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

[thehobbes]

SQUAT/DL

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

LOCATION: Home gym
BODY WEIGHT: 158

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

LEGS:
Squat:
45x12
95x10
135x5
165x3
*belt
200x3
220x3
240x3
250x1
255x1
245x1

BACK:
DL:
135x8
185x5
*Versa Grips
225x4
*belt
245x3
260x2
270x1

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


Squats felt really smooth today, managed to put up somewhat heavy wt on the DL right after too. Had my doc appointment today with my new PCP, holy crap I finally found a great doctor! She spent a good 30 minutes talking to me and answering all my questions (I usually get like 4 minutes with some old guy doc who doesn't even listen.) I told her about being sick AF for 3 months with that horrible cough of death. She said I possibly had some form of pneumonia with it being so bad/long and it went misdiagnosed by urgent care. She's aware of it and said call them asap if that's ever happening again because there are a lot of things they can do to take care of that. Also it was really cool to not get lectured about the supplements I wrote down that I take, she just asked me about each one and noted what I take. Was told I have a lot of muscle mass and am perfectly fine with weight and BMI which made my day srs. And giggled like an 8 yr old from somebody feeling up my shirtless armpits cause I am me lmao. They said all my numbers are good and healthy so I'm happy about that. Blood pressure of peace 115/65, hell yeah man, wonder if I can beat that in another year's time from all the running? Come at me cardio, we're cranking this bish up a notch!

[SophieM]

Glad you found a good PCP. Those are priceless!

[adriannec]

In to say I was perusing your hamtoons! OMG, need a hamtank. Wish list created, check.

Congrats on the PCP and finding a keeper. That's 90% of the freaking battle right there. Mine have all been nightmares the past few years. I'm hoping the next one I pick (yay for changing insurance) is better. Couldn't get much worse at this point. Knock wood, KNOCK wood!

[anandagirl]

That sounds like an awesome doc appt!!!! Yay for a cool doctor

And nice squats!!!

[mom2sethc]

Awesome about the doc and the healthy check up! No doubt about the eating though, with running and lifting, I eat more than my husband!

[BubsNBean]

Healthy Ham is healthy! Good to hear!

[thehobbes]

Glad you found a good PCP. Those are priceless!

Yeah sure is, would be totally comfortable with going to her if I accidentally sliced off my finger chopping carrots or if I had some weird thing on my ass.

In to say I was perusing your hamtoons! OMG, need a hamtank. Wish list created, check.

Yessss, hamtank FTW, rock it girl!

Congrats on the PCP and finding a keeper. That's 90% of the freaking battle right there. Mine have all been nightmares the past few years. I'm hoping the next one I pick (yay for changing insurance) is better. Couldn't get much worse at this point. Knock wood, KNOCK wood!

Oh yeah I've had some crappy ones. Sorry you're having trouble with that currently, I hope you find a good one! I hate going to docs who's response to everything is "I don't know, see if it just goes away." LMAO that's what I did already, that's why I'm coming to YOU. Get creative, think of something to at least improve whatever is going on instead of no action plan at all!

That sounds like an awesome doc appt!!!! Yay for a cool doctor

And nice squats!!!

Thanks!

Awesome about the doc and the healthy check up! No doubt about the eating though, with running and lifting, I eat more than my husband!

Haha trying to eat enough steadily through the day so I don't have to cram in 3k cals at night. First world athlete problems of peace.

Healthy Ham is healthy! Good to hear!

Workout coming up...

[thehobbes]

CHEST/TRI/RUN

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

LOCATION: Home gym
BODY WEIGHT: 158

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

CHEST:
Bench Press:
45x12
75x10
105x7
135x3
155x3
170x1
*add wrist wraps
170x1 (crap, forgot to add more plates!)
175x1
175x1
165x3
165x3
*remove wraps
150x7
137.5x13

TRI:
CGBP:
*wrist wraps on all
95x10
115x10
135x7
150x4

CARDIO:
Running with Fitness Course:
Distance: 1.65 miles
Time: 20:38
Avg HR: 140
Peak HR: 156
*19 degrees out and icy, had to improvise because there was a big work truck blocking part of the path due to fallen trees, cut through some forest to get around and popped back onto the fitness course trail

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


Solid bench press day, those 165s back off sets are coming along well! Didn't go HAM on cgbp because I just did that lift 2 days ago also. Run was challenging due to weather and those guys clearing trees in the middle of the course. Cold as Satan's balls in a meat freezer today.

[SophieM]

Seriously impressed by your running in this cold.

[LunaLifts]

LOL. I suppose this is when it's good when people DON'T have both a dog and a cat. Because you'd be chasing the cat around the house for three hours to rub coconut oil on it's butt, and then the dog would just pin the cat down and lick it off five seconds later.

Lol! Omg.

Had my doc appointment today with my new PCP, holy crap I finally found a great doctor!

Awesome! I had a good doctor since I was a wee lass, then she stopped working in the town I go to, and I got another doctor that happened to be great. She was all pleased about my lifting, and when I first saw her I had a small list (like 3 or 4 things) of minor concerns I had wrote down because I kept forgetting to tell my other doc. She patiently listened to, and addressed everything, I felt bad rattling off so much, but she didn't seem to mind at all.

Now she's left the place I go to as well, and I'm meeting a new dr in April. At least the last one I meet once during a walk-in, this time I have no idea what to expect. Fingers crossed.

[astronut96]

Very nice finding a doc that you like and understands the lifting lifestyle! And excellent blood pressure of peace! My entire family has high blood pressure and I've always been proud that mine borders on low, but as I've gotten older it has started creeping up, so there's yet another reason I need to work on my conditioning.

Awesome lifting as usual! Heavy squats and DLs back to back - truly inspiring! Seriously, you are so dedicated and consistent - there is not much that throws you off your stride and it really does make me want to work harder.

Somehow I missed the Hamtoons! Will have to go back and find them!

[thehobbes]

Seriously impressed by your running in this cold.

Thanks, it must be done!

Awesome! I had a good doctor since I was a wee lass, then she stopped working in the town I go to, and I got another doctor that happened to be great. She was all pleased about my lifting, and when I first saw her I had a small list (like 3 or 4 things) of minor concerns I had wrote down because I kept forgetting to tell my other doc. She patiently listened to, and addressed everything, I felt bad rattling off so much, but she didn't seem to mind at all.

Now she's left the place I go to as well, and I'm meeting a new dr in April. At least the last one I meet once during a walk-in, this time I have no idea what to expect. Fingers crossed.

Indeed it is hard to find good ones who will listen and answer all the little and sometimes odd questions. Good luck with the new one! When I found this one I made sure she was the same age as me so at least she won't retire anytime soon, have had one move out of town before though.

Very nice finding a doc that you like and understands the lifting lifestyle! And excellent blood pressure of peace! My entire family has high blood pressure and I've always been proud that mine borders on low, but as I've gotten older it has started creeping up, so there's yet another reason I need to work on my conditioning.

So happy to find her! Yeah I'm trying my ass off. My family has a lot of terrible medical stuff going on, in part due to lack of exercise and healthy diet, and due to a lot of them being big time smokers and drinkers. My parents at least do not smoke. But some of the things medically going on with family members scares me big time into happily getting my ass on the running trail and sitting here eating my fruits and veggies. Life looks hard as fuk when your health is poor.

Awesome lifting as usual! Heavy squats and DLs back to back - truly inspiring! Seriously, you are so dedicated and consistent - there is not much that throws you off your stride and it really does make me want to work harder.

Thanks! Yep, I try to work with the free time I can find available to fit all my stuff in. There were a couple days this week I was at work 14hrs, srs, but still fit in my running and workouts.

Somehow I missed the Hamtoons! Will have to go back and find them!

There's a link in my signature.


Run coming up...

[thehobbes]

RUN

CARDIO:
Running with Fitness Course
Distance: 1.61 miles
Time: 19:54
Avg HR: 140
Peak HR: 157


Good run, cold and icy though! Went out to the trail early to run, then headed out of town to hang out with the Ham Fam today. My dad was very happy to see me and epic food was had.

I got my parents a Roku for Christmas and they said they did not attempt to hook that up yet so asked me to. When I hooked mine up it at my place it took me like 5 minutes to get up and running, it's a really easy process. Well is *should* be an easy process as long as you know your wireless network password, le sigh. So yeah my dad had no idea what a wireless network was and no idea a password existed for it. Fun times, he had a bunch of ATT stuff written down that may or may not be of importance to said situation, some looked like they could be a password. Anyways after trying a bunch of stuff he had written down I eventually cracked the code (he did indeed have his password written down although was randomly making some of the letter characters capital or lowercase when they should not be, also had some curious digits that he did not know if they were supposed to mean "L" or "1.") I got the right combo eventually and then wrote down his password very clearly on paper so he could hang it on the fridge next time we need to hook something up, AND I wrote it down in the notepad on my phone just in case.

Now they are streaming Netflix and are amazed AF that you can even do that, lulz, got my mom starting Orange is the New Black.

Seriously people, write down your wireless network password and keep it on your fridge. I've done that for years, stick that thing right between the Papa Johns number and the fire dept.

[lschepis]

Funny old ppl story there Ham....yep u can include me. I have Netflix, Apple TV, Amazon Fire...wouldn't even know how to find a movie. BUT my passwords are on the wall in the pantry, I'm ready just in case.

Would be cool as heck to find a GP sports doctor. The one I had back in Pittsburgh before I moved would give me the evil eye and ask me if I was doing that lifting stuff again. Never mind that she was my age and looked like Eleanor Roosevelt!

[SophieM]

Gotta love teaching people to use technology.

[thehobbes]

Funny old ppl story there Ham....yep u can include me. I have Netflix, Apple TV, Amazon Fire...wouldn't even know how to find a movie. BUT my passwords are on the wall in the pantry, I'm ready just in case.

At least you have your passwords. Without those you can't get anything hooked up.

Would be cool as heck to find a GP sports doctor. The one I had back in Pittsburgh before I moved would give me the evil eye and ask me if I was doing that lifting stuff again. Never mind that she was my age and looked like Eleanor Roosevelt!

So strange, you'd think docs would be thrilled that a person was doing ANY kind of exercise and want to encourage that. LMAO at Eleanor Roosevelt!

Gotta love teaching people to use technology.

Yeah and my parents never are open to learning much of anything about it. They just say it's stupid or oh I HATE technology. My mom has a Jitterbug phone. She is not open to getting a normal cell phone and doesn't even like the home phone since my parents got rid of the rotary phone (that was there still when I was even in college!) If she calls me on her Jitterbug and leaves a voice mail she immediately shuts her phone back off so I can't really return her call, sigh.


Workout coming up...

[thehobbes]

SQUAT/RUN

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

LOCATION: Home gym
BODY WEIGHT: 157

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

LEGS:
Squat:
45x12
95x10
135x5
165x3
*belt
200x3
220x3
240x3 *vid
250x1
260x1

squats were moving pretty smoothly today



CARDIO:
Running with Fitness Course:
Distance: 1.55 miles
Time: 19:29
Avg HR: 140
Peak HR: 160
*35 degrees and sunny yeahhhhh!

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


Solid squats, just did them Thurs too so I did a quick session of them today. I usually run two days on and one day off but it was warm and sunny (for Feb lulz) so I couldn't pass that up. The snow on the trails is mostly melted now.

May everyone have a week filled with rows, carrots, and determination!

[SophieM]

It's going to be really warm for a couple days. Don't get overheated on your run!

[LunaLifts]

I got my parents a Roku for Christmas

I thought this said Goku, and I was like "damn, Hobbes parents are pretty awesome." >.<

Nice squatting, impressive numbers. Still gotta reach the one plate club, but someday I'd like to reach two... if possible for my general weight range. lol.

[BubsNBean]

Man, I'm going to be one of those old people, I already know it. Hubz gets frustrated with me as it is (in my defense, he's a techie).

[thehobbes]

It's going to be really warm for a couple days. Don't get overheated on your run!

Gonna be t-shirts and compression pants.

I thought this said Goku, and I was like "damn, Hobbes parents are pretty awesome." >.<

Lol!!

Nice squatting, impressive numbers. Still gotta reach the one plate club, but someday I'd like to reach two... if possible for my general weight range. lol.

Oh yeah, saw a vid of a woman squatting like 5 plates and she weighed 103, it is very possible, you'll get it.

Man, I'm going to be one of those old people, I already know it. Hubz gets frustrated with me as it is (in my defense, he's a techie).

Noooo!!! That's like my dad, I get him a GPS so he can find stuff easier. He gets lost. I'm like well what about the GPS? "Oh, I left it at home." ...............ughhhh! He a lot of time doesn't even carry his cell phone which blows my mind. I take mine even when I'm running in case something happens like I break my ankle. I can call the firemen to carry me out of the woods on one of those glorious chariot contraptions kings ride around in. At least I assume that's what the firemen would do for broken ankle time.


Workout coming up...

[thehobbes]

BACK/BICEPS

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

LOCATION: LTF
BODY WEIGHT: 158

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

BACK:
Pull Ups:
bw x 5
bw x 5
bw x 5
bw x 5
bw x 5
bw x 5
bw x 5
bw x 5
*yeahhhh these are so easy with light gazelle Ham of peace!

DB Rows:
60s x 10
65s x 8
70s x 7
75s x 6
65s x 9

Lat Pulldown:
100x10
115x9
115x8
130x8
145x5
130x7

HS Row:
1pps x 10
2pps x 9
105lbps x 8
105lbps x 7
2pps x 8

Face Pulls:
35 x 20
42.5 x 15
50 x 11
42.5 x 15

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

BICEPS:
DB Curls:
30s x 15
30s x 13
25s 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


Back and biceps of death and destruction! DB rows went well, pull ups are way easier than they used to be with the lighter body weight. I could probably keep up with sets of 6 or 7 throughout that whole thing at this point.

I accidentally learned about this fitness test called the Pacer Test they apparently do in grade schools and HS. We never did those, and thinking back I don't even think we had gym class in HS. Watched some vids, man that looks AWESOME! Srs, running back and forth on the basketball court in timed intervals and each level progressively gets faster, mirin' hard. I really want to try it. I found some vids of people setting that up on some grass somewhere and playing the interval commands from their phone. People look like they're dying by the end of it, looks badass!

Also I got this awesome insulated travel cup for Xmas and it's great for tea but had a big sticker that said Do Not Put in Dishwasher! So I tore off the sticker and put it in the dishwasher (because come on, I'm not a cave woman who's gonna go down to the creek to wash dishes), and it did not melt or catch fire! So that was a bonus today.

[SophieM]

I need to make more of an effort to get my pulls ups/chin ups back. I could do them a couple years ago, but then stopped. Yup, no where close now!

[thehobbes]

I need to make more of an effort to get my pulls ups/chin ups back. I could do them a couple years ago, but then stopped. Yup, no where close now!

Yeah that's one of those things that you gotta do a couple times a week for it to keep going smoothly.


Workout coming up...

[thehobbes]

SHOULDERS/RUN

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

LOCATION: Home gym
BODY WEIGHT: 159

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

SHOULDERS:
Push Press:
*wrist wraps and elbow sleeves on all
45x8
65x8
85x8
105x4 (vid)
115x1
120x1
115x1




DB Shoulder Press:
35s x 13
40s x 9
45s x 5
40s x 8

TRI:
CGBP:
*wrist wraps and elbow sleeves on all
45x10
95x10
115x10
135x8
150x5 (vid)

may be a rep PR, not sure



CARDIO:
Running:
Distance: 2.48 miles
Time: 27:13
Avg HR: 150
Peak HR: 166
*very rainy and warm, park was flooded out on the trails, ran on the bike path

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


Excellent shoulder day, finally hit a 120 rep on PP again. Shoulder press and cg was a little bit stronger than usual. The run in the rain was great, the humidity and warm air makes it so much easier to breathe! I would go HAM running in a rainforest.

[itsagoodday]

Also I got this awesome insulated travel cup for Xmas and it's great for tea but had a big sticker that said Do Not Put in Dishwasher! So I tore off the sticker and put it in the dishwasher (because come on, I'm not a cave woman who's gonna go down to the creek to wash dishes), and it did not melt or catch fire! So that was a bonus today.

Rebel

My mom used to pay no attention to Do Not Microwave labels on things. One day she put a jar of peanut butter in the microwave that still had remnants of the aluminum seal on the top. Oh yeah, spectacular lightning bolts inside microwave while I hauled @ss across the room to turn it off. This is why we can't have nice things

And no, I have no idea why she wanted to microwave a jar of peanut butter in the first place lol.

Great job on hitting the 120 PP again!

[Tpocalicious]

1) Awesome push presses, Ham!!
2) ZOMG was that He-Man I spotted in the corner of your video??? Your cred just went up like ten thousand points!

[lschepis]

I totally crack up when you watch a YouTube video and what appears after, "4 Sex Secrets Men Crave " appeared after your CGBP vid and of course I had to check it out. Usually after the squat vids are big ol female butts.

Lots of times when I'm multitasking on my phone or iPad, I think about trying to show my mom how to do this stuff and it would be totally overwhelming and close to impossible like things will be when we get old....wait, damn I'm already there.

Love those red and grey cammos! So it's true the lighter you are the easier it is to do pull-ups huh? I think it's the ultimate test of your back strength or overall strength in general but weird how you can be of the same strength and still your numbers go up and down, mine always have.

[anandagirl]

Nice workouts Hammy!!!

I totally crack up when you watch a YouTube video and what appears after, "4 Sex Secrets Men Crave " appeared after your CGBP vid and of course I had to check it out. Usually after the squat vids are big ol female butts.

I think the next vid is based on your viewing habits

[BubsNBean]

Ham, I missed it somewhere, but what got you to started running?