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  1. quarcus needtomrsupps contest log

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

  2. quarcus needtomrsupps contest log

    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...

  3. quarcus needtomrsupps contest log

    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...

  4. VolcomX311 + Needtobuildmuscle Contest Log. NeedToBuildMuscle & MrSupps

    looks like i gotta step it up, volcom really moves some wt

  5. quarcus needtomrsupps contest log

    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...

  6. quarcus needtomrsupps contest log

    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...

  7. quarcus needtomrsupps contest log

    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...

  8. quarcus needtomrsupps contest log

    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.

  9. quarcus needtomrsupps contest log

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

  10. quarcus needtomrsupps contest log

    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...

  11. quarcus needtomrsupps contest log

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

  12. quarcus needtomrsupps contest log

    thanks

  13. quarcus needtomrsupps contest log

    im hungry boss

  14. quarcus needtomrsupps contest log

    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...

  15. quarcus needtomrsupps contest log

    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...

  16. quarcus needtomrsupps contest log

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

  17. quarcus needtomrsupps contest log

    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.

  18. quarcus needtomrsupps contest log

    thanks, thats ive been lifting mostly beard lately

  19. quarcus needtomrsupps contest log

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

  20. Needtobuildmuscle+Nutraplanet Transform contest, 2000.00 in prizes Come join us!!!!!!

    or how to link to my thread, that i did manage to get 1 pic on...
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