Newbie just joined

**Hammerfit** · 03-25-2010, 04:21 PM

Hey guys been lurking for awhile and decided to join in. I'm 54 been training forever but just started competing last year, placing second in both my NPC events. This year Im coming hard, no more seconds for me! I hated that feeling.
9 weeks out right now from Steel World in Mobile. Then on to Nationals in Pitt in July. More updates later.

**joedemarco** · 03-25-2010, 05:11 PM

Welcome! Good luck with your competitions this year. You plan on posting a journal?

**Mac** · 03-25-2010, 05:36 PM

Welcome Hammer. What weight class will you be competing in?

**Baldiewonkanobi** · 03-25-2010, 06:10 PM

Welcome. Our Forum Nationals gang continues to grow. Gonna need your shirt size come June.

Baldie

**Sandpig** · 03-25-2010, 06:20 PM

Welcome. Even though I'm old, I don't post in this section much. But I think you will like it here.

**freebirdmac** · 03-25-2010, 07:11 PM

Welcome!

**Hammerfit** · 03-26-2010, 09:25 AM

Originally Posted by joedemarco

Welcome! Good luck with your competitions this year. You plan on posting a journal?

I will see if I can copy and paste it I have been logging at FST-7 for over a year

**Hammerfit** · 03-26-2010, 09:28 AM

Originally Posted by MacTech

Welcome Hammer. What weight class will you be competing in?

I imagine I will stay Heavyweight. I am 207 at 3-4% BF right now. Last year competed at 198.5, but I have added about 5 lbs of muscle this year so hopefully it will hang around the 202-203 mark when I drop water.

**Hammerfit** · 03-26-2010, 09:31 AM

March 25 Back

Dead Rack Pulls 5 sets x 12-15 WS 405 x 10 + 315 x failure

T Bar Rows 5 sets of 10-12 WS 405 x 10

Close grip pulldowns 4 sets of 8-12 WS stack to failure

Reverse hyper extensions w 45lb bb 4 sets of 12

Good mornings 125 x 25 x 4

cardio 1 hr walk

20 min posing
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**Mac** · 03-26-2010, 09:48 AM

Originally Posted by Hammerfit

I imagine I will stay Heavyweight. I am 207 at 3-4% BF right now. Last year competed at 198.5, but I have added about 5 lbs of muscle this year so hopefully it will hang around the 202-203 mark when I drop water.

WTF, 3-4% BF that's incredible.

**Hammerfit** · 03-26-2010, 01:14 PM

Originally Posted by MacTech

WTF, 3-4% BF that's incredible.

I try and stay lean all year so that's it not hard to get shredded at the end.
I have been dieting for 7 weeks on 2 dozen egg whites w broc. (12 in the morning and 12 at nite before bed) and 12-15 chicken breasts a day. (1) serving of oats in the morning and 1 sweet potato pre training, that's all the carbs I used and bascially no fats except fish and flaxseed oil supps.

I just in the last week added in 3 servings of 1 cup of brown rice to fill back out a bit and then I will drop the rice in about 4 weeks.

**thesamewords** · 03-26-2010, 01:17 PM

Welcome to the RX family, we got some good guys here with a wealth of information.Good luck at your next show.

**Hammerfit** · 03-26-2010, 01:23 PM

I started a new thread to log my training and diet techniques as I approach the Nationals. This is a re-post of yesterday training just to get in the correct thread.

Today, I consider a rest day since I am participating in Mike Horn's pre-contest seminar tomorrow which is freakin brutal. I did one a couple months ago just after gall bladder surgery and it just about killed me. He likes 100 rep sets of leg work if that gives you a clue to what this is about. After we train like a death march for an hour we will work on posing for 45 minutes.

Today, I did a 32 mile cycling ride for cardio, later I will do some lite calve, hamstring work and blast the abs again, then maybe one more cardio tonight.

Here's yesterday's training

March 25 Back

Dead Rack Pulls 5 sets x 12-15 WS 405 x 10 + 315 x failure

T Bar Rows 5 sets of 10-12 WS 405 x 10

Close grip pulldowns 4 sets of 8-12 WS stack to failure

Reverse hyper extensions w 45lb bb 4 sets of 12

Good mornings 125 x 25 x 4

cardio 1 hr walk

20 min posing
__________________
Live life like there is no tomorrow

Hammer