Hammer's Log

[Hammerfit]

Mike, I hear ya about being sick! I never get sick, but I had a cold in January and then the Flu two weeks ago! Ugh!

Dude that was some deadly shit going around! I still can't train all out for fear I will pass out! Today I was almost back but still not there. Lisa just got it so Im sure Ill prob get it again!

[Hammerfit]

Took one of my clients to her first power lifting meet this weekend. She did well as a super heavyweight. She took second to a girl that out weighed her by 70lbs! I also witnessed one of my friends who happens to be 52 yrs young, collapse under a 529lb bar while attempting his third attempt on the squat. His knee gave way and the spotter on one side didnt catch the bar so he had the bar on his back on the floor. It was very scary and his scream was frightful. I had also taken my 16 client with me. When we left I asked him how he liked power lifting. His comment, "I can see why so many people get injured. I'll just stick to bodybuilding."

[Hammerfit]

Still trying to get back my groove with this virus. Trained legs on Wed w client. I think he enjoyed it, me not so much, keep weights at 315 and went to failure fro 3 sets.

Half ass trained chest and tris yesterday

Today tried to train arms and delts. went ok

[Hammerfit]

Sunday Legs w Lisa

5 supersets of leg exts and curls x 15

4 warmup sets Front Squats 3 work sets 315 x 6

7 supersets leg press db sldl x 12

Monday Delts

One Giant Set to misery
db front lateral unilateral / db side lateral unilateral then switched sides ea set was 20 reps until I got 4 sets each arm = 360 reps w/o rest

4 sets of upright rows w 80lb chain x 20

5 sets of cage press x 12 w drop set at end

[Hammerfit]

Chest Tuesday

5 sets DB Press x 8-12
4 sets DB Press w added bands x 12
4 sets uni incline machine press x 12
5 sets cable crosssovers x 12
4 supersets uni reverse grip tricep exts x 12 / overhead uni tricep exts x 12

Wed Legs
7 supersets leg extenisons x 15 / hip adductors x 15
7 sets front squats x 15 superset w leg press and calve raises x 15 ea
20 mins walking bb lunges

Friday Biceps
4 sets incline bench bilateral db curls x 8-12
7 sets BB preacher curls x 8-12 + drop set
4 sets db preacher curls 8-12

[Hammerfit]

Sunday Legs

walking lunges and static stretching 15 mins

5 supersets leg extentions x 20 leg curls x 20

BB back squats 3 warmups sets x 20 3 work sets x 20

4 supersets lying leg curls x 15 standing leg curls x 15 ea leg leg press calve raises x 15

[Hammerfit]

Mon Chest 20 mins fasting cardio stair stepper

Incline Bench Press 5 sets 6-12 superset w seated calve raises x 20

Machine Dips 5 sets x 12 superset with machine seated calves x 20

7 sets of incline cable press x 12 superset w pushups x 20

[Hammerfit]

First real good training since I got that nasty bug

4 sets of close grip pulldowns 8x12

4 sets of BB Pendaly Rows x 8

4 sets of unilateral cable pulldowns with a rotating D Handle 10 ea arm (no rest between sets)

4 sets of heaviest we got DB Rows 8 reps ea arm this was a gasser doing at end

then I did a bicep routine I got off of T Nation called 7 day arm fix I probally didnt get it right but this was my version and it smoked!
seated DB bilateral curls for 12 reps rest 5 secs then 8 reps rest 5 secs then 6 reps rest 5 secs then 5 reps for 7 more sets in same manner I could barely drink my water my bicep was so pumped

[masterschamp]

Mike...heard you guys had some nasty weather up your way.....everything good?

[Hammerfit]

Mike...heard you guys had some nasty weather up your way.....everything good?

Not to bad just 20+ inches of rain! No seriously was the worst storm I've ever seen and I've been through dozens of hurricanes. The lighting lasted for at least 8 hours straight! Tons of damage everywhere. Biggest problem is several roads just collapsed. It's going to be a long cleanup. Thanks for asking we are safe.

[Hammerfit]

Biceps seated unilateral db curls rest pause to 100 reps
Preacher unilateral db curls rest pause to 100 reps
Triceps cable tricep extensions holding ball w no handles unilateral to 100 reps
overhead tricep extensions same as above 100 reps rest pause

[Rick Prince]

Biceps seated unilateral db curls rest pause to 100 reps
Preacher unilateral db curls rest pause to 100 reps
Triceps cable tricep extensions holding ball w no handles unilateral to 100 reps
overhead tricep extensions same as above 100 reps rest pause

Mike, if you are not sore from that one, you have nerve damage.
This looks more brutal than Flex Lewis's 100 rep tricep giant set (5 exercises x 20 reps ea.).

[mrky03]

Looks like you're feeling better!

[Hammerfit]

My most cardio so far. From the car to the paint section of Home Depot and back to the car! Gotta go carb up!

[Hammerfit]

Walked 3 blocks today. Getting stronger everyday! Going to help Lisa with our BootCamp tomorrow. I will be the whistle blower, that's about all she'll let me do but hey that's something!