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

[shesprints]

That's quite a back day. The low cable rows... are those the ones where you're seated? What does "block" mean?

Also, hot tub, pool, and sauna? Do you have all these in your house? 0_0!

[thehobbes]

That's quite a back day. The low cable rows... are those the ones where you're seated? What does "block" mean?

Thanks SS! Yeah seated cable rows. The weights are just numbered 1-15 so I don't know what the weight is, I write whatever block number I do.

Also, hot tub, pool, and sauna? Do you have all these in your house? 0_0!

LMAO I wish! This was at Lifetime Fitness, fancy pants gym I go to specifically because it has all that cool water stuff. Oh, and they have outdoor water slides SRS, those will be opening next weekend!

[thehobbes]

RUN

CARDIO:
Running:
Distance: 7.00 miles
Time: 1:16:50
Avg HR: 140
Peak HR: 149
*77 degrees and cloudy, paved path


Long run was easy. It was pretty hot out so I took my water belt for its virgin voyage lol. That thing is GREAT! I felt more comfortable just knowing water was available, especially since I went out where there aren't any fountains nearby when you get way out there. It fits great, didn't even notice it was on me after a couple minutes. Easy mileage, felt like I could've went much further. I'll likely shoot for 8 next week for the long run.

[Fiction2Fitness]

Yay for water! Glad it works for you. Nice run too.

[thehobbes]

Yay for water! Glad it works for you. Nice run too.

That is a very handy piece of equipment!

[thehobbes]

CHEST/TRI

SUPPS:
PRE: Jack3d 2 scoops
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

CHEST:
Bench Press:
45x15
95x10
135x6
155x4
170x2
*wrist wraps
175x1
180x1
175x1
160x5
160x4

Bench Press with BLUE SLINGSHOT:
*wrist wraps
160x9
170x5
170x5
175x4

AMRAP Bench Press:
135x15
135x12
105x25
85x30

TRI:
Tricep Rope Pushdowns:
30x9
25x12
20x14

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

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


BOOM - Ham everywhere! Always a good day when I can throw a 180 single up. Back off sets were pretty good. That's solid that I can still hit 105x25 on tired arms.

Cleaned the whole house for a couple hours this morning, looks awesome! This is the cleanest my house has ever been I think. Party at Ham's house - I need everybody to see this! Parents and aunt are visiting tomorrow. Gotta hurry up and schedule hvac guy too so he can mire pristine house. Please Brosiden protect me from having my cat hork up some weird thing on the carpet any time soon.

Had a mini crisis a couple days ago - GIANT bumblebee got stuck in the fireplace and was getting the pets excited. It's wood burning so there's no gas to turn on or I would have just done a bee cremation to solve that. I was afraid if I opened the doors it would fly into the house and be impossible to smash to death without me getting stung and I am very allergic. After a couple days it apparently figured out how to fly back up the chimney or it starved to death, so problem solved.
/the exciting adventures of Hammie Hamicus

[shesprints]

Fuk yeah long run and also super benching!

7 miles is way far bruh. Way far. WTF all this and you cleaned too? Energetic constitution of peace. Most people need meth to get where you are naturally, lmao.

[thehobbes]

Fuk yeah long run and also super benching!

7 miles is way far bruh. Way far. WTF all this and you cleaned too? Energetic constitution of peace. Most people need meth to get where you are naturally, lmao.

Thanks dudette! Yeah 7 miles is long AF haha, feels pretty easy as long as I pace myself well. Oh man I was a cleaning tornado! I actually ran out of my stockpile of Mr Clean Magic Erasers which I have never managed to do before LOL! Drugs would probably lead me to going nuts and taking apart my car piece by piece and then going uhhh, I have no idea how this goes back together.

[thehobbes]

RUN

CARDIO:
Running:
Distance: 3.5 miles
Time: 37:46
Avg HR: 138
Peak HR: 146
*60 degrees and drizzle


Short, early morning run, went well. Knocked out 18 miles this week.

Had my parents and aunt from out of town over today to celebrate a belated Mother's Day, good food and great times. Ended up playing Yahtzee and holy chit hilarity ensued. The Ham fam is a humerus one.

[Fiction2Fitness]

*bench envies*

You sure do go ham. And all that running too.

I need to clean but have been lazy. Though I haven't used those mr clean erasers since college. Are they any better? I found them not useful at all back then but was trying to get drawing charcoal smudges off the white walls of the dorm room. Didn't work. But they might be handy for other things.

[mom2sethc]

Awesome run!!! You got me beat this weekend, I only ran 6 miles on Sunday. Glad the water belt worked for you! I love mine! I have an older version that is made of all elastic, so I push it down onto my hips instead of my waist.

[Partyrocking]

Ham Family Fun, sounds like a roaring time.

I've never played Yahtzee before. I have no idea what it is.

[thehobbes]

*bench envies*

You sure do go ham. And all that running too.

I need to clean but have been lazy. Though I haven't used those mr clean erasers since college. Are they any better? I found them not useful at all back then but was trying to get drawing charcoal smudges off the white walls of the dorm room. Didn't work. But they might be handy for other things.

Oh man, they are AWESOME!! I run across weird stuff and scrub and scrub with soap or cleaner and it does nothing, but Magic Erasers take care of it in an instant! If somebody spills a sticky drink, or a spider got smashed on the wall, or you have some wicked water spots on stainless steel - it makes everything beautiful again. I have no experience with charcoal though.

Awesome run!!! You got me beat this weekend, I only ran 6 miles on Sunday. Glad the water belt worked for you! I love mine! I have an older version that is made of all elastic, so I push it down onto my hips instead of my waist.

Whoooo I'm a real runner now! Yeah that thing is genius.

Ham Family Fun, sounds like a roaring time.

I've never played Yahtzee before. I have no idea what it is.

Indeed it was! Yahtzee is a game involving dice, math, and copious amounts of cursing.


Workout coming up...

[thehobbes]

DL/SQUATS/LUNGES

SUPPS:
PRE: Jack3d 2 scoops
INTRA: none
POST: ON Protein 2 scoops

LOCATION: Home gym
BW: 150

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

BACK:
DL:
135x8
185x5
*Versa Grips
225x3
*belt
250x3
270x1
280x1

LEGS:
Squats:
45x12
95x8
135x6
165x4
*belt
195x3
210x3
225x3
235x1
185x10 oh Brosiden have mercy on my soul!

DB Lunges:
25s x 15
25s x 15
25s x 15

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


Great leg day! Went a bit heavier on squats than I have been lately, and then that back off set, oh man! There are a bunch of races coming up on the holiday weekend and it's supposed to rain bwah ha ha, so I signed up for a 5+ miler on Sunday. It's supposed to rain and storm all day. The tech shirt for that one is pretty cool as well. Bring it on!!

I got a US Commerce census letter in the mail that has you go online for a "mandatory" survey. I've had things like that before and it takes maybe 10 minutes, no big deal. I got into this one and honestly I don't understand wtf they're asking in some of the questions. I reread the letter and this thing says it should take me between 42 minutes and 5 1/2 HOURS to complete. I thought ok someone is fukking with me, this can't be a real thing. Looked it up, it indeed is a real thing. I don't remember doing this one before (it's for businesses and yes I have a small business, and says it happens every 5 years but I know I didn't do this 5 years ago.) I'll give this another try tomorrow and get out my calculator. They're asking about numbers from a year and a half ago so that should be a joy to go back and add all that up. If I disappear it's because I put a comma in the wrong place and they arrested me.

[thehobbes]

AMRAP BP/SHOULDERS/TRI/RUN

SUPPS:
PRE: Jack3d 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 Bench Press:
45x12
75x10
105x31 *rep PR, HELL YEAH!!! vid
105x23
85x30

strong, clean reps, knocked out the first 27 fast, after that squeaking out a few more is easy stuff



SHOULDERS:
DB Shoulder Press:
35s x 13
40s x 7
40s x 7
35s x 12
30s x 12

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

TRI:
Tricep Rope Pushdowns:
30x11
30x10
20x17

CARDIO:
Running
Distance: 4.00 miles
Time: 42:23
Avg HR: 142
Peak HR: 158
*75 degrees and sunny, did a furious sprint-waddle the last 1/3 mile

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


YEAHHHH!!! I finally got past 30 reps on my 105 bp, 31 baby!!! I went into that very confident and knew I could bust through that wall like the Koolaide man robbing a bank. Bring on 32 and beyond mo-fos! (And I have been checking every day for bench/run races to get posted, arrgghhhh, I hope I see something soon!)

[shesprints]

Yay rep PR!

There are usually more races in the summertime, so I'd check again in a month or so. Not sure if you'll like racing in the summer heat, but 5ks aren't too bad. Over quickly, at least.

[thehobbes]

Yay rep PR!

There are usually more races in the summertime, so I'd check again in a month or so. Not sure if you'll like racing in the summer heat, but 5ks aren't too bad. Over quickly, at least.

I love racing in the summer heat! I need some 5ks with a bench press for reps portion so I can DOMINATE, bwah ha ha!

[thehobbes]

RUN

CARDIO:
Running:
Distance: 3.6 miles
Time: 43:49
Avg HR: 135
Peak HR: 156
*75 degrees and sunny, trail run, ran up the Fort Hill stairs TWICE during this


Sweaty, muddy run, and those stairs are still I legit ran up them twice! Everything is really muddy right now because we had a storm yesterday. I thought we were having a tornado yesterday, srs. The wind was crazy, plus rain/hail/lightning/black sky. I checked the local channels because I assume they have to tell me if we're having a tornado, but they didn't say anything. I figured it must be fine then, but the house sounds like it's going to get picked up.

[LunaLifts]

Killing that leg day! Damn! That 185 x 10 had to be brutal.
'Grats on the rep PR

[anandagirl]

Beastly, srs. 31 rep on bench. I can't wait to see you DOMINATE that race. and 10 reps on squats.....

[thehobbes]

Killing that leg day! Damn! That 185 x 10 had to be brutal.
'Grats on the rep PR

Thanks Luna! Glutes are still mad about that to this day.

Beastly, srs. 31 rep on bench. I can't wait to see you DOMINATE that race. and 10 reps on squats.....

Bwah ha ha, I shall be victorious like Rocky RARRWWW! Those squats were hard, would do again!


Workout coming up...

[thehobbes]

BACK/BICEPS

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

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 7
bw x 6
bw x 5
bw x 5
*total of 43

DB Rows:
60s x 10
70s x 8
80s x 5
80s x 5
70s x 9
70s x 8
*usually don't go up to 80s but couldn't find the 75s the whole session srs

HS Row:
1pps x 10
2pps x 10
2.5pps x 6
2.5pps x 5
100lb ps x 10
2pps x 10

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

Cybex Low Cable Rows:
block 8 x 11
block 7 x 11
block 6 x 15

Face Pulls:
42.5 x 20
50 x 13
57.5 x 11
50 x 13

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

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


Excellent Back Day! Blasted pull ups, went heavier on db rows and got more reps than usual on curls. Starving today, scarfed down 1000 calories on my way to the gym. Currently eating about 2700 a day and maintaining wt fine. I'm at 18,000 steps today and it's a non running day, urrgghh! Planning on doing my long run tomorrow and going for 8 miles as long as I have time tomorrow night. It's supposed to be 85 and sunny so I'm bringing the water belt, and I'll go slow (actually ALL my runs are slow lmao.)

[anandagirl]

WTF came and stole your 75's???

I need a more active job LOL

[Fiction2Fitness]

The dbs are always hard to find, though I dont' need that heavy and the heavier ones are less used at the gym currently. I just need 17.5-25 but can not find them most of the time. Quite a nuisance.


Still can't imagine benching 30+ times. Just 12 reps at 55 was blah.

[shesprints]

Yeah hammy, I maintain around 2500-2800 myself depending on the day, walking cities ftw.

I admire that you always take the time for stretching and prehab. That's good time management right there and I should take your example srs. Also I wish you could come into my gym and just shock and awe all the guys there... I legit have never seen a dude curling more than 35s I think lmao.

[thehobbes]

WTF came and stole your 75's???

Wolves, I assume.

I need a more active job LOL

Do a cut and it's on easy mode, bwah ha ha I was eating 2300 a day and dropping a lb a week.

The dbs are always hard to find, though I dont' need that heavy and the heavier ones are less used at the gym currently. I just need 17.5-25 but can not find them most of the time. Quite a nuisance.

That's annoying, I always wonder what people are using them for. You'd think you would see somebody IN the db area doing something, but no, they migrate halfway across the gym.

Still can't imagine benching 30+ times. Just 12 reps at 55 was blah.

It's pretty brutal.

Yeah hammy, I maintain around 2500-2800 myself depending on the day, walking cities ftw.

Fistbump! Time to feast!

I admire that you always take the time for stretching and prehab. That's good time management right there and I should take your example srs. Also I wish you could come into my gym and just shock and awe all the guys there... I legit have never seen a dude curling more than 35s I think lmao.

Oh yes that is very important. I try my best to do everything I can fit in to avoid injuries. I even have special stretches I do right when I wake up and before bed, got an alarm on my phone that reminds me. AND I do a dynamic warmup before running and 15min of stretching after (I'm honestly too lazy to write it out on here every time lol.)

Jeez you must have some skinny little guys at your gym, would pick up the gym curling 20s, curl him curling 20s, and declare myself the Curl Master.


Run coming up...

[thehobbes]

RUN

CARDIO:
Running:
Distance: 8.00 miles
Time: 1:30:50
Avg HR: 143
Peak HR: 158
*86 degrees and sunny, paved path of sweaty victory


Run felt good! Easier than expected in 86 degree weather. I took my water belt and that helped a lot. I bring a cooler with water and Gatorade too, always slam a Gatorade and couple of waters right after for long runs. Do they make anything like Gatorade but without all the sugar? I crave the salt but man that's a chit load of sugar in like 30 seconds! Also I was disappointed that normal sized ice cubes do not fit in my water belt bottles. I Amazoned an ice tray that makes little cubes so that should take care of that problem.

Oh and I somehow got tree sap on my arm! It didn't come off in the shower so now small objects are sticking to my arm.

CLIFFS:
-ran 8 sweaty miles
-complained about sugar, ice cubes, and sap

[anandagirl]

Yes, they make 40 calorie gatorade (or close to it) and powerade has a zero calorie version

http://gatorade.ca/products/g2/#

[thehobbes]

Yes, they make 40 calorie gatorade (or close to it) and powerade has a zero calorie version

http://gatorade.ca/products/g2/#

Added to the shopping list! Wow haven't thought about Powerade since high school, I think I liked that more than Gatorade.

[thehobbes]

CHEST/TRI

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

LOCATION: Home gym
BW: 150

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

CHEST:
Bench Press:
45x15
95x12
135x6
155x4
170x3 vid
*wrist wraps
175x1
180x1
175x1
160x6
160x5
*remove wraps
150x10 damnnnn, where did that come from?
135x17 *tied Rep PR!* vid
135x14
105x25

was going for two but it was too easy!


lifetime tied rep PR, been trying to hit this again for a while



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

TRI:
Tricep Rope Pushdowns:
30x11
30x10
20x16

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 30min
-LAX/Spike glute rolling 10min
-Foam Rolling with Spike on wall 5min


Wow, awesome bench day! The 150x10 may also be a tied rep PR, not sure. I'm getting better at the grueling high rep work! I'll try to hit 135x20 with practice.

The 5.25 mile race (lol odd amount I know!) is tomorrow. I picked up my number and shirt today. It's like 40 minutes away but I've never been to this city so I wanted to make sure I knew where I was going, find where the starting line is set up, find the porta potties, and scope out parking. I'm glad I did because there is almost no parking in the city with the Memorial festival going on this weekend. I found some big retail lots 1/2 mile away which should be fine, and I'll go early. They say this event has 2,000 runners. The race shirt is the tits - a tech shirt in military green HNNGGG! It was supposed to rain tomorrow which I was excited about, but damnit my weather app changed it to sun last minute! We'll see what happens, I really want to catch a race or two this year in the pouring rain, it's so fun to run in.

Also, AWOL Nation, holy chit, aside from the two songs everyone knows I didn't know they had anything else good. Grabbed all 3 albums and have been listening to nothing but that for 2 months, srs, those guys are good.