Qhams Training Journal

[qhams]

Re: Qhams Training Journal

WEDNESDAY

Still got an aggrevated knee. It is better but not 100%. I made the mistake of doing front squats when I didn't need to and reaggrevated it.

Goblet Squat - 30/10 50/10 70/20,15,13,12 - 60sec rest between sets

Walking Lunges - 30s/12,10,8,7, - 60s rest between sets

Front Squats - 95/5 145/4 195/3 225/1 - bad idea knee pain

Ball Leg Curls 4X8 - 60s rest

Romanian DB Deadlifts 4X12 with 60s - rest 60s

Will try and either walk or do some light core work later today.

[guns01]

Re: Qhams Training Journal

looking at your pics man, i think you have made some pretty good changes. keep plugging away and you will get there

[qhams]

Re: Qhams Training Journal

looking at your pics man, i think you have made some pretty good changes. keep plugging away and you will get there

Thanks man. I have lost to much lean muscle tissue, but I have gotten leaner. Wife has started to really notice and that is always nice.

Thursday:

20 min. of brisk walking in the morning

Afternoon workout:

Seated DB Overhead Press - 30s/8 40s/8 50s/10,9,7,7,6 - only 60s rest between sets.

Standing Bar Overhead Strict Press - 115/4,3,4,4,4,4 - only 60s rest between sets

Side Lateral Raise - 15s/15,12,12,11,8
with
Rope Pushdown - 60/20,15,15,12,10 - no rest between sets just back and forth

[qhams]

Re: Qhams Training Journal

Thursday Finish - 20 minutes of brisk walking.

Friday Workout

Hanging Leg Raises - 3X8

Lat Pulldowns - 65/8 80/8 95/8 110/8 125/ 7,6,4,4,4,4, - 60s rest between sets

Parallel Pull-Ups - Band Asissted - 6,5,4,4,4,4,4,3 - 60s rest between sets

Wheel Roll Outs - 5X8

Reverse EZ Bar Curls - 40/8 50/8 60/8 70 8,8

Incline DB Curls - 20/10 25/10 30/10

Woodchops 6X10 with 30 lbs.

Slowly coming along. I noticed a vein in my oblique area. Grant it it was very faint but I have never seen a vein in oblique area. Only in my lower area around pubic area have I seen veins before, so I was kind of excited about that. LOL ...guess it is the small things in life that make you happy.

After workout I got 12 minutes of brisk walking.

Also my legs and glutes are still sore from Wednesday. Like someone beat them. LOL Knee is also still aggrevated.

If I can just tighten in the diet more I know the abs will come in.

Doing really great during the day. I definitely am getting 180+ grams of protein in every day and keeping my overall calories in check. However, i won't lie I am having some sweets at night but reaching for less caloric dense treats and keeping volume of crap down.

If I can reach 10% bodyfat i will be thrilled and at that point will be ready to start slowly adding some lean muscle tissue to my frame.

[MOUNTAIN-MAN]

Re: Qhams Training Journal

Outstanding work so far brother

[guns01]

Re: Qhams Training Journal

that's great q. progress is always motivating and a good sign you have it dialed in man

[qhams]

Re: Qhams Training Journal

Outstanding work so far brother

Thanks for the support. I appreciate it.

[qhams]

Re: Qhams Training Journal

that's great q. progress is always motivating and a good sign you have it dialed in man

Yes when I see progress it motivates me to train hard and eat better. Thanks again for all your support. Hopefully I can make everyone proud and finish with a decent transformation. I will be it a slow one . lol

[qhams]

Re: Qhams Training Journal

Friday Finish - got an additional 24 minutes of brisk walking in.

Friday night - went to a rehersal dinner. They had some good food afterwards ribs, mashed potatoes, baked beans, roll, etc.

After my first serving I was still hungry because I didn't have my afternoon snack and wife wouldn't let me go back for seconds. Said it was rude. LOL

Anyways to fill up I ate some dessert. Peach cobbler...which is normally good but I didn't like their version but still ate it because I was starving.

Even after that I was hungry so I finally went up and got me another rack of ribs and finally was full. Just sucks because I ate that nasty cobbler which was caloric dense and crap and I didn't even enjoy it.

Anyways this morning I woke up and got me a solid hour of walking in (3.75 miles). Not weight training today. Out of town and legs are still sore and I will let my knee rest some more.

Ate a clean breakfast so I am back at it.

[qhams]

Re: Qhams Training Journal

I got 45 miles in this morning doing cardio. Was puffy as crap. I drank some at the wedding and it showed.

[qhams]

Re: Qhams Training Journal

_________

MONDAY:

AM Fasted Cardio - 60 minutes of brisk walking with ECA

Late Morning Workout

Bench Press - 45/5 95/5 135/5 175/4 205/3 235/2 255/1 - nailed it!!! and weighing about 10lbs lighter than when I started.

15 Deg. DB Inc. Press - 75s/8,6,5,4,4,3 - rest 60s between sets

Dip Machine - 200/12,8,8,8,15 (last set I had like 8 minutes of rest because I had to do something) anyways the rest I only rested 60seconds.

Will try and do some prehab stuff later this afternoon.

[guns01]

Re: Qhams Training Journal

looks like a pretty good session to me q

[qhams]

Re: Qhams Training Journal

Tuesday

Woke up late and had client this morning.

So instead of an hour of brisk walking. I did 35 minutes of fast jog/walk. Got 3 miles in this time.

Workout

Eagle Row 90/10 110/10 130/10 150/10 170/10 10 10 9 10

Face Pulls - 50/10 60/10 70/10

MetCon Workout Afterwards:

3 Rounds for time:

Round 1 - 800M Run
Bent Over Bar Rows off floor - 95/12
Russian Twist - 10/20 each side
Bent Over DB Rows - 25s/20
Russian Twist - 10/20
Dumbbell Curl - 25s/10

Round 2 - 400M Run
Bent Over Bar Rows off floor - 95/12
Russian Twist - 10/20 each side
Bent Over DB Rows - 25s/20
Russian Twist - 10/20
Dumbbell Curl - 25s/10

Round 3 - 200M Run
Bent Over Bar Rows off floor - 95/12
Russian Twist - 10/20 each side
Bent Over DB Rows - 25s/20
Russian Twist - 10/20
Dumbbell Curl - 25s/10

Plus I setup the class and was jackassing all the bars, plates, etc. back and forth and walked 400M so I could mark off the turns in our run.

Later this afternoon if time permits will work on some postural movements, core, pull-ups, and maybe do some iso work on biceps.

[qhams]

Re: Qhams Training Journal

WEDNESDAY

Leg Day - I was worried because knee/hip wasn't feeling great yesterday after the MetCon workout I did.

Goblet Squat - 30/8 40/8 50/6 60/8 70/8 85/15, 12, 10, 10, 10, 8

Walking Lunges - 35s/10,8,8,8,8

Deadlifts:
135/5 with Seated Leg Curl 80/10
185/4 with Laying Leg Curl 80/8
235/3 with Ball Leg Curl 10
285/2 with Ball Leg Curl 8
335/1 with Ball Leg Curl 8
355/1 shaking all the way up but it went up and backed felt fine
....after last set immediately did drop set 285/3 then 235/5 then 185/10 - this specific set I did Romanian Deadlifts

I was spent after this last set.

May try some light cardio and rehab exercises and stretching later this afternoon.

[qhams]

Re: Qhams Training Journal

THURSDAY

Knee still not great, especially after leg workout.

Did some voodoo flossing last evening and it helped. Will do it a couple of times today and some massage.

Backing off the walking...going to Disney World soon and need legs to feel good for all the walking

Workout

Seated DB Overhead Press - 30s/8 40s/8 50s/8 55s/8 60s/8 65s/5 - drop set 55s/5 - drop set 45s/5

Shoulder Circuit:
Standing Overhead Press - 95/5 105/5 115/5
with
Wide Upright Rows to chest - 60/10,10,10
with
Machine Side Lat. Raises - 30/20, 20, 20

Tricep Pushdown - 90/10 100/10 110/12 - drop set to 90/8

Vertical Cable Rotator Cuff - 13/10,10,10

Woodchops - 30/10 40/10 50/10 60/10

Might try some rehab movements later on today.