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its been 3 long years since they have been missing the goal is to have six pack by May 24.
Stay tuned folks still formulating a plan.
Stay tuned folks still formulating a plan.
In 2011 SuperQT sees her abs again...
- Thread starter superqt4u2nv
- Start date
Sweeeet! Does this mean 6-pack will also be on center stage???
Not sure they haven't announced Physique in Canada yet not sure if I want to go the route of bodybuilding again. I do know one thing for sure I want to see my abs for the summer.
Roxy722
New member
^^I haven't heard anything about that category coming here either. The closest would probably be something like FAME but...natty. I'll let ya know if I hear anything QT and will be cheering ya on for the abs quest!
^^I haven't heard anything about that category coming here either. The closest would probably be something like FAME but...natty. I'll let ya know if I hear anything QT and will be cheering ya on for the abs quest!
Yeah I got an OPA update yesterday I didn't see anything about physique. I am so not interested in anything thats claims to be natural ...
Now that would rock my face so hard I'd need cosmetic surgery. QT in a physique show!
MsBeverlyHills
New member
some ad inspiration for ya-
http://lh5.ggpht.com/_G5eyR7E-I20/TG6u0lXwKtI/AAAAAAAADjA/SQ-4AXQnwsE/s640/H4X3112-FINAL.jpg
http://www.bodybuildingfitnessfigure.com/news/May2010/AfterDarkAva.jpg
http://lh3.ggpht.com/_G5eyR7E-I20/TG6uz4F9zeI/AAAAAAAADjA/K4fvdbCCPOM/s640/H4X3305-Ropes.jpg
this gal has crazy/amazing abs...what the hell is her diet like??
holy shit...girls abs are insane
I'll be happy to see my waist again in 2011
I'll be happy to see my waist again in 2011
I have a nice little mini goal I am going to Florida at the end of the month so the cardio will be kicked up a notch tell then. Still doing mostly bike cause I sprained my ankle a few weeks back. I think another week and I can hit the treadmill again for a fast walk on incline.
Today was off to a so so start only had 3 meals but they were all good protein and veggies. 2 liters of water <<< need to get this up to 4 liters.
I trained chest and shoulders everything was super sets less then 30 second rest between sets.
Super set
Hammer Strength Incline Press 90 x 12-15 x 4
Hanner Strength Wide Chest Press 90 x 12-15 x 4
Super set
Close grip bench on the smith 50 x 12-15 x 4
Hammer Strength Shoulder Press (facing the seat) 50 x 12-15 x 4
Super Set
Seated Incline Cable Flys 50 x 12-15 x 3
Cable Flys 65 x 12-15 x 3
Super Set
Cable Side Lat Raise 35 x 12-15 x 3
Cable Front Raise 35 x 12-15 x 3
Umm can I count the 2 hours I spent walking around a mall as cardio? LOL
I trained chest and shoulders everything was super sets less then 30 second rest between sets.
Super set
Hammer Strength Incline Press 90 x 12-15 x 4
Hanner Strength Wide Chest Press 90 x 12-15 x 4
Super set
Close grip bench on the smith 50 x 12-15 x 4
Hammer Strength Shoulder Press (facing the seat) 50 x 12-15 x 4
Super Set
Seated Incline Cable Flys 50 x 12-15 x 3
Cable Flys 65 x 12-15 x 3
Super Set
Cable Side Lat Raise 35 x 12-15 x 3
Cable Front Raise 35 x 12-15 x 3
Umm can I count the 2 hours I spent walking around a mall as cardio? LOL
Today is a bit better then yesterday still not perfect but good. I didn't get up to do morning cardio on an empty stomach but I did get in a good cardio session.
I worked arms today pretty light as tomorrow is going to be a killer back workout.
All super sets again with 30 seconds or less rest between sets.
Super set
Nautilus Bicep Curl 35x12-15x4
Nautilus Tricep Extention 35x12-15x4
Super set
Machine Preacher Curl 40x8-12x4
Machine Tricep Press 50x8-12x4
Super set
Cable Bi-Lateral Curl 50x18 65x14 80x12
Over Head single db tricep extention 10x18 12.5x14 15x9
50 minutes on the incumbent bike as long as I press through the heals zero pain.
Diet is on track 3 meals down should get a forth maybe even a fifth in. I am working on 3rd liter of water.
Feeling good!
I worked arms today pretty light as tomorrow is going to be a killer back workout.
All super sets again with 30 seconds or less rest between sets.
Super set
Nautilus Bicep Curl 35x12-15x4
Nautilus Tricep Extention 35x12-15x4
Super set
Machine Preacher Curl 40x8-12x4
Machine Tricep Press 50x8-12x4
Super set
Cable Bi-Lateral Curl 50x18 65x14 80x12
Over Head single db tricep extention 10x18 12.5x14 15x9
50 minutes on the incumbent bike as long as I press through the heals zero pain.
Diet is on track 3 meals down should get a forth maybe even a fifth in. I am working on 3rd liter of water.
Feeling good!
Good question I just started a fat burner today Venom. Also I have 1-2 protein shakes with joint repair for my aching ankle. I take a multi vitamin as well.
How do you like venom?
I am about to go on another killing spree and get my ass in shape too, but this time will be without supps.
I am hoping I can still kill it as hard and have as great results without my fat burners. I have to stay off of any fat burners right now though because I was having bp issues. My health issues are finally better, but I still want to stay clean for awhile.
How do you like venom?
I am about to go on another killing spree and get my ass in shape too, but this time will be without supps.
I love it been my favorite fatburn for about 4 years take it an 30 minutes to an hour befor cardio and you feel like your on fire.
You don't have to use fatburns to get lean it just gives that little extra umph. If your diet is nice and tight you should have no problem reaching your goals. There is other things you can take that should give you a little kick in the pants but not raise your BP like a B complex and BCAA's prior to workouts.
I did get a 4th meal in me as well as a 4th liter of water
Thanks for the suggestions. I am not worried about cutting, but I am worried about not having that energy kick that I need to kick ass.
I will give your suggestions a try.
Thanks for the suggestions. I am not worried about cutting, but I am worried about not having that energy kick that I need to kick ass.
You can also try L-carnitine. It's very important to be well rested that will help with increase in energy aim for at least 8 hours if you don't get that already.
Nice session in the gym today! Keep it up!
Thanks! My sleep isn't horrible so I should be good. I usually get about 8 hrs, but at the least I get 7.
Today is off to a great start got up for 50 minutes of morning cardio woot.
Two meals in me and 2 liters of water down yeah!
So excited I am dead lifting tonight with my old training partner. I haven't seen him in 3 years he moved to LA. I haven't done deads in well over a month so doubtful I will be making any kind of PR's but I will be having a ton of fun.
Two meals in me and 2 liters of water down yeah!
So excited I am dead lifting tonight with my old training partner. I haven't seen him in 3 years he moved to LA. I haven't done deads in well over a month so doubtful I will be making any kind of PR's but I will be having a ton of fun.
Jebus. How fast do you do? And is the training partner the dude that used to post on EF?
Roxy722
New member
This made me LOL. I can't help but think of Homer Simpson!!
Good job on the morning cardio QT! That is soon coming for me and I'm dreading it a bit...once it warms up it's okay but going out at 5 am with -20....not so fun.
Not that fast between 13-16 mph just enough to get the heart rate up and a little sweaty.
Yeah Tweakle he used to post here many moons ago.
Say what!? 10mph is an all out balls to the wall sprint, chica.
Ok that would make sense being Canadian and all good catch
Can I count horizontal cardio for two hours this afternoon? Oh yeah good times!!!
Off to pick up Tweakle and deadlift so pumped.
Roxy722
New member
Ok that would make sense being Canadian and all good catch
Can I count horizontal cardio for two hours this afternoon? Oh yeah good times!!!
Off to pick up Tweakle and deadlift so pumped.
Horizontal cardio definitely counts!! I need some of that in my training regimin...good job girl!
I've got some BCAAs floating around, how would they best be used before workout? Better for cardio or better for lifting? I bought them and I confess I never really "got" what they did.
I take a B-100 and B12 regularly. I can't do stims, I don't even like drinking coffee too much but a.m. cardio is so effing hard
God I'm old ... and fluffy ...
I've got some BCAAs floating around, how would they best be used before workout? Better for cardio or better for lifting? I bought them and I confess I never really "got" what they did.
I take a B-100 and B12 regularly. I can't do stims, I don't even like drinking coffee too much but a.m. cardio is so effing hard
God I'm old ... and fluffy ...
BCAA's are good prior to both IMO
I got in 5 meals and 4 liters of water.
No PR's but training was tons of fun Tweakle is still a chatty cathy at the gym.
Rack deads 125x18 185x12 225x8 275x2 315x1
Wide grip pulldowns 110x16 130x12 150x10
Close grip pulldowns 170x10 190x7 210x3
Hammer Row 140x12 180x8 210x3
Hammer Low Row 90x10-12x3
Hammer High Row 140x12 160x10 180x8
I got home like 20 minutes ago chances of me getting up for AM cardio tomorrow slim to none.
I've got some BCAAs floating around, how would they best be used before workout? Better for cardio or better for lifting? I bought them and I confess I never really "got" what they did.
I take a B-100 and B12 regularly. I can't do stims, I don't even like drinking coffee too much but a.m. cardio is so effing hard
God I'm old ... and fluffy ...
originally when they were developed in the '80's the idea was they encouraged a natural GH release, MM. Whether anything taken orally really does much at all to trigger a release is questionable. If it does, it's probably pretty meager. They certainly would have an anti-catabolic effect though, and iso-leucine increases insulin sensitivity which is a good thing. It would decrease the amount of PWO carbs you'd need to refill glycogen stores.
You'd want to take them on an empty stomach for best effect, or at the very least away from protein sources to avoid metabolic competition with other aminos.
Ok so far have had 3 meals only 1 liter of water so far.
Worked legs cause of my ankle its limited I don't do anything for the calves don't want to put pressure on the ankle yet hopefully next week.
All these are done slow and controlled no more then 30 seconds between sets.
Leg Extentions 100x6 90x12 80x13 70x16 60x16
Single leg extention toe pointing in then out
50x6 40x8 30x12 20x16 10x20
Seated leg curls 50x20 60x18 70x16 80x14 90x12
I was going to use the lying leg curl but this douch felt the need to try to talk to me well I was working trying to decide which one to pick so I just walked over to the other side of the gym and used something I haven't in a while ....
Super set the naughy nice machines
60x16 70x14 80x12
Incumbent bike 50 minutes
Worked legs cause of my ankle its limited I don't do anything for the calves don't want to put pressure on the ankle yet hopefully next week.
All these are done slow and controlled no more then 30 seconds between sets.
Leg Extentions 100x6 90x12 80x13 70x16 60x16
Single leg extention toe pointing in then out
50x6 40x8 30x12 20x16 10x20
Seated leg curls 50x20 60x18 70x16 80x14 90x12
I was going to use the lying leg curl but this douch felt the need to try to talk to me well I was working trying to decide which one to pick so I just walked over to the other side of the gym and used something I haven't in a while ....
Super set the naughy nice machines
60x16 70x14 80x12
Incumbent bike 50 minutes
Happy New Year!
I got in 4 meals yesterday and 2 liters of water. I didn't have anything to drink and snacks last night were veggies just stayed in and cuddled on the couch watched movies. It was a nice chill NYE.
No gym yesterday and probably not today either.
No gym yesterday and probably not today either.
January 2nd I had 3 good meals and then I slipped I had this urge for pizza and ice cream I blame watching eat, pray love on the pizza and ice cream the 4 pints that were in my freezer. Now there is no ice cream in my freezer no I didn't eat it all. I have it at a friend’s for safe storage. LOL
One of my buddies was in Europe for the holidays and I was checking in on his cat. So I took the ice cream there and hid it in the back of his freezer. I don't think I will tell him. If he finds it he will know it's mine (he knows my favorite flavour) and he is a good bro so he won’t eat it. I am pretty much positive he will know why it's there and LMAO @ me.
I did do 55 minutes of cardio on the incumbant bike and got 2 liters of water in.
Today so far I have had 3 meals and 2 liters of water likely have another 1-2 meals and I am aiming for 2 more liters of water.
My workout today was great I am feeling really good.
Back and biceps:
Super sets and giant sets with 30 seconds max rest.
Super seted wide grip and close grip pull downs 90x20 110x16 130x12
Giant set
Hammer low row 90x14x3
Hammer row 140x8x3
Hammer 90 degree tbar row 35x12x3
Giant set
Single arm cable row 50x15 40x16 30x20
Single arm high cable row 40x16 30x16 20x20
Reverse grip pull down 90x14x3
Cable rope bicep curl 30x20x3
Super set
Standing bi-lateral cable curl 65x14 80x10 95x8
Nautilus bicep curl 35x12x2 20x16
60 minutes of cardio on the incumbant bike.
One of my buddies was in Europe for the holidays and I was checking in on his cat. So I took the ice cream there and hid it in the back of his freezer. I don't think I will tell him. If he finds it he will know it's mine (he knows my favorite flavour) and he is a good bro so he won’t eat it. I am pretty much positive he will know why it's there and LMAO @ me.
I did do 55 minutes of cardio on the incumbant bike and got 2 liters of water in.
Today so far I have had 3 meals and 2 liters of water likely have another 1-2 meals and I am aiming for 2 more liters of water.
My workout today was great I am feeling really good.
Back and biceps:
Super sets and giant sets with 30 seconds max rest.
Super seted wide grip and close grip pull downs 90x20 110x16 130x12
Giant set
Hammer low row 90x14x3
Hammer row 140x8x3
Hammer 90 degree tbar row 35x12x3
Giant set
Single arm cable row 50x15 40x16 30x20
Single arm high cable row 40x16 30x16 20x20
Reverse grip pull down 90x14x3
Cable rope bicep curl 30x20x3
Super set
Standing bi-lateral cable curl 65x14 80x10 95x8
Nautilus bicep curl 35x12x2 20x16
60 minutes of cardio on the incumbant bike.
Ok not sure how long I can keep up this detailed of a log at work it is easy to do but weekends or days off my schedule is a bit more all over the place.
Tuesday January 4, 2011
"No. Try not. Do... or do not. There is no try." ~Yoda~
5:45 a.m.
1 cup coffee
1 tbsp half and half
2 splenda
6:00 a.m.
30 minutes cardio incumbent bike
7:00 a.m.
2 omega eggs
½ cup egg whites
25 grams feta cheese
1 cup coffee
1 tbsp half and half
2 splenda
9:30 a.m.
2 scopes vanilla protein powder
½ cup coffee
½ cup unsweetened almond milk
11:30 a.m.
120 grams tuna
2 tbsp pureed avocado
2tbsp salsa
8 slices of cucumber
8 slices of green pepper
1 venom hyper drive
1 extra strength cold fx
1:30 p.m.
120 grams tuna
2 tbsp pureed avocado
2tbsp salsa
3:30 p.m.
120 grams tuna
2 tbsp pureed avocado
2 tbsp salsa
5:30 p.m.
120 grams of chicken
2 cups of spinach
1 tbsp vinger
diet coke
7:30
50 grams almonds
9:30
1 scope joint repair mixed with 1 tbsp sugar free metamucil
3 caps of ZMA
25mg DHEA
3mg melatonin
Daily Total
Calories 1,723
Fat 74.5 grams 37 %
Carbohydrate 39.3 grams 9 %
Protein 227.2 grams 54 %
4 liters of water
2 liters of chilled mint green tea (so yummy!)
Tuesday January 4, 2011
"No. Try not. Do... or do not. There is no try." ~Yoda~
5:45 a.m.
1 cup coffee
1 tbsp half and half
2 splenda
6:00 a.m.
30 minutes cardio incumbent bike
7:00 a.m.
2 omega eggs
½ cup egg whites
25 grams feta cheese
1 cup coffee
1 tbsp half and half
2 splenda
9:30 a.m.
2 scopes vanilla protein powder
½ cup coffee
½ cup unsweetened almond milk
11:30 a.m.
120 grams tuna
2 tbsp pureed avocado
2tbsp salsa
8 slices of cucumber
8 slices of green pepper
1 venom hyper drive
1 extra strength cold fx
1:30 p.m.
120 grams tuna
2 tbsp pureed avocado
2tbsp salsa
3:30 p.m.
120 grams tuna
2 tbsp pureed avocado
2 tbsp salsa
5:30 p.m.
120 grams of chicken
2 cups of spinach
1 tbsp vinger
diet coke
7:30
50 grams almonds
9:30
1 scope joint repair mixed with 1 tbsp sugar free metamucil
3 caps of ZMA
25mg DHEA
3mg melatonin
Daily Total
Calories 1,723
Fat 74.5 grams 37 %
Carbohydrate 39.3 grams 9 %
Protein 227.2 grams 54 %
4 liters of water
2 liters of chilled mint green tea (so yummy!)
Last edited:
I should get one of those step counter things see how long it takes my bladder to adjust to all the fluids again. 
Wednesday January 5, 2011
Every ceiling, when reached, becomes a floor, upon which one walks as a matter of course and prescriptive right. ~Aldous Huxley~
5:45 a.m.
2 lipoflame (Going to try this for a while I have like ¾ of a bottle left. I was crashing pretty hard last night after work because you should only take venom once a day.)
1 cup coffee 1 tbsp half and half 2 splenda
6:00 a.m.
30 minutes cardio incumbent bike
6:45 a.m.
1 scopes chocolate protein powder
1 tbsp almond butter
½ cup unsweetened almond milk
9:30 a.m.
1 scopes chocolate protein powder
1 tbsp almond butter
½ cup unsweetened almond milk
12:30 a.m.
120 grams tuna
2 tbsp pureed avocado
2 tbsp salsa
8 slices of cucumber
8 slices of green pepper
3:30 p.m.
120 grams tuna
2 tbsp pureed avocado
2 tbsp salsa
25 grams almonds
5:30 p.m.
120 grams of chicken
2 cups of spinach
25 grams feta cheese
1 tbsp vinegar
Diet coke
2 lipoflame
6:30 Gym Chest Shoulders and Triceps
Super set
Close grip bench on the smith 50x14x3
Single arm tricep extension 10x14x4
Super set
Hammer Strength Incline Press 90x10x3
Hammer Strength Wide Chest Press 90x10x3
Super Set
Machine tricep press 40x16 50x12x2
Cable Flys 65x16 80x14 85x8
Super Set
Cable Side Lat Raise 20x16x3
Cable Front Raise 20x16x3
Super Set
Rear delt row 70x18 90x16 110x10
Peck deck 35x10x3
Cardio incumbent bike 30 minutes level 5 average speed 13.8 distance 7.4 calories 170 (Not sure how right this is I didn’t enter in my age or weight just did a quick start. I was pushing pretty hard morning I am not so energetic. LOL)
8:00
1 scope vanilla protein powder
1 scope joint repair mixed with 1 tbsp sugar free Metamucil
8:30
2 omega eggs
½ cup egg whites
25 grams feta cheese
3 caps of ZMA
25mg DHEA
3mg melatonin
9:30
25 grams almonds
3 caps of ZMA
25mg DHEA
3mg melatonin
2 liters of water
3 liters of chilled mint green tea
Daily Total Calories 1,860 Fat 41% Carbs 8% Protein 50%
Every ceiling, when reached, becomes a floor, upon which one walks as a matter of course and prescriptive right. ~Aldous Huxley~
5:45 a.m.
2 lipoflame (Going to try this for a while I have like ¾ of a bottle left. I was crashing pretty hard last night after work because you should only take venom once a day.)
1 cup coffee 1 tbsp half and half 2 splenda
6:00 a.m.
30 minutes cardio incumbent bike
6:45 a.m.
1 scopes chocolate protein powder
1 tbsp almond butter
½ cup unsweetened almond milk
9:30 a.m.
1 scopes chocolate protein powder
1 tbsp almond butter
½ cup unsweetened almond milk
12:30 a.m.
120 grams tuna
2 tbsp pureed avocado
2 tbsp salsa
8 slices of cucumber
8 slices of green pepper
3:30 p.m.
120 grams tuna
2 tbsp pureed avocado
2 tbsp salsa
25 grams almonds
5:30 p.m.
120 grams of chicken
2 cups of spinach
25 grams feta cheese
1 tbsp vinegar
Diet coke
2 lipoflame
6:30 Gym Chest Shoulders and Triceps
Super set
Close grip bench on the smith 50x14x3
Single arm tricep extension 10x14x4
Super set
Hammer Strength Incline Press 90x10x3
Hammer Strength Wide Chest Press 90x10x3
Super Set
Machine tricep press 40x16 50x12x2
Cable Flys 65x16 80x14 85x8
Super Set
Cable Side Lat Raise 20x16x3
Cable Front Raise 20x16x3
Super Set
Rear delt row 70x18 90x16 110x10
Peck deck 35x10x3
Cardio incumbent bike 30 minutes level 5 average speed 13.8 distance 7.4 calories 170 (Not sure how right this is I didn’t enter in my age or weight just did a quick start. I was pushing pretty hard morning I am not so energetic. LOL)
8:00
1 scope vanilla protein powder
1 scope joint repair mixed with 1 tbsp sugar free Metamucil
8:30
2 omega eggs
½ cup egg whites
25 grams feta cheese
3 caps of ZMA
25mg DHEA
3mg melatonin
9:30
25 grams almonds
3 caps of ZMA
25mg DHEA
3mg melatonin
2 liters of water
3 liters of chilled mint green tea
Daily Total Calories 1,860 Fat 41% Carbs 8% Protein 50%
Last edited:
Thursday January 6, 2010
Always bear in mind that your own resolution to succeed is more important than any one thing. ~Abraham Lincoln~
7:00 a.m.
2 omega eggs
½ cup egg whites
1 cup coffee 1 tbsp half and half 2 splenda
9:30 a.m.
25 grams of almonds
12:30 a.m.
120 grams tuna
2 tbsp pureed avocado
2 tbsp salsa
8 slices of cucumber
8 slices of green pepper
2 lipoflame
1:30 p.m.
120 grams tuna
2 tbsp pureed avocado
2 tbsp salsa
3:30 p.m.
120 grams tuna
2 tbsp pureed avocado
2 tbsp salsa
2 lipoflame
5:30 p.m.
Cardio
7:00
2 scopes chocolate protein powder
2 tbsp almond butter
1 cup unsweetened almond milk
9:30 p.m.
120 grams of chicken
2 cups of spinach
1 tbsp vinegar
1 scope joint repair mixed with 1 tbsp sugar free Metamucil
3 caps of ZMA
25mg DHEA
3mg melatonin
Daily Total Calories 1,696 Fat 37% Carbs 9% Protein 54%
2 liters of water
3 liters of chilled mint green tea
Always bear in mind that your own resolution to succeed is more important than any one thing. ~Abraham Lincoln~
7:00 a.m.
2 omega eggs
½ cup egg whites
1 cup coffee 1 tbsp half and half 2 splenda
9:30 a.m.
25 grams of almonds
12:30 a.m.
120 grams tuna
2 tbsp pureed avocado
2 tbsp salsa
8 slices of cucumber
8 slices of green pepper
2 lipoflame
1:30 p.m.
120 grams tuna
2 tbsp pureed avocado
2 tbsp salsa
3:30 p.m.
120 grams tuna
2 tbsp pureed avocado
2 tbsp salsa
2 lipoflame
5:30 p.m.
Cardio
7:00
2 scopes chocolate protein powder
2 tbsp almond butter
1 cup unsweetened almond milk
9:30 p.m.
120 grams of chicken
2 cups of spinach
1 tbsp vinegar
1 scope joint repair mixed with 1 tbsp sugar free Metamucil
3 caps of ZMA
25mg DHEA
3mg melatonin
Daily Total Calories 1,696 Fat 37% Carbs 9% Protein 54%
2 liters of water
3 liters of chilled mint green tea
Great macros for body recomp, QT. This thread should be a diet How-To.
Ok yesterdays diet pretty much the same as the thursday's I was busy didn't record it but I made basically the same thing for the whole week I always do.
I keep my training for the most part in my bb but generaly forget to record everything for cardio.
I did 30 minuttes of cardio after this workout
Leg ext 70x14 80x12 90x10 100x8
Sngle leg ext toe pointed out then to pointed in 30x14x2 20x20x2
Steaded leg curl 70x20 80x14 90x12 100x6
Prone lying leg curl 95x6 80x10 65x16 50x20
Naughty nice super set 80x12x2
I am hitting the gym a 5 for a back workout with the guy I have been dating followed surly by some at home cardio
I keep my training for the most part in my bb but generaly forget to record everything for cardio.
I did 30 minuttes of cardio after this workout
Leg ext 70x14 80x12 90x10 100x8
Sngle leg ext toe pointed out then to pointed in 30x14x2 20x20x2
Steaded leg curl 70x20 80x14 90x12 100x6
Prone lying leg curl 95x6 80x10 65x16 50x20
Naughty nice super set 80x12x2
I am hitting the gym a 5 for a back workout with the guy I have been dating followed surly by some at home cardio
Last edited:
Oh one other thing yesterday I got my order form RXhealth place ships so fast and best prices on the net by far 
I will be starting a cycle come February so stay tuned.
I will be starting a cycle come February so stay tuned.
Wide grip pulldown 70c20 90x20 110x16 130x16 150x12
Close grip pulldown 150x16 170x12 190x8 2210x3
Mid Row 95x20 110x16 140x12 155x8
Hammer Low Row 90x20 140x14 180x12 230x6
Hammer high row 180x14 230x8 270xFAIL
Hammer row 180x12 230x10 270x3
Rack deads 225x8
30 minutes on the bike
Close grip pulldown 150x16 170x12 190x8 2210x3
Mid Row 95x20 110x16 140x12 155x8
Hammer Low Row 90x20 140x14 180x12 230x6
Hammer high row 180x14 230x8 270xFAIL
Hammer row 180x12 230x10 270x3
Rack deads 225x8
30 minutes on the bike
Oh no I started feeling super pukey today. I am drinking tons of water trying to eat and praying I am not catching the dam virus thats going around!
I started feeling super pukey today. I am drinking tons of water trying to eat and praying I am not catching the dam virus thats going around!
Roxy722
New member
I hope you feel better. We've got norwalk virus going around out here and seems like bronchitis is around too.
Do you have any problems getting stuff from rxhealth across the boarder?
I heard yesterday that that the CBBF has decided to see how the physique division plays out at North Americans this year before deciding what's next for Canada. Sounds like we're in for at least a year wait!
Do you have any problems getting stuff from rxhealth across the boarder?
I heard yesterday that that the CBBF has decided to see how the physique division plays out at North Americans this year before deciding what's next for Canada. Sounds like we're in for at least a year wait!
Boo that sucks about them waiting they brought bikini here fast enough.
I have ordered from RX several times with no costunms issues at all! I highly recommend them the prices are crazy plus there is a special discount code for Elite memebers Online Pharmacy - Prescription Medications, Generic Drugs, Herbal Remedy ( 34765414 for a 20% discount)
I was cracking up at the naughty nice super set. LOL
Nice back workout girl!
Nice back workout girl!
Happy to give a giggle but I think that term orginally came from my old training partner. Today's workout did chest shoulders and arms.
Superset
Hammer incline 90x12x3
Hammer Wide grip 90x12x3
Superset
Revrese shoulder press 85x12x3
Rear delt row 90x12x3
Superset
Cable flys 80x12x3
Single arm db ex 12x14X3
Superset
Cable latraise 35x14x3
Cable bicep curl 80x12x3
Superset
Nautilus Tricep ext 50x14x3
Nautilus Bicep curl 50x10x3
30 minutes of cardio on the bike distance 7.5 km
I am feeling way better here is my no cold/flu stack take it twice a day seems to be working.
Canadian Ginseng 250 mg
Siberian Ginseng 250 mg
Vitamin C 1000 mg
Echinacea Purpurea 1200 mg
Works been busy so struggling to keep the super detailed log but things are very much on track. I am eating a little less 4-5 times a day just cause I wasn't feeling so hot.
OK diet is still clean but I been under eating like today just had my 3rd meal bad bad girl! Water and green/herbal tea intake is still at 2 liters each.
Leg ext 60x20 70x16 80x14 90x12 100x10 110x8 120x6
Single leg ext toe out toe in 40x12 30x14 20x16 10x20
Prone Lying leg curl 65x20 80x14 95x8
Pron Single lying leg curl 35x12x2 20x14x2 no rest between sets Giant set single leg 20x20x2 per leg
Cable abduction
Cable adduction
Cable glute
Cable hip flexer
30 minutes incumbent bike
Leg ext 60x20 70x16 80x14 90x12 100x10 110x8 120x6
Single leg ext toe out toe in 40x12 30x14 20x16 10x20
Prone Lying leg curl 65x20 80x14 95x8
Pron Single lying leg curl 35x12x2 20x14x2 no rest between sets Giant set single leg 20x20x2 per leg
Cable abduction
Cable adduction
Cable glute
Cable hip flexer
30 minutes incumbent bike
Thanks Que Nice to see you posting don't be a stranger
Today's workout
Hammer high row 90x20 160x14 180x12 230x4
Hammer row 140x12 160x8 180x4
Cable low row 40x16 50x14 60x12
Wide grip pull downs 75x16 90x14 105x8
Close grip pull downs 105x14 120x12 135x10
Revres grip pull down 135x7 120x9 105x12
Cable rope curl 50x14 60x12 70x10
Single cable bicep curl 40x6 30x8 20x12 15x16 no rest between sets
30 minutes on the bike
I should be in bed already ...
Nice to see you posting don't be a stranger Today's workout
Hammer high row 90x20 160x14 180x12 230x4
Hammer row 140x12 160x8 180x4
Cable low row 40x16 50x14 60x12
Wide grip pull downs 75x16 90x14 105x8
Close grip pull downs 105x14 120x12 135x10
Revres grip pull down 135x7 120x9 105x12
Cable rope curl 50x14 60x12 70x10
Single cable bicep curl 40x6 30x8 20x12 15x16 no rest between sets
30 minutes on the bike
I should be in bed already ...
45 minutes of cardio done! Great start to the day
You're doing soooo AWESOME! Love the consistency and numbers you putting up in the gym. Strong! Keep truckin' girl!
I have two gym memberships the one I haven't been to in a while they added new equipment so I have been checking it out more so if numbers seem significantly diffrent on some things it is because every piece equipenmt at gyms are calibrated a little diffrent.
Hammer incline 50x20 70x14 80x12
Hammer reverse shoulder press 90x8x3
Close grip smith bench35x5 30x5 25x5 20x5 15x5 10x5 (counter weighted?)
Cable Fly50x8 40x12 drop set no rest for these 30x16 20x18 15x20
Super set drop set no rest between sets
Cable rear delt row 15x12 10x16
Cable front raise 15x12 10x16
Machine side lateral 30x20 40x16 50x12 60x8
Super set
Cable single arm press downs 25x16x3
Single arm db tricep ex 12x16x3
30 minutes of cardio
Hammer incline 50x20 70x14 80x12
Hammer reverse shoulder press 90x8x3
Close grip smith bench35x5 30x5 25x5 20x5 15x5 10x5 (counter weighted?)
Cable Fly50x8 40x12 drop set no rest for these 30x16 20x18 15x20
Super set drop set no rest between sets
Cable rear delt row 15x12 10x16
Cable front raise 15x12 10x16
Machine side lateral 30x20 40x16 50x12 60x8
Super set
Cable single arm press downs 25x16x3
Single arm db tricep ex 12x16x3
30 minutes of cardio
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Leg ext 100x16 110x15 120x12 130x10 140x8
Single leg ext toe out toe in 40x14 30x14 20x14 none stop
Seated leg curl 100x6 90x10 80x14 70x20
Prong leg curls 95x7 80x11 65x14 50x20
Giant set single leg per leg
Cable abduction 35x12 50x10 65x6
Cable adduction35x12 50x10 65x6
Cable glute 35x14 50x12 65x8
Cable hip flexer 35x14 50x12 65x8
Single leg ext toe out toe in 40x14 30x14 20x14 none stop
Seated leg curl 100x6 90x10 80x14 70x20
Prong leg curls 95x7 80x11 65x14 50x20
Giant set single leg per leg
Cable abduction 35x12 50x10 65x6
Cable adduction35x12 50x10 65x6
Cable glute 35x14 50x12 65x8
Cable hip flexer 35x14 50x12 65x8
Super set
Wide grip pull downs 90x20 110x16 130x14 150x12
Close grip pull downs 90x20 110x16 130x14 150x12
Super set
Nautilus mid row 95x16 110x14 125x12 140x10
Hammer low row 90x16x4
Giant set
Single arm cable row 50x16 40x18 30x20
Single arm cable high row 40x16 30x18 20x20
Reverse grip pull down 90x16x3
Cable rope bicep curl 30x16x3
Super set
Cable bicep curl 80x12x3
Nautilus bicep curl 35x12x3
Cardio 45 minutes incumbent bike
Wide grip pull downs 90x20 110x16 130x14 150x12
Close grip pull downs 90x20 110x16 130x14 150x12
Super set
Nautilus mid row 95x16 110x14 125x12 140x10
Hammer low row 90x16x4
Giant set
Single arm cable row 50x16 40x18 30x20
Single arm cable high row 40x16 30x18 20x20
Reverse grip pull down 90x16x3
Cable rope bicep curl 30x16x3
Super set
Cable bicep curl 80x12x3
Nautilus bicep curl 35x12x3
Cardio 45 minutes incumbent bike
I did chest shoulder triceps and a little legs yesterday - have had a lot of work commitments this week after hours plus I leave tomorrow for Florida for 5 days - I don't expect to be online at all when away
Super set
Hammer incline 90x16x3
Pec dec 35x16x3
Super set
Reverse hammer shoulder press 90x8x3
Rear delt row 90x16x3
Super set
Cable chest fly 80x16x3
Nautilus tricep press 40x16x3
Super set
Nautilus lat raise 35x12x3
Nautilus tricep ext 35x16x3
Super set
Cable front raise 20x20x3
Cable lat raise 20x16x3
Leg ext 80x18 90x16 100x14 110x12 120x10
Single leg ext 30x16 20x18 no stopping between sets
Seated leg curl 80x14x3
Standing single ham curl 10x16 15x14 20x10 no stopping between sets
Super set
Hammer incline 90x16x3
Pec dec 35x16x3
Super set
Reverse hammer shoulder press 90x8x3
Rear delt row 90x16x3
Super set
Cable chest fly 80x16x3
Nautilus tricep press 40x16x3
Super set
Nautilus lat raise 35x12x3
Nautilus tricep ext 35x16x3
Super set
Cable front raise 20x20x3
Cable lat raise 20x16x3
Leg ext 80x18 90x16 100x14 110x12 120x10
Single leg ext 30x16 20x18 no stopping between sets
Seated leg curl 80x14x3
Standing single ham curl 10x16 15x14 20x10 no stopping between sets
Florida? What's happening in Fl? Have a safe trip and behave.
I am back ... I think those two grande bolds I had post 5 p.m. not a great idea... not sure how much sleep I am going to get tonight.
So of the 5 days I was gone 2 days were perfect diet wise the other 3 had some very good meals and some very bad meals too. LOL
As for working out I did a shit load of walking. Some was carrying my 20 lb nephew oh and there was a bunch me half bending down lettinhg him hold my hands well he walked. He can actually moter like that.
All and all it was a great vacation.
not sure how much sleep I am going to get tonight. So of the 5 days I was gone 2 days were perfect diet wise the other 3 had some very good meals and some very bad meals too. LOL
As for working out I did a shit load of walking. Some was carrying my 20 lb nephew oh and there was a bunch me half bending down lettinhg him hold my hands well he walked. He can actually moter like that.
All and all it was a great vacation.
Awesome to hear you had a great visit with family. Welcome back home!
Tonights workout
Super set
Lat pulldown wide grip 90x20 110x16 130x14
Lat pulldown close grip 90x20 110x16 130x14
Super set
Nautilus mid row 110x16 125x14 140x10
Rope cable curl 30x16 40x14 50x10
Giant set
Single arm cable row 60x12 50x16 40x18 30x20
Single arm cable high row 50x12 40x16 30x18 20x20
Revrse grip pull down 120x12 115x12 105x14 90x18
Super set
Hammer low row 90x12x3
T-bar row 45x8x3
Nautilus cable bicep curl 50x20 65x16 80x12 95x6
40 minutes bike
Super set
Lat pulldown wide grip 90x20 110x16 130x14
Lat pulldown close grip 90x20 110x16 130x14
Super set
Nautilus mid row 110x16 125x14 140x10
Rope cable curl 30x16 40x14 50x10
Giant set
Single arm cable row 60x12 50x16 40x18 30x20
Single arm cable high row 50x12 40x16 30x18 20x20
Revrse grip pull down 120x12 115x12 105x14 90x18
Super set
Hammer low row 90x12x3
T-bar row 45x8x3
Nautilus cable bicep curl 50x20 65x16 80x12 95x6
40 minutes bike
Hey Ladies and Gents,
Sorry I haven’t been around lately work/life has been busy. Things diet wise are going ok not 100% on track 100% of the time. Tanning is decent I started the treadmill again there is only minor pain in some of the tendons on my foot. Its only during and maybe for like an hour after it is very minor so I am not going to push it by doing wind sprints or anything but it is a lot better so I am happy.
I am hoping to get back to keep this log up to date more regular in March we will see last month of the quarter and all that may not happen.
Sorry I haven’t been around lately work/life has been busy. Things diet wise are going ok not 100% on track 100% of the time. Tanning is decent I started the treadmill again there is only minor pain in some of the tendons on my foot. Its only during and maybe for like an hour after it is very minor so I am not going to push it by doing wind sprints or anything but it is a lot better so I am happy.
I am hoping to get back to keep this log up to date more regular in March we will see last month of the quarter and all that may not happen.
Ok ladies tomorrow I start logging again no more travel tell next quarter. It's time to focus get back to were I want to be for me abs for my 32nd Birthday
"Almost everything--all external expectations, all pride, all fear of embarrassment or failure--these things just fall away in the face of death, leaving only what is truly important. Remembering that you are going to die is the best way I know to avoid the trap of thinking you have something to lose. You are already naked. There is no reason not to follow your heart. "
~Steve Jobs~
Ok so I am in the office today which makes it a easy to record everything food wise. Rest of the week will be hit and miss cause I am out of the office a far bit but the diet will be pretty much the same all week.
5:20
coffee 1 tbsp half and half 2 splenda
5:40
40 minutes cardio on the treadmill (no ankle or foot pain)
1 liter of water
6:30
2 scopes of whey 1 scope of joint repair 1 scope sugar free metamucil 1 scope taurine 20 mcg clen
8:00
coffee 1 tbsp half and half 2 splenda
3 hard boilded omega eggs
10:00
3 hard boilded omega eggs
1 liter green tea
25mcg t3
12:00
3 oz turkey
1 cup cauliflower
1 liter water
3:00
3 oz turkey
1 cup cauliflower
1 liter water
10 mg var
5:30 Back
1 liter water
6:30
2 scopes whey
7:30
3 oz turkey
1 cup cauliflower
Daily Total
Calories 1,491
Fat (35%) Carbs (7%) Protein (58%)
~Steve Jobs~
Ok so I am in the office today which makes it a easy to record everything food wise. Rest of the week will be hit and miss cause I am out of the office a far bit but the diet will be pretty much the same all week.
5:20
coffee 1 tbsp half and half 2 splenda
5:40
40 minutes cardio on the treadmill (no ankle or foot pain
) 1 liter of water
6:30
2 scopes of whey 1 scope of joint repair 1 scope sugar free metamucil 1 scope taurine 20 mcg clen
8:00
coffee 1 tbsp half and half 2 splenda
3 hard boilded omega eggs
10:00
3 hard boilded omega eggs
1 liter green tea
25mcg t3
12:00
3 oz turkey
1 cup cauliflower
1 liter water
3:00
3 oz turkey
1 cup cauliflower
1 liter water
10 mg var
5:30 Back
1 liter water
6:30
2 scopes whey
7:30
3 oz turkey
1 cup cauliflower
Daily Total
Calories 1,491
Fat (35%) Carbs (7%) Protein (58%)
Last edited:
Today's workout 30 minutes a.m cardio bike
Super set
Wide grip pull down 90x20 110x16 130x12
Close grip pull down 90x20 110x16 130x12
Super set
Hammer high row 140x14x3
Hammer low row 90x12x3
Nautalis mid row 125x16 140x14 155x10 170x6
Giant set
Single arm cable row 60x10 45x14 30x20
Single arm high cable row 40x10 30x14 20x20
Reverse grip pull down 90x16x3
Cable curl 40x16x3
Bi lateral cable curl 30x16x3
30 more minutes on the bike
Super set
Wide grip pull down 90x20 110x16 130x12
Close grip pull down 90x20 110x16 130x12
Super set
Hammer high row 140x14x3
Hammer low row 90x12x3
Nautalis mid row 125x16 140x14 155x10 170x6
Giant set
Single arm cable row 60x10 45x14 30x20
Single arm high cable row 40x10 30x14 20x20
Reverse grip pull down 90x16x3
Cable curl 40x16x3
Bi lateral cable curl 30x16x3
30 more minutes on the bike
Yesterday 40 minutes a.m. cardio on the treadmill.
Todays workouts 30 minutes a.m cardio bike
Super set
hammer incline 90x8x3
Hammer wide 90x10x3
Super set
Hammer behind the neck press 90x8x3
Hammer 10 degree chest 20x103
Super set
Cable flys 50x16 65x 80x14 95x12
Tricp press 40x16x3
Giant setCable Bi laterla press down 50x16x3Cable
front raise 20x10x3Cable
lat raise 20x10x3
Super set Rear delt row 90x10
Cable rope press down 30x12
Post lifting workout 30 minutes cardio bike
Todays workouts 30 minutes a.m cardio bike
Super set
hammer incline 90x8x3
Hammer wide 90x10x3
Super set
Hammer behind the neck press 90x8x3
Hammer 10 degree chest 20x103
Super set
Cable flys 50x16 65x 80x14 95x12
Tricp press 40x16x3
Giant setCable Bi laterla press down 50x16x3Cable
front raise 20x10x3Cable
lat raise 20x10x3
Super set Rear delt row 90x10
Cable rope press down 30x12
Post lifting workout 30 minutes cardio bike
Friday morning 30 minutes on the treadmill
Saturday
Leg extensions 100x16 120x12 140x8
Single leg extensions toes in toes out no rest between sets 40x12 30x12 20x12
Plie squats with db 55x12x3
SLDL with DB 90x10x3Reverse hack squat 90x14x3
Super set
90 degree leg press 140x16
Seated calf raise 50x16
Donkey calf raise 125x15 150x12 175x10
30 minutes on the treadmill
Monday morning 30 minutes on the treadmill
Saturday
Leg extensions 100x16 120x12 140x8
Single leg extensions toes in toes out no rest between sets 40x12 30x12 20x12
Plie squats with db 55x12x3
SLDL with DB 90x10x3Reverse hack squat 90x14x3
Super set
90 degree leg press 140x16
Seated calf raise 50x16
Donkey calf raise 125x15 150x12 175x10
30 minutes on the treadmill
Monday morning 30 minutes on the treadmill
Tuesday morning 30 minutes on the treadmill
Super set
Wide grip pull down 90x16 110x14 130x10 150x6
Close grip pull down 90x16 110x14 130x10 150x6
Super set
Hammer low row 90x12x3
Hammer high row 140x12x3
Hammer row 140x14 180x10 230x4
Super set
Cable revrse pull down 100x12 110x10 120x8
Cable rope bicep curl 40x12 50x10 60x8
Bi-lateral cable curl 65x13 80x10 95x6
Nautilus bicep curl 35x12 50x8
Super set
Wide grip pull down 90x16 110x14 130x10 150x6
Close grip pull down 90x16 110x14 130x10 150x6
Super set
Hammer low row 90x12x3
Hammer high row 140x12x3
Hammer row 140x14 180x10 230x4
Super set
Cable revrse pull down 100x12 110x10 120x8
Cable rope bicep curl 40x12 50x10 60x8
Bi-lateral cable curl 65x13 80x10 95x6
Nautilus bicep curl 35x12 50x8
