Qhams Training Journal

[qhams]

Re: Qhams Training Journal

FRIDAY

I came off the ECA today. Didn't sleep great. Dragged all day.

Knee still aggrevated and not seeing much improvement with therapy I am doing.

Lat Pulldowns - 65/10 80/10 95/10 110/10 125/6

Pull-Ups - 5,4,4,3,3,3,3,3,2

Wheel Roll Out - 4X8

Cable Curls - 80 4X10

[qhams]

Re: Qhams Training Journal

SATURDAY

Slept better last night.

Going to Disney today. I was suppose to work legs but thought I would lay off since knee has been so aggrevated. If I roll it, voodoo floss, or massage it, then it feels better for a period of time but then comes right back. It is on the outside right where the calf inserts to the knee. If I bend my knee like deep squats or stretch my quads or do child's pose then it seems to aggrevate it.

Anyways I am going to be walking my @ss off this upcoming week,so I figured I would give it a rest.

I will be out of pocket next several days but if I get a chance will post. I do know they have some DBs and a bench where I am staying, so I may do a few light workouts, but truely I have been training consistent for months now and training about every day of the week, so it may be a good time to rest and heal.

Anyways did a total body this morning to burn some calories. Nothing heavy or to failure.

Face Pulls 4X10

Push-Ups 3X15

Incline DB Press 3X10

Incline DB Curls 3X10

Hanging Tucked Levers 3X30s

Side Lat. Raise Machine - 3X15

Prone Cobra 3X30s

Overhead Tricep Machine - 3X12

Russian Twist 3x20

I will try and eat sensible on my vacation and not go overboard.

Also I forgot to mention yesterday. My waist is down to 34.25, so I improved on what I did last year in terms of waist size. Also note this is after a week of not doing as much cardio and the past several nights eating to sloppy. I think I was leaner at one point. Anyways I will try and maintain and when I get back try to get on down to around a 33" waist. After that if I can get my knee to heal up I will start working on a mass phase.

Final note found some shorts I had from college (15 years ago) and they fit!!!!

[guns01]

Re: Qhams Training Journal

sounds like the old it band is very tight and angry man. roll the piss out of it while doing active motion as much as possible. that busts mine lose big time when it get's fired up

[qhams]

Re: Qhams Training Journal

sounds like the old it band is very tight and angry man. roll the piss out of it while doing active motion as much as possible. that busts mine lose big time when it get's fired up

Yeah rolling has helped it, but today I demonstrated a squat motion with no weight and still having pain. I may have to go get this checked out.

[guns01]

Re: Qhams Training Journal

Yeah rolling has helped it, but today I demonstrated a squat motion with no weight and still having pain. I may have to go get this checked out.

when i got mine so angry that i couldnt flex my quad, the only thing that loosened it up and made it work properly was graston work and dry needling. i had to go to the pt and have that done for about 3 months straight. i didnt know the new lady that i see now then so it took far longer than it should have. she should have had it busted loose in 1-3 sessions at most. i realize they have to make their money though haha. something i did learn from both of them is the worse thing to do is to stop working the area that's affected(that is as long as it's not damaged). they say that it makes it tighten up even more and prolongs the process.

[qhams]

Re: Qhams Training Journal

So spent a week down at Disney. Got three light workouts in 30 minutes and a mixture of strength training and stretching.

Diet wasn't great but not horrific.

Came back and was up 3/4" on my waist. It doesnt take me long to put on fat in my midsection.

Monday Workout:

Bench Press - 45/10 95/10 135/5 165/4 195/3 225/2 235/1 185/7 135/9 (this was 1 1/2 reps)

30 deg Inc. DB Press - 60s/8,8,8
with
Dip Machine - 180/10,8,10

Rotator Cuff Machine - 13/10,10,10

V-Up Hold - 5X30s

[qhams]

Re: Qhams Training Journal

TUESDAY

22 minutes of brisk walking

Workout

Cable Pullover - 40/10 60/10 80 3X8
with
Hip Swivel 5x5
with
Scapula Push-ups 5X7

Parallel Pull-Ups 5X3
with
Face Pulls 50/ 5X15

Doing some workouts from gymnasticbodies.com for something different.

[qhams]

Re: Qhams Training Journal

WEDNESDAY (I mean Thursday, just realized my days are off.) Monday I was on the road traveling back home.

So I got another upper respiratory infection that started a few days ago. I swear this is the 3rd one within a years time. Not sure what is going on with me???

Anyways I did workout:

Glute Bridges - 20/10 30/10 40 3X10
with
Snatch Grip Deadlift - 135/5 185/5 235 3X5

Ball Leg Curl 3X8
with
Romanian Deadlift - 135 3X12

Skier Squat 3x5
with
Deck Squat 3X7 - these are body weight exercises from gymnasticbodies.com
with
V-ups 3X6

Mainly doing light workouts to rest up some injuries.

[qhams]

Re: Qhams Training Journal

Friday

Still battling the up. resp. infection.

Cat Cow 5X5
with
Bent Hollow Body Hold - 45s,40s,40s,35s,35s
with
Seated DB Overhead Press - 25s/10 35s/10 50s/6 60s/6 60s/6 - drop set to 45s/6

Swivel Hip - 5X5
with
Scapula Push-Up 5X8
with
Pike Press - 4X5

Push Press - 95/6 115/6 135/5 - drop set 97/7

German Arm Swing - 5X8
with
Incline Push-Ups - 5X11

Side Lateral Raise - 15s/10,12,12,
with
Rope Pushdown - 60/15 80/12 90/10

Ext. Rot. Cuff Cable Horisontal - 13/10,8,8

Prone Cobra - 30s,35s,35s

Did all the following with some additional stretches and ball rolling in 45 minutes. Was drenched afterwards.

Again I am just doing some basic lifts combined with a gymnasticbodies workout routine I am trying.

[qhams]

Re: Qhams Training Journal

Been off the wagon for a few weeks now. Still trying to train some but with golfers elbow and knee tendonitis its hard to train hard. Diet has been lacking as well, mainly in the evening.

I have put on about an inch in my waist. Got to get this under control.

Anyways thinking of doing PT for knees. Got the script just need to make appointment.

Workout for today below. It isn't much.

1-arm DB Row - 20/10 30/10 40/10 3X10 with 50

Rear DB Shoulder Raises - 12s/8 10s/10 8s/12

Face Pulls - 125 3X10

Hanging Leg Raises - 3X10
with
Rope Crunch 100X20

Dumbbell Curls - 15s 3X15

Prone Cobra 3X45 sec.

Flared up my elbow some but wore a support brace that did helped and avoided alot of movements and used light weight.

[qhams]

Re: Qhams Training Journal

Wednesday

Tried working legs today with emphasis on Quads. Limited exercises due to tendonitis in knee.

Goblet Squat down to bench - 10, 30/10 45/10 55/10 65/10 75/10 85/12,12,12

Sled Push - 75/Down and Back, 115/ Down and Back, 165/ Down and Back - Down and back is around 60 meters

Step-Offs - 10/15,15,15

Leg Press - 260/15 300/15 - ran out of time

Russian Twist - 5X15 each side with 5lb

[qhams]

Re: Qhams Training Journal

Thursday

45 deg incline db press 25/12 35/10 50/8 60/6 70/4 80/4 55/8 (1.5 reps, so 16 reps in lower position)

Pike Press using bars 3X5

Side Lateral Raises 20s/8,8, 12s/15

Overhead Tricep Machine 90/15 100/15 110/15

Hanging Leg Raises 3X12
with
Toe Crunch - 10/ 15,12,12

Afternoon cardio 10 min elliptical 4 min tabata on bike and 12 minutes of brisk walking

[IRON-GAME]

Re: Qhams Training Journal

Nice job brutha

[qhams]

Re: Qhams Training Journal

Friday

So elbow is still angry as hell.

Today was back day and had to work around it.I couldn't do one single pulldown motion, it is that bad.

Cable Pullovers 60/15 80/12 100/10 120/8

Cable Woodchops High to Low 3X12 with 50

Nautilus Pullover Machine 60/15 85/12 100/10

Side Plank 3X30s

Rear Shoulder Raise - 12s/8,8 8s/15

Russian Twist - 8lb ball 3X25 each side

Prone Cobra - 3X50s

Reverse EZ Curl - 3X15 with 30 (yes this is pathetic but at least I was able to do some type of curl motion and get some blood flow going)

Vertical Rotator Cuff Cable - 3X12 with 13lbs.

Tabata Method (4 minutes , 20on/10off X 8) - did a mixture of things body weight squats, rock climbers, dumbbell swing, side lunges, burpees, etc.

[qhams]

Re: Qhams Training Journal

Monday - still working around injuries.

Flat DB Press - 30/12 45s/10 60s/8 70s/6 75s/6 85s/6

Bench Press - 165/8 - felt weak on this and elbow didnt love it

Dip Machine - 200/12

30 degree incline db press - 60s/12

Rope Pushdowns - 80/15+8+6 - 30s rest between sets

V-Ups - 17+8+5 - 30s rest between sets

Pec Dec - 80/12

Ball Core Circuit:
Ball Pikes - 10
Ball Knee Pull-Ins - 10
Ball Plank - 10sec.