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..
2
Suzanne's Log
Started by Suzanne Hedman, --
818 replies to this topic
#742
-
- Members
-
- 1096 posts
Advanced Member
- LocationCalifornia
Posted 11 April 2012 - 03:57 AM
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
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
Beware of the Honey Badger: The greatest of hunters who fears nothing is truly vicious and misunderstood.
#743
-
- Members
-
- 1096 posts
Advanced Member
- LocationCalifornia
Posted 11 April 2012 - 03:58 AM
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
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
Beware of the Honey Badger: The greatest of hunters who fears nothing is truly vicious and misunderstood.
#744
-
- Members
-
- 1096 posts
Advanced Member
- LocationCalifornia
Posted 16 May 2012 - 03:43 AM
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.
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.
Beware of the Honey Badger: The greatest of hunters who fears nothing is truly vicious and misunderstood.
#745
-
- Members
-
- 1096 posts
Advanced Member
- LocationCalifornia
Posted 16 May 2012 - 11:21 PM
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.
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.
Beware of the Honey Badger: The greatest of hunters who fears nothing is truly vicious and misunderstood.
#746
-
- Members
-
- 1096 posts
Advanced Member
- LocationCalifornia
Posted 20 May 2012 - 08:56 PM
05/17/2012: Bi's and Tri's
Quick workout at the local gym in Pacifica since we were flying down to Anaheim for the Rammstein concert. Remind me never to frequent this gym again...totally sucked.
Quick workout at the local gym in Pacifica since we were flying down to Anaheim for the Rammstein concert. Remind me never to frequent this gym again...totally sucked.
Beware of the Honey Badger: The greatest of hunters who fears nothing is truly vicious and misunderstood.
#747
-
- Members
-
- 1096 posts
Advanced Member
- LocationCalifornia
Posted 20 May 2012 - 08:58 PM
05/19/2012: DE Lower Volume
Straight Bar Squat (Medium Stance)
(reps x sets)
95# x 10 x 1
135# x 15 x 1
155# x 15 x 1
185# x 5 x 2
185# X 6 X 1
T-Bar SLDL: 12-15 x 4
KB Swings: 16 kg x 25 x 4
Abs
Straight Bar Squat (Medium Stance)
(reps x sets)
95# x 10 x 1
135# x 15 x 1
155# x 15 x 1
185# x 5 x 2
185# X 6 X 1
T-Bar SLDL: 12-15 x 4
KB Swings: 16 kg x 25 x 4
Abs
Beware of the Honey Badger: The greatest of hunters who fears nothing is truly vicious and misunderstood.
#748
-
- Members
-
- 1096 posts
Advanced Member
- LocationCalifornia
Posted 20 May 2012 - 09:00 PM
05/20/2012: ME Upper
Flat Bench (wide grip)
(reps x sets)
95# x 10 x 1
115# x 10 x 1
135# x 10 x 1
145# x 5 x 1
Hammer Strength Decline Bench: 15 x 3
Hammer Strength Incline Bench: 10 x 3
DB OHP (all drop sets): 30# x 10/17.5# x 10
Hammer Strength Neutral Grip Flat Bench: 10 x 3
Incline Bench: 20 x 3
Cable Cross Overs: 15 x 3
Vertical Lat Machine: 15-20 x 3
Low Back Machine: 15 x 3
Abs.
Flat Bench (wide grip)
(reps x sets)
95# x 10 x 1
115# x 10 x 1
135# x 10 x 1
145# x 5 x 1
Hammer Strength Decline Bench: 15 x 3
Hammer Strength Incline Bench: 10 x 3
DB OHP (all drop sets): 30# x 10/17.5# x 10
Hammer Strength Neutral Grip Flat Bench: 10 x 3
Incline Bench: 20 x 3
Cable Cross Overs: 15 x 3
Vertical Lat Machine: 15-20 x 3
Low Back Machine: 15 x 3
Abs.
Beware of the Honey Badger: The greatest of hunters who fears nothing is truly vicious and misunderstood.
#749
-
- Members
-
- 1096 posts
Advanced Member
- LocationCalifornia
Posted 23 May 2012 - 04:29 AM
05/22/2012: ME Lower
Hack Squats:
(reps x sets)
95# x 10 x 1
135# x 10 x 1
185# x 10 x 1
205# x 5 x 1
225# x 5 x 1
245# x 5 x 1
255# x 5 x 1
Front Squats: 135# x 10 x 3
Glute Machine: 15 x 3
Leg Extension: 15 x 3
Single Leg, Leg Extension (various positions): 30 x 3
Abs.
Hack Squats:
(reps x sets)
95# x 10 x 1
135# x 10 x 1
185# x 10 x 1
205# x 5 x 1
225# x 5 x 1
245# x 5 x 1
255# x 5 x 1
Front Squats: 135# x 10 x 3
Glute Machine: 15 x 3
Leg Extension: 15 x 3
Single Leg, Leg Extension (various positions): 30 x 3
Abs.
Beware of the Honey Badger: The greatest of hunters who fears nothing is truly vicious and misunderstood.
#750
-
- Members
-
- 1096 posts
Advanced Member
- LocationCalifornia
Posted 24 May 2012 - 09:28 PM
05/23/2012: Trap/Back/Delt Assistance
Assistance Work:
(reps x sets)
Old School Shrug Machine - superset narrow and wide grips: 15 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)
Isometric 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.
Assistance Work:
(reps x sets)
Old School Shrug Machine - superset narrow and wide grips: 15 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)
Isometric 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.
Beware of the Honey Badger: The greatest of hunters who fears nothing is truly vicious and misunderstood.
#751
-
- Members
-
- 1096 posts
Advanced Member
- LocationCalifornia
Posted 27 May 2012 - 02:19 AM
05/24/2012: Bi's and Tri's
Assistance:
(reps x sets)
Bicep Curl Machine: 15 x 3
Tricep Machine 1: 15 x 3
Bicep Preacher Curl Machine: 15 x 3
Tricep Machine 2: 15 x 3
Bicep DB Hammer Curls: 15 x 3
Tri Bwt Dips: 15 x 3
Abs
Assistance:
(reps x sets)
Bicep Curl Machine: 15 x 3
Tricep Machine 1: 15 x 3
Bicep Preacher Curl Machine: 15 x 3
Tricep Machine 2: 15 x 3
Bicep DB Hammer Curls: 15 x 3
Tri Bwt Dips: 15 x 3
Abs
Beware of the Honey Badger: The greatest of hunters who fears nothing is truly vicious and misunderstood.
#752
-
- Members
-
- 1096 posts
Advanced Member
- LocationCalifornia
Posted 27 May 2012 - 02:21 AM
05/26/2012: DE Lower Volume
Straight Bar Squat (Medium Stance)
(reps x sets)
95# x 10 x 1
135# x 10 x 1
155# x 10 x 1
185# x 10 x 1 (this is definitely a rep PR)
205# x 5 x 1
Lying Leg Curl: 15 x 4
Single Leg, Leg Extension (various positions): 45/side x 3
Glute Machine: 15 x 3
Abs
Straight Bar Squat (Medium Stance)
(reps x sets)
95# x 10 x 1
135# x 10 x 1
155# x 10 x 1
185# x 10 x 1 (this is definitely a rep PR)
205# x 5 x 1
Lying Leg Curl: 15 x 4
Single Leg, Leg Extension (various positions): 45/side x 3
Glute Machine: 15 x 3
Abs
Beware of the Honey Badger: The greatest of hunters who fears nothing is truly vicious and misunderstood.
#753
-
- Members
-
- 1096 posts
Advanced Member
- LocationCalifornia
Posted 30 May 2012 - 02:58 AM
05/27/2012: ME Upper Volume
Trained at the Gold's in Corte Madera today. Almost identical to the Gold's in San Francisco except for the people...
Straight Bar Flat Bench (Neutral Grip)
(reps x sets)
95# x 10 x 1
115# x 10 x 1
135# x 10 x 3
Hammer Strength Incline Bench - 15 x 3
Hammer Strength Decline Bench - 15 x 3
Hammer Strength Wide Grip Bench - 10 x 3
Incline Bench - 10 x 3
Cable Cross Overs - 15 x 3
Vertical Lat Machine - 15 x 3
Low Back Machine - 20 x 4
Abs
Trained at the Gold's in Corte Madera today. Almost identical to the Gold's in San Francisco except for the people...
Straight Bar Flat Bench (Neutral Grip)
(reps x sets)
95# x 10 x 1
115# x 10 x 1
135# x 10 x 3
Hammer Strength Incline Bench - 15 x 3
Hammer Strength Decline Bench - 15 x 3
Hammer Strength Wide Grip Bench - 10 x 3
Incline Bench - 10 x 3
Cable Cross Overs - 15 x 3
Vertical Lat Machine - 15 x 3
Low Back Machine - 20 x 4
Abs
Beware of the Honey Badger: The greatest of hunters who fears nothing is truly vicious and misunderstood.
#754
-
- Members
-
- 1096 posts
Advanced Member
- LocationCalifornia
Posted 30 May 2012 - 03:01 AM
05/29/2012: DE Lower Volume
Going to switch my DE and ME Lower Volume days for a while.
Straight Bar Squat (Medium Stance)
(reps x sets)
95# x 10 x 1
135# x 10 x 1
155# x 10 x 1
185# x 10 x 1
205# x 7 x 1
Lying Leg Curl - 10 x 3
Single Leg, Leg Extension (various foot positions) - 45/side x 3
T-Bar SLDL - 15 x 3
Abs.
Going to switch my DE and ME Lower Volume days for a while.
Straight Bar Squat (Medium Stance)
(reps x sets)
95# x 10 x 1
135# x 10 x 1
155# x 10 x 1
185# x 10 x 1
205# x 7 x 1
Lying Leg Curl - 10 x 3
Single Leg, Leg Extension (various foot positions) - 45/side x 3
T-Bar SLDL - 15 x 3
Abs.
Beware of the Honey Badger: The greatest of hunters who fears nothing is truly vicious and misunderstood.
#755
-
- Members
-
- 1096 posts
Advanced Member
- LocationCalifornia
Posted 03 June 2012 - 09:47 PM
05/30/2012: Trap/Back/Delt Assistance
Assistance Work:
(reps x sets)
Old School Shrug Machine - superset narrow and wide grips: 15 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)
Isometric 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.
Assistance Work:
(reps x sets)
Old School Shrug Machine - superset narrow and wide grips: 15 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)
Isometric 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.
Beware of the Honey Badger: The greatest of hunters who fears nothing is truly vicious and misunderstood.
#756
-
- Members
-
- 1096 posts
Advanced Member
- LocationCalifornia
Posted 03 June 2012 - 09:49 PM
05/31/2012: Bi's and Tri's:
Assistance:
(reps x sets)
DB Floor Press: 45# x 12 x 3
DB Hammer Curls: 22.5# x 12 x 3
Tri Dips (bodyweight): 15 x 3
Bicep Preacher Curl Machine: 15 x 3
Tricep Machine: 15 x 3
Bicep Curl Machine: 15 x 3
Abs
Assistance:
(reps x sets)
DB Floor Press: 45# x 12 x 3
DB Hammer Curls: 22.5# x 12 x 3
Tri Dips (bodyweight): 15 x 3
Bicep Preacher Curl Machine: 15 x 3
Tricep Machine: 15 x 3
Bicep Curl Machine: 15 x 3
Abs
Beware of the Honey Badger: The greatest of hunters who fears nothing is truly vicious and misunderstood.
#757
-
- Members
-
- 1096 posts
Advanced Member
- LocationCalifornia
Posted 03 June 2012 - 09:52 PM
06/02/2012: ME Lower Volume
Deadlift:
(reps x sets)
135# x 10 x 1
185# x 5 x 1
215# x 5 x 1
245# x 3 x 1
265# x 3 x 1
285# x 3 x 1
305# x 3 x 1
Leg Extension: 15 x 5
Yes Machine: 40 x 2
No Machine: 40 x 2
Seated Leg Press: 20 x 3
Abs
Deadlift:
(reps x sets)
135# x 10 x 1
185# x 5 x 1
215# x 5 x 1
245# x 3 x 1
265# x 3 x 1
285# x 3 x 1
305# x 3 x 1
Leg Extension: 15 x 5
Yes Machine: 40 x 2
No Machine: 40 x 2
Seated Leg Press: 20 x 3
Abs
Beware of the Honey Badger: The greatest of hunters who fears nothing is truly vicious and misunderstood.
#758
-
- Members
-
- 1096 posts
Advanced Member
- LocationCalifornia
Posted 03 June 2012 - 09:58 PM
06/03/2012: ME Upper Volume
It's a Machine Kind of a Day:
(reps x sets)
Hammer Strength Neutral Grip Flat Bench: 15 x 3
Hammer Strength Incline Bench: 15 x 3
Hammer Strength Decline Bench: 15 x 3
Wide Grip Flat Bench: 15 x 3
Incline Bench: 15 x 3
Shoulder Press: 20 x 3
Cable Cross Overs: 15 x 3
Vertical Lat Machine: 15 x 3
Low Back Machine: 15 x 3
Isolated Lat Pulls: 200ish x 1
Abs...
It's a Machine Kind of a Day:
(reps x sets)
Hammer Strength Neutral Grip Flat Bench: 15 x 3
Hammer Strength Incline Bench: 15 x 3
Hammer Strength Decline Bench: 15 x 3
Wide Grip Flat Bench: 15 x 3
Incline Bench: 15 x 3
Shoulder Press: 20 x 3
Cable Cross Overs: 15 x 3
Vertical Lat Machine: 15 x 3
Low Back Machine: 15 x 3
Isolated Lat Pulls: 200ish x 1
Abs...
Beware of the Honey Badger: The greatest of hunters who fears nothing is truly vicious and misunderstood.
#759
-
- Members
-
- 1096 posts
Advanced Member
- LocationCalifornia
Posted 07 June 2012 - 03:56 AM
06/05/2012: DE Lower Volume
Straight Bar Squat (Medium Stance)
(reps x sets)
95# x 10 x 1
135# x 10 x 1
155# x 10 x 1
185# x 10 x 1
205# x 8 x 1
225# x 3 x 1 (knee wraps)
245# x 3 x 1 (knee wraps)
Zercher Squats: 65# x 10 x 3
Abs
Straight Bar Squat (Medium Stance)
(reps x sets)
95# x 10 x 1
135# x 10 x 1
155# x 10 x 1
185# x 10 x 1
205# x 8 x 1
225# x 3 x 1 (knee wraps)
245# x 3 x 1 (knee wraps)
Zercher Squats: 65# x 10 x 3
Abs
Beware of the Honey Badger: The greatest of hunters who fears nothing is truly vicious and misunderstood.
#760
-
- Members
-
- 1096 posts
Advanced Member
- LocationCalifornia
Posted 07 June 2012 - 03:57 AM
06/06/2012: Trap/Back/Delt Assistance
Assistance Work:
(reps x sets)
Old School Shrug Machine - superset narrow and wide grips: 15 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)
Isometric 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.
Assistance Work:
(reps x sets)
Old School Shrug Machine - superset narrow and wide grips: 15 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)
Isometric 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.
Beware of the Honey Badger: The greatest of hunters who fears nothing is truly vicious and misunderstood.
2 user(s) are reading this topic
0 members, 2 guests, 0 anonymous users
