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quarcus needtomrsupps contest log

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
 
Great workout there man. I know how hard it is to get real deep on squats when you go heavy. ;)
 
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
 
fasted cardio today, my knee hurts from failing on that squat 2 days ago :(
 
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.
 
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!
 
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.
 
2 sessions cardio yesterday, fasted cardio today
 
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
 
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.
 
are update pics allowed? i got em if they are.
 
inception was a good movie

fights tonight!! no cheats
 
indeed I wanna see some mangress pics.....no homo strong no homo but yes update pics are always welcome.
 
lol
 
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i feel moderately computer literate until i try things like this.... any help appreciated, i addded 2 new pics :ugh2:
 
quarcus said:
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i feel moderately computer literate until i try things like this.... any help appreciated, i addded 2 new pics :ugh2:
Click to expand...

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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]
 
thank you
 
thanks mich
 
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...:147:
 
thanks bro, im around the same wt. -5 to date.
 
mother ****er
 
i swear by the end of this i'll figure it out.
 
thanks rick
 
[IMG ]http://s1084.photobucket.com/albums/j408/quarcus/?action=view&current=plj4rlt.jpg&newest=1[/IMG]
 
i could smash this computer and strangle mr.photbucket right now.
 
try no space between the G and the ] in the first part...

or better yet if you mouse-over the pictures in photobucket, it will have a list of options. Just click on the "IMG code" and it will copy the code and all you have to do is paste it here...

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nice bicep vein and back width, looks like good progress.
 
Milas said:
try no space between the G and the ] in the first part...

or better yet if you mouse-over the pictures in photobucket, it will have a list of options. Just click on the "IMG code" and it will copy the code and all you have to do is paste it here...

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Invalid Link Removed



nice bicep vein and back width, looks like good progress.
Click to expand...

I agree very nice back pic...no homo
 
a lot of whining and took it a bit slower today. ( i also fell down a hill at work today, really pissed about that)

shoulders

seated military press barbell

135 * 20
185 * 15
225 * 10
275 * 7
drop
135 * 10
30sec rest
135* 10
30
135*10
30
135*10

rear delt, chest on bench db
20 * 20
25 * 20
30 * 15
35 * 12
40 * 10 rest pause here

side raise
27.5 * 15
32.5 * 15
37.5 * 12
42.5 * 10
47.5 * 8 rest pause here

front raise
run the rack to failure, zero rest
32.5 * 10
30 * 10
27.5* 8
25 * 8
20 * 10
15 * 10
10 * 10

40 * 8
35 * 8
30 * 7
25 * 10
20 * 10
15 * 10
10 * 10

abs
circuit with medicine ball and decline bench on a platform with a partner,
20 tosses sides and center
10 crunches
10 raises

this times 2

cable crunhges
10 per side
10 in middle

this times 2

leg raises, 10
knee raises 10
this times 2

weighted ab mahcine, stacked
10
10
 
Yeh this man can throw some weight around. He is a fuggin beast!! :scool:
 
thanks, guys, I appreciate it. Im just glad im able to hold my strength while dropping fat. My focus for the passed 2 years was strength.
 
Are you a lumberjack, falling down a hill and sh!t?
 
you got it.
man i was pissed.
 
legs
front squats (staying in the sweet spot)
135 * 30
185 * 25
205 * 20
225 * 20
135 * 20 full range

smith machine hack squat (really flexed during these)
135 * 30
225 * 25
275 * 20
315 * 15
225 * 15

leg press, high sled, with high footing (roughly 15sec rest)
300 * 30
300 * 30
300 * 25
300 * 25

leg extensions
25
25
25
25

leg curl
25
20
15
10
10

calves
30
25
25
25
25
20
 
arms last night
hammer curls
35 * 20
37.5 * 15
37.5 * 15
40 * 12

close grip bench
185 * 20
225 * 15
225 * 12
225 * 12

cable curl
90 * 20
100 * 15
110 * 15
120 * 12

single arm cable
60 * 12
60 * 12
60 * 12

hammer dip machine
3 plates per side * 15
"" *15
""* 15
"" * 12

peak curl on the smith 3 differnt grips in drop
50 lbs between 12 and 20 per grip. 3 sets

cable skull crusher
120 * 25
140 * 15
160 * 12
180 * 10

spider cable curl
60 * 10
60 * 10
60 * 10
60 * 10

cable pushdown with v bar
140 * 15
140 * 15
140 * 15

really feeling drop in cals/carbs. may need to start using a pre-workout to get over this. IM getting slightly less done per workout and its taking longer.
 
staying on katanadrol longer. have started proviron. increasing t-3 dosage.
 
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