LeeLee's Training Log

**MrsHammer** · 06-01-2011, 09:20 PM

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** · 06-01-2011, 09:38 PM

Hi Lisa, welcome to RX !

**freebirdmac** · 06-01-2011, 09:40 PM

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

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

**KevinCouch** · 06-01-2011, 10:33 PM

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** · 06-01-2011, 10:51 PM

Great to see you start posting here, Lisa.

**Baldiewonkanobi** · 06-02-2011, 01:31 AM

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

CAUTION: BRASS OVARIES

Think I should order two.

Baldie

**masterschamp** · 06-02-2011, 09:19 AM

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

Keith

**mrky03** · 06-02-2011, 10:03 PM

Nice number's on that leg workout! Welcome!

**joedemarco** · 06-03-2011, 11:55 AM

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

**Hammerfit** · 06-04-2011, 06:39 AM

Originally Posted by MacTech

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** · 06-04-2011, 06:44 AM

Originally Posted by MacTech

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** · 06-04-2011, 06:49 AM

Originally Posted by freebirdmac

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

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** · 06-04-2011, 06:50 AM

Originally Posted by Hammerfit

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** · 06-04-2011, 06:50 AM

Originally Posted by masterschamp

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** · 06-04-2011, 07:13 AM

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** · 06-04-2011, 07:14 AM

Originally Posted by joedemarco

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

Thanks! I have a lot of respect for you!

**MrsHammer** · 06-04-2011, 07:15 AM

Originally Posted by mrky03

Nice number's on that leg workout! Welcome!

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

**MrsHammer** · 06-04-2011, 07:16 AM

Originally Posted by Baldiewonkanobi

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** · 06-04-2011, 07:17 AM

Originally Posted by Rick Prince

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** · 06-04-2011, 07:18 AM

Originally Posted by 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!!

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

**Hammerfit** · 06-06-2011, 09:44 AM

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** · 06-06-2011, 08:35 PM

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** · 06-06-2011, 08:42 PM

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** · 06-06-2011, 09:31 PM

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

**Baldiewonkanobi** · 06-06-2011, 10:20 PM

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

Baldie

**MrsHammer** · 06-07-2011, 07:09 AM

Originally Posted by freebirdmac

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

Lol. Some days we actually do.

**MrsHammer** · 06-07-2011, 08:20 PM

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** · 06-07-2011, 08:34 PM

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

**MrsHammer** · 06-08-2011, 09:34 PM

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** · 06-08-2011, 09:36 PM

Originally Posted by freebirdmac

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

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

**freebirdmac** · 06-08-2011, 09:42 PM

Originally Posted by MrsHammer

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

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

**MrsHammer** · 06-11-2011, 10:13 AM

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** · 06-11-2011, 05:02 PM

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** · 06-11-2011, 05:26 PM

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

Keith

**Hammerfit** · 06-11-2011, 05:28 PM

Originally Posted by masterschamp

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....

**MrsHammer** · 06-12-2011, 06:15 PM

Originally Posted by Hammerfit

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

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** · 06-12-2011, 06:25 PM

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** · 06-12-2011, 07:51 PM

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

**Hammerfit** · 06-12-2011, 09:59 PM

Originally Posted by MrsHammer

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** · 06-12-2011, 10:00 PM

Originally Posted by freebirdmac

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

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

**MrsHammer** · 06-14-2011, 07:18 PM

Originally Posted by freebirdmac

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

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

**MrsHammer** · 06-14-2011, 07:38 PM

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