HammerFit Bodybuilding Fitness

HammerFit Bodybuilding Fitness Losing unwanted bodyfat and keeping it off and gaining lean muscle through the scientific approach o Online and local Training and Nutritional Planning Service

Kayleigh taking platform win at UGA meet. Absolutely amazing photography.
11/21/2025

Kayleigh taking platform win at UGA meet. Absolutely amazing photography.

04/07/2024

Epic Leg Day: I haven't trained with music in my ears in a long time since I train with Lisa and we enjoy our chatter during training. Today before squats I turned on the pods and George Thorogood came on when it was time for the 2nd work set. So Bad to the Bone we went. 315lbs x 20 reps, striped off 2 plates and did another 20 reps. Lisa was panicking and I was nearly in cardiac arrest. Haha not really but sucking wind yes. Superset the squats with SLDL. Then leg press, unilateral then bilateral. Work set was 100 rep drop set. Lisa panicking again. Superset with Goblet squats. Finished off with 50 reps each leg unilateral leg extentions then 100 reps bilateral(rest pause). I puked a little bit of my post protein shake, but great to know that I can still train like a mad man. Thank you Lord!

Yum!
03/17/2024

Yum!

Getting. It. Done.
03/17/2024

Getting. It. Done.

03/16/2024

Delts and Bis. Loved this one. 12 reps each x 4 sets
Superset: Shoulder press machine and Bicep curl machine.
Superset: Curl bar curls and CB upright row
Giant set cable set: side laterals, front raises, upright row and bicep curls
Giant set: DB swings, pull-ups and DB curls

Throwback❤Hammerfitbody❤
12/16/2021

Throwback❤
Hammerfitbody❤

10/11/2021

New addition to the gym. Safety Squat Bar. This bar weighs 47 # and the cushion is so nice for our necks. I find the squat harder. My core and CV system tire before my legs. A fun, new challenge. (lc)

pyramids are deadly🤣
05/11/2020

pyramids are deadly🤣

05/10/2020

Yesterdays traing:
4 Giant Sets

BB Landmines 15 reps each arm then 15 rep squat 3x15 last. 30 reps press 30 reps squat

DB Thrusters. 4x15

Machine close grip pres. 3x15. 1x50

Seaated DB Front Laterals 4x12 each arm

Lying leg raises 4x20

Haven't posted anything in a while so I'll show you what Lisa and I have been doing while she has been off work. This is...
05/06/2020

Haven't posted anything in a while so I'll show you what Lisa and I have been doing while she has been off work. This is a typical training session in our home gym.

These are all giant sets (sets done in succession with no rest between exercises) We do 4 of these with a minute rest between the giant sets.

Yesterday's training - first Lisa did an hour of cardio on the treadmill. Sometimes she uses the bike ride outside for cardio. She is a bonafide warrior beast high on life.

Me: BB Rows heavy for 8 reps x 4 Lisa: inverted BB Rows
DB Cleans 10 reps each arm x 4 total sets
DB Rows up & down rack (starting with med. weight for 8 reps then going up in weight until 5 different weights are used then reverse the order going back down.) this is a total of 40 reps for each arm 4 total sets
Machine Bench Press 12 reps wide grip then 12 reps narrow grip x 3 total sets then a rest pause set of 20 reps wide grip
DB Tricep kickback 12 reps each arm x 3 total sets then a rest pause set of 20 reps each arm
Finish with machine squats 12 reps each set increasing weight each set last set is a rest pause set of 20 reps with the heaviest weight used

Yes, some may say this is crazy training. It's the way we have always trained. At 62 & 64 we still hit it hard. Always will.

07/21/2019

Today was trashing your quads day. Started off with what I call Quad Squats. I built a wood wedge that slopes forward (your toes are on the ground and heels are about 3" elevated) feet close together. Did 4 sets 12/10/8 and then 20 death drop set. Superset those with Bulgarian split squats holding plates each side. Hard to stand after this superset. The next superset was BB DL with Machine Bilateral Press. Same rep scheme 12/10/8 and then 20 for the work set. The Deadlift was cruel after the squats. Our gym is about 100 yards from our back door. That was a long slow walk!

No this did not kill us, but at times it seemed it was close. Do this only if you are very serious about fitness.
07/14/2019

No this did not kill us, but at times it seemed it was close. Do this only if you are very serious about fitness.

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