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Thread: Hammer's Log
03-30-2011, 04:14 PM #91
last leg day before show
The kid put me thru the paces today volume was off the chain I lifted lighter but min 25 reps everything while he lifted heavy we went as fast as we could go
I dont know if I can recall all this, it was 2 1/2 hrs non stop except for a shake break at hr 2
5 supersets of uni leg ext w uni leg curls
5 supersets of back squats ass to claves, pause at bt w SLDL
5 supersets of suicide squats narrow stance w wide stance 40 reps ea way
5 supersets of charles glass (lying on half ball) leg curls w hip adduction
4 supersets of uni leg press w stationary lunges
6 sets of DB step ups - this was freakin miserable!
5 supersets of lying leg ext w seated leg curls
I think thats it Im pretty wasted and the brain has shut down for the day!
weight was down to 215 this morning upped water to 2 gals def helped
03-30-2011, 06:28 PM #92
"Weight down to 215". Are you gonna do that first show according to mirror or scale? If weight where are you heading? BTW the volume you do for legs humbles me.
Last edited by Baldiewonkanobi; 03-30-2011 at 06:29 PM.MY MIND & BODY ARE AT ONE WITH MY POWER & STRENGTH............JM
03-30-2011, 06:58 PM #93
Crazy, Crazy volume Mike! You should be feeling that leg workout for at least a couple of days.
03-31-2011, 08:56 AM #94
03-31-2011, 09:06 AM #95
BTW it was killin me watch my partner rep out w 405 on the squat while I was doing crazy deep high rep 225 very humbling but extremely effective. I have taken Kevins advice and kept all weights lower than normal, although I think I went well over 1k reps in yesterdays session.
03-31-2011, 09:31 AM #96
03-31-2011, 09:39 AM #97
My Rock and Friends Thank You
Want to be able to compete? At anything? There needs to be a support person (group) behind you. In a sport like bodybuilding you better have someone behind you. I don't care how tough you think you are, you can't suffer alone. Someone has to be there in your corner to catch you when you start to doubt the image in the mirror. Mine is Lisa and all my friends that are in the Brotherhood of Iron. You know who you are and I appreciate each and every one of you and your encouragement. I can't say enough about my rock: Lisa. Everyday I wake she reminds me what I need to do today to improve. All my meals for the day are prepared and even in order of consumption so I don't have to think w a carb-depleated brain. Even my water is ready and chilled and measured out. I'm not sure I could ever go through this without you, you are and forever will be my Rock!
03-31-2011, 02:47 PM #98
3/30 calves delts abs
6 sets of 25 reps leg press bilateral clave raises
5 sets of 25 reps calve raise machine
5 sets of horizontal sled raises 20 reps ea leg
5 sets of hack squat raises 20 reps
4 supersets of side db laterals w db front laterals done unilateral 20 ea arm
4 supersets of front machine press w machine laterals 2o reps ea
4 supersets of rear delt machine w pec deck machine 20 reps ea
4 supersets of incline db press w incline db flyes 20 reps ea
4 supersets of torso rotatory w machine crunches 50 reps ea
03-31-2011, 07:32 PM #99
Inspirational as hell Mike! Unbelievable amount of work! You will be tough to beat no doubt.
My show is in Montgomery on May 28'th, then we're coming on down to Gulf Shores for week. I may get a chance to look you up!
04-01-2011, 07:56 AM #100
04-01-2011, 10:32 AM #101
04-01-2011, 03:37 PM #102
4/1 Arms abs
4 supersets rope extensions w cross cable curls 2o ea
4 supersets preacher db curls w db overhead ext 20 reps ea
4 supersets skullcrushers w conc curls 20 reps ea
4 supersets overhead cable ext w cable curls 20 reps ea
4 sets of preacher machine curls 20 reps ea
4 supersets of rotatory torso w machine crunches 25 reps ea
2nd cardio 20 HITT cycle
Still @ 214 need another 5lbs or so before I drop water!
04-02-2011, 03:05 PM #103
4/2 Lisa Leg Day
Im only doing cardio so I thought I would post Lisa's Leg Training Very Proud of her effort today Video of her doing box squats w 315lbs. Sorry about the quality, I used my phone. Picture is of her doing her last set of leg press w 14 plates
5 supersets of uni leg curls w uni leg ext 20 reps ea set she went up to 80lbs per leg
Box Squats in Smith Sumo Stance
8 sets sets WS: 315lbs x 6 + moved the bench and she did 20 reps to the floor w 135lbs for widow set
SLDL 4 sets of 12 WS: 205x10
Leg Press 6 sets WS: 7 plates per side x 15 then drop 1 plate at a time for another 10 reps each weight 65 reps total
4 sets of hip adductors 20 reps
6 sets of BB steps 20 reps WS: 100lb BB x 20
finished of w front squats (yes I AM mean) 135 x 8 x 4
Me..I got 3 cardio sessions on tap 1 dn 2 to go
Last edited by Hammerfit; 04-02-2011 at 03:05 PM.
04-02-2011, 03:07 PM #104
vid and pic of Lisa
sorry forgot the media
04-04-2011, 01:47 PM #105
5 days out - up in the air
got in intense cardio this morning 1 hr of HIIT
did some circuits this afternoon then going to hit another hr of cardio little bit later in day
carb depleating today, tues and wed
tested a diuretic on sat, urinated 3 liters in less than 2 hrs! Yes I do hold some serious water. Added a whole baked potato afterwards and got very vascular and full looking and upper quads had very good lines. Hopefully I have this dialed in.
Weighed in this morning weighing the same after the water drop but legs are watery so I def dropped some more BF. Still got small pocket in outer lower back but the front is point on. If I can't shed it I will cancel. Giving it hell, we'll see!
04-04-2011, 01:49 PM #106
04-04-2011, 02:44 PM #107
04-04-2011, 04:59 PM #108
04-04-2011, 08:07 PM #109
04-05-2011, 09:44 AM #110
Just more cardio on tap and some lt lifting. 1 hr of HIIT done, pose all day, work on my "dance" as Lisa likes to call it. I am freakin starvin.....30 carbs yesterday, same today and tomorrow. Looking forward to Thursday....gonna load up on some rice and potatoes!
04-05-2011, 09:50 AM #111
04-05-2011, 09:54 AM #112
04-05-2011, 11:12 AM #113
04-05-2011, 11:18 AM #114
04-05-2011, 12:32 PM #115
DANG! I got tired just reading this.. Will be interesting to see the results at the end, and hear your conclusions.
04-05-2011, 03:34 PM #116
Depleting is no f......g fun! Living on chicken, fish and asparagus, 2 cardios and depletion training for 2 hrs today. Non stop high rep BS stuff. I cant lift heavy anyway, I am freakin starvin and weak as a baby girl!
The good news, Lisa is planning out my carb up food. Lots of sweet potatoes, sweet potato casserol, oatmeal cookies, cheerios!
Posed for 30 mins w my training partner. Very helpful, he's competed with me several times and knows me well. Looked good, very flat at the beginning but pumped up after 5 minutes of posing, which is by design, so all good.
The interesting part of my experiment, is my weight is not budging! I am getting leaner everyday but the scale seems to be stuck. I weighed 212 this morning and 215 at the gym several hours later. Water weight prob is around 5 lbs so I should come in at 207-210ish, right where I thought. Last year I competed at 198-202.
I'll post some pics from Thursday's posing practice.
04-05-2011, 03:37 PM #117
04-06-2011, 10:33 AM #118
3 days out
Tried another experiment last night and all I will say is it worked! You know you are close after you do an hour of cardio and your upper quads still have good cuts. Im pretty happy with where I am and think I will present well Sat.
The good thing about this all is this was a 6 week prep. I was out to prove a theory and I was right. (I usually am) NOT!
My partner overseeing my posing said he was excited! How's that for positive note!
Decide to start my carb up today instead of tomorrow. I am freakin lean as hell at 211 lbs and my chest is flattening a bit so feed day today! Oh Yeah!
04-06-2011, 10:46 AM #119
This time you have to experiment will prove to be invaluable so you can fine tune things for the Masters!! Can't wait to see pics Mike!
04-06-2011, 12:02 PM #120
04-07-2011, 08:57 AM #121
2 days out
2 days out and Im feeling great, not like shit like last year. I think I have made great strides in my prep. There has never been a more true statement than no one knows your body better than yourself. It just takes a few trials to figure it out. Not saying I have figured it out, but I'm hella lot closer than last year that's for sure and last year I had others telling me what to do.
Weight 208, right on point. goal was 210 then drop water. 300 grams carbs will fix that! Post pictures tonight.
Thinking very seriously about hiring Ken Skip Hill to dial me in for Nats.
Last edited by Hammerfit; 04-07-2011 at 08:58 AM.
04-07-2011, 09:16 AM #122
04-07-2011, 09:22 AM #123
04-07-2011, 01:36 PM #124
Congrats, Mike. From what we have been able to see in the photos, you have done a great job. Best of luck at the Panhandle!
04-08-2011, 12:46 PM #125
Sorry about the crapy pic - self taken still watery and a bit flat
Today shaving scrubing and more posing
Tanning and weigh ins @ 330 Looking forward to my burger and fries tonight and pancakes in the morning.
Weight still rock solid @ 208, seems that is the magic number before water deplete.
04-08-2011, 12:53 PM #126
one more before tan and water drop
Im not a photographer!
04-08-2011, 01:47 PM #127
You look lean, hard a vascular Mike! You've made a lot of gains this year and it shows...Awesome job! Go kill em tomorrow bro! And enjoy the burger and fries 2night!
Last edited by KevinCouch; 04-08-2011 at 01:48 PM.
04-08-2011, 05:49 PM #128
Looking good! Good luck!
04-08-2011, 06:02 PM #129
Looking great Mike. Good luck tomorrow.
04-08-2011, 07:18 PM #130
Looking very good Mike! Good luck and have some fun!
04-08-2011, 08:40 PM #131
04-09-2011, 03:23 PM #132
Hope everything is going as planned today! Looking forward to the update.
04-09-2011, 05:06 PM #133
04-10-2011, 08:51 AM #134
2011 Panhandle Showdown
First show of the year, I lost to a very good competitor, my friend, Greg Washington, who is blessed with unreal genetics and great symmetry. This 50 year old has a 28" waist! Congrats to Greg, a well deserved win. I was told the judging was very close and I made improvements from last year so that's all I could asked for. Very happy with the results. Thanks for all the support of my family and friends. I'll be back in a few weeks harder and bigger!
I'll post up pics as soon as they are available. One again without weight classes it wasn't a good fight between Greg and I. I tipped the scales at 209.4. Not making excuses, just a fact, hard for me to compete w Greg at 178. However, let me congratulate Greg, he is a great guy and this is my second lose to him in the last 2 years. He turned around after we got off stage and said,"I hope this is the last time I see you, you are scary." We talked about nationals and he is preparing to show up. If Greg does, it will be very hard to beat him in his class. With his tiny waist and big round quads he may have a very good shot at overall. If I had to lose to anyone, I'm glad it was Greg, awesome man and great bodybuilder.
Last edited by Hammerfit; 04-10-2011 at 08:52 AM.
04-10-2011, 10:23 AM #135