Hammer's Log

[Hammerfit]

I went on my first serious rode bike ride with Lisa Sunday. We covered around 25 miles or so through the Gulf Shores State Park. Other than the short rides in the hood this was first ride on the SEVEN in along time. I really enjoyed it. I rode Lisa's wheel the last 5 miles, thank God she is a fit mama.

[Hammerfit]

Preacher machine curls x 12 ea ss w/ uni reverse grip tricep ext x 12 ea

Standing db uni curls x 10-12 ea ss w/ db tricep kickbacks x 8-12 ea

Overhead tricep cable uni exts x 12 ea x 4

[Hammerfit]

5 sets of narrow grip pulldowns x 8-12

4 sets of banded reverse hyper extensions x 8-10

6 sets of rack pulls x 8-12 first time in months I actually picked up something heavy and it felt light!

4 supersets: seated cable rows x 10-12 / DB rows x 8 ea arm

[mrky03]

Good stuff Mike!

[Hammerfit]

5 warmup sets bilateral leg extensions x 20

5 warmup sets bilateral leg press x 15

20 mins of bb squats (straight bar) finally got back up to 315 for reps cardio vascular strength SLOWLY coming back, weird feeling, leg strength no problem, breathing different story.

Kid next to me watching, says to me after I finished, That used to be your warmup weight! Thanks for reminding me kid!
Real squats for reps w 315 2 months after major heart attack, I'll take it! Not going up on weight, will continue up on reps until breathing gets better.

Got a consult scheduled at Andrews Institute next week. Finally going to get my left knee replaced!

[masterschamp]

What was wrong with your knee, Mike?

[Hammerfit]

What was wrong with your knee, Mike?

Left knee has been bone on bone for over 20 years. Just one of those things that kept getting put off. Now that I cant take anti-inflam drugs got to have it done asap.

[Hammerfit]

Got in a beautiful solo 27 mile road bike ride on Sunday. Going to try and get more miles in this week.

[mrky03]

You're doing great Mike! I can't even imagine training with the volume and frequency that you have with a knee that's bone on bone! You're right, the cardiovascular conditioning is the first thing to go when you've been sick.
you are amazing man!

[Hammerfit]

Wanted to share what my 2 girls are up to. It's cool to watch them grow into where their passion leads them.

Kristin is 24 and just competed in her first national weightlifting competition. The video of Kayleigh is a submital to the national gymnastic team who is considering her to join the national elite level training team. Long video just watch the first few seconds of what she does for conditioning. You'll get the jest.




Kristin squat July 2014.jpg

[Hammerfit]

We started off with 7 sets of close grip cable pulldowns to get loose. Finished that with a 30 rep drop set

Then we went to rack pulls. Let's just say that bitch is strong. She pulled 315 for 10 clean reps! We went through 7 sets there for min 8-10 reps

Then hit 5 sets of close grip db press/db flyes combos for 16 reps

Next up was peck deck flyes x 12 superset with plate load bilateral pulldowns w big drop sets at end.

She went on for a long bike ride. I went and laid down!

I forgot we did a 100 rep rest pause pushup flush at the end I remembered this morning Dang Im sore!

[masterschamp]

Awesome about the girls, Mike!!!

[Rick Prince]

Mike, it is good to see both girls having success in something they love. You gotta be really proud. I had to watch to whole video. The lady I am seeing is a former gymnast & now an instructor. Thanks for sharing.

[Hammerfit]

Did Leg Press supersetted with BB Back Squats. I fogot how freakin hard this is to squat after getting up from Leg Press! 6 SS 15 reps on leg press w a drop set on last set 12 reps on squat

4 Giant Sets Hip adductors 20 reps / Hip abductors 20 reps / Leg Extensions 1 1/2's 20 reps

[Hammerfit]

Kristin won her class in the Georgia Games today in Atlanta. She qualified for the American Open.