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[Suzanne Hedman]

04/07/2012: DE Lower Volume

Deadlift:
(reps x sets)
135# x 10 x 1
185# x 10 x 1
185# x 12 x 1
185# x 15 x 1

Front Squat: 135# x 10 x 3
Lying Leg Curl (all drop sets) - 30 x 3
Glute machine: 15 x 3
Single leg, leg extension: 20-30 x 3
Calves: 35-50 x 3
Abs

Removed a couple more food items from my diet, macros remained the same but certain foods had to go. Lost almost six pounds in one week and I feel the loss of strength..

[Suzanne Hedman]

04/08/2012: ME Chest Volume

Hammer Strength Wide Grip Flat Bench: 15x 3
Hammer Strength Incline bench: 15 x 3
Hammer Strength Decline Bench: 15 x 4
DB OHP (all drop sets): 30#/22.5#/12.5# x 10-12 each x 3
Hammer Stength Flat Narrow Bench: 15 x 3
Incline Bench: 20 x 3
Cable Cross Overs: 15 x 4
Low Back Machine: 15 x 3
Vertical Lat Machine: 20 x 3
Isolated Lat Pull Downs (various positioning): 40-50 x 3

[Suzanne Hedman]

04/10/2012: ME Lower Volume

Straight Bar Squats (Medium Stance)
(reps x sets)
95# x 10 x 1
135# x 20 x 1
155# x 15 x 2
155# x 20 x 1

Glute Machine - 3 sets of 10
Leg Extension: 3 drop sets, full-partial exxt, 30 reps/set
Calves: 3 sets, 30-50 reps/set
Abs

[Suzanne Hedman]

Show is over, time to build back the strength and put on some mass...


05/13/2012: ME Upper

Flat Bench (wide grip)
(reps x sets)
95# x 10 x 1
115# x 10 x 1
135# x 10 x 1
135# x 12 x 1
135# x 15 x 1
135# x 17 x 1

Hammer Strength Incline Bench: 10 x 3
DB OHP (all drop sets): 30# x 10/17.5# x 10
Hammer Strength Decline Bench: 15 x 3
Hammer Strength Neutral Grip Flat Bench: 10 x 3
Incline Bench: 20 x 3
Pull ups: 6-8 x 3
Cable Cross Overs: 15 x 3
Vertical Lat Machine: 15-20 x 3
Low Back Machine: 15 x 3
Abs.

05/15/2012: ME Lower

Deadlift:
(reps x sets)
135# x 10 x 1
185# x 10 x 1
225# x 5 x 1
245# x 5 x 1
275# x 3 x 1

Leg Extension: 20 x 4
KB Swings: 16kg x 35 x 4
Abs.

[Suzanne Hedman]

05/16/2012: Back/Trap/Delt Assistance:

Assistance Work:
(reps x sets)
Old School Shrug Machine - superset narrow and wide grips: 12 x 4 (each)
Hammer Strength Low Rows - 15 x 3
Hammer Strength Rear Lat Pulls - 15 x 3
Hammer Strength High Rows - 15 x 3
Hammer Strength Front Lat Pulls - 15 x 3
Hammer Strength Behind Neck Pulls - 15 x 3
Hammer Strength Lat Y Rows - 15 x 3
Chest Supported Rows - 10 x 3
Row & Rear Delt Machine - 15 x 3 (row)
Isolated Lat Pull Downs - 20-30 x 5
DB Rear Delt Flys - 20 x 3
DB Front Lateral Raise - 20 x 3
DB Side Lateral Raise - 20 x 3
Abs.