Ham's Powerlifting Log of Peace and Prosperity

[thehobbes]

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

Thanks Mark! Same to you my friend, may Spring bring you epic gains and jacked biceps!

[thehobbes]

DL/SQUATS/RUN

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

LOCATION: Home gym
BW: 155

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

BACK:
DL:
135x8
*Versa Grips, forearm is angry as fuk
185x6
225x4
*belt
250x3
275x3
295x1
305x1 smooth
275x1
275x1

LEGS:
Squats:
45x10
95x8
135x7
165x5
*belt
195x3
210x3
225x3
225x2
225x2

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 3.00 miles
Time: 31:03
Avg HR: 145
Peak HR: 154
Elevation Gain: 103'
*19 degrees and snowing

Post: Stretching 15min

OTHER PREHAB:
-Stretching 15min


305 DL went up well, felt heavy, but nailed it. Squats are squats and winter is stupid as usual. Supposed to be 61 degrees mid next week HNNGGGG! Will go running in tank top and shorts and not have my entire face draining out of my nose the whole time lol. It's supposed to rain so maybe even shirtless running! Oh man, Spring is upon us, Hammie running around making children cry in the city park.

[ElrondHubbard]

If it doesn't rain, I hope you work up a sweat! It'll feel like freedom, finally!

Good job on those lifts, they're beastly!

[thehobbes]

If it doesn't rain, I hope you work up a sweat! It'll feel like freedom, finally!

Good job on those lifts, they're beastly!

Thanks EH! Me too, sweaty Ham will be SWEATY!

[thehobbes]

AMRAP BP/SHOULDERS/TRI/RUN

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

LOCATION: Home gym
BW: 155

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

AMRAP BENCH PRESS:
45x15
75x10
105x32 HELL YEAH!
107.5x24

SHOULDERS:
Military Press:
45x12
65x8
80x8
90x3
85x5
85x4
85x4
80x6
80x5
75x6

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

Incline BB Bench Press:
45x10
95x10
115x8
125x6
125x5
125x5

TRI:
Tricep Rope Pushdowns:
40x13
40x12
40x11

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 3.00 miles
Time: 31:26
Avg HR: 145
Peak HR: 156
Elevation Gain: 131'
*27 degrees and cloudy

OTHER PREHAB:
-Stretching 15min


Great progress on AMRAP bench press and military press. Strength and endurance is increasing fast! Cold run was cold. Temp will be in the 40s and 50s all weekend, very excited, bring out the tank tops and shorts!

[thehobbes]

BACK AND BICEPS

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

LOCATION: Home gym
BW: 155

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

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

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

Lat Pulldowns:
100x12
120x10
130x7.5
130x7
130x7
130x6

Seated Cable Row:
100x14
120x10
130x8
130x7
130x6

BICEPS:
DB Curls:
35s x 17
40s x 12
45s x 6 *wt increase
40s x 10

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 3.00 miles
Time: 31:04
Avg HR: 146
Peak HR: 163
Elevation Gain: 223'
*34 degrees and sunny
Post: Stretching 15min

OTHER PREHAB:
-Stretching 15min


Strong day all around, 45lb bicep curls are ridiculous, I think I'm reaching MAXIMUM BICEP! For the record I use Versa Grips on those, I highly recommend it. You can actually focus on the muscle you're training without worrying about grip. Grip is strong AF anyway.

The Flying Pig just posted the t-shirt designs for this year's races, pretty cool! Tech shirts, HNNGGGG so comfy! Hopefully I got the right size because I want to wear that thing everywhere. They're gender cut and women's shirt sizes are crazy, brb order Large and can barely get it on. I have no idea what legit large people do for shirts, usually the choices only go up to XXL. So excited, got about 2 months til race time!

[thehobbes]

CHEST/TRI/RUN

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

LOCATION: Home gym
BW: 155

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

CHEST:
Bench Press:
45x15
95x12
135x7
155x5
170x3
*wrist wraps
185x1
192.5x1 vid
192.5x1 vid
185x1
170x3
165x4
165x4
165x3




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

AMRAP Bench Press:
155x8
135x17 vid
80x37




Incline BB Bench Press:
45x10
95x10
115x8
125x7
135x5
135x4

TRI:
Tricep Rope Pushdowns:
40x13
40x12
40x11

RC WORK:
Standing Y/T/Ls:
5s for 20, 20, 20
5s for 17, 17, 17

External Band Rotations:
RED x 17
RED x 17

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 4.00 miles
Time: 41:46
Avg HR: 150
Peak HR: 169
Elevation Gain: 153'
*40 degrees and cloudy, windy
Post: Stretching 15min

OTHER PREHAB:
-Stretching 15min


Fuk yeah, bench press singles are coming along great! Went up to 190 last week, threw the fractionals on there today for 192.5. Felt heavy but went up fine. Bumping it up slow and steady to test the waters. 195 should be fine if I can throw those for 2 singles. Making sure shoulders and this pain in the ass elbow stays in good shape. Elbow/forearm has felt way better this week, last week it was bothering me a bit even unracking on incline bp. Slingshot moved well too. Doing Slingshot twice a month seems to help my mentality on the heavy unracks, not sure if it actually helps overcome some sticking points but bench is going great so I'll leave it in there. The 135x17 was insane. My lifetime record is 18 reps but that was when I weighed significantly more and was benching less on the singles/triples. Strong as fuk right now. 200g protein a day seems to be doing its job.

[thehobbes]

LONG RUN

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 12.00 miles
Time: 2:07:13
Avg HR: 158
Peak HR: 186
Elevation Gain: 442'
*40 degrees and cloudy, ran up Mastick hill 3x

Post: Stretching 15min


Holy fuk that run was long. Decent pace for hitting that hill of death 3x, that thing sucks but I'm getting better at it. Nice to have 40 degree weather for a change and not have to break out the gloves and 4 layers of shirts. Looks like I'll have to hit the hill of death 5x in a 13 mile training run to pretty closely duplicate the Flying Pig course. Come at me hill. FEEL MY GLAZE!!!

[ElrondHubbard]

LONG RUN

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 12.00 miles
Time: 2:07:13
Avg HR: 158
Peak HR: 186
Elevation Gain: 442'
*40 degrees and cloudy, ran up Mastick hill 3x

Post: Stretching 15min


Holy fuk that run was long. Decent pace for hitting that hill of death 3x, that thing sucks but I'm getting better at it. Nice to have 40 degree weather for a change and not have to break out the gloves and 4 layers of shirts. Looks like I'll have to hit the hill of death 5x in a 13 mile training run to pretty closely duplicate the Flying Pig course. Come at me hill. FEEL MY GLAZE!!!

Holy fuk is right! I could never dream of running anywhere near that far, even in my prime when I used to run, even if every jealous husband in the state was chasing me.

And if I ever get to a heart rate of 186, the very next second it’s going to be zero.

Oh, and hills.

You’re a monster, woman, but I have to admit a very highly accomplished one!

[thehobbes]

Holy fuk is right! I could never dream of running anywhere near that far, even in my prime when I used to run, even if every jealous husband in the state was chasing me.

And if I ever get to a heart rate of 186, the very next second it’s going to be zero.

Oh, and hills.

LMAO! I hope 186 isn't too high, don't feel like I'm dying, hills are hard.

You’re a monster, woman, but I have to admit a very highly accomplished one!

Thanks EH!

[thehobbes]

BACK/BICEPS (Tuesday)

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 13
bw x 11
bw x 10
bw x 8
bw x 7
bw x 7
*total of 56, most efficient amount of sets I've ever done that in

DB Rows:
60s x 10
70s x 10
80s x 8
85s x 6
85s x 5
85s x 5
75s x 9

HS ROW:
1pps x 10
2pps x 108
2.5pps x 10
3pps x 8
3pps x 8
2.5pps x 10

Lat Pulldown:
100x10
115x10
130x10
145x7
145x7
145x6

Face Pulls:
42.5 x 20
52.5 x 17
62.5 x 11
62.5 x 11

Seated Cable Row:
120x12
140x10
160x6
140x12

BICEPS:
EZ Bar Curl:
55x27
55x17
45x23

DB Curls:
35s x 15
40s x 10
40s x 9

OTHER PREHAB:
-Stretching 15min


Great back day as usual, all numbers going up!

[thehobbes]

DL/SQUAT/RUN

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

LOCATION: Home gym
BW: 155

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

BACK:
DL:
135x8
*Versa Grips, fukking elbow
185x6
225x5
*belt
250x3
275x1
290x1
300x1
310x1
275x1

LEGS:
Squat:
45x10
95x8
135x7
165x5
*belt
195x3
210x3
225x3
235x2

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 3.00 miles
Time: 30:06
Avg HR: 148
Peak HR: 165
Elevation Gain: 101'
*51 degrees and cloudy, FINALLY IT'S NOT SNOWING, WINTER CAN KISS MY ASS!!!

OTHER PREHAB:
-Stretching 15min


The 300lb deadlift felt smooth, 310 definitely was heavy, not sure if I could've hit an extra 5lb today, but strength is at max levels for DL. And finally I was able to run in shorts and a t-shirt! Winter sucks. Temps are trending upwards, happy to get rid of the gloves and not have 3 shirt sleeves covering up my Garmin.

Trying something new tomorrow, gonna get up at 4am and run first thing before work. It's supposed to be about 50 degrees at that time too. Hoping I can get used to doing that and cut down on stress and aggravation at work. We'll see how it goes, goal is to not smash alarm clock with a hammer tomorrow, I have high hopes... kinda.

[ElrondHubbard]

LMAO! I hope 186 isn't too high, don't feel like I'm dying, hills are hard.

Not too high for you, you young whippersnapper, but when you reach my advanced decrepitude, your heart will probably have mellowed out somewhat.

[ElrondHubbard]

DL/SQUAT/RUN

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

LOCATION: Home gym
BW: 155

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

BACK:
DL:
135x8
*Versa Grips, fukking elbow
185x6
225x5
*belt
250x3
275x1
290x1
300x1
310x1
275x1

LEGS:
Squat:
45x10
95x8
135x7
165x5
*belt
195x3
210x3
225x3
235x2

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 3.00 miles
Time: 30:06
Avg HR: 148
Peak HR: 165
Elevation Gain: 101'
*51 degrees and cloudy, FINALLY IT'S NOT SNOWING, WINTER CAN KISS MY ASS!!!

OTHER PREHAB:
-Stretching 15min


The 300lb deadlift felt smooth, 310 definitely was heavy, not sure if I could've hit an extra 5lb today, but strength is at max levels for DL. And finally I was able to run in shorts and a t-shirt! Winter sucks. Temps are trending upwards, happy to get rid of the gloves and not have 3 shirt sleeves covering up my Garmin.

Trying something new tomorrow, gonna get up at 4am and run first thing before work. It's supposed to be about 50 degrees at that time too. Hoping I can get used to doing that and cut down on stress and aggravation at work. We'll see how it goes, goal is to not smash alarm clock with a hammer tomorrow, I have high hopes... kinda.

My Dad used to make me get up in the pre-dawn hours and go run with him when I was a kid. I hated it at the time, but it's probably the main reason I'm lifting now. I'll be interested in how you handle it.

I hope your winter is over for this year, all those descriptions have kept me shivering!

And those squats and deadlifts are really impressive. Elbow or not!

[alicat32]

Way to go Hammy. The runs are amazing. Good luck with the early morning ones! I need to be getting up when my gym opens at 5am, but can't get in a good session and make it to work on time

I will have to stick to afternoons/evenings


You rock. Keep up the heavy lifts! Do you have a comp coming up?

[thehobbes]

Not too high for you, you young whippersnapper, but when you reach my advanced decrepitude, your heart will probably have mellowed out somewhat.

Fair enough

Way to go Hammy. The runs are amazing. Good luck with the early morning ones! I need to be getting up when my gym opens at 5am, but can't get in a good session and make it to work on time

I will have to stick to afternoons/evenings


You rock. Keep up the heavy lifts! Do you have a comp coming up?

Thanks Ali! Got up today at exactly 4am to run, went great! Yeah that's hard to time out with work, I could probably sleep til 4:15 but don't want to rush it just yet.

Yes, I have a comp coming up April 7th, bench press/run event!

My Dad used to make me get up in the pre-dawn hours and go run with him when I was a kid. I hated it at the time, but it's probably the main reason I'm lifting now. I'll be interested in how you handle it.

I hope your winter is over for this year, all those descriptions have kept me shivering!

And those squats and deadlifts are really impressive. Elbow or not!

Amazing discovery... when I'm getting up early for something I WANT to do it's pretty easy. Got up at exactly 4, out the door by like 4:20, nice outside at 50+ degrees too.

[thehobbes]

AMRAP BP/SHOULDERS/TRI/RUN

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

LOCATION: Home gym
BW: 155

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

AMRAP BENCH PRESS:
45x15
75x10
105x32 YEAHHHH!
107.5x24

SHOULDERS:
Military Press:
45x10
65x10
80x7
80x7
80x6
70x10
70x10
70x9
65x10
*rear delt is sore, went easy on these

DB Shoulder Press:
35s x 13
40s x 7
40s x 7
40s x 7
40s x 6
40s x 6

Incline BB Bench Press:
45x10
95x10
115x9
135x5
135x5
145x3
145x2
135x4

TRI:
Tricep Rope Pushdown:
40x13
40x12
40x11

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 4.00 miles at 4am mwah ha ha!!
Time: 45:07
Avg HR: 150
Peak HR: 165
Elevation Gain: 149'
*55 degrees and dark

OTHER PREHAB:
-Stretching 15min


Decently strong shoulder day, rampaged the amrap bench press again. 4am running was easier than expected! I don't mind getting up really early for things I like to do. Never have a problem getting up early when I have a competition that day. If I'm only getting up to go to work I usually lay there in mild anger hoping a volcano will suddenly pop out of the ground and wipe out the entire state with a hurricane of molten lava LMAO. The temperature was awesome (this morning, not the volcano thing) and I seemed to be the only person up and about. Went to bed last night at 9:45 which also ended up being easier than expected. Interesting... a military schedule may work out very well for me.

[thehobbes]

BACK/BICEPS/RUN

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

LOCATION: Home gym
BW: 155

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

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

Superset Pull Ups and Chin Ups (body weight):
Pulls: 11, 10, 9, 8
Chins: 8, 7, 7, 7

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

Seated Cable Row:
100x12
120x10
130x8
130x8
130x8

BICEPS:
DB Curls:
35s x 19
40s x 13
45s x 8
40s x 12

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 3.00 miles
Time: 34:06
Avg HR: 143
Peak HR: 161
Elevation Gain: 118'
*45 degrees and dark, 4am run

OTHER PREHAB:
-Stretching 15min


Out running again at 4am, went well, a little colder than yesterday so I was mad I had to wear a long sleeved shirt. Saturday and Tuesday are non-running days, and Sunday/Monday I'm off work so I can run whenever. Will hit the 4am plan again starting Wed morning.

[thehobbes]

CHEST/TRI/RUN

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

LOCATION: Home gym
BW: 155

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

CHEST:
Bench Press:
45x15
95x10
135x7
155x5
170x3
*wrist wraps
185x1
190x1
190x1
185x1
170x3
170x3
165x3
165x3
*remove wraps
155x8
135x18 *tied rep PR
80x42 *rep PR

Incline BB Bench Press:
45x10
95x10
115x10
135x5
145x3
145x2
135x5
125x7

TRI:
Close Grip Bench Press:
95x18
115x10
125x7

Tricep Rope Pushdowns:
40x14
40x13
40x13

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: 30:11
Avg HR: 149
Peak HR: 172
Elevation Gain: 116'
*39 degrees and sunny
Post: Stretching 15min

OTHER PREHAB:
-Stretching 15min


Strong bench day again, heavy singles are going up easy. Getting great at the back off sets. 135x18 is my all time record and before today I hadn't hit that in over a year when I weighed a lot more.

[thehobbes]

LONG RUN

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 8.00 miles
Time: 1:23:03
Avg HR: 160
Peak HR: 184
Elevation Gain: 199'
*40 degrees and sunny
Post: Stretching 15min


Did a semi-long run today, nothing too difficult. Have had a pesky cough since the end of January, wasn't even a big deal but got worse in the last couple weeks. Went to doc - bronchitis and possible asthma. :/ At least I have an answer and now all these drugs to try and knock it out - z-pak, prednisone, inhaler of prosperity. If I did develop some kind of asthma that makes sense now that every time I get a cold I'm fighting a cough for two or three months afterwards. Really expected them to say yeah it's winter, there's no humidity, everybody's coughing due to that, there's nothing wrong. Other than the annoying cough and having to spit out a gallon of phlegm on every run (great image I know heehee) I feel fine, lifting stronger than ever and even my running pace times are getting faster without me intentionally trying to get faster. Also after a lifetime of having amazingly awesome blood pressure, srs like 117 over 70s now I'm getting 135+ and sometimes 80s when I go to the doc and it's freaking me out. I got a little bp measure thing from Amazon after an unrelated appointment a couple weeks ago (not regular doc so I don't think that one even cares about bp), freaked out in the parking lot when I Googled bp numbers and discovered it could be better, although they didn't say anything to me about it. Have been checking it at home, it's awesome right after I go running like 117/68, but 130s/80s a lot of random times. Today at the doc I got 130/68 so now I'm completely confused. I have to go back for a follow up about the coughing thing and get my regular physical done so I'll dig into that more at that time. Jeez I run 25 miles a week and lift 5x a week and eat generally healthy, wtf. Not sure if I'm gonna make it you guys, RIP Ham.

[thehobbes]

BACK/BICEPS (Tuesday)

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 13
bw x 11
bw x 10
bw x 9
bw x 9
*total of 52

DB Rows:
60s x 10
75s x 9
85s x 7
85s x 6
85s x 5
70s x 10
70s x 10

Lat Pulldown:
100x10
115x10
130x10
145x8
150x6
150x6
145x7

HS Row:
1pps x 10
2pps x 10
2.5pps x 10
3pps x 8
3pps x 7
3pps x 7
2.5pps x 10

Face Pulls:
42.5 x 10
57.5 x 17
65 x 10
57.5 x 17

Seated Cable Row:
120x14
140x9
160x7
140x9

BICEPS:
EZ Bar Curls:
55x27
55x21
55x15

DB Curls:
35s x 17
40s x 12
40s x 11

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


Very strong back day again, got a few rep increases in there, db curls are getting crazy. Holy chit people need to shut the fuk up in the sauna. It's annoying enough when they talk to each other and ruin the silence but I can deal with that, just don't start something with me. Had to walk out halfway through and take a breather because this old dude was making me mad asking me 100 questions. Gonna bring the earbuds back and just tuck the end into my shorts pocket so people think I'm listening to something, srs. DO NOT RUIN SACRED SAUNA TIME.

[thehobbes]

DL/SQUAT/RUN

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

LOCATION: Home gym
BW: 155

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

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

LEGS:
Squats:
45x10
95x10
135x7
165x5
*belt
195x4
210x3
225x3
235x2

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 3.00 miles
Time: 33:58
Avg HR: 144
Peak HR: 154
Elevation Gain: 123'
*30 degrees and dark, 4am run

OTHER PREHAB:
-Stretching 15min


Decent day, didn't go very heavy. Cough was doing pretty good first half the day but then it got way worse, not sure if the meds are working at all, I think I'm immune to them. Highly irritated at everything and everyone right now. Really thought this running in the morning thing would chill me out a bit, no, not at all so far. I think I'd have to run 20 miles to have any effect like that, srs.

[thehobbes]

AMRAP BP/SHOULDERS/TRI/RUN

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

LOCATION: Home gym
BW: 155

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

AMRAP BENCH PRESS:
45x15
75x10
105x31
107.5x22

SHOULDERS:
Military Press:
45x10
65x8
80x8
90x3
*wrist wraps
90x2
85x5
85x4
85x4
*remove wraps
80x6
80x6
75x8

DB Shoulder Press:
35s x 13
40s x 8
45s x 5
45s x 5
40s x 8
40s x 7

Incline BB Bench Press:
45x10
95x10
115x10
135x5
145x3
145x3
145x3

TRI:
Tricep Rope Pushdowns:
40x14
40x12
40x12

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 3.00 miles
Time: 33:39
Avg HR: 158
Peak HR: 176
Elevation Gain: 55'
*38 and dark, rain, 4am run

OTHER PREHAB:
-Stretching 15min


Very strong shoulder day, killed it on incline bp, hit over goal reps on amrap, and some extra reps on military press. Weird run this morning in the dark with pouring rain. Strength and endurance seem great but still not feeling better from this pesky cough. Meds don't seem to help at all and are messing up my stomach, but at least tomorrow I get to lower the dosage. Bothered me so much yesterday I ended up puking last night. Got a nice bloody exploded vessel (I think) on the bottom of my eye from the violent puking, I assume that's what that's from unless I poked myself in the eye with a fork and don't remember.

[thehobbes]

BACK/BICEPS/RUN

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

LOCATION: Home gym
BW: 155

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

BACK:
Bent Over BB Rows:
45x12
95x12
115x12
125x11
135x10
135x10
135x9
115x14

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

Lat Pulldown:
100x12
120x10
130x9
140x6
140x6
130x9
120x11

Seated Cable Rows:
100x15
120x12
130x9
130x9
130x9

BICEPS:
DB Curls:
35s x 18
40s x 14
45s x 10
45s x 7

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 3.00 miles
Time: 33:19
Avg HR: 149
Peak HR: 163
Elevation Gain: 117'
*38 degrees and dark, 4am run

OTHER PREHAB:
-Stretching 15min


Strong back is strong. DB curls are getting ridiculous. Got some nice vascularity from that in my arms and shoulders busting out, mwah ha ha!

This farking cough is making running miserable right now. I swear I'm hacking up a gallon of phlegm over three miles, spitting everywhere, very irritating. Still on meds to hopefully fix that but I'm probably going to pick up some Mucinex and try that. The prescriptions I'm taking seem to do absolutely nothing except give me weird side effects. That inhaler is extremely stupid, does nothing but make my heart rate go up. It's wrecked my resting heart rate for the week. Maybe I'm allergic to winter?

[alicat32]

BACK/BICEPS/RUN

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

LOCATION: Home gym
BW: 155

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

BACK:
Bent Over BB Rows:
45x12
95x12
115x12
125x11
135x10
135x10
135x9
115x14

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

Lat Pulldown:
100x12
120x10
130x9
140x6
140x6
130x9
120x11

Seated Cable Rows:
100x15
120x12
130x9
130x9
130x9

BICEPS:
DB Curls:
35s x 18
40s x 14
45s x 10
45s x 7

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 3.00 miles
Time: 33:19
Avg HR: 149
Peak HR: 163
Elevation Gain: 117'
*38 degrees and dark, 4am run

OTHER PREHAB:
-Stretching 15min


Strong back is strong. DB curls are getting ridiculous. Got some nice vascularity from that in my arms and shoulders busting out, mwah ha ha!

This farking cough is making running miserable right now. I swear I'm hacking up a gallon of phlegm over three miles, spitting everywhere, very irritating. Still on meds to hopefully fix that but I'm probably going to pick up some Mucinex and try that. The prescriptions I'm taking seem to do absolutely nothing except give me weird side effects. That inhaler is extremely stupid, does nothing but make my heart rate go up. It's wrecked my resting heart rate for the week. Maybe I'm allergic to winter?

Awesome numbers you have been putting up! Watch that cough. Don't want to end up with walking pneumonia! You don't have to feel terrible to have it. The meds might not be helping because it could be viral. Antibiotics won't do anything if it is. One thing I found that works is Alka Seltzer severe cough and cold. Red liquid caps. Dry me right out. But do take care! Can't have Hammy down and out. You inspire me

[thehobbes]

Awesome numbers you have been putting up! Watch that cough. Don't want to end up with walking pneumonia! You don't have to feel terrible to have it. The meds might not be helping because it could be viral. Antibiotics won't do anything if it is. One thing I found that works is Alka Seltzer severe cough and cold. Red liquid caps. Dry me right out. But do take care! Can't have Hammy down and out. You inspire me

Thanks Ali. Walking pneumonia? Jeez I hope not, but I assume I would be passed out on the ground if I tried to go running with that? I run pretty much every day and feel fine except for coughing up a gallon of phlegm during the run. :/ Will check out Alk Seltzer. Started Mucinex yesterday, not sure if it's working but I gotta try something.

[thehobbes]

CHEST/TRI/RUN

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

LOCATION: Home gym
BW: 155

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

CHEST:
Bench Press:
45x15
95x10
135x7
155x5
170x3
*wrist wraps
185x1
190x1
185x1
185x1
170x3
170x3
165x4
165x3

Bench Press with BLUE SLINGSHOT:
*wrist wraps
175x6
185x5
190x4

AMRAP Bench Press:
155x8
135x18 *tied rep PR
80x43 *rep PR

Incline BB Bench Press:
45x10
95x10
115x9
135x5
145x3
135x4

TRI:
Tricep Rope Pushdowns:
40x14
40x13
40x13

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: 5.00 miles
Time: 49:22 accidental tempo run, fast pace was fast
Avg HR: 152
Peak HR: 168
Elevation Gain: 267'
*48 degrees and cloudy
Post: Stretching 15min

OTHER PREHAB:
-Stretching 15min


Good bench day, did well on the middle weight sets, didn't go extremely heavy on singles. Seems like I'm building up more endurance for the amrap stuff. 135x18 is something I didn't think I'd be hitting every week. Weigh in tomorrow morning, hopefully I'm up to 156 or 157.

That was the best run I've had in like a month. My pace picked up big time, felt great! Coughed a few times but not like it's been recently. I started taking Mucinex yesterday. Not sure if that's helping me or if the prescription meds are finally kicking in. Also that was by far the warmest weather it's been in months at 48 degrees. Maybe I have a big problem with the cold temps? I'm so happy spring is on the way, running in 20 degree weather all the time sucks.

[thehobbes]

LONG RUN (Monday)

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 10.00 miles
Time: 1:46:17
Avg HR: 162
Peak HR: 176
Elevation Gain: 425'
*40 degrees and sunny, ran up Puritas hill 3x
Post: Stretching 15min


Good run, rampaged the hill of death! Felt much better than last week, coughing a little bit while running but it's improving. 40 degrees felt like summer.

[thehobbes]

BACK AND BICEPS

SUPPS:
PRE: Hyde 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 13
bw x 11
bw x 9
bw x 8
bw x 7
bw x 7
*total of 55

DB Rows:
60s x 10
70s x 10
80s x 9
85s x 7
85s x 6
85s x 5
75s x 9
75s x 9

HS Row:
1pps x 10
2pps x 10
3pps x 10 *rep PR
150lb ps x 6 *wt PR
3pps x 8
2.5pps x 10

Lat Pulldown:
100x10
115x10
130x10
145x9
160x4 *wt PR
145x9

Face Pulls:
42.5 x 20
50 x 17
57.5 x 16
57.5 x 16

Seated Cable Row:
120x12
140x11
160x9 *rep PR
160x8

BICEPS:
EZ Bar Curls:
55x30 *rep PR
55x26
55x21

DB Curls:
40s x 12
40s x 9
35s x 15

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


BOOM - Ham everywhere and PRs everywhere! Lifts were ridiculously strong today, crushed db rows, lat pull, Hammer Strength, and curls. Lat pulldown at 130 feels like nothing now, used to be my heaviest set. And that's the first time I ever passed 3 plates per side on the Hammer Strength row. Scale weight didn't change this week but it feels like I'm eating nonstop. 3500 calories a day right now, about 220g protein. I've been smashing some junk food in there as well, feels like I have a food addiction right now lulz, cookies my god I can't stop attacking cookies, hit a pizza and a couple cheeseburgers recently, and some donuts. Weird I'm not up to like 160lb by now. I guess all the running counters the calories enough. I don't suggest eating that kind of stuff consistently BUT if you need some leeway with your eating just get out there and run a lot, you can get away with a lot more.

Got the bench and run comp coming up in a week and a half too.

[alicat32]

LONG RUN (Monday)

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 10.00 miles
Time: 1:46:17
Avg HR: 162
Peak HR: 176
Elevation Gain: 425'
*40 degrees and sunny, ran up Puritas hill 3x
Post: Stretching 15min


Good run, rampaged the hill of death! Felt much better than last week, coughing a little bit while running but it's improving. 40 degrees felt like summer.

Sounds like a great run! Glad the cough is getting better! Didn't mean to worry ya with the walking pneumonia, but it does happen when folks with a cough or bronchial problem push it. But, you know your body better than anyone else You know when you need to heal up! Keep killin' it, all those PRs!