Scots new log: THE RETURN

[Scotsman]

2/26 deads/back

Absolute shitty day.

Deads
495 x2
545 x1

Rack pulls
495 x3
585 x1
675 xfail

Was tired and unmotivated so I quit there.

Cheers,
Scotsman

 

[Scotsman]

2/27 Cardio/bis

30 +5 min elliptical machine. I did 5+mph for the first ten and last five minutes. went 2.7 miles including the 5 min cooldown.

DB curls
35 x6
50 x5
65 x5
80 x5 (switched to hammer curls)
95 x5
45 x8

Will move the db's up 5lbs next week.

Cheers,
Scotsman

 

[Scotsman]

2/28 Shoulders/tris

Push press
275 x3
335 x2xfail
275 x5

CG bench
315 x6 went a little narrower than normal

Lateral raises
20 x6
30 x5
40 x5

2/29 Squats
315 x3
405 x2
Felt like shit so I quit and went home

3/3 Chest
315 x6 (tore my left pec on the last rep.

That catches me up I think.

Cheers,
Scotsman

 

[Scotsman]

3/4 deads/back

Deads
warm-up
495 x3
225 x6 sldl

Seated cable rows
150 x8
200 x8
250 x8

Cheers,
Scotsman

 

[Scotsman]

3/5 Cardio/bis

Ex-bike 30min increasing resistance every 5min kept ove 90rpm the whole time.

EZ-bar curls ( first time I've done these in about 3 years)
25 x8
75 x6
95 x5
125 x5
145 x5
175 x3
125 x5
75 x10

Cheers,
Scotsman

 

[Scotsman]

3/6 shoulders

Dumbell standing presses
20 x8
30 x8
40 x8
50 x8

BB standing presses
135 x8 x3

Zercher squats
135 x8 x3

3/10 Stretching

3/11 Deads/back

315x3
405x2
495 x1
585 xfailx3 (got all three over the knees and couldn't lock out)

Seated rows
200 x6
400 x6
600 x6
800 x6
500 x6

V-grip pulldowns
150 x8
200 x6 x2

3/12 Cardio/bis
30 min elliptical (went 2.5 miles)

DB curls
25 x6
40 x5
55 x5
70 x5 (switched to hammer curls)
85 x5
100 x3
60 x5
40 x8

Cheers,
Scotsman

 

[Cal_21]

COOL LOG!

Just stumbled across it. Good job in the gym bro.

 

[Scotsman]

Thanks Cal.

3/13 Shoulders/tris

Overhead press strict
225 x5

DB Lateral raises
25 x6
35 x5
45 x5
30 x8

DB Front raises
25 x5
35 x5
45 x5
30 x10

DB Rear delt flyes
15 x8
20 x8

Tricep push downs (v-grip)
80 x8
110 x8
140 x8
170 x5
80 x12

Cheers,
Scotsman

 

[Scotsman]

3/24 Chest/abs

First day back after my week off, plus first bench day since tearing my pec.

Bench:
Bar x10
95 x10
135 x10
185 x7 (felt really tight so I stopped at 7)
135 x10
135 x10

Rear delt dumbell flyes:
15 x8
20 x6

Seated ab crunch:
170 x10
190 x10
210 x10
230 x10

Felt good to do some lifting even if it was really light. Chest did pretty well for being three weeks out from the injury.

Cheers,
Scotsman

 

[Scotsman]

3/25 Deads/back

Deads
405 x5

SLDL
225 x8

Bent over rows
135 x8 x3

Seated cable rows
150 x10
200 x10

Cheers,
Scotsman

 

[Scotsman]

3/28 Squats/arms

Squats
225 x8
315 x10

Ez bar curls
25 x10
75 x8
125 x6
145 x4
175 x3
125 x6
75 x10

Tricep pushdowns
80 x8
110 x8
140 x8
170 x8
100 x8

Took off wed and thurs due to other commitments. I have vids coming on the squats.

Cheers,
Scotsman

 

[Scotsman]

3/31 Chest/abs

Bench
bar x10
95 x10
135 x10
185 x10 x2

Incline bench
bar x10
95 x10
135 x10 x2

Rear delts machine
60 x10 x2

Seated ab crunch
190 x10
210 x10
230 x10
250 x6

Pec felt a lot better this week, still very tight so I am keeping the weights super low.

Cheers,
Scotsman

 

[Tatyana]

3/24 Chest/abs

First day back after my week off, plus first bench day since tearing my pec.

Bench:
Bar x10
95 x10
135 x10
185 x7 (felt really tight so I stopped at 7)
135 x10
135 x10

Rear delt dumbell flyes:
15 x8
20 x6

Seated ab crunch:
170 x10
190 x10
210 x10
230 x10

Felt good to do some lifting even if it was really light. Chest did pretty well for being three weeks out from the injury.

Cheers,
Scotsman

YUCK.

How did you know you tore it and to what extent.

I also have been dealing with an injury, I pulled my back a bit, about two weeks ago.

So I know what you mean about having workouts that you think suck.

Do you ever do really high reps?

I have been working on form and making lighter weights feel heavier while I have been still a bit tight.

 

[jackangel]

i want to see some big numbers from you, highlander. fucking torn pec...how annoying.

best of luck. i hope you can eliminate the stressors which hold you down, make you sick once in a while, etc. i quit my job recently as well, moving out to SoCal. fucking jobs...

if you can, just bring it back to the basics: train, eat, drink water, sleep, defecate, fuck, repeat.

 

[Scotsman]

4/2 deads/back

Deads
225 x8
315 x6
405 x4
495 x2

Bent over rows
225 x6 x2

Seated cable rows
150 x8
200 x8
250 x8

Managed to pull something in my lower back while stretching of all things.

Cheers,
Scotsman

 

[Scotsman]

4/3 Shoulders/arms

Standing OHP
225 x3 x2

DB lateral raises
20 x6
30 x6
40 x6
50 x6 Reps PR
30 x6

DB curls
30 x6
45 x6
60 x6
75 x6
90 x5

Tricep pushdowns
80 x8
110 x8
140 x8

Back felt ok but still a little off. If I move in the wrong way it sends shooting pains through my midsection. Just need to take it easy for a few days.

Cheers,
Scotsman

 

[Tatyana]

4/2 deads/back

Deads
225 x8
315 x6
405 x4
495 x2

Bent over rows
225 x6 x2

Seated cable rows
150 x8
200 x8
250 x8

Managed to pull something in my lower back while stretching of all things.

Cheers,
Scotsman

LOL, me too a couple of weeks ago.

Still can't go heavy on squats.

Have you seen a physio?

My back pull showed up while squatting, but I am sure it was from sleeping scrunched up on a plane.

 

[Scotsman]

LOL, me too a couple of weeks ago.

Still can't go heavy on squats.

Have you seen a physio?

My back pull showed up while squatting, but I am sure it was from sleeping scrunched up on a plane.

Nothing sucks worse than doing something to your back.

Going to rest up this weekend and see how it feels. I pretty much will only go see a doc if I think there is a high chance of my dieing.LOL

So easy to injure the back especially in everyday life.

Cheers,
Scotsman