SuperQT's diet and training log...

[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...