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    Thread: qhams journal

    1. #136
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      Quote Originally Posted by qhams View Post
      Tuesday - so today I taught a class and didn't have many come so I figured I would participate. I am definitely not in shape for this conditioning.

      15 minutes warm-up with foam rolling, stretching, and mobility.

      30 minute workout.

      Air Squats 1st set - 60 sec, 2nd set - 45 sec. 3rd set - 30sec
      with
      Flat DB Press - 1st set - 60 sec, 2nd set - 45 sec. 3rd set - 30sec

      V-Ups - 1st set - 60 sec, 2nd set - 45 sec. 3rd set - 30sec
      with
      Bentover DB Row - 1st set - 60 sec, 2nd set - 45 sec. 3rd set - 30sec

      Step-Ups 3 sets of 60 seconds
      with
      Push Press 3 sets of 30 seconds

      DB Romanian Deadlifts - 3 sets of 45 sec
      with
      Push-Ups 3 sets of 30 sec

      I used freaking 15 lb dumbbells and was spent. My muscles weren't spent just my body and breathing. I was drenched in sweat. But I would try and do as many reps as possible in strict form as I could. Seriously can't believe that weight kicked my ass. I didn't even workout later tonight because I was still tired.
      That's a great workout! Stop putting a frown face on your thread. You are trying new things and still getting yourself to the gym. Tell yourself "I can do this" be more positive about what you are able to do. You are actually posting here so you know that accountability is important.

    2. #137
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      Default Re: qhams journal

      Trixie nailed it. Now do as she says or she will kick your butt and we will all point at you and laugh about it!

    3. #138
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      Default Re: qhams journal

      Quote Originally Posted by Trixie View Post
      That's a great workout! Stop putting a frown face on your thread. You are trying new things and still getting yourself to the gym. Tell yourself "I can do this" be more positive about what you are able to do. You are actually posting here so you know that accountability is important.
      Yes ma'am. LOL I am just not where I want to be and feel embarrassed by it. I will try and be more positive. Thanks for the pep talk.

    4. #139
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      Default Re: qhams journal

      Quote Originally Posted by cybrsage View Post
      Trixie nailed it. Now do as she says or she will kick your butt and we will all point at you and laugh about it!
      Just please don't take any pictures.

    5. #140
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      Default Re: qhams journal

      Wednesday

      Flat DB Press - 40s/8 50s/8 60s/8 70s/8 80s/8 90s/7+4+2 (rest pause set) 60s/12 (burnout)

      Bench Press - 45/5 95/5 135/5 165/5 190/4 205/3 225/2 245/1 165/10

      Dip Machine - 160/10 180/8 200/8+4+4 (rest pause set) 120/25 (burnout)

    6. #141
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      Default Re: qhams journal

      Quote Originally Posted by qhams View Post
      Yes ma'am. LOL I am just not where I want to be and feel embarrassed by it. I will try and be more positive. Thanks for the pep talk.
      None of us are where we want to be. We are all works-in progress. We are all getting older and will never be 25 again. Our lives consist of many other demands on our time and bodies that don't get posted up here. You keep at it and that's what matters.

    7. #142
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      Default Re: qhams journal

      Thursday

      30 minutes of tennis hitting against wall. Surprising how winded you get from this, especially if you are decent enough to get a consistent rhythm going.

      1- arm DB Row (pronated grip) - 30/8 40/8 50/8 60/8 70/12+6+6 (rest pause set)

      V-Bar Lat Pulldown - 100/8 120/8 135/8 150/8 165/8 180/8 200/12+9+6 (rest pause set)

      Reverse EZ bar curls - 30/6 40/6 50/6 60/6 70/6 80/6+6+6 (rest pause set I didn't push it on these due to wrist twinge) V-Bar cable curl burnout - 80/20

    8. #143
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      Default Re: qhams journal

      Good job buddy. I get winded mowing my lawns don't feel bad.

    9. #144
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      Default Re: qhams journal

      Friday

      30 minute walk at lunch

      Seated Overhead DB PRess - 30s/8 40s/8 50s/6 60s/6 70s/6+3+3 (rest pause set) 45/15 (burnout)

      Tricep Pushdowns - 50/15 70/15 90/15

      Overhead Tri. Ext. Machine - 100/12 120/10 140/8

      Standing Overhead Press - 45/5 65/5 95/5 115/5 135/5,5,5

      Machine Side Lateral Raises - 60/12,12,12,12

    10. #145
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      Default Re: qhams journal

      Saturday

      Well I tried some lower body work. It went okay. I wasn't disabled afterwards.

      Goblet Squat - 40/10 50/10 60/10

      Romanian Deadlift - 35s/10 50s/10 65s/10

      1-leg calf raises (4 sec pause at bottom) - 0/5 10/5 20/5 30/5

      Back Squats - 95/5 135/5 185/5 ( this weight is so light but can't push it with my hip)

      calf raise machine 100/15 120/12 140/10

      Walking Lunges - 3 sets of 12 reps

      90/90 lift - 3 sets of 60 seconds

      30 minutes of tennis against wall

      Sunday:

      1 hour walk plus 1 hour of cleaning out the garage plus one hour or more of cutting hedges/bushes.

      Monday:

      Eagle Row - 90/10 130/10 170/10,10,10 Drop set to 130/10

      Rope Crunch - 100 3X15

      Standing Cable Row (pronated grip) - 120/10 140/10 165/10 195/10,10,15 drop set to 165/10

      Prone Cobra Incline (3sec pause at top) - 10s/12 12s/10 15s/9

      Dumbbell Curls - 10s/10 15s/10 20s/10 25s/10,10,10 - drop set to 15s/10

      Hanging Leg Raises (knees to chest) - 3X8

      Cable Curl Drop Set - 135/6 - 110/8 - 80/10

    11. #146
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      Default Re: qhams journal

      Tuesday - taught a class this morning.

      5 rounds in 22 minutes and 30 seconds

      Round:
      15 DB Front Squats
      15 Flat DB Presses
      20 Bandrows
      20 DB Romanian Deadlifts
      20 Rock Climbers each leg

    12. #147
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      Default Re: qhams journal

      Wednesday

      Flat DB Press - 40s/6 50s/6 60s/6 70s/6 80s/6 85s/6 90s/6 - drop set to 70s/8

      Bench Press - 45/5 95/5 135/5 160/5 185/6,6 205/6 drop set to 165/6

      Dip Machine - 140/6 160/6 180/6 200/6,6,12

      Tricep Pushdown - 100/15 DB Side Lateral Raises - 15s/15

    13. #148
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      Default Re: qhams journal

      qhams, looks like you are doing great! DB Presses look great along with the rest of the work you should be very happy about today. Tuesday's class looks like you got in cardio and I love that you actually give yourself credit for cleaning the garage and doing yard work. It can be hard to get extra stuff done around the house after a workout. Great to see you more positive, don't worry about your lower body work it will get there.

    14. #149
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      Default Re: qhams journal

      Quote Originally Posted by Trixie View Post
      qhams, looks like you are doing great! DB Presses look great along with the rest of the work you should be very happy about today. Tuesday's class looks like you got in cardio and I love that you actually give yourself credit for cleaning the garage and doing yard work. It can be hard to get extra stuff done around the house after a workout. Great to see you more positive, don't worry about your lower body work it will get there.
      Thanks Trixie. I believe it is time to get serious about my nutrition and start tracking macros.

      My main goals at this point is drop bodyfat, keep strength or raise it slightly, and decrease pain in hip/lower back. Now it is time for nutrition and training to reflect these goals.

    15. #150
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      Quote Originally Posted by qhams View Post
      Thanks Trixie. I believe it is time to get serious about my nutrition and start tracking macros.

      My main goals at this point is drop bodyfat, keep strength or raise it slightly, and decrease pain in hip/lower back. Now it is time for nutrition and training to reflect these goals.
      like we talked about before man. 6 out of 7 days perfect and the one day you can get ape shit wild. you can do this man
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