Qhams challenge thread

[qhams]

Re: Qhams challenge thread

Monday
Breakfast
1 chicken sausage
4 eggs
1 slice of Ezekiel bread with fruit spread
coffee

Workout
Conditioning Class I taught
10 minutes of mobility drills and dynamic stretches

Round 1 20s on 10s off for 4 minutes
Jumping Jacks
Push Ups

Round 2 20s on 10s off for 4 minutes
Speed Squats
Bent Over Rows

Round 3 20s on 10s off for 4 minutes
Rock Climbers
Ball DB Presses

Round 4 20s on 10s off for 4 minutes
Speed Skips
Ball Knee Pull-Ins

Round 5 20s on 10s off for 4 minutes
DB Swings
Burpees

Post Workout
30 grams of rice protein...ran out of my protein and had to use remnants of some rice protein

Lunch
2 oz steak
8 oz chicken
steamed veggies
baked potato with ketchup and mustard

Snack
Tuna packet
6 trisket crackers

Dinner
Salad with turkey and pepporoni
Moracan Chicken

Cheated (6 girl scout cookies and 4 pieces of choc) - Fatty fatty 2 by four.

Tuesday
Breakfast
1 sausage
4 eggs
2 protein pancakes
coffee

Workout
Weight training class I taught
10 minutes of mobility and warmup sets
Dumbbells curls (30 reps total - start with heaviest you have and as failure reaches reduce weight)
Overhead Tricep Ext (30 reps total - start with heaviest you have and as failure reaches reduce weight)

Active Rest - crunches and body weight squats

Bent Over Rows (30 reps total - start with heaviest you have and as failure reaches reduce weight)
Overhead Presses (30 reps total - start with heaviest you have and as failure reaches reduce weight)

Active Rest - Russian twist and V-Ups

3 sets of the following:
Hammer Curls 12 reps (use a weight that hits failure before hand and reduce weight until 12 reps are completed)
Bench DIps 12 reps
- no rest between these

Active Rest - Windmills and planks

1-arm DB Rows - 3 sets of 15 reps
Flat DB Presses - 3 sets of 20 reps

Post Workout
50 grams whey

Lunch
Grilled Chicken
and some Morcan Chicken (chicken, sundried tomatoes, green peas, couscous)

I will post the rest of the day later tonight before bed....

[qhams]

Re: Qhams challenge thread

Rest of Tuesday

Dinner -
stuffed bell peppers with beef, onion, tomato, and brown rice.
Green beans

Bowl of cereal before bed...won't mention the cookies

Wednesday:
2 chicken sausages
2 eggs
1 scoop of whey protein with 1/2cup of milk and 1/2 cup of water
1 slice of Ezekiel bread with 1 tbsp. of fruit spread
1 thin sliced bagel with fat free cheese on it.
Coffee

Lunch
Atkins frozen dinner - chilli con carne
6oz chicken breast
green beans

Workout
Lying Leg Curl 40/15, 50/12, 60/10, 70/8
superset w.
Deadlifts 135/5 185/5 205/ 235/5

Seated Leg Curl 100/5 90/8 80/10
superset w.
Deadlifts 245/5 255/5 265/5 - then a strip set 265/2 - 235/4 - 185/8

Standing Leg Curls 80/5,5,5 - (5s con and 5s eccentric)
superset w.
DB Roman Deadlifts - 50/12 60/10 70/8
superset w.
Sled Push

Post Workout
50 grams whey protein

Will post remainder later tonight or tomorrow.

[gusto77]

Re: Qhams challenge thread

Diets looking good bro

[qhams]

Re: Qhams challenge thread

Diets looking good bro

Well if you notice I am leaving out dinner. There is a reason for that. LOL

[qhams]

Re: Qhams challenge thread

Thursday


Friday
Breakfast
5 medium eggs
1 teriyaki sausage
1 slice of ezkiel bread w. 1 tbsp. polanar fruit spread
coffee

Workout (Tore it up today. Felt great)
(Rest Pause) Incline Press 5 WU sets. 165/10 rest 30s, 165/4 rest 30s, 165/2

(Rest Pause) T-Bar Row 5WU sets. 70/10 rest 30s, 70/5 rest 30s, 70/3

(Strip Set) Bench Press 5 WU sets, 225/4 - 205/3 - 185/4 - 135/6 + 4 forced reps

(Strip Set) 1-arm DB Row 5 WU sets, 70/10 - 60/7 - 50/7

Pull-Ups - 14 reps total. Did these between rest period of the following exercises (back and arms were fatigued at this point)

15 degree flys (5s con, 5s neg) 20s/5

Rest Pause Dips 30/7 rest 30s, 30/4 rest 30s, 30/2

Rope Pushdown - 35/20

Upright Rows 5 WU sets, 70/10 rest 30s 70/5 rest 30s 70/5

Drop Set - Side Lateral Raise Machine 70/5 - 60/5 - 50/10

Drop Set - Wide Bar Curls 60/5 - 50/5 - 40/5 - 30/5

Post Workout
50 grams whey protein

[qhams]

Re: Qhams challenge thread

Monday

Breakfast
4 med. eggs
1 chicken sausage
1/4 waffle
1/4 loaf of fruit and seed bread
1 tsp Metamucil
coffee

Lunch
1 packet of tuna
1 atkins meal
steamed veggies

Workout
Front Squat 185/10,10,10
superset with
Vertical Leg Press 230/10,10,10
superset with
Sled Pushes
3 sets of core work (weighted planks, v-up hold, lat pulldown hip tucks)

Post Workout
50 grams whey

Snack
Oikos triple threat greek yogurt 15gms protein, 15 gms carbs, 6 grans fiber, 0 grams fat.

[MuscleAddiction]

Re: Qhams challenge thread

Killing it brother!!!

[qhams]

Re: Qhams challenge thread

Snowed in and starting to get sick. I will start posting once I get back on course.

[Trixie]

Re: Qhams challenge thread

Snowed in and starting to get sick. I will start posting once I get back on course.

You're doing good, stay away from the sugar while you are sick or it will be harder to get better.

I see you had an Atkins meal, have you read his Diet Revolution book? That's what I read last January and once I started the Prep my Sweets cravings were dead after 4 days. They have never really come back since I spent the year trying day by day to eat cleaner. Do you have a short term goal? Have you met a goal that you had for the first 4 contest weeks? Simple short term goals really help. You got this, easy peasy.
~Trixie~

[MOUNTAIN-MAN]

Re: Qhams challenge thread

Looks like ur killing it brother

[mikeyg51]

Re: Qhams challenge thread

i like the diet alot, especially adding some variety...Ezekial bread is my new little find around by me...I love that stuff...great carbs and not terrible tasting either

[qhams]

Re: Qhams challenge thread

No workouts all week and nutrition has been crap. I have been sick with a sinus infection. I may be throwing in the towel at this point. I just cant get on track with my diet. I eat good during the day and then binge at night. We shall see. Probably wont start training until next week.

[guns01]

Re: Qhams challenge thread

dont throw the towel in q. look at it like a marathon not a sprint man. minor setbacks is all you are experiencing and nothing you cant bounce back from

[BigDaddyBill]

Re: Qhams challenge thread

You got this bro, I'm pulling for ya!

[qhams]

Re: Qhams challenge thread

I started back yesterday. Still recovering from illness.

Measured my waist and it is back to where I started. I expected that.

Weird thing is I took my morning temp past couple of days and it is hovering around 97.5. For those that follow Duchaine or some of the thyroid/adrenal gurus know that a temp lower than 97.8 in the morning is a good indicator of hypothyroid. Back when I was having lots of issues my temp would be low and all over the place. If I did anything stressful my morn temp would bottom out.

I am raising my adrenal supplements to see if that is the issue...if not I will raise my thyroid medicine until it is back to a normal number in the morning.

Energy has also been low and more pain in the body. Again when I was really bad off and my hormones were a mess these things were common.

So I am trying to ease back into training.

Monday
Bfast
1 Protein Pancake
1 Tbsp peanut butter
1 slice Ezekiel bread with 1 tbsp. of fruit spread
3 eggs
1 slice of bacon
Coffee with splenda and halfnhalf

Workout
Bench Press - worked way up to a 3 rep max and then immediately performed a strip set

Overhead Press - Set of 10 to failure. 30s rest. Another set to failure. 30s rest and a final set.

Dip Machine - Set of 10 to failure. 30s rest. Another set to failure. 30s rest and a final set.

Side Lateral Raise - Set of 10 to failure. 30s rest. Another set to failure. 30s rest and a final set.

Rope Pushdown - One set of 10 reps 5s neg 5s con. Rest 30s then knock out 20 more reps.

Post Workout
50 grams whey protein

Lunch
2 porkchops
mashed potatoes
steamed veggies

Dinner
Hamburger Pie
Brocolli

Snack
1 bowl of Kashi cereal and 8 oz milk.

Tuesday
Breakfast
3 eggs
1 protein pancake
2 slice of bacon
1 tbsp. of maple syrup
2 oz hamburger meat leftover from daughters lunch I made
coffee

Taught a class but didn't participate a lot except for demo and mobility work.

Lunch
2 Potato Crusted Cod Fillets
Steamed Veggies