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If this is your first visit to SoSuave, I would advise you to START HERE.

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And you will learn everything you need to know to become a huge success with women.

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Quik's Log v2

Quiksilver

Master Don Juan
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Alright, making a new journal because the other one got a little weird over the years, and was a little up and down. Too many false starts and not following through .

Going for a fresh start here!

Where I am now:

Height: 5'8.5
Weight: 88.5kg (195lbs)
Bodyfat: 17-18% estimated
Tested 1RMs:
- Bench press 1x100kg (couple weeks ago)
- Squat 1x120kg (last week)
- Deadlift - 1x140kg (3 weeks ago)
- Overhead press - ?

Goals:

1. Get lean (10-12% bodyfat).

2. Maintain weight as best I can.

3. 143kg bench press, 183kg squat, 226kg deadlift, 100kg press. These are all long term, fair ways to go. Only short term goals I have to do with lifting is lift more than the session before.

4. No real cardio/GPP goals yet, I'll come up with those in coming weeks. Just to put something in, I want to raise work capacity to 8-10 hours of training per week.

Training:

EFFORT is writing up a prog for me for the next couple months. I'll probably only be posting the main lift of each workout.

Diet:

The diet I've been on for about 5-6 weeks now is, with a few tweaks here and there:

m1 - 4 eggs, 75g whey
m2 - 250g beef, veggies
m3 - 4 eggs, 75g whey
m4 - 200g chicken, veggies
m5 - 200g chicken/tuna, veggies

+ Weekly carb day

Cardio:

Off-days morning cardio, 20 minutes 140-155HR + 20 minutes HIIT

Not too sure about morning HIIT but I'll give it a shot.

Pics/Vids:

Been keeping detailed photo & video log the past couple months, I'll post up some training vids every now and then when I start to hit some PRs.

-

That's it for now.
 
Last edited:

Quiksilver

Master Don Juan
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Monday, November 30, 2009

1. Morning Cardio
10 min walk to gym
10 min incline treadmill run
10 min stationary bike hiit
10 min walk home

2. Decline Bench 1x6, 1x12

6x80kg
12x60kg

3. Standing military press 1x8, 1x20

8x42.5kg
20x30kg

4. Skullcrushers 1x12, 1x20

12x28kg
16x23kg (f)

5. CG Lat pulldowns 1x6, 1x12

6x40kg
12x40kg

6. Deadlift 1x6, 1x12

6x120kg
12x90kg

-

Went light on some of the lifts, first week back off a two week break. Had a muscle pull in my upper back so wanted to give it time to heal and see how it goes today.

-

On another note, couple weeks ago did some fun lifts since I had no prog:

Squat 35x60kg
Bench 23x60kg

-

Wont be posting much on diet since its fairly steady with what i posted in the first post.

cheers
 

Quagmire911

Master Don Juan
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5-6 weeks on the diet and you are 17-18%? How big were you :D

I hope you're back into this for good this time. Looks like you're following a tcd?

The only thing I'd comment on is the cardio. I'm not saying this is you, but I bullshi*ted myself for a long time on it. I went in cycles of adding in "HIIT" sessions, saying I didn't need steady state and it was shi* etc. There's a lot of controversy on which is best as I'm sure you know. I did 4x30mins a few months ago and lost 7lbs and 2 inches of my waist in 3-4 weeks I think it was. I'm now doing 20mins after the weights and 40-45mins 3 more days, and the fat is flying off, especially on the tcd I'm on.

So I'd say maybe can the HIIT for now and get in 3-5 45 minute sessions a week (20-30 if pwo). Maybe I'm a puss* but I remember trying to do HIIT at 17-18% bf and I gave up pretty fast- no wonder. Just get your HR in the 130-150 range for 45 minutes and you will be flying. Maybe your different. If you want to do HIIT though, I'd wait till you are in the low teen bf% wise. I just don't think it's neccasary unless your training for sport.

I'm pretty much saying what Warboss always told me:

http://www.sosuave.net/forum/showthread.php?t=114618

He'd always tell me, 45mins is 50% more than 30mins- big difference. I find going on brisk walks with someone is good, so you can talk and not get bored. Inclines are an advantage of course.

And I'd also note can the running and try not to change machines. I see fat people changing machines a lot, I think they are taking breaks. 40 minutes solid on the one machine sweating buckets, that's what they need :).

Anyway good luck,

Quagmire
 

Quiksilver

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Quagmire911 said:
I hope you're back into this for good this time. Looks like you're following a tcd?
Eh, I've been back for about 8 weeks now, and yeah I ain't goin anywhere this time. Following a low carb diet to lose this bodyfat, with periodic carbups so I don't run myself into the ground and to keep performance up.

Biggest challenge is avoiding carbs on pro/fat days... And yeah I got pretty thick over the past couple years, but that's all behind me now. I topped out at 92.5kg, god knows what bodyfat, probably low 20s but I just go by mirror so it's hard to tell.

I don't really know what program Effort gave me but it looks WSB/531 ish.

Good point bout the cardio, I'm guilty of avoiding aerobics too. When I was fairly lean and hard(and strong) was doing heaps of cardio, like 30mins 5x a week. Trying to find that balance now...

Lucky you on that bodyfat coming off fast :D I'm a little more mesendomorphic , gain muscle/fat easily, hard as he'll to lose muscle or fat for me, so it works both ways!

Want to be fairly lean mid/end January.
 

Quiksilver

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Tuesday, December 1, 2009

1. Morning cardio

10min walk
10min elliptical
10min st. bike
10 min walk
 

Quiksilver

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Wednesday, December 2, 2009

1. bicep work
2. reverse biceps

finding the right weights for these will post next session.

3. calf raises

15x40kg
30x30kg

4. leg curls

8x40kg
15x30kg

5. Squats

6x105kg
12x80kg

-

Was a little apprehensive about doing squats at the end of a session and 48 hours after heavy deadlifts. Might have been able to go heavier but the legs were already pretty stuffed. Still, will be able to go bigger next time for sure.

Morning cardio tomorrow then bp on Friday...Will hopefully have my sled built by weekend. Peace
 

Quiksilver

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Thursday, December 3, 2009

1. Morning cardio

40 minutes elliptical
 

Quiksilver

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Friday, December 4, 2009

Had a fairly busy day with work, left my place at like 7am and only got back about two hours before gym closed. Also had a blood test taken, and for those that get them, you know they have to be fasted. So ate my usual 4 eggs + 75g whey + supps breakfast and nothing until mid workout(5pm).

1. Bench press 1x6, 1x15

9x80kg
11x70kg (f) (thought it was only 1x12 for some reason)

failed the second set, really wasn't feeling it. Was light headed and fairly groggy. I probably would have hit 15x70kg if I hadn't done 9x80kg. Silly mistake.

Decided to call it an evening and come back in the morning to finish the deed.
 

Quiksilver

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Saturday, December 5, 2009

Finishing up yesterdays workout. Done before breakfast. These are some movements I haven't done in 2.5 years so still getting a feel for the weights.

1. BB Upright rows 1x12, 1x20

12x30kg
20x25kg

2. CG bench press 1x12, 1x20

12x60kg
15x40kg (f)

Plain ran out of gas on the second set, probably should have eaten something before lifting this morning.

3. Lat pulldowns-wide 1x6, 1x12

6x40kg
12x30kg

Easy, will bump by 10kgs next sesh

4. T-bar row 1x6, 1x12

6x50kg
12x40kg

Not easy but not hard either.

-
Started sipping on whey shake
-

5. Morning/PWO cardio

20 minutes elliptical, HR 150

Gym was closing(9am-12pm on saturday:cuss:) so only had 20 mins.

=====

All in all, considering the day I had on friday, pretty happy that I at least finished the workout and the cardio :)

A carb day is on the menu for tomorrow, can feel myself running low on fuel.
 

Quiksilver

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Monday, December 7, 2009

1. BB curl 1x8, 1x15

8x35kg
15x30kg

Using oly bbs for curls make the wrists feel weird but I guess I'll get used to it. 2.5kg increase next session.

2. DB hammer curls 1x8, 1x15

8x15kg
15x10kg

2.5kg to 5kg increase next

3. Standing calf raises 1x15, 1x30

15x40kg
30x30kg

5kg bump next

4. Pullthroughs 1x8, 1x15

8x25kg
15x17.5kg

fun movement, 5kg next

5. Leg press 1x12, 1x25

12x120kg
25x100kg

20kg next

=====

Was going to do some 100m sprints PWO but there was some damned track meet. I have to go out there at night b/c if you go in the day they make you pay $3 to train on the athletics field:cuss:

In better news, met the guy at a sheet metal shop today. going in tomorrow to get some 2.5mm sheet cut and folded, then hopefully weld the sled on wednesday.
 

Quiksilver

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Wednesday, December 9, 2009

1. Incline Bench 1x6, 1x15

6x75kg
15x60kg

Experimenting with different grip widths again. +2.5kg - 5kg next.

2. Lateral raises 1x8, 1x15

8x10kg
15x9kg

+2.5kg next.

3. Tricep pushdowns 1x12, 1x20

12x47.5kg
20x37.5kg

+2.5kg next.

4. Pullups 1x6, 1x15

6xbw
10xbw, 5xbw - 20kg

Will begin adding weight to first set, and keep going for 15xbw on 2nd.

5. Rack pulls @ knee 1x6, 1x12

6x140kg
12x100kg

First time doing these in years! Felt good.

=====

Diet has fallen off the rails the last few days. Gotta cook up some food tonight. Missed morning cardio on tuesday.
 
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