Hammer's Log

**Hammerfit** · 10-10-2011, 01:54 PM

Warning #2 Do not squat while you have a virus not doing drugs! I cant shake this thing and it has BP whacked!

**swingslammer** · 10-10-2011, 03:12 PM

What happened....did you pass out? Or just feel like you were going to? Man I have not puked from a leg workout in YEARS.....but I used to alot "Back in the Day". See you, Cal

**HeavyDutyGuy** · 10-10-2011, 04:50 PM

Sounds rough. You ok??

**Hammerfit** · 10-10-2011, 06:13 PM

no puking for me, I usually can choke it back down. Just seeing stars w 405 on my back in the hole. It's my BP, I guess this bug has stirred up things or I have screwed up with my ubiqinol dose.

**Hammerfit** · 10-12-2011, 10:27 PM

Trained Legs w my new 22 yr old client tonight to show him what to expect

Leg Press feet together and low 10 sets x 20 reps
WS:1260lb x20/no thats not a misprint 14 plates per side

Vsquat 6 sets x 20
WS: 540 x 15 / 450 x 15 / 360 x 10

Seated Leg Curls ss Hip Adduction 5 sets x 20
WS: 200 x 20 / 360 x 20

**Hammerfit** · 10-14-2011, 09:41 AM

4 super sets 15 reps ea
uni side db laterals
uni front db laterals

4 sets of bb upright rows 15 reps ea

7 sets of machine presses 15 reps ea
ws: stack x 12/drop set 4x to complete failure

4 sets of hanging leg raises w slow negs

up and down rack uni DB shrugs 80/90/100/110/120/120/110/100/90/80 x 10 ea

**Hammerfit** · 10-15-2011, 10:46 AM

wow I never imagined how training WITH a new client would benefit me rather than just standing over him in the traditional sense

Last nights arm session was the most intense Ive been through in some time
I just dont seem to push arms that hard anymore since they are one of my better bodyparts but lord I pushed hard last night everything was way past failure!

bicep preacher machine curls

3 warmup sets then 4 step up work sets the last 2 being dropped 3-4 times and followed by more partial reps followed by forced reps
last work set was w the stack 250lbs I think it was 11 or 12 reps then the torture was on, resulting in around 50 or so reps in all

6 sets of triceps pushdowns w camfered bar- more of the above procedure

5 sets of preacher db curls 2 warmups then the last 3 sets were all drops starting w 70lb db doing negatives at a snails pace pause at the bottom and gutting them back then dropping to 60 then 50s then 35 for all out pump till you drop my biceps were a concerning beet red when I stood up

4 sets of incline bench skull crushers pushing outward instead of up
last set was 135 x 20 rest 5 seconds then hit 5 more reps repeated 3 times

4 sets of camfer bar cable curls ending with all out blast of the stack and dropping the plates until we got 50 or 60 reps in total

4 sets of db kick backs ws 50lb x 10/35x10

then I made us up some shakes w 50mgs of maltodextrin and eaa's and watched them swell up even more It was actually fun trying to punish this 22 yr kid who is already as strong as me and it wont be long before he will be putting me to shame

**Hammerfit** · 10-16-2011, 10:11 AM

Nov 5th is the upcoming PL meet. Never have entertained doing PL'g but I love picking up heavy chit! Secretly I did a 655lb pull the other day without alot of fanfare, even Mrs Hammer doesnt know (I guess she does now)

But having to do all 3 events is the issue. I have major delt issues and always train around my injuries. Bench press is def like stabbing them with a knife. My lift would have to be very light compared to everyone else and my squat number would be sub par also somewhere in the 450-500 range.

So its go and suffer through some humility on the bench to get a shot at a world record dead or leave the PL'g to the real power lifters....that is the question.
Joe if you're reading this, give me some insight

**Hammerfit** · 10-17-2011, 09:21 AM

Bit of a setback yesterday, shows you how small things will hurt you

I did a back routine w client that included heavy floor dead work then squatted w Lisa afterwards. Seems the deads may have taxed my back more than I thought. I did not setup the lift on 495 for reps correctly, may have jerked it some instead of a smooth pull On my work set of back squats my lower back caved on a heavy rep set. I literally did a 400lb goodmorning to get the bar re racked without a spotter All in all a very bad day Hopefully its just a sprain and will ease up soon

**Sunnyday** · 10-17-2011, 01:11 PM

Originally Posted by Hammerfit

Bit of a setback yesterday, shows you how small things will hurt you

I did a back routine w client that included heavy floor dead work then squatted w Lisa afterwards. Seems the deads may have taxed my back more than I thought. I did not setup the lift on 495 for reps correctly, may have jerked it some instead of a smooth pull On my work set of back squats my lower back caved on a heavy rep set. I literally did a 400lb goodmorning to get the bar re racked without a spotter All in all a very bad day Hopefully its just a sprain and will ease up soon

OW!! My back siezed up just reading this. Hope you are OK.

**HeavyDutyGuy** · 10-17-2011, 04:23 PM

a 655 dead? Damn, that's a good rack pull, let alone from the floor! My lower back got injured just reading that, lol. Strong pulls man, you got me! Hope you heal up quickly!

**Hammerfit** · 10-17-2011, 09:05 PM

4 sets of BB incline press

4 sets of flat bench db press

4 sets of uni HS Iso press
1 drop set of bilateral HS Iso press

4 sets of HS flat press

4 sets of flat bench close grip BB press

All ws were drop sets followed by partial reps and forced reps to complete failure

**mrky03** · 10-17-2011, 09:06 PM

Dam Hammer that is a heck of a pull! I know what you mean about not setting up correctly, doesn't take much to tweak my lower back for weeks. Everything can be going great and then bam ouch! What was that? Be careful!

**Hammerfit** · 10-19-2011, 09:07 AM

Originally Posted by mrky03

Dam Hammer that is a heck of a pull! I know what you mean about not setting up correctly, doesn't take much to tweak my lower back for weeks. Everything can be going great and then bam ouch! What was that? Be careful!

Still nursing it a bit. Getting out of bed is the worst! Don't think it was the dead lift that did me in but the combo of deadlift with squats. I have had clients do it but never to the extent we were using pretty heavy weight. Going to cross that protocol off the list!

**Hammerfit** · 10-20-2011, 11:38 AM

Got in a pretty decent leg training w my young client last night despite the nagging lower back issue

7 sets of bilateral leg ext x 20 rep ea ws: 200 x 20

4 sets of back bb squats all sets were 225 x 15 ass to the floor w a pause
ripped the seat out of my fav shorts doing this guess I got a big ass!

4 sets of hack squats ws: 4 plates ea side x 12

4 sets of lying leg curls ws: 200 x 12

4 sets of seated leg curls ws: 240 x 12

Going to train w Lee Haney Saturday then give my oldest daughter away at her wedding Sat night...wearing a rented tux...it's pretty comical looking, the sleeves dont quite fit