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