qhams journal

[Trixie]

Re: qhams journal

Tuesday - so today I taught a class and didn't have many come so I figured I would participate. I am definitely not in shape for this conditioning.

15 minutes warm-up with foam rolling, stretching, and mobility.

30 minute workout.

Air Squats 1st set - 60 sec, 2nd set - 45 sec. 3rd set - 30sec
with
Flat DB Press - 1st set - 60 sec, 2nd set - 45 sec. 3rd set - 30sec

V-Ups - 1st set - 60 sec, 2nd set - 45 sec. 3rd set - 30sec
with
Bentover DB Row - 1st set - 60 sec, 2nd set - 45 sec. 3rd set - 30sec

Step-Ups 3 sets of 60 seconds
with
Push Press 3 sets of 30 seconds

DB Romanian Deadlifts - 3 sets of 45 sec
with
Push-Ups 3 sets of 30 sec

I used freaking 15 lb dumbbells and was spent. My muscles weren't spent just my body and breathing. I was drenched in sweat. But I would try and do as many reps as possible in strict form as I could. Seriously can't believe that weight kicked my ass. I didn't even workout later tonight because I was still tired.

That's a great workout! Stop putting a frown face on your thread. You are trying new things and still getting yourself to the gym. Tell yourself "I can do this" be more positive about what you are able to do. You are actually posting here so you know that accountability is important.

[cybrsage]

Re: qhams journal

Trixie nailed it. Now do as she says or she will kick your butt and we will all point at you and laugh about it!

[qhams]

Re: qhams journal

That's a great workout! Stop putting a frown face on your thread. You are trying new things and still getting yourself to the gym. Tell yourself "I can do this" be more positive about what you are able to do. You are actually posting here so you know that accountability is important.

Yes ma'am. LOL I am just not where I want to be and feel embarrassed by it. I will try and be more positive. Thanks for the pep talk.

[qhams]

Re: qhams journal

Trixie nailed it. Now do as she says or she will kick your butt and we will all point at you and laugh about it!

Just please don't take any pictures.

[qhams]

Re: qhams journal

Wednesday

Flat DB Press - 40s/8 50s/8 60s/8 70s/8 80s/8 90s/7+4+2 (rest pause set) 60s/12 (burnout)

Bench Press - 45/5 95/5 135/5 165/5 190/4 205/3 225/2 245/1 165/10

Dip Machine - 160/10 180/8 200/8+4+4 (rest pause set) 120/25 (burnout)

[Trixie]

Re: qhams journal

Yes ma'am. LOL I am just not where I want to be and feel embarrassed by it. I will try and be more positive. Thanks for the pep talk.

None of us are where we want to be. We are all works-in progress. We are all getting older and will never be 25 again. Our lives consist of many other demands on our time and bodies that don't get posted up here. You keep at it and that's what matters.

[qhams]

Re: qhams journal

Thursday

30 minutes of tennis hitting against wall. Surprising how winded you get from this, especially if you are decent enough to get a consistent rhythm going.

1- arm DB Row (pronated grip) - 30/8 40/8 50/8 60/8 70/12+6+6 (rest pause set)

V-Bar Lat Pulldown - 100/8 120/8 135/8 150/8 165/8 180/8 200/12+9+6 (rest pause set)

Reverse EZ bar curls - 30/6 40/6 50/6 60/6 70/6 80/6+6+6 (rest pause set I didn't push it on these due to wrist twinge) V-Bar cable curl burnout - 80/20

[Trixie]

Re: qhams journal

Good job buddy. I get winded mowing my lawns don't feel bad.

[qhams]

Re: qhams journal

Friday

30 minute walk at lunch

Seated Overhead DB PRess - 30s/8 40s/8 50s/6 60s/6 70s/6+3+3 (rest pause set) 45/15 (burnout)

Tricep Pushdowns - 50/15 70/15 90/15

Overhead Tri. Ext. Machine - 100/12 120/10 140/8

Standing Overhead Press - 45/5 65/5 95/5 115/5 135/5,5,5

Machine Side Lateral Raises - 60/12,12,12,12

[qhams]

Re: qhams journal

Saturday

Well I tried some lower body work. It went okay. I wasn't disabled afterwards.

Goblet Squat - 40/10 50/10 60/10

Romanian Deadlift - 35s/10 50s/10 65s/10

1-leg calf raises (4 sec pause at bottom) - 0/5 10/5 20/5 30/5

Back Squats - 95/5 135/5 185/5 ( this weight is so light but can't push it with my hip)

calf raise machine 100/15 120/12 140/10

Walking Lunges - 3 sets of 12 reps

90/90 lift - 3 sets of 60 seconds

30 minutes of tennis against wall

Sunday:

1 hour walk plus 1 hour of cleaning out the garage plus one hour or more of cutting hedges/bushes.

Monday:

Eagle Row - 90/10 130/10 170/10,10,10 Drop set to 130/10

Rope Crunch - 100 3X15

Standing Cable Row (pronated grip) - 120/10 140/10 165/10 195/10,10,15 drop set to 165/10

Prone Cobra Incline (3sec pause at top) - 10s/12 12s/10 15s/9

Dumbbell Curls - 10s/10 15s/10 20s/10 25s/10,10,10 - drop set to 15s/10

Hanging Leg Raises (knees to chest) - 3X8

Cable Curl Drop Set - 135/6 - 110/8 - 80/10

[qhams]

Re: qhams journal

Tuesday - taught a class this morning.

5 rounds in 22 minutes and 30 seconds

Round:
15 DB Front Squats
15 Flat DB Presses
20 Bandrows
20 DB Romanian Deadlifts
20 Rock Climbers each leg

[qhams]

Re: qhams journal

Wednesday

Flat DB Press - 40s/6 50s/6 60s/6 70s/6 80s/6 85s/6 90s/6 - drop set to 70s/8

Bench Press - 45/5 95/5 135/5 160/5 185/6,6 205/6 drop set to 165/6

Dip Machine - 140/6 160/6 180/6 200/6,6,12

Tricep Pushdown - 100/15 DB Side Lateral Raises - 15s/15

[Trixie]

Re: qhams journal

qhams, looks like you are doing great! DB Presses look great along with the rest of the work you should be very happy about today. Tuesday's class looks like you got in cardio and I love that you actually give yourself credit for cleaning the garage and doing yard work. It can be hard to get extra stuff done around the house after a workout. Great to see you more positive, don't worry about your lower body work it will get there.

[qhams]

Re: qhams journal

qhams, looks like you are doing great! DB Presses look great along with the rest of the work you should be very happy about today. Tuesday's class looks like you got in cardio and I love that you actually give yourself credit for cleaning the garage and doing yard work. It can be hard to get extra stuff done around the house after a workout. Great to see you more positive, don't worry about your lower body work it will get there.

Thanks Trixie. I believe it is time to get serious about my nutrition and start tracking macros.

My main goals at this point is drop bodyfat, keep strength or raise it slightly, and decrease pain in hip/lower back. Now it is time for nutrition and training to reflect these goals.

[guns01]

Re: qhams journal

Thanks Trixie. I believe it is time to get serious about my nutrition and start tracking macros.

My main goals at this point is drop bodyfat, keep strength or raise it slightly, and decrease pain in hip/lower back. Now it is time for nutrition and training to reflect these goals.

like we talked about before man. 6 out of 7 days perfect and the one day you can get ape shit wild. you can do this man