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  1. #4711
    Hammy Hammy Hobbes thehobbes's Avatar
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    AMRAP BP/SHOULDERS/TRI/RUN


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

    LOCATION: Home gym
    BW: 151

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

    AMRAP BENCH PRESS:
    45x12
    75x10
    105x31 wahoo!
    105x25

    SHOULDERS:
    DB Shoulder Press:
    35s x 12
    40s x 9
    45s x 5
    40s x 8

    Incline BB Bench Press:
    45x10
    95x10
    115x10
    135x7
    135x6

    TRI:
    Tricep Rope Pushdowns:
    30x15
    30x13
    30x12

    CARDIO:
    Running:
    Warmup: Dynamic routine

    Distance: 3.00 miles
    Time: 33:15
    Avg HR: 153
    Peak HR: 172
    Elevation Gain: 194'
    *73 and cloudy, ran up Big Ass Hill once

    Post: Stretching 15min


    Murdered the 105 bp amrap sets! Run felt effortless probably partly due to better weather.
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

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  2. #4712
    Hammy Hammy Hobbes thehobbes's Avatar
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    RUN


    CARDIO:
    Running:
    Warmup: Dynamic routine

    Distance: 3.00 miles
    Time: 32:53
    Avg HR: 138
    Peak HR: 158
    Elevation Gain: 148'
    *80 and sunny, ran up Big Ass Hill once

    Post: Stretching 15min


    Good run, getting some short/easy ones in before I race the 10k Saturday.
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

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  3. #4713
    sadly, life is a marathon shesprints's Avatar
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    Originally Posted by thehobbes View Post

    Good run, getting some short/easy ones in before I race the 10k Saturday.
    That's it brahette, good idea. No lifting between now and then, either, right?

    You're going to kill it Saturday. What's the weather forecast looking like?
    "The right to be heard does not automatically include the right to be taken seriously."
    --Hubert Humphrey

    Training Log: http://forum.bodybuilding.com/showthread.php?t=170707741&p=1427864821#post1427864821
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  4. #4714
    Jerk of All Trades LunaLifts's Avatar
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    31 and 25 reps! Globdamn, gurl!
    Good luck with the race this weekend!
    PRs: 95lbs/126lbs/212lbs
    Next Goals: 100lbs/150lbs/215lbs
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  5. #4715
    Team Ogre penny0527's Avatar
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    Are you running the whole 10K? Is that the goal? For me the goal would be just not to die
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  6. #4716
    Hammy Hammy Hobbes thehobbes's Avatar
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    Originally Posted by shesprints View Post
    That's it brahette, good idea. No lifting between now and then, either, right?
    PokerFace jpg, not sure if srs... did Back/Biceps today and doing Chest/Tri probably tomorrow. I gotta get my lifting days in and get my swole on!
    You're going to kill it Saturday. What's the weather forecast looking like?
    Rain and like 70 degrees, race is at 9am. Oh chit, now app says sun... dunno, predictions change 3x a day, unreliable iphone weather, meh.

    Originally Posted by LunaLifts View Post
    31 and 25 reps! Globdamn, gurl!
    Good luck with the race this weekend!
    Thanks!

    Originally Posted by penny0527 View Post
    Are you running the whole 10K? Is that the goal? For me the goal would be just not to die
    LMAO yes I'm running the whole 10k, no, goal is to beat my previous 10k race PR of 1:05. It's only 6.2 miles. I can't tell if you're poking my penguin or not.
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

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  7. #4717
    a.k.a. King James ajej4780's Avatar
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    Smile

    Hi everyone. Looks like you guys have been working hard!
    Available to Rep!


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  8. #4718
    Hammy Hammy Hobbes thehobbes's Avatar
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    Originally Posted by ajej4780 View Post
    Hi everyone. Looks like you guys have been working hard!
    Hey AJ! Hope all is well, haven't seen you in a while.
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

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  9. #4719
    Hammy Hammy Hobbes thehobbes's Avatar
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    BACK/BICEPS/RUN


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

    LOCATION: LTF
    BW: 151

    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 5
    bw x 5
    *total of 44

    DB Rows:
    60s x 10
    70s x 9
    80s x 6
    80s x 5
    65s x 10

    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 Rows:
    block 8 x 10
    block 8 x 10
    block 7 x 12

    Face Pulls:
    42.5 x 20
    50 x 13
    57.5 x 11
    50 x 14

    BICEPS:
    DB Curls:
    35s x 12
    30s x 15
    30s x 15

    CARDIO:
    Running:
    Warmup: Dynamic routine

    Distance: 3.00 miles
    Time: 32:07
    Avg HR: 144
    Peak HR: 162
    Elevation Gain: 161'
    *83 and sunny, ran up Big Ass Hill once


    OTHER PREHAB:
    -Stretching 20min
    -Hot tub 10min
    -Sauna with rolling 15min


    BOOM - 80lb db rows of death and destruction! Run felt easy.

    Sad news, my local Aldi is closing for a month for construction. :'( I hear the improvements will be awesome and I'll be very happy in October, but it is going to suck for a month having to shop at Ghetto-mart or Ghetto-ville, ugh. Maybe there's another Aldi in a neighboring city, I'll check. I need my affordable produce, and chicken, and eggs, and my beloved pork jerky! Strong prejudice against other grocery stores, srs. They're so slow and chit's unorganized. At Aldi I can do a 5 minute shopping trip and get through checkout in 35 seconds.
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

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  10. #4720
    Registered User Fiction2Fitness's Avatar
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    Great workout and run. Good luck on the race.

    I've never been to an Aldi's. Are there other stores it's comparable to? Just curious. I mostly shop at Ralph's or Vons (Safeway) but on the rare occasion go to other locations. I'll shop pretty much anywhere.
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  11. #4721
    sadly, life is a marathon shesprints's Avatar
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    Oh yeah, I think lifting upper body is fine, lower body lifting was what I meant. And yeah, you clearly didn't do that. I once did deadlifts two days before a race and that was SUCH A BAD IDEA I can't even tell you.

    Nice workout! Sick rows bruh. 44 pullups seems like so much! more than you've been doing recently by a couple I think.
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  12. #4722
    Registered User Partyrocking's Avatar
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    Good luck finding a new store.
    You can't help the hopeless.

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  13. #4723
    Team Ogre penny0527's Avatar
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    Never-been-to-Aldi checking in!
    POWERLIFTING TRAINING JOURNAL
    http://forum.bodybuilding.com/showthread.php?t=161554583

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  14. #4724
    old woman melDorado's Avatar
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    Good luck on the 10k bbe!

    Wow you're DB rows are getting stronk af now
    Feels good to mog the men doesn't it hehe
    Oh no without aldi i would actually probably starve. Ye you need to travel to the next aldi and do a mammoth stockup i think. Their food is great and like you said i can get in and out in 5 mins. Unless i get hypnotised by the meat section. That happens sometimes
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  15. #4725
    Hammy Hammy Hobbes thehobbes's Avatar
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    Originally Posted by Fiction2Fitness View Post
    Great workout and run. Good luck on the race.
    Thanks!
    I've never been to an Aldi's. Are there other stores it's comparable to? Just curious. I mostly shop at Ralph's or Vons (Safeway) but on the rare occasion go to other locations. I'll shop pretty much anywhere.
    I've never been in either one of those. It's a very efficient store and they have their own brand for packaged things. So you can still get Cheerios and Nutrigrain bars but they're an off brand. I mainly get meat/eggs/fruit/veggie/bread, not much packaged stuff. Most stores have like 20 different kinds of mustard, Aldi has one, so you go BOOM either buy mustard or don't, it's very simple and easy if you just want basic foods to cook with. Prices are incredible. The produce is half the cost of anywhere I've ever found, and it's quality, srs, lasts as long as from anywhere else.

    Originally Posted by shesprints View Post
    Oh yeah, I think lifting upper body is fine, lower body lifting was what I meant. And yeah, you clearly didn't do that. I once did deadlifts two days before a race and that was SUCH A BAD IDEA I can't even tell you.
    LOL! Oh yeah, squat or DL right before would be BRUTAL!!
    Nice workout! Sick rows bruh. 44 pullups seems like so much! more than you've been doing recently by a couple I think.
    That is correct! My goal on pull ups is to do as many sets as it takes to get to 40 at least. Sometimes I get to 39 and then get to do another set, and I'm doing 5 rep sets at the end, so 44 is about the absolute most I can get with that method. I love pull ups.

    Originally Posted by Partyrocking View Post
    Good luck finding a new store.
    May Brosiden guide me through this difficult time. :'(

    Originally Posted by penny0527 View Post
    Never-been-to-Aldi checking in!
    Whattttt! You gotta check it out, produce and chicken for days!
    Originally Posted by melDorado View Post
    Good luck on the 10k bbe!

    Wow you're DB rows are getting stronk af now
    Feels good to mog the men doesn't it hehe
    Oh no without aldi i would actually probably starve. Ye you need to travel to the next aldi and do a mammoth stockup i think. Their food is great and like you said i can get in and out in 5 mins. Unless i get hypnotised by the meat section. That happens sometimes
    I am, my giant upper back almost gives me wings, I can flap my lats and semi-fly when I run now. Yeah I'm probably going to show up at another city's Aldi like I just got off a desert island and do a mega shopping trip. Get like $100 of food which is basically the entire Aldi store.

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

    Took a rest day today, and a 6pm nap lulz. Picked up my race packet for tomorrow morning. At least this race starts at 9am so I can somewhat sleep in.
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

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  16. #4726
    BittyBro dreahere's Avatar
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    Hi friend! I dropped in randomly to wish you a happy belated birthday (cause I suck) and find you racing a 10k. Hope you're killing it! I keep trying to convince myself I like running and failing.
    "Eat some oatmeal, do some squats, how hard is that seriously."--Prof Ham
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  17. #4727
    Powered by Reese's Puffs anandagirl's Avatar
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    Hope you're killing the race! (or killed it, it's probably already past)

    Originally Posted by penny0527 View Post
    Never-been-to-Aldi checking in!
    Me neither! I never realized there were any in California, but I did see one off the freeway in the Inland Empire so maybe when it's not super hot and I have dogs in the car I'll have to check it out. We're getting a grocery outlet in my little town - finally a second grocery option! But i've heard it's not the greatest, doesn't always have the same stuff so you might still need to hit up the other one
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  18. #4728
    Hammy Hammy Hobbes thehobbes's Avatar
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    Originally Posted by dreahere View Post
    Hi friend! I dropped in randomly to wish you a happy belated birthday (cause I suck) and find you racing a 10k. Hope you're killing it! I keep trying to convince myself I like running and failing.
    Drea!! Awww thanks, friend! Dudette you gotta just get out there and DO IT with the fury of 1,000 burning suns, c'mon YOU GOT THIS!

    Originally Posted by anandagirl View Post
    Hope you're killing the race! (or killed it, it's probably already past)
    Killed... it! Race report coming up.
    Me neither! I never realized there were any in California, but I did see one off the freeway in the Inland Empire so maybe when it's not super hot and I have dogs in the car I'll have to check it out. We're getting a grocery outlet in my little town - finally a second grocery option! But i've heard it's not the greatest, doesn't always have the same stuff so you might still need to hit up the other one
    The one here IS indeed the greatest. Sometimes they have specialty items that are only out for a couple weeks, those are more like household items. I got this shelf/stand thing I put in my home gym to hold lifting gear, that thing rocks but was only available for about a week.


    Workout and race report coming up...
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

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  19. #4729
    Hammy Hammy Hobbes thehobbes's Avatar
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    CHEST/TRI


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

    LOCATION: Home gym
    BW: 151

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

    CHEST:
    Bench Press:
    45x15
    95x10
    135x6
    155x3
    170x2
    *wrist wraps
    175x1
    175x1
    175x1
    160x5
    *remove wraps
    150x7

    Bench Press with BLUE SLINGSHOT:
    *wrist wraps
    155x8
    165x7
    175x5

    TRI:
    Tricep Rope Pushdowns:
    30x13
    30x11
    30x11

    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 15min
    -LAX/Spike rolling 10min
    -Foam Rolling with Spike on wall 5min


    Very easy chest/tri day. Had the 10k race this morning, went home and had a 1,500 calorie snack, and then hit chest. Went light and lower rep for today since today was so busy.
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

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  20. #4730
    Hammy Hammy Hobbes thehobbes's Avatar
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    LIONS CLUB 10K RACE



    Location: North Ridgeville, OH
    Distance: 10k (6.2 miles)
    Goal: under 60 minutes
    Time: 59:02

    Avg HR: 153
    Peak HR: 165
    Elevation Gain: 89'
    Weather: 72 and sunny

    *Pre-race did Dynamic Warm Up Routine
    *Post-race stretched for 15min


    Rampaged this race with the fury of 1,000 Spartan warriors! My last 10k race a few months ago took me 65 minutes, HUGE PR today! I wanted under an hour and got it easy. Course was pretty flat and went through residential roads. They had a couple different distance races taking place at once but everything was well marked, water stops were abundant, and roads were blocked off by police. Most people participated in the 5k and it looks like there were only 39 for the 10k. I came in 16th overall. Came in 4th in my age group (there were only 4 people in it lulz), so I'm going to train for next year to slide into at least the 3rd place spot mwah ha ha!


    Garmin Splits:

    Mile 1: 9:19 knowingly started out pretty fast to bank some time
    Mile 2: 9:36
    Mile 3: 9:48
    Mile 4: 9:38
    Mile 5: 9:39
    Mile 6: 9:41
    Mile 0.2: 1:18 (8:37 pace) ham-sprint at the end

    My Garmin Vivoactive is working perfectly now that I turned on Glonase (no idea wtf that is but people in the Garmin forums said it would help) and the 1 second update mode. I checked it pretty frequently to at least keep my current pace under 10 minutes, as long as it was just cruise along like that. It was easier than expected to keep that pace. I figured I'd hold onto high 9 min miles as long as possible and see what happened, did it fairly easily the whole way.

    I have never done speed work, spent this year building a solid mileage base and getting long, slow runs in. That is apparently a magical training method, you really do automatically get faster simply by doing that. I'm excited to see what I can throw down for a 5k race now since I never "race" 5 or 10k in training.

    So major improvements are happening with my running. Half marathon is in about a month HNNGGG!
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

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  21. #4731
    Registered User Partyrocking's Avatar
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    Awesome job!
    You can't help the hopeless.

    Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1

    Best Gym lifts: 355/185/380
    Best Meet lifts: 352.7/181.6/407.8,
    Best Wilks=370.84
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  22. #4732
    Hammy Hammy Hobbes thehobbes's Avatar
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    Originally Posted by Partyrocking View Post
    Awesome job!
    Thanks buddy
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

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  23. #4733
    Hammy Hammy Hobbes thehobbes's Avatar
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    DL/SQUATS


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

    LOCATION: Home gym
    BW: 151

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

    BACK:
    DL:
    135x8
    185x5
    *Versa Grips
    225x3
    *belt
    250x3
    275x1
    285x1

    LEGS:
    Squats:
    45x12
    95x8
    135x6
    165x4
    *belt
    195x3
    215x2

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


    Short, easy workout. I usually do long run day on Sunday but decided to take a rest day from running since I raced at 100% yesterday. Back to being a majestic gazelle tomorrow night! And usually I do DL/squat on Mondays so that opens up tomorrow for time for a medium distance run.

    And registration officially went up today for the Bench and Run competition! I'm signed up for the Oct one, BRING IT!
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

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  24. #4734
    Powered by Reese's Puffs anandagirl's Avatar
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    Wow, you're amazing Hammy!!!!!!
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  25. #4735
    Hammy Hammy Hobbes thehobbes's Avatar
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    Originally Posted by anandagirl View Post
    Wow, you're amazing Hammy!!!!!!
    Thanks girl!
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

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  26. #4736
    Hammy Hammy Hobbes thehobbes's Avatar
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    RUN


    CARDIO:
    Running:
    Warmup: Dynamic routine

    Distance: 5.00 miles
    Time: 53:39
    Avg HR: 143
    Peak HR: 161
    Elevation Gain: 194'
    *79 degrees and sunny, ran up Big Ass Hill once

    Post: Stretching 15min


    Slow, easy run. Planning to switch long run day to Fri or Sat, got a couple big ones coming up!
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

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  27. #4737
    sadly, life is a marathon shesprints's Avatar
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    What distance are you trying to hit before your half marathon?

    Also, you may have noticed your "easy pace" has gotten faster. The decreased intensity of heat has surely helped, but I bet it's improved cardio too.
    "The right to be heard does not automatically include the right to be taken seriously."
    --Hubert Humphrey

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  28. #4738
    Hammy Hammy Hobbes thehobbes's Avatar
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    Originally Posted by shesprints View Post
    What distance are you trying to hit before your half marathon?
    11.5-12 miles. I know logically I could crush 13.1 right now but mentally I'll feel better seeing I can go pretty damn close and nothing catastrophic is going to happen. I've done 10 miles 4 times, that's pretty easy now.
    Also, you may have noticed your "easy pace" has gotten faster. The decreased intensity of heat has surely helped, but I bet it's improved cardio too.
    It has! I was noticing that today comparing Strava times. I still intend to go very slow and easy for the half but busting out a 3 mile training run no longer takes me 35 minutes.
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

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  29. #4739
    Hammy Hammy Hobbes thehobbes's Avatar
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    RUN


    CARDIO:
    Running:
    Warmup: Dynamic routine

    Distance: 3.00 miles
    Time: 30:58
    Avg HR: 146
    Peak HR: 161
    Elevation Gain: 115'
    *79 and sunny, ran Big Ass Hill once (got my fastest time ever on Big Ass Hill and wasn't even trying for speed )

    Post: Stretching 15min


    Holy chit I hit 26,000 steps on Garmin today. Garmin is stingy with the steps, srs. Fitbit would give me 30k+ for a day like today, but Garmin is like a stubborn old man yelling at you all day "that doesn't count as a step unless it's UPHILL AND THROUGH A SNOWSTORM!!" Today was a stupid day. Even on calories Garmin is giving me 2800 already for today.

    I officially signed up for the half marathon! So now I have to be careful not to kick any cacti or get into any fights with bears. After September 9th I can go back to doing all that with glee.
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

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  30. #4740
    Registered User mom2sethc's Avatar
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    Congrats on your awesome 10K!!!!!

    You are doing the Cinn Flying Pig half, right? The crowds are amazing at that race!!!

    I'm signed up for the Akron half on 9/29, also need to sign up for the Cbus half, however the price is now $135!!! yikes!!! Had I registered when I should have it would have been $60!!!!!
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