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    With the dedication, nutrition, and discipline you put in I have no doubt you'll get there in no time Q!! What kind of workouts do you use for your back + lats??
    Squats do a booty good.

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    Quote Originally Posted by gokix811 View Post
    With the dedication, nutrition, and discipline you put in I have no doubt you'll get there in no time Q!! What kind of workouts do you use for your back + lats??
    Thanks for the support Miss gokix, it means a lot!!!

    Here's one ex) of my back workout-

    -Cable row by below (one arm at a time)- 6 set's each side
    -Iso over head pulldowns- 5 set's
    -Iso lower lats- 4 set's
    -Lat pull-down's row's w/ close grip bar- 6 set's
    -Low row w/ wide V bar - 5 set's
    -One arm dumbbell row's- 4 set's each side
    -Standing lat push-down's - 5 set's

    This w/out changes each time, as I will add in other exercises or take some out and I always utilize drop set's! How are the drop set's working for you??

    Did I respond to your last PM?? I never saved my outgoing messages, so I'm not sure if I still owe you one????
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    Quote Originally Posted by Miss Q

    Thanks Doc!!!

    Here's one more pic from this weekend w/ a little better lighting-

    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=68 707"/>

    Here's the look I'm striving for once again. The second pic was taken last year around 14% b/fat so as you see I have a way's to go.....

    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=68 708"/>
    Awesome back girl. You'll get there in no time!!

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    Wow both photos look phenomenal for each stage if your progression I can see you reaching new heights no problem
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    Quote Originally Posted by Miss Q View Post
    Thanks for the support Miss gokix, it means a lot!!!

    Here's one ex) of my back workout-

    -Cable row by below (one arm at a time)- 6 set's each side
    -Iso over head pulldowns- 5 set's
    -Iso lower lats- 4 set's
    -Lat pull-down's row's w/ close grip bar- 6 set's
    -Low row w/ wide V bar - 5 set's
    -One arm dumbbell row's- 4 set's each side
    -Standing lat push-down's - 5 set's

    This w/out changes each time, as I will add in other exercises or take some out and I always utilize drop set's! How are the drop set's working for you??

    Did I respond to your last PM?? I never saved my outgoing messages, so I'm not sure if I still owe you one????
    You owe me one! My arms nearly fell off the 1st time I used drop sets for overhead press haha... but I'll sprinkle them in for isolation movements when I want to feel like I'm losing a limb

    Great to have your support as well. I am learning a lot by reading your log!
    Squats do a booty good.
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    Quote Originally Posted by Miss Q

    Thanks Doc!!!

    Here's one more pic from this weekend w/ a little better lighting-

    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=68 707"/>

    Here's the look I'm striving for once again. The second pic was taken last year around 14% b/fat so as you see I have a way's to go.....

    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=68 708"/>
    Your back is shredded! Look at your lower back! Wow! Very solid work...

    From last year to this year, would you say that you've put on more muscle? If so, I can't wait to see your delts when reaching the lower bf range. Boulders!!!

    Also, I noticed in your back workout no pull ups, chins...? Why? I'm not criticizing AT ALL obviously what you're doing is working for you I'm always just curious of individual preferences. I'm annoying like that lol.

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    Quote Originally Posted by bean5er View Post
    Awesome back girl. You'll get there in no time!!

    Sent from my iPhone using Am.com

    Yup, guess I need to practice patience!!! Appreciate it!!


    Quote Originally Posted by OrganicShadow View Post
    Wow both photos look phenomenal for each stage if your progression I can see you reaching new heights no problem

    WOW!! Thank you shadow. It's crazy how many stages our bodies can go through w/ the right nutrition and the right training in the gym. Hope your prep isn't killing you!!!HA!!!


    Quote Originally Posted by gokix811 View Post
    You owe me one! My arms nearly fell off the 1st time I used drop sets for overhead press haha... but I'll sprinkle them in for isolation movements when I want to feel like I'm losing a limb

    Great to have your support as well. I am learning a lot by reading your log!

    Well, I suck!! Yeah, drop set's will def let you know that you've done something in the gym and man will they wear you out!! Glad to know I've been helpful and hopefully you know that you've been the same to me!!!!


    Quote Originally Posted by Valdez View Post
    Your back is shredded! Look at your lower back! Wow! Very solid work...

    From last year to this year, would you say that you've put on more muscle? If so, I can't wait to see your delts when reaching the lower bf range. Boulders!!!

    Also, I noticed in your back workout no pull ups, chins...? Why? I'm not criticizing AT ALL obviously what you're doing is working for you I'm always just curious of individual preferences. I'm annoying like that lol.

    - Valdez
    Valdez - According to my latest set of numbers, I've lost muscle since last year due to a very long break in the gym. I am hoping to get my #'s taken again this week so I can see what's improved. I think I look bigger because of all the extra b/fat I'm holding on to right now. My weight has gone up yet the changes from just last week are VERY noticable in person. As far as my back w/out's go....I do whatever my husband does or what he has shown me. We switch it up all the time and I think that ex) was actually a quick w/out I logged at the time. I will log my next one ( which will be more accurate) with weights etc....

    Pull up's etc......I never do but I am open to all suggestion's and enjoy trying new things in the gym. Your talking about reg pull up's chin up correct??
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    Quote Originally Posted by Miss Q

    Yup, guess I need to practice patience!!! Appreciate it!!

    WOW!! Thank you shadow. It's crazy how many stages our bodies can go through w/ the right nutrition and the right training in the gym. Hope your prep isn't killing you!!!HA!!!

    Well, I suck!! Yeah, drop set's will def let you know that you've done something in the gym and man will they wear you out!! Glad to know I've been helpful and hopefully you know that you've been the same to me!!!!

    Valdez - According to my latest set of numbers, I've lost muscle since last year due to a very long break in the gym. I am hoping to get my #'s taken again this week so I can see what's improved. I think I look bigger because of all the extra b/fat I'm holding on to right now. My weight has gone up yet the changes from just last week are VERY noticable in person. As far as my back w/out's go....I do whatever my husband does or what he has shown me. We switch it up all the time and I think that ex) was actually a quick w/out I logged at the time. I will log my next one ( which will be more accurate) with weights etc....

    Pull up's etc......I never do but I am open to all suggestion's and enjoy trying new things in the gym. Your talking about reg pull up's chin up correct??
    I meant nothing but compliments! I just was reminding you you'll get there b4 u know it. It's so easy to be impatient in this iron game we play!

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    Quote Originally Posted by Miss Q
    Posting a few pics taken yesterday. Not sure why I'm posting because the pics are horrible. My camera is old and the pics are grainy. Don't you hate it when ppl blame the camera for bad pics?!? HA!!

    One of my girlfriends will take more w/ her new fancy iphone thingy today or tomorrow....so more to come

    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=68 600"/>

    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=68 601"/>
    Sick pix!

    Your arms are bigger than mine!
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    Looking great q! Nice work so far!
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    Quote Originally Posted by Miss Q View Post
    Good to know, I figured those two flav's sounded to good to be true!! Stick w/ the basics is what I think your saying!!! Thanks for the info bean.
    with true nutrition, i always use the "premium" flavors... they are pre sweetend, but good.. again I prefer the normal flavor level... when you do heavy it just gets bitter. enjoy the flavor sampling
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    Quote Originally Posted by Miss Q View Post
    Thanks Doc!!!

    Here's one more pic from this weekend w/ a little better lighting-



    Attachment 68707


    Here's the look I'm striving for once again. The second pic was taken last year around 14% b/fat so as you see I have a way's to go.....


    Attachment 68708
    WHat would you say your current bf % is? You are not that far off, I think....definitely achievable, and soon! Yeah you have a great advantage!
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    Amazing Miss Q! Won't take u long to get back to where u were. Prolly b much stronger, cause can realy see how ur pushing urself. Keep killing it girl!
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    Quote Originally Posted by msrider
    Amazing Miss Q! Won't take u long to get back to where u were. Prolly b much stronger, cause can realy see how ur pushing urself. Keep killing it girl!
    That she is.
    She was shredded.
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    Quote Originally Posted by bean5er View Post
    I meant nothing but compliments! I just was reminding you you'll get there b4 u know it. It's so easy to be impatient in this iron game we play!

    Sent from my iPhone using Am.com
    No worries, that's how I took it!! lol!! Thank you for the reminder w/out patience we will drive ourselves crazy!!

    Quote Originally Posted by AaronJP1 View Post
    Sick pix!

    Your arms are bigger than mine!

    I know!!! and I think we should have a "who has the bigger bicep's contest" - MARMS that might be a good idea for your next Lecheek promo!!! lol



    Quote Originally Posted by LiveToLift View Post
    Looking great q! Nice work so far!
    Appreicate it.....trying....trying!!


    Quote Originally Posted by DocBrown View Post
    WHat would you say your current bf % is? You are not that far off, I think....definitely achievable, and soon! Yeah you have a great advantage!

    B/fat was taken 2 weeks ago at around 17%. My friend (b/fat tester) came back w/ around 12% but his numbers seem a little low. So, my hubby was thinking more like 17%. The pic from last year was estimated around 9% but that's SUPER LOW for a girl and he estimates more like 14%.

    Your right, not too far off b/fat percentage but my weight hasn't dropped ANY since starting this log, yet my shape is completely different and I'm obviously leaning out. I was around 141 lbs in the back pic from last year and around 152 lbs now......
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    Quote Originally Posted by msrider View Post
    Amazing Miss Q! Won't take u long to get back to where u were. Prolly b much stronger, cause can realy see how ur pushing urself. Keep killing it girl!

    It's funny....I feel like I'm in contest prep mode all over again even though I never competed :0
    Will def keep killin it, thanks!!


    Quote Originally Posted by AaronJP1 View Post
    That she is.
    She was shredded.
    You forgot to use the word "BRAH"
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    Alot of support up in here its nice to see!!!!!!!
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    What a great promo idea!!
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    Quote Originally Posted by gokix811
    What a great promo idea!!
    Shed win 4 sure.
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    Quote Originally Posted by Marms View Post
    Alot of support up in here its nice to see!!!!!!!


    Your right about that Marms!! Thank you everyone, from the bottom of my Honey Boo Boo heart

    Seriously, it means a lot
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    Quote Originally Posted by Miss Q View Post
    Your right about that Marms!! Thank you everyone, from the bottom of my Honey Boo Boo heart

    Seriously, it means a lot
    A dollah make me hollah!
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    Quote Originally Posted by Miss Q View Post
    No worries, that's how I took it!! lol!! Thank you for the reminder w/out patience we will drive ourselves crazy!!




    I know!!! and I think we should have a "who has the bigger bicep's contest" - MARMS that might be a good idea for your next Lecheek promo!!! lol





    Appreicate it.....trying....trying!!





    B/fat was taken 2 weeks ago at around 17%. My friend (b/fat tester) came back w/ around 12% but his numbers seem a little low. So, my hubby was thinking more like 17%. The pic from last year was estimated around 9% but that's SUPER LOW for a girl and he estimates more like 14%.

    Your right, not too far off b/fat percentage but my weight hasn't dropped ANY since starting this log, yet my shape is completely different and I'm obviously leaning out. I was around 141 lbs in the back pic from last year and around 152 lbs now......
    9% is really low! wow how long were you able to maintain that level?
    going by bf and visuals I think is much better than that damn scale! especially when it comes to muscle...and for women especially we were trained to look at the number, and the lower the number the better....so not true. I think it can be good for general knowledge but I tend to stay away from it...I hate when it doesn't budge! ha ha
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    Quote Originally Posted by DocBrown

    9% is really low! wow how long were you able to maintain that level?
    going by bf and visuals I think is much better than that damn scale! especially when it comes to muscle...and for women especially we were trained to look at the number, and the lower the number the better....so not true. I think it can be good for general knowledge but I tend to stay away from it...I hate when it doesn't budge! ha ha
    God, I loooove when women have their heads on straight about body image and numbers and diet, etc.....a girl I work with says her fitness app says she should only get 20 grams of protein a day. Wtf? You guys keep it up, enjoying this thread a lot.
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    Quote Originally Posted by Miss Q

    Valdez - According to my latest set of numbers, I've lost muscle since last year due to a very long break in the gym. I am hoping to get my #'s taken again this week so I can see what's improved. I think I look bigger because of all the extra b/fat I'm holding on to right now. My weight has gone up yet the changes from just last week are VERY noticable in person. As far as my back w/out's go....I do whatever my husband does or what he has shown me. We switch it up all the time and I think that ex) was actually a quick w/out I logged at the time. I will log my next one ( which will be more accurate) with weights etc...

    Pull up's etc......I never do but I am open to all suggestion's and enjoy trying new things in the gym. Your talking about reg pull up's chin up correct??
    Yea, just reg old pull ups lol... Weighted or just bw. My girlfriend and I are the same way she just does what I have her do, which a lot of the time she hates. She HATES doing squats, dips, bench, and pull ups! Its hilarious!!!

    I personally feel more activation in total back when doing pull ups.

    Just curious : )

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    Quote Originally Posted by BoneDaddy View Post
    God, I loooove when women have their heads on straight about body image and numbers and diet, etc.....a girl I work with says her fitness app says she should only get 20 grams of protein a day. Wtf? You guys keep it up, enjoying this thread a lot.
    +1... especially on the enjoyment of reading this log. Miss Q delivers! Even with those sneaky hat pics.

    Every freaking time I'm at my gym now and I see a woman come in with a hat on I ALMOST want to go up to them and be like "Miss Q?"

    But then I'd be that guy.

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    Quote Originally Posted by Miss Q View Post
    No sir, I haven't. I planned to last year and 4 weeks before the contest I dropped out at 12% b/fat! (DUMB) I was ahead of schedule and had a few unplanned cheat day's and then completely stressed myself out and let my insecurities over rule me I also over trained for 2 months straight by performing cardio 60 mins 3x's a day, and lifting over 2 hrs a day. I would like to one day but right now I want to concentrate on getting lean and staying that way.

    A little background on me: I was overweight most of my life and spent a lot of time either gaining or losing weight. About 6 yrs ago I let myself get completely out of hand and topped the scale at 240lbs!! Stayed that way for almost a year due to my love affair w/ food and eventually dropped about 40 lbs on my own. While visiting NYC I lost another 8lbs (from all the walking) and became motivated enough to take my entire tax return and purchase 70 personal training sessions....that's when it started. I also became involved w/ an old friend (that I married) who is a previous gym owner/gym fanatic. He has been working out for over 20 yrs and finally started competing 3 yrs ago as a SHW. He has shown me the way
    That is amazing! :-D It makes you appreciate how far you have come and what you have doesn't it?!
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    Quote Originally Posted by gokix811 View Post
    A dollah make me hollah!

    Your a trip, gokix!!! Here's another one “My momma thinks she’s all that and a pack of crackers, but she’s not.” Crazy little girl!!


    Quote Originally Posted by DocBrown View Post
    9% is really low! wow how long were you able to maintain that level?
    going by bf and visuals I think is much better than that damn scale! especially when it comes to muscle...and for women especially we were trained to look at the number, and the lower the number the better....so not true. I think it can be good for general knowledge but I tend to stay away from it...I hate when it doesn't budge! ha ha

    9% is what my trainer came up w/using a 9/11 point fold test (if I remember correctly) but that was really low and was prob off since it's so hard for most girls to acheive that low of b/fat%. Not saying females can't acheive that, but my husband (who has been training for 20 yrs) estimated it more at 12-14% - my weight was around 141 lbs. I stayed that low for approx one month before slowly creeping back up to 170 lbs :O

    I am slowly learning to NOT put so much emphasis on the scale. Like you said- no reason to do that when seeing results in the mirror and w/ b/fat% test results. I really hope I can get that done again this week. My guy had to cancel on me earlier in the week, and I am becoming impatient!!

    WAIT.... not putting too much emphasis on this.....hee hee.....but I weighed myself yesterday and I finally dropped down 5 lbs!! Last week I was up to 153 lbs and yesterday the scale read 148 lbs. So who knows?!?




    Quote Originally Posted by BoneDaddy View Post
    God, I loooove when women have their heads on straight about body image and numbers and diet, etc.....a girl I work with says her fitness app says she should only get 20 grams of protein a day. Wtf? You guys keep it up, enjoying this thread a lot.

    20 grams of protein PER DAY???


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    That's truly insane and why I don't use those app thingy's....that and I don't own an iphone!! HA HA!! Glad you are enjoying. Appreciate your stopping by w/ crazy stories!!!
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    Quote Originally Posted by Valdez View Post
    Yea, just reg old pull ups lol... Weighted or just bw. My girlfriend and I are the same way she just does what I have her do, which a lot of the time she hates. She HATES doing squats, dips, bench, and pull ups! Its hilarious!!!

    I personally feel more activation in total back when doing pull ups.

    Just curious : )

    - Valdez

    Okay....just making sure!! We don't really do too many exercises w/ our own body weight, maybe we are too wimpy!! He weigh's around 300 lbs and I usually weigh in at 150 lbs so maybe it's the whole "I'm weigh too much" to try and lift myself mentality. I will give thema try though and report back, this should be interesting!!! That's good that you and your girl w/out together and I bet she ONLY seems to hate all the squats, dips, bench, and pull ups but really LOVES them at the same time!!



    Quote Originally Posted by DJBeanPole View Post
    +1... especially on the enjoyment of reading this log. Miss Q delivers! Even with those sneaky hat pics.

    Every freaking time I'm at my gym now and I see a woman come in with a hat on I ALMOST want to go up to them and be like "Miss Q?"

    But then I'd be that guy.


    Too funny DJ!!! You should be that guy once in awhile.... why? Maybe it is me!?! Guess you will never know.....
    I usually wear a hat to the gym because it allows me to be more "incognito like" which means I can do the occasional ppl watching w/out peeps actually noticing !! See ....theres a reason behind it!!



    Quote Originally Posted by DocBrown View Post
    That is amazing! :-D It makes you appreciate how far you have come and what you have doesn't it?!
    Yes ma'am, it does!!! You know that feeling as well, correct?? Wern't you also in the mid 200's at one point?? AMAZING MRS DocBrown!!!
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    Quote Originally Posted by Miss Q


    20 grams of protein PER DAY???

    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=68 856"/>

    That's truly insane and why I don't use those app thingy's....that and I don't own an iphone!! HA HA!! Glad you are enjoying. Appreciate your stopping by w/ crazy stories!!!
    Oh, I'm dead serious. Today her lunch consisted of an apple. That's it. An apple some days she will add yogurt to that. She was just told by her Dr she has high cholesterol. She cents figure it out because she does cardio and zumba and what not allll/ the time. It's simple. Malnutrition leads to high cholesterol. She doesn't believe me. I want to violently shake her.....
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    Quote Originally Posted by BoneDaddy View Post
    God, I loooove when women have their heads on straight about body image and numbers and diet, etc.....a girl I work with says her fitness app says she should only get 20 grams of protein a day. Wtf? You guys keep it up, enjoying this thread a lot.
    Thank you! :-D
    20 gm/day is insane! I joined myfitnesspal's website as a way to track my food/macros daily and to tstart it they want to know info about your goals, and activity level height and current weight, etc. I put all my correct info in and it told me that in order to lose fat I needed to eat no more than 1210 calories a day! WTF?! Even at contest prep my lowest calories for the last week was at 1380 and I was starving. 1210 everday? I don't think so. There is so much misinformation out there for women, and what they need to look like and how to get there...it's scary!
    BUT I still use myfitnesspal to trck my macros LOL!
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    Quote Originally Posted by DocBrown View Post
    Thank you! :-D
    20 gm/day is insane! I joined myfitnesspal's website as a way to track my food/macros daily and to tstart it they want to know info about your goals, and activity level height and current weight, etc. I put all my correct info in and it told me that in order to lose fat I needed to eat no more than 1210 calories a day! WTF?! Even at contest prep my lowest calories for the last week was at 1380 and I was starving. 1210 everday? I don't think so. There is so much misinformation out there for women, and what they need to look like and how to get there...it's scary!
    BUT I still use myfitnesspal to trck my macros LOL!
    Myfitness pal is a good tool to track macros but I would take its 'recommendations 'with a grain of salt.
    Squats do a booty good.
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    I feel realy embarrased about this but for some reason I got miss Q and u mixed up. Guess its the stack u guys are on lol so u are Mattys girl rite lol
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    Quote Originally Posted by gokix811 View Post
    Myfitness pal is a good tool to track macros but I would take its 'recommendations 'with a grain of salt.
    yeah I learned that instantly with the dialy caloric rec's!!! X-D
    But I do like it for tracking fo sho! It really helps and I dont have to keeo track myself lol
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    Getting myself realy confused lol, wrong thread. Damn phone apps sorry miss Q
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    Quote Originally Posted by msrider View Post
    Getting myself realy confused lol, wrong thread. Damn phone apps sorry miss Q
    I though it was just me Everyone is in the same threads, thats a good thing though.
    Im like wait! I just no, did I post in, oh boy
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    Quote Originally Posted by Marms

    I though it was just me Everyone is in the same threads, thats a good thing though.
    Im like wait! I just no, did I post in, oh boy
    Lol ur exactly rite! That's what it is that's confusing me. These 3 girls are all over each others threads. And ur rite its a great thing. Just confuses the **** out of me haha I will figure this out eventualy glad I'm not the only one having difficulty lol
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    Quote Originally Posted by BoneDaddy View Post
    Oh, I'm dead serious. Today her lunch consisted of an apple. That's it. An apple some days she will add yogurt to that. She was just told by her Dr she has high cholesterol. She cents figure it out because she does cardio and zumba and what not allll/ the time. It's simple. Malnutrition leads to high cholesterol. She doesn't believe me. I want to violently shake her.....


    JEESH!!! you need to set her straight, BoneDaddy!!! One apple for lunch?? Is she teeny tiny?? I would die w/out some sort-of protein during each meal!!


    Quote Originally Posted by gokix811 View Post
    Myfitness pal is a good tool to track macros but I would take its 'recommendations 'with a grain of salt.
    I guess I shouldn't comment on it since I don't use it, but it sure seems like I've been reading about a lot of ppl using it and they seem to be struggling w/ weight or bulking up. I don' know, I guess like DocBrown say's.... it's good for tracking calories and diet. I just go w/ the eat 100 carbs before 5pm rule, get in a ton of protein, a tad bit of fruit (in the am) and a ton of veggies at night and I seem to be doing okay!! Not knocking it though so don't get all on me!!
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    Yeah, to me she's underweight. She used to be chunky, so she did something about it but now she takes it to the extreme. I've started calling her Anna.....you know, Anna Rexic? It saddens me.
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    Quote Originally Posted by gokix811

    Myfitness pal is a good tool to track macros but I would take its 'recommendations 'with a grain of salt.
    How do you track macros with it? I am only able to view total calorie intake except when entering the food... Where is the macro breakdown lol!!! I searched google trying to figure out how and nothing

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    Quote Originally Posted by msrider View Post
    I feel realy embarrased about this but for some reason I got miss Q and u mixed up. Guess its the stack u guys are on lol so u are Mattys girl rite lol

    msrider- I am on HyperT2, Speed X3, Oxyeca Black and MASS HGH!! Doc is on MASS HGH and something else....can't recall!!! Let's get it right!! Joking....I think I actually started posting a reply in Doc's thread that was supposed to go in mine!! No worries!! Kind-a makes it fun!!!


    Quote Originally Posted by msrider View Post
    I feel realy embarrased about this but for some reason I got miss Q and u mixed up. Guess its the stack u guys are on lol so u are Mattys girl rite lol Getting myself realy confused lol, wrong thread. Damn phone apps sorry miss Q

    Wait....I thought I was Doc's new girl?? ;(
    I'm confused too!!! Seriously, I think it's funny!!



    Quote Originally Posted by Marms View Post
    I though it was just me Everyone is in the same threads, thats a good thing though.
    Im like wait! I just no, did I post in, oh boy

    Well....now I'm not sure if your post's were meant for me or DocBrown

    Guess I should throw up my log now
  

  
 

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