Qhams challenge thread

[qhams]

Re: Qhams challenge thread

Monday
Breakfast
4 eggs
4 oz porkchop
oatmeal with blueberries
coffee

Lunch
8oz lean hamburger
whole wheat bun
ketchup and mustard
2 slices of American cheese
Green Beans
1 tangerine

Workout
5 rounds of the following: Each set got progressively heavier
Front Squats 5 reps
Quad Machine 5 reps
Hack Squat Machine 5 reps
Leg Press 10 reps

3 rounds of the following
Seated Leg Curl 6 reps
Lying Leg curl 6 reps
Standing Leg Curl 6 reps

PostWorkout
50 grams whey protein

Dinner
Beef tips with brown rice
Brocolli

Bedtime snack: Note I was starving and over ate
1 slice of hamburger pie
2 cups of great grains cereal
2 cups of milk
---- I woke up the in the middle of night with horrible heartburn, because I ate so late.

[qhams]

Re: Qhams challenge thread

This weekend I splurged again....it will be the death of me. lol

Saturday

Breakfast
4 eggs
1 chicken sausage
Protein pancake
coffee with splenda and halfn half

Workout
Bench Press 5 working sets going 5,4,3,2,1 followed with a strip set totaling 18 reps
Incline Circuit 2 rounds of this
45 degree - 4-6
30 deg 4=6
15 deg 4-6
Upright Row 4x10 each set progressively heavier
Overhead Tricep Ext 4x10
Cable side lateral raise 3x10
Hang Leg Raise 3x6
Planks 3x30s with 60lb dumbbell on back

Post Workout
50 grams whey protein

Lunch
1 slice of leftover pizza
1 porkchop
Metamucil
choc covered peanuts

Snack
1 double cheeseburger BK

Dinner
Hamburger Pie
Brocolli
Choc cake


Sunday
2 eggs
1 scoup syntha6 protein powder
1 glass of milk
1 protein pancake with syrup
1 slice of bacon
coffee

Lunch
Sub sandwich hot Italian
peanut butter cookies
2 dove choc. caramel candies
1 bowl of great grains cereal

Dinner
Hamburger Pie
Brocolli
Choc chip cookies
Wine
Steak and chick also - grilled this for the week and went ahead and ate some ofi it..i tried some new marinades and they were great.

Time to get back on the wagon!

[qhams]

Re: Qhams challenge thread

Them little nagging injuries can bug the crap out of you. Keep at it tho, unless you think its serious.

I have always been a cautious lifter but in the past several years I seem to have tons of injuries, so I try my best to find ways to work around it while trying to rehab and heal each injury. Thanks for the encouragement.

[animal87]

Re: Qhams challenge thread

Them little nagging injuries can bug the crap out of you. Keep at it tho, unless you think its serious.

[qhams]

Re: Qhams challenge thread

Breakfast
4 Eggs
1 chicken sausage
1 protein pancake
1 tbsp. fruit spread
1 coffee with splenda and halfn half

Lunch
12 oz new York strip steak
steak fries
steamed veggies

Workout
Chest supported rows 3X10
Pullups 6X3
Hamstring Pullthroughs 3X10
Glute Bridges 3X10
Barbell Curls Wide 5 reps, Reverse 5 reps, close 5 Reps - 5 circuits of this
Hammer Curl Drop Set

Neck was really aggrevated. It is coming from around the scapula region...some trigger points and knots in that area and upper lats/teres major or minor. I foamed folled and ball rolled the mess out of it. It helped but still aggrevated.

Post Workout
50 grams whey

Dinner - cheat meal
Pizza
Choc Covered Peanuts
Wine
Metamucil LOL gotta eat something to help slow the absorption of that all crap into my system.

[qhams]

Re: Qhams challenge thread

Breakfast
4 eggs
1 chicken sausage
1 protein pancake
1 tbsp. polanar fruit spread
coffee with splenda and half n half

Lunch
Whole wheat bun
8 oz lean hamburger meat
pickle, ketchup, mustard
1 can of spinach
1 tangerine

Preworkout
25 grams of whey protein

Workout
Giant Set
Leg Press 5x10
Walking Lunges 5x10
Leg Extensions 5x10

Seated Leg Curls 3X10

Post Workout
35 grams of whey protein

Dinner
6 oz lean porkchop with rub and bbq sauce
Potato Fries with ketchup
Brocolli

Neck is still aggrevated...comes and goes...gonna try push or pull movements tomorrow and see how it goes.

[qhams]

Re: Qhams challenge thread

1/28/15

Breakfast
4 eggs
1 chicken tender (fried)
1 protein pancake
1 tbsp. of polonar fruit spread
coffee with splenda and halfnhalf

Lunch
Santa Fe Chilli

Snack
Santa Fe Chilli

Dinner
Bang bang chicken - wife made for first time....it was ok
brown rice
field peas
Metamucil

I didn't get enough veggies in today. Also no workout. Neck is still not great. Times it feels good and then I do something and it aggrevates it. I did walk for 20 minutes today...that's not enough.

Will try and do legs tomorrow but nothing that loads the back and no deadlifts or its many version...I have bad trigger points in mid traps and also in upper lats under the arm pit.

[BABY1]

Re: Qhams challenge thread

Going strong qhams

[BigDaddyBill]

Re: Qhams challenge thread

good luck bro!

[MuscleAddiction]

Re: Qhams challenge thread

In for your win brother!!! Can't wait to see your transformation!!!

[qhams]

Re: Qhams challenge thread

great job posting Hams! I love the diet too, it is something always lacked, my one weak point for sure

Yes I love food. I use to do low carb diets but have no will power to follow them anymore. I use to get burned out and then just pig out. This way I am not cutting anything out and it is easier to follow. Results are slower but I am happier.

Last year following same diet protocol I got down to 35" waist but had walking phenuomnia for almost 2 months (oct/Nov) and then was back on the wagon but then I got a week off at Christmas and fell off again lol...anytime I have idol time I tend to eat more and if its food I don't get very often I am more likely to splurge as well.

If I could stay injury free long enough I would love to get on a mild cycle and see what I could do.

Neck is filling better today but probably gonna rest and just try and get an hour of cardio in.

[mikeyg51]

Re: Qhams challenge thread

great job posting Hams! I love the diet too, it is something always lacked, my one weak point for sure

[ZOOT]

Re: Qhams challenge thread

Solid looking plan bro, keep it up

[qhams]

Re: Qhams challenge thread

I forgot to put yesterday I had a shake with milk before bed.

1/27

Breakfast
4 eggs
1 chicken sausage
1 protein pancake with 1 tbsp. of polanar fruit spread
coffee with splenda and half n half

Workout
I taught a conditioning class today. Did bodyweight stuff like planks and pushups, burpees, side shuffles, DB overhead push presses, DB bent over rows, cross countrys, vups, vup holds, etc.

I have had some neck pain the past 7 days or more. It has been horrible and I have trained through it. Well today it stopped me. I was suppose to work back and biceps today and skipped them and headed to chiro. Gonna have to rest the next several days and get this under control. Lots of pain in neck and trap area. I will probably just do light cardio and maybe some isolation work if it doesn't affect neck to much.

Post Workout
40 grams whey

Lunch
Tuna salad )eggs, tuna, relish, mustard)
2 slices Ezekiel bread
small serving of santa fe chilli

Dinner
NY strip steak
Brown rice and field peas

Bed
1 cup great grains cereal
1 cup milk

[qhams]

Re: Qhams challenge thread

Thanks guns01 for the tip. I need to clean my grill but its so cold outside I don't want to foul with it. It will be oven and skillet the rest of the week. I picked up some porkchops and found some newyork strip steaks on sale. yum!

1/26/15

Bfast
4 eggs
1 buffalo chicken sausage...that thing was good 12 gms protein and 2 gms fat
1/2 c oats with blueberries and milk
coffee with splenda and halfnhalf

lunch
tuna salad - eggs tuna mustard pickle relish
2 slices of Ezekiel bread
serving of steamed veggies

Workout
Squats 3x5
Deadlifts 2x5
Bulgarian squats 3X10
Leg Press 10,10,15
Standing leg curl 3x8
Roman Deadlift 3x8

Postworkout
50 grams whey

Snack
Picked daughter up after school and ran through BK with her. Got a grilled chicken sandwich with no mayo just mustard

Dinner
Santa fe chilli (lean ground beef, 3 types of beans, corn, and other stuff...wife made it)
Brocolli