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

[thehobbes]

CHEST/TRI DAY

SUPPS:
PRE: ANIMAL Rage 2 scoops
INTRA: Con-Cret 1.5 scoops
POST: none

LOCATION: Home gym
BODY WEIGHT: 169

WARMUP:
-Foam Rolling with Spike 5min
-Arm circles of peace
-Cuban Press
-BW squats

CHEST:
Bench Press:
warm up sets
45x12
75x10
105x8
135x5
155x2
170x1

work sets (video for all)
180x1
180x1
180x1
180 miss
175x1
175x1
175x1

back off sets
160x5
150x7
135x10

180 singles, 180 miss, 175 singles



TRI:
CGBP:
*wrist wraps
115x10
125x8
135x6
145x4

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

External Rotations with plates:
10s x 15
10s x 15
10s x 15

CARDIO:
Bike: 30min, Course 1, Level 6, 10 miles

OTHER PREHAB:
-Stretching 30min
-Foam Rolling with Spike on wall 5min


BOOM - this was the best bp day I've ever had. Wasn't sure how many singles I could pull out at 180 so kept doing them til I got a miss. 175 felt pretty easy after that lol. 175 now is like "yeah I got this no matter what for a single easy." Will continue to work on 180 singles. 190 is my current max, feel like I could hit that on a really good day once. I'll work my way up little by little. Really don't want to try a true max day til I think I got at least a 200 in me. Soon.jpg Continually working on slowing down the reps too for a wee pause at the bottom. The 2nd and 3rd 180 looked decent for that today, could do better though, and will do better.

Close grip was pretty good, usually don't go past 135 on that but just felt the urge today.

Got a bunch of cleaning and house chores done today. I've been going through gym clothes like crazy due to working out 6x a week so there's always mega laundry of peace to do. Did mega bathroom cleaning day too and damn is that a giant PITA to REALLY get in the shower and get every inch of that thing clean - there's no space! I'm like doing a partial frog squat on one leg and hanging onto the towel rack from outside with one arm, chit's ridiculous. How people have enjoyable sex in a normal sized shower is beyond me lmao. Anybody have any shortcuts to make shower cleaning easier? I found this spray on stuff on Amazon that you spray in there weekly and it claims you just leave it, no scrubbing or anything, which I'm skeptical of, but hey maybe I'll give it a try. There must be a way!!

Also, new band, first album just came out, discovered them yesterday, VERY much like Linkin Park. This song is probably gonna be my favorite for the next 6 months lol, itunes-ed the whole album and it's incredible.

[Partyrocking]

Serious benching!

I would use some type of foam stuff and let it sit in the shower for a while and then turn on the shower.

You'll probably have to do some scrubbing, but a lot of the work will be out of the way.

[Todayisforme]

Awesome job on the benching!

I do believe I'm going to have to add them to my playlist!

I keep a bottle of "bio clean" in my bathroom, stuff's awesome takes just about everything out and a kid could drink it straight out of the bottle and it wouldn't kill them. I spray the shower a couple minutes before I jump in and just rinse it off while I'm in there. Once a week I give it a scrub with some Mr. Clean and a kitchen sponge.

[thehobbes]

Serious benching!

I would use some type of foam stuff and let it sit in the shower for a while and then turn on the shower.

You'll probably have to do some scrubbing, but a lot of the work will be out of the way.

Thanks PR! Yeah figured there's nothing so magical it would eliminate the scrubbing all together, yes would be perfect if that spray stuff cut down on the amount of scrubbing so it's not a huge event every week.

Awesome job on the benching!

I do believe I'm going to have to add them to my playlist!

I keep a bottle of "bio clean" in my bathroom, stuff's awesome takes just about everything out and a kid could drink it straight out of the bottle and it wouldn't kill them. I spray the shower a couple minutes before I jump in and just rinse it off while I'm in there. Once a week I give it a scrub with some Mr. Clean and a kitchen sponge.

Thanks! That song is one out of a very few that I really liked the first time I heard it, very talented band. Ooo gonna check out the bio clean. I hate using harsh chemicals all the time due to having two herp derp pets that run around everywhere and try to follow me in the bathroom all the time. Sounds like a plan.

[Todayisforme]

Thanks! That song is one out of a very few that I really liked the first time I heard it, very talented band. Ooo gonna check out the bio clean. I hate using harsh chemicals all the time due to having two herp derp pets that run around everywhere and try to follow me in the bathroom all the time. Sounds like a plan.

this is it... sorry spelled it wrong
http://www.amazon.com/Biokleen-Bac-O...T10M0V3N3QA8DR

They've got lots of different products. I started using this one years ago when my kids were small because they're boys and there was spills on an hourly basis, we had pets and I wanted to make sure nothing I was cleaning with would hurt them. Really I probably don't have to clean the shower with Mr. Clean at all. I've used it to take crayon off walls and permanent marker off carpet too... it's really quite amazing. I think they have an all-purpose and maybe even a bathroom cleaner, I haven't tried them.

[SophieM]

Hey ladies, there is a great promo going on in the Company Promo section to win some PWO and lifting straps. Go here:

http://forum.bodybuilding.com/showth...hp?t=170916421

They're looking for some more entries, post a pic or vid of you being bad ass in the gym to win. It's going on for about 5 more days.

Does this have to be recent? LOL.

[thehobbes]

this is it... sorry spelled it wrong
http://www.amazon.com/Biokleen-Bac-O...T10M0V3N3QA8DR

They've got lots of different products. I started using this one years ago when my kids were small because they're boys and there was spills on an hourly basis, we had pets and I wanted to make sure nothing I was cleaning with would hurt them. Really I probably don't have to clean the shower with Mr. Clean at all. I've used it to take crayon off walls and permanent marker off carpet too... it's really quite amazing. I think they have an all-purpose and maybe even a bathroom cleaner, I haven't tried them.

Sweet! Yep found the Biokleen bathroom cleaner on there, reviews claim it keeps soap scum away as long as you apply it when clean in the first place. Lol'd at spills on an hourly basis, awww.

Does this have to be recent? LOL.

Nope you can post pics/vids or stories from whenever.

[Lou1se]

Wow! You were totally on fire that session. Killer effort on benches Ham! thumbsup.jpg

[Echo814]

I told you about that band a couple pages back! I really enjoy their music, Sirius XM plays them a lot.

Boom, Ham brings the bench and ham went every where!

[thehobbes]

Wow! You were totally on fire that session. Killer effort on benches Ham! thumbsup.jpg

Thanks Lou1se!

I told you about that band a couple pages back! I really enjoy their music, Sirius XM plays them a lot.

Whatttt, did you? Crap dunno why I didn't realize that haha.
EDIT: Found it! 2/28, holy ham why did I never follow up on that. Exactly as described - much like LP and Hollywood Undead.

Boom, Ham brings the bench and ham went every where!

Das it mane.

[VO2Maxima]

Strong benching. Ayyyye singles!

Do people actually have enjoyable sex in the shower? I thought it was just people who really, really want to have sex during their period and don't want to make as much of a mess.

[stingray72]

Strong benching. Ayyyye singles!

Do people actually have enjoyable sex in the shower? I thought it was just people who really, really want to have sex during their period and don't want to make as much of a mess.

Hmm enjoyable you have a point it is an odd place for it overall. But um the period comment just ruins the flow of the previous question Haha.

[thehobbes]

Strong benching. Ayyyye singles!

Hell yeah!

Do people actually have enjoyable sex in the shower? I thought it was just people who really, really want to have sex during their period and don't want to make as much of a mess.

Ugh, well if you had a bigger shower to work with or smaller people that would help.

Hmm enjoyable you have a point it is an odd place for it overall. But um the period comment just ruins the flow of the previous question Haha.

What have I done, brb bumping workout part of my post to move on from this, lol.

[thehobbes]

CHEST/TRI DAY

SUPPS:
PRE: ANIMAL Rage 2 scoops
INTRA: Con-Cret 1.5 scoops
POST: none

LOCATION: Home gym
BODY WEIGHT: 169

WARMUP:
-Foam Rolling with Spike 5min
-Arm circles of peace
-Cuban Press
-BW squats

CHEST:
Bench Press:
warm up sets
45x12
75x10
105x8
135x5
155x2
170x1

work sets (video for all)
180x1
180x1
180x1
180 miss
175x1
175x1
175x1

back off sets
160x5
150x7
135x10

180 singles, 180 miss, 175 singles



TRI:
CGBP:
*wrist wraps
115x10
125x8
135x6
145x4

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

External Rotations with plates:
10s x 15
10s x 15
10s x 15

CARDIO:
Bike: 30min, Course 1, Level 6, 10 miles

OTHER PREHAB:
-Stretching 30min
-Foam Rolling with Spike on wall 5min


BOOM - this was the best bp day I've ever had. Wasn't sure how many singles I could pull out at 180 so kept doing them til I got a miss. 175 felt pretty easy after that lol. 175 now is like "yeah I got this no matter what for a single easy." Will continue to work on 180 singles. 190 is my current max, feel like I could hit that on a really good day once. I'll work my way up little by little. Really don't want to try a true max day til I think I got at least a 200 in me. Soon.jpg Continually working on slowing down the reps too for a wee pause at the bottom. The 2nd and 3rd 180 looked decent for that today, could do better though, and will do better.

Close grip was pretty good, usually don't go past 135 on that but just felt the urge today.

[VO2Maxima]

What have I done, brb bumping workout part of my post to move on from this, lol.

I'll rescue the thread.

[thehobbes]

^^^You're like a fire extinguisher Maxima, in case of emergency break glass.

[thehobbes]

Official Sunday Weigh In!

168.6

Hell yeah!! Down a little over a lb this week. Lifts have been up and still steadily losing wt 3 mths into cut, feel my glaze!

[Todayisforme]

Sweet! Yep found the Biokleen bathroom cleaner on there, reviews claim it keeps soap scum away as long as you apply it when clean in the first place. Lol'd at spills on an hourly basis, awww.

It's really good stuff... works awesome for pet accidents too - had two puppies when I first started using it! If you've got somewhere to store it, buy it by the case - takes a while to go through it but I found it is a little cheaper.

Nope you can post pics/vids or stories from whenever.

I need vid/pic help!!! What are you using for vids/pics? How do you set up for them? I workout alone so I don't have someone to ask to do it. Is it better to take them from the side, front or back (squats would just end up a giant pic of my ass - please don't tell me the back lol). I'd like to get some feedback, if I have an idea of where to set up from it would help to find a space to position my phone.

Official Sunday Weigh In!

168.6

Hell yeah!! Down a little over a lb this week. Lifts have been up and still steadily losing wt 3 mths into cut, feel my glaze!

Awesome!!! Congrats!!!

[thehobbes]

It's really good stuff... works awesome for pet accidents too - had two puppies when I first started using it! If you've got somewhere to store it, buy it by the case - takes a while to go through it but I found it is a little cheaper.

Pet accidents of peace, mine usually involve someone somehow stepping in bbq sauce and then running amuck.

I need vid/pic help!!! What are you using for vids/pics? How do you set up for them? I workout alone so I don't have someone to ask to do it. Is it better to take them from the side, front or back (squats would just end up a giant pic of my ass - please don't tell me the back lol). I'd like to get some feedback, if I have an idea of where to set up from it would help to find a space to position my phone.

Pics - iphone or digital camera with a timer, vids - video cam or iphone. In a commercial gym it'll be easier to just prop up your phone for vids. I'd set it on an empty bench or box to get some height and prop it up by leaning it against something solid. (If you don't have a tripod a really handy thing to get is a Gorilla Pod, you can attach it to whatever device and it has little legs to grab on any items and kinda hang if off of that.) Squats are always better to take at about a 7 o'clock angle if you're facing 12 o'clock (so you can see depth and what your back is doing.) You can film squats from like a 10 o'clock position but you won't be able to see how your depth or form is really. Bench doesn't matter a whole lot as long as you can see the bar touching the chest, with DL most people film the front but I film the back so I can see my ass/back and for space reasons. And then to post pics/vids I use photobucket and youtube.

Awesome!!! Congrats!!!

Thanks!

[VO2Maxima]

I need vid/pic help!!! What are you using for vids/pics? How do you set up for them? I workout alone so I don't have someone to ask to do it. Is it better to take them from the side, front or back (squats would just end up a giant pic of my ass - please don't tell me the back lol). I'd like to get some feedback, if I have an idea of where to set up from it would help to find a space to position my phone.

I just lean my phone up against a water bottle and put it on a box or bench.

Angle depends on what you're looking for. Squat depth and bar path = side at height that your hips would be at at parallel. Squat knee tracking = front. Squat drifting to one side = front and back. Bench ass on bench = side. Bench check where touching chest/pause at chest = Front/side angle. Deadlift I almost always angle, just make sure it's far enough to the side to see when butt rises and check lockout.

[Todayisforme]

Pet accidents of peace, mine usually involve someone somehow stepping in bbq sauce and then running amuck.

Experienced sooo many times! bbq sauce, mustard, honey (also works well to take honey out of long kitty fur), the glass of whatever someone decided to take into the next room without holding it upright!

[/quote]
Pics - iphone or digital camera with a timer, vids - video cam or iphone. In a commercial gym it'll be easier to just prop up your phone for vids. I'd set it on an empty bench or box to get some height and prop it up by leaning it against something solid. (If you don't have a tripod a really handy thing to get is a Gorilla Pod, you can attach it to whatever device and it has little legs to grab on any items and kinda hang if off of that.) Squats are always better to take at about a 7 o'clock angle if you're facing 12 o'clock (so you can see depth and what your back is doing.) You can film squats from like a 10 o'clock position but you won't be able to see how your depth or form is really. Bench doesn't matter a whole lot as long as you can see the bar touching the chest, with DL most people film the front but I film the back so I can see my ass/back and for space reasons. And then to post pics/vids I use photobucket and youtube.
[/QUOTE]

Thanks very much... will check on gorilla pod! If I can locate one think it would work to hang it off one of the uprights on the power rack?

I just lean my phone up against a water bottle and put it on a box or bench.

Angle depends on what you're looking for. Squat depth and bar path = side at height that your hips would be at at parallel. Squat knee tracking = front. Squat drifting to one side = front and back. Bench ass on bench = side. Bench check where touching chest/pause at chest = Front/side angle. Deadlift I almost always angle, just make sure it's far enough to the side to see when butt rises and check lockout.

What's squat drifting? Coming up faster on one side or something else?

[viccles007]

Bench presses of awesomeness Hammie!! You came so close on that rep. Congrats on the weight loss as well! Hehe I love that facial expression pic so much. It captures the moment so well!

[thehobbes]

Experienced sooo many times! bbq sauce, mustard, honey (also works well to take honey out of long kitty fur), the glass of whatever someone decided to take into the next room without holding it upright!

lol

Thanks very much... will check on gorilla pod! If I can locate one think it would work to hang it off one of the uprights on the power rack?

Yeah, that's perfect, it's designed like a big claw that wraps around anything.

What's squat drifting? Coming up faster on one side or something else?

My DL does this sometimes. I end up like a couple inches over to one side and have to keep scooting the bar back over after my set.

Bench presses of awesomeness Hammie!! You came so close on that rep. Congrats on the weight loss as well! Hehe I love that facial expression pic so much. It captures the moment so well!

Thanks! Yeah I was like halfway there ahhhh! I'd rather bail on a rep than struggle too much on it, there's a point of risk that I'm not willing to go to. Lol that's gonna be this year's Christmas card. "I hope your Christmas is UPLIFTING, RARRWWW, ANIMAL!!"


Workout coming up...

[thehobbes]

SQUATS

SUPPS:
PRE: ANIMAL Rage 1.5 scoops
INTRA: Con-Cret 1.5 scoops
POST: none

LOCATION: Home gym
BODY WEIGHT: 168

WARMUP:
-Foam Rolling with Spike 5min
-Arm circles of peace
-BW squats

LEGS:
Squats:
*rehband knee sleeves
45x10
95x8
135x6
*Liquid Grip
165x3
*belt
195x3
225x5 <<<wanted 3 but felt easy so kept going
235x3
245x1
245x1
245x1
235x2
225x3

singles at 245



CARDIO:
Bike: 30min, Course 1, Level 7, 9.7 miles *moved up one difficulty level, man was that hard!!

OTHER PREHAB:
-Stretching 30min
-Foam Rolling with Spike on wall 5min


Squats actually felt good today! The 245s look pretty good I think, they were heavy but not terribly difficult. Current max is 255 but I'm sure I could do a bit more than that at this point, will have to give it shot soon. I really like doing a lot of singles and doubles on my compounds now that I'm getting used to it. It's a lot easier mentally for me personally. If something is below my current max I know yeah of course I can do this for one rep. It's been a very positive way to approach these heavier weights which I rarely incorporated into normal training days before.

[JenSTL4]

LOL...this journal took a weird turn So many LOLs going on lately!!

Awesome benching the other day and squats today! 245 seemed pretty easy for you. Hammie is so strong!! Love your setup for squats! You go in like you're ready to kick some major azz! Maybe I should try that approach

Nice job on increasing the level on the bike. That just sounds brutal!

Congrats on the weight loss too!!

[dreahere]

I wanted to comment on sex in the shower but apparently we've moved on. Hi Hammie Bench Monster!

[thehobbes]

LOL...this journal took a weird turn So many LOLs going on lately!!

Awesome benching the other day and squats today! 245 seemed pretty easy for you. Hammie is so strong!! Love your setup for squats! You go in like you're ready to kick some major azz! Maybe I should try that approach

Nice job on increasing the level on the bike. That just sounds brutal!

Congrats on the weight loss too!!

Yeah we end up going down some interesting roads in here. Thank you! Yes I love doing that little foot stomp haha, BOOM - IT'S ON!! Pleasantly surprised to see that cardio and wt loss is not messing with my strength at all.

I wanted to comment on sex in the shower but apparently we've moved on. Hi Hammie Bench Monster!

Lol well if you have the need to throw some wisdom down be my guest. Hai Drea!


Workout coming up...

[thehobbes]

BACK/BICEPS

SUPPS:
PRE: ANIMAL Rage 1.5 scoops
INTRA: none
POST: Con-Cret 1.5 scoops

LOCATION: Lifetime Fitness
BODY WEIGHT: 168

WARMUP:
-Foam Rolling with Spike 6min
-Arm circles of peace
-BW squats

BACK:
Pull Ups:
bw x 8
bw x 6
bw x 5
bw x 5
bw x 4
bw x 4
wahoo, killed it!

Lat Pulldown:
100x10
115x8
130x7
140x5
140x5
130x7

DB Rows:
55s x 8
70s x 7
75s x 5
75s x 5
70s x 7
70s x 6
65s x 8
65s x 8
*wt and rep increases

HS Rows:
1pps x 7
2pps x 7
2pps x 7
2pps x 6
2pps x 6
1.5pps x 9
*rep increases

Face Pulls:
35 x 15
50 x 11
57.5 x 8
57.5 x 7
50 x 9
50 x 8
35 x 11 (with pause)
35 x 11 (with pause)

BICEPS:
DB Curls:
22.5s x 17
25s x 13
25s x 11
22.5s x 12
*rep increases everywhere

OTHER PREHAB:
-Stretching 30min
-Foam Rolling with Spike on wall 5min
-Sauna 15min


Very fun workout! I had a lot of rep increases everywhere. Haven't hit a set of 8 pull ups in probably a year so that was huge. And moved up to the 75s on db rows. Everything is steadily going up.

[Partyrocking]

Good lord, you do about as much back work in one day as I do in a month. Making me feel like I'm a serious slacker.

[VO2Maxima]

What's squat drifting? Coming up faster on one side or something else?

I made up that description, I'm not sure what the name is. Weight shifting over to one side...bar might still come up evenly, but you end up pushing more with one leg. It's usually a compensation.

LOL...this journal took a weird turn So many LOLs going on lately!!

I feel like this journal always has funny stuff in it that makes me laugh.

Really strong squats yesterday, very impressive!