Hammer's Log

[Hammerfit]

Actually when we combine quads and hams like this, it can go as high as 60 sets. It all depends on the how far the insanity goes. When you incorporate things like pausing at the bottom and 3-4 second negatives it will sap you fast. There was 3 of us yesterday and I think this took around 2:15. 2 of us went 60 sets couple weeks ago and we were in there 2 1/2 I think. (Not including 7 mins cycling and 5 min stretch) Sounds like a lot but legs are def my weakness so I torch em at every chance I can.

As far weight is concerned my theory is it has to be so heavy you can only do 6-10 reps, then you force yourself to do more. But weight is second to form and time under tension that's why I work hard on negatives and pauses.

[Down4whatever]

As far weight is concerned my theory is it has to be so heavy you can only do 6-10 reps, then you force yourself to do more. But weight is second to form and time under tension that's why I work hard on negatives and pauses.

Makes sense, but lower body is so difficult to find the range you're referring to. It almost always seems like I can do more if I force myself.

I was a severe overtrainer back in 2009. I thought I had wised up by cutting volume, but maybe the high volume is what my legs need to grow. This is something I need to figure out as my legs just don't seem to want to grow. Thanks for taking time to explain this Mike!

[Hammerfit]

5 sets hs incline
5 sets hs iso press
6 sets cable press
7 sets of cable flyes
4 ss hanging twisting leg raises/swiss twisting crunches
4 gs db wood choppers/left side/ride/db ab thrust

weight down to 214

[Mac]

Keep hitting it hard Mike and dialing it in for this next show!

[Hammerfit]

4 sets of Bw pullups and chinups

4 Giant Sets close reverse grip pulldowns/standing low cable rows to waist/uni machine rows

4 SS machine rows/behind the neck pulldowns

5 sets of dead lifts 30-50 rep sets working on tightening back
ss w BB goodmorings

5 sets of HS Iso Rows uni

1 set of DB Shrugs up and down rack 50-120

4 ss of machine crunch ss w hanging twisting knee ups

4 sets donkey calve raises w Lisa lying on my back
4 sets of hack calve raises ss w bw uni rasies

20 mins of brutal stair step

[Baldiewonkanobi]

4 sets donkey calve raises w Lisa lying on my back

Not legal yet in Arizona.
Bill pending and should be on Gov. desk shortly.

Baldie

[Mac]

Not legal yet in Arizona.
Bill pending and should be on Gov. desk shortly.

Baldie

I thought it was a legal for a woman to be on a man's back, but not the other way around.

[mkris7]

5 sets hs incline
5 sets hs iso press
6 sets cable press
7 sets of cable flyes
4 ss hanging twisting leg raises/swiss twisting crunches
4 gs db wood choppers/left side/ride/db ab thrust

weight down to 214

Nice workout!! What stood out to me was those cable presses. I never did them much before but after I tried them a few times they are a real good tool in my arsenal. You get a great contraction! Gd to see I am not the only one who throws those in to their workout!

What are the wood choppers for? I am not familiar with that one?

[Hammerfit]

Nice workout!! What stood out to me was those cable presses. I never did them much before but after I tried them a few times they are a real good tool in my arsenal. You get a great contraction! Gd to see I am not the only one who throws those in to their workout!

What are the wood choppers for? I am not familiar with that one?

wood choppers are a lt db or cable move designed to bring in the inter coastals even more - dont use alot of weight dont want to make the obliques larger volume is the key sometimes I will do 15 or 20 mins of them w/o break just change the angle every 50 or so reps its just like chopping wood with an ax

[Hammerfit]

Today we doing moves designed for our new camp. Not going to call it "boot camp" because I dont want anyone to confuse this w/run of the mill boot camps. This is stuff I learned in the military and football training. Can you say "wind sprints"? Ever tried to do a quicktime pace while upright rowing a 60lb BB?Or pressing a 60lb BB while walking at a fast pace?

We spent 40 mins in the sun today lunging and sprinting in every manner possible. I lunged with BW, BB and DBs for over 600 yds! My shorts were slipping off from sop much sweat! I forgot how much I like to suffer! Then we did SLDL w DBs until I was going to puke. Lisa pulled a groin sprinting!

[Hammerfit]

30 mins on stair stepper pre meal

5 sets of incline db press
4 sets of HS incline press
4 sets of cable power flyes
7 sets of cable flys ss w one leg pushups
10 sets of db flat bench flyes w 10 secs rest between sets

4 sets of heavy cable pushdowns
4 sets of uni ext holding cable only

4 sets of twisting kneeups

cardio # 2 30 mins stationary cycle followed by lots of lunges

[Mike Conley]

Man I worked out at a LAC gym which is much bigger than the YMCA I lift at in Ky and they had Hammer press machines and now I don't wanna go home haha

[JoeB8962]

Mike, have you ever done the Southern Classic in Jackson, MS? If so what'd you think?

[KevinCouch]

30 mins on stair stepper pre meal

5 sets of incline db press
4 sets of HS incline press
4 sets of cable power flyes
7 sets of cable flys ss w one leg pushups
10 sets of db flat bench flyes w 10 secs rest between sets

4 sets of heavy cable pushdowns
4 sets of uni ext holding cable only

4 sets of twisting kneeups

cardio # 2 30 mins stationary cycle followed by lots of lunges

Mike, that's a lot of volume Bro! Way to hit your pecs from every conceivable angle, man on a mission.............

[Hammerfit]

Mike, have you ever done the Southern Classic in Jackson, MS? If so what'd you think?

Not yet but I may this year. I have some friends competing also. Ive heard alot of good things about the level of competition.