Hammer's 2001/12 OS Training Log

[TheHammer]

Decided to do a bodybuilding split for 8 weeks, (in an effort to shock my body into putting on more mass) and then the pre-season switch to power/olympic lifting in January. I will be doing drills once a week until the weather prevents me. And lots of stretching everyday, might even slip some cardio in twice a week.

11-28-11 Chest And Tri's
Flat Bench 12x135 10x185 6x225 3x245 12x135
Incline DB Press 10x50 8x60 6x70 4x80
Incline DB Flyes 10x35 8x40 6x45 5x50

Skull Crushers 12x60 10x80 6x90 4x100 10x60
Tri Rope Press 12x35 9x42 6x50 6x57
Tri V Bar Press 12x42 12x50 12x57 8x65 8x72

I was whipped after this, after 3 weeks off at the end of the season, and almost a year of non-existent pressing i'm sure i will be sore tomorrow.

[TheHammer]

11/29/11 Core and Cardio
Hypers 12xBW 10x25 8x35 6x45 6xBW
Standing Cable Cruch 20x35 15x50 12x65 8x80
Oblique Cable Pulls 12x65 10x80 10x95 10x110

20 minutes on Elliptical (.5 miles) wow that sucks!

[TheHammer]

11/30/11 Back and Bi's
Reverse Grip Bent Over Barbell Rows 15x135 10x225 8x315 3x405 15x135
Wide Grip Pull Downs 13x60 8x80 6x90 6x80 10x60
Single Arm Dumbell Rows 10x60 10x70 10x80 10x90
Standing Concentration Curls 10x25 8x30 4x35 6x25+4x20
Iso Curls 10x15 7x20 5x25 10x15+6x10
Standing Hammer Curls 10x25 8x30 7x35 6x40

[TheHammer]

12/1/11 Shoulders and Legs

Barbell Shrugs 15x135 12x225 10x315 8x405 8x315 10x225 15x135

Hack Squats 15x180 12x360 10x540 8x720 6x810

Rear Delt Flyes 15x25 12x30 10x35 8x40

Front Shoulder Raises 15x20 12x25 10x30 8x35

[grgreer]

You know, Dave, When I first saw you, I thought "bodybuilder".

[TheHammer]

lol, you should see my little brother.

[miked]

You know, Dave, When I first saw you, I thought "bodybuilder".

funny. cuz the first thing i thought the first time i saw Marble was . . . . ( so many wise a$$ options) . . . missing link.

[TheHammer]

lol just realized i mis-titled this thread oh well
12/5/11
Decline Bench Press 15x95 12x135 10x185 8x225 3x255 5x225
Low Cable Flyes 10x45 8x50 6x55 5x60 17x30
Incline Dumbell Press 12x40 10x50 8x60 8x70
Dips 8xBW 7xBW 6x2xBW 7x185
Single Arm Tri Extension 12x15 10x20 8x25 8x30 25x10
V-Bar Tri Press 20x40 15x60 8x85 8x100 22x40

You know you have had a good workout when you think there is a good possibility you might actually die

[TheHammer]

12/12/11
Deadlifts 8x135 5x225 3x315 2x405 1x495 Fail@500 1x405 5x315
Iso Lat Rows 15x90 12x180 10x230 8x280 15x90
Face Pulls 15x35 15x42 12x50 8x57
Standing Concentration Curls 10x20x4

After my failed attempt at 500 my left shoulder was talking to me, and after the first set of concentration curls my right biceps tendon (elbow) was not happy, so i decided to go ahead and quit while i was ahead.... tomorrow core and cardio.

[kiltedhitman.4]

I would like to be part of the conversation between you and your shoulder!! I know what those talks are like!!

[TheHammer]

12/13/11
Oblique Cable Pulls 20x65 15x80 12x95 12x110
Standing Cable Crunches 20x50 15x65 12x80 12x95
Roman Chair Leg Raises 4 sets 12 reps
21 minutes on Elliptical (.5 miles)

only second cardio day and i didn't feel like I was going to die at the end of it.

[TheHammer]

12/14/11
Bench 15x95 12x135 8x225 2x275 8x225 12x135
Incline DB 10x50 10x60 8x70 8x80 4x85 9x65
Cable Flyes 10x50 8x60 5x70 15x40
Skull Crushers 20x40 15x60 7x80 7x90 20x40
Tri Rope Press 12x35 10x42 7x50 6x57+6x35
Tri Vbar Press 12x50 10x60 9x70 5x85+3x60+10x40

12/15/11
Front Shoulder Raises 20x25 15x35 12x45 10x55 6x60 12x30
Side Shoulder Raises 12x20 10x25 10x30 10x35 12x15
Seated DB Shoulder Press 12x25 12x30 10x40 8x50

20 minutes on Elliptical (.5 miles)

[TheHammer]

12/19/11
Squats 10x135 10x225 5x315 3x405 1x455 3x405 6x315 10x225 10x135
Leg Press 15x260 12x440 5x620 3x800

Wow after writing it down it doesn't look like much, but boy are my legs fried.

[TheHammer]

12/20/11
Incline Bench 15x95 12x135 8x185 2x225 2x245 4x225 17x135

Incline DB Flyes 12x30 10x40 8x50 6x60 12x30

Iso Lat Decline Press (Hammer Strength) 15x90 12x180 8x270 4x360 20x90

DB Tri Kickbacks 20x20 15x25 10x30 10x35 8x40+12x20

Overhead Rope Press 15x30 8x42.5 8x50 7x57.5 10x35

Tri V Bar Press 16x50 10x70 8x85 6x100 3x115 12x50

Went from 2 scoops to 2.5 scoops of Jack3d pre-workout. Really feel like i put everything I had into today's workout. Planning on using the next 6 days for stretching and maybe some outdoor cardio, so I can hit the gym well rested and ready to go for my last 4 weeks of my bodybuilding split before going back to more dynamic lifts and drills starting in February.

[TheHammer]

12/27/11
Deadlifts 10x135 8x225 5x315 1x405 1x495 2Fails@500 3x405 10x315

Facepulls 15x35 12x50 10x57 10x57 12x50

Widegrip Pulldowns 15x60 12x70 10x80 8x80

Standing EZ curls 10x40 10x50 10x60 10x40

Standing Hammer Curls 10x20 10x25 10x30 10x35

Standing Cable Curls 12x15 10x20 10x25 10x30

Left shoulder was talking after deads so i took it easy on the rest of the back stuff, and right elbow was screaming the entire bicep workout... tendonitis is pain in the @$$

[TheHammer]

12/29/11
EZ Bar Skull Crushers 15x60 12x80 10x90 8x100 7x110 15x60
Tri Rope Press 15x35 12x42 10x50 8x57+10x30
Tri VBar Press 15x60 12x70 8x85 6x100+15x50

Bench Press 18x95 15x135 8x185 3x225 6x205 6x185 14x135
Inc DB Press 12x50 8x60 6x65 6x70 12x40
Inc DB Flyes 10x30 8x35 8x40 6x45

[chirolifter]

Nice squats bro...

[TheHammer]

Thanks Gene, if you liked those....
1/2/12
Squats
12x135 10x225 8x315 5x405 5x405 8x315 10x225 12x135
I'm going to try to keep the weight lower like this and get up to the point where i'm hitting 10 at 405 and then start increasing the weight again. Quads were pumped after all that. Gym wasn't too bad. Power was out when i got there so it was only the regulars... and only about 6 or 7 of us. It was nice, kinda dark and only the sounds of metal on metal. For some reason last week they took out a squat rack and replaced it with a power rack. So today there were 4 of us doing squats... one on each power rack, one on the squat rack, and one on the smith machine.

[TheHammer]

1/3/12
Core & Cardio
Lower Ab Leg Extensions 30 30 20 20
Oblique Cable Pulls 20x50 15x65 12x80 10x95 10x110
Standing Cable Crunches 20x50 15x65 12x80 10x95

20 minutes on the elliptical (2.25 miles).... yeah so apparently the cardio equipment i was using before wasn't calibrated correctly so who knows what units the distance was in... at any rate i feel much better about doing cardio now...

[chirolifter]

I hit my 550x1, im done.. On to lighter weights and moving it FAST!! Ive been hitting the cardio now since Nov. Down to 289 from 313. I feel great... Sleeping so much better!! Lot more energy too.. I was fat at 313, little leaner now at 289.. No sense carrying all that weight if its fat!!
Keep at it bro..

[TheHammer]

I have 3 more weeks of these workouts, and then on to developing explosivity, yeah... kind of feel like i need to do the cardio so i don't become a fat 250... would like to be 250 with 14 to 16 % bodyfat

[miked]

so, you don't want to be a "Wills 250"?

[miked]

Gene, does this mean you won't be snoring at Loon this year????

[TheHammer]

Wills is my hero , btw i heard some talk from fabanich that there might be some people going up to Ak to throw sometime this year... any truth to that?

[chirolifter]

Mike, snoring has decreased to a low roar!!

[miked]

Wills is one of my heroes, too.

Looks like a group of MASA regulars will be invading the land of the Palins at the end of June. haha

Gene, that's good to hear, brother. Not just cuz my sleep, but for your health and longevity.

[miked]

btw, if anyone would like to discuss any other random topic in the midst of Dave's training log, feel free.

[TheHammer]

I haven't been slacking off.... just away from the pc for a bit. Mike, Dev and I were contemplating heading out to the land of the Palins as well. It would be sweet to sync those trips up.

1/4/12
Incline Bench 15x95 12x135 10x185 3xx25 3x225 3x225 8x185 10x135
Incline DB Flyes 12x35 10x45 8x55 6x65
Cable Crossovers 15x50 12x70 10x80 8x100
Tri Kickbacks 2025 12x30 10x35 10x40
Overhead DB Press 12x70 10x80 6x90 10x70
Skull Crushers 12x70 9x80 8x90 12x50

1/6/12
Bent Over Reverse Grip Barbell Rows 20x135 12x225 8x315 5x315 8x225 18x135
Face Pulls 15x50 10x57 10x65 8x72 12x50 12x50
Lat Press 20x50 12x70 10x85 3x100+8x60
Bi workout was pretty sad still having pain in my right arm whenever i try to curl
EZ Bar Curls 20x20 15x40 12x50 5x60
Hammer Curls12x20(L)/12x5(R) 10x25(L)/10x10(R) 8x30(L)/5x5(R)

1/9/12
Front Squats 10x95 8x135 8x225 3x275 1x315
Rear Squats 5x315 5x315 5x315 5x315
Leg Press 10x360 10x540 4x720 7x810 10x360
Calf Raises 20x360

[TheHammer]

1/10/12
Core & Cardio
Standing Cable Crunch 20x50 15x65 15x80 10x95
Oblique Cable Pull 20x65 20x80 18x95 20x115
Roman Char Leg Lifts 20xBW 15x20 12x30 10x40

20 minutes on elliptical 2.40 miles

[TheHammer]

1/11/12
Bench 135x12 185x10 225x8 275x4 315x1 315x1 225x8 135x15
Incline DB Press 12x45 10x55 10x65 10x75 9x85 12x50
Tri Rope Press 15x40 12x50 10x60 6x70 4x85+6x40
Tri VBar Press 12x70 10x85 5x95 8x85 25x50