Hammer's Log

[Hammerfit]

Starting on a new piece of paper. This is where I will log my training and general comments about my fitness and preparation to any shows that I may be doing.
The main purpose of transferring this info from my training journals to this forum is to motivate others.

[Hammerfit]

warmups/stretch

5 sets of horizontal leg ext. 25 reps ea
5 sets of wide stance back squats 20 reps ea WS: 315x17; 20 was doable but I had the hack squats in my mind
4 sets of Smyth Machine Sissy Hack Squats x 12 reps ea.
5 sets of wide stance suicide squats 20 reps ea
WS: 5pl per side x 35/4pl per side x 30/3 pl per side x 40/2 pl per side x 30
4 sets of unilateral leg ext. x 25 reps ea
4 sets of unilateral leg curls x 15 reps ea
4 sets of reverse BB lunges in smyth machine 15 reps ea leg
4 sets of Smyth Machine SLDL x 12 reps ea. WS: 4 pl per side x 17

Trained w a new training partner, very successful session, we both were smoked

[joedemarco]

Wow!!! That was a lot of volume! Great leg workout, Mike. Gets me psyched for tomorrow!

[Hammerfit]

Wow!!! That was a lot of volume! Great leg workout, Mike. Gets me psyched for tomorrow!

It was a great session, Im glad I can take it easy the rest of the day. My training partner is a fire fighter and he was going to work afterwards! Im sitting here with 2 ice bags!

Def try the sissy hacks if you have not done them before. It will have you trembling. Scott made it look way too easy!

[Hammerfit]

Still blow up after Legs but managed some good work

Delts
4 supersets of uni side & front laterals 25 reps ea
4 sets of machine presses 15 reps ea
4 sets of machine rear laterals 20 reps ea

4 supersets of straight leg raises 25 reps w rear kickbacks 20 reps
4 supersets of reverse crunches 20 reps w dragon flags 20 reps

[Hammerfit]

did 4 sets of DB flyes 15 reps ea
4 sets of incline bench Db presses 12 reps ea
4 sets of cable presses 15 reps
4 sets of low to high cable flyes superset w pushups to failure

4 supersets of rope extensions w overhead extensions 20 reps ea

[Hammerfit]

Backed off the volume and got some good quality reps in

5 sets horizontal leg extensions 20-25 reps
6 sets Front Squats 12-20 reps
4 sets Suicide Squats w feet close together 20-25 reps
4 sets of SLDL in Smyth Machine 12-15 reps
4 sets of uni leg ext 20 reps super set w standing lunges

[Baldiewonkanobi]

That full leg day still has me spinning. I like the 2 a week legs, just can't imagine enough glycogen in the tank to complete that full day. :hypno:
Your wheels are gonna be show stoppers.


Baldie

[KevinCouch]

Awesome Job Mike! Can't wait to see how u look at the Nats! I'll be there (God willing) chearing you and the others here on to victory! I'll buy first round for everone on Saturday night.

[Hammerfit]

6 giant sets - 3 sets of wide grip pull-ups to failure/3 sets of narrow grip chins to failure/reverse hypers 20 reps - feet down low toes up/reverse kickbacks 20 reps

4 sets of HS narrow grip pulls 15 reps super set w Machine Pullovers 12-15 reps
WS to failure, drop sets to failure

4 sets of reverse lying DB rows 15 reps

Low Cable Rows to waist 15 reps super set w narrow grip cable pulls 20 reps
WS to failure, drop sets to failure

4 sets of Glute Machine Press 20 reps super set w hip adductors 25-50 reps

[Hammerfit]

tricep rope ext ss w overhd ext
bb skull crushers
kickbacks w a rope cable

preacher uni db curls
cable uni curls
db hammer curls
reverse grip bb curls

[axioma]

Awesome Job Mike! Can't wait to see how u look at the Nats! I'll be there (God willing) chearing you and the others here on to victory! I'll buy first round for everone on Saturday night.
Word.

[Hammerfit]

Uucdvftko7c&tracker=False

[freebirdmac]

Cool video! Some interesting exercises in there :)

[Hammerfit]

Trained legs with the kid again today and I think I have found a good training partner, never complains and pushes me to the limit

6 sets leg ext ws 200x12
5 sets back squats ws 405x10 rest for 30 seconds 405x13
hack squats 2 sets and the machine hung up
4 sets suicide squats w feet close together ws 12 plates x 30
4 sets machine sldl ws 8 plates x 12/6 x 12/4x12
4 sets seated leg curls super set w calve raises 15 reps ea
5 sets walking lunges w 45lb dbs

[joedemarco]

Trained legs with the kid again today and I think I have found a good training partner, never complains and pushes me to the limit

6 sets leg ext ws 200x12
5 sets back squats ws 405x10 rest for 30 seconds 405x13
hack squats 2 sets and the machine hung up
4 sets suicide squats w feet close together ws 12 plates x 30
4 sets machine sldl ws 8 plates x 12/6 x 12/4x12
4 sets seated leg curls super set w calve raises 15 reps ea
5 sets walking lunges w 45lb dbs

Great leg workout, Mike! The squat set with the 405 is pretty sick. How did you get more reps with only 30 sec rest? Or, did I read it incorrectly?

[Hammerfit]

Great leg workout, Mike! The squat set with the 405 is pretty sick. How did you get more reps with only 30 sec rest? Or, did I read it incorrectly?

We were actually going to go up to 455 the final set but my training partner noted I did those reps faster than normal so it was a good idea to try it again. To be honest the first reps weren't that taxing, so I must have gone too fast. I guess you could call it a do over! Of course as you can imagine I was done after that, so had to put the heavier lift up for another day.

And...I was having a very good day, first time I can remember not having ANY back or hip discomfort squatting. And it could have been longer than 30 sec. Im guessing at the time but thats pretty close. (maybe it was 32 seconds)

[joedemarco]

We were actually going to go up to 455 the final set but my training partner noted I did those reps faster than normal so it was a good idea to try it again. To be honest the first reps weren't that taxing, so I must have gone too fast. I guess you could call it a do over! Of course as you can imagine I was done after that, so had to put the heavier lift up for another day.

And...I was having a very good day, first time I can remember not having ANY back or hip discomfort squatting. And it could have been longer than 30 sec. Im guessing at the time but thats pretty close. (maybe it was 32 seconds)

LOL...tell the truth...you just wanted to out due me because I told you I got 405 for 12 last week. So you went ahead and did 13 reps! You SOB.

Guess the goal is 14 now...lol. I have legs tomorrow so we will see....

[Hammerfit]

LOL...tell the truth...you just wanted to out due me because I told you I got 405 for 12 last week. So you went ahead and did 13 reps! You SOB.

Guess the goal is 14 now...lol. I have legs tomorrow so we will see....

Keep raising the bar!

[Hammerfit]

1 hr fasting walk starting to get lean but weight is holding at 226, great sign that plan is working

4 giant sets of sled calve raises/dragon flags/hack calve raises/hanging leg raises all 25 reps

4 supersets of leg press calve raises w reverse crunches 25 reps ea

20 min cycling 10 min stair step

[KevinCouch]

I know you were talking about NOT doing the local show in April. Maybe I missed an earlier post but have you decided to just concentrate on the Masters now? Great to hear that your body is responding well to your recent tweaks.....

[Hammerfit]

I know you were talking about NOT doing the local show in April. Maybe I missed an earlier post but have you decided to just concentrate on the Masters now? Great to hear that your body is responding well to your recent tweaks.....

Still up in the air Kev. With my diet plan and moderate cardio I am losing body fat and actually gaining muscle! So if it continues like this, I may show up. I have been very strict on a diet of 300-400 grams of protein and 150-200 carbs a day w re-feeds on Sat or Sun. The Skip Loading method by Ken Hill has really made a difference. Thanks Skip! I woke up this morning leaner than I have been all year at a hard 230lbs! I actually gained 2-4 lbs this week. It's not water weight because I have really good deep cuts in my quads this morning at this weight. One thing I won't do is sacrifice my added LBM for this local show. If I'm hard at 230 with low BF then I'll show Pensacola what hard work looks like at 55. I have a good friend who is going to make the call for me one week out. We'll see. 4 weeks out today, right on track! Not going to change a thing in training. Leg Days all out squat blasting, back days all out rack deads, gotta at least try and stay w the Zen Master! Abs days w Lisa, equally brutal.

[HeavyDutyGuy]

Good stuff! Sounds like you are on your game..

[Hammerfit]

5 sets of 15 Preacher DB curls
5 sets of 15-25 BB Skull Crushers
5 sets of 12 cable uni curls
5 sets of 15-20 cable pushdowns
5 sets of 12-15 uni machine preacher curls
DB Kickbacks 35x12/40x12/45x12/50x12/55x10/50x10/45x10/40x10/35x12

rZ-6kn6sTPs

[Hammerfit]

Trained legs w Lisa

4 WS of leg extensions 12-15 reps superset w Charles Glass Leg Curls 12 reps
4 WS of Machine Squats 10-12 reps superset w DB SLDL 12 reps
4 sets of glute machine press 20 reps superset w reverse hypers 20 reps
4 sets of Hip Adduction Machine 15-25 reps superset w Machine Uni Leg Press
4 sets of lying leg extensions 15-20 reps

Dropped 8 lbs overnight after re-feed day!

[Rick Prince]

...Dropped 8 lbs overnight after re-feed day!

Holy......Is that explainable? I would have expected an increase in weight from filling up the glycogen stores.

[fatbackgoal]

Some really good workouts Hammer. I would also like to know how you dropped that much after a refeed? Would it not take a couple of days to see that?

[Hammerfit]

Holy......Is that explainable? I would have expected an increase in weight from filling up the glycogen stores.

Ken Hill's Skip Loading principle has my metab screaming! Also just finished brutal 3 week run of stimulant. Came off Friday, hit the YCA stack next day and bam!

[KevinCouch]

Still up in the air Kev. With my diet plan and moderate cardio I am losing body fat and actually gaining muscle! So if it continues like this, I may show up. I have been very strict on a diet of 300-400 grams of protein and 150-200 carbs a day w re-feeds on Sat or Sun. The Skip Loading method by Ken Hill has really made a difference. Thanks Skip! I woke up this morning leaner than I have been all year at a hard 230lbs! I actually gained 2-4 lbs this week. It's not water weight because I have really good deep cuts in my quads this morning at this weight. One thing I won't do is sacrifice my added LBM for this local show. If I'm hard at 230 with low BF then I'll show Pensacola what hard work looks like at 55. I have a good friend who is going to make the call for me one week out. We'll see. 4 weeks out today, right on track! Not going to change a thing in training. Leg Days all out squat blasting, back days all out rack deads, gotta at least try and stay w the Zen Master! Abs days w Lisa, equally brutal.

Got a great system Mike for YOUR body. Just keep dialing in slowly and you will find the winning combination on stage! You're gonna really have the guys in your class shaking their heads when you strip down in the posing room...all the videos and pics. It's your time to shine my man!!

[Hammerfit]

incline bench DB press 5 sets of 12-15
incline machine press 4 sets of 10-12 drop sets FR
cable press super set w cable flyes 4 sets of 12
FST-7 cable flyes 15 reps
6 sets uni tri extension holing end of rope 12 reps
4 sets reverse grip curls 12 reps

[SwoleChamp]

nice workouts man. good luck!

[Mike Conley]

Good luck man!!!!!!

[joedemarco]

Solid workout, Mike!

[Hammerfit]

I told Joe I was going to best his pulls by 1 rep in the racks deads.....aint happening! Lost my grip on rep 5. But I was happy that I got that considering Ive lost 10-11 lbs since last back day. Holding steady @ 219-220

2 sets of wide grip pullups and 2 sets of narrow grip chins superset w reverse hypers with feet all the way down at bottom of platform all to failure

Rack Dead Lifts
WS: 405x15/495x12/585x5...damit lost my grip or I would have gotten 6! I'll get ya next time!

cable narrow reverse grip pulldowns 4 sets of 12 WS 3x RP plus FRs
Incline bench face down bialteral DB rows 4 sets of 12 WS 4 x RP plus FRs
Machine Pullovers 4 sets 10-12
Rope Pullovers 3 sets of 8-12

[joedemarco]

I told Joe I was going to best his pulls by 1 rep in the racks deads.....aint happening! Lost my grip on rep 5. But I was happy that I got that considering Ive lost 10-11 lbs since last back day. Holding steady @ 219-220

2 sets of wide grip pullups and 2 sets of narrow grip chins superset w reverse hypers with feet all the way down at bottom of platform all to failure

Rack Dead Lifts
WS: 405x15/495x12/585x5...damit lost my grip or I would have gotten 6! I'll get ya next time!

cable narrow reverse grip pulldowns 4 sets of 12 WS 3x RP plus FRs
Incline bench face down bialteral DB rows 4 sets of 12 WS 4 x RP plus FRs
Machine Pullovers 4 sets 10-12
Rope Pullovers 3 sets of 8-12

Great back workout, Mike! I'm hitting back on Thursday. The bar may be getting set a little higher....lol.

[KevinCouch]

Great back workout, Mike! I'm hitting back on Thursday. The bar may be getting set a little higher....lol.
Wait a minute. Aren't U guys preparing for a Bodybuilding Show?
same ole' story two alpha dogs stating their claim. I've got my popcorn....let's see what the bar goes up to.

[joedemarco]

Wait a minute. Aren't U guys preparing for a Bodybuilding Show?
same ole' story two alpha dogs stating their claim. I've got my popcorn....let's see what the bar goes up to.

I really need to go back to powerlifting...LOL. Picking things up and putting them down is really my passion.

[Hammerfit]

I really need to go back to powerlifting...LOL. Picking things up and putting them down is really my passion.

You are right Kev, I even had 495 for reps in my mind for my WS, but that damn video kept going off in my head. I just hope he doesnt post a squat vid!

[freebirdmac]

Lol! I love the good natured rivalry :p

[Hammerfit]

uni leg extensions 7 sets of 25
back squats sumo style 5 sets of 25
leg press feet close 4 sets of 20 ws: 100 rep drop set
CG leg curls 4 sets of 15
Hack Squats 5 sets of 20
5 Super Sets hip adduction ws: 100 reps w DB step ups 15 reps ea leg

[Hammerfit]

HammerFit Client Adam BamBam getting hammered yesterday I bet he will think twice about driving 4 hours one way just to train w us!

[freebirdmac]

4 hours just to train?? :eek:

[fatbackgoal]

4 hours? That is dedication!

[mkris7]

Keep up the great work, Your an inspiration!

[Hammerfit]

Trained Delts w BamBam and posed w him for an hour

5 Giant sets of DB side laterals/front laterals and BB rows 25-50 reps ea exercise
4 sets of rear delt DB laterlas 20 reps
4 sets of rear delt machine 25-50 reps ws drop 4x + PRs
4 sets of machine presses
Traps 1 set up and down the rack for 10 reps ea weight starting at 120 down to 45 and back up to 120

[Hammerfit]

Trained Delts w BamBam and posed w him for an hour

5 Giant sets of DB side laterals/front laterals and BB rows 25-50 reps ea exercise
4 sets of rear delt DB laterlas 20 reps
4 sets of rear delt machine 25-50 reps ws drop 4x + PRs
4 sets of machine presses
Traps 1 set up and down the rack for 10 reps ea weight starting at 120 down to 45 and back up to 120

The trainee becomes the trainer

[Hammerfit]

The trainee becomes the trainer

most muscular after laterals

[Mac]

most muscular after laterals

Looking good big bro!

Pictures are too small though. Blow them suckers up.

[KevinCouch]

Lookin much thicker than last year...and pretty damn lean too! You're gonna do some serious damage in Pitt Mike! Like Steve said we'd like to see a closer look though. Delts look really round and arms look very hard. Keep it going.........

[Hammerfit]

Looking good big bro!

Pictures are too small though. Blow them suckers up.

I had to shrink them down to a small size to get them to load? They were taken by a pro w a 21mp camera, the file size is hugh....any suggestions?

[Rick Prince]

Those delts look like cannon balls!

[mkris7]

Your a beast!!! Great JOB, your looking real good!

[Hammerfit]

uni leg ext 4 sets of 25
front squats 4 sets of 15
suicide squats feet close together 4 sets of 30
DB SLDL 4 sets of 20
Hip Adduction superset w hip abduction 4 sets of 20
uni leg ext super set w bilateral leg ext 4 sets of 15 ea leg then 20 bilateral
4 long isles of walking lunges

[joedemarco]

uni leg ext 4 sets of 25
front squats 4 sets of 15
suicide squats feet close together 4 sets of 30
DB SLDL 4 sets of 20
Hip Adduction superset w hip abduction 4 sets of 20
uni leg ext super set w bilateral leg ext 4 sets of 15 ea leg then 20 bilateral
4 long isles of walking lunges

Good job on legs. How'd the front squats go, Mike? Getting anymore use to them?

[Mac]

I had to shrink them down to a small size to get them to load? They were taken by a pro w a 21mp camera, the file size is hugh....any suggestions?

Find a program that can crop and reduce the pixel density. Anything greater than what you see on the screen [96-120dpi] is overkill.

Or you can shrink it on your screen and then do a screen capture which will do the above.

Being a Mac user, I am not up on the [free non-pro] apps to use for this on Windows operating system. A lot of times the cameras come with a utility program to download and share, but this isn't your camera.

[Hammerfit]

Find a program that can crop and reduce the pixel density. Anything greater than what you see on the screen [96-120dpi] is overkill.

Or you can shrink it on your screen and then do a screen capture which will do the above.

Being a Mac user, I am not up on the [free non-pro] apps to use for this on Windows operating system. A lot of times the cameras come with a utility program to download and share, but this isn't your camera.

Im supposed to be getting a CD of all 650 pics we took in 2 days. They are I assume reduced to be able to post

[Hammerfit]

Great Day Everything felt lite!
1 hr fasting cardio weight is up to 222 after re-feed
2 sets of DB Flyes
6 sets of Incline DB Press - set PB w heaviest DB we have
4 sets of flat machine press
4 sets of decline DB press
4 sets of decline machine press
4 sets of cable press
4 sets of flat bench DB flyes

[Hammerfit]

Good job on legs. How'd the front squats go, Mike? Getting anymore use to them?

Worked on my form, stayed moderate weight good form keeping back straighter with new grip is helping keep bar up on delts

[Hammerfit]

Find a program that can crop and reduce the pixel density. Anything greater than what you see on the screen [96-120dpi] is overkill.

Or you can shrink it on your screen and then do a screen capture which will do the above.

Being a Mac user, I am not up on the [free non-pro] apps to use for this on Windows operating system. A lot of times the cameras come with a utility program to download and share, but this isn't your camera.

Find a program that can crop and reduce the pixel density Thats what I do, maybe I am over reducing the pixel size.

[Hammerfit]

Looking good big bro!

Pictures are too small though. Blow them suckers up.

Bigger?

[joedemarco]

Looking good, Mike! Huge f--king delts brother.

[freebirdmac]

Bigger?

You or the pict? :p

Damn Mike!

[Mac]

Bigger?

Yes, you look much bigger in these bigger pics.

You've got boulders for shoulders.

[Hammerfit]

weight back down to 220 very lean w good detail maybe 5 lbs to go 2 1/2 weeks out strength not waining as in years past, I think I finally have solved the riddle...stay tuned, proofs on the stage

4 sets of pull-ups used 3 different grips
5 sets of t-bar rows turned into a fuc..g disaster when got heavy
5 sets of HS wide grip pull-downs turned around backwards
5 sets of cable rows used two different methods
5 sets of HS narrow reverse grip pulldowns
4 sets of DB Rows WS up and down and up rack

All WS using RP and Drop Sets to failure

[joedemarco]

weight back down to 220 very lean w good detail maybe 5 lbs to go 2 1/2 weeks out strength not waining as in years past, I think I finally have solved the riddle...stay tuned, proofs on the stage

4 sets of pull-ups used 3 different grips
5 sets of t-bar rows turned into a fuc..g disaster when got heavy
5 sets of HS wide grip pull-downs turned around backwards
5 sets of cable rows used two different methods
5 sets of HS narrow reverse grip pulldowns
4 sets of DB Rows WS up and down and up rack

All WS using RP and Drop Sets to failure

A lot of volume Mike! Great job.

[Hammerfit]

yesterday was off day so I helped Lisa train legs

we went at it for 90 mins fast paced and she def got a "Hammer" leg session in and was soaked when a string bean friend of hers came up and ask her why I trained her so hard. I hesitated for a moment just long enough for Lisa to chime in, "He's building the perfect sex machine." That sent him scampering away quick!

She got in some great work: ass to the ground, wide stance squats 225x8 and 245x6 followed by a widow set of 20 w 135 and then 6 fast paced sets of 20 sumo stance w 100. 15 seconds rest between sets. Not sure I would have wanted any of that. Then pyramided up and down sets of 25 up to 12 plates on the leg press. Last set was a brutal drop set of 80 reps. To finish off she did walking lunges w a 65lb BB until she was completely cooked.

Not sure what we direction we are headed with her. She is getting very muscular and lean. We talked about maybe doing a PL meet next year. I know she has at least a 350 squat. I'm not sure how many 50 year old women can say that?

I created a cool technique of Charles Glass lying leg curls. Take one of those half balls things and put it on the bench, lay on it where your chest is only on the ball. It elevates your torso even higher. We had to drop weights even more but she was miserable so it must work.;)

[freebirdmac]

yesterday was off day so I helped Lisa train legs

we went at it for 90 mins fast paced and she def got a "Hammer" leg session in and was soaked when a string bean friend of hers came up and ask her why I trained her so hard. I hesitated for a moment just long enough for Lisa to chime in, "He's building the perfect sex machine." That sent him scampering away quick!

She got in some great work: ass to the ground, wide stance squats 225x8 and 245x6 followed by a widow set of 20 w 135 and then 6 fast paced sets of 20 sumo stance w 100. 15 seconds rest between sets. Not sure I would have wanted any of that. Then pyramided up and down sets of 25 up to 12 plates on the leg press. Last set was a brutal drop set of 80 reps. To finish off she did walking lunges w a 65lb BB until she was completely cooked.

Not sure what we direction we are headed with her. She is getting very muscular and lean. We talked about maybe doing a PL meet next year. I know she has at least a 350 squat. I'm not sure how many 50 year old women can say that?

I created a cool technique of Charles Glass lying leg curls. Take one of those half balls things and put it on the bench, lay on it where your chest is only on the ball. It elevates your torso even higher. We had to drop weights even more but she was miserable so it must work.;)

Damn! I feel like such a wuss! Can she walk today???

[Hammerfit]

Damn! I feel like such a wuss! Can she walk today???

wouldnt know...she knows better than to complain, I ask her how she feels, it's always, "that was great"

[Hammerfit]

Damn the kid took me to the woodshed today!

6 sets of uni leg ext 25 reps ea
6 sets of uni leg curls 25 reps ea
6 sets of Front Squats on Smyth w feet way out in front - felt something give in my middle back, sharp pain on 8th rep of last heavy set
5 sets of BB SLDL helped stretch my back some
4 sets of heavy ass DB Lunges Frekin toast!

[KevinCouch]

Mike--Forced to be Reckoned with in Pitt!!!!
No stopping you now, keep up the intensity and the focus, and go get what's yours!

[HeavyDutyGuy]

Looking great- good luck in Pitt!

[mrky03]

You're kickin butt as usual Hammer! FREAKY shoulders and arms! Look like cannon balls!

[Hammerfit]

Ok, so I got my entry into the Panhandle yesterday and Im sponsored so backing out would be a no no so I guess Im commited now. 6 week prep, I must be nuts!
I weighed in at 223 this morning, a gain of 3 lbs since Wed! For some reason when I do leg training Im heavier the next day. Maybe it's water who knows. Gonna rest again today and take in some celery seed and see how dry I can get by tomorrow. By rest I mean only abs and calves! I'll start posting some progress pics when we get closer, I'm superstitious about that.

[freebirdmac]

Sounds like some damn good muscle pump. I don't know if I'd worry about it and try to dry it out. Seems like that could lead to some cramping or inhibit recovery.

[Rick Prince]

Ok, so I got my entry into the Panhandle yesterday and Im sponsored so backing out would be a no no so I guess Im commited now. 6 week prep, I must be nuts!
I weighed in at 223 this morning, a gain of 3 lbs since Wed! For some reason when I do leg training Im heavier the next day. Maybe it's water who knows. Gonna rest again today and take in some celery seed and see how dry I can get by tomorrow. By rest I mean only abs and calves! I'll start posting some progress pics when we get closer, I'm superstitious about that.

6 weeks is nuts. LOL You have had one heck of an off-season and look great.
Leg training will cause fluid to be held in the legs. Some guys will stop leg training as much as two weeks out from a show to allow their legs to recover and release fluid.

[Hammerfit]

6 weeks is nuts. LOL You have had one heck of an off-season and look great.
Leg training will cause fluid to be held in the legs. Some guys will stop leg training as much as two weeks out from a show to allow their legs to recover and release fluid.

Great point Rick, damn I got to stop legs! Dont know if I can mayb one more!

[Hammerfit]

4 supersets of side and front lateral raises very high reps
4 sets of BB upright rows
4 sets of machine press very heavy
4 sets of rear delt machine heavy

4 giant sets of wood choppers/ab thrust/weighted leg raises 20 reps ea
4 supersets of machine crunches/machine oblique twist 25 reps


weight back down to 218 today 2 weeks out time to get dry!

[KevinCouch]

Great point Rick, damn I got to stop legs! Dont know if I can mayb one more!

You could hit a couple of light leg workouts still but I wouldn't do legs anytime inside 8 or 9 days. The key word here Mike is light, let your quads have time to get rid of the excess lactid acid and fluids..show them deep cuts bro!!

[Hammerfit]

Hit some light weight high reps legs today w Lisa. Weird that she is training heavier than me! But as dry as I am right now the lighter weight is welcome to my joints, my knees are raising hell!

Weight down to 217 this morning. Dry a cracker. All that's left is the small pockets on lower back, always the last to go.

[KevinCouch]

Hit some light weight high reps legs today w Lisa. Weird that she is training heavier than me! But as dry as I am right now the lighter weight is welcome to my joints, my knees are raising hell!

Weight down to 217 this morning. Dry a cracker. All that's left is the small pockets on lower back, always the last to go.

lookin forward to seeing the finished product this time round....then you'll have this contest to compare your physique to when prepping for the Masters..win/win for you Mike. Good choice!!

[Hammerfit]

Man am I dry already...my joints are killing me. It's always the cyno fluid the first to go and the knee w no meniscus does not like that. Last 1 1/2 mile of my walk this morning were brutal. This is what separates leaders from also placed. Suffering time, I got this!

[Hammerfit]

superset db press w db wide flyes very slow tempo and deep stretch
4 ss all to failure

superset HS incline press w reverse kickbacks
4 ss 20 reps ea + drop

superset cable press w reverse hyper ext
4 ss all to failure 50 ea on hypers

flat machine press super slow w deep stretch 4 sets to failure + drop

6 sets of uni calve raises on horizontal sled no rest 300 reps

4 sets of seated raises all to painful failure

4 sets of hack squat raises increasing weight all to failure

4 sets of rotating torso machine 50 reps ea

100 reps on crunch machine

2 sets of hanging twisting leg raises 20 reps ea

[Mac]

Mike, I think you missed a couple of sets. My god man, you're in the same league as Joe.

Great workout big bro.

[freebirdmac]

You guys are eating at a deficit and still raising the bar. :eek:

[joedemarco]

superset db press w db wide flyes very slow tempo and deep stretch
4 ss all to failure

superset HS incline press w reverse kickbacks
4 ss 20 reps ea + drop

superset cable press w reverse hyper ext
4 ss all to failure 50 ea on hypers

flat machine press super slow w deep stretch 4 sets to failure + drop

6 sets of uni calve raises on horizontal sled no rest 300 reps

4 sets of seated raises all to painful failure

4 sets of hack squat raises increasing weight all to failure

4 sets of rotating torso machine 50 reps ea

100 reps on crunch machine

2 sets of hanging twisting leg raises 20 reps ea

Mike, this is some serious volume! Way to push it.

[Hammerfit]

4 supersets of wide grip pullups all to failure w reverse hyper extensions 50 reps

4 supersets of rack dead lifts 20 reps ea w reverse crunches 20 reps ea

4 supersets of HS reverse pull downs 20 reps ea w reverse kickbacks 20 reps ea

4 supersets of narrow grip cable pulls 20 reps ea w rope pullovers 20 reps ea

4 supersets of torso rotators 20 reps ea side w machine crunches 20 reps ea

4 sets of lying leg raises w 12lb ball 25 reps ea w drop to bw x 10 more reps

DB rows up and down rack 120/110/100/90/80/90/100/110/120 10 reps ea

DB Shrugs up and down rack same as above

[mrky03]

Mike and Joe are not human! lol My Gawd man how do you do it??

[KevinCouch]

Mike and Joe are not human! lol My Gawd man how do you do it??

Agreed......

[freebirdmac]

Add me to the in awe list.

[axioma]

I am just picturing the freaking, open mouthed stares of everyone else in the gym...awesome.

[Hammerfit]

The kid put me thru the paces today volume was off the chain I lifted lighter but min 25 reps everything while he lifted heavy we went as fast as we could go

I dont know if I can recall all this, it was 2 1/2 hrs non stop except for a shake break at hr 2

5 supersets of uni leg ext w uni leg curls

5 supersets of back squats ass to claves, pause at bt w SLDL

5 supersets of suicide squats narrow stance w wide stance 40 reps ea way

5 supersets of charles glass (lying on half ball) leg curls w hip adduction

4 supersets of uni leg press w stationary lunges

6 sets of DB step ups - this was freakin miserable!

5 supersets of lying leg ext w seated leg curls

I think thats it Im pretty wasted and the brain has shut down for the day!

weight was down to 215 this morning upped water to 2 gals def helped

[Baldiewonkanobi]

"Weight down to 215". Are you gonna do that first show according to mirror or scale? If weight where are you heading? BTW the volume you do for legs humbles me.



Baldie

[joedemarco]

Crazy, Crazy volume Mike! You should be feeling that leg workout for at least a couple of days.

[Hammerfit]

"Weight down to 215". Are you gonna do that first show according to mirror or scale? If weight where are you heading? BTW the volume you do for legs humbles me.



Baldie

Mirror and Lisa's discerning eye. I dont care what I weigh but I know my body well and think the end point is somewhere around 210 with a water drop so I do track it just to see the progression. This show is really for fun, hence the 6 week prep. I dont expect to come in shredded. I am using this to test out some ideas on my diet, supps and training for shows. I prob will keep going and do the Steel World in Mobile on May 9th. But it will be on the same premise: 5 weeks out from first show, week 1 re-feed like a gorilla while going back to very heavy lifting then the last 2 weeks start to lean down again. After that all bets are off for July.

[Hammerfit]

Crazy, Crazy volume Mike! You should be feeling that leg workout for at least a couple of days.

Last night was brutal! The Hams were destroyed, my glutes felt they belonged to a figure model! I can't remember being that exhausted after the caffeine wore off. We counted it up last nite.....64 sets with a min. of 20 reps ea set and the suicides where more like 70-80 per set. I know this sounds crazy but my body responds well to shock and believe me this was shock! During my cardio walk this morning I could have told you where ever fiber was in my glutes. I may not win the show unless they give out award for tightest glute hamstring tie in. That needed the most work and volume works wonders for that for me.

BTW it was killin me watch my partner rep out w 405 on the squat while I was doing crazy deep high rep 225 very humbling but extremely effective. I have taken Kevins advice and kept all weights lower than normal, although I think I went well over 1k reps in yesterdays session.

[freebirdmac]

No words. Just :bowdown:

[Hammerfit]

Want to be able to compete? At anything? There needs to be a support person (group) behind you. In a sport like bodybuilding you better have someone behind you. I don't care how tough you think you are, you can't suffer alone. Someone has to be there in your corner to catch you when you start to doubt the image in the mirror. Mine is Lisa and all my friends that are in the Brotherhood of Iron. You know who you are and I appreciate each and every one of you and your encouragement. I can't say enough about my rock: Lisa. Everyday I wake she reminds me what I need to do today to improve. All my meals for the day are prepared and even in order of consumption so I don't have to think w a carb-depleated brain. Even my water is ready and chilled and measured out. I'm not sure I could ever go through this without you, you are and forever will be my Rock!

MC Hammer

[Hammerfit]

6 sets of 25 reps leg press bilateral clave raises
5 sets of 25 reps calve raise machine
5 sets of horizontal sled raises 20 reps ea leg
5 sets of hack squat raises 20 reps

4 supersets of side db laterals w db front laterals done unilateral 20 ea arm
4 supersets of front machine press w machine laterals 2o reps ea
4 supersets of rear delt machine w pec deck machine 20 reps ea
4 supersets of incline db press w incline db flyes 20 reps ea
4 supersets of torso rotatory w machine crunches 50 reps ea

[mrky03]

Inspirational as hell Mike! Unbelievable amount of work! You will be tough to beat no doubt.

My show is in Montgomery on May 28'th, then we're coming on down to Gulf Shores for week. I may get a chance to look you up!

[Mac]

I can't say enough about my rock: Lisa. Everyday I wake she reminds me what I need to do today to improve. All my meals for the day are prepared and even in order of consumption so I don't have to think w a carb-depleated brain. Even my water is ready and chilled and measured out. I'm not sure I could ever go through this without you, you are and forever will be my Rock!

MC Hammer


You're a very lucky man.

[Hammerfit]

Inspirational as hell Mike! Unbelievable amount of work! You will be tough to beat no doubt.

My show is in Montgomery on May 28'th, then we're coming on down to Gulf Shores for week. I may get a chance to look you up!

Looking forward to meeting you!

[Hammerfit]

4 supersets rope extensions w cross cable curls 2o ea
4 supersets preacher db curls w db overhead ext 20 reps ea
4 supersets skullcrushers w conc curls 20 reps ea
4 supersets overhead cable ext w cable curls 20 reps ea
4 sets of preacher machine curls 20 reps ea
4 supersets of rotatory torso w machine crunches 25 reps ea

2nd cardio 20 HITT cycle

Still @ 214 need another 5lbs or so before I drop water!

[Hammerfit]

Im only doing cardio so I thought I would post Lisa's Leg Training Very Proud of her effort today Video of her doing box squats w 315lbs. Sorry about the quality, I used my phone. Picture is of her doing her last set of leg press w 14 plates

5 supersets of uni leg curls w uni leg ext 20 reps ea set she went up to 80lbs per leg

Box Squats in Smith Sumo Stance
8 sets sets WS: 315lbs x 6 + moved the bench and she did 20 reps to the floor w 135lbs for widow set

SLDL 4 sets of 12 WS: 205x10

Leg Press 6 sets WS: 7 plates per side x 15 then drop 1 plate at a time for another 10 reps each weight 65 reps total

4 sets of hip adductors 20 reps

6 sets of BB steps 20 reps WS: 100lb BB x 20

finished of w front squats (yes I AM mean) 135 x 8 x 4

Me..I got 3 cardio sessions on tap 1 dn 2 to go

[Hammerfit]

sorry forgot the media

A7cTf-sPe-g

[Hammerfit]

got in intense cardio this morning 1 hr of HIIT

did some circuits this afternoon then going to hit another hr of cardio little bit later in day

carb depleating today, tues and wed

tested a diuretic on sat, urinated 3 liters in less than 2 hrs! Yes I do hold some serious water. Added a whole baked potato afterwards and got very vascular and full looking and upper quads had very good lines. Hopefully I have this dialed in.
Weighed in this morning weighing the same after the water drop but legs are watery so I def dropped some more BF. Still got small pocket in outer lower back but the front is point on. If I can't shed it I will cancel. Giving it hell, we'll see!

[Mac]

If I can't shed it I will cancel. Giving it hell, we'll see!

You can do it Mike!

[KevinCouch]

got in intense cardio this morning 1 hr of HIIT

did some circuits this afternoon then going to hit another hr of cardio little bit later in day

carb depleating today, tues and wed

tested a diuretic on sat, urinated 3 liters in less than 2 hrs! Yes I do hold some serious water. Added a whole baked potato afterwards and got very vascular and full looking and upper quads had very good lines. Hopefully I have this dialed in.
Weighed in this morning weighing the same after the water drop but legs are watery so I def dropped some more BF. Still got small pocket in outer lower back but the front is point on. If I can't shed it I will cancel. Giving it hell, we'll see!

Awesome to hear you were able to experiment a little with dropping water over the weekend. Are you going to back off on your water from Friday on as your carbing up? My lower back is my hardest area to tighten up to.

[Hammerfit]

Awesome to hear you were able to experiment a little with dropping water over the weekend. Are you going to back off on your water from Friday on as your carbing up? My lower back is my hardest area to tighten up to.

Im going to drop it to 1 gal on friday before dark :30. Then sip Sat as needed. I am dry and ready now if it wasnt for that freakin lower back! Always my weakness. The good thing is the next show is in 5 weeks, I should be shredded by then. I'm going to eat like a caveman on Sunday then go back to strict diet again on Monday.

[mrky03]

Good luck Mike!

[Hammerfit]

Just more cardio on tap and some lt lifting. 1 hr of HIIT done, pose all day, work on my "dance" as Lisa likes to call it. I am freakin starvin.....30 carbs yesterday, same today and tomorrow. Looking forward to Thursday....gonna load up on some rice and potatoes!

[Mac]

no pic updates?

[joedemarco]

Just more cardio on tap and some lt lifting. 1 hr of HIIT done, pose all day, work on my "dance" as Lisa likes to call it. I am freakin starvin.....30 carbs yesterday, same today and tomorrow. Looking forward to Thursday....gonna load up on some rice and potatoes!

Hang in there Mike! Carbs will be here before you know it!

Looking forward to some pics from the show. Good luck!

[Hammerfit]

no pic updates?

Nope, I dont do pre contest pics. Will post some day of show.

[Mac]

Nope, I dont do pre contest pics. Will post some day of show.

No problems. Saw one a week ago, thought they're might be more.

Good luck in your show Mike.

[HeavyDutyGuy]

DANG! I got tired just reading this.. Will be interesting to see the results at the end, and hear your conclusions.

[Hammerfit]

Depleting is no f......g fun! Living on chicken, fish and asparagus, 2 cardios and depletion training for 2 hrs today. Non stop high rep BS stuff. I cant lift heavy anyway, I am freakin starvin and weak as a baby girl!

The good news, Lisa is planning out my carb up food. Lots of sweet potatoes, sweet potato casserol, oatmeal cookies, cheerios!

Posed for 30 mins w my training partner. Very helpful, he's competed with me several times and knows me well. Looked good, very flat at the beginning but pumped up after 5 minutes of posing, which is by design, so all good.

The interesting part of my experiment, is my weight is not budging! I am getting leaner everyday but the scale seems to be stuck. I weighed 212 this morning and 215 at the gym several hours later. Water weight prob is around 5 lbs so I should come in at 207-210ish, right where I thought. Last year I competed at 198-202.

I'll post some pics from Thursday's posing practice.

[Hammerfit]

No problems. Saw one a week ago, thought they're might be more.

Good luck in your show Mike.

Gotcha. I thought you meant stripped down pics. I will post in the next couple days

[Hammerfit]

Tried another experiment last night and all I will say is it worked! You know you are close after you do an hour of cardio and your upper quads still have good cuts. Im pretty happy with where I am and think I will present well Sat.

The good thing about this all is this was a 6 week prep. I was out to prove a theory and I was right. (I usually am) NOT!

My partner overseeing my posing said he was excited! How's that for positive note!

Decide to start my carb up today instead of tomorrow. I am freakin lean as hell at 211 lbs and my chest is flattening a bit so feed day today! Oh Yeah!

[KevinCouch]

Tried another experiment last night and all I will say is it worked! You know you are close after you do an hour of cardio and your upper quads still have good cuts. Im pretty happy with where I am and think I will present well Sat.

The good thing about this all is this was a 6 week prep. I was out to prove a theory and I was right. (I usually am) NOT!

My partner overseeing my posing said he was excited! How's that for positive note!

Decide to start my carb up today instead of tomorrow. I am freakin lean as hell at 211 lbs and my chest is flattening a bit so feed day today! Oh Yeah!

You know your body best Mike if you feel like you need to begin carbing up today and you're too flat right now then it will work for you. The final week preparing for the Masters last year prejudging was on Friday so I began depleting on Sunday and was supposed to begin carbing up on Wednesday, well Tuesday evening I was flat as hell and knew I needed to begin carbing up right away so I called George and although he didn't really agree with me and it was our first go around together he told me to go ahead and begin carbing up I just had to keep my water intake low after Thursday to dry out while intaking so many carbs and not spill over.

This time you have to experiment will prove to be invaluable so you can fine tune things for the Masters!! Can't wait to see pics Mike!

[freebirdmac]

Show them all how it's done Mike!

[Hammerfit]

2 days out and Im feeling great, not like shit like last year. I think I have made great strides in my prep. There has never been a more true statement than no one knows your body better than yourself. It just takes a few trials to figure it out. Not saying I have figured it out, but I'm hella lot closer than last year that's for sure and last year I had others telling me what to do.

Weight 208, right on point. goal was 210 then drop water. 300 grams carbs will fix that! Post pictures tonight.


Thinking very seriously about hiring Ken Skip Hill to dial me in for Nats.

[Mac]

Not saying I have figured it out, but I'm hella lot closer than last year that's for sure and last year I had others telling me what to do.


Thinking very seriously about hiring Ken Skip Hill to dial me in for Nats.

This is awesome Mike.
Your message above is a bit contradictory. Maybe a little of both is needed.


You're going to tear it up and bring home #1 trophy.

[Hammerfit]

This is awesome Mike.
Your message above is a bit contradictory. Maybe a little of both is needed.


You're going to tear it up and bring home #1 trophy.

u right....let me re-phrase; Im thinking of hiring Skip as a consultant

[Rick Prince]

Congrats, Mike. From what we have been able to see in the photos, you have done a great job. Best of luck at the Panhandle!

[Hammerfit]

Sorry about the crapy pic - self taken still watery and a bit flat

Today shaving scrubing and more posing
Tanning and weigh ins @ 330 Looking forward to my burger and fries tonight and pancakes in the morning.

Weight still rock solid @ 208, seems that is the magic number before water deplete.

[Hammerfit]

Im not a photographer!

[KevinCouch]

You look lean, hard a vascular Mike! You've made a lot of gains this year and it shows...Awesome job! Go kill em tomorrow bro! And enjoy the burger and fries 2night!

[joedemarco]

Looking good! Good luck!

[Mac]

Looking great Mike. Good luck tomorrow.

[freebirdmac]

Looking very good Mike! Good luck and have some fun!

[Hammerfit]

You look lean, hard a vascular Mike! You've made a lot of gains this year and it shows...Awesome job! Go kill em tomorrow bro! And enjoy the burger and fries 2night!

I just finished a greasy dry burger pattie and dry french fries cooked in olive oil...I almost puked! Tanned and dry ....ready to do it!

[joedemarco]

Hope everything is going as planned today! Looking forward to the update.

[Rick Prince]

Hope everything is going as planned today! Looking forward to the update.

/\ Me to. This is the first place I came to when I got home today to check for a possible update.

[Hammerfit]

First show of the year, I lost to a very good competitor, my friend, Greg Washington, who is blessed with unreal genetics and great symmetry. This 50 year old has a 28" waist! Congrats to Greg, a well deserved win. I was told the judging was very close and I made improvements from last year so that's all I could asked for. Very happy with the results. Thanks for all the support of my family and friends. I'll be back in a few weeks harder and bigger!

I'll post up pics as soon as they are available. One again without weight classes it wasn't a good fight between Greg and I. I tipped the scales at 209.4. Not making excuses, just a fact, hard for me to compete w Greg at 178. However, let me congratulate Greg, he is a great guy and this is my second lose to him in the last 2 years. He turned around after we got off stage and said,"I hope this is the last time I see you, you are scary." We talked about nationals and he is preparing to show up. If Greg does, it will be very hard to beat him in his class. With his tiny waist and big round quads he may have a very good shot at overall. If I had to lose to anyone, I'm glad it was Greg, awesome man and great bodybuilder.

[Hammerfit]

First show of the year, I lost to a very good competitor, my friend, Greg Washington, who is blessed with unreal genetics and great symmetry. This 50 year old has a 28" waist! Congrats to Greg, a well deserved win. I was told the judging was very close and I made improvements from last year so that's all I could asked for. Very happy with the results. Thanks for all the support of my family and friends. I'll be back in a few weeks harder and bigger!

I'll post up pics as soon as they are available. One again without weight classes it wasn't a good fight between Greg and I. I tipped the scales at 209.4. Not making excuses, just a fact, hard for me to compete w Greg at 178. However, let me congratulate Greg, he is a great guy and this is my second lose to him in the last 2 years. He turned around after we got off stage and said,"I hope this is the last time I see you, you are scary." We talked about nationals and he is preparing to show up. If Greg does, it will be very hard to beat him in his class. With his tiny waist and big round quads he may have a very good shot at overall. If I had to lose to anyone, I'm glad it was Greg, awesome man and great bodybuilder.

Between prejudging and nite show. Def go to get leaner for next show. My big improvements in hams and glutes.

[freebirdmac]

Damn! Look at those veins! Congrats on such a good showing Mike! You knew going in that this was a warm up and not your primo best. Obviously you did even better than you had initially planned!

[KevinCouch]

Mike,
Over 10 pounds of muscle in less than a year! We'd all be happy with that! You're right, your glutes and hams have really filled in since your last show. You've accomplished what you set out to do for this show and you look very good. Now it's time to prepare for the Masters Nats my friend. You've got a few weeks to eat up a little and rebound to take adavantage of your condition and metabolism right now. That's the best part of doing a show is the rebound as long as long as you don't overeat you'll be ready to go for your Masters prep and go to Pitt and take care of business!
Awesome Job Mike!

[joedemarco]

You look great, Mike! Congrats on the show. I think that by July you will have everything dialed in perfectly. Good luck!

[mrky03]

Awesome Mike! You look great! Congratulations, looks like you're on target for the Nationals!

[Rick Prince]

Between prejudging and nite show. Def go to get leaner for next show. My big improvements in hams and glutes.

Awesome job Mike, especially when you consider prep was only 6 weeks.
You have learned a lot about your body & how it responds during this trial. Just under 15 weeks 'til Masters Nationals now and can only imagine the improvements you will make during this time.

[Hammerfit]

not to bad, most muscular

[mkris7]

You look great and I am happy your that your happy with the results of the show. Your delts look fantastic and you look very hard and I love that split between your lower and upper chest (It reminds me of how Franco and Arnold's chest uses to split...man, you don't see that very often nowadays!)...He is right, it would be sweating bullets standing next to you onstage! Can't wait to see more photos.
And thanks for your support my friend.

[mrky03]

You look great Mike, delts look like cannon balls!

[Hammerfit]

Back to insane training felt great to be strong again!

3 sets of BW wide grip pullups x 15
2 sets w 25lb plate x 12
1 sets w 2-25lbs plates x 10 dropped the weight and did another 10
GREAT WARMUP

Floor Deadlifts
5 warmup sets pf 10 reps
WS: 405x12 rest 30 seconds 500x6 rest 30 seconds 545x3 no rest just stripped weight 405x10 felt very strong could have done one more heavy rep but was afraid my eyeballs were going to pop out

Close grip cable pulldowns
4 sets of 12-15 w pause at bottom
WS was stack x 10 + dropped 3 x

Reverse Grip BB Rows this was pretty funny had no grip left could only pull 4 plates for reps 4 sets of 6-10

Machine one arm rows w a pause a back 5 sets of 12-15

Cable Rows 4 sets of very strict reps of 12-15
WS was stack x 12 + dropped 3x

Machine Pullovers
4 sets of 10-12

Nasty Nasty Back Day Hell Ya!

[axioma]

Back to insane training felt great to be strong again!

3 sets of BW wide grip pullups x 15
2 sets w 25lb plate x 12
1 sets w 2-25lbs plates x 10 dropped the weight and did another 10
GREAT WARMUP

Floor Deadlifts
5 warmup sets pf 10 reps
WS: 405x12 rest 30 seconds 500x6 rest 30 seconds 545x3 no rest just stripped weight 405x10 felt very strong could have done one more heavy rep but was afraid my eyeballs were going to pop out

Close grip cable pulldowns
4 sets of 12-15 w pause at bottom
WS was stack x 10 + dropped 3 x

Reverse Grip BB Rows this was pretty funny had no grip left could only pull 4 plates for reps 4 sets of 6-10

Machine one arm rows w a pause a back 5 sets of 12-15

Cable Rows 4 sets of very strict reps of 12-15
WS was stack x 12 + dropped 3x

Machine Pullovers
4 sets of 10-12

Nasty Nasty Back Day Hell Ya!

I am really thinking about taking a long hiatus after reading Kevin, Joe and now, this! FOUR plates on reverse grip is Dorian chit, bro! I am feeling super strong, 230lbs. solid and nowhere near what you guys are doing! I'm feeling whimpy and weepy....:byeb:

[axioma]

You look great Mike, delts look like cannon balls!

^^^:yep:

[joedemarco]

Back to insane training felt great to be strong again!

3 sets of BW wide grip pullups x 15
2 sets w 25lb plate x 12
1 sets w 2-25lbs plates x 10 dropped the weight and did another 10
GREAT WARMUP

Floor Deadlifts
5 warmup sets pf 10 reps
WS: 405x12 rest 30 seconds 500x6 rest 30 seconds 545x3 no rest just stripped weight 405x10 felt very strong could have done one more heavy rep but was afraid my eyeballs were going to pop out

Close grip cable pulldowns
4 sets of 12-15 w pause at bottom
WS was stack x 10 + dropped 3 x

Reverse Grip BB Rows this was pretty funny had no grip left could only pull 4 plates for reps 4 sets of 6-10

Machine one arm rows w a pause a back 5 sets of 12-15

Cable Rows 4 sets of very strict reps of 12-15
WS was stack x 12 + dropped 3x

Machine Pullovers
4 sets of 10-12

Nasty Nasty Back Day Hell Ya!

What I don't get is the rest periods (or lack there of)...lol. I would never be able to pull like that with such little rest between sets. That's some crazy shit.

[Hammerfit]

I am really thinking about taking a long hiatus after reading Kevin, Joe and now, this! FOUR plates on reverse grip is Dorian chit, bro! I am feeling super strong, 230lbs. solid and nowhere near what you guys are doing! I'm feeling whimpy and weepy....:byeb:

You know how rebound goes, Yesterday I was out of my mind strong, today I'm hobbling around! My right glute and hamstring has gone on strike! Went from 209 to 223 in 2 days!

[Hammerfit]

What I don't get is the rest periods (or lack there of)...lol. I would never be able to pull like that with such little rest between sets. That's some crazy shit.

You know how it is....405 seems like baby weight when you're jacked, then 500 felt like a large building! I was also determined to drive my partner thru the fuckin floor!

[mrky03]

HA! That's some crazy stuff Mike! BIG NUMBER'S but you're a BIG MAN! Awesome brother!

[Hammerfit]

HA! That's some crazy stuff Mike! BIG NUMBER'S but you're a BIG MAN! Awesome brother!

Thanks Man, I love slinging big weight around. The interesting thing after a heavy back my lower back really tightened up (in the mirror) top of the christmas tree is coming in good. Lisa reminded me yesterday, "hey big boy" remember you got your first "real" show coming up in 4 weeks! Time to get shredded! 2 hard 30 mins sessions of cardio is doing the trick! walked on the treadmill yesterday on 45 degree incline! It was liking climbing a freakin mountain, heart rate stayed at 140 bmp!

Today, will be first big leg day after show. Looking forward to squatting some real weight again.

Trained Lisa yesterday. Damn this girl is turning into a freak! She actually cried after her suicide squats because she was so disappointed in her results! I tried to explain to her that after 6 sets of 20 reps on back squats you can't expect to press 10 plates for 20 reps! I have created a 125lb monster that crys after training!

[Hammerfit]

Pic from photographer..I'll get the bigger one up as soon as he gets the proofs back...10lbs leaner should do the trick93020

[Hammerfit]

Pic from photographer..I'll get the bigger one up as soon as he gets the proofs back...10lbs leaner should do the trick93020

Here's my friend Greg, who won our class at Panhandle. great guy, freaky ass genes!

[Hammerfit]

Insane Intensity today....our motto is Intense Training Beyond Failure, now I remember where that came from!

6 sets of uni leg exts
8 sets of back squats all w pause at bottom no lock outs SW: 315 x 27!
5 sets of Suicide Squats all w pause at bottom no lock outs (I got to taste my peanut butter for the second time today)
4 sets of hack squats w 2 second pause at bottom
5 sets of very heavy seated leg curls WS rest paused 4x
5 supersets of hip adduction w db frog squats

[joedemarco]

Insane Intensity today....our motto is Intense Training Beyond Failure, now I remember where that came from!

6 sets of uni leg exts
8 sets of back squats all w pause at bottom no lock outs SW: 315 x 27!
5 sets of Suicide Squats all w pause at bottom no lock outs (I got to taste my peanut butter for the second time today)
4 sets of hack squats w 2 second pause at bottom
5 sets of very heavy seated leg curls WS rest paused 4x
5 supersets of hip adduction w db frog squats

Great workout, Mike! I like the 315X27!

[mkris7]

Real strong and very impressive numbers, I bet your putting the youngsters to shame at your gym LOL :)

[DUKE56]

Great to have good genetics, but hard work, you can't discount. You looked great Hammerfit !

[mrky03]

Insane Intensity today....our motto is Intense Training Beyond Failure, now I remember where that came from!

6 sets of uni leg exts
8 sets of back squats all w pause at bottom no lock outs SW: 315 x 27!
5 sets of Suicide Squats all w pause at bottom no lock outs (I got to taste my peanut butter for the second time today)
4 sets of hack squats w 2 second pause at bottom
5 sets of very heavy seated leg curls WS rest paused 4x
5 supersets of hip adduction w db frog squats

OMG I can't breathe just thinking about doing that! lol

[Hammerfit]

fasting cardio was 45 mins: 2000 reps cable wood choppers/10mins of prisoner walking lunges/5 mins step-ups

4 SS rope ext/cable bi curls
4 SS DB curls/DB kickbacks
4 SS Spider BB Curls/Skull Crushers

[Hammerfit]

4 sets pec deck
4 sets incline db press
4 sets HS press
4 sets cable press
FST-7 cable flys super set w 1 leg pushups
(4) ss: low cable rows ss w between legs cable crunch
(3) ss: low row machine ss w behind the back pulldowns

[Mac]

fasting cardio was 45 mins: 2000 reps cable wood choppers/10mins of prisoner walking lunges/5 mins step-ups

4 SS rope ext/cable bi curls
4 SS DB curls/DB kickbacks
4 SS Spider BB Curls/Skull Crushers

WTF 2000 reps of wood chops ?

You are crazy bro.

[freebirdmac]

You've got some damn long legs!!! Holy cow!

[HeavyDutyGuy]

You look really good! I agree aboput 6 to 10 more and you would be shredded wheat. Try to pose wide if that makes any sense. You are thick but need to present the sweep you have better. Do that, and I will retire lol...

[Hammerfit]

You look really good! I agree aboput 6 to 10 more and you would be shredded wheat. Try to pose wide if that makes any sense. You are thick but need to present the sweep you have better. Do that, and I will retire lol...

I would agree on the 10lbs but after my re-feed on Saturday I weighed 232lbs! And was hard as a freakin rock! Back down to 218 this morning....I know that's a boat load of crap(pun intended) but I tell ya, Skip Hill know his stuff. Last show I shut down the re-feeds 2 weeks out because your common sense just says you can't eat like that close to a show. But damn sure am fuller and harder today at 218 than I was at 210. We'll see Im doing to intense 20min HIIT's fasting in the morning and another 30-60 mins HIIT at night for the next 2 weeks while keeping carbs high on heavy training days and nearly 0 on other days.
Fat Burner stack: clen/yohombie/caffene/aspirin

[Hammerfit]

My faithful M3 has never let me down until today. After an hour of fasting circuits it left me stranded on the highway. I called BMW service to get towed. They wanted $ 200 to tow it to the stealership! I was so pissed, I hung up on them and started walking the 9 miles back to my house. After only a 1/4 mile a kid in a nice 750i stops and says, "hey man I see you training every day in the gym,I would like to help you." The guy went out of his way and took me home! We live in such a messed up world and then someone like Tommy comes along. He turned a horrible day into a manageable one. I got to admit I have never seen Tommy in the gym, I get so wrapped up in myself I dont pay anyone any attention. After this I may need to ease up a bit on the selfishness a bit.

[Hammerfit]

just alot of back tightening work pullups, pulldowns, various rows and tons of ab work all done circuit style w little or no rest about an hour of that misery then did 20 hellish minutes of the stair stepper (my least favorite cardio)

This morning was an hour of Lisa strength training/fat burning circuits: 10 different exercise that hit all bodyparts for 20-30 reps each w an 80lb BB, stopping only to sip water, then did 500 reps of cable wood choppers

[masterschamp]

Looks great Mike ....Congrats on your placing and good luck in the next one. The fat burning stack took me back to the good old ephedrine/caffeine/aspirin days! :hypno:

Keith

[Hammerfit]

Just got a new diabetic client. I love taking on people that need help and want to do something about it. She is only 24 years old, weighs 275lbs @ 5'4"! This is going to be a challenge and I'm excited about it. The good news...she's a former power lifter and loves to squat, bench and DL......Time to lower the Hammer!

[Down4whatever]

Just got a new diabetic client. I love taking on people that need help and want to do something about it. She is only 24 years old, weighs 275lbs @ 5'4"! This is going to be a challenge and I'm excited about it. The good news...she's a former power lifter and loves to squat, bench and DL......Time to lower the Hammer!

That's awesome Mike! I wish I had the patience to do what you do. Good stuff in here man; love the heavy high rep stuff. You're a freakin beast--puttin me to shame :byeg:

[Hammerfit]

very long tedious whatever bad words I can think of

6 set sof heavy uni exts 20 reps
6 sets of back squats WS: 315x15/405x10/315x10
5 sets of uni leg curls 12-15 reps
5 sets of hack squats all to the rubber then pause for full 2 seconds painful chit
all I could do was 5 plates a side, with this method I almost passed out
6 sets of leg press w feet close and low WS was crazy ass drop set
5 sets of heavy high rep SLDL on V Squat machine
5 supersets of smith machine reverse lunges w hip adduction machine
5 sets of lying leg ext

[KevinCouch]

very long tedious whatever bad words I can think of

6 set sof heavy uni exts 20 reps
6 sets of back squats WS: 315x15/405x10/315x10
5 sets of uni leg curls 12-15 reps
5 sets of hack squats all to the rubber then pause for full 2 seconds painful chit
all I could do was 5 plates a side, with this method I almost passed out
6 sets of leg press w feet close and low WS was crazy ass drop set
5 sets of heavy high rep SLDL on V Squat machine
5 supersets of smith machine reverse lunges w hip adduction machine
5 sets of lying leg ext

I lost count on the number of sets...damn brother! Your weight still hanging around 230 or so? Get some rest this evening, after that workout you're gonna need it:yep:

[joedemarco]

very long tedious whatever bad words I can think of

6 set sof heavy uni exts 20 reps
6 sets of back squats WS: 315x15/405x10/315x10
5 sets of uni leg curls 12-15 reps
5 sets of hack squats all to the rubber then pause for full 2 seconds painful chit
all I could do was 5 plates a side, with this method I almost passed out
6 sets of leg press w feet close and low WS was crazy ass drop set
5 sets of heavy high rep SLDL on V Squat machine
5 supersets of smith machine reverse lunges w hip adduction machine
5 sets of lying leg ext

"Leg Death March"....perfect title for that workout....lol. Crazy stuff!

[masterschamp]

Right back at it full speed agead!! Awesome,bro!

Keith

[Hammerfit]

I lost count on the number of sets...damn brother! Your weight still hanging around 230 or so? Get some rest this evening, after that workout you're gonna need it:yep:

Was really hurtin walking to car, all my thoughts were on ibuproferin and ice and please god help me get to my car and dont make my hams cramp when I stuff myself into that little M3 please!

Honestly though, this intensity has gotten pretty normal, if I dont feel like Ive just about died on leg day I would be very disappointed in myself. And I am our business billboard. Most of our clients sign with us because they have watched the crazy old man hang with the strong kids.

My weight has pretty much stayed 218-219 all week after my re-feed last Sat. Sunday I weighed 230, Tuesday dropped back to 218 and hung all week. Low carbs all week except leg day, I think I hit around 200. The good news is I am getting deeper cuts especially in my abs at this higher weight. We are thinking competition weight on May 7th is going to be 3-4lbs heavier than the last one but harder and leaner. We'll see what happens when I really start depleting the last week.

[Hammerfit]

"Leg Death March"....perfect title for that workout....lol. Crazy stuff!

"Death March" is the walk to the car! LOL! I had the 6 plate hacks in my mind but when I did the 5 plates and held down on the rubber for a couple seconds I almost lost it coming back up. I knew that was plenty heavy! Never gonna catch the Master, but as long as I can stay in the same zip code, I'm Hanging!

[Hammerfit]

Right back at it full speed agead!! Awesome,bro!

Keith

Thanks Keith, I',m not sure I would call that full speed, but it's close. My training partner (whos in offseason) was repping 495 squats while I did 405 so that f... w your head a bit, but I'll get back there when comp season is over. My goal is to do legit competition 600lb squat before I turn 60.

[mrky03]

Man I love this stuff! We are not your typical over 50 set are we! lol

No way could I keep up with you, but I love reading about it! Inspires me to no end! Question, do you do high bar or low bar squats? I switch back and forth from time to time for a different feel.

[Down4whatever]

very long tedious whatever bad words I can think of

6 set sof heavy uni exts 20 reps
6 sets of back squats WS: 315x15/405x10/315x10
5 sets of uni leg curls 12-15 reps
5 sets of hack squats all to the rubber then pause for full 2 seconds painful chit
all I could do was 5 plates a side, with this method I almost passed out
6 sets of leg press w feet close and low WS was crazy ass drop set
5 sets of heavy high rep SLDL on V Squat machine
5 supersets of smith machine reverse lunges w hip adduction machine
5 sets of lying leg ext

Gonna try this next week.......of course weight will be dropped for my weak ass :D Maybe this is what I need to get my legs to grow

43 sets seems like suicide. What kind of time did this take?

[Hammerfit]

Man I love this stuff! We are not your typical over 50 set are we! lol

No way could I keep up with you, but I love reading about it! Inspires me to no end! Question, do you do high bar or low bar squats? I switch back and forth from time to time for a different feel.

with all the shoulder dis locates from cycling crashes I cant grab the bar when I place it low! That sux but its one of those things, the good news is I get to use my big ass traps for cushion lol

[Hammerfit]

Gonna try this next week.......of course weight will be dropped for my weak ass :D Maybe this is what I need to get my legs to grow

43 sets seems like suicide. What kind of time did this take?

Actually when we combine quads and hams like this, it can go as high as 60 sets. It all depends on the how far the insanity goes. When you incorporate things like pausing at the bottom and 3-4 second negatives it will sap you fast. There was 3 of us yesterday and I think this took around 2:15. 2 of us went 60 sets couple weeks ago and we were in there 2 1/2 I think. (Not including 7 mins cycling and 5 min stretch) Sounds like a lot but legs are def my weakness so I torch em at every chance I can.

[Hammerfit]

Actually when we combine quads and hams like this, it can go as high as 60 sets. It all depends on the how far the insanity goes. When you incorporate things like pausing at the bottom and 3-4 second negatives it will sap you fast. There was 3 of us yesterday and I think this took around 2:15. 2 of us went 60 sets couple weeks ago and we were in there 2 1/2 I think. (Not including 7 mins cycling and 5 min stretch) Sounds like a lot but legs are def my weakness so I torch em at every chance I can.

As far weight is concerned my theory is it has to be so heavy you can only do 6-10 reps, then you force yourself to do more. But weight is second to form and time under tension that's why I work hard on negatives and pauses.

[Down4whatever]

As far weight is concerned my theory is it has to be so heavy you can only do 6-10 reps, then you force yourself to do more. But weight is second to form and time under tension that's why I work hard on negatives and pauses.

Makes sense, but lower body is so difficult to find the range you're referring to. It almost always seems like I can do more if I force myself.

I was a severe overtrainer back in 2009. I thought I had wised up by cutting volume, but maybe the high volume is what my legs need to grow. This is something I need to figure out as my legs just don't seem to want to grow. Thanks for taking time to explain this Mike!

[Hammerfit]

5 sets hs incline
5 sets hs iso press
6 sets cable press
7 sets of cable flyes
4 ss hanging twisting leg raises/swiss twisting crunches
4 gs db wood choppers/left side/ride/db ab thrust

weight down to 214

[Mac]

Keep hitting it hard Mike and dialing it in for this next show!

[Hammerfit]

4 sets of Bw pullups and chinups

4 Giant Sets close reverse grip pulldowns/standing low cable rows to waist/uni machine rows

4 SS machine rows/behind the neck pulldowns

5 sets of dead lifts 30-50 rep sets working on tightening back
ss w BB goodmorings

5 sets of HS Iso Rows uni

1 set of DB Shrugs up and down rack 50-120

4 ss of machine crunch ss w hanging twisting knee ups

4 sets donkey calve raises w Lisa lying on my back
4 sets of hack calve raises ss w bw uni rasies

20 mins of brutal stair step

[Baldiewonkanobi]

4 sets donkey calve raises w Lisa lying on my back



Not legal yet in Arizona.
Bill pending and should be on Gov. desk shortly.

Baldie

[Mac]

Not legal yet in Arizona.
Bill pending and should be on Gov. desk shortly.

Baldie

I thought it was a legal for a woman to be on a man's back, but not the other way around.

[mkris7]

5 sets hs incline
5 sets hs iso press
6 sets cable press
7 sets of cable flyes
4 ss hanging twisting leg raises/swiss twisting crunches
4 gs db wood choppers/left side/ride/db ab thrust

weight down to 214

Nice workout!! What stood out to me was those cable presses. I never did them much before but after I tried them a few times they are a real good tool in my arsenal. You get a great contraction! Gd to see I am not the only one who throws those in to their workout!

What are the wood choppers for? I am not familiar with that one?:)

[Hammerfit]

Nice workout!! What stood out to me was those cable presses. I never did them much before but after I tried them a few times they are a real good tool in my arsenal. You get a great contraction! Gd to see I am not the only one who throws those in to their workout!

What are the wood choppers for? I am not familiar with that one?:)

wood choppers are a lt db or cable move designed to bring in the inter coastals even more - dont use alot of weight dont want to make the obliques larger volume is the key sometimes I will do 15 or 20 mins of them w/o break just change the angle every 50 or so reps its just like chopping wood with an ax

[Hammerfit]

Today we doing moves designed for our new camp. Not going to call it "boot camp" because I dont want anyone to confuse this w/run of the mill boot camps. This is stuff I learned in the military and football training. Can you say "wind sprints"? Ever tried to do a quicktime pace while upright rowing a 60lb BB?Or pressing a 60lb BB while walking at a fast pace?

We spent 40 mins in the sun today lunging and sprinting in every manner possible. I lunged with BW, BB and DBs for over 600 yds! My shorts were slipping off from sop much sweat! I forgot how much I like to suffer! Then we did SLDL w DBs until I was going to puke. Lisa pulled a groin sprinting!

[Hammerfit]

30 mins on stair stepper pre meal

5 sets of incline db press
4 sets of HS incline press
4 sets of cable power flyes
7 sets of cable flys ss w one leg pushups
10 sets of db flat bench flyes w 10 secs rest between sets

4 sets of heavy cable pushdowns
4 sets of uni ext holding cable only

4 sets of twisting kneeups

cardio # 2 30 mins stationary cycle followed by lots of lunges

[Mike Conley]

Man I worked out at a LAC gym which is much bigger than the YMCA I lift at in Ky and they had Hammer press machines and now I don't wanna go home haha

[JoeB8962]

Mike, have you ever done the Southern Classic in Jackson, MS? If so what'd you think?

[KevinCouch]

30 mins on stair stepper pre meal

5 sets of incline db press
4 sets of HS incline press
4 sets of cable power flyes
7 sets of cable flys ss w one leg pushups
10 sets of db flat bench flyes w 10 secs rest between sets

4 sets of heavy cable pushdowns
4 sets of uni ext holding cable only

4 sets of twisting kneeups

cardio # 2 30 mins stationary cycle followed by lots of lunges

Mike, that's a lot of volume Bro! Way to hit your pecs from every conceivable angle, man on a mission.............;)

[Hammerfit]

Mike, have you ever done the Southern Classic in Jackson, MS? If so what'd you think?

Not yet but I may this year. I have some friends competing also. Ive heard alot of good things about the level of competition.

[mkris7]

Your a true Spartan! Man you got a lot of gas in that tank!!!
Best wishes coming up and tanks for explaining what the woodchucks are :)

[HeavyDutyGuy]

30 mins on stair stepper pre meal

5 sets of incline db press
4 sets of HS incline press
4 sets of cable power flyes
7 sets of cable flys ss w one leg pushups
10 sets of db flat bench flyes w 10 secs rest between sets

4 sets of heavy cable pushdowns
4 sets of uni ext holding cable only

4 sets of twisting kneeups

cardio # 2 30 mins stationary cycle followed by lots of lunges
Can you move your arms above your chest now? LOL

[JoeB8962]

Not yet but I may this year. I have some friends competing also. Ive heard alot of good things about the level of competition.

I'm thinking about doing it myself..I'll decide after show on May 14th

[masterschamp]

Awesome training , Mike.

Keith

[Hammerfit]

Trained back with a client at 11 AM, then again with my training partner @ 1PM
needless to say no AM cardio and PM cardio was limited to a moderate paced 1 hr walk

5 sets of narrow grip pulldowns
5 sets of very wide grip low cable rows
5 sets of HS wide grip pulldowns turned around backwards
5 sets of HS Iso uni rows
4 sets of BW pullups

6 sets of rack pulls standing on 2 plates to get the exact height needed to hit my low back did all them with a 4-5 second negative, 3-4 second positive and no touch on the rack and accentuated shrug at top - 3 WS of 15 reps x 405 nothing heavier at this point - working on detail
3 sets of underhand grip BB rows to the waist - holding at waist for 2 count
2 sets of wide grip BB rows
6 super sets of behind the neck pulldowns w machine rows
6 sets of uni machine rows twisting around at back of move - very effective for low back tightening

Today is last heavy leg day before show hope I didnt max out too early!

[KevinCouch]

Trained back with a client at 11 AM, then again with my training partner @ 1PM
needless to say no AM cardio and PM cardio was limited to a moderate paced 1 hr walk

5 sets of narrow grip pulldowns
5 sets of very wide grip low cable rows
5 sets of HS wide grip pulldowns turned around backwards
5 sets of HS Iso uni rows
4 sets of BW pullups

6 sets of rack pulls standing on 2 plates to get the exact height needed to hit my low back did all them with a 4-5 second negative, 3-4 second positive and no touch on the rack and accentuated shrug at top - 3 WS of 15 reps x 405 nothing heavier at this point - working on detail
3 sets of underhand grip BB rows to the waist - holding at waist for 2 count
2 sets of wide grip BB rows
6 super sets of behind the neck pulldowns w machine rows
6 sets of uni machine rows twisting around at back of move - very effective for low back tightening

Today is last heavy leg day before show hope I didnt max out too early!

VOLUME!!!!! No stoned unturned brother!
Are you going to carb deplete/load again this time around? Now that you have last's months show you'll be able to tweak it more this time round if you do to bring it in at close to 100%. Then Masters, 100%!!

[Mac]

VOLUME!!!!! No stoned unturned brother!


He's not human.

I would think he's on the verge of overtraining for mere mortals.

[KevinCouch]

He's not human.

I would think he's on the verge of overtraining for mere mortals.

I'd be overtraining with that kinda volume. But with the recuperative abilities of Mike, it works! Who's gonna tell Arnold that he overtrained by doing 30-40 sets of chest back then?

I have realized that my own workouts have been creeping up in sets this past year just hanging out on this forum does that to you..........

[Hammerfit]

I'd be overtraining with that kinda volume. But with the recuperative abilities of Mike, it works! Who's gonna tell Arnold that he overtrained by doing 30-40 sets of chest back then?

I have realized that my own workouts have been creeping up in sets this past year just hanging out on this forum does that to you..........

You got it Kev....I am very old school, Ive been doing this for 40 years! God Im old! I really can tell when Ive had enough, yesterday when I was training w partner in middle of last set I jumped up with 2 more exercise to go and said done! Feed the beast NOW! I spent the rest of the day literally dying but this morning Im ready to go! that feeling will soon demise after a few sets of front squats lol

[Hammerfit]

VOLUME!!!!! No stoned unturned brother!
Are you going to carb deplete/load again this time around? Now that you have last's months show you'll be able to tweak it more this time round if you do to bring it in at close to 100%. Then Masters, 100%!!

It's funny you asked that...just got done w lengthy message to Skip concerning re-feeds and last few days. I skip loaded Sat w 9 ww pancakes center cut bacon cheeseburger fries and milk shake topped that off w small whole cheesecake went from 216 to 229 in 12 hrs then back down to 216 in 24 hrs! Been sitting at 215-216 last 2 days harder and leaner Coastals coming in nice this morning and more and more snakes showing up!

Im terrified to Skip load the sat one week out hence my lengthy message this morning to Skip. Im sure he'll hit me back and tell me to shut the fuck up and stay the coarse! You know how nerve racking adjustments to diet can be!

Everything else has been worked out in trial run, so Im feeling great about this show. I hope to be in best conditioning ever but still full, hard and pumped!

I know who is coming to show and I got my work cut out for me. But they are going to be in for a suprise. The old man has never been this lean at this weight!

[Hammerfit]

5 supersets uni leg ext w uni leg curls
6 sets of front squats WS was grueling 25 reps, bar was on my bicep last rep!lol
4 sets of close stance suicide squats WS 50 reps w 4 plates ea side
5 sets of Hack Squats 2 sec pause at bt WS 5 plates ea side x 20 - feet together down low on platform, newest form of torture
5 sets of lying leg ext
5 supersets of calve raises on hack machine w DB stationary lunges
5 sets of seated leg curls

wanted more but the knees were freaking the hell out over the hack and lunges
"Every man gotta know his limits" Mine are getting shorter and shorter

Kinda disappointed in todays session I got clients/friends that need help in the gym, I vowed to be more humble and helpful, now I see why I was suck a dick before.

Time for more chicken and broc. and a nap!

[mrky03]

Dayum, thats a lot of work Mike! Good luck this weekend! That Skip seems to really know his stuff!

[Hammerfit]

Dayum, thats a lot of work Mike! Good luck this weekend! That Skip seems to really know his stuff!

Thanks!! Next weekend....I would be fu....if it was this weekend. Yeah I can't wait to hear what his advice is about loading this Sat. I hope it's a chocolate cake or maybe a gallon of chocolate ice cream Ha!

[joedemarco]

Good stuff, Mike! Keep cranking!

[masterschamp]

wanted more but the knees were freaking the hell out over the hack and lunges
"Every man gotta know his limits" Mine are getting shorter and shorter

....LOL!!! Mike, sometimes I swear my joints are talking to me...." WTF are you doing to us!!??"

Keith

[Hammerfit]

Actually took a day off from training

did 20 mins of sprints on my bike in the morning
Got in 30 mins of HIIT on stair stepper and 15 mins of abs and wood choppers in the afternoon

thats a rest day for me right now

Skip suggested I do a Skip Load on Tuesday...hmmm, no too sure Im gonna try that!

[Mac]

Skip suggested I do a Skip Load on Tuesday...hmmm, no too sure Im gonna try that!

What does this mean?

:dunno:


Skip LaCour? Carb loading? Google didn't provide much.

[Baldiewonkanobi]

Isn't a Skip Load a major nutritional/suppliment shock??


Baldie

[Hammerfit]

What does this mean?

:dunno:


Skip LaCour? Carb loading? Google didn't provide much.

Ken Skip Hill IntenseMuscle.com

[Hammerfit]

Isn't a Skip Load a major nutritional/suppliment shock??


Baldie

yes you basically deplete for several days in a row...say 35-70 grams carbs, then when you wake up the next day you eat as many carbs as you can every 2 hours until you go to bed. Cardio next day is a must, since the metabolism is going to be skyrocketing, the next day and subsequent days you go back to your planned diet plan. The metabolism will keep reving for another 2 days or so and the water from the carbs will shift. It will make you harder and more conditioned (if you are already lean). It takes about 3 days for me sometimes less. Last week it took about 18hrs. I was 214 went up to 228 and back to 216 within 72 hrs. It takes alot of expermenting to get it right, but this is my best conditioning thus far. Tomorrow we are going to do the last load but the foods we use will all be low/no fat no sugar both high and low glysemic.

[Hammerfit]

30 mins stairs fasting cardio burned almost 400 cals

5 sets preacher machine curls
4 sets BB Reverse Grip curls
4 sets DB alternating curls
4 sets DB Arnold Concentration Curls
5 SS rope ext/rope overhead ext
4 sets BB skull crushers on incline bench
4 sets of machine dips

30 mins stair stepper planned for tonight

[mrky03]

30 mins stairs fasting cardio burned almost 400 cals

5 sets preacher machine curls
4 sets BB Reverse Grip curls
4 sets DB alternating curls
4 sets DB Arnold Concentration Curls
5 SS rope ext/rope overhead ext
4 sets BB skull crushers on incline bench
4 sets of machine dips

30 mins stair stepper planned for tonight

Classic arm workout that Arnold would be proud of!

[Mac]

30 mins stairs fasting cardio burned almost 400 cals

5 sets preacher machine curls
4 sets BB Reverse Grip curls
4 sets DB alternating curls
4 sets DB Arnold Concentration Curls
5 SS rope ext/rope overhead ext
4 sets BB skull crushers on incline bench
4 sets of machine dips

30 mins stair stepper planned for tonight

I thought today was a day of rest?

[masterschamp]

You got it Kev....I am very old school, Ive been doing this for 40 years! God Im old! I really can tell when Ive had enough, yesterday when I was training w partner in middle of last set I jumped up with 2 more exercise to go and said done! Feed the beast NOW! I spent the rest of the day literally dying but this morning Im ready to go! that feeling will soon demise after a few sets of front squats lol

ALWAYS loved volume training,Mike...........Johnny D will do that to you !

Keith

[joedemarco]

30 mins stairs fasting cardio burned almost 400 cals

5 sets preacher machine curls
4 sets BB Reverse Grip curls
4 sets DB alternating curls
4 sets DB Arnold Concentration Curls
5 SS rope ext/rope overhead ext
4 sets BB skull crushers on incline bench
4 sets of machine dips

30 mins stair stepper planned for tonight

Way to beat up those arms, Mike!

[Hammerfit]

This past Saturday we both got some virus bug that just drained all the energy. Being 6 days out from a "big deal" show I was determined not to let this get in my way. It was leg day and I was focused and determined. No amount of mental fortitude could get past the next 2 hrs. I was possessed with squatting heavy with good form. It was devastating when 315 was crushing my back, even with a belt on! Stepped out w 405 and re-racked it! There was no way that was going to end well. I struggled on a finished 1 1 /2 hrs of painful training followed by 30 mins on the stepper. Sunday morning back on the stairs, hitting it hard, followed by ab work and training clients. Sunday afternoon started feeling better and posed. My reward for all this suffering: this is by far my best ever conditioning! You can tell a 50 yr old BB's conditioning by his glutes and lower back. Glutes round, caved in and hard. Lower back looks like its time for Christmas! I've never seen the line in back go all the way down into my trunks, very happy about that. Now just got to hold on, focus on the cardio and listen to Lisa. Every meal is calculated with precision timing. Today will be heavy chest and more cardio this afternoon. Tomorrow will be as heavy as possible leg day then I will take Wed off and do circuit training and cardio on Thursday. I stay hard when I lift heavy, never again will I back off until I see a negative effect. Just goes to show you can't use conventional wisdom when contest prepping. I will paraphrase a great comment by Skip Hill, "no plan is black and white, if you can't make adjustments, you will fail."

[Hammerfit]

Thought I would post notes from my coach for today. May help someone.

6 oz water, 6 oz coffee
30 min HIIT fasting cardio

6 oz water/protein mix

3 whole eggs/9 egg whites/red potatoes

2 ckn breasts, asparagus

6 oz water/protein mix/10g creatine

heavy chest training 20 sets max

Pose to music 30 mins

6 oz water/protein mix/10g creatine

2 ckn breasts, asparagus

Low back training for 45 mins/30 mins HIIT cardio

6 oz water/protein mix

3 whole eggs/9 egg whites/asparagus/brocolli

Pose to music 30 mins

Total water: 2 Gals
Total carbs: 37 grams protein: 300-325 fat: 20grams

[ayezer]

Mike keto diet for sure
Are you following with Skip how is it going
good luck in show

[masterschamp]

Sounds like you're ready.

Keith

[Hammerfit]

Mike keto diet for sure
Are you following with Skip how is it going
good luck in show

The plan is for Skip to get me ready for Nationals. Right now he is just offering advice as it pertains to Skip Loading. Lisa is my coach and always will be. Everyone else is an advisor. No one knows me and how my body reacts to different techniques better than her. I am very lucky to have her in my corner.

[Hammerfit]

Sounds like you're ready.

Keith

very close!

[Hammerfit]

Had a surprising strong chest session

4 sets of incline db press ws 110x15 then 6 more at a slower negative
4 sets of HS incline press
4 sets of flat bench press
4 sets of HS ISO press
7 sets of cable flyes changing angles every set

[HeavyDutyGuy]

I try to get to everyones journal but constantly get interrupted- dogs or wife, so I dont aways post. Looks great though- pics? How much time left?

[mrky03]

Sounds like you have a great plan in place Mike! Thats what it takes really, having a plan that you have faith in and sticking to it!

[Hammerfit]

last leg day focused on contractions and from

8 sets of leg ext 4 toes out 4 toes in

5 sets of smith machine front squats

4 sets of DB SLDL

4 sets of walking lunges

4 sets of lying leg ext

weight down to 210 holding on w 35 grams of carbs until Thurs

[mrky03]

Wow, thats impressive Mike! I usually stop training legs 6-7 days out from my show. My legs tend to look harder if I don't train them too close to competing. Everybody is different and you definitely know your body!

Good luck this weekend!

[joedemarco]

Take no prisoners this weekend Big Mike! Good luck!

[Hammerfit]

Wow, thats impressive Mike! I usually stop training legs 6-7 days out from my show. My legs tend to look harder if I don't train them too close to competing. Everybody is different and you definitely know your body!

Good luck this weekend!

Thanx!
Yeah some asshole asked me today what I was doing in the gym. I told him I don't go by the book, I do what works for me. I am depleting and getting harder and harder. Hell I'm going to train arms on Thursday.

We are precisely watching the timing and type carbs to lean out while still training to stay hard. The most conditioned guy regardless of muscle or
symmetry will win this show and a victory here would be sweet. I'm not going to lie and say I dont care if I dont win this one. I do! I think we have done our homework this year and figured out the old man's metabolism. I am ALWAYS the big guy in my class. This version that's coming Saturday NO ONE has ever seen. Including myself, I am by far leaner than I have ever been and still holding 210.

[Hammerfit]

Take no prisoners this weekend Big Mike! Good luck!

Thanks Bro, I'll try and represent.

[masterschamp]

Thanx!
Yeah some asshole asked me today what I was doing in the gym. I told him I don't go by the book, I do what works for me. I am depleting and getting harder and harder. Hell I'm going to train arms on Thursday.

We are precisely watching the timing and type carbs to lean out while still training to stay hard. The most conditioned guy regardless of muscle or
symmetry will win this show and a victory here would be sweet. I'm not going to lie and say I dont care if I dont win this one. I do! I think we have done our homework this year and figured out the old man's metabolism. I am ALWAYS the big guy in my class. This version that's coming Saturday NO ONE has ever seen. Including myself, I am by far leaner than I have ever been and still holding 210.


Good Luck, Mike.......and if there is ONE thing any of us who have been training for a long time should have learned over the years is that there is NO book..... you know what is best for YOU....go out and nail it, bro.

Keith

[Baldiewonkanobi]

Quite a prep. Been fun looking in. Kick some royal ass this weekend.


Baldie

[freebirdmac]

Good luck on these last few prep days Mike!

[Mac]

Good luck this weekend Mike.

[KevinCouch]

Mike..final days bro! Go in there and own the stage. You're 100% ready.

[Rick Prince]

Good luck this weekend. I wish I could be at the show.

[Hammerfit]

Well I must say, after all these years I have finally gotten it right!

Finished up my last fasting HIIT cardio this morning and I was grinning finishing up the last few minutes, thinking you finally got there, you finally did what you said you would. Walking the walk without talking the talk.

I'll throw up some pics later today when Lisa gets back! One more cardio to go and lots of posing today and some arm pumping.

weight after cardio: 207

[ayezer]

meant to say good luck to you

[Mac]

Well I must say, after all these years I have finally gotten it right!

Finished up my last fasting HIIT cardio this morning and I was grinning finishing up the last few minutes, thinking you finally got there, you finally did what you said you would. Walking the walk without talking the talk.

I'll throw up some pics later today when Lisa gets back! One more cardio to go and lots of posing today and some arm pumping.

weight after cardio: 207

Good luck Mike. Glad to hear that you made your destination, now bring the win back home.

[mkris7]

Good Luck Mike. Give Dem Hell on Saturday! Can't wait to see your contest photos..

Blessings!

[Hammerfit]

still holding on to water but getting there

[freebirdmac]

Good luck this weekend Mike!

[HeavyDutyGuy]

Looking good, yeah some water but hey you have time for that. Now get that left elbow up, pull that chest and lats up and SHOW what you have dammit!! Good luck!

[mkris7]

We are all here for you supporting you and cheering you on!

[KevinCouch]

Look great Mike! Good luck this weekend!!!

[mrky03]

Lookin good Mike! You are a WARRIOR! So take no prisoner's! lol