Susan and I just completed our third round of The Master’s Hammer and Chisel so I thought it was time to share my completed Hammer & Chisel workout sheets. After 3 rounds our weight selection is pretty well dialed in so this may help you determine what range of weights you need for the program.
We’ve done 3 rounds using two different schedules:
- Round 1 (January 4, 2016 through February 28, 2016): Our original round followed the straight schedule as provided by the program. 8 weeks, and we followed the color coded container nutrition plan religiously. No wonder that we both lost 8 lbs on this round and our before and after pictures really show a difference!
- Round 2 (February 29, 2016 through May 6, 2016): This round used the Hammer and Chisel / Insanity Max:30 Hybrid schedule. If you’ve read my post on this hybrid you’ll see that I kept all of the strength training workouts and replaced the cardio routines with Insanity Max:30.
- Round 3 (September 6, 2016 through October 30, 2016): Once again we generally followed the straight schedule but substituted some outside routines for variety. We also rearranged the days and optional workouts occasionally to accommodate more of our favorite workouts.
Notes on My Workout Sheets
As you scan the sheets here is a key to some of my shorthand notes:
- I use “x1” or “x2” to clearly record when I use one or two dumbbells for moves where the cast is typically using the opposite. This might be for a move like Sumo Squats or Lat Pullovers.
- Up Arrows are my sign to go up to a heavier weight next time.
- Down Arrows are my sign that the weight I chose was too heavy and to reduce weight next time.
- I use both my 19″ high bench and an 11″ high milk crate for all the step up, step down, and foot on the bench moves. I record “bench” or milk crate” when I differ from the cast.
- I started doing “Jump Pulls” to supplement the pull-ups and chin-ups in a Workout like Max Hammer Strength (a whole minute of pull-ups is insane!). Jump Pulls are a move Shaun T uses in Asylum Volume 1 where you continuously jump up to the bar while simultaneously pulling yourself up. Typically in 60 seconds I will do as many regular pull-ups as I can do and then finish the minute with Jump Pulls. These are denoted with “JP”.
- At the end of several workouts we add sets of Bicep and Tricep moves, and they are recorded at the bottom of the sheets (Max Hammer Strength, Total Body Hammer, and Iso Strength Chisel).
I hope this helps you with your own weight selection, if you have any questions or comments be sure to leave them below and I will respond shortly.