Quinn's "NO BS" log for success....

[qcomer]

I copied this all off of another forum I post on, if you want the link let me know.....there is alot of great logs on there.


4:45AM - Pre workout
2 scoops BCAA Boost w/ 20 oz of water

5:15AM - Workout
Bicep Curls - 45lbs x 6 x 6 ( 6 reps, 6 sets)
Tri Pushdowns - 120lbs x 10 x 8 (10 reps, 8 sets)
Overhead tricep extensions - 80x10x5 (10 reps, 5 sets)
Bicep Curls (machine) - 70lbs x 6 x 5 (6 reps, 5 sets)
Shoulder press - 100x5x2 (5 reps, 2 sets)

10 mins on the treadmill 6.5mph, raised the incline to 12.5


6:45AM - PostWorkout
2 scoops Milk Protein Isolate (80% Whey protein/20% Casein protein) w/ water

8:00AM - Breakfast
1/2 lb of ground turkey (yeahhhh uppin that food intake haha)

11:00AM - Snack1
1 Scoop of Milk Protein Isolate (80% whey protein / 20% casein protein)

12:00PM - Meal 2
1/2lb lean ground turkey. YUMMY!

5:15PM - Dinner
6 large breaded shrimp, refried pinto beans, tortilla. (Went out to mexican restuarant for dinner.)

9:00PM - Snack
1 serving Milk Protein Isolate w/ 8oz skim milk


will keep updating throughout the day

[ariel2go]

How long do you run?

[qcomer]

How long do you run?

I usually jump rope, run, or stairclimb. It just depends on how my day is going. I dedicate monday to 2 hours of pure cardio. Then during the week after workouts, I usually dedicate about 10-15 mins of cardio (jump roping or stair climbers - full speed! lol)

Today I was just running short on time.

[California Major]

4:45AM - Pre workout
Hit snooze.

4:50AM - Pre workout 2.0
WTF, didn't I just hit snooze?

5:15AM - Workout
Remote control - turn on morning news.
Shake wife, remind her that coffee isn't going to make itself.

5:25AM - Workout 2.0
Walk to kitchen, make coffee

6:00AM - PostWorkout
Lucky Charms and 2% skim milk.

[qcomer]

4:45AM - Pre workout
Hit snooze.

4:50AM - Pre workout 2.0
WTF, didn't I just hit snooze?

5:15AM - Workout
Remote controll - turn on morning news.
Shake wife, remind her that coffee isn't going to make itself.

5:25AM - Workout 2.0
Walk to kitchen, make coffee

6:00AM - PostWorkout
Lucky Charms and 2% skim milk.


Sir, I truly envy your workout and hope one day I can achieve those standards! lol

The idea is to make your log a seperate topic. But, I understand if anybody read yours, they would truly be embarassed and not want to post theirs! :eek:


Capt Mike Day - Beast of all beasts! lol

[California Major]

I'm sorry, I couldn't resist.

I bounce back and forth between gym-monster and cubicle convict.

I'm in the cubicle convict phase, and boy do I feel it at the end of the day. Sitting all day makes one tired.

I have a weekend of landscaping projects planned, and Monday I start running again after taking about 60 days off. The snooze-button / Lucky Charms mornings have been nice, but the only timeslot available for going to the gym is 0430...

[qcomer]

I'm sorry, I couldn't resist.

I bounce back and forth between gym-monster and cubicle convict.

I'm in the cubicle convict phase, and boy do I feel it at the end of the day. Sitting all day makes one tired.

I have a weekend of landscaping projects planned, and Monday I start running again after taking about 60 days off. The snooze-button / Lucky Charms mornings have been nice, but the only timeslot available for going to the gym is 0430...

I get up at 4:30AM also to go to the gym, makes for long days. Especially considering I come to work and I am a Technology Technician. Not exactly the most exciting field ;)

[Jenae]

4:45AM - Pre workout
Hit snooze.

4:50AM - Pre workout 2.0
WTF, didn't I just hit snooze?

5:15AM - Workout
Remote control - turn on morning news.
Shake wife, remind her that coffee isn't going to make itself.

5:25AM - Workout 2.0
Walk to kitchen, make coffee

6:00AM - PostWorkout
Lucky Charms and 2% skim milk.



sounds like a workout plan that I could learn to live with....except the wife part...switch that to a husband!!:p

[qcomer]

updated. WOO!

[QuantumRN]

Quinn- Where's the veggies? It must be boring to just eat turkey alone...LOL. You've seen the pics of what I eat, I like variety!

[qcomer]

Low/No carbin it, even though is slipped up last niht. We went out to eat, it was friday lol.

Eating turkey by its self isnt bad. I like it. The last few days have been a trial diet.

Trying to hit 200-300g of protein each day, while staying around 2,000 calories or less.

I HATE veggies, Never eaten them. I supplement with fibersure and certain vitamins, I know...thats no good but I cant stomache veggies. (although i do eat a ton of onions, i eat plenty of salsa alot too, cayenne pepper pills, eat avocados also)

[clyde]

I don't mind turkey or chicken. I could eat it all day long :D I work in the restaurant where I have plenty of variety (and deserts around) that I can always have something different each day. Unfortunately we only have 4 types of veggies: Carrots, corn, broccoli, and stir fry veggi mix! That's it. There is plenty of salad and that comes in handy for making chicken or turkey salads that can really fill ya up with only like 350 calories! 2 of those a day plus some "smart" snacks and a good breakfast =1800 and all my protein for the day.

Now when I get out of "weight loss" mode, I'm taking in 2200 cal each day with around 1 hour/day of working out... Cardio or weight training. I also take supplements but I'll be off of them when I go to BCT.

[willw]

It is easy to find in Colorado and great alternative to turkey is ground buffalo/bison. It is super lean and feels more like eating a hamburger.

[qcomer]

Thanks for bringing the BS to my NO BS log.

Topic starters should be able to delete comments.

[Phantom]

ha ha... Wait, I have seen this on another thread!! ha ha.

[qcomer]

Want me to delete?

Its fun, just the unecessary comments about milk and stuff.

TBH, I dont know how much longer I am going to be lingering around the forums, but i will keep updated and giving advice till then....:confused:

[qcomer]

4:45AM - Pre workout
2 scoops BCAA Boost /caffeine 20 oz water.

5:00AM - Workout
Bent DB ROW - 50lbs 10x5 (10 reps, 5 sets)
Cable Seated Row - 115lbs 6x5 (6 reps, 5 sets)
Seated Row (Free Weight) - 90lbs 8x5 (8 reps, 5 sets)
Wide Grip Pulldowns - 100lbs 6x5 (6 reps, 5 sets)
Bodyweight Dips - 10x2, 6x2. 5x1 (10 reps 2 sets, 6 reps 2 sets, 5 reps 1 set)
Weighted Situps - 25lbs 20x1, 15x3 (20 reps 1 set, 15 reps 3 sets)

10 mins jump rope
5 mins shuttle sprints.

Sauna, shower, leave

6:45AM - Post Workout
2 scoops Milk Protein Isolate

7:30AM - Breakfast
3 hardboiled eggs (2 white, 1 whole)

11:30AM - Lunch
6 oz grilled chicken.

4:30PM - Dinner
6 oz Baked Chicken w/ mashed potatoes

7:00PM - Snack
2 Scoops Milk Protein Isolate (80% Whey protein/20% Casein Protein) w/ skim milk

[qcomer]

So, had a good workout today...huge gains. Havent had time to post though.

Although, I did just pick up some Psyllium Husk and took my first serving, ive heard nothing but good things so we will soo how it goes.
It helps to have a fiber supplement when I am eating so much meat for each meal because of the lack of carbs=less fiber.

I have been using fibersure but switched to Psyllium Husk tonight.


okay edited today(4/1) to include yesterdays (3/31) workout.

4:45AM - Pre workout
2 scoops BCAA boost w/ caffeine

5:00AM - workout
Flat Bench Press - 165lbs x 10 x 3 (10 reps, 3 sets)
Flat Bench Press - 145 lbs x 10 x 3 (10 reps, 3 sets)
Decline Bench Press - 145 x 5 x 3 (5 reps, 3 sets) - Was too tired from the increased flat bench
ISometric Chest Press (Hammer strength) - 90lbs x 8 x 5 (8 reps, 5 sets)
Butterflies - 115 lbs x 6 x 5 (6 reps, 5 sets)

Weighted decline situps - 35lbs x 15 x 3 (35lb plate on chest. 15 reps, 3 sets)

Jump Rope - Very high intensity - 5-10 mins

6:45 - Post Workout
2 Scoops Milk Protein Isolate

8:30AM - Late Breakfast
3 Hardboiled eggs (2 whites, 1 whole)

12:30AM - Lunch
8 oz turkey breast
4 hardboiled eggs (3 whites, 1 whole)

4:45PM - Dinner
1 gigantic taco salad w/ rice instead of lettuce. (Guacamole, tomato salsa, Sour cream, cheese, pinto beans, carne esada)

[qcomer]

So far soo good, waiting to see how the Psyllium husk works, second serving this morning)

4:45AM - Preworkout
2 scoops BCAA Boost w/ caffiene

5:15AM - Late arrival at gym hah leg day.
Leg Press - 425lbs x 8 x 5 (8 reps, 5 sets)
Calf press - 45 x 12x 4 (12 reps, 5 sets)
Calf press - 90lbs x 12 x 1 (12 reps, 1 set)

Supersetting-
Leg Extension - 70lbs x 8 x 5 (8 reps, 5 sets)
Leg Curl - 70lbs x 8 x 5 (8 reps, 5 sets)

5 Mins on stair climber
10 mins sauna

Shower, do my business, leave.

6:50AM - Post Workout
2 servings Milk Protein Isolate (80% whey, 20% casein)

(I am going to include my vitamins in the post - i never do, too much to list lol)
3 fish oil caps
1 cayenne pill
1 hair skin and nails
1 Mega green tea

7:45AM - Breakfast
2 servings of Oatmeal

10:00/10:30 is - meal
6 oz grilled chicken breast

12:45AM - Lunch
Sweet and sour chicken w/ steamed rice. Ahh man, I know.... But I havent had chinese in like a month. lol
3 fish oil caps
1 cayenne pill
1 hair skin and nails
1 Mega green tea

6:00PM - Dinner

3 slices pepperoni pizza, and a cookie. I know i know, sympathy pregnancy cravings (Wife is preggo with #2) Plus, Ive been workin out hard. haha. Tomorrow will be a cardio day for sureeee.

3 fish oil caps
1 cayenne pill
1 hair skin and nails
1 Mega green tea

Ill keep updating throughout the day. Im going to edit yesterdays post to include the workouts too.

[Recruiter yosis]

So far soo good, waiting to see how the Psyllium husk works, second serving this morning)

4:45AM - Preworkout
2 scoops BCAA Boost w/ caffiene

5:15AM - Late arrival at gym hah leg day.
Leg Press - 425lbs x 8 x 5 (8 reps, 5 sets)
Calf press - 45 x 12x 4 (12 reps, 5 sets)
Calf press - 90lbs x 12 x 1 (12 reps, 1 set)

Supersetting-
Leg Extension - 70lbs x 8 x 5 (8 reps, 5 sets)
Leg Curl - 70lbs x 8 x 5 (8 reps, 5 sets)

5 Mins on stair climber
10 mins sauna

Shower, do my business, leave.

6:50AM - Post Workout
2 servings Milk Protein Isolate (80% whey, 20% casein)

(I am going to include my vitamins in the post - i never do, too much to list lol)
3 fish oil caps
1 cayenne pill
1 hair skin and nails
1 Mega green tea

7:45AM - Breakfast
2 servings of Oatmeal

Ill keep updating throughout the day. Im going to edit yesterdays post to include the workouts too.



Just wondering, What days do you fit the cardio in? Are you doing cardio before your workout or do have set days. I have almost the same workouts that you do

[qcomer]

Just wondering, What days do you fit the cardio in? Are you doing cardio before your workout or do have set days. I have almost the same workouts that you do

Traditionally, I was doing about 20-45 mins or so at the end of my workouts, but the last week or so Ive been focusing on pure weight lifting with about 10 mins or so cardio at the end.

its usually very high intensity (I practice a boxing/mma conditioning routine when I feel like cardio - high intensity jump roping, stair climbers, and shuttle sprints)

So its always at the end of my workout. I like to follow the theory that my heart is already pumping and beating pretty decently, so I will fully benefit doing the cardio at the end of the workout.

[Recruiter yosis]

yup! Exactly like my work out. What team do you fight for?

[qcomer]

I was actually doing MMA, Training with several relatives (they were all state/national wrestlers in HS) and then with a fighter named David "Mini gun" suarez. He fights for PFC, King of the Cage, etc. about 8 promoters or so.

I am not really looking to fight for the time being like I was 6-8 months ago, but I love my workouts and the quick dirty cardio helps for days when I am purely pumped on weight lifting lol.

I am eventually going to move all weight lifting to morning (cut out the 10-15mins of cardio)

And then just do running at night (I jump rope and stuff at home too).

I would like to have a weighted sled by summer time and weighted vest to blast through some good cardio. May even be out there flippin some tires and pushin our car lol.

[Recruiter yosis]

Yeah I use to fight for the AFL AND EFL. Since I've moved back to MD trainers will not meet you or the trainers are just under-par. So driving three to four hours 6 days a week got old REAL quick.

I always loved the parachute sprints.

[qcomer]

Yeah for sure.

I think I hold my own for a 21 yr old (next week) at 145 lbs. HAHA.
A wife, 2nd kiddo on the way, I am getting old :eek: lol.

Whats awesome is that since ive pumped up my workout even more, i can still eat like crazy and I just got some ideas from people today that I am around like 5-6% bodyfat which is niiicceee. Especially the way ive been eating. :o

[Recruiter yosis]

Ahhhh miss those days being 21yrs old that is

[Mizzou]

Looks solid, keep up the hard work!

[qcomer]

So far soo good, waiting to see how the Psyllium husk works, second serving this morning)

4:45AM - Preworkout
2 scoops BCAA Boost w/ caffiene

5:15AM - Late arrival at gym hah leg day.
Leg Press - 425lbs x 8 x 5 (8 reps, 5 sets)
Calf press - 45 x 12x 4 (12 reps, 5 sets)
Calf press - 90lbs x 12 x 1 (12 reps, 1 set)

Supersetting-
Leg Extension - 70lbs x 8 x 5 (8 reps, 5 sets)
Leg Curl - 70lbs x 8 x 5 (8 reps, 5 sets)

5 Mins on stair climber
10 mins sauna

Shower, do my business, leave.

6:50AM - Post Workout
2 servings Milk Protein Isolate (80% whey, 20% casein)

(I am going to include my vitamins in the post - i never do, too much to list lol)
3 fish oil caps
1 cayenne pill
1 hair skin and nails
1 Mega green tea

7:45AM - Breakfast
2 servings of Oatmeal

10:00/10:30 is - meal
6 oz grilled chicken breast

12:45AM - Lunch
Sweet and sour chicken w/ steamed rice. Ahh man, I know.... But I havent had chinese in like a month. lol
3 fish oil caps
1 cayenne pill
1 hair skin and nails
1 Mega green tea

Ill keep updating throughout the day. Im going to edit yesterdays post to include the workouts too.


updated both.

[willw]

Yeah for sure.

I think I hold my own for a 21 yr old (next week) at 145 lbs. HAHA.
A wife, 2nd kiddo on the way, I am getting old :eek: lol.

Whats awesome is that since ive pumped up my workout even more, i can still eat like crazy and I just got some ideas from people today that I am around like 5-6% bodyfat which is niiicceee. Especially the way ive been eating. :o


Old, ha ha. Remind me to send you an email in about 23 years! To be young and hooah, those were the days. Keep up the good work.

[qcomer]

So far soo good, waiting to see how the Psyllium husk works, second serving this morning)

4:45AM - Preworkout
2 scoops BCAA Boost w/ caffiene

5:15AM - Late arrival at gym hah leg day.
Leg Press - 425lbs x 8 x 5 (8 reps, 5 sets)
Calf press - 45 x 12x 4 (12 reps, 5 sets)
Calf press - 90lbs x 12 x 1 (12 reps, 1 set)

Supersetting-
Leg Extension - 70lbs x 8 x 5 (8 reps, 5 sets)
Leg Curl - 70lbs x 8 x 5 (8 reps, 5 sets)

5 Mins on stair climber
10 mins sauna

Shower, do my business, leave.

6:50AM - Post Workout
2 servings Milk Protein Isolate (80% whey, 20% casein)

(I am going to include my vitamins in the post - i never do, too much to list lol)
3 fish oil caps
1 cayenne pill
1 hair skin and nails
1 Mega green tea

7:45AM - Breakfast
2 servings of Oatmeal

10:00/10:30 is - meal
6 oz grilled chicken breast

12:45AM - Lunch
Sweet and sour chicken w/ steamed rice. Ahh man, I know.... But I havent had chinese in like a month. lol
3 fish oil caps
1 cayenne pill
1 hair skin and nails
1 Mega green tea

6:00PM - Dinner

3 slices pepperoni pizza, and a cookie. I know i know, sympathy pregnancy cravings (Wife is preggo with #2) Plus, Ive been workin out hard. haha. Tomorrow will be a cardio day for sureeee.

3 fish oil caps
1 cayenne pill
1 hair skin and nails
1 Mega green tea

Ill keep updating throughout the day. Im going to edit yesterdays post to include the workouts too.


Updated :o

[QuantumRN]

I deleted posts as requested. :)