In 2011 SuperQT sees her abs again...

[superqt4u2nv]

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

 

[superqt4u2nv]

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

 

[Island_Girl]

Florida? What's happening in Fl? Have a safe trip and behave.

 

[superqt4u2nv]

Florida? What's happening in Fl? Have a safe trip and behave.

Family time

 

[superqt4u2nv]

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.

 

[Roxy722]

Glad you had a good trip! It's always good to get away and enjoy the family time.

 

[Island_Girl]

Awesome to hear you had a great visit with family. Welcome back home!

 

[superqt4u2nv]

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

 

[superqt4u2nv]

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.

 

[superqt4u2nv]

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