quarcus needtomrsupps contest log

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  1. 30 seconds rest between sets man!! Wow talking about killing it...you burned some serious Cal's there
    Recoverbro Elite
    "This is what we've been working on"


  2. 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...
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  3. Quote Originally Posted by RickRock13 View Post
    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

  4. 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

  5. solid numbers amazing you got all that done in 1 hr.thats a hell of a workout
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  6. 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

  7. massive reps there I know your sore after this

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

  9. 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

  10. 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

  11. looks like a fun cycle to me

  12. Quote Originally Posted by quarcus View Post
    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?

  13. Quote Originally Posted by quarcus View Post
    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....
    Recoverbro Elite
    "This is what we've been working on"

  14. 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

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

  16. 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

  17. Great workout. I am still impressed by the power you have in your chest..
    Recoverbro Elite
    "This is what we've been working on"

  18. 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
    ______________

  19. thanks rick

  20. Quote Originally Posted by RickRock13 View Post
    Great workout. I am still impressed by the power you have in your chest..
    I agree that's monstrous lifts right there

  21. Legs
    squat
    225 * 25
    315 * 12
    405 * 11 (failed... which sucked)
    495 * 6 almost failed stepping back from rack... these were NOT very deep
    315 * 15

    front squat staying around the sweet spot going deep on smith
    135 * 25
    225 * 15
    225 * 12
    drop
    135 * 9

    Leg press weird angled one, very elevated
    4 plates * 20
    6 plates * 15
    8 plates * 12
    10 plates * 12
    rest
    12 plates * 21

    modified leg curl super setted with strt leg deads
    35lb db/90lb barbell roughtly 10 on each for 4 sets

    calf raises
    5 sets

    1hr 20 mins

  22. very solid workout I'm sure your legs are def feeling this one.

  23. Great workout there man. I know how hard it is to get real deep on squats when you go heavy.
    Recoverbro Elite
    "This is what we've been working on"

  24. shoulders
    seated military press in front on smith
    135 * 20
    185 * 15
    205 * 12
    205 * 12
    205 * 10

    rear delt standing cables
    50 * 15
    50 * 15
    50 * 15
    50 * 15
    50 * 12

    side raises, leaning against an incline bench
    25 * 12
    25 * 12
    25 * 12
    25 * 12
    25 * 12

    front raise, 45 lb plate, exploding ecentric catching concentric motions
    45 * 20
    45 * 20
    45 * 20
    45 * 20

    db shrugs
    80 * 20
    80 * 20
    80 * 20
    80 * 20

    upright row
    100 * 12
    100 * 12
    100 * 12
    100 * 12

    abs.
    leg raises
    25, 20 knee raises
    20, 20 knee raises
    15, 20 knee raises
    10, 20 knee raises

    ab machine
    weighted crunch
    20
    20
    20

    crunches on ball
    25
    25
    25
    25

  25. fasted cardio today, my knee hurts from failing on that squat 2 days ago

  26. I'd drop the weight till you can make sure u can get a good atg squat.your probably hitting your knees pretty hard doing it the other way.try squatting atg barefoot as well the more you can feel the ground the better it will hit the whole leg.

  27. I think he meant that he had to bail at the bottom when he couldn't get out of the hole.

    That sucks when it happens, I've done it on box squats and sat there a good couple minutes thinking how to best get the weight off. Fortunately I had a box to sit on and think!

  28. i wish i had bailed, it was actually stepping to the rack that hurt, dumb thing gave out. Set before, i fell forward trying to get a last rep. Both these things are terrible.

  29. Quote Originally Posted by quarcus View Post
    i wish i had bailed, it was actually stepping to the rack that hurt, dumb thing gave out. Set before, i fell forward trying to get a last rep. Both these things are terrible.
    ouch that sounds painful bro

  30. 2 sessions cardio yesterday, fasted cardio today
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