SuperQT’s staying the course log…

[superqt4u2nv]

Yesterday
Calories Eaten Today
grams cals %total
Total: 1600
Fat: 66 591 37%
Sat: 4 32 2%
Poly: 5 45 3%
Mono: 8 74 5%
Carbs: 113 440 28%
Fiber: 3 0 0%
Protein: 141 562 35%


Holy crap legs still hurt from this workout.

Squats 95 x 12, 115 x 8, 135 x 4, 135 x 3 x 2
SLDL 135 x 8 x 4 (A girl was super impressed with this and told me so. Nice to hear espcialy after the shitty numbers on squat.)
Widstance leg press 180 x 12, 270 x 6, 270 x 3, 180 x 12
Calf toe press 270 x 15 x 3, 360 x 15 x 3
Lying leg curl 70 x 12, 80 x 8, 90 x 6 drop set 90 x 3/ 60 x 6 / 40 x 8
Leg ext 60 x 12, 80 x 8, 100 x 6, 120 x 6

 

[superqt4u2nv]

5:30
streching
Cardio HITT
3 min warm up
1 min high 1 min low x 12
3 min cool down
1 liter water

8:00
3 oz lean beef
1.5 liter water
coffee

10:00
3 oz chicken breast
10 baby carrots
Trying to stay on top of taking my vitamins.
3 x flax oil caps
2 x 400 iu vit e
2 x 1000mg vit c
4 x joint synergy
3 x kids only multi vits ( I consider these desert. LOL )
1.5 liter water

12:00
3 oz chicken breast
20 baby carrots
3 x flax oil caps
1.5 liter water

2:00
3 oz chicken breast
20 baby carrots
3 x flax oil caps
1.5 liter water

3:30
3 oz chicken breast
2 tbsp ANPB

5:00
3 oz chicken breast
20 baby carrots
1.5 liter water

7:00
3 rice cakes
1 diet tab energy

HS behind the neck press 90 x 12 x 4
Superset
DB lat raise 10 x 12 x 4
DB front raise 10 x 12 x 4
DB clens 12 x 12 x 3
BB upright row 55 x 12 x 3
21's 55 x 3
DB incline curls 15 x 16 x 3
Hammer curls 15 x 20 x 3
2 liters of water

8:30
1 cup egg white cooked with 1/4 cup hot salsa

 

[superqt4u2nv]

The best way to predict the future is to invent it.
Alan Kay

5:30
1 liter water
stretching
giant set
ball raises 20 x 3
leg up crunches 20 x 3
leg up obliques 20 x 3
liecycle eleptical HITT
3 min warm up
1 min high 1 min low x 12
3 min cool down
1 min

8:00
2 scopes on
1 tbsp anpb
coffee
1.5 liter water

10:00
2 talapia filets

12:00
2 talapia filets
1 cup cucumber
1 tbsp anpb
1.5 liter water
3 x flax oil caps
2 x 400 iu vit e
2 x 1000mg vit c
4 x joint synergy
3 x kids only multi vits

3:00
salmon filet
1 cup cucumber
1 tbsp ANPB
1.5 liter water

4:30
salmon filet
1 cup cucumber
1 tbsp ANPB
1.5 liter water

7:00
3 rice cakes
1 diet pepsi

HS bench 50 x 15, 70 x 12, 80 x 10, 90 x 8, 100 x 6
HS incline 70 x 15, 80 x12, 90 x 10, 100 x 8, 110 x 6
Decline 45 x 15, 65 x 12, 75 x 10, 80 x 8, 85 x 6
Seated tricep ext 30 x 12 x 3
Rolling DB 12 x 15 x 3
Machine Tricep Ext 40 x 12 x 3
drank 2 liters of water at the gym for some reason can't get enough water

9:00
guilt free protien cheese cake

Calories Eaten Today
grams cals %total
Total: 1709
Fat: 58 522 32%
Sat: 5 42 3%
Poly: 1 7 0%
Mono: 1 5 0%
Carbs: 54 191 12%
Fiber: 7 0 0%
Protein: 232 927 56%

 

[superqt4u2nv]

Holy crap I have drank almost 7 liters of water today so far and normaly drink around 6 I still have tonight workout to go where I drink between 2-3 liters at normally.

 

[superqt4u2nv]

There must be a glitch in the matrix cause I recall updating my log yesterday

Here are the totals
Calories Eaten Today
grams cals %total
Total: 1659
Fat: 56 503 31%
Sat: 4 32 2%
Poly: 0 2 0%
Mono: 0 2 0%
Carbs: 56 205 13%
Fiber: 5 0 0%
Protein: 230 919 57%

AM workout
calf press 270 x 15 x 3
seated calf raise 90 x 15 x 3
HITT
3 min warm up
1 min high 1 min low x 12
3 min cool down

PM
assisted pull ups 50 x 15 x 4
pull downs 90 x 12 x 4
hs row 90 x 12 x 4
hs low row 90 x 12 x 4
ez curl 65 x 12 x 3
hammer curls 25 x 12 x 3
incline curls 15 x 15 x 3

 

[superqt4u2nv]

Today

Courage is being scared to death - but saddling up anyway.
John Wayne (1907 - 1979)

No AM cardio legs tonight I plan to punish them to the point of needing a wheel chair tomorrow

8:00
1 salmon filet
coffee
1.5 liter water

10:00
1 tbsp anpb

12:00
2 talapia filets
1 cup cucumber
1.5 liter water
3 x flax oil caps
2 x 400 iu vit e
2 x 1000mg vit c
4 x joint synergy
3 x kids only multi vits

3:00
salmon filet
1 cup cucumber
1.5 liter water

4:45
2 talapia filets
3 rice cakes

6:00
4 rice cakes

7:30
gatoraid
1 liter water

Squats 95 x 12, 105 x 10, 115 x 8, 135 x 3
Wide stance leg press 90 x 12, 180 x 10, 230 x 8
Leg extentions 80 x 16 x 3
SLDL 135 x 10 x 3
Lying leg curl 60 x 12, 70 x 10, 80 x 8

8:15
2 scopes on
1 tbsp anpb

10:00
1 tbsp anpb

Calories Eaten Today
grams cals %total
Total: 1652
Fat: 51 457 29%
Sat: 4 36 2%
Poly: 1 11 1%
Mono: 1 9 1%
Carbs: 104 386 24%
Fiber: 7 0 0%
Protein: 184 735 47%

 

[superqt4u2nv]

“Take chances, make mistakes. That's how you grow. Pain nourishes your courage. You have to fail in order to practice being brave.”

- Mary Tyler Moore

5:30
1 liter water
stretching
HITT
3 min warm up
1 min high 1 min low x 12
3 min cool down
*something is wrong with my nano no tunes to work out *

8:00
1 filet salom
coffee
1.5 liter water

10:00
1 tbsp anpb

12:00
diet pepsi
2 tilapia filets
2 cups mix greens
1 tbsp olive oil

3:00
1.5 liter water
1 salmon filet
1 cucumbers
3 x flax oil caps
2 x 400 iu vit e
2 x 1000mg vit c
4 x joint synergy
3 x kids only multi vits


6:00
8 oz tuna
7 rice cakes

HS behind the neck press 90 x 12 x 3
Arnold presses 25 x 12 x 3
Upright row 65 x 12 x 3
Calf press on leg press 45 degree 270 x 10 x 3 (10 count on top each rep)
Toe press 270 x 10 x 3 (10 count on top each rep)

8:30
2 scopes on

10:00
1 tbsp anpb
primrose oil

Calories Eaten Today
grams cals %total
Total: 1689
Fat: 57 515 32%
Sat: 6 57 4%
Poly: 3 28 2%
Mono: 11 102 6%
Carbs: 77 277 17%
Fiber: 8 0 0%
Protein: 204 816 51%

 

[treilin]

*something is wrong with my nano no tunes to work out *

That happened to me one day also I was depending heavily on it.. I actually started crying 'cuz I just couldn't take it!!! Low carbing at the time..
I then started carrying a back up MP3 player with music on it... and an extra set of headphones (just in case...) I will never go without music again!!!

 

[superqt4u2nv]

That happened to me one day also I was depending heavily on it.. I actually started crying 'cuz I just couldn't take it!!! Low carbing at the time..
I then started carrying a back up MP3 player with music on it... and an extra set of headphones (just in case...) I will never go without music again!!!

Yeah most people don't know this buy nano's battery etc only last about a year to year and a half. I got my for free at work should have bought the apple care for it. My workout lacks when I have no tunes. I burned abot 40 less cals then normal this morning.

 

[treilin]

Yeah most people don't know this buy nano's battery etc only last about a year to year and a half. I got my for free at work should have bought the apple care for it. My workout lacks when I have no tunes. I burned abot 40 less cals then normal this morning.

Ewwwwffff I would be mad! Yeah I bought the apple care package just because every piece of electronics I buy breaks within the first 2 years' it seems like things are made so cheaply and have so many more gadgets and buttons that they have more things to break. I would rather take a simple t.v. or player over all these extravagant ones. Though I do love carrying around all that music on one tiny device