Qhams Training Journal

[qhams]

Re: Qhams Training Journal

Tuesday -

Back Squats - 45/5 95/5 135/5 175/5 215/5 225/3,3,3
with
Goblet Squats - 40/5 50/5 60/6 70/20 80/15 90/12 100/10

Walking Lunges - 35s/12+6+6 = 24 reps total. Rested 30sec between each set. This was performed after my last set of squats

Hack Squat @ss to grass - 50 5X5 with only 30sec rest between sets

[qhams]

Re: Qhams Training Journal

Wednesday- intercostal/rib or whatever it is still aggravated so I just played around

Bilateral Lat Pulldown - 110/10 140/10 180/10 230/8 275/6 - drop set to 215/8 drop set to 155/10

Pull-Up Negatives - 3 sets of 10s-20s
with
Cable Curls 70/10 90/10 100/10
with
Rear Delt Mach Flys - 30/10,10,10

Eagle Row - 110/5 120/5 130/5
with
T-Bar Row - 45/5 55/5 70/5
with
Bentover Bar Row - 60/5 75/5 90/5

Face Pulls - 60/12,12,
with
Incline Rotating Curls 30s/8,8

[MOUNTAIN-MAN]

Re: Qhams Training Journal

Your the man my brother

[guns01]

Re: Qhams Training Journal

at least you are still able to do some work around it man.

[qhams]

Re: Qhams Training Journal

Your the man my brother

Far from it my friend. But I am trying to become "A Man" lol.

[qhams]

Re: Qhams Training Journal

at least you are still able to do some work around it man.

When I go to chiro it feels great until I reach up high for something or reach around (no jokes here please )

[qhams]

Re: Qhams Training Journal

Thursday

Seated DB Overhead Press - 35s/5 40s/5 45s/5 50s/5 55s/5 60s/5 65s/5 70s/5 55s/10 35s/15

Standing Overhead Press - 45/5 75/5 95/5 115/5 125/5 95/10 65/15

Side Shoulder Raises - 5s/5 8s/5 10s/5 12s/5 15s/5 20s/5 25s/6 15s/12 10s/20

Rope Pushdown - 50/5 60/6 70/6 90/5 110/6 90/10 70/15

At least I got a pump

[qhams]

Re: Qhams Training Journal

I have been slacking alot. Very frustrated with my injuries. I dont even remember if I worked out Friday. I know Saturday and Sunday that I didn't.

Monday

Tricep Pushdowns - 70/10 80/10 90/10 100/10

Flat DB Press 40s/5 50s/5 60s/5 70s/ 5X5 with 40s rest between sets

Bench Press - 45/5 95/5 135/5 165/4 195/3 215/2 235/1

Push-Ups using handles - 12

Tuesday

15 minutes - got 5 rounds of the following
10 Push-Ups
10 V-Ups
10 Walking Lunges
10 Bentover Row with 40s
10 Romanian Deadlifts with 40s
10 Walking Lunges

Wednesday

Eagle Row - 90/10 110/10 130/8+8+6+6+8 - only 30s rest between sets

5 Minutes I did the following:
Rear Delt Raises - 40/7,6,5,6,4
and
Dumbbell Curls - 35s/5,5,5,4,3

Close Parallel Grip Lat Pulldowns 110/10+8+6+4+4 (only rested 30s between sets)

Reverse Grip EZ bar curls - 60/10,8,6,6,5,5 - did all of this in 5 minutes

Side note did alot of stretching, mobility drills, and foam rolling on these days.

[qhams]

Re: Qhams Training Journal

Thursday

Seated DB Overhead Press - 30s/5 40s/5 50s/5 60s/5 70s/8 55s/12 40s/17

Push Press (strict press until it got heavy) - 45/5 65/4 95/3 115/2 135/1 150/1 160/1 170/1

Dips - 5, 10/5, 25/5 35/5 50/5 60/8

Close Grip Bench Press - 45/5 95/5 145/5 195/3+3+3 - only 30s rest between sets

[qhams]

Re: Qhams Training Journal

Late posting this

Friday - hip and back were not doing great but made a decent workout out of it.

Ball Leg Curls - 3X10

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

Deadlift - 135/5 155/5 185/5 205/5 235/5 255/1 285/1 305/1 335/1 355/1

Horse Straddles - think reverse hyper except 1 leg at a time with pauses at top. 3X5 with 10s hold at top

Walking Lunges - 1 set of 15

Did a lot of core, rehab, and mobility exercises.

Monday

30 Deg Inc. DB Press - 40/8 50s/8 60s/8 70s/8 (80s/8+4+2) - rest pause set

Standing Overhead Press - 45/5 75/5 95/5 115/5 (135/4-115/4-95/7) - drop set on last set

Circuit:
Deep Stretch Flys 10s 3X9
with
Machine Overhead Tri. Ext. - 110/10 130/8 (150/6+4+3) - rest pause set
with
DB Side Lateral Raises 15s 3X10

Push-Ups using handles with forward lean 1X15 super slow and controlled
Walkup wall to handstand 2 repetitions
Handstand hold against wall - 20 second hold

[qhams]

Re: Qhams Training Journal

Tuesday - went light and did a ton of mobility and stretching

Eagle Row - 110/8 130/8 150/8 170/10+5+4 (rest pause set)

TRX Horizontal Pull-Up Row 3X8

Rear Delt Fly Machine - 30/10 40/8 50/6+3+2 (rest pause set)

Hammer Curls - 20s/12 25s/10 30s/8 35s/6 40s/4 45s/2

Lat Pulldowns 80/10 95/10 110/10+5+4 (rest pause set)

Core work was also done.

[qhams]

Re: Qhams Training Journal

Wednesday - warmed up alot and did my prehab, stretches, mobility, etc. between sets

Back Squat - 45/5 95/5 145/5,5,5,5,5

Lying Leg Curls - 60/10 70/8 80/8+4+3 (rest pause set)

Goblet Squat - 40/5 50/5 60/6 70/5 80/5 90/5 100/10+8+6 (rest pause set)

Back Squat - 185/4 225/3 245/2 275/1

Walking Lunges - 10, 15s/10 - ran out of time

Romanian Deadlifts - 40s/5 50s/5 60s/5 70s/8 80s/8 - ran out of time.

[qhams]

Re: Qhams Training Journal

Thursday

Seated DB Overhead Press - 35s/6 45s/6 55s/6 65s/6 75s/5,4,3 50s/15

Bench Press - 45/5 95/5 135/5 165/4 195/3 225/1 230/1,1,1

Dip Machine - 180 3X10

Push-Ups 5X10 - ran out of time so I knocked these out at work

Mobility, stretching, and foam rolling thrown in there as well

[qhams]

Re: Qhams Training Journal

Friday

Not alot of time and still nursing my intercostal/rib injury.

Bi-Lateral Lat Pulldown - 140/8 170/8 170/8 200/8 230/8 260/8

Pull-Ups - 1,2,3,(5+3) - rest pause set on last set. Really eased into these as this was first try of pull-ups since injury.
with
TRX Horizontal Pull-Ups - 4X8

Dumbbell Curls - 20s/8 25s/8 30s/8

Planche Planks 5X30 seconds

[qhams]

Re: Qhams Training Journal

Sunday - 3 mile walk

Monday

Flat DB Press - 30s/6 40s/6 50s/6 60s/6 70s/6 80s/6 90s/6 75s/10+4+3 50s/20

Standing Overhead Press - 45/5 75/5 95/5 115/5 135/2,2,2,2,5 95/10+4+3

Back Squats 45/5 75/5 95/5 115/5 155/5,5,5,5,5

Face Pulls - 60 3X8

Goblet Squat - 80/20

V-Up Hold - 3X45sec

Pec Dec - 60/12

Overhead Tricep Ext. 40/8 55/8 70/8 50/12

Side Lateral Raises - 10s/8 15s/8 20s/8 15s/12