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    Thread: qhams journal

    1. #31
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      Default Re: qhams Challenge thread



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      Thursday night was in a car wreck. Young girl pulled out in front of me and tboned her. We are both ok. I have a stiff neck.

      Friday - about 20 min. into workout realized I had to pick my daughter up so that killed workout

      Saturday - did a light pressing workout

      Overhead Tricep Ext Machine - 70/10 90/10 110/10 130/10 150/10 170/8+3+2 rest pause set

      DB Side Lateral then keeping weight up rotate to front raise and then back to side and then down - 6 sets of 10 with 10s

      Bench dips - 5 sets of 10
      with
      Alternating Forward and Behind neck presses - 45/10,10 55/8,8 65/6,6 75/4,4 85/3,3 95/3,3

      30 deg. inc db press - 40s/10 45s/10 50s/10 55s/10 60s/10

      Went to chiro and got neck adjusted from wreck.

      Sunday - low back si joint have been killing me since last night. Not sure what is going on. Go back to chiro Monday.

    2. #32
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      Default Re: qhams Challenge thread

      Monday

      So went to chiro today and looked at xrays. Pelvis is off. Left hip higher than right. Also neck has lost its curve and flat. I hope that I can improve or fix these two issues.

      Going to start doing adjustments every week.

      Did a light back workout today.

      Chest Supported T-Bar Row (5 second pause in top/back position) 0/6, 20/6 40/6
      with
      Behind neck lat pulldowns - 65/10 80/10 95/10

      One and a Quarter 1-arm DB Rows - 40/5 45/5 50/5
      with
      Band Pull Aparts - 3sets of 20 reps

      Hammer Curls - 20s/8 25s/8 30s/8 35s/8 40s/6 drop set to rotating db curl 15s/20
      with
      Rear Delt Machine - 30 5 sets of 10 reps

      V-Up Hold 3 sets of 30 seconds

      Rowing Machine - 2 500M Sprints with 2 minutes rest between sets

    3. #33
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      Default Re: qhams Challenge thread

      Good Job!!!

    4. #34
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      Default Re: qhams Challenge thread

      Good luck and keep pushin
      Veritas Vos Liberabit

    5. #35
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      Default Re: qhams Challenge thread

      Tuesday

      Went light today but got the volume up. did my heaviest DB Presses since pec tendon inflammation/pain.

      Rope Pushdowns - 110/20 140/15 170/15 200/10 230/10+5+4 (rest pause set)
      with
      Machine Side Lat. Raise - 30/25 40/20 50/15 60/12 70/12+8+6 (rest pause set)
      with
      30 deg DB Press (3-5sec pause in bottom position) - 35s/5 40s/5 45s/5 50s/5 55s/5

      30 deg DB Press (3-5 sec pause in bottom position) 60s/10 65s/10,10,10
      with
      Upright Rows 40/10 50/10 60/10
      with
      Planks - 3 sets of 30s-40s

      Bench Dips - 10,10
      with
      Handstand holds - 30 sec, 30 sec
      with
      Overhead Plate Walks - 45/1 lap down/back, (1-arm 30lb)

      Band No Moneys strengthen lower traps/rhomboids 3X30s hold

    6. #36
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      Default Re: qhams Challenge thread

      Wednesday - letting hip rest as much as I can. Kept it light.

      Glute Bridges - 10, 30/10,10,10
      with
      1-leg Standing Leg Curls - 50/10 70/10 90/10 110/10
      with
      Goblet Squat (only squat to bench ht.) 35/10 50/10 60/10 70/10

      Walking Lunges - 15, 15s/15 25s/15
      with
      Romanian Deadlifts (did 2 sets with different weight for each set of lunges 35s/5 40s/5 45s/5 50s/5 55s/5 60s/5

      Leg Press - 240/15 280/12 320/10 360/8
      with
      Step-Overs (5 blocks each side plus step) 4 sets of 15 reps each leg

      1-leg 90/90 lift 30sec each leg
      with
      1-leg romanian deadlifts - 10/10 (suck at these. I imagine it is due to my hip imbalance.)

    7. #37
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      Default Re: qhams Challenge thread

      Thursday - another chiro visit but not helping out much in terms of helping reteach the muscles where to be. Will start looking for a good PT next to add to my chiro visits. I have to get this fixed!!!

      Back Workout Today - Was having a decent workout when a girl asked me for help and that ate up 20 minutes of my workout time.

      Eagle Row - 70/8 90/8 110/8 130/8 150/12+6+6 (rest pause set)

      Face Pulls - 40/10 50/10 60/10 70/10 - this aggravated my pec tendon

      Cable Curls - 70/8 90/8 110/8 135/8+4+4 (rest pause set)

      T-Bar Row - 45/10 70/10 90/12+6+4 (rest pause set)

      Reverse Grip EZ Row - 90/10 100/10 110/15

      Ran out of time from talking and helping

    8. #38
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      Default Re: qhams Challenge thread

      Helping is great but if it gets in your way and you are on a time crunch, say NO in a nice way, lol.
      Veritas Vos Liberabit

    9. #39
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      Default Re: qhams Challenge thread

      Friday - started an upper body pressing routine and aggravated upper traps and went into partial spasm.

      Played golf that afternoon and jacked hip/lower back up. My hips are just to weak to stabilize.

      Saturday - took prednisone and went to chiro for an adjustment and that helped alot!

      Sunday - no exercise

      Diet has not been great and I am not seeing the results. Poor training with so so diet equals bad results.

      Monday - Pulling

      Glute Bridge - 10 reps
      Glute Bridge (1-leg) 2 reps each held at top for 15 seconds
      Glute Bridge Marching 10 reps each leg

      Bent Over Rows - 25/20 45/20 75/15 95/12 115/10 135/8 165/6 - drop set to 115/10 - drop set to 75/15

      Wall Holds - 3 sets of 30sec

      V-Up Hold 3 sets of 30sec

      1-arm cable row 6 sets of 6 reps. No rest just back and forth. 60 lbs.

      Rowing Machine 200 Meter Sprints with 45s-60s rest between sets. 5 sets of these. I was getting 200M in about 45 seconds.

    10. #40
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      Default Re: qhams Challenge thread

      Tuesday - neck feeling soso today and pec wasn't feeling it but I worked through it and rolled the mess out of it along with lots of stretching.

      Flat DB Press - 35s/5 40s/5 45s/5 50s/5 55s/5 60s/5 65s/5 70s/5 (this weight isn't heavy just having to be really careful right now with pec tendon)

      45 Deg. Inc. DB Press - 35s/6 40s/6 45s/6 50s/6 55s/6 60s/10

      Farmers walks 50s/50 yard carry, 55s/ 50 yard carry, 60s/ 50 yard carry

      Tricep Pushdowns - 70/10 90/10 110/10 80/22

      Infraspinatus Cable Lift - 11/10,10,10 5/17

    11. #41
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      Default Re: qhams Challenge thread

      Quote Originally Posted by BABY1 View Post
      Helping is great but if it gets in your way and you are on a time crunch, say NO in a nice way, lol.
      She hasn't been back in since. IMO she has some self esteem issues. The whole time I was helping her she was whining about not being able to do it correctly instead of STFU and listening and then trying to make the changes I was suggesting. Comes across as needy instead of wanting to learn and improve.

    12. #42
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      Default Re: qhams Challenge thread

      Wednesday

      Did legs but kept it light, hips felt pretty good surprisingly. Added a new stretch that is suppose to balance out uneven hips. Not sure if this did it or just luck.

      Glute Bridges - 10, 20/10 30/10 30/10
      with
      Goblet Squats - 35/10 50/10 65/10 70/10 75/10 50/20

      Hip Abduction - 60/20
      Hip Adduction - 50/20

      Reverse Lunges - 15, 15s/15 30s/10

      Standing hip abduction - 20/10
      Standing hip adduction - 20/10

      90/90 lift (1-leg)

      15sec on then switch legs. Repeat 2 more times. 2 sets of these

      1-leg calf raise - 10
      Calf Raise Machine - 120/10
      Leg Press Calf Raise - 200/20

      Standing Leg Curl - 80/12

      Lying Leg Curl - 70/10

      Seated Leg Curl - 70/10

      Planks with 1-leg raise 10s hold each side 3 reps. 3 sets of these.

    13. #43
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      Default Re: qhams Challenge thread

      Forgot to add to the above:

      Romanian Deadlifts - 40s/8 50s/8 60s/8

    14. #44
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      Default Re: qhams Challenge thread

      Quote Originally Posted by qhams View Post
      She hasn't been back in since. IMO she has some self esteem issues. The whole time I was helping her she was whining about not being able to do it correctly instead of STFU and listening and then trying to make the changes I was suggesting. Comes across as needy instead of wanting to learn and improve.

      Needy is double exhausting,lol
      Veritas Vos Liberabit

    15. #45
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      Default Re: qhams Challenge thread

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      Did they measure your leg length on each side? Sometimes that can be the reason for unbalanced. Even if the muscles are real tight more in one leg than the other, that can throw off your whole gait. Anyway, it looks like there is no stopping you regardless of this
      Veritas Vos Liberabit

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