SuperQT’s staying the course log…

[superqt4u2nv]

Updates

Thanks Buns I have just been doing light cardio the past few weeks took it off lifting but I am sooooooooo pumped to get back at it Monday going to try and start back at it a bit lighter with higher reps ease back into heavy lifting. Hopefully not hurt myself for at least another few months

 

[superqt4u2nv]

"Attitude is a little thing that makes a BIG difference.”

- Winston Churchill


Good morning ladies

Ok I have some good news and some bad news. Good news frist I got my but out of bed for AM cardio

Bad news I got on the scale 169 closest I have seen to that was 168 post show rebound. I know some is water as some of my clothes are tight my small stuff size 3-4 most of the 5-6 are fine so not going to stress too much. I do know my ass has expanded as I tried on some size 5 jeans last week and could not get them over my lady lumps.

4:45
Alarm goes off pop 2 cardio breezes with a cup of water.

5:15
Yohimburn on lower abs

5:30
2 liters water
chiro exercises
Superset
legs up crunches 25 x 4
leg up obliques 25 x 4
HITT
2 min warm up
1 min high 1 min low x 10
3 min cool down

8:00
4 oz chicken breast
coffee
1.5 liter water

10:00
4 oz chicken breast
coffee

11:55
4 oz chicken breast
3 cups mixed greens
10 cherry tomatoes
1 tbsp olive oil
1/8 c balsamic vinger
1.5 liter water

3:00
4 oz chicken breast
1.5 liter water

6:00
tri-o-plex

Warm up 25 minute brisk walk
super set
assisted close grip 50 x 10 x 4
assisted wide grip 50 x 8 x 4
seated cable row 16 x 7 x 3
DB row 40 x 12 x 3
super set:
reverse grip pulldowns 70 x 12 x 3
wide grip pulldowns 70 x 12 x 3

8:00
2 scopes on
1 cup berries

9:30
2 hard boild eggs

Calories Eaten Today
grams cals %total
Total: 1737
Fat: 50 452 27%
Sat: 11 98 6%
Poly: 7 62 4%
Mono: 20 178 11%
Carbs: 94 322 19%
Fiber: 13 0 0%
Protein: 225 899 54%

 

[ck2006]

Good morning ladies

Ok I have some good news and some bad news. Good news frist I got my but our of bed for AM cardio

Bad news I got on the scale 169 closest I have seen to that was 168 post show rebound. I know some is water as some of my clothes are tight my small stuff size 3-4 most of the 5-6 are fine so not going to stress too much. I do know my ass has expanded as I tried on some size 5 jeans last week and could not get them over my lady lumps.

4:45
Alarm goes off pop 2 cardio breezes with a cup of water.

5:15
Yohimburn on lower abs

5:30
2 liters water
chiro exercises
Superset
legs up crunches 25 x 4
leg up obliques 25 x 4
HITT
2 min warm up
1 min high 1 min low x 10
3 min cool down

8:00
4 oz chicken
coffee
1.5 liter water

Your back at it!!!!! and that is what is AWESOME!
GO SUPERQT GO!!!

 

[superqt4u2nv]

Your back at it!!!!! and that is what is AWESOME!
GO SUPERQT GO!!!

Thanks It feels good to be back.

I can't believe how much energy I have for being up so dam early. LOL

 

[superqt4u2nv]

I have to remember to take my redline at lunch or my afternoon snack I so needed a boast before the gym so I got a sugae free red bull.

 

[sbt2082]

Glad to have ya back around girl

 

[Sassy69]

I have to remember to take my redline at lunch or my afternoon snack I so needed a boast before the gym so I got a sugae free red bull.

Redline..... ugh. I still have a 4 pack of the liquid stuff in my fridge from last competiton season. That stuff will burn a hole in stainless steel. LOL!

 

[superqt4u2nv]

5:00
2 cardio breeze
yohmbi burn lower abs

5:30
Chiro exercises
Superset
Standing calf on the hack 180 x 20 x 3
Calf toe press 180 x 20 x 3
Calf press 270 x 20 x 3
1 min low 1 min high x 10
5 min cool down
2 liters water

7:00
2 scopes on
1/4 frozen strawberries
1/4 frozen blueberries
coffee

8:30
redline
2 r-ala
1.5 liter water
pumpernickle bagle
2 tbsp cream cheese

12:00
4 oz chicken breast
3 cups mixed greens
10 cherry tomatoes
1 tbsp olive oil
1/8 c balsamic vinger


2:30
4 oz chicken breast
2 rice cakes

5:00
tri-o-plex

Upright rows
25 x 16 x 4
Superset
Arnold press 20 x 12 x 4
Lat raise 8 x 12 x 4
Superset
Incline curls 20 x 12 x 4
Front raises 8 x 12 x 4
Hammer curls 20 x 12 x 4
Ez-curl 35 x 16 x 4
Killer pump going in my biceps.

7:00
scope whey

9:30
2 hard boild eggs

Calories Eaten Today
grams cals %total
Total: 1780
Fat: 51 461 27%
Sat: 14 123 7%
Poly: 6 53 3%
Mono: 19 173 10%
Carbs: 140 513 30%
Fiber: 12 0 0%
Protein: 189 757 44%

 

[sbt2082]

Hey diet and work out looking good! Just wanted to come by and say hi

 

[treilin]

5:00
2 cardio breeze
yohmbi burn lower abs

5:30
Chiro exercises
Superset
Standing calf on the hack 180 x 20 x 3
Calf toe press 180 x 20 x 3
Calf press 270 x 20 x 3
1 min low 1 min high x 10
5 min cool down
2 liters water

7:00
2 scopes on
1/4 frozen strawberries
1/4 frozen blueberries
coffee

8:30
redline
2 r-ala
1.5 liter water
pumpernickle bagle
2 tbsp cream cheese

I was just looking at your food intake, What macro's are you on? I see hardly any protein??