Qhams Training Journal

[qhams]

Re: Qhams Training Journal

Workouts looking intense brutha

Thanks man. Just a matter of staying healthy. I miss the days of showing up to the gym, killing it, and then heading home. Now its stretch, roll, prehab/rehab exercises, etc. etc. LOL

[qhams]

Re: Qhams Training Journal

Sunday - took a day of rest and didnt do much.

Not going to lie last weeks diet was shit. I mean during the day was fine but I had some pretty bad splurges throughout the week. Got to try and dial it back in.

Monday - Chest, Triceps (hip killed me most of the weekend and I was lazy and never stretched/rolled it) During my workout today I stretched and rolled alot and it feels better at least.

Had very little energy today due to lack of sleep last week. Hope to get back into a good sleep routine this week.

Flat DB Press - 30/6 40s/6 50s/6 60s/6 70s/6 80s/6 90s/6 100s/5

Bench Press - 45/5 95/5 135/5 165/5 195/6 215/6

Dips - 6, 25/6, 50/6 - I was about shot at this point and was running out of time so called it a day on these.

Pec Dec - 50/10 70/8 90/6 110/6
with
Overhead Tricep Extension Machine - 100/10, 120/8 140/6 160/6

Finished with a set of wide super slow bench press after the above 135/6

Felt great after workout. Hip felt better and had a really good pump in chest and triceps even though I didnt do high reps.

[qhams]

Re: Qhams Training Journal

Tuesday - tested strength again today on back

Eagle Row - 50/6 70/6 90/6 110/6 130/6 150/6 170/6 190/6 210/5 - not great reps but complete reps

Standing T-Bar Row - 0/6 25/6 45/6 70/6 90/6 115/6 135/6

Face Pulls - 50/6 70/6 90/6 100/6 120/6

Landmine Rows/Meadow Rows - 0/6 25/6 45/6 70/6 (drop set to 45/8 drop set to 25/10)

Cable Curls - 60/6 80/6 100/6 120/6 135/6 (drop set to 100/8 drop set to 70/10)

Rear Delt Machine (was tired at this point) - 20/6 30/6 40/6 (drop set to 30/6 drop set to 20/6)

[qhams]

Re: Qhams Training Journal

Wednesday - hips and lower body haven't been 100% but I continued on with my training today.

Goblet Squat - 0/10 20/6 30/6 40/6 50/6 60/6 70/6 80/6 90/6 100/12+6+6 - did rest pause on these, 30sec between these last three sets

Bulgarian Split Squat - 0/6, 10/6 20/6 35/6 45/6 (( 55/6 -40/8 - 30/10 (drop set on these))

Duck Stance Leg Press - 200/6 240/6 280/6 320/6 360/6 400/20 drop set to 320/20

Ran out of time. Nothing impressive but between all these little small sets I did a bunch of stretching and foam rolling. One day maybe I will make it back to full squats again

[qhams]

Re: Qhams Training Journal

Thursday - not bad, tested my strength on some lifts.

Seated DB Overhead Press - 20s/6 30s/6 40s/6 50s/6 60s/6 65s/6 70s/6 75s/4

Standing Overhead Press - 45/6 65/6 85/6 105/6 (125/6 drop set to 95/8 drop set to 65/10)

Side Lateral Raises - 5s/6 8s/6 10s/6 12s/6 15s/6 20s/6 25s/6 (30s/5 drop set to 20s/8 drop set to 15s/10)

Rope Pushdowns - 30/6 40/6 50/6 60/6 70/6 80/6 90/6 100/6 110/6 (120/6 drop set to 100/8 drop set to 70/10)

Wide Grip Upright Rows to Chest - 20/6 30/6 40/6 50/6 60/6 70/6 80/6 90/6

Standing Behind Neck Presses - DROP SET (85/6 - 65/8 - 45/10)

[qhams]

Re: Qhams Training Journal

Friday - had to squeeze two workouts in one. Will be out of town this weekend and will have to skip Saturday.

Workout went pretty good. Didn't feel as strong on regular deadlifts as I had wished.

Workout

Snatch Grip Deadlifts - 135/5 185/4 225/3 275/2 315/1

Bi Lateral Lat Pulldown - 140/12 170/10 200/8 230/6 drop set to 185/8 drop set to 140/10

Deadlifts - 355 3X2

Pull-Ups 4X3
with
Cable Pullovers (rope) - 70/15 90/12 110/10 120/8

Rope Cable Curl - 50/6, 60/6 70/6 80/6 90/6 100/6 - drop set to 80/8 drop set to 60/10

90/90 single leg 5 sets of 20 second hold each leg

Romanian Deadlifts - 225/8,8 185/12

Reverse EZ Curls - 20/8 30/8 40/8 50/8 - ran out of time

[qhams]

Re: Qhams Training Journal

Saturday - no workout, on the road most of the day

Sunday - got about an hour of walking in before breakfast

Monday - Workout went okay, felt like I pulled the upper head of the tricep. I rolled it throughout the workout and didn't notice it enough to stop

Flat DB Press - 30s/8 40s/8 50s/8 60s/8 70s/8 80s/8 85s/8

Bench Press - 45/5 95/4 135/3 165/2 195/1 Cluster Set 205/ (3+3+3) - 30s between the cluster sets

Pec Dec - 90/8 (slow and controlled)
with
Wide Grip Bench Going Slow (4 sec negative) - 165/6

Pec Dec - 100/8 (slow and controlled)
with
30 Deg Inc DB Press - 50s/12

Pec Dec - 100/8 (slow and controlled)
with
Dips - 10 reps bodyweight

Tricep Circuit:
Rope Pushdowns - 60/20
rest 45 seconds
Overhead Tricep Ext. machine - 100/15
rest 45 seconds
Dip Machine - 180/12

[qhams]

Re: Qhams Training Journal

^^^^^ I forgot I did 4 min tabata for a finisher 20s on 10s off 8 rounds. 3 blocks each side + step - exploding up and landing on opposite leg.

[qhams]

Re: Qhams Training Journal

Tuesday - tricep is healing. Still noticeable. I took a celebrex last night to knock out some of the inflammation and smashed/rolled it during my workout today.

Workout - Back/Core/Biceps

Standing Cable Row - 80/15 100/15 120/15 140/15 160/15 180/15 200/15
with
Hanging Knees to Elbows 3X5
with
Hanging Knees side to side 3X5

Kneeling rope crunch - 100/15 120/12 140/10
with
Side Bends on 45 deg back extension - 10,8,6

Chest Supported Bar Row - 95 3X6
with
Eagle Row 130 3X12

Dumbbell Curl - 15s/15 20s/12 25s/8 30s/6 (drop set to 20s/8 drop set to 15s/10)
with
Machine Rear Shoulder Raises - 30 3X10

Face Pulls - 80 3X8

Tabata Finisher
Rockclimbers 20s on 10s off 8 rounds (4 minutes)

[MOUNTAIN-MAN]

Re: Qhams Training Journal

You are a beast brother keep killing it my freind

[qhams]

Re: Qhams Training Journal

Wednesday - quad dominant workout

Tried back squat for the first time in a long time. First several sets knee pain but after doing postural correction movements it felt better.

Back Squats - 45/10 95/8 145/6 165/4 195/2 (drop set 215/2 - 195/4 - 145/8 - 95/10)

Leg Press 200/10 240/10 180/10 320/10 360/10 390/10,10,15

Walking Lunges - 10, 12s/10 25s/10

Goblet Squat - 30/5 40/5 50/5 60/5 70/5 80/5 90/5 100/10

I did alot of warm-up sets and was doing them after the previous working exercise. So I was warming up on leg press between squats, walking lunges between leg press, etc. etc.

[qhams]

Re: Qhams Training Journal

Thursday - Shoulders and Triceps. Tricep is feeling much better but still took it easy today.

V-Bar Tricep Pushdown - 60/25 80/20 100/15 120/12
with
DB Side Lateral Raise - 10s/25 12s/20 15s/15 20s/12
with
Front Lever Tuck - 3X30sec

Standing Overhead Press - 45/5 65/5 85/5 95/5 105/5 115/5 125/5 135/5

Wide Grip Upright Row to Chest - 50/10 60/10 70/10
with
Overhead Tricep Extension Machine - 110/10 130/10 150/8

Ab Circuit:
Standing Side Cable Crunch 3X15 each side with 80
with
Standing Cable Crunch 3X15 with 80

Hanging Knees to Elbows 1X10

Bench Knee Pull-Ins - 1X25

Woodchop Low to High - 50/15

Woodchop High to Low - 50/15

Hollow Plank - 30sec+15sec+15sec (rested only 30s between sets)

[MOUNTAIN-MAN]

Re: Qhams Training Journal

Great work brother

[qhams]

Re: Qhams Training Journal

Friday

Workout

Wide Parallel Grip Lat Pulldown - 65/6 80/6 95/6 110/6 125/6 140/6 155/6 drop set to 125/8 drop set to 95/10

Pull-Ups 1,2,3,4,5,4,3,2,1

Rope Pullver - 100 3X10

Cable Curl 110 5X5 90/15

Rear Delt Machine - 40 5X5

Rotator Cuff Machine 3X5

For Time: 3:15

Close Grip Lat Pulldown 215/ 10,8,6,4,2
with
Burpees 10,8,6,4,2

Floor Crunches 4X25

[qhams]

Re: Qhams Training Journal

Saturday

Workout

Glute Bridges 10, 20/10 30/10 40/10

Deadlift 135/5 185/5 235/5 275/5 325/3,3

Lying Leg Curls 50/12 60/10 70/8 80/6 90/4 100/2 100/4 drop set to 80/4 drop set to 60/8

Romanian Deadlift Snatch Grip 225/8,8,8 then drop set to 135/12

Sunday

1 hour walked 4 miles.