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Hot Shot
04-08-2002, 06:03 PM
Split:

MONDAY:BACK,ABS,CARDIO
TUESDAY:CHEST,DELTS
WEDNESDAY:CARDIO
THURSDAY:ARMS,TRAPS
FRIDAY:LEGS,CARDIO

DIET:

M1:oats/eggs/turkey breast
M2:chicken breast/brown rice
M3:tuna/mixed beans/1tbs light mayo
M4:beef/potato/veggies
M5:2tbs natty peanut butter/300g fat free yogurt

post workout:2scoop of whey protein with juice

Hot Shot
04-23-2002, 01:22 PM
monday april22nd

BACK,ABS

3sets front pulldown 12x135 8x165 5x180
3sets barbell row 10x135 9x165 6x185
3sets close grip pulldown machine 12x140 9x180 6x230
3sets cable pullover(don't remember)

2sets hanging leg raises 2x12
2sets lying crunch machine 15x70 12x80

NO CARDIO TODAY

MonStar
04-23-2002, 01:26 PM
3sets barbell row 10x135 9x165 6x185
3sets close grip pulldown machine 12x140 9x180 6x230

Nice strength man. Like your new routine its looking pretty solid. Good luck with it. What are your goals right now? CG pulldown strength really looks good, same with BB row strength. :D:D

MS

Hot Shot
04-23-2002, 01:27 PM
tuesday,april23rd

CHEST,DELTS

3sets incline dumbell press 12x70 9x90 6x100
3sets smith machine bench press 12x135 9x185 6x225
3sets pec deck flye 12x160 9x180 6x200

3sets dumbbell lateral raises 12x30 9x35 5x40
3sets machine shoulder press 12x90 9x110 6x130
3sets reverse pec deck flye 15x100 12x110 9x120

good session overall

MonStar
04-23-2002, 01:29 PM
3sets incline dumbell press 12x70 9x90 6x100

Nice strength here too Hot Shot. How high is the incline that youre doing set on? :):)

MS

Hot Shot
04-23-2002, 01:29 PM
thanks Monstar, I've always been stronger on close grip but my regular front pulldown sucks big time.

MonStar
04-23-2002, 01:30 PM
Same here man, not too big of a deal.

MS

Hot Shot
04-23-2002, 01:30 PM
about 15 to 20 degree,the lowest pin on the bench

MonStar
04-23-2002, 01:37 PM
Oh okay not too high then, just making sure that your not isolating your upper pecs too much. Hehe. :rolleyes::rolleyes:

MS

ericg
04-23-2002, 02:29 PM
Nice strength man.

You have any particular goals in mind?

Hot Shot
04-23-2002, 08:52 PM
lean out a bit and gain strengh

MonStar
04-23-2002, 09:14 PM
Hot Shot-
Same as mine exactly bro - what is your diet going to be like? What about a fat-burner are you taking one? I am doing a kind of isocaloric diet, you can check it out in my journal if you like. :):)

MS

Hot Shot
04-24-2002, 05:28 AM
I don't take a fat burner but I consider using one. As far as my diet I eat the same thing every day see my first post on this thread.

By the way I check your journal all the time:)

ericg
04-24-2002, 08:53 AM
Originally posted by Hot Shot I don't take a fat burner but I consider using one. As far as my diet I eat the same thing every day see my first post on this thread.

By the way I check your journal all the time:)

Same here man, keeps things simple that way.

SO waht are your stats? Weight, height?

Hot Shot
04-24-2002, 04:35 PM
I'm 6'1'' 215lb bodyfat at around 15%

Hot Shot
04-24-2002, 04:38 PM
wed april24th

CARDIO

15min.stairmaster 258cal
10min. bike 119cal
10min.crosstrainer 200cal

great cardio session

Hot Shot
04-25-2002, 08:52 AM
thur,april25th

a.m CARDIO

15min.crosstrainer 298 cal
15min.treadmill 192cal
10min.bike 110cal

great cardio session.I'm gonna try to do 3hours of cardio weekly

TRICEPS,BICEPS,TRAPS tonight

Hot Shot
04-25-2002, 05:17 PM
BICEPS,TRICEPS

3sets olympic barbell curl 12x75 9x85 6x95
3sets close grip bench press 12x135 9x165 9x185
3sets machine preacher curl 12x70 9x80 6x90
3sets overhead extension 12x65 9x80 6x90
3sets alternate hammer curl 12x30 9x35 6x40
3sets skullcrusher 12x70 9x70 6x70
SUPERSET
3sets v-bar pressdown 12x120 8x120 6x120

AWESOME ARM DAY I decided to increase the volume of my training because I didn't liked the results when I was doing lower volume so my new rep sheme is now

first set: 12reps not to failure
2nd set: 9reps near failure
3rd set: 6reps to failure

Hot Shot
04-27-2002, 12:13 PM
april 27th saturday

CARDIO,LEGS

15min.crosstrainer 299cal

3sets atlantis hack squat 15x135 12x225 9x315
2sets unilateral leg press 12x225 10x225
1set superslow squat(10second down,5sec.bottom,5sec.up)
6x135
1set unilateral leg extension 15x90
2sets lying leg curl 12x120 6x135
2sets standing calf raises 15x500 9x600
2sets calf sled 15x4plates 12x6plates

so-so leg workout

slept 5 hours last nighttuttut

Hot Shot
04-28-2002, 11:39 AM
april28th

BACK,CARDIO

3sets front pulldown 150x12 165x8 180x6
3sets barbell row 135x12 170x9 190x5
3sets close grip pulldown machine 160x12 200x9 250x5
3sets cable pullover 90x15 110x12 130x9

15min.stairmaster 262 cal
10min.bike 123cal

great back workout,my barbell row and close grip pulldown have both increase

around 8 hrs of sleep last night

Hot Shot
04-30-2002, 01:18 PM
april30th

DELTS,CHEST

3sets dumbbell lateral raises 30x12 35x9 40x6
3sets seated dumbbell press 60x12 70x9 80x6
3sets chest support rear dumbbell raises 15x15 25x9 30x6

3sets decline barbell press 135x12 185x9 225x3:mad:
3sets cable crossover 40x15 50x12 70x6
2sets incline atlantis chest press machine 205x12 225x8

good workout, thought I could do 6 reps with 225 on the decline bench but shoulders were really fried so...

6hrs of sleep last night
tuttut

Hot Shot
05-01-2002, 05:26 PM
may 1st wednesday

CARDIO,ABS

15min.stairmaster 278 cal
15min. crosstrainer 296 cal

2sets hanging leg raises 12,12
2sets decline sit ups 12,12
2sets machine crunch 15x200 15x200

great cardio session felt in great cardio shape

Hot Shot
05-02-2002, 08:40 PM
thur,may2nd

ARMS

3sets barbell curl 70x12 85x9 6x100
3sets close grip bench press 135x12 185x9 225x4
3sets alternate dumbbell curl 35x12 40x9 55x4
3sets overhead dumbbell extension 70x12 80x9 95x6
3sets rope hammer curl 90x12 110x9 140x6
3sets lying dumbbell extension 30x12 35x6 30x8
SUPERSET
3sets rope pressdown 80x12 80x8 80x6

great arm workout