Qhams challenge thread

[qhams]

Re: Qhams challenge thread

Monday

Breakfast
4 med. eggs
1 chicken sausage
1/4 waffle
1/4 loaf of fruit and seed bread
1 tsp Metamucil
coffee

Lunch
1 packet of tuna
1 atkins meal
steamed veggies

Workout
Front Squat 185/10,10,10
superset with
Vertical Leg Press 230/10,10,10
superset with
Sled Pushes
3 sets of core work (weighted planks, v-up hold, lat pulldown hip tucks)

Post Workout
50 grams whey

Snack
Oikos triple threat greek yogurt 15gms protein, 15 gms carbs, 6 grans fiber, 0 grams fat.

[qhams]

Re: Qhams challenge thread

Thursday


Friday
Breakfast
5 medium eggs
1 teriyaki sausage
1 slice of ezkiel bread w. 1 tbsp. polanar fruit spread
coffee

Workout (Tore it up today. Felt great)
(Rest Pause) Incline Press 5 WU sets. 165/10 rest 30s, 165/4 rest 30s, 165/2

(Rest Pause) T-Bar Row 5WU sets. 70/10 rest 30s, 70/5 rest 30s, 70/3

(Strip Set) Bench Press 5 WU sets, 225/4 - 205/3 - 185/4 - 135/6 + 4 forced reps

(Strip Set) 1-arm DB Row 5 WU sets, 70/10 - 60/7 - 50/7

Pull-Ups - 14 reps total. Did these between rest period of the following exercises (back and arms were fatigued at this point)

15 degree flys (5s con, 5s neg) 20s/5

Rest Pause Dips 30/7 rest 30s, 30/4 rest 30s, 30/2

Rope Pushdown - 35/20

Upright Rows 5 WU sets, 70/10 rest 30s 70/5 rest 30s 70/5

Drop Set - Side Lateral Raise Machine 70/5 - 60/5 - 50/10

Drop Set - Wide Bar Curls 60/5 - 50/5 - 40/5 - 30/5

Post Workout
50 grams whey protein

[qhams]

Re: Qhams challenge thread

Diets looking good bro

Well if you notice I am leaving out dinner. There is a reason for that. LOL

[gusto77]

Re: Qhams challenge thread

Diets looking good bro

[qhams]

Re: Qhams challenge thread

Rest of Tuesday

Dinner -
stuffed bell peppers with beef, onion, tomato, and brown rice.
Green beans

Bowl of cereal before bed...won't mention the cookies

Wednesday:
2 chicken sausages
2 eggs
1 scoop of whey protein with 1/2cup of milk and 1/2 cup of water
1 slice of Ezekiel bread with 1 tbsp. of fruit spread
1 thin sliced bagel with fat free cheese on it.
Coffee

Lunch
Atkins frozen dinner - chilli con carne
6oz chicken breast
green beans

Workout
Lying Leg Curl 40/15, 50/12, 60/10, 70/8
superset w.
Deadlifts 135/5 185/5 205/ 235/5

Seated Leg Curl 100/5 90/8 80/10
superset w.
Deadlifts 245/5 255/5 265/5 - then a strip set 265/2 - 235/4 - 185/8

Standing Leg Curls 80/5,5,5 - (5s con and 5s eccentric)
superset w.
DB Roman Deadlifts - 50/12 60/10 70/8
superset w.
Sled Push

Post Workout
50 grams whey protein

Will post remainder later tonight or tomorrow.

[qhams]

Re: Qhams challenge thread

Monday
Breakfast
1 chicken sausage
4 eggs
1 slice of Ezekiel bread with fruit spread
coffee

Workout
Conditioning Class I taught
10 minutes of mobility drills and dynamic stretches

Round 1 20s on 10s off for 4 minutes
Jumping Jacks
Push Ups

Round 2 20s on 10s off for 4 minutes
Speed Squats
Bent Over Rows

Round 3 20s on 10s off for 4 minutes
Rock Climbers
Ball DB Presses

Round 4 20s on 10s off for 4 minutes
Speed Skips
Ball Knee Pull-Ins

Round 5 20s on 10s off for 4 minutes
DB Swings
Burpees

Post Workout
30 grams of rice protein...ran out of my protein and had to use remnants of some rice protein

Lunch
2 oz steak
8 oz chicken
steamed veggies
baked potato with ketchup and mustard

Snack
Tuna packet
6 trisket crackers

Dinner
Salad with turkey and pepporoni
Moracan Chicken

Cheated (6 girl scout cookies and 4 pieces of choc) - Fatty fatty 2 by four.

Tuesday
Breakfast
1 sausage
4 eggs
2 protein pancakes
coffee

Workout
Weight training class I taught
10 minutes of mobility and warmup sets
Dumbbells curls (30 reps total - start with heaviest you have and as failure reaches reduce weight)
Overhead Tricep Ext (30 reps total - start with heaviest you have and as failure reaches reduce weight)

Active Rest - crunches and body weight squats

Bent Over Rows (30 reps total - start with heaviest you have and as failure reaches reduce weight)
Overhead Presses (30 reps total - start with heaviest you have and as failure reaches reduce weight)

Active Rest - Russian twist and V-Ups

3 sets of the following:
Hammer Curls 12 reps (use a weight that hits failure before hand and reduce weight until 12 reps are completed)
Bench DIps 12 reps
- no rest between these

Active Rest - Windmills and planks

1-arm DB Rows - 3 sets of 15 reps
Flat DB Presses - 3 sets of 20 reps

Post Workout
50 grams whey

Lunch
Grilled Chicken
and some Morcan Chicken (chicken, sundried tomatoes, green peas, couscous)

I will post the rest of the day later tonight before bed....

[LittleTom]

Re: Qhams challenge thread

Good stuff. Looking forward to your progress.

[qhams]

Re: Qhams challenge thread

What the hell you talking about heavy??? Most of your progress will be made after you STOP thinking you have to lift heavy. Do reps no weight to failure. Position your feet different on hacks. Take 3 second descends and hold 3 seconds at stress point. You already know all this. Work around your infirmities and win this contest! GO!
~Trixie~

Yes Ma'am!!!

[gusto77]

Re: Qhams challenge thread

What the hell you talking about heavy??? Most of your progress will be made after you STOP thinking you have to lift heavy. Do reps no weight to failure. Position your feet different on hacks. Take 3 second descends and hold 3 seconds at stress point. You already know all this. Work around your infirmities and win this contest! GO!
~Trixie~

Look at you all "personal trainer and commanding like"' lol

[Trixie]

Re: Qhams challenge thread

WEll due to SI joint issues and trying to correct posture issues I don't squat heavy and super deep anymore. Not that I was a beast but I use to squat double body weight in back squat going below parallel. But that was then and this is now.

My other lifts I try to do in perfect form and once technique breaks down the set is over. I use 2-4 sec negatives usually and incorporate pauses into the movements to increase time under tension.

What the hell you talking about heavy??? Most of your progress will be made after you STOP thinking you have to lift heavy. Do reps no weight to failure. Position your feet different on hacks. Take 3 second descends and hold 3 seconds at stress point. You already know all this. Work around your infirmities and win this contest! GO!
~Trixie~

[qhams]

Re: Qhams challenge thread

strength is a relative term my man. if you are in it to look good then weights arent as important

WEll due to SI joint issues and trying to correct posture issues I don't squat heavy and super deep anymore. Not that I was a beast but I use to squat double body weight in back squat going below parallel. But that was then and this is now.

My other lifts I try to do in perfect form and once technique breaks down the set is over. I use 2-4 sec negatives usually and incorporate pauses into the movements to increase time under tension.

[guns01]

Re: Qhams challenge thread

strength is a relative term my man. if you are in it to look good then weights arent as important

[qhams]

Re: Qhams challenge thread

Friday was rough couldn't work out in the morning then didn't feel up to it in the evening. Diet was okay during the day and again feel apart at night.

Breakfast
5 eggs
oatmeal with milk and blueberries
1 slice of bacon

Lunch
8oz ribeye
baked potato with butter
steamed veggies

Dinner
Pizza
Breadsticks
soda
2 cookies

Woke up at 230am and couldn't sleep so I had a bowl of cereal. Was in and out of sleep from 430am-700am.

Saturday

Breakfast
5 eggs
1 slice of Ezekiel bread with 1 tbsp. of fruit spread
coffee

Workout
(I am gonna start posting my weights so I can track it...I am not strong like you guys/gals)

Front Squat 45/5 95/5 135/5 155/5 185/5 205/5 240/5

1-arm DB Row 20/5 30/5 40/5 50/5 60/5 65/5 75/5 rest pause 3 reps rest pause 2 reps

Bench Press 45/5 95/5 135/5 155/5 185/5 205/5 225/4 - strip 205/3 - strip 185/4 - strip 135/5

Back Squat 185/12 185/12
superset with
Sled Push - guy weighed over 200 + 70lb bar and weight of preacher curl, pushed 30-40 yards each set

Pull-ups 3X5
Cable Side Lat Raise 3x10 w. 20lbs

Post Workout
50 grams of whey

Snack
1 packet of ranch tuna
6 trisket crackers
1 tangerine

Tennis - 2 hours

Post Tennis - 25 grams whey protein, slice of leftover pizza, slice of leftover cake 230PM

[qhams]

Re: Qhams challenge thread

the biggest thing is to fight those cravings q. if you can get to eating clean for 6 or 7 out of 8 days then having a mind saving cheat you will make progress. since you are like i am when it comes to sweets some tricks i have learned over the years is sugar free jello sugar free pudding( i cant have this during prep because of diary) diet root beer diet cream soda, sugar free water flavorings like kool aid, and all these choices are very very low in calories. species nutrition makes a really good protein pudding powder that is pretty awesome and mhp has one that is diary free, very very low carb and sugar free. give those ideas a try man. i have got to the point now were the only ones i use any more are the sugar free waters and diet sodas and i am good to go

Thanks Guns for the info...I have done the sugar free jello and pudding before....problem is I end up eating all of it in one setting lol...for me it is best to just not have it in the house...will just need to get my wife on board with that and I should be okay. A lot of the time it isn't because I am hungry....I just know it taste good and I have idol time and want it. Thank God I am not addicted to alcohol or drugs like I am to sweets and sugar.

[guns01]

Re: Qhams challenge thread

More like fat@ss mode lol...I better get my nutrition cleaned up if I am going to do any type of transformation....wife baked one of my favorite cakes tonight for my daughters school...of course I licked the bowl.geeeeezzzz I am a lazy sloth lol

the biggest thing is to fight those cravings q. if you can get to eating clean for 6 or 7 out of 8 days then having a mind saving cheat you will make progress. since you are like i am when it comes to sweets some tricks i have learned over the years is sugar free jello sugar free pudding( i cant have this during prep because of diary) diet root beer diet cream soda, sugar free water flavorings like kool aid, and all these choices are very very low in calories. species nutrition makes a really good protein pudding powder that is pretty awesome and mhp has one that is diary free, very very low carb and sugar free. give those ideas a try man. i have got to the point now were the only ones i use any more are the sugar free waters and diet sodas and i am good to go