Qhams challenge thread

[guns01]

Re: Qhams challenge thread

just tossing ideas out there q. their is about a dozen ways to skin this cat haha.

[qhams]

Re: Qhams challenge thread

Saturday and Sunday were a blur...I am not going to lie some candy and cake found its way into my mouth.

________________________________________

Monday

Breakfast
4 eggs
Protein pancake
1 tbsp fruit spread
cofee
lemon with water

Workout
Killed it today. Finished feeling tired and good. Great pump in quads.

Back Squat - 45/5 95/5 135/5 175/5 205/5 225/8,8,8,8 - 90s rest

Goblet ATG Squat - 80/10,10,10
super set with
Vertical LEg Press - 3 plates each side/10,10,10 - rest 90s

Sled Push - 180lbs + sled - 4 laps

Post Workout
50 grams whey

[qhams]

Re: Qhams challenge thread

Finish Monday

Lunch
Porkchop
Steamed Veggies

Snack
1 Packet of ranch flavor tuna

Dinner
Swiss steak had onion, bell peppers, and tomato in it.
Brown Rice

Snack
6 triscuit crackers
6 small slices of Colby cheese
6 small slices of easter ham

__________________________________________________ _____________

Tuesday
Breakfast
2 eggs
2 egg whites
1 chicken sausage
1 sslice ezek bread
1 really small pancake
1 tsp peanut butter
1 tbsp. fruit spread
coffee
lime in water

Workout
WU Lat Pulldown 65/5 80/5 95/5 110/3 125/3 140/1

Wide Pull-Ups 4, 15/2

Med Pull-Ups 4, 15/2

Close Pull-Ups 4, 15/2

1-arm DB Row 20/5 30/5 40/5 50/3 60/3 70/3 - 85/2,2,2,2,2

Deadstop Bentover Row Smith Machine - WU 95/5 145/3 195/1
Working Set Drop Set - 195/6 - 145/10 - 95/15

DB Curl 20/5 25/4 30/3 35/1 - warm-up sets
Working set - 35/6, 25/10, 12/20

Post Workout
50 grams whey

Taught a cardio conditioning class and participated.

Warm-Up and Mobility drills 10 minutes

On the movements we did 10,9,8,7,6, etc. to 1

Jumping Jacks
superset with
Dumbbell Curls

Lunge Overhead Presses
superset w.
V-Ups

Burpees
superset w.
Side Lateral Raises

Rock Climbers
superset w.
Overhead Tricep Ext.

Post Workout
25grams whey

[qhams]

Re: Qhams challenge thread

Tuesday Finish:

Lunch
2 pesto cod fish fillets
steamed veggies
banana

Snack
Packet of tuna

Dinner
Swiss steak
Brown Rice
Half a chicken breast

Snack
2 slices of easter ham
4 triscuit crackers with peanut butter on them

[qhams]

Re: Qhams challenge thread

____________

Wednesday

Breakfast
2 eggs
1 4 oz lean hamburger patty
1 slice of bacon
1 chicken sausage
1 small protein pancake
1 tbsp. fruit spread
coffee
lemon in water

Lunch
6oz porkchop
steamed veggies
1 apple

Workout
Was tired today. Allergies, poor sleep quality, etc. So I chased a pump more than anything.

30 Deg Incline DB Press Warm-Up: 20/5 30/5 40/5 50/5

Cable Flys 30/8,8,8,8 - super slow and controlled to feel the muscle
superset with
30 Inc. DB Press - 60/8,8,8,8

Side Lateral Raises - 25/8,8,8
superset with
Wide Grip Upright Rows - 60/8,8,8

Rope Pushdowns - 70/8,8,8
superset with
Close Grip Bench Press - 155/8,8,8

L-Sit Holds 3 sets of 40sec.

Left the gym feeling fresh and pumped. Felt good.

Post Workout
50 grams whey

[guns01]

Re: Qhams challenge thread

still got in and knocked it out q. not a bad looking session

[qhams]

Re: Qhams challenge thread

____

Wednesday Finish

Snack
Hamburger Patty

Dinner
Shrimp Scampi - this is what my wife ate. I just ate a small serving of it and downed it with a chicken breast and Metamucil for protein and fiber.

Snack
3 triscuits with peanut butter

__________________________________________________ ____________

Thursday
---- Woke up feeling like crap. Allergies and bad congestion.

Breakfast
2 eggs
3/4cup of egg beaters
1 chicken sausage
1 slice Ezekiel bread
1 tbsp. fruit spread
coffee
lemon in water

Lunch
Hard Pressed today
1 can of sardines
4oz hamburger patty
1 cup of northern beans
1 tbsp. ketchup on them
steamed veggies

Workout
--- Was not feeling it but once I got going I did fine.

Deadlift - WU sets 135/5 175/4 205/3 225/2 245/1 ---- working sets 265/3, 285/3, 305/3

Seated Leg Curls WU sets 30/5,50/4, 70/3,90/2, 110/1 --- working sets 80/8,8 and then strip set 100/5,85/5,70/5

Lying Leg Curls - 70/8,8,8
superset w.
DB Roman Deadlift - 60/8, 65/8, 80/8

Post Workout
50 grams whey

[gusto77]

Re: Qhams challenge thread

Nice man! Love the dead lift work!

[qhams]

Re: Qhams challenge thread

Nice man! Love the dead lift work!

Thanks. Had another rep or two in the tank on the deadlift but I left it there. I didn't want to stress my body to much, since I haven't felt good all day.

[qhams]

Re: Qhams challenge thread

Thursday Finish

Dinner
Brown Rice
Cabbage
Korean BBQ Chicken
Kimchi
Unsweet tea

Friday - woke up this morning and measured waist 36". Was hoping for 35 3/4 or less. I looked really bloated. Dinner last night was from a restaurant and I have to wonder if they put a bunch of sugar or hidden carbs somewhere.

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

AM - taught a stretch and mobility class

Lunch
1 large packet of tuna 39 grams of protein
steamed veggies
white beans
water with lime juice

Workout
Lat Pulldown - Warm-Ups 65/5 80/5 95/5 110/3 125/2 140/1

Pull-ups:
Wide (5,4,4)
Med (5,4,4)
Close (4,4,4)
Total of 38 clean reps

Bench Press - WU sets 45/5 95/5 135/3 155/2 185/1 WORKING SETS - 185/5 195/5 205/5

45 degree Inc. DB Press - 60/10,10,10

Dips - 10,10,10

Row to neck - 70/15,15,15

Leaning side lateral raises - 15s/15,15,15

Cable Curl - 60/15,15,15

L-Sits - 40sec X 3 sets

Overhead Mach. Tri Ext. - (strip set) 120/7 - 100/7 - 80/7

Felt good during and after workout. Then I took some pictures. Looked like shit. LOL

Really disappointed in myself for letting those first several weeks slip by and not watch my nutrition. At least I am back on track.

Post Workout
50 grams whey protein

[Trixie]

Re: Qhams challenge thread

The Korean BBQ Chicken had loads of sodium that's why you are bloated. Live and learn. Get after it for the rest of the year and you will make progress. Just make little improvements and over time they will add up. The first step is realizing that you want to be a better you. Remember that every day!
~Trixie~

[qhams]

Re: Qhams challenge thread

Took some after pictures. Little to no results. Not worth posting. Congrats to those that worked hard.

[guns01]

Re: Qhams challenge thread

post em up and the progress you made q. progress is progress and you can use it to make changes if needed

[qhams]

Re: Qhams challenge thread

Okay here are some pics from this morning...

after3.jpg

[qhams]

Re: Qhams challenge thread

after2.jpg