Qhams Training Journal

[qhams]

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

I appreciate it man.

[qhams]

Re: Qhams Training Journal

____________

So Tuesday night I went ape shit and ate everything. Grilled me some tender bone in ribeyes, wife made mashed potatoes and roasted veggies, and then pounded out several papa murphys cookies.

Wednesday

AM Cardio - 30 min. of brisk walking

PM Workout - Back

Eagle Row - 90/12 110/12 130/10 150/10 170/8 190/8

Back Circuit: (rested 2 min. between circuits)
Snatch Grip Rack Pulls from knee height - 185/6,8,10
with
Face Pulls - 50/12 60/12 70/12
with
Standing Cable Row - 120/15 135/15 150/15

Grip Circuit:
Parallel Pull-Ups - 5X5,5,5,4,3
with
30 Meter Farmers Walk - 70s for 6 sets

Abs:
1 set of side crunches 15 each side
1 set of V-Up Hold 40s
1 set of Rope Crunch - 100/15
1 set of Hanging Leg Raises - 12
1 set of Dead Bugs - 15 each side
1 set of Planks - 40 sec

Also got an additional 10 minutes of walking in between exercises.

Will try and get an additional 20 minutes in before days end AND work some biceps and rehab work in.

[guns01]

Re: Qhams Training Journal

nothing wrong with going ape shit once or twice a wk in the kitchen at all man. just like we spoke about before it's the other days that if you stay on point that make your money

[qhams]

Re: Qhams Training Journal

Thanks for the support Guns. Your right gotta keep those cheats to a minimum and pick up where I left off the next day or meal.

Taught a circuit class tonight and finished my Wednesday with the following:

Rowing Machine 3 sets of 1 minute all out sprint,

DB Curls 25s 3X10

Hammer Curls 25s 3X10

Band Scapula Retraction Hold - 3 X 30sec.

[Rake]

Re: Qhams Training Journal

Thanks for the support Guns. Your right gotta keep those cheats to a minimum and pick up where I left off the next day or meal.

Taught a circuit class tonight and finished my Wednesday with the following:

Rowing Machine 3 sets of 1 minute all out sprint,

DB Curls 25s 3X10

Hammer Curls 25s 3X10

Band Scapula Retraction Hold - 3 X 30sec.

Cracks me up how we call them cheats. It is part of a body building diet. Need to shock our metabolism so we burn fat on the low carb days. I was just talking to a friend the other day and we agreed we eat whatever we want just not everyday. Trixie and myself are taking the hottest chick in the gym to Heart Attack Grill Saturday and eat like crazy. Then back to stagnant diet. We will loose 1 or 2 lbs.

[qhams]

Re: Qhams Training Journal

______

Thursday

1st Workout

Seated DB Overhead Press - 25s/10 35s/8 45s/6 50s/5 55s/5 60s/8

Shoulder Circuit:
Standing Overhead Press - 105/ 3X5
with
Arnold Presses - 35s/10,8 30s/10
with
DB Side Lateral Raises 10s 3X20


2nd Workout

Seated Close Grip Overhead Press 45/10 75/10 95/10 105/10 115/10 135/10

Tricep Circuit:
Seated Close Grip Overhead Press 145/ 3X5
with
Seated Overhead Tric. Ext. 110/10,7 100/10
with
Rope Pushdown - 50/ 3X20

Rot Cuff elbow elevated 7lbs 3X20

[qhams]

Re: Qhams Training Journal

Side note from Thursday I did 30 minutes of brisk walking. I forgot to include that.


FRIDAY FUN DAY, CUZ ITS LEG DAY

Tweaked my tendon or ligament around my knee earlier in the week doing a workout. It has healed with manual massage the past few days but I could tell it still wasn't 100% so I didn't push it to hard on squats and laid off lunges. I did a bunch of those earlier in the week anyways.

Goblet Squat - 25/10 35/10 45/10 55/10 65/10 70/10 75/10 80/10

Quad Circuit:
Front Squat 3X 115/6 125/6 135/6
with
Leg Press - 320/12 360/12 400/12
with
Leg Ext. - 110/ 3X25 (this was very painful )

Hamstrings:
Deadlift 135/5 with Seated Leg Curl 70/10

Deadlift 185/5 with Lying Leg Curl 80/8

Deadlift 235/5 with Ball Leg Curl 10 reps

Deadlift 275/1 with Romanian Deadlifts 135/15

Will try and get around 30 min. of brisk walking in this afternoon if possible.

Also I did a ton of stretching, foam rolling, and mobility drills before and between sets. I just never list any of this stuff because of how much I do. It would take forever to type all that out. LOL

[qhams]

Re: Qhams Training Journal

Saturday:

Lat Pulldowns - 65/12 80/12 95/10 110/10 125/8 140/5

Parallel Pull-Ups
1st set - Band/6
2nd set 25/1
3rd Band 6
4th 25/1
5th Band 6

Farmers Walk 60 Meter - 50s 3 sets
with
Rope Cable Pullovers - 85 3X12

Incline DB Curls - 15s 3X12 - focus on form
with
Tucked Front Lever - 30s hold, 20s hold, 20s hold

Reverse EZ Curls - 50/12 60/10 70/8
with
Rear Shoulder Raises - 8s 3X10
with
Wheel Roll Outs 3X6

Band Scap. Retraction Holds 3X30s

[gusto77]

Re: Qhams Training Journal

Love the conditioning work you're doing. I need to kick up my burpees and such.

[qhams]

Re: Qhams Training Journal

Sunday - rest

So not gonna lie past 5-6 days diet in the evenings has been horrible. I lost my progress I made going from 35.25 to 35.75. Even though I got 6 training sessions in this week plus a fair amount of cardio. A perfect example of how key diet is.

Going to really dial in the nutrition this week. Also I start some ephedrine and caffeine. Hoping the EC will suppress appetite and crank up metabolic rate.

Monday Workout:

Flat DB Press - 35s/10 50s/8 60s/6 70s/5 80s/5 85s/5 90s/4 75s/12 - felt weak today...didnt eat enough good nutrition and lack of sleep affected me I believe

Bench Press - 135/5 175/4 205/3 225/2 245/1 185/9 - felt pretty good on these.

Dips - 25/8,8 Dip Machine - 180/15

Overhead Carries - 35s/60M walk, 40s/60M walk, 45s/60 M walk

Push-Ups (one foot elevated) - 25 reps

20 Min of brisk walking so far.

Will do rehab and more brisk walking this afternoon.

[qhams]

Re: Qhams Training Journal

_______________

Monday

PM Workout

36 minutes of a mixture of elliptical, brisk walking, and stairmaster

Along with postural correction movements (12 sets total) + stretching.

The dang ECA is making my body cramp up like crazy. I took some electrolyte tabs after my workout but still cramping.

[qhams]

Re: Qhams Training Journal

_____________

Tuesday

Morning Workout:

Eagle Row - 90/8 110/8 130/8 150/8 170/8 190/8 210/4

Landmine Row - 25 4X10

Parallel Pull-Ups 25lbs tied around me - 3X2
with
Dumbbell Curls - 3X10 with 25s
with
Face Pulls 50lbs 3X12

10 minutes of brisk walking.

___________________________________________

2nd Workout

20 minutes of brisk walking

3X15 of Rear Shoulder Raises with 5s

3XFront Lever Tucks 30s

3XProne Cobra 40sec

1 X 20 each side of dead bugs
1 X 10 Hanging Leg Raises
1 X 30 each side Russian Twist w. 6lb ball.
1 X 30sec Supermans
1 X 30sec Hollow Core

20 minutes of brisk walking.

I still want to get 30 more minutes of brisk walking plus some rolling and stretching in.

[qhams]

Re: Qhams Training Journal

3rd workout for Tuesday 20 min of elliptical and 10 min of brisk walking. Get Er Done

[qhams]

Re: Qhams Training Journal

________

Wednesday

Knee Pain still from a week or so ago, so I took it easy. It mainly is pain on outside of, where calf inserts into knee. When I stretch my quad or go deep into squat is when the pain occurs.

Parallel Light Squats - 3X12 with 75lbs

Ball Leg Curls 3X10

Reverse Lunges 3X15

20 minutes of brisk walking

Workout 2
Deadlifts - 135/5 165/5 185/5 235/5 255/3 285/2 (strip set 335/1 285/2 235/4 185/5 and then romanian deadlift 135/17

25 min. of brisk walking

[qhams]

Re: Qhams Training Journal

_________

Thursday - knee feels better today....so far. LOL

Shoulders Workout:

Seated Overhead DB Press - 25s/15 35s/12 45/s10 55s/8 65s/6 and then 1 1/2 reps focus on bottom part of lift to emphasis shoulder 50s/6

Standing Strict Overhead Press - 65/8 85/6 105/4 125/2 (STRIP SET 145/1, 125/2 105/4 85/6 85/6 45/15)

Seated Close Grip Overhead Press (emphasis triceps) - 65/15 85/12 105/10 125/8 145/6 (STRIP SET 155/6 and then 115/8)

35 minutes of brisk walking.

Going to do isolation and more brisk walking later today.