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    Thread: Qhams Training Journal

    1. #1
      qhams's Avatar
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      Default Qhams Training Journal



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      Hope this is okay. Mainly posting this up as a way to track my progress and keep a log.

      Goal is to get back to single digit bodyfat this summer. We shall see. Matter of getting energy expenditure up and staying consistent on my nutrition.

      Monday 5/2/16

      Recovering from bronchitis and sinus infection.

      Got an upper body workout in Saturday but hacked my brains out the rest of the day.

      Back to only pure TRT 100mg/wk.

      I will say the prednisone and albuterol inhaler has me wired and my appetitie is down and energy is through the roof.

      Monday Workout:

      Bench Press - 45/5 95/5 135/5 165/5 185/5 205/5 225/4 175/14

      30 Deg. Inc. DB Press - 70s 3X8

      Tricep Circuit - one round
      Overhead EZ Bar Tricep Ext. - 80/8
      rest 30 sec
      Dip Machine - 200/10
      rest 30 sec
      Tricep Pushdown - 100/15

      Also did some prone cobra, scapula push-ups, band scapula retractions, and other prehab exercises.

      Will try and get walking in later today.

    2. #2
      guns01's Avatar
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      Default Re: Qhams Training Journal

      good stuff q. this is a great way to hold yourself accountable and see what is and isnt working man. dont fudge it and you will do perfect man
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    3. #3
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      Default Re: Qhams Training Journal

      I'll be following brother go kick some ass

    4. #4
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      Default Re: Qhams Training Journal

      Monday - ended up getting an extra 30 minutes of brisk walking in.

      Tuesday Workout

      Eagle Row 90/12, 110/12, 130/12 150/12 170/10

      Landmine Rows on T-Bar Row - 50 3X8

      Circuit:
      Parallel Pull-Ups 25 lbs tied to me - 3X2
      30s rest
      DB Curls 30s 3X8
      30s rest
      Rear Shoulder Raise w. Dumbbells 12s 3X8 last set did a drop set with 10s and 8s.

    5. #5
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      Default Re: Qhams Training Journal

      Great start brotha, I'll be following as well.
      Train Till Your Eyes Bleed!







    6. #6
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      Default Re: Qhams Training Journal

      ______

      Wednesday

      AM Workout - mainly rehab movements and brisk walking

      20 minutes of brisk walking

      Glute Bridges - 3X10

      Ball Leg Curls - 3X10

      Bodyweight Squats - 3X10

      Band Scap. Retraction - 3X15

      Ext. Rot. Cuff - 3X15 w. 7

      Scapula Push-ups - 3X10

      Scapula Retraction - 3X30s

      PM Workout - kept it light. Burn some calories, protect the hips

      Goblet Squat - 0/10 10/10 25/10 40/10 50/10 60/10 70/10 80/10

      Leg Press - 280/10 320/10 340/10 380/10

      Walking Lunges - 0/10 10s/10 15s/10 25s/10 35s/10

      Deadlifts - 135/5 155/5 185/5 205/5 225/5

      30 minutes of brisk walking for a total of 50 minutes.

      Again trying to recover from bronchitis and hip issue.

    7. #7
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      Default Re: Qhams Training Journal

      ______

      Thursday - feeling better each day. Mucus is almost 100% clear so I believe I am on the mend.

      Workout

      Seated DB Overhead Press - 20s./12 30s/10 40s/8 50s/6 60s/4 70s/3 - last set did a 1 1/4 presses to emphasize the shoulder 50s/10

      Standing Overhead Strict Press - 95 3X6 - went light on this.

      Seated Close Grip Overhead Barbell Presses (focusing on triceps) 80 3X15 - went light. The close grip aggrevates my wrist sometimes.

      Long Tricep/Shoulder Circuit - 1 round no rest except to walk from exercise to exercise
      Machine Overhead Tri. Ext. 130/8
      w.
      Side Shoulder Raises - 25s/10
      w.
      Dip Machine - 220/10
      w.
      Circle Side Shoulder Raises - 12s/10 reps forward 10 reps backwards
      w.
      Rope Pushdowns - 70/15
      w.
      Machine Side Lateral Raises - 40/15

      On top of this I did a ton of foam/ball rolling, stretching, and mobility between sets. Feel pretty good.

      Will try and knock out some light cardio later this afternoon.

    8. #8
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      Default Re: Qhams Training Journal

      Keep it up bro ur in beast mode don't let anything get in ur way

    9. #9
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      Default Re: Qhams Training Journal

      __________________

      Thursday

      PM - 30 minutes of cardio 15 elliptical and 15 brisk walking.

      __________________________________________________ _________

      FRIDAY

      AM Workout

      Lat Pulldown - 65/10 80/10 95/8 110/8 125/6 140/4

      Band Pull-Ups Parallel Grip - 5X5

      Farmers Walk 50-60 METER walk - 60s 3 sets

      Bicep Circuit:
      Close Grip Parallel Pull-Up 35lbs tied to me 3X1
      rest 30s
      Reverse EZ Curl - 60 3X8
      rest 30s
      Cable Curl 70 3X12

      Front Lever Movements 3 sets 20s-30s holds

      Rope Face Pulls - 40 3X12

      Rear Shoulder Raises - 8s 3X10

      Ab Wheel Roll Out - 1 sets of 10

      Between sets I walked alot. I got 30 minutes total in.

      This evening I hope to get another 30 minutes in and some rehab/stretch work in.

      Side note I am down 1/2" this week on waist. Coming in around 35.25". I started this years journey around 37.5". So slowly but surely.

    10. #10
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      Default Re: Qhams Training Journal

      Saturday - Cut the grass 1.5 hours. Walked around a kid festival for a couple of hours. Went for a 15 minute walk with daughter in the evening. No exercise.

      Sunday - rest. Took mom out to eat. We went to a high end brunch buffet after church. I am not going to lie. I tore into it. LOL

    11. #11
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      Default Re: Qhams Training Journal

      ________________

      Monday

      AM - 25 min. brisk walking

      PM - workout

      Bench Press - 45/10 95/8 135/6 165/6 185/6 205/6 175/12

      15 deg incl. db press - 70s/ 2X7 55s 1X10

      Dips - 2X8 Dip Machine 180/ 1X12

      Rope Pushdowns 125 3X12 on nautilus crossover

      Rot. Cuff 50 3X10 on nautilus crossover

      Scapula retraction hold 3 X 30s

      35 minutes of brisk walking

    12. #12
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      Default Re: Qhams Training Journal

      _______________

      Tuesday

      AM - 15 min. brisk walk before breakfast

      AM Workout - Metabolic Conditioning Class I taught.

      The following for time:

      A.Burpees 21-15-9
      A2. DB Push Press 21-15-9 with 25s

      B. Box Jumps 6 steps each side and riser 21-15-9
      B2. V-Ups 21-15-9

      C. Walking Lunges 21-15-9 (each leg)
      C2. DB Bent Over Row 21-15-9 with 25s

      D. Rock Climbers 21-15-9 (each leg)
      D2. DB Clean and Press 21-15-9 with 25s

      E. DB Front Squats 21-15-9 with 25s
      E2. Romanian Deadlifts 21-15-9 with 25s

      I got super nauseous from the above workout. I went out to fast and that killed me. Half the class beat me. Time was 23:32. At least I burned a ton of calories. Shirt was drenched afterwards.

      If I have the time and energy I will try and get a regular lower body workout later today, along with some more brisk walking.

    13. #13
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      Default Re: Qhams Training Journal

      that's some serious conditioning work q. damn
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    14. #14
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      Default Re: Qhams Training Journal

      Just great man! Great way to keep track, and get feedback from this very great group of people. Keep up the good work
      PAIN DON'T HURT

    15. #15
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      Default Re: Qhams Training Journal

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      Quote Originally Posted by guns01 View Post
      that's some serious conditioning work q. damn
      Thanks. It was very hard for me. It is 5 hours later and I still have no energy. Going to pass on strength training this afternoon. I did get another 15 min. brisk walk in at least. Gonna grill me up some ribeyes tonight. Yum!

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