Ham's Powerlifting Log of Peace and Prosperity

[thehobbes]

DL/SQUATS (Monday)

SUPPS:
PRE: Con-Cret PRE 1 scoop
INTRA: none
POST: ON Protein 2 scoops

LOCATION: Home gym
BW: 162

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

DL:
135x8
185x5
*Versa Grips
225x3
*belt
250x2
275x1
290x1
300x1
310x1
275x1

Squats:
45x10
95x7
135x5
165x3
*belt
200x3
220x3


DL went great! My squats were cut short because I got an emergency call for work. One of my guys accidentally locked his keys in his truck. :/ I had to drive all the way back in, wait 3 hours for the roadside guy, and then the roadside guy couldn't even get in the truck, ughhhhh! Usually at that point I'll just bust a window or door to get in but this was a rental and not one of the trucks I own so I couldn't start destroying stuff. Eventually got a mechanic to get in there with their magical mechanic powers lmao. Was there til 9pm, it was a 4 hour event. So yep, didn't eat until about 10pm when I got home and had to cram in a couple thousand calories quick, and did not stretch yesterday. GASP, oh the horror! I know, I know!

[thehobbes]

RUN

CARDIO
Running:
Distance: 3.00 miles
Time: 30:50
Avg HR: 148
Peak HR: 157
*dark and 40 degrees


The city is re-paving the exercise track that goes through the parks. I went to a new section today and holy ham there was the mother of all hills going up for like half a mile - it was awesome! I'll run that course again! I run on the trails sometimes but it's been raining daily so it's messy right now.

Yesterday I saw tons of destruction from that storm in my neighborhood. Both neighbors next to me had huge trees fall and smash property - one on their house, and one on their fence and deck. I am extremely luckily one of those huge ass trees didn't tilt this way and land on my house. There's a small forest behind us with trees tall enough to hit the house. The forest is beyond my property so I'm not sure if I'm allowed to have those chopped down to avoid future issues, I will find out. Man, that would piss me off. I'd be out there mid-tornado arguing with the tree on my roof, pointing at it and sticking out my lats. I thought about chopping down those trees myself but I'm 99% certain I would somehow manage to accidentally drop them onto my own house. Hold my chainsaw, I'm goin' in!

Additionally, since this week has been so wonderful already , I just had to spend $1500 to fix my truck. Dropped it off thinking ok this mysterious noise will be like $100, not a huge deal. No, a huge deal ensued. Got her back today, my magnificent beast of a fire engine red truck, and we shall continue driving through the park, and hauling lumber, and driving through snowstorms, and picking up a year's supply of toilet paper at Costco.

[Marius_Ursus]

Great to read that your DL session was so good. Did the guy who cut your squats short get the key to his truck permanently inserted, so he can't lose it?

Sounds like a honey of a storm. I remember well the thunderstorms in the hill country that often brought tornadoes along with them. Thunderstorms that could easily last an hour and a half or more. We don't get those up here.

I'd still rather be in Texas, though...

[thehobbes]

Great to read that your DL session was so good. Did the guy who cut your squats short get the key to his truck permanently inserted, so he can't lose it?

LMAO, no anguses were peppered but yeah we have a new fail-safe in place.

Sounds like a honey of a storm. I remember well the thunderstorms in the hill country that often brought tornadoes along with them. Thunderstorms that could easily last an hour and a half or more. We don't get those up here.

I'd still rather be in Texas, though...

The news said we had 6 tornadoes in this state on the one day. I like Texas too, temp doesn't drop to -15 every winter like up here lol.

[thehobbes]

SHOULDERS

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

LOCATION: Home gym
BW: 162

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

SHOULDERS:
Push Press:
*wrist wraps
65x5
95x5
105x2
115x1
120x miss
120x miss
115x1

DB Shoulder Press:
35s x 14
40s x 9
45s x 4
35s x 12

DB Incline Press:
45s x 10
55s x 9
55s x 7

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

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


Strong lifting on the db lifts, couldn't hit above 115 on PP today though, that's a tricky lift. I put up some Xmas lights in my home gym and my light up Santa Ham, festive Ham is festive.

I switched up one of my sups - used to take GNC Triflex glucosamine chews for years, but I'm afraid to break my dental crown on those. I switched to Move Free glucosamine pills. I take so many freaking supplement pills in a day now. It seems Move Free is targeted at old people. Am I old lady status now?

[ElrondHubbard]

RUN

CARDIO
Running:
Distance: 3.00 miles
Time: 30:50
Avg HR: 148
Peak HR: 157
*dark and 40 degrees


The city is re-paving the exercise track that goes through the parks. I went to a new section today and holy ham there was the mother of all hills going up for like half a mile - it was awesome! I'll run that course again! I run on the trails sometimes but it's been raining daily so it's messy right now.

Yesterday I saw tons of destruction from that storm in my neighborhood. Both neighbors next to me had huge trees fall and smash property - one on their house, and one on their fence and deck. I am extremely luckily one of those huge ass trees didn't tilt this way and land on my house. There's a small forest behind us with trees tall enough to hit the house. The forest is beyond my property so I'm not sure if I'm allowed to have those chopped down to avoid future issues, I will find out. Man, that would piss me off. I'd be out there mid-tornado arguing with the tree on my roof, pointing at it and sticking out my lats. I thought about chopping down those trees myself but I'm 99% certain I would somehow manage to accidentally drop them onto my own house. Hold my chainsaw, I'm goin' in!

Additionally, since this week has been so wonderful already , I just had to spend $1500 to fix my truck. Dropped it off thinking ok this mysterious noise will be like $100, not a huge deal. No, a huge deal ensued. Got her back today, my magnificent beast of a fire engine red truck, and we shall continue driving through the park, and hauling lumber, and driving through snowstorms, and picking up a year's supply of toilet paper at Costco.

Holy Ham is right, that's some major chump change. Glad you escaped your neighbor's fate, but I can definitely wish that they had escaped their fate too.

I admire you for running in the cold and dark, but I don't envy you for it. Good run, though.

[thehobbes]

Holy Ham is right, that's some major chump change. Glad you escaped your neighbor's fate, but I can definitely wish that they had escaped their fate too.

Yeah between the truck and my plumbing issue it's been an expensive month. If I also would've had to pay to get a tree removed from my house I think I would just say forget it and go live in the forest. Neighbors have had tree people and tree trucks over here a couple days to deal with all of that. :/

I admire you for running in the cold and dark, but I don't envy you for it. Good run, though.

Thank you, and I very much enjoy it. Especially when it's cold, and dark, and rainy, and snowy because not many other people want to do it, but you're out there like a badass tearing it up.

[thehobbes]

BACK/BICEPS

SUPPS:
PRE: Con-Cret PRE 1 scoop
INTRA: none
POST: ON Protein 2 scoops

LOCATION: LTF
BW: 161

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 5
bw x 5
*total of 44 YEAHHHH!

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

HS Row:
1pps x 10
2pps x 10
2.5pps x 6
105lb ps x 8
2pps x 10

Lat Pulldown:
100x10
115x9
130x8
145x5
145x4

Cybex Low Cable Row:
block 8 x 10
block 8 x 9
block 7 x 11

Face Pulls:
42.5 x 18
50 x 13
57.5 x 10
57.5 x 9

BICEPS:
DB Curls:
35s x 11
30s x 13
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


Strong day today, I busted out pull ups with the fury of 1,000 burning suns! Big news today guys. First, ANIMAL has two new military shirts coming out tomorrow HNNGGG!!! One is olive with a tan logo and one is tan with a green logo, they're SWEET! Part of their sales goes to a military charity as well. 10/10 shirts, the best fitting most comfortable shirts I've ever owned, and man do I love military gear, gonna grab those up tomorrow.

And more big news, srs... I signed up for a 5k race which is taking place next Sunday. Aw yeah, gonna rampage it with my big, meaty glutes! It is being held in the metroparks where I run every time. There are signs up saying part of the park will be closed off for the 5k and half marathon on Nov 19th and I was like heyyyy, I wanna do that! So yep, I'm registered, gonna pick up my race packet next week, and am planning out a few more training runs leading up to that time. I would be really happy with anything under 35 minutes for it. Looks like it'll be 30ish degrees and probably snowing too, mwah ha ha!

I was also looking up some other competitions in my city. The boxing club has a bench and run in the summer that looks interesting. You rep out 70% body weight on bench press to take time off your 5k (I remember Mom2Sethc talking about those). My running pace is REALLY slow lulz but they only want me to bp like 115lbs for reps, holy ham how easy is that! The max allowed is 30 reps. I can hit 135 for 17 so I could get damn close to 115 for 30. So yes, it looks like some training plans are in my future.

[loggerboots]

Nice! If you haven't run a 5K, you'll be hooked. It's a great scene, you'll like it I'm sure. My favorite part was the post race refreshments!

You'll crush that lift and run thing. IIRC, you usually get points to offset your running time, so even if you're running time isn't competitive with the fastest runners, you'll probably reign them all in with your massive benching prowess. You could very well win!

[thehobbes]

Nice! If you haven't run a 5K, you'll be hooked. It's a great scene, you'll like it I'm sure. My favorite part was the post race refreshments!

Oh yeah, I saw online they have some good food planned for after. All runners also get a really sweet jacket as a souvenir. Seems like a really nice event, they put a lot into setting it up.

You'll crush that lift and run thing. IIRC, you usually get points to offset your running time, so even if you're running time isn't competitive with the fastest runners, you'll probably reign them all in with your massive benching prowess. You could very well win!

MWAH HA HA HA HA!!! I could probably get my 5k time to 28 or 29 minutes by summer, maybe. Certainly not fast but yeah I'll clean up on the bp thing taking time off.

[thehobbes]

RUN

CARDIO:
Running:
Distance: 3.5 miles
Time: 38:53
Avg HR: 149
Peak HR: 162
*22 degrees and snowing


Winter has arrived, I had to wear three shirts and gloves. (Two gloves btw, although that'd be badass to have a third hand so when I'm doing stuff I can also hold my drink.) It's supposed to get slightly warmer next week. I might sneak outside and at least put the Xmas lights up on my house. I won't turn them on yet, just hang em up.

[ms_mac]

Good job on the running.....I am in awe of anyone who runs in ****ty weather! Glad I have a treadmill at home.

[thehobbes]

Good job on the running.....I am in awe of anyone who runs in ****ty weather! Glad I have a treadmill at home.

Thanks Ms Mac! I have never tried a treadmill.

[thehobbes]

CHEST/TRI

SUPPS:
PRE: Con-Cret PRE 1 scoop
INTRA: none
POST: ON Protein 1.5 scoops

LOCATION: Home gym
BW: 162

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

CHEST:
Bench Press:
45x15
75x12
105x10
135x3
155x2
170x1
*wrist wraps
180x1
185x1
190x1 vid
170x4
170x3
160x6
*remove wraps
145x12
115x22 vid

growl of rage and perseverance to get that one


this is more tiring that running the 5k itself lol



Incline Bench Press:
45x10
95x10
135x7
145x4

TRI:
CGBP:
*wrist wraps
95x10
135x8
150x4

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 rolling 10min
-Foam Rolling with Spike on wall 5min


Solid bench press day, singles moved pretty well. 190 was a little slow going but I got it up there. I wanted to see how many reps I could hit at 115 (70% body weight, what I would need to get in the bench and run comp.) Man that is wayyyy harder than I thought it would be! I'll practice at it. You can max out at 30 reps and I thought I'd be closer to 30. It doesn't start to feel "heavy" just oddly tiring I guess.

And I did bp day today since I had to work on Saturday which will be a regular thing until Christmas. Workout days will probably be in a weird order of whenever I can fit them in.

[thehobbes]

BACK/BICEPS

SUPPS:
PRE: Con-Cret 1 scoop
INTRA: none
POST: ON Protein 2 scoops

LOCATION: LTF
BW: 162

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

BACK:
Pull Ups:
bw x 10
bw x 9
bw x 7
bw x 5
bw x 5
bw x 5
*total of 41

DB Rows:
60s x 10
75s x 7
75s x 6
75s x 6
70s x 8

HS Row:
1pps x 10
2pps x 10
2.5pps x 6
105lb ps x 8
2pps x 10

Cybex Low Cable Rows:
block 8 x 12
block 8 x 11
block 7 x 12

Face Pulls:
42.5 x 20
50 x 16
57.5 x 11
57.5 x 10

Lat Pulldown:
100x10
115x8
130x8
140x5
120x8

BICEPS:
DB Curls:
35s x 10
30s x 15
30s x 12

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


Strong day all around, blasted db rows with the 75s repeatedly. I usually do a wt in between 60s and 75s but everything was in use so I just went for it. Got to 40+ pull ups in only 6 sets instead of 7, that's always a big plus. Had to do lat pulls almost last because there was apparently a lat pull party going on with every person in the gym waiting to use it.

~The Life and Times of Hamm~
Over the weekend I re-did my ACA health insurance. (Own a small business so yes I'm forced to do the ACA crap.) It took FOUR HOURS. I've had Anthem for many years but in 2018 they no longer offer ACA insurance for Ohio, so I had to pick a new company. Seemed simple, you type in doctors you use, your dentist, and any medications you need and it's supposed to show you all the plans that cover that stuff so you can choose. So my thing came up with "Zero plan matches for Hammie Hammicus." Ok, so of the available choices only one company covers my main doc, a different one covers a specialist doc I see, nobody covers my dentist, and nearly nobody covers my one medication.

So I had to start taking notes and drawing maps like I'm Hammie CSI solving a murder case. I started cutting stuff out, like ok, I guess I can just pay the dentist cash since that's not extremely expensive, and well I can only choose between one of my two docs, who do I see more times in a year? And I can use that ghetto fabulous Good RX discount card for my meds. Eventually I found a plan that covered my general doctor AND the generic of my meds. Decided to get rid of my specialist so I'll have to get somebody else for that. I'm not going to let the current guy know and I'll try to get a little stockpile of the prescription in December, sigh, since it'll probably take me months to get in with a new guy. And I did solve the dentist problem - you can buy a dental policy from a second company (only one company covered him) so you basically have two insurance companies.

Ok, so I can go to one of my docs and dentist, get my RX covered, gotta replace one doc, oh and I'm not allowed to go to the local Urgent Care anymore because this dumbass insurance company doesn't cover it. And I have to avoid most hospitals and ERs around here because those aren't covered either. Cool, I'll just pin a note to my shirt for the paramedics with a map to the hospital 45min away in case anything ever happens. And farking $6,400 deductible was the best I could get.

BRB moving to Australia, UK, or Canada where they have their chit together.

[thehobbes]

SHOULDERS/RUN

SUPPS:
PRE: Con-Cret PRE 1 scoop
INTRA: none
POST: ON Protein 2 scoops

LOCATION: Home gym
BW: 161

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

SHOULDERS:
Push Press:
*wrist wraps
65x8
95x6
105x4
115x1
115x1

DB Shoulder Press:
35s x 14
40s x 9
45s x 5
35s x 11

DB Incline Press:
45s x 10
50s x 10
55s x 10

Incline BB Bench Press:
45x10
95x10
135x6
145x4 vid




CARDIO:
Running
Distance: 2.5 miles
Time: 25:50
Avg HR: 152
Peak HR: 161
*36 degrees and windy

OTHER PREHAB:
-Stretching 30min


BOOM - big day with lifting and running! Whoa, Fitbit says 21k steps and 3600 calories so far, jeez Ham, sit down! I ran in the area of the 5k course today too. Almost had to fight some geese but they backed off probably because of my wild gazelle status happening out there. Temperatures are not too bad right now, around 40 during the day, and of course on race day it drops into the 20s, BRING IT!

[TM79]

Great job lately! 21K steps!?!? I downloaded the step counter app for my iPhone recently and don't think I've eclipsed 15K steps in a day. You're walking a ton! I'm admiring the winter running. That is truly inspiring! Sorry to hear about the healthcare woes, but I wouldn't go comparing us to other countries so fast. Usually, that is like comparing apples and oranges.

[ElrondHubbard]

Great job lately! 21K steps!?!? I downloaded the step counter app for my iPhone recently and don't think I've eclipsed 15K steps in a day. You're walking a ton! I'm admiring the winter running. That is truly inspiring! Sorry to hear about the healthcare woes, but I wouldn't go comparing us to other countries so fast. Usually, that is like comparing apples and oranges.

Oranges are better.

[ElrondHubbard]

SHOULDERS/RUN

SUPPS:
PRE: Con-Cret PRE 1 scoop
INTRA: none
POST: ON Protein 2 scoops

LOCATION: Home gym
BW: 161

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

SHOULDERS:
Push Press:
*wrist wraps
65x8
95x6
105x4
115x1
115x1

DB Shoulder Press:
35s x 14
40s x 9
45s x 5
35s x 11

DB Incline Press:
45s x 10
50s x 10
55s x 10

Incline BB Bench Press:
45x10
95x10
135x6
145x4 vid




CARDIO:
Running
Distance: 2.5 miles
Time: 25:50
Avg HR: 152
Peak HR: 161
*36 degrees and windy

OTHER PREHAB:
-Stretching 30min


BOOM - big day with lifting and running! Whoa, Fitbit says 21k steps and 3600 calories so far, jeez Ham, sit down! I ran in the area of the 5k course today too. Almost had to fight some geese but they backed off probably because of my wild gazelle status happening out there. Temperatures are not too bad right now, around 40 during the day, and of course on race day it drops into the 20s, BRING IT!

3600 calories is a huge burn! I hope your recharge is tasty! I'm always impressed by the way you combine the dumbbells and the barbells to make a complete workout. BRING IT!

[thehobbes]

Great job lately! 21K steps!?!? I downloaded the step counter app for my iPhone recently and don't think I've eclipsed 15K steps in a day. You're walking a ton! I'm admiring the winter running. That is truly inspiring! Sorry to hear about the healthcare woes, but I wouldn't go comparing us to other countries so fast. Usually, that is like comparing apples and oranges.

Thanks! Oh man I get so many freaking steps sometimes, not even on purpose. I really try to limit it. I've had days at work where I didn't even lift or run after but hit 30k steps. I know, I know, my angus is just never recovered from these insurance payments that cost half as much as a mortgage. :'(

Oranges are better.

highfive.jpg

3600 calories is a huge burn! I hope your recharge is tasty! I'm always impressed by the way you combine the dumbbells and the barbells to make a complete workout. BRING IT!

Lots of pasta and oatmeal was eaten! Oh yeah I like some good variety to thoroughly kick my own ass.


Workout coming up...

[thehobbes]

DL/SQUATS

SUPPS:
PRE: Con-Cret PRE 1 scoop
INTRA: none
POST: ON Protein 2 scoops

LOCATION: Home gym
BW: 161

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

BACK:
DL:
135x8
185x5
*Versa Grips
225x3
*belt
250x3
275x1
285x1
295x1

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

OTHER PREHAB:
-Stretching 15min


Decent lower body day, didn't go HAM just went BACON. Very busy weekend and next week coming up. Working Saturday and picking up my race packet, Sunday is the race, gotta fit bench press day in there somewhere. My parents are coming over for Thanksgiving, not even sure yet what I'm doing for food. Probably will cheat and order a Boston Market feast to pick up heehee. And Friday is my holiday tradition going to the Petsmart sale to buy supplies to donate to the local animal shelter. I'm also planning on some online shopping. I've had my eye on a couple sweet running jackets, and am looking for some deals on supplements. And if I get REALLY wild and crazy I'll hang up my Xmas lights and tree next weekend.

[TM79]

DL/SQUATS

SUPPS:
PRE: Con-Cret PRE 1 scoop
INTRA: none
POST: ON Protein 2 scoops

LOCATION: Home gym
BW: 161

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

BACK:
DL:
135x8
185x5
*Versa Grips
225x3
*belt
250x3
275x1
285x1
295x1

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

OTHER PREHAB:
-Stretching 15min


Decent lower body day, didn't go HAM just went BACON. Very busy weekend and next week coming up. Working Saturday and picking up my race packet, Sunday is the race, gotta fit bench press day in there somewhere. My parents are coming over for Thanksgiving, not even sure yet what I'm doing for food. Probably will cheat and order a Boston Market feast to pick up heehee. And Friday is my holiday tradition going to the Petsmart sale to buy supplies to donate to the local animal shelter. I'm also planning on some online shopping. I've had my eye on a couple sweet running jackets, and am looking for some deals on supplements. And if I get REALLY wild and crazy I'll hang up my Xmas lights and tree next weekend.

That's just bacon? Well, let me call my wife and tell her I want bacon for Thanksgiving, not Ham. Strong sets on this one! I mean, my back is hurting just reading it so I'm calling it strong. Great work and go ahead and hang those Christmas lights. I really want to this weekend but haven't been let out of the gate until "after Thanksgiving."

[ElrondHubbard]

Decent lower body day, didn't go HAM just went BACON. Very busy weekend and next week coming up. Working Saturday and picking up my race packet, Sunday is the race, gotta fit bench press day in there somewhere. My parents are coming over for Thanksgiving, not even sure yet what I'm doing for food. Probably will cheat and order a Boston Market feast to pick up heehee. And Friday is my holiday tradition going to the Petsmart sale to buy supplies to donate to the local animal shelter. I'm also planning on some online shopping. I've had my eye on a couple sweet running jackets, and am looking for some deals on supplements. And if I get REALLY wild and crazy I'll hang up my Xmas lights and tree next weekend.

5K on Sunday? That's almost like a sprint for you! You'll be finished while half the crowd is still milling about the starting line.

Don't know about that Xmas tree next weekend though. It's still officially November. There's a special place in hell reserved for those who put up Christmas Decorations before November is finished.

Although I don't think it's the same special place in hell as the one Ivanka was talking about.

[thehobbes]

That's just bacon? Well, let me call my wife and tell her I want bacon for Thanksgiving, not Ham. Strong sets on this one! I mean, my back is hurting just reading it so I'm calling it strong. Great work and go ahead and hang those Christmas lights. I really want to this weekend but haven't been let out of the gate until "after Thanksgiving."

LMAO! Yeah under 300 on DL is just bacon for me. As I'm complaining and cursing my whole way through the Xmas light process I'll think of you buddy. T-rex arms of prosperity, can't reach chit.

5K on Sunday? That's almost like a sprint for you! You'll be finished while half the crowd is still milling about the starting line.

Heehee! I looked at past race results and I am nowhere near the slowest runner so that's comforting.

Don't know about that Xmas tree next weekend though. It's still officially November. There's a special place in hell reserved for those who put up Christmas Decorations before November is finished.

Although I don't think it's the same special place in hell as the one Ivanka was talking about.

Oh but I LOVE sitting in the sauna.


Run coming up...

[thehobbes]

RUN

CARDIO:
Running:
Distance: 2.00 miles
Time: 20:08
Avg HR: 149
Peak HR: 163
*38 degrees and sunny


I did a nice short run on the race course. I had a strong sprint (sprint-ish, sprint for me) the last quarter mile, and at one point I had to hurdle a goose. The race organizers already set up a herd of porta-johns at the park so that makes my heart smile.

[raynerd]

Awesome squat and deads Hammy! Best of luck in the race!! Run fast like gazelle!

[thehobbes]

Awesome squat and deads Hammy! Best of luck in the race!! Run fast like gazelle!

Thanks! I was such a wild gazelle, you'll probably see me in a Nike ad now. Or a Dunkin Donuts ad.

[thehobbes]

FALL CLASSIC 5K RUN

CARDIO:
Running:
Distance: 3.1 miles
Time: 31:25
Avg HR: 157
Peak HR: 168
*37 degrees and freezing rain/sleeting


The race went very well, especially considering the tough weather conditions. It was just plain wet and cold and I was getting pelted in the face with snow most of the race lol. My goal was under 35minutes and I beat that easily. I did start too far back behind the starting line. I didn't want to be mixed in with the "fast" people and in everybody's way, it turns out I was faster than half of the participants so yeah I need to not be all the way in the back. First mile was very slow due to having to pass and dodge a crapload of people and not really running in a straight line. I sped it up for the last bit for a strong finish of gazelle speed and am awaiting the race website to update with a 10sec vid of each runner's finish. I picture mine being so majestic but I probably actually look like I'm dying, because running is hard man.

Overall I placed 169th out of 311, and 81st of 178 female runners. I think I beat most (ok some) of the little kids. Oooo and everybody got a sweet race jacket, that thing is going to come in handy on days I'm running in the rain. Hmmm... should've brought that with me to the race now that I think about it. I had a hoodie and sweatpants for before/after the race that got soaked pretty quick.

It was a ton of fun and I would love to do more of these! I'm already looking into spring/summer races for 2018. Looks like there's really nothing in the dead of winter, probably because it's like -10 degrees here. I'll stick to the trails and train on my own through the winter.

[thehobbes]

CHEST/TRI

SUPPS:
PRE: Con-Cret 1/2 scoop
INTRA: none
POST: ON Protein 2 scoops

LOCATION: Home gym
BW: 161

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
180x1
185x1
185x1
170x4
170x3
160x7
*remove wraps
145x11

Bench Press with BLUE SLINGSHOT:
*wrist wraps
175x6
190x5
200x3

TRI:
CGBP:
*wrist wraps
95x10
135x8
155x4

Bench Press AMRAP 70% bw:
115x21

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 glute rolling 10min
-Foam Rolling with Spike on wall 5min


Solid pressing today - 185 moved nicely and I went pretty heavy on the Slingshot work. I'm still practicing the 70% body weight bench thing, gonna throw that in there once or twice a week to get better at it. Man that was harrrrrd to do after 19 sets of various different bench presses!

I finished the last of my pre workout powder today. I'm waiting for Black Friday so I can catch some supps on sale. For the rest of the week I'll have to dig up some sample packets of pwo, they're hidden in kitchen drawers like little treasures planted by some jacked Keebler Elves.

Also got my ANIMAL military tees in the mail - epic shirts man. They have been through the wash and are now part of my ANIMAL shirt team. Whoa, I just counted and I have 14 now! Not sure if hobby or addiction. I love those shirts so much though. <3

[thehobbes]

DL/SQUATS/RUN

SUPPS:
PRE: Champion Amino Shooter 1 scoop
INTRA: none
POST: ON Protein 1 scoop

LOCATION: Home gym
BW: 162

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

BACK:
DL:
135x8
185x5
*Versa Grips
225x3
*belt
250x2
275x1
290x1

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




CARDIO:
Running
Distance: 3.1 miles
Time: 32:16
Avg HR: 150
Peak HR: 159
*45 degrees and sunny

OTHER PREHAB:
-Stretching 30min


Big workout day with deadlift, squats, AND running - oh my! Didn't go extremely heavy on anything today. Squats moved smoothly.

And the vids and photos from the race were posted! Here is me crossing the finish like a wild gazelle and also smokin' past that little kid next to me. (I was actually like 20 seconds faster on my time, chip time was 31:25, started wayyy back behind the start line.) Anyways I like that pic a lot and want to use it for my Xmas cards and driver license. Shoulders looking thick AF and looking solid all around.