LeeLee's Training Log

[MrsHammer]

Hey guys I'm newbie so be kind. I'm Michael Clark's wife, aka HammerFit. We run a personal training business together called HammerFit. I take care of the nutrition side and he dishes out the pain. I am a RN in a recovery room also.

After a fasting cardio today, I was planning an arm training when Hammer announced, "I have 20 min to help you do squats before my client shows" so.......need I say more. I trained legs today!

2 warmup sets of leg extensions

Back Squats WS was 265 and then a half hearted attempt at 275

Supersets: SLBB Deadlifts 2 sets of 10 @ 145; 2 sets of 10 165 with
VSquat Machine Deadlifts 4 sets of 15 with 4 plates

Hacksquat: 6 sets of 8, 1 plate each side, on toes, bottom pause

Giant Set: 4 sets of 15 75# BB
One legged lunges
good mornings
sumo squats, last set sumos used 95# and 30 reps

Superset: Seated Leg Curls 4 sets of 15, 75#,80#,85#,90# with
Hip Adductor 4 sets of 20, 175#

[Mac]

Hi Lisa, welcome to RX !

[freebirdmac]

Yay! I'm so glad you decided to journal! We needed more estrogen in here and female role models :yep:

I'm curious about what you're doing for diet right now. Maintaining?

[KevinCouch]

Welcome Lisa! I can see you come from the same pain factory as Mike! I also did giant sets for quads today.....umm I'm gonna ask Mike if I can delete my post today of my leg workout after reading your quad workout including your giant sets at the end!!;)

[Rick Prince]

Great to see you start posting here, Lisa.

[Baldiewonkanobi]

I was thinking about designing a T shirt for Monica with......

CAUTION: BRASS OVARIES

Think I should order two.


Baldie

[masterschamp]

Hi, Lisa!
It will be great to see your training posts here. Hope to meet you and Mike at the Southern States.

Keith

[mrky03]

Nice number's on that leg workout! Welcome!

[joedemarco]

Welcome, Lisa! Glad to see that you decided to start a journal here.

[Hammerfit]

Hi Lisa, welcome to RX !

thank you. i feel like i already know you guys! What a great group of friends who work so hard!

[MrsHammer]

Hi Lisa, welcome to RX !

Thanks for the warm welcome. I feel like I already know you guys! What a great group of hard workers.

[MrsHammer]

Yay! I'm so glad you decided to journal! We needed more estrogen in here and female role models :yep:

I'm curious about what you're doing for diet right now. Maintaining?

Thank you. I pretty much stay on the same diet all of the time. I am a big eater with a big appetite. I eat about every two hours during the day and stop at dinner except for my addiction to sugar free popsicles. I eat clean with one cheat meal a week.

[MrsHammer]

thank you. i feel like i already know you guys! What a great group of friends who work so hard!

sorry honey, i was logged in as you. my blonde hair already showing through

[MrsHammer]

Hi, Lisa!
It will be great to see your training posts here. Hope to meet you and Mike at the Southern States.

Keith

That would be great. I love having MC up on stage!

[MrsHammer]

Thursday was a rest day except for fasting cardio, 30 min

Friday's training: delts and biceps

Superset: Bicep curl machine with Shoulder Press Machine (face towards chair)
55# X 15/20# X 15
60# X 15/ 30# X 15
70# X 12/ 35# X 15
70# to failure/30# to failure

Superset: 20# concentration curls 4 sets of 15 with weighted lying leg lifts (8#) 4 sets
of 20
Spyder curls: 40# curlbar/ 4 sets of 15

Superset: standing forward and lateral raises 12#db 4 sets of 20 each with reverse grip
bicep curls 20#/ 4 sets of 15 reps

Superset: 12.5# Bicep cable crossover 4 sets of 15 with Pec/Dec machine 1 set of 15
55# and 3 sets of 15/ 70#

Superset: cable curls 1 set 15/30#
1 set 15/35#
2 sets 15/40#
cable upright rows 4 sets 15/30#

Giant set: 10# weighted swiss ball crunches 4 sets of 20 with 10# weighted reverse
hyperextensions 4 sets of 15 and 10#weighted reverse crunches

[MrsHammer]

Welcome, Lisa! Glad to see that you decided to start a journal here.

Thanks! I have a lot of respect for you!

[MrsHammer]

Nice number's on that leg workout! Welcome!

Hey thanks! Glad to be a part of such a great group!

[MrsHammer]

I was thinking about designing a T shirt for Monica with......

CAUTION: BRASS OVARIES

Think I should order two.


Baldie

LOL. Thanks......I think that is a compliment.

[MrsHammer]

Great to see you start posting here, Lisa.

Thanks for letting me join in with you guys! You are all such a great inspiration!

[MrsHammer]

Welcome Lisa! I can see you come from the same pain factory as Mike! I also did giant sets for quads today.....umm I'm gonna ask Mike if I can delete my post today of my leg workout after reading your quad workout including your giant sets at the end!!;)

HaHa, I have learned to like pain from the BEST!

[Hammerfit]

Lisa squatted for the second time this week Added 5lbs to PB She got 270 with no problem at all. She is starting to get the mental side of the lift and was all business. I like what I saw. Gonna back her back down this week. I wanted a 5lb increase every 2 weeks not every 2 days!

[MrsHammer]

5 super sets of uni leg extensions and standing uni leg curls x 15 reps ea set
PR on leg curls: 70lb ea leg for 12 reps

Back Squats
warmup w bar
135x12
185x12
225x8
245x6
265x3
270x1
275x1 failed

4 supersets of Hack Sissy Squat (feet together on toes) w wide stance hacks
4 ss of 12 and or to failure

4 super sets of seated leg curls w hip adductors
ws: leg curls 115lb x 12/190lbs x 20

[MrsHammer]

Cable Pulldowns Reverse Close Grip superset w weighted ab crunches
4 sets of 12 of pulldowns/abs 20 reps per set WS: 120 x 12

Deadlift from floor - used 25lb plates so we could get a better stretch to floor
100lbs x 12
150x12
170x12
180x12
185x10

HS Iso Row Uni
4 sets of 12
WS: 90lbs each arm x 12

BB Reverse Grip BB Rows superset w BB Goodmornings
4 ss of 12
WS: 85 x 12 (both)

Row Machine Rows super set w LF Pulldown Machine
4 ss of 12
WS: 90x12/70x12

Reverse Kickbacks superset w Reverse Hyper Extensions w 10lb plate
4 ss 12 reps

[freebirdmac]

Holy crap workouts! Do you and Mike help each other out of bed in the morning? :p

[Baldiewonkanobi]

Birdie they must have had and raised the little Nails early on in the marriage.

Baldie

[MrsHammer]

Holy crap workouts! Do you and Mike help each other out of bed in the morning? :p

Lol. Some days we actually do.

[MrsHammer]

Decline Bench BB Press 4 sets of 10-12
WS 145x8/135x6

Incline Bench DB Flyes superset one leg pushups
4 sets of 12 x 20lbs

HS Iso Press superset w 10lb reverse crunches
4 sets of 12 reps
WS: 130x12

Cable Flyes superset w lying leg raises
4 sets of 12

LF Chest Press Machine superset w swiss ball crunches
4 sets of 12/30

20 min stair step cardio

[freebirdmac]

One armed pushups eh? You have set the bar incredibly high! No surprise there :p

[MrsHammer]

super set uni leg ext w uni leg standing curls 4 ss 15 reps ea
ws: 65/75

75lb bb one leg lunge 15 reps each leg 4 sets

super set v squat w v squat sldl
ws:290x15/180x15

leg press 4 sets of 20
ws:360x20

super set seated leg curls w hip adductors
ws: 120x12/190x20

[MrsHammer]

One armed pushups eh? You have set the bar incredibly high! No surprise there :p


ha, no bar set, one leg pushups, no big deal:yep:

[freebirdmac]

ha, no bar set, one leg pushups, no big deal:yep:

Aww, I misread that! Guess you gotta try one armed pushups now :D

[MrsHammer]

Giant Set bb curls/bb upright rows/lying weighted leg raises

Super Set DB Seated Hammer Curls / Shoulder Press

4 sets of standing DB lateral raises

Super Set Iso Shoulder Press Machine / Dragon Flags

Giant Set Cable Curls w EZ curl attachment/upright rows w same/swiss ball crunches

Giant Set Double Bicep Cable Curls/seated lateral machine raises/reverse hyper extensions

[MrsHammer]

A short chest training with Hammer then I entertained myself with triceps, calves and abs while he trained a client and then we hit 30 min cardio. Phew...
Glad we started the day with my banana/walnut pancakes and soft scrambled eggs.


DB Incline chest press
4 sets of 15

HS Iso wide chest press
4 sets of 15

superset cable flies with onelegged push ups
4 sets of 15

Giant set easy curl bar tricep extensions, close hand presses and weighted leg raises.

Superset vbar tricep cable extensions with weighted reverse crunches

Superset rope overhead tricep extensions with weighted cable crunches

Giant set: Lifefitness (LF) tricep extension machine, swiss ball crunches, horizontal calf machine

Superset: LF tricep press and seated calf raises

Superset: DB tricep extensions and hacksquat machine standing calf raises

[masterschamp]

Lisa,
You train harder than alot of the guys at my gym.

Keith

[Hammerfit]

Lisa,
You train harder than alot of the guys at my gym.

Keith

Keith, she trains harder than most of the guys at our gym too....:yep:

[MrsHammer]

Keith, she trains harder than most of the guys at our gym too....:yep:

That's because I am trained by the BEST who expects the MOST. I had never stepped into a gym until Michael gave me a membership about two years ago and for the fist year there he let me fumble through the cardio equipment and the machines. When he started training me I learned right away there is no smiling or laughing or you WILL start over. INTENSE. And that's why I train the way that I do. I always train as though he were watching me. lol

[MrsHammer]

Superset: Standing leg curls 4 sets of 15-20 WS 70# with 40 step walking isle lunges 6 sets
(the walking lunges almost seemed easy with no barbell so i went deep, wide and fast. they were fun.)

Superset: Seated leg curls 4 sets of 15 WS 120# and Lying leg extensions 4 sets of 15 WS 115#

Superset: SLDL 4 sets of 15 WS 165# and VSquat machine dead lifts 4 sets of 15 WS 180#

Superset: VSquat wide stance squats 4 sets of 15 WS 185# with 4 sets of 20 good mornings just with the Obar just for a good stretch

Oh, BTW, my triceps are sore from yesterdays training. I was so glad, I haven't had sore triceps since, I don't know when.

[freebirdmac]

Dunno why, but I thought of you when I saw these today. Great lower body workout!

cVay-viUZl8

[Hammerfit]

That's because I am trained by the BEST who expects the MOST. I had never stepped into a gym until Michael gave me a membership about two years ago and for the fist year there he let me fumble through the cardio equipment and the machines. When he started training me I learned right away there is no smiling or laughing or you WILL start over. INTENSE. And that's why I train the way that I do. I always train as though he were watching me. lol

I am watching you!

[Hammerfit]

Dunno why, but I thought of you when I saw these today. Great lower body workout!

cVay-viUZl8

Holy Smokes! That is one strong dude! If Lisa starts doing these I will get very scared!~

[MrsHammer]

Dunno why, but I thought of you when I saw these today. Great lower body workout!

cVay-viUZl8

Yikes! Not me! But maybe you with your strong gymnast's arms/shoulders.

[MrsHammer]

Got this done in just a little over a hour since Hammer was @ home waiting on "his" dinner. lol Picked up filets from our local butcher. I sear them in an iron skillet and bake 12 mins and you can cut them with a table knife. They were so good. The Clark's eat good, that's for sure.

If you have noticed unless it is a heavy leg training with Hammer I like to train giant and supersets. Don't believe in chitchatting or resting. I consider ab work my rest time for the most part.

Giant set: Cable bicep curls with Cable upright rows and 8#weighted leg lifts
4 sets of 12 - 15 with WS 47.5#/WS rows 40#

Giantset: Smith Machine Shoulder Press with EZ Bar bicep curls and 10#weighted reverse crunches.
4 sets of 8 on press with WS 60#/4 sets 12 50#curls

Superset: BB Shoulder Press and Hammer Curls
4 sets of 12 WS25# (need a spotter for 30# and didn't have him)

Giant set: HS bicep machine with LF Lateral raise machine and SB crunches
4 sets of 15 WS 45#//WS raises 40#

30 min Elliptical


June 14

30 min fasting cardio Elliptical
No strength training, late day in the recovery room.


Giantset: Cable bicep curls with cable upright rows

[masterschamp]

Great training....when I am prepping for a contest I do tons of giant and super sets.

Keith

[Hammerfit]

Great job on the pullups yesterday Sabari! Even I was impressed.:drool:

[MrsHammer]

Great job on the pullups yesterday Sabari! Even I was impressed.:drool:

Thanks Mufassa!

[MrsHammer]

Trained about 1.5 hr. Using my phone to chart training is more of a challenge than the training. Ha

Superset: reverse close grip cable pulldowns with rope crunches
4 sets of 12 - 15WS120#/60#
Pullups 3 sets of 8 close grip and 2 sets 8 wide grip

Superset: LF row machine and weighted reverse hyperextensions
4 sets of 15/WS 85#

Superset: HS widegrip pulldowns with reverse kickbacks
4 sets of 12-15/WS 150#

Superset: HS iso rows with dragon flags
4 sets of 10/WS PR 100# each arm. Unilateral rows/15flags

Superset: good mornings and reverse grip bb bendover rows
4 sets of 12/ WS 85#

Giant set: weighted leg lifts;pushups;swissball crunches; weighted reverse crunches
4 sets of 15 - 20

[Mac]

Great workouts Lisa.

I have been wanting to create an iPhone app for tracking workouts but still learning how to program it. It's like learning a new language.

[Hammerfit]

Bought Sabari her first knee wraps, bout to get serious!

Mufasa

[freebirdmac]

Bought Sabari her first knee wraps, bout to get serious!

Mufasa

About to??? :rolleyes:

[Hammerfit]

Bought Sabari her first knee wraps, bout to get serious!

Mufasa

Sorry, I meant Sarabi, didnt want you think I had brought another lioness into the pride!

[MrsHammer]

Bought Sabari her first knee wraps, bout to get serious!

Mufasa

I can tell ya that the thought of knee wraps scare me!

[freebirdmac]

I can tell ya that the thought of knee wraps scare me!

I bought some too. Next time I do a 5x5 program on leg press I'm going to need them. Preventative measures right?

[MrsHammer]

Superset: Rear delt machine and seated cable shoulder press

Superset: cable curl bar hammer curls and cable upright rows

Superset: LF bicep curl machine and seated lat raise machine

Superset: HS iso shoulder press and 50#EZ curl bar bicep curls
PR shoulder press 70# for 10 reps

Giant set: Standing lat raises, front raises and hammer curls

[MrsHammer]

I bought some too. Next time I do a 5x5 program on leg press I'm going to need them. Preventative measures right?

I am sure they are supportive but to me it means Hammer pushing up my squats tomorrow. Yikes!

[MrsHammer]

Great workouts Lisa.

I have been wanting to create an iPhone app for tracking workouts but still learning how to program it. It's like learning a new language.

You are so right! Let me know how it works out for ya.

[MrsHammer]

Yep all of the above chest, tri, abs, calves and cardio. I had time to kill (along with my body) and I will have to say my arms were quite sore from yesterday.
Not very strong as we did cardio first. I don't know; I will come up with some excuses but since I don't let Hammer whine I can't either.

Stairstepper 30 min

Giant set Abs: Weighted rope crunches, weighted leg lifts and dragon flags

HS Iso Chest Press

Superset: Pec/Dec chest flies and LF seated cable chest press

Superset: DB Flat bench flies and DB lying skull crushers

Superset: Rope tricep extensions and cable tricep extension with vbar

Superset: LF tricep extension machine and LF calf sled

Giant set: Leg Press uni calf raises, HS calf sled and db tricep extensions

Cheat meal coming my way which will definitely include some type of icecream in it.

[Hammerfit]

You are so right! Let me know how it works out for ya.

TapTalk software in the marketplace for $ 2.99 gets you on forums thru smart phones

[Mac]

TapTalk software in the marketplace for $ 2.99 gets you on forums thru smart phones

I was referring to creating a program that is easy to use to log your workouts on using an Android or iPhone/iPod Touch.

Recall past workouts quickly, show prior weight and reps, calculate total sets, reps, improvements, PRs and total weight load.

[Hammerfit]

I was referring to creating a program that is easy to use to log your workouts on using an Android or iPhone/iPod Touch.

Recall past workouts quickly, show prior weight and reps, calculate total sets, reps, improvements, PRs and total weight load.

Gotcha, good luck w that!

[MrsHammer]

Happy Fathers Day! You are appreciated!

Banana nut pancakes two days in a row with soft scrambled eggs today for fuel. I guess you can tell I like food as much as I do training. Lol

Superset: unilateral leg extensions and standing leg curls
4 sets of 15 with WSs 70#

Backsquats: 5 sets with WS 265 X 2 reps

Superset: SLDL and VSquat dead lifts
4 sets WS 165#/180#

Suicide Squats: 4 sets of 15 with WS 255#

Split squats: 4 sets 15 each leg with 75#

Superset: Seated leg curls and hip adductor machine
4 sets 15 WS 120#/190#

[MrsHammer]

Most every bodybuilder eats oatmeal "their" way. I like to add eggwhites to mine while cooking for the added protein and it makes it creamer. The other goodies I add are walnuts, cinnamon, and splenda brown sugar blend.

[Hammerfit]

Most every bodybuilder eats oatmeal "their" way. I like to add eggwhites to mine while cooking for the added protein and it makes it creamer. The other goodies I add are walnuts, cinnamon, and splenda brown sugar blend.

Works for our pride!:hmn:

[masterschamp]

Great training, Lisa.........BTW.... I read you post about oatmeal and I am making a bowl right now!! :)

Keith

[MrsHammer]

June 21: Fasting cardio

June 22: Back/biceps

Cable Wide Grip Pulldowns
4 sets WS 120# 8 reps followed with dropsets

Superset: Close grip pullups and LF seated row machine
4 sets 8/4 sets 12 WS 95# followed with dropsets

Superset: HS Widegrip pulldown and 50#ez bicep curls
4 sets 12 WS 145# with dropset/ 4 sets of 12

HS seated row
4 sets 12 WS 100# . reps done unilaterally and standing

Superset: DB rows and concentration curls
4 sets 10 45#/ 4 sets. Sets 3 and 4 used 25# and assisted 10 reps.

LF unilateral bicep curl machine
4 sets WS 8 reps 35#

Superset: Reverse kickbacks and weighted hyperextensions
4 sets of 15

[ayezer]

nothing like cardio when fasting

good workouts like Mr Hammer

[MrsHammer]

Great training, Lisa.........BTW.... I read you post about oatmeal and I am making a bowl right now!! :)

Keith

Very good. Hope u like it!

[MrsHammer]

[QUOTE=ayezer;1474538]nothing like cardio when fasting

good workouts like Mr Hammer[/Q

Yep. My body fat responds well to fasting cardio.

Thanks. Hammer has taught me well.

[Hammerfit]

You know life is good when you see a smokin hot chic walking across the gym and realize it's your wife! :hugme:

[MrsHammer]

Superset shoulder press in squat rack and hanging 10# kneeups
4 sets WS 6 reps 70#/4 sets 15

Db shoulder press
4 sets WS 8 reps 35#

Superset HS iso shoulder press and weighted leg raises
4 sets WS 12 reps 75#/10# 20 raises

Superset LF seated lateral raise machine and LF shoulder press
4 sets WS 12 reps 45#/4 sets WS 12 reps 30#

Pec/dec machine rear delts
4 sets 15 WS 80#

Standing unilat lat raises
4 sets 20 ea arm 10#

20 mi cardio

[MrsHammer]

You know life is good when you see a smokin hot chic walking across the gym and realize it's your wife! :hugme:

Aww. Thanks honey.

[mkris7]

You know life is good when you see a smokin hot chic walking across the gym and realize it's your wife! :hugme:

Mike,

You have arrived, life don't get better than that!:)

[Sunnyday]

Hey, Lisa. I'm a little late to the party. Great WOs you are posting here! Tagging along.

[MrsHammer]

Hey, Lisa. I'm a little late to the party. Great WOs you are posting here! Tagging along.

Thank you and Congratulations on your success with your Figure Competition!

[MrsHammer]

I am very late charting my training. No time for the computer but the yard looks great and the new flowers we planted are beautiful.

Thursday June 23 Legs

Superset Lying leg extensions and walking lunges
WS 4 sets 110#/40 step lunges

Plate loaded leg press
2pl each side (ES) 20 reps
3pl ES 20 reps
4pl ES 20 reps then started with 4pl ES 20 reps drop set each to failure

Superset VSsquat dead lifts and squats
WS 2pl ES 15 reps/WS 3pl and a 10#ES for 15 reps

Superset Hip Adductor and Hip Abductor
WS 190# 20 reps both machines


June 25 Chest/Tris/Abs/Calves/Cardio

HS Iso Chest Press and Swiss Ball Crunches
WS 1pl and 25#ES X 12/20

Rope tricep extensions Captains Chair leg raises
WS 40# X 15/15

Flat Bench Chest Flies and Dragon Flags
WS 25#DB X 12/15

Skull Crushers and 10#weighted leg lifts
WS 40#EZbar X 15/18

Decline Bench Press and ab crunches on same bench
WS 75# X 12 (you can tell Hammer didn't spot me with such a low number, Ha)/15 crunches

LF Tricep Dips and Calf Raises on Seated leg press
WS 90# X 15/190# X 20

LF Tricep Machine and Seated Calf Raises
WS 65# X 15/190# X 20

Lying unilateral Calf Raises on plate loaded leg press and tricep kickbacks
WS 2pl ES X 20/10# X 20

30 min stairstepper

[MrsHammer]

Leg training with Hammer's help. He is real sneaky adding all those weights on. I don't like to look at how much is on the rack because the thought of it scares me, so he always tells me after I squat. It works for me. I did try the knee wraps on 3 sets and actually liked them. The fourth set, I hated them; felt like ants crawling down my legs because I hesitated with my last squat and had them on too long. I am sure it was a funny site watching me try to get those off of my knees in a hurry.

After a quick leg extension warm up set, he sent me straight to the squat rack.
Back Squats
WS 285 X 2. Got 295 on my back but that was it.

VSquats
WS 4pl ES X 10

Superset Lying leg extensions and walking lunges
WS 105# X 20/aisle of lunges

I just charted this and said, "Wow, that's it?" It seemed like a lot more. Lol
I guess those 7 sets of squats took a lot of time and energy.

Hammer said to use this as his training log today but you will need to add AT LEAST 15 more reps to what I did and he did Reverse VSquats too.

[Hammerfit]

Leg training with Hammer's help. He is real sneaky adding all those weights on. I don't like to look at how much is on the rack because the thought of it scares me, so he always tells me after I squat. It works for me. I did try the knee wraps on 3 sets and actually liked them. The fourth set, I hated them; felt like ants crawling down my legs because I hesitated with my last squat and had them on too long. I am sure it was a funny site watching me try to get those off of my knees in a hurry.

After a quick leg extension warm up set, he sent me straight to the squat rack.
Back Squats
WS 285 X 2. Got 295 on my back but that was it.

VSquats
WS 4pl ES X 10

Superset Lying leg extensions and walking lunges
WS 105# X 20/aisle of lunges

I just charted this and said, "Wow, that's it?" It seemed like a lot more. Lol
I guess those 7 sets of squats took a lot of time and energy.

Hammer said to use this as his training log today but you will need to add AT LEAST 15 more reps to what I did and he did Reverse VSquats too.

Got 295 on my back but that was it. That was my fault, I had you do too many sets before we got to the 295. Your back was cooked, I could tell when you lifted it off the rack. Next week we'll load up sooner! Knocking on 300's door!

[MrsHammer]

Got 295 on my back but that was it. That was my fault, I had you do too many sets before we got to the 295. Your back was cooked, I could tell when you lifted it off the rack. Next week we'll load up sooner! Knocking on 300's door!

I know that look on my face with 295 on my back must have been priceless! Can't do it without ya.

[MrsHammer]

HS iso chest press and captains chair leg raises

LF chest press machine and pushups

Cable chest flies and lying leg raises

Db incline chest press

30 min stairstepper

[freebirdmac]

I know that look on my face with 295 on my back must have been priceless! Can't do it without ya.

Ha! I can imagine the look :) Holy freaking cow that is a lot of weight!

[MrsHammer]

OUCH! My first real delt training with Hammer today. I never knew delt training could be so tough. One of the guys in the gym came over and asked him, "wow, what did she do that made you do that to her? and I wonder what she's gonna do to you for doing that to her." LOL I have whined about wanting bigger delts and I guess he's gonna help me get them now, HIS way. I am excited about it!

We did calves and a couple of abs first then he trained me.

Seated DB presses
WS 40# 10 reps. He helped me with 45's but it was more of a work out for him than me.

Then there was this giant type set of pain. I used 35# DB for side and front laterals bringing them out as far as I could for reps to failure. The last 3 out of 6 sets I used the 35's til failure then 15# to failure. After each set of the above there were the clean and jerks with the olympic bar X 10 immediately followed with OB shoulder presses X 10. These have always seemed easy to me in the past until supersetted with the 35#s today. Got through it. It was great. Shoulders are blasted and we survived the glares and gestures with no residual anger. It's all good.

[freebirdmac]

35# on side raises??? I'd do them standing to the front, but to the side? That is insane weight!

[Sunnyday]

OUCH! My first real delt training with Hammer today. I never knew delt training could be so tough. One of the guys in the gym came over and asked him, "wow, what did she do that made you do that to her? and I wonder what she's gonna do to you for doing that to her." LOL I have whined about wanting bigger delts and I guess he's gonna help me get them now, HIS way. I am excited about it!

We did calves and a couple of abs first then he trained me.

Seated DB presses
WS 40# 10 reps. He helped me with 45's but it was more of a work out for him than me.

Then there was this giant type set of pain. I used 35# DB for side and front laterals bringing them out as far as I could for reps to failure. The last 3 out of 6 sets I used the 35's til failure then 15# to failure. After each set of the above there were the clean and jerks with the olympic bar X 10 immediately followed with OB shoulder presses X 10. These have always seemed easy to me in the past until supersetted with the 35#s today. Got through it. It was great. Shoulders are blasted and we survived the glares and gestures with no residual anger. It's all good.

Holy cow, woman! That is one sick WO! I laughed so hard I fell off the couch reading this, and even harder the SECOND time reading it to my husband! Glad you survived it long enough to post up. Hope you can still lift your arms up to drive! :hypno:

[MrsHammer]

35# on side raises??? I'd do them standing to the front, but to the side? That is insane weight!

Yes it is. I could only lift them about a foot. It was quite a workout and I can't wait to try it again. My delts need the growth.

[Sunnyday]

Wow, just reading this again...getting totally psyched for my delt WO tomorrow. :D

[MrsHammer]

Wow, just reading this again...getting totally psyched for my delt WO tomorrow. :D

Yeah it was tough but lookin forward to growth. Hope your training is great.
Living with your trainer can be pretty tricky. Lol. I love how he pushes me AFTER the training, not necessarily during it. Ha

[Hammerfit]

OUCH! My first real delt training with Hammer today. I never knew delt training could be so tough. One of the guys in the gym came over and asked him, "wow, what did she do that made you do that to her? and I wonder what she's gonna do to you for doing that to her." LOL I have whined about wanting bigger delts and I guess he's gonna help me get them now, HIS way. I am excited about it!

We did calves and a couple of abs first then he trained me.

Seated DB presses
WS 40# 10 reps. He helped me with 45's but it was more of a work out for him than me.

Then there was this giant type set of pain. I used 35# DB for side and front laterals bringing them out as far as I could for reps to failure. The last 3 out of 6 sets I used the 35's til failure then 15# to failure. After each set of the above there were the clean and jerks with the olympic bar X 10 immediately followed with OB shoulder presses X 10. These have always seemed easy to me in the past until supersetted with the 35#s today. Got through it. It was great. Shoulders are blasted and we survived the glares and gestures with no residual anger. It's all good.

One of the guys in the gym came over and asked him, "wow, what did she do that made you do that to her? and I wonder what she's gonna do to you for doing that to her." Yeah but then after he said that he asked me to start training HIM that way.......just sayin, chit works!

[MrsHammer]

[QUOTE=Hammerfit;1482196]One of the guys in the gym came over and asked him, "wow, what did she do that made you do that to her? and I wonder what she's gonna do to you for doing that to her." Yeah but then after he said that he asked me to start training HIM that way.......just sayin, chit works![/QUOTE

Ha, you are right. He did! You are gonna have you own football team soon.

[Sunnyday]

^ Whatever works, I say. Too funny the same guy asked you to train HIM. LOL!

[MrsHammer]

June 30 Legs

Superset unilateral leg extensions and standing leg curls
4 sets with the WS 15 reps 80#/15 reps 70#

BackSquats
6 sets with WS 185# 10 reps, last set 135# 20 reps

Leg Press
5 sets with WS 7 plates ES. Was able to go strong with Hammer's spot and help

Bil lying leg extensions
4 sets WS 110# reps to failure

4 aisles of walking lunges

Superset: Hip adductor and seated leg curls
4 sets WS 190# 18 reps/110# 15 reps I am very tired at this point

July 1. Fasting Cardio

July 2 Chest

DB incline chest press
4 sets WS 50# X 8 reps (Hammer's spot)

HS chest press
4 sets WS 70#ES X 15 reps

Cable flies
4 sets of 15 20#

Superset calf sled and 25# plate swiss ball crunches

Cardio stairstepper 30 min

[MrsHammer]

Oh Yeah, we threw a set of SLDL in that leg routine Thursday
4 sets of 15 145#. I use 25#plates which are easier for me to load and unload and since they are smaller I can get a better stretch.

[Sunnyday]

Nice leg training!

Walking lunges & SLDLs are my personal faves. Never thought of using smaller plates, I just stand on a step. Gonna try that next time.

[freebirdmac]

Oh Yeah, we threw a set of SLDL in that leg routine Thursday
4 sets of 15 145#. I use 25#plates which are easier for me to load and unload and since they are smaller I can get a better stretch.

I use 35's for the same, better stretch, reason.

We have a bar at the squat rack that seems to stick to the weights. Some moron left 2 plates on each side Friday. Of course the bar was set higher than what I use for squats. Getting those 4 plates off to do rows was a pita. I try to make sure I pick the rack that doesn't have that bar. Blew that on Friday :mad:

[MrsHammer]

One of the guys in the gym came over and asked him, "wow, what did she do that made you do that to her? and I wonder what she's gonna do to you for doing that to her." Yeah but then after he said that he asked me to start training HIM that way.......just sayin, chit works!


I use 35's for the same, better stretch, reason.

We have a bar at the squat rack that seems to stick to the weights. Some moron left 2 plates on each side Friday. Of course the bar was set higher than what I use for squats. Getting those 4 plates off to do rows was a pita. I try to make sure I pick the rack that doesn't have that bar. Blew that on Friday :mad:


Loading and unloading weights can be workout in itself!

[MrsHammer]

Nice leg training!

Walking lunges & SLDLs are my personal faves. Never thought of using smaller plates, I just stand on a step. Gonna try that next time.

Thanks! Glad u are gonna try it.

[MrsHammer]

Superset unilateral leg extensions and standing leg curls
4 sets WS 60# to failure/70# reps to failure (leg ham lags behind right yet left quad is stronger than right)

Back squats
5 sets WS 225# 12 reps and very comfortable with this set, i had good control...going down slow, good form. Felt real good. Confident with this weight.

Superset: VSquats (wide legs and feet out) and Vsquat dead lifts
4 sets WS 4pl ES 12 reps and dropsets 15 reps each/2 pl ES 4 sets. I use good mornings with olympic bar inbetween sets to keep back and hams stretched.

Lying leg extensions
5 sets, WS 110# reps TF then dropset

Thanks for the spot Hammer!

[Hammerfit]

Superset unilateral leg extensions and standing leg curls
4 sets WS 60# to failure/70# reps to failure (leg ham lags behind right yet left quad is stronger than right)

Back squats
5 sets WS 225# 12 reps and very comfortable with this set, i had good control...going down slow, good form. Felt real good. Confident with this weight.

Superset: VSquats (wide legs and feet out) and Vsquat dead lifts
4 sets WS 4pl ES 12 reps and dropsets 15 reps each/2 pl ES 4 sets. I use good mornings with olympic bar inbetween sets to keep back and hams stretched.

Lying leg extensions
5 sets, WS 110# reps TF then dropset

Thanks for the spot Hammer!

WS 225# 12 reps That was probably the best form on squats I have ever seen ANYONE do! Slow negatives, down below parallel, real bodybuilder squats! Amazing job!

[Sunnyday]

Wow, that whole leg day looks fiercely awesome! I'm totally motivated by your WOs! Can't wait to hit the gym after reading them!

[freebirdmac]

Wow, that whole leg day looks fiercely awesome! I'm totally motivated by your WOs! Can't wait to hit the gym after reading them!

Makes me want to hide mine :o

[Sunnyday]

^You got nothin' to hide, girl. The idea is progression, keeping your WOs challenging and I have seen yours and the progress and you definitely do!

[MrsHammer]

Wow, that whole leg day looks fiercely awesome! I'm totally motivated by your WOs! Can't wait to hit the gym after reading them!

Thanks. I really enjoy leg training too.

[MrsHammer]

Makes me want to hide mine :o

No way girlie. You smoke me on delt strength!

[MrsHammer]

Back

Superset: HS wide grip pulldowns and OB bend over rows reverse grip
4 sets of 12 WS 70#ES/4 sets of 15 85#

HS seated plate loaded rows (standing and done unilaterally)
4 sets 15, WS 90#ES

Superset: Cable reverse close grip pulldowns and 10#hyperextensions
4 sets of 15, WS 120#x8 and dropset/4 sets of 15

Superset: LF seated wide grip rows and chinups
4 sets of 15, WS 95#/4 sets of 8

Superset: 40#DB rows and OB 85# good mornings
4 sets of 12/4 sets of 15

Superset: HS close grip pulldowns and reverse hyperextensions on Captains chair
4 sets of 15,55#ES all sets/4 sets 15

[MrsHammer]

Chest with Hammer today. I was off and it was a treat working out with my best buddy. We followed our training with a sauna type experience at Perdido Beach today 94degrees but breezy and sooo pretty. Two days in a row! Shooting for three tomorrow. Glad he likes to lay out on the beach too. He's also gonna help me get my bike off the trainer. The races have given me the crave of outdoor cycling. I would average about 100 miles a week when we were living at Orange Beach last year. They have awesome paved trails in the woods by the water. Lots of snakes, alligators, rabbits, squirrels and one bobcat.

So back to today.
LF pec/dec machine cable flys
4 sets of 12 WS 100# 10 reps and dropset

DB Incline Chest Press
4 sets of 10 - 12, WS PR55#. (Hammer steadied the weights but no assist)

HS iso chest press plate loaded
4 sets of 15 WS 80#ES

Cable Flys
7 sets of 15 and 15#

Tricep rope pulldown extensions
4 sets 15, 20# lol strict form standing very erect,no shoulder involvement, eyes looking forward, with Hammer. Sure lightened up my weight with proper form. Thanks Hammer.

Cable tricep kickbacks
4 sets 15, 10#

Ab hyperextensions
4 sets 15

As always he ends WO with one set of pullups.
1 set 18 chinups

[Sunnyday]

Sick last couple of WOs! Cannot wait until I can throw a couple 55s around for incline flyes.

[MrsHammer]

Two gym sessions today.
AM
Superset: Calf raises on Vsquat machine and OB shoulder press
4 sets 20 unilateral 2pl ES/4 sets 12, WS 70# x 8

Superset: LF Calf sled and hanging knee raises
4 sets 20/4 sets 15

HS Horizontal sled calf raise
4 sets 20 ea leg/2 pl ES

Hyper extensions 100 reps (rest and pause)

Superset: DB side laterals and front laterals
4 sets 20 ea 12#

Rear lateral db raises facing down incline bench. What a great BURN! Blew up rear delts! 4 sets 15 10#

PM
Stairstepper 40 min fast and furious

Giant ab: 10#reverse crunches
60# rope weighted crunches
lying leg lifts
bench pushups
dragon flags
4 sets 20

[MrsHammer]

Sick last couple of WOs! Cannot wait until I can throw a couple 55s around for incline flyes.

You go girl!

[Sunnyday]

^35s are my limit as of this week...sigh. Cross fingers I can get a trustworthy spot next week and I will try 40s.

DB work on the rear laterals sounded like fun. Need to start getting creative and trying some stuff like that.

[MrsHammer]

^35s are my limit as of this week...sigh. Cross fingers I can get a trustworthy spot next week and I will try 40s.

DB work on the rear laterals sounded like fun. Need to start getting creative and trying some stuff like that.

try them but they are not something you will use a lot of weight with.

[MrsHammer]

Big leg day for me. Stayed focused and very productive.

10 min bicycle

Superset: Bilat leg extensions and 40 step aisle lunges
75#, 85#, 110#, 130# x 15reps each with 1 aisle of lunges

Superset: LF Standing glute machine and LF uni standing leg curls
90#,110#,130#,150# 15 reps ea/50#,60#,70#,80# 15 reps ea leg

Superset: Plate loaded leg press and VSquat deadlifts
2pl ES, 3pl ES, 4pl ES 20 reps ea then 20 rep drop set/1 pl ES 4 sets 15 (these are done slow for a good stretch, really hits tie ins)

Superset: Suicide squats (hadn't done in a while, was fun) and SLDL
1 pl ES 15 reps, 2 pl ES 15 reps x 3 sets/1 set 12 reps 95#,1 set 12 reps 145#, 2 sets 12 reps 165#

Giant set: Vsquats (legs wide), 65#OB good mornings,split squats
2 sets 3pl ES x 15, 2 sets 3pl and quarter x 15/4 sets 15/4 sets 12 ea leg

Superset: Adductor machine and seated leg curls
3 sets 200# x 18/3 sets 100# x 15

[Sunnyday]

And I thought I had a bangin' leg day. :bowdown: Totally impressed! Did Hammer have to take you out of the gym in a wheelchair after that, or did you tough it out and use a cane to hobble out? No way at all you made it out of there totally upright, LOL!

[freebirdmac]

And I thought I had a bangin' leg day. :bowdown: Totally impressed! Did Hammer have to take you out of the gym in a wheelchair after that, or did you tough it out and use a cane to hobble out? No way at all you made it out of there totally upright, LOL!

She and her hubby are not human

[Sunnyday]

^Ya, got that at the first WO she posted, LOL!

[MrsHammer]

And I thought I had a bangin' leg day. :bowdown: Totally impressed! Did Hammer have to take you out of the gym in a wheelchair after that, or did you tough it out and use a cane to hobble out? No way at all you made it out of there totally upright, LOL!

Trained solo but Hammer did drive me home. Lol I am sure my glutes are gonna be sore tomorrow.

[Sunnyday]

Dangit they better be or you really aren't human, LOL!

[MrsHammer]

She and her hubby are not human

LOL. Thanks for the laugh.

[MrsHammer]

Dangit they better be or you really aren't human, LOL!

You guys are crackin me up. Lol

[MrsHammer]

Ouch!

[Sunnyday]

Ouch!

^Indicating there actually is a trace of humanness in her, jk! ;)

[MrsHammer]

No gym Friday for Hammer's bday. Rest and beach. Of course, nothing good to eat. lol Today we trained biceps and triceps and 30 min stairstepper. Beached it one last day. My vacation over, back to work Monday. Get to meet the producers tonight for the upcoming show for Michael!

[MrsHammer]

Definition leg training today. Helping Hammer keep those legs cut up for the stage!

Unilateral leg extensions
7 sets WS 70# x 15ea leg

Superset: 15#DB Split Squats with Romanian Dead Lifts
4 sets of 18 ea leg

SLDL: 4 sets 175# x 10

Hacksquats: Only one plate ES, legs way out front, all the way down, slow. All quads 4 sets of 15

Smyth Machine Lunges
4 sets 20 ea leg 35#ES

Superset: ab hyperextensions and ab reverse hyperextensions
4 sets 20

[MrsHammer]

^Indicating there actually is a trace of humanness in her, jk! ;)

lol

[mkris7]

Definition leg training today. Helping Hammer keep those legs cut up for the stage!

Unilateral leg extensions
7 sets WS 70# x 15ea leg

Superset: 15#DB Split Squats with Romanian Dead Lifts
4 sets of 18 ea leg

SLDL: 4 sets 175# x 10

Hacksquats: Only one plate ES, legs way out front, all the way down, slow. All quads 4 sets of 15

Smyth Machine Lunges
4 sets 20 ea leg 35#ES

Superset: ab hyperextensions and ab reverse hyperextensions
4 sets 20

Nice leg workout. I love the super sets, looks tough. Keep up the great work!:)

[mkris7]

PS. Congratulations on the Film to both of you!:yep:

[MrsHammer]

PS. Congratulations on the Film to both of you!:yep:

Thanks! We are excited!

[MrsHammer]

Definitely not as strong tonight. Being off last week and training in the morning definitely had its advantages. Training after a 10hr work day in a busy recovery room is a little tougher but I ALWAYS feel better after I train. Not giving excuses just noticed the difference.

Superset: Standing OB shoulder press and Hanging 10#knee raises
4 sets WS 70# x 6, and dropsets to failure/ 4 sets of 20 (this was a convenient superset on squat rack but definitely stressed the shoulders pressing then hanging)

Superset: 50# EZ Curl Bar Upright Rows and 10#weighted leg raises
4 sets 10/4 sets 20

Superset: HS Plate loaded seated shoulder press and 10#reverse crunches
4 sets WS 35#ES x 12/4 sets 20

Standing DB Lat raises
4 sets 12# x 15

Giant: LF Lateral raise machine and LF shoulder press and SBall crunches
4 sets 40# x 15/ 4 sets 30# x 12/4 sets of 20

Stairstepper 20min

[Sunnyday]

Nice work!

I am with you, I love my morning WOs...detest pm training. No strength left to train by the end of the day.

[freebirdmac]

I'm the opposite. Although I am a morning person, I need multiple meals in my body before I hit the gym. Fortunately though I am not running my ass off at work all day.

[MrsHammer]

Fasting Cardio 30 min Elliptical

Evening training:

Superset: Reverse Close Grip Cable Pull Downs and Cable Bicep curls
4 sets 12 and dropset, WS 120# x 10/4 sets 15 WS 42.5#

Superset: LF Wide Grip Rows and LF Bicep Curl Machine
4 sets 15 and a dropset, WS 100#/4 sets 15 WS 80#

Superset: HS Plate loaded standing rows and OB bicep curls
4 sets 15 WS 2Pl ea side/4 sets 10 WS 55#

HS Pulldowns
4 sets 12 WS 65#ea side

Stairstepper 20min

[MrsHammer]

Legs

Superset: Lying bil. leg extensions and 1 aisle of lunges
4 sets 15 and a dropset. WS 115#/4 aisles

Superset: Plate loaded leg press and Vsquat deadlifts
4 sets of 20 and dropset. WS 4pl & a quarter ES/4 sets 15, 1pl ES (slow and low)

Superset: Suicide Squats and Hacksquat calf raises
4 sets 15, 1pl and quart ES/4 sets 20, 2 pl ES

Superset: Standing leg curls and LF Glute machine
4 sets 15, WS 80# x 10/4 sets 15 ea leg WS 110#

Superset: LF Adductor Machine and LF seated leg curls
4 sets 15 WS 205#/ 4 sets 15 WS 115#

Just for a good departing burn I did 4 sets 25 sumos with 95# OB

[Hammerfit]

Legs

Superset: Lying bil. leg extensions and 1 aisle of lunges
4 sets 15 and a dropset. WS 115#/4 aisles

Superset: Plate loaded leg press and Vsquat deadlifts
4 sets of 20 and dropset. WS 4pl & a quarter ES/4 sets 15, 1pl ES (slow and low)

Superset: Suicide Squats and Hacksquat calf raises
4 sets 15, 1pl and quart ES/4 sets 20, 2 pl ES

Superset: Standing leg curls and LF Glute machine
4 sets 15, WS 80# x 10/4 sets 15 ea leg WS 110#

Superset: LF Adductor Machine and LF seated leg curls
4 sets 15 WS 205#/ 4 sets 15 WS 115#

Just for a good departing burn I did 4 sets 25 sumos with 95# OB

That's a great routine there Queen Sabari. I may just follow the same one today.

[Sunnyday]

Legs

Superset: Lying bil. leg extensions and 1 aisle of lunges
4 sets 15 and a dropset. WS 115#/4 aisles

Superset: Plate loaded leg press and Vsquat deadlifts
4 sets of 20 and dropset. WS 4pl & a quarter ES/4 sets 15, 1pl ES (slow and low)

Superset: Suicide Squats and Hacksquat calf raises
4 sets 15, 1pl and quart ES/4 sets 20, 2 pl ES

Superset: Standing leg curls and LF Glute machine
4 sets 15, WS 80# x 10/4 sets 15 ea leg WS 110#

Superset: LF Adductor Machine and LF seated leg curls
4 sets 15 WS 205#/ 4 sets 15 WS 115#

Just for a good departing burn I did 4 sets 25 sumos with 95# OB


This is just KILLER!

What's going on with diet lately? Anything new? I won't be in my off season for some time but always looking for ideas.

[MrsHammer]

This is just KILLER!

What's going on with diet lately? Anything new? I won't be in my off season for some time but always looking for ideas.

Since I don't compete my diet is pretty much the same all of the time. Unfortunately for me I have a big appetite and can eat anything! Lol
I basically eat clean, just chicken, tuna, fish, lean beef; no breads and no carbs with or after dinner. Lots of sugar free popsicles at night. My biggest treat is an icecream cone from McDonalds! (a couple a week in the summer, lol). Lots of veggies and salads and fruit. Two protein shakes a day when I train, only one if I don't. I use low carb trueprotein powder and go through spells where I only eat eggwhites and strawberries for my protein shake. Always bfast, the usual oatmeal or egg/eggwhites, pancakes on a weekend day. My weight is stays the same pretty much year round but I do carry bodyfat esp in the tummy area. It is a battle of the hormones!
We change up the diets for our clients depending on their training and weight goals.

Seems to be your are lean and as strong as an OX. Keep up the good work and let me know when you are offseason and I will send you a diet.

[MrsHammer]

I was off today due to No patients to be seen so I was able to train in the am. It was a very productive training. No pain.

Giant Set: LF Pec/Dec machine chest flys, rear delts, pushups
4 sets 15 WS 110#/4 sets 15 WS 85#/4 sets 20

Superset: HS iso shoulder press and swissball crunches
4 sets 15 WS 35#ES/4 sets 20

Superset: HS plate Chest Press and 10#reverse crunches
4 sets 15 WS 70#ES/4 sets 20

Giant Set: LF Lat raise machine, LF shoulder press (sat backwards), hyperextensions
4 sets 14 WS 55#/4 sets 15 WS 35#/4 sets 20

Superset: Cable cross overs and cable upright rows
4 sets 15 all sets 15#ES/4 sets 15 WS 45#

Superset: DB side laterals and front laterals
4 sets 15 ea 15#db

1 set 18 chinups

20 min stairstepper

[MrsHammer]

That's a great routine there Queen Sabari. I may just follow the same one today.

You'd like it Mufasa!

[masterschamp]

Training looks great, Lisa. You'd put alot of the guys down here to shame in the gym.

Keith

[MrsHammer]

Training looks great, Lisa. You'd put alot of the guys down here to shame in the gym.

Keith

I don't know about that, but thanks! I try hard.

[Hammerfit]

I don't know about that, but thanks! I try hard.

She makes most of the gym rat guys in our gym look lame! Hell right now I dont even want to train with her!

[Sunnyday]

I was off today due to No patients to be seen so I was able to train in the am. It was a very productive training. No pain.

Giant Set: LF Pec/Dec machine chest flys, rear delts, pushups
4 sets 15 WS 110#/4 sets 15 WS 85#/4 sets 20

Superset: HS iso shoulder press and swissball crunches
4 sets 15 WS 35#ES/4 sets 20

Superset: HS plate Chest Press and 10#reverse crunches
4 sets 15 WS 70#ES/4 sets 20

Giant Set: LF Lat raise machine, LF shoulder press (sat backwards), hyperextensions
4 sets 14 WS 55#/4 sets 15 WS 35#/4 sets 20

Superset: Cable cross overs and cable upright rows
4 sets 15 all sets 15#ES/4 sets 15 WS 45#

Superset: DB side laterals and front laterals
4 sets 15 ea 15#db

1 set 18 chinups

20 min stairstepper


^THIS is my favorite WO you've done to date. Productive AND fun! I've GOT to make up my own version of this (reduced wts, of course!).

[MrsHammer]

^THIS is my favorite WO you've done to date. Productive AND fun! I've GOT to make up my own version of this (reduced wts, of course!).

Hey thanks. It was fun especially when I could get near a mirror. LOL

[Hammerfit]

Thanks for "dragging" me around the gym yesterday. I couldnt do this without you!:flowers:

[MrsHammer]

July 16: 40 min elliptical

July 17 legs/calves

Superset: Bilat leg extensions and standing leg curls
4 sets 15 ea leg, WS 70#/4 sets 15, WS 80# (left ham is catching up)

Superset: Front squats and bw calf raises
4 sets 20, 105#/4 sets 20

Giantset: Seated leg curls/bil leg extensions/LF calf sled
4 sets 15 on all WS 130#/100#/190#

Superset: 20#db x2 split squats/HS standing calf raise 190#
4 sets of 15 each leg (required some rest/pause)

Superset: Glute Machine and seated leg press calf raises
4 sets 100# x15 each leg/4 sets 190# x 15 ea leg

18 chinups

30 min elliptical

Literally dragged Hammer around with me as he is in competition prep this week for show this Saturday! High stress week for me too so I will be treating it with "iron". lol

[MrsHammer]

Thanks for "dragging" me around the gym yesterday. I couldnt do this without you!:flowers:

Lol, Yep, you'll say just about anything to keep those meals prepped! Proud to be by your side!

[Sunnyday]

Way to be an awesome wife: drag your bber husband around the gym with you during his peak week. I'd rep you but the powers that be keep telling me I have to spread the love. ;)

Killer WO, as usual. Don't know how you pulled off the elliptical work on a leg day. I will be doing the same this week to gear up for my vacation to nowhere. But I much prefer to skip cardio on leg days whenever I can.

[MrsHammer]

Fun training today. Hammer is in good spirits (must mean I don't have him hungry enough on his contest diet),

Superset: Cable bicep curls ez bar and tricep pushdowns (used same bar)
4 sets 15 with dropset WS50#/same

Superset: Bilat bicep cable curls and rope tricep extension
4 sets 15, 20#/4 sets 15 ea arm 10#

Superset: Bicep Curls with 50# curl bar and 30#DB seated tricep OH extensions
4 sets 12/4 sets 15

Superset: LF bicep curl machine and LF tricep extension machine
4 sets 12, WS 80#/4 sets 12 all sets 70#

Superset: HS unilat bicep curl machine and pushups
4 sets 15 ea arm WS35#/4 sets 20

Stairstepper 30min
15 chinups

[MrsHammer]

Way to be an awesome wife: drag your bber husband around the gym with you during his peak week. I'd rep you but the powers that be keep telling me I have to spread the love. ;)

Killer WO, as usual. Don't know how you pulled off the elliptical work on a leg day. I will be doing the same this week to gear up for my vacation to nowhere. But I much prefer to skip cardio on leg days whenever I can.

LOL, as usual, you make me laugh. Thanks. I usually don't do cardio after legs except Hammer needed to for his prep, so I kind of had to. lol
I love vacations to nowhere. That's what i did this month and it was very relaxing.

[Sunnyday]

My vacation is going to be quite literally the middle of nowhere: Temagami, Ontario. Look it up, not much there. Not many roads, just Hwy 11. My in-laws live on a 2.5-acre island in the middle of the lake (one of about a thousand islands btw). Nearest grocery store is close to 2 hours away. Minimal refrigeration and freezer space. Lots of great fishing, though. And I am 14 weeks out from OCB Nationals. At least I am not pregnant this trip as I've been in the past, LOL. In spite of being nervous about my diet and training while there, I know it will still be relaxing.

[MrsHammer]

O
My vacation is going to be quite literally the middle of nowhere: Temagami, Ontario. Look it up, not much there. Not many roads, just Hwy 11. My in-laws live on a 2.5-acre island in the middle of the lake (one of about a thousand islands btw). Nearest grocery store is close to 2 hours away. Minimal refrigeration and freezer space. Lots of great fishing, though. And I am 14 weeks out from OCB Nationals. At least I am not pregnant this trip as I've been in the past, LOL. In spite of being nervous about my diet and training while there, I know it will still be relaxing.

O. Wow.hmmmmm......sounds like lots of fresh fish and home cooking for you with some outside hiking and bootcamp training. You are gonna miss your gym tho I am sure.

[MrsSims]

Hey Mrs. Hammer!! Just joined Rx last month as well and came by your training journal.. Wanted to briefly introduce myself.. Its great to have another Female competitor on this site, and it helps us all relate and get to know one another. I look forward to getting advice and learning tips from you since you've been in the business for a long time! Following your journal! I hope you have a great Day! :)

[MrsHammer]

Hey Mrs. Hammer!! Just joined Rx last month as well and came by your training journal.. Wanted to briefly introduce myself.. Its great to have another Female competitor on this site, and it helps us all relate and get to know one another. I look forward to getting advice and learning tips from you since you've been in the business for a long time! Following your journal! I hope you have a great Day! :)

Nice to meet u girlie! Glad to help any way I can :)

[MrsHammer]

Fasting cardio 30 min elliptical. Glad hammer drove me to work as I was a bit hypoglycemic this am. Fortunately I brought oatmeal and fresh fruit salad with me and was so hungry with blurred vision the only utensil I could find in our work kitchen was a serving spoon. Of course that's what I used! I lived with a lot of remarks about the size of my mouth today.

[Sunnyday]

O

O. Wow.hmmmmm......sounds like lots of fresh fish and home cooking for you with some outside hiking and bootcamp training. You are gonna miss your gym tho I am sure.

Yep, you don't know what you've got 'til it's gone! Not having a gym is gonna be tough this time around. Last year I was just getting started so I did whatever I felt like at the time. Competing hadn't even entered my mind at that point. Different game this year.

I'm hoping I can get in my WOs right after breakfast as I do now, although I'll have to design things day to day depending on what they have that is still functioning since last year. Last year I did some really cool pullovers while hanging backward over the edge of the dock. Wish I was strong enough to do dragon flags out over the dock, that would be awesome! My strength has gone WAAAAY up over the last year. Don't think I'll be doing any challenging weights, just try to get a good pump and maintain what I've got with some high reps.

Yep, I'll be doing ALL the cooking and not the least bit upset about it with the fresh fish on the menu. Not unheard of to snag 12 to 20-pounders. My husband goes out fishing twice a day, one of those each day is with me along. My mother-in-law tried to help us out by making a menu, but thankfully my husband told her with all our recent dietary restrictions, her picks just won't work. So I'll be the chef, everything on the menu will be squeaky-clean except for some of the snacks for the kids, and the in-laws are welcome to join us or make their own food that better suits their tastes. Done! :)

[MrsHammer]

Yep, you don't know what you've got 'til it's gone! Not having a gym is gonna be tough this time around. Last year I was just getting started so I did whatever I felt like at the time. Competing hadn't even entered my mind at that point. Different game this year.

I'm hoping I can get in my WOs right after breakfast as I do now, although I'll have to design things day to day depending on what they have that is still functioning since last year. Last year I did some really cool pullovers while hanging backward over the edge of the dock. Wish I was strong enough to do dragon flags out over the dock, that would be awesome! My strength has gone WAAAAY up over the last year. Don't think I'll be doing any challenging weights, just try to get a good pump and maintain what I've got with some high reps.

Yep, I'll be doing ALL the cooking and not the least bit upset about it with the fresh fish on the menu. Not unheard of to snag 12 to 20-pounders. My husband goes out fishing twice a day, one of those each day is with me along. My mother-in-law tried to help us out by making a menu, but thankfully my husband told her with all our recent dietary restrictions, her picks just won't work. So I'll be the chef, everything on the menu will be squeaky-clean except for some of the snacks for the kids, and the in-laws are welcome to join us or make their own food that better suits their tastes. Done! :)

Sounds like you have a perfect plan! You will get to make some great memories with your family. Enjoy yourself.

[Sunnyday]

No doubt! :D We are 5 days out.

[MrsHammer]

It was a two a day and a full work day, With Hammer doing cardio 3 times a day I am trying to do two with him. I wont lose a pound though. Ha

Back

Superset: Reverse close grip cable pulldowns and close grip seated cable rows
1. 85# x 12/55#x12
2. 100# x 12/75# x 12
3. 120# x 12/85# x 12
4. 130# x 12 (PR)/100# x 10

Superset: LF Seated wide grip row and reverse hyperextensions
1. 75# x 15/4 sets 15
2. 85# x 15
3. 95# x 15
4. 100# x 12

Superset: HS plate loaded wide grip pulldown and reverse kickbacks
1. 45#ES x 12/4 sets 15
2. 55# ES x 12
3. 70# ES x 12
4. 70# ES x 12

Superset: HS plated loaded unilateral row and good mornings
4 sets 95#ES x 15/4 sets 65#OB x 15

Superset: LF wide grip pulldowns and LF seated row(different one from above)
3 sets 90# x 12/3 sets 70# x 12

30 min stairstepper

Only got 12 chinups

[Hammerfit]

It was a two a day and a full work day, With Hammer doing cardio 3 times a day I am trying to do two with him. I wont lose a pound though. Ha

Back

Superset: Reverse close grip cable pulldowns and close grip seated cable rows
1. 85# x 12/55#x12
2. 100# x 12/75# x 12
3. 120# x 12/85# x 12
4. 130# x 12 (PR)/100# x 10

Superset: LF Seated wide grip row and reverse hyperextensions
1. 75# x 15/4 sets 15
2. 85# x 15
3. 95# x 15
4. 100# x 12

Superset: HS plate loaded wide grip pulldown and reverse kickbacks
1. 45#ES x 12/4 sets 15
2. 55# ES x 12
3. 70# ES x 12
4. 70# ES x 12

Superset: HS plated loaded unilateral row and good mornings
4 sets 95#ES x 15/4 sets 65#OB x 15

Superset: LF wide grip pulldowns and LF seated row(different one from above)
3 sets 90# x 12/3 sets 70# x 12

30 min stairstepper

Only got 12 chinups

Nice hard training Amazon Girl! I am going to have to start carrying a big stick just to beat off all my buddies!

[MrsSims]

Holy Moly!! You are my inspiration to GROW, MrsHammer! It is awesome to meet another competitor that trains their butt off! You and Sunny, definitely have me beat! ;) Hope you are having an Amazing day!

[MrsHammer]

Superset: Pec/Dec machine flyes and rear delts
1. 70# x 12/55# x 12
2. 85# x 12/70# x 12
3. 95# x 12/75# x 12
4. 110 x 10/75# x 12

Superset: LF cable shoulder press and ab hypers
1. 15# x 15/15
2 thru 4 20# x 15/15

Superset: Side and Front uni lat raises
4 sets 15# x10 side and front

Seated DB Shoulder press
1. 25#db x 12
2 thru 4 35# x 10

Superset: HS iso shoulder press and swiss ball crunches
1. 25# x 15/20
2. 30# x 12/20
3. 35# x 10/20
4. 35# x 8/20
5. dropset x 6 each

Giant set: LF seated lat raise machine and LF shoulder press (reverse)and 10#reverse crunches
1. 45# x 15/30# x 15/20
2. 50# x 15/30# x 15/20
3. 55# x 12/30# x 15/20
4. 55# x 10/30# x 10/20

20 min ellipitical

18 chinups.
Decent training although really wasn't "into" it. went through the motions. tough week at the clark house with competition sat.
Had a spot with DB shoulder press and was able to crank out some 35#s, goal is 40# eventually. ha

[MrsHammer]

Holy Moly!! You are my inspiration to GROW, MrsHammer! It is awesome to meet another competitor that trains their butt off! You and Sunny, definitely have me beat! ;) Hope you are having an Amazing day!

Ha! Thanks. Train as heavy as you can with a spotter using good form so you don't hurt yourself. Always strive to increase weight, or if you absolutely can't, then increase your reps to tire the muscle. And eat to grow. Stay strong!

[MrsHammer]

Superset: Lying (approx.40degree angle)leg extensions and lying leg curls
1. 85# x 15/60# x 15
2. 110# x 15/70# x 15
3. 125# x 15/80# x 15
4. 130# x 15 and drop set/80# x 15 and drop set

Superset: VSquats and vsquat dead lifts
1. 2pl ES x 15/1pl ES x 15 all 4 sets
2. 3 pl ES x 15
3. 3 pl and quarter ES x 15
4. 3 pl and quarter ES x 15

Superset: Plate loaded leg press and bw split squats
1. 2Pl ES x 20/4 sets of 12 ea leg
2. 3PL ES x 20
3. 4PL ES x 20
4. 4PL ES x 20
5. 3PL ES x 50 (rest and pause) Ha, laughed when I finished these as I thought I had lowered the plates to 2 and there was still 3 ES.

Superset: Standing leg curls and standing glute machine
1. 50# ES x 15/4 sets of 15 ea leg 110#
2. 60#ES x 15
3. 70# ES x 15
4. 80# ES x 15

[Sunnyday]

What?! No cardio afterward? No chinups?!

[MrsHammer]

What?! No cardio afterward? No chinups?!

Yikes! Totally forgot my chinups. Lol

[MrsHammer]

Sore glutes and hams. Mission accomplished.

[Sunnyday]

Niiiiccce! I love it when I can feeeeeeel the work I set out to do!

[MrsHammer]

Circuit training today. 4 sets of 15, rest 15 sec between each exercise and 2 min between circuits. Great cardio and strength training as well. Done under one hour.
Need flat bench, 50#BB, 10#DB.

1. 50#BB clean and jerks
2. Close grip chest press
3. Step ups with 50BB 15 reps each leg(these are the hardest for me, tiring)
4. 10#DB weighted leg raises
5. BW split squats x 15 ea leg
6. 50#BB Curls
7. 50#BB reverse grip rows
8. 50#BB Sumo squats
9. 50#BB Shoulder press
10. Dragon flags
11. bench pushups
12. chin ups

[MrsHammer]

Niiiiccce! I love it when I can feeeeeeel the work I set out to do!

yep, yep

[MrsSims]

Ha! Thanks. Train as heavy as you can with a spotter using good form so you don't hurt yourself. Always strive to increase weight, or if you absolutely can't, then increase your reps to tire the muscle. And eat to grow. Stay strong!

Yes ma'am!! My trainer is my fiance' and luckily hes a bodybuilder and has taught me form.. When I first started training it took me over 3 years to learn form, and I hurt myself a few times in doing so.. Thank you for your advice, i truly appreciate it, especially from a guru like yourself! And your workouts are super intense!! Great to meet another competitor with an awesome background! I hope you have a wonderful weekend.:hmn:

[MrsHammer]

Took the weekend off from the gym as Hammer had his BB competition! I was able to enjoy eating out after the competition as well! It has been at least 6 months since we have eaten out of our home. Ruby Tuesday Cheeseburger's rock with FF and the Blondie with icecream. We both slept well Saturday night and of course with his First Place Heavy Weight Win we had sweet dreams.

Today Fasting Cardio 30 min stairstepper

Tonight I had the honor of being trained by Hammer. It has been 1 month since I have had a heavy training session. I am pleased and he was really pleased after he realized I did all that weight after cardio and a no carb day!

Warmed up with extensions and went straight to the squat rack.
Did 4 sets leading to PR 295# x 1 strong rep, Put 315 on my back but he had to assist me up. That's okay, it wasn't a total failure. He wanted me to go to failure and I hate that with squats. I didn't want to leave with a bad feeing. Had some "high fives" from some of the guys which was rewarding. Then to SLDL where I was able to achieve another PR 235# 2 sets of 8. Off to Lying leg curls because I don't like them as well as standing ones. He was set to torture me and I was not going to fold or complain. Did ok with WS 85# x 15 and did a dropset. Then lying leg extensions......All I know about these is there were 10 sets of 10 and it was nonstop and painful. Walked out only to come home and cook dinner!

Thanks to Hammer for the training. It was so much fun!

[Hammerfit]

Took the weekend off from the gym as Hammer had his BB competition! I was able to enjoy eating out after the competition as well! It has been at least 6 months since we have eaten out of our home. Ruby Tuesday Cheeseburger's rock with FF and the Blondie with icecream. We both slept well Saturday night and of course with his First Place Heavy Weight Win we had sweet dreams.

Today Fasting Cardio 30 min stairstepper

Tonight I had the honor of being trained by Hammer. It has been 1 month since I have had a heavy training session. I am pleased and he was really pleased after he realized I did all that weight after cardio and a no carb day!

Warmed up with extensions and went straight to the squat rack.
Did 4 sets leading to PR 295# x 1 strong rep, Put 315 on my back but he had to assist me up. That's okay, it wasn't a total failure. He wanted me to go to failure and I hate that with squats. I didn't want to leave with a bad feeing. Had some "high fives" from some of the guys which was rewarding. Then to SLDL where I was able to achieve another PR 235# 2 sets of 8. Off to Lying leg curls because I don't like them as well as standing ones. He was set to torture me and I was not going to fold or complain. Did ok with WS 85# x 15 and did a dropset. Then lying leg extensions......All I know about these is there were 10 sets of 10 and it was nonstop and painful. Walked out only to come home and cook dinner!

Thanks to Hammer for the training. It was so much fun!

I am so proud of you! You have come so far in just a couple years. No one would ever believe that when I met you 3 years ago you had never graced a gym ever! Now...hands down, the strongest girl in our gym regardless of age.
I get more pleasure and pride out of training you than anything I ever have done for myself.

[MrsHammer]

Hammer helped with the first two shoulder press routines so I could pound out some weight, (for me anyway). Then I was on my own and not much left in the tank either.

Seated DB Shoulder Press
25# x10
35# x 10
45# x 10
45# x 10

Smyth Machine Shoulder Press
65# x 15
85# x 15 x 3 sets and a dropset. last set of drop set 20 reps. No mercy. I have never had such intense shoulder training before. It is awesome to have a trainer push you beyond your mental limits.

Superset front and side laterals
4 sets 15 all unilat 12#

Superset HS shoulder press and 10# weighted reverse crunches
25#pl ES x 4 sets 20 (rest pause)/4 sets 20

Superset LF side lat machine and hyperextensions
4 sets 15 40#/4 sets 15

Superset: Rear delts with pec/dec machine and kneeups
4 sets 70# x 15/4 sets 15

Clean and jerks 50#bb 4 sets 15

chinups 17

[MrsHammer]

I am so proud of you! You have come so far in just a couple years. No one would ever believe that when I met you 3 years ago you had never graced a gym ever! Now...hands down, the strongest girl in our gym regardless of age.
I get more pleasure and pride out of training you than anything I ever have done for myself.

Aww. Sweet. Thank you for introducing me to the gym and living a bodybuilding lifestyle. It has saved my life!

[Hammerfit]

Aww. Sweet. Thank you for introducing me to the gym and living a bodybuilding lifestyle. It has saved my life!

I reap the benefits:flowers:

[MrsHammer]

pullups
4 sets 15

wide grip cable pulldowns
70# x 15
85# x 15
95# x 15
100# x 15

HF plate loaded pulldowns
4 sets 70# ES x 15

LF wide grip pulldowns
4 sets 15 85#

LF seated rows
75# x 15
85# x 15
95# x 15
95# x 15

100 hyperextensions (Hammer made me do it. Lol)

100 kneeups

After our training we rescued a little yorkie terrior mix 5 year old female doggie. She is adorable. I will be getting in some evening walks now too.

[masterschamp]

Great training, Lisa........we have a silky terrier....SPOILED ROTTEN!!! But he is one of the family!

Keith

[Sunnyday]

Wow, I leave for a couple of days and you hit a PR without me.:byeg: JK! Seriously, congrats on that 295. Bet that was really sweet. I'm with you, I don't like going to failure on squats.

Keep up the great work!

[MrsSims]

Congrats on reaching your weekly Prs!! You guys seem like an AMAZING couple, and i'm very happy to meet another competitor with a wonderful relationship not only outside of the gym, but inside as well.. Its always a wonderful feeling to have your special someone by your side, to help you reach your goals and accomplish them together.. Its healthy and brings you closer to eachother.. Thank you for the inspiration MrsHammer ;)

[freebirdmac]

I get so depressed reading your journal :p Awesome workouts!

[MrsHammer]

Just cardio 30 min stairstepper after a long day at work. Off Friday. Got to take the new doggie for shots and grooming and planning on a great training this afternoon!

[MrsHammer]

I get so depressed reading your journal :p Awesome workouts!

Ha! You are the the inspiration!

[MrsHammer]

Congrats on reaching your weekly Prs!! You guys seem like an AMAZING couple, and i'm very happy to meet another competitor with a wonderful relationship not only outside of the gym, but inside as well.. Its always a wonderful feeling to have your special someone by your side, to help you reach your goals and accomplish them together.. Its healthy and brings you closer to eachother.. Thank you for the inspiration MrsHammer ;)

Hey Thanks, It is great having common interests and staying healthy together! We aren't getting any younger and I want to be as healthy as possible. Hope your family is getting better.

[MrsHammer]

Wow, I leave for a couple of days and you hit a PR without me.:byeg: JK! Seriously, congrats on that 295. Bet that was really sweet. I'm with you, I don't like going to failure on squats.

Keep up the great work!

Hey girl! The squat was a great accomplishment. Funny, my lower abs were the sorest after the leg work.

[Sunnyday]

Hey girl! The squat was a great accomplishment. Funny, my lower abs were the sorest after the leg work.

I find the same thing with my lower abs after a heavy leg day. I've thought about wearing a belt on my heavy days to see if it makes a difference.

[MrsHammer]

I find the same thing with my lower abs after a heavy leg day. I've thought about wearing a belt on my heavy days to see if it makes a difference.

I do wear a belt for deadlifts and squats. Guess it's our core working overtime with the weight.

[MrsHammer]

LF pec/dec machine cable flys
70# x 15
85# x 12
95# x 12
100# x 12

HS plate loaded iso chest press
70# es x 15 x 4 sets

HS plated loaded low chest press
25# es x 15 x 4 sets

Superset: LF chest press machine and cable flys
60# x 15/20# x 15
75# x 15 /20# x 15
85# x 15/20# x 8, 15# x 10
95# x 15/20# x 8/15# x 10

Superset: 20# DB flys and shoulder press
4 sets 15 each

threw in a superset of side lat and front raises 12# x 15 x 4sets

Abs giant set: 10# reverse hypers, swissball crunches, knee ups, hypers, chinups
4 sets 20 (only 15 chinups ea set)

30 min elliptical

[MrsHammer]

2nd leg day, so lighter weights

superset: uni leg extensions and standing leg curls
4 sets 15 ea leg 50#

Reverse vsquats (first time i tried these, tough on low back, lots of stretching after these. Best stretch for me is to hang from chinup bar at least 30 sec
1 pl es x 15
2 pl es x 15
2 pl and quarter es x 15 x 2 sets

v squats
2 pl es x 15
3 pl es x 15
3 pl and quarter es x 15
3 pl es x 15

superset; sldl and hack squat
4 sets 15 135#/4 sets 15, 1 pl es

3 sets of 20 chinups

superset: leg extensions and seated leg curls
4 sets 50 (rest pause) 70# both exercises

db shoulder press
25# x 15
30# x 15
35# x 15 x 2 sets

[Sunnyday]

2nd leg day, so lighter weights

superset: uni leg extensions and standing leg curls
4 sets 15 ea leg 50#

Reverse vsquats (first time i tried these, tough on low back, lots of stretching after these. Best stretch for me is to hang from chinup bar at least 30 sec
1 pl es x 15
2 pl es x 15
2 pl and quarter es x 15 x 2 sets

v squats
2 pl es x 15
3 pl es x 15
3 pl and quarter es x 15
3 pl es x 15

superset; sldl and hack squat
4 sets 15 135#/4 sets 15, 1 pl es

3 sets of 20 chinups

superset: leg extensions and seated leg curls
4 sets 50 (rest pause) 70# both exercises

db shoulder press
25# x 15
30# x 15
35# x 15 x 2 sets

Totally awesome as usual! I think when I get home I am just going to have to suck it up and try supersetting hacks and sldls. That has just got to be brutal!

[MrsHammer]

Totally awesome as usual! I think when I get home I am just going to have to suck it up and try supersetting hacks and sldls. That has just got to be brutal!

Once you start it you will feel guilty if you don't superset. Lol

[MrsHammer]

Preacher bench concentration curls uni
20# x 15
25# x 15 x 3 sets

Spyder curls 40#curlbar
4 sets 15

Cable curls
4 sets 15 20#

Tricep vbar pushdowns
30# x 15
35# x 15 x 4

tricep cable kickbacks
4 sets 15, 10#

HS tricep dips superset with calf sled
4 sets 90# x 15/4 sets 180# x 4

pushups 2 sets 25

chin ups 2 sets 20

[masterschamp]

Great job, Lisa.

Keith

[Sunnyday]

Once you start it you will feel guilty if you don't superset. Lol

I'll bet it can become addicting. :) The bonus is getting a lot done in a shorter amount of time, which is very appealing to me with the limited time I have in the gym.

[Sunnyday]

Tried some supersets today. Finished in half the time. Killer pump. OK, I am hooked.

[MrsHammer]

Tried some supersets today. Finished in half the time. Killer pump. OK, I am hooked.

All Right! Once you superset you'll never go back. HaHa. Actually, I feel kind of guilty when I train with Hammer and we don't always superset.
I love the time efficiency as well. So cool.

[MrsHammer]

Fasting Cardio 30 min stairstepper before work this morning. Felt real energetic at work today. Changed legs from Sunday to Sat. Much more rested to begin the busy work week.

Back:
Superset: Close reverse grip cable pulldowns and rope pulldowns for abs and low back
70# x 12/ 55# x 15 x 5 sets
85# x 12
100# x 12
120# x 12
130# x 10

Superset: Close grip cable row and (i don't know the name of the other. lol . I stand with my back to the cable and rope and pull the rope through my legs using low back and hams in one motion)
70# x 12/35# x 15 x 4 sets
85# x 12
100# x 12
110# x 10, 85# x 8, 70# x 6

Superset: HS wide grip pulldown and reverse kickbacks
70# ES x 15 x 4 sets/4 sets 15

Superset: HS seated uni row and 10# reverse hyperextensions
90# ES x 15 x 4sets/4 sets 15

Superset: Chinups and hyperextensions
4 sets 15/4 sets 20 (Grabbed Hammer between clients to hold my feet with chinups as my arms were wasted)

All done in less than an hour.

[MrsHammer]

Great job, Lisa.

Keith

Thanks Keith!

[MrsHammer]

30 min Fasting ellipitical
20 chinups

[MrsHammer]

Superset: Uni leg extensions and standing leg curls
50# x 15/50# x 15
60# x 15/60# x 15
70# x 15/70# x 15
75# x 15/75# x 15

Squats
135# x 15
185# x 10
235# x 8
235# x 8
135# x 10

Plate loaded leg press
2 PL ES x 30
3PL ES x 30
4 PL ES x 30
4PL ES x 30,3PL ES x 30, 2 PL ES x 30

Superset: Bil leg extensions and seated leg curls
90# x 25 x 4sets/100# x 25 x 4 sets

[Sunnyday]

Fasting Cardio 30 min stairstepper before work this morning. Felt real energetic at work today. Changed legs from Sunday to Sat. Much more rested to begin the busy work week.

Back:
Superset: Close reverse grip cable pulldowns and rope pulldowns for abs and low back
70# x 12/ 55# x 15 x 5 sets
85# x 12
100# x 12
120# x 12
130# x 10

Superset: Close grip cable row and (i don't know the name of the other. lol . I stand with my back to the cable and rope and pull the rope through my legs using low back and hams in one motion)
70# x 12/35# x 15 x 4 sets
85# x 12
100# x 12
110# x 10, 85# x 8, 70# x 6

Superset: HS wide grip pulldown and reverse kickbacks
70# ES x 15 x 4 sets/4 sets 15

Superset: HS seated uni row and 10# reverse hyperextensions
90# ES x 15 x 4sets/4 sets 15

Superset: Chinups and hyperextensions
4 sets 15/4 sets 20 (Grabbed Hammer between clients to hold my feet with chinups as my arms were wasted)

All done in less than an hour.

Wow, now that's what I call EFFICIENCY! :yep:

[Sunnyday]

Superset: Uni leg extensions and standing leg curls
50# x 15/50# x 15
60# x 15/60# x 15
70# x 15/70# x 15
75# x 15/75# x 15

Squats
135# x 15
185# x 10
235# x 8
235# x 8
135# x 10

Plate loaded leg press
2 PL ES x 30
3PL ES x 30
4 PL ES x 30
4PL ES x 30,3PL ES x 30, 2 PL ES x 30

Superset: Bil leg extensions and seated leg curls
90# x 25 x 4sets/100# x 25 x 4 sets

Nice work!

[MrsHammer]

Db shoulder press
25# x 15
35# x 15
40# x 12
40# x 12
So much energy used to get db to press position. I am finding that if I stand up Ican get dbs to shoulders then sit back for presses. Also tough on my wrists letting them down but hammer says if I can't manage the dbs I shouldn't use the weight BUT iff I want delts I have to use bigger weights,so...........by golly I am gettin creative.

Front lat raises with curlbar and hands reverse grip. Straight arm. New routine for me. Light weight and tough. 20#bar.
4 sets 15

Superset HS ISO Shoulder press and LF lat raise machine
20# es x 4 sets 20/45# x 4 sets 20

Superset cable upright rows and LF shoulder press sit backwards
40# x 15 x 4sets/30# x 15 x 4 sets

20 min stairstepper

[freebirdmac]

Glad I've never been told that about db's :p The only pita is having to find someone to assist in the launch. I do that for chest press but it's why I use the Smith for shoulder presses.

[MrsHammer]

Glad I've never been told that about db's :p The only pita is having to find someone to assist in the launch. I do that for chest press but it's why I use the Smith for shoulder presses.

Gotcha!

[MrsHammer]

Had a lot of energy tonight and trained what I thought I needed. Started with bis and tris and decided to go for the gusto. Loved it! Feel so much better. Had a lot of tension. 3 weeks before MC's competition and the stress in the Clark household begins........The good thing about it is I will train hard to keep my stress level down.

Superset: Cable bicep curls and tricep pushdowns with vbar
35# x 15/35# x 15
40# x 15/40# x 15
45# x 15/45# x 15
50# x 15/45# x 15

Superset: LF bicep machine and LF tricep machine
65# x 15/65# x 15 x 4 sets
70# x 15
75# x 15
80# x 10, dropset 75# x 8, 65# x 6

Superset: Pec/dec machine chest flys and rear delts
70# x 15/70# x 15 x 4sets
85# x 12
100# x 12
115# x 10

Then did a Circuit using 50#BB 3 sets 15 reps each
Clean and jerks from the ground
bench step ups with BB
close grip chest press
leg raises with 10#db
bench pushups
chinups
seated shoulder press
bend over rows
bicep curls
sumosquats

2 rows of BW lunges 40 steps each

Giant ab set: swiss ball crunches, hyperextensions, 10# reverse crunches,
reverse hypers
3 sets 20 each

3 miles elliptical 20 min

My reward: Home cooked lean hamburger and home made Frenchfries cooked in smart balance oil. Lovin it!

[Sunnyday]

I'm de-stressed just reading that! Congrats, bet you are feeling great right about now. :)

[MrsHammer]

I'm de-stressed just reading that! Congrats, bet you are feeling great right about now. :)

Yep. All is calm in the Clark house after my training, MC training and Kayleigh had a 4 hour gym practice. Everybody is sweet.

[MrsHammer]

Spent a couple of hours on beautiful Perdido Key beach this am. No stress here. Lol
Trained on my own but always as though Hammer is watching. Haha

Giant set: Lying leg extensions, lying leg curls and BW aisle lunges
75# x 15/65# x 15/1 aisle
100# x 15/75# x 15/1 aisle
115# x 15/85# x 15/1 aisle
125# x 15/90# x 15/1 aisle

Superset: Vsquat deadlifts and Vsquats
45#ES x 15/90#ES x 15
70#ES x 15/135#ES x 15
90#ES x 15/160#ES x 15
90#ES x 15/160#ES x 15, 135#ES x 15,90#ES x 15

Superset: Suicide Squats and SLDL (15 chinups and hang 30 secs after each set)
45#ES x 15/145# x 15 x 4sets
70#ES x 15
80#ES x 15
80#ES x 15, 70#ES x 15, 45#ES x 20

Superset: Seated Legcurls and Hip Adductor
100# x 15/190# x 15
115# x 15/200# x 15 x 3sets
120# x 15
125# x 15

[MrsHammer]

Had an hour to kill without access to weights other than 10#dbs or machines so I threw a circuit together.

5 sets of 20 reps no rest.
10# swiss crunches
pushups
20 step lunges with kick
side laterals
front laterals
shoulder presses
both 10#db ab thrusts
squat jumps on the half ball (don't know the name of it, flat on the bottom and round on the top)

30 min cycling

[Sunnyday]

It's always so humbling to come in here and read your WOs after I "think" I killed it in the gym. But also encouraging 'cause I'm motivated to do more on my own next time...:)

[MrsHammer]

It's always so humbling to come in here and read your WOs after I "think" I killed it in the gym. But also encouraging 'cause I'm motivated to do more on my own next time...:)

You are awesome and you compete! It's how You look on stage that counts not the weights. Judges don't know how much you are lifting, just the finished product and you look great!

[MrsHammer]

30 min Fasting stair stepper before work.

Superset: Chest flys on pec/dec machine and pushups
70# x 15/15 x 4 sets
85# x 15
100# x 10
100# x 10

Superset: HS Chest press and 10#reverse crunches
45# ES x 15/20 x 4 sets
70# ES x 15 x 4 sets

Giant set: Cable Flys, 10# leg raises and bench pushups
15# x 15/20 x 6 sets/15 x 6 sets
20# x 15 x 6 sets

Superset: Tricep rope pulldowns and cable tricep uni kickbacks
25# x 20 x 4 sets/5# ea x 15 x 4 sets

Superset: hyperextensions and dragon flags
4 sets 20

20 chinups
20 min elliptical

[Sunnyday]

I have never been able to do dragon flags. Any particular way you got started with them? I mean, did you work up to doing them from another exercise?

[MrsHammer]

I have never been able to do dragon flags. Any particular way you got started with them? I mean, did you work up to doing them from another exercise?

I like to lay on a bench so I can put my hands behind my head and hold on the bench and then just pull my lower body up. Just keep trying, do one or two and build up.

[MrsHammer]

Trained with Hammer today after work. He is about 10 days out of his competition so we didn't do heavy training, but higher reps for cutting, separation.

Superset: Unilateral leg extensions and uni standing leg curls
50# x 20/50# x 20
60# x 20/60# x 20
70# x 20/70# x 20

Squats
95# x 20
135# x 15 x 2sets
135# x 20 X 2 sets

Smyth Machine lunges
25#ES x 20 reps each leg X 4 sets

Suicide Squats (I get the best soreness in my glutes and tie ins with these)
45# ES x 20
70# ES x 20 x 3sets

Glute Machine
100# x 20 reps ea leg X 4 sets

Superset: Seated leg curls and Adductor (Hammer did more extensions)
105# x 20 reps X 4 sets/190# x 20 x 4sets

15 chinups

Walked my doggie for my evening mile too. She was so hot and lazy that she just stopped dead in the middle of the road for me to turn around to go home.

[Sunnyday]

Great lookin' high rep leg day, Lisa! Some day my heavy/low rep leg day will equal those poundages. Nice to have something to strive for.

[MrsHammer]

Great lookin' high rep leg day, Lisa! Some day my heavy/low rep leg day will equal those poundages. Nice to have something to strive for.

Thanks girlie! U r Awesome!

[Sunnyday]

Thanks girlie! U r Awesome!

:hmn: Right back at ya!

How goes it with Hammer's prep? He looking as good as for the last comp or even better? (fingers crossed for over-the-top better)

[MrsHammer]

:hmn: Right back at ya!

How goes it with Hammer's prep? He looking as good as for the last comp or even better? (fingers crossed for over-the-top better)

He's doing really good, very disciplined with cardios 2x day and the diet. Mood is good too, (so far, Lol).....Improved in lower back and glutes. Looking forward to seeing him on stage!

[MrsHammer]

Fasting cardio 30 min elliptical.

[MrsHammer]

Trained arms with Hammer then did back while he was training a client.

Bilat. alternating DB curls
15# E arm x 15
20# x 15
25# x 10
25# x 8, 20# x 6, 15# x 15

Preacher bench DB concentration curls
20# x 15 x 2
25# x 12 x 2

Bicep cable curls
10#ES x 20 x 4

Tricep cable vbar pushdowns
25# x 15
30# x 15
35# x 15
42.5# x 15

Tricep cable extensions
5# x 15 x 4 each arm

LF Tricep seated dip machine
100# x 15 x 4

Giant set: Close reverse grip cable pulldowns, ab rope pulldowns, LF seated row machine, 10# reverse hypers
70# x 15/55# x 15 x 4 sets/70# x 15/4 sets of 15 reverse hypers
85# x 15 85# x 15
100# x 15 95# x 12
120# x 10, 85# x 15 95# x 12

Superset HS uni plate row and chinups
70# ea arm x 15 x 4/4 sets 10

Suprset: LF wide grip pulldown and LF seated low row
75# x 15 x 4/60# x 15 x 4

One set of side laterals for delts as I didn't get to train them this week.
12# x 20 x 5 sets
and one set of "cheerleader" shoulder presses for definition
15# each arm x 20 x 4

20 min bicycle easy pace watching DR. OZ (lol) and 20 min ellipitical

[freebirdmac]

Nice workout. Good variety. I may have to find a way to work in chins. Haven't done them in ages.

[Sunnyday]

Agreed! Nice WO. I especially like that giant set.

I took a break from doing chins. All I had was a chinup bar while on vacation and started doing them again. I think my back hit a growth spurt as a result. :)

[MrsHammer]

Nice workout. Good variety. I may have to find a way to work in chins. Haven't done them in ages.
yep, the close grip chins should be easier on your shoulders

[MrsHammer]

Agreed! Nice WO. I especially like that giant set.

I took a break from doing chins. All I had was a chinup bar while on vacation and started doing them again. I think my back hit a growth spurt as a result. :)

great for your back and biceps!

[MrsHammer]

Giant set: Lying leg extensions, lying leg curls, aisle of walking lunges
85# x 15/65# x 15,1 aisle
100# x 15/ 75# x 15, 1 aisle
115# x 15/ 85# x 15, 1 aisle
120# x 15, 85# x 15/90# x 15 rest/pause, 65# x 15. 1 aisle

Superset: Plate loaded leg press and Vsquat dead lifts
2 PL ES x 20/1 PL ES x 15
3 PL ES x 20/1 PL ES x 15
4 PL ES x 20/1 PL ES x 15
4 PL and 1/4 ES x 20, 4 PL x 20, 3PL x 20, 2PL x 50/ 1 PL ES x 15

Superset: Front squats and SLDL
85# x 20 x 4/115# x 15 x 4

BW split squats
10 sets of 10 each leg

Giant set: Seated leg curls, Hip adductor, Hip abductor
115# x 15 x 4/190# x 15 x 4/190# x 15 x 4

50 ab hyperextensions

[Sunnyday]

great for your back and biceps!

Yep yep! :D

[Sunnyday]

Giant set: Lying leg extensions, lying leg curls, aisle of walking lunges
85# x 15/65# x 15,1 aisle
100# x 15/ 75# x 15, 1 aisle
115# x 15/ 85# x 15, 1 aisle
120# x 15, 85# x 15/90# x 15 rest/pause, 65# x 15. 1 aisle

Superset: Plate loaded leg press and Vsquat dead lifts
2 PL ES x 20/1 PL ES x 15
3 PL ES x 20/1 PL ES x 15
4 PL ES x 20/1 PL ES x 15
4 PL and 1/4 ES x 20, 4 PL x 20, 3PL x 20, 2PL x 50/ 1 PL ES x 15

Superset: Front squats and SLDL
85# x 20 x 4/115# x 15 x 4

BW split squats
10 sets of 10 each leg

Giant set: Seated leg curls, Hip adductor, Hip abductor
115# x 15 x 4/190# x 15 x 4/190# x 15 x 4

50 ab hyperextensions

Sawwwwwwweeeeeeeeeeeeeeeeeeeet leg day! Love those giant sets. What weights are you using for the walking lunges (so I have something to aspire to)?

Wish we had some cool machines like a lying leg curl/leg ext to play with. the local YMCA doesn't have much. I always have to improvise with what little I got. Glad you're making the most of that equipment. :)

[Muscgrows]

Hell of a work out. I love your ss's! I can't wait to be capable of doing chin ups.

UOTE=MrsHammer;1516015]Giant set: Lying leg extensions, lying leg curls, aisle of walking lunges
85# x 15/65# x 15,1 aisle
100# x 15/ 75# x 15, 1 aisle
115# x 15/ 85# x 15, 1 aisle
120# x 15, 85# x 15/90# x 15 rest/pause, 65# x 15. 1 aisle

Superset: Plate loaded leg press and Vsquat dead lifts
2 PL ES x 20/1 PL ES x 15
3 PL ES x 20/1 PL ES x 15
4 PL ES x 20/1 PL ES x 15
4 PL and 1/4 ES x 20, 4 PL x 20, 3PL x 20, 2PL x 50/ 1 PL ES x 15

Superset: Front squats and SLDL
85# x 20 x 4/115# x 15 x 4

BW split squats
10 sets of 10 each leg

Giant set: Seated leg curls, Hip adductor, Hip abductor
115# x 15 x 4/190# x 15 x 4/190# x 15 x 4

50 ab hyperextensions[/QUOTE]

[MrsHammer]

Sawwwwwwweeeeeeeeeeeeeeeeeeeet leg day! Love those giant sets. What weights are you using for the walking lunges (so I have something to aspire to)?

Wish we had some cool machines like a lying leg curl/leg ext to play with. the local YMCA doesn't have much. I always have to improvise with what little I got. Glad you're making the most of that equipment. :)
In that giant set i just did my lunges with body weight.

[MrsHammer]

Giant set: Glute Machine/LF calf sled machine/hyperextensions
100# x 20 x 4sets/100# unil x 20 x 4 sets/4 sets of 20

Superset: 10#weighted hanging knee ups/HS plate loaded calf sled
20 x 4sets/90# ES unilat x 20 x 4sets

Superset: Standing calf raises on hack squat and swiss ball crunches
45#ES unilat x 20 each leg x 4sets/25 crunches x 4sets

20 min stairstepper

Also cut the yard today and did my wifey household chores! Food is prepped for the week. Hammer's meals are ready for tomorrow. Almost showtime for Hammer!

[MrsHammer]

hell of a work out. I love your ss's! I can't wait to be capable of doing chin ups.

Uote=mrshammer;1516015]giant set: Lying leg extensions, lying leg curls, aisle of walking lunges
85# x 15/65# x 15,1 aisle
100# x 15/ 75# x 15, 1 aisle
115# x 15/ 85# x 15, 1 aisle
120# x 15, 85# x 15/90# x 15 rest/pause, 65# x 15. 1 aisle

superset: Plate loaded leg press and vsquat dead lifts
2 pl es x 20/1 pl es x 15
3 pl es x 20/1 pl es x 15
4 pl es x 20/1 pl es x 15
4 pl and 1/4 es x 20, 4 pl x 20, 3pl x 20, 2pl x 50/ 1 pl es x 15

hey, thanks! I love the supersets too! More efficient gym time.

Superset: Front squats and sldl
85# x 20 x 4/115# x 15 x 4

bw split squats
10 sets of 10 each leg

giant set: Seated leg curls, hip adductor, hip abductor
115# x 15 x 4/190# x 15 x 4/190# x 15 x 4

50 ab hyperextensions[/quote]

[Sunnyday]

In that giant set i just did my lunges with body weight.

I don't blame you. That's what I was thinking of doing. (and secretly hoping you werent using something nuts like 50s, LOL!)

[MrsHammer]

Worked late so was only able to get delts done. No cardio. boohoo. haha

Standing Olympic bar shoulder press (i love these, wish I had a spot to go heavier)
45# x 15
55# x 15
65# x 15
75# x 15

Superset: LF Iso shoulder press and swiss ball crunches
20# ES x 15/25 crunches x 4 sets
30# ES x 15
35# ES x 15
40# ES x 8, 35# x 10

Giant: LF lat raise machine/LF shoulder press (seated backwards)/cable upright rows
45# x 15/30# x 15/40# x 15
50# x 15 x 3sets/35# x 15 x 3 sets/40# x 15 x 3sets

Giant: Standing uni DB side lat raises, DB uni front raises, 50#BB clean and jerks
12# x 15 x 4/12# x 15 x 4(had to use 10's last set)/4 sets of 12

15 chinups

[Sunnyday]

Worked late so was only able to get delts done. No cardio. boohoo. haha

Standing Olympic bar shoulder press (i love these, wish I had a spot to go heavier)
45# x 15
55# x 15
65# x 15
75# x 15

Superset: LF Iso shoulder press and swiss ball crunches
20# ES x 15/25 crunches x 4 sets
30# ES x 15
35# ES x 15
40# ES x 8, 35# x 10

Giant: LF lat raise machine/LF shoulder press (seated backwards)/cable upright rows
45# x 15/30# x 15/40# x 15
50# x 15 x 3sets/35# x 15 x 3 sets/40# x 15 x 3sets

Giant: Standing uni DB side lat raises, DB uni front raises, 50#BB clean and jerks
12# x 15 x 4/12# x 15 x 4(had to use 10's last set)/4 sets of 12

15 chinups

I'm with you, I love going crazy-heavy on standing shoulder presses...or any type of shoulder presses for that matter. Just never have a spot when I need one. sigh.

With those 2 giant sets b to b, I can't believe you'd even be up for any cardio. Makes the husband proud, I'll bet. Then his clients have no excuses, heh! :D

[Hammerfit]

I love it when I get a new client who asks me, "who is that hot chic I am training?" Uh, that would be, Mrs Hammer......priceless look on their face!

[MrsHammer]

I love it when I get a new client who asks me, "who is that hot chic I am training?" Uh, that would be, Mrs Hammer......priceless look on their face!

AWww. that is sweet honey. Not sure if it is training or torturing. lol

[MrsHammer]

Yikes! Another long and late day at work, no gym but did get my doggie walk in and rode my bike on the trainer for 30 min with 4 sets of 25 pushups. There was a beautiful breeze blowing in the garage.

[Hammerfit]

Yikes! Another long and late day at work, no gym but did get my doggie walk in and rode my bike on the trainer for 30 min with 4 sets of 25 pushups. There was a beautiful breeze blowing in the garage.

The breeze is always blowing in LeeLee land:yep:

[MrsHammer]

The breeze is always blowing in LeeLee land:yep:

That's funny

[MrsHammer]

It was an okay training. Nothing to toot a horn about. Started with my giant set of suffering again and liked that.

Giant set: Leg extensions/lying leg curls/bw aisle of lunges
85# x 20/ 65# x 15/40 steps body weight walking lunges
100# x 20/ 80# x 15/as above
115# x 20 RP/ 90# x 15/as above
125# x 20 RP,100# x 5,85# x 5/ 95# x 15/as above

Squats (wasn't "in the mood" to squat but needed to)
95# x 15 to warm up
135# x 20 x 4 sets

Superset: Glute Machine and uni Standing leg curls
100# x 15 ea leg/ 50# x 15
110# x 15 ea leg x 3 sets/60# x 15
70# x 15 x 2 sets

Suicide Squats
45# ea side x 20 x 4sets

Superset: Vsquat dead lifts and BW split squats
45# ES x 15 x 4 sets / 15ea leg x 4 sets

[MrsHammer]

30 Min fasting stairstepper then back in the afternoon for back/biceps

Superset: Close reverse grip cable pulldowns and cable curlbar bicep curls
75# x 15/35# x 15
90# x 15/40# x 15
110# x 15/42# x 15
120# x 10,90# x 10/45# x 15

Superset: Seated close grip cable rows and bil cable bicep curls
70# x 15/10# x 15 ea arm
85# x 15/15# x 15 ea x 3sets
95# x 15
95# x 10, 85# x 10

Superset:Uni Seated HS plated loaded row (I stand) and OB bicep curls
70# ea arm x 15 ea/4 sets of 15
80# ea x 15 ea
90# ea x 15 x 2

Giant set: 40#BB rows/ 40# BB seated shoulder press/ 40#BB bicep curls
4 sets 12 ea arm/4 sets 20/4 sets 15

LF seated uni bicep curl
25# ea arm x 15 x 4 sets

Superset: LF wide grip pulldowns and 10# reverse hypers
70# x 15/4 sets of 15
85# x 15 x 3sets

15 chinups
25 pushups

[MrsHammer]

Tomorrow Hammer will compete in the Heart of Dixie in Mobile. He weighed in 208 looking very lean. His cardio was all stairstepper which totally attacked the fat on his glutes (the only fat he had and a little low back)! Great results.
Proud of all his hard work and can't wait to enjoy the Chocolate cake with cream cheese icing and vanilla icecream tomorrow night!

[MrsHammer]

Hammer looked great at the BB contest. I was shocked he didn't win first place with his conditioning but you know how it is when you rely on judging. He was in best shape of his life. Competitions are hard on the entire family. Takes a few days to recover. Seafood fest now....just made FRIED shrimp and FRIED trigger fish (smart bal oil) and a lemon cake is in the oven! Gonna be good! Back to clean eating tomorrow..............

I trained legs while he trained a client this morning. On my last set leg press felt a pop Right inner ham area slowed me down. Will see how it goes.

Giant set: Uni leg extensions/ standing leg curls/ uni leg kick backs/ reverse lunges bw
50# x 20/50# x 15/ 4 sets 15 each leg/4 sets 20 each leg
60# x 20/60# x 15
65# x 20/70# x 15
70# x 20/75# x 15 (left ham still lags)

Superset: HS plate loaded leg press and SLDL
2 Pl ea side x 25/135# x 15 x 4sets
3 Pl ea side x 25
4PL ES x 25
4PL ES x 25

Superset: Hip Adductor and Abductor
190# x 25 x 4 both machines

Giant set: Ab hypers/OB shoulder press/Pushups
4 sets 25 each

20 chinups

[Sunnyday]

Hammer looked great at the BB contest. I was shocked he didn't win first place with his conditioning but you know how it is when you rely on judging. He was in best shape of his life. Competitions are hard on the entire family. Takes a few days to recover. Seafood fest now....just made FRIED shrimp and FRIED trigger fish (smart bal oil) and a lemon cake is in the oven! Gonna be good! Back to clean eating tomorrow..............

I trained legs while he trained a client this morning. On my last set leg press felt a pop Right inner ham area slowed me down. Will see how it goes.

Giant set: Uni leg extensions/ standing leg curls/ uni leg kick backs/ reverse lunges bw
50# x 20/50# x 15/ 4 sets 15 each leg/4 sets 20 each leg
60# x 20/60# x 15
65# x 20/70# x 15
70# x 20/75# x 15 (left ham still lags)

Superset: HS plate loaded leg press and SLDL
2 Pl ea side x 25/135# x 15 x 4sets
3 Pl ea side x 25
4PL ES x 25
4PL ES x 25

Superset: Hip Adductor and Abductor
190# x 25 x 4 both machines

Giant set: Ab hypers/OB shoulder press/Pushups
4 sets 25 each

20 chinups

Agreed! When one competes, the whole family competes. Congrats to you and Hammer for his outstanding conditioning. Bummer the judges don't always see it the way we do. After-show meal sounded yummy!

Pop sound during leg press does not sound good. Hope the leg feels better.

[MrsHammer]

Leg better but avoided cardio today. Did do the house cleaning, some raking and washed car.

Giant set: Smyth machine seated shoulder press/curlbar upright rows/weighted leg lifts
10# ES x 15/50# curlbar x 12 x 4sets/10# x 20 x 4sets
15# ES x 15
20# ES x 10
20# ES x 10, 15# x 5, 10# x 5

Giant set: HS plate loaded seated shoulder press/swiss ball crunches/standing OB shoulder presses
15#ES x 15/20 crunches x 4 sets/OB x 15 x 4sets
20#ES x 15
25#ES x 15
30#ES x 10, 20# X 20

Giant set: LF lat raise machine/hyperextensions/pushups
40# x 15/20 x 4sets/15 x 4 sets
45# x 15
50# x 15
50# x 15

Chinups: 20

Superset: DB shoulder press and uni standing lat raises
25# x 12/12# ea arm x 15 x 4 sets
30# x 12
35# x 10
35# x 10

[Sunnyday]

Leg better but avoided cardio today. Did do the house cleaning, some raking and washed car.

Giant set: Smyth machine seated shoulder press/curlbar upright rows/weighted leg lifts
10# ES x 15/50# curlbar x 12 x 4sets/10# x 20 x 4sets
15# ES x 15
20# ES x 10
20# ES x 10, 15# x 5, 10# x 5

Giant set: HS plate loaded seated shoulder press/swiss ball crunches/standing OB shoulder presses
15#ES x 15/20 crunches x 4 sets/OB x 15 x 4sets
20#ES x 15
25#ES x 15
30#ES x 10, 20# X 20

Giant set: LF lat raise machine/hyperextensions/pushups
40# x 15/20 x 4sets/15 x 4 sets
45# x 15
50# x 15
50# x 15

Chinups: 20

Superset: DB shoulder press and uni standing lat raises
25# x 12/12# ea arm x 15 x 4 sets
30# x 12
35# x 10
35# x 10

OK, let me try to wrap my head around this (LOL) - you skipped cardio then did all that work that was probably double the cardio? Hee hee. :)

My shoulders hit a growth spurt just READING this WO! Shoulder presses galore! Niiiiice work!

[MrsHammer]

On vacation today. We hit the gym for a 30 min fasting stairstepper cardio. It felt good. Then spent the morning on the beach vegetating in a chair watching the seagulls and dolphins! Second work out was Chest and cardio.

Incline bench chest press
25# x 15
35# x 15
40# x 15
45# x 15

Superset: Cross over cable and bench pushups, on leg
10# x 15/4 sets of 20
15# x 15 x 4

Superset: HS plate loaded chest press and Flat bench DB flyes
45#ES x 15/25# x 12 x 4sets
55# ES x 15
70# ES x 15 x 2sets

Superset: Pec/dec machine flyes and Seated LF cable press
70# x 15 x 4sets/25# x 15 x 4sets

Superset: Decline bench press and ab crunches
45# x 20/4 sets of 25
55# x 20
70# x 20 x 2sets

Chinups: 20

Elliptical: 20 min

[Sunnyday]

On vacation and still killin' it in the gym. Love it!! Great job!

[MrsHammer]

On vacation and still killin' it in the gym. Love it!! Great job!

thanks girl

[MrsHammer]

Another morning at the beach was awesome. Got a wake up call when Hammer suggested I do two cardios a day. Guess that 5 pounds i have gained isn't agreeing with me.

Superset: Lying back leg extensions and lying leg curls
85# x 15/70# x 15
100# x 15/85# x 15
115# x 15/95# x 15
125# x 15,100# x 15/95# x 15/85# x 15

Tried to leg press and it hurt my ham from Sunday as well as couldn't dead lift.
Can't do any squats or pressing without pain. sux

Superset: Seated leg curls and adductor machine
100# x 15/200# x 20 x 4 sets
115# x 15
125# x 15
125# x 15

Superset: bent over rope pulls for hams and rope ab crunches
35# x 15 x 4sets/60# x 20 x 4sets

Hypers: 100

20 min stairstepper

[freebirdmac]

Take care of that hamstring! Don't want it getting worse.

Cardio twice a day??? Yeesh. A slight diet adjustment is all that's needed to drop 5 pounds :p

[Sunnyday]

Take care of that hamstring! Don't want it getting worse.

Cardio twice a day??? Yeesh. A slight diet adjustment is all that's needed to drop 5 pounds :p

x2! I tore my right hamstring in high school and it has never been the same. Be careful with that. :)

No, no, no! Just say NO to 2-a-days! Bleccchh! :no: I hope I NEVER have to see 2-a-days. Double-bleccchh!

[Hammerfit]

Another morning at the beach was awesome. Got a wake up call when Hammer suggested I do two cardios a day. Guess that 5 pounds i have gained isn't agreeing with me.

Superset: Lying back leg extensions and lying leg curls
85# x 15/70# x 15
100# x 15/85# x 15
115# x 15/95# x 15
125# x 15,100# x 15/95# x 15/85# x 15

Tried to leg press and it hurt my ham from Sunday as well as couldn't dead lift.
Can't do any squats or pressing without pain. sux

Superset: Seated leg curls and adductor machine
100# x 15/200# x 20 x 4 sets
115# x 15
125# x 15
125# x 15

Superset: bent over rope pulls for hams and rope ab crunches
35# x 15 x 4sets/60# x 20 x 4sets

Hypers: 100

20 min stairstepper

a normal person would rest when they pulled a muscle! God what have I created?