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

[LunaLifts]

\
Very strong workout, singles went smooth, back off sets were great too. Lots of strength despite being a few months in on the cut. Weigh in tomorrow! The 10k race is in 2 weeks. I'm going to go out to that section of the park tomorrow and run the course (they posted the map online) and find out where I'll have to go for parking so I'm not trying to figure that out last minute. It's only 30 min away and the weather is supposed to be pretty decent tomorrow. I hope it's not back to snowing during this race lol, I want to run in minimal clothing.

Always awesome when you get to cut down, but still have awesome lifts. Especially cutting as well as you have been, great progress.

So minimal clothing, huh? It may be a little awkward for he other runners to watch you in your underoos. >.<

[MissKB]

Are your DB should presses seated or standing? AMRAP benching sounds like a circle of hell.

[thehobbes]

Always awesome when you get to cut down, but still have awesome lifts. Especially cutting as well as you have been, great progress.

Thanks Luna!

So minimal clothing, huh? It may be a little awkward for he other runners to watch you in your underoos. >.<

It is, I have to make sure I never run in a pack so as to not offend anyone by accidentally smacking them with my lady bits.

Are your DB should presses seated or standing? AMRAP benching sounds like a circle of hell.

Seated on the db shoulder press. Yeah, the devil himself appears around rep 24 and laughs in my face.


Workout coming up...

[thehobbes]

BACK/BICEPS

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 10
bw x 9
bw x 8
bw x 6
bw x 5
bw x 5
*total of 43, easiest pull ups of all time at a body weight of 151 huge difference!

DB Rows:
55s x 10
60s x 9
70s x 7
70s x 7
60s x 10

HS Row:
1pps x 10
2pps x 10
105lb ps x 7
105lb ps x 6
2pps x 8

Lat Pulldown:
100x10
115x8
125x7
115x8
100x10

Cybex Low Cable Row:
block 7 x 12
block 7 x 10
block 7 x 9

Face Pulls:
42.5 x 15
50 x 11
42.5 x 14

BICEPS:
DB Curls:
30s x 13
30s x 11
25s x 17

OTHER PREHAB:
-Stretching 30min
-LAX/Spike glute/calf/IT rolling 10min
-Foam Rolling with Spike on wall 5min
-Hot tub 10min
-Pool time
-Sauna with rolling 17min


Good workout, haven't been to this gym in a few week so I took it light on stuff like HS row that I don't have in my home gym. Holy ham pull ups are so easy now! My IT band is whiny as fuk right now so I've added in rolling it on an LAX ball. So painful yet so relieving, only cried for 15 minutes. I checked my Amazon records and I've had Spike (my foam roller with the spikes) for 3 years and 2 months now. I'm getting a new, firmer Rumble Roller with fresh pointy spikes. I have some serious chit to roll out daily. My current spiky roller is so worn down on the spikes, that thing has seen some brutality lol. Ahh calf rolling on that thing HNNGGG! And the thing where you cross one leg over the other and balance your ass cheek on the roller with all your weight HNNGGG!

[MissKB]

Good workout, haven't been to this gym in a few week so I took it light on stuff like HS row that I don't have in my home gym. Holy ham pull ups are so easy now! My IT band is whiny as fuk right now so I've added in rolling it on an LAX ball. So painful yet so relieving, only cried for 15 minutes. I checked my Amazon records and I've had Spike (my foam roller with the spikes) for 3 years and 2 months now. I'm getting a new, firmer Rumble Roller with fresh pointy spikes. I have some serious chit to roll out daily. My current spiky roller is so worn down on the spikes, that thing has seen some brutality lol. Ahh calf rolling on that thing HNNGGG! And the thing where you cross one leg over the other and balance your ass cheek on the roller with all your weight HNNGGG!

If you were like my real life friend telling me in person that you "kept it light" with the weight that you have listed above I'd give you the BIGGEST eye roll hahahah. your strength is insane! BRB googling spiky foam rollers and face pulls

[Echo814]

And the cut wagon keeps a rollin!

FUking whinny IT bands, don't they know you have heavy sh!t to lift and stuff!

Nice new music! Have you heard of Asking Alexandria? I'm digging their new song Into the Fire.



Another band I've gotten into is Blacktop Mojo. They have killer cover of Aerosmiths Dream On!

[Fiction2Fitness]

Nicely done. I haven't even tried picking up one of the 60 dbs. Can't imagine that as a row. Am a fan of face pulls too.

[thehobbes]

If you were like my real life friend telling me in person that you "kept it light" with the weight that you have listed above I'd give you the BIGGEST eye roll hahahah. your strength is insane! BRB googling spiky foam rollers and face pulls

LMAO! Oh man, go for it on the spiky foam roller, get ready for some PAIN!

And the cut wagon keeps a rollin!

FUking whinny IT bands, don't they know you have heavy sh!t to lift and stuff!

Very pleased with the cut. Very annoyed with the IT band, what the fukking fuk is going on with this thing.

Nice new music! Have you heard of Asking Alexandria? I'm digging their new song Into the Fire.



Another band I've gotten into is Blacktop Mojo. They have killer cover of Aerosmiths Dream On!

Ooooo this Into the Fire song is pretty good! Will itunes Blacktop Mojo. The covers some of these bands are doing this year are amazing!

Nicely done. I haven't even tried picking up one of the 60 dbs. Can't imagine that as a row. Am a fan of face pulls too.

Haha, gotta hit dem rear delts!


Workout coming up...

[thehobbes]

CHEST/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 8min
-Arm circles of peace
-Cuban Press
-BW squats

CHEST:
Bench Press:
45x15
95x10
135x5
155x3
170x2
*wrist wraps
175x1
180x1
175x1
160x5
160x5
*remove wraps
150x7
105x26
105x23
105x19

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

TRI:
Tricep Rope Pushdown:
25x14
25x13
25x12

RC WORK:
Standing Y/T/Ls:
5s for 15, 15, 15
5s for 15, 15, 15

External Band Rotations:
RED x 17
RED x 17

CARDIO:
Running
Distance: 1.00 mile
Time: 10:26
Avg HR: 130
Peak HR: 142
*48 degrees and cloudy, test run on a whiny IT band

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


Chest work was strong AF. Got an issue with my left IT band being a whiny little bitch. Outer knee around LCL area felt tight Monday night, decided to take a few days off of running to take it easy, and skipped squat/DL this week to be safe. Been icing a couple times a day, taking ibuprofen just because I assume that helps a little, slathering it in arnica at night, and getting some extra sleep so there's less complaining (from me lulz) and more resting. No swelling, no bruising, no sharp pain, just kinda tight and like something is mildly sprained. All signs point to ITBS, IT band tight AF and making chit rub on knee all irritated. Started doing a chit load of special IT foam rolling, LAX rolling, and IT specific static and dynamic stretches. Very annoying, when I'm just walking around it's 100% fine, which I guess is good because it's not any drastic injury I assume. Felt 100% this morning, went on a test run to see what would happen, about a quarter mile in it gets tight and starts to hurt again. If a doc told me it was absolutely not making anything worse to do that then I'd continue on business as usual, it's only like a 3/10 pain, but I am so afraid to seriously injure something. Arrgghhh!!! So I am 10/10 pissed off ATM. The current plan is to rest it til Wednesday and then do another test run to assess the situation. I'm registered for a 10k next Saturday (signed up 3 months ago!) and was really looking forward to it. That is questionable atm. I'll give this thing a few days and see how it feels Wednesday. By then I should get a fair assessment of what I'd be able to do next weekend if anything. Ultimately I want to get this fixed so there's no further issue. This race in particular isn't a special one for me, it's not a comp where I have a chance to place in any categories, it was more to get some more experience doing these before the important bench/run ones in the summer. I was excited for it though, because I have a lot of fun with these in general.

Also this coming week the weather is supposed to be great (up to 69 one day) except Saturday which is going to be 24 lmao. The weather gods hate everyone apparently.

So yeah, be prepared for lots of whining in here til I get this thing resolved. You guys might want to send me a basket of puppies and cookies to shut me up from my "ohmahgawd I'll never run again, arrgghhhh, my leg needs to be amputated, nooooo what will I do?!"

[thehobbes]

DL/ROWS/PULL UPS

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

LOCATION: Home gym
BW: 150

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

BACK:
DL:
135x8
185x5
*Versa Grips
225x3
*belt
245x3
260x2
easy

Bent Over BB Rows:
45x12
75x12
95x12
115x10
115x10
95x15

Pull Ups:
bw x 5
bw x 5
bw x 5
bw x 5

Low Cable Rows:
90x15
90x14
90x14

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


Good workout, happy to get in some deadlifts this week. The plan was to try a set at 135 and if everything felt 100% then go ahead and do a moderate DL day, no singles, no really heavy sets. I think I'd be fine to squat too but I'm going to give that a couple more days. IT band/knee feels completely fine lifting, walking, etc. I did a bunch more special stretches for that today and will continue doing those daily. If I have time tomorrow night I'll hit the hot tub and sauna to do a little rehabbing there.


Sunday weigh in!
Today's wt: 150.8 oooooo, ahhhhh!
(Last wk was 151.6)
Wasn't all that focused on the cut this week tbh but I think I'm in such a routine of healthy eating that it just happens. I'll be sticking a bit closer to maintenance as I resolve the injury.

[MissKB]

VOLUME. WEIGHT LOSS. RUNNING. what doesn't she do? damn girl. what workout plan is this? i'm never going to do it because i'm lazy af in comparison hahaha but i'm intrigued.

[thehobbes]

VOLUME. WEIGHT LOSS. RUNNING. what doesn't she do? damn girl. what workout plan is this? i'm never going to do it because i'm lazy af in comparison hahaha but i'm intrigued.

Hahaha! I like to call it the "Get Off Your Fat Lazy Ass and Suck It Up and Kill It With the Rage of 1,000 Burning Suns" workout plan. I wonder if I started a class for it how many people would flock to join.

[thehobbes]

RECOVERY DAY

LOCATION: LTF
BW: 150

-Warmup Stationary Bike 5min, 1 mile, level 3
-Stretching 30min
-Spike/LAX Rolling 10min
-Hot tub 15min
-Pool time
-Sauna with rolling 30min (15/15)


BOOM - das it mane! Boring but effective day, it had to be done. Still taking it easy on the IT band situation. It feels normal walking around and doing daily things. No lost ROM, no bruise, no swelling, and now switching to heat therapy for it. I'm going to go to bed extra early again tonight to give it extra total rest. REALLY hoping I can try it out Wed for a light, short run and it'll be fine, arrgghhhh really hoping!! It's not even the scheduled race, I can do those any weekend of the year I want, but I want to get back out running. It's like I found the secret to fitness with that lmao. It improves all your numbers (blood pressure and heart rate is impressive AF), lets you eat a chit ton at maintenance, and is legit fun. I'm bored and whiny without it. Also since I was so disappointed I may have to sit out the 10k I was looking up other events online to find some others coming up to console myself lol. Stumbled across a bench/run comp happening this Sunday! The run is only 5k so very short, and the bench part is a bit odd. For the women's classes you pick any weight from 45lb-100lb and rep out 10 reps, then you get to start the run so many minutes before other runners before they start the clock. Looks like a pretty small event but it's right around the corner. IF I'm good to go for running *something* by this weekend I'll do that one since the running distance is so short. But nothing is set in stone yet, I have to see how my next test run goes in a couple days.

[Partyrocking]

Hopefully the rest does the trick.

[Fiction2Fitness]

Hahaha! I like to call it the "Get Off Your Fat Lazy Ass and Suck It Up and Kill It With the Rage of 1,000 Burning Suns" workout plan. I wonder if I started a class for it how many people would flock to join.

I'm down for that plan!

[mom2sethc]

Hobbes you are officially now hooked as a runner!!! hee hee!!! I've gone through several injuries in my running years and it is horrible not being able to run!!! But once healed, all those running miles are still out there waiting for you again!! Sounds like you are taking care of your body, that is what you need to do. There will always be races to do. That press and run race sounds like a lot of fun!!!
I still think you should be doing the Ohio Spartan sprint in June!!! You would kill it!

[thehobbes]

Hopefully the rest does the trick.

I hope so, feeling good today, we'll see how I do tomorrow.

I'm down for that plan!

Lol

Hobbes you are officially now hooked as a runner!!! hee hee!!! I've gone through several injuries in my running years and it is horrible not being able to run!!! But once healed, all those running miles are still out there waiting for you again!! Sounds like you are taking care of your body, that is what you need to do. There will always be races to do. That press and run race sounds like a lot of fun!!!
I still think you should be doing the Ohio Spartan sprint in June!!! You would kill it!

Hahaha, yeah I'm over here complaining about IT bands and race registration - definitely a runner now! I'm trying my best to be patient and let it heal up. Yeah I saw EVERY weekend now through like October there are always races pretty close to me. I'm ooooing and ahhhhing over all the upcoming race possibilities all summer, there's 10ks, half marathons, trail races, race series where you 3 different runs over a couple months. There's cool t-shirts and medals and free food haha! Well I'll see how a short run goes for me tomorrow and I can assess what my options are for the weekend. I would be thrilled if I could at least do that 5k and bench one. From previous results look like I'd have a great placing in my age group. I really like training for *something* and having more specific goals and a lead up to something like that, I think it keeps me on track, but I have to start toning it down a few weeks out from something like that I think. And not register until kinda the last minute lol. I'll be alright, I AM HAM!

That Spartan race scares me and makes me picture broken ankles and torn ACLs. Oh my god I think I'm officially getting old! I used to think everything like that was cool, now I see somebody skateboard off a roof and I go oh god, that guy's gonna tear a rotator cuff!


Workout coming up...

[thehobbes]

AMRAP BP/SHOULDERS/TRI

SUPPS:
PRE: ANIMAL Rage 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 BP PRACTICE:
45x10
75x10
105x29 damn, that was an ovary buster!
105x21
105x18

SHOULDERS:
DB Shoulder Press:
35s x 12
40s x 9
40s x 8
35s x 12

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

TRICEPS:
Tri Rope Pushdown:
30x11 *wt increase
30x9
30x9

RC WORK:
Standing External Band Rotations:
RED x 17
RED x 17

OTHER PREHAB:
-Stretching 30min
-LAX/Spike rolling 10min


Great workout, killed it everywhere! Unexpectedly had to do a lot of steps at work today so I'm already over 20k for the day, ugh. :/ Not what I planned while trying to recover but everything feels alright.

I wish I had more time to stretch, srs. There is so much that needs stretching! For the past year I've been focusing on hamstrings, a while ago it was shoulders and hips, now it's more quads/IT/glutes. I try to hit a little of everything but that 30 minutes goes by so fast. There's a cluster of 6 IT band dynamic PT stretches I incorporated into my routine, been doing that daily, and then this one:



I have run across many suggestions pointing to people doing this stretch in specific. I bust this out when I wake up, before bed, and a couple times during the day. That one feels amazingly good, injured or not.

Stretch, roll, and lift with the fury of 1,000 burning suns!!

[thehobbes]

RUN

CARDIO:
Running:
Distance: 3.1 miles
Time: 32:55
Avg HR: 143
Peak HR: 150
*snowing and very windy


WAHOO, an actual run!! IT band situation feels pretty good, MUCH better than Saturday. Took it really slow and easy and it was fine. I'll keep doing the additional stretches and exercises for it to hopefully completely fix that. Gonna add lunges in with my squat day too. I'm going to make sure it still feels fine when I wake up tomorrow and then I'll decide what exactly I want to do for this weekend's competitions.

[MissKB]

Hahaha! I like to call it the "Get Off Your Fat Lazy Ass and Suck It Up and Kill It With the Rage of 1,000 Burning Suns" workout plan. I wonder if I started a class for it how many people would flock to join.

I'd like to sign up for this. In the future. Maybe. haha hope your IT band feels good today!! LOL @ 10 minute pace = "slow and easy" hahaha KICK A GIRL WHILE SHE'S DOWN HOBBES. hehe.

[thehobbes]

I'd like to sign up for this. In the future. Maybe. haha hope your IT band feels good today!! LOL @ 10 minute pace = "slow and easy" hahaha KICK A GIRL WHILE SHE'S DOWN HOBBES. hehe.

Yep, feeling GREAT! LMAO! See you on the trails my friend.


Workout coming up...

[thehobbes]

BACK/BICEPS

SUPPS:
PRE: ANIMAL Rage 1 scoop
INTRA: none
POST: ON Protein 1 scoop, True Grit 1 scoop

LOCATION: LTF
BW: 150

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

BACK:
Pull Ups:
bw x 11
bw x 9
bw x 8
bw x 7
bw x 6
*total of 41 in the shortest amount of sets I've ever done

DB Rows:
60s x 10
70s x 8
75s x 6
75s x 5
65s x 10

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

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

Face Pulls:
42.5 x 20
50 x 15
57.5 x 10
50 x 13

Cybex Low Cable Row:
block 8 x 9
block 8 x 8
block 7 x 10

BICEPS:
DB Curls:
30s x 16
30s x 13
30s x 11
*wanted the 25s at some point but they were hiding

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


BOOM - very strong workout! Went full go at the wts this week, killed it. IT band/knee is feeling fine, signed up for the BP/5K competition on Sunday! It's going to be around 32 degrees outside. Good thing I run at the speed of light so I will finish the race pretty quick.

[mom2sethc]

hope your event goes great tomorrow!! I'm sure it will!

[MissKB]

...meh. i guess that was an ok workout...



JUST KIDDING hahaha. Great workout as always! i love that you were forced to do 30lb DBs for curls good luck this weekend!

[thehobbes]

hope your event goes great tomorrow!! I'm sure it will!

Thanks friend!

...meh. i guess that was an ok workout...

JUST KIDDING hahaha. Great workout as always! i love that you were forced to do 30lb DBs for curls good luck this weekend!

LOL! Yep, my biceps grew an extra half inch because of that so I'm cool with 30s heehee.


Run coming up...

[thehobbes]

RUN

CARDIO:
Running:
Distance: 3.1 miles
Time: 29:47
Avg HR: 146
Peak HR: 161
*43 degrees and drizzle


Excellent run! Turned up the speed to a comfortably fast pace, IT band feels damn near 100% too. So for this weekend I'm resting Saturday and doing the 5k/bench comp Sunday. If there was no recent injury I'd do the 10k on Saturday too and just use it as a training run and go slow, but I've only run 20 miles in the past two weeks , usually I'm at 35ish for two weeks. It's all good. There are plenty other 10ks and long races coming up. I already have a list written down of the ones that look the most interesting and that list is getting pretty long LOL. One is a the Full Moon Trail Series which involves three trail races over the summer all 5 miles and under in the Metroparks. They're evening races and the courses are all around where I run, might do that one.

I'm just so happy I can run again, HNNGGG!

[thehobbes]

DL/SQUATS

SUPPS:
PRE: ANIMAL Rage 1 scoop
INTRA: none
POST: True Grit 2 scoops

LOCATION: Home gym
BW: 150

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

BACK:
DL:
135x10
185x6
*Versa Grips
225x3
*belt
250x3
270x1

LEGS:
Squats:
45x12
95x10
135x6
165x3
*belt
185x3
205x2

BP: 100x10 smooooth like butter, making sure I'm doing beautiful reps and pausing at chest

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


Easy workout today, didn't go HAM, only went BACON. Competition is tomorrow - bring it on! I picked up my race packet today, it came with a badass shirt, pics to come tomorrow!

[Partyrocking]

Kill it HAM!

[thehobbes]

Kill it HAM!

And on this day... it was KILLED!

[thehobbes]

CHEST/TRI

SUPPS:
PRE: ANIMAL Rage 1 scoop
INTRA: none
POST: True Grit 2 scoops

LOCATION: Home gym
BW: 150

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

CHEST:
Bench Press:
45x12
95x10
135x5
155x3
170x1
*wrist wraps
175x1
180x1
175x1
160x5
*remove wraps
150x8

Bench Press with BLUE SLINGSHOT:
*wrist wraps
175x5
185x3
175x3

AMRAP Bench Press Practice:
105x23 holy chit, tired AF after doing a comp at 7am and then a full bp day lulz

TRI:
Tricep Rope Pushdown:
30x10
30x9
30x9

RC WORK:
Standing Y/T/Ls:
5s for 15, 15, 15
5s for 15, 15, 15

External Band Rotations:
RED x 15
RED x 15

OTHER PREHAB:
-Stretching 30min


Easy workout, went a bit lighter because this morning I competed in the Bench/Run competition. I got home around 11:30am and decided I might a well fit in a lifting day.

Race report coming up!