SuperQT's Log...

[superqt4u2nv]

Hey all going to start keeping an online log as my focus post comp has been a little off., did take some down time from dieting but my body is crying to get back on track., Friday November 4 day before my comp I was 141 Monday November 7th after I was 151 this morning 154 the upward climb stops now! I want to be 145 before I start my diet for the next comp.

Monday November 14, 2005
5:45
Cable crunches 40lbs x 15 super setted with oblique crunches 25 per side 3 sets total
Hanging leg raises 10 reps 3 sets
50 minutes elliptical 75-85% max heart rate

8:00
1 c fat free cottage cheese
1/3 cup oatmeal

10:00
1 c fat free cottage cheese
1/3 cup oatmeal

12 pm
1 cup green beans
4 oz chicken breast

2:30 pm
1 cup green beans
4 oz chicken breast

6 pm
2/3 cup oatmeal

7 pm
Chest & Triceps
*rest between sets 30-60 seconds
Incline Bench (BB) 15 x 55, 12 x 60, 10 x 65, 8 x 75
Bench press (DB) drop sets 12 x 35/8x25, 10x35/6x25, 8x35/4x25
Incline flys 12x25, 12x25, 10x25
Cable cross overs 10 x 50, 10x50
Overhead tricep extensions (DB) 12 x 30, 10x30, 8x30, 8x30
Tricep pushdown 10x60, 10x60, 8x60
Reverse tricep pushdown drop set 45x12/35x8, 45x10/35x6
One arm pushdowns 20x20 each side

*This is a new split that was designed for me by a trainer. He has my next 4 weeks planned out not one workout is the same. Last nights was pretty challenging so far I am impressed.*

8pm
½ cup 1% milk
1 scoop pvl chocolate mint

Calories Eaten Today
source grams cals %total
Total: 1436
Fat: 31 280 21%
Sat: 8 69 5%
Poly: 5 49 4%
Mono: 8 68 5%
Carbs: 110 359 27%
Fiber: 21 0 0%
Protein: 176 703 52%

[Voodoo]

git it girl!

[ZEEBS]

yea..what she said

[superqt4u2nv]

Tuesday November 15, 2005

6 am
50 minutes elliptical 75-85% max heart

8 am
½ cup fat free cottage cheese
Pumpernickel bagel
1 tbsp ANBP
1 tbsp ED smith no sugar added wild berry


10 am
½ cup fat free cottage cheese
banana

12 pm
1 cup green beans
4 oz chicken breast

2pm
1 cup fat free cottage cheese
1 tbsp ED smith no sugar added wild berry

4pm
Ice tea whey cooler pvl
3 rice cakes
1 tbsp ANPB

6 pm
carb zone protien bar

8pm
wehy cooler ice tea
10 low sodium triscits

Calories Eaten Today
source grams cals %total
Total: 1850
Fat: 39 347 19%
Sat: 3 30 2%
Poly: 5 47 3%
Mono: 5 44 2%
Carbs: 206 749 42%
Fiber: 19 0 0%
Protein: 174 695 39%
Alcohol: 0 0 0%

[superqt4u2nv]

Wednesday November 16 2005
6 am
40 minutes elliptical

8 am
Whey cooler ice tea
1/3 cup oatmeal

10 am
½ cup fat free cottage cheese
1/3 cup oatmeal

12:00
homemade chicken chili made a big batch last night it is good loaded veggies
1 serving is 2 cups and break down is
Calories 298 Fat 5 Carbs 16 Protien 47

2:00
chicken chili

5:00
1/2 cup fat free cottage cheese
1/3 cup oatmeal

Legs Biceps & Abs
Squats 15 x 65, 12 x 85, 10 x 95, 8 x 115
Smith lunges 12 x 50, 10 x 50 x 2
SS* Lying leg curl 12 x 80, 10 x 80 x 2
SS Leg Extentions 10 x 75, 8 x 75 x 2
SS standing calf raise 15 x 180, 15 x 180, 10 x 180
SS seated calf raise 15 x 60, 15 x 60, 10 x 60
DB Bicep Curls DS* 10x20/6x15, 8x20/6x15x2
SS Preacher curls 12x35, 10x35x2
SS Hammer curls 10x15, 8x15x2
Wrist curls 15 x 25, 12 x 25, 10 x 25
Abs were all done to fatigue didn't count the reps
SS Riased legs crunches
SS Roman chair leg lifts

**SS=superset DS=dropset DB=dumbell BB=barebell**

8:00
1 cup 1% milk
1 scope matrix protien

10:00
1 cup cottage cheese
1 tbsp no sugar wilberry perserves

Workout was killer my legs were like jello after loving this new program.


Calories Eaten Today
source grams cals %total
Total: 1860
Fat: 35 316 18%
Sat: 7 59 3%
Poly: 7 60 3%
Mono: 8 72 4%
Carbs: 162 592 33%
Fiber: 14 0 0%
Protein: 223 891 50%

[superqt4u2nv]

8 am
1/2 c FF cottage cheese
1/3 c oatmeal

9:30
2 rice cakes
1 tbsp ANPB
1 grapefruit

11:00
chicken chili

[Spookstress]

Workouts are lookin' good. Are you shooting for a specific cal range or macro ratio?

[superqt4u2nv]

Originally Posted by Spookstress

Workouts are lookin' good. Are you shooting for a specific cal range or macro ratio?

Trying to keep my cals under 1800 50% protien 30% carbs 20% fat is generally a good ratio for me.

[superqt4u2nv]

I feel off the wagon this weekend ga got on the scale up 2 more pounds my own dam fault got to buckle down. Also missed some cardio sessions last week anyway here is the logging I missed.

November 17 2005

Calories Eaten Today
source grams cals %total
Total: 1754
Fat: 42 382 23%
Sat: 4 38 2%
Poly: 5 42 2%
Mono: 6 52 3%
Carbs: 153 548 32%
Fiber: 16 0 0%
Protein: 190 759 45%
Alcohol: 0 0 0%

Close grip pull down 120 x 10, 120 x 8, 120 x 6, 120 x 6
T-Bar row DS 65 x 10/45x6, 65x10/45x6, 65x8/45x4
Smith lat pull down 12 x 110, 10 x 110, 8 x 110
DB shoulder press Arnold style 25 x 12, 25x 10, 25 x 8, 25 x 6 next time 30’s
BB upright row 55 x 10 x 3
SS Lateral raises DB 10 x 10 x3
SS Front raises DB 10 x 10 x 3
SS Hanging leg lifts too fatigue
SS Hang leg lifts to side too fatigue
20 minute HIIT

November 18 2005

Calories Eaten Today
source grams cals %total
Total: 1780
Fat: 33 297 17%
Sat: 4 34 2%
Poly: 5 41 2%
Mono: 5 48 3%
Carbs: 165 588 34%
Fiber: 18 0 0%
Protein: 207 828 48%
Alcohol: 0 0 0%

Incline bench press BB 65 x 10, 75 x 10, 95 x 8, 95 x 6 *at 95 my spotter was helping at little on the last rep.
SS flat bench DB 30 x 10, 30 x 8 x 2, 30 x 12
SS flat bench fly 20 x 10 x 2, 20 x 8
Triceps pushdown 60 x 12 x 2, 60 x 10, 60 x 8
Rope triceps pushdown DS 60x12/10x40, 10x60/40x8x2
SS DB triceps extensions 30 x 10 x 2
SS BB skull crusher 45 x 10 x 2
Roman chair leg lifts too fatigue
Oblique crunches to fatigue


November 19 2005

Calories Eaten Today
source grams cals %total
Total: 1926
Fat: 78 698 36%
Sat: 2 21 1%
Poly: 6 51 3%
Mono: 4 35 2%
Carbs: 237 945 49%
Fiber: 1 0 0%
Protein: 70 281 15%

SS Leg Extentions 75x15, 75x12 , 90 x 10, 90 x 8
SS Lying leg curl 70x15, 80x12, 90 x 10, 100x8
DB walking lunges 15 x 10 x 4
Smith Squats 135 x 10 x 3
Standing calf raise DS 100x15/70x10 x 3
BB bicep curl 45x10x2, 55x8, 60x6 .
DS incline curl 15x10/12x6, 15x8/12x6, 15x6/12x6
Cable concentration curl 40 x 10 x 3
Roman chair leg lifts too fatigue
Oblique crunches to fatigue

November 20 2005

Calories Eaten Today
source grams cals %total
Total: 1931
Fat: 79 709 36%
Sat: 1 12 1%
Poly: 1 9 0%
Mono: 2 15 1%
Carbs: 146 556 28%
Fiber: 7 0 0%
Protein: 174 694 35%

[superqt4u2nv]

Monday November 21 2005

6 am 40 minute eleptical

8 am
1/3 c oats
1/2 c FF cottage cheese


10:00
1/3 oatmeal
1/2 FF cottage cheese

12:30
6 oz chicken
2 cups broccoli


2:00
1tbsp ANPB
3oz tuna

5:00
1/3 cup oatmeal
whey cooler ice t

Closer Grip pulldown 100 x 12, 100 x 10, 100 x 8
Seated wide grip row DS 90x10/60x6, 90x8/60x6, 90x8/60x4
One arm row 50x10, 50x8x2
Arnold press 30x10, 30x8, 30x6x2
Shoudler press DS 30x10/20x8, 30x8/20x6x2
Upright row 65x10x2, 65x8
Bent over lateral raise 10x10x3
SS Crunches 3 sets to fatigue
SS Seated leg lift 3 sets to fatigue

8:00
2 scopes vanialla matrix protien
1 small banana
1 cup frozen berries

9:00
1 TBSP ANPB

Calories Eaten Today
source grams cals %total
Total: 1601
Fat: 39 351 23%
Sat: 3 24 2%
Poly: 4 34 2%
Mono: 3 31 2%
Carbs: 131 423 28%
Fiber: 25 0 0%
Protein: 184 735 49%
Alcohol: 0 0 0%