Qhams challenge thread

[guns01]

Re: Qhams challenge thread

q look at the aluminum foil pans. cook your meat in those until it is almost done, then throw it on your grill to sear it in with the flames. this will prevent flare ups and fires from the fat off the meat

[qhams]

Re: Qhams challenge thread

All I can say about the remainder of the weekend is I had a fair amount of splurges...not the way to start out a transformation.

Also Sunday night my whole grill caught on fire AGAIN....had to put it out with extinguisher and lost 5 lbs of meat (ribs, porkchops, chicken breast)...tuna salad for me this week. Yippee!

[qhams]

Re: Qhams challenge thread

1/24/15

So today I plan on cheating some but going to try and keep protein high.

Wake up at 730am and had preworkout meal.
25 grams whey
Small Bowl of Cheks cereal with skim milk

Workout
Incline Press - 5 progressive warm-up sets working up at a 5 rep max
Dips - 1 warm up set and then 8 rep max
Low Incline DB Press - 1 warmup and then 10 rep max
Close Grip Bench - 1 warmup set then 10 rep max then stripped weight and got 4 more reps
Upright Bar Row - 4 progressive warmup sets then 15 rep max
Rope Pushdown - 1 warmup set then 1 working set of 15 reps
Pec Fly - 1 warmup set then 1 working set of 10
Machine Side Lat Raise - 1 warmup set then 1 working set of 20
EZ Bar Nosebreaker - 1 warmup set then 1 working set of 10
Side Lateral Raise - 1 working set of 10 reps
Bench Dip - 1 working set of 10 reps
Cable Side Lateral RAise - 1 working set of 10 reps behind back and then 5 reps with start at front of body
DB Nosebreakers - 1 working set of 8 reps
Had a nice pump and felt good leaving the gym. Just wanted to get a good pump and I stretched a lot between sets (hips and upper body). Feel really good now.

Post Workout Meal:
25 grams of whey
2 eggs
1 slice of sourdough bread
1 slice of fat free American cheese
1 slice of bacon
1 cup of coffee
1 slice of a cherry Danish pastry. Yummy.

[qhams]

Re: Qhams challenge thread

nothing worse than wasting a cheat meal on shitty food .. I was at that chucky cheese place, it don't even smell good. little kids where ripen into that cardboard pizza too..

Yeah I didn't over do it. I only had 3 slices and those pizzas aren't big. It was at least a supreme.

[gusto77]

Re: Qhams challenge thread

Good luck bro!

[guage]

Re: Qhams challenge thread

nothing worse than wasting a cheat meal on shitty food .. I was at that chucky cheese place, it don't even smell good. little kids where ripen into that cardboard pizza too..

[qhams]

Re: Qhams challenge thread

1/23/15 continued...

Dinner
HAd to go to a kids bday party...ate some pizza and it wasn't even good quality

Went home tonight and had some homemade chicken stew and I admit some sweet tea.

[BABY1]

Re: Qhams challenge thread

keep rockin it qhams

[qhams]

Re: Qhams challenge thread

1/23/15

Breakfast
5 eggs
1/2 c oats, 1/2 c blueberries 1/2 c milk and water
1 slice of bacon
coffee with splenda and halfnhalf

Workout
Wide Pull-Ups - 4,3,3
Med Pull-Ups - 4,4,3
Parallel Pull-Ups - 4,3,3

Decline Bench Knee Pull-Ins 3X6
Reverse Hyper 3X10
Russian Twist 3X20

Chest Supported Horizontal Bar Row - Rest Pause - 95/10+6+5

Deadstop Bent Over Football Bar Row - Rest Pause - 145/8+4+4

Bar Curl Circuit:
Wide Grip 3X5
Rev Grip 3X5
Close Grip 3X5

Prone Cobra 3X40s
Ball Roll-Outs 3X8

Post Workout:
50 grams of whey

Lunch
Ribs
Grilled Chicken Tenders
Sweet Potato
Steamed Veggies

I will put up the rest of the day tomorrow morning or tonight.

[MOUNTAIN-MAN]

Re: Qhams challenge thread

Good luck bro I'll be following

[guage]

Re: Qhams challenge thread

good luck man

[qhams]

Re: Qhams challenge thread

Thursday

Breakfast
4 eggs
1/2 c oats and 1/2c blue berries 1c milk
coffee with splenda and halfnhalf

Lunch
Spaghetti (barilla pasta with added fiber and meat sauce was lean beef)
Brocolli

Workout
Squats build up to a 8 rep max
Front squat 10 rep max
Deadlift build up to a 8 rep max.
Leg Press build up to a 20 rep max
Leg Ext build up to a 15 rep max
Wall Hold 45s
Lying leg curls build up to a 10 rep max
Roman Deadlift 3x8

PostWorkout
50 grams whey

Snack
Can of sardines
5 triscuit crackers
1 tangerine

Dinner
Kimchi
Brown Rice
Kor BBQ chicken

Bedtime
1 cup of great grains cereal with 1 cup of milk

[qhams]

Re: Qhams challenge thread

Wednesday:

Breakfast
4 eggs
2 protein pancakes (1/2 c oats, 1/2 c ff cottage cheese, and 2 eggs)
coffee with 1 splenda and halfnhalf
1/2 tbsp. maple syrup

Lunch
1/2 large can of tuna with eggs, pickle relish, mustard in it
2 slices of ezek bread
steamed veggies
1 tangerine

Workout
Bench Press 5X5
Flat DB Press 1X12

DB Overhead Press 3x8
Side Delt Giant Set
Partial Wide Grip Upright Row 1X10
Side Lat Raise Db 1x10
Mach Sid Lat Raise 1x10
Cab side lat raise from behind 1x12
Cab side lat raise from front 1x12

Close Grip Overhead Press 5x5
Tricep Giant Set
Overhead Tri Ext 1x10
Rope Pushdown 1x10
Tricep Kickbacks 1x10

Postworkout\
50 gms whey protein

Dinner
Beef ribs n chicken - burnt my chicken and ribs..was so sad still edible
1/2 large baked potato
1/2 tbsp. butter
green beans were aweful so I just took some Metamucil for fiber...I don't know what was wrong with them but they were nasty

[qhams]

Re: Qhams challenge thread

Tuesday:
Breakfast
4 eggs
1/2 cup oats
1/4 cup blueberries
1/2 cup milk
coffee 1 tbsp. halfnhalf and 1 splenda

Workout 11am.
Bent Over Row 4X10
Vups 4x10

Band Row 4x10
planks 4 x 45s

Dumbbell Curls 3x10
Rear Shoulder Raise 3x15
Windmills 3x10

Hammer Curl Drop Set 30 reps total
Prone Cobra 3 X 30s

Post Workout
50grams whey

Lunch
2 slices ezek bread
2 eggs mixed with half a large can of tuna, mustard, pickle relish
steamed veggies
1 tangerine

Dinner
Chicken cooked in wine sauce
Brown Rice
Brocolli

Bedtime Snack
1 cup great grains cereal
1 cup milk

[qhams]

Re: Qhams challenge thread

I forgot to do my "word" ...it is sugar...sorry for the pic quality...used my cheapo phone.
before.jpg