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

[SophieM]

I'm sorry to hear about your aunt. It sounds like she's given up Definitely a difficult time for all involved.

[thehobbes]

I'm sorry to hear about your aunt. It sounds like she's given up Definitely a difficult time for all involved.

Thanks, yeah she has given up. A nursing home may be in the very near future because nothing else is working at this point. :/

[thehobbes]

RUN (Friday)

CARDIO:
Running
Distance: 2.5 miles
Time: 26:31
Avg HR: 145
Peak HR: 154
*still in the mid 70s this week


Solid run, haven't accidentally inhaled a leaf in a while, that's nice.

[thehobbes]

CHEST/TRI

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

LOCATION: Home gym
BW: 163

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

CHEST:
Bench Press:
45x12
75x10
105x7
135x3
155x2
170x1
*wrist wraps
185x1 vid, smooooooth
190x1 vid, like butta
195x1 vid, a little slow in the middle but got it fine
185x1 vid, so easy
170x4
165x5
*remove wraps
145x12 vid, easy chit man






Incline BB Bench Press:
45x10
95x10
115x10
135x7
145x4 *Wt increase!

TRI:
CGBP:
95x10
135x9
155x5

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

External Band Rotations:
RED x 15
RED x 15

OTHER PREHAB:
-Stretching 15min
-LAX/Spike glute rolling 10min
-Foam Rolling with Spike on wall 5min


Awesome bp day! Those heavy singles went up pretty easy! 195 has become "yeah it's heavy but I can get it for a single on any given day." 185 is cake now. Moved up a bit on incline bp too YEAHHH!!

My favorite band of all time, Hollywood Undead, has a new album coming out Oct 27th HNNGGGG. I pre-ordered and itunes released 4 tracks so far which are epic as always. You could not create more perfect music for death and destruction rage lifting, srs. Life changing band man, most of my lifting PRs have been with these guys.

[SophieM]

225 lbs bench in 2018?

[thehobbes]

225 lbs bench in 2018?

Would legit make a t-shirt that says "Ask me how much I bench" and wear it daily.


Workouts coming up...

[thehobbes]

RUN (Sunday)

CARDIO:
Running
Distance: 3.5 miles
Time: 36:21
Avg HR: 151
Peak HR: 162
*still around 75 degrees outside, soooo much sweaty running


Ran yesterday morning, then did meal prep for the week, and then watched football all day! Steelers won! That was the best game I've seen this year. Watched the browns game too, OMG, are those guys actors and playing like that on purpose? It went from funny to plain sad. You used to see people around her walking around on the weekends in browns gear, but now I see a lot of Steelers gear and a few people here and there with other random team swag. I think they have very very few fans left, srs. GO STEELERS!!

[thehobbes]

DL/SQUAT

SUPPS:
PRE: Con-Cret PRE 1 scoop
INTRA: none
POST: ON Protein 1 scoop

LOCATION: Home gym
BW: 163

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

BACK:
DL:
135x8
185x5
*Versa Grips
225x3
*belt
250x3
275x1
290x1
300x1
275x3 vid




LEGS:
Squat:
45x10
95x8
135x5
165x3
*belt
200x3
220x3
240x1
250x1
255x1 vid
245x1




OTHER PREHAB:
-Stretching 30min
-LAX/Spike glute rolling 10min


Big numbers put up on today's DL/squat combo day! I'm routinely getting very close to my DL max for working singles, in the 300 area every week. Squats always feel so fluid after DL, it's amazing I don't lose any energy by the time I get to them.

My Rehband elbow sleeves were smelling pretty bad lately - like rotting corpses mixed with sweaty goat that rolled around in manure bad. Most things I found online said to boil them on the stove. :/ Didn't want to ruin my pasta pot (not sure if that would, but dude, I cook food in that thing!) I threw them in the wash on a gentle cycle with my tech shirts and UA, and a chit ton of soap lulz, came out perfect! I don't know why people don't tell you to just throw them in there on gentle, it's fine and didn't mess them up at all. I air dried them of course. But yeah, you CAN do that.

[LunaLifts]

Squats always feel so fluid after DL, it's amazing I don't lose any energy by the time I get to them.

This doesn't compute, lol. I can manage both in one day if it's the only lifting I do. When I had them in one day in my routine before, I had accessories after I almost never did.

Solid lifting in here.

[anandagirl]

This doesn't compute, lol. I can manage both in one day if it's the only lifting I do. When I had them in one day in my routine before, I had accessories after I almost never did.

Solid lifting in here.

Agreed LOL

[Echo814]

Hi Ham! Just getting caught up in here. So sorry to hear about your aunt. Cancer is so cruel and it's a hard thing to watch someone go through

Solid lifting and running though! I'm loving the new Hollywood Undead too, seems a little more rock goin on in this one. If your bench keeps going the way it has I think that 225lb is totally possible next year

[thehobbes]

This doesn't compute, lol. I can manage both in one day if it's the only lifting I do. When I had them in one day in my routine before, I had accessories after I almost never did.

Solid lifting in here.

Agreed LOL

LOL you guys, my glutes are Herculean apparently.

Hi Ham! Just getting caught up in here. So sorry to hear about your aunt. Cancer is so cruel and it's a hard thing to watch someone go through

Thanks E, yeah it sucks all around right now. :/

Solid lifting and running though! I'm loving the new Hollywood Undead too, seems a little more rock goin on in this one. If your bench keeps going the way it has I think that 225lb is totally possible next year

Oh yeah, I'm loving the four songs they released early - very Linkin-Park-ish yet hardcore. Also I found a couple songs new to me from From Ashes to New, pretty much bonus tracks they released after the main album. "An Ocean of Its Own" farrrrrk that is a good song!! I'm patiently waiting to find out when they'll have a new album coming. Feels like mid 2018 would be time for the second one HNNGGGG!!!


Run coming up...

[thehobbes]

RUN

CARDIO:
Running
Distance: 2.00 miles
Time: 20:31
Avg HR: 148
Peak HR: 156
*sunny and 70 degrees


Good short run on my way home from work. I'm already at 23k steps and 3300 cals on Fitbit for the day. Bought a ton of fruit and some Reeses Cups lulz, tonight we feast!

[mom2sethc]

Hi!

We watched and enjoyed the Steelers game too!! We didn't watch the Browns! BUT...our Cavs won their 1st game of the season last night!!!! woohoo!!!!

[anandagirl]

PB CUPS!!!!! So damn yum

[penny0527]

Hollywood Undead music pops up on my 5FDP channel pretty often and I have to skip past it

[thehobbes]

Hi!

We watched and enjoyed the Steelers game too!! We didn't watch the Browns! BUT...our Cavs won their 1st game of the season last night!!!! woohoo!!!!

Hey there! YEAHHHH STEELERS! Meh Cavs, not a fan.

PB CUPS!!!!! So damn yum

Ate an entire 8 pack, pb goodness.

Hollywood Undead music pops up on my 5FDP channel pretty often and I have to skip past it

Whattttt, why do you skip it?


Workout coming up...

[penny0527]

Their music makes me cringe.....



Sorry

[thehobbes]

SHOULDERS

SUPPS:
PRE: Con-Cret PRE 1 scoop
INTRA: none
POST: ON Protein 1 scoop

LOCATION: Home gym
BW: 161

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

SHOULDERS:
Push Press:
*wrist wraps
65x7
95x5
105x2
115x1
120x miss, bad unrack, c'mon Ham you got this
120x1 victory is mine

DB Shoulder Press:
35s x 14
40s x 9
45s x 5
35s x 12

DB Incline Press:
45s x 12
55s x 10
45s x 12

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

OTHER PREHAB:
-Stretching 15min
-LAX/Spike glute rolling 10min


Strongass shoulder day, rampaged it with the fury of 1,000 burning suns!! Very happy to hit 120 on PP after missing the first attempt. Incline BB is always improving - hitting a solid 10 easily on the 115 set and now doing a few at 145 regularly. Repping 155 on incline is coming soon, very soon, that's gonna be awesome.

Things with the family situation are still pretty crappy. Aunt is not doing well at all, not taking diabetic meds, not eating, losing tons of wt and looking bad. Family is freaking out, found out she didn't even tell the hospital she was quitting chemo so they were unaware until she didn't show up. It's fine if somebody does not want to do any treatments of course, but she was supposed to go back to the doc to discuss a plan as far as what to expect now and pain management type stuff, didn't show up to that either. :/ My dad is really crushed by all this, as is the rest of the family. He's going to stop by my Aunt's this weekend to check on her (and no thank goodness she does not live alone.) He's really not "welcomed" over there and is getting lashed out at (everyone is) but he wants to see what's going on. Him and my mom are coming to my place too this weekend to celebrate my mom's b-day so that's good. But I think my dad seeing her in person and how poorly she's doing is really going to hit him hard so I really feel terrible for him right now. I've been talking to him almost every day and he's taking everything extremely hard. The family is thinking my aunt may pass on before the end of October with the way things are going.

[thehobbes]

Their music makes me cringe.....



Sorry

!!! Alright, well I can respect that, it's not for everyone.

I bet you like....

THE BACKSTREET BOYS!

[SophieM]

Sorry things with the family are so stressful. I hope the weekend visit with your parents goes well.

[thehobbes]

Sorry things with the family are so stressful. I hope the weekend visit with your parents goes well.

Thanks brohametta! There will be a cake, so it will start off on a good note.


Workout coming up...

[thehobbes]

BACK/BICEPS

SUPPS:
PRE: Con-Cret PRE 1 scoop
INTRA: none
POST: ON Protein 1 scoop

LOCATION: LTF
BW: 162

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

BACK:
Pull Ups:
bw x 11 hell yeah, my hams are glazed!
bw x 8 whoa I'm heavy
bw x 6
bw x 5
bw x 5
bw x 5
*total of 40

DB Rows:
60s x 10
70s x 9
75s x 7
80s x 5 BRING THE FURY OF 1,000 BURNING SUNS!!!
80s x 4
70s x 7

HS Row:
1pps x 10
2pps x 10
2.5pps x 7
2.5pps x 6
2pps x 10

Lat Pulldown:
100x10
115x9
130x8
145x5
130x7

Cybex Low Cable Row:
block 8 x 11
block 8 x 9
block 7 x 11

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

BICEPS:
DB Curls:
35s x 10
30s x 12
30s x 11

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


BOOM - HAM EVERYWHERE! Pull ups and db rows were bangin'! Pull up reps drop off quick after hauling my big meaty ass up there the first couple sets lulz. I was happy to hit 11 on the first set, haven't been past 10 in a while.

Got an epic order from Vitacost. Whenever I look at that website I go wow, they're having a sale! Then I'm like Hammie, I think they have some kind of sale every day, now go ahead and get your peanut butter. Got a couple jars of Nuts N More pb (they were on Shark Tank a long time ago, it's a protein pb), and that stuff is amazingly tasty. Got some Walden Farms choc sauce to drizzle on copious amounts of fruit, straight up beta alanine (will try that by itself if I have to lift in the late evening so I'm not drinking a bunch of caffeine), and melatonin tablets - and yes, they work really well. So yes, Vitacost is the highlight of my week. PB, chocolate, and drugs, what more could you ask for?

[LunaLifts]

I saw that episode of Shark Tank, that show is pretty fun. PB, chocolate and drugs sounds like a hell of a time.

Great workout, killed it!

[penny0527]

So you mean you don't have to be super light to do pull ups......

[anandagirl]

So you mean you don't have to be super light to do pull ups......

Just have to be a beast! Or a ham

[thehobbes]

I saw that episode of Shark Tank, that show is pretty fun. PB, chocolate and drugs sounds like a hell of a time.

Great workout, killed it!

Thanks! Yeah I'm always buying stuff from things I see on that show, mainly the delicious foods!

So you mean you don't have to be super light to do pull ups......

Not at all, I'm always surprised those skinny little 100lb people aren't busting out tons of pull ups, srs you'd think it would be semi easy.

Just have to be a beast! Or a ham

BOOM - HAM EVERYWHERE!


Run coming up...

[thehobbes]

RUN

CARDIO:
Running
Distance: 3.00 miles
Time: 29:46
Avg HR: 148
Peak HR: 162
*50 degrees and sunny


YEAHHHHH... I am a majestic gazelle. Awesome when I can hit under 10min miles srs.

So I baked some pb cookies today with Reeses Pieces in them, haven't had anything like that in a lonnnnng time and was very excited. Bit down on one of these mo-fos and my dental crown went CRACK and in a panic I'm spitting pb cookie all over my kitchen counter like wtf just happened. Oh this was after I finished cleaning my house all nice and spiffy, so good job Ham projectile spitting cookies everywhere. It was 7pm so of course the dentist is closed. I bought some dental adhesive and tried to temporarily glue it back in there (doesn't hurt at all but that can't be good to leave everything exposed.) The adhesive is crap, if I bend over it will pop right off again, sigh. I think I'm going to have to take this thing out to eat and sleep so I don't accidentally swallow it. Anyways dentist is open for a little bit tomorrow so I'll call and see if they can help. Hopefully they don't make me wait days to glue it back in. This is the third time in like seven years this stupid thing has fallen out too. It's really annoying that a Reeses Pieces could kick this thing's ass. One other time it happened when I was flossing, and once when I was eating a glucosamine chew.

[shesprints]

I leave for awhile come back and you're running??? what precipitated this decision??? Also mirin pullups as always. I hope to join you in this skill soon. Your calorie burn is always inspiring too, but I have to tell you I think I'm rivaling you these days.... been losing fat on 3k a day.

I'm sorry about your tooth. I chipped a tooth drinking coffee once, of all things.

[Partyrocking]

Candy is dangerous. I lost a tooth due to a Now and Later candy when I was a kid.