quarcus needtomrsupps contest log

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    quarcus needtomrsupps contest log


    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.
    Attached Images Attached Images  

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    in for the long haul bro
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    Count me in for this...
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    "This is what we've been working on"
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    i need some more pics up in this
    i got links to the tinypic album, but cant post em yet. shhiiiitt
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    Strong beard pic! Good luck!
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    thanks, thats ive been lifting mostly beard lately
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    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.
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    Keep killing it bro. Good job..
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    Quote Originally Posted by quarcus View Post
    thanks, thats ive been lifting mostly beard lately


    Does your beard do ATG squats? Those are the best for beards I hear...
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    i'll tell you whats not good. using the cables for rear delts while standing upright, that **** pulls out beards pieces like crazy.
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    Quote Originally Posted by quarcus View Post
    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
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    Quote Originally Posted by quarcus View Post
    i'll tell you whats not good. using the cables for rear delts while standing upright, that **** pulls out beards pieces like crazy.

    Recoverbro Elite
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    good luck, subbed
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    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.
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    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.
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    Here's some help posting the images...







    Holding a big facking knife and fork?
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    im hungry boss
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    thanks
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    Great job so far man..killing those military presses!!
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    That is quite incredible on the military press...
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    whats the rules for picture updates around here?? how often?
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    Quote Originally Posted by quarcus View Post
    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...
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    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.
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    diet still spot on. missed some sleep 2 nights in a row
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    Damn, how do you people put up such big numbers on bench press!!!
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    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.
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    Some HUGE numbers on the bench man!! You are a beast!!
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    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.
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    solid stuff here man I can only dream of what your numbers are going to be at the end of this.
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    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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    30 seconds rest between sets man!! Wow talking about killing it...you burned some serious Cal's there
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    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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    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
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    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
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    solid numbers amazing you got all that done in 1 hr.thats a hell of a workout
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    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
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    massive reps there I know your sore after this
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    my recovery has been crazy good. im on quite the stack.
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    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
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    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
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