Quagmire911 Lifting Journal

[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

 

[Quagmire911]

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

There in lies the problem. I can't afford not to eat carbs right now.

 

[Warboss Alex]

There in lies the problem. I can't afford not to eat carbs right now.

yeah, but you can afford to 'get a buzz' and eat double bacon XL's 3x a week

 

[Quagmire911]

yeah, but you can afford to 'get a buzz' and eat double bacon XL's 3x a week

Well I can get a buzz twice a week for under £5, which doesn't make much difference, (you aren't getting my cider).

I suppose £8 for the burgers could help, but damn they are good.


I would do it, but how the hell do you without getting bored of the food and becoming a cook. I could afford to eat a s*** ton of chilli and peas, but it wouldn't last. Bah.

 

[MrS]

8 quid a week can get you 12 frozen chops (aldi for the win), thats 4-6 meals mate.

im sure the burgers and booze taste good but sometimes you need to make sacrifices. get to where you want to get, and then reward yourself, it'll make them all the sweeter!

 

[Quagmire911]

8 quid a week can get you 12 frozen chops (aldi for the win), thats 4-6 meals mate.

im sure the burgers and booze taste good but sometimes you need to make sacrifices. get to where you want to get, and then reward yourself, it'll make them all the sweeter!

I am no longer syth, but jedi...

I forgot all about chops! Will need to add that to the rotation! Thanks!

So I have:

Chilli
Bacon+Eggs
Meatballs
Chops
Chicken+cream
Maybe some oliveoil.


And a whole load of peas!

 

[simon]

Frozen fish like pollack and coley is pretty cheap and is nice in a cream sauce.

Another option is cheap cuts of beef and lamb for use in slow cooked stews.

Too many carbs in peas for my liking to make them a green veg staple.

 

[MrS]

meatballs?
Make some omelettes, cheap as chips.

 

[MrS]

just to give you an outline

i live off of:

bolognese (steak mince)
pork chops
raw eggs
apples
bananas
mixed frozen veg
pasta
cheese on toast

that's been going for a good month+
when you get bored with it, just mix the spices or remember its a simple refuelling exercise.

That rarely comes to more than 25-30 quid a week.

 

[Quagmire911]

Took the waist measurement a couple of times this morning. This was just below the belly button.

So the starting waist measurement is 35.5".

I also took some before pictures. Got to hand it too myself, my back is looking pretty damned solid.

That's all for today. Suppose I should try and do some cardio. Bugger.

Until Thursday I reckon...

Quagmire

EDIT-Cardio

15 burpees/50 star jumps -3 circuits 60s-90s inbetween. Time to eat.

 

[Quagmire911]

Thursday

Good day today. Weighed myself in the morning and I was around 179.6 so thats -3lbs, which is probably all water from the lack of carbs. Never done this before so I just want to monitor stuff quite closley. Strength wasn't down. I am now enjoying an XL without the bun and it makes no difference- its just as good. I just need to learn to cook a bit better is all. Anyway here it is:

Sumo deadlift 130x3 145x3 160kgx3 (352lbs) PR?-Pretty sure this is a PR. I know ive done 155x6, and 160x2, but I don't think I've done this. I had a file with PR's but I lost it when I old computer died, starting to get one together again. I can get this weight off the floor without much problem, but once it is above the knees it is a different story. If I can improve my lockout, my numbers should fly I reckon.

Bi curls 40kgx5- Wasn't feeling these at all. Think I'll take them out for a while. Was just doing them to have a break before the squats.

Squats 90kgx21 PR - F*** me. These truly do make you feel alive. It's funny, I'm always p****ing out at 8-9 reps about how much it sucks, but once I'm at 17-18 I want to do 21 and make the weight my bitc*. Cause its so hard by then you just get pissed off at the weight, at least I do. Had to rack it quickly at 15 and reset as I was losing my tightness. My legs have a bit more in them, they didn't feel that bad after it. My lower forearms were killing me and I was having a hard job keeping the weight in place on my back. Was also quite hard on the heart. Time to go for 2 plates on this. Worked up to 110kgx1 in the warmups to prep the CNS.

Calf raises 80kg 2x25 -Doing these fast on the leg press, and it burned like hell. Couldn't really walk after this. Was very hard going down the stairs.

I'd already had plenty cardio from the squats, so there was no need to do anymore. I probably wouldn't have managed anyway.

Will see what happens over the next few weeks. Hopefully get reasonably lean before Christmas time. Carb up tommorow evening/night, buttons/hotdogs/cider. That is all for today, until next time...

Quagmire

 

[MrS]

"
I'd already had plenty cardio from the squats, so there was no need to do anymore. I probably wouldn't have managed anyway.

Will see what happens over the next few weeks. Hopefully get reasonably lean before Christmas time. Carb up tommorow evening/night, buttons/hotdogs/cider. That is all for today, until next time.."

Critique: You're not 300lbs, 20 rep squats don't replace a good 45 mins of cardio.

And hopefully get lean before xmas with "carbing up tomorrow with buttons/hotdogs/cider" in the same line is a bit of a pisstake, mate.