Re: Qhams challenge thread
Looking good brother. Between classes, lifting and tennis you're getting some good work in.
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Re: Qhams challenge thread
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Monday Finish
Dinner
Stuffed Bell Pepper
Brocolli
Snack
Hamburger Patty
4 triscuit crackers
1 tbsp. peanut butter
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Tuesday
Breakfast
1/2 cup egg whites
1 protein pancake
1 tbsp. peanut butter
1 tbsp. fruit spread
1/2 grapefruit
2 eggs
coffee
chicken sausage
Taught a class:
45 minutes of conditioning drills, light weight training, mobility work, etc. I participated in this class
Post Workout
30 grams whey
Lunch
2 Salmon Fillets
Steamed Veggies
Workout
Warm-Ups Lat Pulldown 65/5 90/5 115/5 125/5 140/3
Pull-Ups (wide, med., and parallel grip)
1st round (1,1,1) - no weight attached warm-up sets
2nd round 10lbs (1,1,1) - no rest except to change grips
3rd round 10lbs (1,1,1)
4th round 10lbs (1,1,1)
1-arm DB Rows
20/5 30/5 40/5 50/5 60/5 70/5
Working Set: 80 - 10 sets of 1 rep no rest except going side to side.
60/13 reps
T-BAR Rows
0/5 20/5 50/5 70/5 100/5+2+2 (rest pause)
70/12 reps
Rear Shoulder Raise - laid on horizontal bench
10s 3 sets of 12 reps
Curl Circuit (wide, reverse, close)
50/6,6,6
50/6,6,6
50/6,6,6
Post Workout
50 grams whey
Cardio
30 minutes of tennis
Dinner
Stuffed Bell Peppers
Brocolli
Snack
1 hamburger patty
4 triscuit crackers
2 tbsp. peanut butter
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Wednesday
Breakfast
3/4 cup egg whites
1 protein pancake
2 tbsp. of fruit spread
2 eggs
1 chicken sausage
Workout
Incline DB Press - 20/5 30/5 40/5 50/5 60/5 70/5 80/8 70/9 60/13
Dips - 0/5, 20/5, 40/8, 0/12 0/12
Rope Pushdown 40/12,12,12
Mach Side Lat Raise 60/12,12,12
Post Workout
50 grams wheyLeave a comment:
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Re: Qhams challenge thread
You can definitely burn some calories you can burn doing yard workout. Keep on killing it!Leave a comment:
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Re: Qhams challenge thread
Saturday Finish
After lunch I did 5 hours of work in the yard (cutting monkey grass with clippers, wreaking, cut grass, then started clearing part of my fence line (weeds, ivy, vines growing up into the trees, etc.)
After that I did a protein shake 25 grams whey protein.
Dinner
Beef Stew
Banana Nut Bread the wife made
Milk
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Sunday:
Let's just call it a rest day. I did walk a mile to go to the park and play with my daughter but that is about it. Diet was standard except with some cheat carbs throw into the mix.
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Monday:
Breakfast
2 eggs
3/4 cups of egg whites (suppose to equal 4 eggs worth of protein)
1 slice of Ezekiel bread
1 tbsp. of peanut butter
1/2 grapefruit
1 lime squeezed into water
coffee with splenda and halfnhalf
Lunch
2 Boneless Country Style Ribs with dry rub and some bbq sauce on them.
Large plate of steamed veggies
Workout
Squat
45/5 95/5 135/5 175/5 205/5
Squat
225/5
superset with
Landmine Squats (used the t-bar for this) (strip set 135/7-90/7-45/7) NOTE: cardio and grip fatigued more than legs
Squat
245/4
superset with
Hack Squat Warm-Up Sets 0/5, 50/4, 70/3, 100/2, 120/1
Squat
265/3
superset with
Hack Squat Strip Set (120/5 - 100/5 - 50/5 - quarter squats 50/10)
Squat
280/2
superset with
Split Stance Cable Lunge 60/10+5+5 (rest pause)
Squat
Strip Set 305/2-275/3-225/6-135/12
Post Workout
50 grams wheyLeave a comment:
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Re: Qhams challenge thread
Friday Finish
Snack
1 Packet of Tuna
1 Tangerine
Dinner - CHEAT MEAL
Buffalo Fried Chicken Fingers
Cold Slaw
Honey Mustard
3 Dunkin Donuts
Bedtime
1 Glass of milk
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Saturday
Woke up sore again. This time my upper back is smoked. Great feeling!
So woke up late and had to work. No time to run threw drive through. This is what I had to eat at work Yuck but get it done...
Breakfast
1 packet of tuna
steamed veggies
1 lime squeezed into water
coffee
Protein shake
1 packet of oatmeal
Metamucil
Workout
Bench Press 45/5 95/5 135/5 165/5 185/5 205/4 225/3 240/2 (last set had no business going this heavy) - 265/Fail - drop set 245/ fail, 225/1 rep, 135/3 (5s up and 5s down). Horrible set but had a pump so whatever...keep working.
Shoulder Circuit (all reps slow and controlled)
DB Side Lateral Raise 20s/5 25s/5 30s/5
Wide grip upright row 50/5 60/6 70/5
Overhead Press 45/5 50/5 55/5
Cable Side Lateral Raise 20/5,5,5
Rest 2-3 min. between circuit
Tricep Circuit
Close Grip Overhead Smith - 155/5,5,5
Close Grip Bench Press Barbell - 155/5,5,5
Dip Machine - 200/5,5,5
Overhead Tri Ext Machine - 100/5,5,5
Rest 2-3 min between sets
L-Sits 3 sets 30s holds
Post Workout
50 grams whey
Lunch
Paul Newman thin crust pizza supreme with extra olives and pepperoni addedLeave a comment:
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Re: Qhams challenge thread
Continued Thursday:
Snack
Small piece of leftover steak
1 tangerine
Dinner
Spaghetti (extra lean meat and higher fiber/protein pasta)
Brocolli
Snack
4 Triscuits
1-2 tbsp. of peanut butter
1/2 scoop of protein powder
8oz milk
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Friday
Woke up today and am sore as crap. Unfortunately it is in my glutes. Quads are a little tender but I was hopeing my workout yesterday would have smoked my quads. I think my glutes are so weak that they seem to feel it vs my quads.
Breakfast
4 eggs
1 chicken sausage
1 waffle nothing on it
coffee
1 lemon squeezed into cup with added hot water (been doing this all week but not posting it)
Workout
Lat Pulldowns 5 warm-up sets of 5 reps each set heavier
Pull-Ups (mixture of grips) total of 30 good clean reps spread throughout the workout.
Chest supported horizontal row. 45/5 65/5 85/5 105/5 (strip set 125/4-115/4-95/7)
Seated parallel grip row - several warm-up sets then (strip set 165/5-140/5-120/5-100/5)
Cable rope row to neck 110/12 125/12 140/12
Bicep Circuit 3 rounds with 2-3 min. rest in betweenReverse Curls 40/5 60/5 70/5
Wide EZ Cable curls 30/5 40/5 50/5
Close EZ Cable curls 30/5 40/5 50/5
Rope Hammer Curls 30/5 40/5 50/5
Post Workout
50 grams whey protein
Taught a stretch class after this.
Lunch
Leftover spaghetti and steamed veggiesLeave a comment:
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Re: Qhams challenge thread
Thursday:
Breakfast
4 eggs
1 chicken sausage
coffee
1 slice EZ bread with cinnamon and splenda on it
Lunch
10 oz strip steak
Big plate steamed veggies
Workout (Legs)
Quad Giant Set
A. Goblet ATG Squats - 40/10 50/10 60/10 70/10 80/10 90/10 100/10
A2. Walking Lunges - 0/10 20/10 30/10 40/10 50/10 60/10 70/10
A3. Close stance leg press - 200/10 250/10 300/10 350/10 375/10 375/10 375/10
(2-3 minutes rest between circuit)
Standing Leg Curls
10/10+8+6 (rest pause)
Post Workout
50 grams whey
DB Roman Deadlifts 60/8 65/8 70/8
I was worn out from the quad circuits so kept hamstring volume and intensity low this go around.Leave a comment:
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Re: Qhams challenge thread
Yes I have done much better the past few days with carb intake. At night (the worst time) I am still splurging some with the crackers or cereal but hopefully I can slowly weed that out. I think I will always have to have a bedtime snack. Often times I wake up around 1 or 2 starving without it.Originally posted by guns01 View PostLeave a comment:
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Re: Qhams challenge thread
looks like you are getting the diet ironed out quite a bit better now qLeave a comment:
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Re: Qhams challenge thread
Thanks for the positive comments. It does help.
Wednesday
Breakfast
1 slice of ez. bread
1 tbsp. fruit spread
4 eggs
1 chick sausage
coffee
Lunch
10oz strip steak
steamed veggies
Cardio
20 min HIT style - 200 calories
Post Cardio
50 grams whey
Dinner
Spaghetti with high protein fiber pasta and extra lean beef
broccoli
Snack
1 slice of Colby cheese
4 triscuiits
1-2 tbsp. of peanut butterLeave a comment:
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Re: Qhams challenge thread
Great job on those incline barbells brother.Leave a comment:
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Re: Qhams challenge thread
I like that use of Tennis for cardio...what a great way to burn some cals and have some fun!Leave a comment:
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Re: Qhams challenge thread
Good work on watching the carb intake!Leave a comment:
Leave a comment: