Hammer's Log

**Hammerfit** · 03-18-2011, 11:07 AM

Originally Posted by Hammerfit

Trained Delts w BamBam and posed w him for an hour

5 Giant sets of DB side laterals/front laterals and BB rows 25-50 reps ea exercise
4 sets of rear delt DB laterlas 20 reps
4 sets of rear delt machine 25-50 reps ws drop 4x + PRs
4 sets of machine presses
Traps 1 set up and down the rack for 10 reps ea weight starting at 120 down to 45 and back up to 120

The trainee becomes the trainer

**Hammerfit** · 03-18-2011, 11:18 AM

Originally Posted by Hammerfit

The trainee becomes the trainer

most muscular after laterals

**Mac** · 03-18-2011, 11:23 AM

Originally Posted by Hammerfit

most muscular after laterals

Looking good big bro!

Pictures are too small though. Blow them suckers up.

**KevinCouch** · 03-18-2011, 11:37 AM

Lookin much thicker than last year...and pretty damn lean too! You're gonna do some serious damage in Pitt Mike! Like Steve said we'd like to see a closer look though. Delts look really round and arms look very hard. Keep it going.........

**Hammerfit** · 03-18-2011, 12:08 PM

Originally Posted by MacTech

Looking good big bro!

Pictures are too small though. Blow them suckers up.

I had to shrink them down to a small size to get them to load? They were taken by a pro w a 21mp camera, the file size is hugh....any suggestions?

**Rick Prince** · 03-18-2011, 01:34 PM

Those delts look like cannon balls!

**mkris7** · 03-18-2011, 02:21 PM

Your a beast!!! Great JOB, your looking real good!

**Hammerfit** · 03-20-2011, 02:04 PM

uni leg ext 4 sets of 25
front squats 4 sets of 15
suicide squats feet close together 4 sets of 30
DB SLDL 4 sets of 20
Hip Adduction superset w hip abduction 4 sets of 20
uni leg ext super set w bilateral leg ext 4 sets of 15 ea leg then 20 bilateral
4 long isles of walking lunges

**joedemarco** · 03-20-2011, 03:42 PM

Originally Posted by Hammerfit

uni leg ext 4 sets of 25
front squats 4 sets of 15
suicide squats feet close together 4 sets of 30
DB SLDL 4 sets of 20
Hip Adduction superset w hip abduction 4 sets of 20
uni leg ext super set w bilateral leg ext 4 sets of 15 ea leg then 20 bilateral
4 long isles of walking lunges

Good job on legs. How'd the front squats go, Mike? Getting anymore use to them?

**Mac** · 03-20-2011, 07:49 PM

Originally Posted by Hammerfit

I had to shrink them down to a small size to get them to load? They were taken by a pro w a 21mp camera, the file size is hugh....any suggestions?

Find a program that can crop and reduce the pixel density. Anything greater than what you see on the screen [96-120dpi] is overkill.

Or you can shrink it on your screen and then do a screen capture which will do the above.

Being a Mac user, I am not up on the [free non-pro] apps to use for this on Windows operating system. A lot of times the cameras come with a utility program to download and share, but this isn't your camera.

**Hammerfit** · 03-20-2011, 09:22 PM

Originally Posted by MacTech

Find a program that can crop and reduce the pixel density. Anything greater than what you see on the screen [96-120dpi] is overkill.

Or you can shrink it on your screen and then do a screen capture which will do the above.

Being a Mac user, I am not up on the [free non-pro] apps to use for this on Windows operating system. A lot of times the cameras come with a utility program to download and share, but this isn't your camera.

Im supposed to be getting a CD of all 650 pics we took in 2 days. They are I assume reduced to be able to post

**Hammerfit** · 03-21-2011, 03:43 PM

Great Day Everything felt lite!
1 hr fasting cardio weight is up to 222 after re-feed
2 sets of DB Flyes
6 sets of Incline DB Press - set PB w heaviest DB we have
4 sets of flat machine press
4 sets of decline DB press
4 sets of decline machine press
4 sets of cable press
4 sets of flat bench DB flyes

**Hammerfit** · 03-21-2011, 03:45 PM

Originally Posted by joedemarco

Good job on legs. How'd the front squats go, Mike? Getting anymore use to them?

Worked on my form, stayed moderate weight good form keeping back straighter with new grip is helping keep bar up on delts

**Hammerfit** · 03-21-2011, 03:47 PM

Originally Posted by MacTech

Find a program that can crop and reduce the pixel density. Anything greater than what you see on the screen [96-120dpi] is overkill.

Or you can shrink it on your screen and then do a screen capture which will do the above.

Being a Mac user, I am not up on the [free non-pro] apps to use for this on Windows operating system. A lot of times the cameras come with a utility program to download and share, but this isn't your camera.

Find a program that can crop and reduce the pixel density Thats what I do, maybe I am over reducing the pixel size.

**Hammerfit** · 03-21-2011, 03:57 PM

Originally Posted by MacTech

Looking good big bro!

Pictures are too small though. Blow them suckers up.

Bigger?

**joedemarco** · 03-21-2011, 04:00 PM

Looking good, Mike! Huge f--king delts brother.

**freebirdmac** · 03-21-2011, 04:27 PM

Originally Posted by Hammerfit

Bigger?

You or the pict?

Damn Mike!

**Mac** · 03-21-2011, 07:15 PM

Originally Posted by Hammerfit

Bigger?

Yes, you look much bigger in these bigger pics.

You've got boulders for shoulders.

**Hammerfit** · 03-22-2011, 03:23 PM

weight back down to 220 very lean w good detail maybe 5 lbs to go 2 1/2 weeks out strength not waining as in years past, I think I finally have solved the riddle...stay tuned, proofs on the stage

4 sets of pull-ups used 3 different grips
5 sets of t-bar rows turned into a fuc..g disaster when got heavy
5 sets of HS wide grip pull-downs turned around backwards
5 sets of cable rows used two different methods
5 sets of HS narrow reverse grip pulldowns
4 sets of DB Rows WS up and down and up rack

All WS using RP and Drop Sets to failure

**joedemarco** · 03-22-2011, 03:31 PM

Originally Posted by Hammerfit

weight back down to 220 very lean w good detail maybe 5 lbs to go 2 1/2 weeks out strength not waining as in years past, I think I finally have solved the riddle...stay tuned, proofs on the stage

4 sets of pull-ups used 3 different grips
5 sets of t-bar rows turned into a fuc..g disaster when got heavy
5 sets of HS wide grip pull-downs turned around backwards
5 sets of cable rows used two different methods
5 sets of HS narrow reverse grip pulldowns
4 sets of DB Rows WS up and down and up rack

All WS using RP and Drop Sets to failure

A lot of volume Mike! Great job.

**Hammerfit** · 03-24-2011, 08:59 AM

yesterday was off day so I helped Lisa train legs

we went at it for 90 mins fast paced and she def got a "Hammer" leg session in and was soaked when a string bean friend of hers came up and ask her why I trained her so hard. I hesitated for a moment just long enough for Lisa to chime in, "He's building the perfect sex machine." That sent him scampering away quick!

She got in some great work: ass to the ground, wide stance squats 225x8 and 245x6 followed by a widow set of 20 w 135 and then 6 fast paced sets of 20 sumo stance w 100. 15 seconds rest between sets. Not sure I would have wanted any of that. Then pyramided up and down sets of 25 up to 12 plates on the leg press. Last set was a brutal drop set of 80 reps. To finish off she did walking lunges w a 65lb BB until she was completely cooked.

Not sure what we direction we are headed with her. She is getting very muscular and lean. We talked about maybe doing a PL meet next year. I know she has at least a 350 squat. I'm not sure how many 50 year old women can say that?

I created a cool technique of Charles Glass lying leg curls. Take one of those half balls things and put it on the bench, lay on it where your chest is only on the ball. It elevates your torso even higher. We had to drop weights even more but she was miserable so it must work.

**freebirdmac** · 03-24-2011, 09:49 AM

Originally Posted by Hammerfit

yesterday was off day so I helped Lisa train legs

we went at it for 90 mins fast paced and she def got a "Hammer" leg session in and was soaked when a string bean friend of hers came up and ask her why I trained her so hard. I hesitated for a moment just long enough for Lisa to chime in, "He's building the perfect sex machine." That sent him scampering away quick!

She got in some great work: ass to the ground, wide stance squats 225x8 and 245x6 followed by a widow set of 20 w 135 and then 6 fast paced sets of 20 sumo stance w 100. 15 seconds rest between sets. Not sure I would have wanted any of that. Then pyramided up and down sets of 25 up to 12 plates on the leg press. Last set was a brutal drop set of 80 reps. To finish off she did walking lunges w a 65lb BB until she was completely cooked.

Not sure what we direction we are headed with her. She is getting very muscular and lean. We talked about maybe doing a PL meet next year. I know she has at least a 350 squat. I'm not sure how many 50 year old women can say that?

I created a cool technique of Charles Glass lying leg curls. Take one of those half balls things and put it on the bench, lay on it where your chest is only on the ball. It elevates your torso even higher. We had to drop weights even more but she was miserable so it must work.

Damn! I feel like such a wuss! Can she walk today???

**Hammerfit** · 03-24-2011, 10:16 AM

Originally Posted by freebirdmac

Damn! I feel like such a wuss! Can she walk today???

wouldnt know...she knows better than to complain, I ask her how she feels, it's always, "that was great"

**Hammerfit** · 03-24-2011, 03:10 PM

Damn the kid took me to the woodshed today!

6 sets of uni leg ext 25 reps ea
6 sets of uni leg curls 25 reps ea
6 sets of Front Squats on Smyth w feet way out in front - felt something give in my middle back, sharp pain on 8th rep of last heavy set
5 sets of BB SLDL helped stretch my back some
4 sets of heavy ass DB Lunges Frekin toast!

**KevinCouch** · 03-24-2011, 06:57 PM

Mike--Forced to be Reckoned with in Pitt!!!!
No stopping you now, keep up the intensity and the focus, and go get what's yours!

**HeavyDutyGuy** · 03-25-2011, 11:19 AM

Looking great- good luck in Pitt!

**mrky03** · 03-25-2011, 12:59 PM

You're kickin butt as usual Hammer! FREAKY shoulders and arms! Look like cannon balls!

**Hammerfit** · 03-25-2011, 01:08 PM

Ok, so I got my entry into the Panhandle yesterday and Im sponsored so backing out would be a no no so I guess Im commited now. 6 week prep, I must be nuts!
I weighed in at 223 this morning, a gain of 3 lbs since Wed! For some reason when I do leg training Im heavier the next day. Maybe it's water who knows. Gonna rest again today and take in some celery seed and see how dry I can get by tomorrow. By rest I mean only abs and calves! I'll start posting some progress pics when we get closer, I'm superstitious about that.

**freebirdmac** · 03-25-2011, 08:24 PM

Sounds like some damn good muscle pump. I don't know if I'd worry about it and try to dry it out. Seems like that could lead to some cramping or inhibit recovery.

**Rick Prince** · 03-25-2011, 09:00 PM

Originally Posted by Hammerfit

Ok, so I got my entry into the Panhandle yesterday and Im sponsored so backing out would be a no no so I guess Im commited now. 6 week prep, I must be nuts!
I weighed in at 223 this morning, a gain of 3 lbs since Wed! For some reason when I do leg training Im heavier the next day. Maybe it's water who knows. Gonna rest again today and take in some celery seed and see how dry I can get by tomorrow. By rest I mean only abs and calves! I'll start posting some progress pics when we get closer, I'm superstitious about that.

6 weeks is nuts. LOL You have had one heck of an off-season and look great.
Leg training will cause fluid to be held in the legs. Some guys will stop leg training as much as two weeks out from a show to allow their legs to recover and release fluid.

**Hammerfit** · 03-26-2011, 11:29 AM

Originally Posted by Rick Prince

6 weeks is nuts. LOL You have had one heck of an off-season and look great.
Leg training will cause fluid to be held in the legs. Some guys will stop leg training as much as two weeks out from a show to allow their legs to recover and release fluid.

Great point Rick, damn I got to stop legs! Dont know if I can mayb one more!

**Hammerfit** · 03-26-2011, 11:33 AM

4 supersets of side and front lateral raises very high reps
4 sets of BB upright rows
4 sets of machine press very heavy
4 sets of rear delt machine heavy

4 giant sets of wood choppers/ab thrust/weighted leg raises 20 reps ea
4 supersets of machine crunches/machine oblique twist 25 reps

weight back down to 218 today 2 weeks out time to get dry!

**KevinCouch** · 03-26-2011, 01:21 PM

Originally Posted by Hammerfit

Great point Rick, damn I got to stop legs! Dont know if I can mayb one more!

You could hit a couple of light leg workouts still but I wouldn't do legs anytime inside 8 or 9 days. The key word here Mike is light, let your quads have time to get rid of the excess lactid acid and fluids..show them deep cuts bro!!

**Hammerfit** · 03-27-2011, 03:15 PM

Hit some light weight high reps legs today w Lisa. Weird that she is training heavier than me! But as dry as I am right now the lighter weight is welcome to my joints, my knees are raising hell!

Weight down to 217 this morning. Dry a cracker. All that's left is the small pockets on lower back, always the last to go.

**KevinCouch** · 03-27-2011, 08:59 PM

Originally Posted by Hammerfit

Hit some light weight high reps legs today w Lisa. Weird that she is training heavier than me! But as dry as I am right now the lighter weight is welcome to my joints, my knees are raising hell!

Weight down to 217 this morning. Dry a cracker. All that's left is the small pockets on lower back, always the last to go.

lookin forward to seeing the finished product this time round....then you'll have this contest to compare your physique to when prepping for the Masters..win/win for you Mike. Good choice!!

**Hammerfit** · 03-28-2011, 09:56 AM

Man am I dry already...my joints are killing me. It's always the cyno fluid the first to go and the knee w no meniscus does not like that. Last 1 1/2 mile of my walk this morning were brutal. This is what separates leaders from also placed. Suffering time, I got this!

**Hammerfit** · 03-28-2011, 03:32 PM

superset db press w db wide flyes very slow tempo and deep stretch
4 ss all to failure

superset HS incline press w reverse kickbacks
4 ss 20 reps ea + drop

superset cable press w reverse hyper ext
4 ss all to failure 50 ea on hypers

flat machine press super slow w deep stretch 4 sets to failure + drop

6 sets of uni calve raises on horizontal sled no rest 300 reps

4 sets of seated raises all to painful failure

4 sets of hack squat raises increasing weight all to failure

4 sets of rotating torso machine 50 reps ea

100 reps on crunch machine

2 sets of hanging twisting leg raises 20 reps ea

**Mac** · 03-28-2011, 07:03 PM

Mike, I think you missed a couple of sets. My god man, you're in the same league as Joe.

Great workout big bro.

**freebirdmac** · 03-28-2011, 07:18 PM

You guys are eating at a deficit and still raising the bar.

**joedemarco** · 03-28-2011, 09:21 PM

Originally Posted by Hammerfit

superset db press w db wide flyes very slow tempo and deep stretch
4 ss all to failure

superset HS incline press w reverse kickbacks
4 ss 20 reps ea + drop

superset cable press w reverse hyper ext
4 ss all to failure 50 ea on hypers

flat machine press super slow w deep stretch 4 sets to failure + drop

6 sets of uni calve raises on horizontal sled no rest 300 reps

4 sets of seated raises all to painful failure

4 sets of hack squat raises increasing weight all to failure

4 sets of rotating torso machine 50 reps ea

100 reps on crunch machine

2 sets of hanging twisting leg raises 20 reps ea

Mike, this is some serious volume! Way to push it.

**Hammerfit** · 03-29-2011, 02:41 PM

4 supersets of wide grip pullups all to failure w reverse hyper extensions 50 reps

4 supersets of rack dead lifts 20 reps ea w reverse crunches 20 reps ea

4 supersets of HS reverse pull downs 20 reps ea w reverse kickbacks 20 reps ea

4 supersets of narrow grip cable pulls 20 reps ea w rope pullovers 20 reps ea

4 supersets of torso rotators 20 reps ea side w machine crunches 20 reps ea

4 sets of lying leg raises w 12lb ball 25 reps ea w drop to bw x 10 more reps

DB rows up and down rack 120/110/100/90/80/90/100/110/120 10 reps ea

DB Shrugs up and down rack same as above