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Thread: Hammer's Log

  1. #1
    Forum Leader Hammerfit's Avatar
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    Default Hammer's Log

    Starting on a new piece of paper. This is where I will log my training and general comments about my fitness and preparation to any shows that I may be doing.
    The main purpose of transferring this info from my training journals to this forum is to motivate others.

  2. #2
    Forum Leader Hammerfit's Avatar
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    Default Full Legs

    warmups/stretch

    5 sets of horizontal leg ext. 25 reps ea
    5 sets of wide stance back squats 20 reps ea WS: 315x17; 20 was doable but I had the hack squats in my mind
    4 sets of Smyth Machine Sissy Hack Squats x 12 reps ea.
    5 sets of wide stance suicide squats 20 reps ea
    WS: 5pl per side x 35/4pl per side x 30/3 pl per side x 40/2 pl per side x 30
    4 sets of unilateral leg ext. x 25 reps ea
    4 sets of unilateral leg curls x 15 reps ea
    4 sets of reverse BB lunges in smyth machine 15 reps ea leg
    4 sets of Smyth Machine SLDL x 12 reps ea. WS: 4 pl per side x 17

    Trained w a new training partner, very successful session, we both were smoked

  3. #3
    BARBARIAN BROTHER joedemarco's Avatar
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    Wow!!! That was a lot of volume! Great leg workout, Mike. Gets me psyched for tomorrow!

  4. #4
    Forum Leader Hammerfit's Avatar
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    Quote Originally Posted by joedemarco View Post
    Wow!!! That was a lot of volume! Great leg workout, Mike. Gets me psyched for tomorrow!
    It was a great session, Im glad I can take it easy the rest of the day. My training partner is a fire fighter and he was going to work afterwards! Im sitting here with 2 ice bags!

    Def try the sissy hacks if you have not done them before. It will have you trembling. Scott made it look way too easy!

  5. #5
    Forum Leader Hammerfit's Avatar
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    Default Delts Abs

    Still blow up after Legs but managed some good work

    Delts
    4 supersets of uni side & front laterals 25 reps ea
    4 sets of machine presses 15 reps ea
    4 sets of machine rear laterals 20 reps ea

    4 supersets of straight leg raises 25 reps w rear kickbacks 20 reps
    4 supersets of reverse crunches 20 reps w dragon flags 20 reps

  6. #6
    Forum Leader Hammerfit's Avatar
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    Default Chest Tris

    did 4 sets of DB flyes 15 reps ea
    4 sets of incline bench Db presses 12 reps ea
    4 sets of cable presses 15 reps
    4 sets of low to high cable flyes superset w pushups to failure

    4 supersets of rope extensions w overhead extensions 20 reps ea

  7. #7
    Forum Leader Hammerfit's Avatar
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    Default 2nd Leg Day

    Backed off the volume and got some good quality reps in

    5 sets horizontal leg extensions 20-25 reps
    6 sets Front Squats 12-20 reps
    4 sets Suicide Squats w feet close together 20-25 reps
    4 sets of SLDL in Smyth Machine 12-15 reps
    4 sets of uni leg ext 20 reps super set w standing lunges

  8. #8
    FREAK Baldiewonkanobi's Avatar
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    That full leg day still has me spinning. I like the 2 a week legs, just can't imagine enough glycogen in the tank to complete that full day.
    Your wheels are gonna be show stoppers.


    Baldie
    MY MIND & BODY ARE AT ONE WITH MY POWER & STRENGTH............JM

  9. #9
    OLYMPIAN KevinCouch's Avatar
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    Awesome Job Mike! Can't wait to see how u look at the Nats! I'll be there (God willing) chearing you and the others here on to victory! I'll buy first round for everone on Saturday night.

  10. #10
    Forum Leader Hammerfit's Avatar
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    Default Upper Back Low Back Glutes

    6 giant sets - 3 sets of wide grip pull-ups to failure/3 sets of narrow grip chins to failure/reverse hypers 20 reps - feet down low toes up/reverse kickbacks 20 reps

    4 sets of HS narrow grip pulls 15 reps super set w Machine Pullovers 12-15 reps
    WS to failure, drop sets to failure

    4 sets of reverse lying DB rows 15 reps

    Low Cable Rows to waist 15 reps super set w narrow grip cable pulls 20 reps
    WS to failure, drop sets to failure

    4 sets of Glute Machine Press 20 reps super set w hip adductors 25-50 reps

  11. #11
    Forum Leader Hammerfit's Avatar
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    Default arms

    tricep rope ext ss w overhd ext
    bb skull crushers
    kickbacks w a rope cable

    preacher uni db curls
    cable uni curls
    db hammer curls
    reverse grip bb curls

  12. #12
    UltraFit360.com axioma's Avatar
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    [quote=KevinCouch;1358788]Awesome Job Mike! Can't wait to see how u look at the Nats! I'll be there (God willing) chearing you and the others here on to victory! I'll buy first round for everone on Saturday night.[/quote]
    Word.

  13. #13
    Forum Leader Hammerfit's Avatar
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    Default New web video


  14. #14
    FREAK freebirdmac's Avatar
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    Cool video! Some interesting exercises in there

  15. #15
    Forum Leader Hammerfit's Avatar
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    Default 3/10 Legs

    Trained legs with the kid again today and I think I have found a good training partner, never complains and pushes me to the limit

    6 sets leg ext ws 200x12
    5 sets back squats ws 405x10 rest for 30 seconds 405x13
    hack squats 2 sets and the machine hung up
    4 sets suicide squats w feet close together ws 12 plates x 30
    4 sets machine sldl ws 8 plates x 12/6 x 12/4x12
    4 sets seated leg curls super set w calve raises 15 reps ea
    5 sets walking lunges w 45lb dbs

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