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

[Paichka]

I love your log, it makes me laugh. "Arm circles of peace" gets me every time.

I also quite like your hat. I have one just like it. Very good for keeping water out of your earbuds.

[thehobbes]

Damn. Hardcore running in the rain.

Dat's right, building a better Ham!

I love your log, it makes me laugh. "Arm circles of peace" gets me every time.

Those are important/10 in warming up.

I also quite like your hat. I have one just like it. Very good for keeping water out of your earbuds.

Ha yeah I figured you would! I love all that cool military gear.


Run coming up...

[thehobbes]

RUN

CARDIO:
Running
Distance: 2.56 miles
Time: 28:14
Avg HR: 148
Max HR: 159
46 degrees and sunny


Wow, this is the first day it hasn't rained in a week! I got a new propane grill as well. I used to have a charcoal one that survived a very long time, and eventually fell apart when I picked it up last yr to move it because I was rebuilding my deck. I worked on putting the new one together today, almost done. I still have to measure it so I can order a cover and then have to pick up a propane tank. Hopefully I can try it out this week if the weather is decent. This grill has way more cooking space than my little charcoal one had, and it has a side stove top burner so I can pre-cook veggies before grilling them with steak rub and olive oil over the flames HNNGGGG!

[anandagirl]

Nice little bacon run there! 46 degrees and sunny - that's perfect running weather! Yay for a new grill! That's bad ass meal prep tools right there. DELISH

[thehobbes]

Nice little bacon run there! 46 degrees and sunny - that's perfect running weather! Yay for a new grill! That's bad ass meal prep tools right there. DELISH

It is perfect running weather, my ham doesn't get overly glazed.


Workout coming up...

[thehobbes]

BACK/BICEPS

SUPPS:
PRE: ANIMAL Fury 1 scoop
INTRA: none
POST: Con-Cret 1.5 scoops

LOCATION: LTF
BODY WEIGHT: 160

WARMUP:
-Foam Rolling with Spike 8min
-Arm circles of peace
-BW squats

BACK:
Pull Ups:
bw x 9
bw x 7
bw x 6
bw x 5
bw x 5
bw x 4
bw x 4
*total of 40

DB Rows:
55s x 10
65s x 9
70s x 7
75s x 6
65s x 9

Lat Pulldown:
100x10
115x9
130x8
145x5
145x4
130x8

HS Row:
1pps x 10
2pps x 10
2.5pps x 6
2.5pps x 5
2pps x 10

Face Pulls:
35 x 20
42.5 x 15
50 x 12
42.5 x 21 RARRWWW rear delts of rage!!!

Cybex Low Cable Row:
block 8 x 11
block 8 x 10
block 8 x 9

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

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


Great workout of rage and prosperity! Took me an hour and a half to get to the gym and an hour to get home. I don't know wtf was going on - there was no construction, didn't see any accidents. If traffic is going to be that jacked up I expect to see a good reason - a mob of rabid geese flying away with people's children plucked from their mini vans, an overturned olive oil truck, give me something here people! Fortunately this was not as long as the Summer of 2016 Traffic Incident of Doom where I had to pee in my car after being stuck 6 hours on the freeway, srs. Man this log (heehe) alwayyyyys leads back to bathroom incidents, always.

TOMORROW IS ANIMAL SHIRT DAY! They have the olive green military Iconic coming. Angus is peppered, will try to log in as soon as they start so I can grab a Large.

[Paichka]

Great workout of rage and prosperity! Took me an hour and a half to get to the gym and an hour to get home. I don't know wtf was going on - there was no construction, didn't see any accidents. If traffic is going to be that jacked up I expect to see a good reason - a mob of rabid geese flying away with people's children plucked from their mini vans, an overturned olive oil truck, give me something here people! Fortunately this was not as long as the Summer of 2016 Traffic Incident of Doom where I had to pee in my car after being stuck 6 hours on the freeway, srs. Man this log (heehe) alwayyyyys leads back to bathroom incidents, always.

I just scared the kid I share the office with because I snort-cough-laughed half my diet coke onto my keyboard.

[SophieM]

Great workout of rage and prosperity! Took me an hour and a half to get to the gym and an hour to get home. I don't know wtf was going on - there was no construction, didn't see any accidents. If traffic is going to be that jacked up I expect to see a good reason - a mob of rabid geese flying away with people's children plucked from their mini vans, an overturned olive oil truck, give me something here people! Fortunately this was not as long as the Summer of 2016 Traffic Incident of Doom where I had to pee in my car after being stuck 6 hours on the freeway, srs. Man this log (heehe) alwayyyyys leads back to bathroom incidents, always.

I hate when that happens. I was stuck is traffic for an hour once and when it finally broke free, I saw NO reason for it. Lie WTF?

[aquamarine84]

I got stuck for an hour going to my old job once...the reason (as I later found out?) A horse trailer had come loose and somehow the horse was running around on the interstate.

[LunaLifts]

Great workout of rage and prosperity! Took me an hour and a half to get to the gym and an hour to get home. I don't know wtf was going on - there was no construction, didn't see any accidents. If traffic is going to be that jacked up I expect to see a good reason - a mob of rabid geese flying away with people's children plucked from their mini vans, an overturned olive oil truck, give me something here people! Fortunately this was not as long as the Summer of 2016 Traffic Incident of Doom where I had to pee in my car after being stuck 6 hours on the freeway, srs. Man this log (heehe) alwayyyyys leads back to bathroom incidents, always.

Lol'd at the geese abduction.

It actually could have been an accident, if there's an accident on a busy road, it can take hours for the traffic to resume normal flow after it's been cleared. Hit a situation like that coming back up on the I-95 south (awful, awful highway. 70 speed limit, but the traffic is so bad, and there's only two lanes so it's 55 at best).

[thehobbes]

I just scared the kid I share the office with because I snort-cough-laughed half my diet coke onto my keyboard.

My job here is done LMAO.

I hate when that happens. I was stuck is traffic for an hour once and when it finally broke free, I saw NO reason for it. Lie WTF?

Gimme at least some naked people running across the freeway for my trouble, something!!

I got stuck for an hour going to my old job once...the reason (as I later found out?) A horse trailer had come loose and somehow the horse was running around on the interstate.

I would jump on it and ride it victoriously to the shoulder in my tank top and compression pants and people would give me mangoes in thanks, srs, I have this all planned out.

Lol'd at the geese abduction.

It actually could have been an accident, if there's an accident on a busy road, it can take hours for the traffic to resume normal flow after it's been cleared. Hit a situation like that coming back up on the I-95 south (awful, awful highway. 70 speed limit, but the traffic is so bad, and there's only two lanes so it's 55 at best).

Possibly, I'm always surprised if they can get all the tow trucks, firetrucks, and broken glass out of there that quick. There's usually a lot more standing around than picking up a broom to sweep away the broken glass lulz.


Workout coming up...

[thehobbes]

DL/SQUATS/RUN

SUPPS:
PRE: ANIMAL Fury 1 scoop
INTRA: none
POST: Con-Cret 1.5 scoops

LOCATION: Home gym
BODY WEIGHT: 160

WARMUP:
-Foam Rolling with Spike 8min
-Arm circles of peace
-BW squats

BACK:
DL:
135x8
185x5
*Versa Grips
225x4
*belt
250x3
265x2
280x1 (vid)
290x1 (vid)




LEGS:
Squats:
45x10
95x8
135x5
165x3
*belt
200x3
220x3
240x1
250x1
255x1 (vid)
245x1




CARDIO:
Running
Distance: 2.35 miles
Time: 25:59
Avg HR: 152
Peak HR: 160
*50 degrees and sunny

OTHER PREHAB:
-Stretching 30min


Legs took a beating today with squat/DL/running lining up on the same day. Went pretty heavy on DL again. Squats always feel easier depth wise if I do them after DL so I went pretty heavy on those too. Depth looks fine to me in the vid.

There were some people in the park set up next to the running trail in folding chairs and had this big display of pamphlets, very odd. I avoided them so I don't know if it was some religious thing or what, I was afraid they would try to do an exorcism on me. Very weird, the park maintenance guys had to work around them mowing the grass. Maybe they were some geese worshiping thing, I could see that. These damn geese really fail to get out of the trail when people are running. It's like pick a lane bro, right or left, c'mon already! They go right in front of people with their attitude and goose swagger and give zero fuks. Yes, mad.

Today was ANIMAL day! I ended up getting two shirts - yeah yeah shut up, I got free shipping plus one was partly for charity so it's justified. I got one of the green military ones and a black one that says BRING THE PAIN. I've been eyeing that one for a couple weeks and figured if they still had them left in the size I wanted then I'd get it with the military Iconic. I'll post pics when they come in! I have an entire section of my closet where my ANIMAL shirts hang, srs, got a nice collection going and I wear like 3 a day haha - lifting, running, and either one for sleeping or just during the day after work.

[Fiction2Fitness]

oooo Shirts, deadlifts, squats and running, oh my. Nice work. Sometimes at the gym there is a table set up near the door over at the Hollywood location. It's some meditation, spiritual, find the right path type of thing. I've had them catch me once so far and it was a tad awkward. I try not to get caught again. Nothing wrong with meditation but I'd rather not chat about it when I'm running or going in/out of the gym.

[thehobbes]

oooo Shirts, deadlifts, squats and running, oh my. Nice work. Sometimes at the gym there is a table set up near the door over at the Hollywood location. It's some meditation, spiritual, find the right path type of thing. I've had them catch me once so far and it was a tad awkward. I try not to get caught again. Nothing wrong with meditation but I'd rather not chat about it when I'm running or going in/out of the gym.

Thanks! Oooo meditation, sound like when you bench press and you think about golf, semi srs. I would have to crop dust them if they popped up in the gym.


Workout coming up...

[thehobbes]

SHOULDERS/TRI/RUN

SUPPS:
PRE: ANIMAL Fury 1 scoop
INTRA: none
POST: Con-Cret 1.5 scoops

LOCATION: Home gym
BODY WEIGHT: 160

WARMUP:
-Foam Rolling with Spike 8min
-Arm circles of peace
-Cuban Press
-BW squats

SHOULDERS:
Push Press:
*wrist wraps
45x8
65x8
85x4
100x3
110x2
115x1

DB Shoulder Press:
35s x 10
40s x 9
45s x 5
35s x 13

DB Incline Bench Press:
35s x 15
45s x 11
50s x 11
55s x 10
60s x 7 (vid)
50s x 9

RARRWWW!



TRI:
CGBP:
*wrist wraps
45x10
95x10
135x7

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

External Band Rotations:
RED x 15
RED x 15

CARDIO:
Running
Distance: 3.61 miles
Time: 39:16
Avg HR: 153
Peak HR: 160
*60 degrees and sunny

OTHER PREHAB:
-Stretching 30min


Strong press day, got the beastly 60s up this time. Used a bit of Liquid Grip chalk so the dbs felt more secure getting them into position. Extra long run today too. Zyrtec of peace and prosperity!

Took my car in last month because the rear wheel area sounds like an angry baby goat is moaning when you go 10mph, but they couldn't find anything wrong and said they didn't hear anything, sigh. It's getting worse so I'm going back to drop that off tomorrow. It is getting really freaking loud at this point. They said I need to drive with the mechanic which is fine, but I am going to chit a 60lb dumbbell if they say they can't hear this lmao.

[SophieM]

I think I need to switch back to Zyrtec. The Claritin isn't cutting it anymore.

Hope the mechanic can remove the baby goat this time

[LunaLifts]

Yay for shirts! Nice squats, and deads. After having done low bar, yeah, using straps like that would be bad news for my awkward ass self. >.<

I need to get some chalk. AT my place I'm alright with my DBs, at least they have knurling, but Jay's got the handles you can add plates to, and they're super smooth. Once my palms get sweaty they get slick, and it feels unsteady.

Probably don't chit a 60lb dumbbell. Or any size dumbbell, it just seems like it might hurt a tad.

[anandagirl]

Wow, some awesome workouts in here! that 290 dead was smooth AF.

[thehobbes]

I think I need to switch back to Zyrtec. The Claritin isn't cutting it anymore.

I swear Zyrtec has special powers. Everyone is saying it's the only thing that works for getting through Spring for them. Not really sure what's different about it, but damn it really works!! Wondering if I need to cycle off that come Fall and get back on Allegra until the Spring again?

Hope the mechanic can remove the baby goat this time

Indeed he did this time!

Yay for shirts! Nice squats, and deads. After having done low bar, yeah, using straps like that would be bad news for my awkward ass self. >.<

The straps thing only becomes awkward for me when I think about it, haha. I got a lot of grip on my upper back apparently cause that sucker is solidly on there when I do it though.

I need to get some chalk. AT my place I'm alright with my DBs, at least they have knurling, but Jay's got the handles you can add plates to, and they're super smooth. Once my palms get sweaty they get slick, and it feels unsteady.

I've been using Liquid Grip lately and that helps so much. Yeah I get pretty sweaty too, I'm putting LG on my hands for everything, it's like having super glue on your hands, the bar isn't going anywhere. I even use it on flat bb bench on the heavier sets.

Probably don't chit a 60lb dumbbell. Or any size dumbbell, it just seems like it might hurt a tad.

Heehee I bet it would!

Wow, some awesome workouts in here! that 290 dead was smooth AF.

Thanks Ananda!


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

Rest Day today! I did get the baby goat in my car resolved though, finally! It was a very minor issue with the rear brakes and very cheap to fix. I'll miss you baby Clyde!

[BubsNBean]

Died at goose swagger. It's like you're in my brain!

[SophieM]

Glad to hear the baby goat extraction went well

[LunaLifts]

The straps thing only becomes awkward for me when I think about it, haha. I got a lot of grip on my upper back apparently cause that sucker is solidly on there when I do it though.

I've seen people chalk their backs for extra grip. Good that it stays steady with the straps, I'm going to stick to my hands though. lol

I've been using Liquid Grip lately and that helps so much. Yeah I get pretty sweaty too, I'm putting LG on my hands for everything, it's like having super glue on your hands, the bar isn't going anywhere. I even use it on flat bb bench on the heavier sets.

Yeah, I've heard good things. Wish they sold it in store around here, but Dick's only has the big blocks of chalk. I never remember to get it online.

[penny0527]

That T-Rex in your squat videos cracks me up everytime!

[thehobbes]

Died at goose swagger. It's like you're in my brain!

Glad to hear the baby goat extraction went well

Yeah, no goats or hams suffered at all.

I've seen people chalk their backs for extra grip. Good that it stays steady with the straps, I'm going to stick to my hands though. lol

I'd probably try to throw chalk back there, miss, dump it on my head, and start running around screaming because I have chalk in my eyes lmao.

Yeah, I've heard good things. Wish they sold it in store around here, but Dick's only has the big blocks of chalk. I never remember to get it online.

I have it on my Amazon subscription so it shows up every 6mths so I don't forget.

That T-Rex in your squat videos cracks me up everytime!

He's a really good spotter too!


Workout coming up...

[thehobbes]

SQUATS

SUPPS:
PRE: ANIMAL Fury 1 scoop
INTRA: none
POST: Con-Cret 1.5 scoops

LOCATION: Home gym
BODY WEIGHT: 162

WARMUP:
-Foam Rolling with Spike 8min
-Arm circles of peace
-BW squats

LEGS:
Squats:
45x12
95x10
135x6
165x3
*belt
200x3
220x3
240x1
245x1
250x1
245x1

OTHER PREHAB:
-Starting Stretching Program
-Stretching 30min
-LAX/Spike glute rolling 10min
-Foam Rolling with Spike on wall 5min


Brief little squat day. The singles felt heavy but on vid it looked really easy. Glutes of glutilicious peace.

Busy day with work shenanigans and then my parents stopped by to drop off their cat (who thoroughly hates everyone lol) because they're going on vacation. They're both retired and have been traveling around the US by car to see all 50 states. For the next week I'll be getting the evil eye from their cat.

[thehobbes]

CHEST/TRI/RUN

SUPPS:
PRE: ANIMAL Fury 1 scoop
INTRA: none
POST: Con-Cret 1.5 scoops

LOCATION: Home gym
BODY WEIGHT: 160

WARMUP:
-Foam Rolling with Spike 8min
-Arm circles of peace
-Cuban Press
-BW squats

CHEST:
Bench Press:
45x15
75x12
105x8
135x3
155x2
170x1
*wrist wraps
175x1
170x1
170x1
170x1
160x3
160x3
*remove wraps
135x15 *Rep PR! (vid)

Awwww yeah, finally hit 15 reps on a plate!



TRI:
CGBP:
*wrist wraps
95x10
135x8
145x5
155x3

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

External Band Rotations:
RED x 17
RED x 17

CARDIO:
Running
Distance: 3.62 miles
Time: 39:36
Avg HR: 154
Peak HR: 160
*60 degrees and sunny, favorite trail was finally dry enough to run on it

OTHER PREHAB:
-Starting Stretching Program
-Stretching 30min
-LAX/Spike glute rolling 10min
-Foam Rolling with Spike on wall 5min


Good bench day, worked on 170 singles for a bit, most went very well. I didn't even realize it at the time but 135x15 is a rep PR for me. (Got my ANIMAL shirts in the mail today, wore the military green one for bp day!)

Run was really fun today, it has gotten noticeably easier since December (combo of doing it for 6ish months now, plus the weather not being 3 degrees, plus Zyrtec.) I run slow but my goal is to make sure my heart rate is up in working range to get the general health benefits from it. I'm getting closer to 10min miles which is a big deal for me personally. I keep hitting 20k steps a day on Fitbit when I have a running day in there.

ANIMAL shirts and military hat to protect wireless earbuds in the rain:

[anandagirl]

Busy day with work shenanigans and then my parents stopped by to drop off their cat (who thoroughly hates everyone lol) because they're going on vacation. They're both retired and have been traveling around the US by car to see all 50 states. For the next week I'll be getting the evil eye from their cat.

Cool for your parents, but hopefully their kitty warms up to all of ya

Nice sessions! Awesome for 15 reps with a plate!!!!! Love the shirts and hat And you seriously are inspiring me to start running again, but we have more snow in the forecast LOL Someday maybe it will be spring

[thehobbes]

Cool for your parents, but hopefully their kitty warms up to all of ya

Ha, she's been coming over here for years, still hates everyone.

Nice sessions! Awesome for 15 reps with a plate!!!!! Love the shirts and hat And you seriously are inspiring me to start running again, but we have more snow in the forecast LOL Someday maybe it will be spring

Thanks! Get your ass out there and RUN! I was running in the snow too, pants and gloves and you're good to go.


Run coming up...

[astronut96]

So I moved to my favorite hotel today that has Netflix on the tvs and had some work to do this afternoon, so I started watching Wentworth. I'm on episode 3 and I now understand why you love this show. I went into it not really expecting to like it much, just because I'm not much into dramas, but damn! Awesome show! I was not expecting it to make me tear up but I have several times already. Great recommendation Ham!

[thehobbes]

RUN

CARDIO:
Running
Distance: 2.43 miles
Time: 25:54
Avg HR: 154
Max HR: 159
60 degrees and gloomy


Das it man. Got the grill built, just have to buy a tank.