Qhams Training Journal

[guns01]

Re: Qhams Training Journal

really nice looks session q

[qhams]

Re: Qhams Training Journal

Tuesday - found out I am going to the beach in about 4 days. Diet has been pretty tight but time to tighten it up a little bit more to make sure I am not confused for a wounded whale on the beach.

Back, Core, and Biceps (did alot of drop sets today)

1-arm DB Rows - 50/6 60/6 70/6 80/6 Working set: 90/6 drop set to 70/8 drop set to 50/10

Standing T-Bar Row (I get parallel to floor) bar/6 bar+45/6 bar+70/6 bar+90/6 Working Set: Bar+115/6 drop set to 90/8 drop set to 70/10

Rear Delt Machine - 30/6 40/6 Working Set: 50/6 - drop set to 40/8 drop set to 30/10

Rotating Handle Bar - 25/6 45/6 65/6 Working Set: 75/6 - drop set to 65/8 drop set to 45/10

Hanging Leg Raises knees to elbows and beyond - 3X10

Russian Twist - 5 lb 3X20 each side

Standing Rope Crunch Machine - 100 3X20

Face Pulls - 90/6,6 Last Set 90/6 drop set to 70/8 drop set to 50/10

Snatch Grip High Pulls 135 6 sets of 3 reps

Cable Rope Curls - 70/8,8, 80/6 drop set to 70/8 drop set to 50/10

Hanging Leg Raises going side to side for obliques 2X6
superset with
Standing Rope Crunch Machine - 100/12 each side

[qhams]

Re: Qhams Training Journal

Wednesday - leg day. Didn't push it today. Played it safe but still got a decent workout. Stimulated instead of annihilated.

Warm-Up:
Goblet Squat - 0/10, 30/10 50/10 70/10 80/10,10,10
with
Lying Leg Curls (Toes Out, Toes Neutral, Toes In) 50/(3,3,3) 60/(3,3,3) 70/(3,3,3) 80/(3,3,3) X 4

Bulgarian Split Squats - 30 lb/10,10,last set did 10 then went to 8 reps then went to 6 reps with no rest just back and forth.

Leg Press - 200/6 240/6 280/6 320/6 340/6 400/6 drop set to 320/8 drop set to 280/10 no rest on the drop sets
with
Romanian Deadlifts - 50/6 60/6 70/6 70/6 80/6 90/6 drop set to 70/7 drop set to 50/10 no rest on the drop sets

[qhams]

Re: Qhams Training Journal

Thursday - not getting enough sleep, need to get my sleep if I am going to keep getting leaner

Workout - Shoulders, Core, Triceps

Seated DB Overhead Press - 35s/12 45s/10 55s/8 Wave Loading 65s/6 75s/1 65s/6 75s/1 65s/6
With
Hanging Leg Knees to Elbow - 8X6

DB Side Lateral Raises - 15s 8X10 with 30s rest between sets

Close Grip Overhead Lockout Press (done in powerlifting cage)
1st set 135/6
with
Overhead Tri. Ext. Machine - 130/10

2nd set 135/6
with
Tricep Pushdown - 90/15

3rd set 135/6
with
Tricep Kickbacks - 12s/15

Rope Crunch 120 3X15
with
Cable Side Bends 50 3X10
with
Russian Twist - 5/20 each side

Wide Grip Pull to chest DROP SET
80/6 - 60/8 - 45/10

[qhams]

Re: Qhams Training Journal

Friday

So I measure my waist today and it did not budge in two weeks, however I appear leaner. I had not used the restroom this morning before I did measurements and maybe that is why my abdomen showed no change.

I did do calipers when I got to work and results were:
Pec - 10mm
Ab - 16mm
Thigh - 11mm
Bodyfat - 12.1% 148.1 lbm and 20.2 fat mass and total weight 168.3

[qhams]

Re: Qhams Training Journal

Friday Workout - thought it was going to be a rough day. Back woke up not feeling happy. Pretty sure hips are out of alignment. Problem is I work late tonight, have to pick up a rent a car for beach trip, and pack. I still went ahead and told the wife I had to go after work to chiro. I dont want my vacation to suck due to being out of alignment.

Workout was great. Combined Friday (Vertical Pulls/Biceps) with Saturday (Hamstrings) for a killer workout. Did alot of drop sets to get volume up.

Seated Leg Curls:
50/6
60/6
70/6
80/6
Working Drop Set: 100/6 - 80/8 - 50/10 Hammies got pumped fast

Lat Pulldowns
65/6
80/6
95/6
110/6
Working: 125/7 - 110/8 - 85/10

Rope Standing CAble Pullovers
60/6
80/6
100/6
120/6
Working set: 140/6 - 105/8 - 80/10

Romanian Deadlifts:
45/6
95/6
135/6
185/6
Working Drop Set: 235/6 - 185/8 - 135/15

Reverse Grip EZ Bar Curl -
30/6
40/6
50/6
60/6
70/6
Working Drop Set: 85/6 - 60/8 - 45/10

Face Pulls - 70 3X8 nothing to failure just an area I am focusing on for posture. Hard working sets with horizontal pulls on Tuesdays

Rear Delt Machine - 30 3X8 nothing to failure just an area I am focusing on for posture. Hard working sets with horizontal pulls on Tuesdays

Cable Curls:
70/6
90/6
Working Drop Set: 110/8 - 90/8 - 60/10

Snatch Grip Deadlifts: Saved the best for last
135/3
185/3
235/3
Working Drop Set: 285/4 - 235/4 - 185/8

Ran out of time but I achieved a lot in that one hour. Along with stretching and rolling.

[qhams]

Re: Qhams Training Journal

Just got back from the beach yesterday. It was nice and I got some training in. My logs were below. The fitness center at the condo wasn't great but I improvised.

Sunday Workout - Chest, Legs, Shoulders, Triceps,

Chest Press Machine - I cant remember the weight but reps went like this. 20,15,12,10,8,6,4

Chest Press Machine - 3X6
with
Push-Ups with Feet Elevated - 3X12

Overhead Press Machine - 6X10
with
Tricep Pushdowns - 15,15,12,12,10,8 last set 6 reps drop set to 8 reps drop set to 10 reps

Bodyweight Squats 10X10

In Place Lunges - 3X10

Forward/Backward Lunges 3X20 total 10 forward 10 backwards

Side Crunchs 5X20

__________________________________________________ __________

Monday Workout - Back, Biceps, Core

Lat Pulldowns - 20,15,12,10,8,6,4

Horizontal Pull-Ups 3X15

Cable Pullovers 4X12
with
Cable Curls 4X15
with
Ab Machine 4X10

Using Overhead Press Machine Shrugs 3X10
with
Cable Curls 12,10,6 then drop set to 8 reps, then drop set to 10 reps
with
Ab Machine 3X10

Crunches 5X20

Negatives on Dragon Flys - 3X7

[qhams]

Re: Qhams Training Journal

Wednesday - back at work

Workout - Quads and Core

Goblet Squats - 30/10 50/10 70/10 90/10 100/10,10 last set 10, then drop to 80/10 then drop to 65/10, so last set total of 30 reps

Bulgarian Split Squats - 30/12,12,12 last set drop weight and do 12 more reps, so last set total of 24 reps

Frog Stance Leg Press - 300/20,20,25 then drop to 260 for 15 more reps. so last set total of 40 reps

Hanging Knees to Elbows - 3X10
with
Standing Rope Crunch - 100 15,15,12

[qhams]

Re: Qhams Training Journal

Thursday - shoulders, triceps, obliques

Seated DB Overhead Press - 30s/12 40s/10 50s/8 60s/6 65s/6, 6 (last set did drop set to 50s/8 then 35s/10)

High to Low Woodchop - 50 3X15

Upright Bar Row - 50/12 60/10 70/8 85/6 (last set drop set to 65/8 then 50/10)
with
Side Planks 5 reps of up and down, then 20sec hold at top. 3 sets
with
Overhead Tricep Ext. Mach - 110/12 120/10 130/8 140/10 (drop set to 110/10)

Smith Machine Close Grip Overhead Press - 95/12 145/10 185/6
with
DB Side Lateral Raises - 12s/15 15s/12 20s/10
with
Standing Across Body Side Crunches 100 2X15

[BABY1]

Re: Qhams Training Journal

Awesome to see you still killin it !

[qhams]

Re: Qhams Training Journal

Awesome to see you still killin it !

Thanks Baby. Diet has slacked off a bit, not sure why. At night I have been finding myself hungrier than normal. The wife and me are doing better, so maybe I am happier and hungrier. LOL

[BABY1]

Re: Qhams Training Journal

Thanks Baby. Diet has slacked off a bit, not sure why. At night I have been finding myself hungrier than normal. The wife and me are doing better, so maybe I am happier and hungrier. LOL

This is great to hear and I do believe that can def make you more hungry!

[qhams]

Re: Qhams Training Journal

Friday - only had about 40 minutes to workout today.

Back, Biceps, Core

Lat Pulldowns
65/15
80/12
95/10
110/8
130/6 - drop set to 100/8 drop set to 70/10

Hanging Knees to Elbows - 3x10

Cable Pullovers -
70/15
90/12
110/10
120/8
140/6 - drop set to 105/8- drop set to 75/10

Cable Curls
50/15
60/12
70/10
80/8
105/6 drop set to 85/8 drop set to 70/10

Standing Cable Crunch Machine
100/15
110/12
120/10
130/6 drop set to 100/8 drop set to 70/10

Shoulder Width Chin-Up Hold at Top for 10 seconds 3 sets of 1 rep
with
Rear Delt Machine - 30/8,8,8 last set drop set to 20/8

Ran out of time.

[qhams]

Re: Qhams Training Journal

Saturday - pretty good workout today. Didn't try to kill it but had some great sets.

Lying Leg Curls - 50/15 60/12 70/10 80/8 90/6 (drop set to 70/8 then drop set to 50/10)

Low to High Cable Woodchop - 50lbs 3X10

Deadlifts - 135/5 185/5 235/5 285 3X5

Russian Twist - 5 lb 3X15

90/90 1-leg lift for hamstrings - 3X30s
with
Romanian Deadlifts - 135/12 185/10 235/8 285/6 (drop set to 205/8 drop set to 155/10)

Side Bend on Back Extension - 3X10

Hammer Curls - 10s/6 15s/6 20s/6 25s/6 30s/6 35s/6 (drop set to 25s/8 drop set to 15s/10)

[IRON-GAME]

Re: Qhams Training Journal

Workouts looking intense brutha