Qhams challenge thread

[qhams]

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

__________________________________________________ ________________

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 added

[qhams]

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

__________________________________________________ ______

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.
_________________________________________________

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 whey

[BigDaddyBill]

Re: Qhams challenge thread

You can definitely burn some calories you can burn doing yard workout. Keep on killing it!

[qhams]

Re: Qhams challenge thread

__________

Monday Finish

Dinner
Stuffed Bell Pepper
Brocolli

Snack
Hamburger Patty
4 triscuit crackers
1 tbsp. peanut butter
__________________________________________________ _________

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

__________________________________________________ _____________

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 whey

[qhams]

Re: Qhams challenge thread

You can definitely burn some calories you can burn doing yard workout. Keep on killing it!

Yeah I was exhausted at the end of the day.

[gusto77]

Re: Qhams challenge thread

Looking good brother. Between classes, lifting and tennis you're getting some good work in.

[qhams]

Re: Qhams challenge thread

Wednesday Finish

Lunch
2 Country style pork ribs
steamed veggies

Class - taught a class and did some of the movements (mobility work, core work, conditioning, etc.)

Post Workout - 25 grams whey

Dinner
Pork tenderloin and sirloin steak
(funny thing is I grilled some steak and my 4 year old loves it. She had already eaten dinner by the time the steak was done...the steak is for my lunch...anyways she asks for some and for the next 30 min keeps coming back for more and more...she had to have eaten around 4-6 oz of steak. Too funny)
Steamed squash and zuchinni
Small serving of field peas

[guns01]

Re: Qhams challenge thread

you are going to have a mini beast on your hands shortly then q. my youngest always asks my wife when he is eating if it is going to make his muscles grow like mine

[qhams]

Re: Qhams challenge thread

you are going to have a mini beast on your hands shortly then q. my youngest always asks my wife when he is eating if it is going to make his muscles grow like mine

That is funny. I try to explain to her why we should eat certain foods and she will repeat these things when she is eating sometimes.

[qhams]

Re: Qhams challenge thread

So had some light insomnia Wednesday night so I ate a snack.

Triscuit crackers 4-6 of them
with some peanut butter on them
1/2 glass of goats milk - daughter drinks this stuff

Thursday
Breakfast
3/4 cup of egg whites
2 eggs
1 chicken sausage
1Protein pancake with less than a tbsp. of fruit spread and less than a tbsp of peanut butter on it
1 lemon in water
coffee

Lunch
2 salmon fillets
steamed veggies
1 apple

Workout
Deadlifts 135/5 175/5 205/4 225/4 245/3 265/3 285/2 305/1 335/1

So I supersetted deadlifts with various leg curls
Lying Leg Curls 50/8 60/8 70/8 80/8

Seated Leg Curls 50/15 75/10 100/4

Stanidng Leg Curls 10/12 10/12

DB Roman Deadlifts WU 50/5 60/4 65/3 70/2 80/1 ---- working set 80/10+5+6 (rest pause grip was failing me)

Post Workout
50 grams whey

Tennis - 1 hour

25 grams whey protein

Chiropractor for monthly check up

Dinner
Pork tenderloin and steak
steamed squash and zuchinni
steamed broccoli
Small lserving field peas

Snack
4 triscuits with small amount of Colby Jack cheese and chicken tenders on them. Yummy! I melted them in microwave.

[guns01]

Re: Qhams challenge thread

q since you have issues with snacking and stuff like that what do you think about doing a calorie reduction type plan? i use this type of approach with my normal clients where we do their base cals then take away 10-20% and i allow them to pretty much eat anything they want as long as they stay in their calorie range. i also add in 2 zero carb days each week so we can stoke the metabolism in a bit and we have a cheat every 14 days

[qhams]

Re: Qhams challenge thread

Remainder of Thursday:
_____________________________________

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.

I did a check on bodyfat this morning. Been working hard on diet and it is paying off...

Wt 174.3
Ch - 10.5
Ab - 20
Th - 13
Bodyfat - 13.8% (149.8 lbs lean muscle and 24.5 lbs fat mass)

Handheld had me at 13.5%.

Not sure if I have really leaned up this much but I am getting results and that is the key for me.

My waist appears leaner and vascularity in arms, calfs, chest is starting to reappear. I will keep trucking along. Will try and do a waist measure next Friday.

[qhams]

Re: Qhams challenge thread

q since you have issues with snacking and stuff like that what do you think about doing a calorie reduction type plan? i use this type of approach with my normal clients where we do their base cals then take away 10-20% and i allow them to pretty much eat anything they want as long as they stay in their calorie range. i also add in 2 zero carb days each week so we can stoke the metabolism in a bit and we have a cheat every 14 days

I guess my current thought is keep carb intake below or no higher than protein intake. I have lowered my carb intake during the day with hopes that if a cheat meal or snack appears late in the day my macros will still be where they should. I know it is not ideal. Goal at this point is finding something that is relatively easy to maintain and get down to a low teen bodyfat percentage and then to get to single digits tighten the belt.

As far as a no carb day, again I could handle that during the day but in the evening is my battle. I will think about your suggestions. Again the main goal is to find something that I can stick to.

[guns01]

Re: Qhams challenge thread

I guess my current thought is keep carb intake below or no higher than protein intake. I have lowered my carb intake during the day with hopes that if a cheat meal or snack appears late in the day my macros will still be where they should. I know it is not ideal. Goal at this point is finding something that is relatively easy to maintain and get down to a low teen bodyfat percentage and then to get to single digits tighten the belt.

As far as a no carb day, again I could handle that during the day but in the evening is my battle. I will think about your suggestions. Again the main goal is to find something that I can stick to.

it's actually a pretty simple concept man. say your base cal for a day is 3000 cals. that is your maintaince point. you take away 10% of those cals and you get 2700. now you can eat pretty much anything you want throughout the day within those numbers. if you want it to be slower then you go 5% and wide open fast with no concern for muscle you can cut it by 20%. what i did with one of my female clients is i gave her 3 big meals that were in the range of 5-600 cals so that breaks down to no more than 1800 cals. then she had 3 snacks in the 1-150 cal range so that is an additional 300 cals. on days 7 and 8 she had no carbs whatsoever and it cut her daily cal intake to 20% for 2 days. then of course the cheat every 14-15 days as a cal plus up. she lost 44lbs in 12 wks.

[qhams]

Re: Qhams challenge thread

Guns. I will keep that in mind moving forward. Next week I will see how I have progressed. If it isn't good then I will change it up, but right now everything is running smoothly for me and the sweet cravings are actually slowly disappearing.

Friday
Breakfast
3/4 cup of egg whites 25 grams protein
2 eggs
1 chicken sausage 12 grams protein
1 slice Ezekiel bread
1 tbsp. fruit spread
coffee and water with lemon

Taught a mobility and stretch class

Lunch
10oz sirloin steak
steamed veggies
black eyed peas

Workout
Really tired today this is 5th day in a row of strength training. I combined a bunch of stuff. Taking next 2 days off from training. Might get cardio in.

Bench Press 45/5 95/5 135/5 155/3 175/3 195/3 215/3 225/3 185/8 135/15

Sled Pushes - 7 laps

Pull-Ups 34 reps total

Upright Row - 50/10
w. leaning side lateral raises 15/10
w. machine side lateral raises 20/10 ---2 rounds of this

Prone Cobra - 45s hold 2 sets

L-Sit holds - 30 sec...trying to incorporate and learn some basic gymnastic poses 2 sets of these

Post Workout
50 grams whey