Ham's Powerlifting Log of Peace and Prosperity

[thehobbes]

BACK AND BICEPS

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

LOCATION: LTF
BW: 153

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

BACK:
Pull Ups:
bw x 12
bw x 10
bw x 9
bw x 7
bw x 6
bw x 5
bw x 5
*total of 54

DB Rows:
60s x 10
70s x 10
80s x 8 *Rep PR
80s x 7
80s x 6
80s x 5
70s x 10

HS Row:
1pps x 10
2pps x 10
2.5pps x 9
3pps x 6
2.5pps x 10
2pps x 12

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

Face Pulls:
42.5 x 20
50 x 15
57.5 x 12
57.5 x 12

Seated Cable Rows:
100x12
120x10
120x10

BICEPS:
EZ Bar Curls:
55x25 *Rep PR
55x21
55x18

DB Curls:
35s x 17
35s x 14
40s x 8 *wt increase

OTHER PREHAB:
-Stretching 30min
-Hot tub 10min
-Pool time
-Sauna with rolling 15min


BOOM - ham everywhere! Murdering it everywhere, wts and reps increasing all over the place. Intended to do the last set of db curls with the 30s but there weren't any available so I attacked the 40s and curled those mo-fos with the fury of 1,000 angry suns lmao.

[thehobbes]

DL/SQUAT/RUN

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

LOCATION: Home gym
BW: 153

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

BACK:
DL:
135x8
185x5
*Versa Grips
225x4
*belt
250x3
275x1
290x1
300x1 smoooooth!
275x1
275x1

LEGS:
Squat:
45x12
95x10
135x7
165x5
*belt
195x3
210x3
225x3
225x2
225x2

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 3.00 miles
Time: 31:01
Avg HR: 141
Peak HR: 157
Elevation Gain: 225'
*26 and cloudy, very windy holy crap wtf

Post: Stretching 15min

OTHER PREHAB:
-Stretching 15min


Excellent lift day, bumping up DL a little bit each week and getting back to doing a fair amount of reps on squat at 2 plates. Weather is terrible right now, cold, snowy, windy. Oh man, I'm gonna continue to complain HARD all the way until Spring lmao.

[thehobbes]

AMRAP BP/SHOULDERS/TRI/RUN

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

LOCATION: Home gym
BW: 153

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

AMRAP BENCH PRESS:
45x15
75x10
105x31 *vid
107.5x21

there we go, now we're getting somewhere



SHOULDERS:
Military Press:
45x12
65x10
75x8
80x7 *rep increase
85x4 *wt increase
85x3
75x8
75x6
75x6

DB Shoulder Press:
35s x 12
40s x 7
45s x 4
45s x 4
40s x 6

Incline BB Bench Press:
45x10
95x10
115x7
135x4
135x4
135x4
125x5

TRI:
Tricep Rope Pushdowns:
35x13
35x12
35x12

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 3.00 miles
Time: 30:00
Avg HR: 149
Peak HR: 157
Elevation Gain: 86'
*41 and cloudy

Post: Stretching 15min

OTHER PREHAB:
-Stretching 15min


Excellent lifting day, already hitting extra reps on the amrap 105 and military press is increasing every week. Bulking season is in full force, RARRWWW!!

[thehobbes]

BACK/RUN

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

LOCATION: Home gym
BW: 153

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

BACK:
Bent Over BB Rows:
45x15
75x12
105x12
125x11
135x8
135x8
135x8
115x12

Superset Pull Ups/Chin Ups (body weight):
Pulls: 11, 8, 7, 6
Chins: 8, 7, 6, 5

Lat Pulldowns:
100x12
110x10
120x9
130x7
135x6
130x6
120x8

Seated Cable Row:
100x13
110x11
110x10
110x10

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 3.00 miles
Time: 31:07
Avg HR: 156
Peak HR: 174
Elevation Gain: 73'
*36 degrees and cloudy

Post: Stretching 15min

OTHER PREHAB:
-Stretching 15min


Extra Back work for the week, all numbers going up.

[ElrondHubbard]

Really, really good stuff, Hammy. The pullups are amazing, the AMRAP Bench made me grit my teeth! Everything else just makes me think of the kind of Amazon that would make Jeff Bezos quake in fear!

You really do need your own Netflix series, or something! "Tyrannosaurus Girl, no cape can hold her back!"

[alicat32]

Agree with EH. The AMRAP bench makes me grind my teeth! I thought I was going good on my AMRAP bench until I saw you grind them out. Go She-RA!!!!

[thehobbes]

Really, really good stuff, Hammy. The pullups are amazing, the AMRAP Bench made me grit my teeth! Everything else just makes me think of the kind of Amazon that would make Jeff Bezos quake in fear!

You really do need your own Netflix series, or something! "Tyrannosaurus Girl, no cape can hold her back!"

Thanks EH, AMRAP is pure pain mwah ha ha ha! Would be a ridiculous series - weight lifting, eating proteins, running, and fart jokes heehee.

Agree with EH. The AMRAP bench makes me grind my teeth! I thought I was going good on my AMRAP bench until I saw you grind them out. Go She-RA!!!!

Yep the AMRAP is designed to be tough, feel like I'm finally getting somewhere with it.

[thehobbes]

CHEST/TRI/RUN

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

LOCATION: Home gym
BW: 154

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

CHEST:
Bench Press:
45x15
95x10
135x7
155x4
170x3
*wrist wraps
180x1
185x1 vid, smoothest 185 I've ever done
190x1 vid
165x4
165x4
165x3
165x3
*remove wraps
155x6
145x10
135x16
80x41

aw fuk, it's ON now, all time max is 195, I'm coming to smash the fuk out of that and beyond



Incline BB Bench Press:
45x10
95x10
115x9
135x5
135x4
125x5

TRI:
Close Grip Bench Press:
95x13
115x9
125x6

Tri Rope Pushdowns:
35x14
35x13
35x13

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

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 4.00 miles
Time: 41:00
Avg HR: 145
Peak HR: 164
Elevation Gain: 248'
*29 degrees and cloudy

Post: Stretching 15min

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


Best bench press day I've ever had srs. Was not planning on going anywhere near max, maybe like 180. 180 went up like nothing and 185 felt weightless. 190 definitely felt heavy but I'm right where I need to be strength wise. Will keep hammering military press to bring up shoulder strength and work at heavy bench press singles. Maybe attempt a new bp max mid March, I'm right there, so close to rampaging 200. Overall this is the strongest I've been in my life and other times that have come close to this I weighed a lot more than I do today. When I last maxed at bp I think I weighed about 180 or high 170s. All jacked up and ready to go for this competition season! I'm not showing up just to compete, but to dominate, bwah ha ha!

Also the weather sucks. Snowed a lot today and I have my long run scheduled for tomorrow. Was going to hit up this huge ass hill at the park but if it's covered in snow/ice that's a no go. Not looking to break an ankle over that, urgh. C'mon Spring, where the hell are you?!

[HomeGymChains]

Congratulations on the great bench day!!!

[ElrondHubbard]

Dang, that is one intense session! You need to put up bleachers along your walls, Hammy, because you're gonna have cheering crowds pulling for you on those lifts!

(But don't take down the dinosaur poster!)

[thehobbes]

Congratulations on the great bench day!!!

Thanks!

Dang, that is one intense session! You need to put up bleachers along your walls, Hammy, because you're gonna have cheering crowds pulling for you on those lifts!

(But don't take down the dinosaur poster!)

Yeah I go HAM. I am the reason that pussy gyms like Planet Fitness exist, srs. Lunk alarm LOLOL.

[thehobbes]

LONG RUN

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 9.00 miles
Time: 1:37:08
Avg HR: 140
Peak HR: 157
Elevation Gain: 35'
*24 degrees and snowing, path covered in ice/snow

Post: Stretching 15min


Weather really sucks, everything is covered in ice and snow. Still knocked out 9 miles, did a really easy pace so I didn't wipe out on the ice. Next Monday is supposed to be a heat wave of 36... good enough.

[thehobbes]

BACK/BICEPS

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

LOCATION: LTF
BW: 152

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

BACK:
Pull Ups:
bw x 12
bw x 10
bw x 8
bw x 7
bw x 7
bw x 7
bw x 6
*total of 57

DB Row:
60s x 10
70s x 10
80s x 9 *Rep PR
85s x 6 *Wt PR
85s x 5
85s x 5
75s x 8

HS Row:
1pps x 10
2pps x 10
2.5pps x 10
3pps x 7
3pps x 6
3pps x 5
2.5pps x 10

Lat Pulldown:
100x10
115x9
130x8
145x6
145x5
130x7

Face Pulls:
42.5 x 20
52.5 x 16
57.5 x 13
57.5 x 12

Seated Cable Rows:
100x13
120x11
140x8 *wt increase

BICEPS:
EZ Bar Curls:
55x25
55x18
55x17

DB Curls:
35s x 17
40s x 9
40s x 8

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


Awesome back/bi day again, strong everywhere, weight and rep increases everywhere. By far the strongest I've ever been on back and biceps. I really thought for weigh in I'd be up to 155 or 156 by now but I'm 152ish, weird I thought with the weights flying up everywhere I'd be a lot heavier. I'm going HAM on this bulk now since I can apparently get away with it and not stray too far out of my weight class. Added in a secondary protein shake in the morning with another 48g protein. I'm hitting about 200g protein a day now, and trying to keep calories at 3500 minimum. Running wipes out a lot of my calories, especially when I run 9 or 10 miles in a day, so I gotta step it up. Getting big and meaty with this winter bulk - HAM HAM HAM! (And turkey, sammiches, holy chit been eating so many turkey sammiches.)

[thehobbes]

DL/SQUAT

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

LOCATION: Home gym
BW: 153

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

BACK:
DL:
135x8
*Versa Grips (forearm is fukked atm)
185x6
225x4
*belt
250x3
275x1
290x1
290x1
275x1
275x1

LEGS:
Squat:
45x10
95x10
135x7
165x4
*belt
195x3
210x3
225x3
225x2
225x2

OTHER PREHAB:
-Stretching 15min


Solid day, 290 felt pretty heavy on DL, trying to hit a bunch of heavier singles to get better used to it. Not bad on squats, want to hit a few more reps at 225 and then do some heavier singles after that. Small snowstorm this morning so everything ended up covered in snow/ice. It was supposed to melt later in the day and rain but it never did and everything just got icy, ugh no run today. :/

Forearm/elbow is being a whiny bitch again. It's fine on pressing movements but DL and anything back related is bothersome. I've been strapping it up and using Versa Grips whenever possible so it's not getting too beat up.

[ElrondHubbard]

I hope the elbow care works, Hammy. I know that's one nagging ache that can really drag you down. You're eating and lifting like a beast, and staying lean doing it. Nice that you can suck in that many calories and still keep your weight down. Of course, I'm sure half of that's going towards keeping you warm.

Stay warm, and stay off those roads in this weather! You don't need me to tell you that, but this really is the suckiest winter I remember in a long time.

[thehobbes]

I hope the elbow care works, Hammy. I know that's one nagging ache that can really drag you down. You're eating and lifting like a beast, and staying lean doing it. Nice that you can suck in that many calories and still keep your weight down. Of course, I'm sure half of that's going towards keeping you warm.

Elbow crops up in the winter every couple years, no big deal. Yeahhhhh I love to EAT! It's actually going to be 50 degrees this weekend, gonna wear a tank top and shorts lulz.

Stay warm, and stay off those roads in this weather! You don't need me to tell you that, but this really is the suckiest winter I remember in a long time.

It's been cold here all winter but we only had one really horrible snow storm. Hoping Spring appears soon!

[thehobbes]

AMRAP BP/SHOULDERS/TRI/RUN

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

LOCATION: Home gym
BW: 153

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

AMRAP BP:
45x15
75x10
105x30
107.5x22

SHOULDERS:
Military Press:
45x10
70x10
80x7
90x3 *wt increase
85x4 *rep increase
85x4
85x3
85x3
75x8
75x6

DB Shoulder Press:
35s x 12
40s x 8
45s x 5
45s x 5
40s x 7

Incline BB Bench Press:
45x10
95x10
115x9
135x5
145x3 *wt increase
145x3

TRI:
Tricep Rope Pushdowns:
35x14
35x12
35x12

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

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 4.00 miles
Time: 42:12
Avg HR: 148
Peak HR: 158
Elevation Gain: 247'
*38 and sunny

Post: Stretching 15min

OTHER PREHAB:
-Stretching 15min
-LAX/Spike rolling 10min
-Foam Rolling with Spike on wall 5min


BOOM - huge workout of death and destruction! Military press is improving every week. Hit goal on amrap bp again and even bumped up incline bench press.

[thehobbes]

BACK/BICEPS/RUN

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

LOCATION: Home gym
BW: 153

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

BACK:
Bent Over BB Rows:
45x12
95x12
115x12
125x10
135x9
135x8
135x8
115x15

Pull Ups/Chin Ups Superset (body weight):
Pulls: 11, 9, 8, 8
Chins: 8, 7, 7, 6

Lat Pulldown:
100x10
110x10
120x10
130x7
130x6
130x6
110x11

Seated Cable Row:
100x13
110x11
120x8
120x7
120x7

BICEPS:
DB Curls:
30s x 20
35s x 17
35s x 15

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 4.00 miles
Time: 40:52
Avg HR: 155
Peak HR: 173
Elevation Gain: 234'
*38 and sunny

Post: Stretching 15min

OTHER PREHAB:
-Stretching 15min


Lifts going up all over the place, even snuck in some bonus db curls.

[thehobbes]

CHEST/TRI/RUN

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

LOCATION: Home gym
BW: 152

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

CHEST:
Bench Press:
45x15
95x10
135x7
155x5
170x3
*wrist wraps
180x1
185x1 vid
185x1 vid
185x1 vid
165x5 *rep increase
165x4
165x4
165x3

Wow this bulk is going amazingly well, going ox mode baby!



Bench Press with BLUE SLINGSHOT:
*wrist wraps
175x5
185x4
185x4
most wt and reps I've done on these in a long time

AMRAP Bench Press:
155x7
135x16
80x41

TRI:
Close Grip Bench Press:
95x14 *rep increase
115x10 *rep increase
135x7 *wt increase
135x6

Tricep Rope Pushdowns:
35x15
40x11 *wt increase
40x11

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

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 3.00 miles
Time: 31:05
Avg HR: 144
Peak HR: 157
Elevation Gain: 116'
*36 degrees, windy, and snow/sleet :/

Post: Stretching 15min

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


Wow, strength is exploding especially on bench press! I thought last week was my best bp day, this tops it hitting 185 for three singles. I'm eating A TON of calories, seriously 3500 a day, and 200g protein. Today before lifting I already had 2,000 calories knocked out. It's surprising that I'm not gaining a lot of body weight, a little bit, but I expected to gain a couple lbs a week with how I've been attacking the food. I guess running 20 miles per week offsets that, maybe it's the huge protein amount that's upping my strength gains so much. 10/10 would suggest 200g protein per day. Trying to make the most of my day and have an extra protein shake early in the morning at work and bring oatmeal there too.

Run was hard, severe winds today, sitting here a little scared a tree is going to fall on my house. It was so windy this morning it was hard to breathe running into the wind. Got a long run scheduled for tomorrow, gonna be 28 degrees and windy again, ugh, not ideal, but if there's not a foot of snow in my way then that's an improvement I guess. Stupid winter, I'll really appreciate when I can walk around in shorts and not worry about the park being bombed with snow.

[thehobbes]

LONG RUN

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 10:00 miles
Time: 1:47:26
Avg HR: 142
Peak HR: 153
Elevation Gain: 44'

*28 degrees and sunny, park


Long run was long. No snow on the path so that's an improvement. ARRGGHHHH I want to run in shorts and a tank top! :/ Winter is stupid.

[thehobbes]

BACK/BICEPS

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

LOCATION: LTF
BW: 153

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

BACK:
Pull Ups:
bw x 12
bw x 10
bw x 9
bw x 9
bw x 8
bw x 7
*total of 55

DB Rows:
60s x 10
70s x 10
80s x 8
85s x 7
85s x 5
80s x 8
80s x 7

HS Row:
1pps x 10
2pps x 10
2.5pps x 9
3pps x 7
3pps x 6
2.5pps x 10

Lat Pulldown:
100x10
115x10
130x9
145x6
145x5
120x9

Face Pulls:
42.5 x 20
50 x 16
57.5 x 15
57.5 x 13

Seated Cable Rows:
120x12
140x10 *rep increase
140x10

BICEPS:
EZ Bar Curls:
55x26 *rep increase
55x22
55x16

DB Curls:
35s x 17
40s x 9
40s x 8

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


Rampaged it again! BULK OF DEATH AND DESTRUCTION RARRWWWW!!!

[thehobbes]

DL/SQUAT/RUN

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

LOCATION: Home gym
BW: 154

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

BACK:
DL:
*Versa Grips
135x8
185x6
225x5
*belt
250x3
275x1
290x1
300x1 smooth
275x1
275x1

LEGS:
Squat:
45x10
95x10
135x7
165x5
*belt
195x3
210x3
225x3
225x2
225x2

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 3.00 miles
Time: 32:05
Avg HR: 141
Peak HR: 162
Elevation Gain: 223'
*30 degrees and windy

Post: Stretching 15min

OTHER PREHAB:
-Stretching 15min


DL went well, 300 felt heavy but not max heavy. 275 is becoming more comfortable to bang out a few singles. Weather has been stupid and windy lately, it's killing me going uphill into the wind. I'm making sure to do it so I can at least get used to it.

[thehobbes]

AMRAP BP/SHOULDERS/TRI/RUN

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

LOCATION: Home gym
BW: 154

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

AMRAP BENCH PRESS:
45x15
75x10
105x31
107.5x23

SHOULDERS:
Military Press:
45x10
65x7
80x7
90x3
90x2
85x4
85x4
85x3
75x8
75x8

DB Shoulder Press:
35s x 13
40s x 9
45s x 5
45s x 4
40s x 7

Incline BB Bench Press:
45x10
95x10
115x9
135x5
140x4
140x4

TRI:
Tricep Rope Pushdowns:
40x12
40x10
40x10

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 3.00 miles
Time: 31:17
Avg HR: 142
Peak HR: 157
Elevation Gain: 140'
*28 degrees and sunny
Post: Stretching 15min

OTHER PREHAB:
-Stretching 15min


Blasted shoulders again, military press is getting much better.

[thehobbes]

BACK/BICEPS

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

LOCATION: Home gym
BW: 154

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

BACK:
Bent Over BB Row:
45x12
95x12
115x12
125x10
135x10 *rep increase
135x10
135x10
115x15

Superset Pull Ups and Chin Ups (body weight):
Pulls: 10, 9, 7
Chins: 8, 7, 6

Lat Pulldown:
100x12
120x10
130x8
130x7
130x7
120x9

Seated Cable Row:
100x15
120x9
120x9
120x9

BICEPS:
DB Curls:
35s x 17
40s x 13
40s x 11


BOOM - Ham everywhere!

[ElrondHubbard]

BOOM is right, Hammy! I love these numbers. Except for the 28 degrees number. I couldn't even inhale air at that temperature, much less run in it!

You're a lot more Amazon than Jeff Bezos will ever be!

[thehobbes]

BOOM is right, Hammy! I love these numbers. Except for the 28 degrees number. I couldn't even inhale air at that temperature, much less run in it!

You're a lot more Amazon than Jeff Bezos will ever be!

Thanks EH! Oh and the weather is only getting colder for the next few days. :'(

[thehobbes]

CHEST/TRI/RUN

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

LOCATION: Home gym
BW: 154

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

CHEST:
Bench Press:
45x15
95x12
115x7
155x5
170x3
*wrist wraps
185x1
190x1
185x1
165x5
165x4
165x3
*remove wraps
155x8
135x16
80x41

Incline BB Bench Press:
45x10
95x10
115x10
135x6
140x4
140x3

TRI:
Close Grip Bench Press:
95x17
115x12
125x7
125x6

Tricep Rope Pushdowns:
40x12
40x11
40x10

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

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 4.00 miles
Time: 42:31
Avg HR: 142
Peak HR: 163
Elevation Gain: 248'
*30 degrees and cloudy
Post: Stretching 15min

OTHER PREHAB:
-Stretching 15min
-LAX/Spike rolling 10min
-Foam Rolling with Spike on wall 5min


Awesome bench press day again! Started taking out the 175 lead up set and going right from 170 to 185, 185 moves smooooth like butter. 190 felt heavy but was not a struggle at all. Trying to be patient and strategize bumping that up and hitting a new PR this month.

Got my long run scheduled for tomorrow, high temp is gonna be 20 degrees. :/ I'll get it done, just really sick of this horrible weather week after week.

[thehobbes]

LONG RUN

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 9.00 miles
Time: 1:38:11
Avg HR: 140
Peak HR: 164
Elevation Gain: 307'
*21 degrees and cloudy, some snow, tackled the South Mastick hill twice

Post: Stretching 15min


Freezing cold today! I hit that hill once at the beginning of the run and once at the end. On the first run at it I got pretty sweaty so I was just sweaty and cold the whole time. That hill is really long but not steep. Weather is supposed to get better starting Fri!

[thehobbes]

BACK/BICEPS

SUPPS:
PRE: ANIMAL Fury 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 10
bw x 9
bw x 8
bw x 8
bw x 7
*total of 54, holding out much longer on higher rep sets

DB Rows:
60s x 10
70s x 10
80s x 9
85s x 7
85s x 6
85s x 5
70s x 10

Lat Pulldown:
100x10
115x10
130x9
145x7 *rep increase
145x6
145x6

HS Row:
1pps x 10
2pps x 10
2.5pps x 10
3pps x 7
3pps x 6
2.5pps x 10

Seated Cable Row:
120x13
140x12
160x8 *wt increase

Face Pulls:
42.5 x 20
50 x 17
57.5 x 12
57.5 x 12

BICEPS:
EZ Bar Curl:
55x26
55x19
45x25

DB Curls:
35s x 15
40s x 9
40s x 7

OTHER PREHAB:
-Stretching 15min


Excellent back day, made increase on a few things again! Going strong on pull ups too, stamina is holding up better on those instead of dropping to 5 rep sets. Got to gym too late today to hit the sauna of prosperity (also the sauna of some weird ass dude trying to meditate apparently but being loud as fuk while attempting it, happens every time. )

Weigh in Monday was 155lb, willing to go high 150s. Still waiting for the weigh lifting competitions for the Cincinnati Marathon to be posted, hopefully they're doing them this year. If not I'll stay a little heavier through Spring and continue to build brute strength until it's time to cut to under 153.

[Mark1T]

Hi Hobbie I have missed you and I hope you are very well. Looks like you haven't missed a beat.

I am always amazed with your athleticism. It pushes me to try new things and to never give up.

You are a gift to the forums, so on behalf of everyone who approves (and most will), thank you