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Hot Shot
07-13-2004, 05:06 PM
tuesday,july 12th

It's been a while since I posted here so i deicided to start a training journal

My goal is to get down at 230-235 while keeping the most strengh and muscle mass possible.Right now I'm about 250lb.and bodyfat is about 17%
Here is my routine

day1:chest,triceps
day2:back,traps,biceps
day3:off
day4:legs
day5:shoulders,a bit of arm work
6and7 are rest days

I do cardio whenever possible on rest days and sometimes after weight training



LEGS

Lying leg curl 120x12 135x10 150x8

Squats 135x10 225x8 315x6

Front squats 135x12 225x6

HS unilateral leg ext. 45x12 (three times)

Standing calf raises 400x15 500x15 600x12


diet is good

ryuage
07-13-2004, 05:21 PM
good luck with your cutting goals

Hot Shot
07-13-2004, 09:42 PM
thanks man! I appreciate it.

Hot Shot
07-14-2004, 12:43 PM
wednesday,july13th

Shoulders,arms

Seated dumbbell press 50x12 75x6 95x8 105x5

lateral raises 25lb superset with barbell front raises 40lb. 3sets of 8 each

reverse pec deck 135x12 150x12 165x10

preacher dumbbell curl 30x12 40x8 45x6 45x6

cable machine curl 45x12 60x10 60x8

pressdown 120x15 160x12 200x8 140x12

one arm dumbbell ext. 30x10 35x10 30x10

good workout in general

diet has been good so far

will try to do cardio tomorrow

Hot Shot
07-17-2004, 01:35 PM
saturday,july17th

Chest,Triceps


incline barbell press 135x12 205x6 265x5 315x(miss)3 forced reps

flat dumbbell press 100x10 125x5 90x10

incline cable flye 40x12 30x12

seated french press 65x12 85x10 105x6

machine dip 150x10 150x10 100x15

v-bar pressdown 150x12 200x4(was burn out)

did 30 minutes of cardio after(power walking and jogging)

overall good workout but i was a bit disapointed to miss 315 on the incline,I'll try it in a couple of weeks

diet is good

weight around 248

Hot Shot
07-19-2004, 11:23 AM
sunday,july18th

Back,Traps,Biceps


Chin up 3sets of 6(bodyweight) some were spotted

Barbell row 185x10 225x8 245x6

rear pulldown 135x10(3time)

dumbbell shrug 85x12 160x6 105x12

seated dumbbell curl 40x8 45x8 60x5

preacher close grip curl 65x12 85x8 95x6


good workout in general

diet is a bit low in calories

weight is 246

Hot Shot
07-21-2004, 03:32 PM
wednesday,july21st

Shoulders,Triceps

seated dumbbell press 50x12 75x6 100x6 100x5+1forced reps

dumbbell lateral 35x12 40x8 45x6

incline bench bent lateral 23x10(3time)

rope pressdown 100x12 120x12 140x10 150x8

seated french press 65x12 85x10 105x7

diet is good so far

weight around 245


did Legs yesterday,but it was not that great