Update

[Scotsman]

Well I got sent to oklahoma so missed a few days in the gym. Worked about 150hrs in 9 days so I was pretty wrecked when I got home.

10/29
deads
warm-up
315x4
315x4
315x4 All speed reps

Shrugs
225x10x2

Forearm curls
100x10
150x10
200x10
150x10

Was pretty hung over so just trying to get the blood flowing again.

Cheers,
Scotsman

 

[Scotsman]

11/1 press day

Pushpresses
warm-up
225x5
225x5
225x5 Going for speed here plus after taking last week off didn't want to hit too much this time.

Upright rows
185x6
185x6
185x6

Lateral raises
15x8
30x6
45x5

Rear delts(machine)
40x6
60x6
80x6

Pretty good day all in all since I still wasn't feeling well from this past weekends debauchery.

Cheers,
Scotsman

 

[Scotsman]

11/3 Pulls

Rack deads
225x6
315x6 Sets done double overhand
405x5 Switched to mixed grip as this was a thicker bar
495x4 mixed grip
585x1 mixed grip
675x2 straps and belt all other sets done without belt
765xfail didn't even break the rack
315x3

Leg press
wrm-up
600x6
600x6
600x6

Calf presses on leg press
600x10
600x10
600x10

Not bad considering I didn't eat enough, was badly dehydrated, I am still sick, and I haven't had a good nights sleep in about two months. Still I can lift around 700 lbs so it makes me feel good to be me.

Cheers,
Scotsman

 

[Scotsman]

11/4 Back

Iso-high rows
100x8
200x6
400x6
600x5
300x10

Iso rows
200x6
400x6
600x6
300x10

Pulldowns
200x8
200x8
200x8

Seated ab crunch
100x8
150x8
200x8
250x5
150x10

Cheers,
Scotsman

 

[Scotsman]

11/5 Misc

Leg extensions(hammer iso)
1plx8
1pl+25x6
1pl+25x6
1plx8

Seated leg curl(hammer)
1plx8
2plx6
3plx6
2plx6
1plx10

Hammer Curls
30x5
60x5
80x5
100x4 PR reps
55x8

Reverse hypers
bwx6
bwx6
bwx6

Rear delts(machine)
40x8
60x8
80x8

Wrist curls
100x10
150x10
200x10
200x10
150x10

Cheers,
Scotsman

 

[Scotsman]

11/8 Push day

Pushpress
Warm-up
225x3
275x1
315x1 Horrible form and barely got it. Mistimed my push
335xfail Just wasn't focused weight didn't feel heavy just didn't get it.
225x3 two with no push

Rear delts(machine)
50x8
70x8
90x8

Seated ab crunch
100x8
150x8
200x8
250x6
200x10

I have been completely unfocused for a couple of weeks now. I am not sleeping enough, eating enough, drinkin enough water, or getting my head screwed on right before I go to the gym. I need to figure out why and correct it in the next twelve days or my comp will be a disaster.

Cheers,
Scotsman

 

[Scotsman]

11/9 Squats

Squats
warm-up
315x2
405x1 Knees wrapped no belt
455x1 Belt and wraps, a little shallow but it's the most I have tried to squat in a year.
315x4 ATF

Felt pretty good to squat quasi-heavy again. Tweeked my knee the day before so used wraps more than normal, but still got it done. Stopped a little shallow on 455 since I didn't have a spotter and wasn't 100% comfortable when I started down. 405 felt great without the belt. I am coming out of the hole well so think the weights will keep adding on in the near future.

Cheers,
Scotsman

 

[wnt2bBeast]

nice scots..i had knee surgery many years ago and rahther than risk something..i wrap my kneeson all sets 315 and higher.. as you know you will get a one time increase in your weights..but after that its all you..good work

 

[ProtienFiend]

11/8 Push day


I have been completely unfocused for a couple of weeks now. I am not sleeping enough, eating enough, drinkin enough water, or getting my head screwed on right before I go to the gym. I need to figure out why and correct it in the next twelve days or my comp will be a disaster.

Cheers,
Scotsman

Maybe take a week off to recover. Then down some coffee and come back with extra intensity. Sometimes your body just gets worn down mentally and physically.

PF

 

[Scotsman]

Maybe take a week off to recover. Then down some coffee and come back with extra intensity. Sometimes your body just gets worn down mentally and physically.

PF

Nah, I am not run down just got a 1000 things on my mind and can't seem to clear them out of my head while training. Also no coffee for this kilt wearer can't stand the stuff. Just need to clear up some things and get back at it.

Cheers,
Scotsman