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

[thehobbes]

SHOULDERS/RUN

SUPPS:
PRE: Vapor Next Gen 1.5 scoops
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
75x8
100x4
110x2
115x1
110x2

DB Shoulder Press:
35s x 15
40s x 10
45s x 6
40s x 8

DB Incline Press:
40s x 12
50s x 11
55s x 8

Incline BB Bench Press:
45x10
95x10
115x10
135x6

CARDIO:
Running
Distance: 2.5 miles
Time: 27:31
Avg HR: 150
Peak HR: 159
*slowwwww

OTHER PREHAB:
-Stretching 30min


Average wts, nothing special today. Run was hot and slow.

Was talking to my dad about the eclipse, he saw it. He said oh yeah I looked right at it but don't worry I had two pairs of regular sunglasses so I'm sure it was fine. Oh man, him and everyone else out there apparently did exactly what was warned to NOT do lmao. He said he "only" looked for like 5 seconds at a time a few times, said he didn't want to bother getting the special eclipse glasses because it can't be that big of a deal, sigh...

[SophieM]

Haha yeah I heard about 2024, I'll put it on my calendar.

Parts of Ohio are going to be in the path of totality. If I'm not mistaken, where you are should be in that path

LOL on your dad and two pair of sunglasses. I guess his eyes are okay?

Was it super hot there yesterday too? Can't imagine running yesterday.

[LunaLifts]

Was talking to my dad about the eclipse, he saw it. He said oh yeah I looked right at it but don't worry I had two pairs of regular sunglasses so I'm sure it was fine. Oh man, him and everyone else out there apparently did exactly what was warned to NOT do lmao. He said he "only" looked for like 5 seconds at a time a few times, said he didn't want to bother getting the special eclipse glasses because it can't be that big of a deal, sigh...

Lol. Well, at least he tried to be creative. Apparently people tried spray painting glass black, using some cereal box contraption, a bunch of stuff they also said not to do.

Parts of Ohio are going to be in the path of totality.

Then where I'm at should have decent coverage.

[anandagirl]

Was talking to my dad about the eclipse, he saw it. He said oh yeah I looked right at it but don't worry I had two pairs of regular sunglasses so I'm sure it was fine. Oh man, him and everyone else out there apparently did exactly what was warned to NOT do lmao. He said he "only" looked for like 5 seconds at a time a few times, said he didn't want to bother getting the special eclipse glasses because it can't be that big of a deal, sigh...

LOL 5 seconds at a time

Lol. Well, at least he tried to be creative. Apparently people tried spray painting glass black, using some cereal box contraption, a bunch of stuff they also said not to do.

The cereal box contraption works BTW

[LunaLifts]

The cereal box contraption works BTW

They say it's still bad for your eyes though.

[anandagirl]

They say it's still bad for your eyes though.

Not when you're looking at the projected image. I guess I don't know what you mean? The box thing is where you project the light onto the ground or a white piece of paper, so you're actually looking directly opposite of the sun.

Here's an example of the same process but the tree leaves were the pinhole filters: https://petapixel.com/2012/05/21/cre...solar-eclipse/

[LunaLifts]

Not when you're looking at the projected image. I guess I don't know what you mean? The box thing is where you project the light onto the ground or a white piece of paper, so you're actually looking directly opposite of the sun.

Here's an example of the same process but the tree leaves were the pinhole filters: https://petapixel.com/2012/05/21/cre...solar-eclipse/

Nah, it wasn't that, I think the people were trying to look at a reflection or some chit. >.<

[thehobbes]

Parts of Ohio are going to be in the path of totality. If I'm not mistaken, where you are should be in that path

Sweet, hopefully it doesn't land on a bench press day cause those days are pretty busy.

LOL on your dad and two pair of sunglasses. I guess his eyes are okay?

I guess, I didn't get any frantic calls from my mom that anybody went to the hospital today so I think he's ok lol.

Was it super hot there yesterday too? Can't imagine running yesterday.

It really was! I was sweating like crazy, it seemed to be very humid too.

Lol. Well, at least he tried to be creative. Apparently people tried spray painting glass black, using some cereal box contraption, a bunch of stuff they also said not to do.

Good lord!

LOL 5 seconds at a time

The cereal box contraption works BTW

Sigh, that's my dad. BRB looking at sun through Oatmeal Squares box... OMG MY EYES!!!

Not when you're looking at the projected image. I guess I don't know what you mean? The box thing is where you project the light onto the ground or a white piece of paper, so you're actually looking directly opposite of the sun.

Oh yeah the projection thing is fine, we did that when I was in like first grade. The teacher told us DO NOT STARE INTO THE SUN, and of course that one dumbass kid who always has to cause shenanigans goes and stares straight into the sun. People are morons.

Nah, it wasn't that, I think the people were trying to look at a reflection or some chit. >.<

I heard a lot of people looking through x-ray film, not sure where that idea came from, but it was warned DO NOT do that. Idiots.


Workout coming up...

[thehobbes]

SQUATS

SUPPS:
PRE: Vapor Next Gen 1.5 scoops
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

LEGS:
Squats:
45x10
95x10
135x5
165x3
*belt
200x3
220x3
240x1
250x1
245x1
245x1

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


Das it mane, quick little workout of my honey glazed quads.

[thehobbes]

RUN

CARDIO:
Running
Distance: 2.5 miles
Time: 26:25
Avg HR: 145
Peak HR: 154
*64 degrees and a Ham-waddle pace


Wow, I've been running for 8 months straight. (I mean I stop to eat and shower, I'm not so slow it took me 8 months to get 2.5 miles. ) But yeah, Ham of self improvement and doing difficult chit!

[SophieM]

Wow, I've been running for 8 months straight. (I mean I stop to eat and shower, I'm not so slow it took me 8 months to get 2.5 miles. ) But yeah, Ham of self improvement and doing difficult chit!

That's pretty awesome!!

[BubsNBean]

RUN

CARDIO:
Running
Distance: 2.5 miles
Time: 26:25
Avg HR: 145
Peak HR: 154
*64 degrees and a Ham-waddle pace


Wow, I've been running for 8 months straight. (I mean I stop to eat and shower, I'm not so slow it took me 8 months to get 2.5 miles. ) But yeah, Ham of self improvement and doing difficult chit!

This is awesome!!

[LunaLifts]

Wow, I've been running for 8 months straight. (I mean I stop to eat and shower, I'm not so slow it took me 8 months to get 2.5 miles. ) But yeah, Ham of self improvement and doing difficult chit!

Way to go! That's some killer consistency. Chit, I start a habit of doing a cardio thing, and after a few weeks I'm like "do I need this though?" >.<

[anandagirl]

Wow, I've been running for 8 months straight. (I mean I stop to eat and shower, I'm not so slow it took me 8 months to get 2.5 miles. ) But yeah, Ham of self improvement and doing difficult chit!

You're a BEAST!!! Rock on with yo bad self!

[thehobbes]

That's pretty awesome!!

This is awesome!!

Way to go! That's some killer consistency. Chit, I start a habit of doing a cardio thing, and after a few weeks I'm like "do I need this though?" >.<

You're a BEAST!!! Rock on with yo bad self!

Thanks guys. Feelsgoodham.jpg

[thehobbes]

DL DAY

SUPPS:
PRE: Vapor Next Gen 1.5 scoops
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
225x3
*belt
250x2
275x1
290x1

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


Quick little workout today, worked up to a decent weight. Started watching season 5 of my favorite show Wentworth. WOW it starts off amazing. That is with 100% certainty the best show of all time SRS. Every episode has major things happen with lots of shocking stuff you'd never expect. The acting, the music, the way they film it... it's all genius. That is a DARK show, holy chit, pepper your angus to have your soul crushed many times over. Hamly tears have been shed many times during that show. I've watched the first 4 seasons at least 20 times over too. Sometimes that's all I watch for like 3 months straight. Gonna grab some take out at Five Guys Burgers and watch another episode or two tonight.

[thehobbes]

CHEST/TRI/RUN

SUPPS:
PRE: Vapor Next Gen 1.5 scoops
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
75x10
105x7
135x3
155x1
170x1
*wrist wraps
180x1
185x1 (vid)
185x1
170x4
170x4
160x6
*remove wraps
145x12

pretty smooth



Incline Bench Press:
45x10
95x10
115x10
135x6

TRI:
CGBP:
*wrist wraps
95x10
135x9
155x4

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: 2.5 miles
Time: 24:34
Avg HR: 136
Peak HR: 156
*62 degrees and sunny, perfect running weather, pretty fast pace for me too

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


Benching went great as usual, the back off sets at 170 and 160 are staying very consistent on reps. 170 is starting to feel easy. I feel a lot more at home with inclines now, those are coming along fine.

Apparently Fall has arrived. It's now 55 degrees in the early mornings instead of 85 degrees. Humidity didn't change much according to weather reports but oh man my allergies are getting brutal again I guess because of the slight change in temp. Zyrtec has been amazing for me this Spring/Summer but I got some Claritin and Flonase today, yep, gimme ALLLLL THE DRUGS! I'll have to see what works best for Fall. Stupid nature, always tryna kill me lol. I'm surprisingly fine when I'm running but if I'm just sitting here checking my email, oh man, phlem everywhere! And as usual it's going to be a battle to the end to get me to turn the furnace on. I try to hold out til like mid November if I can because that farks up the humidity and chit gets real. Ugh, I have tons of strength, endurance, and discipline, but a little pollen is kicking my ass, wtf man.

Also season 5 Wentworth. I'm on episode 6, AHHHHH IT'S SO GOOD HOLY CHIT YOU GUYS!!!

[SophieM]

I keep debating about taking the window A/C units out, but looking at the long range forecast, we're suppose to have some more almost 90 degree days here in September. Grrr.

I am two season behind on Wentworth. Got in to Bones again and and working my way through the seasons as I've WAY behind there.

[itsagoodday]

Benching went great as usual, the back off sets at 170 and 160 are staying very consistent on reps. 170 is starting to feel easy.

I don't think we can be friends anymore.

J/K That is awesome. I can only hope I grow up to be you some day. Except that I'm older than you, so I'm not sure how that would work, exactly.

[thehobbes]

I keep debating about taking the window A/C units out, but looking at the long range forecast, we're suppose to have some more almost 90 degree days here in September. Grrr.

90 degree days in September?!

I am two season behind on Wentworth. Got in to Bones again and and working my way through the seasons as I've WAY behind there.

I'm jelly of you Sophie. Sometimes I wish I'd get smacked in the head with a log so I could forget everything and then enjoy Wentworth all over again.

I don't think we can be friends anymore.

J/K That is awesome. I can only hope I grow up to be you some day. Except that I'm older than you, so I'm not sure how that would work, exactly.

Heehee, yeah the math is on that one is confusing me too, we need a scientist up in here.


Run coming up...

[thehobbes]

RUN

CARDIO:
Running
Distance: 2.5 miles
Time: 26:15
Avg HR: 148
Peak HR: 158
*cool and sunny, found a new trail I've never been on


Got a little run in this morning and then did a crapload of crap around my house. The outside of my deck sliding doors was peeling paint and looking quite sad, especially after I rebuilt the deck last year (which looks AWESOME of course. ) I scraped the paint off the doors, sanded, and painted. It should look quite nice when I remove the painters tape. Man I've had "fix deck doors" on my phone calendar for two weeks now, MWAH HA HA I can finally delete that and stop looking at it!!

And Wentworth... This show is like stuff they do in the Saw movies. You think noooo they're not actually gonna do th... OH CHIT THEY DID. Australia does it right with their tv shows, American shows are garbage because they're all shy about someone so much as getting a glimpse of a boob. Wentworth is a true masterpiece.

[SophieM]

90 degree days in September?!

Yeah. It's quite sad.

I'm jelly of you Sophie. Sometimes I wish I'd get smacked in the head with a log so I could forget everything and then enjoy Wentworth all over again.

LOL. I'll get caught up eventually. Maybe I'll finish this season of Bones and then watch Wentworth. You're making me wonder what's going on. I think I still have season 4 to watch too.

[Fiction2Fitness]

Nice bit of cardio there. Great on the trail too. I'm trying different ones over at Griffith park and it's fun when you can find the neat little ones among the parks and other locations. Makes cardio a little fun.

[thehobbes]

LOL. I'll get caught up eventually. Maybe I'll finish this season of Bones and then watch Wentworth. You're making me wonder what's going on. I think I still have season 4 to watch too.

ARRGGHHHH IT'S SO GOOD!!! Oh I like that show Bones too, very interesting, always thinking I'm going to come across a murdered body at the park lol.

Nice bit of cardio there. Great on the trail too. I'm trying different ones over at Griffith park and it's fun when you can find the neat little ones among the parks and other locations. Makes cardio a little fun.

Yeah we have a huge parks system here so there are a ton of places to go. Not sure if the horse riding trails are a typical thing elsewhere but we have a bunch. It's wide dirt trail, nice and easy on the joints. Once in a while you see a police officer on a huge ass horse, srs, it startles me every time.


Workout coming up...

[thehobbes]

BACK/BICEPS

SUPPS:
PRE: Vapor Next Gen 1.5 scoops
INTRA: none
POST: Con-Cret 1.5 scoops

LOCATION: LTF
BODY WEIGHT: 162

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

BACK:
Pull Ups:
bw x 10
bw x 8
bw x 7
bw x 6
bw x 5
bw x 5
*total of 41

DB Rows:
60s x 10
70s x 9
75s x 8
75s x 6
65s x 10

HS Row:
1pps x 10
2pps x 10
2.5pps x 7
3pps x 4
2.5pps x 6

Lat Pulldown:
100 x 10
115 x 10
130 x 9
145 x 6
145 x 5

Face Pulls:
42.5 x 20
50 x 14
57.5 x 10
57.5 x 9

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

BICEPS:
DB Curls:
35s x 10
30s x 13
30s x 11

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


BOOM - rampaged the db rows and pull ups today! Steady numbers on everything else. Grilled out some meats tonight, bring on the PROTEIN!

Also whoever created updates for Windows 10 I hope you drop every delicious pastry you ever buy, fall into a patch of cacti, and then when you roll out trip and fall into a vat of hot sauce. Stupid laptop was "updating" for three hours today and was unusable. It never asked me to update, just said hey, we know you need to get on your computer right now so we're gonna put a spinning circle on your screen for 3 hours while you curse the sky.

[LunaLifts]

Apparently Fall has arrived. It's now 55 degrees in the early mornings instead of 85 degrees.

Fall has been here for awhile, and it was never really summery. It'd just get high 70's and humid, so it would feel hot when it wasn't. Or it'd drop a bit, and get rainy.

Now I feel like it's fecking October, like whatever, it's fall, give me baggy sweaters, and pumpkin pie Blizzards. We'll try this "summer" thing again next year.
If we didn't have that trip to VA SC, FL I'd probably be a bit depressed over not having enough sun, and warmth.

I keep debating about taking the window A/C units out, but looking at the long range forecast, we're suppose to have some more almost 90 degree days here in September. Grrr.

Got in to Bones again and and working my way through the seasons as I've WAY behind there.

I would kill for that weather, I've got weather like Hobbes' at the moment.

Ooo, I know all the spoilers. Not going to drag the thread too far off track, but where are you at in it? Not going to spoil it, lol, just curious.

[SophieM]

I would kill for that weather, I've got weather like Hobbes' at the moment.

Ooo, I know all the spoilers. Not going to drag the thread too far off track, but where are you at in it? Not going to spoil it, lol, just curious.

I am no fan of Maryland summers! I'd gladly send the heat and humidity up to you!

I'm at the end of Bones season 8. LOTS to watch still.

[anandagirl]

ARRGGHHHH IT'S SO GOOD!!! Oh I like that show Bones too, very interesting, always thinking I'm going to come across a murdered body at the park lol.

You might! Especially with those creepy looking people at the park. Or was that Party?

[LunaLifts]

I am no fan of Maryland summers! I'd gladly send the heat and humidity up to you!

I'm at the end of Bones season 8. LOTS to watch still.

I've been through there a few times, never stayed. We thought of stopping in Ocean City (I think that's right) on our way to VA but it was so last minute there wasn't really anywhere to stay in the main "tourist" area lol.
We have enough humidity though, so no thanks, just some heat please.

Had to look at a recap to see where that was. Wow, you have a loooong way to go. Stuff's gonna happen man! >.<

[SophieM]

I've been through there a few times, never stayed. We thought of stopping in Ocean City (I think that's right) on our way to VA but it was so last minute there wasn't really anywhere to stay in the main "tourist" area lol.
We have enough humidity though, so no thanks, just some heat please.

Had to look at a recap to see where that was. Wow, you have a loooong way to go. Stuff's gonna happen man! >.<

I look forward to getting out of Maryland eventually. Can't stand the summers, the crime, and the lack of things to do outdoors. I miss my small town, safe neighborhood, and bike paths/parks of Ohio. One day I'll move back.

Now I'm on season 9, episode 5. Had to see the Pelant ending. Yes, a LONG way to go still!