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

[melDorado]

Wow my bench wishes it could be your bench
Only 24 reps have been done this month and you've done 24000!!

Ive missed out on this bench comp though sounds interesting. ...what is it ? Im gathering some sort of repping contest....have never heard of anything like that.
Anyways amazing as hell benching srs bbe

Solid running too.. get your very good level point yet? Well there was me thinking im getting all conditioned with my strongman running around but i was teaching my freind in work to jive today (ive a secret history as a Latin American dancer) and i was panting for breath after about 90 seconds

Need to restart swimming
Thats whar eddie hall did so its got to be good

[thehobbes]

Awesome running Hobbes!! you can easily do the 10k!!!!!

Thanks! That's right, I'm gonna rampage that 10k with the fury of 1,000 burning suns!

Wow my bench wishes it could be your bench
Only 24 reps have been done this month and you've done 24000!!

Ive missed out on this bench comp though sounds interesting. ...what is it ? Im gathering some sort of repping contest....have never heard of anything like that.
Anyways amazing as hell benching srs bbe

Aww, thanks Mel. <3 I found some Pump and Run competitions coming up in summer - you bench 70% of your body weight for up to 30 reps, and you run a 5k race. Each bench press rep takes 30 seconds off your running time. So if you get all 30 reps you get to subtract 15 minutes from your race score. It evens up the ability levels for the skinny, fast people, and the hammy strong, slow people.

Solid running too.. get your very good level point yet? Well there was me thinking im getting all conditioned with my strongman running around but i was teaching my freind in work to jive today (ive a secret history as a Latin American dancer) and i was panting for breath after about 90 seconds

Need to restart swimming
Thats whar eddie hall did so its got to be good

I'm soooo close to the Very Good score, I can taste it! Lulz, dancing is a hard business. Yeah swimming is great conditioning, dat dere heart health.


Workout coming up...

[thehobbes]

CHEST/SHOULDERS/TRI

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

LOCATION: Home gym
BW: 158

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

CHEST:
BP AMRAP Practice:
45x12
95x7
115x23
115x22
115x19

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

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

TRI:
Tricep Rope Pushdowns:
25x11
25x11
25x10

OTHER PREHAB:
-Stretching 15min


Solid workout, body has gained a lot of endurance on the bp amrap - not losing as many reps between sets. Chest is at the point of finally putting up with my crap. I took out push press and did more sets of direct shoulder and tri work for efficiency.

56 degrees tomorrow!! Running with minimal clothing glazes my ham, man.

[melDorado]

Thanks! That's right, I'm gonna rampage that 10k with the fury of 1,000 burning suns!


Aww, thanks Mel. <3 I found some Pump and Run competitions coming up in summer - you bench 70% of your body weight for up to 30 reps, and you run a 5k race. Each bench press rep takes 30 seconds off your running time. So if you get all 30 reps you get to subtract 15 minutes from your race score. It evens up the ability levels for the skinny, fast people, and the hammy strong, slow people.

I'm soooo close to the Very Good score, I can taste it! Lulz, dancing is a hard business. Yeah swimming is great conditioning, dat dere heart health.


Workout coming up...

Thats a really cool idea hammie
Your gonna kill this!!!

[thehobbes]

Thats a really cool idea hammie
Your gonna kill this!!!

Thanks Mel! I'm gonna rampage it with the fury of 1,000 Spartan warriors! Lulz I rampage a lot of things.


Run coming up...

[thehobbes]

RUN

CARDIO:
Running:
Distance: 5.00 miles
Time: 52:41
Avg HR: 149
Peak HR: 156
*58 degrees and cloudy


On this day the Spring gods flexed their quads in my favor - 58 degress!!! It's going back to 21 and snow tomorrow, but this is an improvement. Warmer weather next week too, but hopefully all the melting and rain doesn't flood the river and close access to the park.

[thehobbes]

BACK/BICEPS

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

LOCATION: LTF
BW: 158

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

BACK:
Pull Ups:
bw x 10
bw x 8
bw x 6
bw x 5
bw x 5
bw x 4
bw x 4
*total of 42

DB Rows:
60s x 10
70s x 8
75s x 5
75s x 5
65s x 9

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

Lat Pulldown:
100x10
115x8
130x7
145x4
120x7

Face Pulls:
42.5 x 17
50 x 12
50 x 13
42.5 x 16

Cybex Low Cable Row:
block 8 x 8
block 7 x 10
block 7 x 10

BICEPS:
DB Curls:
30s x 14
30s x 10
25s x 17

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


Pretty good workout. It took me 2 hours to drive to the gym, srs. There was an accident that had people trapped in a 1/2 mile stretch for like 90 minutes. It almost turned into an Oregon Trail incident, BUT... Hammie to rescue - I had emergency snacks with me! I'm very prepared. I also carry around a fire extinguisher and first aid kit in my car, and I will gladly share those with anybody in need, but I will not share my pb crackers so don't even ask me lol. I used my snack strength to bust out some decent numbers but was a little meh at the workout by the time I finally made it to the gym.

Sauna was 190 degrees today I swear, had to take a break halfway through. People were dropping after 5 minutes in there.

[Partyrocking]

2 hr drive. Dang girl! Way to stick with it.

[thehobbes]

2 hr drive. Dang girl! Way to stick with it.

That's how I roll.

[thehobbes]

CHEST/TRI/RUN

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

LOCATION: Home gym
BW: 158

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

CHEST:
Bench Press:
45x15
95x10
135x5
155x3
170x1
*wrist wraps
175x1
175x1
170x1
160x5
160x4
*remove wraps
150x7
115x21
115x18
115x16
105x19

Incline BB Bench Press:
45x10
95x10
115x7
135x4

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

RC WORK:
External Band Rotations:
RED x 17
RED x 17

CARDIO:
Running
Distance: 3.1 miles
Time: 31:04
Avg HR: 150
Peak HR: 158
*32 degrees and dreary

OTHER PREHAB:
-Stretching 30min


Tough chest day, but got it done. Did a short run today so I picked up the pace. That's my fasted 5k in a while. Weigh in tomorrow! We're celebrating my dad's bday so there will be cheat meal food involved in that. I have no weird cravings in particular from the cut so a cheat meal right now is kinda meh. I should be wrapping up the cut by the end of April easily and then can sit comfortably at maintenance for a while. Oh and I have found 3 bench/run competitions within 45 minutes of where I live that they had last summer. I'll hit up all 3 if everybody has them again.

I finally started paying attention to the Olympics. Chit, the winter sports are dangerous AF! You have people driving sleds at 90mph head first down ice tubes, and people racing around ice rinks with blades of death and putting their hands on the ice at the same time. In the summer it's just people running in circles or throwing chit into a clear field. Somebody is gonna lose a pinky finger in these winter shenanigans.

[thehobbes]

RUN

CARDIO:
Running:
Distance: 2.5 miles
Time: 26:51
Avg HR: 144
Peak HR: 150
*35 degrees and sunny


Good, short run this morning. The snow is melting and it's supposed to be 72 degrees on Tuesday! Depending how I feel I may attempt a 6 mile run Tues - the 10k race is about 6 weeks out. This week I managed to put together 14.6 miles of running, hell yeah!

Official Spiral Sliced Sunday Weigh In...
last week 158.2
this week 157.6 very nice progress indeed!

Celebrated my dad's bday today. Does everybody's family because crazy maniacs when they get older? LMAO srs question. Now that my parents have both been retired for a year they are driving each other nuts. They really need some hobbies, or copious amounts of drugs. My dad is a guy that wants to DO ALL THE THINGS! And my mom is like wtf, let's slow down and relax. He loves to travel (via driving all around the country, won't get on a plane), and they've gone on many long trips and even an Alaskan cruise in the past couple years. My dad wants to go see the Pro Bull Riding Championships in Texas next weekend (Western stuff is their thing - bull riding events, Yellowstone, traveling to the desert, cowboy events.) It's a few days of driving just one way and my mom is not up for it so she refused to go, so my dad decided to go on his own. Ugh, I'd go with him if I didn't have to go to work all week. So yeah, I feel terrible for him, you can tell he's really disappointed my mom won't join him. Maybe a week away from each other will do them some good, who knows. Every time I talk to one of them I get a huge rant about how annoying the other one is. Called my mom yesterday to ask one little question, ended up being on the phone an hr only getting to get in a "uh huh, mmm, ok" every so often lol. They're both pretty annoying at the moment - they're perfect for each other!

[thehobbes]

DL/SQUATS

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

LOCATION: Home gym
BW: 157

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

BACK:
DL:
135x8
185x5
*Versa Grips
225x4
*belt
250x2
270x1
280x1

LEGS:
Squats:
45x10
95x8
135x5
165x3
*belt
200x3
220x2
225x1

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


Good deadlifts, squats are still kinda sad on this cut of prosperity.

[thehobbes]

RUN

CARDIO:
Running:
Distance: 6.0 miles
Time: 1:02:44
Avg HR: 147
Peak HR: 155
68 degrees and sunny!


Wahoo, I got 6 miles! The upcoming 10k is exactly 6.2 miles so I'll do a run with that extra 0.2 in there in the next couple weeks just because. The 6 today was not bad at all, it was long but I wasn't dying by the end of it. Awesome weather today. It's gonna snow/freezing rain tomorrow. :/

Oooo and I got one of the dark blue ANIMAL shirts, came in today, it's beautiful! Fits me perfect, is oh so comfy, and lets my bicepital fury pop out of the sleeves.

[Partyrocking]

Nice run. I got my blue animal shirt a size small as a motivation to lose weight. So far, up 3lbs since I got it lol.

[thehobbes]

Nice run. I got my blue animal shirt a size small as a motivation to lose weight. So far, up 3lbs since I got it lol.

Nice! You'll get there dudette, keep hustlin'. I did the same since this cut is in progress, really glad I got an M when I tried it on today haha.

[thehobbes]

SHOULDERS/TRI/RUN

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

LOCATION: Home gym
BW: 157

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

AMRAP BENCH PRESS PRACTICE:
45x12
75x10
115x22
115x18
105x20

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

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

TRI:
Tricep Rope Pushdown:
25x12
25x11
25x10

CARDIO:
Running
Distance: 2.00 miles
Time: 21:01
Avg HR: 143
Peak HR: 156
*42 degrees and raining

OTHER PREHAB:
-Stretching 30min


Big workout today, pretty tough. The cut struggle is real. I'm currently eating 2200 calories a day, starving to death over here. :/ I'm reading a very interesting book during this - "Ordeal By Hunger," about people from Little House on the Prairie times traveling across the country like Oregon Trail. A party of 87 people take a supposed shortcut instead of the actual Oregon Trail and chit gets real. It's brutal and very detailed and bloody. 10/10 book if you like adventures about people getting lost or stuck in nature and resorting to horrific acts. It makes my cut on 2200 seem way easier lmao.

[thehobbes]

BACK AND BICEPS

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

LOCATION: LTF
BW: 157

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

BACK:
Pull Ups:
bw x 10
bw x 7
bw x 6
bw x 5
bw x 5
bw x 5
bw x 4
*total of 42

DB Rows:
60s x 10
70s x 8
75s x 6
75s x 5
75s x 5
65s x 9

HS Row:
1pps x 10
2pps x 10
2.5pps x 5
100lb ps x 8
2pps x 9

Lat Pulldown:
100x10
115x8
130x7
145x4
115x8

Face Pulls:
42.5 x 18
50 x 14
57.5 x 11
42.5 x 15

Cybex Low Cable Row:
block 8 x 9
block 7 x 10
block 7 x 9

BICEPS:
DB Curls:
30s x 13
30s x 11
25s x 18

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


Good workout, db rows were really strong today. I'm waiting for pull ups to feel easier due to being lighter but so far they feel equally as difficult lulz.

[thehobbes]

RUN

CARDIO:
Running:
Distance: 4.5 miles
Time: 45:09
Avg HR: 144
Peak HR: 151
*58 degrees and dark


These semi-long runs are feeling much shorter and easier.

[thehobbes]

CHEST/TRI (Saturday)

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

LOCATION: Home gym
BW: 157

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

Bench Press with BLUE SLINGSHOT:
*wrist wraps
175x5
180x3
175x4

AMRAP BP Practice:
115x22
115x18
115x16
95x27 I don't know why I threw this set in there other than I guess I just like to suffer

TRI:
Tricep Rope Pushdown:
25x11
25x11
20x14

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


Brutal workout, felt strong. I've lowered the wt a little on the regular bench press but am banging out some excellent quality reps.

[thehobbes]

RUN

CARDIO:
Running:
Distance: 3.50 miles
Time: 35:47
Avg HR: 145
Peak HR: 154
*50 degrees and sunny


Good weather, but half of the park is flooded out. I had to piece together parts of courses to make a creative new course for this run. It threw me off somewhat to have no idea where I was distance wise without checking my watch a lot, but I managed a decent pace.

WEIGH IN SUNDAY!
So today I am down to... 155.8 I am down almost 2lb from last week but I think I was holding a bit of extra water last weekend.

[thehobbes]

DL/SQUATS

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:
DL:
135x8
185x5
*Versa Grips
225x4
*belt
250x3
270x1
280x1

LEGS:
Squats:
45x10
95x8
135x6
165x4
*belt
200x3
220x3
230x1

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


Strong workout, got a few more reps in than last week. Squats flowed smoothly like chocolate syrup on your iced cream cone.

[LunaLifts]

I got so far behind.

The cut struggle is real. I'm currently eating 2200 calories a day, starving to death over here.

WEIGH IN SUNDAY!
So today I am down to... 155.8 I am down almost 2lb from last week but I think I was holding a bit of extra water last weekend.

Well of course, you're basically starving to death. :P

[thehobbes]

I got so far behind.

LMAO dat face.

Well of course, you're basically starving to death. :P

I barely have the strength to type up my workouts on here! :: takes bite of beef jerky ::


Workout coming up...

[thehobbes]

AMRAP BP/SHOULDERS/TRI/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
-Cuban Press
-BW squats

AMRAP BP PRACTICE:
BP:
45x12
95x8
115x24 yeah baby, tied my all time rep PR!
115x18
105x22

SHOULDERS:
DB Shoulder Press:
35s x 12
40s x 8
40s x 7
35s x 11

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

TRI:
Tricep Rope Pushdowns:
25x12
25x10
20x13

RC WORK:
External Band Rotations:
RED x 17
RED x 17

CARDIO:
Running
Distance: 3.50 miles
Time: 35:07
Avg HR: 145
Peak HR: 157
*60 degrees and sunny!

OTHER PREHAB:
-Stretching 30min


Busy day of RAMPAGING IT! Did well on the AMRAP practice and the 3.5 mile run was the fastest time I've had thus far.

[MissKB]

(back) IN! Dang, you're still killin' it. Your AMRAP workout is so intense that I actually don't have to workout today because I read it. Lol @ "Prehab" - I like that.

[thehobbes]

(back) IN! Dang, you're still killin' it. Your AMRAP workout is so intense that I actually don't have to workout today because I read it. Lol @ "Prehab" - I like that.

Welcome back! Lol, if you watched me do all those AMRAPs you'd need a recovery nap!


Run coming up...

[thehobbes]

RUN

CARDIO:
Running:
Distance: 2.50 miles
Time: 25:45
Avg HR: 141
Peak HR: 149
*58 degrees and very dark, night run


Stopped at the park real quick on my way home from work to bust this out. It was just getting dark and darkness ensued by the end of it. There were a lot of people parked down there after dark. I assume their activities included drug deals, sex, and the illegal Poptart trade. Today has been ridiculous - I'm already at 28,000 steps and 3,200 calories and it's not even 9pm. This is always confusing for my cut. I'll deduct 1,000 calories off whatever it says and call it a day.

Awwww yeahhhh my fitbit bumped me up to the Very Good cardio fitness category! Watch as I do a little Ham swagger down the trail!

Also, is this not the most beautiful shirt you've ever seen? <3
https://www.instagram.com/p/BftrJWgA...by=animal_gear

Need that, will be my favorite shirt of all time.

[thehobbes]

BACK/BICEPS

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 Row:
45x12
75x12
95x12
115x10
125x7
105x15

Pull Ups:
bw x 5
bw x 5
bw x 5
bw x 5
bw x 5
bw x 5
bw x 5
bw x 5
*total of 40, easy

Lat Pulldown:
100x10
115x8
115x7
115x6
90x12

Low Cable Rows:
100x9
90x10
90x10

BICEPS:
DB Curls:
30s x 15
30s x 13

OTHER PREHAB:
-Stretching 15min


BOOM - short but effective back/guns day. There is a huge snow/ice/wind storm upon us - it sounds like my house is going to blow down. I have a few questionable trees close to my house that are swaying this way, ugh. Last time we had a storm all my neighbors around me had a tree land on their house or deck. I need to get my ax and Pauline Bunyon these stupid trees already. I made a little storm shelter for my scared pets in a bathroom with no windows. I'll get them in there before I go to work tomorrow just in case chit gets real with these trees when I'm gone. And it's supposed to snow all night long so I'm sure that will be another death defying drive into work as I endlessly curse winter. Meh.

[SophieM]

Also, is this not the most beautiful shirt you've ever seen? <3
https://www.instagram.com/p/BftrJWgA...by=animal_gear

Need that, will be my favorite shirt of all time.

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

[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