SuperQT's diet and training log...

[superqt4u2nv]

so I am hoping this keeps me on track especialy for my diet. I have a training log at another forum and it has has really helped with lifts lets hope this keeps me on track for the diet. The comp I want to do is 06/25/05 Anyways her goes:
10 am breakfast
coffee
scoope oatmeal
scoope of protien powder

 

[superqt4u2nv]

12pm 3 oz can of tuna
2 pm 6 oz turkey
3:30 pm 6 oz turkey 2 cups of broccoli

 

[The Shadow]

post a weekly pic

 

[superqt4u2nv]

post a weekly pic

give me a few weeks

 

[velvett]

give me a few weeks

Yah, I know how you feel.

 

[The Shadow]

give me a few weeks

no...now...thats the point

lol

 

[superqt4u2nv]

no...now...thats the point

lol

we will see

5pm pre work out
oatmeal splenda cinamon
protien shake with natty pb

var & vitamins

 

[superqt4u2nv]

9pm post workout shake

Deadlifts
135 x 5
185 x 5
185 x 3
185 x 3
185 x 1
135 x 5

I have been aiming to hit 185 x 5 for 5 sets but it ain't happening especially today my one ham was saying no no. I think it was still a bit sore from Firday and Saturday night dance marathons.
t-bar row 45 x 10 for 3 sets
seated cable row 100 x 8 for 3 sets
pulldowns 100 x 10 for 3 sets

 

[superqt4u2nv]

9 a.m
coffee w splenda
protien shake
oatmeal w splenda

11:45
6 oz turkey
2 cups of broccoli

2 pm
protien shake

5 pm
6 oz turkey

 

[superqt4u2nv]

7 pm protein bar

 

[superqt4u2nv]

9 am
coffee spelnda
oatmeal
protien shake

11:45
6 oz turkey
2 cups of broccoli

2:30 pm
protien shake

5 pm
oatmeal
protien shake

7pm
grape nitro tech

10 pm
6 oz turkey

I was not feeling my best sadly for this workout way over tired. I attempted clean and press for a set but was ready to pass out after 3 reps so a no go on that. Tried to regular bench but my shoulder is still telling me no which is weird cause incline feels fine. Laterals also a no go cause of the shoulder. May make for it when I do bies and tries on Saturday with some isolation cable crap we will see. Anyways here is my actual work from tonight.

incline press
45 x 12
65 x 8
75 x 6 for 4 sets

cable flys
40 x 10 for 4 sets

dumbell press
25 x 12
30 x 5 for 5 sets

25 minutes steady state cardio

 

[superqt4u2nv]

Sick in bed all day
3pm protien bar
9pm 12 oz turkey

 

[Sassy69]

Awwww sorry to hear you're feeling icky. Echinecea + goldenseal every 4 hrs. Throw in some garlic. Lots of vit c. (I'm fighting something that is threatening to kick my butt.)

 

[lucidblue]

Feel better!

 

[superqt4u2nv]

Awwww sorry to hear you're feeling icky. Echinecea + goldenseal every 4 hrs. Throw in some garlic. Lots of vit c. (I'm fighting something that is threatening to kick my butt.)

.

Aww thanks I think it is the tail end of my NYE punishment.

 

[Sassy69]

Sorry to hear that. There's definitely some sort of creeping crud going around. Kill it quick & get back to business!

 

[superqt4u2nv]

9 a.m
scoop of whey
scoop of oatmeal
*but I only ate half

11:45
chicken
green beans
rice

2:30
scoop of whey
scoop of oatmeal
*but again only ate half

6:30
protien bar

12:30
greek salad
with chicken

Squats
12 x 65
8 x 85
6 x 95
3 x 115

Leg press
12 x 90
8 x 180
6 x 230
3 x 270

Calf press
20 x 180
25 x 180
30 x 180
40 x 180

 

[bignate73]

good to see you back in the gym after being sick,QT! coming back with legs no less!

keep at it!

 

[superqt4u2nv]

good to see you back in the gym after being sick,QT! coming back with legs no less!

keep at it!

Thanks that work out took a lot out of me would have liked to get box squats in as well but I was dam tired next week for sure.

 

[superqt4u2nv]

12pm protien bar
3 pm 3 eggs scrambled and a small greek salad

 

[superqt4u2nv]

5pm 6oz turkey
10:30 chicken salad with avacado

 

[superqt4u2nv]

Crap ass plaining on my part today at my friends store only thing on hand is protien bars....

12pm protien bar
2 pm protien bar
4 pm protien bar

EDIT: I am going to cheat for sure tonight a friend is in town that i haven't seen in almost a year that has got to be a good reason for a cheat meal. I want to wait 2 weeks tell I was into the diet before cheating but ah well.

 

[Gymgurl]

hey Super....can you give us your weight weekly or just pm me...I'm interested to see what happens with the var and your workouts! Thanks

 

[superqt4u2nv]

hey Super....can you give us your weight weekly or just pm me...I'm interested to see what happens with the var and your workouts! Thanks

K will do I was going to list my weight when I got my calipers back and did my bf%. I am only running 5mg of var a day for this month then next month I am trying something new.

 

[Gymgurl]

Thanks i know posting weight sucks...but it helps us to see what goes on! Thanks again!!!

 

[superqt4u2nv]

Cheat meal
Lobster and Crab dip
Steak fajita's

 

[lucidblue]

Cheat meal
Lobster and Crab dip
Steak fajita's

now that sounds good.

 

[psychedout]

K will do I was going to list my weight when I got my calipers back and did my bf%. I am only running 5mg of var a day for this month then next month I am trying something new.

What are you trying next month? Diet looks pretty solid, so does the training. Good luck with 2005.

 

[superqt4u2nv]

What are you trying next month? Diet looks pretty solid, so does the training. Good luck with 2005.

NPP 20 mg EOD

9 am
oatmeal
protien shake
coffee

11:45
6 oz turkey
3 cups of green beans

2:30
protien shake with natty pb

5
12 oz turkey
oatmeal

9:30
greek chicken salad

Deadlifts
12 x 135
8 x 155
6 x 185
3 x 195

Seated cable rows
12 x 60
8 x 80
6 x 100
3 x 110

Pulldowns
12 x 60
8 x 80
6 x 100
3 x 110

Body weight back extentions
20 x 5 sets

 

[superqt4u2nv]

11:30 protien shake

 

[The Shadow]

NPP 20 mg EOD

9 am
oatmeal
protien shake
coffee

11:45
6 oz turkey
3 cups of green beans

2:30
protien shake with natty pb

5
12 oz turkey
oatmeal

9:30
greek chicken salad

Deadlifts
12 x 135
8 x 155
6 x 185
3 x 195

Seated cable rows
12 x 60
8 x 80
6 x 100
3 x 110

Pulldowns
12 x 60
8 x 80
6 x 100
3 x 110

Body weight back extentions
20 x 5 sets

how did the deads feel with that rep range?

 

[superqt4u2nv]

how did the deads feel with that rep range?

Felt good

 

[The Shadow]

nice

 

[superqt4u2nv]

9 am
oatmeal
protien shake
coffee

12 pm
8 oz turkey
3 cups green beans

4 pm
protien bar

6 pm
coffee
small bowl of chile

 

[Hams]

Deadlifts
12 x 135
8 x 155
6 x 185
3 x 195

Seated cable rows
12 x 60
8 x 80
6 x 100
3 x 110

Pulldowns
12 x 60
8 x 80
6 x 100
3 x 110

Body weight back extentions
20 x 5 sets

I'm curious as to why you do 3 rep sets?

 

[superqt4u2nv]

I'm curious as to why you do 3 rep sets?

For strength I just started the pyramid style but basically this way I am going to failure on every set but still lifting as heavy as I want to.

 

[psychedout]

QT, i'm not sure if its different for girls, but 90% of men on the anabolic board use NPP e3d. 30mg E3D maybe? Just a though. Less injections, less scare tissue, less risk of abscess, less risk of infection, etc.

 

[superqt4u2nv]

QT, i'm not sure if its different for girls, but 90% of men on the anabolic board use NPP e3d. 30mg E3D maybe? Just a though. Less injections, less scare tissue, less risk of abscess, less risk of infection, etc.

Good point I had thought of every 3rd day less needless

 

[superqt4u2nv]

9 am
coffee
oatmeal
shake

12
greek salad w 2 chicken breasts

2:30
shake w natty pb

5
oatmeal

9
6 oz turkey

 

[superqt4u2nv]

9 am
protien bar
coffee

12:30
small bowl of chile
coffee

4pm
protien bar

9pm
8 oz turkey

Stress has killed my appetite a bit and lack of proper plaining has me reaching for protien bars far to much.

 

[bignate73]

so how do you feel with your food being accounted for? do things feel like they are changing on you? energy levels etc?

 

[The Shadow]

I'm curious as to why you do 3 rep sets?

its to boost her 5rm for extended sets

 

[psychedout]

its to boost her 5rm for extended sets

Yup. And don't fogert about the fact that its fun watching the bar bend.

 

[superqt4u2nv]

9 am
coffee
12 grain bagel with low fat cream cheese

12pm
greek salad with 2 chicken breast

3pm
protien shake

6:30 pm
protien bar

9pm
8 oz of lean ground beef
multi grain bagel

Squats
12 x 70
8 x 90
6 x 100
3 x 120

Leg Press
12 x 95
8 x 185
6 x 235
3 x 275

Calf Press
20 x 360 for 3 sets

Lying Leg Curl
12 x 60
8 x 80
6 x 100
3 x 120

 

[Smurfy]

you go girl!

 

[skittles]

Great work!

 

[superqt4u2nv]

2 pm
12 grain bagel <<<<< I have to stop this I know it ain't good for me. it just taste so good. I tried to rationalize it as my pre workout meal so that makes it all right
coffee

4pm
whey cooler

5:30
8 oz lean ground beef

Clean and Press
12 x 45
8 x 55
6 x 60
3 x 65

Bench press
12 x 70
8 x 80
6 x 90
3 x 100

DB Shoulder press
12 x 20
8 x 25
6 x 30
3 x 35

Hammer curls super seted with tricpe extentions
Hammers 20 lb DB x 12 reps for 4 sets
extentions 35 lb DB x 12 reps for 4 sets

Please see this thread to read about the wonderful advice I got.

I was going to do some cable crap to finsh off but the dam thing was over run with dudes getting there pump on for clubbing.

 

[superqt4u2nv]

Oh my left forearm started aching near the end of the work out. I was like WTF why am in so much pain. Then I remember I had umm takin care of myself last night and err I am left handed well you can imagine how hard I started laughing when I realized the cause of all the pain.

 

[psychedout]

Oh my left forearm started aching near the end of the work out. I was like WTF why am in so much pain. Then I remember I had umm takin care of myself last night and err I am left handed well you can imagine how hard I started laughing when I realized the cause of all the pain.

LoL. Been there, done that.

 

[bignate73]

Oh my left forearm started aching near the end of the work out. I was like WTF why am in so much pain. Then I remember I had umm takin care of myself last night and err I am left handed well you can imagine how hard I started laughing when I realized the cause of all the pain.

at least I can work with Captain of Crush grippers and build up some endurance....

i dont think Ironmind can help you...LOL!

 

[superqt4u2nv]

so how do you feel with your food being accounted for? do things feel like they are changing on you? energy levels etc?

It seems to really help. I like how Sassy has made hers so detailed I am going to start doing that with mine.

Last night

10pm
bowl of homemade chile

Today
12 pm
coffee
12 grain bagel yes again

2 pm
protien bar

 

[bignate73]

homemade chili?!?

oh oh....

 

[superqt4u2nv]

homemade chili?!?

oh oh....

Yeah is good...I have to figure out the nutrition content. Has extra lean ground beef, onions, mixed peppers, celery, tomatoe and white kidney beans. I think it should be pretty decent health wise it better be I made enough for lunch for the next two weeks. LOL

 

[bignate73]

you will kill everyone around you! 2 weeks?!?

maybe thats just me....

 

[superqt4u2nv]

you will kill everyone around you! 2 weeks?!?

maybe thats just me....

LOL no I can eat the exact same thing everday for months on end and be fine.

Cheat meal tonight
Calamari
Ceaser salad
Bacon cheese burger
and for desert this cookie with ice cream and stuff on it.
I am so full.

 

[Sassy69]

LOL no I can eat the exact same thing everday for months on end and be fine.

Cheat meal tonight
Calamari
Ceaser salad
Bacon cheese burger
and for desert this cookie with ice cream and stuff on it.
I am so full.

Oh I'm jealous -- I had some sugar free jello & a diet coke. Wohoo.
Which part did you enjoy the most?

 

[superqt4u2nv]

Oh I'm jealous -- I had some sugar free jello & a diet coke. Wohoo.
Which part did you enjoy the most?

Calamari I have a weakness for it

 

[bignate73]

grilled? mmmmmm....

 

[jenscats5]

grilled? mmmmmm....

Heyyyyyyyyy Big Nate!!!!! Darn glad to see you!!

 

[lucidblue]

Calamari I have a weakness for it

Me too!!!!! Love fried calamari.

 

[bignate73]

Heyyyyyyyyy Big Nate!!!!! Darn glad to see you!!

Thanks! I'm around, just tip-e-toeing....

did that sound gay?

at least I didn't say I've been "lurking" cause that sounds stalker'ish!

thanks for the greeting!

 

[superqt4u2nv]

Me too!!!!! Love fried calamari.

Oh yeah sooooooo good

 

[superqt4u2nv]

homemade chili?!?

oh oh....

I worked out the breakdown per serving which is 1 3/4 cup

Calories 339 protein 45 Carbs 22 Fat 8 pretty well balanced eh!

At it taste soooooo good

 

[velvett]

Thanks! I'm around, just tip-e-toeing....

did that sound gay?

at least I didn't say I've been "lurking" cause that sounds stalker'ish!

thanks for the greeting!

You should post more here Nate - what an asset.

 

[superqt4u2nv]

You should post more here Nate - what an asset.

Yeah what she said lets see your assets

 

[velvett]

Yeah what she said lets see your assets

 

[superqt4u2nv]

8 am
1/3 cup oats
1/2 cup egg beater

9 am
coffee with splenda and cream

12 pm
1 3/4 cup chili

3 pm
4 scopes whey max
1 tablesoon natty pb

6 pm
chili

10 pm
2 scoopes whey cooler

Cals 1487 protein 215 64 % carbs 80 24% fat 42 12%

8 pm workout
deadlifts
12 x 145
8 x 155
3 x 165 took a 2 minute break did another set of 3 just could get 3 in a row
3 x 195

Assisted chins
12 x 90
8 x 80
6 x 70
3 x 60

Seated cable rows
12 x 70
8 x 80
6 x 110
3 x 120

Body weight back extentions I didn't count the sets just took breaks tell I reached 100 reps.

I just realized I went up to much this week in deads 10 instead of 5 explains why it kicked my ass also did the same on cable rows.

30 minute HITT on the elptical I was suppose to do it in the AM but no way my ass was getting out of bed at 5 am.

Since I went up to much 10 lbs instead of 5 this week should I just do the same weight next week?

 

[The Shadow]

...as long as you are getting your reps...try adding 10 again.

GREAT JOB....




you *could* do a warmup and then try your 5rm for all sets....it would be a good time to try that

 

[bignate73]

lets go....accountability!!!

 

[superqt4u2nv]

lets go....accountability!!!

Yesterday

9am
coffee
1 cup cottage cheese
1/3 cup oatmeal

12pm
chili

3 pm
pvl artic ice cap protein shake

6 pm
chili

9 pm
greek chicken salad
diet coke

Cals 1796 protein 197 (%54) carbs 115 (32%) fat 53 (%14)

 

[skittles]

3 pm
pvl artic ice cap protein shake


Ummm. what is this? Sounds yummy.

Great work BTW

 

[superqt4u2nv]

3 pm
pvl artic ice cap protein shake


Ummm. what is this? Sounds yummy.

Great work BTW

One of my favs

 

[superqt4u2nv]

10am
coffee
12 grain bagel with butter

12 pm
chili

3 pm
4 scope whey max choco shake

6 pm
chili

11 pm
1/3 cup oats
1/2 cup cottage cheese
sprinkeld with cinamon

Cals 1661 Proein 180 (52%) Carbs 135 (38%) Fat (10%)


Bench
12 x 75
8 x 85
6 x 95
3 x 105

Clean and press
12 x 50
8 x 60
6 x 65
3 x 70

Cable Fly
12 x 30
8 x 40
6 x 60
3 x 50

Pullover
12 x 45
8 x 60
6 x 75
3 x 90

Machine Shoulder Press
12 x 50
8 x 60
6 x 70
3 x 80

Machine Late Raise
12 x 20
8 x 30
6 x 40
3 x 50

The clean and press kind of tweaked my shoulder a bit that is why I did the rest of the workout on machines.

20 Minute HITT on the eleptical

 

[bignate73]

how long have you been doing cleans? when you do it do you feel its an upper body exercise or a lower? just curious to determine your form. this could be why you tweaked your shoulder.

 

[superqt4u2nv]

how long have you been doing cleans? when you do it do you feel its an upper body exercise or a lower? just curious to determine your form. this could be why you tweaked your shoulder.

This is my 4th workout with cleans and press. I feel it is an upper body exercise I use it as my compound for shoulders. I hurt my shoulder doing dips and once a while it attacks up still.

 

[bignate73]

cleans are tricky, I wouldn't use it unless you have your form checked. its power is primarily from the hips/legs and traps there should be very little upper body until the press. thats why I asked. I had a feeling you were muscling it up which could put your shoulder at risk.

 

[superqt4u2nv]

cleans are tricky, I wouldn't use it unless you have your form checked. its power is primarily from the hips/legs and traps there should be very little upper body until the press. thats why I asked. I had a feeling you were muscling it up which could put your shoulder at risk.

I know you are right my training partner is telling me the same thing they are just so much fun.

9 am
1 cup cottage cheese
coffee

12 pm
chili

3 pm
whey gourmet butter scotch protien pudding

6 pm
chili

8 pm
tune mixed w egg beater

Cals 1384 protien 180 (61%) carbs 78 (26%) Fat 36 (13%)

 

[lucidblue]

3 pm
pvl artic ice cap protein shake


Ummm. what is this? Sounds yummy.

Great work BTW

OOoohhh that sounds really good. That might allow me to do a morning shake... if it really tastes like coffee.

QT, Do you put it in milk or water? Milk and I don't agree with each other.... also where do you get it?

 

[superqt4u2nv]

I mix it with water it does taste like coffee and it has caffine in it.

 

[bignate73]

I know you are right my training partner is telling me the same thing they are just so much fun.

learning them is alot of fun too. hell of a cardio workout, your CNS is fried, and you feel worked. But its fun dammit!

 

[superqt4u2nv]

learning them is alot of fun too. hell of a cardio workout, your CNS is fried, and you feel worked. But its fun dammit!

Are you gasing up the lear to give me a lesson?

 

[bignate73]

LOL

 

[superqt4u2nv]

I have been writing it all down but not posting up her goes...

01/21/05
9am
coffee
12 grain bagel

12pm cilil

4 pm
chili

6 pm
muscle sandwhich

11
salad oil and vinger
10 oz steak
mixed veggies

Cals 1979 Protein 180 %45 Carbs 142 35% Fat 78 %20

Squats
12x75
8x95
6x105
3x115
3x125

Leg Press
12x105
8x195
6x245
3x285

Calf Toe Press
12x90
8x180
6x270
6x450 for 3 sets

01/22/05
12pm muscle sandwhich
2 pm muscle sandwhich
6pm double serving of chili
8pm 1/2 cup flax granola

Calories 1469 Protien 121 41% Carbs 110 37% Fat 64 22%

01/23/05
12 muscle sandwhich
2 chili
6 muscle sandwhich
8 cheat meal
calamri
chicken club sandwhich
baked potatoe
apple pie ala mod

Cals 2135 Protien 119 %28 Carbs 225 %52 Fat 88 %20

01/24/05
9 am
coffee
muscle sandwhich
12pm
chili
12 grain bagel
3 pm
shake
6pm
muscle sandwhich
10 pm
grape nitoro tech

Calories 1696 Protein 207 %58 Carbs 91 %25 Fat 59 %17

Deadlifts
12x150
8x160
6x170
3x200

Assited Chins
12x80
8x70
6x60
3x50

Cable Rows
12x80
8x90
6x100
3x110

Back extentions 100 reps

30 minute HITT

01/25/05
9am
muscle sandwhich
coffee

12pm
chili

2:30
1 1/2 cups cottage cheese

6pm
chicken
olives
almonds

8 pm
Muscle sandwhich

Calories 1767 Protien 175 %50 Carbs 96 %27 Fat 78 %23

 

[The Shadow]

wow...NICE on the deads...that new rep scheme is kicking ass

 

[superqt4u2nv]

wow...NICE on the deads...that new rep scheme is kicking ass

I know I am so happy may try for a bit more on my squats. Last squat session I did a few sets with a wider stance which helps my balance a lot but it kinda cuts my ROM. Should I go for heavier with wide stance or lighter with full ROM?

 

[The Shadow]

full rom...lighter


I like to train deads heavy and squats light for one week...then alternate them

 

[superqt4u2nv]

full rom...lighter

My training partner said the same thing Told me my form was to much like a powerlifter when I was going wide I like moving heavy weights. How about wide stance heavy and box squat lighter?

 

[The Shadow]

My training partner said the same thing Told me my form was to much like a powerlifter when I was going wide I like moving heavy weights. How about wide stance heavy and box squat lighter?

if you work squats and deads heavy the same week - sooner or later one or both will stall....

 

[superqt4u2nv]

if you work squats and deads heavy the same week - sooner or later one or both will stall....

not the answer I wanted. LOL Thanks Darlin

 

[bignate73]

whats wrong with squatting like a PL'er?
squatting wide and sitting back will involve your hams and glutes alot more. Full ROM Oly squats tend to hit more quad. why not rotate? I do both because if I don't one form of squat suffers and they both tend to help each other. My ATF squat is climbing and my wide squat feel rock solid. cross train a bit...

 

[superqt4u2nv]

whats wrong with squatting like a PL'er?
squatting wide and sitting back will involve your hams and glutes alot more. Full ROM Oly squats tend to hit more quad. why not rotate? I do both because if I don't one form of squat suffers and they both tend to help each other. My ATF squat is climbing and my wide squat feel rock solid. cross train a bit...

Yeah I think I may try that as well as Shadows suggestion on rotating heavy DL's for heavy squats. It will as keep training interesting.

 

[Sassy69]

Damn girl! Your avi is a fine line between sexy lingerie & bondage wear. Very sexayyy!


Good thing I'm a straight girl...

 

[superqt4u2nv]

Damn girl! Your avi is a fine line between sexy lingerie & bondage wear. Very sexayyy!


Good thing I'm a straight girl...

Thanks I try walk a fine line as often as possible.

 

[psychedout]

I know I am so happy may try for a bit more on my squats. Last squat session I did a few sets with a wider stance which helps my balance a lot but it kinda cuts my ROM. Should I go for heavier with wide stance or lighter with full ROM?

I can use a lot more weight with a wider stance and still go ATF (ass to floor), but it really doesn't develop my quads the same way as when my feet are shoulder width apart and toes just slight pointed outward.

 

[bignate73]

but it develops your glutes and hams more...

rotating will ensure balanced development of each.

 

[psychedout]

What happened superqt? Abandoned the log?

 

[superqt4u2nv]

What happened superqt? Abandoned the log?

Sorry ... time is limited it was to help me get things on track and they very much are now.

I can tell you the basics of what I have had pretty much every day for the past 3 weeks.

9 am
Protien shake
oatmeal

11:45
Chicken or Talapia w 3 cups of green beans or broccoli

2pm
Chicken or Talapia

4pm
protien shake

6pm
tuna
3 cups mixed green salad
also depending on how i am feeling if I need I have some oatmeal this my pre work out meal i always do it before leg and back day the rest of the week I can make it through with out

10pm
protien shake

As for training very high volume doing 3-5 sets 8-15 reps depending on body part etc and cardio more cardio and more cardio.

 

[superqt4u2nv]

Very interesting log I'm VERY curious as to your stats in general, Super. Would you do me the favor of sharing?

Well I am not exactly sure what my weight was before I started cutting I only started weighting myself again these past couple weeks. In January my bf was 20.5% now it is 17.3% at 165 a tad shy of 5'7. I have 30 more lbs to lose before I step on stage I would like to be around 9% when I do that so I have a lot a work ahead of me.

 

[psychedout]

Well I am not exactly sure what my weight was before I started cutting I only started weighting myself again these past couple weeks. In January my bf was 20.5% now it is 17.3% at 165 a tad shy of 5'7. I have 30 more lbs to lose before I step on stage I would like to be around 9% when I do that so I have a lot a work ahead of me.

Best of wishes in your competition. You look fantastic already, I can't imagine how you will look in a few months.