Ham's Powerlifting Log of Peace and Prosperity

[thehobbes]

CHEST/RUN

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

LOCATION: Home gym
BW: 152

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

CHEST:
Bench Press:
45x15
95x12
135x7
155x5
170x3
*wrist wraps
175x1
175x1
175x1
165x3
165x3
165x3
*remove wraps
145x9

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

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 4.00 miles
Time: 42:52
Avg HR: 142
Peak HR: 163
*34 degrees and sunny

OTHER PREHAB:
-Stretching 15min


Short, easy workout. Got in 3 lift days and 2 runs this week, not bad with being at work long hours 6 days a week this month. I'll see if I can fit in a couple things this week. I went so HAM at work this week the bottoms of my boots peeled off in chunks Saturday, srs! I ordered some new ones and will wear running shoes until I get my new boots, but damn, never had that happen before. Those boots lasted about 4 winters so not terrible, they were more beat up than I realized when I actually looked at what was left of the bottoms.

At least the weather will warm up to 40ish this week. We still have snow/ice everywhere so I had to run in my neighborhood on the side of the road. It's mostly dead end streets that end in a cul de sac so you don't really encounter any cars, sidewalks are still covered in patches of ice.

[BodyBldgPwrLftr]

Indeed I am FedEx! And heyyyy I remember you from when I first joined bb.com like 10 years ago, how's it going?

Yes, I've been lurking around here for a while. Doing okay, getting slammed at work like I'm sure you and our colleagues at Big Brown are too. Trying to get to USAPL Raw Nationals as a masters lifter for the first time next year. Basically just trying to prove that my best lifts aren't behind me yet.

[ElrondHubbard]

I'm trying to make it easier on both of you by keeping my gift orders to a minimum. Yeah, that's it. Totally altruistic on my part.


Bah! Humbug!

[thehobbes]

Yes, I've been lurking around here for a while. Doing okay, getting slammed at work like I'm sure you and our colleagues at Big Brown are too. Trying to get to USAPL Raw Nationals as a masters lifter for the first time next year. Basically just trying to prove that my best lifts aren't behind me yet.

Wow, good luck getting to Nationals, that's awesome! BTW Big Brown is slowwwww, srs, those guys move so slow, they need to get outta the way cause I've got work to do.

I'm trying to make it easier on both of you by keeping my gift orders to a minimum. Yeah, that's it. Totally altruistic on my part.


Bah! Humbug!

Hey EH I'll just send ya a big box of steaks and protein powder.

[thehobbes]

RUN

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 3.00 miles
Time: 33:33
Avg HR: 153
Peak HR: 179
*39 degrees and light rain, ran up Big Ass Hill once

Post: Stretching 15min


A wild run appears! Got done at work at 3:30 today so went out for a run, FINALLY! Busy season is pretty much over with so it's back to the weights and the running trails. Have been eating everything in sight, but apparently a crapload of calories is my exact maintenance amount. Slightly irritated that I have to do a bunch of family stuff on Christmas when I finally get a day off work, but I should have time to fit in a run in the early morning. Damn, gonna be forced to wear pants that day too, ugh. When the hell is "National Eat Pizza on the Couch in Your Basketball Shorts" Day?

[Mark1T]

Verry Merry Christmas, Hobbie

[thehobbes]

Verry Merry Christmas, Hobbie

Merry Christmas Mark! I hope you have plenty of holiday cookies and ham!

[thehobbes]

CHEST/TRI/RUN (Sunday)

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

CHEST:
Bench Press:
45x15
95x12
135x7
155x4
170x2
*wrist wraps
170x1
170x1
170x1
160x3
160x3
*remove wraps
145x7

Incline BB Bench Press:
45x10
95x10
115x8
125x6

TRI:
Tricep Rope Pushdowns:
35x10
30x13
30x12

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 5.00 miles
Time: 54:26
Avg HR: 147
Peak HR: 171
*38 and cloudy, ran up Big Ass Hill once

Post: Stretching 15min


Wahoo, a lift and run day! Went really light and easy on bench to get back into it. Haven't benched in a couple weeks. Run was good, decent weather for it.

[thehobbes]

DL/SQUATS

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
185x5
*Versa Grips
225x4
*belt
245x3
265x1

LEGS:
Squats:
45x12
95x10
135x7
165x4
*belt
195x3
210x2

OTHER PREHAB:
-Stretching 30min
-LAX/Spike rolling 10min


Kept the wts light and easy, everything felt pretty good. Finished up wrapping Christmas presents tonight. Going to the yearly family gathering tomorrow afternoon. May fit in a run in the early morning.

Merry Christmas!

[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
105x25
105x20
*not bad, haven't practiced these in a month!

SHOULDERS:
DB Shoulder Press:
35s x 11
40s x 8
40s x 7
35s x 12

Incline BB Bench Press:
45x12
95x10
115x9
135x4
135x4

TRI:
Tricep Rope Pushdowns:
35x13
35x12
35x12

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 3.5 miles
Time: 39:23
Avg HR: 159
Peak HR: 176
*40 degrees and dark, ran up Big Ass Hill once

Post: Stretching 15min


Productive workout, feeling like I'm getting back in the groove. Christmas was fun but I ate so many cookies LMAO. Felt really sick when I woke up today. Probably ate more sugar yesterday than I've had in the last 6 months! And pie, there was chocolate pie which I had multiple slices of. Anyway, detoxing from holiday food, getting the mileage back up, daily stretching back in the game plan, and lifting days back on track.

Got some really awesome Christmas gifts from my dad. He visited the Football Hall of Fame this year so he got me some sweet Steelers stuff! I had asked for a big Steelers flag for my home gym, he got me a beautiful one, and this cool heritage banner with the different helmet styles over the years (that's getting proudly displayed in the living room), a special HOF Terrible Towel, and a Steelers blanket. Also got some really good gift cards from people - Subway, Outback Steakhouse, Amazon, Dominoes. And I had a few gift certificates for local running stores from some races and bp comps I did this year so I stocked up on some really nice running socks and got a badass Brooks hat. Mannnn I'm so excited for the 2019 racing season to start! At least I have plenty of football to watch until then.

I think all the running has improved my immune system too, srs. Came down with a cold in the midst of work craziness two weeks ago, and usually I'm fighting that for 3 weeks and coughing everywhere. It hit me hard for like a day this time, but that was pretty much it. I haven't needed to constantly have DayQuil and cough drops, and went back to running without issue. So hell yeah, welcome to the Cardio Crew!

[ElrondHubbard]

Glad you had a good Christmas, and glad to see you back and knocking it out of the park again! All exercises are good for your immune system as long as you don't tear yourself down through overtraining. I suspect you train too smart to worry about that!

[thehobbes]

Glad you had a good Christmas, and glad to see you back and knocking it out of the park again! All exercises are good for your immune system as long as you don't tear yourself down through overtraining. I suspect you train too smart to worry about that!

Well I do like to throw in a lot of football watching and napping so hopefully I'm not overtraining. Good to see you too EH!

[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 11
bw x 9
bw x 7
bw x 6
bw x 6
bw x 6
bw x 5
*total of 50

DB Rows:
65s x 10
70s x 9
75s x 6
70s x 8
65s x 8

HS Row:
1pps x 10
2pps x 10
2.5pps x 8
2.5pps x 7
2pps x 10

Lat Pulldown:
100x10
115x9
130x6
130x5
115x8

Face Pulls:
42.5 x 17
50 x 12
50 x 11

Seated Cable Row:
100x12
100x11
100x11

BICEPS:
EZ Bar Curls:
55 x 12
55 x 10
35 x 23

DB Curls:
30s x 15
30s x 14
25s x 20

OTHER PREHAB:
-Stretching 30min
-LAX/Spike rolling 10min
-Foam Rolling with Spike on wall 5min
-Hot tub 10min
-Pool time
-Sauna with rolling 15min


BOOM - back and biceps of death and destruction! Haven't been to LTF in about a month, was very happy pull ups stayed strong and I only eased off a little on the lifts. Not a huge difference. Usually do 80lb dbs on rows, still went up to 75s, so pretty good.

Oh man, I thought I broke my toe today, but I think it's fine now. Spike (my foam roller with all the spikes) fell out of my gym locker onto my bare foot at the most awkward horrible angle landing right on my big toe. SWEET HONEY GLAZES that hurt like a mo-fo!! It ripped off some skin and ended up bruising a bit, but I can move my toe and walk fine. I have fairly meaty toes so that helped lmao.

[thehobbes]

RUN

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 7.00 miles
Time: 1:13:25
Avg HR: 159
Peak HR: 181
Elevation Gain: 36'
*57 and cloudy, park

Post: Stretching 15min


WAHOO it was 57 degrees for a random day in December! Great to get out in short sleeves and run in the park. I don't think of 7 miles as a "long" run anymore really, maybe 9 miles and over can qualify as long, so just a medium run, was pretty easy. Got to try out the new hat and socks today too, exciting times.

Flying Pig half marathon is in May so I'm getting back on track with my base mileage. I'd love to get up to 30 miles a week well before May. And in a little while I'll add back in speed work.

[TM79]

FINALLY getting back in here Ham. I see that the great work has not ceased. Yeah, how about that weather yesterday? It was 70 here. I'm digging the "7 miles isn't a long run" talk too. It's still long for old timers like myself, but glad to know that some people are able to make progress in some areas of life... Good work on the lifting sessions as well, and congrats on the cool Christmas gifts! I'm with you on the sugar overload. Unfortunately, my wife got me some of those Little Debbie Christmas cakes for Christmas (my weakness) and I have been murdering them ever since... I was able to be strong tonight though and turned down some Dairy Queen so that is a tiny glimmer of hope for the waist line. Keep up the great work Ham!

[thehobbes]

FINALLY getting back in here Ham. I see that the great work has not ceased. Yeah, how about that weather yesterday? It was 70 here. I'm digging the "7 miles isn't a long run" talk too. It's still long for old timers like myself, but glad to know that some people are able to make progress in some areas of life... Good work on the lifting sessions as well, and congrats on the cool Christmas gifts! I'm with you on the sugar overload. Unfortunately, my wife got me some of those Little Debbie Christmas cakes for Christmas (my weakness) and I have been murdering them ever since... I was able to be strong tonight though and turned down some Dairy Queen so that is a tiny glimmer of hope for the waist line. Keep up the great work Ham!

Wow 70?! That's tank top weather! I miss summer running when I could throw on shorts and a tank and not spend 15 minutes getting all these layers together lol. Oh man I know those Christmas cakes you speak of, haven't had those in a lonnnnng time, but now I want one. Thanks Trent, have a happy New Year!

[thehobbes]

CHEST/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

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

Bench Press with BLUE SLINGSHOT:
*wrist wraps
155x7
155x7
155x7

Incline BB Bench Press:
45x10
95x10
115x8
135x4

TRI:
Tricep Rope Pushdowns:
35x12
30x11
30x11

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 4.00 miles
Time: 45:13
Avg HR: 162
Peak HR: 180
Elevation Gain: 247'
*38 and dark, ran up Big Ass Hill once

Post: Stretching 15min


Good lift day, back to decently normal numbers. Went easy on Slingshot since I haven't done it in about a month. Hit ~15 miles this week running, slowing getting that back up to where it needs to be. Looked up the elevation gain for the Flying Pig Half, 935' which is not that bad spread over that distance. That would be like running my normal loop and having to throw in the Big Ass Hill once every 3 miles, not bad at all. I'll start hitting it up multiple times per run to get better used to it.

Stressful football day, Steelers won of course, but the dumbass browns needed to knock out baltimore so we could get in the playoffs, but since the browns suck at everything they couldn't even do that. Ugh, their stupid quarterback is the worst, I hate that guy. I hope he drops his pizza on the ground every time he gets a pizza and has dirt in his pizza all the time, bwah ha ha! Stupid browns... ruining Sunday nights for people all season long, sigh. We could still get in if this Titans game tied but that's not going to happen seeing how that game is going right now. :'(

[thehobbes]

RUN

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 5.00 miles
Time: 54:01
Avg HR: 146
Peak HR: 160
Elevation Gain: 24'
*48 degrees and pouring rain, park run

Post: Stretching 15min


Got soaked on that run, it's been pouring all day! Saw one other person at the park running and that was it. I'll take rain any day though, if it was 30 degrees with this crap the paths would be wiped out with snow and ice.

Trying to kick out all the holiday junk food and get back to a normal diet. Came home after the run and my neighbor left me a holiday gift with a huge canister of chocolate covered popcorn, damn! Yes I ate like half of it already lol. It is still bulking season for a while but I think my farts are going to start setting off the smoke alarm if I don't change something up heehee.

Oh and it's an exciting day, ordered a new iphone, only happens about every 4 years, srs, it's kinda like the winter Olympics. I'll have my battery charged at 100% in the morning and an hour into my day it's down to 30%. I'm basically running around plugging it in somewhere all day so it doesn't die. Ordered right from Apple so I apparently don't even have to do anything, it just shows up, sign in, and we're good to go! Man, this is like the birth of a new baby! BRB hanging up banners in my front yard for the new iphone arrival this week.

Have a Happy New Year, people! I'm sure it will be another entire year of me asking people "wait, what year are we in right now?" about twice a week lmao.

[thehobbes]

AMRAP BP/SHOULDERS/TRI/RUN

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

LOCATION: Home gym
BW: 151

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

AMRAP BENCH PRESS:
45x15
75x12
105x28
107.5x19

SHOULDERS:
DB Shoulder Press:
35s x 13
40s x 8
40s x 9
40s x 8
40s x 8
35s x 12

Incline BB Bench Press:
45x10
95x10
115x9
135x5
135x4
135x3

TRI:
Tricep Rope Pushdowns:
35x13
35x11
30x15

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 3.5 miles
Time: 36:57
Avg HR: 144
Peak HR: 155
Elevation Gain: 20'
*37 and cloudy, park run

Post: Stretching 15min

OTHER PREHAB:
-Stretching 15min


Solid lifting day, hit it hard and already improved from 25 reps to 28 on the 105 amrap that I haven't practiced in a while. I want to add back in bb military press and will likely do that next week when my shoulder and back day aren't right next to each other.

Run was great, enjoying the 35+ degree weather, it usually sucks outside by now. My easy pace is getting a bit faster on its own, resting heart rate has gone down a little, and Garmin rated my V02Max a little better. I'm already looking up the Spring racing schedule. Should be a couple races and bp comps starting up in April. Gonna kill it all winter and start off strong in the Spring comps.

[ElrondHubbard]

Ah, I see the vacation is over and Hammy is banging her head (and everything else too) back against that wall!

37 and cloudy is not what I would consider "great" weather!

[thehobbes]

Ah, I see the vacation is over and Hammy is banging her head (and everything else too) back against that wall!

37 and cloudy is not what I would consider "great" weather!

It's ON, bro-ham!! January around here is usually -3 degrees with a foot of snow, srs. :/

[thehobbes]

BACK AND BICEPS

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

LOCATION: LTF
BW: 152

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

Pull Ups:
bw x 11
bw x 8
bw x 6
bw x 6
bw x 5
bw x 5
bw x 5
bw x 5
*total of 51

DB Rows:
60s x 10
70s x 9
75s x 7
75s x 6
75s x 5
65s x 9

HS Rows:
1pps x 10
2pps x 10
2.5pps x 8
3pps x 5
2.5pps x 8
2pps x 11

Lat Pulldown:
100x10
115x8
130x7
145x4.5
130x6.5
115x9

Face Pulls:
42.5 x 20
50 x 14
57.5 x 11
57.5 x 10

Seated Cable Row:
100x13
120x10
120x9

BICEPS:
EZ Bar Curls:
65x8
45x21
45x17

DB Curls:
35s x 10
30s x 14
30s x 13

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


Solid workout, rampaged the Hammer Strength rows. Pull ups felt difficult today but I got them all in. DB rows can probably go to 80lb dumbbells next time. Wanted to go in the pool too but there were a ton of kids, probably way more pee in there than usual lulz.

New iphone has arrived, fark yeah! But I'm still waiting on Amazon to ship my case. If that thing isn't in this badass military grade case that you can hammer and try to drill through I guarantee I'll break that phone in an hour. Phone must be action ready for my adventures of prosperity. I still don't understand why iphones without being in a case aren't 100% waterproof. My Garmin is, can actually go swimming with that thing, and that was nowhere near as expensive as a phone.

[thehobbes]

RUN

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 7.00 miles
Time: 1:12:59
Avg HR: 153
Peak HR: 167
Elevation Gain: 36'
*50 and sunny, park run

Post: Stretching 15min


Good medium length run. IT'S 50 DEGREES OUTSIDE!

Set up the new heated blanket, my two cats have sprawled out on it with their chunky selves. They better leave room for me too!

[swooshie]

Happy New Year, Hamazon 😁

[ElrondHubbard]

RUN

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 7.00 miles
Time: 1:12:59
Avg HR: 153
Peak HR: 167
Elevation Gain: 36'
*50 and sunny, park run

Post: Stretching 15min


Good medium length run. IT'S 50 DEGREES OUTSIDE!

Set up the new heated blanket, my two cats have sprawled out on it with their chunky selves. They better leave room for me too!

Is this the park with the stairs in the hills? Just wait until the flowers start blooming... Any day now!

[thehobbes]

Happy New Year, Hamazon ������

Hi Swooshie!!! Happy New Year!

Is this the park with the stairs in the hills? Just wait until the flowers start blooming... Any day now!

Nope, this is the flat park a few minutes from my house. Speaking of the park with the stairs I'm going there this week to tackle the mega hill. We're talking "hill of death and destruction, omg Brosiden give me strength." Flowers blooming? That's usually May around here. :'(

[thehobbes]

CHEST/TRI/RUN

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

LOCATION: Home gym
BW: 153

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

CHEST:
Bench Press:
45x15
95x12
135x7
155x5
170x3
*wrist wraps
175x1
180x1
180x1
165x3
165x3
165x2
165x2

AMRAP Bench Press:
145x10
135x13
80x37 testing this out to potentially compete in the Quad Cities Pump n Run this year

Incline BB Bench Press:
45x10
95x10
115x7
135x3
135x3

TRI:
Tricep Rope Pushdowns:
35x11
35x11
35x11

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 4.00 miles
Time: 41:53
Avg HR: 160
Peak HR: 180
Elevation Gain: 248'
Post: Stretching 15min

OTHER PREHAB:
-Stretching 15min


Strong chest day, did well on the heavy singles and kept solid all the way through the AMRAP sets. Man that 37 rep set took an eternity! That is so brutal in its own way, certainly not heavy but you're in for a long haul going into that many reps. Quad Cities Marathon weekend is in Sept and has some weird calculations for the pump and run. I'll throw in that AMRAP set once a week and see how much I can improve it.

Weather was fine again for running, went this morning, and hit 20 total miles this week. I'd like to move my long run back to Mondays. Planning to go tomorrow and take on the hugest most brutal hill I have ever seen, srs. Gotta get some serious hill work in over the next few months and want to take advantage any time the weather is warm enough where there's no ice.

Bulking season is in full force! Tried to go to Subway yesterday at work but oh man they failed me big time. Subway is about the only "fast food" place I'll go to regularly, decent amount of protein and fairly healthy if you put the right stuff on your sandwich. This one location always has one guy working there and jeez it is painfully slow because a crapload of people go to that one. He was apparently working on these online orders first so I end up having to wait around for 10min or so before he's getting to my food. This dude is trying to do too many sandwiches at once really fast as a line is forming. My partly done sandwich gets hit in the crossfire of a sauce frenzy as he's trying to get the online orders done, I'm like noooooo!!! If the glass wasn't there I could've sacrificed myself, jumped in front of my teriyaki, and saved it from being hit. I'm like oh man, what sauce is that?? Chipotle apparently, ughhh, can't do spicy stuff at all. I'm like oh come on man. Dude goes to remake the whole thing which is probably going to take another 10min so I'm like forget it, and leave very very hungry. RIP my teriyaki, never lost a sandwich in battle like that before. :'(

Been ravenously hungry for about a month. Cooked at home this weekend and made pasta with turkey meatballs/broc****/mushrooms/alfredo sauce, and a big pot of crockpot chicken/carrots/potatoes/bbq sauce. And discovered veggie chips yesterday, HOLY HAM!!! Those are like crack, how did I not know about these before?!

[TM79]

Glad to see that bulking season is moving right along Ham! Sorry to hear about the Subway mishap. Yeah, as long as they don't put that red pepper stuff on your sandwich you should be OK. I saw one of my old coworkers puke his guts out after eating a bunch of that stuff. Some monster lifting sessions going on in here and it looks like the runs haven't taken too much of a hit. Glad to see you killing it as always. Hope your iphone case arrived and that you are liking it. Amazon is definitely the way to go when buying phone cases. I've been using the Otter Box Defender case for years. In the store it's like $50. I always laugh at them and say, "I'll go order this on Amazon for $20." I mean, WTF kind of mark up is that?!?!? And, if you got the Otter Box, I can vouch for that thing. A couple of years ago, I was three stories up on a boom lift in Puerto Rico and dropped my phone off the lift and onto the rocks below. Not only did I drop it three stories, but then had no choice but to stand there and watch it get drenched with water for about 5 minutes afterwards. I was standing there thinking, "well isn't that just fricking great... I'm in a different country and just broke my d@mned phone..." Then I took the lift down and picked up the phone and to my surprise, there was nothing but some mud on it and it worked fine. Anyway, long story short, that is a good case.

[ElrondHubbard]

CHEST/TRI/RUN

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

LOCATION: Home gym
BW: 153

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

CHEST:
Bench Press:
45x15
95x12
135x7
155x5
170x3
*wrist wraps
175x1
180x1
180x1
165x3
165x3
165x2
165x2

AMRAP Bench Press:
145x10
135x13
80x37 testing this out to potentially compete in the Quad Cities Pump n Run this year

Incline BB Bench Press:
45x10
95x10
115x7
135x3
135x3

TRI:
Tricep Rope Pushdowns:
35x11
35x11
35x11

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 4.00 miles
Time: 41:53
Avg HR: 160
Peak HR: 180
Elevation Gain: 248'
Post: Stretching 15min

OTHER PREHAB:
-Stretching 15min


Strong chest day, did well on the heavy singles and kept solid all the way through the AMRAP sets. Man that 37 rep set took an eternity! That is so brutal in its own way, certainly not heavy but you're in for a long haul going into that many reps. Quad Cities Marathon weekend is in Sept and has some weird calculations for the pump and run. I'll throw in that AMRAP set once a week and see how much I can improve it.

Weather was fine again for running, went this morning, and hit 20 total miles this week. I'd like to move my long run back to Mondays. Planning to go tomorrow and take on the hugest most brutal hill I have ever seen, srs. Gotta get some serious hill work in over the next few months and want to take advantage any time the weather is warm enough where there's no ice.

Bulking season is in full force! Tried to go to Subway yesterday at work but oh man they failed me big time. Subway is about the only "fast food" place I'll go to regularly, decent amount of protein and fairly healthy if you put the right stuff on your sandwich. This one location always has one guy working there and jeez it is painfully slow because a crapload of people go to that one. He was apparently working on these online orders first so I end up having to wait around for 10min or so before he's getting to my food. This dude is trying to do too many sandwiches at once really fast as a line is forming. My partly done sandwich gets hit in the crossfire of a sauce frenzy as he's trying to get the online orders done, I'm like noooooo!!! If the glass wasn't there I could've sacrificed myself, jumped in front of my teriyaki, and saved it from being hit. I'm like oh man, what sauce is that?? Chipotle apparently, ughhh, can't do spicy stuff at all. I'm like oh come on man. Dude goes to remake the whole thing which is probably going to take another 10min so I'm like forget it, and leave very very hungry. RIP my teriyaki, never lost a sandwich in battle like that before. :'(

Been ravenously hungry for about a month. Cooked at home this weekend and made pasta with turkey meatballs/broc****/mushrooms/alfredo sauce, and a big pot of crockpot chicken/carrots/potatoes/bbq sauce. And discovered veggie chips yesterday, HOLY HAM!!! Those are like crack, how did I not know about these before?!

Those AMRAPS always make me cringe. You are merciless, lady!

I would hate leaving a Subway hungry. I've never had a disaster like that before at a Subway, but my wife has. Brought her to tears one rough day on the road in Texas some years ago. So I feel your pain!

There's no hunger like bulking hunger. Good luck on your hills today!

[thehobbes]

Glad to see that bulking season is moving right along Ham! Sorry to hear about the Subway mishap. Yeah, as long as they don't put that red pepper stuff on your sandwich you should be OK. I saw one of my old coworkers puke his guts out after eating a bunch of that stuff. Some monster lifting sessions going on in here and it looks like the runs haven't taken too much of a hit. Glad to see you killing it as always. Hope your iphone case arrived and that you are liking it. Amazon is definitely the way to go when buying phone cases. I've been using the Otter Box Defender case for years. In the store it's like $50. I always laugh at them and say, "I'll go order this on Amazon for $20." :rolleye s: I mean, WTF kind of mark up is that?!?!? And, if you got the Otter Box, I can vouch for that thing. A couple of years ago, I was three stories up on a boom lift in Puerto Rico and dropped my phone off the lift and onto the rocks below. Not only did I drop it three stories, but then had no choice but to stand there and watch it get drenched with water for about 5 minutes afterwards. I was standing there thinking, "well isn't that just fricking great... I'm in a different country and just broke my d@mned phone..." Then I took the lift down and picked up the phone and to my surprise, there was nothing but some mud on it and it worked fine. :ee : Anyway, long story short, that is a good case. : )

LMAO avoided puking my guts out for sure, I don't do well with even a little bit of that spicy stuff. Yes, case arrived and I got everything put together, tried to turn on new phone and guess what - battery is dead. Charging it up and I'll try it soon. I've heard good things about Otter Box, and wow, that was a literal BOOM! Impressive it lived after that! Ugh in a different country too, not good if you had to figure out a new phone out there. Buy one and everything appears in Japanese on new phone haha.

Those AMRAPS always make me cringe. You are merciless, lady!

I am!!!

I would hate leaving a Subway hungry. I've never had a disaster like that before at a Subway, but my wife has. Brought her to tears one rough day on the road in Texas some years ago. So I feel your pain!

Aww man I feel for Mrs EH, jeez oh man, step up your game Subway! Yep I was looking forward to that food all day at work and didn't have other stuff with me so it was pretty crappy. Ate when I got home but of course it was like oh yeah I gotta go to three stores and the post office on my way home, sigh. Started eating my groceries in the car lulz.

There's no hunger like bulking hunger. Good luck on your hills today!

Eating 3k a day and still ravenous ALL... THE... TIME! Hills were fun!