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

[thehobbes]

*wave*

Hey Mo!! Haven't seen you in a while, how's it going? BACON BACON BACON!

[thehobbes]

CHEST/TRI/RUN (1/13)

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:
45x15
95x12
135x7
155x4
170x2
*wrist wraps
175x1
180x miss
175x1
175x1
165x3
165x2
*remove wraps
145x8
135x14

Pump N Run Practice:
Bench Press: 80lb x 37
EZ Bar Curl: 50 x 25

Football Bar BP:
45x12
95x10
115x5
105x7
105x6

TRI:
Tricep Rope Pushdown:
40x12
40x11
40x10

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 4.00 miles
Time: 41:20
Avg HR: 146
Peak HR: 167
Elevation Gain: 174'
Post: Stretching 15min

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


BOOM - Ham everywhere, minus one molar. First day back working out yesterday after getting my tooth out and a bone graft for a dental implant. That whole process will take until about October. It doesn't hurt anymore which is awesome but man is this frustrating trying to eat. I'm supposed to avoid chewing on that side of my mouth for a while. And now my stitches are starting to disintegrate which is good but they're getting caught everywhere. Almost yanked one out because I thought it was a broken one that was just stuck, nope, other end is still solidly attached to something important. Just trying to leave them be for now. Gotta go back in May to get the implant hardware installed, right after I get back from the Flying Pig vacation. I have to be really careful to not chew on the bone graft and mess it up so nothing crunchy like tacos for a few months. I've been eating a dozen eggs a day, protein shakes, soup, and some bread as long as I drown it in soup first. I was starving yesterday so I got 6 orders of french toast from a restaurant and man it took me like 2 hours to eat that chit. I want a huge ass burger or some chicken parm but there is just no way right now.

[MoEcho]

Hey Mo!! Haven't seen you in a while, how's it going? BACON BACON BACON!

Damn right! I've had more bacon than I care to admit Glad you see you still kickin a@@!

[thehobbes]

Damn right! I've had more bacon than I care to admit Glad you see you still kickin a@@!

Bacon trumps everything, bacon on my friend! Hell yeah I am, gonna rampage the fuk outta 2020, come at me bro!

[thehobbes]

RUN

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 7.00 miles
Time: 1:11:45
Avg HR: 160
Peak HR: 182
Elevation Gain: 42'
*45 degrees and cloudy

Post: Stretching 15min


We're having a heat wave over here, 45 degrees in the middle of winter. Haven't run on a treadmill once but after tomorrow it's supposed to snow and drop down to 20 degrees so I'll have to suck it up and run inside. I hope by mid March it should be decent outside. So 2 months of misery and the BOOM time to run outside half naked!

[shesprints]

6 orders of French toast?! Damn that's a lot, hammy.

I swear I posted in this log a few days ago, but something must have happened. This site really is a piece of chit. *looks around for mods to swoop in and punish* ah well.

It is a perennial conundrum of runners to decide, inside or outside. I love the treadmill personally. Seems much easier on my joints. Also warm. But boring. But warm!

Food suggestion: pudding or pudding-inclusive food such as tiramisu, also yogurt?

[thehobbes]

6 orders of French toast?! Damn that's a lot, hammy.

I can not even put into words how hungry I am right now. So frustrating, got a loose stitch that’s now catching on everything and took me an hr to eat a pot pie soup. . So HUNGRY!!!

I swear I posted in this log a few days ago, but something must have happened. This site really is a piece of chit. *looks around for mods to swoop in and punish* ah well.

It is a perennial conundrum of runners to decide, inside or outside. I love the treadmill personally. Seems much easier on my joints. Also warm. But boring. But warm!

Good to know, have never used a treadmill in my life srs, yeah I assume it’ll be boring. Gonna make sure the gym has football on one of the big screens when I do. Also looking forward to shorts!

Food suggestion: pudding or pudding-inclusive food such as tiramisu, also yogurt?

Can’t eat yogurt, milk makes my body explode lmao. Pudding hmmm... maybe a soft pie?

[thehobbes]

BACK/BI/RUN (1/15)

SUPPS:
PRE: Total War 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 11
bw x 9
bw x 7
bw x 6
bw x 5
bw x 5
bw x 5
bw x 5
*total of 53

DB Rows:
60s x 10
70s x 10
75s x 6
75s x 5
75s x 5
70s x 7

HS Row:
1pps x 12
2pps x 10
2.5pps x 9
2.5pps x 8
2pps x 10

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

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

Seated Cable Row:
100x12
120x10
120x10

BICEPS:
EZ Bar Curl:
45x30
45x21
45x18

DB Curl:
30s x 15
30s x 13

CARDIO:
Treadmill Running:
Warmup: Dynamic routine

Distance: 1.00 miles
Time: 12:00

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


This was my first time trying a treadmill. It was way easier than expected and a lot less boring than I expected. This is a game changer for keeping up my mileage in winter.

[thehobbes]

TREADMILL RUN (1/16)

CARDIO:
Treadmill Running:
Warmup: Dynamic routine

Distance: 7.00 miles
Time: 1:21:19
Avg HR: 135
Peak HR: 149

Post: Stretching 15min


BOOM - easy 7 miles knocked out! It is surprisingly not boring like I thought it would be, I'll be able to do long runs here no problem.

[thehobbes]

SHOULDERS/TREADMILL RUN (1/17)

SUPPS:
PRE: Total War 1 scoop
INTRA: none
POST: ON Protein 2 scoops

LOCATION: Home gym/LTF
BW: 156

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

AMRAP BP:
45x15
75x12
105x29
107.5x19

SHOULDERS:
Military Press:
45x12
65x10
80x5
85x3
80x5
80x5
80x5
70x8

DB Shoulder Press:
40s x 9
45s x 5
45s x 3
40s x 7
40s x 7

Incline BB Bench Press:
45x10
95x10
115x8
135x4
135x3
135x3

TRI:
Tricep Rope Pushdown:
40x12
40x11
40x10

CARDIO:
Treadmill Running:
Warmup: Dynamic routine

Distance: 5.00 miles
Time: 56:31
Avg HR: 133
Peak HR: 151
Post: Stretching 15min

OTHER PREHAB:
-Stretching 15min
-Sauna 10min


Hit the treadmill in the morning and lifted at night.

[thehobbes]

DL/SQUAT/LAT/BI (1/18)

SUPPS:
PRE: Total War 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
270x1
280x1
245x3

Lat Pulldown:
100x12
120x10
130x6
120x9

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

BICEPS:
EZ Bar Curl:
60x10
55x10
55x10
50x19

OTHER PREHAB:
-Stretching 15min


We had a snowstorm this day so I didn't even leave my house. Added in a couple extra things with the usual squat/DL. Dental stuff is healing well but I still can't eat a lot of things like bread. I'm adding more foods back into my diet and can finally have meat, very soft and drowned in the crockpot though. Can't eat sandwiches currently,that SUCKS!

[thehobbes]

TREADMILL RUN

CARDIO:
Treadmill Running:
Warmup: Dynamic routine

Distance: 6.00 miles
Time: 1:08:25
Avg HR: 139
Peak HR: 159

Post: Stretching 15min

OTHER PREHAB:
-Sauna 10min


Played around with the treadmill grade today, did 3% for 2 miles in the middle which seemed a bit harder but not very noticeable. Everything outside is covered in snow and ice so it's awesome to have somewhere else to run, got about 30 miles in this week. Aiming to hit about 40 pretty soon. Adding a legit long run back in this week. I've been doing a bunch of 6 and 7 milers lately. Will do like a 9 and go from there.

Also with the treadmill if I need to get a really long run in, 15 miles or so, I noticed if you pause the workout it only gives you 60 seconds. With 15 miles I always have to stop at least once to pee, so I'm thinking plan it out to go about 10 miles straight, let it shut down, and start a new workout basically. That sucks they don't give you more time but I don't see a way around it.

And also holy chit I discovered a new app which is turning out to be dangerous because I want to buy all the workout clothes now. Poshmark... found it by accident when I was trying to find where I could buy these Brooks running shirts that are extremely comfortable and fit me great. They don't make them anymore, but I found a bunch on this app. Cool app, you can find absolutely anything, both used and brand new, but there's a lot of stuff you'll want to get. Good prices too, can get tech shirts for $10 or less. And I'm not even sure how I found this but now I'm looking at triathlon singlets. They have pockets on the side/back which would be perfect if these fit well. I bought one to try it out. Full disclosure I bought 4 items all together, sigh, they should have a block on this thing where after I buy something it locks me out for a week. TBF combined I spent $50 for all that with shipping (some shipping was free) so nothing crazy, but yeah I need to be stopped before it's too late.

[shesprints]

Oooh, I need to check out this workout brand.

I'm glad you found the treadmill suits you well! I tend to vary the incline throughout the workout, from 0%-5% (6 and above is wretched and really only if you specifically want to train hills). That's if I'm doing a longer run, just to keep from too much of the same exact movement pattern. If I'm doing a shorter run or speed I tend to go for .5-1% incline.

No sandwiches? SADNESS. What is the first sandwich you want when you can have them again?

[thehobbes]

Oooh, I need to check out this workout brand.

Currently awaiting 4 packages this week for all that, I must be stopped! Lol at least this stuff is like $10 a piece.

I'm glad you found the treadmill suits you well! I tend to vary the incline throughout the workout, from 0%-5% (6 and above is wretched and really only if you specifically want to train hills). That's if I'm doing a longer run, just to keep from too much of the same exact movement pattern. If I'm doing a shorter run or speed I tend to go for .5-1% incline.

Ok cool, I played around with it more, got to 5% which was a tad difficult after a couple miles of that. Otherwise I leave it at 1%. I've read in a few places that the 1% makes it more like running outside I guess. I'm slow as hell on the treadmill either way, but just need to get my weekly mileage in.

No sandwiches? SADNESS. What is the first sandwich you want when you can have them again?

Oh I have a list.

1) Bacon cheeseburger from Longhorn Steakhouse
2) Grilled cheese with bacon and extra tomato from Getgo
3) Italian BMT from Subway

[thehobbes]

CHEST/TRI/RUN (1/20)

SUPPS:
PRE: Total War 1 scoop
INTRA: none
POST: ON Protein 2 scoops

LOCATION: Home gym/LTF
BW: 155

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

CHEST:
Bench Press:
45x15
95x12
135x7
155x5
170x3
*wrist wraps
180x1
180x1
175x1
165x3
165x3
*remove wraps
155x7
135x15

Pump N Run Practice:
Bench Press: 80lb x 41
EZ Bar Curl: 50lb x 35

Football Bar BP:
45x10
95x10
105x8
105x7
105x7

Incline BB Bench Press:
45x10
95x10
115x7
135x4
135x3

CARDIO:
Treadmill Running:
Warmup: Dynamic routine

Distance: 4.00 miles
Time: 47:28
Avg HR: 142
Peak HR: 161
*went up to 5% elevation grade for a couple miles

Post: Stretching 15min

OTHER PREHAB:
-Stretching 15min
-Sauna 10min

[thehobbes]

BACK/BI/RUN

SUPPS:
PRE: Total War 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 9
bw x 7
bw x 6
bw x 6
bw x 5
bw x 5
bw x 5
*total of 55

DB Row:
60s x 10
70s x 10
80s x 6
80s x 5
75s x 7
75s x 7

HS Row:
1pps x 12
2pps x 10
2.5pps x 10
125lb ps x 7
2.5pps x 9
2pps x 12

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

Seated Cable Row:
100x12
120x10
140x8
140x7

Face Pulls:
42.5 x 20
50 x 14
57.5 x 11
50 x 12

BICEPS:
EZ Bar Curl:
45x32
45x28
45x22

DB Curls:
35s x 10
35s x 9
30s x 16

CARDIO:
Treadmill Running:
Warmup: Dynamic routine

Distance: 3.00 miles
Time: 37:15
Avg HR: 137
Peak HR: 157

OTHER PREHAB:
-Stretching 15min
-Sauna 10min


I noticed my Garmin always gives me more mileage than the treadmill, about an extra 1/10th for each mile. I'm going by the treadmill distance just so I don't accidentally short myself. That's going to add up on the long runs though. Sticking to the treadmill for now as it's all icy outside and 19 degrees. :/

[thehobbes]

LONG RUN

CARDIO:
Treadmill Running:
Warmup: Dynamic routine

Distance: 9.00 miles
Time: 1:47:24
Avg HR: 133
Peak HR: 155

Post: Stretching 15min


BOOM - easy 9 miles on the treadmill. Garmin said it was 9.6 miles. Will continue to increase long run mileage each week - IT'S ON!

[shesprints]

How do you entertain yourself on the treadmill? I've been doing podcasts and some music but I max out around 30 minutes if I'm doing steady-state with no speed to keep me entertained. Idk how the hell I used to do it when I was a real runner. I guess I just put up with boredom... and also did not do long runs nearly as much as I should have. Most of my runs were maxed out at 5 miles/40 minutes lmao how was I a runner.

[thehobbes]

How do you entertain yourself on the treadmill? I've been doing podcasts and some music but I max out around 30 minutes if I'm doing steady-state with no speed to keep me entertained. Idk how the hell I used to do it when I was a real runner. I guess I just put up with boredom... and also did not do long runs nearly as much as I should have. Most of my runs were maxed out at 5 miles/40 minutes lmao how was I a runner.

I listen to music mostly and once in a while a podcast. But with music on I'm happy doing just about anything. I always wear my earbuds when I clean my house, could be scrubbing the bathroom and will be perfectly content as long as I got my tunes. The treadmill has some scenic courses you can bring up too. I mostly ignore it but I found it hilarious that they put other people on the nature trails, and just like in real life when you're trying to pass them they turn around, stare at you with a dirty look, and sure as hell don't move out of your way LMAO! Very funny, I guess that's a regular thing for people to look at runners like "wtf why are you exercising on the exercise path?!" I swear people would rather me jump into a bush than give me the smallest lane to pass haha.

Wow I'm surprised you didn't go over 5 miles much. It took me over a year to be physically able to go from 5ish to a half marathon, that chit just made my feet and hips hurt. Now it's fine because I do it all the time, but I remember it being a huge deal to progress the long runs even a mile more. When I can finally run outside at the park I'll be thrilled though, gonna seem so awesome to actually run not in one spot.

[thehobbes]

SHOULDERS/TRI

SUPPS:
PRE: Total War 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
107.5x18

SHOULDERS:
Military Press:
45x12
65x10
75x6
75x6
75x6
75x6
65x10

DB Shoulder Press:
40s x 9
45s x 5
45s x 4
40s x 8
40s x 7

Incline BB Bench Press:
45x10
95x10
115x19
135x5
135x4
135x3
135x3

TRI:
Tricep Rope Pushdown:
40x14
40x12
40x10

OTHER PREHAB:
-Stretching 15min


Lift day only, no run today. Shoulders are coming along pretty well. So close to throwing the 50s on db shoulder press for a few. Incline has been strong too.

So excited, got some of my shirts today that I bought on Poshmark, I'm addicted already haha!

Brooks tech shirts, comfy AF and fit me perfectly


Race jersey, actually a triathlon shirt and has pockets in the back for gels



All in excellent condition and each between $5-$15. I've been on the lookout for those Brooks Podium tees for like a year, most comfortable shirt to run in I've ever found. Finding a lot of unique stuff on that site from out of state which is great - much better than just a plain black tee. These shirts will have a good home with me and have many adventures of peace and prosperity.

[Partyrocking]

Nice swag.

Idk what it is w/ the dumbbell shoulder press, but the jump from 45 to 50 is way harder than the jump from 40 to 45. It's like there's extra gravity.

[shesprints]

I, too, approve of the swag.

... I sometimes OHP with 45 pounds TOTAL, not even per hand. Albeit for 10+ reps per set. But still. You are so strong.

[MoEcho]

poke poke poke ....

[Mark1T]

Where is Ms. Hobbs? 2 months? Is this RL?

[thehobbes]

Hey guys, I gotta get back to updating in here!! Well it looks like it’s the damn apocalypse and anything remotely fun has been canceled for the foreseeable future.

I’ve been lifting and running like crazy, lifting 4x a week and running 6x a week.

I got my mileage up to 38 miles per week and did a 15 mile long run on the treadmill. 😲

I was gonna do a local half marathon and a lifting + 5k comp in April... canceled.

I was signed up for the Flying Pig in May to do the 3 Way Challenge - half marathon, 10k, 5k, mile sprint... canceled.

Ohio has shut down all gyms until further notice (thankfully I have a home gym.)

And no races are still on for April/May.

So yeah, just training, still going to work, and I swear we’re going on a lockdown this week. They’ve shut everything down already - schools, stores, gyms, sports, entertainment, even the dentist! I go to work in the morning, train in the day, watch CNN, and that’s pretty much it lol.

I have like 2 months of groceries (lots from Amazon, it paid off to continually keep a stock of protein bars, snacks, and whey in my gym bunker) so I don’t plan on going anywhere except work and the gas station.

Stay safe guys, things are about to get ugly in this country for a bit.

[shesprints]

I'm so glad you're safe at home Hammy with lots of supplies.

Let's try to stay connected on here at least...

I'm good--Rachel has moved in with me and we're hunkering down in the same building as my brother. We're assembling a pull up bar and will begin training BJJ together tomorrow. Wild time.

[thehobbes]

I'm so glad you're safe at home Hammy with lots of supplies.

Let's try to stay connected on here at least...

I'm good--Rachel has moved in with me and we're hunkering down in the same building as my brother. We're assembling a pull up bar and will begin training BJJ together tomorrow. Wild time.

Hi SS! 😁 Good to hear you guys are hunkered down and still able to train. Will have a couple months to practice pull ups it looks like, you guys are gonna have lats so jacked you’ll fly away. 😂

[thehobbes]

I never realized how much stuff I was running around doing regularly until things got semi locked down! 😲 In the last nine days I’ve only gone to work, the gas station once, and stopped by the animal shelter to donate some blankets and supplies I rounded up at home. The animal shelter is closed to the public but they have an area outside the doors for people to drop stuff off, was nice to see others had brought things too.

I lift in my basement, I eat all my meals at home usually watching cnn, I run outside, that’s about it. Flying Pig cancelled of course but I signed up to do the virtual runs. I’ll be back next year in Cincinnati. Really sucked to cancel the hotel reservations this time. ☹️

I don’t know if Ohio is going on official lockdown, they should, it’s getting bad out there and people are not following the rules. It’s so awful for all who have lost their jobs over this. I’m fortunate enough to be in one of the fields that can’t shut down no matter what. If we do a lockdown I’ll still need to go to work every day. I wonder if they’ll pull people over a lot to see what we’re up to?

[Fiction2Fitness]

It is a major shift for a lot of people from their usual routines. I envy those who have home gyms though I hadn't been going much due to the work shifts changing and laziness.

We're on lockdown but many still have to go to work. I hope they don't start pulling us over cause it's enough struggle going to work in the morning. My store won't close since we're both healthcare and groceries.

Good to see you are doing well. Not much of us posting in here now though lots of people are spending time on ********.

[Mark1T]

I'm still working on the Free Banana shirt.

Bananas should be free. Wattsup about that?