Update

[Scotsman]

6/3 Shoulders/tris

Push press
warm-up
225x6
225x5

Close grip bench
warm-up
225x6
225x6
225x6

Shrugs
200x6
400x6
600x6
600x6

Lateral raises
25x8
30x8
35x8

Overhead tris/push downs SS
O130x8
P330x8
O190x8
P330x8
O190x8
P330x8

Cheers,
Scotsman

 

[Scotsman]

6/6 Chest

Bench
warm-up
315x4
365x1
315x4

Incline bench
135x6
225x6
275x4 Most I have done on this in 4yrs
225x6

Seated ab crunch
100x8
150x8
200x8
200x8

Machine flyes
130x8
150x8
170x8

Machine rear delts
60x8
70x8
80x8

Cheers,
Scotsman

 

[Scotsman]

6/8 Legs/back

Squats (first time in two months)
warm-up
315x3
315x3
225x3

Leg curl (hammer seated)
2plx6
3plx6
2plx6

Iso rows
200x6
400x6
600x6
400x6

Cable pulldowns
150x8
200x8

Seated abcrunch/bench v-up SS
vx8
c100x8
vx8
c150x8
vx8
c200x8

Cheers,
Scotsman

 

[Scotsman]

6/10 Shoulders/tris

Seated hammer BNP
warm-up
225x6
315x6
315x6
315x6

Close grip bench
warm-up
225x6
275x6
225x6

Shrugs
300x6
500x6
500x6

Overhead try extension
130x8
160x8
190x8

Cheers,
Scotsman

 

[Scotsman]

6/13 Chest

Bench
Warm-up
315x4
335x3
315x4

Incline bench
135x6
225x6
225x6

Machine flyes
150x8
170x8
170x8

Rear delts machine
70x3
70x3
70x3

Seated ab crunch
100x8
150x8
200x8
250x4

Cheers,
Scotsman

 

[Scotsman]

6/15 legs/back

Rack pulls
warm-up
405x3 both hands over
495x4 w/straps
585x2 w/straps no belt worn on any sets.

Seated hamstring curl (hammer strength)
2plx6
3plx6
3plx6

Iso rows
200x6
400x6
600x6
800x6
300x6

Iso high rows
200x6
300x6
400x6

Seated ab crunch
100x8
150x8
200x8
200x8

Cheers,
Scotsman

 

[Scotsman]

6/17 shoulders/tris

Push press
warm-up
225x3
275x1
225x3

Shrugs
300x8
500x8
500x8

Overhead tris/pushdown machine(dips)
PD 330x8
OT 170x8
PD 330x8
OT 170x8
PD 330x8
OT 170x8

Cheers,
Scotsman

 

[guldukat]

Crap. I need to spread karma around again!

I'm real pleased to see training's going smoothly for you, biggun. Things look good!

 

[Scotsman]

6/20 Lifting derailed.

My gym is moving to a new location this week. They only have the machine area open at the old location. So it looks like no more training this week.

Cheers,
Scotsman

 

[musclemuscle]

rest...it is good for u