Long Time Lurker Gets Serious

[Glen Quagmire]

I have decided to start a journal after some recent life changes. I have been lurking around here a couple of years and thought it was time to make myself accountable. I am currently 41 years old 5?11, 205 lbs, bf%20.8, I want to get to 180 lbs, and bf% of 14-15. I am not so hung up on the #?s as long as my belly and luv handles are gone. I do boxing and Muay Thai 2x a week and have decided to add a day of MMA, mostly grappling and Brazilian Jui Jitsu. I will post my diet in the next post as I type like crap and this is a work out for me :D I will also add some pics later this weekend. My current work out is :

Monday ? 4 mile run (outside 30-35 mins) followed by 90 minutes of Muay Thai and or Boxing training, with 20 mins of HARD calisthenics exercises at the end.

Tuesday ? Shoulders, Traps, Calves
DB Presses 10x30 / 8x 35 /6x40
DB Front Raises 10x20 / 8x25 / 6x30
DB Side Raises 10x15 / 8x20 /6x25
Rear Delt Rows 10x50 / 8x55 / 6x 60
DB Shrugs 10x75 / 8x80
BB Shrugs 10x 120 / 8x150
Seated Calf Raises 30 x 70 / 25x80 / 20x 90 / 50 x 25
Standing Calf Raise 10 x 200 / 8x 220 / 6x240 / 50x20
Spinning Class, I jump in the end of a boot camp class I know the teacher of I do
About 15 mins of abs ? whatever they are doing, sometimes it?s like palates type hip stuff too. I usually follow that with a ? hour to 45 mins a steady rate cardio, 140 beats per min.

Wednesday ? 4 mile run (outside 30-35 mins) followed by 90 minutes of Muay Thai and or Boxing training, with 20 mins of HARD calisthenics exercises at the end.

Thursday - 90 minutes MMA - grappling and Brazilian Jui Jitsu. I haven?t been yet so not sure what this entails.
Bi?s / Tri?s
DB Overhead Ext. 10 x 50 / 8x55 / 6/60
Lying Tri Ext. (Ez Bar not sure what the bar weighs, so plus bar)
30 x 10 / 35 x 8 / 35 x 6
Pushdowns (rope) 10 x 60 / 8 x 70
Straight Bar Curls (not sure what the bar weighs, so plus bar)
50x10 / 55x8 / 60x 6
Hammer DB Curls 10x30 / 8x35 / 6x40
I intend to follow that with a ? hour to 45 mins a steady rate cardio, 140 beats per min.

Friday ? Legs
Squat (smith mach ? back issue)
20 x90 / 15x140 / 12 x180
Leg Ext. ? 20x120 / 15x140 /12x160
SLDL 20 x 125 / 15x175 / 12 215Lying Ham Curls 20 x 90 / 15x 100/ 12x 120
Walking Lunges 20 w/ 35 lb DB?s ? 2 sets
Seated Calf Raises 30 x 70 / 25x80 / 20x 90 / 50 x 25
Standing Calf Raise 10 x 200 / 8x 220 / 6x240 / 50x20

Sat ? Active rest ? a nice relaxed run, or yoga class if I can.

Sunday Chest / Back
Incline DB Press 10 x 60 / 8 x 65 / 6 x 70
Flat Bench Press 10 x 125 / 8 x 145 / 6x 155
DB Fly?s 10 x 35 / 8 x 40 / 6 x 45
Deadlift 10 x 125 / 8x175 / 6x 215
Seated Cable Rows 10 x 120 / 8x 130 / 6x 140
Wide Grip Pull Dows 10 x 137.5 / 8 x 150 / 6 x 162.5
Dips ? Body weight 3 sets of 10
Cardio: ? hour to 45 mins a steady rate cardio, 140 beats per min.

[mom24boys]

Welcome to the funhouse...I mean forum :D

[Glen Quagmire]

Ok here goes the diet, I also take the following supp's all from Trader Joe's
1 Mens multi Vitamin, Omega 3's 3x daily,1 joint formula, and Super Greens *pill form* 3x a day. I tend to be able to stay on my diet during the week, but weekends are over indulged. I try and eat in a keto sort of fashion, I think I do not get enough fat, so its more a high protien low carb. I buy almost all of my meat at trader Joes, some kind of kosher turkey and chicken.

Meal 1 - 1 cup egg whites
1 Mens multi Vitamin, Omega 3's, and Super Greens *pill form*

Meal 2 - 6 oz lean ground Turkey patty +
1 cup of steamed green veggies (brocoli or green beans)

Meal 3- 6 oz chicken breast w/ some bbq sauce
1 cup of steamed green veggies (brocoli or green beans)
Omega 3's, and Super Greens *pill form*

Meal 4- 6 oz sirloin
1 cup of steamed green veggies (brocoli or green beans)

Meal 5 - 6 oz lean ground Turkey patty +
1 cup of steamed green veggies (brocoli or green beans)
Omega 3's, and Super Greens *pill form*

Meal 6 - 5 eggs from TJ's they omega 3 added brown eggs eggs

I drink 1.5 to over 2 gallons of water a day

[Glen Quagmire]

oh yeah 2150 / 304 /41/ try and stay under 30

[Hibiscus09]

Welcome!

http://i29.photobucket.com/albums/c288/hibiscus09/Quag.png

[ScubaDave]

Glen,

Welcome to the forum...

When did you begin this diet and exercise program?

Dave

[orca]

Welcome GQ!

[Glen Quagmire]

Glen,

Welcome to the forum...

When did you begin this diet and exercise program?

Dave

roughly I have eaten this way for a few months, I have been weight training & boxing for years ..... never paid attention to diet, did not have to, but age and metabolism caught up with me.

[Daimozz]

nice work out and diet! welcome to the forums and journalling!

[ScubaDave]

Glen,

Okay - reason I ask was that if anything I was going to suggest that perhaps an additional rest day was warranted in your exercise routine. If you're really taxing yourself during your workouts, then it may be a little much.

In anycase, to drop the weight you're looking to drop, the diet is going to be key, and your diet looks pretty good.

Good luck, and keep the log going - I'm sure you'll see good results.

Dave

[Glen Quagmire]

Monday - 4 mile run (outside 30-35 mins) followed by 90 minutes of Muay Thai and or Boxing training, with 20 mins of HARD calisthenics exercises at the end.
I bought new running shoes and got a nasty blister, so no more running this week :(

Tuesday - Shoulders, Traps, Calves
DB Presses 10x35 / 8x 40 /6x45
DB Front Raises 10x20 / 8x25 / 6x30
DB Side Raises 10x15 / 8x20 /6x25
Rear Delt Rows 10x50 / 8x55 / 6x 60
DB Shrugs 10x75 / 8x80
BB Shrugs 10x 120 / 8x150
Seated Calf Raises 30 x 70 / 25x80 / 20x 90 / 50 x 25
Standing Calf Raise 10 x 200 / 8x 220 / 6x240 / 50x20 - skipped em tonight there was a crowd of 7 or 8 teenagers using it.

Spinning Class, I jumped in the end of a boot camp class,
About 15 mins of abs, push ups
1/2 hour on the elliptacal due to the blister - did not use the heart rate monitor.
Diet stayed in check - as posted for Monday and Tues.

[Glen Quagmire]

Oh yeah thanks to all of you for the support :D

[Nikonguy]

Good looking journal so far Glen Q.

The best shape I've been in as a adult was doing strength training and martial arts at the same time. As I begin to shape up I'm starting to miss the MA part. Too old and fat to hang with the high flying youngsters any more but grappling sports are looking good to me. :D

[Glen Quagmire]

Wednesday - 30 min barefoot walk on the treadmill due to blister (4.0 mph) followed by 90 minutes of Muay Thai and or Boxing training, 3 rounds of sparring (boxing) with 20 mins of HARD calisthenics exercises at the end.

Diet Followed as posted.

[Glen Quagmire]

Thursday - 90 minutes MMA - grappling and Brazilian Jui Jitsu. .
Bi?s / Tri?s
DB Overhead Ext. 10 x 50 / 8x55 / 6/60
Lying Tri Ext. DB's 25 x 10 / 30 x 8 / 35 x 6
Pushdowns (rope) 10 x 60 / 8 x 70
Straight Bar Curls (not sure what the bar weighs, so plus bar)
50x10 / 55x8 / 60x 6
Hammer DB Curls 10x30 / 8x35 / 6x40
Skipped cardio, the MMA kicked my ass, I might have to change my lifting
schedule, the 24 hour fitness near the boxing gym I hate, it was PACKED.
I will have to rethink it.

[Glen Quagmire]

Friday - Legs
Squat (smith mach ? back issue)
20 x90 / 15x140 / 12 x180
Leg Ext. ? 20x120 / 15x140 /12x160
Lying Ham Curls 20 x 90 / 15x 100/ 12x 120
Walking Lunges 20 w/ 35 lb DB?s ? 2 sets
Seated Calf Raises 30 x 70 / 25x80 / 20x 90 / 50 x 25
Standing Calf Raise 10 x 200 / 8x 220 / 6x240 / 50x20
Skipped the SLDL's - Taking the BJJ class last night, I was still feeling it today.
Diiet has been ok today.

[Glen Quagmire]

Good looking journal so far Glen Q.

The best shape I've been in as a adult was doing strength training and martial arts at the same time. As I begin to shape up I'm starting to miss the MA part. Too old and fat to hang with the high flying youngsters any more but grappling sports are looking good to me. :D

I do ok with the youngsters, as I have pretty high cardio, and have learned that landing with QUALITY, beats quanity. The BJJ was way cool, but they are mostly young guys too. I was more impressed by the fact I was paired up at times with a guy I probably had 50 + lbs on (granted he has lots of exp), but he knew how to leverage and control me. I got him down a few times but he could minimize anything I could do. I also noticed he used NO energy, while I was gassed most of the time- (lil bastard :D).

[Glen Quagmire]

Sat - did nuttin, cleaned the house and yard


Sunday Chest / Back
Incline DB Press 10 x 60 / 8 x 65 / 6 x 70
Flat Bench Press 10 x 135 / 8 x 145 / 6x 155
DB Fly?s 10 x 35 / 8 x 40 / 6 x 45
Deadlift 10 x 125 / 8x175 / 6x 215
Seated Cable Rows 10 x 110 / 8x 120 / 6x 130
Wide Grip Pull Dows 10 x 137.5 / 8 x 150 / 6 x 162.5
Narrow Grip Pull Dows 10 x 137.5 / 8 x 150 / 6 x 162.5
Dips ? Body weight 3 sets of 10
Cardio:- 45 mins - 5 @ 4.2 / 35 @6.5mph / 5@ 4.2 mph - forgot hr monitor again :(

Diet was good both days - Sat night had a 10 NY steak - spinach salad w/ blue cheese& olive oil - vin. dressing

[ChocoChick]

Welcome, Glen. :)

[Nikonguy]

Heavy weights and a good steak.....sounds like a great day!:)

[Daimozz]

nice workout.......mind if i pop over for dinner:D?

[Glen Quagmire]

Monday - 4 mile run (outside 30-35 mins) followed by 90 minutes of Muay Thai and or Boxing training, with 20 mins of HARD calisthenics exercises at the end.
5 - 5 min. rounds on the pads

Diet stayed on course as posted abouve .

[Glen Quagmire]

Tuesday - Shoulders, Traps, Calves
DB Presses 10x30 / 8x 35 /6x40
DB Front Raises 10x20 / 8x25 / 6x30
DB Side Raises 10x15 / 8x20 /6x25
Rear Delt Rows 10x50 / 8x55 / 6x 60
DB Shrugs 10x75 / 8x80
BB Shrugs 10x 120 / 8x150
Seated Calf Raises 30 x 70 / 25x80 / 20x 90 / 50 x 25
Standing Calf Raise 10 x 200 / 8x 220 / 6x240 / 50x20
Spinning Class, I jump in the end of a boot camp class I know the teacher of I do
About 15 mins of abs ? whatever they are doing, sometimes it?s like palates type hip stuff too.
Treadmill - (45 mins) 5 @4.2prm 0% / 20 @ 4.2 mph 10% / 10 @ 4.2 mph 6.5% / 10 @ 4.2 mph 3.0 %
Diet as posted * trade steak for 5 oz lean ground beef *
I am going to have to do abs on my own after tonight / the girl who teaches the bootcamp quit, tonight was her last night. I rather do what I am told than have to think for myself ;) and umm I'd probably do anything this girl told me to do :D

[Original Poster]

Welcome Glen !

[Glen Quagmire]

Wednesday - 4 mile run (outside 30-35 mins) followed by 90 minutes of Muay Thai and or Boxing training, with 20 mins of HARD calisthenics exercises at the end.

Diet as posted above, + I ate an Atkins Lo Carb - Protien bar after Muay Thai, I WAS STARVING :D

[Glen Quagmire]

Thursday - 90 minutes MMA - grappling and Brazilian Jui Jitsu. The regular teacher was back (his wife had a baby), I thought it was great I was GASSED, and acually learned something I can use.
Bi?s / Tri?s
DB Overhead Ext. 10 x 65 / 8x70/ 6/75
Lying Tri Ext. (Ez Bar not sure what the bar weighs, so plus bar)
30 x 10 / 35 x 8 / 35 x 6
Pushdowns (rope) 10 x 60 / 8 x 70
Straight Bar Curls (not sure what the bar weighs, so plus bar)
50x10 / 55x8 / 60x 6
Hammer DB Curls 10x30 / 8x35 / 6x40
Walked on the treadmill 25 mins at 4 mph 0 % incline, the MMA had me wiped the Fugg out :)

[orca]

Thursday - 90 minutes MMA - grappling and Brazilian Jui Jitsu. The regular teacher was back (his wife had a baby), I thought it was great I was GASSED, and acually learned something I can use.
Bi?s / Tri?s
DB Overhead Ext. 10 x 65 / 8x70/ 6/75
Lying Tri Ext. (Ez Bar not sure what the bar weighs, so plus bar)
30 x 10 / 35 x 8 / 35 x 6
Pushdowns (rope) 10 x 60 / 8 x 70
Straight Bar Curls (not sure what the bar weighs, so plus bar)
50x10 / 55x8 / 60x 6
Hammer DB Curls 10x30 / 8x35 / 6x40
Walked on the treadmill 25 mins at 4 mph 0 % incline, the MMA had me wiped the Fugg out :)

Nice workouts :) ...keep it going.

[Glen Quagmire]

Friday - Legs
Squat (smith mach ? back issue)
20 x90 / 15x140 / 12 x180
Leg Ext. ? 20x120 / 15x140 /12x160
SLDL 20 x 125 / 15x175 / 12 215Lying Ham Curls 20 x 90 / 15x 100/ 12x 120
Walking Lunges 20 w/ 35 lb DB?s ? 2 sets
Seated Calf Raises 30 x 70 / 25x80 / 20x 90 / 50 x 25
Standing Calf Raise 10 x 200 / 8x 220 / 6x240 / 50x20
Diet as posted

Saturday - 2.5 mile run, 90 min. yoga class, I need to make this reguarly. I have not been in MONTHS, I find when doing the MMA , bjj is really had on my hips as they are so tight. I know I do not stretch near as much as I should.

Diet is good, as posted going to have bbq chicken, salad, and a baked sweet potato tonight for dinner while watching the fights.

[Daimozz]

those are some pretty intense workouts ......keep it up !!!

[Glen Quagmire]

Sunday Chest / Back
Incline DB Press 10 x 60 / 8 x 65 / 6 x 70
Flat Bench Press 10 x 125 / 8 x 145 / 6x 155
DB Fly?s 10 x 35 / 8 x 40 / 6 x 45
Deadlift 10 x 125 / 8x175 / 6x 215
Seated Cable Rows 10 x 120 / 8x 130 / 6x 140
Wide Grip Pull Dows 10 x 137.5 / 8 x 150 / 6 x 162.5
Dips - Body weight 3 sets of 10
Cardio - No cardio today, wanted to get home to see the hockey game.
Abs- Decline bench sit ups 3x20
Decline bench twist sit ups 2 x 40

[Glen Quagmire]

Monday - 4 mile run (outside 30-35 mins) followed by 90 minutes of Muay Thai and or Boxing training,did sparing 5 rounds with a guy bigger and younger than me, I out quicked him, every round, he only landed 1 big shot (got my ear not the jaw, so I fought it off). with 20 mins of HARD calisthenics exercises at the end.
Diet is as posted above, + 3 strawberry's, they were fresh and real ripe, I could not say no :D

[Glen Quagmire]

Tuesday ? Shoulders, Traps, Calves
DB Presses 10x30 / 8x 35 /6x40
DB Front Raises 10x20 / 8x25 / 6x30
DB Side Raises 10x15 / 8x20 /6x25
Rear Delt Rows 10x50 / 8x55 / 6x 60
DB Shrugs 10x75 / 8x80
BB Shrugs 10x 120 / 8x150
Seated Calf Raises 30 x 70 / 25x80 / 20x 90 / 50 x 25
Standing Calf Raise 10 x 200 / 8x 220 / 6x240 / 50x20
Spinning Class, Treadmill about 20 min's at 4.2 mph, no incline, I was watching the hockey game as the wings came back, I lost focus and gave in and watched the end of the game :(

[Glen Quagmire]

Wednesday - 4 mile run (outside 30-35 mins) followed by 90 minutes of Muay Thai and or Boxing training, with 20 mins of HARD calisthenics exercises at the end.

I had to walk a few blocks in tonights run, calf kind of cramped up ?
I work grave shift - so today I slept like crap, I dragged a$$, through tonight
Diet is in check

I am off work untill Tuesday night as of 7 am Thurs :)
I try and turn my clock around, so I will sleep about 4-5 hours after work, get and do my bi's / tri's and head to MMA tomorrow. I also am gonna get a digital camera, this weekend and get some pics posted, so I can keep track of progress (I hope).

[orca]

Really nice workouts and greta job on the cardio, you're kicking butt! :D

[Glen Quagmire]

Friday - Day off of work, worked around the house and did errands took all damn day, no work out :(

Sat
Legs
Squat (smith mach ? back issue)
20 x90 - 4 sets
Leg Ext. ? 20x120 - 4 sets
SLDL 20 x 125 - 4 sets
Lying Ham Curls 20 x 90 - 4sets
Seated Calf Raises 20x 90 - 4 sets
went lighter more reps, so I could do some cardio and a yoga class, I still feel
WAY to tight in the hips doing the MMA. I did 30 mins treadmill at 6.5 mph - 90 min yoga class .
Diet was shot to hell, went to a friends to watch the UFC, did not drink any beer, but did eat ice cream, and LOTS of cheese popcorn :(

Sunday- I felt kind of slugish, maybe from eating all the crap ? I took a walk in the hills about 1 hour.

Monday- Chest / Back
Incline DB Press 10 x 60 / 8 x 65 / 6 x 70
Flat Bench Press 10 x 125 / 8 x 145 / 6x 155
DB Fly?s 10 x 35 / 8 x 40 / 6 x 45
Deadlift 10 x 125 / 8x175 / 6x 215
Seated Cable Rows 10 x 120 / 8x 130 / 6x 140
Wide Grip Pull Dows 10 x 137.5 / 8 x 150 / 6 x 162.5
Dips ? Body weight 3 sets of 10
Cardio: ? treadmill 30 mins at 4.5 mph
No Muay Thai - gym closed - moved Sundays work out to Monday
Diet is fine, doing all my cooking for the week.

[Glen Quagmire]

90 min yoga class, still have the tight hips when doing BJJ :(

Tuesday - Shoulders, Traps, Calves
DB Presses 10x40 / 8x 45 /6x50
DB Front Raises 10x20 / 8x25 / 6x30
DB Side Raises 10x15 / 8x20 /6x25
Rear Delt Rows 10x50 / 8x55 / 6x 60
DB Shrugs 10x75 / 8x80
BB Shrugs 10x 120 / 8x150
Seated Calf Raises 30 x 70 / 25x80 / 20x 90 / 50 x 25
Standing Calf Raise 10 x 200 / 8x 220 / 6x240 / 50x20
Spinning Class & 25 mins treadmill at 4.2 mph 0 incline,
I had no energy tonight.

[Glen Quagmire]

Wednesday - 4 mile run (outside 30-35 mins) followed by 90 minutes of Muay Thai and or Boxing training, with 20 mins of HARD calisthenics exercises at the end.

Diet as posted, I gained 3 lbs :(, cheated as I said on Sat I didn't think 3 lbs worth :( I blocked a kick tonight, shin to shin, this ones gonna be bad. I have been icing it all night at work, hope it doesn't swell to much !

[Husky Bob]

just stopping by to check you out!

you're doing great so far! I'm not into MMA or running so long, but I certainly admire the effort and dedication for it!

I'll be stopping by from time to time.

Bob (Husky Bob's Workout Journal)

[Glen Quagmire]

Thursday - 90 minutes MMA - grappling and Brazilian Jui Jitsu. They had us do these 30 second and then 1 min of wrestling, kicked my a$$ :D. I did 5 rounds on the mitts with my boxing coach, i was early and his private was a no show, with I could afford 100 bucks an hour, but I would show !!! His loss, my gain.

DB Overhead Ext. 10 x 65 / 8x70/ 6/75
Lying Tri Ext. (Ez Bar not sure what the bar weighs, so plus bar)
30 x 10 / 35 x 8 / 35 x 6
Pushdowns (rope) 10 x 60 / 8 x 70
Straight Bar Curls (not sure what the bar weighs, so plus bar)
50x10 / 55x8 / 60x 6
Hammer DB Curls 10x30 / 8x35 / 6x40

15 mins treadmill 4.0 mph 0 incline

[Glen Quagmire]

Friday - Legs
Squat (smith mach ? back issue)
20 x90 / 15x140 / 12 x180
Leg Ext. ? 20x120 / 15x140 /12x160
Lying Ham Curls 20 x 90 / 15x 100/ 12x 120
Walking Lunges 20 w/ 35 lb DB's ? 2 sets
Seated Calf Raises 30 x 70 / 25x80 / 20x 90 / 50 x 25
Standing Calf Raise 10 x 200 / 8x 220 / 6x240 / 50x20

Diiet has been so - so. I went to a retirement lunch for a guy, lost the fight with some cheesecake :D, it was damn good though. I just woke up after a litlle sleep, gonna try and catch a yoga class tonight. I noticed last night doing MMA that my hips while far from flexable were better than they have been.

[Glen Quagmire]

oh yeah, I had posted I was going to get a digital camera, and get some pic's up ......... well some unexpected drains on the wallet popped up :( soon though

[BigBT]

Good looking strength on the extensions and curls. That's a ton of reps, though. Cut those in half and you should see the weight really start to move up. And if you are going to lose a fight, cheesecake is a worth opponent. :)
Best of luck to you. I look forward to following your journal.

[Glen Quagmire]

Sat - 30 min run on treadmill at 6.5 mph
90 min yoga class, still have the tight hips when doing BJJ

Sunday Chest / Back
Incline DB Press 10 x 60 / 8 x 65 / 6 x 70
Flat Bench Press 10 x 125 / 8 x 145 / 6x 155
DB Fly?s 10 x 35 / 8 x 40 / 6 x 45
Deadlift 10 x 125 / 8x175 / 6x 215
Seated Cable Rows 10 x 120 / 8x 130 / 6x 140
Wide Grip Pull Dows 10 x 137.5 / 8 x 150 / 6 x 162.5
Dips - Body weight 3 sets of 10
Cardio - No cardio today, wanted to get home to see the hockey game.
Abs- Decline bench sit ups 3x20
Decline bench twist sit ups 2 x 40

Diet is good as posted.

[Glen Quagmire]

Good looking strength on the extensions and curls. That's a ton of reps, though. Cut those in half and you should see the weight really start to move up. And if you are going to lose a fight, cheesecake is a worth opponent. :)
Best of luck to you. I look forward to following your journal.

I guess I still do most of my leg stuff, med weight lots of reps, I was a hockey player, sort of stick with what I know. I also have knee issues, when I lift heavy it seems to act up.

[Glen Quagmire]

Monday - 3 mile run (outside 30-35 mins) followed by 90 minutes of Muay Thai and or Boxing training, with 20 mins of HARD calisthenics exercises at the end. I did my sparring with a pro tonight, took a beating :)

Diet as posted

[Glen Quagmire]

Tuesday - Shoulders, Traps, Calves
DB Presses 10x35 / 8x 40 /6x45 (up 5lbs)
DB Front Raises 10x20 / 8x25 / 6x30
DB Side Raises 10x15 / 8x20 /6x25
Rear Delt Rows 10x60 / 8x65 / 6x 65 - (up 5 lbs)
DB Shrugs 10x75 / 8x80
BB Shrugs 10x 120 / 8x150
Seated Calf Raises 30 x 70 / 25x80 / 20x 90 / 50 x 25
Standing Calf Raise 10 x 200 / 8x 220 / 6x240 / 50x20
Spinning Class, 20 mins abs, treadmill 5 min at 4.2 mph 0% incline, 10 min at 4.2 mph 10% incline, 10 min at 4.2 mph 6.5% incline, 10 min at 4.2 mph 3.5% incline. I have slacked some on the cardio, probably why some of the weight gain :( anyhoo this really kicked my ass tonight. I decided I can't cut corners on this, and I want to get to 30 mins at 10 % inclince asap :)
Diet is good as posted. I really want to get the scale movind downward !!

[flywheel99]

glen,

just checking out your workouts. i noticed the running that you're doing.

are you training for a race? 5k, 10k, ? or just getting in 30-4- minutes of cradio? this summer i've added in some big (for me) running goals - plus the weight training.

welcome and goodluck!

[Glen Quagmire]

glen,

just checking out your workouts. i noticed the running that you're doing.

are you training for a race? 5k, 10k, ? or just getting in 30-4- minutes of cradio? this summer i've added in some big (for me) running goals - plus the weight training.

welcome and goodluck!

I am not training for a race, I don't know I might do a triatholon in the late summer. I have done them in the past. I actually like to run outside, I don't have time to do it often enough, I find that if I skip it at the gym often times it stays skipped. I run with a couple of the pro fighters out of whre I train. I find it helps since they are WAY younger then me, I have to push to keep pace. I want to drop 15 or so lbs.

[Glen Quagmire]

Wednesday - 4 mile run (outside 30-35 mins) followed by 90 minutes of Muay Thai and or Boxing training, with 20 mins of HARD calisthenics exercises at the end. Tonight it was all plyometrics.

Dropped 2 lbs this week, again have to really stay focused on the cardio.

[orca]

Morning Glen, I haven't been by for a while....workouts are looking very strong! Keep up the nice work. Kevin

[Glen Quagmire]

Thursday - 90 minutes MMA - grappling and Brazilian Jui Jitsu.
I am loving the BJJ did 1 min sparring on the ground, I been getting beat pretty bad, out of 5 tonight 2x I did not get submitted / or choked :)

DB Overhead Ext. 10 x 70 / 8x80/ 6/85 - up 10 lbs
Pushdowns (rope) 10 x 60 / 8 x 70
Straight Bar Curls (not sure what the bar weighs, so plus bar)
50x10 / 60x8 / 70x 6 - up 10 lbs
Hammer DB Curls 10x30 / 8x35 / 6x40
Alternating DB Curls 10x30 / 8x 35 / 6 x 40
Decline bench sit ups 4 sets 25 / Roman Chair Leg Raises 4 sets 25

Treadmill 5 min at 4.2 mph / 15 Min 10 % incline 4.2 mph hr 145 -150 / 15 min 6.5 % incline 4.2 mph hr 122-125 / 5 min at 4.2 mph 0 % incline
I must have been really gassed Tuesday this was not that hard, I cut it short because I had to go to work :)

[Glen Quagmire]

Friday - went and had this "Deep" cleaning done at the dentist, it was not like the usual cleaning. I had novacane (sp?) and she was in my mouth about 90 mins. I was drained after so I skipped the gym (legs).

Sat. - I worked with a guy in my BJJ class, he is a brown belt. He showed me some stuff and I help mitts and pads for him, and showed him some stuff.
I also went to yoga 90 mins. I am gonna prep my food, weigh and marinade it, clean the house, and take a walk later
Diet has been in check - Friday night I went to the deli and got some chicken noodle soup, I did NOT feel like chewing anything.

Also I work grave (3rd) shift. I and off Fri / Sat nights. I went to be at 8:30 pm Friday and slept to 8 am Sat straight, thats HUGE for me :D

[Glen Quagmire]

Sunday Chest / Back
Incline DB Press 10 x 60 / 8 x 65 / 6 x 70
DB Bench Press 10 x 70 / 8 x 75 6x 80
DB Fly?s 10 x 40 8 x 40 / 6 x 45
Deadlift 10 x 125 / 8x175 / 6x 215
Seated Cable Rows 10 x 112.5 / 8x125 /6 x137.5
Wide Grip Pull Dows 10 x 125 8 x 137.5 / 6 x 150
Dips - Body weight 3 sets of 10
Abs- Decline bench sit ups 3x20
Decline bench twist sit ups 2 x 40
Leg Raised 2 sets 20
Cardio - Treadmill 5 min @ 4.2 mph 0% incline
/ 25 mins 4.2 mph 10 % incline / 5 min @ 4.2 mph 0% incline
Yesterday I did lots of Muay Thai clinches with a guy way bigger than me, my upper back and neck are feeling it today :(
I gotta remember to check my ego

[Glen Quagmire]

Monday - 4 mile run (outside 30-35 mins) followed by 90 minutes of Muay Thai and or Boxing training, with 20 mins of HARD calisthenics exercises at the end.

Diet is as posted, added 1 peach a girl at work gave me :D
Neck is not as bad today, could be better.

[Glen Quagmire]

Tuesday - Shoulders, Traps, Calves
DB Presses 10x40 / 8x 45 /6x50
DB Front Raises 10x20 / 8x25 / 6x30
DB Side Raises 10x15 / 8x20 /6x25
Rear Delt Rows 10x50 / 8x55 / 6x 60
DB Shrugs 10x75 / 8x80
BB Shrugs 10x 120 / 8x150
Seated Calf Raises 30 x 70 / 25x80 / 20x 90 / 50 x 25
Standing Calf Raise 10 x 200 / 8x 220 / 6x240 / 50x20
Abs - hanging leg raises 3 sets 20 / decline sit ups w twist 3 sets 20
leg lifts on swiss ball 3 sets 20
Spinning Class / Treadmill, 5 min 4.2 mph % / 20 min 4.2 at 10 % / 10 min 4.2 at 6.5 % / 5 min 4.2 at 0%
Diet as posted

[Glen Quagmire]

Wednesday - 4 mile run (outside 30-35 mins) followed by 90 minutes of Muay Thai and or Boxing training, with 20 mins of HARD calisthenics exercises at the end.

I really Pushed the pace on the run. I did sparring tonight 2 rounds with guys my level, I might be a little better, 2 rounds with a kid thats a pro, I only took 1 knee to the body, and one good leg kick. I backed him off, and really nailed him with a rt to the body. I think the body shot bought me and easier go of it. I really banged him good in the ribs, a good thud, not a slap :D

Diet is in check, lost 2 lbs this week :D :D

[Glen Quagmire]

Thursday - 90 minutes MMA - grappling and Brazilian Jui Jitsu. .
We did this thing, you pick your partner up over your shoulder and carry him, from 1 end of the gym to the other,switch and so on, as fast as you can. I did the most in the class, and I had the biggest guy :D
I did pretty well in the 1 min sparring, I did not get submitted or choked out. I did not do much of anything to my partner, again the big guy, but this is the 1st time I kept him in check .... for 60 seconds anyway :)

Bi's / Tri's
DB Overhead Ext. 10 x 50 / 8x55 / 6/60
Lying Tri Ext. DB's 25 x 10 / 30 x 8 / 35 x 6
Pushdowns (rope) 10 x 60 / 8 x 70 / 6 x 80
Straight Bar Curls (not sure what the bar weighs, so plus bar)
50x10 / 55x8 / 60x 6
Alt. DB Curls 10x30 / 8x35 / 6x40

No treadmills open at the gym, so I decided WTF,
I did HIIT on the stepmill 20 mins,
speed intervals 8 x at level 6 - 7 x at level 20
1 min 20 sec each interval
thought I was gonna puke after I was done

Diet as posted, + a BIG orange

[Glen Quagmire]

Friday - missed work out, my buddy's wife had a baby, so I worked his shift.
Diet was good as posted.

Sat. - I worked with a guy in my BJJ class, he is a brown belt. He showed me some stuff and I help mitts and pads for him, and showed him some stuff. I want to do this as much as I can, I learn tons with the guy as it helps so much having him tell me each step as I repeat the moves. I actually have a few that I can get through without thinking too much :D
I also went to yoga 90 mins.
Diet was not so good, went to watch the UFC, had some bbq ribs, I had 2 ears of corn and 1 baked potato :( I did however not drink any beer or eat any of the chips ect. :)

Sunday Chest / Back
Incline Press 10 x 95 / 8 x 105 / 6 x 115
DB Bench Press 10 x 125 / 8 x 145 / 6x 165
DB Fly?s 10 x 40 8 x 40 / 6 x 45
Deadlift 10 x 125 / 8x175 / 6x 215
Seated Cable Rows 10 x 112.5 / 8x125 /6 x137.5
Wide Grip Pull Dows 10 x 125 8 x 137.5 / 6 x 150
Dips - Body weight 3 sets of 10
Abs- Decline bench sit ups 3x20
Decline bench twist sit ups 2 x 40
Leg Raised 2 sets 20
Cardio - Treadmill 5 min @ 4.2 mph 0% incline
/ 20 mins 4.2 mph 10 % incline / 10 min @ 4.2 mph 6.5% incline / 5 min 4.2 mph 0%
Diet is back on track as posted.

[Glen Quagmire]

Monday - 4 mile run (outside 30-35 mins) followed by 90 minutes of Muay Thai and or Boxing training, with 20 mins of HARD calisthenics exercises at the end.
I did 4 rounds of blocking kicks and countering, my shins took a beating even with the shin guards on :(

Diet is dead on.

[Nikonguy]

Monday - 4 mile run (outside 30-35 mins) followed by 90 minutes of Muay Thai and or Boxing training, with 20 mins of HARD calisthenics exercises at the end.
I did 4 rounds of blocking kicks and countering, my shins took a beating even with the shin guards on :(

Diet is dead on.

Ouch! I remember those kinds of drills:(
Your workouts look great and congrats on getting the ever-elusive diet in line.

[Glen Quagmire]

Tuesday - Shoulders, Traps, Calves
DB Presses 10x40 / 8x 45 /6x50
DB Front Raises 10x20 / 8x25 / 6x30
DB Side Raises 10x15 / 8x20 /6x25
Rear Delt Rows 10x50 / 8x55 / 6x 60
DB Shrugs 10x75 / 8x80
BB Shrugs 10x 120 / 8x150
Seated Calf Raises 30 x 90 / 25x 115 / 20x 135 / 50 x 45
Standing Calf Raise 10 x 200 / 8x 220 / 6x240 / 50x20
Abs - hanging leg raises 3 sets 20 / decline sit ups w twist 3 sets 20
leg lifts on swiss ball 3 sets 20
Spinning Class / Treadmill, 5 min 4.2 mph % / 20 min 4.2 at 7.5 % / 5 min 4.2 at 0%
I bought new running shoes, 1st day in them, I cut the treadmill short, didn't want to get any blisters.
Diet as posted + 1 of the 50 cent bags of peanuts, on the way to work, had the munchies real bad.

[Glen Quagmire]

Ouch! I remember those kinds of drills:(
Your workouts look great and congrats on getting the ever-elusive diet in line.

Thanks for the support, yeah the shins are full of lumps and my knees are bruised up pretty good. I have been Thai boxing for years, doing the blocks is what usually gets rid of the "I watch UFC, I am gonna be a fighter" guys. I wish I was still fast enough to always stay on the offensive, so I wouldn't have to block so much ...... sux getting old sometimes :( I was with a lefty too, so that always makes things worse.

[Glen Quagmire]

Wednesday
1.5 mile run, sprints - sprint then walk back, and go again no rest
50 yards 5x
100 yards 5x
Line touch - goal line 5 / 10 / 15 / 20 / 25 - touch each line back to the goal line, about 1 min rest, did that 3 times - box jumps 3 sets 10.
90 minutes of Muay Thai and or Boxing training, with 20 mins of HARD calisthenics exercises at the end.
I took another kick to the knee, I think I am going to work hands only for a couple of weeks. I need to let my knee heal up, its just a bruise, probably a bit of a bone bruise (?). I aggravate it every couple of days. I guess I still have a hockey mentality "don't be a little girl push through it"

Diet is good, as posted. I lost a 1/2 lb this week, hoped for more :( but its better than the alternative.

[Glen Quagmire]

Thursday - 90 minutes MMA - grappling and Brazilian Jui Jitsu. The regular teacher was back (his wife had a baby), I thought it was great I was GASSED, and acually learned something I can use.
Bi?s / Tri?s
DB Overhead Ext. 10 x 65 / 8x70/ 6/75
Lying Tri Ext. (Ez Bar not sure what the bar weighs, so plus bar)
30 x 10 / 35 x 8 / 35 x 6
Pushdowns (rope) 10 x 60 / 8 x 70
Straight Bar Curls (not sure what the bar weighs, so plus bar)
50x10 / 55x8 / 60x 6
Hammer DB Curls 10x30 / 8x35 / 6x40
Walked on the treadmill 30 mins at 4 mph 0 % incline, my knee doesn't but it is swollen up, looks kind of puffy, and the other one has a big bruise :(
diet is good as poster + 1 carton of Muscle Milk

I work 3rd shift and head to the gym right after work on Fridays for legs, I am going to go and do legs, with my knee's I am going to keep it light. I am gonna get some sleep watch the NHL draft, I hope the hawks take Kane, and I have to admit, Calgary (Keenan / Sutter) was nuts, Acoin is too slow for the "new" NHL at 4 mill the hawks did good for a change :D :D

[Glen Quagmire]

Friday - Legs
Squat (smith mach ? back issue)
15 x 50 - 3 sets
Leg Press - 20x 90 3 sets
SLDL - 10 x 90 - 3 sets
Step Ups - body weight - 3 sets 20 each leg
No cardio, knee does not hurt but it looks swollen "puffy" is what a girl at the gym said :(
I am catchin a nap, gonna watch the hawks draft Kane :D :D
Tomorrow - Yoga , and watch lots of the ultimate fighter marathon, and finals. I am gonna keep an ice bag on the knee as much as I can take, all weekend.

[Glen Quagmire]

Sat. - I worked with a guy in my BJJ class, he is a brown belt. He showed me some stuff and I help mitts and pads for him, and showed him some stuff. I want to do this as much as I can, I learn tons with the guy as it helps so much having him tell me each step as I repeat the moves.

Diet was OK, cheated some watching the fights .

Sunday, missed work out overslept :(
I had to spend what time I had before I went to work prep'ing my food.
I did some push ups and sit ups at the house.

Diet was good

[Glen Quagmire]

Monday - Spinning class - no run today, gave my knee a break.
90 minutes of Muay Thai and or Boxing training, with 20 mins of HARD calisthenics exercises at the end. I worked pads and the heavy bag, I am staying off leg checks for at least a week, my leg needs to heal up :(
Diet is good as posted, I did a re-feed over the weekend, I watched the UFC and probably ate too much (is there such a thing ? :D )

[Glen Quagmire]

Tuesday - Shoulders, Traps, Calves
DB Presses 10x40 / 8x 45 /6x50
DB Front Raises 10x20 / 8x25 / 6x30
DB Side Raises 10x15 / 8x20 /6x25
Rear Delt Rows 10x50 / 8x55 / 6x 60
DB Shrugs 10x75 / 8x80
BB Shrugs 10x 120 / 8x150
Seated Calf Raises 30 x 70 / 25x80 / 20x 90 / 50 x 25
Standing Calf Raise 10 x 200 / 8x 220 / 6x240 / 50x20
Spinning Class - treadmill 45 mins 4.4 mph 0 % incline, knee feels better. I am running sprints tomorrow, so I thought I would give it one more day of light work.

Diet is good

[Nikonguy]

Holy Crap Glen! Some monster workouts you are doing there! Kudos man.:)

[BigBT]

A belated welcome to the forums, Glen. Serious reps in your workouts. Great work.

[Glen Quagmire]

Wed. - 90 minutes of Muay Thai and or Boxing training, with 20 mins of HARD calisthenics exercises at the end. I worked pads and the heavy bag, I am staying off leg checks for at least a week, my leg needs to heal up.

I went to run sprints tonight, jogged about a mile, stretched some and then BAM
1st sprint I felt a pain in the front of my rt leg - high in the quad, almost parallel to my balls (sorry about too much info) bottom of my hip flexor ? I am still able to walk and slow jog ok, but the sprints were killing me. I am fairly flexible person, so I am wondering if anyone has any info on this sort of thing. I am going to post a question in the over 35 thread too.

Diet is good as posted

I am really nervous about this leg thing :(

[Glen Quagmire]

BigBT and Nikon guy thanks for the support, I am grateful !!!

[Glen Quagmire]

I went to a Sports Med. Dr. that boxes where I do. Thank god as I was able to get in without an appt. I pulled my rectus femonis (sp?) in both legs, the right is much worse. You can actually feel the tear :( . I feel ok about it, he has me in for treatment with a physical therapist 3x a week for 2-3 weeks. I did not work out Thurs / Friday. I am allowed to swim and walk on the treadmill for cardio, no incline. I have wanted to get swimming into my workouts, there is no pool at my gym. I can go to the public pool by my house, they have a lap swim every day, and this should get me off my a$$ :D

Saturday -
DB Overhead Ext. 10 x 70 / 8x75 / 6/80
Pushdowns (rope) 10 x 70 / 8 x 80 / 6 x 90
Overhead Extensions(rope) 10 x 70 / 8 x 80 / 6 x 90
Alt. DB Curls 10x30 / 8x35 / 6x35
DB Hammer Curls 10x30 / 8x35 / 6x35
Preacher Curls 10x55 / 8x 70 / 6 x 80
30 min treadmill at 4.2 mph 0 % incline

Diet has been good, as posted, last night went out and had Thai food, nothing too bad, I know there is LOTS of sugar in the sauce though.

I also am to do no lifting with my legs, untill the Dr. says ok, I can really feel it in my legs when I carry the weights to and from :(

[Glen Quagmire]

Sunday Chest / Back
Incline Press 10 x 85 / 8 x 105 / 6 x 115
Flat Bench Press 10 x 125 / 8 x 145 / 6x 155
DB Fly?s 10 x 30 / 8 x 40 / 6 x 40
Seated Cable Rows 10 x 87.5 / 8x 100 / 6x 112.5
Wide Grip Pull Dows 10 x 112.5 / 8 x 125 / 6 x 137.5
Dips ? Body weight 3 sets of 10
Barbell Rows 10x 50 / 8 x70 / 6x80
Cardio: - hour to 40 mins @ 4.0 mph 0% incline

I dropped the weight down some, like I said I can feel it in my legs moving the heavy db's or plates around :(

Diet is as posted, I did eat 2 BBQ chicken breasts a coworker brought in.
I have the therapy session tomorrow,
then I am going to try and go swim laps :D

[Glen Quagmire]

Monday
Physical Therapy, I am doing exercises that are are for flexability, and some isolated strength type stuff in my hips / quads.

Swimming - I went for the first time today HOLY $hit was it hard, I could barely hold my hands up at boxing. My lats are still on fire! :D
50 Meter pool - 20 laps / 12 freestyle / 8 breast stroke


90 minutes of Muay Thai and or Boxing training, with 20 mins of HARD calisthenics exercises at the end. I am only doing boxing due to the tears in my quads, I like pure boxing the best so I am ok with it.

Diet is good as posted

I have PT 3 times this week and next, then I will probably cut it down to 1 or 2

[Glen Quagmire]

Tuesday - went to MMA class, work schedule change - 90 mins BJJ - 1/2 hour after class working on guard passes :)

Shoulders, Traps
Military Presses 10x65 / 10 x 75 - 3 sets
DB Front Raises 10x15 / 10 x 20 3 sets
DB Side Raises 10x15 - 4 sets

DB Shrugs 10x75 2 sets
BB Shrugs 10x 120 - 2 sets

I stayed a little lighter, more reps, I felt some twinges in my legs from the pulled muscle in BJJ tonight.
I did 15 mins on the treadmill 4.0, but it short to get in some hot tub time with my legs ....... I did not want to sit and relax in the hot tub, it was for medicinal purposes :D
Diet is - soso as posted+ 1 large bag of microwave popcorn at work

[Glen Quagmire]

Wed. - Went to a BBQ and to see the fireworks, I drank no beer :)
I ate coleslaw, fruit and bbq chicken breasts. I ate lots of fruit.
I took a walk in the morning about 45 mins.


Thurs -
I went to BJJ, and did some grappeling after class. I actually submitted a guy who is WAY more advanced than me, I was pretty excited by it.

Swimming - 20 laps (50 m) 13 free / 7 breast

Diet is ok, finishing off the leftovers :D

[Glen Quagmire]

Friday - Swimming 20 laps - 13 free / 7 breast
PT session, I ran 1 mile on the treadmill, no real pain, the PT guy was happy.
Drove to Vegas, diet is not to good, 3 beers, had a big steak dinner :)

Sat. - attending a reunion in Vegas, Diet was shot too hell, lots of eating and drinking beer :(

Sunday Chest / Back
Incline Press 10 x 105 / 8 x 125 / 6 x 145
Flat Bench Press 10 x 125 / 8 x 145 / 6x 155
DB Fly?s 10 x 40 - 3 sets
Deadlift 10 x 125 / 8x175 / 6x 215
Seated Cable Rows 10 x 100 / 8x 112.5 / 6x 125
Wide Grip Pull Dows 10 x 137.5 / 8 x 150 / 6 x 162.5
Dips ? Body weight 3 sets of 10
Cardio: 30 mins 4.0 0% incline

Diet back in check

[Glen Quagmire]

Monday
PT - did my strengthening exercises, tried another controlled run on the tread mill 1 mile at 5.5 mph - no pain ... I'm hoping :)

Swimming 20 laps (50meter) 13 free 7 breast

90 minutes of Muay Thai and or Boxing training, ( I did sparring tonight 4 rounds.) caught one in the snot locker :(
with 20 mins of HARD calisthenics exercises at the end.

Diet is dead as posted

[Nikonguy]

Take it easy on the head shots Glen! Keep up the GREAT work!

[Glen Quagmire]

Tuesday -Shoulders, Traps, Calves
DB Presses 10x30 / 8x 35 /6x40
DB Front Raises 10x20 / 8x25 / 6x30
DB Side Raises 10x15 / 8x20 /6x25
Rear Delt Rows 10x50 / 8x55 / 6x 60
DB Shrugs 10x75 / 8x80
Seated Calf Raises 30 x 70 / 25x80 / 20x 95 / 50 x 45

I did the spinning class, I think it was too soon. The knots in my legs where the tears are located are VERY sensitive :( . I have Phys Therapy tonight, so we shall see.

Diet is good, the belly looks bigger, think I did some damage in Vegas

[Glen Quagmire]

Take it easy on the head shots Glen! Keep up the GREAT work!


Thanks man

[Glen Quagmire]

Wednesday-
I had a PT session my legs were hurting from cycling last night, so I did the usual exercises, no running, longer w/ ice packs at the end :(

Swimming 16 laps 8 free / 8 breast - pool was packed tonight, so I cut a few laps short. I went in the slow lane and walked 2/3 laps (to the deep end and back) ran sorta 4 laps, did 2 laps side shuffles (boxing) 2 laps walking backwards, I dunno what the hell I was doing, just made it up :)


90 minutes of Muay Thai and or Boxing training, with 20 mins of HARD calisthenics exercises at the end.

I am 1.5 lbs, Vegas ..... I knew it.
Diet is good.

[Glen Quagmire]

Thursday - 90 minutes Brazilian Jui Jitsu.
Was a hard class, I worked my a$$ off, it's hot too.
Bi's / Tri's
DB Overhead Ext. 10 x 65 / 8x75/ 6/75
Pushdowns (rope) 10 x 60 / 8 x 70 / 6x 80
Hammer DB Curls 10x30 / 8x35 / 6x35
Alt. DB Curls, 10x 30 / 8x30 / 6 x 35
Preacher curls 10x 60 / 8x 70 / 4x80 -gassed at 4
Dips - Bodyweight 10 x 3 sets
Walked on the treadmill mins at 4 mph 0 % incline, the BJJ had me wiped, and I have PT for the legs 1st thing in the morning, I will probably do 15 mins or so light running.

Diet is good, as posted went to Chipotle with the BJJ trainer, he starts training for a fight Monday, so I had a chicken burrito bol, I got the pleasure of watching someone else CHOW !

[Glen Quagmire]

Friday - went to Phys Therapy , did 15 mins on the treadmill at 6.0 mph... No pain :) I was given clearance to run 1 lap walk 1 lap 2x
at the track tomorrow morning :) :) a double to that.

Diet is good, not quite as posted had a big veggie omlette for breakfast, some fresh pineapple & cottage cheese for lunch.

I am gonna catch a nap, and then go to some sorta yoga class that is mostly all hip work

[Glen Quagmire]

Saturday - 90 Mins Muay Thai, pad and bag work.
I helped a buddy dig up some tree's / shrubs.
Diet was good, BBQ'd some steaks, salad, and a baked sweet potato, grilled ear of corn :D watched the fights.

Sunday Chest / Back
Incline DB Press 10 x 60 / 8 x 65 / 6 x 70
Flat Bench Press 10 x 125 / 8 x 145 / 6x 155
DB Fly?s 10 x 40 / 10 x 45 - 2 sets
Deadlift 10 x 125 / 8x175 / 6x 215
Seated Cable Rows 10 x 120 / 8x 130 / 6x 140
Wide Grip Pull Dows 10 x 137.5 / 8 x 150 / 6 x 16
V Grip Pull Dows 10 x 150 / 6 x 162.5 / 6 x 175
Dips ? Body weight 3 sets of 10
Cardio: 20 mins treadmill 7 at 4.2 / 7 at 5.5 / 6 at 4.2 mph - had to go to work or I would have done more.

Diet is as posted , today has been the first day since I hurt my legs, that I did not feel it. I have Phys. Therapy 3x this week, I am going down to 2 next week if no set backs.

[Nikonguy]

Hella workout GQ! Have a good day buddy. :)

[Glen Quagmire]

Monday -
I went to PT today, they increases my speed on the treadmill, still 10 mins. (5 @5.5 / 5 @6.0) felt good, the girl who has been with me the last few times said the tears (you can feel them in my quads) are getting smaller :). I did all my isolation exercises ect .. no pain.

Swimming 20 laps (50 meter) 12 free / 8 breast, ran 8 laps 25 meters in the pool

90 minutes of Muay Thai and or Boxing training, with 20 mins of HARD calisthenics exercises at the end.

Diet is good as posted + 1 orange

I think over the last couple of days my legs have made some good improvements, now if I can keep myself from being an asshat, and pushing to hard, I should be good to go soon. :D

[Glen Quagmire]

Hella workout GQ! Have a good day buddy. :)

Thanks man !!

[Glen Quagmire]

Tuesday - I decided to pick up a 2nd night of BJJ, due to the fact I just friggin love it :D

90 Mins BJJ , about 15 mins of grappling after class.

Shoulders, Traps
DB Presses 10x35 / 8x 40 /6x45
DB Front Raises 10x20 / 10x20 / 8x25
DB Side Raises 10x15 / 10x20 /8x20
DB Shrugs 10x70 / 8x100'S - decided WTF, the last couple were bad form ... oh well :)
Core - Cable
Chops top to btm - 70 lbs 3 sets of 10 both sides
Cable Chops btm to top - 50 lbs 3 sets of 10 both sides
Plank - reaching a db under / across my body then back out to as high as I can reach (twising) - 3 sets 20 each side - 10 lbs
25 mins treadmill 4.2 mph

Diet is as posted, I had a peice of what is said to be keto friendly cheese cake, my supervisor at work it's her 60th b-day, and I have worked with her for 12 years, so I gave in :p I have to face the fact I am just so sweet :D

[Glen Quagmire]

Wednesday -
I went to Phys Therapy,Elliptical 10 mins thick resistance, then treadmill for 36 mins total, 10 min run at 5.5 mph, walk 2 mins at 3.5 mph - 3x
I was told, I should be cleared for running, kicking Monday.

Muay Thai and or Boxing training, was a little light tonight, they changed formats, 3 classes beg, intermediate, Advanced.
I am in the Adv. he took 15 - 20 mins explaining what is expected of the people in the class ect. I know doing the physical with him at the end will be different, more explosive / polymeric type stuff.

Diet as posted. - down 1.5 lbs this week :)

[Glen Quagmire]

Thursday - 90 minutes Brazilian Jui Jitsu.
Was a hard class, I worked my a$$ off, it's hot too.
Bi's / Tri's
DB Overhead Ext. 10 x 65 / 8x75/ 6/75
Pushdowns (rope) 10 x 60 / 8 x 70 / 6x 80
Hammer DB Curls 10x30 / 8x35 / 6x35
Alt. DB Curls, 10x 30 / 8x30 / 6 x 35
Preacher curls 10x 60 / 8x 70 / 6x80
Dips - Bodyweight 10 x 3 sets
Walked on the treadmill 10 mins at 4 mph 0 % incline, the BJJ had me wiped, and I have PT for the legs 1st thing in the morning, i have increased the running, and hopefully be done with the PT next week ..... I HOPE !

Diet is good, not as posted, forgot my cooler :( picked up 2 chicken ceaser salads at koo koo roo, and have eaten 1/2's every 3 hrs.

[Glen Quagmire]

Friday -
Went to Phys Therapy, treadmill 24 mils 2@3.5 mph 10 @ 5.5 mph - 2x
Diet was good as posted

Saturday-
90 mins Yoga , Swimming 20 laps 10 free / 10 Breast
Diet was good, had some BBQ chicken w/ cole slaw for lunch and a steak w/ backed sweet potato & ear of corn for dinner.


Sunday Chest / Back
Incline DB Press 10 x 60 / 8 x 65 / 6 x 70
Flat DB Bench Press 10 x65 / 8 x 70 / 6 x 75
DB Fly?s 10 x 35 / 8 x 40 / 6 x 40
Seated Cable Rows 10 x 110 / 8x 120 / 6x 130
Wide Grip Pull Dows 10 x 137.5 / 8 x 150 / 6 x 162.5
Narrow Grip Pull Dows 10 x 137.5 / 8 x 150 / 6 x 162.5
T-Bar Rows 10 x 70 / 8 x 80 / 6 x 90
Dips ? Body weight 3 sets of 10
3 Sets Core - chops btm to top 10 x 30 - 3 sets both sides
3 Sets Core - chops top to btm 10 x 30 - 3 sets both sides
Core - hold a plank and DB across body to as high as I can reach 10 lb DB 3 sets both sides
Decline sit ups 3 sets 20
Treadmill 40 mins 5 @ 4.0 / 30 @ 6..0 / 5 @ 3.5 mph, legs feel good, I have therapy Mon and Fri, should be my last 2 visits :)
Diet as posted

[Glen Quagmire]

Monday -
I was releases from physical therapy :D, I ran 15 mins on the treadmill with them controlling the speed, probably about 5 30 second sprints. I did some weight training legs, he wants HIGH reps VERY light for a month, I have a program to follow.

Muay Thai and or Boxing training, w/ physical at the end will be different, more explosive / polymeric type stuff.

Diet as posted. My spirits are sky high, I need to keep myself in check, and keep from hurting my legs again. I don't have to go to PT Friday :)

[Glen Quagmire]

Tuesday -
90 Mins BJJ , about 15 mins of grappling after class.

Shoulders, Traps
Seated Presses 10x55 / 8x 60 /6x70
DB Front Raises 10x20 - 3 Sets
DB Side Raises 10x15 - 3 Sets
DB Shrugs 10x70 / 8x100'S
Core -
Decline Sit Ups 3 sets 25 (1 set twisting elbow outside opposite knee)
Cable Chops top to btm - 30 lbs 3 sets of 10 both sides
Cable Chops btm to top - 30 lbs 3 sets of 10 both sides
Plank - reaching a db under / across my body then back out to as high as I can reach (twisting) - 3 sets 20 each side - 10 lbs
Treadmill 5 min @ 4.2 / 29 min at 6.0 / 1 min @ 8.5 / 5 min @ 3.5 mph

Diet is as posted

[Glen Quagmire]

Wed. -
I lacked energy today, Big Time :(

Swimming 16 laps - 10 freestyle / 6 breast

Muay Thai and or Boxing training, w/ physical at the end explosive / polymeric type stuff. This has changed now that they split the classes up by level. They are running it more like in Thailand, 5 min rounds, 30 sec rest, constant movement,jump rope, shadow box, bags, pads, clinching,light sparring, ect, physical at the end.

diet is as posted, my weight did not change this week :(
I am going to have to really control myself on the weekends more, I need to get the scale moving :D

[Glen Quagmire]

Thursday - 90 minutes Brazilian Jui Jitsu.
30 mins grappling after class.

Bi's / Tri's
DB Overhead Ext. 10 x 65 / 8x75/ 6/75
Pushdowns (rope) 10 x 80 / 8 x 90 / 6x 100
Extensions (rope) 10 x 80 / 8 x 90 / 6x 100
EZ bar curls (wide grip) 10 x50 / 8 x 60 / 6 x70
EZ bar curls (narrow grip) 10 x45 / 8 x 55 / 6 x65
Alt. DB Curls, 10x 30 - 3 sets
Dips - Bodyweight 10 x 3 sets
Cable Chops top to btm - 30 lbs 3 sets of 10 both sides
Cable Chops btm to top - 30 lbs 3 sets of 10 both sides
Snatch's - 3 sets 15 lb DB each side

Diet is as posted.

[Nikonguy]

Thursday - 90 minutes Brazilian Jui Jitsu.
30 mins grappling after class.

Bi's / Tri's
DB Overhead Ext. 10 x 65 / 8x75/ 6/75
Pushdowns (rope) 10 x 80 / 8 x 90 / 6x 100
Extensions (rope) 10 x 80 / 8 x 90 / 6x 100
EZ bar curls (wide grip) 10 x50 / 8 x 60 / 6 x70
EZ bar curls (narrow grip) 10 x45 / 8 x 55 / 6 x65
Alt. DB Curls, 10x 30 - 3 sets
Dips - Bodyweight 10 x 3 sets
Cable Chops top to btm - 30 lbs 3 sets of 10 both sides
Cable Chops btm to top - 30 lbs 3 sets of 10 both sides
Snatch's - 3 sets 15 lb DB each side

Diet is as posted.

WOWSER! 2 hrs of MA and a killer workout! Way to go GQ

[Glen Quagmire]

WOWSER! 2 hrs of MA and a killer workout! Way to go GQ

Thanks man !

[Glen Quagmire]

Friday- worked an extra day as an emergency call in $$$$$ :D needed the duckets no work out.

Sat, long walk, really tired I work 3rd shift so working Friday, threw off my sleep :(

Sunday - cornered a fight for a guy at my gym, with all the travel getting set up, showing verifying licenses, I have not done this for a while, it ate up most of the day. Missed lifting, ran at the golf course the fights were at, probably 4 miles.
Swimming 20 laps - 14 freestyle / 6 breast

Muay Thai and or Boxing training, w/ physical at the end explosive / polymeric type stuff. This has changed now that they split the classes up by level. They are running it more like in Thailand, 5 min rounds, 30 sec rest, constant movement,jump rope, shadow box, bags, pads, clinching,light sparring, ect, physical at the end.

Diet was so so over the weekend, gotta change that :(
Today is it as posted, I need to get the scale moving down!!!!!!!

[Glen Quagmire]

Tuesday -
90 Mins BJJ , about 15 mins of grappling after class.

Shoulders, Traps
DB Arnold Seated Presses 10x35 / 8x 40 /6x45
DB Front Raises 10x20 - 3 Sets Supersetted W/ Plate lifts knee to chin 45 lb
DB Side Raises 10x15 - 3 Sets
DB Shrugs 10x70 / 8x100'S
Core -
Cable Chops top to btm - 30 lbs 3 sets of 10 both sides
Cable Chops btm to top - 30 lbs 3 sets of 10 both sides
Plank - reaching a db under / across my body then back out to as high as I can reach (twisting) - 3 sets 20 each side - 10 lbs
Treadmill 30 mins @ 4.2 mph

Diet is as posted

I am feeling some pain in the front of my hip, I am going to ice it tonight at work, I felt it some last night too :(. I hope I do not have to go back to see the Phys Therapist :(

[Glen Quagmire]

Muay Thai and or Boxing training, 90 mins - sparred 6 rounds, having hard time with the left hip :( I still sparred without using my left leg.

Diet as posted. - down 1 lb this week
I am going to make an appt. back with my Phys therapist, I am still getting a pain in the front of my hip :(

[Glen Quagmire]

Thursday - 90 minutes Brazilian Jui Jitsu.
Was a hard class, I worked my a$$ off, it's hot too.
Bi's / Tri's
DB Overhead Ext. 10 x 65 / 8x75/ 6/75
Pushdowns (rope) 10 x 60 / 8 x 70 / 6x 80
Hammer DB Curls 10x30 / 8x35 / 6x35
Alt. DB Curls, 10x 30 / 8x30 / 6 x 35
Preacher curls 10x 60 / 8x 70 / 6x80
Dips - Bodyweight 10 x 3 sets

I saw one of the PT's today, I see the DR Monday, she thinks I have a strained Hip Flexor :( I am going to take it easy lots of ice this weekend. I was so afraid of this, when I hurt my quads. I want to get healed up, and not have this sort of thing hang around forever :( The PT told me about some yoga class "Luna Yoga" she said it's all hip stuff pretty much. I read a little on the net, sounds like chick stuff, hope I do get pregnant :D ..... it helps with conception :)

Diet is ok, cheated after the gym was feeling pretty low and got a chicken tostada at poquito mas

[Glen Quagmire]

Friday - Saw the Dr. same sports Med / therapy clinic different Dr. I liked her WAY better than the guy I saw the 1st time. She thinks I have a strained abductor muscle in my hip "micro tears" :(
She wants me 2x a week to do PT, keep swimming and it's ok to jog.
I have to work on increasing my flexibility in my hips :(
She recommended a yoga class thats free, to far away for me, but nice of her.
No work out, summer cold, long afternoon nap, up a couple of hours then back to bed :)

Sat.
I have a summer cold, I slept TONS, no work out.
Diet I hardly ate much of anything, a little steamed chicken and veg's on some brown rice.

Sunday Chest / Back
Incline DB Press 10 x 60 / 8 x 65 / 6 x 70
Flat Bench Press 10 x135 / 8 x 155 / 6 x 175
DB Fly?s 10 x 35 / 8 x 40 / 6 x 40
Seated Cable Rows 10 x 110 / 8x 120 / 6x 130
Wide Grip Pull Dows 10 x 137.5 / 8 x 150 / 6 x 162.5
Narrow Grip Pull Dows 10 x 137.5 / 8 x 150 / 6 x 162.5
T-Bar Rows 10 x 70 / 8 x 80 / 6 x 90
DB rows 3 sets of 10 40 lbs each side
Dips - Body weight 3 sets of 10
3 Sets Core - chops btm to top 10 x 30 - 3 sets both sides
3 Sets Core - chops top to btm 10 x 30 - 3 sets both sides
Decline sit ups 4 sets 20
Treadmill 40 mins 5 @ 4.0 / 30 @ 6..0 / 5 @ 3.5 mph
Diet as posted

I feel better today Sunday, cold still there a bit, but better :)

[Glen Quagmire]

Monday - Went to PT, ran 15 mins on the treadmill, and did some strength exercises.

Walked 30 mins on the treadmill @ 4 mph before boxing.

Boxing training, w/ physical at the end will be different, more explosive / polymeric type stuff.

Diet is good, as posted.
I did not make it to swimming, was at PT too long. she said my hip flexor did not seem as tender or inflamed today.

[jtroster]

Some fine workouts are being done.

[Glen Quagmire]

Some fine workouts are being done.

Thanks man !!

[Glen Quagmire]

Tuesday -
90 Mins BJJ , about 15 mins of grappling after class.

Shoulders, Traps
DB Arnold Seated Presses 10x35 / 8x 40 /6x45 - Supersetted W 10 x 20 lb
DB Front Raises 10x20 - 3 Sets Supersetted W/ Plate lifts knee to chin 45 lb
DB Side Raises 10x15 - 3 Sets
DB Shrugs 10x70 / 8x100'S
Core -
Cable Chops top to btm - 30 lbs 3 sets of 10 both sides
Cable Chops btm to top - 30 lbs 3 sets of 10 both sides
Plank - reaching a db under / across my body then back out to as high as I can reach (twisting) - 3 sets 15 each side - 15 lbs
Treadmill 30 mins / 5@ 4.2 mph / 20 @6.0 mph / 5 @ 4.2

Diet is as posted + some cashews after the gym, I was starving.

[Glen Quagmire]

Wednesday -
I went to Phys Therapy,10 mins treadmill, then exercises & stretching. I got out too late to go swim, went into the boxing gym and walked 20 mins on the treadmill.

90 mins Boxing training, I spent most of my time hitting the mitts, working side steps & counters - HE KICKED MY ASS !!!
circuit training at the end, push ups, knee's , burpee's , abs constant movement


Diet as posted. - Up 4 lbs this week WTF :(

I am going to lengthen the time I am jogging ect. as I can't really sprint or push to hard yet, DAMN hip :(

[Glen Quagmire]

Thursday - 90 minutes Brazilian Jui Jitsu.

Bi's / Tri's
Rope Overhead Ext. 10 x 70 - 3 sets
Pushdowns (rope) 10 x 70 - 3 sets
Hammer DB Curls 10x30 - - 3 sets
Alt. DB Curls, 10x 30 -- 3 sets
Straoght Bar curls 10x 60 - - 3 sets
Dips - Bodyweight 10 x 3 sets
Core -
Cable Chops top to btm - 30 lbs 3 sets of 10 both sides
Cable Chops btm to top - 30 lbs 3 sets of 10 both sides
3 different exercises on the swill ball - 3 sets of 20 each exercise
Stayed with a little lighter weight due to my elbow, see below


Walked on the treadmill 10 mins at 4 mph 0 % incline,

Diet is as posted + a big chicken tostada, I cheated on the diet, gaining the 4 lbs and a new elbow injury have me kind of in the dumps.

I have a new injury, I popped my bursa sac (sp?) in my left elbow. I did this in college when I was playing hockey about 20 years ago. I have a golf ball sized pocket of fluid under my elbow :( I remember icing it, and have looked it up on line, says rest & ice should take care of it. I see the physical therapist for my hip Monday, and will seek his advice. I am bustin at the seams :(

[Nikonguy]

man, injuries and setbacks suck, don't they? Hang in there GQ!

[Glen Quagmire]

Friday - took a long walk, went out for dinner Chinese food.

Sat. Yoga , 1/2 hour walk there and back.
Diet was real fruit heavy, big steak dinner.

Sunday Chest / Back

Flat Bench Press 10 x135 / 8 x 155 / 6 x 175
Incline DB Press 10 x 60 / 8 x 65 / 6 x 70
DB Fly?s 10 x 40 - 3 sets
Decline Bench 10 x 125 / 8x145 / 6 x155
Seated Cable Rows 10 x 110 / 8x 120 / 6x 130
Wide Grip Pull Dows 10 x 137.5 / 8 x 150 / 6 x 162.5
Dead Lifts - 10 x 125 / 8x 145 / 215
B'bell Rows 10 x 75 / 8 x 95 / 6 x 125
Cable Pulls (low) 101x 100 / 8x 112.5 / 6 x 125
Dips - Body weight 3 sets of 10

Decline sit ups 4 sets 20
Treadmill 50 mins 5 @ 4.0 / 40 @ 6..5 / 5 @ 4.2 mph , average heart rate 150 bpm

Diet as posted

I was kind of down with gaining 4 lbs, I have decided to MAKE myself do, 30-45 mins of cardio 4 x a week.

[Glen Quagmire]

Monday - Phys therapy 25 mins treadmill 6.0 mph, isolation exercises.

Muay Thai and or Boxing training, 90 mins


Diet as posted .... short on time, behind at work :(

[Glen Quagmire]

Tuesday -
90 Mins BJJ

Shoulders, Traps
Seated Presses 10x55 / 8x 60 /6x70
DB Front Raises 10x20 - 3 Sets
DB Side Raises 10x15 - 3 Sets
DB Shrugs 10x70 / 8x100'S
Core -
3 sets of 20 V ups w/ 20 lb medicine ball
Pelvis lifts 3 sets of 20
Cable Chops top to btm - 30 lbs 3 sets of 10 both sides
Cable Chops btm to top - 30 lbs 3 sets of 10 both sides
Plank - reaching a db under / across my body then back out to as high as I can reach (twisting) - 3 sets 20 each side - 10 lbs
Treadmill 2 min at 4.2 / 740 mins at 6.5 (145-155 beats per min) 3 min at 3.8

Diet is as posted.

The cardio is kicking my ass, I think the injuries and me me being a little lazy caught up with me. I also had to post on my elbow tonight, still had some fluid under there. I noticed after BJJ that most of it was gone ??? dunno how but :)

[Glen Quagmire]

Wednesday -
I went to Phys Therapy,20 mins treadmill, then exercises & stretching. I got out too late to go swim, went into the boxing gym and walked 20 mins on the treadmill.

90 mins Boxing training, I spent most of my time hitting the mitts, working side steps & counters - HE KICKED MY ASS !!!
circuit training at the end, push ups, knee's , burpee's , abs constant movement


Diet as posted. I dropped the 4 lbs I gained last week :)

[Glen Quagmire]

Thursday - 90 minutes Brazilian Jui Jitsu.
15 mins grappling after class. I went a few min's with a guy that just started, I was able to submit him easily (not bragging), a few times. I am happy that I am retaining some of what I have learned.

Bi's / Tri's
DB Overhead Ext. 10 x 65 / 8x75/ 6/75
Pushdowns (rope) 10 x 80 / 8 x 90 / 6x 100
Extensions (rope) 10 x 80 / 8 x 90 / 6x 100
Straight bar curls (wide grip) 10 x40 / 8 x 60 / 6 x70
Hammer DB curls 10 x30's / 8 x 35's / 6 x 40's
Alt. DB Curls, 10x 25 - 3 sets
Dips - Bodyweight 10 x 3 sets
Cable Chops top to btm - 30 lbs 3 sets of 10 both sides
Cable Chops btm to top - 30 lbs 3 sets of 10 both sides
3 sets 20 Decline sit ups
3 sets 20 (10 each side) Bridge / exercise.

Treadmill 20 mins @ 6.5 150 HR - knee was a little tender, rolled on it grappeling
Eliptical 25 mins at around 145 HR, never used the machine before, was truying to keep my heartrate ate 145-150. The machine had some auto adjust setting, seemed to make it harder (to understand, than use)? I think I will try and use some other sort of machine at least 1 time a week, give the joints a break


Diet is as posted.

I am doing my 1st leg day since my injuries, they told me LIGHT, high reps
he said like 2 sets of 20, all exercises, and to really concentrate on the negatives.

[Glen Quagmire]

Friday - Legs

1st leg day since my injuries :D

Squats (Smith machine) 50 lbs - 2 sets 20
Dead Lifts 105 lbs 2 sets 20
Walking Lunges 40 lbs 2 sets 20
Leg Press 160 lbs 2 sets 20
Leg Ext. 40 lbs 2 sets 20
*these are done as the PT wants both legs take it up, 1 leg takes it down SLOW alternating legs *
Seated Ham Curls 30 lbs 2 sets 20
*these are done as the PT wants both legs take it down, 1 leg takes it up SLOW alternating legs

Diet as posted, out of order, going down town tonight going to have a chicken ceaser salad.

[Glen Quagmire]

Saturday -
Yoga , and a long walk about 90 min's .... my legs were killing me from Friday
Diet is as posted

Sunday Chest / Back
Incline DB Press 10 x 60 / 8 x 65 / 6 x 70
Flat Bench Press 10 x135 / 8 x 155 / 6 x 175
Decline Bench 10 x 125 - 3
DB Fly?s 10 x 35 - 3 sets
Dead Lift 10 x 125 / 8 x 195 / 6 x 215 - last 2 were crappy form :(
Barbell Rows 10 x 85 3 sets
Seated Cable Rows 10 x 110 / 8x 112.5/ 6x 125
Wide Grip Pull Dows 10 x 125 / 8 x 137.5/ 6 x 150
Dips - Body weight 3 sets of 10
Decline Sit Ups - 4 sets of 20
Decline sit ups 4 sets 20
Treadmill 45 mins 2 @ 4.0 / 40 @ 6..5 (150-155 beats per min) / 3 @ 3.5 mph
Diet as posted

Legs feel good, I see the PT today and Wed is my last, I hope with no set backs this time :)

[Glen Quagmire]

Monday - Went to PT, ran 15 mins on the treadmill, and did some strength exercises.

I did some exercises with a guy at boxing before class , medicine ball stuff mostly core stuff. We did box jumps, my legs hurt a bit, hope I did not aggravate anything in my hips :(

Boxing training, w/ physical at the end.

Diet is good, as posted.
I did not make it to swimming, was at PT too long.

[Glen Quagmire]

Tuesday -
90 Mins BJJ , about 15 mins of grappling after class.

Shoulders, Traps
Seated Presses 10x55 / 8x 65 /6x75
DB Front Raises 10x20 - 3 Sets
Plate Raises - nuts to chin 45lb 3- sets
DB Side Raises 10x15 - 3 Sets
DB Shrugs 10x70 / 8x100'S
Core -
Decline Sit Ups 3 sets 25 (1 set twisting elbow outside opposite knee)
V-ups w 10 lb plate in hands 3 sets 20
Pelvis lifts 3 sets 20
Treadmill 5 min @ 4.2 / 40 min at 6.5/ 5 min @ 3.5 mph left heart rate mon. in the car

Diet is as posted

I am still experiencing some pain in my hip, different spot ???

[Glen Quagmire]

Wed.
Physical Therapy, still some pain in my hip, going to see the DR again Friday :(
I did all the standard isolation exercises, and 15 min run on the treadmill.

Muay Thai and or Boxing training, - 90 Mins .... light sparring tonight.

diet is as posted, my weight did not change this week


I am extra cranky about my hip, this is turning in to what I feared most, a lingering injury :(

[Glen Quagmire]

Thursday - 90 minutes Brazilian Jui Jitsu.
15 mins grappling after class.

Bi's / Tri's
DB Overhead Ext. 10 x 65 / 8x70/ 6/75
Pushdowns (rope) 10 x 60 / 8 x 70 / 6x 80
EZ bar curls (wide grip) 10 x40 / 8 x 50 / 6 x60
EZ bar curls (narrow grip) 10 x30 / 8 x 40 / 6 x50
Hammer DB curls 10 x30's / 8 x 35's / 6 x 40's
Alt. DB Curls, 10x 30 - 3 sets
Dips - Bodyweight 10 x 3 sets
Cable Chops top to btm - 30 lbs 3 sets of 10 both sides
Cable Chops btm to top - 30 lbs 3 sets of 10 both sides
3 sets 20 (10 each side) Bridge / exercise.
Clean @ Press w/ 25 lb DB's 3 sets of 20 / supersetted with
Decline Sit Ups holding 1 of the 285 lb DB's 3 sets 20

Treadmill 2 min @ 4.2 mph / 40 mins at 6.5 mph / 3 min at 4.0 mph
heart rate 145-155


Diet is as posted.

I am going to see the Dr. about the pains in my hip, the PT said I should. I think it was mostly soar from doing box jumps, I did a bunch of plyometric stuff with one of the pro boxers the other night. I am working a 14 hour shift, (I work grave) so there will be no work out on Friday. I am going to do a leg work out on Sat. I also am going to get a Thai massage, from the gym's girl on Friday night :D

[Glen Quagmire]

Friday, saw the Dr. she wants me to push the cardio, and do PT for 2 more weeks. She wants to see how my legs / hips react, and if there is any problem, I am already going to PT so I can work it out.

Sat. - Legs
Dr. Still wants higher reps, lower weight.

Squats - 85lbs x 20, 2 sets
Walking Lunges 50 lb bar - 20 steps / 2 sets
Leg Press 180 lbs x 2 - 2 sets
Leg Ext. 2 legs up / 1 leg down alternating 40 lbs 3 sets 15 each leg
Theses are done as SLOW as I can
Seated Hamstring Curl 2 legs down / 1 leg up alternating 30 lbs 3 sets 15 each leg
Theses are done as SLOW as I can

Treadmill - 60 mims at 5.5 mph

Sunday, I overdid it with my legs :( they were killing me ... still are.
I took care of some stuff, and worked an extra shift, so I missed the gym.

Diet has been good all weekend.

[Glen Quagmire]

Monday

Physical Therapy,
I did all the standard isolation exercises, and 15 min run on the treadmill @ 7.5 mph, they are pushing me, to see if I get any pain ..... so far so good :)

Muay Thai and or Boxing training, - 90 Mins .... light sparring tonight.

diet is as posted

[Glen Quagmire]

Tuesday -
90 Mins BJJ , about 15 mins of grappling after class.
I rolled with a guy who was a Div. 1 wrestler, and has been in BJJ for 3 years. I got my ass handed to me :D
Shoulders, Traps
Seated Presses 10x65 / 8x 75 /6x85
DB Front Raises 10x20 - 3 Sets Superset with
Plate lifts nuts to chin 45 lb plate - 3 sets
DB Side Raises 10x15 - 3 Sets
BB Shrugs - 2 sets of 10
Core -
Cable Chops top to btm - 30 lbs 3 sets of 10 both sides
Cable Chops btm to top - 30 lbs 3 sets of 10 both sides
DB Snatch and Press (like Kettlebell) 25 lb DB 20 each arm - 3 sets
Superset with decline crunches 3 sets of 20
Treadmill 2 min @ 4.2 / 40 min at 6.5 / 3 min @ 3.5 mph

Diet is as posted

[Nikonguy]

Hey GQ. Hope your hip pain is getting better. I've been a big wussy about legs lately, I seem to have lost interest in them so I'm feeling inspired by your dedication....thanks bro. :)

[Glen Quagmire]

I am 42 as of Today :(

Thurs - went to PT, they really pushed me hard, 30 mins treadmill at 7.5 -8 mph, then 20 mins on the elliptical, they controlled the resistance. I also did all the standard isolation exercises, and some new ones, with bands wrapped around my ankles :P

90 Mins BJJ , about 30 mins of grappling after class.
I rolled with a guy who was a Div. 1 wrestler, and has been in BJJ for 3 years. I got my ass handed to me (same guy). I was able to hold my own after about 15 mins, my cardio is way higher than his, he is about 40 lbs heavier than me, and strong as a BULL. I might have tapped him if we were the same size, I got him in a couple of sub's but he was too strong for me to finish.

Diet is in check, did have a couple of beers after BJJ :D
My Mother is coming for 10 days, so I am going to do full body workouts, every 2 or 3 days, I am going to give the hip a rest, I will skip some boxing, but not the BJJ. I am going to change up my weight training when she leaves, to a higher set / rep type thing for a while, and I think I am going to also add a day of BJJ, and an hour kettlebell workout.

[Glen Quagmire]

Hey GQ. Hope your hip pain is getting better. I've been a big wussy about legs lately, I seem to have lost interest in them so I'm feeling inspired by your dedication....thanks bro. :)

Thanks man, felt some hip pain last night grappling, after exposive moves. I am hoping the mini break, and visit from my Mom, will get this healed up.

[Glen Quagmire]

I am back from my vacation, did some full body workouts, but ate lots of stuff I should not :) I am starting back with a higher rep / lighter work out, I am also doing walking for cardio 60 mins a day, some treadmill, some the old fashioned way :)
Monday -
Muay Thai and or Boxing training, w/ physical at the end will be different, explosive / polymeric type stuff.

Tuesday -
90 mins BJJ 20 mins grappling after class.

Back / Calves / Hams
Dead lifts 125 4x10
Bent over rows (collarbone) 85 4x10
Wide Grip Pull Downs 125 4x10
Seated Rows 100 4x 10
Seated Calf raises 50 4x20
Standing Calf Raises (body weight) 4x 10
Seated Hamstring Curls 90 4x10
Lying Hamstring Curls 70 4x 10
Step ups (body weight) 4x10 (each leg)
Walk 60 mins treadmill at 4.5 mph, this is kind of tough .... so friggin boring !!!

[Hibiscus09]

Happy very belated birthday wishes to you!! :)

I hope you enjoyed your vacation!

Nice job on the workout. I find the treadmill boring also. Are you at least plugged into some music or a book on tape or something? :)

[Glen Quagmire]

Happy very belated birthday wishes to you!! :)

I hope you enjoyed your vacation!

Nice job on the workout. I find the treadmill boring also. Are you at least plugged into some music or a book on tape or something? :)


OMG with out my ipod, I would never do any cardio, and thanks for the birthday wish :)

[Glen Quagmire]

Wed -
Walked 80 mins outside, I live at the base of a hill / mountain, so there was some up hill stuff some steep / some kind of rolling. I wish I could do all the walking outside, I like it so much better!

Did Plyometric and medicine ball stuff before Muay Thai
Did a couple of rounds on the mitts, 10 rounds of bag drops, been a long time since I did bag drops, the kicked my a$$ :D
Ended with suicides (sprints)

diet has been as posted since Sunday, I forgot to post it before today.

[Glen Quagmire]

Thursday - 90 minutes Brazilian Jui Jitsu.
15 mins grappling after class.

shoulders / bi's

Seated DB Press - 30 lb DB's 4x10
DB Front Raises supersetted W/ Upright Rows
20 lb DB's 45 lb plate 4x10 each
DB Side Raises 4x10

Wide Grip Straight Bar Curls 65 lbs 4x10
Narrow Grip Straight Bar Curls 55 lbs 4x10
Alt. Seated DB Curls 30 lb DB's
Treadmill 50 mins at 4.5 mph

Friday - Legs
still staying a little light as to keep my hip muscle in check

Squats 95 lbs 4x10
Leg Presses 180 lbs 4x10
Seated Calf Raises 70 lbs 4x20
Leg Ext. 105 lbs 4x10

Diet is ok, I have stuff to get done, so will go shopping tomorrow, I have been eating egg white / veggie omlettes

Oh yeah did Suicides on Wed (sprints) no pain ... other than a little sore, from not doing them in a LONG time :D

[Glen Quagmire]

Sat - Rest

Sunday- Chest / Tri's

DB Flat Press 65 lbs 4x 10

Incline Barbell Press 95 lbs 4x10

Cable Crossovers 100 Lbs 4x10

Cable Overhead Extensions 70 lbs 4x10

Skull Crushers 50 Lbs 4x10

V- Bar Press Downs 60 Lbs 4x10

Core -
Cable Chops top to btm - 30 lbs 3 sets of 10 both sides
Cable Chops btm to top - 30 lbs 3 sets of 10 both sides
Decline Sit Ups 20 - 4 sets
Bicycle Crunches 4 sets of 50

Treadmill 4.5 mph for 60 mins

Diet is as posted

[Glen Quagmire]

Monday -
Core work with medicine ball, plyometrics box jumps, military push ups ect.
90 mins Muay Thai , 3 rounds mitts, 5 rounds pads.
Ran 5 Suicides at the end

Diet is in check as posted.

[Glen Quagmire]

Tuesday -
90 minutes Brazilian Jui Jitsu.
15 mins grappling after class.

Back / Hams / Calves

Wide Grip Pull Ups 3x 6 - I can do 3 good ones, 3 Crappy ones, gotta do more often
Barbell Rows - rib cage 90 lbs 4x10
Dead Lifts 125 lbs 4x10
Lunges 70 lbs 4x10
SLDL 105 lbs 4x10
Lying Hamstring Curls 70 lbs 4x10
Seated Calf Raises 70 lbs 4x20

Treadmill 30 mins @4.2 mph
I cut the treadmill short, between running suicides last night, and the hammy work my hamstrings were on FIRE ... I used the hot tub at the gym for about 20 mins, and took a walk at work on my lunch.

Diet is as posted

[Glen Quagmire]

Wed -
Walked 60 mins outside, I live at the base of a hill / mountain, so there was some up hill stuff some steep / some kind of rolling.

Did Plyometric and medicine ball stuff before Muay Thai
Did combo's on the heavy bag and clinching
Ended with suicides (sprints)

diet has been as posted - minus 1 turkey meal, replaced it with a salad from Subway - spinach / roast chicken breast (dbl meat) all veggies + vin, & oil.

[Nikonguy]

What's up GQ? How are the Martial Arts going? Any competition on your future?