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

[shesprints]

My nutritionist always recommended something with electrolytes to drink if running in the heat. Her pick for me was coconut water, because I have a thing about preferring "real food." But Gatorade would work just as well, if you could carry a bottle or something; maybe you already do.

If you want a fun "runner read," check out Alberto Salazar's autobiography. He almost died of heat stroke at one point. Or "Duel in the Sun," about a famous Boston marathon race between Salazar and Beardsley.

[thehobbes]

I would be concerned about where the water is too. Do they have portable restrooms along the course? LOL, that would be a major concern for me! I haven't ran in forever but have to go to the restroom a few times on an hour walk. Can't imagine how many times I would have to go if I was running.

Yes they have porta potties and all the water stops/restrooms are on a map online. For half marathons I write down where everything is on a notecard and carry it in my pocket. Occasionally I do have to stop to pee on a 2+ hour run, but most of the time I don't. I think your body just goes oh crap, I have more to worry about right now than having to pee so hold that thought.

killing it in here as usual. All your signing up is making me get very close to signing up for my local triathlon. soooo close.

Got a half marathon over here Aug 4th and signed up for the Quad Cities Half Marathon and Pump N Run.

Running in the heat is tough.

It feels like you're carrying a fat guy on your shoulders the whole way, kinda sucks.

My nutritionist always recommended something with electrolytes to drink if running in the heat. Her pick for me was coconut water, because I have a thing about preferring "real food." But Gatorade would work just as well, if you could carry a bottle or something; maybe you already do.

If you want a fun "runner read," check out Alberto Salazar's autobiography. He almost died of heat stroke at one point. Or "Duel in the Sun," about a famous Boston marathon race between Salazar and Beardsley.

Yep I drink Gatorade Zero, has the electrolytes but not the sugar. I assume the excessive sweating and salt loss is why my blood pressure drops so drastically after a run? Damn, will look that up, I'm always bringing water and Gatorade with me because I'm afraid to pass out and die mid run, srs, that would suck to not finish the run so I can eat all the food after.

[thehobbes]

BACK/BICEPS (Tues)

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 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 9
85s x 6
85s x 5
75s x 7

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

Lat Pulldown:
100x10
115x10
130x10
145x6.5
150x5
135x8

Face Pulls:
42.5 x 20
50 x 15
57.5 x 12
57.5 x 12

Seated Cable Row:
120x12
140x10
160x8
160x8

BICEPS:
EZ Bar Curl:
55x27
55x17
45x29

DB Curls:
35s x 13
40s x 9
40s x 8

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

[thehobbes]

DL/SQUAT/RUN (Wed)

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

LEGS:
Squats:
45x10
95x8
135x7
165x4
*belt
195x3
210x3
225x3
235x2

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 3.00 miles
Time: 31:57
Avg HR: 139
Peak HR: 160
Elevation Gain: 206'
*71 degrees and rain

OTHER PREHAB:
-Stretching 15min

[thehobbes]

AMRAP BP/SHOULDERS/TRI/RUN (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
107.5x22

SHOULDERS:
Military Press:
45x10
65x10
85x4
85x4
85x3
75x7
75x7

DB Shoulder Press:
40s x 10
45s x 8
50s x 3
45s x 6
45s x 6

Incline BB Bench Press:
45x10
95x10
115x9
135x5
145x3

TRI:
Tricep Rope Pushdowns:
45x14
45x11
45x10

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 4.00 miles
Time: 40:07
Avg HR: 137
Peak HR: 159
Elevation Gain: 274'
*68 degrees and cloudy

OTHER PREHAB:
-Stretching 15min

[thehobbes]

RUN (Friday)

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 3.00miles
Time: 30:07
Avg HR: 142
Peak HR: 154
Elevation Gain: 148'
*92 degrees and sunny
Post: Stretching 15min

[thehobbes]

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:
45x12
95x12
135x7
155x5
170x4
*wrist wraps
185x1
190x1
185x1
170x3
170x3
170x3
165x4
*remove wraps
155x10
135x15
80x43

Incline BB Bench Press:
45x12
95x10
115x10
135x5
145x2

TRI:
Tricep Rope Pushdowns:
45x13
45x11
45x10

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 4.00 miles
Time: 40:20
Avg HR: 145
Peak HR: 164
Elevation Gain: 279'
*86 degrees and sunny
Post: Stretching 15min

OTHER PREHAB:
-Stretching 15min


Strong on the heavy singles, 190 went up smooth. Killed the high rep sets too. That final 43 rep set is the comp wt for my competing wt class (under 153lb body weight) for the Quad Cities Marathon Pump and Run. I signed up yesterday for the Half Marathon and bench press + bicep curl competition. Curl wt is 50lb, I've been practicing with the 55 at the gym, getting in the high 20s for reps on the curl. I should be able to get a combined 70 reps with the bench and curl. Each rep is worth 20 seconds off your half marathon time. Last year's athletes look very competitive, there are people putting up some crazy reps on this stuff.

Got my hotel reservations all set last night too to stay in Illinois a couple miles from the expo center. Staying at one of the Radisons out there, nothing fancy, but upgraded to a whirlpool tub for like $20/night. Room comes with a microwave and little fridge as well so I can bring some food from home again. Looks like there are a bunch of restaurants out there too and this is more of a regular town, not a big city like Cincinnati so driving around a bit should be fine. Last time I got into the city Thurs, a day before the events started, and left Sunday a few hours after my half marathon. Holy ham driving all the way home a few hours after running 13 miles was brutal! I swear I couldn't walk getting out of the car at the first gas station. So this time I'm racing Sunday but going home Monday so I can eat and relax all day after the race.

[thehobbes]

LONG RUN

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 12.00 miles
Time: 2:05:29
Avg HR: 146
Peak HR: 159
Elevation Gain: 61'
*75 degrees and cloudy
Post: Stretching 15min


Whoa, that was the hardest long training run I've ever had. First 10 miles started out fine but even at 75 degrees with the sun starting to come out again it was hot as fuk. I drank a ton of Gatorade and water during the run and probably a gallon more of water after. Really had to gut out the last mile. I'm trying to run slow but I think I'm just naturally getting faster because I'm hitting previous half marathon race paces from last year with some of the training runs. Strava keeps giving me PRs for segments and distances. I'm like nooooo, but I'm tryna go SLOW! Man I hope the August half marathon starts out at like 65 degrees, it is too damn hot out for this! I hope I didn't break a kidney or something, damn dude.

Endless... sweat!

[shesprints]

Brahette, running in the heat is literally an entirely different thing. Heat acclimation is unrelated to your fitness level otherwise. However, the more you do it, the better your body will acclimate.

I wouldn't recommend drinking only Gatorade 0, by the way. The type with calories (or any liquid with sugar) actually allows you to uptake the fluid better and hydrate your tissues. Literally, sugar makes your body uptake the water more quickly. So do be careful of that... it's not worth saving calories for later.

[LynnInAla]

LONG RUN

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 12.00 miles
Time: 2:05:29
Avg HR: 146
Peak HR: 159
Elevation Gain: 61'
*75 degrees and cloudy
Post: Stretching 15min


Whoa, that was the hardest long training run I've ever had. First 10 miles started out fine but even at 75 degrees with the sun starting to come out again it was hot as fuk. I drank a ton of Gatorade and water during the run and probably a gallon more of water after. Really had to gut out the last mile. I'm trying to run slow but I think I'm just naturally getting faster because I'm hitting previous half marathon race paces from last year with some of the training runs. Strava keeps giving me PRs for segments and distances. I'm like nooooo, but I'm tryna go SLOW! Man I hope the August half marathon starts out at like 65 degrees, it is too damn hot out for this! I hope I didn't break a kidney or something, damn dude.

Endless... sweat!

I can't speak to what you should do to prepare for a run, lol, seeing as how I have't ran in forever. BUT I do live in south Alabama and know all about exercising in the heat and humidity. I'm pretty sure you already know or do this but I thought I would throw it out there just in case. I typically go for bike rides around 10-11, after I workout. The temperature is usually in the 90's and the humidity around 60%. I've found that my body recovers much better after the ride if I pay attention to my hydration BEFORE I ride. I usually start the Powerade during my workout. I teach high school and when we go back to school the athletes have to practice in this heat. I can always pick out the athletes because they are doing the same thing, drinking a ton of liquids before they practice. Again, just my 2 cents.

[thehobbes]

Brahette, running in the heat is literally an entirely different thing. Heat acclimation is unrelated to your fitness level otherwise. However, the more you do it, the better your body will acclimate.

Yeah, I'm getting better at it than I used to be, but man it's still feels so hard in the midst of it.

I wouldn't recommend drinking only Gatorade 0, by the way. The type with calories (or any liquid with sugar) actually allows you to uptake the fluid better and hydrate your tissues. Literally, sugar makes your body uptake the water more quickly. So do be careful of that... it's not worth saving calories for later.

Ohhhh, did not know that. I'll try some regular Gatorade during runs and keep the Zero for when I'm done. I'm doing a mini cut, keeping it at 2800 calories a day, but it's not terribly difficult so yeah I can use on cals on Gatorade and it won't hurt anything.

I can't speak to what you should do to prepare for a run, lol, seeing as how I have't ran in forever. BUT I do live in south Alabama and know all about exercising in the heat and humidity. I'm pretty sure you already know or do this but I thought I would throw it out there just in case. I typically go for bike rides around 10-11, after I workout. The temperature is usually in the 90's and the humidity around 60%. I've found that my body recovers much better after the ride if I pay attention to my hydration BEFORE I ride. I usually start the Powerade during my workout. I teach high school and when we go back to school the athletes have to practice in this heat. I can always pick out the athletes because they are doing the same thing, drinking a ton of liquids before they practice. Again, just my 2 cents.

I was thinking about that since I typically wake up, eat a little something, drink maybe a bottle of water, then do my long run. I should probably do some extra hydrating a couple days before and the morning of. It's tough to plan for the half marathon, don't want to have to pee every 30 minutes and have to stop at portas, but I dunno, may be worth it to do some extra hydrating for the summer races.

[thehobbes]

BACK/BICEPS

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

LOCATION: LTF
BW: 155

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 7
bw x 6
*total of 57, goal is 50 but to stop at *only* 51 just seems criminal

DB Rows:
60s x 10
75s x 10
85s x 8
85s x 6
85s x 5
75s x 9
*excellent run on these

HS Row:
1pps x 10
2pps x 10
3pps x 9
150lb ps x 5
3pps x 7
2.5pps x 11

Lat Pulldown:
100x10
115x10
130x10
145x6.5
150x5
145x6

Seated Cable Row:
120x12
140x10
160x8
160x7

Face Pulls:
42.5 x 20
50 x 18
57.5 x 12
57.5 x 12

BICEPS:
EZ Bar Curl:
55x31
55x19
45x27

DB Curls:
35s x 15
40s x 10
35s x 12

OTHER PREHAB:
-Stretching 15min
-Hot tub 10min
-Dip in the pool
-Sauna with rolling 15min


Very strong day, demolished db rows and all the bicep curls! Got a gym compliment from a girl who said my biceps were awesome and my lifts were impressive. Inspiring people everywhere with my db rows heehee.

[LynnInAla]

I was thinking about that since I typically wake up, eat a little something, drink maybe a bottle of water, then do my long run. I should probably do some extra hydrating a couple days before and the morning of. It's tough to plan for the half marathon, don't want to have to pee every 30 minutes and have to stop at portas, but I dunno, may be worth it to do some extra hydrating for the summer races.

Oh man, extra hydration the day before would be a nightmare for me. Lol, I have to get up too many times throughout the night as it is. But sometimes you gotta do what you gotta do!

[thehobbes]

Oh man, extra hydration the day before would be a nightmare for me. Lol, I have to get up too many times throughout the night as it is. But sometimes you gotta do what you gotta do!

Haha yeah a lot of times I get up a few times a night too! And in a half marathon I guarantee there are a few people peeing themselves, never got to that point for me but the day it happens I'll just have to make peace with it.

[thehobbes]

DL/SQUAT/RUN

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

LEGS:
Squat:
45x12
95x10
135x7
165x5
*belt
195x4
225x3
235x2

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 4.00 miles
Time: 42:09
Avg HR: 143
Peak HR: 159
Elevation Gain: 281'
*62 degrees with some drizzle

OTHER PREHAB:
-Stretching 15min


Hit up an early morning run before work and lifted in the evening, productive day. Got a crap load of stuff done for work during the day too, everything from insurance claims to getting some bizarre paint colors made at home depot so I can repair some truck decals. You ever need a tiny amount of custom paint? They have that, got these little pint sample containers tinted for like $4. Seems like I'm at home depot 3x a week for some weird thing I'm working on, it's getting out of hand lol.

[thehobbes]

AMRAP BP/SHOULDERS/TRI/RUN (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
105x31
107.5x20

SHOULDERS:
Military Press:
45x12
65x10
80x6
85x4
85x3
80x6
80x6

DB Shoulder Press:
40s x 10
45s x 7
45s x 6
45s x 6
45s x 6

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

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

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 4.00 miles
Time: 41:15
Avg HR: 157
Peak HR: 166
Elevation Gain: 278'
*59 degrees and dark, 5am run

OTHER PREHAB:
-Stretching 15min


Strong shoulder day, excellent work on the incline bench press, numbers are coming up on that.

[thehobbes]

RUN

CARDIO:
Running:
Warmup: Dynamic routine

Distance 5.00 miles
Time: 50:37
Avg HR: 144
Peak HR: 153
Elevation Gain: 177'
*84 degrees and sunny
Post: Stretching 15min


Went for a run this evening - it's HOT! I swear my entire neighborhood is uphill no matter which direction I go. I didn't do any large hills today but it's like this whole city is on a gradual incline. I already hit 25 miles this week and I still have Sunday to run, will likely do a little 3 mile that day. Half marathon is next weekend. Monday will be a semi long run and then some short easy ones during the week to taper.

[LynnInAla]

RUN

Went for a run this evening - it's HOT! I swear my entire neighborhood is uphill no matter which direction I go. I didn't do any large hills today but it's like this whole city is on a gradual incline. I already hit 25 miles this week and I still have Sunday to run, will likely do a little 3 mile that day. Half marathon is next weekend. Monday will be a semi long run and then some short easy ones during the week to taper.

I understand the feeling of hills everywhere, I feel like there's a headwind no matter the direction I go when I'm riding my bike. Here's hoping a nice cold front will blow in for you right in time for the race! And hoping you have a smooth work week so you can get all the food ready.

[thehobbes]

I understand the feeling of hills everywhere, I feel like there's a headwind no matter the direction I go when I'm riding my bike. Here's hoping a nice cold front will blow in for you right in time for the race! And hoping you have a smooth work week so you can get all the food ready.

Haha yeah, uphill and wind in your face both ways always. Thanks, looked like it was gonna rain next weekend but now just blazing sun. Low temp is 65 so hopefully at 7am it starts off somewhere around there.

[thehobbes]

CHEST/TRI/RUN (Sunday)

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

CHEST:
Bench Press:
45x15
95x12
135x7
155x5
170x3
*wrist wraps
185x1
190x1 smooth
185x1
170x3
170x3
170x3
165x4
*remove wraps
14x11
80x45

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

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

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 3.00 miles
Time: 29:40
Avg HR: 145
Peak HR: 154
Elevation Gain: 94'
*86 degrees and sunny
Post: Stretching 15min

OTHER PREHAB:
-Stretching 15min


Strong heavy sets on bp and blasted the amrap set at the end for 46 reps. I think I died twice during that set. The run was short and hot, got the week's total to 28 miles. Today is long run day, hot again, shooting for 8-10 miles only as this is the last long run before the race. Also yesterday was my birthday, turned 37.

[LynnInAla]

Happy Belated Birthday! 80x45, what in the world?? How? Lol, you're going to have to come up with some little counter thing to use when you do those AMRAP sets.

[thehobbes]

Happy Belated Birthday! 80x45, what in the world?? How? Lol, you're going to have to come up with some little counter thing to use when you do those AMRAP sets.

Thanks! Lol, it is getting hard to keep track when I do that one! It's practice for the pump n run comp in September. Gonna go HAM on that competition RARRWWW!

[thehobbes]

LONG RUN

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 9.00 miles
Time: 1:31:30
Avg HR: 150
Peak HR: 157
Elevation Gain: 36'
*88 degrees and sunny
Post: Stretching 15min


Damnit it's so hot out!! Of course I go right in the middle of the day when it's the peak temps. Tough run, hopefully the race is 70ish, 70 is a whole different thing than 88. My earbuds died on mile 4. Today I learned I do not like running without music, it sucks donkey balls. They're TaoTronics BT earbuds, only about $30 and awesome for about a year, but they do die at almost exactly a year. I take them out in the rain and sweat my ass off with them so I guess that's fair. And I use them at least 6 days a week, so that's a pretty good amount of hours I'm getting I think. I ordered another pair which is coming tomorrow. At least this didn't happen in the middle of an actual half marathon.

Also OITNB just released its new season and I started that up Saturday night. Ah they released it for my bday it seems. Hopefully Wentworth will have a new season on Netflix this winter.

[shesprints]

Happy birthday hammy! Enjoy OITNB. It's pretty darn good this season, got back some of the old juice.

Also: pffft back in my day, runners didn't listen to music during races at all. At least, not the front of pack racers. I legit never had on headphones for a race in my life. o_0

[thehobbes]

Happy birthday hammy! Enjoy OITNB. It's pretty darn good this season, got back some of the old juice.

Also: pffft back in my day, runners didn't listen to music during races at all. At least, not the front of pack racers. I legit never had on headphones for a race in my life. o_0

Thanks SS! I'm halfway through the season already, chit is going DOWNNNN. Man that was rough with no music, just the loud ass sound of me actually running. I don't get how people can't hear that a mile away. There are always people hanging out in the passing lane and I shout Passing way in advance. They turn, stop, and stare at me like "wtf, why is there somebody exercising on the exercise path?!" LMAO I love when there's a bicyclist a bit in front of me so that guy can part the seas instead of me and get that same dumb look from those people.

[thehobbes]

BACK AND BICEPS

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

LOCATION: LTF
BW: 155

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

BACK:
Pull Ups:
bw x 13
bw x 10
bw x 8
bw x 7
bw x 7
bw x 7
bw x 7
*total of 59, all time record reps

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

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

Lat Pulldown:
100x10
115x10
130x10
145x7
150x5
150x5
130x9

Face Pulls:
42.5 x 20
50 x 15
57.5 x 12
57.5 x 12

Seated Cable Row:
120x10
140x10
160x8
140x10

BICEPS:
EZ Bar Curl:
55x30
55x21
45x30

DB Curls:
40s x 9
35s x 12
35s x 12

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


Rampaged pull ups and db rows, high rep ez bar curls went great too. 50lb is the curl wt I'd be doing in the comp. There aren't any preset 50lb bars at this gym, just 45 and 55 so I practice with that. I'll have to load up mine at home and weigh it on the scale to make sure it's 50 exactly. I'll do that 80lb amrap bp set this weekend and do the ez bar curl immediately after it like in the comp to try it out together.

[LynnInAla]

There are always people hanging out in the passing lane and I shout Passing way in advance. They turn, stop, and stare at me like "wtf, why is there somebody exercising on the exercise path?!" LMAO I love when there's a bicyclist a bit in front of me so that guy can part the seas instead of me and get that same dumb look from those people.

Lol, I know that look! I usually get it from people that are walking on the bike portion of the trail. I clearly shout, "passing on the left." One guess as to the direction they move. Yep, to the left. I haven't taken anyone out yet, but I'm not hurting myself to keep from running over them. I'm thinking about getting a really loud horn, like the one truckers have. I will wait until I get right up on them and blow that thing. Maybe you could get one to carry with you. That would part the seas for you, no bicyclist needed.

[shesprints]

YAS ALL TIME PULLUP RECORD REPS

I support you and your mega pullups so hard hammy, you are inspiration forever.

I'm also super, super glad you haven't taken up jiu jitsu because you'd kick my ass.

Could you put two 2.5s on the EZ bar to curl? I honestly never know what the weight of non-standard bars is. I basically feel them and try to use common sense.

[thehobbes]

Lol, I know that look! I usually get it from people that are walking on the bike portion of the trail. I clearly shout, "passing on the left." One guess as to the direction they move. Yep, to the left. I haven't taken anyone out yet, but I'm not hurting myself to keep from running over them. I'm thinking about getting a really loud horn, like the one truckers have. I will wait until I get right up on them and blow that thing. Maybe you could get one to carry with you. That would part the seas for you, no bicyclist needed.

LMAO! I am seriously considering getting the loudest ham-horn of all time and letting that thing rip 20x a run.

YAS ALL TIME PULLUP RECORD REPS

I support you and your mega pullups so hard hammy, you are inspiration forever.

I'm also super, super glad you haven't taken up jiu jitsu because you'd kick my ass.

I am greatly honored by this compliment. Everyone should be glad I'm not in jiu jitsu because I'd hold people down and fart on them til they cried, I would be a disgrace to the sport.

Could you put two 2.5s on the EZ bar to curl? I honestly never know what the weight of non-standard bars is. I basically feel them and try to use common sense.

No, the preset ones have big rubber wts on the end with no bar sticking out. I have an empty ez at home though, gonna weigh it on a scale to get it right to 50lb and at home during bench day I'll do the AMRAP 80lb bp followed by ez bar curl to see how I do.

[thehobbes]

DL/SQUAT/RUN (Wednesday)

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

LEGS:
Squat:
45x10
95x10
135x7
165x5
*belt
195x3
210x3

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 4.00 miles
Time: 41:10
Avg HR: 141
Peak HR: 164
Elevation Gain: 278'
*67 degrees and dark

OTHER PREHAB:
-Stretching 15min


Went very light and easy on squat/DL since this is race week.