Update

[Scotsman]

11/15 Light shoulders

Pushpress
warm-up
135x5
135x5

Just working on speed and coordination.

Upright rows
135x8
135x8

Rear delts (machine)
30x8
30x8
30x8

Seated ab crunch
150x10
150x10

Cheers,
Scotsman

 

[Scotsman]

11/29 Press day

Bench
Warm-up
315x5
315x5
225x10

Shoulder press (machine bnp)
225x6
225x6

Felt pretty good since I haven't benched since September. Nice and sore today and lovin every minute of it.

Cheers,
Scotsman

 

[Scotsman]

12/21 Squats

Squats
warm-up
225x4
315x4

SLDL
135x6
135x6
135x6

Seated ab crunch
150x10
150x10
150x10

Felt good to get back in the gym. Took it really easy as I haven't lifted in about three weeks due to work.

Cheers,
Scotsman

 

[Scotsman]

12/22 press day

Bench
225x10
225x10

Machine BNP
225x6
225x6

Again very light and easy.

12/27 Deads/back

deads
warm-up
315x4
315x4
315x2 (just felt like stopping)

Iso rows
100x6
200x6
300x6
300x6

PUlldowns (Hammer strength)
2plx6x3

Hadn't pulled since my comp in november so that felt pretty good.

Cheers,
Scotsman

 

[Scotsman]

12/30 press day

Bench
warm-up
275x6
225x10

BNP (hammer press)
225x6
225x6
225x6

Pec deck
150x6
150x6
150x6

Rear delts(on peck deck)
50x6
50x6
50x6

Still going light, felt pretty good and didn't get too sore will move over 300 this week. Didn't make squat day as the fucking gym closed two hours before I thought it was going to.

Cheers,
Scotsman

 

[Scotsman]

1/3/05 Pull day

Deads
Warm-up
405x2 both hands over grip
405x4 mixed grip
sldl 135x6 stretch out

Back
curls-135x6-warmup

Iso rows
100x6
200x6
400x6
400x6

Cheers,
Scotsman

 

[Scotsman]

1/4 Abs/Cardio

Seated ab crunch
100x8
150x8
200x8
200x8

Hanging knee raises
2x5

Recumbant bike 30 min.

Cheers,
Scotsman

 

[Scotsman]

1/5 Press day

Bench
warm-up
315x6
225x8

Standing overhead press(no push)
135x6
185x6
185x6
135x6

Machine flys
150x6x2

Machine rear delts
60x8x3

Cheers,
Scotsman

 

[Scotsman]

1/6 Abs/Cardio

Cardio
30min. Recumbant bike

Seated ab crunch
150x10x4

Hanging leg raises
1x6 Bar was too low and feet kept hitting the ground.LOL

Cheers,
Scotsman

 

[Scotsman]

1/7 Squats

warm-up
315x4
315x2 Outer hip cramped up so I stopped, probably due to only squatting twice since thanksgiving. Felt light though and I was bombing the hole with it.

Leg curls (seated HS)
1plx6
2plx6
2plx8

Reverse hypers
bwx8x3

Forearm curls(machine)
100x10
150x10
200x10
250x10

Cheers,
Scotsman