Page 2 of 144 FirstFirst 12341252102 ... LastLast
Results 16 to 30 of 2155

Thread: Hammer's Log

  1. #16
    BARBARIAN BROTHER joedemarco's Avatar
    Join Date
    Apr 2009
    Location
    North of Boston
    Posts
    1,257
    Rep Power
    415954

    Default

    Quote Originally Posted by Hammerfit View Post
    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
    Great leg workout, Mike! The squat set with the 405 is pretty sick. How did you get more reps with only 30 sec rest? Or, did I read it incorrectly?

  2. #17
    Forum Leader Hammerfit's Avatar
    Join Date
    Mar 2010
    Posts
    3,110
    Rep Power
    128096

    Default

    Quote Originally Posted by joedemarco View Post
    Great leg workout, Mike! The squat set with the 405 is pretty sick. How did you get more reps with only 30 sec rest? Or, did I read it incorrectly?
    We were actually going to go up to 455 the final set but my training partner noted I did those reps faster than normal so it was a good idea to try it again. To be honest the first reps weren't that taxing, so I must have gone too fast. I guess you could call it a do over! Of course as you can imagine I was done after that, so had to put the heavier lift up for another day.

    And...I was having a very good day, first time I can remember not having ANY back or hip discomfort squatting. And it could have been longer than 30 sec. Im guessing at the time but thats pretty close. (maybe it was 32 seconds)

  3. #18
    BARBARIAN BROTHER joedemarco's Avatar
    Join Date
    Apr 2009
    Location
    North of Boston
    Posts
    1,257
    Rep Power
    415954

    Default

    Quote Originally Posted by Hammerfit View Post
    We were actually going to go up to 455 the final set but my training partner noted I did those reps faster than normal so it was a good idea to try it again. To be honest the first reps weren't that taxing, so I must have gone too fast. I guess you could call it a do over! Of course as you can imagine I was done after that, so had to put the heavier lift up for another day.

    And...I was having a very good day, first time I can remember not having ANY back or hip discomfort squatting. And it could have been longer than 30 sec. Im guessing at the time but thats pretty close. (maybe it was 32 seconds)
    LOL...tell the truth...you just wanted to out due me because I told you I got 405 for 12 last week. So you went ahead and did 13 reps! You SOB.

    Guess the goal is 14 now...lol. I have legs tomorrow so we will see....

  4. #19
    Forum Leader Hammerfit's Avatar
    Join Date
    Mar 2010
    Posts
    3,110
    Rep Power
    128096

    Default

    Quote Originally Posted by joedemarco View Post
    LOL...tell the truth...you just wanted to out due me because I told you I got 405 for 12 last week. So you went ahead and did 13 reps! You SOB.

    Guess the goal is 14 now...lol. I have legs tomorrow so we will see....
    Keep raising the bar!

  5. #20
    Forum Leader Hammerfit's Avatar
    Join Date
    Mar 2010
    Posts
    3,110
    Rep Power
    128096

    Default calves and abs

    1 hr fasting walk starting to get lean but weight is holding at 226, great sign that plan is working

    4 giant sets of sled calve raises/dragon flags/hack calve raises/hanging leg raises all 25 reps

    4 supersets of leg press calve raises w reverse crunches 25 reps ea

    20 min cycling 10 min stair step

  6. #21
    OLYMPIAN KevinCouch's Avatar
    Join Date
    Jul 2010
    Posts
    2,239
    Rep Power
    186141

    Default

    I know you were talking about NOT doing the local show in April. Maybe I missed an earlier post but have you decided to just concentrate on the Masters now? Great to hear that your body is responding well to your recent tweaks.....

  7. #22
    Forum Leader Hammerfit's Avatar
    Join Date
    Mar 2010
    Posts
    3,110
    Rep Power
    128096

    Default

    Quote Originally Posted by KevinCouch View Post
    I know you were talking about NOT doing the local show in April. Maybe I missed an earlier post but have you decided to just concentrate on the Masters now? Great to hear that your body is responding well to your recent tweaks.....
    Still up in the air Kev. With my diet plan and moderate cardio I am losing body fat and actually gaining muscle! So if it continues like this, I may show up. I have been very strict on a diet of 300-400 grams of protein and 150-200 carbs a day w re-feeds on Sat or Sun. The Skip Loading method by Ken Hill has really made a difference. Thanks Skip! I woke up this morning leaner than I have been all year at a hard 230lbs! I actually gained 2-4 lbs this week. It's not water weight because I have really good deep cuts in my quads this morning at this weight. One thing I won't do is sacrifice my added LBM for this local show. If I'm hard at 230 with low BF then I'll show Pensacola what hard work looks like at 55. I have a good friend who is going to make the call for me one week out. We'll see. 4 weeks out today, right on track! Not going to change a thing in training. Leg Days all out squat blasting, back days all out rack deads, gotta at least try and stay w the Zen Master! Abs days w Lisa, equally brutal.

  8. #23

    Default

    Good stuff! Sounds like you are on your game..

  9. #24
    Forum Leader Hammerfit's Avatar
    Join Date
    Mar 2010
    Posts
    3,110
    Rep Power
    128096

    Default Arm training w Lisa

    5 sets of 15 Preacher DB curls
    5 sets of 15-25 BB Skull Crushers
    5 sets of 12 cable uni curls
    5 sets of 15-20 cable pushdowns
    5 sets of 12-15 uni machine preacher curls
    DB Kickbacks 35x12/40x12/45x12/50x12/55x10/50x10/45x10/40x10/35x12


  10. #25
    Forum Leader Hammerfit's Avatar
    Join Date
    Mar 2010
    Posts
    3,110
    Rep Power
    128096

    Default leg day #2

    Trained legs w Lisa

    4 WS of leg extensions 12-15 reps superset w Charles Glass Leg Curls 12 reps
    4 WS of Machine Squats 10-12 reps superset w DB SLDL 12 reps
    4 sets of glute machine press 20 reps superset w reverse hypers 20 reps
    4 sets of Hip Adduction Machine 15-25 reps superset w Machine Uni Leg Press
    4 sets of lying leg extensions 15-20 reps

    Dropped 8 lbs overnight after re-feed day!

  11. #26
    RX MEMBER Rick Prince's Avatar
    Join Date
    Feb 2009
    Location
    Alabama-Tennessee
    Posts
    1,538
    Rep Power
    136267

    Default

    Quote Originally Posted by Hammerfit View Post
    ...Dropped 8 lbs overnight after re-feed day!
    Holy......Is that explainable? I would have expected an increase in weight from filling up the glycogen stores.

  12. #27
    RX MEMBER fatbackgoal's Avatar
    Join Date
    Apr 2009
    Location
    Cornfields of Iowa
    Posts
    1,188
    Rep Power
    36877

    Default

    Some really good workouts Hammer. I would also like to know how you dropped that much after a refeed? Would it not take a couple of days to see that?

  13. #28
    Forum Leader Hammerfit's Avatar
    Join Date
    Mar 2010
    Posts
    3,110
    Rep Power
    128096

    Default

    Quote Originally Posted by Rick Prince View Post
    Holy......Is that explainable? I would have expected an increase in weight from filling up the glycogen stores.
    Ken Hill's Skip Loading principle has my metab screaming! Also just finished brutal 3 week run of stimulant. Came off Friday, hit the YCA stack next day and bam!

  14. #29
    OLYMPIAN KevinCouch's Avatar
    Join Date
    Jul 2010
    Posts
    2,239
    Rep Power
    186141

    Default

    Quote Originally Posted by Hammerfit View Post
    Still up in the air Kev. With my diet plan and moderate cardio I am losing body fat and actually gaining muscle! So if it continues like this, I may show up. I have been very strict on a diet of 300-400 grams of protein and 150-200 carbs a day w re-feeds on Sat or Sun. The Skip Loading method by Ken Hill has really made a difference. Thanks Skip! I woke up this morning leaner than I have been all year at a hard 230lbs! I actually gained 2-4 lbs this week. It's not water weight because I have really good deep cuts in my quads this morning at this weight. One thing I won't do is sacrifice my added LBM for this local show. If I'm hard at 230 with low BF then I'll show Pensacola what hard work looks like at 55. I have a good friend who is going to make the call for me one week out. We'll see. 4 weeks out today, right on track! Not going to change a thing in training. Leg Days all out squat blasting, back days all out rack deads, gotta at least try and stay w the Zen Master! Abs days w Lisa, equally brutal.
    Got a great system Mike for YOUR body. Just keep dialing in slowly and you will find the winning combination on stage! You're gonna really have the guys in your class shaking their heads when you strip down in the posing room...all the videos and pics. It's your time to shine my man!!

  15. #30
    Forum Leader Hammerfit's Avatar
    Join Date
    Mar 2010
    Posts
    3,110
    Rep Power
    128096

    Default 3/14 chest supp tris/bis

    incline bench DB press 5 sets of 12-15
    incline machine press 4 sets of 10-12 drop sets FR
    cable press super set w cable flyes 4 sets of 12
    FST-7 cable flyes 15 reps
    6 sets uni tri extension holing end of rope 12 reps
    4 sets reverse grip curls 12 reps

Page 2 of 144 FirstFirst 12341252102 ... LastLast

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •