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

**thehobbes** · 03-02-2018, 07:26 PM

Originally Posted by SophieM

Not sure I'd wear it in public, but would wear it to the gym!

Will have to wear outside and stroll around neighborhood on a Sunday afternoon lulz. I do love that in my home gym I can wear all my inappropriate shirts.

Originally Posted by MissKB

AH! Back/bi day is my favvvv. Great work. "40, easy" lol - you don't give yourself enough credit. That's INSANE!

Also, holy **** - 28,000 steps?! In one day?! Do you walk for a living? LOL

Heehee, well I only weigh 155 atm so yeah, should be able to knock out 40 with no prob! I do, a lot of my job involves walking towards someone who did or is doing something stupid, fixing that, then walking to the next ridiculous situation. I also have to write a lot of stuff down so I go through tons of pens.

**thehobbes** · 03-02-2018, 07:27 PM

RUN

CARDIO:
Running:
Distance: 4.5 miles
Time: 46:18
Avg HR: 143
Peak HR: 159
*32 degrees and sun setting

I barely squeezed this run in as the sun was going down. It was a majestic run through the snow covered trees with Linkin Park.

**Fiction2Fitness** · 03-03-2018, 11:36 AM

Originally Posted by thehobbes

RUN

CARDIO:
Running:
Distance: 4.5 miles
Time: 46:18
Avg HR: 143
Peak HR: 159
*32 degrees and sun setting

I barely squeezed this run in as the sun was going down. It was a majestic run through the snow covered trees with Linkin Park.

Great combination for a run. I used to love late night walks in the snow listening to classical music. Worked well together and fit the mood of being out on a dirt road covered in snow miles out of town.

**MissKB** · 03-03-2018, 12:53 PM

Good God, Lemon. I walked (begrudgingly) to the gym in the snow and felt that I deserved an award. and a cookie. and a medal. and the right to never have to do it again, and you're willingly running for an hour outside. You're very motivating - thank you for that. Great run and nice music choice!

**thehobbes** · 03-03-2018, 06:43 PM

Originally Posted by Fiction2Fitness

Great combination for a run. I used to love late night walks in the snow listening to classical music. Worked well together and fit the mood of being out on a dirt road covered in snow miles out of town.

Yeah, I don't know what I'd do if my earbuds stopped working mid-run. I'd have to listen to myself breathing, ugh.

Originally Posted by MissKB

Good God, Lemon. I walked (begrudgingly) to the gym in the snow and felt that I deserved an award. and a cookie. and a medal. and the right to never have to do it again, and you're willingly running for an hour outside. You're very motivating - thank you for that. Great run and nice music choice!

LMAO! Dudette, sometimes you just gotta jump in there and start chopping off zombie heads with your ax and make something happen. No use sitting there crying waiting to get your arm chomped by a hoard of zombies. Hmmm... I should be a motivational speaker.

Workout coming up...

**thehobbes** · 03-03-2018, 06:50 PM

CHEST/TRI

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

LOCATION: Home gym
BW: 155

WARMUP:
-Foam Rolling with Spike 8min
-Arm circles of peace
-Cuban Press
-BW squats

CHEST:
Bench Press:
45x15
95x12
135x5
155x3
170x1
*wrist wraps
175x1
175x1
175x1
160x5
160x4
*remove wraps
150x7
115x23
115x18
105x20

Incline Bench Press:
45x10
95x10
115x8
135x5
135x4

TRI:
Tricep Rope Pushdown:
25x11
25x11
25x11

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

External Band Rotations:
RED x 17
RED x 17

OTHER PREHAB:
-Stretching 30min
-LAX/Spike glute/calf rolling 10min
-Foam Rolling with Spike on wall 5min

Solid chest day! 175 singles went smooth and the AMRAP flowed nicely. Weigh in day tomorrow. Hopefully cut progress is good - I'm very ready to go to maintenance calories.

**thehobbes** · 03-04-2018, 05:08 PM

RUN

CARDIO:
Running:
Distance: 7.00 miles
Time: 1:11:11
Avg HR: 148
Peak HR: 163
*37 degrees and sunny

WAHOO, that's my longest run this year!

The first 6 miles was pretty smooth, last mile a little harder but no big deal. I'm getting faster without even trying to. The increased mileage seems to improve everything all around. I hit 17.8 miles this WEEK!

Sunday Weigh In:
Today 155.4 (last week 155.8) so not much to report there. This cut is a wild beast. One week I'm down 2lbs and another less than half a lb and I keep my calories the same. Probably a lot of water fluctuations going on. I shall continue to carry on with strength, determination, and strawberry oatmeal!

Also, holy crap Wheat Thins gave me a soul crushing moment today. I've been buying the Tomato/Basil Wheat Thins for like 3 months and it's my favorite snack every day. Those criminals forgot to add the tomato/basil seasoning in this box so now I have cardboard tasting squares. WTF man! :'( It's the only box I have around too so now I have to strategize buying more from a different store far enough away that this atrocity will not repeat itself. I had to eat poverty Butter Crisp crackers instead, ohhhh I can't even!

The cut struggle is reallllll!

**Fiction2Fitness** · 03-04-2018, 10:48 PM

Woot! That is great on the run. Pretty soon you'll be running half marathons at this rate.

The fluctuation struggle is real in a cut. Such a nuisance even though we know it's there and going to happen. And for shame on them for the lacking flavoring on the wheat things. For shame! hehehe

**MissKB** · 03-05-2018, 08:24 AM

Congrats on the lower weight! Should be 153 by next weigh in huh? hahah. I'm just like...staring at your chest workout. Wondering if maybe you copy and pasted too many times or if a small animal stepped on the keyboard around the final three sets?

Originally Posted by thehobbes

Also, holy crap Wheat Thins gave me a soul crushing moment today. I've been buying the Tomato/Basil Wheat Thins for like 3 months and it's my favorite snack every day. Those criminals forgot to add the tomato/basil seasoning in this box so now I have cardboard tasting squares. WTF man! :'( It's the only box I have around too so now I have to strategize buying more from a different store far enough away that this atrocity will not repeat itself. I had to eat poverty Butter Crisp crackers instead, ohhhh I can't even!

The cut struggle is reallllll!

This made me legit LOL. I'm sorry this happened, you should DEFINITELY send a strongly worded letter. I guarantee you get some free Wheat Thins.

**thehobbes** · 03-05-2018, 06:08 PM

Originally Posted by Fiction2Fitness

Woot! That is great on the run. Pretty soon you'll be running half marathons at this rate.

Oooo I was kinda thinking that! I was admiring the runners who did the half marathon in November (I ran the little 5k). Looks pretty badass to do all that.

The fluctuation struggle is real in a cut. Such a nuisance even though we know it's there and going to happen. And for shame on them for the lacking flavoring on the wheat things. For shame! hehehe

Yeah it's kind of a mindfuk sometimes. You know you're doing everything right and then step on the scale and go huh? When I have a good weight loss week I'm like yeah I'm doing a great job! When I have a wk where the scale doesn't move I'm like oh my scale must be broken!

Originally Posted by MissKB

Congrats on the lower weight! Should be 153 by next weigh in huh? hahah. I'm just like...staring at your chest workout. Wondering if maybe you copy and pasted too many times or if a small animal stepped on the keyboard around the final three sets?

Oh I BETTER be 153 next Sunday, lol!! No no that is a real chest day of reps and rampaging it heehee. I'm trying to get comfortable doing those really high rep sets (ultimate goal is to be able to do 105x30 with ease. I've already hit 105x30 but I want to train it up so I can do 105x37 or something crazy so I'm extra prepared for the competitions.)

This made me legit LOL. I'm sorry this happened, you should DEFINITELY send a strongly worded letter. I guarantee you get some free Wheat Thins.

I hit them up on Facebook (lots of people on there are complaining their Wheat Thins had no seasoning so I feel less crazy about complaining.) Oooo that would make my week if they sent me coupons for free Wheat Thins! Or a Wheat Thins shirt, my god I would wear the hell outta that thing.

Workout coming up...

**thehobbes** · 03-05-2018, 06:23 PM

DL/SQUATS

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

LOCATION: Home gym
BW: 155

WARMUP:
-Foam Rolling with Spike 8min
-Arm circles of peace
-BW squats

BACK:
DL:
135x8
185x5
*Versa Grips
225x3
*belt
250x3
270x1
280x1
290x1

LEGS:
Squats:
45x12
95x10
135x7
165x5
*belt
200x3
220x2
225x2

OTHER PREHAB:
-Stretching 15min

DL went great today, 290 sailed up smoooooth! Squats were pretty good too. I had to take an 8 hour class for work today, that's sitting down... for HOURS!

I don't understand how anybody survives a job where you sit down not doing stuff ALL DAY, it's brutal. After all that not moving, not lifting, not running, not throwing stuff around I wanted to go out and run 10 miles, and climb a mountain, and wrestle a bear RARRWWW! When I got outta there I only had 3k steps for the day.

I'm at 10k now so order has been restored.

**Partyrocking** · 03-05-2018, 07:16 PM

Originally Posted by thehobbes

I don't understand how anybody survives a job where you sit down not doing stuff ALL DAY, it's brutal.

Food breaks, coffee breaks, cigarette breaks, any excuse to get up and leave your desk.

**thehobbes** · 03-06-2018, 06:38 PM

Originally Posted by Partyrocking

Food breaks, coffee breaks, cigarette breaks, any excuse to get up and leave your desk.

I don't do coffee or cigarettes. Can I go outside and do pull ups on a tree branch instead?

**thehobbes** · 03-06-2018, 06:45 PM

RUN

CARDIO:
Running:
Distance: 4.5 miles
Time: 45:48
Avg HR: 147
Peak HR: 156
*45 degrees and sunny

Good run, anything under 5 miles feels pretty short now. Kept a decent pace too.

**Echo814** · 03-07-2018, 10:35 AM

The cut struggle is real! I'm down to about the same weight, lowest day was 153.8lbs lol. I ate some carbs for a refeed and back up to 155lbs. Ham has all da muscles doe and echo has... well... yeah

Man, sitting all day at work is a drag. I would go on walks every break and eat at my desk after when I was working. It helped with not going off on a few coworkers too, can only handle constant complain for so long.

Strength looks to be holding strong though, 105lbsx30 is freaking beastly!

**mavd** · 03-07-2018, 11:08 AM

Originally Posted by Partyrocking

Food breaks, coffee breaks, cigarette breaks, any excuse to get up and leave your desk.

My desk job day includes 1,437 trips to fill my water bottle in the break room and 1,632 trips to the bathroom to make room for the water :'D

**Partyrocking** · 03-07-2018, 02:24 PM

Originally Posted by thehobbes

I don't do coffee or cigarettes. Can I go outside and do pull ups on a tree branch instead?

Do it! I don't smoke either, but I swear everyone at the office I worked at smoked. I think it was due to boredom.

**thehobbes** · 03-07-2018, 07:37 PM

Originally Posted by Echo814

The cut struggle is real! I'm down to about the same weight, lowest day was 153.8lbs lol. I ate some carbs for a refeed and back up to 155lbs. Ham has all da muscles doe and echo has... well... yeah

Oooo, we're in the same weight class!

Man, sitting all day at work is a drag. I would go on walks every break and eat at my desk after when I was working. It helped with not going off on a few coworkers too, can only handle constant complain for so long.

Lol!

Strength looks to be holding strong though, 105lbsx30 is freaking beastly!

Thanks E!

Originally Posted by mavd

My desk job day includes 1,437 trips to fill my water bottle in the break room and 1,632 trips to the bathroom to make room for the water :'D

LMAO!!

Originally Posted by Partyrocking

Do it! I don't smoke either, but I swear everyone at the office I worked at smoked. I think it was due to boredom.

Gotta work dem rear delts.

Workout coming up...

**thehobbes** · 03-07-2018, 07:50 PM

AMRAP BP/SHOULDERS/TRI

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

LOCATION: Home gym
BW: 155

WARMUP:
-Foam Rolling with Spike 8min
-Arm circles of peace
-Cuban Press
-BW squats

AMRAP BP:
45x15
75x10
115x23
115x18
105x24

SHOULDERS:
DB Shoulder Press:
35s x 13
40s x 8
40s x 7
35s x 12

Incline Bench Press:
45x10
95x10
115x10
135x5

TRI:
Tricep Rope Pushdown:
25x12
25x11
25x9

OTHER PREHAB:
-Stretching 15min

Quick workout, hit decent numbers. Not much to say other than FROGS AND GOLF, RARRWWW!

**MissKB** · 03-08-2018, 08:56 AM

You're so ****ing strong!! Just so much benching...so, so much. DAYUM.

**thehobbes** · 03-08-2018, 05:36 PM

Originally Posted by MissKB

You're so ****ing strong!! Just so much benching...so, so much. DAYUM.

Thanks friend!

**thehobbes** · 03-08-2018, 05:47 PM

BACK/RUN

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

LOCATION: Home gym
BW: 155

WARMUP:
-Foam Rolling with Spike 8min
-Arm circles of peace
-BW squats

BACK:
Bent Over BB Rows:
45x12
95x12
115x12
125x8
105x15

Pull Ups:
bw x 7
bw x 6
bw x 6
bw x 5

Lat Pulldowns:
100x10
110x8
100x9

Low Cable Row:
100x9
90x12
90x12

CARDIO:
Running
Distance: 2.5 miles
Time: 26:05
Avg HR: 139
Peak HR: 150
*31 degrees, snowing, windy

OTHER PREHAB:
-Stretching 15min

Whoa, this workout was an ovary buster!

I ran the 2.5 miles first in the snow and then jumped right into lifting. Big day is big.

And Wheat Thins said they're sending me coupons for the atrocity that occurred when my thins had no seasoning. I honestly think that was the brightest spot of my day, sigh.

**MissKB** · 03-09-2018, 09:39 AM

YAY for free wheat thins!!

as always - astonished by your running + lifting. I just love back day.

**thehobbes** · 03-11-2018, 05:36 PM

Originally Posted by MissKB

YAY for free wheat thins!!

as always - astonished by your running + lifting. I just love back day.

Hell yeah! I'm so excited to check my mail every day waiting to get something from Wheat Thins.

And I'm happy to report the next 3 boxes I bought did have the seasoning and they were awesome. (Damn I eat a lot of Wheat Thins in a week! lmao)

**thehobbes** · 03-11-2018, 05:37 PM

CHEST/TRI/RUN (Saturday)

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

LOCATION: Home gym
BW: 155

WARMUP:
-Foam Rolling with Spike 8min
-Arm circles of peace
-Cuban Press
-BW squats

CHEST:
Bench Press:
45x15
95x12
135x5
155x3
170x1
*wrist wraps
175x1
180x1
175x1
160x5
160x4
*remove wraps
150x7

Bench Press with BLUE SLINGSHOT:
*wrist wraps
175x4
180x3
175x4

AMRAP BP Practice:
105x27
105x20 urrghhhh, have mercy!

105x19

TRI:
Tricep Rope Pushdown:
25x11
25x10
25x9

CARDIO:
Running
Distance: 4.00 miles
Time: 40:57
Avg HR: 143
Peak HR: 151
*31 degrees and cloudy

OTHER PREHAB:
-Stretching 30min
-LAX/Spike glute/calf rolling 10min
-Foam Rolling with Spike on wall 5min

BOOM - huge freaking workout! I've been busy so I tried to cram in a lot of training this weekend. Lowered the wt on amrap bp to the wt I'm aiming to compete with 105, pretty decent to get 27 reps after all those other bench sets and Slingshot wearing me out. I've hit 30 fresh, trying to get my ability up to 35+ fresh.

**thehobbes** · 03-11-2018, 05:51 PM

DL/SQUATS/RUN (Sunday)

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

LOCATION: Home gym
BW: 154

WARMUP:
-Foam Rolling with Spike 8min
-Arm circles of peace
-BW squats

BACK:
DL:
135x8
185x5
*Versa Grips
225x2
*belt
250x3
270x1
280x1

LEGS:
Squats:
45x10
95x7
135x5
165x3
*belt
200x3
220x2

CARDIO:
Running
Distance: 5.00 miles
Time: 51:00
Avg HR: 144
Peak HR: "not enough data available"

*38 degrees and sunny

OTHER PREHAB:
-Stretching 15min

Another huge day! I think I owe my legs an apology after putting squats, deadlift, and a 5 mile run all on the same day.

Everything moved smoothly.

WEIGH IN SUNDAY!
Today's wt: 154.0 YEAHHHHH BABY! (last wk was 155.4) Getting very close to the goal of 149-150 to ensure total domination at the summer bp + run competitions.

With as busy as I've been at work plus all this lifting and running Fitbit has me at an average of 3,100 calories a day. I'm cutting at 2200-2500 a day. Protein is getting crazy, like 150g a day, trying to stick with chicken, veggies, fruit, oatmeal, eggs... and Wheat Thins heehee. Oh and I discovered Stacy's Garlic Bagel Chips this weekend. Life-changing experience.

**MissKB** · 03-12-2018, 01:32 PM

I learned today that you can squat me squatting. Like...me + bar + weight on top of your shoulders...you can squat that. That's insane

hahhaha. I think I need to mock up an illustration of that hahaha.

ANYWAYS, congrats on your new low weight!! I'm so stoked for you! I'm definitely jealous of your buuuurn, that's so many calories. I'm lucky if my fitbit peaks 1900 calories a day hahaha. Damn desk job.

**MissKB** · 03-12-2018, 01:33 PM

Also, back to back 4 and 5 mile runs? I'm coming to find you if the zombie apocalypse happens. I'll feel safe.

**astronut96** · 03-14-2018, 07:57 PM

Today's wt: 154.0 YEAHHHHH BABY! (last wk was 155.4) Getting very close to the goal of 149-150 to ensure total domination at the summer bp + run competitions. With as busy as I've been at work plus all this lifting and running Fitbit has me at an average of 3,100 calories a day. I'm cutting at 2200-2500 a day. Protein is getting crazy, like 150g a day, trying to stick with chicken, veggies, fruit, oatmeal, eggs... and Wheat Thins heehee. Oh and I discovered Stacy's Garlic Bagel Chips this weekend. Life-changing experience.

Awesome Ham! I so admire your energy and calorie burn. It’s funny that I do find myself thinking “well Ham would do it” when I’m debating extra conditioning work on top of lifting.

Now I just need to translate that thought into actually doing the work.

**thehobbes** · 03-16-2018, 07:50 PM

Originally Posted by MissKB

I learned today that you can squat me squatting. Like...me + bar + weight on top of your shoulders...you can squat that. That's insane

hahhaha. I think I need to mock up an illustration of that hahaha.

LMFAO!!

ANYWAYS, congrats on your new low weight!! I'm so stoked for you! I'm definitely jealous of your buuuurn, that's so many calories. I'm lucky if my fitbit peaks 1900 calories a day hahaha. Damn desk job.

Thanks dudette! Ah it's kinda irritating to burn a massive amount of calories. I have to go home and eat the whole house.

Originally Posted by MissKB

Also, back to back 4 and 5 mile runs? I'm coming to find you if the zombie apocalypse happens. I'll feel safe.

That's right! I knew I had a busy week coming up at work so I was trying to cram everything in lol. I will protect you in the zombie apocalypse as long as you bring me some chicken wings.

Originally Posted by astronut96

Awesome Ham! I so admire your energy and calorie burn. It’s funny that I do find myself thinking “well Ham would do it” when I’m debating extra conditioning work on top of lifting.

Now I just need to translate that thought into actually doing the work.

LOL! You gotta go out there and rampage it like a Navy SEAL attacking the guy who just stole his beef jerky srs.

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

So Mon through Thurs was no lifting/running, unintentional deload due to being busy with work and getting home after 8pm every day. My days looked like this:

But today I was able to run, so run coming up...

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