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

[melDorado]

[QUOTE=thehobbes;1445754433]


I like to think my fitness level is a woodsurvive/10 in a zombie apocalypse.

/QUOTE]
Zombies can't run only walk right?
Would survive too then probly

[JohnButz]

Awesome work on those weighted pull-ups!

[thehobbes]

Zombies can't run only walk right?
Would survive too then probly

Correct! Would make zombie stew outta the zombies who moved too slow when I am trying speed-grocery-shop, srs.

Awesome work on those weighted pull-ups!

Thanks, knew you'd be mirin'!


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

Workout later on. Got a good 1200cal breakfast in to rampage the day - a couple paninis, raspberries, blackberries, 2 protein bars, and tea. Also my heavy bag has arrived! Gonna get that up in the home gym today.

[VO2Maxima]

[QUOTE=melDorado;1445800943]

I like to think my fitness level is a woodsurvive/10 in a zombie apocalypse.

/QUOTE]
Zombies can't run only walk right?
Would survive too then probly

There is something deeply unsettling about the noise the World War Z zombie makes.

[thehobbes]

There is something deeply unsettling about the noise the World War Z zombie makes.

Farrrk zombies are getting strong and fast. They'll eat your limbs then do pull ups in your home gym!

[thehobbes]

CHEST/TRI DAY

SUPPS:
PRE: Upload 1 scoop
INTRA: Con-Cret 1.5 scoops
POST: ON Protein 1 scoop

LOCATION: Home gym
BODY WEIGHT: 163

WARMUP:
-Foam Rolling with Spike 5min
-Arm circles of peace
-Cuban Press
-BW squats

CHEST:
Bench Press:
45x12
75x10
105x7
135x3
155x3
170x2 (vid)
*add wraps
180x1 (vid)
180x1
180x1
*no more wraps
160x7
160x7
160x7
150x8

170x2 smooth, was supposed to be a single but felt easy as fark


all the 180s singles, TNG not bad



Bench Press with BLUE Slingshot:
*wrist wraps on all
150x5
165x5
175x4
175x4
175x4

TRI:
CGBP:
*wrist wraps on all
115x12
135x8
135x7

RC WORK:
Standing Y/T/Ls:
5s for 15, 15, 15
5s for 15, 15, 15

CARDIO:
Bike: 30min, Course 1, Level 5, 8.7 miles

OTHER PREHAB:
-Stretching 30min
-Foam Rolling with Spike on wall 5min


Great bench day, 170 felt pretty light, was happy to hit all singles at 180. Gained a couple reps on the 160s back off sets too. I've been using the Rogue wrist wraps for the 180s, doesn't feel necessary really, doing it as a precautionary measure at this point. It's only 10lb under my max so that seems reasonable to throw em on there.

Hung up my heavy bag and messed around with that for a bit. Gonna find out about gloves/wraps to not fuk up my hands and wrists, and look up a proper heavy bag program. I got a metal mounting clamp for the i-beam that goes through the basement, can't get any sturdier than that, chit is not going anywhere. I can also move the bag down the beam and out of the way easily when it's time for squats/deads and I need that space clear in front of my cage.

[anandagirl]

Your RAWRRRR music makes me rethink listening to books during my workouts. Maybe I would lift more if I put the punk on?

170 felt easy - you beast!

[viccles007]

Hammie is on fire, making heavy things look easy as usual! Hammie is a beast indeed!

[thehobbes]

Your RAWRRRR music makes me rethink listening to books during my workouts. Maybe I would lift more if I put the punk on?

170 felt easy - you beast!

Crank it UP girl! I recommend Hollywood Undead, Linkin Park, and From Ashes to New for rage lifting.

Hammie is on fire, making heavy things look easy as usual! Hammie is a beast indeed!

Good thing I got dat fire extinguisher next to my power rack.


Workout coming up...

[thehobbes]

SQUATS/DEADS

SUPPS:
PRE: Upload 1 scoop
INTRA: Con-Cret 1.5 scoops
POST: ON Protein 1 scoop

LOCATION: Home gym
BODY WEIGHT:164

WARMUP:
-Foam Rolling with Spike 6min
-Arm circles of peace
-BW squats

LEGS:
Squat:
45x12
95x8
135x5
165x3
*belt
195x3
215x3
235x3
245x1
255x1
255x1
200x10
200x10
200x10
good skwat day

BACK:
DL:
135x8
185x5
*add versas and belt
225x3
240x3
255x3
(this is my secondary DL day so I take out the singles and back off sets)

CARDIO:
-Bike: 30min, Course 1, Level 5, 8.7 miles
-Speed Bag: 12min working on drills for learning the basics

OTHER PREHAB:
-Stretching 30min
-Foam Rolling with Spike on wall 5min


Everything went swimmingly as usual. This was my first time trying out the speed bag - wayyyy more tiring than that looks lol. Left shoulder was getting a little whiny from me holding up my hands for that long, will take it slow on this. Got some gloves and wraps for the heavy bag on the way too. Looking for a class/gym where I could learn the basics for that so I have an idea of what to do and how to use the wraps/gloves.

[SophieM]

Damn look at all those squats! Waddle warning for Monday!

On another note, how are you liking Windows 10? I went to get a new laptop today, and they tried to talk me in to Windows 10 even after I asked for a refurbished Windows 7. Eventually I won't have a choice. This laptop is iffy at best.

[thehobbes]

Damn look at all those squats! Waddle warning for Monday!

Gonna be waddling with mah ham swagger.

On another note, how are you liking Windows 10? I went to get a new laptop today, and they tried to talk me in to Windows 10 even after I asked for a refurbished Windows 7. Eventually I won't have a choice. This laptop is iffy at best.

Well after I spent a couple days deleting all the crap I didn't like on here it's been alright. Some programs like the Windows Live Movie Maker now work amazingly well (with 7 it often failed and I'd have to try 3x to convert a vid for youtube.) I HATE those squares on the start menu thing, I ended up deleting them all. I really don't like that whenever I try to open or save something there is a list of "most recently used" things, because there is SO MUCH I use in a day, so none of those are ever what I need. I use Firefox anyways but Windows Explorer is not a thing anymore so now I have this Microsoft Edge, meh to that. A few programs run a bit faster now but a few were a royal PITA to update the drivers on so I can use them at all (like the printer.) Just like Siri, I will NEVER use this Cortana crap, I personally don't want my devices talking to me. And I will always be sore over being forced into upgrading to 10 without it getting my consent.

[SophieM]

Well after I spent a couple days deleting all the crap I didn't like on here it's been alright. Some programs like the Windows Live Movie Maker now work amazingly well (with 7 it often failed and I'd have to try 3x to convert a vid for youtube.) I HATE those squares on the start menu thing, I ended up deleting them all. I really don't like that whenever I try to open or save something there is a list of "most recently used" things, because there is SO MUCH I use in a day, so none of those are ever what I need. I use Firefox anyways but Windows Explorer is not a thing anymore so now I have this Microsoft Edge, meh to that. A few programs run a bit faster now but a few were a royal PITA to update the drivers on so I can use them at all (like the printer.) Just like Siri, I will NEVER use this Cortana crap, I personally don't want my devices talking to me. And I will always be sore over being forced into upgrading to 10 without it getting my consent.

Yeah, I'm worried about my printer and scanner. The scanner is REALLY old and the drivers don't even exist anymore, my dad found a program that works with it though, VueScan in case anyone needs to know. You do pay for it but the scanner works. The sales person was like "If they're that old, just get an all in one." Sure, let's drop ~$400 on a laptop and who knows how much on an all in one. Do I look rich or something??

I'd definitely turn Cortana off. Can you still search from the Start menu or is that gone? Maybe I need to just go and play with one.

I still have Windows 7. My dad turned off Windows updates when he learned that Windows was planning on making Windows 10 an automatic download. When I reload Windows on the desktop, it just may automatically update to Windows 10. I may disable Windows updates from the start though. We'll see.

[viccles007]

200x10 awesome squattages indeed Hammie!

[anandagirl]

Gonna be waddling with mah ham swagger.

LOVE. Srs.

[thehobbes]

Yeah, I'm worried about my printer and scanner. The scanner is REALLY old and the drivers don't even exist anymore, my dad found a program that works with it though, VueScan in case anyone needs to know. You do pay for it but the scanner works. The sales person was like "If they're that old, just get an all in one." Sure, let's drop ~$400 on a laptop and who knows how much on an all in one. Do I look rich or something??

Oh crap, my scanner/printer is like ~7 yrs old, was a PITA to get that going on here. I was hell bent on not buying another since this one actually still works great. Hell no, there's no reason to go adding on other expensive chit if what you got works.

I'd definitely turn Cortana off. Can you still search from the Start menu or is that gone? Maybe I need to just go and play with one.

There is no Search anymore (unless I am really missing how to find it, I'd use the Search option to track it down, but uh... oh yeah. ) Yeah check one out, you can get rid of a lot of the crap that's in the way but it's a hassle still to do all that. I was not happy.

I still have Windows 7. My dad turned off Windows updates when he learned that Windows was planning on making Windows 10 an automatic download. When I reload Windows on the desktop, it just may automatically update to Windows 10. I may disable Windows updates from the start though. We'll see.

Ohhhh damn, I didn't realize you could shut off those update boxes that pop up! I kept saying No like the first 500 times it asked me but one day it up and did it when I was in the middle of doing something. Could not use my computer for a couple hours so was kinda fukked for work stuff I needed to do.

200x10 awesome squattages indeed Hammie!

Thanks Vic! I am becoming one with the squat, know your enemy, bwah ha ha ha!

LOVE. Srs.

[thehobbes]

BACK/BICEPS

SUPPS:
PRE: Upload 1 scoop
INTRA: Con-Cret 1.5 scoops
POST: ON Protein 2 scoops

LOCATION: LTF
BODY WEIGHT: 163

WARMUP:
-Foam Rolling with Spike 6min
-Arm circles of peace
-BW squats

BACK:
Pull Ups:
bw x 10
bw x 7
bw x 6
bw x 5
bw x 4
bw x 4

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

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

Face Pulls:
35 x 17
42.5 x 15
50 x 12
50 x 11
42.5 x 12

HS Row:
1pps x 10
2pps x 7
2pps x 6
2pps x 6
2pps x 6
1.5pps x 8

Cybex Low Row *with attachment that looks like (l-----l)
Close Grip:
block 4 x 8
block 6 x 9
block 8 x 7
Wide Grip:
block 4 x 5
block 6 x 8
block 8 x 7
block 8 x 7
^^^lol I really can not find any easier way to type that, Cliffs: I did low cable rows

BICEPS:
DB Curls:
30s x 10
25s x 15
25s x 12

OTHER PREHAB:
-Stretching 30min
-Foam Rolling with Spike on wall 5min
-Hot tub 10min
-Pool time
-Sauna 15min


BOOM - ham everywhere! Lots of rows, of course. Sticking with bw pull ups at this gym so I don't have to carry around the chain belt all day. Will hit up some weighted ones at home in a couple days.

[itsagoodday]

Solid workouts!!!

Gonna be waddling with mah ham swagger.

I'm trying to picture a waddling ham swagger in my head. Most interesting mental images.

Boxing is fun, I haven't done it for a while but used to use it as a cardio option. Anything to avoid cardio machines, really. My gym actually has a heavy bag and I still have the gloves, should get back into it sometime. Rumor has it that we also have a speed bag, but they keep it well hidden because people kept breaking it lol.

[viccles007]

Sure going to need that fire extinguisher Hammie because you are on fire dudette!

[wishiwasdivin]

Dayum impressive work hammie

[anandagirl]

I counted. 36 pullups in one session

[lonniej]

Inmpressive work...Looks like you BW is dropping, good job!

[thehobbes]

Solid workouts!!!



I'm trying to picture a waddling ham swagger in my head. Most interesting mental images.

Boxing is fun, I haven't done it for a while but used to use it as a cardio option. Anything to avoid cardio machines, really. My gym actually has a heavy bag and I still have the gloves, should get back into it sometime. Rumor has it that we also have a speed bag, but they keep it well hidden because people kept breaking it lol.

Thanks IAGD! Oooo pretty sweet to see that at the gym, it's rare I think! Got my boxing gloves and wraps today - they're awesome!

Sure going to need that fire extinguisher Hammie because you are on fire dudette!

Hell yeah!

Dayum impressive work hammie

Thanks Carl!

I counted. 36 pullups in one session

You tellin' me I need to get 37 next Monday?

Inmpressive work...Looks like you BW is dropping, good job!

Yep, cut of success!

-------------------------------------------
Rest day today, but got already 21,000+ steps on da fitbit today, aw yeah!

[JenSTL4]

Great work Hammie! You are seriously killing it lately!! So much volume...every damn workout!! And 21k steps on a rest day?! Nice job!

Oh that work computer we have got all sneaky and did that stupid update to windows 10 I was remoted in and working with my employee and all of a sudden I was kicked off and it did the update. That is such crap! It is such a bad OS that they have to sneak it onto user's computers...wtf!?!

Boxing sounds brutal, but fun

[VO2Maxima]

BOOM - ham everywhere! Lots of rows, of course. Sticking with bw pull ups at this gym so I don't have to carry around the chain belt all day. Will hit up some weighted ones at home in a couple days.

Freaking love this thing: https://www.brutebelt.com/
Light, comfy (well, as comfy as a dip belt can be), and folds down small.

[anandagirl]

You tellin' me I need to get 37 next Monday?
-------------------------------------------
Rest day today, but got already 21,000+ steps on da fitbit today, aw yeah!

You're an animal! I have a feeling you will just to do it!

That doesn't sound like much of a rest day, but nice work!

[thehobbes]

Great work Hammie! You are seriously killing it lately!! So much volume...every damn workout!! And 21k steps on a rest day?! Nice job!

Thanks Jen! Haha, it was so nice outside I went walking on the trails at the park and accidentally racked up like 9k steps all of a sudden.

Oh that work computer we have got all sneaky and did that stupid update to windows 10 I was remoted in and working with my employee and all of a sudden I was kicked off and it did the update. That is such crap! It is such a bad OS that they have to sneak it onto user's computers...wtf!?!

Nooooooo!!! RIP your computer and your sanity.

Boxing sounds brutal, but fun : p

Anything where I get to punch the crap out of stuff is a win in my book.

Freaking love this thing: https://www.brutebelt.com/
Light, comfy (well, as comfy as a dip belt can be), and folds down small.

Oh damn, now THAT is a good idea! Why the hell aren't all dip belts made like that? The one I have makes no sense.

You're an animal! I have a feeling you will just to do it!

True dat, it even says so on all my shirts.

That doesn't sound like much of a rest day, but nice work!

Ha yeah I can't stand to be inactive for very long, the monkeys in my brain start to revolt.


Workout coming up...

[thehobbes]

DL/OHP/CGBP

SUPPS:
PRE:Upload 1 scoop
INTRA: Con-Cret 1.5 scoops
POST: none

LOCATION: Home gym
BODY WEIGHT: 164

WARMUP:
-Foam Rolling with Spike 6min
-Arm circles of peace
-BW squats

BACK:
DL:
135x8
185x5
*Versa Grips
225x3
*belt
240x3
255x3
270x3
280x1
290x1
290x1
225x7
225x7
225x7

SHOULDERS:
Seated OHP:
45x15
65x6
80x3
90x3
100x3
90x4
90x4
80x8
80x8
80x8

TRI:
CGBP:
*Rogue wrist wraps
45x10
95x12
115x10
135x7

RC WORK:
External Rotations with plate:
10s x 18
10s x 18

External Band Rotations (RED):
1x15
1x15

CARDIO:
Bike: 15min, Circuit 2, Level 5, 4.5 miles

OTHER PREHAB:
-Stretching 30min
-Foam Rolling with Spike on wall 5min


Decent weight but nothing overly exciting. 290 felt just right for singles on DL today. I'm starting to hold out a lot better on the OHP sets above 95lb, triple at 100 is good for me. It's so hard to unrack anything over 95 on OHP but I'll deal with it, has to get easier eventually.

I've been keeping cals right around 2700, wt has stabilized nicely, I'm always in range of 162-165. Fitbit is generally saying I burn 3k a day on average so I guess my "subtract 10% of whatever fitbit says" method is close enough. Also I noticed that if I'm watching tv (only if I'm not eating at the same time) it thinks I'm sleeping and adds that time to my sleep total. My true sleep total is way worse I'm sure due to having to get up at 5am for work. At least I'm getting some form of extra "rest" I guess when I'm Wentworth-ing <<< yeah I just made that into a verb, suck on that!

[VO2Maxima]

Fitbit is generally saying I burn 3k a day on average so I guess my "subtract 10% of whatever fitbit says" method is close enough. Also I noticed that if I'm watching tv (only if I'm not eating at the same time) it thinks I'm sleeping and adds that time to my sleep total. My true sleep total is way worse I'm sure due to having to get up at 5am for work. At least I'm getting some form of extra "rest" I guess when I'm Wentworth-ing <<< yeah I just made that into a verb, suck on that!

[thehobbes]

^^^LMAO!! Honestly wondered if those "challenge your friends" fitbit competitions showed a lot of specific info where it would be blatantly obvious what people are doing at like midnight. I guess that could be a competition all in itself.