qhams journal

[cricketnoise]

Re: qhams Challenge thread

Thank uiu


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[Dzone]

Re: qhams Challenge thread

If youre going to gorge on sugar, at least have it with some berries lol

[qhams]

Re: qhams Challenge thread

Tuesday - well another injury in the book

Overhead DB Tricep Ext. - 30/10 40/10 50/10 60/10 70/10,10,10 50/15+6

Flat DB Press - 40s/6 50s/6 60s/6 70s/6 80s/6,6, - injured it. I was going back and forth between tricep extensions and this movement. I did my burnout set and got a good pump. Rested shortly and then when I feel back to do my last set of 80s I felt my elbows tighten up and when I tried to press I felt tricep around inner elbow tweak so I dropped the weight immediately and called it a day

Bench Press - 45/5 95/5 135/8 160/6 - I was doing these warm-up sets with my other two movements and after I tweaked my tricep I was done so I didn't get to finish this movement either.

[qhams]

Re: qhams Challenge thread

Wednesday - did some light leg training and postural correction movements, stretches, etc. etc.

Thursday - Functional Trainer 1-arm cable row - 110/10 155/10 185/3X10 Two handle - 275/20

Hammer Curls - 10/10 15/10 20/10 25s/10 30s/8,8,8 20s/15

Reverse Grip Lat Pulldown - 80/10 120/10 185/10,10,12 135/20

Face Pulls (3sec pause at back) 60/6,6,68

__________________________________________________ _______

Friday - was nervous after my tricep strain Tuesday but it was a decent workout.

Rope Pushdowns - 50/10 60/10 70/10 80/10,10,10 70/15

Seated DB Overhead Press - 25s/5 30s/5 35s/5 40s/5 45s/5 50s/5 55s/5 60s/5 65s/5,5,5 55s/12

Calf Raise Machine - 80/4X10

Tricep Pushdown - 60/10 80/10 100/10,10,10

Inc. DB PRess (45 deg) 50s/8 60s/6 70s/4 80s/5

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

Did a few squats but I know when I am not aligned so I didnt do alot.

[cybrsage]

Re: qhams Challenge thread

Stop hurting yourself!

[qhams]

Re: qhams Challenge thread

Stop hurting yourself!

HA! easier said that done. I could whip my ass and throw something out. Done chiro, PT, stretch daily, roll daily, etc. etc.

[qhams]

Re: qhams Challenge thread

Monday

This morning taught a class and participated (step ups, stepovers, russian twist, windmills, butt kicks, DB curls, Overhead Tricep ext., band scapula retractions, etc. etc.

Afternoon Workout:

Chest Supported T-Bar Row - 20/5 50/5 70/5 100/5 105/5 110/5,5,5 - burnout set 70/15+8 (rest pause)

Cable Curls - 60/5 80/5 100/5 120/5 125/5 130/5 135/5 140/5 - burnout set 90/15+10 (rest pause)

Calf Raise Machine - 90 4 sets of 8 reps

Prone Cobra - 5s/15 8s/10,10,10 (3sec pause at back position)

Standing Parallel Grip Cable Row - 90/5 120/5 150/5 180/5 195/5,5,5,5 135/15

[qhams]

Re: qhams Challenge thread

Tuesday - elbow is still not 100% alot better but still needs healing

Rope Pushdowns - 60/10 70/10 80/10 90/10

Flat DB Press - 35/5 45s/5 55s/5 65s/5 75s/5 80s/5,5,5 85s/6 - burnout 55s/10+5+5 (rest pause)

Bench Press - 45/5 95/5 135/5 155/5 175/5,5,5,5,5

DB Side Lateral Raises - 8s/12 12s/10 15s/8 20s/6 25s/5 30/5,5, 25s/6,5 burnout 15s/20+6+5 (rest pause burnout)

[qhams]

Re: qhams Challenge thread

Wednesday - slowly getting back to legs. I have devised a method to my corrective training. I do a pelvic reset to start. Along with a few key stretches. Then I start my warm-up sets. If something is tight then I roll and stretch it. Go back and do another set. So on and so on throughout the whole workout. I won't get my volume in and I am starting with super light weight but if I stay healthy then it will be worth it.

Goblet Squat - 0/10 25/10 40/10 50/10 60/10

Goblet Squat - 65/5 70/5 75/5 80/5
super set with
Reverse Lunges - 0/10,10,10,10 each leg

90/90 lift 3 sets of around 45 second holds
with
DB Romanian Deadlifts - 25/10 35s/10 45s/10

Standing 1-leg calf raises (4 sec pause in bottom position) 4 sets of 6 reps.

That is all. Felt pretty good after the workout. We shall see about tomorrow morning.

[qhams]

Re: qhams Challenge thread

Thursday

Functional Trainer 1-arm cable row - 110/5 140/15 170/5 215/5,5,5,5,7 - two handed row 245/20,20

Hammer Curls - 10s/5 15s/5 20s/5 25s/5 30s/5 35s/5,5,5,5,7 20s/20

Reverse Grip Lat Pulldown - 80/5 100/5 120/5 150/5 175/5 205/5,5,5,5,8 150/15

Face Pulls (3s pause at back) - 70/6 60/8 50/10

[qhams]

Re: qhams journal

Friday - rested

Saturday - golf in the morning, yard work in the afternoon

Sunday - rest

Monday

Eagle Row 90/10 120/10 150/10 175/10+5+5 (rest pause)

Standing T-Bar Row - 45/10 70/10 95/15+7+5 (rest pause)

Prone Cobra (3s pause at top) 8s/12,12,12,

Standing Cable Row - 100/10 165/20+10

DB Curl (5sec negative) - 10s/5 15s/5 20s/5 25s/5 30s/5 35s/5 25s/15

Leg Circuit (slowly getting back to legs)
Glute Bridges (5s pause at top) 20/5 30/5 40/5
Goblet Bench Squat (more hip hinging) 35/5 50/5 60/6
DB Romanian Deadlift - 35s/5 50s/5 60s/5

Calf Raises - 100/10+10+10 (30s rest between sets)

Windmill - 5lbs/6 sets of 5 reps

Along with stretching and other rehab work.

[qhams]

Re: qhams journal

Tuesday - elbow still healing but doing better...some tendon issues around wrist but wearing some wrist wraps until it gets under control and cutting out certain movements that aggravate it.

Did a Metabolic Conditioning Workout this morning. I haven't done this in a while and my hips did not like it.

20 minutes. I got 6 rounds of the following:

20 Bandrows
10 V-Ups
20 Romanian Deadlifts
10 Push-Ups
100M Sprint

Tuesday Afternoon Workout:

Flat DB Press - 40s/8 50s/8 60s/8 70s/8 80s/10+5+3 (rest pause set)

Bench Press - 45/5 95/5 135/5 155/4 185/3 205/2 225/4 (happy with this number)

DB Side Lateral Raises - 10s/15 12s/15 15s/10 20s/10 25s/8+5+4

30 Deg Inc. DB Press - 70s/10+4+3 (rest pause set)

Dip Machine - 140/8 160/8 180/8

Rope Pushdowns - 80/9+60/9 (drop set)

[guns01]

Re: qhams journal

keep on killing it q. i dont know if i have asked you or you have tried vodoo flossing on those areas that get aggervated? i use it off and on and it works pretty well for me when i am not able to get in for pt

[qhams]

Re: qhams journal

keep on killing it q. i dont know if i have asked you or you have tried vodoo flossing on those areas that get aggervated? i use it off and on and it works pretty well for me when i am not able to get in for pt

Yes I do voodoo floss. Only have done it once since the aggravated elbow but I need to do it more.

Also I was doing this thing where I jam my femur into my hip trying to rotate my hip back into position. Was and has helped in the past but I think I did it too much the other day combined with that dang metcon workout I did and now my other hip and hip flexor is all jacked up. EERRRRRR so frustrating. Going to chiro tonight to see what he says.

Thanks for the suggestion bro. Always appreciated.

[qhams]

Re: qhams journal

So aggravated my other hip and so I took Wednesday and Thursday off. Actually I did a little challenge that I did in class with my students Thursday.

This is what we did.

Start with 10 reps and each round drop a rep until you get to 0, so 10 on all the movements, then 9, then 8, etc. etc. and the rule was you couldn't set the weight down at any time.

DB Complex:
DB Romanian Deadlift
DB Hang Clean and Press
DB Reverse Lunges
DB Bentover Rows

I used only 10s or 12s and my glutes are super sore today. Funny that light of a weight can do that. Also shows how deconditioned my lower body is.

Friday - I squeezed my Thursday workout into my Friday. Decent workout for the most part.

1-arm DB Rows - 30s/10 40s/10 50s/10 60s/12+8+4 (rest pause)

Seated DB Overhead Press - 30s/10 40s/10 50s/8 60s/11+4+3 (rest pause set)

Calf Raise Machine - 80/12 100/10 120/8 140/6 160/5 80/15 (burnout set)

Wide Parallel Grip Standing Cable Row - 120/12 150/12 180/20+10+8 (rest pause set)

Wide Grip Upright Bar Row - 40/8 50/8 60/12+8+8 (rest pause set)

Rope Pushdowns - 60/10 80/10 100/10+8+7 (rest pause set)

Reverse Grip EZ Curls - 30/6 40/6 50/6 60/6 70/12+8+4 (rest pause set)

Machine Side Lateral Raise - 40/20 50/15 60/12+8+8 (rest pause set)

V-Grip Lat Pulldown - 120/8 150/8 180/10+10+8 (rest pause set)