Hammer's OS 09/10 Leaving the B's

[TheHammer]

OK i officially started my os training today.
Goals
-replace some of my fat with muscle
-get faster and more explosive
-throw farther

First few months i'm gonna concentrate on lifting heavier, next few months going back to olympic style lifts.
I'm going to go back to eating cleaner, lots of chicken and tuna, less red meat.

Hit Chest and tri's in the gym today. Started pretty light as i have been away from the gym for more than a month. gonna steadily pick up the pace.
4 sets as many reps as i could get
Flat Bench,Incline dumbells,Pec dec
Skull Crushers,Rope Press, V bar press

gonna be sore tomorrow.

[TheHammer]

Tuesday.
Chest and tri's very sore... means yesterdays workout was worthwhile....

Hit legs today.
4 sets as many reps as i could get
Leg Press, Leg Curls, Leg Extensions, Calf Raises

gotta love driving a manual transmission when your legs are fried.

[Jeff Storey]

Drills?

[chirolifter]

Leg press??? SQUAT BROTHER!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

[TheHammer]

i know, i know, lol gotta stay away from squats for a few weeks... back isn't ready for em yet

[TheHammer]

Drills start next week, just had some craziness going on haven't had time, rest assured i will be getting lots of drills in during the off season.

[miked]

Front squats!!

[Rich McClain]

Front squats!!

+1
I use a sumo stance when I squat so other than direct downward pressure, not much back is used. It fires the glutes, hams and quads.

[bjketchem]

Front squats, back squats... Either way squat brother. Save the leg press for the spandex mafia at the gym.

[bjketchem]

http://www.youtube.com/watch?v=nppzGV1U8y8&feature=player_embedded

speaking of squats... Thought this was funny.

[Rich McClain]

LMFAO!!!

[TheHammer]

omfg that is great!

[FrankH]

Definitely needs a "do not drink coffee while watching this video" warning!

[TheHammer]

Wednesday - Rest

[miked]

http://www.youtube.com/watch?v=nppzGV1U8y8&feature=player_embedded

speaking of squats... Thought this was funny.

man, that was some funny shite! was it merely coincidence that the "normal kid" looked like Jeff?

[TheHammer]

http://www.youtube.com/watch?v=nppzGV1U8y8&feature=player_embedded

speaking of squats... Thought this was funny.

man, that was some funny shite! was it merely coincidence that the "normal kid" looked like Jeff?

I think not... lol

[TheHammer]

Thursday
Back and Bi's

4 sets as many reps as i can fire out
Bent over Barbell rows, Wide Grip Cable Pulldowns, Back Flyes(PecDec)
EZ Bar Curls, Standing Dumbbell Hammer Curls, Iso Curls

I'm amazed at how sore everything is this week, and how much i can still lift despite having been away from the gym for more than a month.
Planning on another week or so of lifting and then adding a day or two of drills.

[TheHammer]

Friday
too beat from work to lift today....
Rest

Saturday
Rest

Sunday
Rest

[chirolifter]

Your killin pretty good Dave... Im still sore from my leg workout on sat... Had to take off yest... and today. Ill be ready to go tues. Its amazing how sore you get from Volume training...

kill it

[TheHammer]

lol yeah, killing the restin. Gonna try to kill the lifting this evening.

[TheHammer]

also noticed that my weight has stayed pretty consistent despite my horrendous eating habits. during the season i was right at 225 ( i think from all the cardio from throwing 3 or 4 days a week) and now i'm back up to 235. body fat percentage has remained exactly the same... gonna see if i can't lean it down a little.

[miked]

man, between the Hammer and BJ, it seems like someone spilled water on Wills. or, fed him after midnight. one of the two. haha

[TheHammer]

wait, does that mean bj and i are gremlins....
lol
Monday
Chest and Tri's

4 sets as many reps as i can get
Incline Dumbbell, High Cable Flyes, Decline Barbell
Body Weight Dips, Over Head Dumbbell Press, Kickbacks, V Bar Press

Today legs... lots of squats....

[miked]

what kind of exercises are you doing for bi's? you doing multiple sets to failure like tri's?

gotta get some pipeage back on the coffee stirrers. tired of people saying i am stronger than i look.

so, i figure get the arms and shoulders swolt up some, again. or. start wearing spandex all the time display the haunches and thighs . . . .

[TheHammer]

Yes i do everything to failure, sometimes beyond.
I will preface this with the comment that your tri's make up most of your arm size. That said the greatest bicep exercise there is "Kings Arms". This is done with a partner. You stand facing each other with an ez curl bar. One of you starts with a narrow grip and you do one curl and hand the bar off to your partner who takes a wide grip and performs one rep. When you get the bar again you do one more rep than last time. you do this all the way up to ten reps, and than you switch grips and go down to one rep. It is great my brother and i use a 3o pound bar and our arms are on fire by the end of it. I do mostly dumbbell and cable work because barbell curls hurt my wrists. A typical bi routine for me will look like this:

Standing Conc Curls
WU(weight i can get about 20 reps with), 4 sets(If i can get more than 8 reps i increase weight on next set)
Standing Hammer Curls
4 sets(If i can get more than 8 reps i increase weight on next set)
Iso Curls
4 sets(If i can get more than 8 reps i increase weight on next set)
Single Arm Rope Curls
4 sets(If i can get more than 8 reps i increase weight on next set)

Also keep in mind that i pre-fatigue my bi's by doing my back workout first.

[Rich McClain]

We did a bicep routine back in high school (25 yrs ago) called "bicep buster". Weight and reps to be determined by athlete.

1 set ez curl bar
1 set dumbbell (rotation at the top of the lift to get a peak)
1 set cable curls

No break between sets. I agree with The Hammer about the arm burn. It is Killer!

[miked]

man, that's a lot of volume. esecially for a small muscle group like the biceps. but, i guess that's what get it big.

[TheHammer]

Yeah it is a lot of volume, but when you have been lifting for13 years it takes a lot to shock the muscles into growth.
speaking of which....

Tuesday
Legs
4 sets as many reps as i can get
Squats (managed to get up to 405 woot!)
Calf Presses
Hack Squats
Leg Extensions

i know it was a good workout cause i thought i was gonna have to pull over several times on the way home to puke.
I killed it yesterday, lets see about today...

[miked]

13 years.

I first started lifting in 1985. Man, I'm getting old. If I hadn't spent the era from 1996 through 2004 focused on running I might be pretty strong today. Back then I weighed around 205 and could run sub 6 minute miles. What a waste of time. haha

[chirolifter]

Dave, if your body weight is going up and your BF is the same, thats good... Keep it up, stay flexible and conditioned...
Glad to see your squating

Kill it