Hot Shot training journal

[Hot Shot]

I'm back with a new journal that I'll hopefully keep.

The holidays are finally over, so I should start a diet real soon.

split look like this

sunday:chest,back
monday:arms
wednesday:legs
thursday:delts,arms



2/1/03 :SHOULDERS,ARMS


4sets seated dumbbell press 60x10 75x6 85x10 85x8
3sets dumbbell lateral raises 35x12 40x9 35x6(superslow)
3sets bent lateral raises 23x12 23x12 30x6
3sets HS machine curl 70x15 80x12 90x8
3sets pressdown 90x15 105x15 120x9
3sets barbell curl 75x12 95x6 95x6
3sets seated french press 65x20 85x15 105x6

some of these sets includes warm up


weight today:258

[Manveet]

:spam:

[Hot Shot]

lol

[MonStar]

Great to have to back here at WBB man! Looking forward to keeping up with your journal. I cant believe you weigh 258 man, youre friggin' huge!

[Hot Shot]

thanks Monstar but 258 is a little bit high ,I'm not in my greatest shape I should drop to about 235

[NateDogg]

:spam:

[Hot Shot]

3/01/03 REST DAY


did 15min cardio


weight 257lb.

[MonStar]

Good luck getting down to near 235 man. Losing weight is a b*tch thats for sure. I hate it. I would much rather bulk up any day. Thats just me though.

[Hot Shot]

I hear you man and thanks for your input in my journal:)

[Hot Shot]

5/01/03 :CHEST,TRICEPS


good workout in general I was a bit tired but it went ok.


flat dumbbell press 50x12 65x10 105x10 115x6
incline smith press 185x12 225x9 245x5
cable crossover 45x15 60x12
pressdown 90x15 105x12 120x9
seated french press 90x12 90x9 110x5,5


weight 259

I'm starting a diet tomorrow and i'm gonna do cardio more often.

[MonStar]

Awesome chest strength HS! Really impressive man. Flat DBs are intense man. 115s for 6 reps is friggin' nuts. Keep up the hard work man. Whats your flat BB 1RM?

[Hot Shot]

I don't do flat BB anymore but I have done 325lb in the past

[Manveet]

flat dumbbell press 50x12 65x10 105x10 115x6

Great strength with the db's. I've always wanted to switch exclusively to db's from bb, but my dumb gym only has db's that go to 85lbs.

[Hot Shot]

I know it's tough to improve if you can't go heavier


6/01/03 BACK,TRAPS,BIS

rear pulldown 125x12 140x9 155x6
barbell row 135x12 185x9 195x6
HS reverse pulldown machine 140x12 160x9 180x6
barbell shrug 135x15 185x12 235x6
HS machine preacher curl 70x15 80x12 90x8
barbell curl 75x12 95x6


so-so workout was a bit tired but it came okay

weight 258 at the gym

[Hot Shot]

7/01/03 cardio,abs

10min bike 120cal
15min crosstrainer 275cal
20min incline treadmill 230cal

3sets hanging knee raises 10,10,10
3sets decline sit up 12,12,12
3sets crunch machine 15,15,15


diet is right on!

start to feel better already!

[Hot Shot]

8/01/03 CARDIO,LEGS


45min treadmill 545cal burned

standing calf raises 400x15 500x10(2)
lying leg curl 120x12 135x9 150x6
hack squat 225x12 315x9

that's it my legs were fried

diet is good:)

[Hot Shot]

09/01/03 SHOULDERS,ARMS

seated dumbbell press 60x10 75x6 85x10 85x6
dumbbell lateral raises 35x12 35x12 40x6
HS preacher curl 70x15 80x12 90x9
pressdown ????
barbell curl 75x12 95x6 105x6
seated french press 70x15 90x12 100x9

so-so workout was a bit tired


diet is good

[MonStar]

Nice shoulder strength HS, keep up the hard work man. Lateral raises are strong too man.

[Hot Shot]

thanks man!:)

[Hot Shot]

12/01/03 CHEST,BICEPS


smith machine press 140x12 180x6 230x6 270x2 180x12
incline dumbbell press 90x10 100x6
cable crossover 45x15 75x9
barbell curl 95x8 95x6
HS machine curl 70x15 90x8 90x8
hammer curl 50x6 60x4

so-so workout only 4 hours of sleep last night,should be better next time


diet is not so good

tuttut

[MonStar]

Hot Shot: Nice training man! Keep up the hard work. Strength is really looking good. I am wondering though, about your Smith presses. Are you couting the Smith-machine bar as 45 lbs.? Because it doesnt weigh anything. Just curious man. 3 plates per side = 270 lbs. on the Smith, not 315.

[Hot Shot]

thanks man but the bar on the smith machine weight something I don't know if it's 45lb. I'll have to ask someone at the gym,it may be lighter than 45 though.

[MonStar]

You must have a different Smith-machine then HS. Because every gym I have been to the Smith-machine bar was just there to put the plates on. You could toss it up and down the apparatus like nothing.

[Hot Shot]

I'll ask someone at my gym and i'm gonna tell you.
I hope the person will tell me it weigh something:confused:

[MonStar]

LOL, it might HS, who knows. Ill look it up real quick and see if I can find anything about it. Keep up the hard work man. Any strength goals youre trying to make?

[Hot Shot]

I don't really have a goal concerning strengh I just want to keep my muscle mass and lower my bodyfat% I don't train legs heavy and I try to do more higher reps except when I wanna test some strengh like I did today.

[Hot Shot]

14/01/03 LEGS,CARDIO

40min treadmill 483cal
10min bike 96cal

3sets standing calf raises 400x15 500x12 600x10
3sets leg press 8platesX15 12platesX10 16platesX6
2sets stiff legged deadlift 135x12 315x6

that's it legs were fried

diet is good

[Hot Shot]

weigh is 254


MONSTAR:you were right the smith machine is weight less:cry: so it was 270 not 315 but the guy said that some smith machine were weighted as much as 60lb.

[Hot Shot]

15/01/03 BACK,TRAPS,CARDIO


barbell row 135x12 185x9 225x6
HS pulldown 140x12 160x9 180x6
cable row 150x12 180x6 195x6
dumbbell shrug 70x15 85x12 105x6

30min.treadmill 302cal.

good workout


diet is good

[Hot Shot]

16/01/03 SHOULDERS,TRICEPS,CARDIO

seated dumbbell press 60x10 85x10 85x6
dumbbell lateral raises 35x12 40x6 35x9
rear pec deck 110x15 120x12
pushdown 45x20 75x15 105x12 120x9
dip bwx12(shoulder were hurting)
one hand reverse pressdown 40x12


30min treadmill 320cal


diet is good

weight 254

[MonStar]

I thought I was right about the Smith-machine bar. :):)

Its all good though HS 270 is still damn impressive, good job. Nice delt workout man! 85s for DB presses is nuts. Really impressive man, keep up the hard work.

[Hot Shot]

18/01/03 CARDIO

45min treadmill 459cal


diet is good