Qhams challenge thread

[ZOOT]

Re: Qhams challenge thread

Great job brutha!

[qhams]

Re: Qhams challenge thread

Monday
Didn't sleep good and woke up with body hurting. I think from all the sugar I consumed. Wasn't able to workout today due to time.

Breakfast
4 eggs
1 slice of leftover pizza (cleaning out fridge)
1 donut (it was left cleaned it out)
coffee
1 slice of fat free cheese

Lunch
1 packet of tuna
a couple of ribs leftover from last week
green beans
steamed veggies

Dinner
lean beef spaghetti
barilla pasta with added fiber and protein
brocolli

[qhams]

Re: Qhams challenge thread

Tuesday and Wednesday:

Diet: Diet has not been great. During the day I am staying on target but at night I go Godzilla on some cereal and junk food. I don't think its that I'm not eating enough during the day...just no will power lately. Also doesn't help that the wife bought some Girl Scout cookies.

Training:

Tuesday- taught a conditioning class (rock climbers, burpees, bent over rows, pushups, jumping jacks, push presses, core exercises, etc. - 45 minutes)

Wednesday - Great Workout! Felt Good.
GIANT SET
Leg Curls (3 warm-up sets) 5 working sets X 5
w.
Deadlifts (3 warm-up sets) 5 working sets X 5,4,3,2,1
w.
Sled Push 5 working sets (rigged this up with some furniture sliders on a preacher bench) - had my buddy sit on it and placed a weighted EZ curl bar on it

Pull-Ups 3 X 5 reps
Deadstop Rows on Smith Machine 3X8 and final set did a drop set.

[MOUNTAIN-MAN]

Re: Qhams challenge thread

Tuesday and Wednesday:

Diet: Diet has not been great. During the day I am staying on target but at night I go Godzilla on some cereal and junk food. I don't think its that I'm not eating enough during the day...just no will power lately. Also doesn't help that the wife bought some Girl Scout cookies.

Training:

Tuesday- taught a conditioning class (rock climbers, burpees, bent over rows, pushups, jumping jacks, push presses, core exercises, etc. - 45 minutes)

Wednesday - Great Workout! Felt Good.
GIANT SET
Leg Curls (3 warm-up sets) 5 working sets X 5
w.
Deadlifts (3 warm-up sets) 5 working sets X 5,4,3,2,1
w.
Sled Push 5 working sets (rigged this up with some furniture sliders on a preacher bench) - had my buddy sit on it and placed a weighted EZ curl bar on it

Pull-Ups 3 X 5 reps
Deadstop Rows on Smith Machine 3X8 and final set did a drop set.

Starting up beast mode brother

[qhams]

Re: Qhams challenge thread

Starting up beast mode brother

More like fat@ss mode lol...I better get my nutrition cleaned up if I am going to do any type of transformation....wife baked one of my favorite cakes tonight for my daughters school...of course I licked the bowl.geeeeezzzz I am a lazy sloth lol

[qhams]

Re: Qhams challenge thread

Thursday 2/12
Breakfast
4 Eggs
2 Protein Pancakes
2 tbsp. of polanar fruit spread
coffee

Lunch
6oz lean hamburger meat
Whole wheat bun
Fat Free Cheese
Ketchup and mustard
Steamed veggies

Workout
Incline Press 7x3 (60s rest)
Parallel Dips 3x12-15
Upright Rows 4x10 each set progressively heavier
Side Lateral Raise Machine - Drop set

PostWorkout
50 grams whey

Dinner
8 oz ribeye steak
baked potato with 1/2 tbsp. of butter saltnpepper
Salad with carrots, turkey, pepperoni, and Italian dressing
Licked cake batter

[guns01]

Re: Qhams challenge thread

More like fat@ss mode lol...I better get my nutrition cleaned up if I am going to do any type of transformation....wife baked one of my favorite cakes tonight for my daughters school...of course I licked the bowl.geeeeezzzz I am a lazy sloth lol

the biggest thing is to fight those cravings q. if you can get to eating clean for 6 or 7 out of 8 days then having a mind saving cheat you will make progress. since you are like i am when it comes to sweets some tricks i have learned over the years is sugar free jello sugar free pudding( i cant have this during prep because of diary) diet root beer diet cream soda, sugar free water flavorings like kool aid, and all these choices are very very low in calories. species nutrition makes a really good protein pudding powder that is pretty awesome and mhp has one that is diary free, very very low carb and sugar free. give those ideas a try man. i have got to the point now were the only ones i use any more are the sugar free waters and diet sodas and i am good to go

[qhams]

Re: Qhams challenge thread

the biggest thing is to fight those cravings q. if you can get to eating clean for 6 or 7 out of 8 days then having a mind saving cheat you will make progress. since you are like i am when it comes to sweets some tricks i have learned over the years is sugar free jello sugar free pudding( i cant have this during prep because of diary) diet root beer diet cream soda, sugar free water flavorings like kool aid, and all these choices are very very low in calories. species nutrition makes a really good protein pudding powder that is pretty awesome and mhp has one that is diary free, very very low carb and sugar free. give those ideas a try man. i have got to the point now were the only ones i use any more are the sugar free waters and diet sodas and i am good to go

Thanks Guns for the info...I have done the sugar free jello and pudding before....problem is I end up eating all of it in one setting lol...for me it is best to just not have it in the house...will just need to get my wife on board with that and I should be okay. A lot of the time it isn't because I am hungry....I just know it taste good and I have idol time and want it. Thank God I am not addicted to alcohol or drugs like I am to sweets and sugar.

[qhams]

Re: Qhams challenge thread

Friday was rough couldn't work out in the morning then didn't feel up to it in the evening. Diet was okay during the day and again feel apart at night.

Breakfast
5 eggs
oatmeal with milk and blueberries
1 slice of bacon

Lunch
8oz ribeye
baked potato with butter
steamed veggies

Dinner
Pizza
Breadsticks
soda
2 cookies

Woke up at 230am and couldn't sleep so I had a bowl of cereal. Was in and out of sleep from 430am-700am.

Saturday

Breakfast
5 eggs
1 slice of Ezekiel bread with 1 tbsp. of fruit spread
coffee

Workout
(I am gonna start posting my weights so I can track it...I am not strong like you guys/gals)

Front Squat 45/5 95/5 135/5 155/5 185/5 205/5 240/5

1-arm DB Row 20/5 30/5 40/5 50/5 60/5 65/5 75/5 rest pause 3 reps rest pause 2 reps

Bench Press 45/5 95/5 135/5 155/5 185/5 205/5 225/4 - strip 205/3 - strip 185/4 - strip 135/5

Back Squat 185/12 185/12
superset with
Sled Push - guy weighed over 200 + 70lb bar and weight of preacher curl, pushed 30-40 yards each set

Pull-ups 3X5
Cable Side Lat Raise 3x10 w. 20lbs

Post Workout
50 grams of whey

Snack
1 packet of ranch tuna
6 trisket crackers
1 tangerine

Tennis - 2 hours

Post Tennis - 25 grams whey protein, slice of leftover pizza, slice of leftover cake 230PM

[guns01]

Re: Qhams challenge thread

strength is a relative term my man. if you are in it to look good then weights arent as important

[qhams]

Re: Qhams challenge thread

strength is a relative term my man. if you are in it to look good then weights arent as important

WEll due to SI joint issues and trying to correct posture issues I don't squat heavy and super deep anymore. Not that I was a beast but I use to squat double body weight in back squat going below parallel. But that was then and this is now.

My other lifts I try to do in perfect form and once technique breaks down the set is over. I use 2-4 sec negatives usually and incorporate pauses into the movements to increase time under tension.

[Trixie]

Re: Qhams challenge thread

WEll due to SI joint issues and trying to correct posture issues I don't squat heavy and super deep anymore. Not that I was a beast but I use to squat double body weight in back squat going below parallel. But that was then and this is now.

My other lifts I try to do in perfect form and once technique breaks down the set is over. I use 2-4 sec negatives usually and incorporate pauses into the movements to increase time under tension.

What the hell you talking about heavy??? Most of your progress will be made after you STOP thinking you have to lift heavy. Do reps no weight to failure. Position your feet different on hacks. Take 3 second descends and hold 3 seconds at stress point. You already know all this. Work around your infirmities and win this contest! GO!
~Trixie~

[gusto77]

Re: Qhams challenge thread

What the hell you talking about heavy??? Most of your progress will be made after you STOP thinking you have to lift heavy. Do reps no weight to failure. Position your feet different on hacks. Take 3 second descends and hold 3 seconds at stress point. You already know all this. Work around your infirmities and win this contest! GO!
~Trixie~

Look at you all "personal trainer and commanding like"' lol

[qhams]

Re: Qhams challenge thread

What the hell you talking about heavy??? Most of your progress will be made after you STOP thinking you have to lift heavy. Do reps no weight to failure. Position your feet different on hacks. Take 3 second descends and hold 3 seconds at stress point. You already know all this. Work around your infirmities and win this contest! GO!
~Trixie~

Yes Ma'am!!!

[LittleTom]

Re: Qhams challenge thread

Good stuff. Looking forward to your progress.