Quagmire911 Lifting Journal

[ProDJ26]

''quaggy'' lol nice ring to it

 

[Quagmire911]

Thanks Stallion. I think it is one of my better exercises as I've said. Going for bw (around 180ish) and then 200, then two plates .

I'll just drop the squats for a few weeks. I'm pretty sure I know what I'm doing wrong. Just going to have to drop the weight and work on form for a while with squats. Iron out some flexibility problems as well. I think this may be causing issues in the bottom position as my hips can't get involved the way they should. Knee actually feels bit better today.

So much for a "lighter" day yesterday. My glutes have lots of micro trauma in them. Will work on gm's while squats aren't in the picture, and I think in a higher rep range to be kinder to the back. Still cautious after that mishap two months or so ago.

Today:

Interval running/walking 40s/115s-5 intervals - I think I might eat before I do this. Intense.

That is all unitl Monday,

Quagmire

 

[Quagmire911]

Hurt my shoulder again last night

Feels a bit better at the moment, so I'll see how it is on Monday. Obviously didn't heal fully from last time even though the pain was away.

 

[MrS]

clearly you have been neglecting your hip mobility and rotator cuff exercises

 

[Quagmire911]

clearly you have been neglecting your hip mobility and rotator cuff exercises

I have either neglected or not been doing hip mobility enough, this will change. There is actually this one exercise in particular- the one where you sit on the ground bow legged and touch your knees to the ground. I used to be really good at that and gained a lot of the flexibility back recently- I seemed to forget about it when I was doing stretches in the last month or so and I've lost quite a bit of the flexibility again. This will change.

My RC's are fine, this is a re-occurring injury. I just keep doing stupid things like arm wrestling excessively and using those punch machines the day after a shoulder workout when it is in a weakened state. That is just stupidity, nothing else. Its feeling reasonable at the moment- I'm confident I'll be able to get quite a lot done tommorow. No pullups though. I don't think it is the RC, cause I can do rotation exercises without problems.

 

[MrS]

punch machines a day after a shoulder workout?
that should hardly mangle your shoulders, dude, I box which is a lot shoulders, after a military press day.
might be something else.
are you getting enough zinc in your diet?

 

[Quagmire911]

The punching just aggravates the existing problem, its wasn't the cause. It had healed to an acceptable standard, but a bout of arm wrestling a couple of weeks ago that set it off a bit.

All I have to do it not be a tool for a few weeks and it'll be as right as rain. Its just a slight sprain.

And I get in 45mg of zinc a day, and whatever I get from dietary sources. The absorbtion might not be so good on account of the drinking though

 

[Quagmire911]

Monday

Well I did a deload. Absoulutely no f***ing motivation and felt energless not to mention weak. I wonder why...

Bench 60kg 2x5 - Even this felt odd.

Lat pulldown 60kg 2x5

Single leg raises 2x5

So yeh, the drinking was way out of hand last week. Pretty much got drunk every night and I am feeling it now. Need to ask myself what is more important? Long term there is no question. I just have to moderate it to sensible levels again. Its actually pretty sad, it was becoming normal just to get some cider every night and get pissed. Well yeh, but then there ain't going to be any test left is there? Dumb s***. I've decided I don't like this scenario, and also the long term health risks. So I'm adamant on this. From this week it will be twice a week- Tuesday and Saturday and not out of hand. I'll be taking a week or two of around Christmas so there may be lee way there. I am then seriously considering taking January off again.

Well there it is. I don't enjoy being weak. Until next time...

Quagmire

 

[Being_the_Don]

Monday

Well I did a deload. Absoulutely no f***ing motivation and felt energless not to mention weak. I wonder why...

Bench 60kg 2x5 - Even this felt odd.

Lat pulldown 60kg 2x5

Single leg raises 2x5

So yeh, the drinking was way out of hand last week. Pretty much got drunk every night and I am feeling it now. Need to ask myself what is more important? Long term there is no question. I just have to moderate it to sensible levels again. Its actually pretty sad, it was becoming normal just to get some cider every night and get pissed. Well yeh, but then there ain't going to be any test left is there? Dumb s***. I've decided I don't like this scenario, and also the long term health risks. So I'm adamant on this. From this week it will be twice a week- Tuesday and Saturday and not out of hand. I'll be taking a week or two of around Christmas so there may be lee way there. I am then seriously considering taking January off again.

Well there it is. I don't enjoy being weak. Until next time...

Quagmire

Everyone has the typical good and bad days, that's normal. But as far as the dangers of alcohol, sooner or later excessive drinking will catch up with you. I don't drink (never had the desire for it), but when there is something we like, there is the tendency to over-indulge. I like candy but I know I have to be careful not to eat too much of it. Ultimately, we have to come to the decision about how much of the "vice" we want and to control the urge, you know?

 

[Quagmire911]

Yeh good and bad days, and good and bad weeks/months...where does it lead.

Thanks for the input Don.

 

[Quiksilver]

It sucks being weak doesn't it?

Every time I read your journal I see you're icing injuries and trying to heal wounds.. maybe a month off lifting is in order? keep the light daily cardio and a couple intense sessions, and maybe a light fullbody workout once a week. That should heal any nagging war wounds you still have.

I just got over a groin injury from touch footie, so i'm a little weak now too

 

[MrS]

BAD MONTHS?
DELOAD
CNS FATIGUE
NOT PRIMed.

 

[Quagmire911]

Thursday

Not a bad session today, probably on a count of cutting the alcohol way down on last week. Knee is feeling a bit better, will just have to avoid squats for a while. Not a fan of them anyway Here it is:

Wide stance gm's 65kgx5 75kgx5 90kgx15 PR? -Think this might be a PR. Quite pleased with it. Had the desire on this set, which is something I have been missing. I actually loaded an extra 5kg on than I thought and only realised after. Can really feel my glutes worked again after doing this.

Leg press 140kgx6 150kgx15 -This is a different leg press than the one in the other gym. When you push the sled goes up at a 45 degree angle, so I think it is harder than the other one.

Kneeling rollouts 2x5 -Worked on doing these slowly and controlled.

COC No.2 R 1x2 x3- Nearly got a third close.
L1x1 x4- Nearly got a second close. I may purchase a COC 1.5 for christmas. The jump between one and two is too large- I haven't really made much headway in the last 5 months.

Chin hold- 62s

Well that was it. Actually kind of enjoyed the session today which was good. Not much else to report. Until next time...

Quagmire

 

[Quagmire911]

Monday

Got a cold on Friday which is still lingering a bit, not quite as bad as it was. Should be back to normal in a day or two. Wasn't too bad considering. Here it is:

Bench 85kgx4 70kgx10- The weights felt better today after the deload last week. My numbers have dropped of a touch though, not really in the groove with this at the moment as I haven't been doing it as much. Will see how things progress over the next few weeks. My overhead press is well up to par compared with this now so I should probably concentrate on this. I still want to make headway with the press though. After this I was trembling kind off, think that means the CNS took a hit and wasn't use to it. Form didn't feel spot on, as I say I wasn't in the groove. Felt like shoulders were taking too much of the strain. I reckon my tri's are weakpoint.

Kroc rows 40kgx8x8- These felt good.

Left it at because I was feeling kinda shaky as I said.

The knee has progressed further and feels nearly 100%. Same with the right shoulder. So fingers crossed in a few weeks I'll be good as knew and can give it hell in the new year. Going to try and keep the reps a bit higher in the meantime.

That's all for today, until next time...

Quagmire

 

[Quagmire911]

I wanted to update my current PR's:

Deadlift 155kgx6 160kgx3 185kgx1 (407lbsx1)
Squat 92.5kgx21 122.5kgx5 140kgx1 (bit below parallel) (308lbsx1)
Front squat 100kgx3 (220lbsx3)
Bench 90kgx5 102.5kgx1 (226lbsx1)
Overhead press 60kgx8 65kgx5 72.5kgx1 (160lbsx1)
Good morning 90kgx15 105kgx5
COC No.2 1x3 (Right hand)
Leg press 160kgx12 -Flat sled

As of 4th December 2008.

Progress has been treacle slow for some time, thats what happens when you drink a lot. I fear that I have actually regressed a bit in the last month or so because of how much drinking there has been. This week and last week have been cut well back and I definitely feel the difference bodily.

I am thinking to log my drinking in here so as to be held accountable- and I will be honest. This week has been:

Monday - 11 units (Bottle of wine+beer)
Tuesday- 0
Wednesday- 0

I had a kind of realization on Monday, or should I say Tuesday once I had sobered up. Thinking what the f*** was I doing, what had been the point. I didn't even enjoy drinking that night, and it was more for escapism which is just bulls***. I don't really have anything set in stone, I just intend to drink less, and less frequently. If I'm in the house and want some Bulmers, which I love, I'll allow one bottle (2.6 units) now and then. Hey- studies show those who consume roughly that amount everyday live longer . If I am out with mates then maybe one day a week have three bottles. Occasionally I'll have more (hint- hogmany/new years eve ). Although I may take January off.

As for the numbers, in the near future (3 months or so) I want to hit a 250 bench, 440 dead, 180-185 overhead press (or whatever bw is). I couldn't actually give a toss about the squat. My bench is probably around 210 at the moment, but it should recover quickly over the next few weeks. Don't know about the dead, haven't done it in long enough.

Well there it is. Time to make the weights my b*tch again. Off to the gym in around 12 hours, now it is time for bed. Later,

Quagmire

 

[Quagmire911]

Thursday

Definitely feeling the difference having cut back on the drinking. Felt strong again today and everything was easier. Here it is:

Deficit deadlifts 140kgx8 - I reckon it was about a 1" deficit. I would have done normal if I could, but these plates are s***. I also had to contend with my feet and the bar sliding on the carpet, and my grip slipping on the s****y bar. So the circumstances weren't ideal, but I made do. Quite happy with how it went taking the circumstances and deficit into consideration. Once the other gym is revamped I'll be interested to see what I can do on a platform with a good bar and from the right height. 155kgx6 is the number to beat. I was going to post a video of the set, but it is taking far to long to load up on youtube. Maybe another day.

Leg press 155kgx21 PR- Don't know what the hell happened here, up massively on last week, and last week was hard. Not complaining. This is a PR and it is on the 45 degree sled. Happy.

Kneeling rollouts 2x8- These felt better this week. Slow and controlled.

Blob lift 22.5kg 2x15 - Tryed this out with a dumbbell loaded on one side. Felt like good conditioning for the posterior chain, it was a bugger.

Well a much better session today. Slightly annoyed at the equipment at hand, but what can you do. I am interested to see how Monday will turn out now that my test levels are coming back online. Pretty excited to see what can happen over the next few months if I am sensible with the drinking.

It is post workout and I am having two breasts of chicken, peas, and then three big pancakes with cream and jam (yum ). I am going to have one Bulmers later on so that is 2.6 units. So:

Alcohol-2.6

On another note my weight was 179.4 today which is down around three pounds over the last few weeks. The only real change has been the addition of green tea in the last month- so hears hoping its all fat. No doubt I will lose fat a lot more easily now that the drinking has been cut substantially. Waist in the morning is currently 35"-35.5", which is down a tad in the last month I think. I'll know I'm on the right tracks when i'm under 35" again.

Well that is all for today, until next time

Quagmire

PS-Injuries are continuing to fade.

 

[frenchbeauty]

Bench 90kgx5 102.5kgx1 (226lbsx1)

Man two plates Nice Quag

Btw I used to be drinking a lot too last year.. messed up with my energy levels and mood. I now limit it to once a week, glad to see that youre trying to cut down.

 

[Quagmire911]

Bench 90kgx5 102.5kgx1 (226lbsx1)

Man two plates Nice Quag

Thank you, but three will be better...

 

[Quagmire911]

Ok here is the alcohol count:

Friday: 14 units -Bit high, but I managed to stop here. Usually would have kept going, so its a start. Not to concerned about this as I had the weekend before I was in the gym again.

Saturday: 0 -Working

Sunday: 7 - Just got home from work and having been in last night as well I felt like a reward. So a bottle of Bulmers and 100ml or so of Baileys on ice which I think is reasonable. EDIT- Was bad and had another one.

I'm doing better, had a bit more on Friday than I intended but there it is. The main thing is that I have it back under control. Feel free to comment if you disagree . Until tommorow...

Quagmire

 

[Quagmire911]

Tuesday

Felt a bit groggy upon waking yesterday and was out last night, so I went in today. Went alright. Here it is:

Bench 90kgx3 72.5kgx10 -Fairly happy with how this went. Going to take it back to 85 next week and try to beat 4. I think this shows a slight improvment on last weeks 85kgx4. My best is 90x5 so I amen't too far off that.

Kroc rows 45kgx8x8 -The weight was more what it should have been than last week.

DB oh press 25kgx8 -Only did one set as I was starting to feel beat up. Don't want to let my overhead strength suffer whilst I work on the bench. Still had a couple in the tank at this weight.

Well that was that. My right shoulder is feeling pretty decent, I pretty much have full range of motion in it again. Just have to be cautious with it, I feel very slight twinges when doing explosive stuff so it probably isn't quite 100% and liable to re-injure if I get carried away. The knee seems to have hit a wall in the healing process. I only feel pain in it when my leg is at certain angles. I am thinking of going to the doctor although I don't know how much use that will be. I suppose it hasn't really been long enough to start considering other options. If I have the cash I'll get some cissus around christmas.

Weight was down another pound this week to 178.5ish. Sometimes I think I am getting fairly lean again and othertimes I don't see a difference. If the pound a week keeps up and I go under 175 there should be a noticeable difference. Either that or I am losing muscle.

That is all for today. Not sure when I will be in next, maybe Friday this week. Until then...

Quagmire