Results 1 to 15 of 2183
Thread: Hammer's Log
-
03-03-2011, 09:28 AM #1
Hammer's Log
Starting on a new piece of paper. This is where I will log my training and general comments about my fitness and preparation to any shows that I may be doing.
The main purpose of transferring this info from my training journals to this forum is to motivate others.
-
03-03-2011, 03:48 PM #2
Full Legs
warmups/stretch
5 sets of horizontal leg ext. 25 reps ea
5 sets of wide stance back squats 20 reps ea WS: 315x17; 20 was doable but I had the hack squats in my mind
4 sets of Smyth Machine Sissy Hack Squats x 12 reps ea.
5 sets of wide stance suicide squats 20 reps ea
WS: 5pl per side x 35/4pl per side x 30/3 pl per side x 40/2 pl per side x 30
4 sets of unilateral leg ext. x 25 reps ea
4 sets of unilateral leg curls x 15 reps ea
4 sets of reverse BB lunges in smyth machine 15 reps ea leg
4 sets of Smyth Machine SLDL x 12 reps ea. WS: 4 pl per side x 17
Trained w a new training partner, very successful session, we both were smoked
-
03-03-2011, 04:05 PM #3
Wow!!! That was a lot of volume! Great leg workout, Mike. Gets me psyched for tomorrow!
-
03-03-2011, 04:12 PM #4
It was a great session, Im glad I can take it easy the rest of the day. My training partner is a fire fighter and he was going to work afterwards! Im sitting here with 2 ice bags!
Def try the sissy hacks if you have not done them before. It will have you trembling. Scott made it look way too easy!
-
03-04-2011, 01:57 PM #5
Delts Abs
Still blow up after Legs but managed some good work
Delts
4 supersets of uni side & front laterals 25 reps ea
4 sets of machine presses 15 reps ea
4 sets of machine rear laterals 20 reps ea
4 supersets of straight leg raises 25 reps w rear kickbacks 20 reps
4 supersets of reverse crunches 20 reps w dragon flags 20 reps
-
03-05-2011, 06:24 PM #6
Chest Tris
did 4 sets of DB flyes 15 reps ea
4 sets of incline bench Db presses 12 reps ea
4 sets of cable presses 15 reps
4 sets of low to high cable flyes superset w pushups to failure
4 supersets of rope extensions w overhead extensions 20 reps ea
-
03-06-2011, 04:47 PM #7
2nd Leg Day
Backed off the volume and got some good quality reps in
5 sets horizontal leg extensions 20-25 reps
6 sets Front Squats 12-20 reps
4 sets Suicide Squats w feet close together 20-25 reps
4 sets of SLDL in Smyth Machine 12-15 reps
4 sets of uni leg ext 20 reps super set w standing lunges
-
03-07-2011, 06:45 AM #8
That full leg day still has me spinning. I like the 2 a week legs, just can't imagine enough glycogen in the tank to complete that full day.
Your wheels are gonna be show stoppers.
BaldieMY MIND & BODY ARE AT ONE WITH MY POWER & STRENGTH............JM
-
03-07-2011, 12:55 PM #9
Awesome Job Mike! Can't wait to see how u look at the Nats! I'll be there (God willing) chearing you and the others here on to victory! I'll buy first round for everone on Saturday night.
-
03-07-2011, 06:02 PM #10
Upper Back Low Back Glutes
6 giant sets - 3 sets of wide grip pull-ups to failure/3 sets of narrow grip chins to failure/reverse hypers 20 reps - feet down low toes up/reverse kickbacks 20 reps
4 sets of HS narrow grip pulls 15 reps super set w Machine Pullovers 12-15 reps
WS to failure, drop sets to failure
4 sets of reverse lying DB rows 15 reps
Low Cable Rows to waist 15 reps super set w narrow grip cable pulls 20 reps
WS to failure, drop sets to failure
4 sets of Glute Machine Press 20 reps super set w hip adductors 25-50 reps
-
03-08-2011, 04:16 PM #11
arms
tricep rope ext ss w overhd ext
bb skull crushers
kickbacks w a rope cable
preacher uni db curls
cable uni curls
db hammer curls
reverse grip bb curls
-
03-08-2011, 04:28 PM #12
[quote=KevinCouch;1358788]Awesome Job Mike! Can't wait to see how u look at the Nats! I'll be there (God willing) chearing you and the others here on to victory! I'll buy first round for everone on Saturday night.[/quote]
Word.
-
03-10-2011, 10:41 AM #13
New web video
-
03-10-2011, 11:36 AM #14
Cool video! Some interesting exercises in there
-
03-10-2011, 04:13 PM #15
3/10 Legs
Trained legs with the kid again today and I think I have found a good training partner, never complains and pushes me to the limit
6 sets leg ext ws 200x12
5 sets back squats ws 405x10 rest for 30 seconds 405x13
hack squats 2 sets and the machine hung up
4 sets suicide squats w feet close together ws 12 plates x 30
4 sets machine sldl ws 8 plates x 12/6 x 12/4x12
4 sets seated leg curls super set w calve raises 15 reps ea
5 sets walking lunges w 45lb dbs
Bookmarks