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quarcus needtomrsupps contest log

Good thing you don't burn out! Strong CNS!
 
legs/abs
leg press
6 plates * 20
8 pl * 20
10 pl * 20
12 pl * 20
14 pl * 20
16 pl * 20
18 pl * 20 ( think this was stacked, if not i did another set with 2 more plates)

smith machine
225 * 25
225 * 25
225 * 25
225 * 25
all slow staying in sweet spot

lunges
55lb dbs * 12/leg
55 dbs * 10/leg
55 dbs * 8/leg

calves
seated raise
3plates * 25
3 plates * 25
25
20
20
20

weighted machine crunches, 10 each side and 10 in middle
30 * 100
30 * 100
30 * 100

hanging crunches, knees to elbows
15
12
10

ball crunches
25/side 25 middle
25 side 25 middle
25 side 25 middle
 
hopefully strong, although my frequency is high, i dramatically stager volume / strength, width/thickness. pec major vs. minor. tri/bi. etc. hopefully giving the cns some cruising ability. Although i do believe that this would inhibit linear progression, which is not my goal right now. only fat loss and muscle retention.
 
quarcus said:
hopefully strong, although my frequency is high, i dramatically stager volume / strength, width/thickness. pec major vs. minor. tri/bi. etc. hopefully giving the cns some cruising ability. Although i do believe that this would inhibit linear progression, which is not my goal right now. only fat loss and muscle retention.
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very stuff here lets see how it goes bro.def putting in some great work.
 
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updates!!!!!!!!!!!!!!!!!!!!!!!!!!
 
quarcus said:
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updates!!!!!!!!!!!!!!!!!!!!!!!!!!
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You look amazing bro!...simply amazing! That is an awesome transformation if I've ever seen one. You have certainly put the work in and it shows along with the strict diet you've been on.

And to think you still have around 3 weeks to tighten things up.....wow
 
WTF, MAN!
That is the type of results I would be happy with if I did a 12 month diet. Un-****ing-real!
 
Damn bro, great results so far! Are you doing a bodybuilding competition, or have competed before? You look like you know the poses pretty good.

And is it me, or is that beard shrinking too? ;)
 
thanks for the feed back bros! no competition before, but I did get a few posing pointers from my friends who have competed before. And yea the beard is shrinking to summer phase.
 
Damn bro, i think you might got this contest in the bag...Unless someone else has a huge transformation like this...That is just amazing bro. Congrats on such a great 3 months.
 
upper body: cant believe this was 50 minutes.
incline bench
135 * 20
225 * 15
225 * 12
225 * 11

bentover row
135 * 20
185 * 15
205 * 12
225 * 12

military press
135 * 20
185 * 12
185 * 12
185 * 11

lateral raise
27.5 * 15
32.5 * 12
32.5 * 12
32.5 * 12

widegrip pulldown
160 * 15
180 * 12
190 * 12
190 * 12

slight incline flys
42.5 * 20
55 * 12
55 * 12
55 * 12

rope extension
80 * 15
90 * 12
100 * 12
110 * 10

reverse grip strt bar extension
120 * 12
120 * 12
120 * 12

cable strt bar curl
90 * 15
100 * 12
110 * 12
120 * 12
130 * 12

single hand curl. above head
60 * 10
60 * 8
60 * 8

end

posing, all positions held as long as possible, 2 sets
 
Man that is some crazy volume in 50 minutes. There wasn't much rest going on then I take it. Sweat must have been pouring ;)
 
legs abs
squat
135 * 12
225 * 12
275 * 12
315 * 12
365 * 12
405 * 12
315 * 12

front squat
135 * 20
135 * 20
135 * 20

seated calve
3 plates * 20
3 * 20
3 * 20
3 * 20

smith machine lunge
185 * 15
185 * 15
185 * 15

standing calve raise
225 * 20
225 * 20
225 * 20

weighted abs
120 * 30
120 * 30
120 * 30

ab strap hanging crunch
12
12
12
12
 
full body

hand cleans
135 * 12
135 * 10
135 * 8
135 * 5
135 * 5

Tire flip
350 * 5
550 * 5
850 * 3
550 * 5
350 * 12

atlas stone
240 to 48 inch platform * 4

deadlift hammer strength high side handle
10 plates* 20
12 plates* 15
14 plates*8
14 plates*7

4 pates* 20
4 plates*20

shrugs
315 * 20
315 * 20
315 * 20

deadlift from floor
315 * 12
315 * 12

hanging ab crunch
15
12
12
10
 
Definetely goin Beast mode man flippin tires and sh*t!!:saevilw:

Nice!!:firedevil:
 
upper body
incline db press
65 * 16
80 * 12
80 * 12
80 * 12

db fly on ball
45 * 15
45 * 12
45 * 12
45 * 12

rear delt, chest on incline bench, db's

20 * 15
20 * 15
25 * 12

lateral raise 25 * 12
25 * 12
25 * 12

front raise
20 * 12
25 * 12
25 * 12
25 * 12

wide grip pulldown
160 * 15
160 * 12
160 * 12
160 * 12
160 * 12
160 * 12

tri extension rope
120 * 12
120 * 12
120 * 12

above head rope extension
100 * 15
100 * 15
100 * 15

seated row
150 * 15
150 * 15
150 * 15

seated bicep cable curl
80 * 12
80 * 12
70 * 15
70 * 15

standing single arm cable curl
60 * 10
60 * 10
60 * 10
 
fasted cardio everyday is doing wonders, i increased my e-control to help dry me out. also increased my need2slin and clen. i want some need2gonadenhancer v2.o
 
sorry. Fasted cardio has continued everday. Still submission wrestling and kickboxing twice a week. since my last workout posted, i did legs focusing on auxiliary muscles, a lot of front squats, lunges, split squats, smith, two types of calve raises and step ups, w/ abs.

mma

upper body

incline db
70 * 20
80 * 15
90 * 12
100 * 10
110 * 9

bentover row
95 * 20
145 * 15
195 * 12
245 * 10, rest pause, 5, 10sec, 3, 10 sec, 2

smith machine military press
135 * 20
155 * 15
185 * 12
205 * 12
225 * 8

decline bench
275 * 12
275 * 12
275 * 12

close grip pulldown
160 * 15
190 * 12
220 * 10
230 * 10

upright row
120 * 10
120 * 10
120 * 10

skull crusher
110 * 10 close grip to failure
110 * 8 close grip to..
110 * 8 close grip..

close grip cable pressdown
140 * 15
140 * 15
140 * 15

bicep cable strt bar
90 * 15
110 * 12
130 * 10
150 * 8

raised cable single arm curls
50 8 15 holding flex
50 * 12 holding flex
50 * 12 holding
 
legs
squat
185 * 15
225 * 12
275 * 12
315 * 12
365 * 12
415 * 12

front squat
225 8 10
225 * 10
225 * 10

weighted donkey calve with 90 lb db
30
30
30
30

seated calve raised
3 plates
25
25
25
20

leg press
8 plates * 15
8 plates * 15
8 plates * 15

hanging ab crunch
15
12
12
10

weighted machine crunch
110, set to each side and middle. 3 sets, 10 sec rest

leg raises/ flutters
_________________
 
ull body
rack pulls, lowest pin
225 * 20
315 * 15
365 * 15
405 * 12
225 * 15

clean and press
135 * 12
135 * 12
135 * 12
135 * 12

tire flip
500 * 10
500 * 10
500 * 10

hanging ab crunch
15
15
15
15

weighted ab machine
120 * 30
30
30
30

calve raise seated
120lbs
120lbs
120lbs
120lbs

quad extension
light, light wieght.. 80 i think.
3 sets holding flexed for 10 seconds, release for 5 sec repeat
 
sweeet. Im excited for this mix!

I was happy with those rack pulls becaue i wasnt using chalk or straps. So my grip has improved.

last night i did an upper body, very light auxiliary muscle pump.

incline db press
lateral db raise
rear db raise
front db raise
incline fly
widegrip pull down
seated row
dips
rope extension
preacher curl
incline bench db curl superset w/ resistance band
hanging abs
weighted abs

all 3 sets, 15-20 reps. very little rest.
 
new pics in the bucket!!!
 
quarcus said:
new pics in the bucket!!!
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Wow Quarcus! You look ready to take the stage and take this contest! I would be very worried if I was the other contestants. You have some big competition but you aren't making it very easy for them to compete!!
 
thanks bro
 
Really impressive work! You should try a show if there's one in your area, you're about ready!

No leg shots? You got wheels, show 'em!

What are you weighing now, and how much have you lost?
 
no contest close, big one was about 10 days ago, but i wasnt ready.. I was dehydrated in those pics and was around 185... My first pics i was about 230.
 
45lbs!!! DAMN! Your buddies must give you crap about getting small (until they see the pics)!

Just curious, how much water weight did you drop? I have no idea how much weight drops in just water. Oh, and what did you use? Medical diuretic or OTC?
 
yea, im getting a lot of **** from co-workers and buddies, calling me skinny, asking if i workout still etc. I'm not a doucher that wears skin tight shirts that are a size too small, So you really can't tell whats up.

about 10bs

proviron drys you some and so does e-control but i added in expell and did a sodium loading phase, switched to distilled water wednesday and dropped it down to 8oz on friday.
 
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Nicely done, results are great!

Yeah, I get the same comments about being small, even from my wife! My dad said I shouldn't drop too much weight or I'll look "scrawny." About the only folks who understand me are the ones who do shows or my coaches. I prefer being around 200lbs though, so I'll have to put on some muscle ASAP!

Why would I want to drop 30+ lbs and lose strength? $$$$$!!!!
 
YOU FIGURED OUT HOW TO POST PICS!!!!!

Now that's progress! ;)
 
told you i would by the end :)

im curious about the rebound, should be able to get stronger than before...
 
Good vestus medialis (teardrop). Good separation there.

With how developed they are compared to the other parts of your leg, it seems like you're hitting your quads more on squats than hammys or glutes, or upper quad. Do you do leg extensions, those would hit the other parts of your quad besides the teardrop IIRC.
 
i dropped the extensions for the most part to prevent knee stress while dieting... But yea, i agree with that, I need to change my form on squats some and mix it up and thicken up the rest my leg.
 
Damn bro, I think my transformation is pretty damn goood but yours takes the cake....Congrats at such a great 3 months...What Oil did u use in your pictures "no homo" or is that just sweat.
 
neutragena sp? body oil. $12 @ walmart.
 
H-O-L-Y-S-H-I-T!!!
Insane, man! I was checking these out your recent pics with some other guys at the gym. Comparing your before and afters in nutty. You can tell you put 1000% into these 3 months. Congrats on the insane results. You are more than lean. You are completely shredded.
 
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