Hammer's Log

**joedemarco** · 03-21-2011, 04:00 PM

Looking good, Mike! Huge f--king delts brother.

**freebirdmac** · 03-21-2011, 04:27 PM

Originally Posted by Hammerfit

Bigger?

You or the pict?

Damn Mike!

**Mac** · 03-21-2011, 07:15 PM

Originally Posted by Hammerfit

Bigger?

Yes, you look much bigger in these bigger pics.

You've got boulders for shoulders.

**Hammerfit** · 03-22-2011, 03:23 PM

weight back down to 220 very lean w good detail maybe 5 lbs to go 2 1/2 weeks out strength not waining as in years past, I think I finally have solved the riddle...stay tuned, proofs on the stage

4 sets of pull-ups used 3 different grips
5 sets of t-bar rows turned into a fuc..g disaster when got heavy
5 sets of HS wide grip pull-downs turned around backwards
5 sets of cable rows used two different methods
5 sets of HS narrow reverse grip pulldowns
4 sets of DB Rows WS up and down and up rack

All WS using RP and Drop Sets to failure

**joedemarco** · 03-22-2011, 03:31 PM

Originally Posted by Hammerfit

weight back down to 220 very lean w good detail maybe 5 lbs to go 2 1/2 weeks out strength not waining as in years past, I think I finally have solved the riddle...stay tuned, proofs on the stage

4 sets of pull-ups used 3 different grips
5 sets of t-bar rows turned into a fuc..g disaster when got heavy
5 sets of HS wide grip pull-downs turned around backwards
5 sets of cable rows used two different methods
5 sets of HS narrow reverse grip pulldowns
4 sets of DB Rows WS up and down and up rack

All WS using RP and Drop Sets to failure

A lot of volume Mike! Great job.

**Hammerfit** · 03-24-2011, 08:59 AM

yesterday was off day so I helped Lisa train legs

we went at it for 90 mins fast paced and she def got a "Hammer" leg session in and was soaked when a string bean friend of hers came up and ask her why I trained her so hard. I hesitated for a moment just long enough for Lisa to chime in, "He's building the perfect sex machine." That sent him scampering away quick!

She got in some great work: ass to the ground, wide stance squats 225x8 and 245x6 followed by a widow set of 20 w 135 and then 6 fast paced sets of 20 sumo stance w 100. 15 seconds rest between sets. Not sure I would have wanted any of that. Then pyramided up and down sets of 25 up to 12 plates on the leg press. Last set was a brutal drop set of 80 reps. To finish off she did walking lunges w a 65lb BB until she was completely cooked.

Not sure what we direction we are headed with her. She is getting very muscular and lean. We talked about maybe doing a PL meet next year. I know she has at least a 350 squat. I'm not sure how many 50 year old women can say that?

I created a cool technique of Charles Glass lying leg curls. Take one of those half balls things and put it on the bench, lay on it where your chest is only on the ball. It elevates your torso even higher. We had to drop weights even more but she was miserable so it must work.

**freebirdmac** · 03-24-2011, 09:49 AM

Originally Posted by Hammerfit

yesterday was off day so I helped Lisa train legs

we went at it for 90 mins fast paced and she def got a "Hammer" leg session in and was soaked when a string bean friend of hers came up and ask her why I trained her so hard. I hesitated for a moment just long enough for Lisa to chime in, "He's building the perfect sex machine." That sent him scampering away quick!

She got in some great work: ass to the ground, wide stance squats 225x8 and 245x6 followed by a widow set of 20 w 135 and then 6 fast paced sets of 20 sumo stance w 100. 15 seconds rest between sets. Not sure I would have wanted any of that. Then pyramided up and down sets of 25 up to 12 plates on the leg press. Last set was a brutal drop set of 80 reps. To finish off she did walking lunges w a 65lb BB until she was completely cooked.

Not sure what we direction we are headed with her. She is getting very muscular and lean. We talked about maybe doing a PL meet next year. I know she has at least a 350 squat. I'm not sure how many 50 year old women can say that?

I created a cool technique of Charles Glass lying leg curls. Take one of those half balls things and put it on the bench, lay on it where your chest is only on the ball. It elevates your torso even higher. We had to drop weights even more but she was miserable so it must work.

Damn! I feel like such a wuss! Can she walk today???

**Hammerfit** · 03-24-2011, 10:16 AM

Originally Posted by freebirdmac

Damn! I feel like such a wuss! Can she walk today???

wouldnt know...she knows better than to complain, I ask her how she feels, it's always, "that was great"

**Hammerfit** · 03-24-2011, 03:10 PM

Damn the kid took me to the woodshed today!

6 sets of uni leg ext 25 reps ea
6 sets of uni leg curls 25 reps ea
6 sets of Front Squats on Smyth w feet way out in front - felt something give in my middle back, sharp pain on 8th rep of last heavy set
5 sets of BB SLDL helped stretch my back some
4 sets of heavy ass DB Lunges Frekin toast!

**KevinCouch** · 03-24-2011, 06:57 PM

Mike--Forced to be Reckoned with in Pitt!!!!
No stopping you now, keep up the intensity and the focus, and go get what's yours!

**HeavyDutyGuy** · 03-25-2011, 11:19 AM

Looking great- good luck in Pitt!

**mrky03** · 03-25-2011, 12:59 PM

You're kickin butt as usual Hammer! FREAKY shoulders and arms! Look like cannon balls!

**Hammerfit** · 03-25-2011, 01:08 PM

Ok, so I got my entry into the Panhandle yesterday and Im sponsored so backing out would be a no no so I guess Im commited now. 6 week prep, I must be nuts!
I weighed in at 223 this morning, a gain of 3 lbs since Wed! For some reason when I do leg training Im heavier the next day. Maybe it's water who knows. Gonna rest again today and take in some celery seed and see how dry I can get by tomorrow. By rest I mean only abs and calves! I'll start posting some progress pics when we get closer, I'm superstitious about that.

**freebirdmac** · 03-25-2011, 08:24 PM

Sounds like some damn good muscle pump. I don't know if I'd worry about it and try to dry it out. Seems like that could lead to some cramping or inhibit recovery.

**Rick Prince** · 03-25-2011, 09:00 PM

Originally Posted by Hammerfit

Ok, so I got my entry into the Panhandle yesterday and Im sponsored so backing out would be a no no so I guess Im commited now. 6 week prep, I must be nuts!
I weighed in at 223 this morning, a gain of 3 lbs since Wed! For some reason when I do leg training Im heavier the next day. Maybe it's water who knows. Gonna rest again today and take in some celery seed and see how dry I can get by tomorrow. By rest I mean only abs and calves! I'll start posting some progress pics when we get closer, I'm superstitious about that.

6 weeks is nuts. LOL You have had one heck of an off-season and look great.
Leg training will cause fluid to be held in the legs. Some guys will stop leg training as much as two weeks out from a show to allow their legs to recover and release fluid.