Tweet
Good luck and stay focused!
-
Veritas Vos Liberabit -
Re: qhams Challenge thread
Veritas Vos Liberabit -
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 - 49Comment
-
Re: qhams Challenge thread
Let's roll!Veritas Vos LiberabitComment
-
Re: qhams Challenge thread
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.jpegComment
-
-
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.Comment
-
Re: qhams Challenge thread
looks like you are starting at a better place than you did last year q. already pushing pretty good shape alreadyTGBSupplements REP
https://www.tgbsupplements.com/
Use code 'Baby1' for $5 off your orderComment
-
Re: qhams Challenge thread
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. LOLOriginally posted by guns01 View PostComment
-
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 repsComment
-
Re: qhams Challenge thread
Awesome bro, great starting point. Looking forward to seeing your progress!Train Till Your Eyes Bleed!
Comment
-
Re: qhams Challenge thread
Great start qhamsVeritas Vos LiberabitComment
-
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.Comment
-
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 45secComment
-
Re: qhams Challenge thread
Looks and sounds like you have a solid plan laid out
Sent from my SM-N920V using TapatalkComment
Comment