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:
45x12
75x10
105x31 wahoo!
105x25
SHOULDERS:
DB Shoulder Press:
35s x 12
40s x 9
45s x 5
40s x 8
Incline BB Bench Press:
45x10
95x10
115x10
135x7
135x6
TRI:
Tricep Rope Pushdowns:
30x15
30x13
30x12
CARDIO:
Running:
Warmup: Dynamic routine
Distance: 3.00 miles
Time: 33:15
Avg HR: 153
Peak HR: 172
Elevation Gain: 194'
*73 and cloudy, ran up Big Ass Hill once
Post: Stretching 15min
Murdered the 105 bp amrap sets! Run felt effortless probably partly due to better weather.
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08-07-2018, 06:38 PM #4711
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49953
Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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08-08-2018, 05:51 PM #4712
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49953
RUN
CARDIO:
Running:
Warmup: Dynamic routine
Distance: 3.00 miles
Time: 32:53
Avg HR: 138
Peak HR: 158
Elevation Gain: 148'
*80 and sunny, ran up Big Ass Hill once
Post: Stretching 15min
Good run, getting some short/easy ones in before I race the 10k Saturday.Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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-
08-09-2018, 06:21 AM #4713
- Join Date: May 2013
- Location: New York, New York, United States
- Posts: 10,831
- Rep Power: 105894
-
08-09-2018, 08:55 AM #4714
-
08-09-2018, 11:26 AM #4715
-
08-09-2018, 02:35 PM #4716
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49953
PokerFace jpg, not sure if srs... did Back/Biceps today and doing Chest/Tri probably tomorrow. I gotta get my lifting days in and get my swole on!
You're going to kill it Saturday. What's the weather forecast looking like?
Thanks!
LMAO yes I'm running the whole 10k, no, goal is to beat my previous 10k race PR of 1:05. It's only 6.2 miles. I can't tell if you're poking my penguin or not.Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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-
08-09-2018, 04:28 PM #4717
-
08-09-2018, 05:48 PM #4718
-
08-09-2018, 06:04 PM #4719
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49953
BACK/BICEPS/RUN
SUPPS:
PRE: ANIMAL Fury 1 scoop
INTRA: none
POST: ON Protein 2 scoops
LOCATION: LTF
BW: 151
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 5
bw x 5
*total of 44
DB Rows:
60s x 10
70s x 9
80s x 6
80s x 5
65s x 10
HS Row:
1pps x 10
2pps x 10
2.5pps x 7
2.5pps x 6
2pps x 10
Lat Pulldown:
100x10
115x9
130x8
145x5
130x7
Cybex Low Cable Rows:
block 8 x 10
block 8 x 10
block 7 x 12
Face Pulls:
42.5 x 20
50 x 13
57.5 x 11
50 x 14
BICEPS:
DB Curls:
35s x 12
30s x 15
30s x 15
CARDIO:
Running:
Warmup: Dynamic routine
Distance: 3.00 miles
Time: 32:07
Avg HR: 144
Peak HR: 162
Elevation Gain: 161'
*83 and sunny, ran up Big Ass Hill once
OTHER PREHAB:
-Stretching 20min
-Hot tub 10min
-Sauna with rolling 15min
BOOM - 80lb db rows of death and destruction! Run felt easy.
Sad news, my local Aldi is closing for a month for construction. :'( I hear the improvements will be awesome and I'll be very happy in October, but it is going to suck for a month having to shop at Ghetto-mart or Ghetto-ville, ugh. Maybe there's another Aldi in a neighboring city, I'll check. I need my affordable produce, and chicken, and eggs, and my beloved pork jerky! Strong prejudice against other grocery stores, srs. They're so slow and chit's unorganized. At Aldi I can do a 5 minute shopping trip and get through checkout in 35 seconds.Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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08-09-2018, 10:55 PM #4720
- Join Date: Mar 2015
- Location: California, United States
- Age: 39
- Posts: 3,106
- Rep Power: 10072
Great workout and run. Good luck on the race.
I've never been to an Aldi's. Are there other stores it's comparable to? Just curious. I mostly shop at Ralph's or Vons (Safeway) but on the rare occasion go to other locations. I'll shop pretty much anywhere.Gym Max: 229/126/305
Meet Max: 1st Meet 198/115/248
2nd Meet 220.5/121/281
Goals: 235/135/315
Just Strong Ambassador
http://juststrong.com/discount/ambwil10
-
-
08-10-2018, 05:54 AM #4721
- Join Date: May 2013
- Location: New York, New York, United States
- Posts: 10,831
- Rep Power: 105894
Oh yeah, I think lifting upper body is fine, lower body lifting was what I meant. And yeah, you clearly didn't do that. I once did deadlifts two days before a race and that was SUCH A BAD IDEA I can't even tell you.
Nice workout! Sick rows bruh. 44 pullups seems like so much! more than you've been doing recently by a couple I think."The right to be heard does not automatically include the right to be taken seriously."
--Hubert Humphrey
Training Log: http://forum.bodybuilding.com/showthread.php?t=170707741&p=1427864821#post1427864821
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08-10-2018, 10:09 AM #4722
-
08-10-2018, 10:54 AM #4723
-
08-10-2018, 11:01 AM #4724
- Join Date: May 2014
- Location: United Kingdom (Great Britain)
- Posts: 7,249
- Rep Power: 55818
Good luck on the 10k bbe!
Wow you're DB rows are getting stronk af now
Feels good to mog the men doesn't it hehe
Oh no without aldi i would actually probably starve. Ye you need to travel to the next aldi and do a mammoth stockup i think. Their food is great and like you said i can get in and out in 5 mins. Unless i get hypnotised by the meat section. That happens sometimesretired from powerlifting, retired from the misc
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-
08-10-2018, 04:40 PM #4725
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49953
Thanks!
I've never been to an Aldi's. Are there other stores it's comparable to? Just curious. I mostly shop at Ralph's or Vons (Safeway) but on the rare occasion go to other locations. I'll shop pretty much anywhere.
LOL! Oh yeah, squat or DL right before would be BRUTAL!!
Nice workout! Sick rows bruh. 44 pullups seems like so much! more than you've been doing recently by a couple I think.
May Brosiden guide me through this difficult time. :'(
Whattttt! You gotta check it out, produce and chicken for days!
Wow you're DB rows are getting stronk af now
Feels good to mog the men doesn't it hehe
Oh no without aldi i would actually probably starve. Ye you need to travel to the next aldi and do a mammoth stockup i think. Their food is great and like you said i can get in and out in 5 mins. Unless i get hypnotised by the meat section. That happens sometimes
-----------------------------------------------------------------
Took a rest day today, and a 6pm nap lulz. Picked up my race packet for tomorrow morning. At least this race starts at 9am so I can somewhat sleep in.Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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08-11-2018, 07:01 AM #4726
- Join Date: Sep 2010
- Location: Massachusetts, United States
- Age: 61
- Posts: 5,943
- Rep Power: 7211
Hi friend! I dropped in randomly to wish you a happy belated birthday (cause I suck) and find you racing a 10k. Hope you're killing it! I keep trying to convince myself I like running and failing.
"Eat some oatmeal, do some squats, how hard is that seriously."--Prof Ham
..............................................................................
Team Cookies Give You Superpowers
...............................................................................
For the lulz and an occasional intelligent thought, plus pics:
http://musclemilkisnotaeuphemism.blogspot.com/
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08-11-2018, 12:58 PM #4727
- Join Date: Apr 2007
- Location: California, United States
- Age: 50
- Posts: 8,439
- Rep Power: 45768
Hope you're killing the race! (or killed it, it's probably already past)
Me neither! I never realized there were any in California, but I did see one off the freeway in the Inland Empire so maybe when it's not super hot and I have dogs in the car I'll have to check it out. We're getting a grocery outlet in my little town - finally a second grocery option! But i've heard it's not the greatest, doesn't always have the same stuff so you might still need to hit up the other oneTeam Ogre Mascot
IG: anandagirl
YouTube: https://www.youtube.com/user/therealanandagirl
Accountability Journal: http://forum.bodybuilding.com/showthread.php?t=171177361
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08-11-2018, 02:51 PM #4728
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49953
Drea!! Awww thanks, friend! Dudette you gotta just get out there and DO IT with the fury of 1,000 burning suns, c'mon YOU GOT THIS!
Killed... it! Race report coming up.
Me neither! I never realized there were any in California, but I did see one off the freeway in the Inland Empire so maybe when it's not super hot and I have dogs in the car I'll have to check it out. We're getting a grocery outlet in my little town - finally a second grocery option! But i've heard it's not the greatest, doesn't always have the same stuff so you might still need to hit up the other one
Workout and race report coming up...Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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08-11-2018, 03:08 PM #4729
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49953
CHEST/TRI
SUPPS:
PRE: ANIMAL Fury 1 scoop
INTRA: none
POST: ON Protein 1 scoop
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
155x3
170x2
*wrist wraps
175x1
175x1
175x1
160x5
*remove wraps
150x7
Bench Press with BLUE SLINGSHOT:
*wrist wraps
155x8
165x7
175x5
TRI:
Tricep Rope Pushdowns:
30x13
30x11
30x11
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
OTHER PREHAB:
-Stretching 15min
-LAX/Spike rolling 10min
-Foam Rolling with Spike on wall 5min
Very easy chest/tri day. Had the 10k race this morning, went home and had a 1,500 calorie snack, and then hit chest. Went light and lower rep for today since today was so busy.Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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08-11-2018, 03:30 PM #4730
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49953
LIONS CLUB 10K RACE
Location: North Ridgeville, OH
Distance: 10k (6.2 miles)
Goal: under 60 minutes
Time: 59:02
Avg HR: 153
Peak HR: 165
Elevation Gain: 89'
Weather: 72 and sunny
*Pre-race did Dynamic Warm Up Routine
*Post-race stretched for 15min
Rampaged this race with the fury of 1,000 Spartan warriors! My last 10k race a few months ago took me 65 minutes, HUGE PR today! I wanted under an hour and got it easy. Course was pretty flat and went through residential roads. They had a couple different distance races taking place at once but everything was well marked, water stops were abundant, and roads were blocked off by police. Most people participated in the 5k and it looks like there were only 39 for the 10k. I came in 16th overall. Came in 4th in my age group (there were only 4 people in it lulz), so I'm going to train for next year to slide into at least the 3rd place spot mwah ha ha!
Garmin Splits:
Mile 1: 9:19 knowingly started out pretty fast to bank some time
Mile 2: 9:36
Mile 3: 9:48
Mile 4: 9:38
Mile 5: 9:39
Mile 6: 9:41
Mile 0.2: 1:18 (8:37 pace) ham-sprint at the end
My Garmin Vivoactive is working perfectly now that I turned on Glonase (no idea wtf that is but people in the Garmin forums said it would help) and the 1 second update mode. I checked it pretty frequently to at least keep my current pace under 10 minutes, as long as it was just cruise along like that. It was easier than expected to keep that pace. I figured I'd hold onto high 9 min miles as long as possible and see what happened, did it fairly easily the whole way.
I have never done speed work, spent this year building a solid mileage base and getting long, slow runs in. That is apparently a magical training method, you really do automatically get faster simply by doing that. I'm excited to see what I can throw down for a 5k race now since I never "race" 5 or 10k in training.
So major improvements are happening with my running. Half marathon is in about a month HNNGGG!Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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08-11-2018, 04:51 PM #4731
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08-12-2018, 04:34 PM #4732
-
-
08-12-2018, 04:35 PM #4733
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49953
DL/SQUATS
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
-BW squats
BACK:
DL:
135x8
185x5
*Versa Grips
225x3
*belt
250x3
275x1
285x1
LEGS:
Squats:
45x12
95x8
135x6
165x4
*belt
195x3
215x2
OTHER PREHAB:
-Stretching 30min
-LAX/Spike rolling 10min
Short, easy workout. I usually do long run day on Sunday but decided to take a rest day from running since I raced at 100% yesterday. Back to being a majestic gazelle tomorrow night! And usually I do DL/squat on Mondays so that opens up tomorrow for time for a medium distance run.
And registration officially went up today for the Bench and Run competition! I'm signed up for the Oct one, BRING IT!Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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08-13-2018, 12:20 PM #4734
-
08-13-2018, 04:52 PM #4735
-
08-13-2018, 04:59 PM #4736
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49953
RUN
CARDIO:
Running:
Warmup: Dynamic routine
Distance: 5.00 miles
Time: 53:39
Avg HR: 143
Peak HR: 161
Elevation Gain: 194'
*79 degrees and sunny, ran up Big Ass Hill once
Post: Stretching 15min
Slow, easy run. Planning to switch long run day to Fri or Sat, got a couple big ones coming up!Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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08-14-2018, 04:42 AM #4737
- Join Date: May 2013
- Location: New York, New York, United States
- Posts: 10,831
- Rep Power: 105894
What distance are you trying to hit before your half marathon?
Also, you may have noticed your "easy pace" has gotten faster. The decreased intensity of heat has surely helped, but I bet it's improved cardio too."The right to be heard does not automatically include the right to be taken seriously."
--Hubert Humphrey
Training Log: http://forum.bodybuilding.com/showthread.php?t=170707741&p=1427864821#post1427864821
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08-14-2018, 06:28 PM #4738
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49953
11.5-12 miles. I know logically I could crush 13.1 right now but mentally I'll feel better seeing I can go pretty damn close and nothing catastrophic is going to happen. I've done 10 miles 4 times, that's pretty easy now.
Also, you may have noticed your "easy pace" has gotten faster. The decreased intensity of heat has surely helped, but I bet it's improved cardio too.Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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08-14-2018, 06:35 PM #4739
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49953
RUN
CARDIO:
Running:
Warmup: Dynamic routine
Distance: 3.00 miles
Time: 30:58
Avg HR: 146
Peak HR: 161
Elevation Gain: 115'
*79 and sunny, ran Big Ass Hill once (got my fastest time ever on Big Ass Hill and wasn't even trying for speed )
Post: Stretching 15min
Holy chit I hit 26,000 steps on Garmin today. Garmin is stingy with the steps, srs. Fitbit would give me 30k+ for a day like today, but Garmin is like a stubborn old man yelling at you all day "that doesn't count as a step unless it's UPHILL AND THROUGH A SNOWSTORM!!" Today was a stupid day. Even on calories Garmin is giving me 2800 already for today.
I officially signed up for the half marathon! So now I have to be careful not to kick any cacti or get into any fights with bears. After September 9th I can go back to doing all that with glee.Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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08-15-2018, 06:23 AM #4740
Congrats on your awesome 10K!!!!!
You are doing the Cinn Flying Pig half, right? The crowds are amazing at that race!!!
I'm signed up for the Akron half on 9/29, also need to sign up for the Cbus half, however the price is now $135!!! yikes!!! Had I registered when I should have it would have been $60!!!!!
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