qhams journal

[qhams]

Re: qhams Challenge thread

b
Exactly! Manual labor for 20 years has taken its role on my tendons and joints. But pursuing fitness over the years has enabled me in most cases to self rehab effectively. Thankfully I have a great PA and he's open to treatment alternatives that don't start with opiates and end with more opiates. vOLTAREN GEL has been a god send, the stuff is unicorn juice for all soft tissue injuries from sprained ankle to tendinitis like tennis elbow. A previous Doctor wanted to go straight to cortisone shots for my elbow so I found a new doc. Lol.

PA? Physician Assistant? Is the Oltaren Gel over the counter?

[qhams]

Re: qhams Challenge thread

Thursday Workout

Standing Close Parallel Grip Cable Row on Functional Trainer - 140/12 185/10 230/8 275/6 315/ 4X10 240/25

1-arm lat pulldowns - 215/5,5,5,5,7 155/16

Reverse EZ Bar Curls - 30/10 40/8 50/6 60/4 70/4 80/ 7 sets of 4 reps 60/15

Ran out of time.

I also did my rehab movements on one side.
Right Hip Abductor 1X25
Left Hip Adductor 1X25
Right Leg Supine Leg Lift 1X25

Frog stance glute bridges - 30
Glute Bridge brace - 30
Glute Bridge brace holding ball between legs - 25
Glute Bridge holding for 10 seconds in about 4 different positions
-1leg 90/90 lift 2 sets of 20 seconds

[Blueedge]

Re: qhams Challenge thread

PA was a typo, I use and iPod touch and have fat thumbs lol.
I meant to put PP - personal physician.
Voltaren gel is a prescription, it's a topical non steroid anti inflammatory but is also available in pill form but I've tried the oral version as well as meloxicam, the topical voltaren far exceeds ALL the oral nsad drugs I've been prescribed. Results are noticed from very first application or two, and I only have to use it 4 or 5 days to completely heel most minor tendinitis and strains/sprains. I've given some to several friends afflicted by major soft tissue injuries, one with a massively sprained ankle, black and blue swollen to max and by 5th day it was gone. Same with a guy who strained his left pec. Entire left pec was black n blue he was benching within a week of use.
Without insurance it's about 70$ but with my insurance I pay 15 for a 100ml tube, 1ml dose used at a time, am and pm treatment. I'd be stuck on OxyContin indefinitely from chronic tendinitis in elbow, both knees, and a 5th lumbar that likes to turn clockwise 15 degrees for fun lol. Hope it helps if your in need of relief from pain.

[qhams]

Re: qhams Challenge thread

PA was a typo, I use and iPod touch and have fat thumbs lol.
I meant to put PP - personal physician.
Voltaren gel is a prescription, it's a topical non steroid anti inflammatory but is also available in pill form but I've tried the oral version as well as meloxicam, the topical voltaren far exceeds ALL the oral nsad drugs I've been prescribed. Results are noticed from very first application or two, and I only have to use it 4 or 5 days to completely heel most minor tendinitis and strains/sprains. I've given some to several friends afflicted by major soft tissue injuries, one with a massively sprained ankle, black and blue swollen to max and by 5th day it was gone. Same with a guy who strained his left pec. Entire left pec was black n blue he was benching within a week of use.
Without insurance it's about 70$ but with my insurance I pay 15 for a 100ml tube, 1ml dose used at a time, am and pm treatment. I'd be stuck on OxyContin indefinitely from chronic tendinitis in elbow, both knees, and a 5th lumbar that likes to turn clockwise 15 degrees for fun lol. Hope it helps if your in need of relief from pain.

Cool. Next time I see my physician I will ask about it. I have some type of gel that a bone and joint doc gave me and it sounds similar to that. I use it on areas that I have some inflammation like my shoulder and lower back. Works pretty good but I will see if I can get some of that. Thanks bud.

[qhams]

Re: qhams Challenge thread

Back/hip is feeling better. Been doing all these glute activation exercises and they seem to be helping alot.

Dumbbell Overhead Press (seated) - 30s/5 40s/5 50s/5 55s/5,5,5,5,6 40s/15+8 (drop set)

Overhead Tricep Ext. machine - 70/5 100/5 130/5 150/5,5,5,5,7 120/15+8

Machine Side Lateral Raises - 40/15 50/15 60/10 70/10 80/10 - ran out of time

Right Leg Abduction - 25 reps
Left Leg Adduction - 25 reps
Right Lying Supine Leg Lift - 25 reps

Hip Abduction - 100/12
Hip Adduction - 100/12
Frog Pumps - 30 reps
Hip tucks with partial glute bridges - 25 reps
Hip tucks with partial glute bridges w. ball between legs - 25 reps
Glute Bridges pausing at 5 positions and holding for 10 seconds
Rope Hamstring Pullthroughs - 50/15
Reverse Lunges - 25 reps each leg

Ran out of time.

[qhams]

Re: qhams Challenge thread

Saturday - had a neighbor cut two huge trees down in my backyard then I hauled them about a 100 yard to the street using only a wheelbarrow with no ones help (neighbor was the brains and I was the cheap labor ) Anyways that was close to 3 hours worth of work and I was exhausted after that. Back help up for the most part but I knew it was going to be angry the next day and my lazy butt didnt stretch afterwards.

Sunday - yep almost went into spasm before church. Missed church and rolled/stretch along with a prednisone tablet got it under control and I was okay the rest of the day.

Monday - woke up doing pretty good surprisingly

Workout:

Eagle Row - 90/10 130/10 150/10 170/12+5+3 (rest pause set)

Standing T-Bar - 45/8 70/8 95/14+6+5 (rest pause set) 60/20+10 (rest pause)

Incline DB Prone Cobra 3s/15 5s/12 3s/15 (3s pause at top)

DB Curl - 10s/8 15s/8 25s/8 30s/10+5+4 20s/15+6

Hip Rehab:
Right Leg Abduction - 30 reps
Left Leg Adduction - 30 reps
Right Lying Supine Leg Lift - 25 reps

Hip Abduction - 110/10
Hip Adduction - 110/10
Frog Pumps - 35 reps
Hip tucks with partial glute bridges - 30 reps
Hip tucks with partial glute bridges w. ball between legs - 30 reps
Glute Bridges pausing at 5 positions and holding for 10 seconds
Walking Lunges - 15 each leg
1-leg 90/90 lift - 2 sets of 40s holds

[qhams]

Re: qhams Challenge thread

Tuesday - rest pause on my working sets

Tricep Pushdown - 70/12 90/12 110/12 125/15+6+6 95/21

Machine Side Lateral Raise - 30/12 40/12 50/12 60/12 70/14+7+6 50/25

Flat DB Press - 40s/8 50s/8 60s/8 70s/6 75s/9+5+4 55s/12

30 Deg Inc. DB Press - 40s/8 50s/8 65s/8+4+4

Back adjustment this morning. Lower back isn't crazy happy today but hopefully it gets better throughout the day.

[qhams]

Re: qhams Challenge thread

Wednesday - rested

Thursday -

Standing Functional Trainer Row 170/10 205/10 260/10 320/15+10+7 245/20

Reverse EZ Curl - 30/8 40/8 50/8 60/6 70/6 80/6 90/6+4+2 60/15+8

1-arm lat pulldown on functional trainer - 200/15+8+5 260/20 (warm-up sets were not included forgot to write them down)

Friday

Seated DB Overhead Press - 20s/10 30s/10 40s/10 50s/10 60s/6+3+2 40/16+8

Overhead Tricep Ext. - 70/8 100/8 130/8 150/10+5+3 120/17+8

Side LAteral Raise - 10s/10 12s/10 15s/10 20s/10 25s/7+4+4 12s/20+10

[qhams]

Re: qhams Challenge thread

Monday

Eagle Row - 90/8 130/8 170/8,8,8 140/15+7

T-Bar Row - 45/8 70/8 100/8,8,8 65/16+8

Dumbbell Curl - 8s/6 10s/6 12s/6 15s/6 20s/6 25s/6 30s/8,8,8 20s/15+6

Inc. DB Prone Cobra w. 3sec hold at top - 3s/15 5s/12 5s/15

Frog Pumps - 25
Partial Glute Bridges - 25
Partial Glute Bridges w. ball between legs - 25
Glute Bridges holding 5 different positions for 10sec - 1 set
Lying Side Leg Abduction - 20
Lying Inner Leg Adduction - 20
1-leg 90/90 lift - 20s hold each side
Leg Abduction - 90/15
Leg Adduction - 90/15
Planks - 60sec
Wall Hold - 60 sec
V-Up Hold - 60 sec

[qhams]

Re: qhams Challenge thread

Tuesday

Rope Pushdowns - 60/12 80/12 100/8 115/8,8,10 80/17

Flat DB Press - 40s/6 50s/6 60s/6 70s/6 75s/6,6 80s/7

30 Deg. Inc DB Press 50s/10 60s/8 70s/6 80s/4 50s/12+5

DB Side Lateral Raises - 10s/10 12s/10 15s/10 20s/10,10,10

Frog Pumps - 25
Partial Glute Bridges - 25
Partial Glute Bridges w. ball between legs - 25
Glute Bridges holding 5 different positions for 10sec - 1 set
Lying Side Leg Abduction - 20
Lying Inner Leg Adduction - 20
1-leg 90/90 lift - 20s hold each side
Leg Abduction - 90/15
Leg Adduction - 90/15
Wall Hold - 60 sec
V-Ups - 10

Been reading up on a therapist by the name of Peter Egoscue. I bought his book and have been doing some of his videos online for therapy. I am liking it so far. End results will be the proof in the pudding.

[guns01]

Re: qhams Challenge thread

us jacked up people are always on the hunt man. either to work around or help with our issues. that's good stuff

[qhams]

Re: qhams Challenge thread

us jacked up people are always on the hunt man. either to work around or help with our issues. that's good stuff

Yeah I totally agreed. This go around I am not squatting or deadlifting or any other lower body lift until I get this crap healed up completely. I am too young to wake up in the morning in chronic pain and I am missing out on activities I love and my mood is affected by the pain which causes those around me to suffer. Shit is going to get fixed!!!!!!!!!!!!!!!!!!!!!!!!!!!!

[qhams]

Re: qhams Challenge thread

Wednesday - I was tired and depressed from my injury. Did some light therapy and stretching but that is about it.

Thursday - worked in yard for about an hour and half before going into work.

Workout:

Standing Close Parallel Grip Cable Row on Functional Trainer - 140/12 185/12 230/12 275/12 315/12,12,12 250/25

Reverse Grip EZ bar curls - 30/8 50/8 70/8,8,8 50/15

1-arm lat pulldown on FT - 140/8 170/8 210/8,8,8+4 (last set did a rest pause set) 165/16

Frog Pumps - 25
Partial Glute Bridges - 25
Partial Glute Bridges w. ball between legs - 25
Right Lying Side Leg Abduction - 25
Left Lying Inner Leg Adduction - 25
Right Supine Leg Lift - 25
two leg 90/90 lift
Along with numerous postural correction exercises and stretches

[qhams]

Re: qhams Challenge thread

Friday

Seated DB Overhead Press - 30s/5 40s/5 50s/5 60s/4 65s/3 70s/2 75s/2 45s/15+7 (rest pause set)

Overhead Tricep Extension Machine - 70/12 100/10 130/8 140/8 150/8 160/8 120/17+8

Machine Side Lateral Raises - 30/15 40/15 50/12 60/12 70/10,10,10 50/20

All my rehab exercises and stretches.

[qhams]

Re: qhams Challenge thread

Saturday and Sunday - rest days. Hip is really unhappy.

Monday

Eagle Row - 90/5 110/5 130/5 150/5 180/ 5X5 140/14+8 (rest pause set)

Standing T-Bar Row - 45/5 70/5 90/5 115/ 5X5 75/14+7 (rest pause set)

DB Curls - 8s/5 10s/5 12s/5 15s/5 20s/5 25s/5 30s/ 5X5 20s/15

Incline Prone Cobra w. 3sec pause at top - 5s 3X15

Ton of rolling, correction movements, etc. between sets.