qhams journal

[qhams]

Re: qhams journal

Thursday - rested
Friday - did two movements (1-arm DB Row) and (DB overhead presses) - wasn't feeling it so did a pyramid 10,8,6,4,2 - then called it a day played 18 holes of golf

Saturday - Cut grass

Sunday - swam with my little girl for Fathers Day

Monday - back day with some glute/lower body thrown in there. very light just trying to keep these muscle groups stiumlated

Eagle Row - 90/15 110/12 130/10 150/8 170/10+5+5 (rest pause set)

Standing Wide Parallel Grip Cable Row - 140/15 155/12 170/12+8+6 (rest pause set)

Glute Bridges - 45lbs 3X10

Back Squat - 45/10 Goblet Squat 40/10, 90/90 lift - 60 seconds, wall hold - 60 seconds

Prone Cobra (3s pause at top) - 10s 3 sets of 10 reps

Dumbbell Curls - 10s/15 15s/12 20s/10 25s/8 30s/6 35s/8+4+3 (rest pause set) burnout set - 20s/14

[guns01]

Re: qhams journal

you are still moving and stimulating man. so that in itself is progress

[qhams]

Re: qhams journal

you are still moving and stimulating man. so that in itself is progress

Thanks man. I appreciate the motivation.

[qhams]

Re: qhams journal

Tuesday

Flat DB Press - 40s/10 55s/8 65s/6 80s/4 90s/6+3+3 - rest pause set.....burnout 70s/15

Standing Overhead Strict Press - 45/10 75/8 115/6 135/4 145/3+2+2 - rest pause set....95/12,10 (was going to be a rest pause set but someone started to talk to me, so I just did two straight sets)

Machine Side Lateral Raises - 60/15 - ran out of time

Tricep Pushdown - 110/15 - ran out of time

Decent workout. Rolled and stretched my hips, pecs, and neck/traps alot between sets.

[qhams]

Re: qhams journal

Wednesday - tried some legs. Been doing new postural corrective exercises and so far seems to help. Fingers crossed.

Goblet Squat - 40/10 50/10 60/10 70/10 - depth was down to bench
with
90/90 lift - 4 sets of 60 second holds
with
1-leg calf raises - 0/8 20/6 30/4 40/4+4+4 (rest pause set)

Box Squat - 45/5 95/4 135/3 185/2 225/3 drop set to 135/15
with
1-leg standing leg curl - 10/8,8,8 8/15
with
Calf Raise Machine - 100/12 120/10 140/8

[qhams]

Re: qhams journal

Thursday

T-Bar Row - 45/15 70/12 90/10 115/8+4+3 (rest pause set) 70/20 burnout set

1-arm lat pulldowns - 60/12 75/10 90/8+8+8

Reverse EZ Curl - 30/15 40/12 50/10 60/8 70/6+6+6 (rest pause set)

Hammer Curl Drop Set - 35s/5 - 25s/5 - 20s/5

Parallel Grip Lat Pulldown - 140/20

Rope Pullover - 80/15

Rear Delt Machine - 40/8+8+6 (rest pause set)

Felt pretty good. Hip felt okay after leg day. Keep doing these stretches. Going to chiropractor today. I plan on discussing what I am doing with him and see what he says.

[BABY1]

Re: qhams journal

Progress is progress! Keep us posted and dont give up. Bum hips suck

[qhams]

Re: qhams journal

Friday brother came into town and I only see him 1-2 times a year. No workout. However I got an adjustment Thursday night and was about crippled Friday morning. Chiro is going to order MRI when I get back from my vacation next week.

Saturday - no workout

Sunday - no workout

Monday

1-arm DB Row - 30/8 40/8 50/8 60/8 70/10+7+6 (rest pause set) burnout set - 50/20

Rope Crunch - 100 lbs 5 sets of 15 reps

Wide Grip Standing Cable Row - 110/15 135/12 165/10+8+8 (rest pause set)

Glute Bridges 60lbs 3X10

DB Curls - 10s/15 20s/12 25s/10 30s/8 35s/6,3,4 - only rested 30-45 sec between sets. burnout set - 15s/20

Inc. Bench Prone Cobra 12s 3 sets of 8 with 3 second hold at top.

[Dzone]

Re: qhams journal

Friday brother came into town and I only see him 1-2 times a year. No workout. However I got an adjustment Thursday night and was about crippled Friday morning. Chiro is going to order MRI when I get back from my vacation next week.

Oh man, that sucks. Did the adjustment help or did it mess you up?

[qhams]

Re: qhams journal

Oh man, that sucks. Did the adjustment help or did it mess you up?

Adjustment aggravated my joints. I imagine SI joint which caused the whole area to tighten up. I shouldnt be in chronic pain everyday. Especially considering I have never had a major injury. I honestly believe something is either not aligned correctly or maybe I have a nerve or impinged disc that causes this stuff to spasm, but IMO and knowing my body and the fact I have some good days here and there I think it is alignment and not nerve or disc. Thanks for the interest man.

[qhams]

Re: qhams journal

Tuesday

Bench Press - 45/5 95/5 135/5 165/5 195/5 225/3,1,1,1,1,3,2 = 12 reps total. I would only rest 45-60seconds and go again. 225 is my 4-5 rep max. Funny how my reps jumped up at the end. I usually do some dumbbell work before hand and probably was not warmed up enough. I like to do alot of warm-up sets before heavy weight.

Dip Machine - 140/10 160/10 180/10 200/10 220/12+6+6 (rest pause set)

Incline DB Press (45 deg) - 40s/6 50s/6 60s/6 70s/6 - drop set to 55s/8 - drop set to 40s/10 (solid pump after this)

Rope Pushdowns - 80/15
Machine Side Lat. Raise - 60/10
Straight bar pushdowns - 100/15
Machine Side Lat Raise - 60/10
Ran out of time...

[BABY1]

Re: qhams journal

lookin good here qhams. It is a true challenge to keep training when in chronic pain

[qhams]

Re: qhams journal

Been MIA for over a week now. Last Thursday went on vacation with the family. Came back to work Wednesday. Well first day on the trip my shoulder started killing me. I think from sitting in the car for 5 hours combined with carrying my daughter piggy back a bunch aggravated something in my shoulder. I took celebrex and over a few days started feeling better but when I drove home my shoulder started hurting again. I thought I had improved my shoulder position/posture but apparently not enough. Went to chiropractor and he didnt seem to concerned said bursa sack was really inflammed and had alot of fluid on it.

Been resting it since I got back. Plan on doing something today but not sure what I am going to do.

On a side note my back/hip felt the best it has felt in months and I attribute it to walking around all day instead of sitting at my desk. Maybe should consider finding a new job that doesn't require so much sitting.

[guns01]

Re: qhams journal

welcome back q. if we arent hurting somewhere man then their is a good chance that we might be dead haha

[qhams]

Re: qhams journal

welcome back q. if we arent hurting somewhere man then their is a good chance that we might be dead haha

That is one way to look at it.