Qhams challenge thread

[BABY1]

TweetPost your starting pic by Monday! Have fun and good luck!

[ZOOT]

TweetGod luck bro

[qhams]

Tweet

God luck bro

Thanks man. I appreciate it. Gonna do body fat and measurements tomorrow and if I have time pictures.

[qhams]

TweetWeight - 176.6

Calipers:
Chest - 14.5mm
Ab - 22.5mm
Thigh - 11mm
Bodyfat - 15.2%
Lean Mass - 150.2
Fat Mass - 26.4

Waist @ belly button - 36.75"
Upper Right Thigh - 37.5"
Upper Right Calf - 15"
Chest - 42"
Upper Right Arm - 15.5"

IMG_7949 (2).jpg
IMG_7951 (2).jpg
IMG_7952 (2).jpg

Goal is to get down to 34" circumference at waist. Last year I finish the contest around 36" I think. However I got down to a 35" waist later last year and held it until holiday season.

Only taking 100mg/week of test cyp. for TRT.
Goal is to get around 40% Protein, 30% carbs, and 30% fat. in my diet.

[qhams]

TweetI forgot to do a pic with my word. I will do that later today.

[guns01]

Tweetgood luck man, time to kick some ass

[qhams]

TweetI forgot to do my "word" ...it is sugar...sorry for the pic quality...used my cheapo phone.
before.jpg

[qhams]

TweetTuesday:
Breakfast
4 eggs
1/2 cup oats
1/4 cup blueberries
1/2 cup milk
coffee 1 tbsp. halfnhalf and 1 splenda

Workout 11am.
Bent Over Row 4X10
Vups 4x10

Band Row 4x10
planks 4 x 45s

Dumbbell Curls 3x10
Rear Shoulder Raise 3x15
Windmills 3x10

Hammer Curl Drop Set 30 reps total
Prone Cobra 3 X 30s

Post Workout
50grams whey

Lunch
2 slices ezek bread
2 eggs mixed with half a large can of tuna, mustard, pickle relish
steamed veggies
1 tangerine

Dinner
Chicken cooked in wine sauce
Brown Rice
Brocolli

Bedtime Snack
1 cup great grains cereal
1 cup milk

[qhams]

TweetWednesday:

Breakfast
4 eggs
2 protein pancakes (1/2 c oats, 1/2 c ff cottage cheese, and 2 eggs)
coffee with 1 splenda and halfnhalf
1/2 tbsp. maple syrup

Lunch
1/2 large can of tuna with eggs, pickle relish, mustard in it
2 slices of ezek bread
steamed veggies
1 tangerine

Workout
Bench Press 5X5
Flat DB Press 1X12

DB Overhead Press 3x8
Side Delt Giant Set
Partial Wide Grip Upright Row 1X10
Side Lat Raise Db 1x10
Mach Sid Lat Raise 1x10
Cab side lat raise from behind 1x12
Cab side lat raise from front 1x12

Close Grip Overhead Press 5x5
Tricep Giant Set
Overhead Tri Ext 1x10
Rope Pushdown 1x10
Tricep Kickbacks 1x10

Postworkout\
50 gms whey protein

Dinner
Beef ribs n chicken - burnt my chicken and ribs..was so sad still edible
1/2 large baked potato
1/2 tbsp. butter
green beans were aweful so I just took some Metamucil for fiber...I don't know what was wrong with them but they were nasty

[qhams]

TweetThursday

Breakfast
4 eggs
1/2 c oats and 1/2c blue berries 1c milk
coffee with splenda and halfnhalf

Lunch
Spaghetti (barilla pasta with added fiber and meat sauce was lean beef)
Brocolli

Workout
Squats build up to a 8 rep max
Front squat 10 rep max
Deadlift build up to a 8 rep max.
Leg Press build up to a 20 rep max
Leg Ext build up to a 15 rep max
Wall Hold 45s
Lying leg curls build up to a 10 rep max
Roman Deadlift 3x8

PostWorkout
50 grams whey

Snack
Can of sardines
5 triscuit crackers
1 tangerine

Dinner
Kimchi
Brown Rice
Kor BBQ chicken

Bedtime
1 cup of great grains cereal with 1 cup of milk

[guage]

Tweetgood luck man

[MOUNTAIN-MAN]

TweetGood luck bro I'll be following

[qhams]

Tweet1/23/15

Breakfast
5 eggs
1/2 c oats, 1/2 c blueberries 1/2 c milk and water
1 slice of bacon
coffee with splenda and halfnhalf

Workout
Wide Pull-Ups - 4,3,3
Med Pull-Ups - 4,4,3
Parallel Pull-Ups - 4,3,3

Decline Bench Knee Pull-Ins 3X6
Reverse Hyper 3X10
Russian Twist 3X20

Chest Supported Horizontal Bar Row - Rest Pause - 95/10+6+5

Deadstop Bent Over Football Bar Row - Rest Pause - 145/8+4+4

Bar Curl Circuit:
Wide Grip 3X5
Rev Grip 3X5
Close Grip 3X5

Prone Cobra 3X40s
Ball Roll-Outs 3X8

Post Workout:
50 grams of whey

Lunch
Ribs
Grilled Chicken Tenders
Sweet Potato
Steamed Veggies

I will put up the rest of the day tomorrow morning or tonight.

[BABY1]

Tweetkeep rockin it qhams

[qhams]

Tweet1/23/15 continued...

Dinner
HAd to go to a kids bday party...ate some pizza and it wasn't even good quality

Went home tonight and had some homemade chicken stew and I admit some sweet tea.