Hammer's Log

**Hammerfit** · 03-30-2011, 04:14 PM

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

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

5 supersets of uni leg ext w uni leg curls

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

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

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

4 supersets of uni leg press w stationary lunges

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

5 supersets of lying leg ext w seated leg curls

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

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

**Baldiewonkanobi** · 03-30-2011, 06:28 PM

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

Baldie

**joedemarco** · 03-30-2011, 06:58 PM

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

**Hammerfit** · 03-31-2011, 08:56 AM

Originally Posted by Baldiewonkanobi

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

Baldie

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

**Hammerfit** · 03-31-2011, 09:06 AM

Originally Posted by joedemarco

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

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

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

**freebirdmac** · 03-31-2011, 09:31 AM

No words. Just

**Hammerfit** · 03-31-2011, 09:39 AM

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

MC Hammer

**Hammerfit** · 03-31-2011, 02:47 PM

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

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

**mrky03** · 03-31-2011, 07:32 PM

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

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

**Mac** · 04-01-2011, 07:56 AM

Originally Posted by Hammerfit

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

MC Hammer

You're a very lucky man.

**Hammerfit** · 04-01-2011, 10:32 AM

Originally Posted by mrky03

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

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

Looking forward to meeting you!

**Hammerfit** · 04-01-2011, 03:37 PM

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

2nd cardio 20 HITT cycle

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

**Hammerfit** · 04-02-2011, 03:05 PM

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

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

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

SLDL 4 sets of 12 WS: 205x10

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

4 sets of hip adductors 20 reps

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

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

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

**Hammerfit** · 04-02-2011, 03:07 PM

sorry forgot the media

**Hammerfit** · 04-04-2011, 01:47 PM

got in intense cardio this morning 1 hr of HIIT

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

carb depleating today, tues and wed

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