There's a Ham in the Power Rack! Part II

[thehobbes]

Good about the tooth hammie! That's a relief, dentist give me anxiety lol. That's some fast running, you're getting better and better!!!!

Yeah me too, I wish they could knock me out for anything they have to do lol.

[thehobbes]

DL/SQUATS/ROWS/RUN

SUPPS:
PRE: ANIMAL Fury 1 scoop
INTRA: none
POST: ON Protein 1 scoop

LOCATION: Home gym
BW: 150

WARMUP:
-Foam Rolling with Spike 10min
-Arm circles of peace
-BW squats

BACK:
DL:
135x8
185x6
*Versa Grips
225x4
*belt
250x3
275x1
285x1

Bent Over BB Rows:
45x12
75x12
95x12
*Versa Grips
115x12
95x17

LEGS:
Squats:
45x10
95x8
135x7
165x4
*belt
195x4
210x3
225x3

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 2.5 miles
Time: 28:43
Avg HR: 155
Peak HR: 174
*44 and cloudy, ran up Big Ass Hill once

Post: Stretching 15min


Big day, squats are going smoother, snuck some bonus rows in for the week, and snuck in some extra mileage with that short run. Looks like I'll get up to 25 miles this week. Not going to race this weekend, have to work on Saturday and then Sun/Mon will be sleeping in and wearing comfy clothes at home.

[Fiction2Fitness]

Big day, squats are going smoother, snuck some bonus rows in for the week, and snuck in some extra mileage with that short run. Looks like I'll get up to 25 miles this week. Not going to race this weekend, have to work on Saturday and then Sun/Mon will be sleeping in and wearing comfy clothes at home.

Very nice lifts and plan for days off. I was going to have Sat/Sun off but now I'm working tomorrow so down to just 1 day not in scrubs but might have to follow your idea for what to do that day and stay home in comfy clothes.

[thehobbes]

Very nice lifts and plan for days off. I was going to have Sat/Sun off but now I'm working tomorrow so down to just 1 day not in scrubs but might have to follow your idea for what to do that day and stay home in comfy clothes.

Damn that sucks only having the one day off. But hell yes, winter has arrived, sweat pant life baby!

-----------------------------------------------------------

No lifting/running today, will hit those up tomorrow, and tomorrow afternoon is the epic Pittsburgh STEELERS vs browns game...

RARRWWWW GO STEELERS, RAMPAGE IT!!! THE BROWNS ANGI ARE NOT PEPPERED AT ALL, DOMINATE IT!!!!


Oh man, the browns suck at everything... especially football.

[Partyrocking]

Sleeping in is the best!

[thehobbes]

Sleeping in is the best!

It is! Enjoyed it today, AND the Steelers kicking ass and DESTROYING the stupid browns!!

[thehobbes]

CHEST/TRI/RUN

SUPPS:
PRE: ANIMAL Fury 1 scoop
INTRA: none
POST: ON Protein 1 scoop

LOCATION: Home gym
BW: 150

WARMUP:
-Foam Rolling with Spike 10min
-Arm circles of peace
-Cuban Press
-BW squats

CHEST:
Bench Press:
45x15
75x10
135x7
155x5
170x3 vid
*wrist wraps
175x1
175x1
175x1
165x3 vid
165x3 vid
165x2

steady and smooth




Bench Press with BLUE SLINGSHOT:
*wrist wraps
165x6
175x4
175x4
going pretty light on these still

AMRAP Bench Press:
135x14

TRI:
Close Grip Bench Press:
95x17
115x10 oh chit these get hard fast
125x7
125x6

Tricep Rope Pushdowns:
35x10
35x10
35x10

RC WORK:
Standing Y/T/Ls:
5s for 17, 17, 17
5s for 17, 17, 17

External Band Rotations:
RED x 17
RED x 17

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 3.00 miles
Time: 30:57
Avg HR: 161
Peak HR: 190
*44 and cloudy, ran up Big Ass Hill once

Post: Stretching 15min

OTHER PREHAB:
-Stretching 15min
-LAX/Spike rolling 10min
-Foam Rolling with Spike on wall 5min


Great power day for bench press! Those medium wt sets 165-170 are going well, getting a good amount of reps there. That's the area between wt where "I can rep this all day" and "I can only hit this for a single." Still hitting 14 reps at a plate at the end, at least I'm consistent.

Cold and rainy all weekend. Brought out the crockpot and made chicken legs with bbq sauce, red potatoes, carrots, and steak rub! Plus crescent rolls to dip in the sauce HNNGGG! Almost as good as the ass kicking the Steelers gave to the browns today! Ah yes, Steelers are in first place in our division and browns in dead last, as it should be! Looking forward to the playoffs as usual. Steelers will kill it while the browns can sit at home and cry because it is so soooo sad, BWAH HA HA HA!!

[shesprints]

Belated good work on that speedwork, that's awesome and way more consistent, you're getting better all the time. Speedy ham. Also glad it's just a minor tooth thing and not a flesh eating virus or something.

I'm fascinated by the weights you use for everything. 35 for tricep pushdowns seems light relative to what you do elsewhere. Some sick lifting in general, so much bench. Your 170 looked like it tipped one way on one of the reps but then it looked smooth so maybe it is the camera angle. Either way you manage hella volume so well, omg.

[thehobbes]

Belated good work on that speedwork, that's awesome and way more consistent, you're getting better all the time. Speedy ham. Also glad it's just a minor tooth thing and not a flesh eating virus or something.

Thanks SS! Yeah, dentist confirms it's not fatal.

I'm fascinated by the weights you use for everything. 35 for tricep pushdowns seems light relative to what you do elsewhere. Some sick lifting in general, so much bench. Your 170 looked like it tipped one way on one of the reps but then it looked smooth so maybe it is the camera angle. Either way you manage hella volume so well, omg.

I'm flattered. Yep I think I see a little unevenness on the bp, always a battle to have both sides working in unison. I noticed a huge form issue years ago with my bp where one arm was way more out than the other, improved that a lot. I was thinking the same thing about tri pushdowns. Maybe it's the cable station? I have the Ironmaster Cable Station and noticed I do quite a bit less wt on lat pulls compared to the commercial gym's station too.

[thehobbes]

LONG RUN

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 12.00 miles
Time: 2:05:37
Avg HR: 150
Peak HR: 167
*45 and cloudy

Post: Stretching 15min


Great long run, felt strong, felt like I could have run much further. If I did 1.1 more miles that would be a half marathon, and say I did that around a 10min pace, total time would be 2:16, significantly faster than my last half marathon race. Watch out, speedy Ham is getting speedy.

Had a little issue at mile 7. I wanted to replay a song on my ipod that was zipped up in my pocket so I tried to hit the track button on my earbuds, but hit the wrong thing. All of a sudden Siri announces "playing all tracks by Limp Bizkit," I'm like nooooo that's not what I wanted you to do! Tried to get my ipod out of my pocket to manually fix it and ended up getting my zipper stuck on my shorts. Awkwardly ran half a mile with both hands trying to free my zipper. Finally broke my zipper and ripped my shorts in the process of rescuing my ipod. Got back on the right playlist but RIP shorts. :'( I have a couple other pairs of those Road Runner zipper shorts but these blue ones were specifically my race shorts, half marathon shorts, pump n run shorts, and also the shorts from the trail race where I fell really hard and got a bloody arm, they have seen it all. I always bring them out for my most important run of the week - the long run. You will be missed blue shorts. <3

[shesprints]

Ugh, zippers suck. I'm sorry about your shorts and also your leg. I too mourn the passing of treasured garments, especially ones that are comfortable for a long run. That's valuable.

That IS a speedy long run. You're certainly improving, but you're also benefitting from some pretty ideal running weather. The fall is an excellent time to set some PRs.

[thehobbes]

Ugh, zippers suck. I'm sorry about your shorts and also your leg. I too mourn the passing of treasured garments, especially ones that are comfortable for a long run. That's valuable.

Thought about having a Viking funeral for those shorts. :'(

That IS a speedy long run. You're certainly improving, but you're also benefitting from some pretty ideal running weather. The fall is an excellent time to set some PRs.

Yes! It is very comfy at 45ish I'm finding. I get sweaty but not excessively, and I don't get thirsty even during a 2 hr run so I don't need to carry water. I now see why all the marathons happen in fall/spring. Had some hot and SWEATY races this yr, the 10 miler in June was brutal, but fun.

[thehobbes]

BACK/BICEPS

SUPPS:
PRE: ANIMAL Fury 1 scoop
INTRA: none
POST: ON Protein 2 scoops

LOCATION: LTF
BW: 150

WARMUP:
-Foam Rolling with Spike 10min
-Arm circles of peace
-BW squats

BACK:
Pull Ups:
bw x 12
bw x 9
bw x 8
bw x 7
bw x 6
bw x 5
bw x 5
*total of 52, new PR!

DB Rows:
60s x 10
70s x 9
80s x 7
80s x 5
70s x 8
70s x 7

HS Row:
1pps x 10
2pps x 10
2.5pps x 8
125lb ps x 7
2pps x 12

Lat Pulldown:
100x10
115x9
130x8
145x5
115x9

Face Pulls:
42.5 x 20
50 x 16
57.5 x 11
50 x 14

Cybex Low Cable Rows:
block 8 x 11
block 8 x 11
block 7 x 14

BICEPS:
DB Curls:
35s x 13
30s x 17
30s x 15

OTHER PREHAB:
-Stretching 15min
-Hot tub 10min
-Pool time
-Sauna with rolling 15min


Pull ups and rows were RAMPAGED! Finished off another paper notebook full of good workouts, I have a whole stack now. The gym is renovating the locker rooms so they switched the men's and women's today. New code locks are getting installed on the lockers instead of keys which I like a lot, but lots of people were highly confused and had staff running in there every five minutes to get lockers back open for people who couldn't figure it out. I was surprised and disappointed the men's locker room didn't have some secret awesome thing in there - a trampoline, a putting green, hmmm... A LOT of people ended up going into the wrong locker rooms due to the gym posting the smallest sign you've ever not seen, that was kinda funny. I would have too but I saw several women going into the men's and I'm like ok, stop the bus, what's going on.

And bulking season is in full force - Reese's PB Pumpkins were marked down at the store today, got those chillin' in the fridge now. Brosiden give me strength! Trick or Treat in my city is tomorrow and it's supposed to be 50 and pouring rain all day. :/ We only got about a dozen kids last yr and that was pretty decent weather. Thinking we'll get way less this yr. Debating if I should just stick a bowl of candy out there and if it ends up being only five or six kids they can have at it.

[HomeGymChains]

Great work on the pull ups PR!

[LunaLifts]

Want to say awesome job on those pull ups, mighty impressive stuff, but this has me dying:

Had a little issue at mile 7. I wanted to replay a song on my ipod that was zipped up in my pocket so I tried to hit the track button on my earbuds, but hit the wrong thing. All of a sudden Siri announces "playing all tracks by Limp Bizkit," I'm like nooooo that's not what I wanted you to do! Tried to get my ipod out of my pocket to manually fix it and ended up getting my zipper stuck on my shorts. Awkwardly ran half a mile with both hands trying to free my zipper. Finally broke my zipper and ripped my shorts in the process of rescuing my ipod. Got back on the right playlist but RIP shorts. :'( I have a couple other pairs of those Road Runner zipper shorts but these blue ones were specifically my race shorts, half marathon shorts, pump n run shorts, and also the shorts from the trail race where I fell really hard and got a bloody arm, they have seen it all. I always bring them out for my most important run of the week - the long run. You will be missed blue shorts. <3

That's fluffin' hilarious! Though I don't see the big deal, Rollin' is a great running song! Do the "hands up and hands down" while you go, get some weird looks, all good fun.

[shesprints]

Happy Hammy Halloween in here!

I must say I'm fleeing my house this evening and hanging out at my parents', I can't freaking stand the thumping outside my door all night even if I leave a bowl of candy. The kids run up and down the hallways and crash into things. So annoying. But enjoy the Reese's pumpkin... personally I never got into the seasonal chocolate shapes. they never actually look much like pumpkins or whatnot, and it makes me grumpy. Plus right now I'm on a 'no processed foods' kick anyhow. But I do recall enjoying many Halloween treats... like dum dum pops in root beer flavor, for some reason. I discovered those before I discovered that root beer was its own thing, and then I went OHHHHHH OKAY.

Congrats on the pullup PR! Hooray!

[Partyrocking]

Pullups of rage! Awesome job Ham!

[thehobbes]

Great work on the pull ups PR!

Thanks HGC!

Want to say awesome job on those pull ups, mighty impressive stuff, but this has me dying:

That's fluffin' hilarious! Though I don't see the big deal, Rollin' is a great running song! Do the "hands up and hands down" while you go, get some weird looks, all good fun.

LMAO that is a good song!

Happy Hammy Halloween in here!

I must say I'm fleeing my house this evening and hanging out at my parents', I can't freaking stand the thumping outside my door all night even if I leave a bowl of candy. The kids run up and down the hallways and crash into things. So annoying. But enjoy the Reese's pumpkin... personally I never got into the seasonal chocolate shapes. they never actually look much like pumpkins or whatnot, and it makes me grumpy. Plus right now I'm on a 'no processed foods' kick anyhow. But I do recall enjoying many Halloween treats... like dum dum pops in root beer flavor, for some reason. I discovered those before I discovered that root beer was its own thing, and then I went OHHHHHH OKAY.

Congrats on the pullup PR! Hooray!

I got my ass outside and braved the rain, well from my garage anyways, pouring rain and very few kids out. And for the record I would eat chocolate covered peanut butter if it was shaped like airplanes, golf balls, or dog crap. Arrghhhh root beer, yuk!

Pullups of rage! Awesome job Ham!

Thanks Party!

[thehobbes]

AMRAP BP/SHOULDERS/TRI/RUN

SUPPS:
PRE: ANIMAL Fury 1 scoop
INTRA: none
POST: ON Protein 2 scoops

LOCATION: Home gym
BW: 150

WARMUP:
-Foam Rolling with Spike 10min
-Arm circles of peace
-Cuban Press
-BW squats

AMRAP BENCH PRESS:
45x15
75x12
105x29
105x20

SHOULDERS:
DB Shoulder Press:
35s x 11
40s x 7
40s x 6
35s x 11

Incline BB Bench Press:
45x10
95x10
115x9
135x5
135x4

TRI:
Tricep Rope Pushdowns:
35x12
35x10
35x9

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 3.00 miles
Time: 31:27
Avg HR: 157
Peak HR: 186
*55 degrees and RAIN, ran up Big Ass Hill once

Post: Stretching 15min


Decent workout, lats and upper body still sore from yesterday's Back Day. Got this workout in earlier than normal so I could pass out Halloween candy at 6. It was POURING rain all day and did not let up tonight. There weren't many kids out, got a total of 6. Started giving away two full sized candy bars a piece in the last half hour. I have so much candy left! I know it's winter bulking season but this is just plain dangerous lol. Also one of the parents recognized me as the neighborhood runner, that was cool!

[gobbles23]

Hahahahaha died at your story lol. I love old Limp Bizkit lol, grew up with it!!!!

Sick lat pull-downs and benching! What are you weighing in at these days??

Poor kids by lol, the weather was gross down here too! Lots of cold drizzle and wind. 6 kids is not many at all hahaha. I'm in a basement so no kids come to us.

[thehobbes]

Hahahahaha died at your story lol. I love old Limp Bizkit lol, grew up with it!!!!

Yeah one of the classics of my teenage years.

Sick lat pull-downs and benching! What are you weighing in at these days??

Thanks! About 150... although after all this leftover Halloween candy that might be going up a little.

Poor kids by lol, the weather was gross down here too! Lots of cold drizzle and wind. 6 kids is not many at all hahaha. I'm in a basement so no kids come to us.

My parents said they even got ZERO kids at their house. My dad fell asleep on the couch next to the candy bowl for two hours lol. My mom was around and confirmed no kids came.

[thehobbes]

RUN - SPEED WORK

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 6.6 miles
Time: 1:07:16
Avg HR: 152
Peak HR: 168
*45 and POURING RAIN!!!

Post: Stretching 15min


This was a very tough run! Not only was it cold and pouring but the paved exercise path at the park was partly underwater as it has been raining for a couple days. They are probably going to close access to the park tomorrow if it doesn't stop raining. I came across a couple medium sized puddles and thought oh well my shoes are going to be wet. Then came across a mini lake in the middle of the path, was a few inches deep, my feet were soaked at that point. And then came across a slightly bigger one, decided to go for it, and the water came up to my shins. There was a HUGE flood at the 2 mile point so I turned around and did smaller loops in the areas that weren't flooded out. Instead of going through the mini lakes again I sprinted up the grassy knoll and around them for a long bit.

Garmin splits:
Mile 1: 11:12
Mile 2: 9:06 with two mini lakes
Mile 3: 10:56
Mile 4: 9:03
Mile 5: 10:59
Mile 6: 9:33 shoes heavy, mom's spaghetti, feet are sweaty
Mile 0.6: 10:44 pace


10/10 effort and pretty decent times for the conditions. I was soaked by the end and stripped off all my clothes to change into warm sweat pants and a hoodie. Stretched when I got home because the path to the pavilion was completely flooded out. If I run into that again I now know to jump off the path and run up the grassy knolls next to the road, those puddles get DEEP! Also saw a bunch of huge ass bucks playing in the water, was slightly worried they would run at me but they did not. That's why you always go to the park with your anti-deer safety underpants.

[shesprints]

Haha you know I often like running in the rain? it's almost like swimming, without having to go into the pool, and it feels good to do something so extreme. Plus, the run heats up your body anyhow. But yeah, you definitely can't expect to be as fast running in lousy weather conditions.

Do you know the trick for drying out your shoes where you put crumpled up newspaper inside them?

[gobbles23]

Wow 150 is on the lower end for you isn't it? You only have 10lbs on me and you're a gazilion times stronger hahahahaha I gotta step it up lol

[LunaLifts]

Decent workout, lats and upper body still sore from yesterday's Back Day. Got this workout in earlier than normal so I could pass out Halloween candy at 6. It was POURING rain all day and did not let up tonight. There weren't many kids out, got a total of 6. Started giving away two full sized candy bars a piece in the last half hour. I have so much candy left! I know it's winter bulking season but this is just plain dangerous lol. Also one of the parents recognized me as the neighborhood runner, that was cool!

Awesome!

You gave out full size, and didn't run out. There was one house that gave full size candy bars last time I ToT'd, and everyone knew to go to that house. Guess you could get rid of the rest just by going up to stanger's kids, and offering them candy?

This was a very tough run! Not only was it cold and pouring but the paved exercise path at the park was partly underwater as it has been raining for a couple days. They are probably going to close access to the park tomorrow if it doesn't stop raining. I came across a couple medium sized puddles and thought oh well my shoes are going to be wet. Then came across a mini lake in the middle of the path, was a few inches deep, my feet were soaked at that point. And then came across a slightly bigger one, decided to go for it, and the water came up to my shins. There was a HUGE flood at the 2 mile point so I turned around and did smaller loops in the areas that weren't flooded out. Instead of going through the mini lakes again I sprinted up the grassy knoll and around them for a long bit.

I bet getting home, and dry felt so rewarding afterwards. Your consistency regardless of conditions is incredible! Way to go!

[thehobbes]

Haha you know I often like running in the rain? it's almost like swimming, without having to go into the pool, and it feels good to do something so extreme. Plus, the run heats up your body anyhow. But yeah, you definitely can't expect to be as fast running in lousy weather conditions.

Oh I love it! Minus the standing water up to my shins. Racing in the rain is fun (for shorter distances, half marathon in the rain was a little rough.)

Do you know the trick for drying out your shoes where you put crumpled up newspaper inside them?

Yes, thank you! Reddit taught me that srs. I learned 3 very important things in the years I've been on Reddit:
1) Use newspaper to dry out shoes overnight
2) Never go to Brazil
3) Never stick anything up your butt that you'll eventually want to not be up there

Wow 150 is on the lower end for you isn't it? You only have 10lbs on me and you're a gazilion times stronger hahahahaha I gotta step it up lol

Yeah that's the lightest I've ever been! The only reason I cut that low was to get in a better weight class for the bench press body weight comps. Before I would've had to bp 115 for amrap, can only get it 25ish times. Debating if I should get to 147 for Flying Pig, would only have to bp 100 so could hit more than 30 I think. LMAO at a gazilion x stronger.

Awesome!

You gave out full size, and didn't run out. There was one house that gave full size candy bars last time I ToT'd, and everyone knew to go to that house. Guess you could get rid of the rest just by going up to stanger's kids, and offering them candy?

Uhhhh... that sentence is making me uncomfortable. Yeah did not run out at all, there were so few kids out in the rain this year. I even picked up a couple bags of fun sized bars as "backup" but didn't even need those. THERE IS SO MUCH CHOCOLATE AROUND ME!! Now I know how drug addicts on Netflix feel when they're trying to stay clean and somebody in Cellblock D slip em a little baggie. They're like ohhhh man I don't wanna do it, but I can't bring myself to just get rid of it either. LMAO, I learn everything from Wentworth.

I bet getting home, and dry felt so rewarding afterwards. Your consistency regardless of conditions is incredible! Way to go!

It did! Cranked up the heat to 70 in the house and took a hot shower.

[thehobbes]

DL/SQUATS/RUN

SUPPS:
PRE: ANIMAL Fury 1 scoop
INTRA: none
POST: ON Protein 2 scoops

LOCATION: Home gym
BW: 150

WARMUP:
-Foam Rolling with Spike 10min
-Arm circles of peace
-BW squats

BACK:
DL:
135x8
185x6
*Versa Grips
225x4
*belt
250x3
275x1
285x1

LEGS:
Squats:
45x12
95x10
135x6
165x5
*belt
195x3
210x3
225x2

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 3.00 miles
Time: 33:20
Avg HR: 153
Peak HR: 173
*45 and sooo much rain again, ran up Big Ass Hill once

Post: Stretching 15min


Good lower body day, deadlifts are going up smoothly. Apparently it is going to rain every day that I need to get a run in. Busy weekend ahead, have to work Saturday, getting together with parents Sunday to celebrate my mom's bday, and off work Monday but gotta get my long run in. Planning on getting up pretty early Sunday to fit in bench press day too. Oh, and of course I'm scheduled to get my tooth fixed next week, well another one of my fillings broke this morning, le sigh. I called the dentist to let them know and hopefully they have time to do something with that one too when I'm in there for my appointment. How the hell am I breaking a tooth every week?! I'm not even sure how this one happened. I was brushing my teeth this morning and said holy ham what happened to my tooth?! It was fine last night. Maybe I swallowed it in my sleep? RIP Ham, lulz.

[shesprints]

Geez hammy, if one of us should be geting broken teeth it's me since I smash my face into people on the daily. You've done nothing to deserve this. Except maybe the aforementioned Halloween candy. For me, it helps to just make a strict boundary: I know what it tastes like, I know I like it, and I just... don't eat it right now. I used to think I was the only one who was uniquely weak and couldn't easily stop eating desserts, but it turns out almost everyone I know is like that.

I am so delighted by how you've embraced bench and runs still. It's cool that there's a type of competition for every specialty.

[thehobbes]

Geez hammy, if one of us should be geting broken teeth it's me since I smash my face into people on the daily. You've done nothing to deserve this. Except maybe the aforementioned Halloween candy. For me, it helps to just make a strict boundary: I know what it tastes like, I know I like it, and I just... don't eat it right now. I used to think I was the only one who was uniquely weak and couldn't easily stop eating desserts, but it turns out almost everyone I know is like that.

Yeah it annoys me big time that I drink nothing but water and generally eat very healthy and low sugar, I floss do mouthwash and brush with my fancy shmancy electric toothbrush, and actually go to the dentist, and my chit still breaks! I hate those people who drink pop, eat like chit, and seem to never have these issues! Oh yeah candy can be evil, I need to just not have that stuff around, that's the only way I can win against it. I have the Halloween candy in the basement so *hopefully* I'm too scared of the spiders to actually go down there right now and eat it all.

I am so delighted by how you've embraced bench and runs still. It's cool that there's a type of competition for every specialty.

I love it, finally a sport I'm really damn good at!

[thehobbes]

CHEST/TRI (Sunday)

SUPPS:
PRE: ANIMAL Fury 1 scoop
INTRA: none
POST: none

LOCATION: Home gym
BW: 151

WARMUP:
-Foam Rolling with Spike 10min
-Arm circles of peace
-Cuban Press
-BW squats

CHEST:
Bench Press:
45x15
75x10
95x7
135x5
155x5
170x3
*wrist wraps
175x1
175x1
175x1
165x3
165x3
165x2
*remove wraps
135x14

Incline BB Bench Press:
45x10
95x10
115x9
135x5
135x4

TRI:
Tricep Rope Pushdowns:
35x13
35x11
35x10

OTHER PREHAB:
-Stretching 15min


Strong day on the back off triples and doubles, putting my cheat meals to good use. Did this workout early in the morning and the rest of the day was celebrating my mom's b-day, feasting, and watching football.