Qhams Training Journal

[qhams]

Re: Qhams Training Journal

Monday

Flat DB Press - 35s/8 50s/6 60s/6 70s/6 80s/4 90s/6, 95s/5

Bench Press - 45/5 95/5 135/4 165/3 195/2 205/1 215(2+2+2) (2+2+2) - two cluster sets, 30s rest between sets

Dips - 5, 25/5 50/5 75/5

30 Deg Inc. DB Press - 50s 3X12

Cable Fly - 65 lbs Hold 10sec at top, 8 full reps, 10sec hold at top, 6 full reps, 10s hold at top, 4 reps

Rope Pushdowns - 155 Hold 10sec at top, 8 full reps, 10sec hold at top, 6 full reps, 10s hold at top, 4 reps

Side Lateral Raise Machine - 40 Hold 10sec at top, 8 full reps, 10sec hold at top, 6 full reps, 10s hold at top, 4 reps

[qhams]

Re: Qhams Training Journal

Tuesday

Morning Workout:
Wide Grip Parallel Lat Pulldown - 65/8 80/8 95/8 110/8 125/8 140/8,8, 110/15

Pull-Ups 1,2,3,4,5,4,3,3,2,1 = 28 reps total (trying to slowly build volume back up on these)

Afternoon Workout:

1-arm cable rows - 40/8 50/8 60/8 80/8 100/8,8,8

Hanging Knees to Toes - 6 X 6-8 reps

STanding T-Bar Row - 70 3X12

Face Pulls - 140 3X10

Dumbbell Curls - 10s/12 15s/12 20s/12,12,12

Chest Supported Rear Delt Flys - 8s 3X15

Hammer Curls - 10sec hold, 8 reps, 10sec hold, 6 reps 10s hold, 4 reps

Tabata Rowing Machine 20s on 10s off 8 rounds = 800 meters and 75 calories in 4 minutes.

[qhams]

Re: Qhams Training Journal

Wednesday

Knee was aggravated since yesterday but after warming it up it feels much better.

Back Squats - 45/12 95/10 135/8 175/6 205/4 225/2 235/2,2,2

Walking Lunges -6, 10s/6, 20s/6, 30s/15

Duck Stance Leg Press - 220/6 260/6 300/6 340/6 380/15

Goblet Squats - 35s/6 50s/6 65s/6 80s/6 95s/10+8+6 - 30s rest between these sets.

Step-Offs - 25 3X10

[qhams]

Re: Qhams Training Journal

Thursday

Seated DB Overhead Press - 25s/12 35s/10 45s/8 55s/6 60s/6 65s/6

Standing Overhead Press - 45/5 75/5 95/5 115/5 135/6 115/10

Cable Side Lateral Raises - 20 3X12

Overhead Tricep Ext. 110/12 120/10 130/8,8

Machine Side Lateral Raises - 40 lbs 10s hold, 8 reps, 10s hold, 6 reps, 10s hold, 4 reps

Handstand Walk-ups against wall - 3 sets of 1 rep - something new I am trying.

[qhams]

Re: Qhams Training Journal

Friday

Lat Pulldown - 65/5 80/5 95/5 110/5 125/5 140/6 drop set to 100/8 drop set to 80/10

Pull-Ups - warm-up 1,2,3,4,

Pull-Ups 3X3
Chin-Ups 3X3
Parallel Pull-Ups 3X3

Hollow Plank Position - 45s + 30s+ 20s = 30s rest between sets

Dragon Fly Negatives - 5+3+3 = 30s rest between sets

Face Pulls - 80 3X8
with
Cable Pullovers - 90 3X12

Reverse EZ Bar Curl - 30/6 40/6 50/6 60/6 70/6 80/6,6 60/12

Incline DB Curls - 25s/8,8,8

Cable Curl - 90/12

Rowing Machine 1000 Meters in 4 minutes

[qhams]

Re: Qhams Training Journal

Saturday- didnt get crazy today. Just a moderate level workout.

Deadlift 135/10 185/8 235/6 285/4 335/2

Lying Leg Curls - 60/10 70/10 80/10
with
Romanian Deadlift - 285/4, 235/10 185/15

Side Lateral Raises - 20s/ 10sec hold 8 reps, 10 sec hold 6 reps, 10 sec hold, 4reps

Cable Flys - 85/ 10 sec hold, 8 reps, 10 sec hold 6 reps, 10 sec hold 4 reps Followed with 20 push-ups

Handstand Wall Walk-Ups 2 sets of 1 rep

Hold Handstand Position - 3 sets of 15 sec hold

Recumbant Bike Tabata 4 min. 20s on 10s off X 8 = about 75 calories burned. Forgot to look at distance.

[guns01]

Re: Qhams Training Journal

some pretty nice looking dead lift numbers

[qhams]

Re: Qhams Training Journal

Monday - backing off this week.

Cable Flys - 50/8, 65/8 80/8,8,8
superset with
15 Deg Incline DB Press - 40s/8 50s/8 60s/8,8,8

Pec Dec - 90/8 100/8,8
superset with
Bench Press 165/6,6,6

Tricep Pushdown - 90/10, 100/10, 110/10
superset with
Dip Machine - 160/10 180/10 200/10

Hanging Knees to elbows - 3X10

Hollow Plank - 3 X 40seconds

Rope Crunch - 120 3X12

Back Extension Side Bends - 8,8,10

Squats - 10X10 variety of different squat movements. Mainly for mobility and energy expenditure.

[qhams]

Re: Qhams Training Journal

Tuesday

AM First Workout. Did this in about 21 minutes.

(this is a timed workout)

400 Meter Run followed by:

5 rounds of the following:
• 10 Walking Lunges each leg
• 10 Push-Ups (beginners who can’t do push-ups will do Flat DB Bench Press with 15s-25s)
• 10 Bent Over Rows – mens target weight is using 25s and womens is using 12s.
• 10 V-Ups

200 Meter Run follow by:

5 rounds of the following:
• 10 Walking Lunges each leg
• 10 Push-Ups (beginners who can’t do push-ups will do Flat DB Bench Press with 15s-25s)
• 10 Bent Over Rows
• 10 V-Ups

100 Meter run to finish the workout.

__________________________________________________ __________________

PM Workout

Face Pulls - 70/10 80/8 90/6,6,6
with
Wide Grip CAble Row - 100/12 140/12 180/12,12,12

Rear Delt Mach - 40/6,6,6
with
Close Grip T-Bar Row - 90/12,12,12
with
Dumbbell Curls - 10s/20 15s/15 20s/12

[guns01]

Re: Qhams Training Journal

that looks like a great workout. love the distances, not far enough to full sprint but also not far enough to break you off entirely

[qhams]

Re: Qhams Training Journal

that looks like a great workout. love the distances, not far enough to full sprint but also not far enough to break you off entirely

Yeah the workout was designed to keep you going with minimal stopping points for lots of energy expenditure. Actually a little sore in the glutes and core today.

[qhams]

Re: Qhams Training Journal

Wednesday

Ball Leg Curls 3X8

Deadlifts 135/5 185/5 235/5 285/3 325/2+2+2 (30s rest between these sets)

Seated Leg Curls 70 3X8 last set did 80/6 drop set to 60/8 drop set to 50/10

Romanian Deadlifts 135/15 185/12 235/10

Lying Leg Curls - 90/6 drop set to 70/6 drop set to 40/5

Hamstring Cable Pullthroughs 100 3X10

Step-overs 4 minutes of tabata 20s on 10s off.

[qhams]

Re: Qhams Training Journal

Thursday

So I did something different today. I wanted to change it up. After I warmed up, here is what I did.

DB Overhead Press - 65s/4,4,4,3,3,3,2,2,3,2,2 = 22 reps in 10 minutes

Standing Overhead Strict Press - 95/10,8,5,4,4,4,5,5,4,5,2 = 56 reps in 10 minutes


Did the following 2 movements in 10 minutes.
Tricep Pushdown - 100/12,10,8,6,6,6,6,6,8,6,4 = 78 reps
DB Side Lateral Raises - 20s/8,6,6,6,6,6,8,8,6,6,4 = 70 reps

Did the following 3 movements in 10 minutes
Hanging Knees to Toes - 6,6,4,4,4,3,2,2,2,2 = 35 reps
Rope Crunch - 120/8,6,6,6,6,5,4,4,4,4 = 53 reps
Straight Arm Russian Twist - 10/5,5,5,5,5,5,5,5,5,5 = 50 reps

[guns01]

Re: Qhams Training Journal

give this one a go q. you could pretty much do it with damn near anything and it is a nice kick in the nuts. doesnt take a ton of weight either.

i will use dead lifts as an example because that's the last thing i used it for. you are going to start off and do sets of 3 till you get to a good weight. nothing stupid but challenging. now take a little bit of a break. now what you are going to do is do a single, then step back and count to 10. then another. you continue this for a full 5 mins. that's it, lights out haha. squats bench press whatever. you can absolutely wreck it esp as a finisher

[qhams]

Re: Qhams Training Journal

give this one a go q. you could pretty much do it with damn near anything and it is a nice kick in the nuts. doesnt take a ton of weight either.

i will use dead lifts as an example because that's the last thing i used it for. you are going to start off and do sets of 3 till you get to a good weight. nothing stupid but challenging. now take a little bit of a break. now what you are going to do is do a single, then step back and count to 10. then another. you continue this for a full 5 mins. that's it, lights out haha. squats bench press whatever. you can absolutely wreck it esp as a finisher

Will give this a go and report back. Thanks brother!