Qhams Training Journal

[qhams]

Hope this is okay. Mainly posting this up as a way to track my progress and keep a log.

Goal is to get back to single digit bodyfat this summer. We shall see. Matter of getting energy expenditure up and staying consistent on my nutrition.

Monday 5/2/16

Recovering from bronchitis and sinus infection.

Got an upper body workout in Saturday but hacked my brains out the rest of the day.

Back to only pure TRT 100mg/wk.

I will say the prednisone and albuterol inhaler has me wired and my appetitie is down and energy is through the roof.

Monday Workout:

Bench Press - 45/5 95/5 135/5 165/5 185/5 205/5 225/4 175/14

30 Deg. Inc. DB Press - 70s 3X8

Tricep Circuit - one round
Overhead EZ Bar Tricep Ext. - 80/8
rest 30 sec
Dip Machine - 200/10
rest 30 sec
Tricep Pushdown - 100/15

Also did some prone cobra, scapula push-ups, band scapula retractions, and other prehab exercises.

Will try and get walking in later today.

[guns01]

Re: Qhams Training Journal

good stuff q. this is a great way to hold yourself accountable and see what is and isnt working man. dont fudge it and you will do perfect man

[MOUNTAIN-MAN]

Re: Qhams Training Journal

I'll be following brother go kick some ass

[qhams]

Re: Qhams Training Journal

Monday - ended up getting an extra 30 minutes of brisk walking in.

Tuesday Workout

Eagle Row 90/12, 110/12, 130/12 150/12 170/10

Landmine Rows on T-Bar Row - 50 3X8

Circuit:
Parallel Pull-Ups 25 lbs tied to me - 3X2
30s rest
DB Curls 30s 3X8
30s rest
Rear Shoulder Raise w. Dumbbells 12s 3X8 last set did a drop set with 10s and 8s.

[Yohimbe]

Re: Qhams Training Journal

Great start brotha, I'll be following as well.

[qhams]

Re: Qhams Training Journal

______

Wednesday

AM Workout - mainly rehab movements and brisk walking

20 minutes of brisk walking

Glute Bridges - 3X10

Ball Leg Curls - 3X10

Bodyweight Squats - 3X10

Band Scap. Retraction - 3X15

Ext. Rot. Cuff - 3X15 w. 7

Scapula Push-ups - 3X10

Scapula Retraction - 3X30s

PM Workout - kept it light. Burn some calories, protect the hips

Goblet Squat - 0/10 10/10 25/10 40/10 50/10 60/10 70/10 80/10

Leg Press - 280/10 320/10 340/10 380/10

Walking Lunges - 0/10 10s/10 15s/10 25s/10 35s/10

Deadlifts - 135/5 155/5 185/5 205/5 225/5

30 minutes of brisk walking for a total of 50 minutes.

Again trying to recover from bronchitis and hip issue.

[qhams]

Re: Qhams Training Journal

______

Thursday - feeling better each day. Mucus is almost 100% clear so I believe I am on the mend.

Workout

Seated DB Overhead Press - 20s./12 30s/10 40s/8 50s/6 60s/4 70s/3 - last set did a 1 1/4 presses to emphasize the shoulder 50s/10

Standing Overhead Strict Press - 95 3X6 - went light on this.

Seated Close Grip Overhead Barbell Presses (focusing on triceps) 80 3X15 - went light. The close grip aggrevates my wrist sometimes.

Long Tricep/Shoulder Circuit - 1 round no rest except to walk from exercise to exercise
Machine Overhead Tri. Ext. 130/8
w.
Side Shoulder Raises - 25s/10
w.
Dip Machine - 220/10
w.
Circle Side Shoulder Raises - 12s/10 reps forward 10 reps backwards
w.
Rope Pushdowns - 70/15
w.
Machine Side Lateral Raises - 40/15

On top of this I did a ton of foam/ball rolling, stretching, and mobility between sets. Feel pretty good.

Will try and knock out some light cardio later this afternoon.

[MOUNTAIN-MAN]

Re: Qhams Training Journal

Keep it up bro ur in beast mode don't let anything get in ur way

[qhams]

Re: Qhams Training Journal

__________________

Thursday

PM - 30 minutes of cardio 15 elliptical and 15 brisk walking.

__________________________________________________ _________

FRIDAY

AM Workout

Lat Pulldown - 65/10 80/10 95/8 110/8 125/6 140/4

Band Pull-Ups Parallel Grip - 5X5

Farmers Walk 50-60 METER walk - 60s 3 sets

Bicep Circuit:
Close Grip Parallel Pull-Up 35lbs tied to me 3X1
rest 30s
Reverse EZ Curl - 60 3X8
rest 30s
Cable Curl 70 3X12

Front Lever Movements 3 sets 20s-30s holds

Rope Face Pulls - 40 3X12

Rear Shoulder Raises - 8s 3X10

Ab Wheel Roll Out - 1 sets of 10

Between sets I walked alot. I got 30 minutes total in.

This evening I hope to get another 30 minutes in and some rehab/stretch work in.

Side note I am down 1/2" this week on waist. Coming in around 35.25". I started this years journey around 37.5". So slowly but surely.

[qhams]

Re: Qhams Training Journal

Saturday - Cut the grass 1.5 hours. Walked around a kid festival for a couple of hours. Went for a 15 minute walk with daughter in the evening. No exercise.

Sunday - rest. Took mom out to eat. We went to a high end brunch buffet after church. I am not going to lie. I tore into it. LOL

[qhams]

Re: Qhams Training Journal

________________

Monday

AM - 25 min. brisk walking

PM - workout

Bench Press - 45/10 95/8 135/6 165/6 185/6 205/6 175/12

15 deg incl. db press - 70s/ 2X7 55s 1X10

Dips - 2X8 Dip Machine 180/ 1X12

Rope Pushdowns 125 3X12 on nautilus crossover

Rot. Cuff 50 3X10 on nautilus crossover

Scapula retraction hold 3 X 30s

35 minutes of brisk walking

[qhams]

Re: Qhams Training Journal

_______________

Tuesday

AM - 15 min. brisk walk before breakfast

AM Workout - Metabolic Conditioning Class I taught.

The following for time:

A.Burpees 21-15-9
A2. DB Push Press 21-15-9 with 25s

B. Box Jumps 6 steps each side and riser 21-15-9
B2. V-Ups 21-15-9

C. Walking Lunges 21-15-9 (each leg)
C2. DB Bent Over Row 21-15-9 with 25s

D. Rock Climbers 21-15-9 (each leg)
D2. DB Clean and Press 21-15-9 with 25s

E. DB Front Squats 21-15-9 with 25s
E2. Romanian Deadlifts 21-15-9 with 25s

I got super nauseous from the above workout. I went out to fast and that killed me. Half the class beat me. Time was 23:32. At least I burned a ton of calories. Shirt was drenched afterwards.

If I have the time and energy I will try and get a regular lower body workout later today, along with some more brisk walking.

[guns01]

Re: Qhams Training Journal

that's some serious conditioning work q. damn

[ZOOT]

Re: Qhams Training Journal

Just great man! Great way to keep track, and get feedback from this very great group of people. Keep up the good work

[qhams]

Re: Qhams Training Journal

that's some serious conditioning work q. damn

Thanks. It was very hard for me. It is 5 hours later and I still have no energy. Going to pass on strength training this afternoon. I did get another 15 min. brisk walk in at least. Gonna grill me up some ribeyes tonight. Yum!