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  1. #5461
    Hammy Hammy Hobbes thehobbes's Avatar
    Join Date: Oct 2008
    Location: United States
    Age: 37
    Posts: 22,061
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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)
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    AMRAP BP/SHOULDERS/TRI (Thurs)


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

    LOCATION: Home gym
    BW: 155

    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

    DB Shoulder Press:
    40s x 10
    45s x 6
    45s x 6
    45s x 6
    40s x 8

    Incline BB Bench Press:
    45x10
    95x10
    115x10
    135x6
    145x3
    145x3

    TRI:
    Tricep Rope Pushdown:
    45x12
    45x11
    45x10

    OTHER PREHAB:
    -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
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  2. #5462
    Hammy Hammy Hobbes thehobbes's Avatar
    Join Date: Oct 2008
    Location: United States
    Age: 37
    Posts: 22,061
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    BACK/BICEPS/RUN (Fri)


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

    LOCATION: Home gym
    BW: 155

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

    BACK:
    Bent Over BB Rows:
    45x12
    95x12
    115x12
    125x10
    105x12

    Superset Pull Ups and Chin Ups (body weight):
    Pulls: 9, 7, 7, 6
    Chins: 6, 6, 6, 6

    Lat Pulldown:
    100x10
    120x10
    130x7
    130x7
    130x6

    Seated Cable Row:
    100x10
    120x10
    130x8
    130x8

    BICEPS:
    DB Curls:
    40s x 10
    40s x 10
    40s x 10

    CARDIO:
    Running:
    Warmup: Dynamic routine

    Distance: 3.00 miles
    Time: 31:09
    Avg HR: 145
    Peak HR: 161
    Elevation Gain: 118'
    *61 degrees and dark

    OTHER PREHAB:
    -Stretching 15min


    Easy running week so I put in an extra back/biceps day yesterday. Half Marathon is tomorrow morning at 7. My PR is 2:12:46 and I want to blast it. I think this course is flat, there isn't an elevation map posted. All my other half marathons have been 40-50 degrees out, this one will start in the low 60s and be 75 at the end, fairly hot but I've trained in much worse. First 6 miles keep a 10-10:10 pace and then speed it up for the rest if that pace is feeling good. Flying Pig HM was 2:16 and that thing had a HUGE elevation gain of 800'. Get the hills out of the way and this should be smooth sailing. Also going to run with my water belt this time, which I always do on my long runs for training so I'm used to it, just never did that in a race. I figure I'd be more comfortable not having to wait a mile or two if I want water.

    Getting all my race gear and playlist planned out, then up at 3:45am tomorrow - GO HAM!
    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. #5463
    Registered User LynnInAla's Avatar
    Join Date: Feb 2016
    Age: 54
    Posts: 199
    Rep Power: 189
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    It sounds like you're all prepared and ready to knock this thing out. I doubt you will need that horn tomorrow, but that belt could become a water/horn holder. Good luck!
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  4. #5464
    sadly, life is a marathon shesprints's Avatar
    Join Date: May 2013
    Location: New York, New York, United States
    Posts: 10,543
    Rep Power: 94887
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    How was the half marathon? Can't believe you did back and biceps beforehand, lmao hammy. Did you crush your PR?

    My bet is that you did....
    "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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  5. #5465
    Hammy Hammy Hobbes thehobbes's Avatar
    Join Date: Oct 2008
    Location: United States
    Age: 37
    Posts: 22,061
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    Originally Posted by LynnInAla View Post
    It sounds like you're all prepared and ready to knock this thing out. I doubt you will need that horn tomorrow, but that belt could become a water/horn holder. Good luck!
    Oh man this is hilarious!

    Originally Posted by shesprints View Post
    How was the half marathon? Can't believe you did back and biceps beforehand, lmao hammy. Did you crush your PR?

    My bet is that you did....
    Awesome! Race report coming up, did get a faster time but I swear the course was short so not sure if I'm allowed to count it? Haha, I hope the running gods have mercy, it was a damn good run.
    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. #5466
    Hammy Hammy Hobbes thehobbes's Avatar
    Join Date: Oct 2008
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    Age: 37
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    thehobbes is offline

    HOFBRAUHAUS HALF MARATHON



    Location: Downtown Cleveland
    Distance: Half Marathon (12.87 miles according to Garmin, 13.22 miles according to Strava, hmmm....)

    Goals: beat 2:12:45

    Time: 2:10:05

    Course: Mostly flat through downtown, until you get to the park with a long ass downhill that you end up having to come back up later
    Weather: 70 and blazing sun

    *Pre-race did Dynamic Warm Up Routine


    Signed up for this one about a month out, didn't even know it existed until recently. I wanted to get a local distance race in since I missed the Towpath 10 Miler this summer. Didn't know the course or elevation at all but figured it had to be easier on hills than the Flying Pig. They sneak a long a couple mile hill in the middle but it wasn't steep. I'm pretty sure the course was short though which really threw me off. A few miles in my Garmin stopped matching up with the mile signs and by mile 11 they were 1/3 mile off. Made it harder to pace since I wasn't sure if I was running faster than my watch said or what. And they did have pace teams so I started with the 10:00 crew who was due to finish at 2:12. I passed them pretty early on and by mid race was surprised how far ahead from them I was. Also stopped at mile 9 to pee which ended up being unnecessary and cost me 1min 30. I have to get better with that, sometimes I can't tell during a race if I REALLY have to pee or not, and that was the last porta john til the end so I didn't want to risk suffering for 40 minutes. The big races have bathrooms about every mile or two (Flying Pig, Quad Cities does too) so I get nervous with the smaller races. This half had ~350 runners, they also did a 5k and 10k with was another 1,500 people. The races intermixed an hour in so that was weird. I came across the 1:10 pacer for the 10k and then was REALLY confused as to wtf was going on because at first I didn't realize all the races were crossing over.

    I'm getting better and a little bit faster. I really don't know if I should count this as my official PR with the distance being weird. Strava ALWAYS marks my runs longer than Garmin and when I train I follow Garmin. If I run 10 miles in the park Garmin says 10 and Strava says like 10.5. At least I know all about this course if I happen to run it again. I'm looking forward to running any half marathon course for a second time because I'll know exactly how everything is laid out. Carrying water on me was a good move though, the water stations were a couple miles apart and that would've messed me up in this heat. I'll probably start doing that all the time.

    Mile splits below, that surprise uphill tripped me up some, and then I was just plain confused about the splits not lining up after that.

    Garmin Splits:
    Mile 1: 9:52
    Mile 2: 9:57
    Mile 3: 9:55
    Mile 4: 9:44 (downhill starts)
    Mile 5: 9:57
    Mile 6: 9:49
    Mile 7: 10:14 (uphill starts)
    Mile 8: 10:04
    Mile 9: 11:21 (pee break)
    Mile 10: 10:04
    Mile 11: 10:13
    Mile 12: 10:22
    Mile 13: 10:00


    Should have stuck to no faster than 10:00 at the beginning I think and then tried to pick it up more after the hill was over. Also wasted 1:30 on the pee break. And miles 12 and 13 never get any easier, they SUCK!

    Race Swag:
    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. #5467
    Registered User Fiction2Fitness's Avatar
    Join Date: Mar 2015
    Location: California, United States
    Age: 35
    Posts: 3,114
    Rep Power: 10025
    Fiction2Fitness is a name known to all. (+5000) Fiction2Fitness is a name known to all. (+5000) Fiction2Fitness is a name known to all. (+5000) Fiction2Fitness is a name known to all. (+5000) Fiction2Fitness is a name known to all. (+5000) Fiction2Fitness is a name known to all. (+5000) Fiction2Fitness is a name known to all. (+5000) Fiction2Fitness is a name known to all. (+5000) Fiction2Fitness is a name known to all. (+5000) Fiction2Fitness is a name known to all. (+5000) Fiction2Fitness is a name known to all. (+5000)
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    Awesome job showing them how to go ham on the race.

    I was going to say 3:45 am is crazy to wake up but then I was up at 4 am due to a certain cat who is sitting on the bed with me now, so yeah. Still sounds way too early but it was hot here today so can imagine other places have some heat too.
    Gym Max: 229/126/305
    Meet Max: 1st Meet 198/115/248
    2nd Meet 220.5/121/281
    Goals: 235/135/315

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    http://juststrong.com/discount/ambwil10
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  8. #5468
    Registered User Partyrocking's Avatar
    Join Date: Jun 2012
    Location: New Jersey, United States
    Posts: 21,522
    Rep Power: 114471
    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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    Awesome job!
    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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  9. #5469
    Registered User LynnInAla's Avatar
    Join Date: Feb 2016
    Age: 54
    Posts: 199
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    Nice job. I may need to register for a race just to get the stuff.
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  10. #5470
    Hammy Hammy Hobbes thehobbes's Avatar
    Join Date: Oct 2008
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    Age: 37
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    Originally Posted by Fiction2Fitness View Post
    Awesome job showing them how to go ham on the race.

    I was going to say 3:45 am is crazy to wake up but then I was up at 4 am due to a certain cat who is sitting on the bed with me now, so yeah. Still sounds way too early but it was hot here today so can imagine other places have some heat too.
    Thanks! The 3:45am day my pets were like wtf, we don't even want breakfast yet, go back to sleep!!

    Originally Posted by Partyrocking View Post
    Awesome job!
    Thanks Party!

    Originally Posted by LynnInAla View Post
    Nice job. I may need to register for a race just to get the stuff.
    I love collecting the shirts. A lot of times you don't know what the design will be before you pick up your packet, a couple shirts have been awful, and a couple turned out to be my favorites that I wear every week. I have A TON of race shirts after only 2 years of racing.
    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. #5471
    Hammy Hammy Hobbes thehobbes's Avatar
    Join Date: Oct 2008
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    Age: 37
    Posts: 22,061
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    CHEST/TRI (Monday)


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

    LOCATION: Home gym
    BW: 159

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

    CHEST:
    Bench Press:
    45x15
    95x12
    135x7
    155x5
    170x3
    *wrist wraps
    185x2
    190x1
    185x1
    170x3
    170x3
    165x4
    *remove wraps
    155x8
    135x16

    Pump N Run Practice:
    Bench Press: 80lb x 45, followed immediately by...
    EZ Bar Curl: 52.5lb x 33
    not bad

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

    TRI:
    Tricep Rope Pushdown:
    50x10 *wt increase
    50x9
    50x9

    OTHER PREHAB:
    -Stretching 20min


    Finally bb.com is letting me post my workouts, keep getting error pages. Upper body day Monday, crushed the pump n run practice with a total of 78 reps. Holding a chit ton of water weight from Sunday's post race feast - Outback Steakhouse: bacon cheeseburger, fries, loaded potato soup, giant ass loaf of bread and butter, slice of choc marshmallow cheesecake. Back to the cut now and peeing out all this water.
    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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  12. #5472
    Hammy Hammy Hobbes thehobbes's Avatar
    Join Date: Oct 2008
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    BACK/BICEPS


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

    LOCATION: LTF
    BW: 157

    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 7
    bw x 7
    bw x 6
    bw x 6
    *total of 56

    DB Rows:
    60s x 10
    70s x 10
    80s x 8
    85s x 7
    85s x 6
    85s x 5
    75s x 9

    HS Row:
    1pps x 10
    2pps x 10
    3pps x 9
    150lb ps x 6
    150lb ps x 5
    3pps x 8
    2.5pps x 12

    Lat Pulldown:
    100x10
    115x10
    130x10
    145x7
    145x6
    145x6

    Seated Cable Row:
    120x10
    140x10
    160x7
    140x10

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

    BICEPS:
    EZ Bar Curls:
    55x31
    55x23
    45x32

    DB Curls:
    40s x 11
    35s x 14
    35s x 13

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


    BOOM - back and biceps of death and destruction! Rows and pullups were strong as always. Murdering the EZ bar curls and db curls with rage!

    Srs question, every time I try to post my workouts in my OV35 log it gives me an error. This log is working fine though, anybody else run into that?
    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. #5473
    sadly, life is a marathon shesprints's Avatar
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    Yeah, the last miles always suck if you run correctly, i.e. with a decent effort. When they don't, you should feel bad about yourself. :P Nice swag! I have to say, I love t-shirts. I wear my grappling comp t-shirts all over the place and it's really cut down on the catcalls.

    ... annnd of course you're right back at it, not missing a step. Your work capacity is astonishing.
    "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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  14. #5474
    Hammy Hammy Hobbes thehobbes's Avatar
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    Age: 37
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    Originally Posted by shesprints View Post
    Yeah, the last miles always suck if you run correctly, i.e. with a decent effort. When they don't, you should feel bad about yourself. :P Nice swag! I have to say, I love t-shirts. I wear my grappling comp t-shirts all over the place and it's really cut down on the catcalls.
    Yep, I admit I looked wayyyy too happy in my finish line photo from the Flying Pig, I was legit spent though lol. Oh man speaking of swag I just stumbled across the Garmin Gear website today which has some awesome shirts and hats HNNNGGGG! Gonna have to get a tech shirt but *maybe* I'll stay strong and wait til they go on sale Cyber Monday. Probably will break down and order one at 3am on a Saturday night though haha.
    ... annnd of course you're right back at it, not missing a step. Your work capacity is astonishing.
    That's how I roll - at the speed of a sprint-waddle but never stopping.
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

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  15. #5475
    Hammy Hammy Hobbes thehobbes's Avatar
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    DL/SQUAT/RUN


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

    LOCATION: Home gym
    BW: 158

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

    BACK:
    DL:
    135x8
    185x6
    *Versa Grips
    225x4
    *belt
    250x3
    275x1
    290x1
    275x1
    275x1

    LEGS:
    Squat:
    45x10
    95x8
    135x7
    165x5
    *belt
    195x3
    225x3
    235x2
    225x2

    CARDIO:
    Running:
    Warmup: Dynamic routine

    Distance: 4.00 miles
    Time: 41:38
    Avg HR: 140
    Peak HR: 158
    Elevation Gain: 275'
    *67 degrees and dark

    OTHER PREHAB:
    -Stretching 15min


    Great run this morning before sunrise, perfect temp. Did a few more sets on squat/DL today, went smooth. Legs feel recovered from the half marathon.
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

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  16. #5476
    Hammy Hammy Hobbes thehobbes's Avatar
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    AMRAP BP/SHOULDERS/TRI/RUN (Thurs)


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

    LOCATION: Home gym
    BW: 156

    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

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

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

    TRI:
    Tricep Rope Pushdowns:
    50x12
    50x12
    50x12

    CARDIO:
    Running:
    Warmup: Dynamic routine

    Distance: 4.00 miles
    Time: 40:28
    Avg HR: 151
    Peak HR: 165
    Elevation Gain: 158'
    *65 degrees and dark, morning run

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

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  17. #5477
    Hammy Hammy Hobbes thehobbes's Avatar
    Join Date: Oct 2008
    Location: United States
    Age: 37
    Posts: 22,061
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    RUN


    CARDIO:
    Running:
    Warmup: Dynamic routine

    Distance: 7.00 miles
    Time: 1:09:11
    Avg HR: 147
    Peak HR: 157
    Elevation Gain: 36'
    *78 degrees and sunny
    Post: Stretching 15min


    Medium length run, pretty cool that I can just go out and decide to bust out 7 miles no problem. Average pace was 9:53/mile, jeez, not sure why I'm running so fast. Slow that sprint-waddle down Ham!!
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

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  18. #5478
    Hammy Hammy Hobbes thehobbes's Avatar
    Join Date: Oct 2008
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    CHEST/TRI/RUN (Sunday)


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

    LOCATION: Home gym
    BW: 155

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

    CHEST:
    Bench Press:
    45x15
    95x12
    135x7
    155x5
    170x3
    *wrist wraps
    185x2
    190x1
    185x1
    170x3
    170x3
    165x4
    165x3
    *remove wraps
    155x9
    135x14

    PUMP N RUN PRACTICE:
    AMRAP Bench Press: 80lb x 42
    immediately followed by...
    EZ Bar Curl: 52.5lb x 32

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

    TRI:
    Tricep Rope Pushdowns:
    50x12
    50x11
    50x10

    CARDIO:
    Running:
    Warmup: Dynamic routine

    Distance: 4.00 miles
    Time: 39:58
    Avg HR: 143
    Peak HR: 154
    Elevation Gain: 164'
    *82 degrees and sunny
    Post: Stretching 15min

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

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  19. #5479
    Hammy Hammy Hobbes thehobbes's Avatar
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    Age: 37
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    LONG RUN (Monday)


    CARDIO:
    Running:
    Warmup: Dynamic routine

    Distance: 8.00 miles
    Time: 1:22:27
    Avg HR: 144
    Peak HR: 155
    Elevation Gain: 36'
    *78 degrees and cloudy

    Post: Stretching 15min


    Pretty easy for a long run, cooler out and no blazing sun finally. I got a Nathan's handstrap water bottle, pretty good. I always switch hands about halfway through but it keeps the water extra cold. I'll probably that one for racing since it's smaller and I can always grab extra water at water stops.
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

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  20. #5480
    Hammy Hammy Hobbes thehobbes's Avatar
    Join Date: Oct 2008
    Location: United States
    Age: 37
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    BACK/BICEPS


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

    LOCATION: LTF
    BW: 154

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

    BACK:
    Pull Ups:
    bw x 13
    bw x 10
    bw x 9
    bw x 8
    bw x 7
    bw x 7
    *total of 54

    DB Rows:
    60s x 10
    70s x 10
    80s x 8
    85s x 6
    85s x 5
    85s x 5
    75s x 9

    HS Row:
    1pps x 10
    2pps x 10
    3pps x 9
    150lb ps x 7
    3pps x 8
    2.5pps x 12

    Lat Pulldown:
    100x10
    115x10
    130x9
    145x6.5
    145.6
    145.6

    Seated Cable Row:
    120x10
    140x10
    160x7
    140x10

    Face Pulls:
    42.5 x 20
    52.5 x 14
    57.5 x 13
    57.5 x 13

    BICEPS:
    EZ Bar Curl:
    55x27
    55x18
    45x31

    DB Curls:
    40s x 10
    35s x 14
    35s x 11

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


    Blasted the pull ups and db rows as usual. Mini cut is going well. I need to be under 153 with shorts and running shoes on, getting there pretty easy. Cut to an easy 150 and maintain it out through September 21st. September 22nd after the half marathon - IT'S ON! I'm sticking around in Illinois that Sunday night after the half to have a beastly feast. Driving back Monday with farts of peace should be fun.
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

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  21. #5481
    sadly, life is a marathon shesprints's Avatar
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    Yeah, you seem in really good shape with your cut. I think you'll be fine. I suppose you have such high maintenance that you don't need to be eating at a high relative deficit to lose weight--more food to play with--I'm hoping to achieve something like that by training more BJJ, which does burn a lot of calories. Unfortunately I seem to have a body that compensates by reducing NEAT. I guess your job means you can't afford to do that at all?
    "The right to be heard does not automatically include the right to be taken seriously."
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  22. #5482
    Hammy Hammy Hobbes thehobbes's Avatar
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    Originally Posted by shesprints View Post
    Yeah, you seem in really good shape with your cut. I think you'll be fine. I suppose you have such high maintenance that you don't need to be eating at a high relative deficit to lose weight--more food to play with--I'm hoping to achieve something like that by training more BJJ, which does burn a lot of calories. Unfortunately I seem to have a body that compensates by reducing NEAT. I guess your job means you can't afford to do that at all?
    I'm hovering around 153.x right now, wasn't too hard at all to get there from 159. Yeah I'm always running around doing stuff that burns a crapload of calories. If I don't hit 10k steps in a day even by accident then I must be sick or half dead. Even if I go a few hours in a row without eating I swear I'm physically starving to death. I always bring snacks and protein shakes to work so I don't die.
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

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  23. #5483
    Hammy Hammy Hobbes thehobbes's Avatar
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    Age: 37
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    DL/SQUAT/RUN


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

    LOCATION: Home gym
    BW: 154

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

    BACK:
    DL:
    135x8
    185x5
    *Versa Grips
    225x4
    *belt
    250x3
    275x1
    290x1
    275x1

    LEGS:
    Squat:
    45x10
    95x10
    135x7
    165x5
    *belt
    195x4
    225x3
    235x2

    CARDIO:
    Running:
    Warmup: Dynamic routine

    Distance: 4.00 miles
    Time: 42:06
    Avg HR: 146
    Peak HR: 158
    Elevation Gain: 276'
    *64 degrees and dark, morning run

    OTHER PREHAB:
    -Stretching 15min


    Decent lift day, enjoyable early morning run without it being too hot. New music of prosperity - Modest Mouse, holy chit did not know these guys were this good. Accidentally stumbled across something on Reddit where someone said if you like Dashboard you'll love the rest of their stuff, so I gave it a shot. Pleasantly surprised. They have probably 10 albums so that'll take me a while to even get to, going one at a time right now. If you like Twentyone Pilots and/or AWOL Nation you'd like these guys. 10/10 band srs, I have about 30 new "favorite" songs from the couple albums I downloaded.
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

    *Team Amazon* - Sisterhood of Iron
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  24. #5484
    Registered User Fiction2Fitness's Avatar
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    60's does sound decent for a run. The walk to/from gym mid-day here has been miserable with the heat.

    I do like Modest Mouse. Haven't listened to them on purpose in a while but they do come up from time to time on some of the music platforms I listen to though might have to go look up some songs. I miss running a little and having the playlists of music set up specifically for each one. I had one for long runs that was more alternative focused with songs by Metric, Awolnation and Muse, plus others.
    Gym Max: 229/126/305
    Meet Max: 1st Meet 198/115/248
    2nd Meet 220.5/121/281
    Goals: 235/135/315

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  25. #5485
    Registered User ilovethe80s's Avatar
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    I love modest mouse. Late congrats on your half marathon!!
    CSCS

    845@132 | Wilks 429.55
    Meet lifts : Squat 275 | Bench 170 | Dead 400

    Journal : http://tinyurl.com/80s-lifting-journal

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  26. #5486
    sadly, life is a marathon shesprints's Avatar
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    Where you at, Hammy?
    "The right to be heard does not automatically include the right to be taken seriously."
    --Hubert Humphrey

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  27. #5487
    Hammy Hammy Hobbes thehobbes's Avatar
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    Age: 37
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    Originally Posted by Fiction2Fitness View Post
    60's does sound decent for a run. The walk to/from gym mid-day here has been miserable with the heat.

    I do like Modest Mouse. Haven't listened to them on purpose in a while but they do come up from time to time on some of the music platforms I listen to though might have to go look up some songs. I miss running a little and having the playlists of music set up specifically for each one. I had one for long runs that was more alternative focused with songs by Metric, Awolnation and Muse, plus others.
    Hell yeah I love awol nation too, great for running.

    Originally Posted by ilovethe80s View Post
    I love modest mouse. Late congrats on your half marathon!!
    Thanks!

    Originally Posted by shesprints View Post
    Where you at, Hammy?
    I'm here! Just been busy, updating now with about 100 workouts in the past couple weeks...
    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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  28. #5488
    Hammy Hammy Hobbes thehobbes's Avatar
    Join Date: Oct 2008
    Location: United States
    Age: 37
    Posts: 22,061
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    AMRAP BP/SHOULDERS/TRI/RUN (8/15)


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

    LOCATION:
    BW:

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

    AMRAP BENCH PRESS:
    45x15
    75x12
    105x31
    107.5x21

    SHOULDERS:
    Military Press:
    45x10
    65x10
    80x6
    85x3
    80x6
    80x5
    75x6

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

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

    CARDIO:
    Running:
    Warmup: Dynamic routine

    Distance: 3.00 miles
    Time: 31:05
    Avg HR: 147
    Peak HR: 181
    Elevation Gain: 117'

    OTHER PREHAB:
    -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
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  29. #5489
    Hammy Hammy Hobbes thehobbes's Avatar
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    Location: United States
    Age: 37
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    RUN (8/16)


    CARDIO:
    Running:
    Warmup: Dynamic routine

    Distance: 7.00 miles
    Time: 1:10:48
    Avg HR: 145
    Peak HR: 158
    Elevation Gain: 320'
    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
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  30. #5490
    Hammy Hammy Hobbes thehobbes's Avatar
    Join Date: Oct 2008
    Location: United States
    Age: 37
    Posts: 22,061
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    CHEST/TRI/RUN (8/18)


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

    LOCATION: Home gym
    BW: 154

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

    CHEST:
    Bench Press:
    45x15
    95x12
    135x7
    155x5
    170x3
    *wrist wraps
    185x1
    190x1
    185x1
    170x3
    170x3
    165x4
    165x3
    *remove wraps
    155x8
    135x16

    Pump N Run Practice:
    AMRAP Bench Press: 80x43, followed immediately by....
    AMRAP EZ Bar Curl: 52.5x33

    Incline BB Bench Press:
    45x10
    95x10
    115x10
    135x6
    145x3
    145x2
    135x4
    135x4

    CARDIO:
    Running:
    Warmup: Dynamic routine

    Distance: 5.00 miles
    Time: 52:20
    Avg HR: 147
    Peak HR: 163
    Elevation Gain: 306'
    Post: Stretching 15min

    OTHER PREHAB:
    -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
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