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

[thehobbes]

LONG RUN

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 9.5 miles
Time: 1:38:22
Avg HR: 148
Peak HR: 172
*54 and cloudy, park

Post: Stretching 15min


Perfect running weather of peace. Couldn't decide if I wanted to go 9 or 10 miles so I compromised. Half marathon is two weeks out, probably gonna wait to sign up on Thursday when my weather app shows me something for race day. It's looking like high 30s the rest of that week and honestly I want to do it regardless. I just want to see something somewhere that says that day will NOT be 3 degrees and a snowstorm.

And finally my local Aldi is supposed to be opening back up next week, EEEEEE!!! So excited! They remodeled it and I've had to drive to a different city's Aldi for two months which is a pain in the ass, but that one is also remodeled and is awesome so I've been making the voyage. Went today - the Christmas German chocolate cookies and treats are in full swing for bulking season, oh man...

[Partyrocking]

Happy Birthday Mama-Ham!

Nice run and Woot on the return of Aldi's!

[shesprints]

I'm glad you had a good time at your mom's bday hammy! You're killing it here. I'm sure you will crush your half marathon. The cooler weather will probably be better, November is always the best distance running season. Plus the foliage and scenery are beautiful.

[thehobbes]

Happy Birthday Mama-Ham!

Nice run and Woot on the return of Aldi's!

Mama-Ham was showered with gifts and delicious food haha. So excited about Aldi, I hear they send out some wicked coupons for their grand re-openings.

I'm glad you had a good time at your mom's bday hammy! You're killing it here. I'm sure you will crush your half marathon. The cooler weather will probably be better, November is always the best distance running season. Plus the foliage and scenery are beautiful.

Fun times indeed! Cooler is fine with me, like 45 degrees, but when it starts getting into the low 30s all the mucus in my head drains out of my nose. If that's the case I guess I can carry a gym towel LMAO.

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

DB Rows:
60s x 10
70s x 9
80s x 7
80s x 6
75s x 9
75s x 7

HS Row:
1pps x 10
2pps x 10
2.5pps x 10
3pps x 6 YEAHHHH IT'S BULKING SEASON BABY!
3pps x 5
2pps x 14

Lat Pulldown:
100x10
115x10
130x9
145x5.5
145x5
130x8

Face Pulls:
42.5 x 20
50 x 16
57.5 x 12
57.5 x 12

Cybex Low Cable Rows:
block 8 x 12
block 8 x 11
block 8 x 11

BICEPS:
EZ Bar Curls:
55x12
55x12

DB Curls:
30s x 17
30s x 15

OTHER PREHAB:
-Stretching 30min
-Hot tub 10min
-Pool time
-Sauna with rolling 15min


Strong back day, row, row, row your boat of rage! Very happy to get to 3 plates per side on Hammer Row. Did some EZ bar curls for the first time in years, they're a bit awkward but I'll work on them. I've been waiting for the Flying Pig to open registration for the Pump and Run comps. I know it's still 6 months away but I check the website once a week, and am already signed up for the Half. Looks like they were changing some things on the website this weekend and instead of still having the 2018 Pump and Run stuff up there that section has been taken down but it still lists the bench press comps in the Weekend Events page. I sent them an email today to ask about it, hopefully they're just working on putting the info together. I know that specific thing is run by an outside gym.

Anyway in my restlessness with that I was googling pump and run comps wondering if they had those for a lot of the big marathons. They do it in the Quad Cities Marathon! That one looks pretty big, they have the half, 5k, and lifting comps too. The lifting for that one is a little different, for my wt class it would be AMRAP bench press of 80lb and ez bar curls at 50lb, that's why I gave the ez bar a run to see where I'm at. I'm definitely running in the Flying Pig and I *hope* they do the Pump and Run so I can do that too, but if they're not doing that for some reason I may hit up this one too next September. BRB traveling the country to bench press everywhere! Quad Cities is way closer than I thought too, could easily drive there in a day.

[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
75x10
105x31 vid
105x21
80x30

good run at this, haven't hit over 30 in a while



SHOULDERS:
DB Shoulder Press:
35s x 12
40s x 9
40s x 7
35s x 11

Incline BB Bench Press:
45x10
95x10
115x8
135x5
135x4
135x3

TRI:
Tricep Rope Pushdowns:
35x12
35x11
35x10

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 3.00 miles
Time: 32:05
Avg HR: 156
Peak HR: 177
*45 and cloudy, ran up Big Ass Hill once

Post: Stretching 15min


Strong shoulder day, rampaged the AMRAP sets. Threw in an 80lb set, easy wt but 30 reps at any wt is getting pretty crazy. That would be the bp wt I'd have to do for the bench and run in IL. I don't think they limit your reps, I see some people hit 40+ in the past. I'll have to try 80 again when I'm fresh but man that is a weird mental hurdle once you start getting into 30+ reps on bench press.

[thehobbes]

RUN - SPEED WORK

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 6.5 miles
Time: 1:03:48
Avg HR: 146
Peak HR: 160
*41 and cloudy, park

Post: Stretching 15min


Getting better at speed work! Here are the Garmin splits:

Mile 1: 10:29
Mile 2: 8:45
Mile 3: 10:47
Mile 4: 8:58
Mile 5: 10:38
Mile 6: 8:52
Mile 0.5: 10:30

Very happy to stay in the 8 minute range for the speed miles. And the easy miles in between were at a pretty good rate too, wasn't trying to do those at any specific time, just went by feel, but in general I'm naturally getting faster.

There weren't any small ponds running across the exercise path today so I was able to go full HAM! 41 degrees was not too bad. Looks like my weather app will finally show me tomorrow what to expect next Sunday. If it ranges anywhere into the 40s I'm signing up for the HM. Brought out my new Adidas running gloves today, sooooo soft and comfy! Not even sure what I did last winter, I think my hands were just cold all the time LMAO. Looks like I can get away with tights, shorts, a Tesla shirt, extra tee, and maybe one extra ls shirt over that for 40 degrees, and hat/gloves, felt comfortable for an hour like that, should be ok for a two hour race. Will store a backpack in the bag check with warm sweats for after the race. Those racing arm sleeves have me curious, not sure how warm those things are. I have a few gift certificates from races to the local running store so I'll check those sleeves out. I can picture me trying them out and all the sizes being too small for my giant guns lulz.

[LunaLifts]

Good stuff! Nice rows, get at them back gains.


It's nice that it finally dried up a bit, I know you tend to get similar weather. One back road here in particular gets so sloppy when it rains as much as it has, it's better, but still soft and we're supposed to get more rain today and tonight... double checking though... yup. 100%.
It's enough that it's cold, do we really need all of this goddamn rain?

You really are a champ. If I liked running, I'd be doing it indoors by now. Cool weather is great, cold not so much, cold and rainy can eat my shorts.. >.<

[thehobbes]

Good stuff! Nice rows, get at them back gains.

It's nice that it finally dried up a bit, I know you tend to get similar weather. One back road here in particular gets so sloppy when it rains as much as it has, it's better, but still soft and we're supposed to get more rain today and tonight... double checking though... yup. 100%.
It's enough that it's cold, do we really need all of this goddamn rain?

You really are a champ. If I liked running, I'd be doing it indoors by now. Cool weather is great, cold not so much, cold and rainy can eat my shorts.. >.<

Haha I agree on the rain, now it's SNOWING over here. x2 nature in general can eat my shorts! It gets dark out at 5pm and it's snowing and crappy all the time. :'(

[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:
45x10
95x8
135x6
165x4
*belt
195x3
210x3
225x2

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 2.00 miles
Time: 23:21
Avg HR: 158
Peak HR: 176
*37 degrees and dark

Post: Stretching 15min


Decent leg day, didn't go HAM just went BACON. And followed that up with a brief run for a couple bonus miles - in the freezing winter tundra. It sucks, it's been snowing all day today. BUT the Steelers kicked ass last night, Aldi re-opened today and mailed me coupons, and I'm signing up for the Half Marathon today.

[thehobbes]

CHEST/TRI

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
155x5
170x2
*wrist wraps
175x1
175x1
175x1
165x3
165x3
165x2
165x2

Bench Press with BLUE SLINGSHOT:
*wrist wraps
165x7
175x4
175x4

AMRAP Bench Press:
135x14

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

TRI:
Tricep Rope Pushdowns:
35x15
35x14
35x11

OTHER PREHAB:
-Stretching 30min


Strong bench day, hitting singles, doubles, and triples hard! Right after lifting I hit up some yardwork for about an hour, stupid leaves, and then came back in for a half hour of stretching. Doing a taper before the half marathon. Will not do any more long runs and will fit in a couple easy shorter runs this week. I'll have a little extra time now to take care of chit that just popped up today - basement drain pipe has a little seep happening and the car is making a slight rattle. Damn, I just got a bunch of stuff fixed in Sept/Oct - garage door, a couple dentist appointments, and three doctors appointments. I was hoping I'd be done with that stuff for a month or two.

The pipe branches off between upstairs/downstairs items it's draining from and the affected area seems to be the first floor. The branched part looks like it may have a leak, bathroom and kitchen stuff all seems fine. But the actual pipe is behind plywood, I guess the subfloor, and there's no room for me to get my hands in there and do anything. I'm tempted to saw that area of wood away but there's no way that section of pipe never had an issue for 35 years until today, there has to be some other way a plumber would get in there. Don't know, cleaned up the very small bit of water on the basement floor and it hasn't reformed from using the bathroom or sinks, it could be having an issue from the dishwasher which is used about every other day. I'll see what's going on next time I use it and get the plumber out here if it continues to be an issue. Definitely not an emergency but before this I have never seen even a drop of water by that pipe.
/This Old House episode

Also WTF at the one damn tree in my yard that decided to drop every single leaf from itself on Friday. Went HAM with the leaf blower today. I think Fall is officially over.

[shesprints]

I had bacon for the first time in ages yesterday, it was pretty good but imho overrated. :P

Yeah, my gf's mom spent like, all the weekend we were visiting raking leaves and I even see people with leafblowers on the streets here in NYC. I can't even imagining dealign with a whole house, an apartment is bad enough but I have faith that if your house does flood you can simply bench press the entire thing right out of its foundation, stand up, scuttle to one side like a crab, and put the house back down, possibly crushing a witch in the process.

[thehobbes]

I had bacon for the first time in ages yesterday, it was pretty good but imho overrated. :P

Bacon is protein of the gods.

Yeah, my gf's mom spent like, all the weekend we were visiting raking leaves and I even see people with leafblowers on the streets here in NYC. I can't even imagining dealign with a whole house, an apartment is bad enough but I have faith that if your house does flood you can simply bench press the entire thing right out of its foundation, stand up, scuttle to one side like a crab, and put the house back down, possibly crushing a witch in the process.

LMAO that's the plan! Hell I can lift up the entire house with one hand and drink my protein shake with my other hand.

[thehobbes]

RUN

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 5.00 miles
Time: 52:36
Avg HR: 148
Peak HR: 165
*39 degrees and cloudy

Post: Stretching 15min


Went to the park today for an easy run. Hadn't run since Friday. Sat was at work 11ish hours, Sun was bench press and leaves day lulz. Productive day today. Pipe in the basement hasn't leaked a drop so I think that's ok for now. Noticed the other day the dishwasher was draining into the sink with the garbage disposal so decided to tackle that today. And I never really use the disposal itself, it always seems like a disaster waiting to happen to start throwing food down there. Took all the sink pipes apart and blasted them clean with the garden hose (I think I got pipe water in my eye, RIP Ham.) Put all that back together but that one side was still getting backed up. Also found out disposal was not even turning on. Took the whole farking garbage disposal out of there, never removed one before but it wasn't too tricky. I'm now confident I could install a new one easily, not that I even need one, will probably just replace it with a pipe if I have future issues. Un-jammed the blades with the manual bottom part where you can stick an allen wrench in there. Cleaned that bitch out, reassembled everything, and BOOM - garbage disposal now works great! Ran the dishwasher too to see if I fixed the draining issue and YES that is also perfect now! Proud Ham is proud to fix all that chit and not need to pay a plumber to intervene. Everything works, nothing leaks, and everything is cleaned out now.

I'm going to take apart all the bathroom sinks next just to clean all that out before anything becomes an issue. Exciting times you guys!

Also found this bangin' winter coat today that's olive green and looks like a military jumpsuit with plenty of zipper pockets so I can look good and be action ready. $25 baby! Haven't had a proper winter coat in a while, living dat hoodie lifestyle.

Wow, 8 year old me would be shocked to see how excited 36 year old me gets about fixing a garbage disposal and finding a reasonably priced winter coat in the same day.

[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 13 may be a rep PR
bw x 10
bw x 8
bw x 8
bw x 7
bw x 7
*total of 53

DB Rows:
60s x 10
70s x 9
80s x 7
80s x 6
70s x 8
70s x 8

Lat Pulldown:
100x10
115x10
130x9
145x5.5
145x5

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

Face Pulls:
42.5 x 20
50 x 15
57.5 x 11
57.5 x 11

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

BICEPS:
EZ Bar Curls:
55x14
55x12

DB Curls:
35s x 12
30s x 20 went HAM on this set!

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


Very strong back day, killed the pull ups and smashed the rows whipping out the 80 pounders again RARRWWW! That may have been peak pull up numbers on the first set, not sure. I'm surprisingly still 150, not sure how since I'm eating over 3,000 calories a day, figured I'd be gaining a bit. All those pesky 5 and 10 mile runs burn up a lot of fuel though.

Looks like I need to fit in a shoulder/tri day this week, skipping leg day since the half marathon is Sunday, and not sure if I should move chest day to Sat or Mon. May just do a short run tomorrow and nothing else, we'll see.

[thehobbes]

AMRAP BP/SHOULDERS/TRI

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
105x30
150x22

SHOULDERS:
DB Shoulder Press:
35s x 13
40s x 8
40s x 7
40s x 7
35s x 12

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

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

OTHER PREHAB:
-Stretching 15min


Strong day, did great on AMRAP and did more reps than usual on db shoulder and incline. I wanted to get an easy 3 mile run in today but there has been freezing rain all day so everything is covered in ice. It was very difficult just driving around today. Tomorrow is supposed to be warmer so as long as everything is clear I'll do short run. Sunday is race day and the forecast got a lot better - high of 37, I can work with that! No leg day this week and I'll push chest day to Monday since that day won't require a long run.

[Fiction2Fitness]

Strong day indeed. While I never minded snow much I don't miss the ice. Though here it's not even coat weather yet as it's still so hot out that you sweat when walking. Comes with living in LA.

[shesprints]

Listen, there is no age that can't appreciate doing something difficult (garbage disposal) or a good winter coat. Re: the encroaching weather, you might look into Yaktrax if you want to keep running outdoors in all weather. They're basically cleats. I'm lucky enough to live in a city with good road maintenance so I never invested in these myself, but friends have used them.

I'm not particularly surprised you are maintaining on >3000. Your activity level is insanely high and running actually does burn a ton of calories.

[thehobbes]

Strong day indeed. While I never minded snow much I don't miss the ice. Though here it's not even coat weather yet as it's still so hot out that you sweat when walking. Comes with living in LA.

Wow, I would love some sweaty weather right now!

Listen, there is no age that can't appreciate doing something difficult (garbage disposal) or a good winter coat. Re: the encroaching weather, you might look into Yaktrax if you want to keep running outdoors in all weather. They're basically cleats. I'm lucky enough to live in a city with good road maintenance so I never invested in these myself, but friends have used them.

I have a pair of those, I swear they're the regular adult ones but they are sooooo freaking small I can't even get them on my shoes, like not even close. I may be doing it way wrong though. I'll probably start using a treadmill on days it's not clear on the path. :/

I'm not particularly surprised you are maintaining on >3000. Your activity level is insanely high and running actually does burn a ton of calories.

True, bring on the pizza!

[thehobbes]

RUN

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 4.00 miles
Time: 44:39
Avg HR: 162
Peak HR: 174
*33 and cloudy, ran up Big Ass Hill once

Post: Stretching 15min


Short, easy run. The sidewalks are fairly clear and it stopped snowing for a little bit. This is the same as the forecast for Sunday so I tried using the clothes I want to wear for that, perfectly warm and not too sweaty.

I recently did a 12 mile practice run where I kept a 10:28 average pace, had I gone one more mile I would've crushed my half marathon PR. The plan for this race is keep the first 6 miles no slower than 10:30, then pick it up, low 10s or high 9s, and hit it hard at the end. It's a flat course, shouldn't have any issue beating my previous 2:22. My angus is peppered to do whatever it takes - fight a bear along the way, pee in the woods, and strip off an extra shirt mid-race.

[Fiction2Fitness]

Sounds like you have a good plan of attack for the race. You'll crush the miles and your old PR.

[thehobbes]

Sounds like you have a good plan of attack for the race. You'll crush the miles and your old PR.

Hell yeah!!!

Checked out the course in the park today - 10/10 porta potty game by this organization! I noted where those are and the race goes by them multiple times as it's a loop course that you repeat once. Seven water/Gatorade stations as well, although I will probably pass up most as it is supposed to be 35 degrees. Got my gear packed, ready to go! Looking forward to crushing a PR, the victorious post-race cheat meal, and wearing the sweet race pullover I got. Pepper thy angus, Ham is comin' through!

[Fiction2Fitness]

Sounds great. Good luck! I know you'll smash it.

With all events going on I wish I was competing in something this weekend too, race or meet. Something.

[thehobbes]

Sounds great. Good luck! I know you'll smash it.

With all events going on I wish I was competing in something this weekend too, race or meet. Something.

Thanks F2F! Set some plans for the spring.

[nvrstopworking]

RUN

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 4.00 miles
Time: 44:39
Avg HR: 162
Peak HR: 174
*33 and cloudy, ran up Big Ass Hill once

Post: Stretching 15min


Short, easy run. The sidewalks are fairly clear and it stopped snowing for a little bit. This is the same as the forecast for Sunday so I tried using the clothes I want to wear for that, perfectly warm and not too sweaty.

I recently did a 12 mile practice run where I kept a 10:28 average pace, had I gone one more mile I would've crushed my half marathon PR. The plan for this race is keep the first 6 miles no slower than 10:30, then pick it up, low 10s or high 9s, and hit it hard at the end. It's a flat course, shouldn't have any issue beating my previous 2:22. My angus is peppered to do whatever it takes - fight a bear along the way, pee in the woods, and strip off an extra shirt mid-race.

What in the........?????

I don't check up in here for a while.... come back..... and the HAM has become a cardio bunny????

lolz. j/k

Good to see ya still killing it!

[thehobbes]

FALL CLASSIC HALF MARATHON

Location: Strongsville, OH - Cleveland Metroparks
Distance: 13.1 miles

Goals: Beat previous PR of 2:22:54

Time: 2:12:31
Course: Mostly flat with a long gradual hill in the middle, course was two loops
Weather: 35 and cloudy, and raining after mile 10

*Pre-race did Dynamic Warm Up Routine


My first half marathon in September was to see if I could even run that far, this one was for speed baby! Massive PR, took 10+ minutes off my time. The Fall Classic also has a 5k which I ran last year, and it was cold and snowy. Main parking is a half mile away and I remember freezing for the hour before the race because I got there early but the car was so far away. This time I went extra early and grabbed a parking spot in this small lot with only 10 spaces. Race was at 9 and I arrived at 7ish, and was the first person to park over there. A park ranger pulled in next to me and I though oh chit, maybe people aren't allowed to park here today - QUICK, HIDE THE CREATINE!! She was confused why I was looking at her all startled like I was going to get arrested and said no she didn't come over here because of me, and yes I can park here. Anyways it really helped to have my car around to use as a heated shelter when I was waiting around between pre race pees and warming up. I was able to keep my ipod and phone fully charged and had all my gear right there.

Got away with pretty minimal clothing for a 2 hour winter race - tights, shorts, a couple shirts, hat, gloves, and a face shield I used as a scarf. I didn't want a jacket or heavy sweatpants. Good call as I got really sweaty after a few miles and was very warm the whole race.

The pace plan was keep the first 6 miles at 10:30 pace or a little faster, then speed it up from there. I ended up pacing the whole thing pretty evenly, first mile was slightly slower which is good, and picked it up at the very end. (Total chip time was about 20 seconds faster because I started far behind the starting line.)

Garmin Splits:
Mile 1: 10:08
Mile 2: 10:02
Mile 3: 9:58
Mile 4: 9:46
Mile 5: 9:53
Mile 6: 10:05
Mile 7: 9:53
Mile 8: 9:54
Mile 9: 9:46
Mile 10: 10:02
Mile 11: 10:02
Mile 12: 10:04
Mile 13: 9:56
Mile 0.1: 9:21 pace


I didn't think it would come out that even, miles 12 and 13 were hard and felt slow. Quad start cramping a little bit and there was a lot of rain by that point. Didn't use any water stops, usually don't need water on my long runs when it's that cold out. There was a bounty of porta johns along the course but I didn't need any of those either.

Race swag:



Fun race and crushed my PR! I remember doing the 5k last year and then hanging out watching the half marathon finishers in awe, srs. I was like holy chit 13 MILES?!!! It seemed like something I would never be able to do. Huge progress has been made this year! I look forward to the 2019 running season.

After the race I grabbed some Gatorade and chili HNNGGG they had there and retreated to the car where I could eat and blast the heat. I usually watch the awards ceremony but it is cold AF when you're drenched in sweat and it's 35 degrees out lulz. Went home and destroyed some Five Guys burgers and fries and watched the Steelers victory.

[Fiction2Fitness]

Congrats! That is an awesome time and you smashed your goal as expected. Well done.

[shesprints]

YAS awesome time and PR!!!!! What a good, steady pace with a pickup at the end, you're really learning how to race, hammy, I'm so proud of you.

[thehobbes]

Congrats! That is an awesome time and you smashed your goal as expected. Well done.

Thanks F2F, I had so much fun!

YAS awesome time and PR!!!!! What a good, steady pace with a pickup at the end, you're really learning how to race, hammy, I'm so proud of you.

D'awwww, thanks SS! I am hooked with running! I did two half marathons in the 2018 season and about 12 races in total! Can't wait to go to the doctor for my physical, she's gonna be mirin' that resting heart rate and giant biceps, lulz.

[thehobbes]

CHEST/TRI

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

CHEST:
Bench Press:
45x15
95x10
135x6
155x4
170x2
*wrist wraps
175x1
175x1
175x1
165x4
165x3
165x3
165x2
*remove wraps
135x15 wahoo, got an extra rep!

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

TRI:
Tricep Rope Pushdowns:
35x13
35x12
35x11

OTHER PREHAB:
-Stretching 30min


Strong day, rampaged the 165lb back off sets and got an extra rep on the AMRAP at a plate. Hams, quads, and feet are sore from yesterday! Taking a couple days off running and will not even attempt leg day until Friday.

And let me throw down some holiday spirit in here - BOOM! Every holiday season I give to two charities, one animal shelter and one people charity. Here's what I got for the people charity - goodies for military care packages. Socks, soup/chili bowls, Gatorade mix, some badass bbq sauces, and lots of other stuff! On Friday I'm hitting up the annual pet store sale to grab some stuff for my local animal shelter. Christmas spirit - HELL YEAH!