Qhams Training Journal

[qhams]

Re: Qhams Training Journal

Saturday

I was able to workout at my parents gym and had a decent workout.

Flat DB Press - 30s/12 40s/10 50s/8 60s/6 70s/6 80s/6 90s/4 95s/4,4,4 NOTE: I tried 110s and failed. They didnt have 100s or 105s.

Bench Press - 45/5 95/4 135/3 165/2 185/1 195/4,4,8 - rocked this last set

Dips Warm-up 5 reps, 50/8 reps rested 30s and cranked out 8 more reps with bodyweight

45 Deg Inc. DB Press - 70s/10

Pec Dec - 70/20

Tricep Pushdown - 70/25

Bench Knee Pull-Ins 3X20

Statue of Liberty 10lb 3X5

Crunch to side,forward,side 3X10 each position

Prone Cobra 3X40s

[qhams]

Re: Qhams Training Journal

Sunday - got off my ass and hit cardio 3 miles brisk walking in 46 minutes.

Along with this I did 3 sets of 10 pushups on knuckles
3 sets of table bridges for 20 seconds
3 sets of 30s of V-Up holds

[qhams]

Re: Qhams Training Journal

Monday - got some golf in, so some energy expenditure there.

Tuesday - Back

Upright 1-arm DB Row - 30s/10 40s/10 50s/8 60s/8 70s/6 80s/6 90s/4,4,4
with
DB Curls (5 sec negatives) 10s/6,6 12s/6,6, 15s/6,6, 20s/6,6, 25s/6
with
Hanging Leg Raises (knees touch elbow) - 4X10
Rope Crunch - 120/12 135/10 150/8 110/20

Bent Over TBar Row - 100/8,8,8
Ball Pikes - 3X4

Face Pulls (rest pause set) 80/10+6+6 = 22

Wide Parallel Grip Cable Row - 150/15
rest 30 seconds
Med. Pronated Grip Cable Row - 150/15
rest 30 seconds
Parallel Grip Cable Row - 150/15

Rear Shoulder Raises - 15s/8,8, 8s/15

[qhams]

Re: Qhams Training Journal

Wednesday - knee was soso but after rolling around it it felt much better

Hex Bar Squat (bar weighs 50 lbs) - 140/5, 160/5 190/5, 210/5, 230/5, 250/5 280/5, 300/5, 330/5
with
Goblet Squats - 30/10 45/10, 60/10 70/10, 80/10 90/10, 100/10,10,10

Walking Lunges - 25s/10,10,10
with
Leg Press - 320/20,20,30 (last set I got pulled away before the set and had an extra 5 minutes of rest between the lunges and leg press)

[qhams]

Re: Qhams Training Journal

Thursday - Shoulders

Tricep Pushdown - 60/10 80/10 100/10 120/10
with
Machine Side Lateral Raises - 30/10 40/10 50/10 60/10

Seated DB Overhead Press - 35s/12 45s/10 55s/8 65s/4,4,4,4

Arnold Presses - 40s/10,10,10

Side Lateral Raises - 20s/10,12 10 followed by drop set to 15s/7 then 12s/7

Seated Overhead Tri. Ext. Machine - 140/6,10,10 followed by drop set to 120/7 then 100/7

Behind the neck presses - 65/10,10,10

[qhams]

Re: Qhams Training Journal

Friday Fun Day

So I measured my waist this morning. I had let myself slip and my waist had gotten back up to 36.5". In 3 weeks it is down 1.25 inch to 35.3. I have been really good at not eating sweets and kept the rest of my diet that solid in tact. Appetite has been good due to drainage from allergies, as well as stress from marriage issues. Appetite has been low but I force myself to eat the right foods and so my body has responded. My leanest this summer was 34.5 and I am going to make a run to get to 34" and then go from there.

Friday Workout - Back, Core, Biceps

Rope Cable Pullovers - 60/15 80/15 100/12 120/12

Knees to elbows 2X10

Reverse EZ bar curls - 30/15 40/12 50/10 60/8 70/8 80/6,6,

Rope Crunch - 110/20,20

Pull-Ups 3X3 - elbow still not liking these.

Woodchops - 50/15,15

Arc Lat Pulldown - 140/12,12,12

Ball Stir the Pot Planks - 2X30sec

Quick Circuit to Finish the Workout:
Parallel grip pull-ups - 4
Wheel Roll Outs - 10
Nautilus Pullover Machine - 95/10
Rotating DB Curls - 20s/10
Wheel Roll Outs - 10
Arc Lat Pulldowns Neutral Grip - 140/12
Rotating Handle Bar Curls - 25/15
Face Pulls - 80/10
Reverse Pec Dec - 30/10
Standing Prone Cobra with Band - 30 seconds

[MOUNTAIN-MAN]

Re: Qhams Training Journal

Still killing it brother

[qhams]

Re: Qhams Training Journal

Still killing it brother

Trying my friend. If I ever get 100% healthy look out. One day at a time. Thanks for checking in on me.

[qhams]

Re: Qhams Training Journal

Saturday and Sunday I got a 30 minute walk in each day. I didn't work hamstrings Saturday due to knee injury.

Monday

Flat DB Press - 35s/8 45s/8 55s/8 65s/8 75s/8 85s/8,8

Bench Press - 45/5 95/4 135/3 175/2 205/1 working set 205/7+3+1 (did rest pause, 30s rest between each set, didn't go to complete failure on the last two as this is suppose to be light week)

Dips - WU 5 reps, 45/7 + 7 reps with no weight tied around me and only 30s rest between the two sets

Incline Circuit: 1 round only
45 deg - 55s/8
rest 30 sec
30 deg - 55s/6
rest 30 sec
15 deg - 55s/4

Isolation Circuit:
Overhead Tri. Machine Ext. - 110/15
rest 30s
15 deg inc. flys - 15s/10
rest 30s
Tricep Pushdowns - 70/15
rest 30s
Cable Flys (low to high) - 15/12
rest 30s
Tricep Kickbacks - 10s/20
rest 30s
Pec Dec - 70/15
rest 30s
Push-Ups on knuckles - 8 reps
----- was spent after this. Felt good.

[qhams]

Re: Qhams Training Journal

Tuesday - Great back workout. Didn't accomplish everything I wanted but the movements I did I was happy with.

1-arm DB Row Warm-Up: 30/5 40s/5 50s/5 60s/5 70s/5

1-arm DB Row Working: 80/5,5,5
with
1-arm Landmine/Meadow Rows Bar+25/10,10,10

1-arm DB Row Working: 80/5,5,5
with
Standing Cable Rows - 150/15,15,15

Face Pulls - 80/8,8,8
with
Standing T-Bar Rows - 90/12,12,12

Rotating Dumbbell Curls - 20s/8,8,8 with 3 sec negative.

[IRON-GAME]

Re: Qhams Training Journal

Way tho push it brutha

[qhams]

Re: Qhams Training Journal

Wednesday - knee aggravated badly and its been a week since I trained any legs. It is more below the knee like where the tibia and calf meet, mainly on the inside but outside is also aggravated. Will probably break down and go see a PT but hell half the time those folks dont know sh!t IMO. Just like all professions, most of the folks are so-so and only 10% really know their shit. That again is my opinion and experience.

So today was leg day and I did mainly rehab stuff.

Hanging Leg Raises bring knees to elbow and beyond. 6X5reps with 30s rest between sets

Postural Correction Circuit: 3 rounds
90/90 lift
Inner Adduction Hold I forgot the name
Outer Adduction Iso Hold again I forgot the name
Hip Flexor Lunge Stretch

Rope Crunches 120 lbs 5X10 with 30s rest between sets

Air Squats 5X10 super slow and controlled with only 30s rest between sets. Knee was just not feeling it.

Pelvic Reset Exercise I do

Romanian Deadlifts 45/10 95/10 145/10 195/10
with
1-leg ball leg curls 3X3
with
1-leg leg press - 100/12,12,12

Ran out of time. Stretch out and that is about it.

If I have time this afternoon will try and stretch and do some brisk walking.

[guns01]

Re: Qhams Training Journal

sucks that the knee is angry but at least you are keeping the fluids moving to rehab it back up

[qhams]

Re: Qhams Training Journal

sucks that the knee is angry but at least you are keeping the fluids moving to rehab it back up

Yes, I am pretty confident the issue stems from my pelvis not being set correctly. My chiro assures me that my pelvis is correct but when you feel like your entire body (lower and upper) feels opened to the left then something has to be wrong.

Thursday - Shoulders, Triceps, Obliques

Seated DB Overhead Press - 30s/12 40s/10 50s/8 60s/6 70s/4 80s/2 (I think this is a personal best)
Back off drop set 65s/6 - 50s/8 - 35s/10 - only 30s rest between these sets

Close Grip Overhead Press Lockouts in Cage - 45/5 65/4 95/3 115/2 145/1
Working Sets: 145/5,5,5,5,7 - 60 seconds of rest between sets

Behind The Neck PRess - 85/10
Overhead Tricep Ext Mach - 120/12
Standing Across Body Cable Crunch - 80/15

Arnold Presses - 45s/10
Rope Pushdown - 70/15
Woodchop Iso Hold - 30 lbs 6 reps of 10 second holds

Wide Grip Upright Row to Chest - 60/10
Tricep Pushdown 90/20
Woodchop High to Low - 50/15

Side Lateral Raises - 20s/10
1-arm overhead tricep ext. - 25/12
Medicine Ball Twist - 18/20 each side

DB Side Lateral Raise - 20s/10
Tricep Kickbacks - 10s/20
Russian Twist - 5lb /30 each side


Postural Correction Circuit: 3 rounds
90/90 lift
Inner Adduction Hold I forgot the name
Outer Adduction Iso Hold again I forgot the name
Hip Flexor Lunge Stretch

[qhams]

Re: Qhams Training Journal

Friday - woke up looking leaner IMO, I didn't measure but I bet I had dropped another quarter inch this week. I have been super clean again this week.

Workout - Horizontal Back, Biceps, Core

Standing Cable Pullovers - 70/15 9012 110/10 135/8 - drop set to 100/8 drop set to 70/10, no rest on these.

Reverse EZ bar curl - 40/6 50/5 60/5 70/6 (super slow controlled negatives)
with
Rotating Handles Bar Curls (going from pronated to supinated) 25/12,12,12,12 - again super slow and controlled

Bi Lateral Lat Pulldowns - 140/8 170/8 200/8 - drop set to 170/8 drop set to 140/10 no rest between sets

Incline Rotating DB Curls - 20s/6,6,6 again slow and controlled
with
Rotating Handles Bar Curls (going from pronated to supinated) 25/12,12,12

DB Rear Shoulder Raises - 10s 3X12

Face Pulls - 140 3X10

Horizontal Ext. Rotator Cuff - 35 3X12

Vertical Ext. Rotator Cuff - 35 3X10

V-Ups 9 sets of 10 reps

Postural Correction Circuit: 3 rounds
90/90 lift
Inner Adduction Hold I forgot the name
Outer Adduction Iso Hold again I forgot the name
Hip Flexor Lunge Stretch