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  1. #5551
    Hammy Hammy Hobbes thehobbes's Avatar
    Join Date: Oct 2008
    Location: United States
    Age: 37
    Posts: 22,014
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    CHEST/TRI/RUN


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

    LOCATION: Home gym
    BW: 152

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

    CHEST:
    45x15
    95x12
    135x7
    155x5
    170x3
    *wrist wraps
    180x1
    175x1
    175x1
    165x3
    165x2
    165x2
    155x7
    135x14

    Pump N Run Practice:
    AMRAP Bench Press: 80lb x 46
    AMRAP EZ Bar Curl: 52.5lb x 29

    Incline BB Bench Press:
    45x10
    95x10
    115x9
    135x5
    145x2
    135x4
    135x3
    135x3

    TRI:
    Tricep Rope Pushdown:
    50x11
    50x10
    50x9

    CARDIO:
    Running:
    Warmup: Dynamic routine

    Distance: 6.00 miles
    Time: 59:17
    Avg HR: 155
    Peak HR: 181
    Elevation Gain: 303'

    OTHER PREHAB:
    -Stretching 15min


    Not a very heavy bp day but more endurance than last week. Practicing doing ez bar curl with my back against a wall, it's how it is in the comp, a little awkward but I'm getting better at it. I fit in a ton of medium runs this week because I missed my long run Monday. Tomorrow is long run day and I'm going to a park I like a little far away. I'm taking Gu Chews to practice doing that as I want to work up to higher mileage long runs where eating during them should help. 13 miles now feels pretty easy, and 5-7 mile runs fly by like nothing.
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

    *Team Amazon* - Sisterhood of Iron
    *Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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  2. #5552
    Hammy Hammy Hobbes thehobbes's Avatar
    Join Date: Oct 2008
    Location: United States
    Age: 37
    Posts: 22,014
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    LONG RUN


    CARDIO:
    Running:
    Warmup: Dynamic routine

    Distance: 11.00 miles
    Time: 1:54:15
    Avg HR: 153
    Peak HR: 184
    Elevation Gain: unknown, Strava is being weird
    *64 degrees and cloudy

    Post: Stretching 15min


    Run felt pretty easy, slowed down the pace and the weather was great. I took some GU Chews with me and ate half a pack one hour in. It's probably not necessary for an 11 miler but it'll help I think when I get into the 15 range so I'm trying to get used to it. They're delicious but they stick to my teeth. I'll have to cut them in half at home and carry them in a ziplock. Didn't cause any big issues though. I also found a new area in that park where I can run about 5 miles out and I pass 4 bathrooms and water fountains, that'll come in handy.

    It's Monday so supposed to be my day off and I was ready for that after what happened last week. Today somebody lost a key that only I had the backup too so I had to make an emergency trip into work. Then had to drop my car off, was expecting oil change and maybe tires, ended up doing oil change, tires, brakes, alignment. But they gave me a spare car for the day so I was able to hit the park while they were working on that. I rampaged the grocery store on my way home and bought all the snacks, and potato wedges from the deli. Calories and ravenous hunger is getting aggressive with the long runs. I'm trying to keep it mostly healthy but yeah I will throw in some deli potato wedges at times lmao.

    I want to keep the long runs going through winter so I'm going to look at signing up for this small 24/7 gym like half a mile from my house. LTF is too far to drive when I'm doing the 5am runs. Just need a treadmill available when everything is covered in ice for a few months.
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

    *Team Amazon* - Sisterhood of Iron
    *Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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  3. #5553
    sadly, life is a marathon shesprints's Avatar
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    Despite how many years I spent as a runner, I never got into the Gu chews. I guess partly I was like "What's the difference between those and Swedish fish or Dots or any random sugar candy?"

    You're wise to go with a treadmill during the winter. Maybe it's not as "hardcore" but you're also less likely to slip and break your leg.
    "The right to be heard does not automatically include the right to be taken seriously."
    --Hubert Humphrey

    Training Log: http://forum.bodybuilding.com/showthread.php?t=170707741&p=1427864821#post1427864821
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  4. #5554
    Hammy Hammy Hobbes thehobbes's Avatar
    Join Date: Oct 2008
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    Age: 37
    Posts: 22,014
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    Originally Posted by shesprints View Post
    Despite how many years I spent as a runner, I never got into the Gu chews. I guess partly I was like "What's the difference between those and Swedish fish or Dots or any random sugar candy?"
    Was thinking the same when I read the Gu ingredients. I'm trying to figure if there's a non-gummy sugar candy I'd like and would be easier to chew. Don't want something like skittles, there are too many, seems more labor intensive. I may give a caffeine Gu a try, I'm scared though. I'll have to do it on a bathroom heavy route.
    You're wise to go with a treadmill during the winter. Maybe it's not as "hardcore" but you're also less likely to slip and break your leg.
    Exactly, I like running in the mornings before work but it's dark. I've only been doing that 5 months so not in winter yet. Seems risky, so I'll have to embrace the treadmill for 3 months. :'( But then I have an option. Last winter was horribly depressing when there wasn't even dry road in my neighborhood to run on.
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

    *Team Amazon* - Sisterhood of Iron
    *Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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  5. #5555
    Hammy Hammy Hobbes thehobbes's Avatar
    Join Date: Oct 2008
    Location: United States
    Age: 37
    Posts: 22,014
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    BACK/BICEPS (10/8)


    SUPPS:
    PRE: ANIMAL Rage 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 12
    bw x 10
    bw x 9
    bw x 7
    bw x 6
    bw x 6
    bw x 6
    *total of 56

    DB Rows:
    60s x 10
    70s x 10
    80s x 7
    80s x 6
    80s x 5
    70s x 10

    HS Row:
    1pps x 10
    2pps x 10
    2.5pps x 10
    3pps x 7
    3pps x 6
    2pps x 15

    Lat Pulldown:
    100x10
    115x10
    130x9
    145x6.5
    145x6
    135x7

    Seated Cable Row:
    120x12
    140x10
    140x9

    Face Pulls:
    42.5 x 20
    50 x 16
    57.5 x 14
    57.5 x 13

    BICEPS:
    EZ Bar Curl:
    55x24
    55x16
    55x14

    DB Curls:
    35s x 13
    35s x 12
    30s x 20

    OTHER PREHAB:
    -Stretching 15min
    -Hot tub 10min
    -Pool time
    -Sauna with rolling 15min
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

    *Team Amazon* - Sisterhood of Iron
    *Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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  6. #5556
    Hammy Hammy Hobbes thehobbes's Avatar
    Join Date: Oct 2008
    Location: United States
    Age: 37
    Posts: 22,014
    Rep Power: 49771
    thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000)
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    DL/SQUAT/RUN (10/9)


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

    LOCATION: Home gym
    BW: 151

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

    BACK:
    DL:
    135x8
    185x5
    *Versa Grips
    225x4
    *belt
    250x3
    275x1
    285x1

    LEGS:
    Squat:
    45x12
    95x8
    135x7
    165x5
    *belt
    195x4
    225x3
    235x2

    CARDIO:
    Running:
    Warmup: Dynamic routine

    Distance: 5.00 miles
    Time: 55:00
    Avg HR: 161
    Peak HR: 179
    Elevation Gain: 299'

    OTHER PREHAB:
    -Stretching 15min
    -LAX rolling 10min
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

    *Team Amazon* - Sisterhood of Iron
    *Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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  7. #5557
    Hammy Hammy Hobbes thehobbes's Avatar
    Join Date: Oct 2008
    Location: United States
    Age: 37
    Posts: 22,014
    Rep Power: 49771
    thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000)
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    RUN (10/10)


    CARDIO:
    Running:
    Warmup: Dynamic routine

    Distance: 6.00 miles
    Time: 1:04:02
    Avg HR: 139
    Peak HR: 153
    Elevation Gain: 29'

    Post: Stretching 15min, LAX rolling 10min
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

    *Team Amazon* - Sisterhood of Iron
    *Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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  8. #5558
    Hammy Hammy Hobbes thehobbes's Avatar
    Join Date: Oct 2008
    Location: United States
    Age: 37
    Posts: 22,014
    Rep Power: 49771
    thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000)
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    SHOULDERS/TRI/RUN (10/11)


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

    LOCATION: Home gym
    BW: 151

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

    AMRAP BENCH PRESS:
    45x15
    75x12
    105x30
    107.5x21

    SHOULDERS:
    Military Press:
    45x10
    65x10
    80x5
    80x5
    80x5
    80x5
    80x5
    75x6
    75x6

    DB Shoulder Press:
    40s x 9
    40s x 7
    40s x 7
    40s x 6
    40s x 6

    Incline BB Bench Press:
    45x10
    95x10
    115x9
    135x4
    135x3
    135x3
    135x3

    TRI:
    Tricep Rope Pushdown:
    50x10
    50x9
    50x8

    CARDIO:
    Running:
    Warmup: Dynamic routine

    Distance: 5.00 miles
    Time: 50:36
    Avg HR: 149
    Peak HR: 167
    Elevation Gain: 289'

    OTHER PREHAB:
    -Stretching 15min
    -LAX rolling 10min
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

    *Team Amazon* - Sisterhood of Iron
    *Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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  9. #5559
    Hammy Hammy Hobbes thehobbes's Avatar
    Join Date: Oct 2008
    Location: United States
    Age: 37
    Posts: 22,014
    Rep Power: 49771
    thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000)
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    CHEST/TRI/RUN (10/13)


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

    LOCATION: Home gym
    BW: 151

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

    CHEST:
    Bench Press:
    45x15
    95x12
    135x7
    155x6
    170x3
    *wrist wraps
    180x1
    180x1
    175x1
    165x3
    160x5
    *remove wraps
    155x7
    135x14

    Pump N Run Practice:
    AMRAP BP: 80lb x 43
    EZ Bar Curl: 52.5lb x 25

    Incline BB Bench Press:
    45x10
    95x10
    115x10
    135x5
    145x3
    145x2
    135x3
    135x3

    TRI:
    Tricep Rope Pushdown:
    50x10
    50x8
    50x8

    CARDIO:
    Running:
    Warmup: Dynamic routine

    Distance: 5.00 miles
    Time: 50:36
    Avg HR: 145
    Peak HR: 161
    Elevation Gain: 305'
    Post: Stretching 15min

    OTHER PREHAB:
    -Stretching 15min
    -LAX rolling 10min


    Medium wt singles on bp, amrap is going smoothly. Still sitting at 151lb despite eating like an animal every day. I upped my running mileage so that's burning a chit ton of calories. Running up the Hill of Death again lately too. Flying Pig is in May and that course is hills everywhere!
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

    *Team Amazon* - Sisterhood of Iron
    *Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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  10. #5560
    Hammy Hammy Hobbes thehobbes's Avatar
    Join Date: Oct 2008
    Location: United States
    Age: 37
    Posts: 22,014
    Rep Power: 49771
    thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000)
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    DL/SQUAT/RUN


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

    LOCATION: Home gym
    BW: 151

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

    BACK:
    DL:
    135x8
    185x5
    *Vera Grips
    225x4
    *belt
    250x3
    275x1
    245x3

    LEGS:
    Squat:
    45x10
    95x8
    135x7
    165x4
    *belt
    195x3
    225x2

    CARDIO:
    Running:
    Warmup: Dynamic routine

    Distance: 5.00 miles
    Time: 53:32
    Avg HR: 163
    Peak HR: 180
    Elevation Gain: 302'

    OTHER PREHAB:
    -Stretching 15min
    -LAX rolling 10min


    Light DL/squat day due to an incident on my 5am run. It is completely dark out now at that time, never used to be, so I can't see chit, tripped over an uneven sidewalk and slid on my arms and chest on the concrete. That was in about mile 3, was cold as fuk so at least I had compression pants and long sleeves on, continued out the rest of my run. Took my clothes off in the garage to see my arm and knees bloody and bruised, no serious injuries though. Now I see why people run in the street where there's no uneven ground. I'll run in the street now. There really aren't any cars out here at 5am anyways. I'm swapping a couple workout days so tomorrow will be no running to let my knee recover and let the swelling go down. Squat/DL was fine today but I kept it very easy. Just have some bloody areas mostly which is kinda a PITA because they're oozing now so I can't really wear long sleeves, just gotta air out the zombie elbow.
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

    *Team Amazon* - Sisterhood of Iron
    *Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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  11. #5561
    Hammy Hammy Hobbes thehobbes's Avatar
    Join Date: Oct 2008
    Location: United States
    Age: 37
    Posts: 22,014
    Rep Power: 49771
    thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000)
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    BACK/BICEPS (Tues)


    SUPPS:
    PRE: ANIMAL Rage 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 12
    bw x 10
    bw x 8
    bw x 8
    bw x 7
    bw x 6
    bw x 5
    *total of 56

    DB Rows:
    60s x 10
    70s x 10
    80s x 7
    80s x 6
    80s x 5
    80s x 5
    70s x 10

    HS Row:
    1pps x 10
    2pps x 10
    3pps x 9
    3pps x 7
    3pps x 7
    2.5pps x 10

    Lat Pulldown:
    100x10
    115x10
    130x9
    145x6
    145x6
    130x8

    Seated Cable Row:
    120x12
    140x10
    140x9

    Face Pulls:
    42.5 x 20
    52.5 x 15
    57.5 x 12

    BICEPS:
    EZ Bar Curl:
    55x27
    55x18
    55x15

    DB Curls:
    35s x 13
    35s x 12
    35s x 11

    OTHER PREHAB:
    -Stretching 15min
    -LAX/Spike rolling 10min
    -Sauna with rolling 15min
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

    *Team Amazon* - Sisterhood of Iron
    *Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
    Reply With Quote

  12. #5562
    Hammy Hammy Hobbes thehobbes's Avatar
    Join Date: Oct 2008
    Location: United States
    Age: 37
    Posts: 22,014
    Rep Power: 49771
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    SHOULDERS/TRI/RUN (Wed)


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

    LOCATION: Home gym
    BW: 151

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

    AMRAP BENCH PRESS:
    45x15
    75x12
    105x29
    107.5x22

    SHOULDERS:
    Military Press:
    45x12
    65x10
    80x5
    80x5
    80x5
    80x5
    80x5
    75x8
    75x7

    DB Shoulder Press:
    40s x 9
    45s x 6
    45s x 5
    40s x 8
    40s x 7

    Incline BB Bench Press:
    45x10
    95x10
    115x10
    135x5
    145x3
    145x2
    145x2
    135x4

    TRI:
    Tricep Rope Pushdown:
    50x12
    50x10
    50x9

    CARDIO:
    Running:
    Warmup: Dynamic routine

    Distance: 5.00 miles
    Time: 55:12
    Avg HR: 144
    Peak HR: 160
    Elevation Gain: 306'
    *55 degrees and pouring rain

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


    Huge rainstorm for my 5am run of prosperity. Knee felt better but not perfect, ran in the street instead of on the sidewalk of death.
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

    *Team Amazon* - Sisterhood of Iron
    *Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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  13. #5563
    Hammy Hammy Hobbes thehobbes's Avatar
    Join Date: Oct 2008
    Location: United States
    Age: 37
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    LONG RUN


    CARDIO:
    Running:
    Warmup: Dynamic routine

    Distance: 13.00 miles
    Time: 2:19:46
    Avg HR: 144
    Peak HR: 170
    Elevation Gain: 184'
    *52 degrees and cloudy

    Post: Stretching 15min


    Knee feels 100% today, still got a bloody zombie elbow of peace. 13 miles feels like a pretty easy distance at this point. Stopped twice to pee, and had to run on a combo of the exercise path, trails, grass, and road because they're repaving the park exercise path. Next long run to tackle will be 15 miles. Come at me bro.

    Also wtf it is fukking COLD outside now, what the hell is this?! I have my furnace on, it's October. I'm filing a complaint.
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

    *Team Amazon* - Sisterhood of Iron
    *Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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  14. #5564
    Hammy Hammy Hobbes thehobbes's Avatar
    Join Date: Oct 2008
    Location: United States
    Age: 37
    Posts: 22,014
    Rep Power: 49771
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    CHEST/TRI/RUN (Fri)


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

    LOCATION: Home gym
    BW: 151

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

    CHEST:
    Bench Press:
    45x15
    95x10
    135x7
    155x5
    170x3
    *wrist wraps
    180x1
    180x1
    175x1
    *remove wraps
    155x6
    135x12

    Pump N Run Practice:
    AMRAP BP: 80lb x 43
    AMRAP EZ Bar Curl: 52.5lb x 26

    TRI:
    CGBP:
    45x12
    95x12
    115x10
    135x7

    CARDIO:
    Running:
    Warmup: Dynamic routine

    Distance: 4.00 miles
    Time: 40:20
    Avg HR: 147
    Peak HR: 163
    Elevation Gain: 129'
    Post: Stretching 15min

    OTHER PREHAB:
    -LAX/Spike rolling 10min
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

    *Team Amazon* - Sisterhood of Iron
    *Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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  15. #5565
    Hammy Hammy Hobbes thehobbes's Avatar
    Join Date: Oct 2008
    Location: United States
    Age: 37
    Posts: 22,014
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    RUN (Sunday)


    CARDIO:
    Running:
    Warmup: Dynamic routine

    Distance: 7.00 miles
    Time: 1:11:50
    Avg HR: 142
    Peak HR: 154
    Elevation Gain: 48'
    *67 degrees and sunny

    Post: Stretching 15min


    Practiced with a Clif Shot about 40min into this run, was much easier than the Gu Chews which get stuck in my teeth. Had a chocolate shot which was a little weird while working out, will try a citrus one next time. Definitely not necessary for a 7 mile run but I have a 15 mile run scheduled for this week so I wanted to see what I was getting into with the shots. Drank a good amount of water with it too which I guess you're supposed to do, didn't feel sick or weird so it seemed fine.
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

    *Team Amazon* - Sisterhood of Iron
    *Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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  16. #5566
    Hammy Hammy Hobbes thehobbes's Avatar
    Join Date: Oct 2008
    Location: United States
    Age: 37
    Posts: 22,014
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    DL/SQUAT/RUN


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

    LOCATION: Home gym
    BW: 151

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

    BACK:
    DL:
    135x8
    185x5
    *Versa Grips
    225x3
    *belt
    250x3
    275x1
    245x3

    LEGS:
    Squat:
    45x12
    95x12
    135x7
    165x5
    *belt
    195x4
    225x3
    225x2

    CARDIO:
    Running:
    Warmup: Dynamic routine

    Distance: 4.00 miles
    Time: 42:48
    Avg HR: 153
    Peak HR: 165
    Elevation Gain: 129'

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


    I ran a total of 34 miles last week! Lots of 5am runs, without that I would never have time.
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

    *Team Amazon* - Sisterhood of Iron
    *Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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  17. #5567
    sadly, life is a marathon shesprints's Avatar
    Join Date: May 2013
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    When you run at 5am, do you usually take any calories in during/pre or nah? Or depends on the length?

    34 miles is LEGIT yo. You are a RUNNER.
    "The right to be heard does not automatically include the right to be taken seriously."
    --Hubert Humphrey

    Training Log: http://forum.bodybuilding.com/showthread.php?t=170707741&p=1427864821#post1427864821
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  18. #5568
    Hammy Hammy Hobbes thehobbes's Avatar
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    Originally Posted by shesprints View Post
    When you run at 5am, do you usually take any calories in during/pre or nah? Or depends on the length?

    34 miles is LEGIT yo. You are a RUNNER.
    Thanks dudette. Goal is to eventually get to 40mph, slowly and gently of course. For 5am runs no calories, would not sit well with me to eat that early. For long runs yes, but I do those on days I don't have to go to work or get up extremely early.
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

    *Team Amazon* - Sisterhood of Iron
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  19. #5569
    Registered User flailin's Avatar
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    Impressive as hell running and lifting! And even more so with the fasted running - I feel you about early AM eating, so mad props for still smashing it out.
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  20. #5570
    Registered User Partyrocking's Avatar
    Join Date: Jun 2012
    Location: New Jersey, United States
    Posts: 21,430
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    Partyrocking has a reputation beyond repute. Second best rank possible! (+100000) Partyrocking has a reputation beyond repute. Second best rank possible! (+100000) Partyrocking has a reputation beyond repute. Second best rank possible! (+100000) Partyrocking has a reputation beyond repute. Second best rank possible! (+100000) Partyrocking has a reputation beyond repute. Second best rank possible! (+100000) Partyrocking has a reputation beyond repute. Second best rank possible! (+100000) Partyrocking has a reputation beyond repute. Second best rank possible! (+100000) Partyrocking has a reputation beyond repute. Second best rank possible! (+100000) Partyrocking has a reputation beyond repute. Second best rank possible! (+100000) Partyrocking has a reputation beyond repute. Second best rank possible! (+100000) Partyrocking has a reputation beyond repute. Second best rank possible! (+100000)
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    You are is killing it!
    You can't help the hopeless.

    Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1

    Best Gym lifts: 355/185/380
    Best Meet lifts: 352.7/181.6/407.8,
    Best Wilks=370.84
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  21. #5571
    sadly, life is a marathon shesprints's Avatar
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    Yeah cool just asking. Fasted cardio works fine for most people when it's easy pace, especially when you're not eating at a deficit and already depleted, I think.
    "The right to be heard does not automatically include the right to be taken seriously."
    --Hubert Humphrey

    Training Log: http://forum.bodybuilding.com/showthread.php?t=170707741&p=1427864821#post1427864821
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  22. #5572
    Hammy Hammy Hobbes thehobbes's Avatar
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    Originally Posted by flailin View Post
    Impressive as hell running and lifting! And even more so with the fasted running - I feel you about early AM eating, so mad props for still smashing it out.
    Thanks!

    Originally Posted by Partyrocking View Post
    You are is killing it!
    Hell yeah

    Originally Posted by shesprints View Post
    Yeah cool just asking. Fasted cardio works fine for most people when it's easy pace, especially when you're not eating at a deficit and already depleted, I think.
    Oh yeah, the morning runs before work are definitely slow and easy. Whenever I run a race I force myself to get up at like 4am and force some pb and crackers. These 5am runs are me trying to get up and out the door immediately because I don't have much time before work. I'm pretty much getting a shirt on, taking a dump, and tying my shoes all at once.
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

    *Team Amazon* - Sisterhood of Iron
    *Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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  23. #5573
    Hammy Hammy Hobbes thehobbes's Avatar
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    BACK/BICEPS (10/22)


    SUPPS:
    PRE: ANIMAL Rage 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 12
    bw x 10
    bw x 9
    bw x 8
    bw x 7
    bw x 7
    bw x 6
    *total of 59

    DB Rows:
    60s x 10
    70s x 10
    80s x 7
    85s x 5
    85s x 4
    75s x 10

    HS Row:
    1pps x 10
    2pps x 10
    3pps x 7
    3pps x 7
    3pps x 6
    2pps x 15

    Lat Pulldown:
    100x10
    115x10
    130x8
    145x6
    145x5
    130x8

    Face Pulls:
    42.5 x 20
    50 x 17
    57.5 x 14
    57.5 x 12

    Seated Cable Row:
    120x12
    140x10
    140x9

    BICEPS:
    EZ Bar Curl:
    55x34
    55x20
    55x15

    DB Curls:
    35s x 13
    35s x 12
    35s x 11

    OTHER PREHAB:
    -Stretching 15min
    -LAX/Spike rolling 10min
    -Hot tub 10min
    -Pool time
    -Sauna with rolling 15min
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

    *Team Amazon* - Sisterhood of Iron
    *Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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  24. #5574
    Hammy Hammy Hobbes thehobbes's Avatar
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    SHOULDERS/TRI/RUN (10/23)


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

    LOCATION: Home gym
    BW: 151

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

    AMRAP BP:
    45x15
    75x12
    105x30
    107.5x21

    SHOULDERS:
    Military Press:
    45x12
    65x10
    80x5
    85x4
    85x3
    80x5
    80x4
    75x7

    DB Shoulder Press:
    40s x 9
    45s x 5
    45s x 4
    40s x 7
    40s x 7

    Incline BB Bench Press:
    45x10
    95x10
    115x9
    135x4
    145x2
    135x4

    TRI:
    Tricep Rope Pushdown:
    50x11
    50x9
    50x8

    CARDIO:
    Running:
    Warmup: Dynamic routine

    Distance: 5.00 miles
    Time: 52:26
    Avg HR: 157
    Peak HR: 177
    Elevation Gain: 182'

    OTHER PREHAB:
    -Stretching 15min
    -LAX/Spike rolling 10min
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

    *Team Amazon* - Sisterhood of Iron
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  25. #5575
    Hammy Hammy Hobbes thehobbes's Avatar
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    Age: 37
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    LONG RUN (10/24)


    CARDIO:
    Running:
    Warmup: Dynamic routine

    Distance: 15.00 miles
    Time: 2:44:05
    Avg HR: 136
    Peak HR: 152
    Elevation Gain: 286'
    *60 degrees and sunny

    Post: Stretching 15min


    Longest run ever, went very well. Ate two Clif Shot gels during this run. This current week will be a back off week with a medium run, then on to a 17 mile attempt.
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

    *Team Amazon* - Sisterhood of Iron
    *Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
    Reply With Quote

  26. #5576
    Hammy Hammy Hobbes thehobbes's Avatar
    Join Date: Oct 2008
    Location: United States
    Age: 37
    Posts: 22,014
    Rep Power: 49771
    thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000)
    thehobbes is offline

    CHEST/TRI (10/25)


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

    LOCATION: Home gym
    BW: 151

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

    CHEST:
    Bench Press:
    45x10
    95x12
    135x7
    155x5
    170x3
    *wrist wraps
    180x1
    180x1
    175x1
    165x4
    165x3
    160x4
    *remove wraps
    145x10
    135x15

    Pump N Run Practice:
    Bench Press: 80lb x 41
    EZ Bar Curl: 52.5lb x 31

    Incline BB Bench Press:
    45x10
    95x10
    115x9
    135x4
    145x2
    135x3

    TRI:
    Tricep Rope Pushdown:
    50x10
    50x9
    50x9

    OTHER PREHAB:
    -Stretching 15min
    -LAX/Spike rolling 10min
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

    *Team Amazon* - Sisterhood of Iron
    *Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
    Reply With Quote

  27. #5577
    Hammy Hammy Hobbes thehobbes's Avatar
    Join Date: Oct 2008
    Location: United States
    Age: 37
    Posts: 22,014
    Rep Power: 49771
    thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000)
    thehobbes is offline

    RUN (10/26)


    CARDIO:
    Running:
    Warmup: Dynamic routine

    Distance: 3.00 miles
    Time: 32:11
    Avg HR: 160
    Peak HR: 175
    Elevation Gain: 116'
    Post: Stretching 15min
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

    *Team Amazon* - Sisterhood of Iron
    *Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
    Reply With Quote

  28. #5578
    Hammy Hammy Hobbes thehobbes's Avatar
    Join Date: Oct 2008
    Location: United States
    Age: 37
    Posts: 22,014
    Rep Power: 49771
    thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000)
    thehobbes is offline

    RUN (10/27)


    CARDIO:
    Running:
    Warmup: Dynamic routine

    Distance: 7.00 miles
    Time: 1:10:48
    Avg HR: 141
    Peak HR: 156
    Elevation Gain: 47'
    *54 degrees and cloudy

    Post: Stretching 15min
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

    *Team Amazon* - Sisterhood of Iron
    *Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
    Reply With Quote

  29. #5579
    Hammy Hammy Hobbes thehobbes's Avatar
    Join Date: Oct 2008
    Location: United States
    Age: 37
    Posts: 22,014
    Rep Power: 49771
    thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000) thehobbes has much to be proud of. One of the best! (+20000)
    thehobbes is offline

    SHOULDERS/TRI/RUN


    SUPPS:
    PRE: ANIMAL Rage 1 scoop
    INTRA: none
    POST: none

    LOCATION: Home gym
    BW: 151

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

    AMRAP BP:
    45x15
    75x12
    105x31
    107.5x22

    SHOULDERS:
    Military Press:
    45x10
    65x10
    80x5
    80x5
    80x5
    80x5
    80x5
    75x6
    75x6

    DB Shoulder Press:
    40s x 8
    45s x 5
    45s x 5
    40s x 7
    40s x 7

    Incline BB Bench Press:
    45x10
    95x10
    115x9
    135x4
    145x2
    135x4

    TRI:
    Tricep Rope Pushdowns:
    50x10
    50x8
    50x7

    CARDIO:
    Running:
    Warmup: Dynamic routine

    Distance: 5.00 miles
    Time: 53:36
    Avg HR: 139
    Peak HR: 170
    Elevation Gain: 302'
    *42 degrees and dark

    OTHER PREHAB:
    -Stretching 15min
    -LAX/Spike rolling 10min
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

    *Team Amazon* - Sisterhood of Iron
    *Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
    Reply With Quote

  30. #5580
    sadly, life is a marathon shesprints's Avatar
    Join Date: May 2013
    Location: New York, New York, United States
    Posts: 9,815
    Rep Power: 85643
    shesprints has a brilliant future. Third best rank! (+40000) shesprints has a brilliant future. Third best rank! (+40000) shesprints has a brilliant future. Third best rank! (+40000) shesprints has a brilliant future. Third best rank! (+40000) shesprints has a brilliant future. Third best rank! (+40000) shesprints has a brilliant future. Third best rank! (+40000) shesprints has a brilliant future. Third best rank! (+40000) shesprints has a brilliant future. Third best rank! (+40000) shesprints has a brilliant future. Third best rank! (+40000) shesprints has a brilliant future. Third best rank! (+40000) shesprints has a brilliant future. Third best rank! (+40000)
    shesprints is offline
    Fun fact: 15 miles is as far as I've ever run, too! I never wanted to go for longer than 2 hours because I got so bored, so I never did.

    Your upper body strength-endurance is fantastic. Would you do a Tough Mudder or Spartan race along with the Pump and Runs?
    "The right to be heard does not automatically include the right to be taken seriously."
    --Hubert Humphrey

    Training Log: http://forum.bodybuilding.com/showthread.php?t=170707741&p=1427864821#post1427864821
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