Quagmire911 Lifting Journal

[Quagmire911]

I usually do some quick cardio after weights, thats what I was talking about. It certainly isn't a substitute, I was just to wiped to do my usual. Any cardio would have been a bad idea after it. I'll be doing some tommorow.

Whats wrong with my carb up Lots of carbs in a small window of time to shock the body. Agreed the alcohol isn't great, but hey I'm drinking it either way.

 

[Warboss Alex]

'shocking' the body after less than two days on a low carb diet is not shocking the body :| but I think you know this!

ideally you'd go on a low carb approach for 10-14 days before carbing up but I didn't mention this to you because I knew there was no chance in hell you'd actually follow that.

like I toldja in PM - you better hope your metabolism is up to this (which given your age I suspect it is) - you won't get the full benefits of a low carb diet but you should be able to drop the weight - if not you know what to change.

 

[Quagmire911]

Well I did know Pasquale and Poliquin recommend two weeks before carbing up (initially). But hey, you said after the workout or the day after so thats what I'm doing. I didn't think it would make too much difference since I amen't hugely fat or anything.

Why wouldn't I follow 10-14 days

EDIT- And it will have been three days by tommorow night I'll have you know! Not under two!

 

[Warboss Alex]

Why wouldn't I follow 10-14 days

cause you've already said you won't stop drinking, if you won't there's no point doing this the strict way.

but you just wanna lose a few lbs (after which I assume you'll go back to a more moderate carb intake), so you should be able to manage this without being that strict cause you're young.

if you want to do the low carb thing 'properly' you'll spend 10-14 days with only trace carbs, not even post workout and no drinkin either

 

[MrS]

Quagmire, if you wanna lose fat there's no real place for eating crap like that, and you know it.
It's fun at the time but you won't get lean in 8 weeks if you do.

 

[Quagmire911]

if you want to do the low carb thing 'properly' you'll spend 10-14 days with only trace carbs, not even post workout and no drinkin either

Fair enough Drinking has been cut down as you know though. I'm back in the "recommended" weekly range

MrS, we are talking eating cleanly all week and then having a night off. It is entirely possible to get lean whilst doing this.

Don't forget guys, I amen't a sloth and I did say I would raise activity levels.

 

[Warboss Alex]

MrS, we are talking eating cleanly all week and then having a night off. It is entirely possible to get lean whilst doing this.

since when did 2.5 days count as 'all week' ?

I'm just messing with you now by the way.

I just might forego my weekend gluttony as moral support to your dieting efforts

 

[Quagmire911]

since when did 2.5 days count as 'all week' ?

I'm just messing with you now by the way.

I just might forego my weekend gluttony as moral support to your dieting efforts

:cuss: :cuss: :cuss:

After the heavy day, or the day after. I chose today so I could have some cider when I drank.

Just the weigh it is scheduled

I bought a 1.25kg roast last night

 

[Quagmire911]

Monday

As I thought, I can't afford the no carb approach. Will be doing roughly a half day timed carb and will just have to suck it up and do cardio. Bah. Here is today's workout:

Overhead press 40kgx3 55kgx3 65kgx5 (143lbs) PR- Very happy with this. Core handled the weight a lot better today, it is coming along.

Pullups Bwx8 +5kgx5 +8kgx5 PR- These didn't feel great today. My right shoulder has a twinge in it.

External rotation 12.5kgDB'sx12x15

Kneeling rolloutsx8 Standing (reduced rom)x5-These didn't feel right.
Double leg raisex5 -Getting there with these.

That was all. Going to do some interval training tommorow. Until then...

Quagmire

 

[Warboss Alex]

eat cheese omelettes 4x a day, they're cheap as anything

 

[Quagmire911]

eat cheese omelettes 4x a day, they're cheap as anything

I would, but then I'd have to kill myself pretty quickly.

 

[I-tallionStallion]

rocky the eggs and then eat the cheese seperately haha. Also bacon tastes pretty good with raw eggs.

Good luck with 225lbs on 20 reps....you are going to want to kill yourself.

Quag you're looking good, pretty beastly overhead press you got there.

 

[JohnnyIrish]

Speaking of which I like eggs and I also like cheese so I tried adding some sharp cheddar to my egg shakes.. It ummm.. wasn't what I hoped. Yuck.

I haven't tried the bacon though.. Me thinks it might turn out like the experience with adding cheese but since you said its good I'll give it a try Stallion.

Also hang in there quag. Nice to see I'm not the only one on a low carb diet anymore. (that is when I'm not cheating..)

Also of note, if you do a period of a week or two with trace carbs be aware that lethargy will surface as your body goes through the process of switching from using carbs to use fats for fuel though you probably know this as your very well learned health/fitness wise.

 

[Quagmire911]

Thursday

Wasn't really in the mood for it again today. Just generally pissed off, one of those days. Once I got in though I got pissed off at the weights. Here it is:

Squats - Worked up to 120kgx1 to prime the CNS.

92.5kgx21 (203lbs) PR- This f**ing sucked. As in, it was hard and felt like s*** doing it. These were ass to grass, and I didn't have to re-rack this week.

Pullthroughs 100lbsx20- I am pretty sure the weight stack is in lbs and not kg's. Tried to do natural GHR's but my knees didn't like it.

Well I did what I had been planning on doing with the squats. Not sure whether I will go for the 100kgx20 at the moment or not. Not having fun killing myself doing these. I've hit a rut with the weights If I am being honest. Most days I can't really get into it. Not sure what this means.

My main gym is shutting for a month and a half and getting refurbished. It actually looks like they are getting two platforms and two half olympic racks which at least have spotter catchers on them. If so, that will be good. Will see how it pans out, and will believe it when I see it. Therefore I will have to train in the other gym which has limited equipment for a month or so (will probably just take xmas-new year off). Should still be able to get a reasonable amount done though.

That is all for now, until next time...

Quagmire

 

[Quagmire911]

Monday

Had a bit more fun today, it being upper day and all. Here it is:

Overhead press 40kgx5 55kgx3 72.5kgx1 (160lbs) PR- Happy with the overhead press. Shoulders are definitely a strong point for me. Their size is quite large for my frame. Not far off a bw press, then it will be on towards 200+. If my core can keep up I can actually see this progressing fairly well. Was actually planning on doing bench but I had to use the other gym which has a s***y setup. I tried the smyth but that sucked. It didn't occur to me until after that I could just have dragged over another bench and used the hooks I use for squats and do it that way. So I will do that next week.

Pullupsx8-My shoulder is still a bit tweaked from a week or two ago, and pullups seem to be the only thing that aggravate it. So I did chins instead.

Chinsx8
BW+10kgx5-Alright. Not sure what bw is, probably 180-185.

Skullcrushers 10kgx12x12- Elbows hurt a little.

External rotation 15kgx10x8- Good.

Double leg raises 3x8- Good

And that was all. Shoulders are fairly fried. Will just have to take a few weeks of off pullups to let the shoulder settle. Starting a new cardio regime tommorow, aimed at shredding the fat. Not taken videos in a while so I will do so in the coming weeks. Not much else to report today, until next time...

Quagmire

 

[simon]

Pullupsx8-My shoulder is still a bit tweaked from a week or two ago, and pullups seem to be the only thing that aggravate it. So I did chins instead.

I have this also. This, warmup sets on the lat pulldown and 50 shoulder dislocations every day have helped it.

 

[Being_the_Don]

Monday

Had a bit more fun today, it being upper day and all. Here it is:

Overhead press 40kgx5 55kgx3 72.5kgx1 (160lbs) PR- Happy with the overhead press. Shoulders are definitely a strong point for me. Their size is quite large for my frame. Not far off a bw press, then it will be on towards 200+. If my core can keep up I can actually see this progressing fairly well. Was actually planning on doing bench but I had to use the other gym which has a s***y setup. I tried the smyth but that sucked. It didn't occur to me until after that I could just have dragged over another bench and used the hooks I use for squats and do it that way. So I will do that next week.

Pullupsx8-My shoulder is still a bit tweaked from a week or two ago, and pullups seem to be the only thing that aggravate it. So I did chins instead.

Chinsx8
BW+10kgx5-Alright. Not sure what bw is, probably 180-185.

Skullcrushers 10kgx12x12- Elbows hurt a little.

External rotation 15kgx10x8- Good.

Double leg raises 3x8- Good

And that was all. Shoulders are fairly fried. Will just have to take a few weeks of off pullups to let the shoulder settle. Starting a new cardio regime tommorow, aimed at shredding the fat. Not taken videos in a while so I will do so in the coming weeks. Not much else to report today, until next time...

Quagmire

Good job with the OHP, Quagmire. I don't see too many people doing them at my gym though I don't know why not. Too bad for them because the overhead press is definitely good for the strengthening the core muscles.

 

[Quagmire911]

Thanks Don, and thanks for the tips Simon.

Today:

Interval running/walking

40s/120sx5-Basically run as fast as possible for 40s, walk for 120s. Did this 5 times. It was unpleasant. Must persevere.

 

[Quagmire911]

Thursday

My knee is playing up again, and I've had it. My lower body focus is now getting my knee 100%. I reckon it must be squats that is doing it although I can't be 100% sure. When I am in the bottom position of the squat I can feel no pain when I push my knees out and I feel the load on the hips, when not pushing the knees out there is pain- even at bw. So squats are out for a while. Nothing that aggravates it will be done. I need to work on keeping my hip mobility up and hip strength. My right glute actually nearly cramped today after what I did, even though I was taking it easy. Well there it is, not sure of the plan yet. Here is the workout:

Leg press 140kg 2x6- Not really challenging. Had to put a bit of effort into it, but it wasn't really hard. Knee felt a bit funny on one or two reps, so these may have to go.

GM's 60kgx10 70kgx10- Same as the above. Wasn't really going heavy.

Grip: COC NO.1 R-1x15 L1x15 -Might be a PR with left, not sure. Could have done more with right. Grip felt strong.

No.2 R 1x2 x3
L x5 -Got two full with my right and then three more attempts, five attempts with left.

Chin hold- 60s -Ouch

Single leg squats- Messed around with these. I have the strength, but something doesn't feel right when I do them. Probably imbalances.

That was it. More of a deload, although as I say my right glute didn't like somehting. GM's or single leg squats. So that is it, going to have a think of my next move. Will be icing a lot. Until next time...

Quagmire

 

[I-tallionStallion]

That sucks about the knee pain. I know when I stopped squatting three times a week my calves got better fast. Still hurt a bit depending on the exercises, but not to the point where I could barely walk haha.

BTW mighty impressive OH press you got there Quaggy