Qhams challenge thread

[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

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.

[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

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.

[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

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.

[Yohimbe]

Re: Qhams challenge thread

Great work brotha! Keep it up!

[qhams]

Re: Qhams challenge thread

2/3/15

Breakfast
4 eggs
1 chicken sausage
1 slice bacon
2 slices of Ezekiel bread
coffee

Workout
Taught a class in which we did a total body workout using rep ranges of 10-20.

Post Workout
50 grams whey

Lunch
6oz chicken breast
Beef tips n rice
steamed veggies
1 tangerine

Dinner
Chicken fajitas
Metamucil

Snack
greatgrains cereal with milk

[Trixie]

Re: Qhams challenge thread

Just checking in on you. Stay consistent you will do great.
~Trixie~

[qhams]

Re: Qhams challenge thread

Sorry for not posting several days. Wed and Thur diet was about the same as all other days.

Training:
Wednesday
Tri-Set
Incline Press 3x5
Dips 3x5
Flat DB Press 3x10

Tri-Set
Pullups - 3x4
Chest Supported Bar Row 3x8
Close parallel grip cable rows 3x15

Upright Row 12,10,8
Side Lateral Raise DB - Dropset

Thursday Workout:
Leg Extensions 6 sets of 10 each set progressively heavier
Lying Leg Curls 6 sets of 8 each set progressively heavier

Pistol Squats 5x5

In Place Lunges 3x10
Seated Leg Curl 3x8

Cable Pull-throughs 15,12,10
Tabata Method on Recumbant bike (4min)
Core Work

Friday:
Waist hasn't gone done a lot. Maybe 1/4 to 1/2 inch.

Start Current
Weight 176.6 178
BF% 15.2% 14.6%
Lean Mass 150.2 151.6
Fat Mass 26.4 26.4

So I have put on around 1.5 of muscle but no fat loss. I think my main issues are too many carbs during the weekdays and on weekends my splurges have been too large. I think if I get these two things in check I will see some fat loss and hopefully maintain my lean muscle tissue.

Neck issues are still there...although improving with postural correction drills and rolling with foam roller or tennis ball.

[MOUNTAIN-MAN]

Re: Qhams challenge thread

Looking to be on a stride bro keep it going

[qhams]

Re: Qhams challenge thread

Saturday

Woke up feeling good...
Breakfast
Protein shake
Bowl Great grains cereal
coffee

Workout - Upper
Bench Press - 7 sets of 5 reps each set get heavier then a max. After that a strip set.
Pull-Ups - 3X3 weighted pullups
Incline DB Press - 3x12
Pullups - 3x4
w. Tbar Row 3x10
Side LAt Raise Machine 3x10
Cable Side Lat RAise 3X10
Pullups - 3x3
w. Reverse Curls - 3x8
w. Cable Curls 3x15
Overhead EZ bar tricep ext. 3x8
w. rope pushdown 3x15

Protein Shake - 50grams

2 hours of tennis

Protein shake - 50 grams

lunch
Bronw Rice
BBQ chicken
Kimchi
Unsweet tea

Dinner
Chicken tenders
Roll
Green Beans
Potato
Choc. Pie

[mikeyg51]

Re: Qhams challenge thread

I love the detail in the diet, as well as the honesty. I am afraid I may not put every single bad calorie in there if I were logging so this helps me be accountable too lol

[qhams]

Re: Qhams challenge thread

If you love that detail look at below...Sunday was not great...

Breakfast
1 Blueberry protein pancake
1 Banana protein pancake
2-3 eggs
Protein Drink
2 donuts
Coffee

Lunch
Spaghetti with lean ground beef and protein/fiber pasta
Brocolli
Choc. Pie - I ended up eating almost an entire choc pie this weekend

Snack
Glass of milk
2 donuts

Dinner
KFC Grilled chicken breast
Mashed Potatoes and gravy
Choc. Pie and donut

Bedtime
Milk
donut

[gusto77]

Re: Qhams challenge thread

Love the workout brother. keep killing it.