Qhams challenge thread

[qhams]

Re: Qhams challenge thread

Cardio
1 hour tennis

25 grams whey

Dinner
Roast
Small Potato
Brocoli

[qhams]

Re: Qhams challenge thread

Monday Finish
Dinner
Roast
Green Beans
Carrots

Snack
1 Bowl of Kashi Cereal

__________________________________________________ ____________

Tuesday
Breakfast
4 eggs
1 chicken sausage
1 6" waffle
coffee

Workout 1 Hr later
Incline Press 45/5 95/5 135/5 155/5 175/5 195/3-strip set 175/3- strip set 155/3- strip set 135/3 (10s negative)

Weighted Dips - 0/5 20/5 40/8+4+2 (rest pause)

Flat DB Press - 80/5-70/5-60/5-50/5 (strip set)

Side Shoulder Raises 20s/10,10,10

Rope Pushdowns 50/10,10,10

Post Workout
50 grams whey

Lunch
1 lean cuisine lunch (I haven't done good on food prep past couple of weeks bought some steaks to grill up tonight)
1 large can of tuna
steamed veggies
40 grams protein, around 40 grams of carbs, and 8 grams of fat

[gusto77]

Re: Qhams challenge thread

Seems like you've kicked up your workouts a few notches lately. Good job brother.

[MOUNTAIN-MAN]

Re: Qhams challenge thread

Good work on the deads bro.

[guns01]

Re: Qhams challenge thread

as long as you are training about 4-6 days a wk q i think you should drop pretty easy with 150-200g carbs daily. maybe even sneak that one cheat in to stoke the fire a little bit since you are doing a pretty much steady state plan

[qhams]

Re: Qhams challenge thread

Weekend was a bust. Taxes and junk food.

Monday - goal is to keep carbs under 150 grams M-F.
Breakfast
4 eggs
1 chicken sausage
1 slice of Ezekiel bread with splenda and cinnamon on it
coffee

Lunch
1 Atkins pizza
1 large can of tuna
steamed veggies

Workout
Deadlifts 135/5 175/5 205/5 225/3 245/3 265/3 295/3-strip set 275/3 strip set 225/3

Pull-Ups - 15 total

1-arm DB Row - 70/8+4+2 (rest pause)

Wide Parallel Grip Cable Row - 100/12+12+8 (rest pause)

Hanging Toe Touches - 3x5

Wide Grip Curls - 70/7-60/5-50/5 (strip set)

Reverse EZ Curls - 70/6-60/4-50/5 (strip set)

Post Workout
50 grams of whey

[qhams]

Re: Qhams challenge thread

Going ahead and post my workout today. I wasn't going to because I felt so tired and draggy but once I got going felt good.

Back Squat
45/5 95/5 135/5 175/5 205/ 225/4 245/3 then a final set followed with strip set 275/4 - 225/6 - 135/10 (did 5s negatives with the light weight)

Goblet Squat ATG (I am working on hip mobility and keeping core tight so low back doesn't hyper arch, hopefully I can continue to get these two things corrected so I can squat ATG with heavy weight.

50/10 65/10 80/10

Nautilus Leg Press Feet Together
45 Plate each side 10
2 45 plates each side 10
3 45 plates each side 10
STRIP SET
3 45 plates + 25 plate each side 10 reps - immediately strip set
3 45 plates 10 reps
2 45 plates 10 reps
1 45 plate 10 reps (did super slow reps on this set)

Lying leg curls (nothing heavy)
70/8,8,8,8

Roman Deadlift
50/5 60/5 70/5 80/5 (working set 90/5+5+5 - only rested 30s between sets)

After this I consumed my shake and then taught a mobility/stretch class.

Post Workout
50 grams whey

Lunch
6oz porkchop - sick of these lol
4oz lean beef
1 whole wheat bun
1 tbsp. ketchup and mustard
Steamed Veggies

[qhams]

Re: Qhams challenge thread

Remainder of Thursday:
Snack
1 packet of tuna
1 apple

Cardio
20 min brisk walk

Dinner
Brown Rice
SweetnSour Grilled Chicken
Green Beans
Unsweet tea with NutraSweet

Snack
1 Bowl of Kashi cereal with 1 cup whole milk.

________________________________________________

Friday

Did a bodyfat check this morning. The results are not good but to be expected with my excessive carb intake and 1 week off training and diet.

Wt 176.7
Chest - 13mm
Ab - 20mm
Thigh - 12mm
BF - 14.3%
(I got a lot of different reading on the ab skinfold site everything as low as 15 and as high as 25...I took the median)
151.3 lbs lean muscle tissue
25.4 lbs fat tissue
Handheld bodyfat bioimpedance had me at 15.6%
Waist was 36.75
Arm was 15.75

Really disappointed in myself. My training is sufficient I think but my diet has got to improve in order to see some results.

Breakfast
4 eggs
1 protein pancake
2 tbsp. of fruit spread
coffee with halfnhalf and splenda

[qhams]

Re: Qhams challenge thread

Like that workout brother. Good bench work. Nice combo of heavy and some volume as well

Yeah I enjoy this style of training. Like you said ramp up the CNS and then get some volume in as well.

[gusto77]

Re: Qhams challenge thread

Like that workout brother. Good bench work. Nice combo of heavy and some volume as well

[qhams]

Re: Qhams challenge thread

Thursday Workout

Bench Press 45/5 95/5 135/5 165/5 195/4 215/3 235/2 255/1 - strip set - 225/3 - 185/6-135/10

Incline Press Drop Set- 60s/7 - 50s/6 - 40s/6

30 degree flys superslow Drop Set - 30s/5-25s/5-20s/5

Close Grip Overhead Press (for triceps) on Smith Machine - 95/5 145/5 - (Drop Set - 165/6-145/5-95/10)

Side Delt Circuit:
Wide Grip Uprigiht Rows (bring weight up until elbows are same height as shoulders 60/10
DB Side Lateral Raise - 20s/10
Cable Side Lateral Raise - 20/10
Machine Side Lateral Raise - 60/10

Tricep Circuit
EZ Bar overhead extensions - 60/10
DB kickbacks - 10s/10
Straight Bar Pushdowns - 50/10

Post Workout
50 grams whey protein

[MOUNTAIN-MAN]

Re: Qhams challenge thread

Looking good brother.

[qhams]

Re: Qhams challenge thread

Wednesday - rest day

Breakfast
4 eggs
2 protein pancakes with bananana and honey on top
coffee

Lunch
Atkins meal
6oz porkchop
steamed veggies

Snack
1 scoop Syntha-6 protein

Dinner
6oz hamburger extra lean
1 slice of cheese
1 whole wheat bun
1 whole can of spinach
1/2 baked potato - ketchup and mustard on it and the hamburger

Snack
Peanut Butter Cookies (Neko)
Glass of whole milk
__________________________________

Thursday

Breakfast
4 eggs
2 protien pancakes
1 tbsp of fruit spread
1 tbsp of peanut butter
coffee

Lunch
steamed veggies
6oz porkchop
4 oz lean hamburger meat
1 whole wheat bun
1/2 baked potato
1 tbsp of ketchup and mustard

[qhams]

Re: Qhams challenge thread

I like your training split...that curl circuit looked particularly appetizing lol

Yeah I have neglected isolation for years and years but I am finally starting to incorporate isolation back into my movements. An article I read recently talked about how to work different heads of the biceps with different grip styles so I figured I would incorporate these movements into my training. I have enjoyed it so far. Results will be dependent of course on me staying on my nutrition.

[mikeyg51]

Re: Qhams challenge thread

I like your training split...that curl circuit looked particularly appetizing lol