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  1. #4591
    Hammy Hammy Hobbes thehobbes's Avatar
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    TOWPATH 10-10 RACE (10 MILER)



    Location: Valley View, OH
    Distance: 10 miles
    Time: 1:45:17
    Weather: 75, very humid and sunny

    *Pre-race did Dynamic Warm Up Routine
    *Post-race stretched for 15min


    WAHOO I kicked that race's ass!! This race was in the Metroparks, went up and down a couple very small hills, and was mostly on the paved running path in the park - beautiful course! You could pick between the 10k or 10 mile, and for the 10 mile there were about 300 runners. Oh man their porta potty and water stop stations were ON POINT. It was hot AF and I'm pretty sure I lost like a gallon of sweat along the way lulz. They had portas and water/Gatorade at least every mile, if not more often at times. I alternated between water and Gatorade and used 6 stations. If they didn't have such frequent fluid stops I would've really regretted not bringing my water belt, the weather was brutal. My goal was under 1hr 45min and I just missed it. :/ I need a new Garmin watch. My current one is way off so it's hard to tell where I'm at and my Fitbit couldn't connect to GPS so it was hard to tell sometimes what my pace was. (And *maybe* the course was a little long, Strava said it was 10.4, and I started only 10 seconds behind the start line.)

    Strava Splits:

    Mile 1: 10:58
    Mile 2: 10:33
    Mile 3: 10:32
    Mile 4: 10:10
    Mile 5: 9:57
    Mile 6: 9:50 *started passing a lot of people here
    Mile 7: 9:48
    Mile 8: 10:11 *came out of the shade of the woods into the blazing sun
    Mile 9: 9:52
    Mile 10: 9:58
    Mile 0.4: 9:35 pace

    I managed to execute a strong surge to the finish line which I've been working on improving. So... much... sweat! Besides grabbing something at 6 water stations I rampaged the water/Gatorade table at the finish line, ended up drinking like 30 little cups of water and Gatorade at this thing. I brought a cooler of drinks in my car too and got into that quickly, probably will have the biggest pee of all time in the middle of the night now. And they had bacon, eggs, sausage, and hash browns for us at a local restaurant, holy ham I rampaged that like I hadn't eaten in a week!

    Race swag:



    The distance was no issue at all, I could definitely knock out a half marathon! I'll keep training hard and slowly upping the long runs. There are several local halfs in Sept/Oct so I'll probably do one of those to try it out. Oh and I found this huge ass hill by the road by my house! I'm going to start mixing in some serious hill training to get better at that. This one has a nice sidewalk which looks rarely used probably because nobody wants to go up a big ass hill.

    10/10 course
    10/10 porta potties
    10/10 swag
    10/10 race, will race this one again!
    Current PRs:
    Bench Press: 195x1
    OHP: 105x4
    Deads: 315x1
    Back Squats: 275x1

    SizeSlim Rep

    *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. #4592
    Registered User Fiction2Fitness's Avatar
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    Awesome all around. Congrats on a great race.

    I kinda want to train for a half marathon for fall/early winter but not sure of any. Should look into that.
    Gym Max: 225/126/275
    Meet Max: 1st Meet 198/115/248
    2nd Meet 220.5/121/281
    Goals: 235/135/315
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  3. #4593
    sadly, life is a marathon shesprints's Avatar
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    shesprints is online now
    YAAAAS FINISHING KICK! I'm so proud of you hammy. As for your goal, sometimes it's good to get close--lights the fire for next time.

    And that post-race celebration sounds great. I always lost my appetite after racing (especially in the heat and especially hard) and couldn't enjoy food for a couple hours.
    "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. #4594
    Hammy Hammy Hobbes thehobbes's Avatar
    Join Date: Oct 2008
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    thehobbes is offline
    Originally Posted by Fiction2Fitness View Post
    Awesome all around. Congrats on a great race.
    Thanks dudette!
    I kinda want to train for a half marathon for fall/early winter but not sure of any. Should look into that.
    I was surprised how many are around my area that I was unaware existed, like 5 miles away from my house close!

    Originally Posted by shesprints View Post
    YAAAAS FINISHING KICK! I'm so proud of you hammy. As for your goal, sometimes it's good to get close--lights the fire for next time.
    Heehee I am quite proud of that performance. True, it was crazy close so not like I died halfway and started doing 12min miles or anything, I'm happy with my time.
    And that post-race celebration sounds great. I always lost my appetite after racing (especially in the heat and especially hard) and couldn't enjoy food for a couple hours.
    Yeah it was weird since I usually don't eat that kind of food but I was STARVING. Babies were starting to look like rotisserie chickens LOL. They had beer too but I was like noooo my body is craving Gatorade!


    Workout coming up...
    Current PRs:
    Bench Press: 195x1
    OHP: 105x4
    Deads: 315x1
    Back Squats: 275x1

    SizeSlim Rep

    *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. #4595
    Hammy Hammy Hobbes thehobbes's Avatar
    Join Date: Oct 2008
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    BACK/BICEPS


    SUPPS:
    PRE: ANIMAL Fury 1 scoop
    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:
    Bent Over BB Rows:
    45x15
    75x15
    95x12
    115x11
    125x6
    105x12

    Pull Ups:
    bw x 8
    bw x 8
    bw x 7
    bw x 7
    bw x 6
    bw x 5
    *total of 41

    Lat Pulldown:
    95x9
    120x7
    110x8

    BICEPS:
    DB Curls:
    35s x 14
    35s x 12
    35s x 12

    OTHER PREHAB:
    -Stretching 15min


    BOOM - Ham everywhere.
    Current PRs:
    Bench Press: 195x1
    OHP: 105x4
    Deads: 315x1
    Back Squats: 275x1

    SizeSlim Rep

    *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. #4596
    Jerk of All Trades LunaLifts's Avatar
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    Another awesome race! Yay for race swag!
    PRs: 95lbs/126lbs/202lbs
    Next Goals: 100lbs/150lbs/210lbs
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  7. #4597
    Powered by Reese's Puffs anandagirl's Avatar
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    Originally Posted by thehobbes View Post
    WAHOO I kicked that race's ass!!
    YAS!!!!

    The distance was no issue at all, I could definitely knock out a half marathon!
    100%! I'm so excited for you!
    Team Ogre

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  8. #4598
    Hammy Hammy Hobbes thehobbes's Avatar
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    Originally Posted by LunaLifts View Post
    Another awesome race! Yay for race swag!


    Originally Posted by anandagirl View Post
    YAS!!!!

    100%! I'm so excited for you!
    Gonna rampage that chit.


    Run coming up...
    Current PRs:
    Bench Press: 195x1
    OHP: 105x4
    Deads: 315x1
    Back Squats: 275x1

    SizeSlim Rep

    *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. #4599
    Hammy Hammy Hobbes thehobbes's Avatar
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    RUN


    CARDIO:
    Running
    Warmup: Dynamic routine

    Distance: 4.00 miles
    Time: 40:10
    Avg HR: 150
    Peak HR: 159
    *75 degrees and sunny
    Post: Stretching 15min


    People need to put their stupid kids on a leash, srs, MOVE!
    Current PRs:
    Bench Press: 195x1
    OHP: 105x4
    Deads: 315x1
    Back Squats: 275x1

    SizeSlim Rep

    *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. #4600
    Registered User Partyrocking's Avatar
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    Lol, my parents put me on a leash when I was a kid because I kept running off. I got out of it and then ran off again.
    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
    USAPL Raw New Jersey Record Holder Squat, Deadlift (as of 7/30/16)
    Goals: 365/200/425
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  11. #4601
    Hammy Hammy Hobbes thehobbes's Avatar
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    thehobbes is offline
    Originally Posted by Partyrocking View Post
    Lol, my parents put me on a leash when I was a kid because I kept running off. I got out of it and then ran off again.
    Well this doesn't surprise me at all.
    Current PRs:
    Bench Press: 195x1
    OHP: 105x4
    Deads: 315x1
    Back Squats: 275x1

    SizeSlim Rep

    *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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  12. #4602
    Hammy Hammy Hobbes thehobbes's Avatar
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    AMRAP BP/DL/RUN


    SUPPS:
    PRE: ANIMAL Fury 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:
    45x15
    75x12
    105x30 vid
    105x20

    hard fought 30 but got it without pausing at the top



    BACK:
    DL:
    135x8
    185x5
    *Versa Grips
    225x4
    *belt
    250x3
    265x1

    CARDIO:
    Running:
    Warmup: Dynamic routine

    Distance: 4.00 miles
    Time: 43:48
    Avg HR: 137
    Peak HR: 150
    *78 and cloudy, ran in neighborhood
    Post: Stretching 15min

    OTHER PREHAB:
    -Stretching 15min


    Decent workout day, got a lot done. I didn't want to put squats/DL/running on the same day so I split it up a little. Tomorrow's plan is squats and running. Workout days have been weird this week due to getting home late from work. Went very light on DL, it was easy. I've been hitting 25k-30k steps per day this week. :/

    I'm going to give this big ass hill a try tomorrow. I went the completely wrong way today and ended up on a different road so today was a few little hills. Now I see how to get over there. The incline is 111' for 0.3 miles, so steep but not really long. I probably need to build up to doing a longer run where I run up and down that thing all day lulz. We'll start with attacking it once to see how it goes and build from there.
    Current PRs:
    Bench Press: 195x1
    OHP: 105x4
    Deads: 315x1
    Back Squats: 275x1

    SizeSlim Rep

    *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. #4603
    Hammy Hammy Hobbes thehobbes's Avatar
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    SQUATS/LUNGES/RUN - HILL DAY


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

    LOCATION: Home gym
    BW: 150

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

    LEGS:
    Squats:
    45x10
    95x8
    135x7
    165x4
    *belt
    185x3
    205x2

    DB Lunges:
    25s x 15
    25s x 15

    CARDIO:
    Running:
    Warmup: Dynamic routine

    Distance: 4.00 miles
    Time: 46:27
    Avg HR: 132
    Peak HR: 150
    *65 and pouring rain with thunder and lightning

    Post: Stretching 15min


    Whoa, my quads are gonna be barking tomorrow! First squat day back from deload, went VERY light, and then went and ran up a brutal hill a couple times in thunder storm. That hill was not as bad as it looks. I'd like to find a big hill that stretches a couple miles, I'm on the lookout!
    Current PRs:
    Bench Press: 195x1
    OHP: 105x4
    Deads: 315x1
    Back Squats: 275x1

    SizeSlim Rep

    *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. #4604
    Registered User Fiction2Fitness's Avatar
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    Age: 33
    Posts: 2,190
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    Nice. I like the idea of running in the rain. Too bad I moved away from Oregon cause we had far more of it up there and some nice parks to run in. Though hills sound awful.
    Gym Max: 225/126/275
    Meet Max: 1st Meet 198/115/248
    2nd Meet 220.5/121/281
    Goals: 235/135/315
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  15. #4605
    sadly, life is a marathon shesprints's Avatar
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    Posts: 8,584
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    shesprints has much to be proud of. One of the best! (+20000) shesprints has much to be proud of. One of the best! (+20000) shesprints has much to be proud of. One of the best! (+20000) shesprints has much to be proud of. One of the best! (+20000) shesprints has much to be proud of. One of the best! (+20000) shesprints has much to be proud of. One of the best! (+20000) shesprints has much to be proud of. One of the best! (+20000) shesprints has much to be proud of. One of the best! (+20000) shesprints has much to be proud of. One of the best! (+20000) shesprints has much to be proud of. One of the best! (+20000) shesprints has much to be proud of. One of the best! (+20000)
    shesprints is online now
    Hey hammy, I have some interesting information for you... EVERY hill is INFINITY LONG if you run down it and then up as fast as you can a bunch of times.

    My sympathy to your legs after this epic squat and run day. I am sure you will be fine, though, because as far as I can tell you're superhuman.
    "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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  16. #4606
    Registered User HomeGymChains's Avatar
    Join Date: Jan 2018
    Age: 59
    Posts: 162
    Rep Power: 1400
    HomeGymChains is just really nice. (+1000) HomeGymChains is just really nice. (+1000) HomeGymChains is just really nice. (+1000) HomeGymChains is just really nice. (+1000) HomeGymChains is just really nice. (+1000) HomeGymChains is just really nice. (+1000) HomeGymChains is just really nice. (+1000) HomeGymChains is just really nice. (+1000) HomeGymChains is just really nice. (+1000) HomeGymChains is just really nice. (+1000) HomeGymChains is just really nice. (+1000)
    HomeGymChains is offline
    Just want to send some admiration for your bench press AMRAPs. I typically don’t do sets in that rep range, but you inspired me to try. I decided to try with 52.5% of my 1rm and got only 20 reps. Next set, squeezed out 25 reps. Tougher than I would have imagined.

    ‘Mirin your 30 rep sets!
    Last edited by HomeGymChains; Yesterday at 08:17 PM.
    At age 59, I've matched or exceeded all my prior PRs. Not so bad for an old fart.
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  17. #4607
    Hammy Hammy Hobbes thehobbes's Avatar
    Join Date: Oct 2008
    Location: United States
    Age: 35
    Posts: 20,500
    Rep Power: 47878
    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
    Originally Posted by Fiction2Fitness View Post
    Nice. I like the idea of running in the rain. Too bad I moved away from Oregon cause we had far more of it up there and some nice parks to run in. Though hills sound awful.
    Hey, Oregon Trail!! The hills were painfully wonderful.

    Originally Posted by shesprints View Post
    Hey hammy, I have some interesting information for you... EVERY hill is INFINITY LONG if you run down it and then up as fast as you can a bunch of times.
    This seems logical, although I wasn't sure if I kept running down the same hill in order to do another lap up that hill, if those things canceled each other out?! I was expecting to see an elevation gain of +111' each mile with a hill on Strava, but it would go back to zero or even in the negative because of the down part, bahhh!!! If I run up a hill and then back down that STILL means I had elevation gain in my workout, right? Apparently The Flying Pig has a fair amount of downhill segments as well. If the FP Half increases like a total of 500' (not counting anything with downhills) my training goal is to do a long run with at least 450' uphills in there somewhere, eventually.
    ^^^That came out wayyyy more confusing than intended lol.
    My sympathy to your legs after this epic squat and run day. I am sure you will be fine, though, because as far as I can tell you're superhuman.
    This is correct. Legs were fine and not even sore on Sat, srs.

    Originally Posted by HomeGymChains View Post
    Just want to send some admiration for your bench press AMRAPs. I typically don’t do sets in that rep range, but you inspired me to try. I decided to try with 52.5% of my 1rm and got only 20 reps. Next set, squeezed out 25 reps. Tougher than I would have imagined.

    ‘Mirin your 30 rep sets!
    Thanks HGC! I practice those for some specific competitions coming up that have you rep a % of bw, each rep lowers your score on the running portion of the comp, somewhat like an NFL combine workout. Good job on 25, a lot of people die around 15 regardless of weight.


    Workout coming up...
    Current PRs:
    Bench Press: 195x1
    OHP: 105x4
    Deads: 315x1
    Back Squats: 275x1

    SizeSlim Rep

    *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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  18. #4608
    Hammy Hammy Hobbes thehobbes's Avatar
    Join Date: Oct 2008
    Location: United States
    Age: 35
    Posts: 20,500
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    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 (Saturday)


    SUPPS:
    PRE: ANIMAL Fury 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

    CHEST:
    Bench Press:
    45x15
    95x10
    135x6
    155x4
    170x2
    *wrist wraps
    175x1
    175x1
    170x1
    160x4
    *remove wraps
    150x7

    Bench Press with BLUE SLINGSHOT:
    *wrist wraps
    155x10
    165x7
    165x6
    have been going light on these lately with high reps, seems to be ok

    Incline BB Bench Press:
    45x10
    95x10
    115x8
    135x4

    TRI:
    Tricep Rope Pushdowns:
    30x14
    30x12
    30x12

    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


    First chest/tri day back from deload, pretty good, managed to go pretty heavy on regular bp. 170x2 was smooth as butter! Usually do a few more lighter back off high rep sets but I just did some AMRAP bp Thurs so I subbed incline bp for those.

    Got some great sleep this weekend, have been sleeping until 9:30 and I can't remember the last time I got to sleep in that late. Going out for a long run today, probably only 7-8 miles so not real long. And I have the first trail race of my race series coming up on Wednesday night! Saw the t-shirts already, looking pretty sweet!

    Also, because my 10 year old black and white Garmin Forerunner 405 watch is not properly tracking gps anymore (and the battery is pretty much shot), I've decided on a Garmin Vivoactive 3 watch. No more wearing both Fitbit and Garmin when I run, the new Garmin tracks running, lifting, steps, calories, sleep, and of course has gps. And it syncs to Strava. ONE WATCH TO RULE THEM ALL!!! Right now I'm trying to load up my fitbit, Garmin, and Strava at the start of every run hoping at least a couple of them work and it is a massive pain in my ass.
    Current PRs:
    Bench Press: 195x1
    OHP: 105x4
    Deads: 315x1
    Back Squats: 275x1

    SizeSlim Rep

    *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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  19. #4609
    Hammy Hammy Hobbes thehobbes's Avatar
    Join Date: Oct 2008
    Location: United States
    Age: 35
    Posts: 20,500
    Rep Power: 47878
    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


    CARDIO:
    Running:
    Warmup: Dynamic routine

    Distance: 8.00 miles
    Time: 1:24:52
    Avg HR: 143
    Peak HR: 153
    *76 and cloudy, some rain
    Post: Stretching 15min


    BOOM - long run done for the week!
    Current PRs:
    Bench Press: 195x1
    OHP: 105x4
    Deads: 315x1
    Back Squats: 275x1

    SizeSlim Rep

    *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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