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Thread: Hammer's Log

  1. #1531
    RX MEMBER mrky03's Avatar
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    Wow Mike! That is a lot to assimilate in one doctors visit. You will prevail over this patience is going to be hard you just have to exercise that instead of your muscles for a while!

  2. #1532
    FREAK Baldiewonkanobi's Avatar
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    Mike I am working on ways for you to maintain some upper body mass with zero load on that bicep. I had to do somewhat similar when I tore my pec off the humerous bone. Here is what I did with arm in sling. Play with it in your mind and modify.

    Under the squat machine or other apparatus that has padded trap pads. Shrugs to you ears. You can position your delts forward/back and hit some delt this way.

    Good side flat dumbell press. Good side delt flies. Tri and bi on good side. Hi rep all light weight. Do movements super slow. Will have a slight cross-over effect to bad side. Keeps you in the game....trust me.

    Learn to bounce and isometric flex your pecs with no bicep involvement.

    Isometric lat squeeze while sitting erect posture. Use your mind/body connection.

    Body weight good mornings. Flex erectors on way up super slow. Same on hypers. Do leg lifts while on back to hit abs.

    You can take it from there.
    Last edited by Baldiewonkanobi; 11-30-2012 at 10:07 AM.
    MY MIND & BODY ARE AT ONE WITH MY POWER & STRENGTH............JM

  3. #1533
    Forum Leader Hammerfit's Avatar
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    Quote Originally Posted by Baldiewonkanobi View Post
    Mike I am working on ways for you to maintain some upper body mass with zero load on that bicep. I had to do somewhat similar when I tore my pec off the humerous bone. Here is what I did with arm in sling. Play with it in your mind and modify.

    Under the squat machine or other apparatus that has padded trap pads. Shrugs to you ears. You can position your delts forward/back and hit some delt this way.

    Good side flat dumbell press. Good side delt flies. Tri and bi on good side. Hi rep all light weight. Do movements super slow. Will have a slight cross-over effect to bad side. Keeps you in the game....trust me.

    Learn to bounce and isometric flex your pecs with no bicep involvement.

    Isometric lat squeeze while sitting erect posture. Use your mind/body connection.

    Body weight good mornings. Flex erectors on way up super slow. Same on hypers. Do leg lifts while on back to hit abs.

    You can take it from there.
    Thanks Bro, yeah time to get creative, thanks

  4. #1534
    Forum Leader Hammerfit's Avatar
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    Feel good leg training today

    5 supersets uni leg ext w uni seated leg curls

    smith machine squats set tabs so that I was about 6" below parallel
    135x10/225x10/315x10/405x8/495x6 - no hands w pause at bottom

    6 isles of walking lunges

  5. #1535
    Forum Leader Hammerfit's Avatar
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    Called up my training partner and said I want one more very intense leg training before surgery He handed me ass!

    Leg extensions x 30/30/40/50

    Back squats to the floor 5 working sets 315x10x3 w a 5 sec pause at bottom! Insane full body nightmare......it gets worse last set was a drop from 315 to 225 for 8 w a 10 sec pause at bottom......I can squat 495 to parallel much easier than this crap! Very brutal intense sickness!

    Leg presses 5 sets of 10 wide then 10 narrow then 10 high + 15 calve raises last set did the same thing but with one leg at a time

    walking lunges singles for 2 isles then doubles for 2 isles then triples for 2 isles

    Good Shit~
    Last edited by Hammerfit; 12-04-2012 at 04:51 PM.

  6. #1536
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    good leg workout and hang in there Mike.

  7. #1537
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    Wow these sets are very impressive. I especially like your back day you really
    go big for it! Great work. I think I would add more variety to the leg workout
    maybe some hack squats or something along those lines. Very good work!

  8. #1538

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    Quote Originally Posted by Hammerfit View Post
    Called up my training partner and said I want one more very intense leg training before surgery He handed me ass!

    Leg extensions x 30/30/40/50

    Back squats to the floor 5 working sets 315x10x3 w a 5 sec pause at bottom! Insane full body nightmare......it gets worse last set was a drop from 315 to 225 for 8 w a 10 sec pause at bottom......I can squat 495 to parallel much easier than this crap! Very brutal intense sickness!

    Leg presses 5 sets of 10 wide then 10 narrow then 10 high + 15 calve raises last set did the same thing but with one leg at a time

    walking lunges singles for 2 isles then doubles for 2 isles then triples for 2 isles

    Good Shit~
    Amazing! Especially with a bad wing!

  9. #1539
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by Hammerfit View Post
    Called up my training partner and said I want one more very intense leg training before surgery He handed me ass!

    Leg extensions x 30/30/40/50

    Back squats to the floor 5 working sets 315x10x3 w a 5 sec pause at bottom! Insane full body nightmare......it gets worse last set was a drop from 315 to 225 for 8 w a 10 sec pause at bottom......I can squat 495 to parallel much easier than this crap! Very brutal intense sickness!

    Leg presses 5 sets of 10 wide then 10 narrow then 10 high + 15 calve raises last set did the same thing but with one leg at a time

    walking lunges singles for 2 isles then doubles for 2 isles then triples for 2 isles

    Good Shit~
    That is awesome shit Mike! I agree, squating deep is much harder! Like Coach Poliquin says balls to heels boys! Lol

  10. #1540
    Administrator Mac's Avatar
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    Wish my knees could take the ATG squats. Seems in the last year my body fell apart making squatting difficult. I need one of those special squat bars so I can get back to my 10x10s in squats.

  11. #1541
    OLYMPIAN masterschamp's Avatar
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    Quote Originally Posted by MacTech View Post
    Wish my knees could take the ATG squats. Seems in the last year my body fell apart making squatting difficult. I need one of those special squat bars so I can get back to my 10x10s in squats.
    I'm fortunate in that it is the way I was taught to squat from day1.......unorthodox back in the day, but I feel that squatting that way is key to maximum development......I have never found a leg exercise that comes close to comparing with heavy ATG squats.
    Last edited by masterschamp; 12-05-2012 at 11:07 AM.

  12. #1542
    Forum Leader Hammerfit's Avatar
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    Quote Originally Posted by masterschamp View Post
    I'm fortunate in that it is the way I was taught to squat from day1.......unorthodox back in the day, but I feel that squatting that way is key to maximum development......I have never found a leg exercise that comes close to comparing with heavy ATG squats.

    I agree these even deeper than parallel squats are much more demanding especially on the entire body when I came up after those 10 sec pauses I could feel my entire core freaking the f.. out! The best way I have found to get that deep is to spread out wide so I can squat through my hips If I try to bring my feet in close its damn hard to go that low yesterday we did bring the feet in about shoulder width and w heels on plates so it did make it a bit more challenging

  13. #1543
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by Hammerfit View Post
    I agree these even deeper than parallel squats are much more demanding especially on the entire body when I came up after those 10 sec pauses I could feel my entire core freaking the f.. out! The best way I have found to get that deep is to spread out wide so I can squat through my hips If I try to bring my feet in close its damn hard to go that low yesterday we did bring the feet in about shoulder width and w heels on plates so it did make it a bit more challenging
    It's awesome how we never stop learning! After all these years I have recently learned to push my knees out in the rock bottom position keeping back on my heels and keeping the tension on my hips.

  14. #1544
    Forum Leader Hammerfit's Avatar
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    2012-12-08_17-47-42_521.jpg
    my new body armour! The surgeon said the bicep itself and the tendon looked good and that he had done a good job re-attaching it. So I guess that's the good news. The prognosis is that I should regain 95% of my strength back, also very good news. Then there's always the bad news. 2 weeks without any movement in my arm, then 8 weeks in a cast, then 6-8 in a hinged sling at which time I can start the rehab process.

    Patience has never been a virtue for me. Gonna get interesting. I went to the gym today and tried to do some lt leg exts and curls hoping getting some blood moving might make me feel alive again. Not much help, it started to hurt even on pain meds so I guess I will try and sit on my ass at least until I get cast on.

    So to everyone else, train your ass off so I can at least read about it! Still got a sense of humor ;-)

  15. #1545
    Administrator Mac's Avatar
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    Glad to hear the good prognosis.

    Stay out of the gym for a while or I'll have to come kick your ass [ while you're not looking and then run real fast].

    I feel your pain as I haven't been there for over a week and tonight is going to be my first night back.

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