Update

[Scotsman]

8/18 Mach. deads/shoulders

Hammer stregth deads
warm-up
450x5
630x1
720x1 PR no belt or straps
540x3
360x10

Lateral raises
20x6
30x6
30x6

Rear delts Machine
50x8x3

Front raises
25x6
35x6
35x6
20x8

Shrugs hammer strength machine
200x8
500x8
700x6 (Grip gave out plus stupid grips on machine started to turn)
300x8 pauses

Cheers,
Scotsman

 

[Scotsman]

6/19 Back

Iso rows
100x8
200x8
400x8
600x6
800x6
800x5
300x8

Iso high row
200x6
400x6
500x6
300x8

Cardio 20min intense

Cheers,
Scotsman

 

[Scotsman]

6/20 Clean up

Leg curls hammer strength seated
1plx8
2plx8
3plx8
2plx8

Leg press narrow stance
400x8
600x8
800x8
1000x8

Calf raises(mixed in with leg presses)
800x10
1000x10
800x10
800x10

Reverse hypers
bwx6
bwx6
bwx6

Forearm curls
100x10
150x10
200x10

Seated ab crunch
100x8
150x8
200x8
250x8
200x10

Cheers,
Scotsman

 

[bignate73]

never a dull moment in this training log! yikes!

good job!

 

[Scotsman]

8/23 Shoulders

Push press
135x5
135x5
135x5

Rear delts(machine)
40x8
50x8
60x8

Lateral raises
25x6
25x8
25x8

Seated ab crunch
100x8
150x8
200x8
200x8
200x8

cardio 30 min.

Thanks Nate I try and keep it as exciting as possible for myself.

Just went light today and did some form exercises to make sure everything is tracking well.

Cheers,
Scotsman

 

[Scotsman]

8/24 More form work

front squats
135x5
135x5 both sets fast with a strong rebound from the bottom.

SLDL
135x8
135x8 mainly to stretch out hammies

hammer curls
25x5
50x5
65x5
30x8

Cheers,
Scotsman

 

[bignate73]

looks like the last couple days were just recovery days. form work, r.o.m etc.

 

[Scotsman]

looks like the last couple days were just recovery days. form work, r.o.m etc.

Yep, I figured I needed to be as fresh as possible for the contest.

Cheers,
Scotsman

 

[Scotsman]

8/31 Front squats and shoulders

Front squats
185x4
185x4
185x4 All to full depth and as fast as possible.

Upright Rows
135x6
155x6
225x6
315x6

Lateral raises
15x6
25x6
35x6

Shrugs
200x8
300x8
300x8

Cardio 20min

Kind of combined monday and tuesday's Workouts. Left out overhead press, after sat. I don't think I needed to do them

Cheers,
Scotsman

 

[d3track]

little bit of a recovery day after competing?