Hot Shot's journal

[Hot Shot]

I'm back with a new journal. It' been a while since I posted here but I've always read the threads


GOALS:getting stronger on compounds lifts and i'd also like too drop BF a bit
I'm 6'1'' at 240lb. about 14-15% bf


Monday december 5th

Shoulders,abs

Military press
95x10 135x5 155x5 175x5 195x5 225x1+(2forced)

Seated dumbbell raises
40x10 3sets

bent lateral
40x10 45x10 50x10

did some abs after


overall great training militaries went good should be able to increase poundage next week

diet is good so far

any inputs or comments will be appreciated

[denami]

good work, impressive military presses

[Hot Shot]

Tuesday december6th

Back,Biceps


deads
135x10 225x5 315x5 405x4 475x1 545xmiss 495x1

barbell row
225x8 275x6 315x4

shrug
225x10 315x8 275x10

pull up
bwx6x2

incline curls
45x8 50x6

barbell curls
95x8x2

cable curl
60x12


overall great session dissapoint a bit on deads but will try harder next time.
Forearms are fried right now

diet is so so(damn burger king)

[Hot Shot]

Thursday december8th

Chest,tris

bench
135x10 185x5 225x5 255x5 295x2(+1forced)

close grips
185x8 225x8 245x6

flat flyes
65x8 65x8

skulls
85x8 110x6+(8presses)

one pressdown(reverse grip into regular grip)50lb.
left 8/5 right10/5


cardio 15minutes treadmill


so so workout ,shoulders were hurting a lot on bench ,very dissapoint

diet is okay

[Hot Shot]

friday december9th

legs

5min. bike

squats
135x10 205x5 245x5 285x5 345x5

atlantis horizontal leg press
4platesx12 6+25platesx8

lying curls
120x12 150x8

standing calf raises
500x15 640x12 800x10

ab work

cardio 15 min. treadmill

good workout squat felt good

diet is good

weight 241lb.

[Hot Shot]

monday december12th

DELTS,ABS

military
95x10 135x8 185x6 205x5 155x12

drop set lateral raises

40,30,20 8/8/8 (2times)

reverse pec deck

135x12 150x12 165x12

lateral cable
20x15

some swiss ball crunch and that's it

good workout in general but lack energy in the middle of the workout



diet is okay

weight is 242

[Hot Shot]

wednesday december14th

back,bis

deads
135x10 225x5 315x5 405x4 455x1

reverse grip t-bar
135x8 160x8 180x8

assissted pull ups
6,6

incline curls
40x8 50x6

dumbbell preachers
35x8 40x8

rope hammer curl
drop set 120,90,50 10/10/10

20 minutes stair master


lack of energy so not a good session at all ,deads felt weak,my grip was horrible today

diet is good today

[Hot Shot]

Thursday dec.15th

Chest,Tris

flat dumbbell press
65x10 85x5 105x5 140x5(+1forced reps) 100x12

incline bench superset w incline dumbbell flye
(225x6-50x8) (225x5-50x7)

skulls
85x8 115x6(+8presses)

tri-set(pressdown*,dips,push ups)
2times

15minutes treadmill
15minutes stairmaster


awesome workout everything felt strong ,140s on dumbbell went very well.

diet is good so far

[Hot Shot]

friday dec.16th


Legs

front squat
135x10 185x5 225x5 275x2

leg press
5platesX12 7platesX8 8plates+25sX6

standing calf raises
500x15 640x15 800x10

standing leg curl
80x10 120x6

ab work


good workout,front squat felt good since it,s been a while since I've done them

diet is good

[Hot Shot]

monday dec.19th

shoulders,abs

seated dumbbell press
60sX10 80sX6 110sX4 90sX9

lateral raises superset bent lateral
45sX8x8 3 times

cable raises
20x15 30x12

ab work

20min. bike


diet is good

weight is 240

great workout considering lack of sleep

[HILL]

Just lookin in training is looking good. Another one of us cutting over the holidays lol. Good look on sticking with the diet we all need it at this time of year

[Hot Shot]

sticking with the diet has been the toughest thing but i might be cheating a bit on the holidays It's all right and thanks for the inputs man!

[Hot Shot]

tuesday december 20th

Back,bis

deads
135x10 225x5 315x5 405x1 475x1 525xmiss

barbell row
225x8 295x5 325x6(form was a bit loose) 225x20

barbell shrug
225x12 315x8 225x30

chins
bwX6 bwX4+2forced reps

Barbell curl
85x8 105x6

machine curl superset hammers
60lb/30s 12/6 60lb/30s 7/6

20min treadmill

great workout almost had 525 on deads, the rest was pretty solid, barbell rows felt strong has hell.Went a bit crazy on reps at the end but it's all good
Forearms are f***ing fried right now

diet is okay (could be better)

[Hot Shot]

thrusday.dec22nd

chest,tris

incline dumbbell press
60sx10 80sx8 100sx8 120sx6

dips
bwX10 +45lbX8 +70lbX6

flat flye
60x10 60x8

dumbbell skullcrusher
40sX8 45sX6

pushdown
95X10 105X8

20min treadmill

good workout considering lack of sleep,shoulders are hurting a bit on pressing moves

diet is not great tuttut

weight 240

[Hot Shot]

friday december23nd

legs

squats
135x10 185x5 225x5 275x5 315x5 365x3 225x10

leg extensions
195x12 225x8

lying leg curl
120x12 150x8

seated calf raises
2psX20 3psX15 4psX10

ab work


good workout in general, could have done one or two more reps with 365

diet is good

[Hot Shot]

monday dec.26th

shoulders,abs

military
barX15 115x10 155x5 185x5 205x4(+1forced) 155x10

lateral
40sX10 30sX15 20sX20

bent lateral
45sX10 35sX15 25sX20

ab work

15minutes stair
15minutes treadmill

good training overall

diet is good

[debussy]

HS, you a big/strong son of a bitch... any new years resolutions?

[Hot Shot]

debussy -thanks a lot man! One of my resolutions might be to be a little leaner but aside from that I'm pretty happy

I'm gonna post some pics soon

[Hot Shot]

tuesday dec.27th

back,bis

power rack deadlift
135x10 225x5 315x5 405x5 495x1 545xmiss(s*it)

pull ups
bwX5 +25X4 bwX6

reverse grip t-bar row
2psX12 4psX8 5psX6

barbell shrug
225x12 325x3(grip failed) 275x10

incline curls
40x8 50x6

dumbbell preacher superset with rope hammer
40s/70lb 8/12 40s/100lb 6/6

30minutes treadmill


good workout but could have been better forearms are deads right now

diet is good

weight is 239

[Hot Shot]

thursday dec.29th

chest,tris

dumbbell flat bench
60x10 80x5 100x5 140x5+1forced 100x12

incline bench superset with incline flye
225/50s 6/8 225/50s 6/6

pec deck(dropset)
225/180/150 10/8/8

skulls
75x8 115x6+8presses 85x10

rope pressdown superset with bench dips
120/bw 12/8 150/bw 6/6

overhead machine extension(dropset)
120/100/80 12/6/7

15minutes bike hiit

great workout,a bit high in volume but It's all right


diet could be a lot tuttut better

[Hot Shot]

friday dec 30th

legs

squat
135x10 225x5 dropset 315/225/135 7/7/7(ouch!!!!)

leg press
6psX12 8psX8

lying leg curls
150x12 180x8

standing calf raises
500x20 640x15 800x12

ab work

25minutes treadmill

good workout in general,the squat dropset took me a lot of energy,but I'm satisfy


diet is good today

weight 240lb

[defcon]

Insane looking work outs man. Anxious to see the pics.

[Hot Shot]

defcon thanks alot man ,I'm off to cuba next week so iwill take plenty of pics

[Stumprrp]

super strong in here!

[Hot Shot]

I wouldn't say super strong but thanks buddy

[Hot Shot]

monday jan.2nd

shoulders,abs

military
barx15 115x10 155x10 185x6 210x3+1forced reps

seated raises
35x15 35x15 35x12

rear pec deck
120x15 140x12 160x10

cable lateral raises
40x8

ab work

15min.treadmill


good workout felt a bit weak ,but did okay in general

diet is good

weight is still 240

[Hot Shot]

tuesday jan.3rd

back

deads
135x10 225x5 315x5 405x4 455x2

barbell row
225x8 275x6

pull ups
bwx6 bwx6

rear machine pulldown
2psx12 2ps+25sX8

seated cable row
225x8 255x6

dumbbell shrug
105x12 125x8

20minutes treadmill


so so workout,felt tired grip was weak vacation in 2 days :alcoholic


diet is good


weight 239lb

[Hot Shot]

thursday jan.5th

chest,arms(muscle beach day)

incline dumbbell press
60x10 80x6 100x6 130x4+1 forced 100x10

machine seated press(dropset)
1st 225/180/135 6/5/5
2nd 180/135/90 7/6/5

cable crossovers
45x12 55x10

did a bunch of superset for tris and bis

20minutes treadmill


cool workout,this was a treat for me before going to vacation so it was fun,got a great pump LOL

diet is good

leaving tomorrow YYYYYYYYYYEEEEEEEEESSSSSSSSS!