Qhams Training Journal

[qhams]

Re: Qhams Training Journal

Friday - low energy...didnt eat enough. Did a workout but it was more just for energy expenditure but turned into a decent workout.

I was supposed to work back but it is still sore, so I hit quads.

4 Exercise Circuit. 1-3 minutes of rest between circuits. Took about 45 minutes to get the work in.
High Bar Squat - 45/5 95/5 135/5 175/5 225/3,3,3,3,3
with
Goblet Squat - 35/5 50/5 65/5 80/5 90/5 100/5,5,5,5
with
Walking Lunges - 0/5 12s/5 15s/5 20s/5 25s/5 30s/5 35s/5 40s/5 45s/5
with
Duck Stance Leg Press - 220/5 260/6 300/5 340/5 380/5,5,5,5,10

Ran out of time. That's all folks.

[qhams]

Re: Qhams Training Journal

Saturday

1-arm lat pulldown 70/15 80/12 90/10 100/8 110/6 120/4 135/6-100/8-70/10

Pull-Ups - 1,2,3,4,5,6,5,4,3,2,1

Mid-way pull-up hold move forward and backwards for rotator cuff 3X5

Cable Curl using Rotating Handle - 60/6 70/6 80/6 - drop set to 70/8 drop set to 50/10

Also walked nine holes of golf

Sunday - 30 minutes brisk walking in the morning

[qhams]

Re: Qhams Training Journal

Monday

Warm-Up Flat DB Press 35s/12 50s/10 65s/8

Low to high cable fly - 30/6,6,6 (slow with pauses at top and bottom)
with
Flat DB Press - 80s/6,6,6

Bench Press - 45/5 95/5 135/5 165/5 185/8+4+3 (rest pause sets, 30sec)

Dips - 10, 25/8 45/6 70/2 drop set to no weight for 8 reps, rest 30s and got 4 more reps.

Pec Dec - 10s hold, 90/6 10s hold 70/6 10s hold 50/5

Overhead Tri. Ext. 140/10+5+3 (rest pause set 30s rest between sets)

Step-Overs 3X20 each leg

[qhams]

Re: Qhams Training Journal

Tuesday

1-arm Cable Row - 80/10 90/10 100/8 110/8 120/6 135/6 150/6 - drop set to 110/8 - drop set to 80/10

Hanging Tuck Planche Hold - 3 X 30sec

Hanging Knees to Toes 3X 10,10,8

Face Pulls - 80/6 90/6 100/6 - drop to 80/8 drop to 60/10

Cable Curls - 100/5 110/5 120/5 135/5,5,5,6 - drop set to 100/8 drop set to 70/10

Bench Knee Pull-Ins - 3X20

Rear Delt Machine - 40/5,8,9

Hollow Plank Hold - 3X30s

Tabata Method
8 rounds. Rotating between Standing T-Bar Row 70/10 with Rock Climbers 20s on 10s off, rotating between the two movements for 4 minutes.

[qhams]

Re: Qhams Training Journal

Sorry been MIA for about a week. I had some things happen at work. I have trained some during this period but I am back at the gym now.

Thursday

Seated DB Overhead Press - 30s/8 40s/8 50s/8 60s/8 70s/6 75s/3
with
hanging tucked front lever 3X30sec

Standing Overhead Press - 95 3x10
with
Hanging Knees to Toes - 3X10

Side Lateral Raises - 20s/8,8,8 15s/15
with
Machine Overhead Tricep Ext - 120/8,8,8
with
Dip Machine - 180/8,8,8
with
Hollow Planks - 3X30sec

Tabata rotating between 14lb medicine ball toss and upright row 45lbs 20s on 10s off.

[guns01]

Re: Qhams Training Journal

get some q.

[qhams]

Re: Qhams Training Journal

Friday

Strained my right lat during the workout. It hurts to take deep breaths in. Maybe I just dislocated a rib? I have done this before.

Lying Leg Curl 50/10 60/10 70/8 80/6 90/5,5,5

Wide Parallel Grip Lat Pulldown - 65/5 80/5 95/5 110/5 125/5 140/5 145/5 155/5

Seated Leg Curls - 60/12,10,12
with
Romanian Deadlifts - 135/10 185/10 235/10

Pull-Ups - 1,2,3,4,5,6, had to stop due to strained lat/rib

Snatch Grip Deadlifts - 135/5 (strained my lat/rib doing this)

Dumbbell Curls - 25s/8 30s/6 35s/4 40s/2 35s/6 drop set to 25s/8 drop set to 15s/10

[qhams]

Re: Qhams Training Journal

Sat. and Sun - strained rib or lat was and still is aggravated. I just rested this weekend. I did make it to chiro Friday and it helped but not as much as I hoped.

Monday

Was feeling great today so I just started piddling and had a decent workout. Stretch and rolled out alot today.

Flat DB Press - 35s/15

Overhead Tricep Ext. 25/15
15 Deg Inc. DB Press - 40s/15

Overhead Tricep Ext. 30/15
30 Deg Inc DB Press - 45s/12

Overhead Tricep Ext. - 40/12
45 Deg Inc DB Press - 50s/12

Overhead Tricep Ext.- 50/10
30 Deg Inc DB Press - 55s/10

Overhead Tricep Ext. - 60/8
15 Deg Inc DB Press 60s/8

Overhead Tricep Ext.- 65/8
Flat DB Press - 65s/6

Overhead Tricep Ext.70/6

Flat DB Press - 70/6
Dips - 5

Flat DB Press - 75s/6
Dips - 5

Flat DB Press - 80s/6
Dips - 5

Bench Press - 45/5 95/5 135/5 155/4 185/2 205/2 235/1
Step-Overs (4blocks each side + step) - 4 sets of 60 seconds (about 20-25 reps each leg)

[qhams]

Re: Qhams Training Journal

Tuesday

Morning Workout

5 rounds of the following in 15 minutes.

10 Dumbbell Thrusters
10 V-Ups
10 Burpees
10 Romanian Deadlifts
10 Rock Climbers

PM Workout

Lying Leg Curls 50/10 60/10 70/8 80/8 90/6 100/4 110/3 80/10
with
High Bar Back Squat - 45/5 95/5 135/5 165/5 185/4 215/3 235/2 265/1 285/1 (most I have done in a long time with no pain )
with
Goblet Squat - 35/5 50/5 65/5 80/5 90/5 100/5

Quad Finisher: 1 round
Back Squat - 205/6
with
Goblet Squat - 100/12
with
Jumping Squats - 25 reps

Dumbbell Romanian Deadlift - 40s/5 50s/5 60s/5 70s/5 80s/5 90s/5 100s/5

Duck Stance Leg Press 260/5 280/5 300/5 320/5 340/5 360/5 380/10

[qhams]

Re: Qhams Training Journal

Wednesday - did a light back and biceps workout

Thursday - Walked about an hour with dad

Friday - worked shoulders and triceps at home

Saturday - worked legs at home

Sunday - rested

Monday - back at it today

Flat DB Press - 35s/12 50s/10 65s/8 80s/6
with
DB Flys with 4 sec pause in bottom 15s/5,5,5,5 - used this mainly as a way to stretch and open up the chest

Bench Press - 45/5 95/5 135/5 165/5 190/5 210/5

Face Pulls - 50 3X12

Dips - 10, 25/8, 35/6

Knees up to chest 6 sets of 5 reps

Dumbbell Curl - 20lbs 10sec hold, 8 reps, 10sec hold, 6 reps, 10sec hold 4 reps

Overhead Walk-Up Wall 3 repetitions

DB Side Lateral Raises 15s 10sec hold at top, 8 reps, 10sec hold at top, 4 reps, 10sec hold 2 reps

Overhead Tricep Machine 120/10,10

Cable Flys - 30/10

[qhams]

Re: Qhams Training Journal

Tuesday - could tell I was out of alignment. Knees didnt feel great until I got stretched out.

Back Squats - 45/5 95/5 135/5 175/5 210/5 240/5

Seated Leg Curls - 70/6 75/6 80/6 85/6 90/6

Goblet Squats - 35/5 50/5 65/5 80/5 90/5 100/12,12,12

DB Romanian Deadlifts - 50s/12 60s/12 70s/12 80s/8,8

Walking Lunges - 10s/15 20s/12 30s/10

Duck Stance Leg Press - 300/12 320/12 340/12

Leg Press Calf Raises (4sec pause at bottom 2sec pause at top) 220/5 240/5 260/5 280/5 300/5


s

[qhams]

Re: Qhams Training Journal

Wednesday - Intercostal strain/lat/rib area whatever it is still hurts. I have a feeling this has to do with posture or imbalance. I have rolled it out which temporarily helps but doesn't fix it.

Anyways still got a workout in.

Cable Curls - 60/15 80/12 100/10 120/8
with
Rear Delt Machine - 30/10,10,10,10

Face Pulls - 80/8,8,8
with
Hammer Curls - 40s/6 35s/8 30s/10

Cable Row - 150/15 165/12 180/12
with
Reverse EZ Curls - 40/6 50/6 60/6

Close Grip Cable Row - 180/12,12,12
with
Reverse EZ Curls - 70/6 80/6 60/12

[qhams]

Re: Qhams Training Journal

Thursday - tailbone hurt, spasm in upper right trap/neck, and ribcage hurt. Crap!!! I skipped working out.

Friday

Shoulder Circuit:
Seated DB Press - 25s/6 35s/6 45s/6 50s/6 55s/6 60s/6
with
Standing Overhead Press - 45/6 65/6 85/6 95/6 110/6 125/6
with
Side Lateral Raises - 10s/12 12s/12 15s/12,12,12 20s/8+15s/6

Eagle Row - 70/10 90/10 110/10 130/10 150/8 170/8

Lying Leg Curls - 60/12 70/10 80/10

Seated Leg Curls - 50/12 70/10 90/8

[Dzone]

Re: Qhams Training Journal

there ya go

[qhams]

Re: Qhams Training Journal

Friday and Saturday afternoon I did a 30 minute workout. 20s on 10s off. Variety of movements (body weight, free weight, mobility, conditioning, etc.)

Monday - so my diet has SUCKED lately. I could tell my waist had gone up, so I measured and yep up a full inch, but no surprise. This will be the kick in the butt to get back on track.

Workout - spent more time trying to roll and do mobility drills trying to get my rib area to settle down

Flat DB Press - 40s/12, 55s/10 70s/8, 85s/6
with
15 Deg Flys - 10s/5,5,5,5 - took 5s pause at bottom, just using this to stretch out

Bench Press - 45/5 95/5 135/5 155/5 175/4 205/3 225/3

Dips - 5, 45/7+3+2 = 12 (using rest pause 30s between sets)

30 Deg Inc DB Press - 50s/5 - ran out of time so I didnt get to do any working sets

Finished up behind desk doing the following 10 slow controlled push-ups on the minute for 5 minutes

Really bummed and wishing I could get healthy again, so I could hit it a little harder.