Update

[Scotsman]

Not bad at all but you better find something different for tris suh as pin presses or heavy dips cause you need all the tricept you can get for overhead, never enough tricept strength

I really like reverse presses for tri's, I think they do about as good a job as anything for pressing strength. I do need to add in pin presses though for a little more strength on lockout. I am probably going to try for 300+ on push press this week so I'll see how the old tris are kicking.

THanks for the advice as always
Scotsman

 

[Scotsman]

6/28 Chest

Bench
warm-up
225x8
275x8
315x7
225x5 (full pause on each rep)
Shoulder felt pretty good but didn't want to push my luck.

Hammer strength press
300x8
300x8
300x8

Flyes and rear delts on machine

Cheers,
Scotsman

 

[strongsmartsexy]

6/28 Chest

Bench
warm-up
225x8
275x8
315x7
225x5 (full pause on each rep)
Shoulder felt pretty good but didn't want to push my luck.

Hammer strength press
300x8
300x8
300x8

Flyes and rear delts on machine

Cheers,
Scotsman

Yee haw! Don't push that shoulder too much!

I still can't do flat bench since it hoses my shoulder. I can actually incline and close grip bench more than I can flat bench.

 

[Scotsman]

6/29 Back

Iso high rows
100x15
200x8
400x6
600x6
300x6

Iso rows
400x6
600x6
800x8
400x8
200x8

Decided to leaves since the gym smelled like it was on fire and there were three fire trucks, two ambulances, two rescue trucks, and two police cars there. The firemen were running around inside in full gear trying to find the source. Now I like the burn as much as the next lifter but not that kind of burns.

Cheers,
Scotsman

 

[strongsmartsexy]

6/29 Back

Iso high rows
100x15
200x8
400x6
600x6
300x6

Iso rows
400x6
600x6
800x8
400x8
200x8

Decided to leaves since the gym smelled like it was on fire and there were three fire trucks, two ambulances, two rescue trucks, and two police cars there. The firemen were running around inside in full gear trying to find the source. Now I like the burn as much as the next lifter but not that kind of burns.

Cheers,
Scotsman

Are those iso rows on a Hammer Strength machine?

 

[Scotsman]

Are those iso rows on a Hammer Strength machine?

The high rows are. The regular seated rows are on a bodymaster's iso row. You can't load that much weight on the hammer machines at my gym. Also the grips rotate for a smoother pull.

Cheers,
Scotsman

 

[Lord_Suston]

What kinda food did you eat man to fumigate the place,lol.... SDhort and intense nice workout

 

[Scotsman]

What kinda food did you eat man to fumigate the place,lol.... SDhort and intense nice workout

That would have been taco bell at 2am, thank you.

 

[Scotsman]

6/30 Shoulders

Standing Push Presses
warm-up (bar,95,135)
185x3
225x3
275x3
300x1 (25lb pr, Failed on first attempt because I forgot to lockout until the bar was already on the way down, so I set it back on my delts and pushed it up)
225x5 1 no push 4 with push.
135x8 no push

Front raises
15x6
30x6
30x6
20x6

Lateral raises
15x6
30x6
45x6
25x6

Rear delts
2x6 10lbs

Upright rows (cantilever machine)
135x6
225x6
315x6
135x10

15 min intense cardio.

Cheers,
Scotsman

 

[Scotsman]

7/1 Legs

Squats ATF
warm-up
225x4
315x3
365x3
225x5 1sec pause at bottom of each rep.
135x5 (good mornings for stretch)

Leg curls hammer strength
1plx8
2plx8
2plx8
2plx7

Will do calves on sat with abs. My two main weaknesses right now are abs and hams. So I am going to direct more training to these two areas.

Cheers
Scotsman