Update

[Lord_Suston]

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

Very nice, Maybe some short sprinting uphill for some extra ham work, you pressing freak..... How did the 365 feel???

 

[Scotsman]

Very nice, Maybe some short sprinting uphill for some extra ham work, you pressing freak..... How did the 365 feel???

Yeah I plan on starting sprints on Sat. 365 felt really light I'll head up into the 400's next time. May get out the belt and wraps here pretty soon. Also I am excited to see what kind of gains I make one I get back on creatine. I am making great progress now without taking anything. Figure I'll start creatine six weeks out from the comp and tribulus three weeks out along with some glucosamine and chondroitin.

Cheers,
Scotsman

 

[BigBadBootyDaddy29]

That is an impressive push press. When and where is your competition? and what do you plan on weighing in at? I read on another post that you 306 or 308 or something at 6'2".....I was wondering if you could outline briefly what your diet is like.

 

[Scotsman]

That is an impressive push press. When and where is your competition? and what do you plan on weighing in at? I read on another post that you 306 or 308 or something at 6'2".....I was wondering if you could outline briefly what your diet is like.

Thanks BBBD29. My comp is on august 28th in pueblo Colorado. I am thinking on dropping down to 285 to increase my mobility and drop a little fat between now and then. I am currently sitting right at 300.

As for my diet I am not regulating it too much right now. Just trying to get in 200 or so grams of protein a day (minimum) here's kind of what I have planned from after the fourth to the comp.

Breakfast:
fruit (oranges or bananas most likely)
cereal or oatmeal 1cup
2-3 large eggs

Snack1:
Protein shake probably 40-50gr protein

Lunch:
Chicken, beef, or Tuna. (Will switch up probably daily) enough for 40-50gr pr.
Ramen noodles or whole wheat bread (depending on which meat)
More fruit or salad (for fiber and vits.)

Snack2:
Mixed shake protein and carb.

workout

Dinner.
Beef or Chicken 60-70gr prot.
Salad or vegetables of some sort.

Late night snack:
sm protein shake 10-20gr protein.

Basically I am going to phase out carbs during the day but still keep some in the diet. Going to try to keep carbs to a minimum after workout and before bed as to facilitate losing a little bodyfat. Mainly I can't sacrifice any strength just to lose weight so if I come in a little over 285 I won't cry about it. Going to add in three days a week of intense cardio and some specific events training from now till then.

Cheers,
Scotsman

 

[Scotsman]

7/3 Quads,Calves,Abs

Quads:
Leg Extensions Hammer strength
1plx8x3 Slow with held squeeze at top.

Seated Calf Raises
1plx8
2plx8
4plx8
5plx8
5plx8
3plx8

Seated machine Crunches
100x8
150x8
200x8
250x8
200x8

Cheers,
Scotsman

 

[Scotsman]

7/5 Chest

Bench
warm-up
225x8
315x8
225x8

Lockouts
315x3 pr
315x3 pr
405x3 pr
455x3 pr
405x5

Flyes and rear delts on machine

I have never done lockouts before so 455lb pr. I'll never see a pr like that again.LOL

Cardio:
Brisk walk to field by my place.
~200yard jog to warm up
15 minutes of sprint form
3 one third speed sprints.

Haven't done any real running in about 9 years. Felt ok still have great cardio recovery (pulse from 140-110 in under 5min.) Achilles tendons are a bit stressed as they aren't used to that kind of abuse. They'll toughen up since I am approaching this slowly.

Cheers,
Scotsman

 

[WalkingBeast]

Awesome shit!! Go KILL THAT SHIT in competition!! I want to hear that you SLAUGHTERED that shit!!!!!!!!!!!!!!!

 

[Lord_Suston]

Sweet deal Scotsman,

Add the cardio nice and slow and start upping the protein, you'll make weight easily and have enough power to woop some ass

 

[strongsmartsexy]

7/5 Chest

Bench
warm-up
225x8
315x8
225x8

Lockouts
315x3 pr
315x3 pr
405x3 pr
455x3 pr
405x5

Flyes and rear delts on machine

I have never done lockouts before so 455lb pr. I'll never see a pr like that again.LOL

Cardio:
Brisk walk to field by my place.
~200yard jog to warm up
15 minutes of sprint form
3 one third speed sprints.

Haven't done any real running in about 9 years. Felt ok still have great cardio recovery (pulse from 140-110 in under 5min.) Achilles tendons are a bit stressed as they aren't used to that kind of abuse. They'll toughen up since I am approaching this slowly.

Cheers,
Scotsman

Hot diggity dawg!

Good job on your new PR!

 

[Scotsman]

7/7 Back

t-bar rows (one with chest pad)
1plx6
2plx6
3plx6
4plx6
5plx6
3plx8

Pulldowns palms in
130x6
180x6
200x6

Iso high rows
200x6
400x6
400x6
200x8

Seated ab crunch machine
100x8
150x8
200x8
250x4 (abs still sore from sat.)
200x8

Cheers,
Scotsman