Qhams challenge thread

[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

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

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

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

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.

[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

________

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

[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

[LittleTom]

Re: Qhams challenge thread

Keep crushing Qhams. You've made great progress.

[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.

[MuscleAddiction]

Re: Qhams challenge thread

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

[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.

[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

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

[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!