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    Thread: qhams journal

    1. #1
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      Default qhams journal



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      Good luck and stay focused!
      Kind, creative soul, with no mean bones

    2. #2
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      Default Re: qhams Challenge thread

      Kind, creative soul, with no mean bones

    3. #3
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      Default Re: qhams Challenge thread

      Ht. - 5'9.5"
      Wt. 176.2

      Calipers:
      Pec - 10.5
      Ab - 21
      Thigh - 10
      Bodyfat - 13.5%
      152.5 lbs of lean mass
      23.7 lbs of fat mass

      Handheld - 14.1% Bodyfat

      Waist - 37
      Thigh - 24.5
      Upper Right Arm - 15.5
      Upper Right Calf - 15
      Chest - 42
      Hip - 38
      Shoulder - 49

    4. #4
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      Default Re: qhams Challenge thread

      Let's roll!
      Kind, creative soul, with no mean bones

    5. #5
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      Default Re: qhams Challenge thread

      qhams journal
      Went to a new doctor office today. I have seen some of his work and he knows his stuff in terms of TRT and other hormones (adrenal, thyroid, etc.) Hopefully he can fine tune my current protocol.

      Here are the pics...

      20170206_140228.jpeg
      20170206_140206.jpeg
      20170206_140328.jpeg
      20170206_140309.jpeg

    6. #6
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      Default Re: qhams Challenge thread

      qhams journal

    7. #7
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      Default Re: qhams Challenge thread

      GOALS:

      Reduce Pain in Hip/Back/Neck

      Reduce Bodyfat to 10% or less.

      Do not let weight drop below 170.

      Improve Posture and muscle imbalances.

    8. #8
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      Default Re: qhams Challenge thread

      looks like you are starting at a better place than you did last year q. already pushing pretty good shape already
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    9. #9
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      Default Re: qhams Challenge thread

      Quote Originally Posted by guns01 View Post
      looks like you are starting at a better place than you did last year q. already pushing pretty good shape already
      Thanks bud. I was around 11% at one point early to mid fall. I will try and find a picture. We went to the beach in early October. I kept holding off on the updated pics because I was on track to get below 10% but then diet went to crap. LOL

    10. #10
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      Default Re: qhams Challenge thread

      Wednesday Workout:

      Eagle Row - 90/20 110/15 130/12 150/10+5+5 (rest pause set)

      V-Up Hold - 3 sets of 40sec holds

      Rear Delt Machine - 40/8,10 30/15

      Cable Curls - 90/8,10 70/17

      Planche Planks feet elevated by bench - 3 sets of 30 sec

      Bentover Reverse Grip EZ bar row - 90/10 100/10 110/10+8+8 (rest pause)

      Behind Neck Lat Pulldown - 110/6,6, 80/12

      Cable Side Bends - 50 3 sets of 10 reps

    11. #11
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      Default Re: qhams Challenge thread

      Awesome bro, great starting point. Looking forward to seeing your progress!
      Train Till Your Eyes Bleed!







    12. #12
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      Default Re: qhams Challenge thread

      Great start qhams
      Kind, creative soul, with no mean bones

    13. #13
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      Default Re: qhams Challenge thread

      Thursday - pec strain is still very there so I didn't do alot. Also hip issue of course. Slowly warmed up and did a few things. Not much in terms of growth or strength but at least some energy expenditure.

      Overhead Tricep Ext. Machine - 70/6 80/6 90/6 100/6 110/6 120/6 130/6 140/6 150/6 160/6 170/7+3+3 (rest pause set) 100/18

      Goblet Squat - 0/5 30/5 40/5 50/5 60/5 70/5 80/5 90/5 100/5,5,5,5,5

      Close Grip Bench Press - 45/6 95/6 135/6,6,6 (I did these with my overhead tricep ext. so I prefatigued the muscle) (couldnt go heavier due to pec strain)

      Leg Press - 200/10 240/10 280/10 320/10, 20

      DB Side Lateral Raises - 5s/6 8s/6 10s/6 12s/6 15s/6 20s/6 25s/6

      Machine Side Lateral Raises - 30/20

      Ran out of time. Wanted to hit hamstrings with some Romanian deadlifts but that will have to wait until next workout.

    14. #14
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      Default Re: qhams Challenge thread

      Friday

      1-arm cable row - 50/8 60/8 70/8 90/8 100/10+5+5 (rest pause set) 60/25

      Face Pulls - 60/8 70/8 80/8 90/8 70/12

      DB Side Bends - 25 3X10

      Deadbug (core exercise) 3X10 each side

      1-arm concentrated curl - 15s/12 20s/10 25s/8 30s/6 - drop set to 20s/8 drop set to 15s/10

      Reverse EZ Curl - 20/6 30/6 40/6 50/6 60/6 70/6 80/6 drop set to 50/10

      iron cross pulldowns - 30/10 - shoulder didn't like this so I stopped them

      Cable Pullovers - 80/15

      Close Grip Lat Pulldowns - 125/10

      Planche Planks 3 sets of 45sec

    15. #15
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      Default Re: qhams Challenge thread

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      Looks and sounds like you have a solid plan laid out

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