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

[MissKB]

" light day"... i fake hate you. your warmups are my maxes hahaha. ew @ snow and lunges

[thehobbes]

" light day"... i fake hate you. your warmups are my maxes hahaha. ew @ snow and lunges

LMAO!! Yeah... we had a legit snow storm today, I do not approve.

[thehobbes]

AMRAP BP/SHOULDERS/TRI/RUN

SUPPS:
PRE: Jack3d 2 scoops
INTRA: none
POST: True Grit 2 scoops

LOCATION: Home gym
BW: 150

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

AMRAP BENCH PRESS PRACTICE:
45x15
75x10
105x30 HELL YEAH!
135x10 slow reps, thought they were paused when doing them, looked at vid and not paused lol
105x20 oh Broseiden give me strength!

SHOULDERS:
DB Shoulder Press:
35s x 12
40s x 8
35s x 12
35s x 11
30s x 15

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

TRI:
Tricep Rope Pushdown:
30x10
30x10
20x14

CARDIO:
Running
Distance: 3.1 miles
Time: 32:42
Avg HR: 139
Peak HR: 156
*32 degrees, snowing, very windy

OTHER PREHAB:
-Stretching 30min


Strong lifting day, killed it on amrap bp! And apparently it's "second winter" now. Had a little snowstorm this morning, there's snow everywhere, and wind, it's cold and dark, WTF. I'm still wearing hoodies to bed, it's cold all the time. I want to set up my grill, and get my garden ready, and put away the ugly winter car mats and bring out the awesome carpeted ones that came with the car, and not get frostbite on my nips when I run. Much of the metroparks is still under water and a lot of my normal spots are closed to cars. I have to find the little 3 spot parking areas and squeeze in there, and stretch in the back of my truck after I run because the ground is wet and there is no parking open even remotely close to the nice pavilions.
/first world problems to the max

[shesprints]

You did it! You did 105 x 30!

Meanwhile phoenix and myself over here struggling to beat each other to 105 x 5 lmao.

Here's a thought for you... speedwork. Your runs are all easy. Have you considered incorporating some intervals? Just fartlek to start if you want. Look it up, it's not only a funny word but also a legit concept. Fartlek. Hehe. But seriously, if you want to get faster at running, the revolutionary concept I have to offer is the one someone once offered me: practice running faster.

[astronut96]

Holy crap! 85 bench reps! And more than half at a weights that’s more than I’ve ever maxed!

So awesome, congrats on hitting 30!

[MissKB]

hot damn. go girl!! 105x30 is FUKING insane!! *puts on sports interviewer voice*" Hobbes, you killed it today at bench. How does it feel? What's next for you?!"

[thehobbes]

You did it! You did 105 x 30!

Meanwhile phoenix and myself over here struggling to beat each other to 105 x 5 lmao.

Hell yeah!!! I wish more races had the bench press in there too, would help me out soooo much!

Here's a thought for you... speedwork. Your runs are all easy. Have you considered incorporating some intervals? Just fartlek to start if you want. Look it up, it's not only a funny word but also a legit concept. Fartlek. Hehe. But seriously, if you want to get faster at running, the revolutionary concept I have to offer is the one someone once offered me: practice running faster.

Honestly I was afraid to get injured from doing that. A lot of stuff I'm reading says 90% of your runs should be slow/easy, just make sure you're adding on miles. They do say do like a day of speedwork. What does that mean though? Is it like a 4 mile day and you run half a mile easy, then go fast a half mile, then easy, repeat? Or is it more of go to a track and do 400s sprints and rest in between?

And LMFAO "FARTLEK" bahhahahahahaha!!! I keep seeing that, it can't be a real word can it?!!! Sounds German.

Holy crap! 85 bench reps! And more than half at a weights that’s more than I’ve ever maxed!

So awesome, congrats on hitting 30!

Damn, really? That's weird to think about. Thanks, it was harrrrd AF. Now I gotta hit 31.

hot damn. go girl!! 105x30 is FUKING insane!! *puts on sports interviewer voice*" Hobbes, you killed it today at bench. How does it feel? What's next for you?!"

LMAO! Well MissKB, first I'm gonna eat some awesome steaks this evening right from my grill. Then... 31 reps YEAHHHH!!!! Come at me bro!


Run coming up...

[thehobbes]

RUN

CARDIO:
Running:
Distance: 2.5 miles
Time: 26:36
Avg HR: 135
Peak HR: 157
*48 degrees and sunny


Slow, easy run again. This was the first run where my IT band felt 100% perfect. I'm trying to build my mileage back up, was hitting ~17 miles a week post IT band drama. I'm so eager to ramp up my long runs to 10 miles haha, feels like it'd be fairly easy if I run it slow, but I'm going to take it slow to get up there. Sunday is the long run day, did 5 miles last week, will either do 5 again this week or bump it to 6. I'll likely run Fri too and see how everything feels to get an idea for Sunday. There's a 10k race coming up May 12th in my city so I'm planning on doing that one to finally get in my first official 10k race. That's a distance I've run many, many times. Building discipline to properly pace that out in a race environment is what I gotta work on.

And I set up my grill tonight! It was 42 degrees and drizzling by the time I got to grilling lol. Steaks and corn on the cob, yeahhhhh!

[shesprints]

Corn on the grill is so good. Mirin mileage... though I will say that the rule of thumb is that your long run should be no more than 1/3 of your total weekly mileage, so 10 would be a lot for you at present given the ITB issues. But you know yourself. Re: speedwork: http://www.runnersblueprint.com/runn...for-beginners/.

I agree with you that it should not be too much of your total run time. However, even a set of short intervals like 100-200m of truly fast, taxing running can actually help protect you from injury by improving your form. In the same way that lifting a very heavy weight teaches your body how to recruit the right muscle fibers even when lifting lighter weights, running fast teaches your body to be efficient even at slower speed.

Oh, and "fartlek" is Swedish for "speed play." It just means any unstructured interval. I like to randomly sprint up hills on runs sometimes, for example.

See, you can tell me all about building up my back, and I'll pop in here and lecture you on running. :P But do as I say, not as I do--my runs right now are much more like a sprinter's training than a real distance runner's.

[astronut96]

Damn, really? That's weird to think about. Thanks, it was harrrrd AF. Now I gotta hit 31.

I think my heaviest bench was 95, but in my defense that was with a bum shoulder. I’m not sure if I’ll ever hit body weight, but I’d like to get close. My goal right now is to bench a plate, but I can’t BB bench for several more months so I’ll have to get creative to build up transferable strength.

[Partyrocking]

Nice running Ham. I need to clean my grill, so I can get on that grilled meat time. I hear pork shoulder calling my name.

[anandagirl]

Oh, and "fartlek" is Swedish for "speed play." It just means any unstructured interval. I like to randomly sprint up hills on runs sometimes, for example.

Truth. It's like "I'm going to sprint as hard as I can until I'm to that tree" - those are the games I used to play when I was a runner.

I am obviously no longer a runner, for reals. I totally forgot that Monday was Boston. I have to legit give back my runner card.

[MissKB]

mmmm. we had grilled steaks on sunday. SO yummy. i love seeing the different advice regarding lifting/running in here

[thehobbes]

Corn on the grill is so good. Mirin mileage... though I will say that the rule of thumb is that your long run should be no more than 1/3 of your total weekly mileage, so 10 would be a lot for you at present given the ITB issues. But you know yourself. Re: speedwork: http://www.runnersblueprint.com/runn...for-beginners/.

Oh yeah, I definitely am sticking to 5 or 6 miles for the long runs right now. Weekly mileage will be 15 this wk so right on track. When I do 5 miles I have to reign myself in because I want to just go knock out 10 so bad.

I agree with you that it should not be too much of your total run time. However, even a set of short intervals like 100-200m of truly fast, taxing running can actually help protect you from injury by improving your form. In the same way that lifting a very heavy weight teaches your body how to recruit the right muscle fibers even when lifting lighter weights, running fast teaches your body to be efficient even at slower speed.

Ok cool, I can add in a day with lower mileage and some fast stuff mixed in.

Oh, and "fartlek" is Swedish for "speed play." It just means any unstructured interval. I like to randomly sprint up hills on runs sometimes, for example.

Oooo, gotta find some hills, I love hills because they suck so bad!

See, you can tell me all about building up my back, and I'll pop in here and lecture you on running. :P But do as I say, not as I do--my runs right now are much more like a sprinter's training than a real distance runner's.

100% srs feel free to drop some running tips in here any time. I'm trying to learn the best methods to make the most of the running. I want to very slowly work up to a 10 mile run. I'll see how that goes. If I can hit a pretty smooth 10 miles I may consider training for a half marathon. Just an idea, I'll really have to see how everything goes. It's very possible that far of a distance is way beyond my capabilities.

I think my heaviest bench was 95, but in my defense that was with a bum shoulder. I’m not sure if I’ll ever hit body weight, but I’d like to get close. My goal right now is to bench a plate, but I can’t BB bench for several more months so I’ll have to get creative to build up transferable strength.

Get back slow and steady. Train right and you'll hit a plate and then some.

Nice running Ham. I need to clean my grill, so I can get on that grilled meat time. I hear pork shoulder calling my name.

"Parrrrrtyrocking... I am ready for grill time!"

Truth. It's like "I'm going to sprint as hard as I can until I'm to that tree" - those are the games I used to play when I was a runner.

I am obviously no longer a runner, for reals. I totally forgot that Monday was Boston. I have to legit give back my runner card.

Lol I can do that, there are trees everywhere here! Oh man I was all over the coverage for Boston, srs, I found it fascinating. Epic terrible weather though, hypothermia of peace. :/

mmmm. we had grilled steaks on sunday. SO yummy. i love seeing the different advice regarding lifting/running in here

Steak is my summer jam! Me too, cool to see that a lot of people in here have running experience.


Workout coming up...

[thehobbes]

BACK/BICEPS

SUPPS:
PRE: Jack3d 2 scoops
INTRA: none
POST: True Grit 2 scoops

LOCATION: LTF
BW: 150

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

BACK:
Pull Ups:
bw x 11
bw x 9
bw x 7
bw x 6
bw x 5
bw x 5
*total of 43, this cut is doing the pull ups some good!

DB Rows:
60s x 10
70s x 8
75s x 6
75s x 5
65s x 10

HS Row:
1pps x 10
2pps x 10
105lb ps x 7
2.5pps x 5
2pps x 10

Lat Pulldown:
100x10
115x9
130x7
140x5
120x7

Face Pulls:
42.5 x 18
50 x 13
50 x 12
50 x 12

Cybex Low Cable Rows:
block 8 x 9
block 7 x 9
block 6 x 12

BICEPS:
DB Curls:
35s x 9
30s x 13
25s x 20

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


BOOM - beastly strong day! Pull ups didn't get any "easier" but I can do a lot more of them per set. Moved up a bit on Hammer Strength row. Also upped the db curls top set to 35s dumbbells. Nice arm vascularity happening from this cut. I want to bust out some tank tops, but we had a little snow storm this morning. :/ Temps supposed to reach the 50s and 60s next week - bring it on so I can walk around in minimal clothes!

[anandagirl]

Rocking those pullups like a star! I know your feels, it was all springy and warm and lovely and then it snowed again this week. Twice! Grrrrr

[thehobbes]

Rocking those pullups like a star! I know your feels, it was all springy and warm and lovely and then it snowed again this week. Twice! Grrrrr

Pull ups = awesome, snow = meh.

[thehobbes]

RUN

CARDIO:
Running:
Distance: 4.0 miles
Time: 42:18
Avg HR: 136
Peak HR: 158
*48 degrees and sunny!


Ohhhhh, chit just got real on Fitbit Cardio Score. A couple months ago I finally made it to the "very good" category, barely squeaked in there. Now I'm solidly in the middle and making my way towards "excellent." Come at me bro.

[LunaLifts]

This was the first run where my IT band felt 100% perfect.

Killing it in here, and this is awesome sauce! Hope it continues to cooperate.

And I set up my grill tonight! It was 42 degrees and drizzling by the time I got to grilling lol. Steaks and corn on the cob, yeahhhhh!

Yay for grill weather, got tricked with some fake spring in this whole region, but it's supposed to be warm this week over here. Hope it sticks. Having me craving grilled corn, only had it once, but why is it so much better than any other corn cooking method?

Nice pull ups, and cardio progress!

[anandagirl]

RUN

CARDIO:
Running:
Distance: 4.0 miles
Time: 42:18
Avg HR: 136
Peak HR: 158
*48 degrees and sunny!


Ohhhhh, chit just got real on Fitbit Cardio Score. A couple months ago I finally made it to the "very good" category, barely squeaked in there. Now I'm solidly in the middle and making my way towards "excellent." Come at me bro.

That's awesome! Great job! That makes me want to ditch my apple watch for my fitbit again. How annoying would it be to wear both?

[shesprints]

In 4 pics of arm vascularity and the secret to your pullup success.

Also, yay excellent cardio! So impressed w u hammy. I can't think of many lifters who put in the time to develop running that you have.

[thehobbes]

Killing it in here, and this is awesome sauce! Hope it continues to cooperate.

Thanks! Everything is feeling good so far, just gotta remember to EASE into the mileage.

Yay for grill weather, got tricked with some fake spring in this whole region, but it's supposed to be warm this week over here. Hope it sticks. Having me craving grilled corn, only had it once, but why is it so much better than any other corn cooking method?

Us too, 2 little snow storms this past week. :/ It was 50 today and supposed to be 60 tomorrow for my running day!! Corn on the cob is the tits! I'm also looking forward to cherries coming back and berries being on sale.

Nice pull ups, and cardio progress!

Thanks Luna!

That's awesome! Great job! That makes me want to ditch my apple watch for my fitbit again. How annoying would it be to wear both?

Haha, VERY annoying. When I run I wear a Garmin and my fitbit. I wear Garmin because it shows miles to the 100th and my pace, I wear the fitbit because I get credit for the steps, heart rate, and exercise days. I also have my phone in my pocket because I like using Strava to compare stats. Back in Little House on the Prairie times those people had to just RUN with no technology, oh the horror! They didn't even have Under Armour compression tights to keep all their lady bits under control.

In 4 pics of arm vascularity and the secret to your pullup success.

You read my mind, pic incoming in bench press post!

Also, yay excellent cardio! So impressed w u hammy. I can't think of many lifters who put in the time to develop running that you have.

That truly means a lot to me coming from someone who is a serious runner, very srs, thank you dudette! I'm trying to improve my fitness in every way possible.


Workout coming up...

[thehobbes]

CHEST/TRI

SUPPS:
PRE: Jack3d 2 scoops
INTRA: none
POST: True Grit 2 scoops

LOCATION: Home gym
BW: 150

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

CHEST:
Bench Press:
45x15
95x12
135x7
155x4
170x2
*wrist wraps
175x1
175x1
175x1
160x5
160x5 vid
*remove wraps
145x11 vid
135x15

solid, usually only get one set for 5


these high rep sets always feel like an eternity



Bench Press with BLUE SLINGSHOT:
*wrist wraps
155x10
165x7
175x4
did very low wt today for something different

TRI:
CGBP:
95x15
115x10
135x7
easy

Tricep Rope Pushdown:
30x9
30x9
20x16

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

External Band Rotations:
RED x 15
RED x 15

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


Beasted it out! Back off sets went pretty well. Still stuck at 135x15, I'm sure I'll improve by a few reps over time. I'm keeping the 105lb bp practice strictly to Shoulder Day. I'll test that next week and try for 31 reps.

Progress pics of arm vascularity, and weird serial killer face lolz:

[anandagirl]

Looking stacked and jacked!

Haha, VERY annoying. When I run I wear a Garmin and my fitbit. I wear Garmin because it shows miles to the 100th and my pace, I wear the fitbit because I get credit for the steps, heart rate, and exercise days. I also have my phone in my pocket because I like using Strava to compare stats. Back in Little House on the Prairie times those people had to just RUN with no technology, oh the horror! They didn't even have Under Armour compression tights to keep all their lady bits under control.

Oh the horror indeed!!!! LOL

[thehobbes]

Looking stacked and jacked!

Oh the horror indeed!!!! LOL

LOL!! Fine indeed, and ready to rampage a chicken stand.

[thehobbes]

RUN

CARDIO:
Running:
Distance: 6.00 miles
Time: 1:02:59
Avg HR: 138
Peak HR: 150
*58 degrees and sunny


Awesome run! I went to a different park today and enjoyed the snow-less weather. IT band feels perfect!

[Fiction2Fitness]

Damn!

Nice bra too. ;-) Enjoy the rampage.

[shesprints]

Damn! Looking

THICK

SOLID

TIGHT

Seriously, I'd kill to have your forearms. Did you always have muscular forearms or did they come with training?

[MissKB]

good lawd. lookin' amazing hobbes! HOW ABOUT THIS WEATHER OMG. swoon all around.

[Echo814]

Holyee, shyte woman! Turning into a spiral Ham up in here!