02/09/2012: Bi's & Tri's:
Assistance:
(reps x sets)
Tricep Machine 1: 15 x 4
Bicep Curl Machine 1: 15 x 4
Tricep Machine 2: 15 x 4
Bicep Preacher Curl Machine 2: 15 x 4
Tricep Machine 3: 15 x 4
Bicep Machine 3: 15 x 4
Abs...lotsa
Really working on isolating the muscle and increasing weight.
2
Suzanne's Log
Started by Suzanne Hedman, --
818 replies to this topic
#702
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Posted 12 February 2012 - 10:48 PM
02/11/2012: DE Lower Volume - Deload Shock:
Deload Shock Me Muscles:
(reps x sets)
Leg Extension: 8 sets, each set varied weight from 50#-90# and varied reps from 10-40
Lying Leg Curl: 5 sets, varied reps from 20-30
Calves: 50 x 4
T-Bar SLDL: 15 x 4
Hyper: 15 x 4
Abs
Deload Shock Me Muscles:
(reps x sets)
Leg Extension: 8 sets, each set varied weight from 50#-90# and varied reps from 10-40
Lying Leg Curl: 5 sets, varied reps from 20-30
Calves: 50 x 4
T-Bar SLDL: 15 x 4
Hyper: 15 x 4
Abs
Beware of the Honey Badger: The greatest of hunters who fears nothing is truly vicious and misunderstood.
#703
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Posted 12 February 2012 - 10:53 PM
02/12/2012: ME Upper Volume
Flat Barbell Bench (wide grip):
(reps x sets)
95# x 5 x 1
115# x 10 x 1
135# x 10 x 1
145# x 10 x 1
155# x 8 x 1
Decline Hammer Bench: 15 x 4
Incline Hammer Bench: 15 x 3
Barbell Shoulder Press: 65# x 10 x 1, 85# x 10 x 1, 95# x 5 x 2
Flat Hammer Bench: 15 x 3
Incline Bench: 15 x 3
Isolated Lat Pulls: 10 x 3
Lat Pull Down Machine: 12 x 3
Flat Barbell Bench (wide grip):
(reps x sets)
95# x 5 x 1
115# x 10 x 1
135# x 10 x 1
145# x 10 x 1
155# x 8 x 1
Decline Hammer Bench: 15 x 4
Incline Hammer Bench: 15 x 3
Barbell Shoulder Press: 65# x 10 x 1, 85# x 10 x 1, 95# x 5 x 2
Flat Hammer Bench: 15 x 3
Incline Bench: 15 x 3
Isolated Lat Pulls: 10 x 3
Lat Pull Down Machine: 12 x 3
Beware of the Honey Badger: The greatest of hunters who fears nothing is truly vicious and misunderstood.
#704
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Posted 15 February 2012 - 05:34 AM
02/14/2012: ME Lower
Deadlift - Straight Weight, No Extras:*
(reps x sets)
135# x 5 x 1
185# x 5 x 1
225# x 3 x 1
255# x 3 x 1
285# x 3 x 1
315# x 3 x 1
335# x 1 x 1
Hack Squat: 135# x 15 x 4
Leg Extension: 15-20 x 4
Abs
*First day deadlifted since I pulled my hamstring. The hammie was holding its own through the 315# pull. When I pulled the 335#, I was going to go for a triple. As I was going for the second rep, I felt a POP in the hammie. I have to say it was a good kind of POP if that could actually be. I felt like the area that was really immobile released. I iced when I got home, we'll see how it feels tomorrow. With the bodybuilding show coming up, my strength is going to go down as my calories reduce and cardio intensifies, so it was do all or do nothing...I chose do all.
Deadlift - Straight Weight, No Extras:*
(reps x sets)
135# x 5 x 1
185# x 5 x 1
225# x 3 x 1
255# x 3 x 1
285# x 3 x 1
315# x 3 x 1
335# x 1 x 1
Hack Squat: 135# x 15 x 4
Leg Extension: 15-20 x 4
Abs
*First day deadlifted since I pulled my hamstring. The hammie was holding its own through the 315# pull. When I pulled the 335#, I was going to go for a triple. As I was going for the second rep, I felt a POP in the hammie. I have to say it was a good kind of POP if that could actually be. I felt like the area that was really immobile released. I iced when I got home, we'll see how it feels tomorrow. With the bodybuilding show coming up, my strength is going to go down as my calories reduce and cardio intensifies, so it was do all or do nothing...I chose do all.
Beware of the Honey Badger: The greatest of hunters who fears nothing is truly vicious and misunderstood.
#705
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Posted 16 February 2012 - 02:08 AM
02/15/2012: 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 Rear Lat Pulls - 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
DB Rear Delt Flys - 12 x 3
Isolated Lat Pull Downs - 12 x 4
Vertical Lat Machine - 12 x 3
Row and Rear Delt Machine - 12 x 4 (delt) and 15 x 4 (row) --> superset
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 Rear Lat Pulls - 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
DB Rear Delt Flys - 12 x 3
Isolated Lat Pull Downs - 12 x 4
Vertical Lat Machine - 12 x 3
Row and Rear Delt Machine - 12 x 4 (delt) and 15 x 4 (row) --> superset
DB Front Lateral Raise - 10 x 3
DB Side Lateral Raise - 10 x 3
Beware of the Honey Badger: The greatest of hunters who fears nothing is truly vicious and misunderstood.
#706
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Posted 22 February 2012 - 04:28 AM
02/16/2012: Bi's and Tri's
Assistance:
(reps x sets)
Tricep Machine: 15 x 4
Bicep Curl Machine: 15 x 4
DB Floor Press: 12-15 x 4
Bicep Curl Machine 2: 15 x 4
Tricep Machine 2: 15 x 4
DB Hammer Curls: 15 x 4
Abs
Assistance:
(reps x sets)
Tricep Machine: 15 x 4
Bicep Curl Machine: 15 x 4
DB Floor Press: 12-15 x 4
Bicep Curl Machine 2: 15 x 4
Tricep Machine 2: 15 x 4
DB Hammer Curls: 15 x 4
Abs
Beware of the Honey Badger: The greatest of hunters who fears nothing is truly vicious and misunderstood.
#707
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Posted 22 February 2012 - 04:33 AM
02/17/2012: ME Chest/Shoulders/Little bita Back
Hammer Me Strength Day:
(reps x sets)
Hammer Strength Wide Flat Bench: 15 x 3
Incline Bench: 15 x 3
Decline Bench: 15-20 x 4
Hammer Strength Neutral Flat Bench: 15 x 3
Hammer Strength Incline Bench: 15 x 3
DB OHP: 10-12 x 4
Cable Chest Flys: 12 x 5
Military Press Machine: 10 x 3
Isolated Lat Pull Downs: 12-20 x 4
Vertical Lat Machine: 15 x 3
Hammer Me Strength Day:
(reps x sets)
Hammer Strength Wide Flat Bench: 15 x 3
Incline Bench: 15 x 3
Decline Bench: 15-20 x 4
Hammer Strength Neutral Flat Bench: 15 x 3
Hammer Strength Incline Bench: 15 x 3
DB OHP: 10-12 x 4
Cable Chest Flys: 12 x 5
Military Press Machine: 10 x 3
Isolated Lat Pull Downs: 12-20 x 4
Vertical Lat Machine: 15 x 3
Beware of the Honey Badger: The greatest of hunters who fears nothing is truly vicious and misunderstood.
#708
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Posted 22 February 2012 - 04:36 AM
02/18/2012: 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
Lying Leg Curls: 10 x 3
Calves: 50 x 3
Abs
Hamstring was really bothering me today. I'm still worn out from last Tuesday's deadlifting and am feeling my recovery is a bit slower due to my reduction in calories and start of cardio...
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
Lying Leg Curls: 10 x 3
Calves: 50 x 3
Abs
Hamstring was really bothering me today. I'm still worn out from last Tuesday's deadlifting and am feeling my recovery is a bit slower due to my reduction in calories and start of cardio...
Beware of the Honey Badger: The greatest of hunters who fears nothing is truly vicious and misunderstood.
#709
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Posted 22 February 2012 - 04:40 AM
02/21/2012: ME Lower Volume
Hack Squats
(reps x sets)
135# x 15 x 1
155# x 20 x 1
185# x 20 x 1
205# x 20 x 1
225# x 16 x 1
135# x 50 x 1 (feet together)
Leg Extension: 20 x 5 (varied weights for each set)
Yes Machine: 30 x 3
No Machine: 30 x 3
Abs
Posing Practice
The lack of fat in my diet is definitely catching up with me. I am constantly hungry, and my recovery is slower than usual. I have decided to lighen up on the weight and increase the reps up until the show.
Hack Squats
(reps x sets)
135# x 15 x 1
155# x 20 x 1
185# x 20 x 1
205# x 20 x 1
225# x 16 x 1
135# x 50 x 1 (feet together)
Leg Extension: 20 x 5 (varied weights for each set)
Yes Machine: 30 x 3
No Machine: 30 x 3
Abs
Posing Practice
The lack of fat in my diet is definitely catching up with me. I am constantly hungry, and my recovery is slower than usual. I have decided to lighen up on the weight and increase the reps up until the show.
Beware of the Honey Badger: The greatest of hunters who fears nothing is truly vicious and misunderstood.
#710
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Posted 22 February 2012 - 11:49 PM
02/22/2012: 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
DB Rear Delt Flys - 12 x 3
Isolated Lat Pull Downs - 15 x 5
Vertical Lat Machine - 15 x 3
Row and Rear Delt Machine - 15 x 4 (delt) and 15 x 3 (row) --> superset
DB Front Lateral Raise - 10 x 3
DB Side Lateral Raise - 10 x 3
Increased reps and reduced sets down to three for most exercises.
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
DB Rear Delt Flys - 12 x 3
Isolated Lat Pull Downs - 15 x 5
Vertical Lat Machine - 15 x 3
Row and Rear Delt Machine - 15 x 4 (delt) and 15 x 3 (row) --> superset
DB Front Lateral Raise - 10 x 3
DB Side Lateral Raise - 10 x 3
Increased reps and reduced sets down to three for most exercises.
Beware of the Honey Badger: The greatest of hunters who fears nothing is truly vicious and misunderstood.
#711
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Posted 01 March 2012 - 01:39 AM
02/25/2012: DE Lower Volume
Lying Leg Curl: 10-20 x 8
Front Squats: 10-15 x 8
T-Bar SLDL: 10 x 6
Calves: 40-60 x 4
Abs
Lying Leg Curl: 10-20 x 8
Front Squats: 10-15 x 8
T-Bar SLDL: 10 x 6
Calves: 40-60 x 4
Abs
Beware of the Honey Badger: The greatest of hunters who fears nothing is truly vicious and misunderstood.
#712
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Posted 01 March 2012 - 01:40 AM
02/26/2012: ME Upper Volume
Barbell Bench (Wide Grip):
(reps x sets)
95# x 5 x 1
115# x 5 x 1
135# x 10 x 1
135# x 11 x 1
135# x 12 x 1
Incline Bench: 15 x 3
DB OHP: 10 x 3
Decline Hammer Bench: 15 x 3
Flat Hammer Bench: 10 x 3
Incline Hammer Bench: 10 x 3
Cable Cross Overs: 10 x 6 (full/partial extension)
Isolated Lat Pulls: 15 x 3
Vertical Lat Machine: 10 x 3
Abs
Today, the weight started to feel heavy, and I had to really push myself to get through my training.
Barbell Bench (Wide Grip):
(reps x sets)
95# x 5 x 1
115# x 5 x 1
135# x 10 x 1
135# x 11 x 1
135# x 12 x 1
Incline Bench: 15 x 3
DB OHP: 10 x 3
Decline Hammer Bench: 15 x 3
Flat Hammer Bench: 10 x 3
Incline Hammer Bench: 10 x 3
Cable Cross Overs: 10 x 6 (full/partial extension)
Isolated Lat Pulls: 15 x 3
Vertical Lat Machine: 10 x 3
Abs
Today, the weight started to feel heavy, and I had to really push myself to get through my training.
Beware of the Honey Badger: The greatest of hunters who fears nothing is truly vicious and misunderstood.
#713
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Posted 01 March 2012 - 01:45 AM
02/28/2012: ME Lower Volume
Leg Extension: 10-20 x 10
Leg Press:
2 plates x 10
3 plates x 10
4 plates x 10
5 plates x 10
6 plates x 10
Hack Squats:
135# x 20
Drop Set: 245# x 5, 225# x 8, 175# x 10, 155# x 12, 135# x 20
Leg Extension: 15 x 3
Yes Machine: 30 x 2
No Machine: 30 x 2
Abs
Leg Extension: 10-20 x 10
Leg Press:
2 plates x 10
3 plates x 10
4 plates x 10
5 plates x 10
6 plates x 10
Hack Squats:
135# x 20
Drop Set: 245# x 5, 225# x 8, 175# x 10, 155# x 12, 135# x 20
Leg Extension: 15 x 3
Yes Machine: 30 x 2
No Machine: 30 x 2
Abs
Beware of the Honey Badger: The greatest of hunters who fears nothing is truly vicious and misunderstood.
#714
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Posted 01 March 2012 - 01:48 AM
02/29/2012: 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
Row and Rear Delt Machine - 15 x 4 (delt) and 15 x 3 (row) --> superset
DB Rear Delt Flys - 12 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 - 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
Row and Rear Delt Machine - 15 x 4 (delt) and 15 x 3 (row) --> superset
DB Rear Delt Flys - 12 x 3
DB Front Lateral Raise - 10 x 3
DB Side Lateral Raise - 10 x 3
Beware of the Honey Badger: The greatest of hunters who fears nothing is truly vicious and misunderstood.
#715
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Posted 02 March 2012 - 03:30 AM
03/01/2012: Bi's and Tri's
Assistance:
(reps x sets)
Tricep Machine 1: 15 x 4
Bicep Preacher Curl: 15 x 4
Tricep Machine 2: 15 x 4
Bicep Curl Machine 2: 12 x 4
Tricep Machine 3: 15 x 4
Bicep Curl Machine 3: 15 x 4
Abs.
Assistance:
(reps x sets)
Tricep Machine 1: 15 x 4
Bicep Preacher Curl: 15 x 4
Tricep Machine 2: 15 x 4
Bicep Curl Machine 2: 12 x 4
Tricep Machine 3: 15 x 4
Bicep Curl Machine 3: 15 x 4
Abs.
Beware of the Honey Badger: The greatest of hunters who fears nothing is truly vicious and misunderstood.
#716
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Posted 03 March 2012 - 10:20 PM
03/03/2012: DE Lower Volume
Straight Bar Squats (Medium Stance):
(reps x sets)
95# x 10 x 1
135# x 6 x 1
155# x 6 x 1
175# x 6 x 2
155# x 10 x 1
135# x 15 x 1
135# x 20 x 1
Lying Leg Curl: 15 x 4
T-Bar SLDL: 10 x 4
Calves: 50 x 3
Abs
Straight Bar Squats (Medium Stance):
(reps x sets)
95# x 10 x 1
135# x 6 x 1
155# x 6 x 1
175# x 6 x 2
155# x 10 x 1
135# x 15 x 1
135# x 20 x 1
Lying Leg Curl: 15 x 4
T-Bar SLDL: 10 x 4
Calves: 50 x 3
Abs
Beware of the Honey Badger: The greatest of hunters who fears nothing is truly vicious and misunderstood.
#717
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Posted 04 March 2012 - 09:06 PM
03/04/2012: ME Upper Volume
Barbell Flat Bench (Wide Grip)
(reps x sets)
95# x 5 x 1
115# x 5 x 1
135# x 10 x 1
145# x 10 x 1
155# x 9 x 1 (just couldn't get the 10th rep...)
Incline Hammer Bench: 15 x 3
DB OHP: 3 drop sets at 30#/22.5#/12.5#, 8-10 reps --- this was actually brutal
Decline Hammer Bench: 15 x 4
Incline Fly Bench: 15 x 3
Flat Hammer Bench (neutral): 8-10 x 3
Cable Cross Overs: 15 x 4
Vertical Lat Machine: 15 x 3
Pull Ups: 8-10 x 3
Abs
Barbell Flat Bench (Wide Grip)
(reps x sets)
95# x 5 x 1
115# x 5 x 1
135# x 10 x 1
145# x 10 x 1
155# x 9 x 1 (just couldn't get the 10th rep...)
Incline Hammer Bench: 15 x 3
DB OHP: 3 drop sets at 30#/22.5#/12.5#, 8-10 reps --- this was actually brutal
Decline Hammer Bench: 15 x 4
Incline Fly Bench: 15 x 3
Flat Hammer Bench (neutral): 8-10 x 3
Cable Cross Overs: 15 x 4
Vertical Lat Machine: 15 x 3
Pull Ups: 8-10 x 3
Abs
Beware of the Honey Badger: The greatest of hunters who fears nothing is truly vicious and misunderstood.
#718
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Posted 07 March 2012 - 04:46 AM
03/06/2012: ME Lower Volume
Front Squats:
(reps x sets)
135# x 10 x 1
155# x 10 x 1
185# x 10 x 1
225# x 10 x 1
Trap Bar Deadlifts:
(reps x sets)
135# x 15 x 1
185# x 15 x 1
235# x 10 x 1
285# x 7 x 1
Leg Extension: 20 x 5
Hack Squats: 135# x 15 x 3
Abs
Front Squats:
(reps x sets)
135# x 10 x 1
155# x 10 x 1
185# x 10 x 1
225# x 10 x 1
Trap Bar Deadlifts:
(reps x sets)
135# x 15 x 1
185# x 15 x 1
235# x 10 x 1
285# x 7 x 1
Leg Extension: 20 x 5
Hack Squats: 135# x 15 x 3
Abs
Beware of the Honey Badger: The greatest of hunters who fears nothing is truly vicious and misunderstood.
#719
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Posted 10 March 2012 - 01:52 AM
03/07/2012: 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
Row & Rear Delt Machine - 15 x 3 (delt) and 15 x 3 (row)
Isolated Lat Pull Downs - 15 x 3
Vertical Lat Machine - 15 x 3
DB Rear Delt Flys - 20 x 3
DB Front Lateral Raise - 20 x 3
DB Side Lateral Raise - 20 x 3
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
Row & Rear Delt Machine - 15 x 3 (delt) and 15 x 3 (row)
Isolated Lat Pull Downs - 15 x 3
Vertical Lat Machine - 15 x 3
DB Rear Delt Flys - 20 x 3
DB Front Lateral Raise - 20 x 3
DB Side Lateral Raise - 20 x 3
Beware of the Honey Badger: The greatest of hunters who fears nothing is truly vicious and misunderstood.
#720
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Posted 10 March 2012 - 01:55 AM
03/08/2012: Bi's and Tri's
Assistance:
(reps x sets)
DB Floor Press: 12 x 4
Bicep Preacher Curl Machine: 15 x 4
Tricep Machine: 15 x 4
Bicep Curl Machine: 15 x 4
Tricep Dips: 12-15 x 4
Bicep Curl Machine: 15 x 4
Abs
Assistance:
(reps x sets)
DB Floor Press: 12 x 4
Bicep Preacher Curl Machine: 15 x 4
Tricep Machine: 15 x 4
Bicep Curl Machine: 15 x 4
Tricep Dips: 12-15 x 4
Bicep Curl Machine: 15 x 4
Abs
Beware of the Honey Badger: The greatest of hunters who fears nothing is truly vicious and misunderstood.
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