Qhams challenge thread

[MOUNTAIN-MAN]

Re: Qhams challenge thread

That looked like a good day. Rock it bro!

[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

Ur kicking butt keep it up brother

[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

[gusto77]

Re: Qhams challenge thread

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

[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

[mikeyg51]

Re: Qhams challenge thread

I like your training split...that curl circuit looked particularly appetizing lol

[qhams]

Re: Qhams challenge thread

I like your training split...that curl circuit looked particularly appetizing lol

Yeah I have neglected isolation for years and years but I am finally starting to incorporate isolation back into my movements. An article I read recently talked about how to work different heads of the biceps with different grip styles so I figured I would incorporate these movements into my training. I have enjoyed it so far. Results will be dependent of course on me staying on my nutrition.

[qhams]

Re: Qhams challenge thread

Wednesday - rest day

Breakfast
4 eggs
2 protein pancakes with bananana and honey on top
coffee

Lunch
Atkins meal
6oz porkchop
steamed veggies

Snack
1 scoop Syntha-6 protein

Dinner
6oz hamburger extra lean
1 slice of cheese
1 whole wheat bun
1 whole can of spinach
1/2 baked potato - ketchup and mustard on it and the hamburger

Snack
Peanut Butter Cookies (Neko)
Glass of whole milk
__________________________________

Thursday

Breakfast
4 eggs
2 protien pancakes
1 tbsp of fruit spread
1 tbsp of peanut butter
coffee

Lunch
steamed veggies
6oz porkchop
4 oz lean hamburger meat
1 whole wheat bun
1/2 baked potato
1 tbsp of ketchup and mustard

[MOUNTAIN-MAN]

Re: Qhams challenge thread

Looking good brother.

[qhams]

Re: Qhams challenge thread

Thursday Workout

Bench Press 45/5 95/5 135/5 165/5 195/4 215/3 235/2 255/1 - strip set - 225/3 - 185/6-135/10

Incline Press Drop Set- 60s/7 - 50s/6 - 40s/6

30 degree flys superslow Drop Set - 30s/5-25s/5-20s/5

Close Grip Overhead Press (for triceps) on Smith Machine - 95/5 145/5 - (Drop Set - 165/6-145/5-95/10)

Side Delt Circuit:
Wide Grip Uprigiht Rows (bring weight up until elbows are same height as shoulders 60/10
DB Side Lateral Raise - 20s/10
Cable Side Lateral Raise - 20/10
Machine Side Lateral Raise - 60/10

Tricep Circuit
EZ Bar overhead extensions - 60/10
DB kickbacks - 10s/10
Straight Bar Pushdowns - 50/10

Post Workout
50 grams whey protein

[gusto77]

Re: Qhams challenge thread

Like that workout brother. Good bench work. Nice combo of heavy and some volume as well

[qhams]

Re: Qhams challenge thread

Like that workout brother. Good bench work. Nice combo of heavy and some volume as well

Yeah I enjoy this style of training. Like you said ramp up the CNS and then get some volume in as well.

[qhams]

Re: Qhams challenge thread

Remainder of Thursday:
Snack
1 packet of tuna
1 apple

Cardio
20 min brisk walk

Dinner
Brown Rice
SweetnSour Grilled Chicken
Green Beans
Unsweet tea with NutraSweet

Snack
1 Bowl of Kashi cereal with 1 cup whole milk.

________________________________________________

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.

Breakfast
4 eggs
1 protein pancake
2 tbsp. of fruit spread
coffee with halfnhalf and splenda

[qhams]

Re: Qhams challenge thread

Going ahead and post my workout today. I wasn't going to because I felt so tired and draggy but once I got going felt good.

Back Squat
45/5 95/5 135/5 175/5 205/ 225/4 245/3 then a final set followed with strip set 275/4 - 225/6 - 135/10 (did 5s negatives with the light weight)

Goblet Squat ATG (I am working on hip mobility and keeping core tight so low back doesn't hyper arch, hopefully I can continue to get these two things corrected so I can squat ATG with heavy weight.

50/10 65/10 80/10

Nautilus Leg Press Feet Together
45 Plate each side 10
2 45 plates each side 10
3 45 plates each side 10
STRIP SET
3 45 plates + 25 plate each side 10 reps - immediately strip set
3 45 plates 10 reps
2 45 plates 10 reps
1 45 plate 10 reps (did super slow reps on this set)

Lying leg curls (nothing heavy)
70/8,8,8,8

Roman Deadlift
50/5 60/5 70/5 80/5 (working set 90/5+5+5 - only rested 30s between sets)

After this I consumed my shake and then taught a mobility/stretch class.

Post Workout
50 grams whey

Lunch
6oz porkchop - sick of these lol
4oz lean beef
1 whole wheat bun
1 tbsp. ketchup and mustard
Steamed Veggies