Hammer's Log

**Hammerfit** · 03-26-2011, 11:29 AM

Originally Posted by Rick Prince

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.

Great point Rick, damn I got to stop legs! Dont know if I can mayb one more!

**Hammerfit** · 03-26-2011, 11:33 AM

4 supersets of side and front lateral raises very high reps
4 sets of BB upright rows
4 sets of machine press very heavy
4 sets of rear delt machine heavy

4 giant sets of wood choppers/ab thrust/weighted leg raises 20 reps ea
4 supersets of machine crunches/machine oblique twist 25 reps

weight back down to 218 today 2 weeks out time to get dry!

**KevinCouch** · 03-26-2011, 01:21 PM

Originally Posted by Hammerfit

Great point Rick, damn I got to stop legs! Dont know if I can mayb one more!

You could hit a couple of light leg workouts still but I wouldn't do legs anytime inside 8 or 9 days. The key word here Mike is light, let your quads have time to get rid of the excess lactid acid and fluids..show them deep cuts bro!!

**Hammerfit** · 03-27-2011, 03:15 PM

Hit some light weight high reps legs today w Lisa. Weird that she is training heavier than me! But as dry as I am right now the lighter weight is welcome to my joints, my knees are raising hell!

Weight down to 217 this morning. Dry a cracker. All that's left is the small pockets on lower back, always the last to go.

**KevinCouch** · 03-27-2011, 08:59 PM

Originally Posted by Hammerfit

Hit some light weight high reps legs today w Lisa. Weird that she is training heavier than me! But as dry as I am right now the lighter weight is welcome to my joints, my knees are raising hell!

Weight down to 217 this morning. Dry a cracker. All that's left is the small pockets on lower back, always the last to go.

lookin forward to seeing the finished product this time round....then you'll have this contest to compare your physique to when prepping for the Masters..win/win for you Mike. Good choice!!

**Hammerfit** · 03-28-2011, 09:56 AM

Man am I dry already...my joints are killing me. It's always the cyno fluid the first to go and the knee w no meniscus does not like that. Last 1 1/2 mile of my walk this morning were brutal. This is what separates leaders from also placed. Suffering time, I got this!

**Hammerfit** · 03-28-2011, 03:32 PM

superset db press w db wide flyes very slow tempo and deep stretch
4 ss all to failure

superset HS incline press w reverse kickbacks
4 ss 20 reps ea + drop

superset cable press w reverse hyper ext
4 ss all to failure 50 ea on hypers

flat machine press super slow w deep stretch 4 sets to failure + drop

6 sets of uni calve raises on horizontal sled no rest 300 reps

4 sets of seated raises all to painful failure

4 sets of hack squat raises increasing weight all to failure

4 sets of rotating torso machine 50 reps ea

100 reps on crunch machine

2 sets of hanging twisting leg raises 20 reps ea

**Mac** · 03-28-2011, 07:03 PM

Mike, I think you missed a couple of sets. My god man, you're in the same league as Joe.

Great workout big bro.

**freebirdmac** · 03-28-2011, 07:18 PM

You guys are eating at a deficit and still raising the bar.

**joedemarco** · 03-28-2011, 09:21 PM

Originally Posted by Hammerfit

superset db press w db wide flyes very slow tempo and deep stretch
4 ss all to failure

superset HS incline press w reverse kickbacks
4 ss 20 reps ea + drop

superset cable press w reverse hyper ext
4 ss all to failure 50 ea on hypers

flat machine press super slow w deep stretch 4 sets to failure + drop

6 sets of uni calve raises on horizontal sled no rest 300 reps

4 sets of seated raises all to painful failure

4 sets of hack squat raises increasing weight all to failure

4 sets of rotating torso machine 50 reps ea

100 reps on crunch machine

2 sets of hanging twisting leg raises 20 reps ea

Mike, this is some serious volume! Way to push it.

**Hammerfit** · 03-29-2011, 02:41 PM

4 supersets of wide grip pullups all to failure w reverse hyper extensions 50 reps

4 supersets of rack dead lifts 20 reps ea w reverse crunches 20 reps ea

4 supersets of HS reverse pull downs 20 reps ea w reverse kickbacks 20 reps ea

4 supersets of narrow grip cable pulls 20 reps ea w rope pullovers 20 reps ea

4 supersets of torso rotators 20 reps ea side w machine crunches 20 reps ea

4 sets of lying leg raises w 12lb ball 25 reps ea w drop to bw x 10 more reps

DB rows up and down rack 120/110/100/90/80/90/100/110/120 10 reps ea

DB Shrugs up and down rack same as above