Ham's Powerlifting Log of Peace and Prosperity

[thehobbes]

CHEST/TRI/RUN (Sunday)

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

LOCATION: Home gym
BW: 156

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

CHEST:
Bench Press:
45x15
95x12
135x7
155x5
170x4
*wrist wraps
185x1
190x1
185x1
170x4
170x3
170x3
165x5
155x8
135x16
80x42

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

TRI:
Tricep Rope Pushdowns:
45x13
45x12
45x11

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 4.00 miles
Time: 40:01
Avg HR: 149
Peak HR: 162
Elevation Gain: 278'
*80 degrees and sunny

OTHER PREHAB:
-Stretching 15min


Strong bench day and run was at a pretty quick pace, especially considering the heat. Sweaty Ham has been sweaty!

[thehobbes]

LONG RUN (Monday)

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 8.00 miles
Time: 1:24:51
Avg HR: 150
Peak HR: 158
Elevation Gain: 36' ran at the flat park, good thing, heat was brutal
*87 degrees and sunny!
Post: Stretching 15min


Very tough run. 8 miles is not a terribly long distance for me, but man was it hot! I carried water on me, needed that pretty quickly, and then drank 3 bottles of Gatorade and water immediately upon finishing. It was amazing how much difference it made when I came across a little spot of shade on the course, was pretty much trying to make it from spot to spot to get some relief.

[TM79]

Checking in and, as usual, I'm still in awe of your training Ham. Still lifting heavy and running long. I couldn't help but laugh at the 87 degree run. Welcome to my world... You aren't kidding about the shade either. I will run my old a$$ clear to the other side of the road to catch some shade, even if it only lasts for 50 feet. Keep up the great work!

[thehobbes]

BACK/BICEPS (Tuesday)

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

LOCATION: LTF
BW: 157

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

BACK:
Pull Ups:
bw x 12
bw x 11
bw x 9
bw x 8
bw x 7
bw x 6
*total of 53

DB Rows:
60s x 10
70s x 10
80s x 8
85s x 6
85s x 5
85s x 4
75s x 9
*always a good day when I can smash the 85s around

HS Row:
1pps x 10
2pps x 10
3pps x 10
3.5pps x 4
3pps x 8

Lat Pulldown:
100x10
115x10
130x9
145x7
145x6
135x9

Face Pulls:
42.5 x 20
50 x 17
57.5 x 15
57.5 x 14

Seated Cable Row:
120x10
140x10
160x8
160x7

BICEPS:
EZ Bar Curls:
45x33
45x31
45x22


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

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


Very strong lift day, numbers are all at max amounts. Been eating a ton of food lately not even on purpose, but it's adding to the strength of death and destruction.

[thehobbes]

DL/SQUAT/RUN

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

LOCATION: Home gym
BW: 157

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

BACK:
DL:
135x8
185x5
*Versa Grips
225x4
*belt
250x3
275x1
285x1

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

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 4.00 miles
Time: 40:05
Avg HR: 149
Peak HR: 165
Elevation Gain: 275'
*85 degrees and sunny

OTHER PREHAB:
-Stretching 15min


Sweaty morning run and evening lifting. Ended up taking the day off work. Sleeping in a couple hours was great, but I ended up being on the phone and computer with work related issues just as much as any other work day. I did get a few things done though that I've been trying to get time to do for a while - renewed my drivers license (two hour wait to get a 5 minute process done), appointment with the eye doc to get new contacts, grocery shopping, and finding a pharmacy to order some allergy meds for my big orange ginger cat. He's like me, allergic to damn near everything that exists in nature. Happy to get all that accomplished today. Oh and my license is AWESOME, looks like a mugshot of someone who just committed an atrocious crime LMAO. Gonna use that chit as my Xmas card, just a card with my creepy serious pissed off face on it, no words, no other stuff, just that.

[thehobbes]

AMRAP BP/SHOULDERS/TRI/RUN

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

LOCATION: Home gym
BW: 157

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

AMRAP BENCH PRESS:
45x15
75x12
105x32
107.5x24

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

DB Shoulder Press:
40s x 9
45s x 6
45s x 4
40s x 8
40s x 7

Incline BB Bench Press:
45x10
95x10
115x10
135x5
140x4
140x3

TRI:
Tricep Rope Pushdown:
45x13
45x12
45x10

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 4.00 miles
Time: 40:44
Avg HR: 149
Peak HR: 166
Elevation Gain: 157'
*88 degrees and sunny

OTHER PREHAB:
-Stretching 15min


Strong AMRAP, right on target. Hot as fuk running.

[thehobbes]

RUN

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 3.00 miles
Time: 30:23
Avg HR: 146
Peak HR: 156
Elevation Gain: 116'
*76 degrees and cloudy


Short evening run, at least it wasn't 90 degrees out. Very stupid day, was scheduled to be off from work today but of course something happened so I had to go in. Also have to work tomorrow. Last 3 months have been fuking ridiculous. Thinking of just moving to Mexico, riding around on my pet donkey Hercules, and selling drugs, semi srs.

[thehobbes]

CHEST/TRI/RUN

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

LOCATION: Home gym
BW: 158

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

CHEST:
Bench Press:
45x15
95x12
135x7
155x6
170x4
*wrist wraps
185x2
190x1
185x1
170x3
170x4
165x4
*remove wraps
155x9
135x16
80x41

Incline BB Bench Press:
45x10
95x10
115x10
135x6
145x3
145x3
135x5

TRI:
Tricep Rope Pushdowns:
45x13
45x11
45x10

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 4.00 miles
Time: 40:16
Avg HR: 148
Peak HR: 165
Elevation Gain: 277'
*81 degrees and sunny

OTHER PREHAB:
-Stretching 15min


Very strong bench day, hot AF run again. Hit up the hill of death and destruction. Always good to throw up 185 bp for a smooth double.

[thehobbes]

BACK/BICEPS (Tues)

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

LOCATION: LTF
BW: 156

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

BACK:
Pull Ups:
bw x 13
bw x 10
bw x 8
bw x 8
bw x 6
bw x 5
bw x 5
*total of 55

DB Rows:
60s x 10
70s x 10
80s x 8
85s x 6
85s x 5
75s x 8
75s x 7

HS Row:
1pps x 10
2pps x 10
3pps x 9
150lb ps x 5
3pps x 8
2pps x 13

Lat Pulldown:
100x10
115x9
130x9
145x5.5
130x8

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

Seated Cable Row:
120x12
140x10
160x8
160x7

BICEPS:
EZ Bar Curls:
55x23
55x17
45x25

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

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


Strong day, destroyed HS row and db row.

[thehobbes]

LONG RUN (Wed)

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 9.00 miles
Time: 1:33:44
Avg HR: 151
Peak HR: 166
Elevation Gain: 36'
*went to the park in the evening, 88 degrees and sunny

Post: Stretching 15min


Workout days got slightly screwed up, was supposed to be off work Monday and get my long run in then, but had to go in. No workouts Mon so I'm bumping squat/DL to Fri and did a long run on Wed. Of course it was hot as fawk out again, even at 6pm. Probably lost a gallon of sweat, then drank all the Gatorade Zero. Salty Ham.

I found a local half marathon Aug 4th so I'm doing that. It starts at 7am so I'm assuming it won't be 90 degrees out at that time.

[thehobbes]

AMRAP BP/SHOULDERS/TRI/RUN

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

LOCATION: Home gym
BW: 156

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

AMRAP BENCH PRESS:
45x15
75x12
105x31
107.5x22

SHOULDERS:
Military Press:
45x12
65x10
80x7
85x4
85x3
85x3
85x3
75x8

DB Shoulder Press:
40s x 9
45s x 7
50s x 3 *wt increase
45s x 6

Incline BB Bench Press:
45x10
95x10
115x10
135x6
150x3 *wt increase
135x5

TRI:
Tricep Rope Pushdown:
45x13
45x11
45x11

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 4.00 miles
Time: 40:47
Avg HR: 152
Peak HR: 177
Elevation Gain: 275'
*84 degrees and sunny, oh great it cooled down today

OTHER PREHAB:
-Stretching 15min


It is really farking hot out, wtf, the Hill of Death is brutal in that. Blasted db shoulder press with the 50s, those are pretty heavy for shoulder press, always making progress. And incline is feeling smooth lately, pretty easy triple at 150lb.

Planned on running at 5am today, woke up and was sore as fuk from yesterday's long run, so I went back to bed until 6. Got everything loosened up by walking around all day, feel fine now. Will see about an early morning run tomorrow.

[thehobbes]

DL/SQUAT/RUN

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

LOCATION: Home gym
BW: 156

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

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

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

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 4.00 miles
Time: 40:47
Avg HR: 152
Peak HR: 177
Elevation Gain: 195'
*65 degrees and cloudy, 5am run

OTHER PREHAB:
-Stretching 15min


Got out for an early morning run, much cooler. Saw 3 other people running, I swear I've never seen another single person running that early! Did a little extra on DL and squat as well, went smooth.

Will be at work for a long day tomorrow and then am supposed to finally have Sun and Mon off, that would be a fukking miracle to get two days in a row, so sick of this going in 6 days a week chit. And going in on my day off to legit fix things for other people so their day isn't horrible, no appreciation I swear. Got a chit ton of stuff to do this weekend for work on the computer as always, but trying not to go in on my days off. The goal is to not interact with a single human for two days, my god that would be awesome, need some fukking peace, all people do is complain complain complain. Try to fix things and make everything better for them but fuk no, then they just complain complain complain even more. Yeah it's official, Ham is in "fuk the world" mode. Gonna order a pet donkey off Amazon and run around Mexico selling drugs. I wonder if those ship 2 day Prime?

[ElrondHubbard]

Hammy, I know where you can get a whole herd of donkey's for free. All you have to do is catch 'em!

But yeah, a couple of days with no other people around? Sweet! You need to go on a nice solo backpacking trip to the mountains -- any mountains!

Good luck!

[thehobbes]

Hammy, I know where you can get a whole herd of donkey's for free. All you have to do is catch 'em!

But yeah, a couple of days with no other people around? Sweet! You need to go on a nice solo backpacking trip to the mountains -- any mountains!

Good luck!

I bet I can catch em, I'm getting fasssst. Yep, did not even take the car out today, it was wonderful. Oooo backpacking in the mountains, just me and my beef jerky.

[thehobbes]

CHEST/TRI/RUN

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

LOCATION: Home gym
BW: 154.2

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
190x fail
185x1
180x1
170x3
170x3
170x3
165x4
*remove wraps
155x9
135x16
80x44

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

TRI:
Tricep Rope Pushdowns:
45x12
45x12
45x11

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 4.00 miles
Time: 40:03
Avg HR: 145
Peak HR: 167
Elevation Gain: 278'
*82 degrees and sunny
Post: Stretching 15min

OTHER PREHAB:
-Stretching 15min


Not my best day for heavy singles, but high rep sets were solid. Hot AF for running again, maybe about 5 degrees cooler. Officially signed up for the Hofbräuhaus Half Marathon August 4th! It's at 7am so hopefully temps will be more like 65-70 degrees. Got a long run scheduled for tomorrow, will try to go earlier in the morning because mid day it'll be in the 80s again. If I can sneak in there when it's 70ish I could knock out 10-11 miles easy.

[thehobbes]

LONG RUN

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 10.00 miles
Time: 1:44:40
Avg HR: 142
Peak HR: 151
Elevation Gain: 45'
*86 degrees and sunny
Post: Stretching 15min


It's still hot out. Went to the park in the morning and knocked out a long ass run. I'd like to get an 11-12 mile training run in before the race, got a few weeks yet. I'm going to have to write some notes for myself where all the race water stops are, drinking a crapload of water during these runs.

[thehobbes]

BACK/BICEPS (Tues)

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

LOCATION: LTF
BW: 156

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 6
bw x 6
*total of 56

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

HS Row:
1pps x 10
2pps x 10
3pps x 9
150lb ps x 5
3pps x 8
2.5pps x 10

Lat Pulldown:
100x10
115x10
130x10
145x6.5
150x5
135x8

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

Seated Cable Row:
120x12
140x10
160x8
160x8

BICEPS:
EZ Bar Curl:
55x27
55x17
45x29

DB Curls:
35s x 13
40s x 9
40s x 8

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

[thehobbes]

DL/SQUAT/RUN (Wed)

SUPPS:
PRE: ANIMAL Rage 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
225x4
*belt
250x3
275x1
290x1
275x1

LEGS:
Squats:
45x10
95x8
135x7
165x4
*belt
195x3
210x3
225x3
235x2

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 3.00 miles
Time: 31:57
Avg HR: 139
Peak HR: 160
Elevation Gain: 206'
*71 degrees and rain

OTHER PREHAB:
-Stretching 15min

[thehobbes]

AMRAP BP/SHOULDERS/TRI/RUN (Thurs)

SUPPS:
PRE: ANIMAL Rage 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
75x12
105x30
107.5x22

SHOULDERS:
Military Press:
45x10
65x10
85x4
85x4
85x3
75x7
75x7

DB Shoulder Press:
40s x 10
45s x 8
50s x 3
45s x 6
45s x 6

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

TRI:
Tricep Rope Pushdowns:
45x14
45x11
45x10

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 4.00 miles
Time: 40:07
Avg HR: 137
Peak HR: 159
Elevation Gain: 274'
*68 degrees and cloudy

OTHER PREHAB:
-Stretching 15min

[thehobbes]

RUN (Friday)

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 3.00miles
Time: 30:07
Avg HR: 142
Peak HR: 154
Elevation Gain: 148'
*92 degrees and sunny
Post: Stretching 15min

[thehobbes]

CHEST/TRI/RUN (Sunday)

SUPPS:
PRE: ANIMAL Rage 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:
45x12
95x12
135x7
155x5
170x4
*wrist wraps
185x1
190x1
185x1
170x3
170x3
170x3
165x4
*remove wraps
155x10
135x15
80x43

Incline BB Bench Press:
45x12
95x10
115x10
135x5
145x2

TRI:
Tricep Rope Pushdowns:
45x13
45x11
45x10

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 4.00 miles
Time: 40:20
Avg HR: 145
Peak HR: 164
Elevation Gain: 279'
*86 degrees and sunny
Post: Stretching 15min

OTHER PREHAB:
-Stretching 15min


Strong on the heavy singles, 190 went up smooth. Killed the high rep sets too. That final 43 rep set is the comp wt for my competing wt class (under 153lb body weight) for the Quad Cities Marathon Pump and Run. I signed up yesterday for the Half Marathon and bench press + bicep curl competition. Curl wt is 50lb, I've been practicing with the 55 at the gym, getting in the high 20s for reps on the curl. I should be able to get a combined 70 reps with the bench and curl. Each rep is worth 20 seconds off your half marathon time. Last year's athletes look very competitive, there are people putting up some crazy reps on this stuff.

Got my hotel reservations all set last night too to stay in Illinois a couple miles from the expo center. Staying at one of the Radisons out there, nothing fancy, but upgraded to a whirlpool tub for like $20/night. Room comes with a microwave and little fridge as well so I can bring some food from home again. Looks like there are a bunch of restaurants out there too and this is more of a regular town, not a big city like Cincinnati so driving around a bit should be fine. Last time I got into the city Thurs, a day before the events started, and left Sunday a few hours after my half marathon. Holy ham driving all the way home a few hours after running 13 miles was brutal! I swear I couldn't walk getting out of the car at the first gas station. So this time I'm racing Sunday but going home Monday so I can eat and relax all day after the race.

[thehobbes]

LONG RUN

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 12.00 miles
Time: 2:05:29
Avg HR: 146
Peak HR: 159
Elevation Gain: 61'
*75 degrees and cloudy
Post: Stretching 15min


Whoa, that was the hardest long training run I've ever had. First 10 miles started out fine but even at 75 degrees with the sun starting to come out again it was hot as fuk. I drank a ton of Gatorade and water during the run and probably a gallon more of water after. Really had to gut out the last mile. I'm trying to run slow but I think I'm just naturally getting faster because I'm hitting previous half marathon race paces from last year with some of the training runs. Strava keeps giving me PRs for segments and distances. I'm like nooooo, but I'm tryna go SLOW! Man I hope the August half marathon starts out at like 65 degrees, it is too damn hot out for this! I hope I didn't break a kidney or something, damn dude.

Endless... sweat!

[thehobbes]

BACK/BICEPS

SUPPS:
PRE: ANIMAL Rage 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 8
bw x 7
bw x 7
bw x 7
bw x 6
*total of 57, goal is 50 but to stop at *only* 51 just seems criminal

DB Rows:
60s x 10
75s x 10
85s x 8
85s x 6
85s x 5
75s x 9
*excellent run on these

HS Row:
1pps x 10
2pps x 10
3pps x 9
150lb ps x 5
3pps x 7
2.5pps x 11

Lat Pulldown:
100x10
115x10
130x10
145x6.5
150x5
145x6

Seated Cable Row:
120x12
140x10
160x8
160x7

Face Pulls:
42.5 x 20
50 x 18
57.5 x 12
57.5 x 12

BICEPS:
EZ Bar Curl:
55x31
55x19
45x27

DB Curls:
35s x 15
40s x 10
35s x 12

OTHER PREHAB:
-Stretching 15min
-Hot tub 10min
-Dip in the pool
-Sauna with rolling 15min


Very strong day, demolished db rows and all the bicep curls! Got a gym compliment from a girl who said my biceps were awesome and my lifts were impressive. Inspiring people everywhere with my db rows heehee.

[thehobbes]

DL/SQUAT/RUN

SUPPS:
PRE: ANIMAL Rage 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
225x4
*belt
250x3
275x1
290x1

LEGS:
Squat:
45x12
95x10
135x7
165x5
*belt
195x4
225x3
235x2

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 4.00 miles
Time: 42:09
Avg HR: 143
Peak HR: 159
Elevation Gain: 281'
*62 degrees with some drizzle

OTHER PREHAB:
-Stretching 15min


Hit up an early morning run before work and lifted in the evening, productive day. Got a crap load of stuff done for work during the day too, everything from insurance claims to getting some bizarre paint colors made at home depot so I can repair some truck decals. You ever need a tiny amount of custom paint? They have that, got these little pint sample containers tinted for like $4. Seems like I'm at home depot 3x a week for some weird thing I'm working on, it's getting out of hand lol.

[ElrondHubbard]

Nice leg work! Beastly in both strength AND endurance!

I never had much success with custom tinting, maybe the fact that my color vision is a bit off has something to do with it. I can tell two different shades are different, but I can never articulate how. So I stick with the names on the color chips.

Home Depot keepin' it in business crew here...

[thehobbes]

Nice leg work! Beastly in both strength AND endurance!

I never had much success with custom tinting, maybe the fact that my color vision is a bit off has something to do with it. I can tell two different shades are different, but I can never articulate how. So I stick with the names on the color chips.

Home Depot keepin' it in business crew here...

Thanks EH! Haha yeah I ended up getting one of the colors dead on but the other one came out a bit light, worked out well enough though. Fixed that stuff up this morning and it looks pretty good. Damn Home Depot, I have to go AGAIN this weekend because now I need some small screws I don't have any more of in my little basement tool room. That'll be the third time this week going to HD. I shamelessly bought a bunch of storage containers there last time that caught my eye too, I love chit like that.

[thehobbes]

AMRAP BP/SHOULDERS/TRI/RUN (Thurs)

SUPPS:
PRE: ANIMAL Rage 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
75x12
105x31
107.5x20

SHOULDERS:
Military Press:
45x12
65x10
80x6
85x4
85x3
80x6
80x6

DB Shoulder Press:
40s x 10
45s x 7
45s x 6
45s x 6
45s x 6

Incline BB Bench Press:
45x10
95x10
115x10
135x6
145x4
145x3
145x3
145x3

TRI:
Tricep Rope Pushdowns:
45x12
45x11
45x10

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 4.00 miles
Time: 41:15
Avg HR: 157
Peak HR: 166
Elevation Gain: 278'
*59 degrees and dark, 5am run

OTHER PREHAB:
-Stretching 15min


Strong shoulder day, excellent work on the incline bench press, numbers are coming up on that.

[thehobbes]

RUN

CARDIO:
Running:
Warmup: Dynamic routine

Distance 5.00 miles
Time: 50:37
Avg HR: 144
Peak HR: 153
Elevation Gain: 177'
*84 degrees and sunny
Post: Stretching 15min


Went for a run this evening - it's HOT! I swear my entire neighborhood is uphill no matter which direction I go. I didn't do any large hills today but it's like this whole city is on a gradual incline. I already hit 25 miles this week and I still have Sunday to run, will likely do a little 3 mile that day. Half marathon is next weekend. Monday will be a semi long run and then some short easy ones during the week to taper.

[thehobbes]

CHEST/TRI/RUN (Sunday)

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

LOCATION: Home gym
BW: 156

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
190x1 smooth
185x1
170x3
170x3
170x3
165x4
*remove wraps
14x11
80x45

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

TRI:
Tricep Rope Pushdowns:
45x12
45x11
45x10

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 3.00 miles
Time: 29:40
Avg HR: 145
Peak HR: 154
Elevation Gain: 94'
*86 degrees and sunny
Post: Stretching 15min

OTHER PREHAB:
-Stretching 15min


Strong heavy sets on bp and blasted the amrap set at the end for 46 reps. I think I died twice during that set. The run was short and hot, got the week's total to 28 miles. Today is long run day, hot again, shooting for 8-10 miles only as this is the last long run before the race. Also yesterday was my birthday, turned 37.

[thehobbes]

LONG RUN

CARDIO:
Running:
Warmup: Dynamic routine

Distance: 9.00 miles
Time: 1:31:30
Avg HR: 150
Peak HR: 157
Elevation Gain: 36'
*88 degrees and sunny
Post: Stretching 15min


Damnit it's so hot out!! Of course I go right in the middle of the day when it's the peak temps. Tough run, hopefully the race is 70ish, 70 is a whole different thing than 88. My earbuds died on mile 4. Today I learned I do not like running without music, it sucks donkey balls. They're TaoTronics BT earbuds, only about $30 and awesome for about a year, but they do die at almost exactly a year. I take them out in the rain and sweat my ass off with them so I guess that's fair. And I use them at least 6 days a week, so that's a pretty good amount of hours I'm getting I think. I ordered another pair which is coming tomorrow. At least this didn't happen in the middle of an actual half marathon.

Also OITNB just released its new season and I started that up Saturday night. Ah they released it for my bday it seems. Hopefully Wentworth will have a new season on Netflix this winter.