quarcus needtomrsupps contest log

The pre workout probably would help while taking in low carbs. You have to get energy from somewhere and its not going to be from carbs since your cutting them.
 
6lbs chicken breast
2.3 lbs cod
1.9 lbs steak
2 lbs shrimp
4 yams
3 cups oatmeal
2 avocado
60 egg whites
15 Protein shakes
3 bags of spinach
3 broccoli crowns
1/4 cup pinto beans

my target macros
2400 cal
60 fat
400 Protein
80 carb
 
injections tonight. Probably the worst yet. I have learned another scenario to avoid when injecting.

- Dont inject after extended sessions of leg kicks.

This session was intended to work on killing the nerves effected by leg kicks. i believe this is why i hit/effected a nerve. They must of been inflamed or something.

Instantly very weird sensation accompanied with muscle spasms. Wasnt sure what to do (thought about rick doing this on his first injection, but i couldnt remember what he said other than that it sucked), i paused for a moment than pushed all the way in and continued the injection as normal. All was fine until i was removing the needle. After i backed out 1/4 inch, i returned to that dangerous area. Things really spasm-ed and crapped, terrible sensation. Not painful, more like biting aluminum foil and having a muscle twitch at the same time. worst part was that I had another injection to do immediately after, felt like the same thing was going to happen at any moment. Went fine.

Both bled like hell. I bet that they are gonna bruise tomorrow.:banghead:
 
back
bent over row
wu 135 * 15
185 * 10
185* 10
185 * 10
185 * 10
185 * 10
185 * 10
185 * 10
185 * 10
185 * 10
185 * 10
185 * 10
30 sec rest on these

bw wide grip pull up

bw * 10
bw * 10
bw * 10
bw * 10
bw * 10
bw * 10
bw * 10
bw * 10
bw * 10
bw * 10
30sec rest on these

seated 2 hand narrow cable row
160 * 25
160 * 25
180 * 15
200 * 12
240 * 9

wide grip cable pull down
220 * 15
230 * 12
240 * 10
250 * 9

close grip pulldown
180 * 15
180 * 15
180 * 12
180 * 12
 
quarcus said:
injections tonight. Probably the worst yet. I have learned another scenario to avoid when injecting.

- Dont inject after extended sessions of leg kicks.

This session was intended to work on killing the nerves effected by leg kicks. i believe this is why i hit/effected a nerve. They must of been inflamed or something.

Instantly very weird sensation accompanied with muscle spasms. Wasnt sure what to do (thought about rick doing this on his first injection, but i couldnt remember what he said other than that it sucked), i paused for a moment than pushed all the way in and continued the injection as normal. All was fine until i was removing the needle. After i backed out 1/4 inch, i returned to that dangerous area. Things really spasm-ed and crapped, terrible sensation. Not painful, more like biting aluminum foil and having a muscle twitch at the same time. worst part was that I had another injection to do immediately after, felt like the same thing was going to happen at any moment. Went fine.

Both bled like hell. I bet that they are gonna bruise tomorrow.:banghead:
Click to expand...

that doesn't sound like fun.do you aspirate?
 
for sure
 
shoulders
seated military press
135 wu 25
185 * 10
185 * 10
185 * 10
185 * 10
185 * 10
185 * 9
185 * 8
185 * 7
185 * 8
185 * 6

rear delt standing cables
50 * 20
55 * 15
60 * 12
65 * 10
70 * 8
55 * 12

lateral raises mini circuit
leaning against a wall to failure, leaning against an incline bench to failure, standing
25 * 10, * 10, * 12
20 * 15, * 10, * 12

drop set
27.5 * 10, 25 * 10, 20 * 8, 15 * 10, 10 * 10

standing up right db row
37.5 * 12
37.5 * 12
42.5 * 10
42.5 * 10
47.5 * 8

front raises
25 * 10
30 * 10
35 * 10

seated hammer strength machine burn out
1 plate per side
25
25
25
20
 
legs today
squat
135 * 10
225 * 10
275 * 10
275 * 10
275 * 10
275 * 10
275 * 10
275 * 10
275 * 10
275 * 10
275 * 10
275 * 10
1 min rest between sets

lunge superset,
45lb dbs * 10 / leg. step up onto tire with 35lb db 10/leg. step up onto tire failure w/ no wt.

45lb dbs * 10 / leg. step up onto tire with 35lb db 10/leg. step up onto tire failure w/ no wt.

45lb dbs * 10 / leg. step up onto tire with 35lb db 10/leg. step up onto tire failure w/ no wt.

hamstring curls, hammer strenght machine
80 lbs * 25
80 * 25
80 * 20
80 * 20
80 * 15

calves seated
100 * 25
100 * 25
100 * 25
100 * 25
100 * 25

calves on leg press
200 * 20
200 * 20
200 * 20
200 * 20
200 * 20

front squats
135 * 20
135 * 20
135 * 20

45 min
 
chest

incline barbell
135 * 20
225 * 15
245 * 12
275 * 10
295 * 8

flat db

80 * 20
100 * 12
120 * 10
120 * 9

superset hammerstrength incline press and fly machine
1 plate * 20, 80 * 10
2 plates * 15, 100 * 10
3 plates * 10, 120 * 10
3 plates and a quater * 8, 120 * 10

incline db fly
45 * 20
50 * 15
55 * 12
60 * 9

cable decline
70 * 12
70 * 12
70 * 12
 
thanks everyone!

legs
stretch 135 * 10
wu 225 * 15
315 * 15
365 * 10
drop set here
405 * 7
315 * 10
225 * 10
front squat 135 * 12
near death. These were all deep and the plate stripping was done as fast as a lumberjack can move.

calve raise
25
25
25
25

leg press
6 plates * 20
calve raise failure
6 plates * 20
calve raise failure
6 plates * 20
calve raise failure
6 plates * 20
calve raise failure

hammer strength leg curl
100lbs * 12
100 * 12
100 * 12

smith squat, feet touching as far forward as possible, staying in sweet spot, tons of flexing on quad
225 * 25
225 * 25
225 * 20
225 * 20

smith machine, lunge... maybe a split squat.... dunno. first time
135 * 12
135 * 12
135 * 12 per leg
 
get to start clen again in 3 days :)
 
lol
 
back
below the knee rack pull
225 * 20
315 * 15
405 * 10
405 * 10
405 * 10
405 * 10
405 * 10
405 * 10
405 * 10
405 * 10
405 * 10
405 * 10

close grip seated row
130 * 25
150 * 20
170 * 15
180 * 12

wide grip pull down
130 * 15
160 * 12
190 * 10
210 * 8

super set high row rope cable w/ tbar row

tbar 3 plates * 12/ cable 150 * 10
3 plates * 10/150 * 12
3 plates * 10/ 150 * 10

bw pullup * 8.5
 
chest
incline db
60 * 25
70 * 25
80 * 20
90 * 15
100 * 15

flat db
100 * 15
100 * 15
100 * 15
100 * 12

decline bench super set with bosu ball push ups
225 * 15
225 * 12
225 * 12
225 * 11

all push ups to failure around 10-15

incline db flys
35 * 20
40 * 15
45 * 12
55 * 10
 
Strong as a lumberjack!
 
legs abs
squats
135 * 20
225 * 15
295 * 10
295 * 10
295 * 10
295 * 10
295 * 10
295 * 10
295 * 10
295 * 10
295 * 10
295 * 10

front squat
155 * 20
155 * 20
155 * 20
155 * 20

seated calve raise
3 plates * 25
3 plates * 20
3 plates * 20
3 plates * 20

hanging leg raises
20
15
15
12

leg press calve raise/ super set with body wt calve raise

6 plates * 20/bw * 25
6 plates * 20/bw * 25
6 plates * 20/bw * 25
6 plates * 20/bw * 25

machine ab crunch
stacked * 12
stack * 12
stack * 10
stack * 10

ball crunches
25
25
25
25
 
arms shoulders
charlie arms super set, db on preacher, back and elbows against the side towards the seat, than flip around and go conventional
37.5 * 12/ 27.5 * 10
37.5 * 10/ 27.5 * 10
37.5 * 11/ 27.5 * 9

seated barbell military press
135 * 25
185 * 15
205 * 15
225 * 12
drop 135 * 15

seated cable concentration curl
80 * 15
90 * 12
100 * 10
70 * 20

hammer strength dip
3 plates/ arm * 15
3 plates/ arm * 15
3 plates/ arm * 15
3 plates/ arm * 15

rear delt standing cable
50 * 20
60 * 15
70 * 12
80 * 8

incline skull crusher
100 * 15
100 * 15
100 * 15
100 * 15

lateral raises
wu 27.5 * 20
45 * 12
55* 8
drop
45 * 10
37.5 * 8
27.5 * 10
15 * 10

rope cable extension
110 * 12
110 * 12
110 * 12
 
Nice numbers man! Especially those military presses! NICE!!
 
I think Quarcus is the strongest dude in the competition. Seriously impressive numbers.

What are you weighing now Quarcus?
 
chest/back
incline db
70 * 20
80 * 15
90 8 15
100 * 15
110 * 12

decline bar

225 * 20
275 * 15
315 * 10
315 * 10

these were supersetted with bosu ball pushups to failure

incline bar

135 * 20
185 * 12
185 * 12
185 * 12

back
hammer strength pull down
1 plate * 20
2 plates * 15
2.5 * 12
3 * 10
3.5 * 8

seated wide grip pulldown
130 * 20
150 * 15
160 * 12
170 * 12

reverse grip shoulderwidth pulldown
150 * 15
150 * 15
150 * 15

seated row
130 * 20
150 * 15
170 * 12
190 * 10

db 45degree row
80 * 15
80 * 15
80 * 15
80 * 12
 
around 215lb current
 
:biggthumpup:thanks for following guys
 
fasted cardio

legs
squat
135 * 20
225 * 25
315 * 20
405 * 11

squat with bands
225 * 15
225 * 15
275 * 12

front squat
123 * 20
185 * 17
185 * 15

calves seated
2plates * 20
2plates * 20
2plates * 20
2plates * 20
2plates * 20

standing calve raise
225 * 21
225 * 21
225 * 21
225 * 21

lunges on smith
185 * 15/leg
185 * 15/leg
185 * 15/leg

abs
hanging leg raises
20
15
15
12

seated machine
stacked * 10
stacked * 10
stacked * 10
stacked * 10

ball crunhes
25
25
25
25
 
grappling friday, fasted cardio sat, shoulders arms

seated db press
70 * 25
80 * 20
90 * 15
100 * 13

standing strt bar curls
65 * 25
85 * 20
105 * 15
135 * 10

close grip tri pressdown
120 * 20
140 * 20
160 * 20
180 * 20
210 * 15

hammer curl
40 * 15
40 * 15
45 * 12

rear delt
50 * 20
60 * 15
60 * 15
70 * 8

rope extension
120 * 15
120 * 15
120 * 15

side raises
25 * 20
27.5 * 15
30 * 15
32.5 * 12
35 * 10

super set, hammer strenght shoulder press, seated cable curl, reverse grip tri pressdown
12,12, 12
12,12,12
12,12,12
__________
 
thanks bro, that was a pr at that wt. so was the 315 one i think... they were deeper than normal too, i felt great that day.
 
Beauty log, man! Just read through it. Your results are awesome and your strength is great. Subbed!
 
thank you.
 
Chest/back
flat bench barbell
135 * 20
185 * 20
225 * 20
275 * 15
315 * 12
355 * 9

rack pull by knee
225 * 20
315 * 20
405 * 15
455 * 10
550 * 10
595 * 10

incline bar bell
135 * 15
185 * 15
225 * 10
225 * 10

tbar row pull up super set
bw * 10, 3 plates * 12
bw * 10, 3 plates * 12
bw * 10, 3 plates * 12

incline fly bosu ball pushup super
45 * 20, 15
55 * 12, 15
55 * 10, 12
55 * 10, 10
 
arms/shoulders

db upright rows
45 * 20
55 * 12
55 * 12
55 * 12

side raises
27.5 * 15
32.5 * 12
40 * 10
45 * 8

rear raises chest on incline bench
25 * 12
25 * 12
25 * 12
25 * 12

front raises
27.5 * 12
27.5 * 12
27.5 * 12

overhead rope extension
100 * 20
110 * 15
120 * 15
140 * 12


close grip press down
160 * 15
180 * 12
200 * 10

reverse grip extension
60 * 10
60 * 10
60 * 10
db curl
27.5 * 15
35 * 12
40 * 10
45 * 8

hammer curl
45 * 12
45 * 12
45 * 12

21's with preacher bar
60
60
60

seated cable curl
70 * 10
70 * 10
70 * 10
 
now doing fasted cardio everyday. 550 cals
 
You must really be leaning out. I can tell from your workouts, and now the fasted cardio too.
 
Your past pics looked pretty damn good and that was a good while ago...so I can only imagine how you will look at the end of this..;)

Like I said in the beginning...I think you might be the dark horse in this :)
 
i'll post some new ones up this weekend. Im not sure how sustainable this is for 3 weeks, but im atleast gonna blast it this way for another week. i've done a week this way so far. But my diet is around 2000 cals, thats almost 1,000 below my maitnance at a lbm of 195. And im burning 550 every day fasted and doing either a lifting session or kickboxing/grappling EVERY day (easily another 500 cals) leaving 800-1000 cals for survival. have not had an off day in 10 weeks. No joke.
 
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