Qhams challenge thread

[guns01]

Re: Qhams challenge thread

great freaking pulls q. since you have low back issues and i keep on jacking mine up from an old injury i will share what i have learned over the last few weeks from both my therapist and my chiro to help prevent messing it up again while being able to squat and dead lift heavy consistently. the whole laterial and post chains are linked together(pretty self explanitory lol). so we normally warm up low back hams etc. well i am guilty of forgetting hips it bands etc.... in my warmups. so now prior to back or legs after warmups, i roll the entire leg hip and lower back. then i stretch out hips, low back and hams both before starting and after training. if you feel your hams or back tightening up after a set, go ahead and roll either or both out in between. this will get the adheasons and any bound up tissues broken down before you fire up the injured area.

[qhams]

Re: Qhams challenge thread

great freaking pulls q. since you have low back issues and i keep on jacking mine up from an old injury i will share what i have learned over the last few weeks from both my therapist and my chiro to help prevent messing it up again while being able to squat and dead lift heavy consistently. the whole laterial and post chains are linked together(pretty self explanitory lol). so we normally warm up low back hams etc. well i am guilty of forgetting hips it bands etc.... in my warmups. so now prior to back or legs after warmups, i roll the entire leg hip and lower back. then i stretch out hips, low back and hams both before starting and after training. if you feel your hams or back tightening up after a set, go ahead and roll either or both out in between. this will get the adheasons and any bound up tissues broken down before you fire up the injured area.

Yes the things that have helped me the most is foam rolling IT band and hips. And stretching my glutes and hips out really well. I don't ever include any of this in my workout log. But pretty much between every set I do some form of mobility drill, stretch, or foam rolling throughout the entire workout. Not just lower but also upper body. Has helped me stay injury free. Thanks for sharing that info. My favorite stretch is pigeon stretch except I put my leg on a table. Man that stretches the glutes out nicely. Thanks again.

[qhams]

Re: Qhams challenge thread

Friday

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

Class - stretch and mobility class (instructed and participated)

Lunch
1 Crusted Salmon 17P 20C 8F
1 Packet of tuna
Big plate of steamed veggies

Workout
(Worked out late after lunch and was dragging)
Overhead Press Warm-Ups 45/5 65/4 85/3 105/2 115/1

Overhead Press - 125/1,1,1
superset with
45 deg Inc DB Press - 60/6, 70/8, 55/12

Overhead Press - 115/3,3,3
superset with
Wide Grip Pull to Chest - 80/8,8 60/15
superset with
Machine Overhead Tricep - 120/8,8, 100/15

Overhead Press - 105/5,5,5
superset with
Side Lateral Raises - 20/10,10 12/20
superset with
Rope Pushdown - 80/10,10, 60/20

L-Sits - 30sec holds - 3 sets

Post Workout - 50 grams whey

Dinner - cheat
Pizza
Fruit snacks - kid at heart
Donuts - fat ass at heart LOL
Wine with 7-Up - no comment

Bedtime
1 Donut
Glass of Milk

[qhams]

Re: Qhams challenge thread

Saturday Workout

Lat Pulldown Warm-Ups 65/5 80/5 95/5 110/3 125/3 140/2

Wide Pull-Ups - 5,5,5

Med. Pull-Ups - 5,5,5

Par. Pull-Ups - 5,5,5

L-Sits 3 sets

Planche Practice - 3 sets

Wide Bar Curls - 60/8,8, 40/15

Reverse EZ Curls - 60/8 - 50/8 - 40/8 (drop set)

Diet this weekend wasn't crazy bad.

Monday

Breakfast
1/2 cup egg whites
3 eggs
1 small protein pancake
1 Ezekiel bread
1 tbsp. fruit spread
coffee
lemon in water

Workout
Squat Warm-Ups: 45/5 95/5 135/5 155/5 175/5 205/5

Squat Working sets - 235/8,8 185/15

In Place Lunges - 70/10,10 50/20

Hoist Leg Press - 260/12, 280/12 220/40

Goblet Squat - 70/10,10,10 ATG
superset with
Sled Push - 165/1 lap, 1 lap, 1 lap

Post Workout
50 grams whey

[qhams]

Re: Qhams challenge thread

Nutrition is staying on track. Getting more comments on being leaner, so that is a good sign.

Tuesday Workout

Incline Press - warm-ups sets not included 155/6,6, 135/12

Flat DB Press - 75/8,8, 60/10

Dip Machine - 200/10,10 160/20

Cable Flys - 40/12,12, 20/25

3 sets of practice Planche holds

__________________________________________________ __________

Wednesday Workout
Lat Pulldown warm-ups - 65/5 80/5 95/4 110/3 125/2 140/2

Wide Pull-Ups - 10/2,2,2
superset with
Chest supported bar row - 115/6,6 95/12

Med. Pull-ups - 10/2,2,2
superset with
seated cable row - 140/8,8 110/15

Close Pull-Ups - 4,4,4
superset with
Wide Par. Grip Cable row - 150/15,15 120/20

Rope Curls - 60/12,12,12

[qhams]

Re: Qhams challenge thread

Thursday

Breakfast
3/4 cup egg beaters
1 egg
1 large beef sausage
1 slice of French Toast
Coffee
Lime in water

Workout
Deadlift warm-up sets - 135/5 155/4 185/3 205/2 225/1

Deadlift - 245/3, 265/3 275/3
superset with
Lying leg Curls - 90/6,6 70/12

Deadlift - 285/3, 295/3, 305/3
superset with
Standing Leg curl - 12/8,8, 8/15

Seated Leg Curl - 80/10,10, 60/20
superset with
DB Roman deadlifts - 75/8,8, 60/15

Post Workout
50 grams whey

Lunch
Tilapia
Grilled chicken
Steamed veggies
1 tangerine

[qhams]

Re: Qhams challenge thread

Body Fat Update
Wt 174.3 172.5
Chest - 10.5mm 11mm
Ab - 20mm 18mm
Thigh - 13mm 11mm
BF - 13.8% 12.8%
149.8 149.8 lean muscle tissue
24.5 22.7 fat tissue
- waist was down an additional half inch.
handheld went up but I don't really trust those things.
13.8% to 14.1%.
Half inch in my waist is around a 1% drop in body fat and I saw that using calipers.

Progress is progress. It isn't fast but I am not being super restrictive either. Slow, steady, and happy.

Another half inch and I will post up a progress pic.

[qhams]

Re: Qhams challenge thread

FRIDAY

Breakfast
3/4 cup egg beaters
1 egg
1 Ezekiel brad
1 thin slice of cheese
1 thin slice of ham
coffee
lime in water

Workout
(low back and shoulder not feeling great today)
DB Overhead Press Warm-ups 20/5 30/5 40/5

DB Overhead Press 45/5,5,5
superset with
Wide Grip Upright Rows - 60/10,10,10

DB Overhead Press 50/4,4,4
superset with
Pike Presses - 5,5,5

Close Grip Overhead Press Smith Machine - 135/8,8,8
superset with
Side Lateral Raises Machine - 50/15,15,15

L-Sit Practice - 30s,30s,30s

Post Workout
50 grams whey

Lunch
Chicken tender
Sirloin steak
Steamed Veggies

[qhams]

Re: Qhams challenge thread

Saturday

Breakfast
1/2 cup egg beaters
2 eggs
French toast (1 large roll...hoogie bun size) + 1 egg, 2 egg whites, vanilla extract, cinnamon
2 tbsp. of raspberry preserves
coffee
water

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

Wide Pull-Ups - 6,5,5

Med. Pull-Ups - 5,5,5

Close Grip Parallel Pull-Ups - 5,5,5

Horizontal supinated grip - 5,5,5

Rowing Machine - 2 minutes - 30s easy 30s hard
superset with
Hanging Leg Raises
V-up hold
Wide Barbell Curls - 50/12

Stairmaster 2 minutes - 30s easy 30s hard repeat
superset with
Hanging Leg Raises
V-Ups
Reverse EZ Curls - 60/12

Mixture of sprints, figures 8s, side shuffles, running backwards, etc.
superset with
Hanging Leg Raises
Planks on fitball
Hammer Curls - 25s/10

Elliptical 2 minutes - 30s easy 30s hard repeat
superset with
Hanging Leg Raises
Woodchops
Close Grip EZ Curls - 60/10

Did a lot of stretching and mobility work trying to work some shoulder pain and hip pain out.

Post Workout
50 grams whey

[qhams]

Re: Qhams challenge thread

Weekend went okay. I did cheat some but not horrible.

Still dealing with low back and shoulder pain but going to work around it to the best of my ability.

Breakfast
1/2 cup egg beaters
2 eggs
1 beef sausage
1 Ezekiel bread
1 tbsp. fruit spread
coffee
lime in water

Workout
Goblet Squat warm-ups - 30/5 40/5 50/5

Goblet Squat - 60/10,10,10
superset with
1-leg squat - 5,5,5

Leg Extensions - 180/12,12, 130/25
superset with
1-leg squat 5,5,5

Hoist Leg Press - 300/15,15 240/30
superset with
1-leg squat 5,5,5

Wall Holds - 60s, 60s, 60s

Post Workout
50 grams whey

Lunch
Steamed veggies
8oz sirloin Steak
2 Chicken tenders

[qhams]

Re: Qhams challenge thread

Finish from Monday

Evening Cardio conditioning class - 60 minutes.
Participated. Did a variety of things, pushups, burpees, jumping jacks, vups, rock climbers, bent over rows, windmills, etc.

Post Class
25 grams whey

Dinner
Pork BBQ
small baked potato
broccoli

Snack
Muscle Milk Protein Bar - kid was sick so I went out to grocery for her ginger ale and Gatorade and pick this up for me as a treat.

__________________________________________________ _________________________

Tuesday

Breakfast
3 eggs
2 egg whites
1 chicken sausage
coffee
lime in water
1 slice of Ezekiel bread
1 tbsp. fruit spread

Class - this had to be my workout for today

10min of mobility drills and warm-up sets

Circuit #1
Push-Ups 30sec
Flat DB Press - 50s/ 30sec
Goblet Squat - 25/20 - did legs yesterday, so kept it light
Repeat 2 times with 60s of recovery times doing stretching

Circuit #2
Bench Dips - 10
Overhead Tri - 50/10
Bent Over Row - 25/15 - went light for me. working back and bis tomorrow.
Repeat 2 times with 60s of recovery times doing stretching

Circuit #3
DB Overhead Press - 25s/10
Side Lateral Raises - 12s/10
V-Ups - 10
DB Curls - 12s/12 - just killing time on these. I have to work my back and biceps tomorrow.
Repeat 2 times with 60s of recovery times doing stretching

Stretch 5-10 minutes afterwards

Post Workout
50 grams whey protein

Lunch
Beef Ribs
Tuna
Steamed Veggies

Hope to get another workout later in the day.

[qhams]

Re: Qhams challenge thread

Tuesday Finish

I didn't get my other workout in yesterday, unfortunately.

Snack
Grilled Chicken tender

Dinner
Meatloaf
Brocolli
Field Peas

Bedtime snack
1 boneless beef rib

__________________________________________________ __________

Wednesday

Breakfast
1 chicken sausage
3/4 cup egg beaters
2 eggs
coffee with lime
1 slice Ezekiel bread
1 tbsp. fruit spread

Workout
Lat Pulldown Warm-Ups 65/5 80/4 95/3 110/2 125/1
1-arm dB Row Warm-Ups 25/5 35/4 50/3 60/2 70/1

Pull-Up Circuit (wide, med., par., chin-up) 1 rep of each
superset with
1-arm dB Row - 80/3,3,3
---- 3 rounds

Pull-Up Circuit (wide, med., par., chin-up) 1 rep of each
superset with
Chest supported T-Bar Row - 90/4,4 25/12
---- 3 rounds

Pull-Up Circuit (wide, med., par., chin-up) 1 rep of each
superset with
Standing Parallel Grip Cable Row - 165/12,12 130/25
---- 3 rounds

Wide Grip Bar Curls - 60/5, 65/5 70/5,5,5

Hammer Curls (rest pause) - 30s/8+4+3

Post Workout
50 grams whey

Lunch
1 4oz Mediter. Crusted Salmon Fillet
3-4oz serving of pulled pork
steamed veggies

[qhams]

Re: Qhams challenge thread

Thursday - I got a massage today and decided to take a day of rest. It wasn't a good massage...I tried a new person out and was not impressed.

Diet stayed on track.

Friday

Nutrition is staying on track. More positive comments from those who haven't seen me in a month or two.

Having lots of hip and shoulder pain on one side of the body.

I am going to go to chiro I think after work, however I have to move furniture tomorrow, so I am sure it will get messed up again.

Workout Today was light and kind of total body.

Lat Pulldown Warm-Ups - 65/5 80/5 95/5 110/3 125/2 140/1
superset with
Bench Press - 45/5 95/5 145/5 165/5

Pull-Ups - 6, 25/1, 6,

Bench Press - 195/8, 175/12, 145/15
superset with
Cable Flys - 30/12,12,12

Chin-Ups - 25/1, 6, 25/1
superset with
Prone Cobra - 30s, 30s, 30s
superset with
Incline DB Press - 60s/8, 55s/10, 50s/12
superset with
Machine Side Lateral Raise - 50/12,12,12

Pull-Ups - 4,4,4
superset with
Curl Circuit (wide, reverse, narrow) - 50/5,5,5 50/5,5,5 50/5,5,5

Lying Leg Curls - 45/5 75/5 95/5 75/8 60/12
superset with
DB Roman Deadlift - 30s/5 45s/5 60s/5 65s/5 70s/5 75s/5

Post Workout
50 grams whey

Stretch class

Lunch
Shrimp
Sausage
Potato
Steamed veggies

[LittleTom]

Re: Qhams challenge thread

Sometimes a good a massage and some rest is better than pushing it. I have a love hate relationship with my rest days but I know how important they are. Keep crushing Qhams.

[qhams]

Re: Qhams challenge thread

Update

The weekend carb intake was high, however I was on my feet on the go the entire weekend. Lots of yard work, furniture being moved, and cleaned out garage.

Monday - nutrition was back on track.

Going to start cutting back on my workouts. Accumulating injuries (knee, hip, shoulder) - funny thing is they are all on one side (right side).

Mondays Workout
Warm-ups not included....

Back Squat - 225/6,6,6
superset with
Hoist Leg Press - 260/12, 280/12,300/12
superset with
Sled Push (back against it) - 115lbs+weight of bench - I count the strides about 60-70 strides total per set.

Monday afternoon
Taught a class and did super light weights for demo. Just went through the motions.

Tuesday
Warm-up sets not included

Bench Press - 205/5,4,3
superset with
Cable Flys - 80/10,10,10
superset with
Incline DB Press - 40/18,15,15

Leaning Side Lateral Raises (1 arm at a time) - 20/12,12 12/25
superset with
Overhead Tri Ext. Machine - 120/12,12, 80/25

Tuesday Lunch Class
Taught a cardio conditioning class and participated. Shirt was drenched afterwards.