Scot's training journal

[Scotsman]

Since I've been asked to start one up again here goes. I'll give a quick preface to what's been going on. In mid december I was involved in a very bad auto accident after a city bus ran a redlight and smashed the truck I was driving. I was just starting to lift again in March when I nearly tore my right foot off during some drunken shenannigens. I pretty much couldn't walk for about a month. This last week makes my eighth week in a row back in the gym. I'll start with this week and keep it going from there.

Week of 6/22-6/26

Monday: Chest

Flat bench
barx20
135x15
225x8
275x6
315x6
365x4 (Heaviest I've been since tearing my left pec in march '08)
225x10 pause reps

Machine flyes:
150 x8x3

Rear delt flyes machine:
60x8x3

Wednesday: Back/bis
Rack pulls
135x6
225x6
315x6
405x6 All reps double overhand to this point
500x6 Added heavy collars and switched to mixed grip
590x6
680x6 Added straps
770x0 Broke the rack with the first rep then nearly passed out
405x1 25second double overhand grip hold

Lat pulldowns
100x8
150x8
200x8
250x8
150x8

Alternate dumbell curls
30x6
45x6
55x6
70x6
burnouts 40x12, 25x10

Thursday: Shoulders
overhead press/push press
barx10
95x10
135x10
185x6
225x10
275x5 switched to pushpress
320x3
Burnouts straight pressing 230x7, 135x11, barx20

Dumbell lateral raises
20x8
30x8
40x8
20x8

Friday: Squats/abs
Squats
barx6
135x8
225x6
315x5 Heaviest I've been in a while
225x6 as deep as I could get

Seated ab crunch machine
190x8
210x8
230x8
250x8 Ties my pr on these

Felt like shit so didn't do anything else on friday.

Oh forgot to add stats:
Height 6'2"
Weight Monday I was 321 by friday was 317 (I always seem to lose weight during the week)
Age 32yo

Cheers,
Scotsman

 

[ExtraMile]

sick bro, logs are the best!

& respect for coming back from all the injuries, man u seem to be plagued by injuries and accidents!

 

[thebigoz]

You sir, are an animal.

 

[Scotsman]

sick bro, logs are the best!

& respect for coming back from all the injuries, man u seem to be plagued by injuries and accidents!

Yep pretty much the story of my life. If I could stay healthy for one year who knows what I would accomplish.

Cheers,
Scotsman

 

[SaiBoT]

In!!!

 

[Smurfy]

*subscribed*

and Holy Moses your lifts are impressive , especially DL, jeez you went so heavy you broke the rack?! lol nice.

where do you train?

 

[artificialaspirations]

in

 

[iggy]

in

me too

 

[Scotsman]

*subscribed*

and Holy Moses your lifts are impressive , especially DL, jeez you went so heavy you broke the rack?! lol nice.

where do you train?

No the rack didn't break. I'm still a long ways away from where I was last year. I was managing reps with 950 on rack pulls.

The gym is called better bodies, it's more of a pretty boy gym, but they let us deadlift and throw chalk at each other.LOL

Cheers,
Scotsman

 

[Smurfy]

No the rack didn't break. I'm still a long ways away from where I was last year. I was managing reps with 950 on rack pulls.

The gym is called better bodies, it's more of a pretty boy gym, but they let us deadlift and throw chalk at each other.LOL

Cheers,
Scotsman

oh lol.

yeah if they let you use chalk and deadlift then it cant be half bad

 

[Scotsman]

oh lol.

yeah if they let you use chalk and deadlift then it cant be half bad

Yeah plus I paid for three years in advance so no gym fees until sept. 2010!

Cheers,
Scotsman

 

[Scotsman]

Mon 6/29
Chest:

Flat bench
barx15
135x10
225x8
275x6
315x6
365x5 (reps pr I think)
315x4 pause reps
225x10

Machine flyes
200x8x3

Machine rear delt flyes
85x8
115x8x3

Bodyweight today was 327!!!! that's a big pr.LOL

Cheers,
Scotsman

 

[Scotsman]

Tues 6/30
Deadlift/back:
Deads
warmup stretching with bar
warmup stretching with 135
225x5
315x5
405x3 (first time pulling from the floor since early april, and first reps set at this weight since early november '08)
SLDL
225x6
135x8

V-grip pulldowns
100x8
150x8
200x8
250x6
150x8

Called it there since my back has been cramping up since doing bench yesterday. Pretty happy with deads hadn't really expected to go that heavy today just felt really good. Now I am going to treat myself to ice cream for a day well done.

Cheers,
Scotsman

 

[SaiBoT]

Tues 6/30
Deadlift/back:
Deads
warmup stretching with bar
warmup stretching with 135
225x5
315x5
405x3 (first time pulling from the floor since early april, and first reps set at this weight since early november '08)
SLDL
225x6
135x8

V-grip pulldowns
100x8
150x8
200x8
250x6
150x8

Called it there since my back has been cramping up since doing bench yesterday. Pretty happy with deads hadn't really expected to go that heavy today just felt really good. Now I am going to treat myself to ice cream for a day well done.

Cheers,
Scotsman

Nice, in no time you will be back on the high numbers! My deadlift routine it's similar to yours but instead of the SLDL i do deficit deads on top of a step and reset the bar on the floor.

I will try a PR of 405 or 415lbs for 3 reps next friday, i was a bit higher before for singles, but hurt my ribs while doing it. What would you consider a good intermediate level abs routine?

 

[Scotsman]

Nice, in no time you will be back on the high numbers! My deadlift routine it's similar to yours but instead of the SLDL i do deficit deads on top of a step and reset the bar on the floor.

I will try a PR of 405 or 415lbs for 3 reps next friday, i was a bit higher before for singles, but hurt my ribs while doing it. What would you consider a good intermediate level abs routine?

Personally I don't like pulling from a deficit, just feels too weird to me. Plus I've never had any issue with breaking the floor my problems start around the knees.

Kick ass on your pulls! Hope the pr comes easy for you.

Right now I'm only doing high weight ab work 1-2 times per week. I get a lot of ab/core work from the squats/dead/overhead work so I don't do a lot of extra work for them. I'm doing 3-4 sets of 8 reps on weighted crunches right now. Need to get back to doing some leg raises and twist work though. I'll have to put some thought into what I'd recommend as far as an intermediate routine. Are you looking for a core strength work regiment or more of an endurance/athletic? A pure strength program will differ greatly from one geared more towards sports/activities.

Cheers,
Scotsman

 

[SaiBoT]

Personally I don't like pulling from a deficit, just feels too weird to me. Plus I've never had any issue with breaking the floor my problems start around the knees.

Kick ass on your pulls! Hope the pr comes easy for you.

Right now I'm only doing high weight ab work 1-2 times per week. I get a lot of ab/core work from the squats/dead/overhead work so I don't do a lot of extra work for them. I'm doing 3-4 sets of 8 reps on weighted crunches right now. Need to get back to doing some leg raises and twist work though. I'll have to put some thought into what I'd recommend as far as an intermediate routine. Are you looking for a core strength work regiment or more of an endurance/athletic? A pure strength program will differ greatly from one geared more towards sports/activities.

Cheers,
Scotsman

Pure strength bro. Recently added overhead squats and front squats to my squat routine and I can feel my mid section wobbly. Never had like a solid ab routine, but now that my poundages are increasing I don't want my abs to set me back.

Thanks bro!

 

[Scotsman]

7/1

Curls/Cardio
Dumbell curls
30x6
45x6
55x6
65x6
45x10, 30x5 burnout

Cario
15min recumbant bike.

Gym was stifling hot today I was pouring sweat doing curls, and was pretty sure I might die of dehydration on cardio.

Cheers,
Scotsman

 

[iggy]

Scots, what do you drink while lifting?

what? or gatorade and water?

 

[Scotsman]

Scots, what do you drink while lifting?

what? or gatorade and water?

Just water. That's most of what I drink all day long I'd say 95% of my fluid consumption is pure water. I drink gatorade and pediolyte when I am competing to keep blood sugar up and help with cramping. I also drink gatorade/powerade if I am working outside.

Cheers,
Scotsman

 

[Scotsman]

7/2

Shoulders:
Overhead presses
barx20
95x15
135x8
185x6
225x10
280x4 push press added heavy collars
320x2 set up completely wrong just felt bad
320x1 easy enough with better setup brought the weight down too quick and bounced it forward off my collar bones.LOL
140x15 strict press

DB Lateral raises
15x8
25x6
35x6
45x6
30x8
30x8

Skipped triceps, will do them tomorrow.

Just an all around shitty day. Felt like I was in slow motion the whole time. I did take some vids today and will post them up this weekend.

Cheers,
Scotsman

 

[Scotsman]

Today's workout was an epic fail so I won't bother posting it. But here are vids from yesterday.

225x10 standing press


280x4 push press


320x2 bad setup


320x1 dropped the weight too fast and bounced if off my collar bones.LOL


Cheers,
Scotsman

 

[ExtraMile]

lol that dude on the left is squatting a third of what your pressing overhead in your last video! haha

 

[Scotsman]

lol that dude on the left is squatting a third of what your pressing overhead in your last video! haha

He's a super cool guy probably about 45-50yo. When I was doing my cool down set at 140 he smiled and said "I wish I could do that for one". Also I probably weigh more than twice what he does.

Cheers,
Scotsman

 

[Smurfy]

Today's workout was an epic fail so I won't bother posting it. But here are vids from yesterday.

225x10 standing press


280x4 push press


320x2 bad setup


320x1 dropped the weight too fast and bounced if off my collar bones.LOL


Cheers,
Scotsman

shit this is awesome stuff. i miss OHPing. I miss the bruises/scrapes on my collar bone lol

 

[Scotsman]

7/6 Bench:
Flat bench
barx20
135x10
225x8
275x6
315x5
365x3
405x2almost 3 (Big pr best ever before was one at 405, spotter had to bump it a couple of times on rep three)
315x5
225x20

Was completely stewed after that so skipped abs and pec/rear delt flyes.

All in all extremely happy right now. Hadn't tried that much weight since feb '08 before my pec tear.

Cheers,
Scotsman

 

[Smurfy]

7/6 Bench:
Flat bench
barx20
135x10
225x8
275x6
315x5
365x3
405x2almost 3 (Big pr best ever before was one at 405, spotter had to bump it a couple of times on rep three)
315x5
225x20

Was completely stewed after that so skipped abs and pec/rear delt flyes.

All in all extremely happy right now. Hadn't tried that much weight since feb '08 before my pec tear.

Cheers,
Scotsman

awesome!!!

 

[SaiBoT]

Great job bro! Impressive PR and shoulder workout videos too!

 

[Big_BK]

Sick bro, looking large as well! Glad to see your recovery is going well.