SuperQT's log...

[superqt4u2nv]

I want to help bring this place back to life so I will keep my log here too. I plan out my day in the morning then modify things on the log if they change and update lifts etc afrer workouts.

The visionary lies to himself, the liar only to others.
~Friedrich Nietzsche~

6:10
step mill 20 minutes <<< I slept in bad QT
1.5 liters water

8:00
3 oz x lean beef
coffee

9:45
teriyaki chicken breast
1.5 liters water

12:00
7 oz salmon
mixed green salad
2 tbsp olive oil

2:30
teriyaki chicken breast
1.5 liters water

5:00
teriyaki chicken breast
1.5 liters water

6:00
16 mini rice cakes
1.5 liters water

Hack squats 90 x 12/ 180 x 8/ 230 x 6
Sumo leg press 180 x 12/ 230 x 8/ 250 x 6
HS Calf Press 360 x 12 x 3
Lying leg curl 75 x 12 x 3
Butt blaster 40 x 10 x 3 per side

40 minutes step mill

8:00
teriyaki chicken breast
16 mini rice cakes
1.5 liters water

9:30
3 oz x lean beef

Calories Eaten Today
grams cals %total
Total: 1546
Fat: 55 495 33%
Sat: 5 44 3%
Poly: 7 63 4%
Mono: 16 148 10%
Carbs: 79 300 20%
Fiber: 4 0 0%
Protein: 181 723 48%

Calories Burned Today
cals % total
Total: 3314
Basal: 1568 47%
Lifestyle: 945 29%
Activities: 800 24%

 

[ironwill]

good to see a journal qt, i wish you luck on your venture....You will kick butt...

 

[superqt4u2nv]

good to see a journal qt, i wish you luck on your venture....You will kick butt...

Is the Nexus Ironwill?

 

[IslandGirl]

Woohoo! A journal! Yipee!

When is your comp?

 

[superqt4u2nv]

A journey of a thousand miles begins with a single step.
~Lao-tzu, The Way of Lao-tzu

6:00
40 min step mill
1.5 liters water

8:00
3 oz x lean beef
1.5 liters water

10:00
teriyaki chicken breast

12:00
teriyaki chicken breast
3 cups mixed greens
1 tbsp olive oil
diet coke

2:30
teriyaki chicken breast
1.5 liters water

5:00
teriyaki chicken breast
1.5 liters water

6:00
16 mini rice cakes
1.5 liters water


DB Shoulder press 40 x 8 x 10
Stand machine lat rasie 30 x 12 <<< didn't feel right
HS lat raise 30 x 12 <<< did't feel as good a DB either
cable lat raise 10 x 12 x 3 <<< DB are the best
Rear Delt Row 60 x 10 x 3
Roman Chair 15 x 3
Seated cable crunch 20 x 12 x 3
AB Rocker 20 x 3
20 min step mill <<< something is wrong with my one calf crazy pain not good

*DB shoulder presses is a new PR Yeah go me powe house I had never tossed up 40's before on shoulder presses I used to have troubles with 35's if I had a good spot I am pretty sure I could toss up 45's now just got to find a good spot

8:00
2 scope on whey
16 mini rice cakes
1.5 liters water

9:30
3 oz x lean beef

Calories Eaten Today
grams cals %total
Total: 1490
Fat: 44 394 27%
Sat: 2 22 1%
Poly: 2 19 1%
Mono: 10 93 6%
Carbs: 79 301 21%
Fiber: 4 0 0%
Protein: 191 763 52%

Calories Burned Today
cals % total
Total: 3498
Basal: 1568 45%
Lifestyle: 920 26%
Activities: 1010 29%

 

[superqt4u2nv]

Woohoo! A journal! Yipee!

When is your comp?

I just followed your lead I would like to see this place active too.

November 25th is my comp it is fast approaching

 

[superqt4u2nv]

Thou shouldst eat to live; not live to eat.
~Socrates~

Cause of the calf pain I am taking today of instead of Sunday hopefully I am good to go for tomorrow.

8:00
3 oz x lean beef
coffee
1.5 liters water

10:00
teriyaki chicken breast

12:00
teriyaki chicken breast
2 cups spinach
lemon juice

1.5 liters water

2:00
teriyaki chicken breast
1 oz almonds
3 cups mixed greens
1 small tomatoe
1 tbsp olive oil
1.5 liters water

4:00
teriyaki chicken breast
1.5 liters water

6:00
teriyaki chicken breast

8:00
teriyaki chicken breast

10:00
3 oz x lean beef

Calories Eaten Today
grams cals %total
Total: 1383
Fat: 49 439 33%
Sat: 3 28 2%
Poly: 5 45 3%
Mono: 19 172 13%
Carbs: 51 165 12%
Fiber: 10 0 0%
Protein: 185 741 55%

Calories Burned Today
cals % total
Total: 2587
Basal: 1568 61%
Lifestyle: 1019 39%
Activities: 0 0%

 

[IslandGirl]

Take it easy and don't push yourself too hard. That's good that you're listening to your body. Good girl!!!

How do you make your teriyaki chicken?

 

[Sassy]

Hey Superq, just drop in to check out your journal. Nice job!

 

[superqt4u2nv]

Take it easy and don't push yourself too hard. That's good that you're listening to your body. Good girl!!!

How do you make your teriyaki chicken?

Yeah IslandGirl I am bad for pushing myself but I know another friend that did that and FUBAR herself cause of it she got super sick after her last comp she pushed her self so hard. I try to listen to my body as much as possible. I was limping last night I think I did something on my evening session on the step mill I was trying to add some varity so I was changing the settings seeing how fast I could go. I have a love hate with the step mill I can tell that sucker is doing wonders for my legs which makes me love it.
I buy it marinated in sauce but I don't think I am going to get it anymore. I think there must be a lot of sodium in it as I have been holding water like crazy. I have a bit more of it to go as I always buy in bulk should be done early next week then go back to plain stuff and just put miss dash on it.

 

[superqt4u2nv]

I always fall behind on the weekends on logging probably cause I do it first thing in the morning at work plan the day out. Anywho I have been keeping a log book for workouts as I want really monitor my strength over the course of this prep.

Saturday & Sunday diet & cardio more of the same.

Saturday lifting
Hammer Incline 120 x 12/ 140 x 8 / 160 x 3 <<< to failure
Hammer Decline 90 x 12 / 140 x 7/ 150 x 4 <<< to failure
HS Pullover 50 x 8 x 3
Close grip bench 65 x 16/ 95 x 8 x 2
Straight bar press downs 90 x 12 x 3 last set drop set 60 x 12 / 30 x 12

"The quality of a person's life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor."
~Vince Lombardi~

6:00
40 min step mill
1.5 liters water

8:00
3 oz x lean beef
1.5 liters water

10:00
teriyaki chicken breast

11:30
teriyaki chicken breast
1.5 c carrots

3:00
teriyaki chicken breast
2 oz almonds
1.5 liters water

6:00
teriyaki chicken breast
1/3 c oats

HS behind the neck pulldown 140 x 8 x 3
Lever pull down 110 x 8 x 3
Reveres Grip Pull Downs 100 x 8 x 3
Cable rows 85 x 12 x 3
Ez-curl 70 x 6/ 70 x 5 / 70 x 3 <<< ownd by the dam weight
Hammer Curls 25 x 14 x 3
Roman chairs 20 x 3
Ab Rocker 25 x 3
3 liters water

*No cardio as my headache was unbearable and I felt like I was going to puke.

7:30
2 scopee on
1/4 c blueberries
1/4 c strawberries

* Let hope I can get this meal down not hungery at all.

9:30
8 oz tuna
1 tbsp calorie wise mircale whip
Calories Eaten Today
grams cals %total
Total: 1501
Fat: 47 425 29%
Sat: 4 34 2%
Poly: 8 72 5%
Mono: 19 168 12%
Carbs: 65 203 14%
Fiber: 14 0 0%
Protein: 205 821 57%

Calories Burned Today
cals % total
Total: 3143
Basal: 1568 50%
Lifestyle: 959 31%
Activities: 615 20%

On the postive side Wednesday is my Birthday I have the day off work and I get a cheat meal.

 

[ScorpioGirl]

Hey, qt! Nice to see you over here!

 

[IslandGirl]

Yeah IslandGirl I am bad for pushing myself but I know another friend that did that and FUBAR herself cause of it she got super sick after her last comp she pushed her self so hard. I try to listen to my body as much as possible. I was limping last night I think I did something on my evening session on the step mill I was trying to add some varity so I was changing the settings seeing how fast I could go. I have a love hate with the step mill I can tell that sucker is doing wonders for my legs which makes me love it.
I buy it marinated in sauce but I don't think I am going to get it anymore. I think there must be a lot of sodium in it as I have been holding water like crazy. I have a bit more of it to go as I always buy in bulk should be done early next week then go back to plain stuff and just put miss dash on it.

Ahhhh yes! I know exactly about that love/hate relationship with that stepmil! We had something going on during the last weeks of my prep.

Hope you feel better soon!

I'm thinking that marinate chix has more sugar than anything. Sodium is actually pretty okay to have. Right now you don't need to be too concern about that IMO. But sugar is something you want to keep to a very, very minimum.

Hang in there!

 

[ironwill]

Is the Nexus Ironwill?

Yes...

 

[superqt4u2nv]

I'm thinking that marinate chix has more sugar than anything. Sodium is actually pretty okay to have. Right now you don't need to be too concern about that IMO. But sugar is something you want to keep to a very, very minimum.

I think you are probably right it is for sure getting the cut. The calf is all better but my head the past few days eck. I spent most of sunday in bed. When the weather makes a dramatic tempature change I get the worst migrains.

Hey, qt! Nice to see you over here!

Hey Girl

Yes...

Fancy meeting you here

 

[superqt4u2nv]

Pain is just weakness leaving the body. ~Author Unknown~

6:00
35 min step mill
1.5 liters water

8:00
3 oz x lean beef
1 tbsp anpb
1.5 liters water


11:00
teriyaki chicken breast
3 cups mixed greens
1 tbsp olive oil

1:00
teriyaki chicken breast
1.5 liters water

3:00
teriyaki chicken breast

6:00
teriyaki chicken breast
1/3 c oats

Squats 115 x 12/ 135 x 8/ 155 x 4
Seated Leg press 200 x 20
Goodmorning 95 x 8 x 3
Seated leg curl 70 x 7 x 3
calf toe press 320 x 12 x 3
45 min precor


8:00
2 scopee on
1/4 c blueberries
1/4 c strawberries

10:00
2 tbsp anpb


Calories Eaten Today
grams cals %total
Total: 1356
Fat: 51 461 35%
Sat: 3 26 2%
Poly: 1 13 1%
Mono: 10 90 7%
Carbs: 50 164 13%
Fiber: 9 0 0%
Protein: 169 676 52%

Calories Burned Today
cals % total
Total: 3485
Basal: 1568 45%
Lifestyle: 931 27%
Activities: 986 28%

 

[IslandGirl]

Another good day! Keep it up!!!

 

[ScorpioGirl]

Hey qt.....sorry if I missed them somewhere, but what are your stats right now?

 

[ironwill]

Looking good on the diet QT....you still have lots of time...Cant wait to see the final outcome....Keep it up it is very motivating....
Peace

 

[IslandGirl]

Howdy qt!!! How ya' doing?