Qhams challenge thread

[qhams]

Re: Qhams challenge thread

after1.jpg

[qhams]

Re: Qhams challenge thread

Of course these pictures are after I drank a ton of Gatorade and ate a lot of cheat carbs this weekend. I worked in the yard most of the day Saturday and some on Sunday.

I am starting to get comments from local folks about being leaner, so that is good. Got a long way to go. Again congrats to the guys/gals who dialed in and got great results. My hat goes off to you all.

[guns01]

Re: Qhams challenge thread

you have some really good sweep and shape to your legs q and your back is pretty wide. if you could pull in your mid section an inch or so (not talking prep style) you would look massive and have a really good x frame. you are def ahead of the game though because you are far more balanced than most are

[qhams]

Re: Qhams challenge thread

Thanks for the positive feedback. I have always enjoyed training back and legs. Those are my two favorite body parts. Wish they were even bigger than they are. I am going to continue this log and stay on track. Really am focused now and ready to get some results.

[MOUNTAIN-MAN]

Re: Qhams challenge thread

Great work brother looking ripped keep it up u will be shredded in no time

[qhams]

Re: Qhams challenge thread

So contest is over but I am going to continue my log. Hopefully I can baby or another Admin or Mod to move this to log section.

Breakfast
1 cup egg whites
1 egg
1 beef sausage
coffee
1 slize Ezekiel bread
1 tbsp. fruit spread
water with lemon

Lunch
- ran out of veggies
4 oz hamburger meat
1 chicken tender
1/2 can of refried beans

Workout
Squats - warm-up sets 45/5 95/5 135/5 155/5 175/5 195/3 205/3

Squats - 225/3, 235/3, 240/3
super set with
Hack Squats - 90/6,6, 45/12

Squats - 245/3, 255/3, 260/3
superset with
Walking Lunges - 60/8,10 50/15

Squats - 265/3, 275/2, 280/2
superset with
Hoist Leg Press - 280/10, 10, 240/20

Felt solid during and after workout.

Post Workout
50 grams of syntha -6 -going to need to drop this and get something with fewer grams of fat and carbs in it. I think this has been an issue.

[BigDaddyBill]

Re: Qhams challenge thread

I'm far from done myself as well, keep it going and I'll keep checking it.

Keep on Keeping On!

[qhams]

Re: Qhams challenge thread

Monday continued:

Snack
Tuna
Apple

Cardio class - taught and participated in class. Shirt was drenched afterwards (mobility drills, core, tsquats, skaters lunges, DB swings, rock climbers, etc.)

25 grams whey afterwards

Dinner
chicken stirfry.
small serving of brown rice

Snack
6 triscuit crackers
6 thin slices of cheese
1 chicken tender cut up

[animal87]

Re: Qhams challenge thread

You did great bro. Keep at it after the contest and you will just get better and better!

[qhams]

Re: Qhams challenge thread

......

Tuesday

Breakfast
1 cup egg beaters
1 beef sausage
1 waffle (cleaned out leftovers...no syrup or anything on it)
water with lemon
coffee

Workout

Bench Press (warm-up sets) 45/5 95/5 135/5 155/3 175/3 205/2 215/1

Bench Press 225/ 1,1,1
superset with
30 degree incline dB Press - 70/6,8, 60/12

Bench Press 225/1,1, (1) - last one spotter had to touch it
superset with
Dips - 20/8,8, 0/8 - supersetted with dip machine 200/8 to get 15 reps total.

Bench Press 225/ (1), (1), (1)
superset with
Cable Flys - 40/10,10 20/20

Post Workout
50 grams whey

--- I had to teach class immediately and participated more than I wanted. So I consumed another 25 grams whey afterwards.

[MuscleAddiction]

Re: Qhams challenge thread

Keep at it brother, so have you switched up your routine in a while?

[qhams]

Re: Qhams challenge thread

Keep at it brother, so have you switched up your routine in a while?

Yes my workout changes week to week. However I keep the main lifts in my program. I change reps, TUT, superset, rest pause style, etc.

[LittleTom]

Re: Qhams challenge thread

Keep crushing Qhams. You've made great progress.

[qhams]

Re: Qhams challenge thread

___

Tuesday Continued

Lunch
4oz hamburger patty
1 chicken tender grilled
grilled zuch. and squash with Italian dressing on it
green beans

Snack
4 oz hamburger patty

Dinner
Spaghetti using high protein/fiber pasta
Green beans

Snack
6 triscuit crackers
6 small slices of Colby cheese
6 small slices of chicken or salami

__________________________________________________ ________________________

Wednesday

Breakfast
1 cup of egg beaters
1 beef sausage
1 slice Ezekiel bread
1 tbsp. fruit spread
coffee
water with lemon

Workout
Lat Pulldown Warm-Ups - 65/5 80/5 95/5 110/4 125/3 140/1

1-arm DB Row - 20/5 30/4 45/3 60/2 70/1

Wide Pull-Ups - 10/2,2,2 20/1
superset
1-arm DB Rows - 75/6,6 60/12

Med. Pull-Ups - 10/2,2, 20/1
superset
Smith Machine Bent Over Row - 155/8,8 125/15

Par. Pull-Ups - 10/2,2, 20/1
superset
Rope Rows to Neck - 170/10,10 140/20

Post Workout
50 grams whey

Lunch
1 salmon crusted fillet 17g P, 20g C, 8g F
1 packet of tuna
1 cup + of steamed broc./caul.
water with lemon

[qhams]

Re: Qhams challenge thread

________

Wednesday Finish

Dinner
High fiber + protein spaghetti noodles
Brocolli

Snack
6 triscuit crackers
2 slices of chicken
2 thin slices of Colby jack.

__________________________________________________ ___________________

Thursday

Breakfast
1 cup egg beaters
1 beef sausage
1 protein pancake
1 tbsp. fruit spread
coffee
lemon in water

Lunch
Spaghetti
Brocolli

Workout
Deadlifts Warm-Ups: 135/5 155/4 175/3 205/3 225/5

Deadlifts 245/1, 265/1, 275/1
superset with
Lying Leg Curls 80/6,6 60/12

Deadlifts 285/1, 295/1 305/1
superset with
Seated Leg Curls 80/8,8 60/15

Deadlifts 315/1, 325/1 340/1
superset with
Standing Leg Curls 100/10,10 70/20

Roman Deadlifts w. Dumbbells - 75/8,8 60/15

NOTE- back felt great. 340 is the most I have done in 5 years with no back pain. 405 use to be my max. Very pleased with my progress in terms of being pain free again. Also could have pulled another 10 lbs, but I am taking it slowly.

Post Workout
50 grams whey