Hot Shot training log

[Hot Shot]

SPLIT:

m:chest,biceps
t:cardio
w:legs
th:back,traps,abs
f:shoulder,triceps
s:cardio
sun:rest

stats:6'1'' 231lb bodyfat around 15%

[Hot Shot]

27/12/01

back,traps

3sets pull up 8-6-6(ASSISSTED)
3sets barbell row 135x10 185x6 185x5
3sets close grip pulldown 180x8 230x6 140x12(superslow set)
2sets machine row 165x8 165x8
2sets machine shrug 2platesx12x2

so-so workout

[Hot Shot]

28/12/01

shoulders,tris

3sets dumbbell lateral 35x10 40x6 35 x8
2sets seated dumbbell press 75x8 75x6
2sets barbell upwright row 95x10 110x6

2sets overhead dumbbell ext 70x10 85x8(elbow were hurting)
2sets one arm dumbbell ext 35x8 35x8
2sets rope kickback 10x12 10x12

good workout

[Hot Shot]

29/12/01

rest day

[Hot Shot]

30/12/01

legs,cardio

15minutes bike(warm up)165cal

3sets leg extension 105x15 165 x12 225x10
3sets lying leg curl 100x12 110x10 110x8
3sets leg press 410x15 500x12 590x10
2sets hack squat 230x12 320x8
3sets standing calf raises 340x15 440x12 540x10

15minutes stairmaster 198 cal
15minutes incline walking 145cal

good workout

[Hot Shot]

31/12/01

chest,biceps

4sets incline dumbbell press 50x12 65x6 105x7 90x8
3sets decline barbell press 135x10 185x6 225x4
2sets cable crossover 40x15 40 x12
2sets close grip ez curl 70x10 100x8
2sets incline dumbbell curl 40x6 40x6
1set hammer curl 45x6

great workout

[Hot Shot]

1/1/02

rest day and happy new year

[Hot Shot]

2/1/02 and 3/1/02

rest days

[Hot Shot]

4/1/02

rest day,too tired to train

[Hot Shot]

5/1/02

delts,triceps

3sets dumbbell lateral raises 35x10 40x6 35x8
2sets seated dumbbell press 80x7 75x7
1set barbell upwright row 100x10
1set cable lateral raises 10x15
2sets seated french press 70x12 80x8
2sets skullcrusher 70x12 80x10
2sets cable kickback 20x12 30x8

good workout but elbow hurts a lot when training triceps

[Hot Shot]

6/1/02

rest day

[Hot Shot]

7/1/02

cardio,chest,biceps

15min. stairmaster 194cal
15min. bike 165 cal
15min treadmill 122cal

2sets pec deck flye 180x12 220x8
3sets dips bwx12 bwx12 45x8
2sets close grip ez curl 80x10 110x6
2sets incline dumbbell curl 45x6 35x8
1set hammer curl 50x6(cheated a bit here)

good workout considering that i've done 45min. of cardio before
my workout.

[Hot Shot]

8/1/02

cardio

15min.stairmaster 226cal
15min.bike 170cal
12min treadmill 122cal

damn I hate cardio but overall good workout but need to be in better cardio shape

[Hot Shot]

9/01/02

cardio,legs

15min. bike 169cal
15min. treadmill 180cal

3sets standing calf raises 360x15 460x12 560x6
3sets hack squat 180x12 230x12 280x8
2sets leg press 450x12 540x10
2sets unilateral leg ext. 60x15 90x12
2sets lying leg curl 100x12 110x8

sh*tty workout I might cut back on cardio
I'm gonna start push/pull/legs split next monday

[Hot Shot]

weight this morning:227lb

goal is to be 200-205 ripped

[Hot Shot]

10/1/02

back,traps,abs,cardio

2sets pull ups bwx3 (assisted)60x6 80x8
3sets barbell row 135x10 190x6 160x8
2sets deadlift 225x8 275x4(not to failure)
2sets t-bar row 1p+35x10 1p+35+25x6
2sets dumbbell shrug 70x12 80x8
2sets hanging leg raises 12 10
2sets decline sit up 12 12
1set machine crunch entire stackx15

15min stairmaster 220cal
10min. bike 105cal

so so workout I've done deadlift for the first time since about a year and I was very very dissapoint. my grip is just plain weak so I'm going to have to work on deads

[Hot Shot]

diet

M1:half a cup of oatmeal mixed with special k cereal and skim milk
2whole wheat toasts with 2 slices of fat free cheese

M2:1yogurt,piece of fruit,10almonds

M3:2 chicken breast with pasta

M4(postworkout)2scoops of whey with skim milk and a banana

M5:steak or fish or seafood with salad and veggies

M6:1yogurt,half a cup of cottage cheese,2teaspoons of flaxseed oil

[Hot Shot]

11/1/02

delts,triceps

3sets lateral dumbbell raises 35x10 40x7 35x8
2sets seated dumbbell press 80x8 65x12
2sets cable lateral raises 10x20 20x10
3sets skullcrusher 70x12 80x10 90x6
2sets one arm ext. 30x8 35x6
2sets rope pressdown 100x10 80x10

great workout

diet:good

[Hot Shot]

12/01/02

rest day

[Hot Shot]

13/01/02

chest,biceps

4sets bench press 135x12 185x6 225x6 235x3
2sets incline dumbbell press 100x6 90x6
2sets pec deck flye 180x10 220x7
2sets ez close grip curl 90x8 120x3
2sets incline dumbbell curl 45x7 35x8
1set hammer curl 50x6

good workout but bench felt weak. it's been quite a while since I've done them

diet:good

I'm gonna stay on this program since I see good gain from it

[Hot Shot]

new split

sunday:chest,biceps
monday:legs
tuesday:cardio
wednesday:back,traps,abs
thrusday:shoulders,triceps
friday:cardio
saturday:rest

I want to be fresh by saturday cause I'm wrestling on this day
and tuesday's cardio is a wrestling practice.

[Hot Shot]

14/1/02

rest day

[Hot Shot]

15/01/02

legs,cardio

4sets squat 135x10 185x6 225x6 275x1 315x2(not to failure)
3sets leg press 8px15 10px12 12px8
2sets leg extension 165x12 210x10
3sets standing calf raises 380x15 480x12 580x10

15min.stairmaster 233cal.
10min.bike 111cal.

good workout. squat went well considering that I haven't done them in a while too.

[Hot Shot]

16/01/02

back,traps,abs

3sets pull up(assissted)80x8 70x6 60x5(I'm weak at them)
3sets barbell row 135x10 195x5 165x8
2sets close grip pulldown machine 160x10 230x6
2sets one arm machine row 165x8 165x6
1set dumbbell shrug 80x12
2sets leg raises 2x12
2sets decline sit up 2x12
1set machine crunchx15

so-so workout I really need to bring my pull ups.Felt tired

nap this afternoon and cardio tonight

[Hot Shot]

16/01/02

cardio,neck

15min. bike 175cal.
15min treadmill 214cal
10min. stairmaster 160 cal.

4sets neck extension machine 25x20 50x12 50x12 60x10
3sets plate neck flexion 25x15 25x12 25x12

Finally I'm starting to be in good cardio shape

Diet:good

[Hot Shot]

17/01/02

delts,triceps

3sets dumbbell lateral raises 40x8 40x6 35x8
2sets seated dumbbell press 80x8 70x10
2sets cable lateral raises 20x15 30x8
3sets skullcrusher 70x12 90x8 90x6(elbow and wrist hurts here)
2sets one arm extension 35x8 40x6
2sets dips (bw)x15 (+45)x10

good workout.I might drop skullcrusher cause of elbow and wrist pain

diet:good

[Hot Shot]

18/01/02

cardio

15min. bike 170cal.
15min treadmill 231cal
5min bike 70cal


good workout

diet is good

[Hot Shot]

19/01/02

wrestling practice

[Hot Shot]

20/01/02

rest day

diet good

[Hot Shot]

21/01/02

legs,cardio

5sets squat 135x10 185x6 225x6 275x1 315x3
3sets leg press 8px15 10px12 12px8
2sets unilateral leg extension 75x15 90x10
2sets lying leg curl 100x12 110x10
3sets standing calf raises 400x15 500x12 600x10

10min.bike 140 cal
12min.treadmill 210cal

good workout

diet good but a bit high in carbs

[Hot Shot]

22/01/02

delts,triceps,cardio

3sets dumbbell lateral raises 40x8 35x10 30x12
3sets seated dumbbell press 80x8 70x10 60x10+2 f. reps
2sets cable lateral 30x8 20x12
3sets v-bar pressdown 200x8 160x12 160x12
2sets one arm extension 30x10 35x8
3sets machine extension 130x10 130x8 100x12

15min.stairmaster 223cal
10min crosstrainer 188cal

great workout I'm going to try to do 3sets for the majority of exercise and have a rep sheme(sp?) of 8/10/12
by decreasing weight after each set also I will add cardio after every workout because I have a match february16th

split

monday-legs,cardio
tuesday-delts,triceps,cardio
wednesday-cardio,neck
thursday-back,biceps,cardio
friday-chest,abs,cardio
saturday-wrestling practice
sunday-rest:)


Any input would be appreciate.

[Hot Shot]

23/01/02

back,biceps

all I can say is crappy workout and diet was to much in a hurry to do cardio so tomorrow 45 min.cardio+neck work

[Hot Shot]

24/01/02

cardio

15min.stairmaster 248cal (1on 1off) intense
15min.treadmill 229cal
15min.bike 158cal

good cardio workout

diet is good

[Hot Shot]

25/01/02

weight 224lb this morning:cool:
20 more or so to lose

[Hot Shot]

25/01/02

chest,cardio

4sets incline dumbbell press 50x12 65x6 105x6 90x8
2sets hammer strengh decline press 180x12 230x8
triple drop pec deck 200x9 150x8 100x8

15min.stairmaster 261cal
15min.treadmill214cal.

good workout

diet is good

forgot to do abstuttut

wrestling tommorow:D

[Hot Shot]

wrestling practice today 2hours:cool:

[Hot Shot]

27/01/02

it was supposed to be a rest day but I went to the gym

cardio,abs

15min.bike 181cal
15min.treadmill 264cal
5min. punching bag

2sets hanging leg raises 12,12
2sets decline sit up 12,12
2sets machine crunch 200x12 200x12

diet: perfect

I'm starting to see good results so far

[Hot Shot]

28/01/02

back,traps,biceps,forearms

3sets chin up 6,4,4
3sets barbell row 135x10 185x6 165x8
3sets partial deads 225x8 315x6 405x1
2sets t-bar row 2px10 2p+25x6
1set dumbbell shrug 90x12
2sets barbell curl 80x8 95x6
1set incline dumbbell curl 40x6
1set machine preacher curl 70x12
forearms work 6sets

great workout partial deads felt good,grip is getting stronger

diet:bit high in carbs

I have the feeling that I'M gonna be sore tommorow

[Hot Shot]

29/01/02

cardio

15min. bike 183cal
15min. treadmill 260cal
10min. crosstrainer 190cal

good cardio session

diet:good

[Hot Shot]

30/01/02

delts,chest,triceps

3sets dumbbell lateral raises 40x8 40x6 35x8
3sets dumbbell seated press 85x4 75x8 65x10
3sets flat dumbbell press 65x8 90x6 90x5
2sets cable crossover 50x10 50x10
2sets atlantis incline chest press 180x8 180x8
2sets one arm extension 35x10 40x6
2sets pushdown 150x15 200x6
2sets dip (bw)x12 (+50)x6

so-so workout

diet is good

[Hot Shot]

31/01/02

cardio

15min. treadmill 258cal
15min.crosstrainer 285:)
10min.bike 122cal

great cardio session

split is now:

monday: pull
tuesday:cardio
wed: push
thursday:cardio
friday:legs,cardio
saturday:rest
sundayrest or cardio

[Hot Shot]

1/02/02

weight:221lb:cool:

diet is good

legs,cardio this afternoon

[YatesNightBlade]

Thats heavy. How tall are you and what %BF do you reckon ?

[Hot Shot]

6'1 bodyfat around 14 15

[Hot Shot]

I start dieting after christmas and I was 230 I think I was around 16% bodyfat

[Hot Shot]

friday february 1st

legs

4sets squat 135x10 185x6 225x6 275x4
2sets leg press 10px12 12px10
2sets leg extension 165x15 210x12
2sets lying leg curl 110x10 120x8
3sets standing calf raises 420x15 520x12 620x9

so-so workout nothing was to failure or even near I was tired and I think I have a cold

diet is good

no cardio I was too shot after legs

[Hot Shot]

saturday february 2nd

2hours wrestling practice:D

[Hot Shot]

sunday february 3rd

rest day:)

diet:craptuttut

[Hot Shot]

monday,february4th

back,traps,biceps,forearms

3sets chin up 6,4,4
3sets barbell row 135x8 190x6 170x8
3sets partial deadlifts 225x8 315x6 375x2
1set machine one arm row 165x12
1set dumbbell shrug 95x12
2sets barbell curl 85x8 105x4
1set incline dumbbell curl 40x8
1set machine preacher curl 80x8
forearm work

so-so workout grip felt very weak,gotta work on my grip

diet perfect

[Hot Shot]

tuesday february5th

cardio

15min:treadmill 266cal
15min stairmaster 232cal

great cardio session considering that I've been sick this week-end

diet:could be bettertuttut

plus I've got a wrestling session at 8 tonight:D

[Hot Shot]

wed,feb6th

chest,delts,triceps

4sets incline dumbbell press 50x12 65x6 105x6 90x8
2sets cable crossover 50x12 60x8
2sets atlantis flat press 180x12 230x7
2sets dumbbell lateral raises 35x10 40x6
2sets atlantis shoulder press 180x8 230x6
2sets reverse bench press 135x10 155x8
2sets lying french press 75x10 85x6
2sets machine overhead extension 120x12 140x9

so-so workout

diet good

[Hot Shot]

thursday,feb7th

cardio,abs,forearms

15min.bike 205cal
15min.treadmill 263cal
10min stairmaster 143cal

2sets hanging knee raises 10,10
2sets decline sit up 15,15
1set machine crunch 200x15

some forearms work

good workout

diet:perfect

[Hot Shot]

219lb this morning:cool:

[Hot Shot]

friday,february8th

legs

3sets squat 135x10 225x6 275x5
2sets leg press 12px10 10px12
1set unilateral leg extension 75x12
2sets lying leg curl 110x12 120x8
1set good morning 95x10
3sets standing calf raises 440x15 540x12 640x8

so-so workout didn't like good morning I think I'm going to start doing dumbbell stiff legged deadlift for hammies

diet is good

workout last 30min.

[Hot Shot]

sat,feb9th

wrestling practice

[Hot Shot]

sun, feb10th

rest day:cool:

[Hot Shot]

monday,feb,11th

back,traps,biceps,forearms

3sets chin up 6,4,4
3sets barbell row 135x8 205x4 175x8
2sets partial deadlift 225x8 315x6
1set one arm machine row 195x8
1set machine shrug 180x20
2sets barbell curl 95x8 115x3
1set incline dumbbell curl 45x7
1set machine preacher curl 80x8+1neg
6sets forearms work

good workout:I will drop deadlift. It's funny since I've started to train forearms my biceps strengh is going very well.

diet is good but a bit high in carbs

[Fart Barker]

How come you're dropping deads?

[Hot Shot]

lower back pain!even barbell rows bothers my lower back that's why i have drop t-bar row and replace them with a chest support rowing machine

[Fart Barker]

I know what you mean, I've had lower back pain almost my entire adult life. I've gotta be real careful when I do deadlifts or squats. The squats seem to aggravate my lower back more than the deads though.

[Hot Shot]

tuesday,feb12th

cardio,abs

15min.treadmill 263cal
15min.stairmaster 253cal

2sets hanging leg raises 12,12
2sets decline sit up 12,12
1set machine crunch 15

great cardio session

diet is perfect

[The_Chicken_Daddy]

how tall are you and what is your bf%?

~220lbs = one heavy hot shot! :thumbup:

[Hot Shot]

around 15% I think and I'm 6'1''

[Hot Shot]

wed.feb.13th

push day(delts,chest,tris)

2sets seated dumbbell press 85x6 75x8
2sets dumbbell lateral raises 40x6 40x6
2sets machine lateral 120x10 120x10
2sets bench press 225x3:( 205x6
2sets atlantis incline press machine 180x12 230x5,5
2sets cable crossover 50x10 60x7
2sets seated dumbbell extension 70x12 85x8
2sets pressdown 130x12 150x9,5

good workout except for the bench press but I had a shoulder workout before it so it's not that bad

diet is good

starting to see some nice definition. Upper abs are starting to show

[Hot Shot]

thur,feb14th

cardio,forearms

15min treadmill 265cal
5min bike 40cal(cool down)
15min stairmaster 258cal

forearm work

diet is good

[Hot Shot]

friday'feb15th

218lb :cool:

[Hot Shot]

friday,feb,15th

legs,delts,triceps,abs

TODAY WAS AN EXTREME VOLUME WORKOUT

3sets leg press 8px12 12px10 14px8
2sets hack squat 230x12 420x8
2sets lying leg curl 110x12 120x8
3sets dumbbell seated press
3sets dumbbell lateral raises
3 triple drop sets rear lateral raises
3sets cable lateral raises
4triple drop dumbbell seated extension
4sets pressdown
3sets hanging leg raises

workout last 2hrs

Brutal workout I didn't do volume training in about 2 years.After legs I was feeling the urge to do some volume work so I picked up my 2 favorite bodyparts and train them like crazy I didn't remember poudage and reps though

diet is good

[Hot Shot]

sat,feb16th

wresssttttliiinnnggg!

[Hot Shot]

off day

[Hot Shot]

mon,feb.18th

back,traps,biceps,forearms

3sets chin up 6,4,4
3sets barbell row 135x8 205x4 175x6(superslow)
3sets close grip pulldown machine 180x8 230x6 140x12
2sets machine shrug 180x15 250x8
2sets barbell curl 100x8x6
2sets machine curl 80x8+forced reps 70x8+neg
6sets forearms work(gripper,wrist curl)
2sets reverse barbell curl 45x12 55x6

good workout but I can't increase my chins reps

diet is perfect

felt flat today because I cheated yesterday

[Hot Shot]

tue,feb19th

cardio,abs

15min treadmill 270cal
15min bike 200cal

2sets hanging knee raises 10,10
2sets decline sit up 12,12
1set machine crunch 200x12

wrestling practice tonight

diet is good but could be better

[Hot Shot]

wed,feb,20th

chest,delts,triceps

2sets incline dumbbell press 110x4+1forced 95x6
2sets atlantis flat press 230x8 270x6
2sets cable crossover 50x12 60x8
2sets dumbbell lateral raises 35x10 40x6
2sets machine shoulder press 120x8 140x6
2sets cable lateral raises 10x15 20x8
2sets lying french press 80x6 110x3
3sets machine overhead ext.120x12 130x10 140x8
2sets strict pressdown 110x12 140x6

great workout

diet is badtuttut

need to focus more

[MonStar1023]

Hot Shot-
Damn bro nice chest, delt, and tricep strength! I am very impressed.

:cool::cool:

[MonStar1023]

... Question bro, how old are you? Youre talking about wrestling practice so youre obviously either in highcshool or college.

:cool::cool:

[Hot Shot]

I'm 20years old and I wrestle wwf style of wrestling.Thanks for the compliments

[Hot Shot]

thursday,feb21st

cardio,abs,forearms

15min treadmill 255cal
15min bike 184cal
15min stairmaster 234cal

abs work and forearms

diet so sotuttut

[Hot Shot]

fri,feb22

still weight 218lb:(
damn dieting is hard

[Hot Shot]

fri,feb,22

legs

2sets lying leg curl 110x12 120x10
3sets squat 135x10 225x8 245x6
2sets standing calf raises 500x15 600x12
3sets back extension

very low intensity workout cause I don't want to be sore tomorrow

diet is good

[Hot Shot]

sat and sunday are rest days:)

[Hot Shot]

mon,feb25th

back,biceps,forearms

4sets barbell row 135x12 185x6 135x12 185x6
4sets close grip pulldown 180x10 230x6 140x15 230x6
4sets one arm machine row 150x10 180x6 135x10 165x6
2sets barbell curl 70x12 90x5
2sets machine preacher curl 80x7 60x11
2sets hammer curl 45x8 30x8(drop)
6sets forearms work
1set reverse barbell curl 45x8

good workout decided to increase volume a bit to change a things a bit. Biceps were really shot after back so poudage are down

diet is perfect

[Hot Shot]

tue,feb,26th

cardio,abs

15min treadmill 273cal
15min bike 186cal

3sets rope crunch 110x15 130x12 150x12
3sets hanging knee raises 10,10,10

so-so workout

diet is good

felt tired all day,need more sleep tonight

[Hot Shot]

wed,feb,27th

delts,chest,tris

2sets dumbbell lateral raises 35x10 40x8
2sets dumbbell seated press 80x8 70x10
2sets machine lateral raises 120x10(x2)
2sets smith bench press 185x10 225x6
2sets HS decline press 180x12 250x6
2sets incline dumbbell flye 50x8(x2)
4sets lying french press 60x15 80x8 60x12 90x6
3sets machine dip 110x15 150x8(x2)
2sets machine overhead extension 100x10 100x9

good workout

diet is good

[Hot Shot]

thur,feb,28

cardio

15min stairmaster 253cal
15min bike 190cal
15min treadmill 220cal

good session

diet is good

[Hot Shot]

weighing at 216 this morning:cool:

[Hot Shot]

fri,mar1st

legs

2sets squat 225x8 225x8(not even close to failure)
2sets atlantis hack squat 180x12 270x10
2sets unilateral leg ext 75x15 105x10
2sets lying leg curl 110x12 120x8
2sets standing calf raises 500x12 600x10
1set seated calf raises 70x20

good workout but I can't push myself on squat cause of lower back pain

diet is good

[Hot Shot]

rest day today

can't wait to my big cheat meal after my match tonight:D

[Hot Shot]

rest day:cool:

[Hot Shot]

NEW ROUTINE STARTING MONDAY MARCH4TH

MONDAY:BACK,TRAPS,FOREARMS
TUESDAY:CHEST,DELTS
WEDNESDAY:CARDIO,ABS
THURSDAY:ARMS,FOREARMS
FRIDAY:LEGS,CARDIO
WEEK END:REST

[Hot Shot]

monday,march4th

TRAIN WITH SINEP

Chest,delts

2sets incline dumbbell press 105x6 95x8
3sets decline machine press 230x12 270x6 320x3
2sets pec deck 200x12 stack x5(plus dropset)
2sets dumbbell lateral 35x10 40x6(plus dropset)

great workout :sinep is one big and strong mofo

diet is so-so

[narcotyk]

Hey nick envoie moi donc ton split je veux voir ca!!!! criss tu prend 2 dumbbell de 105 pour faire du incline tes comme moi tu tien ca le plus court possible comme workout tu fait tu juste lateral pour epaule en tout cas donne moi des news

[narcotyk]

lis ca ca du bon sens la pre-exhaustion donne moi en des nouvelles je veux asseyer ca

http://www.nuclearnutrition.com/articles_jul1.html

[Hot Shot]

-narcotyk

ca va man! j ai pas encore lu l article mais je vais y jeter un oeil plus tard je vais te poster mon split bientot