Update

[Scotsman]

glad to see you back

Thanks it's good to be back. I think you are the only one who realized I was gone.

Cheers,
Scotsman

 

[strongsmartsexy]

Thanks it's good to be back. I think you are the only one who realized I was gone.

Cheers,
Scotsman

I knew you were gone. I wasn't sure when you were to return though.

 

[Lord_Suston]

good to see you back, I haven't been around in a while

 

[Scotsman]

9/30 Deads

Deads
Warm-up
315x3 Both hands over
405x1 pr for both hands over grip
405x1 that makes two with double over grip
405x2 Mixed grip
405x3 Mixed grip

First time I have ever gotten 405 double over grip without straps. I am doing these to improve my overall grip strength. Also as this was the first time I have done full pulls from the floor in 14 weeks I am pretty happy. Also I have narrowed my stance for deads so I am in an adjustment period.

Cheers,
Scotsman

 

[Scotsman]

10/4 Press day

Push Presses
warm-up
225x5
275x4
135x10 no push

Hammer strength bench
warm-up
400x6
600x2
300x8

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

Cheers,
Scotsman

 

[Scotsman]

10/5 Squat/press

Squats
warm-up
315x5

Front Squats
225x3
225x2

Just getting back to squatting, felt light but I didn't want to push it too far after not squatting heavy in a while.

Leg press
400x10
600x10
600x10

Calf press
600x10
600x10
600x10

Cheers,
Scotsman

 

[ghettostudmuffin]

You're 1 big, strong mofo. What brand of wheaties do you eat? Good stuff.

 

[Scotsman]

You're 1 big, strong mofo. What brand of wheaties do you eat? Good stuff.

I'm more of a cheerios kind of guy.

Cheers,
Scotsman

 

[Scotsman]

10/6 Rack pulls/shoulders

Warm-up
405x6
405x6
405x6

Upright rows
135x6
225x6
315x6
225x6
135x6

Pretty short day, kind of tweeked my back the day before and didn't want to push it too much

10/7 Back

Iso-rows
100x6
200x6
400x6
600x6
600x6

High rows
200x6
400x6
500x6
500x6
300x6

V-grip Pulldowns
100x8
150x8
200x8
100x8

10/8 Misc/legs

Leg extension(hammer strength)
1plx6
1pl+25x5
1pl+25x6
1plx6

Seated leg curl(hammer strength)
1plx6
2plx6
3plx6
3plx5
2plx6
1plx6

Seated calf raise
1plx10
2plx10
4plx10
4plx10
2plx10

Reverse hypers
bwx8
bwx8
bwx8

Wrist curls
100x10
150x10
200x10
150x10

Cheers,
Scotsman

 

[Scotsman]

10/11 Press day

Bench
Warm-up
315x5
365x2
315x5

Hammer strength bnp
135x6
225x6
315x6
225x6

Machine flyes
100x6
100x6
100x6 deep stretch with pause on each rep

Rear delts (machine)
50x8
50x8
70x8

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

Cheers,
Scotsman