Qhams Training Journal

[qhams]

Re: Qhams Training Journal

Thursday - elbow swelling went down and pain level went down.

I wore a elbow sleeve to compensate. I went super light but did something.

Walked 50 minutes in the morning about 3 miles.

Side Lateral Raises 5 sets of 10-15 reps using anywhere between a 10lb-25lb dumbbells

Limited range of motion overhead DB presses - 5 sets of 10-15 reps using anywhere between a 10lb-25lb dumbbells

Machine side lateral raises - 40 3X20

Front Bar Raises 2 sets of 15 with 30lbs

6-7 core exercies. one set of each.

Got some therapy and massage done yesterday evening and that helped.

Friday - doing better but still being very cautious

Back

Cable Pullover - 70/15 80/15 90/12 100/12
with
Parallel Lat Pulldown - 65/15 80/12 95/10,10

Uni-lateral lat pulldowns 3X12 with 125

Arc Lat Pulldown Pronated Grip - 125 3X8
with
Arc Lat Pulldown Neutral Grip - 125 3X8
with
Dumbbell Pullovers - 20s each hand 3X8

Hanging L-Sit 4X20sec

Dumbbell Curls - 10s 3X15 - slow and controlled. still healing

[qhams]

Re: Qhams Training Journal

Saturday

Elbow that was swollen and hot is doing much better. Plan on going light next week with it but at least training my pressing muscles.

Golfers elbow in other arm is doing pretty good. Was a bit tender today after all the gripping I did.

Ball Leg Curls 4X8

Snatch Grip Deadlifts - 135/5 185/5 235/3 275/ 3,3,3,3 about 60s-90s rest between sets

Regular Grip Deadlifts - 275/3,3,3,3 - about 60s-90s rest between sets

Seated Leg Curls 90/8,7 65/12,10 about 60s rest between sets

Romanian Deadlifts - 185 3X12

Knee Pull-Ins 3X20

Y Shoulder Raises w. Band - red 3X8

T Shoulder Raise w. Band 3X35 red band

L Shoulder Raise w. Band red 3X10

Prone Cobra Position with Band - red 3X45seconds

Felt pretty good.

[qhams]

Re: Qhams Training Journal

Sunday - am fasted cardio brisked walk for 30 minutes

Monday - CRUSHED IT!!! Felt good and injury from last week for the most part cleared up.

Flat DB Presses - 35s/8 50s/8 60s/8 70s/8 80s/8,8,8

Bench Press - 45/5 95/4 135/3 165/2 185/1 185/9+3 (this was a 30s rest pause set)

Dips - 5, 25/10 (rest paused took the weight off and cranked out another 10 reps)

Pec Dec - 80/10,10

Rope Pushdown - 60/15,15

Push-Ups on Fist - 10 reps

Hanging Knees to Elbows 3X8
with
Rope Crunch - 120 3X16

Band Scap Retraction - 3X30
Y Band Raises - 3X10
L Band Raises - 3X10
Prone Cobra - 45seconds

[qhams]

Re: Qhams Training Journal

Tuesday - Back

Deadstop Bentover Row (handles rotate used neutral grip) - bar+20/15 +50/12 +90/10 +140/8 +160/6 +90/15
with
Prone Cobra 6 sets of 20 second holds

Dumbbell Rear Shoulder Raises - 15s 3X8 and 10s 1X15
with
Rotating Dumbbell Curls (6 second negative) - 15s 4X8

Face Pulls - 140/10 155/8 170/6 125/15

Close Grip Cable Row - 260 3X20

Woodchops Horizontal - 95 3X15

[qhams]

Re: Qhams Training Journal

Wednesday - Legs

Goblet Squats (went below parallel today) 10, 20/10 30/10 40/10 50/10 60/10 70/10 80/10 90/10 100/10
with
Glute Bridges 10X10

Hex Bar Squat - bar + 45 ES(each side) - 6, bar + 55ES, - bar + 70ES for 6 reps

Quad Tri Set:
Hex Bar - 2 45s on each side 3X6
with
Walking Lunges - 25s/ 3X12 each leg
with
Duck Stance Leg Press - 260 3X20

Along with a bunch of stretching and mobility. I am worn out!

[qhams]

Re: Qhams Training Journal

Good News and Bad News

Good news is my knees had minimal pain today after leg workout. I did this new thing I found via youtube. It was a chiropractor showing how to help with a high hip. I did the movement between every set of goblet squats (10 sets) and it made a difference. Hope it sticks.

The bad news is I aggravated the disc in my cervical/thoracic spine and back went into spasm. Sitting in a chair right now with a baseball on a trigger point as we speak. I got most of the workout in, so that was good. The problem stemmed from running through the workout and not doing my mobility/stretching between sets like I needed to.

Seated DB Overhead Press - 25s/10 35s/10 45s/8 55s/6 60s/6 65s/6 70s/4

Standing Strict Overhead Press - 135/2,2,2,2,4 - 60sec rest between sets

Behind the head and In Front of Head Overhead Presses - 85/4F,4B - 3 rounds of this with only 45 seconds rest between sets.

Side Lateral Raises 20s 3X8

Tricep Pushdown - 80 2X15

3 sets of Y Band Raises 8 reps
2 sets of T Band Raises 30 reps

Had to stop as I said due to spasm in upper back/neck area from disc issue.

[qhams]

Re: Qhams Training Journal

Friday I skipped working out due to neck and upper back spasm. Went to chiro and rested.

Saturday - back and neck still stiff but did train

Did a circuit

Seated Leg Curl - 50/10 70/10 90/8,8,8,8,8,8
Bi-Lateral Pulldown - 125/10 140/10 170/10 200/10 230/10 260/10,10
Romanian Deadlift - 60/10 90/10 110/10 135/10 165/10 195/10 225/10
V-Up Hold 7 X 30seconds

7 rounds of the above in less than 30 minutes. Not bad.

Did some yard work for a couple of hours as well. So not a wasted day.

[qhams]

Re: Qhams Training Journal

Back and neck pain slowly clearing up. Feeling alot better. Of course now allergies are kicking in and I am feeling the post nasal drip. I do not need to get sick right now.

Sunday - Walked 30 minutes in the morning.

Monday - was going to walk but didnt want to get outside with my allergies

Workout

Flat DB Presses - 35s/12 50s/10 65s/8 80s/6 90s/5,5,6

Bench Press - 45/5 95/4 135/3 165/2 185/1 190/ 6,6+3 (last set did a 30sec rest pause set)

Parallel Dips - 35/6,6,
with
Pec Dec - 70/12,12

30 Degree Inc. DB Press 60s/5 (each rep was lowered down half way, then paused for 5 seconds before pressing out of it)

Machine Overhead Tricep Extension - 130/8,8 100/15

Push-Ups on Knuckles (trying to build some wrist strength) - 12 reps

V-Ups 3X10

[guns01]

Re: Qhams Training Journal

i feel your pain on the allergies and sinus issues man. i wake up in the morning and have to clear my ears just to be able to hear. that and the nice nasty head ache are awesome

[qhams]

Re: Qhams Training Journal

Tuesday - Back

1-arm DB Rows - 35/10 45/10 55/10 65/10 75/10,10,10

Wide Parallel Cable - 135/15,20

Bent Over T-Bar Row - 90/12+45/12 (rest pause set)

Face Pulls - 130/12,12,12

Dumbbell Curls - 5X5 with 15s (did 5 sec negative)

Seated Rear Shoulder Raises - 15s 3X8

Allergies are killing me.

[qhams]

Re: Qhams Training Journal

Allergies still kicking but hoping they are improving.

Wednesday - Legs

Goblet Squat - 25/10 40/10 55/10 70/10 85/10 100/12,10,10 (below parallel and no knee brace.

Quad Circuit: (one round only)
Pistol Squat (holding onto a bar) 10 reps each leg
High Step-Ups (9 blocks each side + step) - 10 reps
Walking Lunges - 10 reps

Hex Bar Squat with Plate on floor for increased range of motion:
45 Plate (each side) = 10 reps
45 + 15 (each side = 8 reps
45 + 30 (each side) = 6 reps
45 + 50 (each side) = 4 reps
45 + 60 (each side) = 4 reps Drop set 95 each 4 reps, Drop set 75 each 4 reps, Drop Set 60 each side for 8 reps

Bulgarian Squat 2X6 with 60 lb dumbbell
with
1-leg leg press 2X12 with 160

_______________________________________________

2nd Workout
3 sets of V-Ups for 30 seconds
3 sets of Statue of Liberty for 5 reps with 12 lb dumbbell
2 sets of knee pull-ins 20 reps
10 minute of high intensity cardio

[qhams]

Re: Qhams Training Journal

Thursday

Allergies still kicking.

Decided to go light on shoulders and triceps today and do higher volume.

Tricep Pushdowns - 60/12 70/12 80/12 90/12 100/12

Machine Side Lateral Raise - 50/12,12,12

Seated DB Overhead Press - 50s/6,6,6,12 (may have gone to light on these )

Overhead Tricep Ext. 140/6,6,6 110/15

Wide High Pulls to Chest - 60/10,10,10

Side Lateral Raises DROP SET - 25s/8 - 20s/6 - 15s/6 - 12s/6 - 10s/6

Close Grip Standing Overhead Lowering to top of head elbows flared - 95/8 105/8 115/8

Dip Machine - 200/15

[qhams]

Re: Qhams Training Journal

Thursday

Allergies still kicking.

Decided to go light on shoulders and triceps today and do higher volume.

Tricep Pushdowns - 60/12 70/12 80/12 90/12 100/12

Machine Side Lateral Raise - 50/12,12,12

Seated DB Overhead Press - 50s/6,6,6,12 (may have gone to light on these )

Overhead Tricep Ext. 140/6,6,6 110/15

Wide High Pulls to Chest - 60/10,10,10

Side Lateral Raises DROP SET - 25s/8 - 20s/6 - 15s/6 - 12s/6 - 10s/6

Close Grip Standing Overhead Lowering to top of head elbows flared - 95/8 105/8 115/8

Dip Machine - 200/15

Crap I forgot to add Arnold Presses - 40s/8,8,8

[qhams]

Re: Qhams Training Journal

Friday - tried working back and hamstrings, since Saturday/Sunday I will be out of the gym.

Warm-Up Circuit:
Glute Bridges 40lb 4X8
with
Deadlifts - 135/5 185/4 235/3 275/2
with
Arc Lat Pulldown - 60/12 80/12 100/12 120/12
with
Seated Leg Curl - 50/15,15 70/10,10

Deadlifts 295 10 sets of 2 reps with about 60-90 seconds of rest between sets.

While resting I did the following:
Glute Bridges 40 lbs 2X8
Arc Lat Pulldown 140 2X12
Bi Lateral Lat Pulldown 200 2X10

Finished with:

Romanian Deadlifts - 275/4 225/10 135/20

Back did good until I started flying through the end part of the routine, but still good overall. I am just tight on one side now, nothing some foam rolling and stretching can't fix.

[Trixie]

Re: Qhams Training Journal

Great to see you posting so regularly and keeping your training within your body's limits. Like your workouts