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

[shesprints]

That's quite a haul. I also admire that you donate to the animal shelter like that.

Can't wait to see you test-drive the new equipment. Take videos!

[thehobbes]

Oh wow! It looks like you have been crazy busy.

It is very nice that you donate around the holiday time, looks like to got quite a few good things.
I know the shelters around our house always ask for towels, blankets and food.
So we do the same thing and once it starts getting cold here we donate that kind of stuff.
I dont know about you but one of our favorite person charities is Adopt A Family or Operation Christmas Child. Depends on how much money we have because Adopt A Family you tend to give more for because it isn't just one person(usually).

I've done Operation Christmas Child a few years ago with the boxes, that one was really fun. Yeah I've heard of the Adopt a Family one, always sounded cool but yes like you said would cost way more if you're trying to cover a few people. I like getting to pick stuff out and making it more personal rather than just sending some money. I want to get something for Toys for Tots, trying to get an address of where the drop offs are out here. Went to the website and it's pretty vague, tells you who's doing it in what county/city but no actual address, I gotta look more into it.

You also got a ton of equipment and a wicked deal on shipping jeez. Hope you at home gym is looking sharp!

Yes! Most of it arrived yesterday, got one more box coming tomorrow. I unboxed everything so far - the football bar, curl bar, and DL bar are BEAUTIFUL. Will take pics. Mutt bar is sweet! And I gotta install my gun rack in my basement ASAP.

That's quite a haul. I also admire that you donate to the animal shelter like that.

Can't wait to see you test-drive the new equipment. Take videos!

Thanks SS. Yes, definitely will, the football bar will be very interesting for bench press and incline. The curl bar is exactly what I had hoped for LOVE IT! 2020 - year of the biceps!

[thehobbes]

CHEST/TRI/RUN (11/28)

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
180x1
180x1
175x1
165x4
165x3
165x3
*remove wraps
155x7
135x14

AMRAP Bench Press: 80lb x 41

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

TRI:
Tricep Rope Pushdowns:
40x12
40x11
40x11

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 6.00 miles
Time: 1:04:26
Avg HR: 158
Peak HR: 172
Elevation Gain: 324'
Post: Stretching 15min

OTHER PREHAB:
-Stretching 15min

[thehobbes]

RUN (11/29)

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 3.00 miles
Time: 34:16
Avg HR: 155
Peak HR: 178
Elevation Gain: 155'
Post: Stretching 15min

[thehobbes]

RUN (12/1)

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 5.00 miles
Time: 55:42
Avg HR: 158
Peak HR: 176
Elevation Gain: 295'

Post: Stretching 15min

[thehobbes]

CHEST/TRI/RUN (12/7)

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
155x4
170x3
*wrist wraps
180x2
185x1
185x1
170x3
170x3
165x3
*remove wraps
155x8
135x14
*Strong AF bench day

Pump N Run Practice:
Bench Press: 80lb x 44
EZ Bar Curl: 50lb x 35

Football Bar Bench Press:
*first time using this new bar!
45x12
75x12
95x10
105x8
105x7

Incline BB Bench Press:
45x10
95x10
115x8
135x3
135x3

TRI:
Tricep Rope Pushdown:
30x17
40x11
40x9

RC WORK:
Standing Y/T/Ls:
5s for 17, 17, 17

External Band Rotations (RED): 17

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 5.00 miles
Time: 52:26
Avg HR: 158
Peak HR: 178
Elevation Gain: 307'
*36 degrees and sunny, Big Ass Hill

Post: Stretching 15min

OTHER PREHAB:
-Stretching 15min


Very fun bench day yesterday with some new equipment! The Football Bar is AWESOME! Takes some getting used to, especially reracking it. Really does take the pressure off your shoulders and hammers the chest HARD. Chest was fried by the time I got to inclines. I'll take some vids soon of bp with the football bar. Used my beautiful new EZ Curl Bar from Rogue, mannnn that thing is smooth, I love it! I gotta install my gun rack on the concrete wall and hang up my full size barbells. I have a little stand for the smaller stuff like curl bars to get them off the ground and organized. I have yet to try the new Rogue Deadlift Bar and Mutt Bar, maybe today on the Mutt Bar since I'm doing back/bi. Got some Rogue change plates and a couple t-shirts to get the $5 shipping deal. And the football bar needs specialty clamps to hold the plates (I have clamps that kinda lock down so I thought I'd try that first). Ordered the specialty clamps yesterday and another tee I had been eyeing so happy Rogue Xmas to me. Next year will upgrade to the Rogue 45 plates so I'm working with all Rogue stuff, had to stop myself this year because it was getting a little out of control with the Rogue purchases already lol. But so far everything I've tried out from them is excellent 10/10 totally worth it!

Pics of Rogue gear...

Football Bar, Curl Bar, Mutt Bar


Mutt Bar, can do pretty much any exercise with this with a neutral grip, 44lb


Football Bar in my rack, fits perfectly



Friday was my 7th day in a row at work so I managed to get Sat/Sun off. Hitting the weights this morning and will go to the park and run later since it'll be 50 degrees out today. Trying to get the house in order too since I don't know when I'll get another day off work - laundry, meal prep, dishes, hung up the Xmas lights, bills, couple errands.

Work has been extremely busy - record breaking season, I'm a F-E-D-E-X contractor. We started operating 7 days a week in November so I've got a lot of drivers on different shifts, like Sun-Wed, Tues-Sat, got 15 guys on my crew now so we can cover all of it. It's been tricky to get it to flow and a lot of changes for everyone. I don't like not even having one day where even if I'm personally off I have to worry about my guys and trucks out there possibly getting into an accident, or someone getting injured, or a truck breaking down and having to get towed on a Sunday when the mechanic isn't even open.

Anyway F-E-D-E-X used to do a bunch of cool stuff for the drivers during Xmas, like really REALLY good food a couple times a week where they'd bring people in to cook breakfast or have really awesome boxed lunches which huge ass sandwiches for everyone, now they don't really do anything which sucks. So I'm doing my own Ham Day for my guys, srs. Ordered a giant platter of ham, turkey, bbq sandwiches from HoneyBaked Ham, and I got chips/pop/gatorade and will pick up a plate of Xmas cookies from the bakery so they can have a feast on Tuesday. Got some take-out containers too so people can take a bunch of food with them as well, we often don't have a lot of time to stop when it's this busy. And bringing my toaster oven in so people can toast their sammiches if they want lol. So hell yeah, let it be HAM DAY!

[shesprints]

You are a very generous hammy to do all that.

Also, mirin gym swag porn! I love the neutral grip bars. I can see the benefits to those because of shoulder health and because frankly it seems like a much more natural position--not something I considered as much before training BJJ, but I rarely try to pull or push anything with my palms facing straight away from me. Usually it's gripping someone's lapel, so a neutral-type grip. Wrist health too, come to think of it.

[Sheepalie]

Oh wow your right they do look fantastic! The mat look is very nice, I think if I was to invest in an at home gym I would get those if possible. How long have you been building/upgrading your at home gym?

[thehobbes]

You are a very generous hammy to do all that.

Also, mirin gym swag porn! I love the neutral grip bars. I can see the benefits to those because of shoulder health and because frankly it seems like a much more natural position--not something I considered as much before training BJJ, but I rarely try to pull or push anything with my palms facing straight away from me. Usually it's gripping someone's lapel, so a neutral-type grip. Wrist health too, come to think of it.

Thanks broham! That football bar has been awesome, getting used to it and adding it into my bp days.

Oh wow your right they do look fantastic! The mat look is very nice, I think if I was to invest in an at home gym I would get those if possible. How long have you been building/upgrading your at home gym?

Thanks! Been building it since I moved here about 10 years ago. Bought the power rack and Ironmaster dbs and bench that Xmas when I moved in, had a Capp barbell set already. Every Black Friday is when I add stuff to upgrade it. Got a lat pulldown last year, a power tower (that's in my garage because it's so tall) a few years ago, Rogue bars this year. I always find something to add. I'd like to get a full set of Rogue plates in the next couple years.

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

Was very busy in December of course, got back to a regular lifting/running schedule Dec 26th, will post up workouts in the next couple days. On New Years Eve I ended up having an abscessed tooth which was horrible timing because nobody was open New Years Day as far as dentists. Got in the next day after that excruciating day and a half holiday wait, and am getting oral surgery tomorrow to extract it and get a bone graft. I'm getting an implant (molar, major power tooth for eating) and that process will take about 6 months and at least one more surgery with sedation, and a crapload of follow up appointments. Happy to finally get it fixed though. I've had a crown on that tooth for like 8 years and it's fallen off at least 5 times that I remember, and caused a lot of pain and money to be spent over the years to keep getting it fixed. It's been uncomfortable for years and hurt every so often for no apparent reason - always had xrays and exams and they never found anything horrible with it until now. For the last two years it felt like it was going to pop right off when I lift weights and I could feel my heartbeat in it when I bent over. So finally I'll have a permanent fix for this thing and I don't have to worry about it falling out every time I go out of town or have an event coming up. Not bad on price either, insurance is covering a good amount so that turned out better than expected.

Getting completely sedated for this tomorrow and then will have a few days free time - can't lift/run for like 3 days. :'( Will live off of a protein shakes, bananas, and boiled eggs for a few days like I'm stranded on an island lmao. But yeah I'll update my log too.

[Partyrocking]

Sucks about the tooth! I'm glad it's going to get fixed for good, though.

[shesprints]

You can eat boiled eggs with a messed up tooth? When my brother had his jaw wired shut he ate pretty much milkshakes, scrambled eggs, pureed soups, and stuff like that. I imagine that temperature as well as texture may play a roll in your surgery, not sure.

Good luck hammy, heal fast. I'm sure with your robust constitution you will.

[thehobbes]

Sucks about the tooth! I'm glad it's going to get fixed for good, though.

Me too, sick of dealing with it.

You can eat boiled eggs with a messed up tooth? When my brother had his jaw wired shut he ate pretty much milkshakes, scrambled eggs, pureed soups, and stuff like that. I imagine that temperature as well as texture may play a roll in your surgery, not sure.

Good luck hammy, heal fast. I'm sure with your robust constitution you will.

Yep, doing scrambled, deviled, hard boiled, and fried eggs. Been eating a dozen eggs a day since Thursday, getting kinda sick of eggs. :/

[thehobbes]

BACK/BICEPS/RUN (12/8)

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

LOCATION: Home gym
BW: 153

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

BACK:
Bent Over BB Row:
45x12
95x12
115x12
125x10
125x10
125x10
105x8

Pull Ups/Chin Ups Superset (bodyweight):
Pulls: 10, 8, 8
Chins: 7, 7, 7

Lat Pulldown:
100x12
120x8
130x7
130x6
120x11

BICEPS:
Mutt Bar Superset 44lb:
Neutral Curls: 24, 24
Inward Curls: 13, 17

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 7.00 miles
Time: 1:11:28
Avg HR: 143
Peak HR: 168
Elevation Gain: 49'
Post: Stretching 15min

[thehobbes]

RUN (12/10)

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 5.00 miles
Time: 52:35
Avg HR: 140
Peak HR: 162
Elevation Gain: 299'
Post: Stretching 15min

[thehobbes]

DL/SQUAT (12/16)

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

LOCATION: Home gym
BW: 153

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

BACK:
DL:
135x10
185x5
*Versa Grips
225x5
*belt
250x3
275x1
245x3

LEGS:
Squat:
45x12
95x10
135x7
165x5
*belt
195x4
225x3
225x2

OTHER PREHAB:
-Stretching 15min

[thehobbes]

SHOULDERS (12/17)

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

LOCATION: Home gym
BW: 153

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

AMRAP BENCH PRESS:
45x15
75x12
105x30
107.5x18

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

DB Shoulder Press:
35s x 10
40s x 8
45s x 4
40s x 7
40s x 7

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

TRI:
Tricep Rope Pushdowns:
40x13
40x11
40x11

OTHER PREHAB:
-Stretching 15min

[thehobbes]

CHEST/TRI/RUN (12/24)

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

LOCATION: Home gym
BW: 153

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

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

Pump N Run Practice:
Bench Press 80lb x 40
EZ Bar Curl 50lb x 28

Football Bar Bench Press:
45x12
95x10
105x8
105x7
105x7

Incline BB Bench Press:
45x12
95x10
115x10
135x4
135x3

TRI:
Tricep Rope Pushdowns:
40x13
40x12
40x11

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 5.00 miles
Time: 51:49
Avg HR: 150
Peak HR: 169
Elevation Gain: 299'
Post: Stretching 15min

OTHER PREHAB:
-Stretching 15min

[thehobbes]

RUN (12/25)

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 4.00 miles
Time: 42:42
Avg HR: 147
Peak HR: 165
Elevation Gain: 276'
Post: Stretching 15min


Xmas morning run - BOOM HAM EVERYWHERE!

[thehobbes]

DL/SQUAT/RUN (12/26)

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:
DL:
135x10
185x6
*Versa Grips
225x4
*belt
250x3
275x1
265x1
265x1

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

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 2.00 miles
Time: 22:43
Avg HR: 151
Peak HR: 174
Elevation Gain: 115'
Post: Stretching 15min

OTHER PREHAB:
-Stretching 15min

[thehobbes]

LONG RUN (12/27)

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 9.00 miles
Time: 1:32:33
Avg HR: 166
Peak HR: 183
Elevation Gain: 48'
Post: Stretching 15min

[thehobbes]

BACK/BICEPS (12/28)

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

LOCATION: LTF
BW: 156

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
bw x 5
bw x 5
*total of 54

DB Rows:
60s x 10
70s x 10
75s x 7
75s x 7
70s x 9
70s x 9

HS Row:
1pps x 10
2pps x 10
3pps x 6
2.5pps x 10
2pps x 12

Lat Pulldown:
100x10
115x10
130x8
135x7
135x6
130x7

Seated Cable Row:
100x12
120x10
140x7

Face Pulls:
42.5 x 20
50 x 13
57.5 x 10
42.5 x 17

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

[thehobbes]

SHOULDERS/RUN (12/29)

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
107.5x18

Military Press:
45x12
65x10
80x5
85x3
80x5
75x6
65x10

DB Shoulder Press:
40s x 8
45s x 4
40s x 7
35s x 10

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

TRI:
Tricep Rope Pushdowns:
40x10
40x10

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 5.00 miles
Time: 53:29
Avg HR: 159
Peak HR: 176
Elevation Gain: 310'
Post: Stretching 15min

OTHER PREHAB:
-Stretching 15min

[thehobbes]

RUN (12/30)

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 3.00 miles
Time: 33:44
Avg HR: 156
Peak HR: 172
Elevation Gain: 161'
Post: Stretching 15min

[thehobbes]

RUN (1/1)

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 5.00 miles
Time: 55:52
Avg HR: 156
Peak HR: 175
Elevation Gain: 161
Post: Stretching 15min


Run of pain and more pain, and drugs lmao. 12/31 tooth got farking ridiculous. Thought a run during the day may help. Spoiler alert... it did not help. No dentists were open New Years Day so not much I could do. I did have some painkillers left over from a previous tooth extraction so I tried that plus loads of ibuprofin, helped a little bit.

[thehobbes]

CHEST/TRI/RUN (1/3)

SUPPS:
PRE: ANIMAL Rage
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

CHEST:
Bench Press:
45x15
95x12
135x7
155x5
170x2
*wrist wraps
175x1
175x1
170x1
165x2
*remove wraps
155x5
135x13
*terrible bp day

Pump N Run Practice:
Bench Press: 80lb x 38
EZ Bar Curls: 50lb x 25
*worst I ever did on this, good to know I can still bang out 60+ reps on my worst day

Incline BB Bench Press:
45x12
95x10
115x9
135x4
135x3

TRI:
Tricep Rope Pushdowns:
40x12
40x11
40x10

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 3.00 miles
Time: 35:27
Avg HR: 158
Peak HR: 171
Elevation Gain: 142'
Post: Stretching 15min


Went to the dentist on 1/2 and found out I had an abscessed tooth. Got antibiotics and kept taking painkillers and a chitload of ibuprofen, helped a bit during the day but was excruciating at night still. Only was able to sleep a couple hours at a time at night so I was extra pissed off and wanted to murder some weights. Terrible workout but I needed something to do. To be fair the antibiotics did help a lot, felt noticeably better each day, nights were just a lost cause.

[thehobbes]

DL/SQUAT/RUN (1/4)

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
-BW squats

BACK:
DL:
135x8
185x6
*Versa Grips
225x4
*belt
250x3
275x1
280x1

LEGS:
Squats:
45x12
95x10
135x8
165x5
*belt
195x4
225x3

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 4.00 miles
Time: 45:36
Avg HR: 140
Peak HR: 151
Elevation Gain: 176'
Post: Stretching 15min

OTHER PREHAB:
-Stretching 15min


Slow run and crappy lift day, highly irritated and wanted to punch everyone in the face most of the day. It was really hard to eat but I could get about 2 good hrs when I timed up my drugs of peace just right where I could eat fairly normally. Ended up going to Longhorn Steakhouse 3 nights in a row and picking up a giant feast of bacon cheeseburgers, fries, loaded potato soup, and that awesome ass mini bread loaf to dip in the soup. The bacon was impossible to eat though, too tough to chew. :'( I tried to eat as much as possible, lots of protein shakes during the day.

[MoEcho]

*wave*

[thehobbes]

BACK/BICEPS/RUN (1/5)

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

LOCATION: Home gym
BW: 157

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

BACK:
Bent Over BB Row:
45x12
95x12
115x10
125x7
115x10

Lat Pulldown:
100x12
120x9
130x7
120x9
100x15

BICEPS:
Mutt Bar Superset 44lb:
Bicep Curls: 15, 15, 15
Neutral Grip Curls: 25, 25, 25

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 4.00 miles
Time: 42:34
Avg HR: 144
Peak HR: 163
Elevation Gain: 279'
Post: Stretching 15min

OTHER PREHAB:
-Stretching 15min


Tooth was hurting less during the day at this point, antibiotics were doing their job, but it was getting ridiculous trying to eat. Had an appt set up in a couple days with the surgeon to see what could be done.

[thehobbes]

SHOULDERS/RUN (1/6)

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

LOCATION: Home gym
BW: 157

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

AMRAP BENCH PRESS:
45x15
75x12
105x26
107.5x19

SHOULDERS:
Military Press:
45x12
65x10
75x5
75x5
75x5
75x5
75x5

DB Shoulder Press:
40s x 9
40s x 7
40s x 6
40s x 6
35s x 11

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

TRI:
Tricep Rope Pushdown:
40x13
40x12

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 7.00 miles
Time: 1:14:20
Avg HR: 155
Peak HR: 171
Elevation Gain: 364'
Post: Stretching 15min

OTHER PREHAB:
-Stretching 15min


Started going extra HAM on workouts since the tooth was doing better and I figured I'd be stuck taking a few rest days soon for dental surgery.

[thehobbes]

RUN (1/7)

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 3.00 miles
Time: 30:23
Avg HR: 155
Peak HR: 172
Elevation Gain: 122'
Post: Stretching 15min


Went to oral surgeon and they said they could get me in only two days later. This was one last small run because I knew I couldn't do anything for a while after that.