x
Almost there! Please complete this form and click the button below to gain instant access.
EliteFitness.com FREE Email Series: How You Can Use Winstrol, Masteron, HGH, and Testosterone for a Perfect, Muscular Physique!
- -
We hate SPAM and promise to keep your email address safe.
- -

SuperQTs staying the course log


Welcome to the EliteFitness.com Bodybuilding Site! Please join this discussion about SuperQTs staying the course log within the Women's Fitness (Female Bodybuilding and Training) category.

Excerpt: Well ladies I thought I would step into the logging here. I have been having an extremely hard time staying the course on my diet with out a competition coming up I find myself cheating far more then I should. I am hoping that holding myself publicly accountable for my actions should keep me on course. Ladies dont be afraid to lay the smack down if you see me getting off course. Just some notes my training right now has a huge cardio focus not at all the norm for me but I am getting ready

Read more or register here to join the discussion below...

Page 1 of 90 123456789101151 ... LastLast
Results 1 to 10 of 900
  1. #1
    Elite superqt4u2nv's Avatar
    Join Date
    May 2003
    Location
    In the GYM
    Posts
    34,779
    Rep Power
    4327

    SuperQTs staying the course log

    Well ladies I thought I would step into the logging here. I have been having an extremely hard time staying the course on my diet with out a competition coming up I find myself cheating far more then I should. I am hoping that holding myself publicly accountable for my actions should keep me on course. Ladies dont be afraid to lay the smack down if you see me getting off course.

    Just some notes my training right now has a huge cardio focus not at all the norm for me but I am getting ready for the police fitness testing and a key component is a sprint testing.

    The diet plan is a 40/30/30 10-12 x bodyweight for calories.

    Lifting split is 3 days a week:

    Monday PM
    3-4 set 6-8 reps
    Deadlifts
    One Arm Rows
    Superset:
    Assisted close grip pull ups
    Assisted wide grip pull ups
    HS Behind the neck press
    Superset:
    Front Raises
    Lat Raises

    Wednesday PM
    3-4 set 6-8 reps
    Bench Press
    Decline Press
    Incline DB Flies
    Smith partial pin press
    Tricep Press down
    EZ curl
    Hammer Curl

    Friday PM
    3-4 sets 15-25 reps
    Squats
    Romanian Deadlifts
    Superset:
    Leg Extensions
    Lying Leg Curl
    Calf Press
    Sassys tippy toe plate walk

    ABs EOD various

    Cardio Training
    Monday Wednesday & Friday AM 20 minute HITT treadmill
    Tuesday & Thursday AM
    Tuck Jumps (2x6)
    Rocket Jumps (2x6)
    Lunge Jumps (2x6)
    Line Hops (2x8)
    Skips for Height. (3x30 meters)
    Skips for Distance (3x30 meters)
    Straight Leg Bounds. (3x30 meters)
    Tuesday & Thursday PM
    20 minute HITT treadmill

    Saturdays
    Track practicing sprint testing

    Goals:
    Pass police physical assessment.
    Get body fat back down below 15%
    Last edited by superqt4u2nv; 17-Apr-2006 at 08:50 AM.

  2. #2
    Elite superqt4u2nv's Avatar
    Join Date
    May 2003
    Location
    In the GYM
    Posts
    34,779
    Rep Power
    4327

    Re: SuperQTs staying the course log

    Monday April 17, 2006

    Weight 166 last time I weighted myself 2 weeks ago was 158 hoping some is just water from yesterdays dinner. Body fat is approximately 19% done with digital calipers

    6:00 am
    3 minute warm up speed 3.6
    10 intervals
    High 6.6 for 1 minute
    Low 3.6 for 1 minute
    2 minute cool down speed 2.8

    8:00
    4 oz lean beef
    Grapefruit

    10:00
    2/3 oatmeal
    1 scope on vanilla whey

    12:00
    4 oz tuna
    2 c. cucumber

    2:00
    1 oz almomds

    5:00
    1 1/2 scope ON vanilla whey
    1/2 scope orange gatoraid

    10 minutes chiro exercises and stretching
    Deadlifts : warm up 135 x 10 worksets 185 x 8, 205 x 6, 205 x 3
    One Arm Rows 50 x 8, 60 x 6 x 3
    Superset:
    Assisted close grip pull ups 50 x 8 x 4
    Assisted wide grip pull ups 50 x 8 x 2, 50 x 6 x 2
    HS Behind the neck press 90 x 8, 110 x 6 x 3
    Superset:
    Front Raises 12 x 8 x 4
    Lat Raises 12 x 8 x 4

    Strength was pretty much shit do to lack of sleep and boozing on the weekend. Also think it wouldn't hurt to see my chiro for an adjustment.

    7:00
    1 1/2 scope ON vanilla whey
    1/2 scope orange gatoraid

    8:30
    1 cup fat free cottage cheese

    10:00
    1 oz almonds

    Calories Eaten Today
    grams cals %total
    Total: 1706
    Fat: 49 444 27%
    Sat: 5 46 3%
    Poly: 9 78 5%
    Mono: 19 175 11%
    Carbs: 122 424 26%
    Fiber: 16 0 0%
    Protein: 198 791 48%
    Last edited by superqt4u2nv; 17-Apr-2006 at 11:06 PM.

  3. #3
    Da Pope Sassy69's Avatar
    Join Date
    May 2001
    Location
    Nekkid in the sun!
    Posts
    21,469
    Rep Power
    88

    Re: SuperQTs staying the course log

    Hey QT! LOL Why do you think I do competitions? Cuz I don't know how to eat like a normal person w/o them. The sprint stuff should be really cool! Its something that has to be part of my training soon but I still need to scope out a place to do them. The road would have me crippled w/ shinsplints in 2 days.

    Looks like you're off to a good start!

  4. #4
    curgeo
    Guest

    Re: SuperQTs staying the course log

    Hey QT, as you know the interval training is fantastic. Fukkenshredded on had a great thread about this. I believe he tried to debate Nelson when he was on here and Nelson wouldn't bite.

    Keep us updated. I'll be getting fat somewhere, but I'll check in periodically between bites

  5. #5
    Olympian que_66's Avatar
    Join Date
    Sep 2005
    Location
    Being a "Nutritional Overachiever"
    Posts
    2,094
    Rep Power
    66

    Re: SuperQTs staying the course log

    Quote Quote posted by superqt4u2nv
    Well ladies I thought I would step into the logging here. I have been having an extremely hard time staying the course on my diet with out a competition coming up I find myself cheating far more then I should. I am hoping that holding myself publicly accountable for my actions should keep me on course. Ladies dont be afraid to lay the smack down if you see me getting off course.
    I got my overweight jiggling a$$ outta bed at 4:30 am so I could be awake enough to do cardio in the morning for the first time........so you just suck it up, get ya apples to the gym and stop ya whinin missy!


    You don't really wanna look like this do ya?: Fabulous Pink Bathing Suit!





    (How's that? )



  6. #6
    Elite superqt4u2nv's Avatar
    Join Date
    May 2003
    Location
    In the GYM
    Posts
    34,779
    Rep Power
    4327

    Re: SuperQTs staying the course log

    Quote Quote posted by Sassy69
    Hey QT! LOL Why do you think I do competitions? Cuz I don't know how to eat like a normal person w/o them. The sprint stuff should be really cool! Its something that has to be part of my training soon but I still need to scope out a place to do them. The road would have me crippled w/ shinsplints in 2 days.

    Looks like you're off to a good start!
    Yeah the fear of being publicly judged in a bikini really keeps the motivation high and cheating on a diet pretty much non-exisistant for me. I am glad someone is excited out the sprint training I hate dam running once I pass the police physical I fully plan on going back to my beloved precor.

    OMG Que MY EYES

  7. #7
    Pro Bodybuilder FlyBrownChick's Avatar
    Join Date
    Feb 2005
    Location
    Houston
    Posts
    737
    Rep Power
    59

    Re: SuperQTs staying the course log

    It's nice to see that you started a journal. I followed your threads from last year's competition prep. I'll definitely be following this one.

    Are you planning on competing at all this year? Possibly after the police exam?

    Good luck!

  8. #8
    Elite Bodybuilder nelmsjer's Avatar
    Join Date
    Nov 2005
    Location
    Do not underestimate the sneakiness...
    Posts
    1,606
    Rep Power
    89

    Re: SuperQTs staying the course log

    Your sprint training looks good. Be careful the first few weeks as you get back into it (especially with the plyos), and don't forget to stretch!

  9. #9
    Elite superqt4u2nv's Avatar
    Join Date
    May 2003
    Location
    In the GYM
    Posts
    34,779
    Rep Power
    4327

    Re: SuperQTs staying the course log

    Quote Quote posted by FlyBrownChick
    It's nice to see that you started a journal. I followed your threads from last year's competition prep. I'll definitely be following this one.

    Are you planning on competing at all this year? Possibly after the police exam?

    Good luck!
    I am not sure the last competition of the session is the end of November so there is a slim possibility that I might. However I have been thinking more and more that my next competition will be bodybuilding not figure I was left pretty disappointed with figure as there is no real showman ship IMO as there is no posing and no routine.

  10. #10
    Pro Bodybuilder badgergrl's Avatar
    Join Date
    Feb 2006
    Location
    Back in action
    Posts
    936
    Rep Power
    59

    Re: SuperQTs staying the course log

    Good luck superqt!!

Similar Threads

  1. superQT!
    By coldblue1955 in forum Chat & Conversation
    Replies: 20
    Last Post: 27-Jul-2007, 05:50 PM
  2. SuperQT
    By Scotsman in forum Chat & Conversation
    Replies: 7
    Last Post: 13-May-2007, 12:55 AM
  3. SuperQT
    By Lestat in forum Chat & Conversation
    Replies: 24
    Last Post: 13-May-2007, 12:44 AM
  4. superqt
    By tuc biscuit in forum Weight Training & Weight Lifting
    Replies: 12
    Last Post: 14-Jun-2004, 09:13 PM
  5. superQT
    By Buddy_Christ in forum Chat & Conversation
    Replies: 20
    Last Post: 14-Mar-2004, 06:05 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •