago, so good progress. Slow controlled reps. Could do at least double if I was going fast.

S.L.Deads-2x10-70, 80kg (PR)-Quite like this. New movement for me so it was a pr regardless . Really burned in my hamstrings.

Hammers-2x10-15kg(PR)-Again good steady progress. Might struggle with 12reps next time, might just consolidate at 10 reps.

Good workout, prs with pretty much everything. I am going to deload this week. Think I will basically use the max testing approach and probably just do singles. Basically still using intensity but cutting the volume down a ton, although I know it is already lowish. Probably do squats and bench on Wednesday and Deads, rows, and chins on Saturday. May or may not include chins though. Don't know how it will go but I suppose I'll just have to have a go at it. Well that is it, until Wednesday...

Quagmire

 

[Quagmire911]

Happy

Wednesday

Had a great day. Went in strong and had some good results. This is week 4 of this cycle and because my weights are getting heavier I decided to deload mid cycle to try and prolong progression. I decided to max out and test 1 rep maxes. I didn't fail and therefore was slightly conservative but the numbers are very close to what my maxes would be. Here it is:

Bench-1x85(PR)-This is what I decided to aim at. Weight felt good, got the rep and new I had more in me.

1x87.5kg(192.5lbs)(PR)-Weight was heavy and a struggle but I made it. Wasn't quite at failure though. Because I had done the 85 I wouldn't be quite as fresh and I am left to contemplate whether 90 would have been possible as a first attempt. Still pleased with this though. Another 4-5 weeks and I'll aim for 92.5kg, an all important benchmark.

Squats-1x105-I was doing this as a warm up set but I want to include it for reference. All the problems I have been having with squats I didn't know what to expect. I knew I'd get this one but it was important in deciding what to put on after it. The weight shot up; 20 reppers have been doing their job.

1x115kg(PR)-Most weight I have had on my back. I had a good feeling unracking it though and sure enough I got a nice clean rep. This is what I was aiming for and I would have been pleased if that had been it.

1x120kg(264lbs)(PR)-The 115 went up reasonably well, was hard but I had more in the tank. Decided +5 was merited and so I went for it. The weight still didn't feel particularly heavy on the way down and the set wasn't the hardest I've had to do. The only problem is that my back wants to fold over and good morning the weight. I am confident that my legs were good for another 5-10kg. I couldn't put the weight on though and try as my back was around about the point where if couldn't have handled more weight. Basically the same story as with the 20 reppers. I have done 85x20 and think my legs could do more but my back is holding me back. I have dicussed this with Alex however, and the adjustments made to my routine are aimed at fixing this weakpoint. I am pleased with the 120kg though. Another 4-5 weeks and who knows what I'll get, mostly dependent on the posterior chain...stifflegs and gm's are getting my attention.

Well that went well. Excuse the amount of writing but I have never maxed (properly) before and I had a lot to right down. Maxing is damned fun as well. Deadlifts at the weekend...the one I have been thinking about the most. Until then... ,

Quagmire

Ps-You should have seen the guys faces in the gym-priceless. Funny since the weight isn't even that high. Most of the people in my gym have this thing where anything over 100kg is impossible...*sigh*.

 

[Warboss Alex]

congratulations on some nice PRs!

let's have a 95kg bench by the end of the year.

I've been thinking about your routine - it has occurred to me that your low back weakness may be from training it 2x a week.

One option you could try is an bench/SQ+DL split (upper lower with GMs as the main exercise on lower) which means the posterior core gets hit only once a week. Most people can train it twice a week but there are always exceptions.

If you'd like we could talk about it. I'm in the chat room right now if you're around.

 

[Quagmire911]

Ok thanks to Alex I have a new routine:

Day one

Good mornings 3x5
Stiff leg deads/Box squats 2x10 (alternate)
Rows 2x8/Chins 3x-(alternate)
Hammers 2x10
Abs 2x10

Day two

Rack bench press-3x3 (4-6” above chest?)
-Then work up to a heavy single
Overhead press 3x6
Flat DB bench 2x10
Cable pushdowns 3x10
Abs 2x10


Quite a bit different from anything I have previously done, so it should be exciting and I should see some bloody good gains. It is aimed at fixing the folding over on squats and basically bringing up my numbers, which is what I always aim to do .


Quagmire

 

[Quagmire911]

Saturday

Quite a reasonable day. Happy with the results, here it is:

Deadlifts-1x160kg (352lbs)(PR)-My god. It felt so heavy...Quite pleased with this. I thought maybe I had a tad more in me, but not much. And I certainly wasn't going to get any more, but I tried anyway

0x165kg (363lbs)-I knew I shouldn't have tried it, but I had to. After the last set I didn't think it was feasible. Maybe I could have got 162.5 if it had been my first lift but I don't think I would have got this. Got all charged up and I would be lucky it if came of the ground an inch. There's always next time...

Rows-Well I had a video that Alex checked out and yeh, my form sucked so I ain't gonna bother counting these.

Didn't bother with chins. Deadlifts I am pleased with but I feel like I have been stranded at this stage for a while. I reckon I may have made this lift 8 weeks ago, and probably not far off it several months ago. Well, the training is taking a new focus so hopefully that will get things moving again. I may post up a video of the 160kgx1, if I do it will be later on. Until Wednesday...,

Quagmire

 

[Quagmire911]

Well as I said earlier here is my first video:

http://www.youtube.com/watch?v=V8wbzrFdKZg

Let me know if you have any thoughts. I thought I should have used legs a bit more and so did Alex.

Quagmire

Ps-I'd like to add that I had earphones in and that the music in the background is not of my choice

 

[Quagmire911]

I have decided to log my diet and cardio for a a week, in an attempt to get in the routine of it again. I am going to try and gain some weight again so I will need to be more disciplined. So here goes:

Meal 1-4raw eggs+two scoops whey+water
Meal 2-3 slices wholemeal toast, 4 eggs, one scoop whey+orange juice
Meal 3-3 slices wholemeal toast, large can baked beans+scoop of whey (Not ideal I know, but no meat for sandwiches)
Meal 4-Beef+veggies+scoop of whey (not enough beef for my liking)
Meal 5-6eggs+3 scoops mayonaise+coffee and full fat cream (usually would have had a shake but I just got mayonaise and had to have this-still a good meal I reckon and bloody hell it tastes good)
Meal 6-Beef+veggies+scoop of whey

Cardio-35minutes brisk walking on varied inclines

Meal two is usually meal one and vice versa but I was in a hurry and needed something very quick. This is an exception, never really happened before. Probably worked out better however as I did cardio in between meals one and two and as I had had no carbs the fat burn should have been better.

I was meant to weigh myself this morning and take waist measurements but as I say I was in a hurry. I will just do this tomorrow.

I have ran out of supps so take this into consideration before you ask "where are the supps". I have really only been taking 10g fish oil a day for the last few weeks anyway, as I have slowly ran out of everything over the course of the last few months. I'll try and get some fish oil tomorrow at the very least, and hopefully a multi and some C. Maybe one or two others like zinc and magnesium, depends on costs.

I will update this later on, until then...

 

[I-tallionStallion]

Nice Deadlift video Quagmire911...I'm going to have to post mine up lol. i agree with alex too...a little more legs, but its always easier said then done...btw silly question but in the weight of the deadlift do you count the bar too for the 352lbs?

Keep lifting...i've been following your results...your doing awesome dude

 

[Quagmire911]

Nice Deadlift video Quagmire911...I'm going to have to post mine up lol. i agree with alex too...a little more legs, but its always easier said then done...btw silly question but in the weight of the deadlift do you count the bar too for the 352lbs?

Keep lifting...i've been following your results...your doing awesome dude

Thanks for the kind words. Yes the bar is included in the total weight. The break up is: 6x20kgplates+2x10kgplates+20kgbar=160kgx2.2-352lbs

Quagmire

 

[Quagmire911]

Just about to go and eat but I know what I am having, so here goes:

Meal 1-3 slices wholemeal toast, 5 eggs, scoop of whey+orange juice+4 liver tabs
Meal 2-5 raw eggs+2 scoops whey+water+4 liver tabs
Meal 3-Lots of chicken+veggies+potatoes+ 4 liver tabs
Meal 4-400ml orange juice+2.5 scoops of whey (pwo shake)
Meal 5-6 eggs+mayonaise+4 slices of bread+8 liver tabs
Meal 6-Beef+ veggies +scoop of whey +4 liver tabs

I reckon I will be lifting tonight, because I would prefer to lift on Friday instead of Saturday this week because of schedule. Two days are nice and accommodating

Tuesday morning weight- 169.8lbs
Tuesday night weight-174.8lbs

Quagmire

Ps-Couldn't quite finish my last meal. Maybe tommorow

 

[Warboss Alex]

good start to the day.

btw what wholemeal bread are you buying exactly? not just 'brown' bread I hope?