In 2011 SuperQT sees her abs again...

[superqt4u2nv]

"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%)

 

[superqt4u2nv]

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

 

[superqt4u2nv]

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

 

[superqt4u2nv]

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

 

[superqt4u2nv]

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