Qhams Training Journal

[qhams]

Re: Qhams Training Journal

Nice work brother great log been enjoying the ride keep it up

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I appreciate it man. This week was first week back following better nutrition. I hope to lean out again and post some pics up.

[thudgens96]

Re: Qhams Training Journal

I appreciate it man. This week was first week back following better nutrition. I hope to lean out again and post some pics up.

Can't wait to see them. Keep growing

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[qhams]

Re: Qhams Training Journal

Saturday, Sunday, and Monday were rest days.

Tuesday - to make up for Mondays miss I combined chest and quads, with lots of stretching.

Bench Press - 45/5 95/5 135/5 165/5 205/5 240/2+1+1+1 (+ is 30s rest) 195/8+4 145/15+6

Back Squat - 45/5 95/5 135/5 165/5 185/5,5,5,5,8 205/1 235/1 - ran out of time, wanted to ramp up to around 300 today but oh well.

Goblet Squat to finish - 90/20

[qhams]

Re: Qhams Training Journal

Wednesday

1-arm DB Rows - 35/8 45/8 55/8 70/8+6+4 (rest pause set)

Back Circuit
Pull-Ups - 2,2,2,3
10 sec rest
TRX Horizontal Pull-Up 5,5,6,6
10 sec rest
Face Pulls 60/6 70/6 80/8+4+4 (rest pause set), 60/12+8 (rest pause set)

Bicep Circuit
Chin-Ups - 2,2,2
10 sec rest
Parallel Pull-Up - 2,2,2
10 sec rest
Dumbbell Curls - 15s/15,15,15

Behind Neck Lat Pulldowns 80 3X10
Reverse EZ Bar Curls 50 3X8
Planche Planks 3X30s

[thudgens96]

Re: Qhams Training Journal

Wednesday

1-arm DB Rows - 35/8 45/8 55/8 70/8+6+4 (rest pause set)

Back Circuit
Pull-Ups - 2,2,2,3
10 sec rest
TRX Horizontal Pull-Up 5,5,6,6
10 sec rest
Face Pulls 60/6 70/6 80/8+4+4 (rest pause set), 60/12+8 (rest pause set)

Bicep Circuit
Chin-Ups - 2,2,2
10 sec rest
Parallel Pull-Up - 2,2,2
10 sec rest
Dumbbell Curls - 15s/15,15,15

Behind Neck Lat Pulldowns 80 3X10
Reverse EZ Bar Curls 50 3X8
Planche Planks 3X30s

Nice work brother do the pull downs behind the neck ever hurt your shoulders

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[qhams]

Re: Qhams Training Journal

Nice work brother do the pull downs behind the neck ever hurt your shoulders

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First time I have done them in a long time. I watched this video and gave it a try and really liked it...

https://www.youtube.com/watch?v=I8FXgUKsPg0

[thudgens96]

Re: Qhams Training Journal

Thanks brother will give it a try

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[qhams]

Re: Qhams Training Journal

Thursday

Man I felt jacked (bad) today. I did alot of rolling out of hip and lower back and as of right now it feels better. May have to do it again later along with more stretching.

Seated DB Overhead Press - 30s/5 40s/5 50s/5 55s/5 60s/5,5,5,5,6 - 50s/12+6 (rest pause set)

Dips - 5, 25/5,5,5,5,8 - BW (bodyweight) - 12+4+4 (rest pause set)
with
DB Side Lateral Raises (slow) 20s/5,5,5,5,6

Shoulder Burnt Out:
DB Side Lateral Raises 15s/10
no rest
Shrug + Clean + Press 15s/10
no rest
Arnold Presses - 15s/10

Had to blast through this last group because I was running late. I haven't been getting all my sets in or rushing through them due to long periods of stretching, rolling, and corrective exercises. But if you add in all the corrective exercises I did today and everyday for that matter, then it is pretty high volume.

[thudgens96]

Re: Qhams Training Journal

Thursday

Man I felt jacked (bad) today. I did alot of rolling out of hip and lower back and as of right now it feels better. May have to do it again later along with more stretching.

Seated DB Overhead Press - 30s/5 40s/5 50s/5 55s/5 60s/5,5,5,5,6 - 50s/12+6 (rest pause set)

Dips - 5, 25/5,5,5,5,8 - BW (bodyweight) - 12+4+4 (rest pause set)
with
DB Side Lateral Raises (slow) 20s/5,5,5,5,6

Shoulder Burnt Out:
DB Side Lateral Raises 15s/10
no rest
Shrug + Clean + Press 15s/10
no rest
Arnold Presses - 15s/10

Had to blast through this last group because I was running late. I haven't been getting all my sets in or rushing through them due to long periods of stretching, rolling, and corrective exercises. But if you add in all the corrective exercises I did today and everyday for that matter, then it is pretty high volume.

Keep up the good work

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[qhams]

Re: Qhams Training Journal

Friday

I had to do a super fast workout only 35 minutes to warm-up and hit it.

Deadlift - 135/5 185/5 235/3 285/3,3,3,3, 305/3, 315/5 - drop to 235/5 on Romanian Deadlift - drop to 135/10 on romanian deadlift no rest except to move weight off

between sets:
Goblet Squat - 40/5 55/5 70/5 85/5 100/5

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

That is all folks. Short work day and golf later. Yippee!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!!!!!!!!!!!!

[thudgens96]

Re: Qhams Training Journal

Friday

I had to do a super fast workout only 35 minutes to warm-up and hit it.

Deadlift - 135/5 185/5 235/3 285/3,3,3,3, 305/3, 315/5 - drop to 235/5 on Romanian Deadlift - drop to 135/10 on romanian deadlift no rest except to move weight off

between sets:
Goblet Squat - 40/5 55/5 70/5 85/5 100/5

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

That is all folks. Short work day and golf later. Yippee!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!!!!!!!!!!!!

Damn man I would have pulled something getting to 305 that fast. Be careful. Course I'm old.

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[qhams]

Re: Qhams Training Journal

Damn man I would have pulled something getting to 305 that fast. Be careful. Course I'm old.

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I do alot of stuff between sets foam rolling, stretching, activation drills, posture reset exercises etc. Trust me I was plenty warm by the time I got to that number.

[thudgens96]

Re: Qhams Training Journal

I do alot of stuff between sets foam rolling, stretching, activation drills, posture reset exercises etc. Trust me I was plenty warm by the time I got to that number.

Right on I was wondering if you were the man of Steele brother

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[qhams]

Re: Qhams Training Journal

Saturday and Sunday were rest days. Had the intention to train but spent time with family instead....that and was lazy

Monday - great day today on bench for me. Strength was up for some reason???

Bench Press - 45/5 95/5 135/5 165/5 185/5 210/5 240/4+1 (rest pause set) 195/(10+4) 145/(14+7+4)

Behind Neck Lat Pulldowns - 80/10 95/8 110/8

Seated DB Overhead Press - 35/5 45s/5 55s/5 70s/4+2 (rest pause set) 55s/(6+4+2) 40s/(10+5+5)

Ran out of time. Again I do a lot of stretching, mobility, prehab exercises, etc. between sets.

(..+..+...) all rest pause sets are 30s rest between the sets

[qhams]

Re: Qhams Training Journal

Tuesday - back/hip was total crap today. Happy to get what I did in. Funny thing is last set of back squats felt the best. I guess I finally got warmed up and loose but then ran out of time. Barely had time to get goblet squats in.

Back Squat - 45/5 95/5 135/5 175/5 195/5,5,5,5,7
with
Seated Leg Curls - 50/5 65/5 80/5 90/5 105/(6+3) 85/(9+4+3) 60/(15+8+4)

Goblet Squat 90/(10+10+10)

(+) rest pause sets 30s rest between sets