qhams journal

[qhams]

Re: qhams Challenge thread

Saturday - didnt make it to gym but did a little workout around the house

Glute Bridge Hold 1 set of 60 sec

90/90 lift 60 sec

1 leg 90/90 lift 30 sec

4 different hip drills like fire hydrants, bird dogs, etc. 10 reps each movement

Romanian Deadlifts 25s/20 35s/20 45s/15 55s/12 60s/10,10,10

Overhead Tri Ext 15s 3X12 really light triceps were fried already

Side Lateral Raises 15s 3X12 didnt want to push my shoulder

1-leg romanian deadlift 15 1X10 I sucked at these. Balance was horrible which makes me think I for sure have a hip issue.

[Dzone]

Re: qhams Challenge thread

Looking great bro. Keep it going

[qhams]

Re: qhams Challenge thread

Sunday - rest

Monday - went to new chiropractor.

Chiro said the following things:

A. Stop hip tucking when doing core work. This makes the issue worse. Says that is a myth that has been going on forever and used by most therapist and trainers.

B. I do two simple core movements daily. One I simply lay on back and brace core without hip tucking, Second one I brace core in a sitting position with hands on head and turn side to side.

C. Reduce the amount I sit drastically

D. Use a wedge when I do sit, he gave me one.

E. Get the book Back Mechanic by Stuart McGill and read it front to back.

Workout for Monday

1-arm Landmine Rows (Meadow Rows) - 0/10 10/10 25/10 35/10 50/10,10 10/20

Cable Curls - 80/12 100/10 120/8+4+3 (rest pause set) 80/20

Core Exercise my chiro gave me 10 sets of 20sec "braces"

Rowing Machine - 20s ON 10s OFF for 4 minutes = 725 Meters and 66 calories burned. Didn't try to kill it since I have not done this in a long time.

Had alot of neck problems from sitting in front of computer all weekend. Had to do alot of rolling and stretching today. That is why the volume was low, but still accomplished something.

[qhams]

Re: qhams Challenge thread

Tuesday - went very easy today. Did a bunch of stretching.

Seated Leg Curl - 50/15 70/12 90/7+4+4 (rest pause set) 60/20

Rope Pushdown - 50/20 60/15 70/17+8+7 (rest pause) 60/20

Goblet Squat - 20/5 35/5 40/5 45/5 50/5 (back/hip was not happy so I didn't do alot)

Flat DB Press w. 5 sec pause at bottom - 20s/5 35s/5 40s/5 45s/5 50s/5 (didnt push it shoulder wasnt happy)

High Step-Ups 10 Blocks each side + step - 5 reps each leg

Romanian Deadlifts - 40s/5 50s/5 60s/5 70s/5

Step-Overs (5 blocks each side + step) Using Tabata Method 20s ON 10s Off for 4 minutes. I counted reps I did 8 sets of 8-9 reps each leg

[cricketnoise]

Re: qhams Challenge thread

Your looking and sounding solid bro keep it up?💪👍

Sent from my SM-N920V using Tapatalk

[qhams]

Re: qhams Challenge thread

Wednesday - neck is the best it has felt in a long time today, but hell when you roll the living crap out of it with lacrosse balls, cut out all overhead pushing/pulling, cut back on sitting and stand up more through out the day, stretch your neck, etc. I guess it is bound to get better. LOL but damn that is alot to do to get out of pain and I miss doing my pushing and overhead pulling movements.

Went to chiro today. This new guy I am going to give him some time. I am feeling somewhat better, but again I am doing so many things that I dont know if it is what I am doing or what he has me doing that is making me feel better and I say better but I have a long @ss ways to go before good enough to go at it, as you can see by my weak workouts.

Todays Workout:

Wide Parallel Grip Cable Rows - 100/12 120/12 150/12 180/12+6+6 (rest pause set)

1-arm DB Row - 40/10 50/10 60/10+8+6 (rest pause set)

Hammer Curls - 10s/15 15s/12 20s/10 25s/8 30s/6 35s/4 40s/2 15s/15

Chest Supported Hortzontal Shrugs (hits low/mid traps) 45 bar 3X10

Rock Climbers 20sec ON 10sec OFF for 4 minutes (8 rounds total)

10 sets of rehab movement doc gave me. Now bracing my core and going into a partial glute bridge. We shall see if this works.

[BABY1]

Re: qhams Challenge thread

Gotta do what helps and try not to overdo it when you do feel good

[qhams]

Re: qhams Challenge thread

Sorry I haven't been posting workouts. Been really frustrated. Injuries not getting better and I dropped that chiropractor. He sucked and was clearly doing very little and milking me as much as possible.

Going to see another new chiro Wednesday.

This weekend I measured my waist and I have gotten to blame fat. Clean eating started yesterday and it will stick!!!

Monday

Taught a class doing cardio movements and isolation work. 30s-60s on cardio movements with 30-45s on isolation strength moves. Class was around 45 minutes.

Weight training later in the day worked back did a small circuit:

5 rounds of the folliwng with rest periods of 2-3 minutes between doing stretching, rolling, etc.

Eagle Row 10-12 reps
Standing Cable Row 10-12 reps
Floor Rear Delt Raises 10sec holds 3 reps

Tuesday
Was careful with hip.

5 rounds of the folliwng:
Goblet Squat (didn't go low just to bench then back up) 30/10 45/10 60/10,10,10
Landmine Split Lunges 5X10
Step-Overs 5X12 each side
Close Stance Leg Press 240/10 280/10 320/10,10,10

90/90 Lift - 60 sec
90/90 Lift (one leg at a time) - 3 sets of 15sec no rest going back and forth from leg to leg

Romanian Deadlifts - 40s/8 50s/8 60s/8

Walking Glute Bridges 1 set of 10 reps

[qhams]

Re: qhams Challenge thread

Wednesday

WEnt to new chiro. Thank God!!! He is good. Hip felt alot better. Best it has felt in a while. Whether or not it holds is another question. Plan on going 2-3 days a week for about a month and continue my rehab movements.

Did a light pressing workout today. Got a shoulder adjustment as well and that helped alot.

Rope Pushdowns - 60/10 70/10 80/10 90/15+8+5 (rest pause set)

Machine Side Lateral Raises - 30/12 40/12 50/12 60/15+8+8 (rest pause set)

Pressing Circuit:
Standing Behind Neck Presses 45/8 55/8 65/8 75/8
with
45 deg incline DB Press - 30s/8 35s/8 40s/8 45s/8
with
Flat DB Press - 30s/8 35s/8 40s/8 45s/8

2nd mini circuit:
Hammer Standing Press - 25s/10,10
with
Dip Machine - 140/12,12 - shoulder wasn't ready for this yet
with
Upright Rows to Chest 40/15,15 - did all 2 rounds of this with only rest to walk from exercise to exercise

Did some glute work as well along with lots of foam rolling and stretching.

Neck and traps only thing that didn't feel good today.

Diet has been pretty good. Last night only slip 3 mini snicker bars bite size. Other than that clean eating.

[guns01]

Re: qhams Challenge thread

what is it that one guy always says? consistency consistency consistency. keep tearing it up q

[qhams]

Re: qhams Challenge thread

what is it that one guy always says? consistency consistency consistency. keep tearing it up q

Yeah consistency is the key for sure.

[qhams]

Re: qhams Challenge thread

DOCTORS REPORT:

Good news.....went to a new doc today. This dude knows his hormones. For those that don't know me I have had to problem solve my issues. When we spoke he said my labs were looking pretty good except I was slighty hyperthyroid. I have always read with thyroid/adrenal issues you always treat adrenal first then thyroid. All my dumb docs over the years never acknowledged my adrenal issues and it wasnt until I started on adrenal supplements 3 years ago that I felt worth a flip. Anyways he wants me to try and come off it and then get labs redone. I would be so excited to come off something.

Next was testosterone. He said while I was good upper 600s that he liked folks more around the 900-1000 mark and wants me to increase dosage.

LDL was high and LDL to HDL ratio was not ideal so will have to make some adjustments in my diet. On a good note my HDL was up 10 points from 39 to 48 in a month with 4 grams of fish oil a day. So will make some adjustments to this.

My growth hormone was very low. While he didn't push replacement therapy he said to first try and make the needed adjustments in my regimen and see if it improves. Only other option at that point would be replacement HGH therapy....I don't have the money or should I say I don't want to spend the money on this.

Cortisol levels were ideal. Cortisol is frowned upon but like all hormones there is low, there is high, and then there is ideal. Due to my adrenal regimen my cortisol was solid.

Estrogen levels were ideal and alot of other hormones were checked and in good shape.

For some odd reason my liver enzymes were up some, not sure what that was from, but he put me on a liverguard.

The final thing he added to my regimen was some hcg 250iu once a week. Last time I took HCG was when I was using it as my replacement therapy and my E2 shot through the roof. Plus with not taking this we haven't had to worry about birth control.

Anyways curious to see what changes come about. I am hoping to have more energy, sleep better, and lean out with the help from better nutrition.

[MOUNTAIN-MAN]

Re: qhams Challenge thread

Great to see u take care of your health brother more guys should see the doctor and tend to injuries like u do brother keep on doing ur thing brother respect.

[qhams]

Re: qhams Challenge thread

Thursday Workout

1-arm standing cable row - 50/12 70/12 90/10 110/10+5+5 (rest pause set)

1-arm landmine rows - 10, 10/10 25/10
with
1-arm lat pulldowns - 50/10 70/10 90/10

Bentover Rev. Grip Row - 90/8 100/8 110/10
with
Face Pulls - 70/8,8,8

Hammer curls - 20s 1st set 45sec, 2nd set 30sec, 3rd set 25 sec

Rear Delt Raises - 5s 3 sets of 25 reps

Rowing Machine - 20s ON 10s OFF for 4 minutes - 77 calories

[BABY1]

Re: qhams Challenge thread

Looks like you are very in tune with what's going on in your body, and that is awesome. Great to see people eing their own advocate. Keep up the great work qhams