quarcus needtomrsupps contest log

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  1. 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


  2. very solid workout I'm sure your legs are def feeling this one.
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  3. 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"

  4. 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

  5. fasted cardio today, my knee hurts from failing on that squat 2 days ago
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  6. 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.

  7. 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!

  8. 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.

  9. 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

  10. 2 sessions cardio yesterday, fasted cardio today

  11. Quote Originally Posted by quarcus View Post
    2 sessions cardio yesterday, fasted cardio today
    You must be dropping fat like a bad habit...
    Recoverbro Elite
    "This is what we've been working on"

  12. its not often you can notice changes in yourself daily, but i have been lately.
    Dropped clen today, we'll see if it keeps up

  13. chest
    flat bench bar
    135 wu
    185 * 5
    225 * 5
    275 * 5
    315 * 5
    365 * 5
    405 * 4
    435 * 1
    445 fail

    decline 30 sec rest
    225 * 10
    225 * 10
    225 * 10
    225 * 10
    225 * 10
    increase to 1 min rest
    275 * 12
    275 * 12
    275 * 10

    incline fly
    45 * 20
    50 * 20
    55 * 15
    60 * 15
    65 * 12

    cable fly incline
    60 * 15
    60 * 15
    60 * 15
    60 * 15

    decline calbe fly
    70 * 12
    70 * `12
    70 * 12

    single db press
    65 * 15
    65 * 15
    65 * 15

    1.15, actually took a preworkout today, dont normally do that.

  14. are update pics allowed? i got em if they are.

  15. inception was a good movie

    fights tonight!! no cheats

  16. Quote Originally Posted by quarcus View Post
    are update pics allowed? i got em if they are.
    allowed and encouraged. Post 'em up.

  17. Quote Originally Posted by quarcus View Post
    are update pics allowed? i got em if they are.
    Absolutely bro. Bring that sh*t! Curious to see how well all that work has paid off..
    Recoverbro Elite
    "This is what we've been working on"

  18. indeed I wanna see some mangress pics.....no homo strong no homo but yes update pics are always welcome.

  19. http://s1084.photobucket.com/albums/j408/quarcus/

    i feel moderately computer literate until i try things like this.... any help appreciated, i addded 2 new pics

  20. Quote Originally Posted by quarcus View Post
    http://s1084.photobucket.com/albums/j408/quarcus/

    i feel moderately computer literate until i try things like this.... any help appreciated, i addded 2 new pics





    If you want to see how I did it, just quote me and you'll see the code. It's basically [IMG ] the website with the picture then [/IMG]

  21. thank you

  22. looking very swole man!!!!!!!! nice work so far.

  23. thanks mich

  24. That is amazing progress up to now man!! What was your weight when you started, and what is it at in your update pics?

    I stand behind my prediction of you being the dark horse in this...
    Recoverbro Elite
    "This is what we've been working on"
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