quarcus needtomrsupps contest log

[quarcus]

photobucket.com/home/quarcus/index]Image hosting, free photo sharing & video sharing at Photobucket

any help here would be appreciated, here are my pics. will start logging soon. I cant figure out for the life of me how to get pics to show up or link to this. sorry.

 

[mich29]

in for the long haul bro

 

[RickRock13]

Count me in for this...

 

[quarcus]

i need some more pics up in this
i got links to the tinypic album, but cant post em yet. shhiiiitt

 

[Milas]

Strong beard pic! Good luck!

 

[quarcus]

thanks, thats ive been lifting mostly beard lately

 

[quarcus]

back/bis/traps today, 20 sets back 12 bis, 4 traps. supersets, 1 muscle group at a time 40 minutes. 45 minutes later, i did 1.5hrs of grappling. diet still in check. 325 grams protein today, 130carbs.

 

[RickRock13]

Keep killing it bro. Good job..

 

[Milas]

thanks, thats ive been lifting mostly beard lately

:lmao:

Does your beard do ATG squats? Those are the best for beards I hear...

 

[quarcus]

i'll tell you whats not good. using the cables for rear delts while standing upright, that **** pulls out beards pieces like crazy.

 

[mich29]

i'll tell you whats not good. using the cables for rear delts while standing upright, that **** pulls out beards pieces like crazy.

yea that def doesn't sound like a rep you wanna do :lmao:

 

[RickRock13]

i'll tell you whats not good. using the cables for rear delts while standing upright, that **** pulls out beards pieces like crazy.

:rofl:

 

[dslfam]

good luck, subbed

 

[quarcus]

This week was spot on. all macros, meal timing, rest, supplementation all great. My lifts were very legit considering im in a caloric deficit. NO cravings so far, im really enjoying my food.

last week,
4 fasted cardio sessions, 30minutes. hr 125-140
1 aggressive grappling session. 1hr. spiked hr very high
2 kickboxing sessions, 1 hr. again very exhausting
6 lifting sessions since last saturday, will go today too. hr kept at 120plus for the 50 minute lifts. Recovery good.

 

[quarcus]

amily pack of chicken on the grille plus 12oz sirloin.

i also put 4 breasts in the crockpot with a large can of kidney beans (drained and rinsed) as well as 3 table spoons high quality chilie powder..extra good

another meal, cooked 6oz of hand trimmed sirloin in a pan, than added 12 eggs, (10white,2whole) and a frozen package of spinach (defrosted/drained).

These plus my Protein shakes, 4 slices of whole wheat, 2 servings of oatmeal, 4 bananas, some other veggies and 1lb of salmon brought me through the end of today. 3 servings quinoa pasta were also in there...dont know that i'll buy that again.

fasted cardio again today, kickboxing again tonight.

killer shoulder/arm workout last night. still managed seated military 275 * 5 to the nose.

 

[Milas]

Here's some help posting the images...

Holding a big facking knife and fork?

 

[quarcus]

im hungry boss

 

[quarcus]

thanks

 

[RickRock13]

Great job so far man..killing those military presses!!

 

[Milas]

That is quite incredible on the military press...

 

[quarcus]

whats the rules for picture updates around here?? how often?

 

[Milas]

whats the rules for picture updates around here?? how often?

I think pics are only required at the beginning and end, with commentary updates in between. You can do pics if you want though, I suppose.

Reps may have different insight...

 

[quarcus]

tried to mix it up this week leaving behind some of the principles that got me here. This was done in an effort to be able to burn more calories per workout.

yesterday was chest and chest only.

flat bench (90 sec rest)
stretch 135
wu 225*15
275*12
315*10
335*9

incline bench
10*10 @ 205 target 45 sec rest

Flat fly one minute rest (these were done very slow controlled w/ lots of flexing throughout motion)
60*10
60*10
60*10

super set

Decline cable and dips to failure for 4 sets
probably 10 cable flys and 20 dips / set


2.5 hrs later I went and kickboxed the pads for an hour.

 

[quarcus]

diet still spot on. missed some sleep 2 nights in a row

 

[Milas]

Damn, how do you people put up such big numbers on bench press!!!

 

[quarcus]

got 525 14" rack pull for 10 to finish back. one arm seated cable row 120 * 10 for 4 sets. body wt pull ups to failure 4 sets. pulldowns 150,180,210,240. t bar rows, up to 4 plates
day before, sorry this was a few days ago, dont have all specifics.

 

[RickRock13]

Some HUGE numbers on the bench man!! You are a beast!!

 

[quarcus]

Legs.

hammer strength leg press

10 plates* 15
12* 10
14 * 10
16 * 10
18* 10
18+ plus a 220lb man* 6
dropped into 16 plates * 10

front squads.
205 * 10
205 * 10
205 * 10
205 * 10
205 * 10

standing calf raise on smith with box
225 * 21
225 *21
225 * 21
225 * 21

walking lunges
135 not sure. full length basketball court and back plus a half

seated calf raises
2 plates

25
25
25
25

hammer strength leg curl
2 plates * 10
2 pl * 10
2 Pl * 10

macros all in line.

 

[mich29]

solid stuff here man I can only dream of what your numbers are going to be at the end of this.

 

[quarcus]

back width/bis

wide grip pulldown
140 * 15
170 * 15
200 *12
230* 8 30 sec rest between sets

shoulder width reverse grip pulldown
150 * 10
150* 10
150 * 10
150 * 10
30 sec rest between sets

close grip pulldown
170 * 10
170 * 10
170 * 8
30 sec rest between sets

standing strt arm lat pulldown
80 * 12
80 * 12
80 * 12
80 * 12
30 sec rest between sets

seated close grip cable row
140 * 15
150 * 15
160 * 12
170 * 10
30 sec rest between sets
seated shrugs
90lb db * 12
90 * 12
90 * 12
90 * 10
30 sec rest between sets

2 min rest.
Charlie arms drop/super set db on preacher
35Lb db 15/arm flip 25 *10
35db 12/arm flip 25 * 10

strt bar curl
95 * 8
95 * 8
95 * 8

reverse grip strt bar
65 * 10
65 * 10
65 * 10
65 * 10

standing cable above the head curl (like a double bi pose)
40 * 15
50 * 12
50 * 10

modified peak curl on smith
50 lbs on bar
50 * 10
50 * 10
50 * 10

bout an hour

 

[RickRock13]

30 seconds rest between sets man!! Wow talking about killing it...you burned some serious Cal's there

 

[quarcus]

thats the goal bro, got to re-evaluate things after i met with a trainer. We established my heart rate targets, body fat, vo2 max etc. gotta step it up if im gonna hit single digits in 3 months...

 

[mich29]

30 seconds rest between sets man!! Wow talking about killing it...you burned some serious Cal's there

good to see someone else does it this way too

 

[quarcus]

been absolutely killing it still. all macros inline. Did arms today.
hammer curls
40 * 15
45 * 12
50 * 10

ez curl 21's
70 * 21
70 * 21
70 * 21

cable single arm curl
50 * 15
60 * 12
60 * 10
60 * 10

strt bar cable curl
110 * 20
110 * 15
110 * 15

arnold presses
45 * 20
50 * 15
55 * 12
60 * 10

rear delt cable flys
60 * 10
60 * 10
60 * 10
60 * 10

lateral cable raise
30 * 10
30 * 10
30 * 10
30 * 10

strt bar cable tricep extension
90* 20
100 * 15
110 * 15
120 * 12
140 * 10

rope cable
90 * 10
90 * 10
90 * 10
90 * 10

reverse grip single arm cable
50 * 10
50 * 10
50 * 10


1 hr

 

[mich29]

solid numbers amazing you got all that done in 1 hr.thats a hell of a workout

 

[quarcus]

chest
flat bench
225 * 15
295 * 12
345 * 8
345 * 7

took longer rest on the 345. didnt have a spot and i hit the rack several times... working stabalizers i guess.

225 on the smith machine, slight incline
225 * 10
225 * 10
225 * 10
225 * 10
225 * 10
225 * 8
225 * 6
i was doing 30 sec rest, increased to 1 min
225 * 10
225 * 10
225 * 10

steep incline flys
40 * 15
40 * 15
40 * 15
40 * 15

singlearm db press
60 * 10
60 * 10
60 * 10
60 * 10

cable fly
60 * 8
60 * 8
60 * 8
60 * 8

incline fly cable

40 * 20
40 * 15
40 * 12

 

[mich29]

massive reps there I know your sore after this

 

[quarcus]

my recovery has been crazy good. im on quite the stack.

 

[quarcus]

shoulders
smith machine front military press
1 plate * 20
2 plates * 15
2 plates anda 25 * 12
3 plates * 8

rear delt dumbell raise, chest on incline.
25 * 20
27.5 * 15
30 * 12
35 * 10

superset
upright row, lateral raise db

95 * 20/ 27.5 * 12
145 * 10/27.5 * 10
145 * 10/27.5 * 9
145 * 9/27.5 * 8

lateral raise db, dropset
40,35,30,25,20,15 all to failure

front raise drop set
35,25,15

35,25,15

seated shrugs
3 plates on a hammer machine
20,20,15,15


40min

 

[quarcus]

1-10 test-e 250mg twice a week
1-10 eq 200mg twice a week
1-4 katanadrol 150mg every day
4-10 provirone 25mg twice a day )
1-10 T-3 dose of 12.5mcg every day move up by 12.5mcg every 3 days till a max of 75mcg and taper back down week 9
2-4 clen 20mcg max dose of 120mcg
6-9 same as above

PCT
10-14 Clomid 25mg every day
10-14 Unleashed and post cycle 1 cap 3 times a day of each.
10-16 need2slin 1 cap 3 times a day 30 mins before meals ( T-3 PCT)
10-14 forged steal full dose every day.
10-14 need2gaurd

Derma, forma, phyto, armid on hand

1-14, cycle support, prostate support, rla, ala, multi, glutamine, leucine, taurine

 

[mich29]

looks like a fun cycle to me

 

[Milas]

1-10 test-e 250mg twice a week
1-10 eq 200mg twice a week
1-4 katanadrol 150mg every day
4-10 provirone 25mg twice a day )
1-10 T-3 dose of 12.5mcg every day move up by 12.5mcg every 3 days till a max of 75mcg and taper back down week 9
2-4 clen 20mcg max dose of 120mcg
6-9 same as above

PCT
10-14 Clomid 25mg every day
10-14 Unleashed and post cycle 1 cap 3 times a day of each.
10-16 need2slin 1 cap 3 times a day 30 mins before meals ( T-3 PCT)
10-14 forged steal full dose every day.
10-14 need2gaurd

Derma, forma, phyto, armid on hand

1-14, cycle support, prostate support, rla, ala, multi, glutamine, leucine, taurine

What, no Tren Ace?

 

[RickRock13]

1-10 test-e 250mg twice a week
1-10 eq 200mg twice a week
1-4 katanadrol 150mg every day
4-10 provirone 25mg twice a day )
1-10 T-3 dose of 12.5mcg every day move up by 12.5mcg every 3 days till a max of 75mcg and taper back down week 9
2-4 clen 20mcg max dose of 120mcg
6-9 same as above

PCT
10-14 Clomid 25mg every day
10-14 Unleashed and post cycle 1 cap 3 times a day of each.
10-16 need2slin 1 cap 3 times a day 30 mins before meals ( T-3 PCT)
10-14 forged steal full dose every day.
10-14 need2gaurd

Derma, forma, phyto, armid on hand

1-14, cycle support, prostate support, rla, ala, multi, glutamine, leucine, taurine

Wow man!! A lot of goodies there. You just might be the dark horse in all of this....

 

[Fanboy]

PLEASE ! do not shave your beard ! thats soooo badass ! I wish i could grow one so bad.

On another note, very nice set up, I am getting ready for some Test E and Tren E myself....bring on the strength

 

[mich29]

**** it throw some anadrol in up in that bitch......joking very solid stuff there.

 

[quarcus]

chest
incline bar bell
135 wu
225 * 15
275 * 12
295 * 10
305 * 8

decline
225 * 15
275 * 12
295 * 10
315 * 8

flat db press, pendulum motion
60 * 12
60 * 12
60 * 10
60 * 8

incline db fly
35 * 20
40 * 15
45 * 12
50 * 11

cable flat fly
4 sets 20-12 not sure wt

cable decline
3 sets 20 - 15 not sure wt

50 min

 

[RickRock13]

Great workout. I am still impressed by the power you have in your chest..

 

[quarcus]

back
sumo deadlift no straps
225 * 10
275 * 12
325 * 10
375 * 8

conventional deadlift
225 * 10
225 * 10
225 * 10
225 * 10

t-bar row
100 * 15
125 * 12
170 * 10
170 * 10

wide grip pulldown
130 * 15
160 * 12
190 * 12
220 * 10
250 * 8

single arm seated cable row
100 * 10/arm
100 * 10
100 * 10
100 * 10

these single arms were super setted with standing wide grip strt arm pulldown
at 70lbs

seated hammer strength 2 arm row super setted with body wt pullups

220 * 10, pullup * 5
220 * 10, pullup * 5
220 * 10/ * 5
______________

 

[quarcus]

thanks rick

 

[mich29]

Great workout. I am still impressed by the power you have in your chest..

I agree that's monstrous lifts right there