Ham's Powerlifting Log of Peace and Prosperity

[raynerd]

Strong shoulder day Hammy, made those 60's pay!!
Hope that toe begins to resemble a toe again you

[thehobbes]

Strong shoulder day Hammy, made those 60's pay!!
Hope that toe begins to resemble a toe again you

Those 60s were begging for mercy! Heehee, toe's still looking pretty rough.


Run coming up...

[thehobbes]

RUN

CARDIO:
Running:
Distance: 2.5 miles
Time: 27:45
Avg HR: 141
Peak HR: 156


Jeez it's warm out today... 21 degrees. Roads are lot clearer to run on now but still a little slushy.

[ElrondHubbard]

RUN

CARDIO:
Running:
Distance: 2.5 miles
Time: 27:45
Avg HR: 141
Peak HR: 156


Jeez it's warm out today... 21 degrees. Roads are lot clearer to run on now but still a little slushy.

I strongly suspect that this thread is where my cold came from. Brrr!

[thehobbes]

I strongly suspect that this thread is where my cold came from. Brrr!

LOL! Hey, you better not sneeze in here!!

[thehobbes]

BACK/BICEPS

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

LOCATION: LTF
BW: 163

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

BACK:
Pull Ups:
bw x 8
bw x 7
bw x 6
bw x 5
bw x 5
bw x 5
bw x 4
*total of 40

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

HS Row:
1pps x 10
2pps x 9
100lb ps x 7
100lb ps x 6
2pps x 9

Lat Pulldown:
100x10
115x8
130x7
140x5
130x7

Face Pulls:
42.5 x 17
50 x 12
57.5 x 10
50 x 12

BICEPS:
DB Curls:
35s x 9
30s x 11
25s x 15

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


Rows were strong. Holy crap there are a lot of people in the gym this month.

[raynerd]

Back got crushed hard! Excellent session Hammy! No resolutioners in my basement yet....keeping the deadbolt on tight!

[TM79]

Wow, I think you worked out just about every day since I started slacking off in here! Great numbers during your sessions and that sounds like a death-defying ride home in the ice storm. That is what we get most of the time when they say "snow" so it is especially dangerous for us non-seasoned winter drivers. Glad you made it home and doesn't it feel incredible to crush some fast food? I don't do it very often now, but when I do it is like heaven in mouth... Glad you finally got to run too. This winter has really humbled me. The cold seems to be my weakness. I'll run in 40 degree sunshine on dry roads or maybe 30 something, but no way on God's green earth am I running in 20 something in snow. Thanks for making me look like a wuss all winter.

[thehobbes]

Back got crushed hard! Excellent session Hammy! No resolutioners in my basement yet....keeping the deadbolt on tight!

Thanks Shawn! Heehee those pesky resolutioners BETTER stay outta your basement!

Wow, I think you worked out just about every day since I started slacking off in here!

When I go, I go HAM.

Great numbers during your sessions and that sounds like a death-defying ride home in the ice storm. That is what we get most of the time when they say "snow" so it is especially dangerous for us non-seasoned winter drivers. Glad you made it home and doesn't it feel incredible to crush some fast food? I don't do it very often now, but when I do it is like heaven in mouth...

LMFAO

Glad you finally got to run too. This winter has really humbled me. The cold seems to be my weakness. I'll run in 40 degree sunshine on dry roads or maybe 30 something, but no way on God's green earth am I running in 20 something in snow. Thanks for making me look like a wuss all winter.

I've always been amazed how cold bothers so many people. I toss on an extra long sleeved t-shirt and I'm fine. BRB running like a majestic warrior through the neighborhood while people penguin waddle outside to get the mail in 3 winter coats. It's my goal to make everyone look like a wuss.


Run coming up...

[thehobbes]

RUN

CARDIO:
Running:
Distance: 3.1 miles
Time: 33:45
Avg HR: 145
Peak HR: 151
*37 degrees, some ice/snow


This is the first time I've run at the park in a couple weeks. The paths are somewhat clear, but there are spots with a lot of ice and snow so you have to be careful. The running paths were empty except for one other runner. It's going to be in the 40s this weekend, looking for a really clear Sunday run!

[thehobbes]

CHEST/TRI

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

LOCATION: Home gym
BW: 163

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

CHEST:
Bench Press:
45x12
95x10
135x5
155x3
170x1
*wrist wraps
175x1
180x1
180x1
160x6 vid
160x6
*remove wraps
150x10
115x20 vid
115x20
115x18



major progress!



Incline Bench Press:
45x10
95x10
115x9
135x5

TRI:
CGBP:
*wrist wraps
95x10
135x7
155x4

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

External Band Rotations:
RED x 18
RED x 18

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


BOOM - excellent bench day with a lot of endurance progress. Singles went smooth and the 160s and 150 set were more reps than usual. Instant progress on the 115 AMRAP sets. I started counting the reps different in my head, counting 10 at a time mentally instead of trying to go 1-30 which seems so long. Was hitting only 16 reps last time, now I'm at 20, very nice progress indeed.

My old Fitbit died mid-workout today. Luckily I had a new Charge2 ready to go that I bought a couple months ago in preparation of this. Pretty smooth transition although today's stats are all messed up. I lost my workout stats and and about 8k steps for today lol. Oh well, the new one is really nice and has a lot of extra features. I'm going to enjoy making this one beg for mercy until it up and dies from my fitness rampage. Still my only complaint is it doesn't have GPS so I have to do Garmin or Strava to get really accurate mileage for running. Strava is pissing me off because it doesn't go to 1/100ths of a mile and my Garmin is having a battery charging issue. And there are guys in Kenya doing marathon training and they have no shoes, so I suppose I can power through, LMAO.

[thehobbes]

RUN

CARDIO:
Running:
Distance: 3.1 miles
Time: 31:42
Avg HR: 149
Peak HR: 158
*41 degrees and rainy


Awesome running weather finally! Went to the park and ran on the exercise path - still some ice but it's getting much better. Kept a pretty good pace since I wasn't trudging through inches of snow.

And today is official Sunday weigh in day... 161 today.

Jan 7th 165
Jan 14th 163
Jan 21st 161

Been keeping calories at 2500 calories a day, hitting at least 100g protein, and hitting up a crapton of fruit/veggies every day.

[TM79]

Do you work out every day? Great job in here Ham! Glad to hear that the brutal cold has let up for you too and I see you're getting your running in. Great times, especially for the conditions. Great numbers on bench as well. Keep it up and enjoy that summer weather!

[thehobbes]

Do you work out every day? Great job in here Ham! Glad to hear that the brutal cold has let up for you too and I see you're getting your running in. Great times, especially for the conditions. Great numbers on bench as well. Keep it up and enjoy that summer weather!

If you count running as a workout then yeah, usually. I count it as a separate thing haha. Thanks Trent!


Workout coming up...

[thehobbes]

DL/SQUATS

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

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
270x1
280x1
290x1

LEGS:
Squats:
45x10
95x7
135x5
165x3
*belt
200x3
225x2
235x1

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


DL went really well, this was revenge for last week when I missed on 280. RARRWWW - FEEL MY GLAZE!!!

Oh man, my toaster oven I got for Xmas is excellent - I'm making epic ham sammiches in there.

[ElrondHubbard]

If you count running as a workout then yeah, usually. I count it as a separate thing haha. Thanks Trent!


Workout coming up...

I think running would count, especially the way you integrate it with the lifting. Muscles of pure iron, I think.

And I should know, because I've already experienced the rust.

[thehobbes]

I think running would count, especially the way you integrate it with the lifting. Muscles of pure iron, I think.

And I should know, because I've already experienced the rust.

Yeah I guess so. I kinda think of it like this:

Lifting = workout
Running = exercise
Mowing grass = oh c'mon fitbit, don't count that as a thing, you're being ridiculous!

[thehobbes]

RUN

CARDIO:
Running:
Distance: 4.00 miles
Time: 42:49
Avg HR: 148
Peak HR: 155
*41 degrees and raining


This was the nicest weather I've seen in months, really! LMAO that's pretty sad. It felt so easy not having to penguin stomp over ice and snow so I did a longer run than usual, felt great! It's such a luxury to not feel like you're getting frostbite on your nipples when you go for a run.

My new Fitbit has this Cardio Fitness score thing. It goes by age, gender, weight, heart rate, and running if you go out for at least 10 minutes. It's not very scientific but I'm trying to beat my current score of 39. There are six cardio levels and I'm in the fourth of "Good", very underwhelming. I want to bump my score up two more points and get into the "Very Good" category. And when I do oh you people will hear all about it in here.

[thehobbes]

SHOULDERS

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

LOCATION: Home gym
BW: 161

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

SHOULDERS:
Push Press:
*wrist wraps
65x8
95x5
110x2
115x1
115x1

DB Shoulder Press:
35s x 13
40s x 9
45s x 5
40s x 8

DB Incline Press:
40s x 10
50s x 10
55s x 9
60s x 7

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

Bench Press AMRAP 70% bw practice:
115x20
115x18
115x12
these never feel easier lmao

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

OTHER PREHAB:
-Stretching 30min


Shoulders have been sufficiently rampaged! Very happy to get the 60s dbs again on incline. The AMRAP bp at the end is pure evil... I love it.

The weather went back to crap, got a combo of snow and freezing slush rain. :/ Friday is going to go up to 52!!! I don't care if I have to do it in the dark at 9pm, I'm getting a run in on that day, in shorts and a tank top.

[raynerd]

Sweet revenge on deads Hammy and the shoulders were properly punished!! Awesome work!

[thehobbes]

Sweet revenge on deads Hammy and the shoulders were properly punished!! Awesome work!

Thanks bro-ham!

[thehobbes]

BACK/BICEPS

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

LOCATION: LTF
BW: 161

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
65s x 9

HS Row:
1pps x 10
2pps x 8
2pps x 8
2pps x 8
1.5pps x 11

Lat Pulldown:
100x10
115x9
130x7
145x4
120x8

Cybex Low Cable Rows:
block 8 x 10
block 8 x 9
block 7 x 12

Face Pulls:
42.5 x 18
50 x 13
57.5 x 9
50 x 12

BICEPS:
DB Curls:
35s x 9
30s x 10
25s x 15

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


On this day rows were rowed and biceps were bicep-ed! DB rows were strong. Going really light on Hammer Strength row lately.

Everyone around me is sick right now. I'm eating a bunch of vitamin C Airbourne caps as a preemptive strike. These flu people need to get herded into Canada until this thing is over. And yes I DID get my flu shot in September. Got the flu in October so I am 50% convinced they injected me with water, srs. Can I get multiple flu shots? Will that help more? Gimme like 7 shots and we'll see if that works. Or was that what happened to Spiderman? Hmmm...

[ElrondHubbard]

If you want 7 bouts with the flu, go for it!

In the meantime, I'm visualizing those lifts and it exhausts me. Not a wimpy set in the bunch.

[thehobbes]

If you want 7 bouts with the flu, go for it!

Lol no, I want zero!!

In the meantime, I'm visualizing those lifts and it exhausts me. Not a wimpy set in the bunch.

Jacked, stacked, and ready to attack dem weights.

[thehobbes]

RUN

CARDIO:
Running:
Distance: 3.1 miles
Time: 32:19
Avg HR: 146
Peak HR: 152
*53 degrees and sunny


Excellent run, wore minimal clothes!

[thehobbes]

CHEST/TRI

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

LOCATION: Home gym
BW: 161

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

CHEST:
Bench Press:
45x15
95x12
135x5
155x3
170x1
*wrist wraps
175x1
180x1
175x1
160x6
160x6
*remove wraps
150x9

Bench Press with BLUE SLINGSHOT:
*wrist wraps
175x6
185x5
190x3

AMRAP BP 70% bw practice:
115x21 wahoo, up a rep!
115x19
105x22 wanted to test this to see if this wt was noticeably different, it is slightly

TRI:
CGBP:
*wrist wraps
95x10
135x6
155x3

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


Successful training day, getting better at the higher rep sets a little at a time. Tested 105lb on the AMRAP as that would be the competition wt once I can cut down to 152. It's slightly easier, could probably get around 25 fresh at that wt if you take out the 20 other bp sets I did before lulz. I'll keep practicing with 115 just to get extra good at the concept. 30 straight reps is gonna be a freaking marathon.

[raynerd]

Big benching Hammy, strong intensity work, overload with the SS then high rep AMRAP work. Chest and tris were properly destroyed!

[thehobbes]

Big benching Hammy, strong intensity work, overload with the SS then high rep AMRAP work. Chest and tris were properly destroyed!

Chest and tris are barkin' today!

[thehobbes]

RUN

CARDIO:
Running:
Distance: 4.00 miles
Time: 41:55
Avg HR: 149
Peak HR: 156
*45 degrees and sunny!


Great run, got to wear minimal clothing again and kept a very good pace on a long run. It felt pretty easy. I'd like to run further but figure I better work up to that slowly. There's a 10k (6.2 miles) coming up in April that I'm thinking about doing. The furthest I've ever run in my life without stopping was 15 miles, several years ago, was easier physically than I expected, just a little boring. There's not much reason for me to get into those distances while I'm heavy into lifting, but I think I could swing a 10k pretty easy.

The weather is going to suck for a couple days so no running until Wed at the earliest. The forecast Mon/Tues is basically ICE, ugh. It's almost February, and March is kinda like Spring, right? Please tell me March will at least be in the 40s so the entire city isn't a frozen death hockey rink lol.

Almost forgot, OFFICIAL WEIGH IN SPIRAL SLICED CUT SUNDAY...

Last week 161, today down to 159. Cut is going extremely well.

[TM79]

Great looking workouts the last few sessions and doing great on the cut! A couple of monster upper body sessions! You must have been running with arms limp, just hanging from your sides. Glad to hear that the weather has warmed up some there as well. You once ran 15 miles without stopping? I might be able to do that tumbling down the side of a 15 mile high mountain. I'm thinking of working up to a 15K in the next few weeks but am not sure if it will happen. As you mentioned, everyone has the Ebola right now so it's pretty dicey to set lofty conditioning goals.