Quaitemes Training Log

10/5/2020
Age: 35
Height: 6'1"
Weight 273lbs 275lbs now.
Bodyfat: 29% scale says 22% now.
Lean Mass: 193lbs Scale says 212lbs now
Wrist: 7.9 inches
Biceps: 17.5 inches
forearms 15 inches
waist 46 inches.
Chest: 50 inches
Starting 5X5: 95/135/155/245
Current 5X5: 165/205/245/335 Good progress for 1 month lifting!


Im a former Cop, Registered Nurse, and one of Texas' Top Chess Teachers!

Goals:
1:Get Strong and huge. Preferably with tree trunks for arms. I wanna be a mini Bill Kazmaier.
2: Get my bodyfat down around 15%, waist under 40 inches
3. Lots of big boy plates. Would like to see B/S/D 405/500/600, and able to do sets of 10 chinups.
4. Have Crohn's disease. Currently in remission. Hoping to keep it that way. Flare ups kick my ass, and leave me practically bed bound with abdominal pain, weakness, vomiting, unable to eat, etc.

Current Diet: 300g protein daily. Lots of Chicken breast and eggs Shrimp and of course Milk (2%). I have been experimenting with eating blue bell Ice Cream after workouts... for the anabolic insulin spike, and to restore depleted glycogen stores in muscles. It has felt great so far, seeming to help with recovery and feeling awesome.

Started a couple weeks ago with lighter weights, trying to ease into a routine. Gonna start my official log today:

10/05/20 Monday (feeling awesome after having recovered and rested all weekend)
Squat: 5X5 @195lbs (made a 10lb jump from workout last friday)
Bench: 5x5 @180lbs (feeling pain in my shoulders, seems to be getting better each workout though)
Deadlift 1x5 @285lbs (warmed up with 225. Had to switch to mixed grip after 2 reps at working weight as bar slipped out of fingers. )
Assisted Chins 3x20 @-160lbs (definitely feeling stronger. Could barely hang from bar a few weeks ago. )

Diet: ate 6 eggs, 1lb chicken,, 1lb beef, 1/2 gallon milk. Stuffed my face at taco bell after workout. (carb load?) felt good. might have protein shake before bed.

You may want to cut some calories initially to get your waist size down and lose fat. You're a bit guy and since you are starting at a low strength baseline you can increase your strength a lot while cutting. Good luck!

Quote:

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Originally Posted by skid

You may want to cut some calories initially to get your waist size down and lose fat. You're a bit guy and since you are starting at a low strength baseline you can increase your strength a lot while cutting. Good luck!

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Hey! Thanks for reply! Much appreciated. It was my original plan to try to cut and build strength and gain muscle at the same time. I then figured that I should probably just focus 100% on gaining as much strength as I can as fast as I can. I figure if I am lucky I can go 12 weeks getting big easy noob gains. I figure I will dump as much fuel into the furnace as I need to power that growth and progress. I figure I will hit a plateau/need to deload at some point, and maybe then can start cutting etc.

This summer I had lost about 20lbs doing a keto/carnivore diet, and got down to 260 before I started lifting in early september. I literally gained 10lbs back in a week as soon as I started lifting (had to have been a lot of water weight/glycogen stores. (bodyfat composition stayed the same). Might have contributed a little bit to my weakness (that and just recovering from long illness)

Its tough swallowing the ego and starting light. I remember being young and healthy, and as strong as an ox( didn't train, but could deadlift 435 just from working my whole life)
Going back a few weeks ago, I am a sad shell of my former self. I am having a lot of fun though, and I think this will be very good for me!

Thanks again! It is great to have feedback from guys with a lot more experience than me!

Tuesday 10/06/2020

Press: 5x5 @140 Crushed it! love OHP. My favorite exercise.
Row 7x5 @140 Felt strong. Experimented some extra sets with variations in form (some supinated grip, some pronated, some strict back parallel.) Still trying to figure out the best form here.
F. Squat 5x5@140 I felt like total shit after 2 sets. last 3 sets had to push myself very hard. Hit a wall as far as energy, sweat just pouring out of me like a waterfall). Strength not limiting factor.
Chin Ups 3x20@-160 Felt completely gassed going in. Only got 12 reps first set. 20 on 2nd and only 12 again on last set. Maybe need to only train chinups on MWF?


Diet today:
Missed breakfast, had to go into work early. Grabbed chick filet ate nuggets and chicken burger with real lemonade 20 minutes before workout. (Maybe bad to eat carbs right before workout?)
Will update later with rest of meals. Not feeling hungry, just exhausted.

Quote:

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Originally Posted by Quaitemes

Grabbed chick filet ate nuggets and chicken burger with real lemonade 20 minutes before workout. (Maybe bad to eat carbs right before workout?)

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Unless you’re trying to be in a caloric deficit, why would it be bad?

As for the pull-ups, are you doing them everyday? If so, then every other day might be worth a try. Also consider doing them first in the workout and see how you do.

10/7/2020 Wednesday

Had a great workout today. I feel so tired and stiff every morning. Crohns disease is a bitch. Im gonna keep fighting. I have a 3month old son I have to get healthy for.

Squat: 5x5@205lbs ten pound jump again! Feeling pretty easy. Hope I can keep making linear progress.
Bench: 5x5@185lbs Pain in shoulder much less. Keeping elbows tucked in, and scooting up on bench a little to make unrack easier.
Deadlift: 1x5@295lbs crushed it today. knocked out all 5 reps no grip slippage. is it ok to touch and go since I am using stupid hex plates? (full stop and resets are annoying cause I gotta reset feet every time.
Chinups: 3x20 @-160lbs Much easier today than yesterday.

10/9/2020 Friday
Had to skip yesterday because of work schedule. Made up for it with a long workout today. Took me 3 hours to get through everything. (I dropped the front squat since I was basically doing a double workout today.)

Press: 5x5 @145lbs
Supinated Row: 3x5 @145lbs (These were easy compared to OHP. Prolly gonna stall on press before Rows)
Pronated Row: 3x5 @145lbs
Squat: 5x5 @215lbs
Deadlift: 1x5 @305lbs
Bench Press: 5x5 @190lbs (this was hard as hell. Not sure if its cause I also did press today, and long workout leaving me drained, or if weight is just getting heavy for me)
Chinups (assissted) 3x20 @-160lbs (grinded these out. Could really feel it in the biceps. Just pushed through the pain from reps 10-20. Gonna try -145lbs next week)

10/12/2020 Monday

Squat: 5x5 @225lbs
Press: 5x5 @150lbs
Row: 6x5 @150lbs (3pronated grip, 3 supinated)
Deadlift: 1x5 @315lbs
Bench Press: 5x5 @195lbs
Chin (assisted): 5x10 @-145lbs

Ate a bowl of strawberry bluebell Icecream after workout. Very satisfying. I think maybe there is something to inducing an insulin response post workout. (Or maybe it is just body wanting to replenish glycogen stores).

I dont think I will able to sustain these long workouts for much longer. Will probably also have to switch to 3 workout days a week (MWF) to facilitate recovery (the workouts are becoming much more taxing as the weight increases)

10/13/2020 Tuesday

I just screwed around today. Wanted to work out, but didn't want to interfere with my progression tomorrow.

Bench Press: 5x10 @135lbs Just wanted to work on my form, and maybe get a little volume to help me get better.
seated Preacher Curls: 5x5@75lbs (did these mostly cause there were 2 smoking hot chicks thrusting their butts up in the air doing God
knows what exercises, and I just wanted to enjoy the view)
Assisted Chins 4x15 @-145lbs Last set I did to failure, got to 22 before my forearms and grips died on me.

10/14/2020 Wednesday

I had to do a split workout today. Had to cut workout short because of work. Did afternoon and evening session

Afernoon:
Squat: 5x5 @235lbs

Press: 5x5 @155lbs only warmed up with bar trying to save time. 1st set hard as hell 2-4 much easier. Last set pretty hard again.

Row(Supinated) 5x5 @155lbs

Row (Pronated) 3x5 @155lbs Ran out of time, and wanted to be able to hit Chins before I had to leave for work.

Chins (assisted 3x20 @-145lbs hit 20, 15, 8. Grip gave out hard on the last set. Also was rushing with very little rest trying to squeeze them out before work.


Evening:

Deadlift: 1x5 @325lbs

Bench Press: 5x5@ 200lbs Also did 4x12@135lbs just cause I feel like my bench is weak and I may need volume) Had to rest around 8 minutes between my heavy sets. Rested 2 minutes between volume sets.

Chins (assisted): 1x20 @-145lbs. I discovered why grip is killing me. The handles on the assisted chin machine have that padding that make them much fatter than a bar. Fat bar actually much harder to grip. I figure getting jacked forearms ain't bad.

10/16/2020 Friday Doing another split workout today, morning and evening:

Morning:
Squat: 245lbs 5x5 First time squats got hard. Real hard. This is probably my last 10lb jump between workouts for squats.

Press: 160lbs 5x5 3rd and 4th sets were a little ugly. Bar didn't go up evenly on some reps (left arm lagged lower) last set I crushed it and was surprised that it was actually easier. maybe weird but at end of 4th set, I clamped my buttcheeks together and it seemed to give me a little more stability/power.

S. Row 160lbs 5X5 I used to hate rows. Now they are the easiest lift I do! hahaha
P. Row 160lbs 5X5



Evening:
Bench: 205lbs 5x5

Deadlift: 335lbs 1x5

Chins: -145lbs 3x20

Extra, cause I'm a masochist:
Bench 135lbs 3x12

Press 135lbs 3x5. failed lest rep. was only taking about 2minutes between sets cause I just wanted to devastate my shoulders and arms. Felt some weird popping in my right forearm on some of the descents

10/19/2020 Monday

Morning: Today was my first time failing (on Press) very dejected. I was trying to rush through the sets with less rest in between, because I had the trainer there with me from the gym. Gonna try again same weight next time.

Squat: 250lbs 5X5 Had a popping left knee all weekend. Was worried it would affect my squat. Was actually easier.

Press 165lbs 3x5 failed on 2nd set. rested and got 2 more sets in. Gas tank completely empty could only grind 1 rep on 4th set.

Row: 165lbs 3x5 2sets pronated 1 supinated. I quit early cause I was gassed. Want to be able to hit evening workout strong tonight.

10/19/2020 Monday Evening: Went in super fired up to smash some weight. Pissed about my failure in the morning.

Bench: 210lbs 5x5 felt easy today

Press: 165lb 2x5 only got 4 on 2nd set. gonna deload and do 2.5lb linear progression with micro plates
Press: 152.5 3x5 nailed it. was tough though
Press 135lbs 2x6 those 6th reps were tough as hell. I just wanted to punish the shit out of my press so my arms learn their lesson and don't fail me again!!

Row: 165lbs 5x5 Supinated
Row: 165lbs 5x5 Pronated

Deadlift: 340lb 1x5 cant really count my last couple of reps. didn't lock out at the top that well cause my grip gave out and was slipping out.
Deadlift 315lb 1x5 much cleaner lockouts.

Chins: -130lbs 5x12 easier than last week.

10/20/2020 Tuesday Morning Not a lot of time for workout. Gonna go punish my shoulders on the Press some more.

Press: 135lbs 6,10,12 Squeezed my buttcheeks and my tailbone popped at end of 2nd and 3rd set. Got a burning sensation through my glutes. Interesting

Chins -130lbs 1x20 Only had time for this. Had to leave. Will try to squeeze in some work tonight.

10/20/2020 Tuesday Evening

Bench: 215lbs 5x5
Bench: 135lbs 3x12

Squat: 255lbs 5x5

Wednesday Noon: 10/21/2020

Row: 170lbs 5x5 Supinated Grip
Row: 170lbs 5x5 Pronated Grip (I feel stronger with supinated)

Press: 155lbs 5x5
Press 135lbs 1x5

Chinups -130lbs 16,16,20

Friday 10/21/2020 late afternoon:

Deadlift 365lbs X1 Had to use straps
Deadlift 315lbs 1x5 Grip was good. felt strong.

Squat: 265lbs 3x5 stepped down to 3x5 from 5x5. I want to keep progressing, and I think If I do 5x5 I will be too sore/ risk failing reps. Also, I am pooped from just deadlifting and want to hit Bench today too

Bench 220lbs 3x5 I stepped down to 3x5 here too. I may try 5x5 again monday if I am feeling it.
Bench 145lbs x12
Bench 155lbs X12 back off sets or drop sets. Trying to stimulate my puny muscles to grow.

Chins: I literally did two reps at -130lbs and I was just too tired. Gonna hit it hard next week.

I can make excuses till I am blue in the face. Im disappointed with my energy today. I was feeling tired, and really wanted to hit deadlift since I hadn't done it since Monday. I was sore in my low back all week. I think I will look into next week trying to shorten my workouts, but making them more frequent, and more intense.

10/26/2020 Monday Was not feeling well (recovering from a cold or something) Sore right arm from armwrestingling this weekend.

Squat: 270lbs Was leaning a little too far forward on 1st rep. Got a little dizzy and lost it. Fell back with bar. A little banged up. My right upper arm hurts a lot worse now, like a tendon or something, and banged my head on bar.

Wanted to go finish workout, but decided might be smarter to just come back Wednesday and hope Ill be all better by then.

10/28/2020 Wednesday

Bench: 225lb 3x5 had a spotter on last set. felt like he did all the work
Bench 135lb 2x12

Arm hurting again. gonna end workout early. dont wanna aggravate injury. Maybe squat tonight or tomorrow am.

10/29/2020 Thursday

Squat: 270lb 3x5 Did in squat rack. Felt very easy. I think the rack provides psychological safety that lets me lift more.

Press 162.5 3x5 first 2 sets felt like a piece of cake. Stupid right upper arm started hurting real bad before 3rd set. was having trouble grabbing the bar. I managed to just do it anyway.

I wonder if it is some sort of tendonitis in the elbow going up to the shoulder? Seems like it takes a few hours of pain then it goes back to normal. Ended workout, and will not do Chins today because of arm/elbow situation.

10/30/2020 Friday

Squat: 275lbs 3x5 Easy peazy! 3 different guys came over and started talking to me between sets and started chatting, and mentioned how beast mode I was doing squat. Pretty cool! There was a huge muscled guy seated shoulder pressing 315 on the smith machine though... so I still feel like a little bitch.

Press 165 2x5. Pain got unbearable around elbow. I found out that I couldn't hold a 10lb weight in front of me in a front delt raise position. (bad pain around elbow around distal bicep tendon.) Went home and Iced, and worked with a sledgehammer to do raises and holds trying to kind of rehab a little.

11/01/2020 Sunday Afternoon
Got some elbow sleeves to see if helps arm/elbow pain.

Bench: 230lbs 3x5
Bench: 135lbsx12
Bench 145lbx12
Bench 155lbsx10 (AMRAP)
Bench 135lbsx13 (AMRAP)

Pain not as bad as before. Did Burn out drop sets. Pain is not when I am actually benching. But some sort of inflammation is going on.

Row: 135lbs 1 rep. Excruciating Pain in right lower bicep/tendon area. pain radiating from elbow to shoulder. Gonna try to come back tonight, or tomorrow and hit rows, deadlift and chins.

11/02/2020 Monday Afternoon

Squat: 280lbs 3x5 Easy
P. Row: 185lbs 3x5 felt heavy
S. Row: 185lbs 3x5 felt heavy
Press: 167.5 3x5 observer told me that maybe my wrist position is bad. I am laying them back. is this bad? Elbow pain came back after 2nd set, but not as bad. maybe 5/10

11/03/2020 Tuesday Morning

Deadlift: 335lb 1x5 Easy peazy! Much easier than last time (I think I was only doing 315) Rest did me good. Grip was strong

Bench: 235lbs 1x5, 1x4 4th rep spotter helped me a little.
Bench 135lb 1x12
Bench 155lb 1x12
Bench 165lb 1x12 Couldn't do 170lbs after this cause elbow in too much pain.

Chins 3x12 @-135lbs


Plan of action:
1. Go to 2.5 lbs increments on Bench, so that I can keep linear progression
2. Make sure I hit my chins no matter how bad my elbow hurts to push a lot of blood into area to help heal.
3. Add high rep Bicep Curls to Press Days to pump blood into elbow.

11/04/2020 Wednesday Only got 4 hours of sleep. Watched election all night. Really pissed that demonrats are stealing election with fraud in Wisconsin and Michigan.

Squat: 285lbs 3x5
Squat 225lbs 2x5

Press: 170lbs 3x5 Just got super pissed and shook this weight around like it was a toy. I was grunting and slamming weights so hard that every woman in the gym became moist and wanting, and the men sprouted extra hair on their chest just from watching.

P. Row 3x5 190lbs slammed that shit into my chest so hard I think I broke a rib.
S. Row 3x5 190lbs

Chins: -115lbs 3x12

11/06/2020 Friday

Deadlift: 345lbs 1x5

Bench: 235lbs 3x5
Bench: 135lbs 1x12
Bench: 155lbs 1x10
Bench: 165lbs 1x10
Bench: 170lbs 1x10

Chins: -115lbs 3x12

Monday 11/09/2020

Squat: 290lbs 3x5
Squat: 225lbs 2x5

Press: 172.5lbs 3x5
Press: 135lbs 1x5

S. Row: 190lbs 3x5
P. Row: 190lbs 3x5

11/11/2020 Wednesday.

Bench 237.5 lbs 3x5
Bench 135lbs 1x10
Bench 155lbs 1x10
Bench 165lbs 1x10
Bench 170lbs 1x10
Bench 135lbs AMRAP=15

Deadlift: 350lbs 1x5

Chins: -100lbs 3x12
Curls: worked up to 80lbs x10 seated preacher curls.

11/14/2020 Saturday. Had to take 2 days off for Doctors appointments and work. Barely got to gym today an hour before closing. Oh yeah, Doc gave me a steroid injection in my right shoulder for what she thinks is Labral fraying. I hurt my shoulder about 10 years ago working as a street cop, fighting a bad guy. Never been the same.


Squat: 295lbs 3x5. I felt strong as hell today. I was very tempted to slap 3 plates on the bar and just rip out 5 reps. Decided to be boring and wait a few more workouts to get there.

Press: 175lbs 3x5 Feels pretty good. I am having to lean back a little on some of the reps, but nothing too bad. Bicep tendon pain nowhere to be found!

No time for Rows today. Maybe next time.

11/16/2020 Monday

Squat: 300lbs 3x5

Press: 177.5lbs 2x5
Press 177.5 lbs 2x4 Failed 3rd set on last rep. Got super pissed and almost immediately tried again. Failed on last rep again. Fuck it, Im gonna count it and do 180lb next time.

S. Row: 195lbs
P. Row: 195lbs

11/17/2020 Tuesday Bodyweight 279.2lbs BF: 22.9% (Renpho Scale)

Bench: 240lbs 3x5 (felt much lighter than last time)
Bench: 225lbs 1x7 (spotter helped a little on last rep)
Bench: 205lbs 1x5 <1minute rest
Bench: 185lbs 1x5 <1minute rest
Bench: 155lbs 1x5 <1minute rest (Im fucking dying at this point)
Bench 135lbs 1x10 3minutes rest.

Deadlift: 365lbs 1x5 (last rep grip failed and I didnt lock it all the way out, shoulders still rounded forward. Im still gonna count it.)
Deadlift: 315lbs 1x5 easy peazy

Clean and Press: 135lbs 1x5 Did this for a little cardio and for fun

Chins -100lbs 3x12. This weight feels a little too much. Im cheating pretty hard to finish the sets. Ill see if I can clean it up by next week, otherwise maybe deload.

11/18/2020 Wednesday

Squat 1x295lbs Screwed up, and thought this was 305 at first
Squat: 1x305lbs was tough, but not ugly. Immediately afterwards very very sore on hips, and feels like pain radiating down my leg bones. after 10 minutes not getting any better, no way Im gonna finish my sets. Called Workout early. Maybe just need a rest day today and tomorrow, and hit it hard again Friday and Saturday.