Qhams Training Journal

[qhams]

Re: Qhams Training Journal

Monday

Flat DB Press - 35s/15 45s/12 55s/10 65s/8 75s/6 85s/4 95s/4

Bench Press - 165/8,8,8

Dip Machine - 240/7+4+4 - rest pause set

V-Ups 3X20

This is all the time I had today.

[qhams]

Re: Qhams Training Journal

Tuesday

1-arm DB Row - 35/15 45/12 55/10 65/8 75/6 80/4

Rear Shoulder DB Raise - 3X12 with 10s

Face Pulls - 145 3X12

All I had time for today. Hope to get some walking in later and core work.

[guns01]

Re: Qhams Training Journal

nice solid back work with no lower back stress at all man

[qhams]

Re: Qhams Training Journal

nice solid back work with no lower back stress at all man

Thanks man. Golfers elbow still flared. Getting better but still have issues. The warmer it gets the better it feels. The first sets are not pleasant then I get warm and it becomes semi-tolerable depending on the movement.

[guns01]

Re: Qhams Training Journal

Thanks man. Golfers elbow still flared. Getting better but still have issues. The warmer it gets the better it feels. The first sets are not pleasant then I get warm and it becomes semi-tolerable depending on the movement.

order you a bottle of either the artic balm or screaming hot toast to put on before training. helps a boat load man

[qhams]

Re: Qhams Training Journal

order you a bottle of either the artic balm or screaming hot toast to put on before training. helps a boat load man

Thanks man. I have some Sombra gel from my chiro but I always forget to put it on. LOL alot of good that does.

[qhams]

Re: Qhams Training Journal

Wednesday

Goblet Squat to Bench - 25/5 35/5 45/5 55/5 65/5 75/5 85/5 95/5 100/8,8,8,12

Glute Bridges - 30/8 50/8 70/8 90/8

Deadlift - 135/5 185/4 235/3 285/2 Cluster Set 305/1,1,1,1,1,1 - Only 10sec rest between reps. 235/12

Step-Offs - 25/12,12,15

Seated Leg Curl - 90/8,8 70/15

Bulgarian Squat - 40 3X12

[qhams]

Re: Qhams Training Journal

Thursday - rested. Had no energy, so I listened to my body.

Friday - slowly but surely elbow is getting better. Good days and bad days but on an upward trend...just slow.

Workout - did Thursdays and Fridays workout today.

Rope Cable Pullover - 60/15 70/15 80/12 90/12 100/12

Seated DB Overhead Press - 30/10 40/10 50/8,8,8

Nautilus Pullover - 125/8,8, 110/15

Pike Press using handles on the group 6 sets of 3 reps

Wall Ball Throws - 18lb. 1 set of 20 reps

Rotating In Front and Behind Neck press Standing - 85 lbs 3 sets of 5 reps each way front and back.

Cuban Press - 30/6,6, 20/12

30M Overhead Carry - 50s - 2 sets
with
30M Farmers Walk - 50s - 2 sets

Side Lateral Raises - 12s 3X15

Rope Pushdowns - 80 3X12

Wide Bi Lateral Lat Pulldowns on Cable Crossover - 25 2X15 - elbow still not crazy about pulling motions.

[qhams]

Re: Qhams Training Journal

Saturday

Light Leg Day

Front Squat to Bench - 45/15 95/12 135/10 155/8 185/6 205/4 235/2

Lying Leg Curl - 50/10 60/10 70/10 80/8 90/8 100/6

BW Squat - 30 reps

Walking Lunges - 30 reps

Step-Ups = 25 reps each leg

Snatch griip Romanian Deadlift - 45/15 65/15 95/15 115/15 145/15

Thats all folks.

[qhams]

Re: Qhams Training Journal

Monday

Lower volume today.

Flat DB Press - 35s/15 45s/12 55s/10 65s/8 70s/6 80s/6 90s/6

Bench Press - 175/8

Dips - 11

Pec Dec - Drop Set - 90/6-80/3-70/3

Overhead EZ Bar Tricep Ext. - 70/10

Band Scap. Retraction - 3X30s holds

V-Ups 6X10

[qhams]

Re: Qhams Training Journal

Tuesday

Ran short on time this morning so broke up workout. Elbow is getting better but still very tender.

1-arm cable row - 110/20 140/15 170/12 200/10 230/8 245/6,6,6 170/15

Dumbbell Rear Shoulder Raises - 10s/15 12s/12 15s/10

2nd WORKOUT
Standing Cable Row 230/20,20,20,20
with
woodchop - 100/10,10,10,10
with
Rock Climbers 4X20 (each leg)

Hanging Clean (just learning to do these) - 45/10 65/8 95/6 115/4 135/2
with
1-arm landmine rows using tbar - 4X10
with
Russian Twist - 5 lb plate 4X10 each side

[qhams]

Re: Qhams Training Journal

Wednesday

Goblet Squat to Bench - 35/10 50/10 65/10 80/8 95/8 100/7,7,7,7,7
it was superset with
Glute Bridges 40/15 50/15 60/15

Bulgarian Squat - 45/8 50/5 55/8

Deadlift - 135/5 185/4 235/3 285/2 335/2

Step-Offs - 30/10,10,10,10

Walking Lunges - 30/15

Knee got aggrevated a little bit.

[qhams]

Re: Qhams Training Journal

Thursday

Seated DB Overhead Press - 25/12 35s/10 45s/8 55s/6 65s/(cluster set 2,2,2 - 10s rest between each set) X 2. 50s/12 (burnout set)

Infront/Behind Neck Standing Press - 95/3,3,3 (3infront and 3 inback). 65/8

Side Lateral Raises DB - 20s/10,10 10s/20

Rope Pushdown - 90/10,10 60/20

Hanging Toe to Bar Touches - 9,8,6

Explosive Ball Throw Straight Up - 12/5 15/5 18/5

Woodchop - 60/8,8 30/20

Vertical Cable Rotator Cuff - 13/12,12,12,

[guns01]

Re: Qhams Training Journal

man if i did toe to bar touches i would be crippled or fall off and cripple myself as well lol. your tearing it up again it looks like. those bad boys should help decompress your back pretty good also

[qhams]

Re: Qhams Training Journal

man if i did toe to bar touches i would be crippled or fall off and cripple myself as well lol. your tearing it up again it looks like. those bad boys should help decompress your back pretty good also

I also don't have all the muscle mass you do. LOL

Body is slowly healing up. Getting the itch to run a cycle, but trying to stay patient and more importantly become injury free again. LOL

Thanks for checking in on me.