Qhams Training Journal

[guns01]

Re: Qhams Training Journal

working around injuries is about all we can do q. if it hurts find a new angle or movement to replace it and keep moving

[Dzone]

Re: Qhams Training Journal

Hope those tendons are feeling better. Good job!

[qhams]

Re: Qhams Training Journal

Tuesday

1-arm DB Row 20/12 30/10 40/8 50/8 55/8 60/8

DB Rear shoulder Raise - 15s/6,6, 10s/12

Face Pulls - 80/8,8 60/15

Woodchop Iso Holds 3 reps 10s hold each rep. 5 sets total

Circuit
Bent Over EZ Bar Row - 85 4X20 - no rest
with
Ball Russian Twist - 12 4X20 - no rest

[qhams]

Re: Qhams Training Journal

Hope those tendons are feeling better. Good job!

Very slowly. I either really aggrevated them or my health issues are reemerging.

[qhams]

Re: Qhams Training Journal

working around injuries is about all we can do q. if it hurts find a new angle or movement to replace it and keep moving

Yeah doing my best to work around things. Sucks when multiple issues are occuring (knee and elbow).

[qhams]

Re: Qhams Training Journal

Wednesday - Leg Day

Legs went pretty good today.

Circuit #1
Glute Bridges - 0/5 20/5 30/5 40/5 50/5 60/5
with
Deadlifts - 135/5 185/5 235/5 255/5 275/6
with
Goblet Squat - 25/10 40/10 50/10 60/10 70/10 80/10 85/10 90/15 (couple of extras with the romanian deadlift)

Romanian Deadlift - 185/ 8 8 and 135/ 15

Step-Offs (trying to build up VMO) - 20lb 3X10
with
Hanging Leg Raises - 10,8,6 (knees up to upper chest trying to be parallel with floor)

Ball Leg curls 3X8
with
Rope Crunches 120/ 8,8 and 100/15

Sled Push - 40sec on 40sec off (4 ROUNDS) with sled plus 135lbs- felt these

[qhams]

Re: Qhams Training Journal

Thursday

Took an old celebrex (powerful antiinflammatory) last night. Tendonitis seems a bit better today. It has been getting better just slowly.

Shoulders

Seated Overhead DB Press - 25/12 35s/10 45s/8 55s/6 65s/ 3X4 and 50s/11

Pike Press - 3X6

Side Lateral Raises - 20s on 10s off 4 times 12s/13,12,12,10 = total of 47 reps

Walking Overhead DB Press 45 meters - 40s - 3 rounds

Rope Pushdowns - 155 3X15
with
Horizontal Cable Rotator Cuff - 35 3X15

So far today I have gotten about 30 minutes of walking in. Trying to slowly add this back into my routine.

[qhams]

Re: Qhams Training Journal

Friday

All I have to say is damn celebrex works. Two nights of taking it and my pain is down alot. Not taking it tonight and give body a break from it. Mom had a stroke taking this long term years and years ago.

Rope Pullover - 65/15 85/12 105/10 125/8
with
Snatch Grip High Pull - 45/10 65/8 95/6,6,6

Nautilus Pullover - 95/10 110/10 125/10
with
Snatch Grip Deadlift (used 2 step blocks each side to elevate. 185/5 205/5 225/3 245/1

Eagle Row - 70/15 90/15 110/15 - was excited to do these pain free

MetCon circuit afterwards 10 rounds starting with 10 reps, each rep drop a rep until I get to 1. totals 55 reps each movement. Did the following in 14:09

-Burpees
-Walking Lunges
-45lb plate row to chest
-Push-Ups
-Russian Twist with 15lb ball

[qhams]

Re: Qhams Training Journal

Monday

Flat DB Press - 35s/12 45s/10 55s/8 65s/6 75s/4 85s/4 90s/5

V-Ups - 20+10+8

Bench Press 165/8,8

Dip Mach 200/12,12

Ball Pikes -12

Ball Knee Pull-ins - 12

Ball Plank - 50s

Rope Pushdown - 90/15+8+5

Pec Dec - 80/15+8

[qhams]

Re: Qhams Training Journal

Tuesday - golfers elbow flared up still but slowly healing

1-arm DB Row - 30/15 40/12 50/10 60/8 65/8 70s/8

Rear Shoulder Raises - 8s 3X15

Face Pulls - 70 3X12

Woodchops High to Low - 60 3X10

[qhams]

Re: Qhams Training Journal

Wednesday

Glute Bridges - 20/15 40/12 60/10 80/8

Bench Goblet Squat - 35/10 50/10 65/10 80/10 90/10,10,10

Snatch Grip Deadlift - 135/5 185/4 205/3 235/2 285/3

Bulgarian Squat - 20/10 25/10 30/10

Step-Offs - 25 3X12

Seated Leg Curls 70 3X12

[qhams]

Re: Qhams Training Journal

Just making a note for myself. On goblet Squat it was 90/3X12

Wednesday

Glute Bridges - 20/15 40/12 60/10 80/8

Bench Goblet Squat - 35/10 50/10 65/10 80/10 90/12,12,12

Snatch Grip Deadlift - 135/5 185/4 205/3 235/2 285/3

Bulgarian Squat - 20/10 25/10 30/10

Step-Offs - 25 3X12

Seated Leg Curls 70 3X12

[qhams]

Re: Qhams Training Journal

Wednesday - also forgot to add in Romanian Deadlifts 225/6,6 185/12

[qhams]

Re: Qhams Training Journal

Friday

So I skipped Thursday. I had no energy and poor sleep. So I took an off day.

Today I slept good but I am dealing with a mess. A black aerosol paint can exploded in garage and made a huge mess.

Anyways here is the workout today.

Shoulders

Seated Overhead DB Press - 25/12 35s/10 45s/8 55s/6 65s/4 75s/2 and 50s/15

Circuit:
Pike Press using Parallel Bars - 3X5
with
Explosive Overhead Medicine Ball Throw - 12/10 15/10 18/10
with
Standing Barbell Overhead Press Rotating between in the front and behind head. 45/8F+8B - 3 sets

Side Lateral Raises - 25s/6,6,6 15s/15
with
Seated Overhead Tri. Ext. Machine - 130/6,6,6 110/12

Walking Overhead DB Press 30 Meters 4 sets using 45s

Hanging Toe to Bar Touches - 3X8
with
Rope Crunch - 135/12,12,12,
with
Ext. Rot. Cuff Horizontal - 13/12,12, and 7/25
with
Horizontal Cable Rotator Cuff - 35 3X15

[qhams]

Re: Qhams Training Journal

Saturday

Rope Cable Pullover - 70/10 90/8 110/8,8,8

High Snatch Grip Rack Pulls - 45/10 65/8 85/6 105/4 125/2

Nautilus Pullover 140/8,8,8

Snatch Grip Deadlift from knees - 185/8,8,8

Front Squat to Bench - 45/15 65/12 95/10 115/8 135/6 155/6 185/4 205/2