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

[thehobbes]

AMRAP BP/SHOULDERS/TRI/RUN

SUPPS:
PRE: ANIMAL Fury 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:
45x12
75x10
105x31 wahoo!
105x25

SHOULDERS:
DB Shoulder Press:
35s x 12
40s x 9
45s x 5
40s x 8

Incline BB Bench Press:
45x10
95x10
115x10
135x7
135x6

TRI:
Tricep Rope Pushdowns:
30x15
30x13
30x12

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 3.00 miles
Time: 33:15
Avg HR: 153
Peak HR: 172
Elevation Gain: 194'
*73 and cloudy, ran up Big Ass Hill once

Post: Stretching 15min


Murdered the 105 bp amrap sets! Run felt effortless probably partly due to better weather.

[thehobbes]

RUN

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 3.00 miles
Time: 32:53
Avg HR: 138
Peak HR: 158
Elevation Gain: 148'
*80 and sunny, ran up Big Ass Hill once

Post: Stretching 15min


Good run, getting some short/easy ones in before I race the 10k Saturday.

[shesprints]

Good run, getting some short/easy ones in before I race the 10k Saturday.

That's it brahette, good idea. No lifting between now and then, either, right?

You're going to kill it Saturday. What's the weather forecast looking like?

[LunaLifts]

31 and 25 reps! Globdamn, gurl!
Good luck with the race this weekend!

[penny0527]

Are you running the whole 10K? Is that the goal? For me the goal would be just not to die

[thehobbes]

That's it brahette, good idea. No lifting between now and then, either, right?

PokerFace jpg, not sure if srs... did Back/Biceps today and doing Chest/Tri probably tomorrow. I gotta get my lifting days in and get my swole on!

You're going to kill it Saturday. What's the weather forecast looking like?

Rain and like 70 degrees, race is at 9am. Oh chit, now app says sun... dunno, predictions change 3x a day, unreliable iphone weather, meh.

31 and 25 reps! Globdamn, gurl!
Good luck with the race this weekend!

Thanks!

Are you running the whole 10K? Is that the goal? For me the goal would be just not to die

LMAO yes I'm running the whole 10k, no, goal is to beat my previous 10k race PR of 1:05. It's only 6.2 miles. I can't tell if you're poking my penguin or not.

[ajej4780]

Hi everyone. Looks like you guys have been working hard!

[thehobbes]

Hi everyone. Looks like you guys have been working hard!

Hey AJ! Hope all is well, haven't seen you in a while.

[thehobbes]

BACK/BICEPS/RUN

SUPPS:
PRE: ANIMAL Fury 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 9
bw x 7
bw x 6
bw x 5
bw x 5
*total of 44

DB Rows:
60s x 10
70s x 9
80s x 6
80s x 5
65s x 10

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

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

Cybex Low Cable Rows:
block 8 x 10
block 8 x 10
block 7 x 12

Face Pulls:
42.5 x 20
50 x 13
57.5 x 11
50 x 14

BICEPS:
DB Curls:
35s x 12
30s x 15
30s x 15

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 3.00 miles
Time: 32:07
Avg HR: 144
Peak HR: 162
Elevation Gain: 161'
*83 and sunny, ran up Big Ass Hill once


OTHER PREHAB:
-Stretching 20min
-Hot tub 10min
-Sauna with rolling 15min


BOOM - 80lb db rows of death and destruction! Run felt easy.

Sad news, my local Aldi is closing for a month for construction. :'( I hear the improvements will be awesome and I'll be very happy in October, but it is going to suck for a month having to shop at Ghetto-mart or Ghetto-ville, ugh. Maybe there's another Aldi in a neighboring city, I'll check. I need my affordable produce, and chicken, and eggs, and my beloved pork jerky! Strong prejudice against other grocery stores, srs. They're so slow and chit's unorganized. At Aldi I can do a 5 minute shopping trip and get through checkout in 35 seconds.

[Fiction2Fitness]

Great workout and run. Good luck on the race.

I've never been to an Aldi's. Are there other stores it's comparable to? Just curious. I mostly shop at Ralph's or Vons (Safeway) but on the rare occasion go to other locations. I'll shop pretty much anywhere.

[shesprints]

Oh yeah, I think lifting upper body is fine, lower body lifting was what I meant. And yeah, you clearly didn't do that. I once did deadlifts two days before a race and that was SUCH A BAD IDEA I can't even tell you.

Nice workout! Sick rows bruh. 44 pullups seems like so much! more than you've been doing recently by a couple I think.

[Partyrocking]

Good luck finding a new store.

[penny0527]

Never-been-to-Aldi checking in!

[melDorado]

Good luck on the 10k bbe!

Wow you're DB rows are getting stronk af now
Feels good to mog the men doesn't it hehe
Oh no without aldi i would actually probably starve. Ye you need to travel to the next aldi and do a mammoth stockup i think. Their food is great and like you said i can get in and out in 5 mins. Unless i get hypnotised by the meat section. That happens sometimes

[thehobbes]

Great workout and run. Good luck on the race.

Thanks!

I've never been to an Aldi's. Are there other stores it's comparable to? Just curious. I mostly shop at Ralph's or Vons (Safeway) but on the rare occasion go to other locations. I'll shop pretty much anywhere.

I've never been in either one of those. It's a very efficient store and they have their own brand for packaged things. So you can still get Cheerios and Nutrigrain bars but they're an off brand. I mainly get meat/eggs/fruit/veggie/bread, not much packaged stuff. Most stores have like 20 different kinds of mustard, Aldi has one, so you go BOOM either buy mustard or don't, it's very simple and easy if you just want basic foods to cook with. Prices are incredible. The produce is half the cost of anywhere I've ever found, and it's quality, srs, lasts as long as from anywhere else.

Oh yeah, I think lifting upper body is fine, lower body lifting was what I meant. And yeah, you clearly didn't do that. I once did deadlifts two days before a race and that was SUCH A BAD IDEA I can't even tell you.

LOL! Oh yeah, squat or DL right before would be BRUTAL!!

Nice workout! Sick rows bruh. 44 pullups seems like so much! more than you've been doing recently by a couple I think.

That is correct! My goal on pull ups is to do as many sets as it takes to get to 40 at least. Sometimes I get to 39 and then get to do another set, and I'm doing 5 rep sets at the end, so 44 is about the absolute most I can get with that method. I love pull ups.

Good luck finding a new store.

May Brosiden guide me through this difficult time. :'(

Never-been-to-Aldi checking in!

Whattttt! You gotta check it out, produce and chicken for days!

Good luck on the 10k bbe!

Wow you're DB rows are getting stronk af now
Feels good to mog the men doesn't it hehe
Oh no without aldi i would actually probably starve. Ye you need to travel to the next aldi and do a mammoth stockup i think. Their food is great and like you said i can get in and out in 5 mins. Unless i get hypnotised by the meat section. That happens sometimes

I am, my giant upper back almost gives me wings, I can flap my lats and semi-fly when I run now. Yeah I'm probably going to show up at another city's Aldi like I just got off a desert island and do a mega shopping trip. Get like $100 of food which is basically the entire Aldi store.

-----------------------------------------------------------------

Took a rest day today, and a 6pm nap lulz. Picked up my race packet for tomorrow morning. At least this race starts at 9am so I can somewhat sleep in.

[dreahere]

Hi friend! I dropped in randomly to wish you a happy belated birthday (cause I suck) and find you racing a 10k. Hope you're killing it! I keep trying to convince myself I like running and failing.

[anandagirl]

Hope you're killing the race! (or killed it, it's probably already past)

Never-been-to-Aldi checking in!

Me neither! I never realized there were any in California, but I did see one off the freeway in the Inland Empire so maybe when it's not super hot and I have dogs in the car I'll have to check it out. We're getting a grocery outlet in my little town - finally a second grocery option! But i've heard it's not the greatest, doesn't always have the same stuff so you might still need to hit up the other one

[thehobbes]

Hi friend! I dropped in randomly to wish you a happy belated birthday (cause I suck) and find you racing a 10k. Hope you're killing it! I keep trying to convince myself I like running and failing.

Drea!! Awww thanks, friend! Dudette you gotta just get out there and DO IT with the fury of 1,000 burning suns, c'mon YOU GOT THIS!

Hope you're killing the race! (or killed it, it's probably already past)

Killed... it! Race report coming up.

Me neither! I never realized there were any in California, but I did see one off the freeway in the Inland Empire so maybe when it's not super hot and I have dogs in the car I'll have to check it out. We're getting a grocery outlet in my little town - finally a second grocery option! But i've heard it's not the greatest, doesn't always have the same stuff so you might still need to hit up the other one

The one here IS indeed the greatest. Sometimes they have specialty items that are only out for a couple weeks, those are more like household items. I got this shelf/stand thing I put in my home gym to hold lifting gear, that thing rocks but was only available for about a week.


Workout and race report coming up...

[thehobbes]

CHEST/TRI

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

LOCATION: Home gym
BW: 151

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

CHEST:
Bench Press:
45x15
95x10
135x6
155x3
170x2
*wrist wraps
175x1
175x1
175x1
160x5
*remove wraps
150x7

Bench Press with BLUE SLINGSHOT:
*wrist wraps
155x8
165x7
175x5

TRI:
Tricep Rope Pushdowns:
30x13
30x11
30x11

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 15min
-LAX/Spike rolling 10min
-Foam Rolling with Spike on wall 5min


Very easy chest/tri day. Had the 10k race this morning, went home and had a 1,500 calorie snack, and then hit chest. Went light and lower rep for today since today was so busy.

[thehobbes]

LIONS CLUB 10K RACE

Location: North Ridgeville, OH
Distance: 10k (6.2 miles)
Goal: under 60 minutes
Time: 59:02

Avg HR: 153
Peak HR: 165
Elevation Gain: 89'
Weather: 72 and sunny

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


Rampaged this race with the fury of 1,000 Spartan warriors! My last 10k race a few months ago took me 65 minutes, HUGE PR today! I wanted under an hour and got it easy. Course was pretty flat and went through residential roads. They had a couple different distance races taking place at once but everything was well marked, water stops were abundant, and roads were blocked off by police. Most people participated in the 5k and it looks like there were only 39 for the 10k. I came in 16th overall. Came in 4th in my age group (there were only 4 people in it lulz), so I'm going to train for next year to slide into at least the 3rd place spot mwah ha ha!


Garmin Splits:

Mile 1: 9:19 knowingly started out pretty fast to bank some time
Mile 2: 9:36
Mile 3: 9:48
Mile 4: 9:38
Mile 5: 9:39
Mile 6: 9:41
Mile 0.2: 1:18 (8:37 pace) ham-sprint at the end

My Garmin Vivoactive is working perfectly now that I turned on Glonase (no idea wtf that is but people in the Garmin forums said it would help) and the 1 second update mode. I checked it pretty frequently to at least keep my current pace under 10 minutes, as long as it was just cruise along like that. It was easier than expected to keep that pace. I figured I'd hold onto high 9 min miles as long as possible and see what happened, did it fairly easily the whole way.

I have never done speed work, spent this year building a solid mileage base and getting long, slow runs in. That is apparently a magical training method, you really do automatically get faster simply by doing that. I'm excited to see what I can throw down for a 5k race now since I never "race" 5 or 10k in training.

So major improvements are happening with my running. Half marathon is in about a month HNNGGG!

[Partyrocking]

Awesome job!

[thehobbes]

Awesome job!

Thanks buddy

[thehobbes]

DL/SQUATS

SUPPS:
PRE: ANIMAL Fury 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
225x3
*belt
250x3
275x1
285x1

LEGS:
Squats:
45x12
95x8
135x6
165x4
*belt
195x3
215x2

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


Short, easy workout. I usually do long run day on Sunday but decided to take a rest day from running since I raced at 100% yesterday. Back to being a majestic gazelle tomorrow night! And usually I do DL/squat on Mondays so that opens up tomorrow for time for a medium distance run.

And registration officially went up today for the Bench and Run competition! I'm signed up for the Oct one, BRING IT!

[anandagirl]

Wow, you're amazing Hammy!!!!!!

[thehobbes]

Wow, you're amazing Hammy!!!!!!

Thanks girl!

[thehobbes]

RUN

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 5.00 miles
Time: 53:39
Avg HR: 143
Peak HR: 161
Elevation Gain: 194'
*79 degrees and sunny, ran up Big Ass Hill once

Post: Stretching 15min


Slow, easy run. Planning to switch long run day to Fri or Sat, got a couple big ones coming up!

[shesprints]

What distance are you trying to hit before your half marathon?

Also, you may have noticed your "easy pace" has gotten faster. The decreased intensity of heat has surely helped, but I bet it's improved cardio too.

[thehobbes]

What distance are you trying to hit before your half marathon?

11.5-12 miles. I know logically I could crush 13.1 right now but mentally I'll feel better seeing I can go pretty damn close and nothing catastrophic is going to happen. I've done 10 miles 4 times, that's pretty easy now.

Also, you may have noticed your "easy pace" has gotten faster. The decreased intensity of heat has surely helped, but I bet it's improved cardio too.

It has! I was noticing that today comparing Strava times. I still intend to go very slow and easy for the half but busting out a 3 mile training run no longer takes me 35 minutes.

[thehobbes]

RUN

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 3.00 miles
Time: 30:58
Avg HR: 146
Peak HR: 161
Elevation Gain: 115'
*79 and sunny, ran Big Ass Hill once (got my fastest time ever on Big Ass Hill and wasn't even trying for speed )

Post: Stretching 15min


Holy chit I hit 26,000 steps on Garmin today. Garmin is stingy with the steps, srs. Fitbit would give me 30k+ for a day like today, but Garmin is like a stubborn old man yelling at you all day "that doesn't count as a step unless it's UPHILL AND THROUGH A SNOWSTORM!!" Today was a stupid day. Even on calories Garmin is giving me 2800 already for today.

I officially signed up for the half marathon! So now I have to be careful not to kick any cacti or get into any fights with bears. After September 9th I can go back to doing all that with glee.

[mom2sethc]

Congrats on your awesome 10K!!!!!

You are doing the Cinn Flying Pig half, right? The crowds are amazing at that race!!!

I'm signed up for the Akron half on 9/29, also need to sign up for the Cbus half, however the price is now $135!!! yikes!!! Had I registered when I should have it would have been $60!!!!!