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Thread: Hammer's Log
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03-10-2011, 06:11 PM #16
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03-10-2011, 06:37 PM #17
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)
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03-10-2011, 09:57 PM #18
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03-11-2011, 07:42 AM #19
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03-11-2011, 05:47 PM #20
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
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03-11-2011, 08:56 PM #21
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.....
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03-12-2011, 09:37 AM #22
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.
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03-12-2011, 11:15 AM #23
Good stuff! Sounds like you are on your game..
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03-12-2011, 03:20 PM #24
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
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03-13-2011, 04:46 PM #25
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!
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03-13-2011, 08:30 PM #26
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03-13-2011, 08:43 PM #27
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?
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03-13-2011, 08:46 PM #28
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03-13-2011, 08:54 PM #29
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!!
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03-14-2011, 03:41 PM #30
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
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