qhams journal

[qhams]

Re: qhams journal

So this new groin strain is something new and apparently isn't in a hurry to leave. Money says that it has something to do with the rest of my dysfunctional hip.

Monday - decent workout

Eagle Row - 90/8 120/8 150/8 175/8,8,8 140/17 (burnout)

Standing T-Bar Row - 45/10 70/10 90/12,,14 70/20 (burnout)

Standing V-Bar Cable Row - 100/12 180/10,10 135/20 (burnout)

DB Curls - 10s/8 15s/8 20s/8 25s/8 30s/8,8,8 20s/16 (burnout)

Prone Cobra - (3sec hold at top) 10s/10,10 8s/15

Calf Raise Machine - 110/10+10+10 (rest pause set)

[qhams]

Re: qhams journal

Tuesday - hip flexor and groin are in alot of pain today. Rolling them throughout the day. I am probably going to get in and see a hip specialist.

30 Deg Inc. DB Press - 40s/12 50s/10 60s/8 70s/6 80s/4 90s/4 - 65s/10 burnout

Bench Press - 45/5 95/5 135/5 165/5 190/5 210/6+2+2 (rest pause set) 165/12 burnout

DB Side Lateral Raise - 10s/12 15s/12,12,12 10s/25

Dip Machine - 140/10 160/10 180/10 + 5 + 5 (rest pause set)

Rope Pushdown - 70/15

[BABY1]

Re: qhams journal

Yes it sounds like it is time for that qhams. Hoping for the best for you

[cybrsage]

Re: qhams journal

Yeah, see a specialist about it. No sense in being strong and ripped if you are also broken.

[qhams]

Re: qhams journal

Took Wed and Thur off due to different things.

Out of town and worked out at parents gym.

Friday

Cybex Row Machine - 80/10 100/10 120/10 140/8,8,8+4+3 100/20

Seated DB Overhead Press - 20s/6 35s/6 50s/6 55s/6,6, 60s/8+4+2 45s/15

Wide Grip Bentover Cable Row - 80/12 120/12 160/12 170/12 180/15+7+5

DB Side Lateral Raises - 4 sets of 10 with 20s

Upright Bar Row - 60/8,8,10

V-Griip Lat Pulldown - 160/12,12,12

Face Pulls - 60/12,12,

Rope Pushdowns - 60/12 70/12 80/12

Zottman Curls - 20s/7,7,7 Rope Curls - 60/20

[qhams]

Re: qhams journal

Saturday - walked an hour

Sunday - walked about half an hour

Monday

1-arm DB Row - 35s/5 50s/5 60s/5 70s/5 75s/5,5,5,5 60s/12

Russian Twist - 5lbs 8 sets of 10 reps each side

Smith Machine Bentover Row - 95/8 135/8 155/8 185/8+4+4 135/15

Standing Calf Machine - 100 lbs 5 sets of 5 reps super slow negatives with pauses

DB Curls - 10s/5 15s/5 20s/5 25s/5 30s/5 35s/ 4 sets of 6 reps 20s/12

Incline Prone Cobra - 3 sec pause at top 10s 3 sets of 10 reps. 4th set 5 lbs for 25 reps with no pauses

[qhams]

Re: qhams journal

Tuesday

30 degree Inc. DB Press - 40s/5 50s/5 60s/5 70s/5 80s/6,6,6 burnout 60s/12

Bench Press - 45/5 95/5 135/5 165/5 185/5X5 burnout 155/12

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

Ran out of time.

[guns01]

Re: qhams journal

man if i walked an hour or more i would be broke off for days. my back doesnt like long distance walking at all. good to see you are still at it as best as you can q

[qhams]

Re: qhams journal

man if i walked an hour or more i would be broke off for days. my back doesnt like long distance walking at all. good to see you are still at it as best as you can q

Thanks Guns. Walking doesn't mess with me too much...running I would be crippled.

[qhams]

Re: qhams journal

Thursday

Eagle Row - 90/5 110/5 130/5 150/5 170/5 185/5X5 140/17+10

Reverse EZ Curl - 30/4 40/4 50/5 60/4 70/4 85/7 sets of 4 reps 60/12

Standing Tbar Row - 45/8 70/8 90/8 100/3X8reps 80/12+6

Calf Raise Machine - 60/8 70/7 80/8 90/8 100/8 110/8 120/8 130/8 140/8 150/8 110/15

V-Bar Standing Cable Row - 100/12 120/12 150/12 180/12 (ran out of time)

[qhams]

Re: qhams journal

Friday

Seated DB Overhead Press - 25s/5 35s/5 45s/5 55s/5 65s/5,5,5,5,6 55s/11+5

45 Deg. Inc. DB Press - 55s/8 65s/6 75s/4 85s/3 65s/10

Machine Side Lateral Raise - 30/10 50/10 70/10,10,8,10,10

Rope Pushdowns - 40/10 60/10 80/12,12,12,12

[qhams]

Re: qhams journal

Saturday - rested

Sunday - 1 hour walk

Monday

Eagle Row - 90/8 110/8 130/8 150/8 170/8 190/8+4+3 (rest pause set)

Standing T-Bar Row - 45/12 70/12 105/12+6+4 (rest pause set)

Inc. Prone Cobra (3sec pause at top) - 10s/12,12,12

Dumbbell Curls - 10s/10 15s/10 20s/10 25s/10 30s/12+5+3 (rest pause set)

Standing Cable Row - 110/15 135/15 165/20+10+8 (rest pause set)

Cable Curls - 110/12

Calf Raise Machine - 70/10 90/10 120/12+9+9 (rest pause set)

[guns01]

Re: qhams journal

hows the issues holding up on you q? are they healing up or continuing to be a pain in the ass?

[qhams]

Re: qhams journal

hows the issues holding up on you q? are they healing up or continuing to be a pain in the ass?

They are better but if I get active in the lower body it will quickly aggravate. Still haven't sought out a medical doctor. I honestly don't have any faith in them. I know via X-rays one hip was higher than the other which is probably causing the instabiltiy and pain.

[qhams]

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.