Ham's Powerlifting Log of Peace and Prosperity

[thehobbes]

CHEST/TRI/RUN

SUPPS:
PRE: Vapor Next Gen 1.5 scoops
INTRA: none
POST: Con-Cret 1.5 scoops

LOCATION: Home gym
BODY WEIGHT: 160

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

CHEST:
Bench Press:
45x15
75x10
105x7
135x3
155x1
170x1
*wrist wraps
180x1
185x1 (vid)
185x1
170x4
170x4
160x6
*remove wraps
145x12

pretty smooth



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

TRI:
CGBP:
*wrist wraps
95x10
135x9
155x4

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
Distance: 2.5 miles
Time: 24:34
Avg HR: 136
Peak HR: 156
*62 degrees and sunny, perfect running weather, pretty fast pace for me too

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


Benching went great as usual, the back off sets at 170 and 160 are staying very consistent on reps. 170 is starting to feel easy. I feel a lot more at home with inclines now, those are coming along fine.

Apparently Fall has arrived. It's now 55 degrees in the early mornings instead of 85 degrees. Humidity didn't change much according to weather reports but oh man my allergies are getting brutal again I guess because of the slight change in temp. Zyrtec has been amazing for me this Spring/Summer but I got some Claritin and Flonase today, yep, gimme ALLLLL THE DRUGS! I'll have to see what works best for Fall. Stupid nature, always tryna kill me lol. I'm surprisingly fine when I'm running but if I'm just sitting here checking my email, oh man, phlem everywhere! And as usual it's going to be a battle to the end to get me to turn the furnace on. I try to hold out til like mid November if I can because that farks up the humidity and chit gets real. Ugh, I have tons of strength, endurance, and discipline, but a little pollen is kicking my ass, wtf man.

[TM79]

Great job the last couple of days Ham! You're just straight up making me look bad on deadlifts at the moment. Thanks! That was a monster upper body day followed by a run. 55 degrees?!?!? You definitely don't live around here. Nah, it's been dipping down to the 60's at night here and I'll take it. No kidding about the pollen. Living at the beach, I never had to deal with it because there was nothing but sand everywhere. Up here it pretty much wrecks me twice per year. The tree pollen gets me worse than anything. There are lots of hardwood trees here in the "city of oaks", whereas at the beach it was nothing but pine trees. The hardwoods seem to get me. Then that bastard ragweed just cranked up. WTF is ragweed anyway?

[raynerd]

Great couple sessions, strong pulls Hammy! That 185 bench was like butta!
Crappy about the allergies, I used to have them terrible when I was younger but somehow magically they disappeared for the most part the last 10 years.

[thehobbes]

Great job the last couple of days Ham! You're just straight up making me look bad on deadlifts at the moment. Thanks! That was a monster upper body day followed by a run. 55 degrees?!?!? You definitely don't live around here. Nah, it's been dipping down to the 60's at night here and I'll take it. No kidding about the pollen. Living at the beach, I never had to deal with it because there was nothing but sand everywhere. Up here it pretty much wrecks me twice per year. The tree pollen gets me worse than anything. There are lots of hardwood trees here in the "city of oaks", whereas at the beach it was nothing but pine trees. The hardwoods seem to get me. Then that bastard ragweed just cranked up. WTF is ragweed anyway?

Thanks Trent, haha! Hmmm the beach you say... that settles it, I must move to a sandy climate. I SHALL BE A SEA TURTLE. Seriously I wonder if I'd be better in Florida or Arizona. Oh damn trees, I curse them out every day!!

Great couple sessions, strong pulls Hammy! That 185 bench was like butta!
Crappy about the allergies, I used to have them terrible when I was younger but somehow magically they disappeared for the most part the last 10 years.

Hell yeah, bring me some dinner rolls for all dat butta. They CAN go away?! Ok there is a little glimmer of hope then lol. The Flonase spray is helping I think. I mean if a product is gonna make me squirt odd liquids up my nose it better do something for me.

[thehobbes]

RUN

CARDIO:
Running
Distance: 2.5 miles
Time: 26:15
Avg HR: 148
Peak HR: 158
*cool and sunny, found a new trail I've never been on


Got a little run in this morning and then did a crapload of crap around my house. The outside of my deck sliding doors was peeling paint and looking quite sad, especially after I rebuilt the deck last year (which looks AWESOME of course. ) I scraped the paint off the doors, sanded, and painted. It should look quite nice when I remove the painters tape. Man I've had "fix deck doors" on my phone calendar for two weeks now, MWAH HA HA I can finally delete that and stop looking at it!!

And Wentworth... This show is like stuff they do in the Saw movies. You think noooo they're not actually gonna do th... OH CHIT THEY DID. Australia does it right with their tv shows, American shows are garbage because they're all shy about someone so much as getting a glimpse of a boob. Wentworth is a true masterpiece.

[thehobbes]

BACK/BICEPS

SUPPS:
PRE: Vapor Next Gen 1.5 scoops
INTRA: none
POST: Con-Cret 1.5 scoops

LOCATION: LTF
BODY WEIGHT: 162

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

BACK:
Pull Ups:
bw x 10
bw x 8
bw x 7
bw x 6
bw x 5
bw x 5
*total of 41

DB Rows:
60s x 10
70s x 9
75s x 8
75s x 6
65s x 10

HS Row:
1pps x 10
2pps x 10
2.5pps x 7
3pps x 4
2.5pps x 6

Lat Pulldown:
100 x 10
115 x 10
130 x 9
145 x 6
145 x 5

Face Pulls:
42.5 x 20
50 x 14
57.5 x 10
57.5 x 9

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

BICEPS:
DB Curls:
35s x 10
30s x 13
30s x 11

OTHER PREHAB:
-Hot tub 10min
-Pool time
-Sauna with rolling 15min
-Stretching 30min
-LAX/Spike glute rolling 10min
-Foam Rolling with Spike on wall 5min


BOOM - rampaged the db rows and pull ups today! Steady numbers on everything else. Grilled out some meats tonight, bring on the PROTEIN!

Also whoever created updates for Windows 10 I hope you drop every delicious pastry you ever buy, fall into a patch of cacti, and then when you roll out trip and fall into a vat of hot sauce. Stupid laptop was "updating" for three hours today and was unusable. It never asked me to update, just said hey, we know you need to get on your computer right now so we're gonna put a spinning circle on your screen for 3 hours while you curse the sky.

[ElrondHubbard]

Wow, you really are the Pullup Queen! That's a truly impressive workout from start to finish.

And I share your affection for Windows updates. That's one reason I've been happy with Linux, while Windows users gnash their teeth...

[raynerd]

Awesome run and killer back day! Smashed the pull-ups and rows! Just a solid workout from start to finish, solid work!

[thehobbes]

Wow, you really are the Pullup Queen! That's a truly impressive workout from start to finish.

Lol thanks! I need to roll into the gym with a regal gown that says Pullup Queen.

And I share your affection for Windows updates. That's one reason I've been happy with Linux, while Windows users gnash their teeth...

Good choice to switch. This Sony Vaio laptop has been the best computer I've ever had UNTIL Windows 10 installed itself without asking me. Now nothing works right.

Awesome run and killer back day! Smashed the pull-ups and rows! Just a solid workout from start to finish, solid work!

Thanks Shawn!


Workout coming up...

[thehobbes]

SHOULDERS/BIKE

SUPPS:
PRE: Vapor Next Gen 1.5 scoops
INTRA: none
POST: Con-Cret 1.5 scoops

LOCATION: Home gym
BODY WEIGHT: 164

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

SHOULDERS:
Push Press:
*wrist wraps
45x8
75x8
100x5
110x1
115x1
120x1 tough single, barely got it up there
115x1

DB Shoulder Press:
35s x 14
40s x 9
45s x 5
40s x 8

DB Incline Press:
40s x 12
50s x 10
55s x 9

Incline BB Bench Press:
45x10
95x10
115x10 not sure if this is my first time hitting 10 on this one
135x7 (vid)
140x5 *Rep PR!

Very happy with how efficient I'm getting at this lift



CARDIO:
Stationary Bike
Distance: 7 miles
Time: 25 min

OTHER PREHAB:
-Stretching 30min


Incline bench press is going well. It was nice to hit a 120 on PP too, I don't always nail that one. I switched to the stationary bike instead of running for today because I think I have a little tendonitis in my foot (Google says tendonitis and hey dumbass stop tying your shoes so tight with a death grip lol.) Icing that up and letting it rest. Doesn't bother me lifting or just walking around, but I do want to get that resolved so it doesn't become an issue.

[raynerd]

Strong pressing, grats on that incline PR and the 120 push press. What's even more impressive on the inclines is all the work you hit before and are still that strong.
Think I watched a vid with some dood stepping on and rolling a massage ball to loosen up the bottom of the foot due to some tendinitis...
Maybe that will help? Source: unknown

[mirroroferised]

Nice work on the pr!

[itsagoodday]

Solid workouts, hammy!

I need to roll into the gym with a regal gown that says Pullup Queen.

That would be epic. I have a friend who does figure competitions, and she posted a pic on FB of her doing push ups in an evening gown to get pumped. I was like wow, that is badass on levels that I had never previously considered.

[TM79]

Great job the last few sessions Ham! That was a good trail run the other day and then two monster upper body sessions. You killed it on the rows, push press and DB shoulder press. Plenty of other good lifts and volume as well. I miss having a bike or stationary bike. That was such a great form of cardio...

[thehobbes]

Strong pressing, grats on that incline PR and the 120 push press. What's even more impressive on the inclines is all the work you hit before and are still that strong.

Thanks! Oooo yeah, I should move inclines to the first spot sometime to see what I can bust out.

Think I watched a vid with some dood stepping on and rolling a massage ball to loosen up the bottom of the foot due to some tendinitis...
Maybe that will help? Source: unknown

It does, currently have two balls (LMAO WHAT), ahem, one golf ball thing with spikes and one longer rolly thing that does not look like a fitness device at all (gotta hide that when people come over so they're not like "wtf why are you leaving THAT on your coffee table?!") Can confirm they help.

Nice work on the pr!

Thanks!

Solid workouts, hammy!

That would be epic. I have a friend who does figure competitions, and she posted a pic on FB of her doing push ups in an evening gown to get pumped. I was like wow, that is badass on levels that I had never previously considered.

Thanks IAGD! LMAO I need that. Have a couple sidekicks follow me into the gym holding a blasting boombox and my PWO like I'm Ham-swaggering my way up to a wrestling match.

Great job the last few sessions Ham! That was a good trail run the other day and then two monster upper body sessions. You killed it on the rows, push press and DB shoulder press. Plenty of other good lifts and volume as well. I miss having a bike or stationary bike. That was such a great form of cardio...

Thanks! Man that stationary bike trolled me hard. My fitbit didn't even recognize it as exercise, heart rate didn't get past 120 and I was peddling my ass off. Meh, it's good for injuries or when there's 3 feet of snow outside but I am ashamed now to even call that cardio. I got a tiny bit sweaty if that counts for anything, probably not lol.


Workout coming up...

[thehobbes]

SQUATS

SUPPS:
PRE: Vapor Next Gen 1.5 scoops
INTRA: none
POST: Con-Cret 1.5 scoops

LOCATION: Home gym
BODY WEIGHT: 164

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

LEGS:
Squats:
45x10
95x8
135x5
165x3
*belt
200x3
220x3
240x1
250x1
255x1
260x1 (vid)
225x7




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


Squats were excellent today! Even threw in a back off set with 2 plates just because squats fuk yeah!

[raynerd]

Hellz ya, strong and smooth looking 260 and beauty 225 x 7 nail in the coffin set!

[itsagoodday]

Thanks IAGD! LMAO I need that. Have a couple sidekicks follow me into the gym holding a blasting boombox and my PWO like I'm Ham-swaggering my way up to a wrestling match.

Would hold the end of your cape / 10

Even threw in a back off set with 2 plates just because squats fuk yeah!

Better you than me. I'm not sure what would happen if I attempted to squat 225x7, but pretty sure it would involve me shooting random internal organs out of my orifices.

[ElrondHubbard]

Some amazing volume of peace! What's your recovery like?

[thehobbes]

Hellz ya, strong and smooth looking 260 and beauty 225 x 7 nail in the coffin set!

I love a good squat back off set after I've sufficiently murdered it.

Would hold the end of your cape / 10

Ohhhh Hammie is gettin' a crew together, watch out people.

Better you than me. I'm not sure what would happen if I attempted to squat 225x7, but pretty sure it would involve me shooting random internal organs out of my orifices.

WebMD says you need to consult with your doctor about that, heehee.

Some amazing volume of peace! What's your recovery like?

Thanks! Lots of stretching/rolling, plenty of sleep, 3kcals a day, Netflix.


Workouts coming up, gotta catch up on my posts!

[thehobbes]

DL (Friday)

SUPPS:
PRE: Vapor Next Gen 1.5 scoops
INTRA: none
POST: Con-Cret 1.5 scoops

LOCATION: Home gym
BODY WEIGHT: 163

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

BACK:
DL:
135x8
185x5
*Versa Grips
225x4
*belt
250x2
275x1
290x1

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


Pretty normal numbers on DL.

[thehobbes]

CHEST/TRI (Saturday)

SUPPS:
PRE: Vapor Next Gen 1.5 scoops
INTRA: none
POST: Con-Cret 1.5 scoops

LOCATION: Home gym
BODY WEIGHT: 163

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
170x4
160x7
*remove wraps
145x12

Bench Press with BLUE SLINGSHOT:
*wrist wraps
175x6
185x5
195x4

TRI:
CGBP:
*wrist wraps
95x10
135x8
155x5

OTHER PREHAB:
-Stretching 30min


Das it mane, the 185s went up nice and smooth and I got an extra rep on the 160 set.

Horrible weekend, srs. My aunt was recently diagnosed with lung cancer. Friday she was supposed to have surgery to remove a section of lung with the cancer (hadn't spread anywhere else) and that was going to resolve that for the most part. They went in and could not remove anything due to an artery in the way so really they can't do anything. :/ She has been a heavy smoker for 55 years (my dad has been furious for like the last 20 yrs trying to get her to quit) and has a bunch of other health problems already, so it's not looking good. I went to the hospital yesterday with family to see her and she is freaking out, ugh, bad all around.

Also for work I have a small business that consists of a bunch of delivery guys and trucks, and we work in a place that has many of these small businesses with guys and trucks. Anyway on Friday one of the other groups had a horrible accident where their guy ran over and killed a guy on a motorcycle. I've been there over 15 yrs and there has never been a fatality. Ugh, horrible, both guys were in their early 20s too.

So fuk this stupid weekend. My foot feels better, so that's something I guess. I'm going to try to do a short, easy run this morning and see how it goes.

[mirroroferised]

That's a horrible weekend. Really sorry to hear. Good workouts to help keep your own sanity at least.

[raynerd]

Damn bad weekend! Sorry about all the sh$tty news.
Strong pulls and monster benching. Hope things get better Hammie!

[TM79]

Some great workouts the last few days Ham. I'm very sorry to hear about your Aunt's situation and the delivery driver being involved in that accident. Just a tough weekend all around. Hang in there.

[thehobbes]

That's a horrible weekend. Really sorry to hear. Good workouts to help keep your own sanity at least.

Thanks, yeah this weekend sucked. :/

Damn bad weekend! Sorry about all the sh$tty news.
Strong pulls and monster benching. Hope things get better Hammie!

Thanks friend, here's to a new week.

Some great workouts the last few days Ham. I'm very sorry to hear about your Aunt's situation and the delivery driver being involved in that accident. Just a tough weekend all around. Hang in there.

Thanks Trent, yeah bad weekend was bad.


Workout coming up...

[thehobbes]

SQUATS/RUN (Sunday)

SUPPS:
PRE: Vapor Next Gen 1.5 scoops
INTRA: none
POST: Con-Cret 1.5 scoops

LOCATION: Home gym
BODY WEIGHT: 163

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

LEGS:
Squats:
45x12
95x10
135x5
165x3
*belt
200x3
220x3
240x1
250x1
260x1
225x6

CARDIO:
Running
Distance: 2.1 miles
Time: 20:38
Avg HR: 147
Peak HR: 158
*sunny and 60 degrees

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


Went pretty heavy on the squats again, 260 went smooth. The run was great! Foot seems fine now. I made sure to not tie my shoes too tight so maybe that's what was wrong. I felt like I was going at a really easy pace but my time ended up pretty good anyways.

Today was a serious rest day. Between last night and today I had to work on some spreadsheets for work and it took me about 12 hours. :/ Going to catch up on journals now, sorry guys, been a busy Ham!

[thehobbes]

BACK/BICEPS

SUPPS:
PRE: Vapor Next Gen 1.5 scoops
INTRA: none
POST: Con-Cret 1.5 scoops

LOCATION: LTF
BODY WEIGHT: 165

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 4
bw x 4
*total of 41

DB Rows:
60s x 10
70s x 8
80s x 5
80s x 4
75s x 5
65s x 10

HS Row:
1pps x 10
2pps x 10
2.5pps x 7
3pps x 4
2.5pps x 6
2pps x 10

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

Face Pulls:
42.5 x 20
50 x 15
57.5 x 12
57.5 x 11

Cybex Low Cable Rows:
block 8 x 10
block 8 x 10
block 8 x 10

BICEPS:
DB Curls:
35s x 10
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


Moved up to the 80s on db rows, hell yeah mo-fos! It wasn't very intentional, someone was using the 75s for a while so I figured ok, grab the 80s, let's do this! I figured they'd feel massively heavy, but not really, felt about 5lb heavier than the 75s... which makes sense. And a fellow lifter woman told me I inspired her a while ago with my db rows and she worked on going heavy and is now throwing around the 70s.

Ham of heavy rows RARRWWW!!!

[SixTribes]

Congrats on the Incline Rep PR.. you did a lot of pressing prior to hitting that so there is plenty more in the tank ! Solid 260 squat .. nice work all around

[TM79]

Two great sessions there Ham. You went nice and heavy on squats. Shoot, 6x225 sounds heavy to me right now... Then some solid upper body work yesterday. 5x80 on DB rows is ridiculous! Congrats! Hopefully this week is going better than last week.