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I was cracking up at the naughty nice super set. LOL
Nice back workout girl!
Nice back workout girl!
In 2011 SuperQT sees her abs again...
- Thread starter superqt4u2nv
- Start date
Happy to give a giggle but I think that term orginally came from my old training partner. Today's workout did chest shoulders and arms.
Superset
Hammer incline 90x12x3
Hammer Wide grip 90x12x3
Superset
Revrese shoulder press 85x12x3
Rear delt row 90x12x3
Superset
Cable flys 80x12x3
Single arm db ex 12x14X3
Superset
Cable latraise 35x14x3
Cable bicep curl 80x12x3
Superset
Nautilus Tricep ext 50x14x3
Nautilus Bicep curl 50x10x3
30 minutes of cardio on the bike distance 7.5 km
I am feeling way better here is my no cold/flu stack take it twice a day seems to be working.
Canadian Ginseng 250 mg
Siberian Ginseng 250 mg
Vitamin C 1000 mg
Echinacea Purpurea 1200 mg
Works been busy so struggling to keep the super detailed log but things are very much on track. I am eating a little less 4-5 times a day just cause I wasn't feeling so hot.
OK diet is still clean but I been under eating like today just had my 3rd meal bad bad girl! Water and green/herbal tea intake is still at 2 liters each.
Leg ext 60x20 70x16 80x14 90x12 100x10 110x8 120x6
Single leg ext toe out toe in 40x12 30x14 20x16 10x20
Prone Lying leg curl 65x20 80x14 95x8
Pron Single lying leg curl 35x12x2 20x14x2 no rest between sets Giant set single leg 20x20x2 per leg
Cable abduction
Cable adduction
Cable glute
Cable hip flexer
30 minutes incumbent bike
Leg ext 60x20 70x16 80x14 90x12 100x10 110x8 120x6
Single leg ext toe out toe in 40x12 30x14 20x16 10x20
Prone Lying leg curl 65x20 80x14 95x8
Pron Single lying leg curl 35x12x2 20x14x2 no rest between sets Giant set single leg 20x20x2 per leg
Cable abduction
Cable adduction
Cable glute
Cable hip flexer
30 minutes incumbent bike
Thanks Que 
Nice to see you posting don't be a stranger 
Today's workout
Hammer high row 90x20 160x14 180x12 230x4
Hammer row 140x12 160x8 180x4
Cable low row 40x16 50x14 60x12
Wide grip pull downs 75x16 90x14 105x8
Close grip pull downs 105x14 120x12 135x10
Revres grip pull down 135x7 120x9 105x12
Cable rope curl 50x14 60x12 70x10
Single cable bicep curl 40x6 30x8 20x12 15x16 no rest between sets
30 minutes on the bike
I should be in bed already ...
Nice to see you posting don't be a stranger Today's workout
Hammer high row 90x20 160x14 180x12 230x4
Hammer row 140x12 160x8 180x4
Cable low row 40x16 50x14 60x12
Wide grip pull downs 75x16 90x14 105x8
Close grip pull downs 105x14 120x12 135x10
Revres grip pull down 135x7 120x9 105x12
Cable rope curl 50x14 60x12 70x10
Single cable bicep curl 40x6 30x8 20x12 15x16 no rest between sets
30 minutes on the bike
I should be in bed already ...
45 minutes of cardio done! Great start to the day
You're doing soooo AWESOME! Love the consistency and numbers you putting up in the gym. Strong! Keep truckin' girl!
I have two gym memberships the one I haven't been to in a while they added new equipment so I have been checking it out more so if numbers seem significantly diffrent on some things it is because every piece equipenmt at gyms are calibrated a little diffrent.
Hammer incline 50x20 70x14 80x12
Hammer reverse shoulder press 90x8x3
Close grip smith bench35x5 30x5 25x5 20x5 15x5 10x5 (counter weighted?)
Cable Fly50x8 40x12 drop set no rest for these 30x16 20x18 15x20
Super set drop set no rest between sets
Cable rear delt row 15x12 10x16
Cable front raise 15x12 10x16
Machine side lateral 30x20 40x16 50x12 60x8
Super set
Cable single arm press downs 25x16x3
Single arm db tricep ex 12x16x3
30 minutes of cardio
Hammer incline 50x20 70x14 80x12
Hammer reverse shoulder press 90x8x3
Close grip smith bench35x5 30x5 25x5 20x5 15x5 10x5 (counter weighted?)
Cable Fly50x8 40x12 drop set no rest for these 30x16 20x18 15x20
Super set drop set no rest between sets
Cable rear delt row 15x12 10x16
Cable front raise 15x12 10x16
Machine side lateral 30x20 40x16 50x12 60x8
Super set
Cable single arm press downs 25x16x3
Single arm db tricep ex 12x16x3
30 minutes of cardio
Last edited:
Leg ext 100x16 110x15 120x12 130x10 140x8
Single leg ext toe out toe in 40x14 30x14 20x14 none stop
Seated leg curl 100x6 90x10 80x14 70x20
Prong leg curls 95x7 80x11 65x14 50x20
Giant set single leg per leg
Cable abduction 35x12 50x10 65x6
Cable adduction35x12 50x10 65x6
Cable glute 35x14 50x12 65x8
Cable hip flexer 35x14 50x12 65x8
Single leg ext toe out toe in 40x14 30x14 20x14 none stop
Seated leg curl 100x6 90x10 80x14 70x20
Prong leg curls 95x7 80x11 65x14 50x20
Giant set single leg per leg
Cable abduction 35x12 50x10 65x6
Cable adduction35x12 50x10 65x6
Cable glute 35x14 50x12 65x8
Cable hip flexer 35x14 50x12 65x8
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