Qhams challenge thread

[qhams]

Re: Qhams challenge thread

So contest is over but I am going to continue my log. Hopefully I can baby or another Admin or Mod to move this to log section.

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

Lunch
- ran out of veggies
4 oz hamburger meat
1 chicken tender
1/2 can of refried beans

Workout
Squats - warm-up sets 45/5 95/5 135/5 155/5 175/5 195/3 205/3

Squats - 225/3, 235/3, 240/3
super set with
Hack Squats - 90/6,6, 45/12

Squats - 245/3, 255/3, 260/3
superset with
Walking Lunges - 60/8,10 50/15

Squats - 265/3, 275/2, 280/2
superset with
Hoist Leg Press - 280/10, 10, 240/20

Felt solid during and after workout.

Post Workout
50 grams of syntha -6 -going to need to drop this and get something with fewer grams of fat and carbs in it. I think this has been an issue.

[MOUNTAIN-MAN]

Re: Qhams challenge thread

Great work brother looking ripped keep it up u will be shredded in no time

[qhams]

Re: Qhams challenge thread

Thanks for the positive feedback. I have always enjoyed training back and legs. Those are my two favorite body parts. Wish they were even bigger than they are. I am going to continue this log and stay on track. Really am focused now and ready to get some results.

[guns01]

Re: Qhams challenge thread

you have some really good sweep and shape to your legs q and your back is pretty wide. if you could pull in your mid section an inch or so (not talking prep style) you would look massive and have a really good x frame. you are def ahead of the game though because you are far more balanced than most are

[qhams]

Re: Qhams challenge thread

Of course these pictures are after I drank a ton of Gatorade and ate a lot of cheat carbs this weekend. I worked in the yard most of the day Saturday and some on Sunday.

I am starting to get comments from local folks about being leaner, so that is good. Got a long way to go. Again congrats to the guys/gals who dialed in and got great results. My hat goes off to you all.

[qhams]

Re: Qhams challenge thread

after1.jpg

[qhams]

Re: Qhams challenge thread

after2.jpg

[qhams]

Re: Qhams challenge thread

Okay here are some pics from this morning...

after3.jpg

[guns01]

Re: Qhams challenge thread

post em up and the progress you made q. progress is progress and you can use it to make changes if needed

[qhams]

Re: Qhams challenge thread

Took some after pictures. Little to no results. Not worth posting. Congrats to those that worked hard.

[Trixie]

Re: Qhams challenge thread

The Korean BBQ Chicken had loads of sodium that's why you are bloated. Live and learn. Get after it for the rest of the year and you will make progress. Just make little improvements and over time they will add up. The first step is realizing that you want to be a better you. Remember that every day!
~Trixie~

[qhams]

Re: Qhams challenge thread

Thursday Finish

Dinner
Brown Rice
Cabbage
Korean BBQ Chicken
Kimchi
Unsweet tea

Friday - woke up this morning and measured waist 36". Was hoping for 35 3/4 or less. I looked really bloated. Dinner last night was from a restaurant and I have to wonder if they put a bunch of sugar or hidden carbs somewhere.

Breakfast
2 eggs
3/4 cup egg whites
1 chicken sausage
1 slice of Ezekiel bread
1 tbsp. fruit spread
coffee
water and lemon

AM - taught a stretch and mobility class

Lunch
1 large packet of tuna 39 grams of protein
steamed veggies
white beans
water with lime juice

Workout
Lat Pulldown - Warm-Ups 65/5 80/5 95/5 110/3 125/2 140/1

Pull-ups:
Wide (5,4,4)
Med (5,4,4)
Close (4,4,4)
Total of 38 clean reps

Bench Press - WU sets 45/5 95/5 135/3 155/2 185/1 WORKING SETS - 185/5 195/5 205/5

45 degree Inc. DB Press - 60/10,10,10

Dips - 10,10,10

Row to neck - 70/15,15,15

Leaning side lateral raises - 15s/15,15,15

Cable Curl - 60/15,15,15

L-Sits - 40sec X 3 sets

Overhead Mach. Tri Ext. - (strip set) 120/7 - 100/7 - 80/7

Felt good during and after workout. Then I took some pictures. Looked like shit. LOL

Really disappointed in myself for letting those first several weeks slip by and not watch my nutrition. At least I am back on track.

Post Workout
50 grams whey protein

[qhams]

Re: Qhams challenge thread

Nice man! Love the dead lift work!

Thanks. Had another rep or two in the tank on the deadlift but I left it there. I didn't want to stress my body to much, since I haven't felt good all day.

[gusto77]

Re: Qhams challenge thread

Nice man! Love the dead lift work!

[qhams]

Re: Qhams challenge thread

____

Wednesday Finish

Snack
Hamburger Patty

Dinner
Shrimp Scampi - this is what my wife ate. I just ate a small serving of it and downed it with a chicken breast and Metamucil for protein and fiber.

Snack
3 triscuits with peanut butter

__________________________________________________ ____________

Thursday
---- Woke up feeling like crap. Allergies and bad congestion.

Breakfast
2 eggs
3/4cup of egg beaters
1 chicken sausage
1 slice Ezekiel bread
1 tbsp. fruit spread
coffee
lemon in water

Lunch
Hard Pressed today
1 can of sardines
4oz hamburger patty
1 cup of northern beans
1 tbsp. ketchup on them
steamed veggies

Workout
--- Was not feeling it but once I got going I did fine.

Deadlift - WU sets 135/5 175/4 205/3 225/2 245/1 ---- working sets 265/3, 285/3, 305/3

Seated Leg Curls WU sets 30/5,50/4, 70/3,90/2, 110/1 --- working sets 80/8,8 and then strip set 100/5,85/5,70/5

Lying Leg Curls - 70/8,8,8
superset w.
DB Roman Deadlift - 60/8, 65/8, 80/8

Post Workout
50 grams whey