Qhams challenge thread

[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

[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

[MOUNTAIN-MAN]

Re: Qhams challenge thread

Good work on the deads bro.

[gusto77]

Re: Qhams challenge thread

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

[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

[qhams]

Re: Qhams challenge thread

Cardio
1 hour tennis

25 grams whey

Dinner
Roast
Small Potato
Brocoli

[BigDaddyBill]

Re: Qhams challenge thread

Good work on watching the carb intake!

[mikeyg51]

Re: Qhams challenge thread

I like that use of Tennis for cardio...what a great way to burn some cals and have some fun!

[gusto77]

Re: Qhams challenge thread

Great job on those incline barbells brother.

[qhams]

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 butter

[guns01]

Re: Qhams challenge thread

looks like you are getting the diet ironed out quite a bit better now q

[qhams]

Re: Qhams challenge thread

looks like you are getting the diet ironed out quite a bit better now q

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.

[qhams]

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.

[qhams]

Re: Qhams challenge thread

I like that use of Tennis for cardio...what a great way to burn some cals and have some fun!

Yeah it's a lot more fun to play a sport or a game and burn calories vs a freaking treadmill, stairmaster, etc. LOL

[qhams]

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

__________________________________________________ ____________

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 veggies