☼☼☼ Rise and Grind Q's Workout Journal ☼☼☼

[qstick99]

What's good all! I was getting ready to jump back into the last journal I had been posting in most recently when I realized maybe it was time for a fresh start, aside from that I really don't like all the blacked out pics that had been posted through photobucket, looks awful. So here we are, I've posted the links to some past journals below for anyone looking for more background information. For those that know me, welcome back and please follow along! Hopefully this will be the journey that gets me to my goals. Ultimately for one reason or another I've found myself failing in the past, while I've had a lot happen with family, some injuries, work etc...its no excuse, health should always be a priority A few weeks ago I had a doctors appointment and we were looking back through my file and at some ups and downs. Back in 2012, about the time I joined bb.com forums I was about 350-360lbs and in the worst shape of my life. I got into lifting, was hitting cardio and making good improvements in my nutrition and by the end of the year I had worked myself down to about 265 and felt great! Holidays hit and I put on a few pounds and from there things went back and forth for a while. Eventually I ended up with a few injuries, the knee probably being the worst which I managed to reinjure multiple times. The end of 2015 and going into 2016 was probably the worst, between the injuries, some family issues and working 3 jobs I was burnt out and not very motivated which led to me getting back up to about 355. IN the beginning of 2017 I was doing pretty good and dropped down to about 320 but then started to slowly put it back on again. Anyhow, at the time of this last doctors appointment, I was at 348 and again not feeling the greatest. My BP has been higher than it ever had been so doc has me on a minor dose of BP meds which I'm hoping to work myself off with a healthier lifestyle. I've been active on the boards since joining, started out doing a lot of reviews and logging products, then in 2013 I started repping for Top Secret Nutrition and then picked up what turned into a contract job with Nutrabolics. Between the two companies I worked up through the middle of 2017.

Aside from getting myself back in the gym I'm putting a lot of effort into some nutritional changes. I'm working on my meal prep, I love to cook, its just working on healthier versions of some foods than what I'm used too. I do BBQ a lot so you'll see a fair amount of food porn in this journal. I've learned a lot from the friends I've made on the boards here and hope they'll be following along here and keep me on track if I start to drift. This morning I was at 338.1, my current short term goal is to get to 300, long term goal is to get down to about 215. I think that is enough background info, there is more in the links to the past journals for anyone interested, feel free to comment, ask questions or join in general conversation!

Past Journals:

https://forum.bodybuilding.com/showt...hp?t=164377131

http://forum.bodybuilding.com/showth...hp?t=146231293

http://forum.bodybuilding.com/showth...hp?t=157089663

http://forum.bodybuilding.com/showth...hp?t=161696623

Past Transformation:



Current:

[qstick99]

Last nights session: Delts, Traps and Cardio

Seated OH DB Press:

4 Sets of 12x45's

Superset With

DB Shruggs 4 Sets of 12x75's


DB Lateral Raises

4 Sets of 15x15's


Superset With

Bent Over DB Lateral Raises: 4 sets of 8x30's


High Cable Rear Delt Flys:

4 sets at 30lbs per side

Rear Pec Deck Machine:

4 Sets of 8x70


Superset With

4 Sets of Upright Rows at 10x0

Hammer Strength Shoulder Press:

4 Sets of 10 1pps

30 Minutes Cardio - Incline walk on Treadmill


This mornings Leg session

Few minutes on treadmill and a few light sets of leg extensions to warm up

BB Squat:
5 Sets of 5x135
2 Sets of 3x155

Seated Leg Curls:

4 Sets of 10x70

Seated Leg Extensions:

4 Sets of 10x80

Seated Calf Raises:

4 Sets of 15x1pps

30 Minutes on the treadmill - incline walk

Leg day is always fun, just easing back into them from the knee injury. The knee tweak initially happened I believe from heavy squats and bad foot positioning, I had taken some time off from any heavy leg exercises and the knee was feeling good, then at work while out on an inspection, a rock gave way while walking down a steep slope and I over extended the knee and instantly it was multiple times worse than it had originally been. Since then I've had a couple of times of resting it then jumping back to quick or heavy and the pain comes back. This time I'll be easing into things.

[Anthony21]

Way to start out the new journal Q.

Subb'd.

[qstick99]

Way to start out the new journal Q.

Subb'd.

Thank you brother, took Sunday and Monday off, will be getting some work in today.

[qstick99]

Got in a decent chest session earlier this evening, felt some discomfort in my left shoulder during and after, may need to work on stretching more. Overall session went well, nothing crazy but will get back to where I was eventually.

Incline BB Press:
3 Warm Up Sets
4 Sets - Controlled reps, slow negatives, pause at the bottom of 5-6 reps at 185lbs
2 Sets of 3 - same fashion as above at 205lbs
3 more sets working the weight down to 135

Hammer Strength Press Machine:
12 reps with 1.5pps

Hammer Strength Incline Press:
10 Reps with 1.5 pps

Cable Flys - Pulleys High:
2 Sets of 9 reps..not exact on weight

Pec Deck Machine:
3 Sets of 8 reps at 120lbs

Cardio: Incline walk on Treadmill 35 minutes

[qstick99]

Just got home from a decent back session, my lower back was actually pretty sore, felt a little better as I got into some exercises. In part I have a bad back from a few accidents and I'm sure the extra weight right now isn't any help.

BB Rows
2 Sets of 15x135
3 Sets of 10x155

Seated Cable Rows:
4 Sets of 10x115

Wide Grip Pull Downs:
3 Sets of 8x100

Seated Row Machine:
4 Sets at 8x100

Rack Pulls:
4 Sets of 5x225

25 Minutes Cardio - Incline walk on Treadmill

[danielmoo]

Checking in on my man Q!

[koweanguy]

Just got home from a decent back session, my lower back was actually pretty sore, felt a little better as I got into some exercises. In part I have a bad back from a few accidents and I'm sure the extra weight right now isn't any help.

BB Rows
2 Sets of 15x135
3 Sets of 10x155

Seated Cable Rows:
4 Sets of 10x115

Wide Grip Pull Downs:
3 Sets of 8x100

Seated Row Machine:
4 Sets at 8x100

Rack Pulls:
4 Sets of 5x225

25 Minutes Cardio - Incline walk on Treadmill

Ayyy Rack Pulls!
Just did 'em yesterday..

[qstick99]

Checking in on my man Q!

Ayyy Rack Pulls!
Just did 'em yesterday..

Thanks for dropping in guys! Will be back at it tomorrow. Was down most of last week and end of prior week with a bad sinus infection, was a ut of toen this past weekend. Looking forward to getting some work in!

[qstick99]

Just started a Sponsored Log, feel free to check it out!

https://forum.bodybuilding.com/showt...post1550636241

[danielmoo]

Nice supplement log, Q ^. Got the hookup!

[qstick99]

Nice supplement log, Q ^. Got the hookup!

Yeah, they sent me a few products and I purchased a few, drop in there if you got time!

[qstick99]

What's good all...towards the end of my Nutrabio Log I tweaked my back...finally getting back to the grind here. Will be logging Clear Muscle but will keep posting here also. Just got back the San Jose Fit Expo, was pretty cool, had never been to anything like that. Got to meet FBS in person, that was cool, couldn't really chat too much as he was slammed at the bb.com booth but great to say hello and chat quickly. Will post up a few pics later, getting ready to hit the gym and get a back session in.

[gallagnm]

Good to see youre still going hard Q in on your logs and here

[qstick99]

First sessions I've had as you can see in sometime. Had a few injuries and a few other things come up but looking to jump back on track. Hit a quick session last night, did not realize the gym was still on Holiday hours which I can respect, got there and they were closing with in about 25 minutes so I jumped on the stair machine.

Got back in this morning for some chest, tricep and cardio. Left shoulder was definitely sore so I kept things fairly light and switched from free weights over to the hammer strength machines.

Flat BB Bench:
Worked from 95lbs up to 155 for sets of 10-15 reps

Hammer Strength Machines:
Hit the flat, incline and declines - using a plate to a plate in half per side.

Pec Deck Machine:
Finished up here with 4 sets

Stair Machine: Wrapped up with about 22 minutes on the stair machine

[qstick99]

Getting back at it little by little, focusing a lot on the nutritional side and consistency in the gym.

Friday session went good, watching the number of exercises and sets being done as my left shoulder still an issue area for me.

7 Sets of rack pulls

5 Sets of OH press

6 Sets on the leg press

Finished with about 25 minutes of cardio

Yesterday:

3 Sets of OH DB Press superset with lateral raises

6 Sets of Pec Dec Flys Superset with Upright Rows (EZ Bar)

6 Sets Hammer Strength Press

30 Minutes of Cardo

[qstick99]

Good first week or so of nutrition and gym sessions, hit squats the other day, first time in quite while, kept the weight very light and will work up as the knee allows but it overall good. Knee held up well with no pain and quads are very sore 2 days after.

Looking to get some shoulder work in today and some back work tomorrow

[Magarica]

Starting to look like a boss (y)

[qstick99]

Starting to look like a boss (y)

Long ways to go, 1 day at a time right! Thank you!