Qhams Training Journal

[qhams]

Re: Qhams Training Journal

Friday - back

Rope Cable Pullover - 60/10 80/10 100/10 120/10
with
Bi-Cable Lat Pulldown - 155/10,10,10,10 - first time doing full lat pulldowns. Couldn't use 100% full range but enough to get a pump going without killing elbow.

Nautilus Pullover - 95/10,10,10
with
Face Pulls 70/10,10,10

Dumbbell Pullovers - 12s/12,12,12 - super light just for stretch
with
Dumbbell Curls - 5s/20,20,20 - yes 5s LOL slowly easing back into bicep iso work as this aggrevates the elbow.

That's all folks. Did a bunch of stretching as well. Light day.

[qhams]

Re: Qhams Training Journal

Saturday

Bodyweight Squats 3X15

Hanging Clean - 45/10 65/10 95/8 115/6 135/2,2,2,3,3

Wide Grip Romanian Deadlift - 45/10 65/10 98/8 115/6 135/6

Front Squat to Bench - 45/15 95/12 135/10 175/8 225/6

Hack Bar Squat:
Bar + 50 - 15 reps
Bar + 50 + stand on 1.5" step - 15 reps
Bar + 50 + stand on 3" step - 15 reps

Ball Leg Curls - 3X10

Hanging Knees to chest - 10
Side of Bench Knee Pull-Ins - 25
Rope Crunch - 230/20
Toe Crunch - 10/10
Russian Twist - 10/10
Lat Pulldown Plank Hold - 135/30seconds

[qhams]

Re: Qhams Training Journal

Monday - starting back on a light cycle. 200mg test a week with 300mg of npp. Mainly looking to preserved some lbm while dropping some bodyfat.

AM fasted cardio - 20 min of brisk walking

Flat DB Press - 35s/12 45s/10 55s/8 65s/6 75s/4 85s/4 95s/5

Bench Press - 175/6,8

Dips - 10,10

V-Ups - 4X15

Pec Dec - 70/10,10
with
Overhead Tri. Ext. EZ Bar - 50/12,12

Push-Ups on parallel handle bars - 12

Walk 10 minutes

[qhams]

Re: Qhams Training Journal

Tuesday

Bentover Bar Row (used the bar that handles can rotate, used neutral grip) 45/10 75/10 95/10 115/10 135/3X10

1-arm cable row - 155 3X12

Woodchop Cable High to Low 125 3X15

DB Rear Shoulder Raises - 10 3X12
with
Standing cable row parallel grip - 200 3X20

Barbell Curl (same bar as row the handles rotate and I rotate my hand from pronated to supinated position as I curled) 25 3X15 - easing back into biceps

Prone Cobra - 3X30s

[qhams]

Re: Qhams Training Journal

Wednesday

Tore up legs pretty good today but aggravated knee in the process.

Goblet Squat to Bench - 35/10 50/10 60/10 75/10 90/10 100/20

Front Squat to Bench - 45/5 95/5 135/5 165/5 205/5 235/5

Hack Bar Squat - 115/15, 2nd set 1" boad - 115/15, 3rd set 2" board 115/15

Step-Offs - 35/10,10,10,10

Bulgarian Squats - 55/ 6,6 and 35/12

Leg Press - 300/10 wide, 10 med, 10 close no rest.

[qhams]

Re: Qhams Training Journal

Wednesday

Tore up legs pretty good today but aggravated knee in the process.

Goblet Squat to Bench - 35/10 50/10 60/10 75/10 90/10 100/20

Front Squat to Bench - 45/5 95/5 135/5 165/5 205/5 235/5

Hack Bar Squat - 115/15, 2nd set 1" boad - 115/15, 3rd set 2" board 115/15

Step-Offs - 35/10,10,10,10

Bulgarian Squats - 55/ 6,6 and 35/12

Leg Press - 300/10 wide, 10 med, 10 close no rest.

Correction - Hex Bar Squat - 45s on both side. I have no idea how much the thing weighs. It is somewhere between 55-70lbs I think.

[BABY1]

Re: Qhams Training Journal

been following along!!!! Looking great!

[qhams]

Re: Qhams Training Journal

been following along!!!! Looking great!

Thanks Baby! I haven't been great at following others logs. Been working alot. I will check in on yours. Thanks again.

[qhams]

Re: Qhams Training Journal

Thursday

Back/Hip tore up last night and today. After thinking about it and talking it over with a coworker, we believe it is the front squats aggravating my issue. With the front or back squat you have to keep the chest up high. This causes extension in the lower back (my hip flexors are tight and core weak). With goblet squats, bulgarian squats, hex bar squats, etc. I have a easier time of maintaining that neutral spine, but when that bar loads on the back or shoulders things break down quickly.

So I will either keep it light on these movements or eliminate them from my workouts.

Thursdays Workout

DB Overhead Presses (seated) 25s/12 35s/10 45s/8 55s/ 8,8,8

Standing Overhead Strict Press - several warm-up sets then 125/3,3,3
with
Explosive Overhead Medicine Ball Toss - 3X5

Front to Back Overhead Standing Press - 70/8(front),8(back) = 16 reps

Pike Press (using parallel grip bars) - 4X2
with
DB Side Lateral Raises - 15s/12,12,12 and 10s/20

Machine Overhead Tricep Ext. - 110/8 120/8 130/8
with
Tricep Kickbacks - 8s/15 10s/15,15

Did do any core work as my hip flexors are jacked from yesterday. When my hips get jacked everything around it does as well.

[qhams]

Re: Qhams Training Journal

Friday

Man this elbow tendonosis or itis whatever the heck it is takes forever to completely go away. Work around it again today and got some volume in, not heavy but still volume.

Straight bar cable pulldown - 60/15 80/12 100/10 120/8
with
Bi Lateral Lat Pulldown on Free Motion - 140/15 155/12 170/10 185/8
with
Hanging Leg Raises - 4X6

Natilus Pullover - 120 3X8
with
Arc Lat Pulldown - 120 3 X 16 (8 reps neutral grip and 8 reps pronated)
with
Rope Crunch - 120 3X12

Cable Curl - 40 3X15 - keeping it real light, still got a pump
with
Dumbbell Pullover - 20s each hand 3X12
with
Russian Twist - 10 lb plate 3X12 each side

Face Pulls - 140 3X12

[qhams]

Re: Qhams Training Journal

Saturday

Ball Leg Curls - 3X10

Glute Bridges - 40lbs 4X10

Snatch Grip Deadlifts - 135/5 185/5 225/ 3X5

Deadlifts - 255/4 295/3 325/2 355/1 - it was tough but I think I could have done another 10-20 lbs. Slowly getting back to my PR of 405 for 1 rep.

Seated Leg Curls - 70 lbs 3X12
with
Romanian Deadlifts - 225 3X8 and burnout with 135/15

Feeling pretty good.

[guns01]

Re: Qhams Training Journal

great numbers today q

[qhams]

Re: Qhams Training Journal

Monday

Great workout today. Elbow pain was minimal, so that was good. I aggravated the back and side of my other knee. I think I laid around Sunday to much and had my feet straightened out, possibly hyperextended it. Rolled the mess out of the muscle around it and it does feel better.

Flat DB Press - 35s/15 45s/12 55s/10 65s/8 75s/6 90s/4 100s/5 - BOOM I believe this is personal best EVER!!!!!!!! This is going down deep with pauses in bottom.

Bench Press - 45/5 95/4 135/3 155/2 175/1 175/6,6,8 - since I had more time today I warmed up on this and it made a difference.Joints felt better.

Dips - 15lbs tied around me doing rest pause (30sec between sets) - 15/10+5+3

V-Ups - Rest Pause Set 20+10+8

Pec Dec - 80/12+8+5 rest pause

Standing Overhead EZ tricep Extension - 50/12 55/10 60/8

Parallel Bar Push-Ups - 15

Very happy with this workout. Let us see if this continues.

[qhams]

Re: Qhams Training Journal

Tuesday

Elbow continuing to heal and felt the best it has during a back workout in a while. HOWEVER right knee now is really bad. Planting and twisting on it hurts. Whatever I did Sunday aggravated the mess out of it. Legs are tomorrow, but I may have to skip and let it heal up.

Bentover Bar Row (used the bar that handles can rotate, used neutral grip) 45/10 65/10 85/10 105/10 115/10 135/ 4X6
superset with
Standing cable row parallel grip - 230/12 260/12 190/12 305/12

Bentover Bar Row (used the bar that handles can rotate, used neutral grip) - 135/ 3X6
superset with
Face Pulls 70 3X12

Dumbbell Rear Shoulder Raise - 15s 3X8 and 10s 1X15

Russian Twist - 5lb 3X25

Horizontal Rotator Cuff Cable - 3X12 w. 35 lbs

Dumbbell Curl 10s/25
Hammer Curl 15s/20
Rotating Handle Bar Curl - 35/15
Incline DB Curl 15s/6 (6 sec negative)
(kept the isolation work really light as this affects my elbow alot)

[qhams]

Re: Qhams Training Journal

So Tuesday my tricep was hurting, but I thought it was from where I pinned it. Low and behold that thing is swollen and red hot. I assume this is tendontiis. I rarely get swelling with injuries but this thing is puffed up good and hurts. Iced it once already and wearing compression sleeve off and on today. Will ice again before bed.

I bought a knee sleeve for my right knee, of course both knees are having issues now. I really think my pelvis is not aligned or I have a postural imbalance somewhere.

On top of that I have gotten fatter.

Anyways still did a workout today...

Legs

Air squats 40,30,30,20 = 100 reps total

Hex Bar Squats 45s on each side/10 reps, + 10lbs on each side 10 reps + another 15lbs each side 10 reps

Bulgarian Squats - 45lb 3X12

Step-Offs - 25lb 15,15,20

Walking Lunges - 30 reps each leg

Leg Press - 300lbs 30 reps total.