Qhams Training Journal

[guns01]

Re: Qhams Training Journal

looking like you are tearing it up pretty good q

[qhams]

Re: Qhams Training Journal

looking like you are tearing it up pretty good q

Thanks man. I am definitely doing better on daily cardio and not over indulging at night.

Loving this ECA. I haven't touch this crap in 5-6 years. I am going to crash when I finish it. LOL

NOTE: Thursday I got my additional 25 minutes of cardio in, so I got a total of an hour yesterday.

Friday:

Had clients this morning so no cardio or workout this morning. I did teach a mobility/stretch class.

Afternoon Workout

Lat Pulldowns - 65/8 80/8 95/8 110/8 125/8 140/6 Burn out set wide grip 80/15

Hanging Leg Raises to upper chest/face - 7X5

Parallel Pull-Ups -
1st set - 3
2nd - 10/2
3rd - 20/1
4th - 6
5th - 3
6th - 10/3
7th - 20/2
8th - 45/1
9th - 8 then attached bands and cranked out 6 more

Rope Crunch 100 lbs 9X12

Reverse EZ Curl - 50/15 60/12 70/10
with
Front Lever Tuck - 3X20sec
with
Vertical Rotator Cuff Cable - 11.5 3X12

Incline DB Curl - 20s 3X10
with
Farmers Walk - 50s 60 Meter
with
Wheel Ab Rollouts - 2X7

35 minutes of brisk walking in.

[guns01]

Re: Qhams Training Journal

i got a good fat burner powder you can switch to after you are done. remind me and i will get you the name of the product and it's actually really cheap

[qhams]

Re: Qhams Training Journal

i got a good fat burner powder you can switch to after you are done. remind me and i will get you the name of the product and it's actually really cheap

Cool. Thanks man. I will shoot you a PM when I am finished up.

[qhams]

Re: Qhams Training Journal

Saturday

So went to chiro yesterday. Said my knee issue is tendonitis and my calf were really tight. He stripped them out for me...painful.

No ECA today so I am dragging a little bit.

I ate a nice cheat meal last night....pizza of course.

So with low energy and a bummed knee I did walking and a light leg workout. I wont even mention the weight as there is no purpose LOL

60 minutes of brisk walking

Abdunction Machine - 3 X25
Adduction Machine - 3X25
Leg Press 3X25

Leg Ext 3X15

Rom. DB Deadlifts 3X12

Wall Holds 3X30s

Glute Bridges 3X15

3 sets of core, different exercises.

3 sets of scapula retraction holds

With the above was stretching and foam rolling.

Tomorrow is off day, so I plan on taking it easy. Then back at it Monday.

[qhams]

Re: Qhams Training Journal

Sunday - rested and recovered

So this weekend diet was on point at times but i did fudge some.

However I woke up today (Monday) and can tell visually I am leaner. Will do some pics and measurements at the end of this week.

No ECA for the weekend back on Monday morning.

Monday

AM Brisk walk before breakfast 26 minutes.

PM Workout

Flat DB Press - 35s/10 50s/8 60s/6 70s/6 80s/6 90s/6 100s/2 (sloppy reps but they got up there on their own, no spot) 80s/8 for burn out set

Bench Press - 135/5 165/4 195/3 215/3 225/2 (almost got 3 but got stuck at lockout) 185/8 - didn't rest enough in a hurry

3 sets of 45s hold for band scapula

Additional 11 minutes of walking and as always rolling and stretching between sets.

[qhams]

Re: Qhams Training Journal

Monday Finish - 24 minutes of additional cardio for 60 min total for the day

Tuesday

30 min of brisk walk before breakfast

MetCon Workout

3 rounds of the following:
200 Meter Run
8 Deadlifts 135
12 DB Bentover Rows with 40s
20 Romanian Deadlifts with 40s
15 Push-ups
12 Push Presses with 40s
20 Wall Ball Throws with 18

After three rounds of that this was the finisher: (one round only and it was plenty)
100 Meter Farmers Walk with 40s
100 Meter Overhead Carries with 40s

Took me 27 minutes to do this and about died. We were outside and it was upper 80s and humidity has been on the rise.

[qhams]

Re: Qhams Training Journal

____________

Wednesday

30 min. of brisk walking this morning.

So everything was sore today, except quads, biceps, and core.

Knee is still healing. I think it was a combo of new shoes that suck and I was doing laps in gym which circular patterns put strain on outside of knee.

That being said I took it easy.

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

Sled Push 30 M back against it. 30M hands in front pushing. 165 plus wt. of sled 5 rounds

Quad Circuit
Walking Lunges 3X12
Leg Press 3X15
Leg Ext 3X12

Front Lever Hang 3X30s

Hang Leg Raise 3X8 to upper chest

Ham Curl 3X12,10,8

Cab Curl 3X12

[qhams]

Re: Qhams Training Journal

_________

Thursday

Had client this morning and been busy the rest of the time, so no cardio as of yet.

Workout:
Seated Overhead DB Press - 25s/5 35s/5 45s/5 55s/5 65s/5,5,5 50s 7 reps of 1 1/2 reps.

Standing Overhead Strict Press - 95/5 115/5 125/5 - - - Push Press 95/12

Seated Close Grip Overhead Press to hit triceps - 95/5 115/5 145/5 165/5 - drop set 115/8

Ran out of time. Will try and finish later with some cardio.

[qhams]

Re: Qhams Training Journal

__

Thursday

2nd Workout

Side Shoulder Raises 12s/15 15s/12 20s/10 25s/8
with
Dip Machine 140/8 160/8 180/8 200/8
with
Tricep Pushdown 70/10,10,10,10

Upright Rows 50/10 50/10 60/10
with
Ext. Rot Cuff 7/15 11/12 15/8

Got 23 minutes on elliptical

[qhams]

Re: Qhams Training Journal

___FRIDAY___________

bef3.jpg 000_6467.jpg 000_6491.JPG

bef5.jpg000_6465.jpg 000_6492.JPG

000_6494.jpg 000_6495.JPG

[qhams]

Re: Qhams Training Journal

________

MEASUREMENTS

Disappointed. I have lost to much lean muscle tissue. Of course only on TRT right now and running ECA past two weeks.

Probably to much cardio or not enough protein/calories.

Day time meals are on point. Night time meals are better than they were but could be tighter. Weekend meals could be tighter and cleaner as well. Guess I am going to have to clean it up.

Weight - 178.2 172.2 166.9
Bioimp - 15.7% 14.3% 12.6%

Upper Right Arm - 15.5 15.5 15.5
Upper Right Calf - 15 15 14.75
Chest - 42 41.5 41
Up Right Thigh - 24.5 24 23.75
Ab @ belly butt - 37.5 35.75 34.9

Calipers
Chest - 13 10 9.5
Ab - 28 24 21
Thigh - 10.25 10.5 11 - went up slightly?

BodyFat via Calipers - 16.2% 14.25% 13.4%
Lean Body Mass - 149.3 147.7 144.6 - that is 5lbs of muscle lost.
Fat Mass - 28.9 25.5 22.3 - that is only 6.5 lbs of fat lost. Not horrible but the fact I lost almost a 1:1 ratio of muscle to fat SUCKS!!!

Back to the drawing board. I have about 2 more weeks before blood work and labs done at doc office. I am hoping to get an additional half to full inch off waist. That should put me close to 10-11%. At that point maybe back on some gear? I want to get some mass added to this frame.

This is the smallest in terms of weight I have been in like 10 years. LOL

Below is a picture from about 8-9 years ago what I looked like in shape. I want to get back to this shape and then some.

b.bmp b2.bmp b3.bmp

On a positive note most of my major injuries and issues are staying for the most part at bay and been able to train consistently. Of course with the extra cardio I had some knee aches and pains but I think I have resolved those.

.

[qhams]

Re: Qhams Training Journal

Friday Workout

Deadlift 135/5 185/4 235/3 285/2 335/1 355/1
with
Leg Curls 5X10

Parallel Pullups - 5, 25/3 45/1 - with band 10 reps

Wide Par. grip pulldowns strip set cant remember weights and reps

Cut grass for about an hour push mower.

[qhams]

Re: Qhams Training Journal

MONDAY

30 deg inc,.db press 25s/6 40s/6 50/6 60/6 70/6 75/6,6 60/12

Bench Press 185/5,5,5
superset with
15 deg db press 50s/12,12,12

Dip Machiine - 200/8,8,8
with
Tricep Pushdown - 70/15,15,15

Side Lat. Raise light - 10s/15,15,15
with
Ext Rot Cuff Horizontal - 13/10,10,10
with
Overhead DB Carry - 30s,/60M 35s/60M 40s/ 30M 30M

100M Sprint 5 rounds with walk backs
22 min of cardio total

[qhams]

Re: Qhams Training Journal

TUESDAY

Forgot to mention I had to buy some new shorts yesterday as all my old pairs are falling off me. Guess that's good.

Workout #1 - metabolic conditioning. Did it outside 90 plus humidity. Soak my shirt.

Circuit #1 - 3 rounds
250 Meter Run
with
60 seconds of push-ups

Circuit #2 - 3 rounds
Deadlifts for 60 seconds 135lbs
with
DB Push Press - 60 seconds using 25s

Circuit #3 - 3 rounds
Wall Ball Throws - 15lb for 60 seconds
with
Bent Over Bar Rows 115lbs for 60 seconds

Understand I didn't lift for a full 60 seconds. I would squeeze out 10-15 reps rest 10 sec and try and squeeze out a few more.

__________________________________________________ __

Workout #2

Eagle Row 90/8 110/8 130/8 150/8 170/8,8 130/15

Hang Leg Raise 4X8
with
Rope Crunches 4X15

DB Rear Shoulder Raises 3X10 with 10s
with
Hammer Curls 3X6 with 35s and 1X12 with 25s

Face Pulls 3X12 with 50
with
Cable Curls 90/8,8, 60/15

Prone Cobra 3X30s

Planks 3X30s