16 DAYS OUT OLYMPIA 2025 - Martin "The Martian" Fitzwater

What is up, Martians! We’re back on legs—HAMSTRINGS today—at Texas Iron Republic, 16 days out from the 2025 Mr. Olympia. It’s our last hamstring day together in Texas before we head to Vegas, so Brett and I pushed it hard and kept the session exactly how we’ve been running it all prep: same machines, same targets, beat the logbook and keep it clean.

Today’s flow
▪️Adductors to prime hips/groin (Hammer Strength—why it’s my #2 behind Prime and how foot angle changes what you hit)
▪️Single-leg standing curl (Icarian) — unilateral sequencing so each side gets the same effort
▪️Lying leg curl (Cybex) — why Brett uses partials and why I avoid them (old hamstring fiber tweak)
▪️Seated curl (Flex “Ham Tractor”) — heavy squeeze work + partner-assisted reps and controlled negatives
▪️Nautilus Explode leg press — ham/glute emphasis (knee over ankle, hips “scooped” under) + a nasty pump set
▪️Arsenal Good Morning — hinge for glutes without cooking the low back

🕓 Timestamps
00:00 Intro & catch-up (watch sessions on Hosstile + Brett’s channels)
01:06 Last hamstring day in Texas before Vegas
02:01 Session plan: adductors → isolation → curls (why we don’t change machines late in prep)
03:02 16 days out update, scheduling, and brain-on-E
05:24 “There’s no tomorrow” + Hostile hats/tanks shout
07:06 Why this Hammer adductor ranks just behind Prime
08:52 Foot angle tweaks to target back vs front adductors
10:31 Warm-up logic: feel, 30% jump, then dial working weight
16:50 Single-leg standing curl (Icarian) — setup & cues
18:46 Yoga block height hack; think “preacher curl” for hams
21:43 Unilateral sequencing so both sides get equal effort
26:00 The sound of old plates & real gym atmosphere
28:50 Olympia shirts: pre-orders + meet-and-greet pickup option
31:07 Lying leg curl (Cybex) — pad setup for bigger ROM
32:10 Why I skip hamstring partials (injury history vs benefits)
40:09 Seated curl (Flex Ham Tractor) — heavy squeeze work
41:48 Barefoot/flat training: ground feel & machine orientation
42:31 Partner-assisted reps; spot from the ankle, not the stack
48:03 Eccentric-only finishers after concentric failure
49:36 Butcher Bomb demo & why we use it pre-press/hinge
50:58 Nautilus Explode leg press — ham/glute emphasis setup


52:03 Foot placement/knee over ankle for hip-dominant press
57:38 “Pump set” protocol (Metroflex style: big weight, absurd reps)
1:04:06 Arsenal Good Morning hinge — glutes without low back
1:07:04 Different foot positions for different bodies/goals
1:10:01 Iron sharpens iron: why partners level you up
1:11:23 Outro: 16 days out recap, lessons, gratitude & what’s next