Qhams challenge thread

[Trixie]

Re: Qhams challenge thread

Glad to hear you are doing well even though you have had a difficult time. Stick with it do what you can and soon you will be as good as new.

[qhams]

Re: Qhams challenge thread

WOW Q, I know I'm super late on the take but you look incredible in these pics. Hope you stuck with it and look and feel even better today.

Thanks for checking in Trixie. I lost another half inch or so on the waist. On the way home from the beach this summer (late June) I was in a bad car wreck. Checked out okay, but afterwards a lot of old injuries reared their head. An old bulging disc in my neck got aggrevated. I have been battling low back pain (si joint) for years now and that got flared back up, and finally shoulder problems.

I went through some therapy and that helped some but then added some of Eric Cressey mobility drills to my workouts. Anyways my workouts have not been that intense but I train daily with lots of therapy and stretching. I have put on about an inch in my waist but that really isn't that bad considering im not training like I was and nutrition has been a lil more sloppy.

I am slowly healing and once I can train with intensity again will hunker down on the nutrition and tighten things up again. I feel a lot better but I literally have to do these back and hip mobility drills every day and I do about 6-7 shoulder/rotator cuff exercises every day to keep feeling good. But hey it is worth not being in pain.

Thanks again for checking in on me. I appreciate it!

On a final note I started some Glucophage and it has really helped with keeping my body fat levels in check. I eat clean at breakfast and lunch, but dinner I have a nice serving of dessert every night. Not bragging but the fact I have only gained an inch in my waist is attributed to Glucophage. I only take it with my dinner.

Thanks again Trixie.

[Trixie]

Re: Qhams challenge thread

So I have gotten lazy about posting my workouts and nutrition. However, I am staying on track. Training 6 days a week around injuries. Sticking to nutrition and becoming creative trying to find new ways to eat healthy. Mothers day a went a little overboard at a high end buffet I took my wife and mom to, but man it was good. Back on track Monday and today.

These pictures below are from Friday. Down to a 35 inch waist. This was the leanest I was last year. Goal at start of contest was 34 and started at 37.5 I think. Anyways not a lot of weight loss but that is a good thing. I use to finish up at 175 around 9% when I was on gear. Calipers and bioimpendance has me around 170lbs at 12-13% right now. But I am not on any gear right now other than 100mg test for TRT. No fat burners or supplements either.

Anyways very happy with the results. If I get to 34" that will be the leanest I have been in 6 or 7 years. That is a relaxed stomach and not pulling the tab measure in. Also starting to fit into some clothes that I have not fit into in a long time. Sure is nice.

If I can get to a 34 inch or less, then I would like to slowly raise calories up and start trying to add lean muscle tissue. Ideal lbody would be 170-180 at 10% or less. I am only 5'9 and have small joints. At that weight and bodyfat I look very fit and that is my main goal.

I will post pictures up once I get to 34" waist. I am averaging around 1/4 inch off my waist a week, so hopefully in 4 weeks I will be there.

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WOW Q, I know I'm super late on the take but you look incredible in these pics. Hope you stuck with it and look and feel even better today.

[MOUNTAIN-MAN]

Re: Qhams challenge thread

abs are starting to show and your waist has come down quite a bit. i would say you are very much on track. keep staying consistent at least 6 days a wk then give yourself a little wiggle room for one day and keep the progress a rolling man

i agree what ever your doing its working brother

[guns01]

Re: Qhams challenge thread

abs are starting to show and your waist has come down quite a bit. i would say you are very much on track. keep staying consistent at least 6 days a wk then give yourself a little wiggle room for one day and keep the progress a rolling man

[qhams]

Re: Qhams challenge thread

So I have gotten lazy about posting my workouts and nutrition. However, I am staying on track. Training 6 days a week around injuries. Sticking to nutrition and becoming creative trying to find new ways to eat healthy. Mothers day a went a little overboard at a high end buffet I took my wife and mom to, but man it was good. Back on track Monday and today.

These pictures below are from Friday. Down to a 35 inch waist. This was the leanest I was last year. Goal at start of contest was 34 and started at 37.5 I think. Anyways not a lot of weight loss but that is a good thing. I use to finish up at 175 around 9% when I was on gear. Calipers and bioimpendance has me around 170lbs at 12-13% right now. But I am not on any gear right now other than 100mg test for TRT. No fat burners or supplements either.

Anyways very happy with the results. If I get to 34" that will be the leanest I have been in 6 or 7 years. That is a relaxed stomach and not pulling the tab measure in. Also starting to fit into some clothes that I have not fit into in a long time. Sure is nice.

If I can get to a 34 inch or less, then I would like to slowly raise calories up and start trying to add lean muscle tissue. Ideal lbody would be 170-180 at 10% or less. I am only 5'9 and have small joints. At that weight and bodyfat I look very fit and that is my main goal.

I will post pictures up once I get to 34" waist. I am averaging around 1/4 inch off my waist a week, so hopefully in 4 weeks I will be there.

5-9.3.jpg5-9 (2).jpg5-9.jpg

[qhams]

Re: Qhams challenge thread

Update

The weekend carb intake was high, however I was on my feet on the go the entire weekend. Lots of yard work, furniture being moved, and cleaned out garage.

Monday - nutrition was back on track.

Going to start cutting back on my workouts. Accumulating injuries (knee, hip, shoulder) - funny thing is they are all on one side (right side).

Mondays Workout
Warm-ups not included....

Back Squat - 225/6,6,6
superset with
Hoist Leg Press - 260/12, 280/12,300/12
superset with
Sled Push (back against it) - 115lbs+weight of bench - I count the strides about 60-70 strides total per set.

Monday afternoon
Taught a class and did super light weights for demo. Just went through the motions.

Tuesday
Warm-up sets not included

Bench Press - 205/5,4,3
superset with
Cable Flys - 80/10,10,10
superset with
Incline DB Press - 40/18,15,15

Leaning Side Lateral Raises (1 arm at a time) - 20/12,12 12/25
superset with
Overhead Tri Ext. Machine - 120/12,12, 80/25

Tuesday Lunch Class
Taught a cardio conditioning class and participated. Shirt was drenched afterwards.

[LittleTom]

Re: Qhams challenge thread

Sometimes a good a massage and some rest is better than pushing it. I have a love hate relationship with my rest days but I know how important they are. Keep crushing Qhams.

[qhams]

Re: Qhams challenge thread

Thursday - I got a massage today and decided to take a day of rest. It wasn't a good massage...I tried a new person out and was not impressed.

Diet stayed on track.

Friday

Nutrition is staying on track. More positive comments from those who haven't seen me in a month or two.

Having lots of hip and shoulder pain on one side of the body.

I am going to go to chiro I think after work, however I have to move furniture tomorrow, so I am sure it will get messed up again.

Workout Today was light and kind of total body.

Lat Pulldown Warm-Ups - 65/5 80/5 95/5 110/3 125/2 140/1
superset with
Bench Press - 45/5 95/5 145/5 165/5

Pull-Ups - 6, 25/1, 6,

Bench Press - 195/8, 175/12, 145/15
superset with
Cable Flys - 30/12,12,12

Chin-Ups - 25/1, 6, 25/1
superset with
Prone Cobra - 30s, 30s, 30s
superset with
Incline DB Press - 60s/8, 55s/10, 50s/12
superset with
Machine Side Lateral Raise - 50/12,12,12

Pull-Ups - 4,4,4
superset with
Curl Circuit (wide, reverse, narrow) - 50/5,5,5 50/5,5,5 50/5,5,5

Lying Leg Curls - 45/5 75/5 95/5 75/8 60/12
superset with
DB Roman Deadlift - 30s/5 45s/5 60s/5 65s/5 70s/5 75s/5

Post Workout
50 grams whey

Stretch class

Lunch
Shrimp
Sausage
Potato
Steamed veggies

[qhams]

Re: Qhams challenge thread

Tuesday Finish

I didn't get my other workout in yesterday, unfortunately.

Snack
Grilled Chicken tender

Dinner
Meatloaf
Brocolli
Field Peas

Bedtime snack
1 boneless beef rib

__________________________________________________ __________

Wednesday

Breakfast
1 chicken sausage
3/4 cup egg beaters
2 eggs
coffee with lime
1 slice Ezekiel bread
1 tbsp. fruit spread

Workout
Lat Pulldown Warm-Ups 65/5 80/4 95/3 110/2 125/1
1-arm dB Row Warm-Ups 25/5 35/4 50/3 60/2 70/1

Pull-Up Circuit (wide, med., par., chin-up) 1 rep of each
superset with
1-arm dB Row - 80/3,3,3
---- 3 rounds

Pull-Up Circuit (wide, med., par., chin-up) 1 rep of each
superset with
Chest supported T-Bar Row - 90/4,4 25/12
---- 3 rounds

Pull-Up Circuit (wide, med., par., chin-up) 1 rep of each
superset with
Standing Parallel Grip Cable Row - 165/12,12 130/25
---- 3 rounds

Wide Grip Bar Curls - 60/5, 65/5 70/5,5,5

Hammer Curls (rest pause) - 30s/8+4+3

Post Workout
50 grams whey

Lunch
1 4oz Mediter. Crusted Salmon Fillet
3-4oz serving of pulled pork
steamed veggies

[qhams]

Re: Qhams challenge thread

Finish from Monday

Evening Cardio conditioning class - 60 minutes.
Participated. Did a variety of things, pushups, burpees, jumping jacks, vups, rock climbers, bent over rows, windmills, etc.

Post Class
25 grams whey

Dinner
Pork BBQ
small baked potato
broccoli

Snack
Muscle Milk Protein Bar - kid was sick so I went out to grocery for her ginger ale and Gatorade and pick this up for me as a treat.

__________________________________________________ _________________________

Tuesday

Breakfast
3 eggs
2 egg whites
1 chicken sausage
coffee
lime in water
1 slice of Ezekiel bread
1 tbsp. fruit spread

Class - this had to be my workout for today

10min of mobility drills and warm-up sets

Circuit #1
Push-Ups 30sec
Flat DB Press - 50s/ 30sec
Goblet Squat - 25/20 - did legs yesterday, so kept it light
Repeat 2 times with 60s of recovery times doing stretching

Circuit #2
Bench Dips - 10
Overhead Tri - 50/10
Bent Over Row - 25/15 - went light for me. working back and bis tomorrow.
Repeat 2 times with 60s of recovery times doing stretching

Circuit #3
DB Overhead Press - 25s/10
Side Lateral Raises - 12s/10
V-Ups - 10
DB Curls - 12s/12 - just killing time on these. I have to work my back and biceps tomorrow.
Repeat 2 times with 60s of recovery times doing stretching

Stretch 5-10 minutes afterwards

Post Workout
50 grams whey protein

Lunch
Beef Ribs
Tuna
Steamed Veggies

Hope to get another workout later in the day.

[qhams]

Re: Qhams challenge thread

Weekend went okay. I did cheat some but not horrible.

Still dealing with low back and shoulder pain but going to work around it to the best of my ability.

Breakfast
1/2 cup egg beaters
2 eggs
1 beef sausage
1 Ezekiel bread
1 tbsp. fruit spread
coffee
lime in water

Workout
Goblet Squat warm-ups - 30/5 40/5 50/5

Goblet Squat - 60/10,10,10
superset with
1-leg squat - 5,5,5

Leg Extensions - 180/12,12, 130/25
superset with
1-leg squat 5,5,5

Hoist Leg Press - 300/15,15 240/30
superset with
1-leg squat 5,5,5

Wall Holds - 60s, 60s, 60s

Post Workout
50 grams whey

Lunch
Steamed veggies
8oz sirloin Steak
2 Chicken tenders

[qhams]

Re: Qhams challenge thread

Saturday

Breakfast
1/2 cup egg beaters
2 eggs
French toast (1 large roll...hoogie bun size) + 1 egg, 2 egg whites, vanilla extract, cinnamon
2 tbsp. of raspberry preserves
coffee
water

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

Wide Pull-Ups - 6,5,5

Med. Pull-Ups - 5,5,5

Close Grip Parallel Pull-Ups - 5,5,5

Horizontal supinated grip - 5,5,5

Rowing Machine - 2 minutes - 30s easy 30s hard
superset with
Hanging Leg Raises
V-up hold
Wide Barbell Curls - 50/12

Stairmaster 2 minutes - 30s easy 30s hard repeat
superset with
Hanging Leg Raises
V-Ups
Reverse EZ Curls - 60/12

Mixture of sprints, figures 8s, side shuffles, running backwards, etc.
superset with
Hanging Leg Raises
Planks on fitball
Hammer Curls - 25s/10

Elliptical 2 minutes - 30s easy 30s hard repeat
superset with
Hanging Leg Raises
Woodchops
Close Grip EZ Curls - 60/10

Did a lot of stretching and mobility work trying to work some shoulder pain and hip pain out.

Post Workout
50 grams whey

[qhams]

Re: Qhams challenge thread

FRIDAY

Breakfast
3/4 cup egg beaters
1 egg
1 Ezekiel brad
1 thin slice of cheese
1 thin slice of ham
coffee
lime in water

Workout
(low back and shoulder not feeling great today)
DB Overhead Press Warm-ups 20/5 30/5 40/5

DB Overhead Press 45/5,5,5
superset with
Wide Grip Upright Rows - 60/10,10,10

DB Overhead Press 50/4,4,4
superset with
Pike Presses - 5,5,5

Close Grip Overhead Press Smith Machine - 135/8,8,8
superset with
Side Lateral Raises Machine - 50/15,15,15

L-Sit Practice - 30s,30s,30s

Post Workout
50 grams whey

Lunch
Chicken tender
Sirloin steak
Steamed Veggies

[qhams]

Re: Qhams challenge thread

Body Fat Update
Wt 174.3 172.5
Chest - 10.5mm 11mm
Ab - 20mm 18mm
Thigh - 13mm 11mm
BF - 13.8% 12.8%
149.8 149.8 lean muscle tissue
24.5 22.7 fat tissue
- waist was down an additional half inch.
handheld went up but I don't really trust those things.
13.8% to 14.1%.
Half inch in my waist is around a 1% drop in body fat and I saw that using calipers.

Progress is progress. It isn't fast but I am not being super restrictive either. Slow, steady, and happy.

Another half inch and I will post up a progress pic.