Qhams challenge thread

[qhams]

Re: Qhams challenge thread

Monday - remainder of day

Dinner
Homemade Beef Stew

Tuesday
Breakfast
4 eggs
1 bowl of kashi cereal with milk
1 slice of bacon

Workout
Lat Pulldowns Warmup - 65/5 85/5 115/5 125/5

Pull-Ups - 24 reps total (clean and strict done before other movements)

1-arm DB Row (pronated grip) - 20/5 30/5 40/5 50/5 60/8+4+2

Deadstop Bent Over Parallel Grip Row - 175/5-125/5-75/10 (strip set no rest)

Ys & Ts to strengthen lower traps and rear shoulder 21 reps

Barbell Curls - 60/7-50/7-40/7 (strip set no rest)

Hammer Curls - 40/4-35/3-25/4-20/3-15/7 (strip set no rest)

Post Workout
50 grams whey
1 banana

Lunch will be:
6oz porkchop
steamed veggies
Atkins instant dinner

[gusto77]

Re: Qhams challenge thread

Love that Kashi cereal. Sounds so fricken good right now.

[qhams]

Re: Qhams challenge thread

Saturday

Diet was off but I got my training in at least. Upper Body

Pull-Ups - Total of 15 super strict reps...I did a couple of reps before each set.

30 Deg Incline DB Press - 20/5 30/5 40/5 50/5 60/5 70/10+6+4 (rest pause)

Upright Rows - 50/5 60/5 70/5 80/10+5+3 (rest pause)

T-Bar Row - 70/11+6+3 (rest pause set)

Cable Fly - one set to failure for 12 reps

Overhead Tri. Ext. Machine - 70/5 90/5 110/5 120/12+6+4 (rest pause set)

Bent Over Wide Grip Parallel Grip Row to Sternum - 90/15+10+6 (rest pause set)

Side Lateral Raise machine - 70/7-60/7-50/7 Drop Set

Dips - one set of 15 reps

Curl Circuit (wide, reverse, close on EZ bar cable)
30/5-5-5
40/4-4-4
50/3-3-3

Sunday - aside from hitting some golf balls and playing with daughter I didn't do a whole lot.

Monday - Nutrition Back on Track
Breakfast
5 med. eggs
1 bowl of kashi cereal with 8oz milk
Coffee splenda and halfnhalf

Workout
Deadlifts
135/5 - superset with warmup on goblet squat and leg press
175/5 - superset with warmup on goblet squat and leg press
205/5 - superset with warmup on goblet squat and leg press
225/5 - superset with warmup on goblet squat and leg press
250/4 - superset with Goblet ATG 70/20+10+5 (rest pause set)
275/3 - superset with Leg Press 400/10+10+10 (rest pause set but I didn't go to failure on first set like I should have)
295/2 - superset with sled push
325/1 - superset with seated leg curls 100/7 - 80/7 - 60/7 (drop set no rest)

Post Workout
50 grams whey
1 banana

Lunch
6-8oz pork chop
Steamed veggies
1 Atkins pizza

[MOUNTAIN-MAN]

Re: Qhams challenge thread

Ur kicking butt keep it up brother

[qhams]

Re: Qhams challenge thread

Training for the remainder of week:
Tuesday - 1.5 hours of tennis

Wednesday - Pulling Muscle Groups
Pull-Ups (did a few reps before each other set...total of 17 clean super slow reps)

1-arm DB Row
20/5 30/5 40/5 50/5 60/5 70/5+3+2 (rest pause)

Deadstop Bent Over Rows in Smith Machine
95/5 145/5 165/8 strip set 145/8 strip set 95/8

Curl Circuit
Wide Grip 5 reps
Reverse Grip 5 reps
Close Grip 5 reps
(3 rounds of this each round getting progressively heavier)

Thursday
1.5 hours of tennis

Friday
Superset
Squats 45/5 95/5 135/5 175/5 205/5 225/5
Leg Curls 40/5 50/5 60/5 70/5 80/5 90/6 strip set 80/6 strip set 60/6

Superset
Squat 225/5
Sled Push

Superset
Squat 225/5
Goblet Squats ATG - 50/20 rest 30s 50/10 rest 30s 50/10 rest 30s (one and quarters) 10 reps

DB Roman Deadlifts
50/8 60/8 70/8 rest 30s 70/8 rest 30s 70/4

Nutrition:
Nutrition has been good this week. I did cheat one night this week with a couple of cookies and miniature candy bars, but compared to my previous cheats this is nothing.

I feel better and hopefully can keep on track with nutrition.

[MOUNTAIN-MAN]

Re: Qhams challenge thread

That looked like a good day. Rock it bro!

[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

[BigDaddyBill]

Re: Qhams challenge thread

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

[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

[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.

[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

[MOUNTAIN-MAN]

Re: Qhams challenge thread

Looks like ur killing it brother

[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~

[qhams]

Re: Qhams challenge thread

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

[MuscleAddiction]

Re: Qhams challenge thread

Killing it brother!!!