qhams journal

[qhams]

Re: qhams journal

Monday, Tuesday, Wednesday - I did a total body routine with super light weight (5s,10s, etc.) high reps. Mainly going for blood flow to heal recovery. Along with this I rolled out my chronically tight areas.

Thursday - Did a light/moderate workout below. Again not going heavy and lots and lots of foam rolling. Tried a few new things and range of motion is the best it has been pain free since shoulder injury a week and half ago.

Eagle Row - 70/10 90/10 110/10 130/10
with
Zottman Curls - 10s/10 15s/10 20s/10 25s/6

Bentover DB Row - 20s/10 30s/10 40s/10
with
Reverse EZ Curl - 40/10 50/8 60/6

Seated Cable Row - 70/10 90/10 110/10
with
Rope Crunch - 90/15 110/15 135/15

Also this morning I ran about a mile and walked about 1.5-2 miles so 2.5-3 miles total.

[BABY1]

Re: qhams journal

Great to hear! Keep rollin

[cybrsage]

Re: qhams journal

Now this is what I call dedication!

[qhams]

Re: qhams journal

Friday - daughter woke up in middle of nigh vomiting. Not much sleep. I was going to play golf but went home and took a nap instead and then cut the grass.

Saturday - shoulder did not feel good this morning. Too much laying around yesterday.

Rolled it out and that helped and was able to do a light workout.

Seated Leg Curl - 70/10,10,10
with
Leg Extension - 90/20,20,20
with
Rope Pushdowns - 70/20 80/15 90/12

Glute Bridges - 20,20,20
with
High Step ups (7 risers each side plus step) - 0/6 10s/6,6,
with
Reverse Lunges - 0/12 10s/12,12
with
Flat DB Press - 35s/6 40s/6 45s/6 (5sec pause in bottom trying to open up the chest)
with
Overhead Tri. Ext. - 80/12 90/12 100/12

Hanging Leg Raises - 6,6,6
with
Rope Crunch - 100/12 110/12 135/12
with
1-leg calf raises - 10/10 20/8 30/6
with
45 Deg DB Press - 35s/6 40s/6 45s/6 ( 5 sec pause at bottom)

Back Extensions with emphasis on glute contraction - 15 reps ran out of time

tennis - hit against wall for about 30 minutes in the heat. was worn out. Shoulder wasnt crazy about it but it was fun.

[guns01]

Re: qhams journal

nice looking session today q

[qhams]

Re: qhams journal

Sunday - got one hour walk in. Hip/back started out not happy, but once I warmed up it felt fine.

Monday

Eagle Row - 70/10 100/10 130/10 160/8+6+4 (rest pause set) 120/20 (burnout set)

Standing Cable Row - 100/10 120/10 150/10+10+10 (rest pause set) 110/30 (burnout set)

V-Up Hold - 3 sets of 45 seconds

Glute Bridges - 3 sets of 20
with
Deadlifts - 135/6 155/6 185/6 235/4 285/2 (shouldn't have done this hip was not happy)

Dumbbell Curls - 10s/10 15s/10 20s/10 25s/10+8+6 (rest pause set) 15s/25 (burnout set)

Calf Raise Machine - 80/10 110/10 140/10+10+10 (rest pause set) 100/20 (burnout set)

Walked about a mile afterwards.

[qhams]

Re: qhams journal

Tuesday - rested this day. I haven't been sleeping well I think it is a combo of going to bed late and low blood sugar at night.

Wednesday - did a light workout for lower body. Hip/back wasn't happy. Told chiro via text I wanted to figure out what was wrong so hopefully going to do an MRI on hip. No way that body weight lunges or squats should aggravate my hip that way when I use to squat 365 for 4 reps to parallel.

Reverse Lunges - 15, 10s/12 20s/10,10

Leg Extensions - 90/20 120/15 150/15+10+10 (rest pause)

Lying Leg Curl - 60/10 70/10 80/8+4+4 (rest pause)

DB Front Squat - 10s/5 15s/5 20s/5 25s/5X5 (slow and controlled just trying to see if I can do light weight with no pain)

Rope Crunch - 100/15 120/15 150/10

Hanging Leg Raises - 8,8

Tabata Method - 20s on 10s off (I rotated each 20s with a different exercise (DB Front Squats, DB Step-Ups, Walking Lunges, Step-overs, skaters lunges, jumping air squats, reverse lunges, and wall hold)

Thursday

Shoulder wasn't great but I stretched it out and rolled it. Felt better after workout.

V-Bar Tricep Pushdowns - 60/20 80/15 100/12 120/10 150/3X8 burnout 110/20

15 Deg Inc. DB Press - 30s/5 40s/5 50s/5 65s/5 (3 sec negative and 3 sec pause at bottom)

Chest Press Machine (lockouts) - 50/10 90/10 140/3X10

Miss being pain free and going at it but glad I got something done. Will try and do some light cardio later today.

[BABY1]

Re: qhams journal

Sounds like much of the lower body training is aggravating your hip? Have you had a simple xray yet on it? I understand your pain with this.

[BABY1]

Re: qhams journal

qhams, how ya doin these days?

[qhams]

Re: qhams journal

Sorry I was posting mainly from work and my buddy in IT said they were getting some new software that would track what folks were doing on their computers, so I had to stop logging on at work and when I am at home I dont have alot of free time. Been doing better. Stretching my hip abductors alot more than normal and seems to be helping. Also focusing on stretching pecs and lats out in all my workouts and that is helping shoulders and finally doing some neck strengthening movements daily and that seems to be helping my neck pain and posture. Only time will tell. I appreciate you Baby checking in on me. I will try to log in more frequently. I went back to logging my workouts in a notebook for the time being.

[BABY1]

Re: qhams journal

Just checking in on you. Hope things are good?

[BABY1]

Re: qhams journal

Qhams, how are you?

[qhams]

Re: qhams journal

Qhams, how are you?

Sorry for being away so long. I use to get on the board at work but my IT buddy said they were installing new software to track everything we look at online, so I stopped getting on the board. At home been busy and both of my laptops went down. I just got this one back up and running the other day.

Went to doc and finally had an MRI. My disc between L5 and S1 is virtually gone. Rest of lower back disc looked good. Anyways this is what has caused alot of my problems and pain.

I plan on permantently stopping all bar squats, bar overhead presses, deadlifts off floor, and any type of heavy deadlift. Also no running or jumping. Going to use Stuart McGill and really focus on getting core strong to minimize any further degeneration and start adding in some decompression therapy.

At least I finally know what has been causing all these problems. I am still consistent with my training and as always inconsistent with my nutrition. HA! but trying to get nutrition dialed in and being consistent.

I will try and do better getting on the board weekly. Probably wont post as much as I was but still will be active.

Just want to say I love you all and I appreciate your support and help. Hope I can return the favor. Talk to you all soon.

Qhams

[BABY1]

Re: qhams journal

sorry to hear this qhams but I am glad you finally know what is causing your pain. Dont be a stranger here