quarcus needtomrsupps contest log

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  1. 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.


  2. Some HUGE numbers on the bench man!! You are a beast!!
    Recoverbro Elite
    "This is what we've been working on"
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  3. 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.

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

  5. 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
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  6. 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"

  7. 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...

  8. 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

  9. 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

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

  11. 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

  12. massive reps there I know your sore after this

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

  14. 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

  15. 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

  16. looks like a fun cycle to me

  17. 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?

  18. 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"

  19. 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

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

  21. 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

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

  23. 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
    ______________

  24. thanks rick

  25. 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
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