TheHammer's OS '11

[TheHammer]

1-10 Push
Push Press
10x45 8x95 5x115 5x135

Squats
10x135 10x225 6x315 4x315

DB Incline Press
10x50 10x60 10x70 10x80

Still not over my illness felt really weak

1-12 Pull
Power Clean
8x135 4x155 4x175 4x185 2x205 2 fails @225 1x225 PR!

Wide Grip Pulldowns
15x60 10x80 8x100 4x110

Shrugs
15x135 10x225 8x315 6x405 + 2 20 sec holds@405

Felling better today

[TheHammer]

1-18-11 Push
Seated DB Press
15x30 12x40 10x50 8x60 6x70

Squats
10x135 5x225 3x315 3x365 3x385 4x405

Incline Bench
8x95 9x135 8x185 6x225

10 minutes on Elliptical

[TheHammer]

1-19-11

Dips
3x15x245 13x245 10x245

EZ Bar Curls
25x50 10x60 8x80 6x80

Kickbacks
12x25 10x30 8x35 6x40

Standing Hammer Curls
15x30 12x40 10x50 7x60

Oblique Cable Pulls
15x50 10x72 10x95 10x95

[TheHammer]

1-20-11 Pull

Deads
5x135 3x225 2x315 1x405 1 fail at 495 1x495 6x315

Wide Grip Pulldowns
12x120 10x200 8x220 6x260

[TheHammer]

1-24-11 Push

Squats
8x135 5x225 4x315 5x405 4x315 8x225 *Most reps at 405 since folding myself in half at Gene's gym with 600+

Flat DB Press
10x60 10x70 9x80 8x90

Shoulder Press
10x90 8x140 6x180 5x230

[miked]

Squats
8x135 5x225 4x315 5x405 4x315 8x225 *Most reps at 405 since folding myself in half at Gene's gym with 600+

I remember that. That was awesome.

[Mike Wills]

If 405x5 is your upper limit...why did you try 600????? Lucky thing your leg bones are only about 4" long...or else you might have gotten hurt!

[TheHammer]

i have hit 660 before, but that was years ago, and I was hitting lots of big weights then, heck i had a 450 pound bench and a 1300 pound leg press at the same time. Besides i got the previous weight no prob... what was that like 500 something Dickens?

[TheHammer]

1-25-11

Wide Grip Pullups
8x1 4x4 4x1

Standing Hammer Curls
10x35 10x45 7x55 6x65

Iso Curls
10x20 10x25 10x30 6x35

Core Twists
10x45x3

[miked]

the weight was on reverse bands which was taking about 100-150 off the bottom, as i recall. And, yes, senor Marble did get the previous weight which was over 5 bills. btw, that's where i pulled out; protecting the back and all.

@ Wills, are you training, sir? Won't you be entering the elite masters class this year?

[TheHammer]

I should have stuck with my success, and quit while i was ahead. But some days you just feel like you can lift anything put in front of you you know what i mean?

[Mike Wills]

I haven't done any exercise of any form since the middle of August...which coincidentally is when I started my new job. I waited a long time for this opportunity, and I have to make myself valuable. So, I'm hoping things will level out soon, and I can start getting in shape; but, my goals are going to be dropping 40 pounds, gettting healthy, and then worrying about how far I can throw stuff. July 26 is the date for masters eligibility...but I won't be elite.

[bjketchem]

Glad to see your alive Willsy! Hope the new job is going well!

Marblé , sorry for hijacking your thread...well, kinda sorry.

[TheHammer]

lol, that accent over the e is a nice touch.

[TheHammer]

1-27-11
Pull
Bent Over Barbell Rows
12x135 10x225 5x315 5x315 10x225 20x135

Single Arm DB Rows
12x60 10x70 8x80 10x90

Face Pulls
15x35 10x50 8x65 10x35

Weighted Crunches
10x65 10x65 10x65 7x65

1-31-11
Push

Front Squats
10x135 8x185 6x225 3x275 1x300
*That's right BJ 300 pound front squat

Leg Press
20x180 16x360 10x720

Incline DB Press
15x45 12x55 10x65 10x75

Shoulder Press(Hammer Strength Machine)
10x110 10x140 8x180

Weighted Crunches
15x65 10x65 10x65 6x65

[TheHammer]

2-1-11

Skull Crushers
10x70 10x80 10x90 10x100 10x110

Kickbacks
12x20 10x25 10x30 8x35

V Bar Press
25x50 10x85 8x100 6x115+10x50

[bjketchem]

nice work Marblé!

Go to 0:45... http://www.youtube.com/watch?v=jBYS7ytY-Os&safety_mode=true&persist_safety_mode=1

[TheHammer]

Dang... thought i had you on that one... ok gimme a week or two....

[bjketchem]

one or two weeks!!!
....c'mon Marblé, I give you one or two sessions at the training hall to eclipse that mark...btw, 385 is my PR

and I was much skinnier and fatter than you at that time.

[TheHammer]

lol, i can only push so hard, besides i just raised my new target from 350 to 400 so it might be a week or two. In all seriousness thanks for pushing me... i do better when i have someone egging me on.

2-2-11
Pull
Power Cleans
5x135 1x225 3x185

Shrugs
12x225 10x315 5x405 3x495 2x405 8x315

Face Pulls
12x42 10x57 10x72 8x87

Rear Delt Flyes
12x25 12x35 10x45 10x55

[TheHammer]

Had some high hopes for squats today... sidelined by some sort of stomach bug perhaps monday...

[bjketchem]

happy to oblige Marblé.

[TheHammer]

2-7-11

Shoulder Press(Hammer Strength machine)
15x90 10x180 8x230 6x260 8x180

Side Shoulder Raises
12x20 12x25 10x30 8x35

Front Shoulder Raises
10x25 10x35 8x45 8x55

[TheHammer]

2-8-11

Squats
10x135 8x225 2x315 1x405 1x445 5x225

Incline DB Press
12x40 12x50 10x70 8x90

Dips
12x245 8x290 8x290 8x290

[TheHammer]

2-9-11

Weighted Crunches
15x65 12x72 3x80+4x72 8x65

Forearm Extensions
10x25 8x30 6x30 8x25

Weighted Core Twists
10x35 10x42 10x50 10x57

Barbell Forearm Curls
15x135 10x155 10x155 12x135

[bjketchem]

forearms, really? forearms?
You having a difficult time using a can opener?

[TheHammer]

No, my wife is having a difficult time with free weights. Gotta work with your training partner you know. And i'm mostly using the days in between push and pull workouts as a "stay active" place holder until i can throw.

[miked]

well, stop pickin' em up for her.

is she gonna start throwing? that would be sweet. the family that tosses together . . . .

[TheHammer]

i don't know if i'm supposed to let this slip or not.... but she has been thinking about it, and i have been encouraging her too.... bad thing for her is i'm a terrible coach lol.

[TheHammer]

2-10-11

Power Cleans
5x95 5x115 5x135 3x155 2x195 1x205

Shrugs
12x225 10x315 10x405 5x505 6x405

Face Pulls
12x50 10x65 8x80 5x95+7x50