Suzanne's Log
Suzanne Hedman
14 Jan 2012
01/12/2012: Bi's and Tri's
Assistance:
(reps x sets)
Tricep Machine 1: 15 x 4
Bicep Preacher Curl Machine 1: 12 x 4
Tricep Machine 2: 15 x 4
Bicep Curl Machine 2: 12 x 4
Tricep Machine 3: 15 x 4
Bicep Cable Machine: 12 x 4
Abs
Assistance:
(reps x sets)
Tricep Machine 1: 15 x 4
Bicep Preacher Curl Machine 1: 12 x 4
Tricep Machine 2: 15 x 4
Bicep Curl Machine 2: 12 x 4
Tricep Machine 3: 15 x 4
Bicep Cable Machine: 12 x 4
Abs
Suzanne Hedman
15 Jan 2012
01/14/2012: DE Lower Volume
Medium Stance Squat (Pause each rep in hole)
(reps x sets)
95# x 6 x 2
135# x 6 x 2
155# x 6 x 3
175# x 6 x 2
T-Bar SLDL: 100# x 10 x 4
Lying Leg Curl: 15 x 3
Seated Leg Curl: 12 x 3
Calves: 25 x 2
Abs
Medium Stance Squat (Pause each rep in hole)
(reps x sets)
95# x 6 x 2
135# x 6 x 2
155# x 6 x 3
175# x 6 x 2
T-Bar SLDL: 100# x 10 x 4
Lying Leg Curl: 15 x 3
Seated Leg Curl: 12 x 3
Calves: 25 x 2
Abs
Suzanne Hedman
15 Jan 2012
01/15/2012: ME Chest/Shoulders
Barbell Bench
(reps x sets)
95# x 6 x 1
135# x 6 x 1
135# x 10 x 1
135# x 12 x 1
Barbell OHP:
45# x 10 x 1
55# x 5 x 1
95# x 5-6 x 3
Incline Bench Machine 1: 20 x 3
Decline Hammer Bench: 15 x 3
Flat Hammer Bench: 10 x 3
Incline Hammer Bench: 12 x 3
Isolated Lat Pulls: 10 x 3
Isolateral Machine: 10 x 3
Barbell Bench
(reps x sets)
95# x 6 x 1
135# x 6 x 1
135# x 10 x 1
135# x 12 x 1
Barbell OHP:
45# x 10 x 1
55# x 5 x 1
95# x 5-6 x 3
Incline Bench Machine 1: 20 x 3
Decline Hammer Bench: 15 x 3
Flat Hammer Bench: 10 x 3
Incline Hammer Bench: 12 x 3
Isolated Lat Pulls: 10 x 3
Isolateral Machine: 10 x 3
Suzanne Hedman
19 Jan 2012
01/17/2012: ME Lower
Me hamstring is still messed up. Still can't pull or do heavy squats.
Hack Squats:
(reps x sets)
95# x 10 x 2 (one wide/one medium width)
135# x 10 x 2 (one wide/one medium width)
185# x 10 x 2 (one wide/one medium width)
205# x 10 x 2 (one wide/one medium width)
225# x 10 x 2 (one wide/one medium width)
245# x 10 x 2 (one wide/one medium width)
245# x 20 x 2 (narrow width)
Leg Extension: 15 x 3 plus two drop sets
One Leg - Leg Press: 15 x 3
Yes Machine: 30 x 2
No Machine: 30 x 2
Abs
Me hamstring is still messed up. Still can't pull or do heavy squats.
Hack Squats:
(reps x sets)
95# x 10 x 2 (one wide/one medium width)
135# x 10 x 2 (one wide/one medium width)
185# x 10 x 2 (one wide/one medium width)
205# x 10 x 2 (one wide/one medium width)
225# x 10 x 2 (one wide/one medium width)
245# x 10 x 2 (one wide/one medium width)
245# x 20 x 2 (narrow width)
Leg Extension: 15 x 3 plus two drop sets
One Leg - Leg Press: 15 x 3
Yes Machine: 30 x 2
No Machine: 30 x 2
Abs
Suzanne Hedman
19 Jan 2012
01/18/2012: Back/Trap/Delt Assistance:
Assistance Work:
Old School Shrug Machine - superset narrow and wide grips: 12 x 4 (each)
Hammer Strength Low Rows - 12 x 4
Hammer Strength High Rows - 12 x 4
Hammer Strength Front Lat Pulls - 12 x 4
Hammer Strength Behind Neck Pulls - 12 x 4
Hammer Strength Lat Y Rows - 12 x 4
Row and Rear Delt Machine - 12 x 4 (delt) and 15 x 4 (row) --> superset
Vertical Lat Machine - various 12 x 4
DB Rear Delt Flys - 10 x 3
DB Front Lateral Raise - 10 x 3
DB Side Lateral Raise - 10 x 3
Assistance Work:
Old School Shrug Machine - superset narrow and wide grips: 12 x 4 (each)
Hammer Strength Low Rows - 12 x 4
Hammer Strength High Rows - 12 x 4
Hammer Strength Front Lat Pulls - 12 x 4
Hammer Strength Behind Neck Pulls - 12 x 4
Hammer Strength Lat Y Rows - 12 x 4
Row and Rear Delt Machine - 12 x 4 (delt) and 15 x 4 (row) --> superset
Vertical Lat Machine - various 12 x 4
DB Rear Delt Flys - 10 x 3
DB Front Lateral Raise - 10 x 3
DB Side Lateral Raise - 10 x 3
Suzanne Hedman
21 Jan 2012
01/19/2012: Bi's and Tri's
Tricep Machine: 15 x 4
Bicep Hammer Curls: 10 x 4
DB Floor Press: 45# x 15 x 4
Bicep Curl Machine 1: 10 x 4
Tri Dips: 13-15 x 4
Bicep Curl Machine 2: 10 x 4
Abs...lots
Tricep Machine: 15 x 4
Bicep Hammer Curls: 10 x 4
DB Floor Press: 45# x 15 x 4
Bicep Curl Machine 1: 10 x 4
Tri Dips: 13-15 x 4
Bicep Curl Machine 2: 10 x 4
Abs...lots
Suzanne Hedman
22 Jan 2012
01/21/2012: DE Lower Volume
Medium Stance Squat (Pause each rep in hole)
(reps x sets)
95# x 6 x 2
135# x 6 x 2
155# x 6 x 2
175# x 6 x 3
Bent Over Rows: 95# x 10 x 3
Lying Leg Curls: 15 x 3
Calves: 50 x 2
Seated Leg Curls: 15 x 3
Step Up Machine: 15 x 3
Abs
Posing 101 class...
Medium Stance Squat (Pause each rep in hole)
(reps x sets)
95# x 6 x 2
135# x 6 x 2
155# x 6 x 2
175# x 6 x 3
Bent Over Rows: 95# x 10 x 3
Lying Leg Curls: 15 x 3
Calves: 50 x 2
Seated Leg Curls: 15 x 3
Step Up Machine: 15 x 3
Abs
Posing 101 class...
Suzanne Hedman
22 Jan 2012
01/22/2012: ME Chest/Shoulders
Straight Bar Bench (wide grip)
(reps x sets)
95# x 6 x 1
115# x 6 x 1
135# x 10 x 1
135# x 12 x 1
135# x 13 x 1
Decline Hammer Bench: 15 x 3
Incline Hammer Bench: 12-15 x 3
DB OHP: 35# DBs x 8 x 3
Flat Hammer Bench: 10 x 3
Incline Bench: 15 x 3
Isolated Lat Pulls: 12 x 3
Abs
Straight Bar Bench (wide grip)
(reps x sets)
95# x 6 x 1
115# x 6 x 1
135# x 10 x 1
135# x 12 x 1
135# x 13 x 1
Decline Hammer Bench: 15 x 3
Incline Hammer Bench: 12-15 x 3
DB OHP: 35# DBs x 8 x 3
Flat Hammer Bench: 10 x 3
Incline Bench: 15 x 3
Isolated Lat Pulls: 12 x 3
Abs
Suzanne Hedman
25 Jan 2012
01/24/2012: ME Lower
Still unable to pull or squat heavy due to hamstring pull so I keep working around it.
Hacksquats
(reps x sets)
95# x 6 x 2 (superset wide and medium)
135# x 6 x 2 (superset wide and medium)
185# x 6 x 2 (superset wide and medium)
225# x 6 x 2 (superset wide and medium)
Dropsets: 315# x 5, 225# x 5, 135# x 10 (wide stance)
Front Squats:
(reps x sets)
95# x 10 x 1
115# x 10 x 1
135# x 10 x 3
Leg Extension: 15 x 5
Leg Press: 20 x 3
Abs...lots
Still unable to pull or squat heavy due to hamstring pull so I keep working around it.
Hacksquats
(reps x sets)
95# x 6 x 2 (superset wide and medium)
135# x 6 x 2 (superset wide and medium)
185# x 6 x 2 (superset wide and medium)
225# x 6 x 2 (superset wide and medium)
Dropsets: 315# x 5, 225# x 5, 135# x 10 (wide stance)
Front Squats:
(reps x sets)
95# x 10 x 1
115# x 10 x 1
135# x 10 x 3
Leg Extension: 15 x 5
Leg Press: 20 x 3
Abs...lots
Suzanne Hedman
26 Jan 2012
01/25/2012: Back/Traps/Delts Day:
Assistance Work:
(reps x sets)
Old School Shrug Machine - superset narrow and wide grips: 12 x 4 (each)
Hammer Strength Low Rows - 12 x 4
Hammer Strength High Rows - 12 x 4
Hammer Strength Front Lat Pulls - 12 x 4
Hammer Strength Behind Neck Pulls - 12 x 4
DB Rear Delt Flys - 10 x 3
Chest Supported Rows - 10 x 4
Reverse Pec Deck - 10 x 3
Dorsi Flexor Lat Pull Machine - three different hand placements x 12 x 6 (two sets at each hand placement)
Isolated Lat Pulls - 12 x 4
Front Lateral Raise - 10 x 3
Side Lateral Raise - 10 x 3
Abs/Obliques
Today was the first day in weeks that my hamstring/glute started to feel better where I felt I had more mobility -- I actually was almost able to touch my toes again. I so miss pulling.
Assistance Work:
(reps x sets)
Old School Shrug Machine - superset narrow and wide grips: 12 x 4 (each)
Hammer Strength Low Rows - 12 x 4
Hammer Strength High Rows - 12 x 4
Hammer Strength Front Lat Pulls - 12 x 4
Hammer Strength Behind Neck Pulls - 12 x 4
DB Rear Delt Flys - 10 x 3
Chest Supported Rows - 10 x 4
Reverse Pec Deck - 10 x 3
Dorsi Flexor Lat Pull Machine - three different hand placements x 12 x 6 (two sets at each hand placement)
Isolated Lat Pulls - 12 x 4
Front Lateral Raise - 10 x 3
Side Lateral Raise - 10 x 3
Abs/Obliques
Today was the first day in weeks that my hamstring/glute started to feel better where I felt I had more mobility -- I actually was almost able to touch my toes again. I so miss pulling.
Suzanne Hedman
29 Jan 2012
01/26/2012: Bi's and Tri's
Assistance
(reps x sets)
Tricep Machine 1: 15 x 4
Bicep Curl Machine 1: 15 x 4
Tricep Extension 2: 15 x 4
Bicep Curl Machine 2: 15 x 4
Tricep Dip Machine: 15 x 4
Bicep Curl Machine 3: 15 x 4
Abs
Assistance
(reps x sets)
Tricep Machine 1: 15 x 4
Bicep Curl Machine 1: 15 x 4
Tricep Extension 2: 15 x 4
Bicep Curl Machine 2: 15 x 4
Tricep Dip Machine: 15 x 4
Bicep Curl Machine 3: 15 x 4
Abs
Suzanne Hedman
29 Jan 2012
01/28/2012: DE Lower Volume
Straight Bar Squat (Medium Stance):
(reps x sets)
95# x 6 x 2
135# x 6 x 2
155# x 6 x 2
175# x 6 x 2
195# x 6 x 1
Lying Leg Curl: 15 x 4
T-Bar SLDL: 10 x 4
Calves: 50 x 2
Abs
Straight Bar Squat (Medium Stance):
(reps x sets)
95# x 6 x 2
135# x 6 x 2
155# x 6 x 2
175# x 6 x 2
195# x 6 x 1
Lying Leg Curl: 15 x 4
T-Bar SLDL: 10 x 4
Calves: 50 x 2
Abs
Suzanne Hedman
30 Jan 2012
01/29/2012: ME Chest/Shoulders
Chest/Shoulder Movements
(reps x sets)
DB Flat Bench: Worked up to 65# DBs, 10 reps/set
StarTrac Cable Incline Bench: 10 x 3
Decline Hammer Bench: 15 x 4
Flat Hammer Bench: 15 x 3
Incline Hammer Bench: 15 x 3
Shoulder Press Machine: 15 x 4
Lat Pull Down Machine: 15 x 4
Isoloated Lat Pull Downs: 12 x 3
Chest/Shoulder Movements
(reps x sets)
DB Flat Bench: Worked up to 65# DBs, 10 reps/set
StarTrac Cable Incline Bench: 10 x 3
Decline Hammer Bench: 15 x 4
Flat Hammer Bench: 15 x 3
Incline Hammer Bench: 15 x 3
Shoulder Press Machine: 15 x 4
Lat Pull Down Machine: 15 x 4
Isoloated Lat Pull Downs: 12 x 3
Suzanne Hedman
01 Feb 2012
01/31/2012: ME Lower Volume
Hack Squats
(reps x sets)
95# x 10 x 1
135# x 10 x 1
185# x 10 x 1
225# x 10 x 1
245# x 10 x 1
Drop Set: 265# x 10, 225# x 10, 135# x 10
Leg Press
(reps x sets)
135# x 50 x 1
225# x 50 x 1
315# x 50 x 1
Drop Set: 405# x 25, 315# x 25. 225# x 25, 135# x 25
My legs are now jello.
Ended with Abs...lotsa.
Hack Squats
(reps x sets)
95# x 10 x 1
135# x 10 x 1
185# x 10 x 1
225# x 10 x 1
245# x 10 x 1
Drop Set: 265# x 10, 225# x 10, 135# x 10
Leg Press
(reps x sets)
135# x 50 x 1
225# x 50 x 1
315# x 50 x 1
Drop Set: 405# x 25, 315# x 25. 225# x 25, 135# x 25
My legs are now jello.
Ended with Abs...lotsa.
Suzanne Hedman
01 Feb 2012
02/01/2012: 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 - 12 x 4
Hammer Strength High Rows - 12 x 4
Hammer Strength Front Lat Pulls - 12 x 4
Hammer Strength Behind Neck Pulls - 12 x 4
Hammer Strength Lat Y Rows - 12 x 4
Row and Rear Delt Machine - 12 x 4 (delt) and 15 x 4 (row) --> superset
Vertical Lat Machine - various 12 x 4
Isolated Lat Pulls - 10 x 3
DB Rear Delt Flys - 10 x 3
DB Front Lateral Raise - 10 x 3
DB Side Lateral Raise - 10 x 3
Assistance Work:
(reps x sets)
Old School Shrug Machine - superset narrow and wide grips: 12 x 4 (each)
Hammer Strength Low Rows - 12 x 4
Hammer Strength High Rows - 12 x 4
Hammer Strength Front Lat Pulls - 12 x 4
Hammer Strength Behind Neck Pulls - 12 x 4
Hammer Strength Lat Y Rows - 12 x 4
Row and Rear Delt Machine - 12 x 4 (delt) and 15 x 4 (row) --> superset
Vertical Lat Machine - various 12 x 4
Isolated Lat Pulls - 10 x 3
DB Rear Delt Flys - 10 x 3
DB Front Lateral Raise - 10 x 3
DB Side Lateral Raise - 10 x 3
Suzanne Hedman
03 Feb 2012
02/02/2012: Bi's & Tri's
Assistance:
(reps x sets)
Tricep Machine 1: 15 x 4
Bicep Curl Machine 1: 12 x 4
Tricep Machine 2: 15 x 4
Bicep Curl Machine 2: 12 x 4
Tricep bodyweight dips: 15 x 4
Bicep Hammer Curls: 10 x 4
Abs...lots
Assistance:
(reps x sets)
Tricep Machine 1: 15 x 4
Bicep Curl Machine 1: 12 x 4
Tricep Machine 2: 15 x 4
Bicep Curl Machine 2: 12 x 4
Tricep bodyweight dips: 15 x 4
Bicep Hammer Curls: 10 x 4
Abs...lots
Suzanne Hedman
05 Feb 2012
02/04/2012: DE Lower Volume
Paused Squat (Medium Stance):
(reps x sets)
95# x 6 x 2
135# x 6 x 2
155# x 6 x 2
175# x 6 x 2
DB SLDL: Various weights x 12 x 4
Lying Leg Currl: 20 x 4
Calves: 50-75 x 3
Yes Machine: 40 x 2
No Machine: 40 x 2
Abs
Paused Squat (Medium Stance):
(reps x sets)
95# x 6 x 2
135# x 6 x 2
155# x 6 x 2
175# x 6 x 2
DB SLDL: Various weights x 12 x 4
Lying Leg Currl: 20 x 4
Calves: 50-75 x 3
Yes Machine: 40 x 2
No Machine: 40 x 2
Abs
Suzanne Hedman
05 Feb 2012
02/05/2012: Chest/Shoulders - Deload
Hammer-My-Strength Deload Sunday
(reps x sets)
Hammer Strength Flat Bench (Medium Grip): 15 x 4
Incline Hammer Strength: 15 x 4
Decline Hammer Strength: 15-20 x 4
DB OHP: 10 x 3
Hammer Strength Flat Bench (Wide Grip): 15 x 4
Incline Cable Machine: 12 x 4
Cable Cross Overs: 10 x 3
Isolated Lat Pull Downs: 12 x 3
Posing 101 Class was brutal yesterday. I learned how to stick out my butt and arch my back -- needless to say, my pulled hammie and low back were fried today, thus the need for a deload.
Hammer-My-Strength Deload Sunday
(reps x sets)
Hammer Strength Flat Bench (Medium Grip): 15 x 4
Incline Hammer Strength: 15 x 4
Decline Hammer Strength: 15-20 x 4
DB OHP: 10 x 3
Hammer Strength Flat Bench (Wide Grip): 15 x 4
Incline Cable Machine: 12 x 4
Cable Cross Overs: 10 x 3
Isolated Lat Pull Downs: 12 x 3
Posing 101 Class was brutal yesterday. I learned how to stick out my butt and arch my back -- needless to say, my pulled hammie and low back were fried today, thus the need for a deload.
Suzanne Hedman
08 Feb 2012
02/07/2012: ME Lower Volume
Hack Squats:
(reps x sets)
95# x 10 x 1
135# x 10 x 1
185# x 10 x 1
225# x 10 x 1
275# x 10 x 1
295# x 10 x 1
Front Squats:
(reps x sets)
95# x 15 x 1
135# x 15-20 x 3
Leg Extension: 15 x 4 (plus drop sets)
Abs...lotsa.
Hack Squats:
(reps x sets)
95# x 10 x 1
135# x 10 x 1
185# x 10 x 1
225# x 10 x 1
275# x 10 x 1
295# x 10 x 1
Front Squats:
(reps x sets)
95# x 15 x 1
135# x 15-20 x 3
Leg Extension: 15 x 4 (plus drop sets)
Abs...lotsa.
Suzanne Hedman
09 Feb 2012
02/08/2012: Back/Traps/Delts Day:
Assistance Work:
(reps x sets)
Old School Shrug Machine - superset narrow and wide grips: 12 x 4 (each)
Hammer Strength Low Rows - 12 x 4
Hammer Strength High Rows - 12 x 4
Hammer Strength Front Lat Pulls - 12 x 4
Hammer Strength Behind Neck Pulls - 12 x 4
Reverse Pec Deck - 10 x 3
Dorsi Flexor Lat Pull Machine - three different hand placements x 12 x 6 (two sets at each hand placement)
Chest Supported Rows - 10 x 4
DB Rear Delt Flys - 10 x 3
Front Lateral Raise - 10 x 3
Side Lateral Raise - 10 x 3
Isolated Lat Pulls - 10 x 4
Assistance Work:
(reps x sets)
Old School Shrug Machine - superset narrow and wide grips: 12 x 4 (each)
Hammer Strength Low Rows - 12 x 4
Hammer Strength High Rows - 12 x 4
Hammer Strength Front Lat Pulls - 12 x 4
Hammer Strength Behind Neck Pulls - 12 x 4
Reverse Pec Deck - 10 x 3
Dorsi Flexor Lat Pull Machine - three different hand placements x 12 x 6 (two sets at each hand placement)
Chest Supported Rows - 10 x 4
DB Rear Delt Flys - 10 x 3
Front Lateral Raise - 10 x 3
Side Lateral Raise - 10 x 3
Isolated Lat Pulls - 10 x 4
