qhams journal

[qhams]

Re: qhams Challenge thread

Tuesday

Rope Pushdowns - 60/10 80/8 100/5 125/5,5,5,5,9 90/15+8

Flat DB Press - 40s/5 50s/5 60s/5 70s/5 75s/5,5, 80s/5,5,7 55s/14+4

DB Side Lateral Raise - 10s/10 15s/10 20s/6 25s/5,5,5,5,5 15s/20

30 Deg. DB Inc. Press - 55s/8 65s/6 75s/4 85s/4

Rehab crap as always.

[qhams]

Re: qhams Challenge thread

Wednesday - just did some light stretching. Hip was not feeling it today.

Thursday

Functional Trainer Parallel Grip Cable Row - 155/8 200/8 245/8 285/8 325/8,8,8,8,13 260/25

Reverse EZ Bar Curl - 30/8 40/8 50/6 60/6 70/4 85/4,4,4,4,4,4,4 65/13+6 (rest pause set on burn out set)

1-arm lat pulldown - 155/5 185/5 225/5,5,5,5,5 170/15

Light core and glute work. Stretching, rolling, etc. etc.

[qhams]

Re: qhams Challenge thread

Friday

Seated DB Overhead Press - 30s/5 40s/5 50s/5 60s/5 55s/5 60s/5 55s/5 60s/6 45s/13+6 (rest pause set last set)

Seated Overhead Tri. Ext. Machine - 90/10 110/8 130/6 155/5,5,5,5,7 120/13+6 (rest pause set last set)

Machine Side Lateral Raise Mach - 40/10 50/10 60/10 70/10,10,10,10,10 50/20+8 (rest pause set)

As normal glute activation, core work, stretching, postural correction, etc.

[qhams]

Re: qhams Challenge thread

Saturday and Sunday - didnt do alot

Monday - waist upon awakening was 37". I dont have a clue to what is going to get me motivated and going in terms of nutrition.

I peaked last year around a 34" waist, so I am a long way from home.

Pretty sure I won't finish this contest in terms of pictures. I am up around 2" on my waist from the start. I am still trucking along doing rehab stuff and working what I can.

Chest Supported T-Bar - 20/10 50/10 70/10 100/8+4+3 50/20+10 (rest pause sets)

Cable Curls - 60/8 80/8 100/8 120/10+5+5 90/16+9

Prone Cobra w. 3sec pause at top - 5s/15,15,15

Standing Parallel Cable Row - 80/12 110/12 150/20+10

Rear Shoulder Raise machine w. 3 sec pause - 30 3 sets of 6

[guns01]

Re: qhams Challenge thread

get that diet ironed out and finish strong man

[Dzone]

Re: qhams Challenge thread

Beast mode! Good job! Just keep pushing and those inches will come off

[qhams]

Re: qhams Challenge thread

Beast mode! Good job! Just keep pushing and those inches will come off

Need to stop pushing pies and treats in my mouth. LOL

[guns01]

Re: qhams Challenge thread

Need to stop pushing pies and treats in my mouth. LOL

not helping you out any but that sir is my favorite type of diet. throw some ice cream up in there and i am in party heaven

[qhams]

Re: qhams Challenge thread

not helping you out any but that sir is my favorite type of diet. throw some ice cream up in there and i am in party heaven

I hear ya man. I had a Razzleberry pie (blackberries and raspberries) and it just wasn't the same with no vanilla ice cream on top.

They say sugar is addictive and I believe them. It really has taken control of me lately. Need to go cold turkey and get this sh!t out of my system. First got to get it out of the house.

[qhams]

Re: qhams Challenge thread

Tuesday - changing my workout up this week. I will try and stick to these lifts I am doing for the next 6 weeks. I changed my Monday workout exercises already, but forgot to mention it.

Dumbbell Overhead Tricep Extensions (getting a deep stretch) - 30/12 40/12 50/12 60/15+7+4 (rest pause) 45/18 burnout

Flat DB Presses - 40s/8 50s/8 60s/8 70s/8 80s/8+4+3 (rest pause set) 60s/14 burnout

Side Lateral Raises with dumbbells - 5s/10 10s/10 15s/10 20s/12+8+6 (rest pause) 10s/20

Bench Press (first time in a long time) - 45/5 95/5 135/5 155/4 170/3 185/2 205/3 (used super strict form with pauses and not bad after blasting my chest, triceps, and side delts in prior exercises)

Hopefully shoulder can stay healthy and I can get back to my old numbers. They are slowly coming along.

Oh yeah burnout set of 30 deg incline db presses - 50s/15

[qhams]

Re: qhams Challenge thread

Wednesday - stretch, rolled, and some rehab movements.

Thursday

Functional Trainer 1-arm cable row - 95/12 125/12 170/15+8+6 (rest pause) Two arm burnout row - 260/20

Hammer Curls - 10s/10 15s/10 20s/10 25s/10 30s/14+6+5 (rest pause) Burnout 25s/20

Reverse Grip Lat Pulldowns - 80/10 110/10 135/10 165/13+8+8

Face Pulls - 50/10,10

[qhams]

Re: qhams Challenge thread

Friday - short but decent workout

DB Overhead Press - 30s/8 40s/8 50s/8 60s/8+4+4 (rest pause) 45s/19 burnout

Tricep Pushdowns - 70/12 90/12 110/12 120/15+8+6 (rest pause) 90/25 burnout

Machine Side Lateral Raises - 40/20 50/15 60/12 70/10 80/10+5+5 (rest pause) 50/23 burnout

[qhams]

Re: qhams Challenge thread

Saturday - tennis for about an hour and half

Sunday - rested

Monday

Chest Supported T-Bar Row - 20/10 50/10 70/10 80/10,10,10 55/17+7 (burnout set)

Cable Curls - 60/10 80/10 100/10 110/10,10,10 90/18+9 (burnout set)

Prone Cobra w. 3sec hold at top - 8s/10,10 5s/15

Standing Parallel Grip Cable Row - 90/12 120/12 165/12,12,12 135/20

Rear Shoulder Raise Machine 3s pause at top 3 sets of 7 reps

Stretch, roll, etc. etc.

[cricketnoise]

Re: qhams Challenge thread

Saturday - tennis for about an hour and half

Sunday - rested

Monday

Chest Supported T-Bar Row - 20/10 50/10 70/10 80/10,10,10 55/17+7 (burnout set)

Cable Curls - 60/10 80/10 100/10 110/10,10,10 90/18+9 (burnout set)

Prone Cobra w. 3sec hold at top - 8s/10,10 5s/15

Standing Parallel Grip Cable Row - 90/12 120/12 165/12,12,12 135/20

Rear Shoulder Raise Machine 3s pause at top 3 sets of 7 reps

Stretch, roll, etc. etc.

Hey buddy I thought this was over on the 30th of April ??? Lemme know please



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[qhams]

Re: qhams Challenge thread

Hey buddy I thought this was over on the 30th of April ??? Lemme know please



Sent from my iPhone using Tapatalk

It is over. I am just continuing it as a log. By the way congrats on your transformation, you did great!