Quik's Workout Log

[Quiksilver]

Monday, October 22, 2007

A. Machine Abs 4x6

set1: 60x6
set2: 75x6
set3: 90x6
set4: 105x6

I felt pushed to the limit on these.. Also I could feel an old hernia I had by the end of set 4, so I'm going to keep the 105lb cap next workout, until I don't feel it anymore.

B. Close-Grip Bench Press 3x3

set1: barx10
set2: 95x5
set3: 135x3
set4: 155x1
WS: 3x185
WS: 3x185
WS: 3x185

Felt strong, never done close grip before, and neglected to check a form video. My hands were way to close together until the worksets, my wrists didn't feel right in that position lowering the bar, so I widened the grip a little. Just checked the form now and I ended up doing the right thing. Started under my max, going to try to plough through it though. Bring on 225!

C. Cable Push-down light 2x15

set2: 15x75
set3: 15x60

I would have failed trying to hit 75 again, and remembered what Effort said about going to failure on supplementry exercises. Lowered the weight and hit 60 instead.

D. Lateral Raises 3x8

set1: 8x15
set2: 8x20
set3: 8x20

Love these for some reason, love the pump it gives me

--

Solid workout for start of 2nd cycle, just starting to encorporate cardio, and feeling/looking stronger already.

 

[Quiksilver]

Wednesday, October 24, 2007

A. Lat. Pulldown wide 3x6

set1: 10x45
WS: 6x90
WS: 6x120
WS: 6x120

120 is about as hard as I can go while keeping strict form. Looks like we have a starting point for this one.

B. DB Bicep Curl 2x10

set1: L-10x30 R-10x30
set2: L-9x35 R-9x35

sort of disappointing, but hey they're only bicep curls. I start with my left hand in an attempt to even out the size of my arms. My right is substantially larger than left from sports, since I'm in off season now(till february), I'm gonna try to fix that.

C. Squat 2x5

set1: 10xbar
set2: 6x95
set3: 3x135
set4: 2x185
set5: 1x225
WS: 5x275
WS: 5x275

First rep of both work sets I didn't quite get down low enough. I think that was because I didn't get close enough on my warm-ups, so the weight was a bit of a shock. I'm going to repeat this weight next week, mabye slap 5lbs on or something small... I'm going to a powerlifting gym this weekend to get my form assessed, I took a peek in the mirror and I think I'm leaning forward a little too much which is making it hard to get low. Actually first rep of 2nd set was quite embarrassing, felt like a half squat.

D. Leg Press 2x10

set1(wide stance): 10x360
set2(narrow stance): 10x360

--

It's interesting, I can tell I wasn't eating NEARLY enough when I was PRing, bcause as soon as I stopped working out in july/august, I lost heaps of strength.... Eat your eggs dammit!

 

[Quiksilver]

Saturday, October 27, 2007

Was supposed to hit this friday, but the squats really toasted me.. first real ones in a long time, so I took an extra days rest.

A. DB sit-up heavy 3x10

set1: 10x10lbs
set2: 10x10lbs
set3: 9x12.5lbs

How do you guys do it with 45lbs?!

B. Decline Bench max 1x3

set1: 10xbar
set2: 7x95
set3: 4x135
set4: 1x160
set5: 1x185
WS: 3x202!

Felt strong here, my decline bench is definitely a strong point for me. This was the first time I've ever done it(last time was with DBs, and i felt sharp pain in shoulders). Different feel, but I'll be able to add weight with this easily next time.

C. Flat DB Bench 3x8
(per hand)
set1: 3x25
WS: 8x60
WS: 7x60 (f)
WS: 4x60 (f)

Forgot how hard these were! I was strong out of the stall on all sets, but rapidly deteriorated. I can do better.

D. Military Press 3x6

set1: 6x95
set2: 5x95 (f)
set3: 4x95 (f)

First time in a looong time doing these, but I'm happy with the starting number. Will push into the triple digits next workout.

--

solid.

 

[Quiksilver]

Monday, October 29, 2007

A. BB Row 5x3 75%

set1: 5xbar
WS: 3x115
WS: 3x120
WS: 3x120

B. Sumo Deadlift max 1x3, 1x8

set1: 10xbar
set2: 5x115
set3: 3x135
set4: 1x225
WS: 3x275
RS: 8x225

Totally different feel. Felt good at the lower weights, had a bit of trouble on the workset. Had some issues with hand bumping knee on the way up. I can add weight to this, but have to have better technique.

C. Pull-throughs 3x10

set1: 10x75
set2: 10x90
set3: 10x105

Didn't do these properly last cycle.

--
Edit:

Going to start logging cardio here as well, I'm having some discipline issues with hitting morning cardio, so... Time to crack the whip!

Thursday night cardio:
equipment - eliptical
time - 20
distance - 2.00
cals - 315
Avg HR - 160
--

Decent workout, always fun to do a new movement!

 

[EFFORT]

Saturday, October 27, 2007

Was supposed to hit this friday, but the squats really toasted me.. first real ones in a long time, so I took an extra days rest.

A. DB sit-up heavy 3x10

set1: 10x10lbs
set2: 10x10lbs
set3: 9x12.5lbs

How do you guys do it with 45lbs?! SOME LIKE BEHIND THE HEAD, I FIND ACROSS THE CHEST IS GREAT SINCE YOU CAN USE MORE WEIGHT JUST DON'T CHEAT

B. Decline Bench max 1x3

set1: 10xbar
set2: 7x95
set3: 4x135
set4: 1x160
set5: 1x185
WS: 3x202!

Felt strong here, my decline bench is definitely a strong point for me. This was the first time I've ever done it(last time was with DBs, and i felt sharp pain in shoulders). Different feel, but I'll be able to add weight with this easily next time.

C. Flat DB Bench 3x8
(per hand)
set1: 3x25
WS: 8x60
WS: 7x60 (f)
WS: 4x60 (f)

REMEBER NO FAILURE IN ACESSORY WORK. USE 55LBS NEXT TIME FOR 3X8

Forgot how hard these were! I was strong out of the stall on all sets, but rapidly deteriorated. I can do better.

D. Military Press 3x6

set1: 6x95
set2: 5x95 (f)
set3: 4x95 (f)


First time in a looong time doing these, but I'm happy with the starting number. Will push into the triple digits next workout. NO USE 90LBS NEXT WORK OUT AND GET 3X6 WITHOUT FAILING

--

solid.

CAPS, NO MORE FAILING IN ACESSORY WORK, TRUST ME YOU'LL HAVE YOUR TIME DOING FAILURE WORK DOWN THE LINE, FOR NOW CONCENTRATE ALL THE ENGERY YOU HAVE AND PUT EVERY ****ING THING YOU HAVE INTO YOUR MAIN LIFT OF THE DAY. BE VERY INTENSE (JUST DON'T HURT YOURSELF) ALL YOUR BENCHING MAXES NEED TO BE DONE WITH A SPOTTER AND YOU NEED TO BE GETTING A LIFT OFF, YOU CAN'T REALLY GET A GOOD MAX WITHOUT A SPOTTER. YOUR PROBABLY CHEATING YOURSELF OUT OF 5-20LBS WITHOUT HAVING A SPOTTER. JUST MAKE SURE THE SPOTTER KNOWS THE RULE (YOU DO NOT TOUCH THE BAR UNLESS I SAY HELP, EVEN IF IT LOOKS LIKE I NEED HELP YOU DO NOT TOUCH THE BAR UNLESS I SAY HELP. AS YOU GET BIGGER YOU'LL NOTICE PEOPLE WILL LISTEN AND WON'T TOUCH THAT BAR.) BY THE TIME YOU GET TO ACCESSORY WORK YOU SHOULD BE WORN FROM THE MAIN LIFT. WHEN I WAS DOING ROUTINES LIKE YOUR DOING NOW I WENT SO INTENSE WITH THE MAIN LIFT I DIDN'T EVEN THINK I COULD GET THROUGH THE ACCESSORY WORK AND HAD TO USE WEIGHTS A LOT LOWER THAN I WANTED TO, TO HIT THE SET/REP SCHEME.

 

[EFFORT]

Monday, October 29, 2007

A. BB Row 5x3 75%

set1: 5xbar
WS: 3x115
WS: 3x120
WS: 3x120

THERE WERE TWO MORE WORK SETS HERE. ALSO MAKE SURE YOUR DOING THE 5X3SETS IN AN EXPLOSIVE MANOR

B. Sumo Deadlift max 1x3, 1x8

set1: 10xbar
set2: 5x115
set3: 3x135
set4: 1x225
WS: 3x275
RS: 8x225

Totally different feel. Felt good at the lower weights, had a bit of trouble on the workset. Had some issues with hand bumping knee on the way up. I can add weight to this, but have to have better technique.

C. Pull-throughs 3x10

set1: 10x75
set2: 10x90
set3: 10x105

Didn't do these properly last cycle. HEHE AT LEAST WERE ON TRACK WITH THOSE NOW

--

Decent workout, always fun to do a new movement!

CAPS KEEP UP THE GOOD WORK

 

[Quiksilver]

Saturday, November 3, 2007

Missed wednesday AND friday workouts, so I pulled a double on saturday. I know, terrible to miss a workout. Rarely happens, won't happen again.

A. Machine Abs 4x6

set1: 6x75
set2: 6x90
set3: 6x90
set4: 6x105

last set was hard, I think I cheated the last rep.

B. Close-grip Bench press 3x3

set1: 10xbw
set2: 5x95
set3: 2x135
set4: 1x155
set5: 1x175
WS1:3x195
WS2: 3x195
WS3: 3x195

booyah! Almost broke 200. I actually loaded up 205 but judging from past experience, I didn't believe I could hit 3x3 of it. Lowered the weight to 195(+10 from last time). Felt strong, I'm getting good at the technique.

C. Tricep pulldowns 2x15

set1: 15x60
set2: 15x70

Definitely seeing an improvement in strength here.. Didn't have trouble at all.

D. Lateral Raises 3x8

set1: 8x20
set2: 8x20
set3: 8x20

Again, happy.

--

Good start to the double, tried to conserve energy.

5 min break, gatorade and a banana.

Saturday, November 3, 2007

A. Lat. Pulldown(wide) 3x6

set1: 6x95
set2: 6x105
set3: 6x105

struggled a little, should be able to bump te weight next time.

B. DB Curl 2x10

set1: 10x30
set2: 10x30
set3: 10x30

35s all round next workout.

C. Squat 2x5

set1: 10xbar
set2: 7x95
set3: 5x135
set4: 3x185
set5: 1x225
set6: 1x245
WS1: 2x275
WS2: 0x275

Pretty pissed here. I guess this is punishment for a double workout. I just didn't have it. I tried a couple more times with the same weight, wasn't happening though. Next time that weights mine, been there too long.

D. Leg Press 2x10

set1: 10x315
set2: --

I intended to not do these at all, but i hit a light weight just so I can say I worked legs that day.

--

Good start to the session, sort of tailed off though. I guess that's my less than ideal conditioning showing thru.

 

[Quagmire911]

You should have reduced the volume a bit to fit in the extra work, or just went with the workout for that day. Cramming everything in is never the answer, as can be seen by the drop in productivity . I've been needing to tell myself this a bit recently I reckon, to stop thinking about next week or last week and only think about what I am doing on that day. I read a recent post by DC saying it's all about 1+1+1+1, which is obvious. Just a thought,

Quagmire

Ps-Nice numbers on the bench

 

[Warboss Alex]

dude, why a double workout? do what you were scheduled to do and pick up next time.

 

[EFFORT]

:cuss: no doubles!!!!!

 

[Quiksilver]

Monday, November 5, 2007

Haha, alright, I'll make sure I don't have to hit a double anymore.. and if I miss a workout, ill just push everything forward to make room.

A. DB Sit-up 3x10

set1: 10x10
set2: 10x12.5
set3: 9x15 (f)

I guess my abs are still pretty weak. Up side is that all my compound #s should go up as my abs get stronger

B. Decline Bench press 1x3 max

set1: 10xbar
set2: 7x95
set3: 3x135
set4: 1x160
set5: 1x185
WS: 3x207

Awesome. I didn't have the usual 4 days rest between bench sessions, since I hit the double on saturday. Only 1 day's rest and still able to PR. Expect good things to come from bench next time.

C. Flat DB Bench 3x8

set1: 4x25
set2: 8x55
set3: 8x55
set4: 8x55

A little fatigued by this, improving though. I take too long holding the dbs in the air once I get them up.

D. Military Press 3x6

set1: 6x95
set2: 6x95
set3: 6x95

Didn't have access to a rack for these, so I had to clean them up and then sit down. better than last time, for sure.

--

Solid workout, back on track.

Eating is also going well. With that dish I make every day, I cook it in 2 parts(to cool it faster), essentially one gets downed in the morning and one in the afternoon. With that I'm able to load all the sweet potatoes and other carbs into the morning one, and have lower/no carbs in the afternoon except around workout.

Sleep is also on track too, getting a solid
8 per night.

The only thing I have to be diligent with now is cardio, I still don't wake up quite as early as I'd like to do the morning card.

 

[Quagmire911]

Haha, alright, I'll make sure I don't have to hit a double anymore.. and if I miss a workout, ill just push everything forward to make room.

The whole idea is that you missed it, you missed it. Forget about it and continue on as if you hadn't. No cramming things etc etc.

 

[EFFORT]

Haha, alright, I'll make sure I don't have to hit a double anymore.. and if I miss a workout, ill just push everything forward to make room.

A. DB Sit-up 3x10

set1: 10x10
set2: 10x12.5
set3: 9x15 (f)

I guess my abs are still pretty weak. Up side is that all my compound #s should go up as my abs get stronger

LAY THEM ACROSS YOUR CHEST NEXT TIME

B. Decline Bench press 1x3 max

set1: 10xbar
set2: 7x95
set3: 3x135
set4: 1x160
set5: 1x185
WS: 3x207

Awesome. I didn't have the usual 4 days rest between bench sessions, since I hit the double on saturday. Only 1 day's rest and still able to PR. Expect good things to come from bench next time.

GOOD LIFT

C. Flat DB Bench 3x8

set1: 4x25
set2: 8x55
set3: 8x55
set4: 8x55

A little fatigued by this, improving though. I take too long holding the dbs in the air once I get them up.

GOOD

D. Military Press 3x6

set1: 6x95
set2: 6x95
set3: 6x95

Didn't have access to a rack for these, so I had to clean them up and then sit down. better than last time, for sure.

NICE LIKE SEEING YOU GETTING ALL THOSE REPS WITHOUT FAILING
--

Solid workout, back on track.

Eating is also going well. With that dish I make every day, I cook it in 2 parts(to cool it faster), essentially one gets downed in the morning and one in the afternoon. With that I'm able to load all the sweet potatoes and other carbs into the morning one, and have lower/no carbs in the afternoon except around workout.

Sleep is also on track too, getting a solid
8 per night.

The only thing I have to be diligent with now is cardio, I still don't wake up quite as early as I'd like to do the morning card.

DO THE CARDIO WHENEVER YOU CAN DO IT. I RATHER YOU DO IT IN THE AFTERNOON ON AN OFF DAY THAN NOT DOING IT AT ALL CAUSE U DIDN'T GET UP EARLY ENOUGH.

CAPS

 

[Warboss Alex]

DO THE CARDIO WHENEVER YOU CAN DO IT. I RATHER YOU DO IT IN THE AFTERNOON ON AN OFF DAY THAN NOT DOING IT AT ALL CAUSE U DIDN'T GET UP EARLY ENOUGH.

If you do evening cardio (after your carb cutoff, between two pro/fat or pro/veg meals when glycogen stores are lower) you will still get some good fat burn.

 

[Quiksilver]

Wednesday, November 7, 2007

A. Barbell Row 5x3 75%

set1: 5xbar
set2: 2x95
WS: 3x130
WS: 3x130
WS: 3x130
WS: 3x130
WS: 3x130

B. Sumo Deadlift 1x3 max, 1x8

set1: 10xbar
set2: 5x115
set3: 3x135
set4: 1x185
set5: 1x225
set6: 1x250
WS: 3x285
WS: 8x230

The 285 was pretty tough. I find it hard to use much leg drive with feet so far apart.

C. Pullthrough 3x10

set1: 10x90
set2: 10x105
set3: 10x120

--

Good workout, twinged my lower back a bit on the last rep of 285, going to do some decompressions and stretching each morning for a few days.

 

[Quiksilver]

Alright, I've had a day to sleep on it, and I've decided to take 2-3 weeks off.

Was doing Sumo DLs yesterday, and I suppose my form wasn't perfect and I hurt my lower back. It was the 3rd rep, and my legs didn't drive so more pressure was put onto lower back.

I'm pretty sure I herniated a disc. It's acute pain if I lean the wrong way or carry something heavy in my left hand, so I know something's being pinched the wrong way.

My plan is to keep on with bench press NEXT week and other movements that don't stress the lower back, but I'm not going near a squat or deadlift for a little while, also taking the rest of this week completely off lifting.

Going to do spinal decompressions twice a day(morning,night) and keep on with cardio.

Going to up my dose of fish oil and vitamin C for this time as well.

Also going to keep eating the same but lower carbs from 300 to 200.

Does this plan sound reasonable?

Sorry rob, was making good gains but pulled a stupid by using high weights on a new movement before I had form down.

Best thing now is to get this healed up.

 

[Quagmire911]

Alright, I've had a day to sleep on it, and I've decided to take 2-3 weeks off.

Was doing Sumo DLs yesterday, and I suppose my form wasn't perfect and I hurt my lower back. It was the 3rd rep, and my legs didn't drive so more pressure was put onto lower back.

I'm pretty sure I herniated a disc. It's acute pain if I lean the wrong way or carry something heavy in my left hand, so I know something's being pinched the wrong way.

My plan is to keep on with bench press NEXT week and other movements that don't stress the lower back, but I'm not going near a squat or deadlift for a little while, also taking the rest of this week completely off lifting.

Going to do spinal decompressions twice a day(morning,night) and keep on with cardio.

Going to up my dose of fish oil and vitamin C for this time as well.

Also going to keep eating the same but lower carbs from 300 to 200.

Does this plan sound reasonable?

Sorry rob, was making good gains but pulled a stupid by using high weights on a new movement before I had form down.

Best thing now is to get this healed up.

Man that sucks.

I'm not so sure you have herniated at disc, reading IA's rehab log it seems you would have been in A LOT more pain as soon as the injury happened. From going from a slight twinge to this theres a good chance you have only pulled something, and from not moving overnight it has tightened up. Go to a physio and get there opinion if you can and get some work done. I wouldn't be benching with a sore lower back, and certainly not with a herniated disc. Get it checked out, and you can't put a time on the injury. If you feel good in a week you can go in and slowly work up, but if it still bad in 4 weeks you'll still be sidelined.

Good luck with it,

Quagmire

Ps-And I don't see how you could have possibly done 230x8 with a herniated disc

 

[EFFORT]

Yeah doesn't sound like one, but still have it looked at.

I tweaked my back doing the same lift, what i did to fix it was took 3 weeks off, did low intensity cardio 4 times a week for 45min, stretched it using decompressions 3 times a day, iced it 3 times a day, and took anti inflams and a muscle relaxer before bed

 

[KarmaSutra]

Quik,

Brother I hope you feel better soon. Get some rest and keep the love machine asleep.
The last thing you need with a fvcked up back is a fvcked up d!ck .

I hear chocolate truffles and gummi bears help speed recovery!

Seriously, take it light.

All the best,

Karma

 

[Quagmire911]

Well its been 3 weeks, give us an update!

By the by I am curious. You posted your all time squat record as 315x8 when you deadlifted 315x3. Were these squats to parallel or ass to grass? Just curious. If they were ass to grass then kudos to you.

Quagmire