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

[thehobbes]

Fun fact: 15 miles is as far as I've ever run, too! I never wanted to go for longer than 2 hours because I got so bored, so I never did.

Your upper body strength-endurance is fantastic. Would you do a Tough Mudder or Spartan race along with the Pump and Runs?

Yeah it is really time consuming, have to dedicate a whole day to one of those runs when I don't have to go to work. Thanks! Meh, have heard stuff about those races like people breaking ankles in mud pits and on broken pallets so tbh I wouldn't do one. Seems like an easy way to get a pointless injury.

[thehobbes]

Got a lot to update in here! Will start on that tomorrow. Was sick for a week and a half but am back now. Home tomorrow because my furnace which is easily 20+ years old finally needs to be replaced so that's getting done tomorrow. Lots of running and lifting to catch up on in here!

[thehobbes]

BACK/BICEPS (10/29)

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

LOCATION: LTF
BW: 153

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

BACK:
Pull Ups:
bw x 12
bw x 10
bw x 8
bw x 7
bw x 7
bw x 6
bw x 6
*total of 56

DB Rows:
65s x 10
75s x 10
85s x 6
85s x 5
85s x 5
75s x 8

HS Row:
1pps x 10
2pps x 10
3pps x 7
3pps x 7
2.5pps x 10
2pps x 15

Lat Pulldown:
100x10
115x10
130x9
145x5.5
145x5
130x7

Face Pulls:
42.5 x 20
50 x 17
57.5 x 13
57.5 x 12

Seated Cable Row:
120x11
140x8
120x11

BICEPS:
EZ Bar Curl:
55x30
55x17
55x17

DB Curls:
35s x 13
35s x 11
30s x 16

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

[thehobbes]

RUN (10/30)

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 5.00 miles
Time: 55:52
Avg HR: 137
Peak HR: 158
Elevation Gain: 300'

[thehobbes]

DL/SQUAT/RUN (10/31)

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

LOCATION: Home gym
BW: 153

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

BACK:
DL:
135x8
185x6
*Versa Grips
225x4
*belt
250x3
275x1
245x3

LEGS:
Squat:
45x10
95x8
135x7
165x5
*belt
195x4
225x3
235x2
235x1
235x1

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 5.00 miles
Time: 57:05
Avg HR: 134
Peak HR: 154
Elevation Gain: 303'

OTHER PREHAB:
-Stretching 15min
-LAX/Spike rolling 10min

[thehobbes]

LONG RUN (11/1)

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 10.00 miles
Time: 1:48:41
Avg HR: 162
Peak HR: 185
Elevation Gain:59'

Post: Stretching 15min

[thehobbes]

CHEST/TRI/RUN (11/2)

SUPPS:
PRE: ANIMAL Rage 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
155x6
170x3
*wrist wraps
180x1
175x1
175x1
165x4
165x3
160x3
*remove wraps
145x10
135x15

Pump N Run Practice:
Bench Press: 80lb x 46
EZ Bar Curl: 52.5lb x 31

Incline BB Bench Press:
45x12
95x10
115x9
135x5
145x2
145x2
135x4

TRI:
Tricep Rope Pushdown:
50x11
50x9
50x8

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 5.00 miles
Time: 53:09
Avg HR: 138
Peak HR: 159
Elevation Gain: 311'
Post: Stretching 15min

OTHER PREHAB:
-Stretching 15min
-LAX/Spike rolling 10min

[thehobbes]

DL/SQUAT/RUN (11/4)

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

LOCATION: Home gym
BW: 152

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

CARDIO:
Running:
Warmup: Dynamic routine

Distance:
Time: 5.00 miles
Avg HR: 143
Peak HR: 175
Elevation Gain: 307'
Post: Stretching 15min

OTHER PREHAB:
-Stretching 15min
-LAX/Spike rolling 10min

[thehobbes]

SHOULDERS/RUN (11/5)

SUPPS:
PRE: ANIMAL Rage 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

AMRAP BENCH PRESS:
45x15
75x12
105x30
107.5x20

SHOULDERS:
Military Press:
45x12
65x10
80x5
80x5
80x5
80x5
80x5
75x7
75x6

DB Shoulder Press:
40s x 8
45s x 6
45s x 4
45s x 4
40s x 7

Incline BB Bench Press:
45x10
95x10
115x10
135x5
145x3
145x2
135x4

TRI:
Tricep Rope Pushdown:
50x11
50x10
50x9

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 4.00 miles
Time: 40:52
Avg HR: 156
Peak HR: 182
Elevation Gain: 285'

OTHER PREHAB:
-Stretching 15min
-LAX/Spike rolling 10min

[thehobbes]

LONG RUN (11/6)

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 15.00 miles
Time: 2:44:37
Avg HR: 141
Peak HR: 161
Elevation Gain: 297'

Post: Stretching 15min


Much easier than the last 15 mile run.

[thehobbes]

CHEST/TRI (11/7)

SUPPS:
PRE: ANIMAL Rage 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
180x1
175x1
175x1
165x4
165x3
165x3
165x3
*remove wraps
135x15

Pump N Run Practice:
Bench Press: 80lb x 44
EZ Bar Curl: 52.5lb x 29

Incline BB Bench Press:
45x10
95x10
115x10
135x5
145x2
145x2
135x4

OTHER PREHAB:
-Stretching 15min
-LAX/Spike rolling 10min

[thehobbes]

RUN (11/8)

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 5.00 miles
Time: 58:42
Avg HR: 141
Peak HR: 169
Elevation Gain: 199'

[thehobbes]

BACK/BICEPS (11/13)

SUPPS:
PRE: ANIMAL Rage 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:
Bent Over BB Row:
45x15
95x12
115x12
125x8
125x7
105x12

Superset Pull Ups/Chin Ups:
Pulls: (bw) 7, 7, 7
Chins: (bw) 7, 7, 7

Lat Pulldown:
100x12
120x9
140x5
120x9
120x8

Seated Cable Row:
100x12
120x10
120x9

BICEPS:
DB Curls:
35s x 15
35s x 15
35s x 15

OTHER PREHAB:
-Stretching 15min

[thehobbes]

SHOULDERS (11/15)

SUPPS:
PRE: ANIMAL Rage 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
105x26
107.5x21

SHOULDERS:
Military Press:
45x10
65x10
80x5
80x5
80x5
80x5
80x5

DB Shoulder Press:
40s x 8
40s x 8
40s x 8
35s x 11

Incline BB Bench Press:
45x10
95x10
115x10
135x5
145x2
145x2
135x4

TRI:
Tricep Rope Pushdowns:
50x10
50x8
50x8

OTHER PREHAB:
-Stretching 15min

[thehobbes]

DL/SQUAT/RUN (11/18)

SUPPS:
PRE: ANIMAL Rage 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
185X6
*Versa Grips
225x4
*belt
245x3
265x1
245x3

LEGS:
Squat:
45x10
95x10
135x7
165x5
*belt
195x4
225x3

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 5.00 miles
Time: 53:35
Avg HR: 139
Peak HR: 149
Elevation Gain: 197'
Post: Stretching 15min

OTHER PREHAB:
-Stretching 15min

[thehobbes]

RUN

CARDIO:
Running:

Distance: 5.00 miles
Time: 53:10
Avg HR: 147
Peak HR: 175
Elevation Gain: 192'
Post: Stretching 15min


BOOM - log updated. Getting the furnace to my house replaced right now. Went for a run while they were working on it. Want to lift too but not sure what time I'll get my basement back.

[shesprints]

BOOM - log updated. Getting the furnace to my house replaced right now. Went for a run while they were working on it. Want to lift too but not sure what time I'll get my basement back.

1. Bring an axe with you on your run.
2. Locate a dead tree.
3. Chop it down.
4. Lift each segment of wood and carry it home.
5. Use firewood to heat your house. Profit!

[thehobbes]

1. Bring an axe with you on your run.
2. Locate a dead tree.
3. Chop it down.
4. Lift each segment of wood and carry it home.
5. Use firewood to heat your house. Profit!

My life just got 150% more efficient!! Gonna chop down that dumb pinetree that drops pinecones on the sidewalk that I trip over at 5am in the dark, drop it right on the car of the dude who planted it.

[thehobbes]

CHEST/TRI (11/20)

SUPPS:
PRE: ANIMAL Rage 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
170x2
*wrist wraps
175x1
175x1
175x1
165x2
*remove wraps
145x8
135x12

Pump N Run Practice:
AMRAP Bench Press: 80lb x 41
AMRAP EZ Bar Curl: 52.5lb x 25

Incline BB Bench Press:
45x10
95x10
115x10
135x4
145x2
135x3

TRI:
Tricep Rope Pushdown:
50x10
50x9
50x8

OTHER PREHAB:
-Stretching 15min
-LAX/Spike rolling 10min


First chest day after being sick, light easy weight.

[thehobbes]

RUN

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 5.00 miles
Time: 56:15
Avg HR: 153
Peak HR: 175
Elevation Gain: 188'
*52 degrees and dark

Post: Stretching 15min


Still a little sick but 5 miles feels easy. Want to do a longer run soon, not 15 miles, maybe closer to 8-10.

[thehobbes]

BACK/BICEPS (11/22)

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

LOCATION: LTF
BW: 153

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

BACK:
Pull Ups:
bw x 13
bw x 10
bw x 7
bw x 6
bw x 6
bw x 5
bw x 4
bw x 4
*total of 55

DB Rows:
60s x 10
70s x 10
80s x 7
80s x 6
80s x 5
70s x 10

HS Row:
1pps x 10
2pps x 10
3pps x 7
2.5pps x 10
2.5pps x 10
2pps x 12

Lat Pulldown:
100x10
115x9
130x8
145x5
120x9

Seated Cable Row:
100x10
120x10
120x10

Face Pulls:
42.5 x 20
50 x 15
57.5 x 12
57.5 x 11

BICEPS:
EZ Bar Curl:
65x7
55x10
55x10

DB Curls:
30s x 15
30s x 15

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


Late night workout after work, first time back at LTF for back/bi day in a couple weeks. Was sore from this one for a few days.

[thehobbes]

RUN (11/23)

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 8.00 miles
Time: 1:28:12
Avg HR: 134
Peak HR: 148
Elevation Gain: 311'

Post: Stretching 15min


Pretty decent medium length run, went slow and avoided steep hills. Almost 100% after being sick.

[thehobbes]

SHOULDERS/TRI/RUN (11/24)

SUPPS:
PRE: ANIMAL Rage 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

AMRAP BENCH PRESS:
45x15
75x12
105x30 there we go, I'm back baby!
107.5x20

SHOULDERS:
Military Press:
45x10
65x10
80x5
80x5
80x5
85x3
85x3
80x5
70x9

DB Shoulders Press:
40s x 9
45s x 5
45s x 5
40s x 7
40s x 6

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

TRI:
Tricep Rope Pushdowns:
50x7
30x17
30x17

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 5.00 miles
Time: 53:39
Avg HR: 135
Peak HR: 154
Elevation Gain: 201'
Post: Stretching 15min

OTHER PREHAB:
-Stretching 15min

[thehobbes]

DL/SQUAT/RUN

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

LOCATION: Home gym
BW: 154

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

BACK:
DL:
135x8
185x5
*Versa Grips
225x4
*belt
250x3
275x1
285x1

LEGS:
Squat:
45x12
95x10
135x7
165x5
*belt
195x4
225x3
225x2

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 6.00 miles
Time: 1:03:16
Avg HR: 159
Peak HR: 171
Elevation Gain: 308'
*57 degrees and sunny

Post: Stretching 15min

OTHER PREHAB:
-Stretching 15min


It was so nice out today, probably the last nice day we'll have for 4 months. :'( But that was a glorious 10k run in shorts. DL and squat was pretty good too. I busted my old DL barbell after many years. I have a nice Rogue Ohio Powerbar in my rack for bench/ohp/squat/row but I don't want to beat it up on DL. Gonna hit up the Rogue Black Friday sales this week and see what they have. I'm eyeing a football bar as well, I've heard great things about that as far as taking some strain off your shoulders and wrists by rotating that in for bench press. Also checking out the ez curl bar which says it's going on sale Friday, and a gun rack to store my barbells on the wall. Tis the season for gainz.

[Partyrocking]

Elitefts also is having a sale going on if you need a new bar.

[thehobbes]

Elitefts also is having a sale going on if you need a new bar.

Oooo will check them out. I got a bunch of sites written down to check - Rogue, Rep, Titan, and Elitefts, gettin' out of control heehee.

[thehobbes]

BACK/BICEPS

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

LOCATION: LTF
BW: 153

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

BACK:
Pull Ups:
bw x 12
bw x 10
bw x 8
bw x 7
bw x 7
bw x 6
bw x 5
*total of 55, did this at a station in front of a mirror cause the other one was taken, lats gettin HYOGE!

DB Rows:
65s x 10
75s x 9
80s x 7
80s x 6
80s x 6
75s x 7

HS Row:
1pps x 10
2pps x 10
3pps x 7
3pps x 6
1.5pps x 10
100lb ps x 12

Lat Pulldown:
100x12
115x10
130x8
145x5
145x5
130x7

Face Pulls:
42.5 x 20
50 x 17
57.5 x 13
57.5 x 13

Seated Cable Row:
100x12
120x11
140x9

BICEPS:
EZ Bar Curl:
55x25
55x14
45x26

DB Curls:
35s x 11
35s x 10
30s x 15

OTHER PREHAB:
-Stretching 15min
-LAX/Spike rolling 10min
-Hot tub 10min
-Dip in the pool of peace
-Sauna with rolling 15min


BOOM - Ham everywhere! Got the next two days off work and then I'm working 6-7 days a week til Xmas. Not doing anything for Thanksgiving, I just want to sleep in and lift later in the day, I get so few days completely off. I'm gonna make an angus crockpot pot roast for maximum protein. Friday I'm hitting up some online sales for gym equipment and supplements. And Friday I'm going to the pet store sale to get some supplies to donate to the animal shelter, as is my annual holiday tradition.

[shesprints]

I hope you enjoyed your time off work!

Mirin pullups as always! I'm coming for you, though, watch out

What did you wind up buying?

[thehobbes]

I hope you enjoyed your time off work!

Mirin pullups as always! I'm coming for you, though, watch out

Indeed I did enjoy it, got some shopping done and slept in. Ohhhh sounds like a challenge - BRING IT!!

What did you wind up buying?

Went kinda hog wild on the Rogue sale tbh, I've been waiting for Black Friday all year so I could get some stuff I've been eyeing. BTW their Black Friday shipping 5 items for $5 is fantastic, srs. I know the equipment is expensive, it's fukking awesome, but man to ship like 200lb of stuff to me for practically free shipping is legit. With Rogue I got...

-Ohio Deadlift Bar (my Cap beater bar died last week, sleeve exploded)
-Rogue Curl Bar (got the BF sale, sold out in an hour, I was on at 12:01 with cart loaded and credit card in hand)
-MG-24 Multi Grip Bar (this is a football bar, bench barbell that allows you to do neutral or angled grip, can do incline, flat, row, ohp, etc)
-Mutt Bar 44lb (smaller multi grip bar more for biceps, focusing on improving bicep curl stamina for Pump N Run comps)
-Couple sets of change plates (will eventually get the matching 45s and 25s, sticking with my Cap plates for the big ones for now)
-Gun Rack (gonna mount to my concrete basement wall to neatly organize all these beautiful Rogue bars )
-Couple shirts as well to hit the 5/5 shipping thing

Will take pics when everything gets here.

Also, Friday I did my yearly holiday tradition of hitting up the pet store BF sale and getting stuff to donate to the animal shelter...




I'm taking everything up there Sunday or Monday after work. Working 6-7 days a week now until Christmas, but I'll get up there this week on a day I get done before 5. Still gotta pick something to do for a people charity for the holidays as well. I've done military care packages in the past, there's always donate to the food bank, or get something awesome for Toys for Tots just need to find out where a drop off is for that. BOOM - rampaging the Christmas spirit HELL YEAH MAN!!!

[Sheepalie]

Oh wow! It looks like you have been crazy busy.

It is very nice that you donate around the holiday time, looks like to got quite a few good things.
I know the shelters around our house always ask for towels, blankets and food.
So we do the same thing and once it starts getting cold here we donate that kind of stuff.
I dont know about you but one of our favorite person charities is Adopt A Family or Operation Christmas Child. Depends on how much money we have because Adopt A Family you tend to give more for because it isn't just one person(usually).

You also got a ton of equipment and a wicked deal on shipping jeez. Hope you at home gym is looking sharp!