Quik's Workout Log

[Rampage1]

keep up the good work. what do you weigh in at atm? and what are your aiming for?

 

[Quiksilver]

I was 86kg a couple days ago, wearing light shorts and tshirt. Likely 16-17% bodyfat

Within the next 6 months I want 7kgs of muscle added, and to shed 7kgs of bodyfat. So hopefully I'll be the same weight, just a substantially different composition.

Long term I want to weigh 90kgs at 10% bodyfat, but I know that's a fair way in the future.

At some point I want to work down to 6-8% bodyfat, just to learn some things about my body, don't know when I'll do that though. Could be 2-3 years away even, depending on how training goes.

What about you? It's important to have goals, even if they're unreasonable(aim for the stars, and all that stuff).

 

[yungahdubz]

Thursday, August 28, 2008

I'm gonna have to really work on those Ab rollouts, if anyone here's done them with any success, are they worth it and how do you do them for reps?

cheers

First time i did ab rollouts onmy knees i just about managed to crank out a rep.

Quag suggested doing plank for time to work up to reps.

 

[Fuglydude]

Good work bro. Just a question: How do you do your weighted hanging leg raises?

Its something else to be explosive and strong at sub-10% bodyfat! You'll be in the realm of doing 20-30 pull ups per set, or doing sets of 10 with a plate or more around your waist, and dips w/ 100+ lbs (45+ kg) around your waist. Your D/L will likely be atleast 2.5x your bodyweight! I find it really flattering when I'm lean and people don't believe me when I tell em I weigh 165 (75kg) or below because they think I'm 185-190 (~85kg). Note that I've indicated both lbs and kgs for your reading convenience hahaha!

Keep it up man.

 

[Quiksilver]

Just a question: How do you do your weighted hanging leg raises?

I chain the DB to my weaker ankle(in my case left leg), cross my ankles, then just do them traditionally.

It's a pretty tough movement for me, very weak lower abs and hip flexors so its a good thing for me to do. I might start using bands once I get a credit card over here(I want to buy them off the net, along with some CoCs). Why do you ask?

--
Friday, August 29, 2008

1. Morning Cardio
2. Evening Cardio

---
---
1. Morning Cardio
30 minute walk

It was actually me walking to the gym to do my morning cardio on the treadmill but the cursed gym was closed, some local public holiday.

2. Evening Cardio
1.5hrs moderate-intense tennis

---

Also did roughly 1 hour of cycling during the day, took a bus down to the beach to pick up my bike after it was serviced, then biked down a ways for lunch, then allllll the way back inland to where I live. Roughly an hour of hill biking.

Obviously the workout was a scratch, I was considering doing just Deadlifts tomorrow, but something in the back of my mind says to just continue on with the regular schedule. I don't want my Deads to lag behind squats though.

Any thoughts?
---
---
Diet:
Friday, Carb day

walking
-breakfast - homemade hamburger
cycling
-meal 2 - whopper from BK
-meal 3 - a "quad" burger (best burger I've ever eaten from a fast food place. It was just a thick block of meat with 2 small buns.)
cycling
-meal 4 - an orange + a banana
tennis
-meal 5 - whey
---
---

Awkward day, don't know what to think about having a carb day on a day without a workout, so I convinced my buddy to come play tennis for awhile

cheers

 

[Warboss Alex]

I don't want my Deads to lag behind squats though.

One missed deadlift session will NOT make your deadlift lag behind your squats.

Btw if you keep up the burger habit, good luck reaching your goal in 6 months. Losing fat and gaining muscle at the same time is a tightrope and while your goal is ambitious, it's doable. You said you wanna (re)gain 15lbs of muscle and lose 15lbs of fat in 6 months - if you wanted to gain new muscle I'd say forget it, but since you're gaining muscle back it's possible.

However it's STILL walking the tightrope. So far you've sneaked in wine, beer, cookies on your non carb days. This stuff doesn't matter in the long run but it does make the run itself longer. If you want to be a little more 'lenient' with your food choices like this you basically have two choices:
- Get lean first and then stay at least moderately active (you're already active so you need to get lean)
- Take longer over your goal

This is assuming of course, you want to have an 'out of the ordinary' physique.

Most people on this board want to gain muscle and lose fat. Even if you're one of the guys with modest ambitions who just wanna have that six pack going on and have a small-moderate amount of muscle (athletic/male model kinda look) then you still have to work REALLY hard for it. Basically, if you're not 'born' that shape, it won't be easy getting there. Impossible? No way, it's extremely possible in 6-18 months depending on where you are now and your genetics.

But lots of people underestimate what needs to be done. Like I said on JohnnyIrish's log, getting ripped is usually a case of losing twice as much fat as you think - so if you think you're 10lbs away from a sixpack, you're usually 20. Same for muscle growth.

Now you want to want to repartition over a kg of bodyweight (lose fat, gain muscle) every month. That's a lofty goal and it is NOT going to happen with whoppers, beers, cookies (unless your genetics allow you to do that) - yeah I know it was a 'one off' occurrence but 'one off's add up. Before you know it you're 'cheating' fairly regularly. This isn't undermining your dedication or willpower, this is just telling you how things usually happen (it happens to me too).

I know people wanna go out and socialise and that's fine. Have your beers, have your cookies, have your whoppers too if you want - but you must accept that your goal will take longer to achieve. Or you can simply be strict for a few months and then enjoy a 'looser' diet.

Your workouts are looking good, but either your diet, or the time you want to allocate to your goal, have to be changed a little.

 

[Quiksilver]

Eh thanks for the input. I really wanted to go in tomorrow to hit that 95kg deadlift but it'll muck up squats on monday(reclaiming my 100kgs+). Elected just to have a very active day today and continue on course.

So far you've sneaked in wine, beer, cookies on your non carb days.

LOL you just had to bring up the 2 cookies I gobbled in a moment of weakness!...

I'll drop the hamburgers and alcohol though for sure.. It's not hard for me to do anymore, to be strict with dieting that is, and for the most part I have been but as you say I do have some moments of weakness still.
--
How about a different look to the diet?

Same thing with the carbs, pre/post workout only on training days, ZERO carb on offdays, healthy carb-up on friday, and every 2nd friday I allow myself a couple real cheat meals. To be honest I believed cheat meals were part of a well-balanced fat loss/muscle gain diet. Since I'm going extreme TCD(pre/post workout only on training days only) isn't a legit cheat meal on the menu each week?

I'm not trying to put words in your mouth, in fact I'd like to know what you would do in my situation on Carb day, with my goals in mind.

As I said above, it's no problem for me to drop the burgers/beer/etc, there's no question of will-power or peer pressure or any of that novice bullsh1t, rather I really don't know what is "good" to eat on cheat day and what is "bad".

As always, thanks Alex.

 

[Warboss Alex]

Since I'm going extreme TCD(pre/post workout only on training days only) isn't a legit cheat meal on the menu each week?

First, quit with the labelling. 'TCD' is just a name/variation of a SET OF PRINCIPLES not a specific diet. The same principles that've been used since Gironda's era (and earlier on, within and outside strength training circles if you do your research).

Secondly, who says you're doing an 'extreme' diet? You're on a fairly carb-liberal diet. Extreme could be only vegetable carbs, or not even those (meat and water diet). Besides - what is extreme for one person is 'normal' for another.

You know better than any of us how to get optimal training performance out of yourself. This might mean daily carbs, carbs around the workout, only post workout carbs, one carb day, two carb days whatever. You're on a fairly loose diet right now, you monitor your strength/energy/body composition and adjust the diet as you go.

What would I do in your position? I know for me, the fastest way to drop fat and gain strength/muscle is to only do pre and post workout carbs. No carb days, no cheat days. But that's me, I do very well with lots of meat, eggs and olive oil in my diet and I get fat easily, plus I was fat for most of my teenage years (not obese but definitely soft). There is no scheduled 'cheat day' or carbup day for me. If I want an ice cream or a pizza I'll have it. Obviously not regularly.

Is there room for a cheat day in your individual metabolism? I got no idea, we'll find out.

It seems to me you want to schedule a cheat, which is fine. So instead of a carbup, do this: once a week, have a cheat meal. Anything you want, one sitting. But no carbs the rest of the time except your usual pre/post, and no healthy carb up. It might work better for you mentally (which is 75% of the battle).

 

[Quiksilver]

Monday, September 1, 2008

1. Morning Cardio
2. Midday activity
3. Squats
4. 20 rep Squats
5. Romanian Deads
6. Good mornings
7. Walking Lunges
8. BB bicep curls
---
---
1. Morning cardio
treadmill, 60 minutes, 350 calories
-
2. Midday activity
tennis, 2 hours, low-moderate intensity

I just got out of a hard midsemester exam and needed to relax. took advantage of my tennis team membership for once.
-
3. Squats 2x5
5x100kgs! (+5)
5x100kgs! (+5)

OMFG, considering the circumstances, this was awesome! Really proud of hitting this today. There was a slight sticking point on the last rep of 2nd set, about half way up, not too concerned though.
-
4. 20 Rep Squats
20x75kgs (+5)

This was easier than I expected, I started to feel the tingling in my arms by around the 9th rep, so I adjusted my grip(let arms go loose and extended) and it made all the difference. Another 3 reps or so and my back wouldn't have been stable, so this was very good.
-
5. Romanian Deads 1x10
10xbar

I'm not quite ready to tackle heavy post. chain work right after a 20 repper.
-
6. Good mornings 1x15
15xbar

Same as above, my lower back was spent well before I got to these so I just took it easy, no weight added to the bar.
-
7. Walking Lunges 1x10
10x30kgs (+5)

Easy.
-
8. BB Biceps 2x5
5x33kg
5x35.5kg

Just trying something different here. I don't like the way my Friday workout is constructed, so I'm changing it a little.
---

Very good workout on the whole, added weight to 2x5 squats and 1x20 squats. I got a little sick friday night and was out of commission saturday and most of sunday with a cold, so I was dreading this workout and almost skipped it just to be on the safe side. I woke up this morning and forced myself to do morning cardio, and my condition improved during the day. I had to cram for a big midsemester exam so that took something out of me. I also played tennis for awhile, not too intense but still broke a sweat. Then hit the gym an hour and a bit later. I was fearing I wouldn't have the strength considering I was sick + played tennis, but I cut some of the warmup volume out and managed to hit the 100kgs AND the 20 repper.
---
---
Diet:
Monday, High cal

cardio
-breakfast - 6 eggs
-meal 2 - 6 eggs
-meal 3 - mince + veggies
tennis
-meal 4 - sports drink + banana
workout
-meal 5 - 2xWPI + 1 cup of oats
-meal 6 - steak + veggies

good diet today too, hit everything. Had a sports drink b/c I played tennis and I'm getting over a cold so thought I could use the extra boost.

I'm going on a quest to find a jug for green tea tomorrow, wish me luck!

 

[shaunuk]

wooooo! It really is amazing how quickly your strength goes back up when you're regaining lost strength

hey I've seen in your journal before, but I forget, what was your max squat before? It was about 350 or something? So in kg that was like 150-160?

 

[Quiksilver]

wooooo! It really is amazing how quickly your strength goes back up when you're regaining lost strength

hey I've seen in your journal before, but I forget, what was your max squat before? It was about 350 or something? So in kg that was like 150-160?

The PR was 145.5kg(320lbs)x6x2 I believe, and yeah I hope I can keep up this pace for a few more weeks! This time around should be better too. The diet I was on back then was terrible, chicken and green peppers all day with a few eggs for breakfast. And I only followed that on weekdays, eating some crap food on weekends. Sleep habits were awful back then too.

Speaking of better eating habits, I just downed my first raw egg shake.(6 raw eggs + whey/glutamine/taurine + water). I can't say I like the taste yet, but might be able to get used to it.

The hard part with regaining lost ground is wondering whether to look back and try to emulate what you did before to get so far, or to learn from the mistakes/successes you make in the past and blaze a new trail.

You've been working out for awhile too, eh shaunuk?

 

[Warboss Alex]

You could only do good mornings and RDLs with the bar after your squats 'cause your lower back was spent? What kinda squats did you do? :|

 

[Quiksilver]

You could only do good mornings and RDLs with the bar after your squats 'cause your lower back was spent? What kinda squats did you do? :|

The kind where your ass chafes from scraping the floor so much!
---
---
Tuesday, September 2, 2008

1. Morning Cardio
2. Midday activity
3. Weighted Sit-ups
4. Hanging Knee Raises
5. Post-workout cardio
---
1. Morning Cardio
treadmill, 60 minutes, 400 calories
-
2. Midday activity
12km hill biking, all functional, not for the exercise
-
3. Weighted Sit-ups 2x10
10x15kg
10x15kg
-
4. Hanging Knee Raises 2x10
10x5kg
10x6kg
15xbw

My form is starting to slip at around 6kgs, knees aren't coming all the way up to chest, gonna stay at 6 till I get full ROM.
-
5. Post-workout Cardio
treadmill, 18 minutes, 125 calories

I was supposed to go for the full 30 minutes but couldn't be stuffed considering all the exercise done today.
---
---
Diet:
Tuesday, Low Cal

-coffee + thermos
cardio
-breakfast - WPI shake + 6 raw eggs
-meal 2 - 6 raw eggs
midday activity
-meal 3 - .25kg ground beef
workout
cardio
-meal 4 - WPI shake
-meal 5 - .25kg steak + veggies

I'm gonna have to find a way to add flavor to raw egg shakes, without using carbs... So far downing them is manageable, I can put up with the discomfort and weird taste to save prep time, but the texture is like sucking back a 500mL slimy booger in a cup. I'm gonna be buying some banana(or vanilla) flavored WPI from ON in a week or so, hopefully that'll help.

Any advice on how to make raw eggs more palatable is appreciated

cheers

 

[wolf116]

Any advice on how to make raw eggs more palatable is appreciated

cheers

coco powder and creme if allowed. I haven't tried it but maybe some splender and coco will help you. Strawberries are quite low carb and help with taste.

I always blend two bananas and blueberries through it, but I can handle the extra carbs.

 

[Quiksilver]

hey I'll give it a try wolf.
---
Wednesday, September 3, 2008

1. Morning Cardio
2. Incline Bench
3. Flat Bench
4. Dips
5. Overhead Press
6. Lat Raises
7. Tri pushdowns
---
1. Morning cardio
Treadmill, 60 min, 400 cals
-
2. Incline Bench 2x5
5x62.5
5x62.5

Lowered weight a little, gonna start rolling forward slowly on Bench.
-
2. Flat Bench 2x8
8x42.5
8x42.5
-
3. Dips 5x5
5xbw
5x4
5x8
5x8
5x10
-
4. Overhead Press 2x8
8x30
8x30
-
5. Lat. Raises 2x12
12x8
12x8
-
6. Tri pushdowns 2x12
12x13?
12x15?

I don't know what the units are.
---
---
Diet:

Cardio
Breakfast- 12eggs
Meal 2- shake & banana
Workout
Meal 3- 2xShake,banana,orange
Meal 4- mince,veggies
Meal 5-steak,veggies

Started doing something neat with green tea. I brew 1L in the morning and instead of using water in my shakes, I use the chilled green tea. It adds a nice flavor too!
---

Good day on the whole, I'm still getting over that little cold, I had to hold on to the rails on the treadmill cause I was a little out of it, but played some light tennis during the day.
--
I'm writing my entries on my iPhone now, and it takes forever!!

Cheers

 

[Quiksilver]

Thursday, September 4, 2008

1. Morning Cardio
Elliptical, 60 min, 610 cals

2. Weighted Situps 2x10
10x17.5kg
10x20kg

3. Hanging Knee Raises 2x10
10x6kg
10x6kg

Going to switch to full leg raises in a few weeks.

4. Post-workout Cardio
Elliptical, 30 min, 300 cals
----

Diet:

Cardio
Meal 1 - 1 scoop whey, 4 raw eggs
Meal 2 - .25kg steak, veggies
Meal 3 - 1 whey, 4 raw eggs
Workout
Cardio
Meal 4 - 1 whey, 4 raw eggs
Meal 5 - .50kg steak, veggies
Supps: 15g fish oil, 1L green tea, etc. I always take all my supps, just wanted to say I'm now drinking over 1L of green tea each day, used as a base in all shakes.

Till tomorrow

 

[Quiksilver]

Friday, september 5, 2008

Rough day, not sure what to make of it.

Missed morning cardio, wasn't feeling so great. Was out all day so diet was crap, I had a bottle of coke and a small bag of sweets. Had my 12 eggs and 2 scoops of whey. There was a banana pre workout as well.

My condition improved in the afternoon and I felt pretty good, so I went in for my workout, determined not to miss two in a row.

I decided to only do deadlifts and rows, to keep volume down.

Deadlifts 2x5
5x100kg (+20)
5x100kg (+20)

Felt good

Rows 2x8
8x50
4x50 (f)

I had the energy to get 8.... However my form slipped at 4 and I looked down, as soon as I did, I suppose my back rounded a little cause I tweaked the same spot that I injured in November.
In the morning I'll assess the damage, I didn't feel the November one till the next day.
It shouldn't be too bad but we'll have to see.

The good thing about this time was stopping the workout as soon as it happened.

Whatever,

 

[Quiksilver]

Good news

Back feels good this morning so it was just a light muscle strain. I'm gonna miss squats this coming Monday and likely deads/rows on Friday.

Next Monday I'll play it by feel.

---

My mistake last time was too much bed rest.

---

For me it isn't to concerning this time cause I'm still able to achieve my goals, and if I keep active I should be able to start back on deads/squats from the 100kgs.

Looks like I'll have to find a way to do GHRs and Hypersnow

Cheers

 

[Quagmire911]

Get a video of your deadlift Quik.

I saw you saying about shoulders behind the bar in that other thread, which just can't work. I hope you aren't still basing your form of off that.

 

[Quiksilver]

Monday, September 8, 2008

1. Morning cardio
Treadmill, 60 minutes, 475 calories

Went in to the gym today and did some hyper extensions over a medicine ball(we don't have a dedicated machine). Felt good, no issue with lower back. Did some GMs with the bar too, again felt good.

I've decided to take on yoga in the morning post cardio, just in my room not a class or anything. I figure I could use the flexibility and muscle lengthening. For now it'll be 15 minutes in the AM and 15 minutes in the afternoon post workout.

I should be all healed up by next week if everything goes well, or atleast enough to hit my workouts. This heat treatment **** is time consuming but feels great afterwards, and my high dose glutamine/vitamin c/fish oil/water should speed things up nicely.

Diet:

Cardio
-4 raw eggs + whey
-250g steak + veggies
-4 raw eggs + whey
Workout
-250g ground beef + veggies + 1 cup oats w/ honey
-4 raw eggs + whey
Also had 1L green tea aside from water and other supps.

Forked out some cash for an 11lb bag of whey from ON today, should be tasty