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Update

Scotsman

Scotsman

New member
Scotsman's Training Log

Well this marks my fifth straight week of training in a row for the first time in a year. Due to the demands of my job my lifting schedule is very chopped up. Anyway I have regained 10 of the 15lbs I lost and most of my size and strength is back. For the last two weeks I have been able to get doubles at 365 on bench fairly easily. Trying not to push too hard too fast but expect to be doing reps with 405 in a couple of weeks or so. Well here are my best lifts since returning.

Bench: 365x2
Iso-Rows 800x6
Iso-Pulldowns 600x6
One arm bench rows 240x4
Hammer curls 90'sx3
Leg press 1000x8
Hammer presses 500x5
Squats: plan on going up to 405 this week for reps haven't been above 315 again yet.
Hammer shoulder press 365x5

I am pretty happy but always looking to get stronger. As for me:
Bodyweight 290
arms 20.5" cold
Chest 54" cold
Legs 34" cold

Am looking to get arms back up to around 22" and legs 35"-36" and add 2-3" to my chest but all in all I can't complain. Now I just have to hope I get to stay in town long enough to do the lifting. LOL

Cheers,
Scotsman
 
Last edited by a moderator:
Awesome lifts brother!! Where do you get 240lb dumbells for rows? Or do you throw them together some how? Id love to get some 200+ dumbells for rows since I get the 150's 20+ times. Looks like your training is going real well. Im still working around this back injury. Chest and back are feeling smaller!! haha Arms too. Im sure Ill get back into it eventually. Hopefully soon. Train Or Fuckin Die!!!!
 
Beast- My gym's dumbells only go up to the 140's, but they put in this new machine that simulates the bench dumbell row. Pretty sweet you have a knee rest that swings around for left or right and then a swivel handle to act like a dumbell handle. They got it about 4 weeks ago and I'm hooked on using it.

Don't worry too much you'll heal up the then be better than ever.

Omega- Thanks man.

Cheers,
Scotsman
 
Scotsman said:
Beast- My gym's dumbells only go up to the 140's, but they put in this new machine that simulates the bench dumbell row. Pretty sweet you have a knee rest that swings around for left or right and then a swivel handle to act like a dumbell handle. They got it about 4 weeks ago and I'm hooked on using it.

Don't worry too much you'll heal up the then be better than ever.

Omega- Thanks man.

Cheers,
Scotsman
Click to expand...


Awesome brother!! Sounds like a great machine! Ive thought of taping weights on the dumbell, but too much hassle. haha ThanX alot for the inspiration brother! It means alot!
 
Beast- I bought a set of dumbell handles. They take regular plates and can hold four 25's on each side with a clip so that makes a 215 dumbell. (8 25's plus handles are 15lbs each. I got them at advanced exercise equipment.

Cheers,
Scotsman
 
Ok now this is going to be a sort of training log.

Last night did

Hammer Iso pulldowns.

warm-up
200x6
400x6
600x6
700xmiss couldn't get it more than 3/4 of the way down maybe next time.

Iso rows
400x6
600x5
800x8
300x8

One arm bench rows
150x6
225x6
285x6

Cheers,
Scotsman
 
Scotsman said:
Beast- I bought a set of dumbell handles. They take regular plates and can hold four 25's on each side with a clip so that makes a 215 dumbell. (8 25's plus handles are 15lbs each. I got them at advanced exercise equipment.

Cheers,
Scotsman
Click to expand...

Thats awesome brother! How much did they cost? Id put those in my gym bag. haha Can you stack on 35's or 45's too? Their around the same thickness as 25's. 215 would likely suffice though. Know the name of the website? ThanX!
 
Scotsman said:
Ok now this is going to be a sort of training log.

Last night did

Hammer Iso pulldowns.

warm-up
200x6
400x6
600x6
700xmiss couldn't get it more than 3/4 of the way down maybe next time.

Iso rows
400x6
600x5
800x8
300x8

One arm bench rows
150x6
225x6
285x6

Cheers,
Scotsman
Click to expand...

Very impressive!! Thats what I like to see! Keep it up!
 
WalkingBeast said:
Thats awesome brother! How much did they cost? Id put those in my gym bag. haha Can you stack on 35's or 45's too? Their around the same thickness as 25's. 215 would likely suffice though. Know the name of the website? ThanX!
Click to expand...

Beast- They were about $40. Yes you can put any regular plate on there the only problem becomes the bigger diameter plates interfering with the exercises. Don't know if there is a website or not but there is a chain of equipment stores here called "Advanced Exercise Equipment" They sell everything from bars and dumbells to stairmasters and such. I will post up a link if they have one.

Cheers,
Scotsman
 
Glad to see you are back in full action!!!!

B True
 
b fold the truth said:
Glad to see you are back in full action!!!!

B True
Click to expand...

What's up B fold? Are you back from overseas yet?

Also it is very good to be back. I am thinking of doing the Denver's strongest man contest at the end of this month. I will make my decision after deadlifting tonight since that is one of the events. So I may be hitting you up for more advice soon :)

Cheers,
Scotsman
 
Ah last night was arm/auxillary day.

reverse grip bench
warmup
225x6
315x4
225x10

Hammer curls/preacher curl super
H curls
30x5
55x5
80x5
65x5
35x6
Pcurls
150x6
220x4

Overhead tri extension/press down super set
o ext.
130x8
250x8
250x8
130x10
p. downs
80x8
120x6
80x10

Skipped abs since I am deadlifting tonight.

Cheers,
Scotsman
 
Scotsman said:
What's up B fold? Are you back from overseas yet?

Also it is very good to be back. I am thinking of doing the Denver's strongest man contest at the end of this month. I will make my decision after deadlifting tonight since that is one of the events. So I may be hitting you up for more advice soon :)

Cheers,
Scotsman
Click to expand...

Yeah...got back home LATE Tuesday night after about 27 hours of traveling straight. Still pretty tired but glad to be back home...till September:)

Got a 1 way ticket reserved for then:)

Email me anytime!!!

B True
 
Nice job! Good luck getting back into it. I have been off about 6 weeks, combination of being busy, and needed new direction/rejuvenation. Going in tonight -- and my blood is already starting to simmer with excitement . . . :) Going to hit chest and back, mostly focusing on incline presses and deads. You are getting strong again fast Scotsman! I hope I am as fortunate as you. Thanks for the inspiration.
 
d3track said:
big lifts!!!!!!

eatin like crazy man i'm guessin?
Click to expand...

Yeah probably getting like 7000 cals per day right now. After the workout last night I hit up taco bell for

2 gorditas
1 taco
1 grilled stuffed burrito
1 chili cheese burrito

I also ate before I went to the gym. :chomp:

Cheers,
Scotsman
 
Well I am back from the three day weekend. Here's how friday went

Deads:
warm-up
315x1
405x1
500xfail
500xfail
Haven't deadlifted in four months so I can't be too upset. Tried it without a belt so could have easily gotten it with one. My strength was there my form was just a little off. Oh well

leg press
400x8
600x8
800x8
1000x8
500x8

Hammer strength seated leg curls plate loaded
1x6
2x6
3x6
3+25x3
2x8

Reverse hypers (bodyweight)
4sets 8reps each.

Cheers,
Scotsman
 
Mon 3/15
Chest

Bench:
Warm up
225x6
315x8
315x6
315x5

Dumbell Incline
100x6
130x3
80x6

Then did machine flyes and rear delts on the machine.

Cheers,
Scotsman
 
WalkingBeast said:
Thats awesome brother! How much did they cost? Id put those in my gym bag. haha Can you stack on 35's or 45's too? Their around the same thickness as 25's. 215 would likely suffice though. Know the name of the website? ThanX!
Click to expand...


u can get them for around 20$ ea from www.strongmanequipment.com and also from tim stallings on anvil board

keep up all the hard work scottsman...pure motivation
 
Thanks King

3/16 Back

Iso rows
100x6
200x6
400x6
600x6
800x6
800x4
600x5
300x8

Hammer pulldowns
200x6
400x6
600x5
300x8

Hammer pulldowns
2plx6
4plx6
4plx6
2plx8

Board situps
bwx6
bw+25x6
bw+50x6
bw+60x4
bw+25x6

Cheers,
Scotsman
 
Nice work man! Good progress. I love the deads I'm doin'; I've never really done heavy deads, but it sure is awesome! I'm really glad to see you leg pressing, I've never done a squatless cycle, but with the focus on deads this time, I decided to leg press and skip squats :( When I see the Scotsman leg-pressing, it makes me feel like less of a pussy for leg pressing :)
 
Very inspirational shit!! ThanX for posting brother!! Id be happy as fuck to get 315 for 5 again! Your back strength is incredible!! Keep training hard!!
 
WalkingBeast said:
Nice!! ThanX brother!! How have you been feeling?
Click to expand...

no problem man...i rented molds from him and he was a really good buisiness man w/great customer service...i been feelin better...doc says i can start goin to the gym again 4wks after surgery(2wks away) and liftin heavy again 2wks later....cant wait
 
majutsu said:
Nice work man! Good progress. I love the deads I'm doin'; I've never really done heavy deads, but it sure is awesome! I'm really glad to see you leg pressing, I've never done a squatless cycle, but with the focus on deads this time, I decided to leg press and skip squats :( When I see the Scotsman leg-pressing, it makes me feel like less of a pussy for leg pressing :)
Click to expand...

Yeah I like to throw leg-press in with deads. It makes me feel better about my leg workout. Tonight I am squatting, I flip flop from week to week with squats and deads.

Beast- I have always had a really strong back now if I could just get my chest to catch up with it some.

Cheers,
Scotsman
 
kingc_79 said:
no problem man...i rented molds from him and he was a really good buisiness man w/great customer service...i been feelin better...doc says i can start goin to the gym again 4wks after surgery(2wks away) and liftin heavy again 2wks later....cant wait
Click to expand...


Nice!! Ill have to check those out when I get some extra money again. Those 250lb farmer walks are insane brother. Very impressive! Glad to hear your feeling better and getting back into training again. Youll be back in no time! Let me know how that routine works out for you!
 
Scotsman said:
Yeah I like to throw leg-press in with deads. It makes me feel better about my leg workout. Tonight I am squatting, I flip flop from week to week with squats and deads.

Beast- I have always had a really strong back now if I could just get my chest to catch up with it some.

Cheers,
Scotsman
Click to expand...


Awesome!! With a back that strong the chest is sure to follow. Keep it up brother!!
 
Thanks everybody.

Lucid- yeah I am hoping I keep on track this time

Beast- I hope so my bench has always been my weakest link.

Cheers,
Scotsman
 
Thursday 3/18 Leg day
Didn't go so well was a little off from having been out too late drinking for St. Patty's.

Squats:
warm up
225x5 atf
315x3atf Couldn't keep my balance so decided to go back down before I hurt myself.
225x5 atf pauses

Straight leg deads
135x6
225x6
315x3 Damn bar had almost no knurling and I didn't bring my straps

Hammer seated hamstring curls
1plx6
2plx6
3plx6
3plx4
2plx8
1plx8

Seated calf raises.
1plx8
2plx8
3plx8
4plx8
4plx8
2plx10

Short day since I was not at my best. Next week will see deads and hopefully a better day since I won't be drinking.

CHeers,
Scotsman
 
Not bad at least you got a workout in, alot of guys who went out for St. Patrick's Day usually don't go for the next 2-5 days
 
Looking solid brother!!! If you like I can change the name of this thread to Scotsman's Training Journal or something to that effect. Let me know! Keep it up!!
 
Lord_Suston said:
Not bad at least you got a workout in, alot of guys who went out for St. Patrick's Day usually don't go for the next 2-5 days
Click to expand...

Yeah I had to fight through a bit but an ok day at the gym is better than staying home

Beast- If you want that would be good with me to change the title.

Cheers,
Scotsman
 
Friday 3/19 Shoulders

Hammer Shoulder presses
warm-up
200x6
300x6
350x3
200x6
100x8

Lateral Raises (Straight armed)
20x6
30x6
40x6
25x6

Shrugs (Hammer Shrug)
300x6
400x6
500x6
600x6 (No Straps)
600x8 (W/Straps)
300x6 Pause reps

Upright Rows
100x6
200x6
300x6
200x6
100x6

Pretty good day on shoulders considering the day I had before on legs.

Cheers
Scotsman
 
JKurz1 said:
nice job bro......but, at a 295lb weight, we need to get that bench over 400!!!!! MORE FAJITAS!!!!!!!!
Click to expand...

Yeah I am just getting really back in the swing of things from a big layoff and being sick. I am planning on getting 500 with a shirt by the end of summer. Bench is just not my lift my bench stroke is like 14-15" because of my long ass arms. Oh well.

Hell yeah fajitas sound pretty damn good right about now :chomp:

Cheers,
Scotsman
 
3/22 Chest

Bench
warm-up
226x6
315x3
365x3 First one flew up second was easy and third took a little struggle.
315x8
225x8

Hammer strength presses
100x6
200x6
400x3
These first sets were done on the flat press that is too small for me while I was waiting for the jackass taking 10 minutes per set to finish.
400x6
500x5
300x10
Last three were done on the other hammer press.

Flyes and rear delts on the machine.

Pretty happy with last night as it is the first time I have rep'd 365 since I came back from the layoff.

Cheers,
Scotsman
 
3/23 Back

Hammer iso pulldowns
100x6
200x6
400x6
600x6
600x5 (used straps on this set)
300x10

Iso Rows
400x6
600x6
800x6
600x6
300x10

One arm bench rows
150x6
225x6
285x6
185x10


Cheers,
Scotsman
 
2/24 Arms/Auxillary

Reverse grip bench
warm-up
225x6
315x6 (easy and I should have done more weight but hurt right wrist on tuesday running a power drill)
225x10

Dumbell hammer curls
30x6
60x6
80x6
90x4 (pr only have gotten three before)
60x6
40x8

Overhead tricep presses
130x8
190x8
250x8
250x8
160x10

Preacher curls
120x6
170x6
220x6
220x4
100x10

Tricep press downs
70x6
110x6
70x6

Abs on crunch board
bwx6
bw+25x6
bw+50x6
bw+25x6

Then rode the recumbant bike for a 15 min cool down. This was heinus because on the tv's was basketball, survivor, and the apprentice. I hate bball and reality tv so it made cardio that much worse.

Cheers,
Scotsman
 
At the university, where I do my bicycle cardio, there are always young girls in tight shorts on the treadmills between me and the tv's :)

B True
 
b fold the truth said:
At the university, where I do my bicycle cardio, there are always young girls in tight shorts on the treadmills between me and the tv's :)

B True
Click to expand...

No last night there was a bunch of guys and older girls. I miss doing cardio at the university with all the little college girls.

Cheers,
Scotsman
 
NeoSoul said:
Damn those are some big numbers... Awesome job bro

I agree with ya, reality tv sucks, they have that stuff on at my gym too.
Click to expand...

Thanks. Yeah I think reality tv may be the bane of human existance.

Cheers,
Scotsman
 
3/25 legs

Rack pulls (first time in about 6 months)
stretch
315x6
405x6 (was working in with two guys doing shrugs so lowered the pins after this set to below the knees)
405x3
495x3 (did one without and two with straps)
405x4
316x6

Straight leg deadlift
135x6
225x6
315x6
225x8

Leg Presses
400x6
600x6
800x6
1000x6
1200x6

Calf presses on leg press
800x10
800x10
800x10

Superset narrow stance presses for vastus/calf presses
600x6press
600x10calf
Did this three times.

Seated calf raise
bw+90x8
bw+180x8
bw+180x8

Hamstring curl (hammer strength)
1plx6
2plx6
3plx6
2plx6
1plx6
Also started stretching in between sets here.

Reverse hypers
bwx8
bw+25x8
bw+35x8
bwx8

Then rode the bike for 15 minutes.

Cheers,
Scotsman
 
Last edited:
Nice back workout

How did those rack deadz feel- I have never really tried them so I wondering if you feel they are beneficial.

You got the size and strength now just keep up this consistancy
 
Thanks LS. Your training seems to be going pretty well too. I like rack deads the kill your posterior chain and give you a chance to really help your grip strength. Plus for some weird reason I only seem to have problems on deads when I get to my knees so I am focusing on that point. Hopefully I can keep the consistency up so that I don't keep having to start over from these work induced layoff from the gym.

Cheers,
Scotsman
 
hmmm seems like me and you have the same problem deadlifting, I can pretty much get anything off the ground, once it get to my knees that is another problem. Thanks for the self-experience info. Try as hard as you can to keep consistant, I can only imagine in 6 months=FREAK
 
Lord_Suston said:
Nice back workout

How did those rack deadz feel- I have never really tried them so I wondering if you feel they are beneficial.

You got the size and strength now just keep up this consistancy
Click to expand...


Back or legs???? what do you do if you dont have a rack at the gym with adjustable pins??? hELL IF i'M USING THE SMITH................
 
3/26 Shoulders

Standing push press
135x6
225x6
245x6
265x2 (Pr could have done more but decided to try more weight instead)
295xfail twice. (Both times got it above my head but couldn't lock it out)
135x10

Lateral Raises
10x6
20x6
30x6
40x6
20x6

Upright rows
135x6
225x6
225x6
135x6

Rear delts on reverse fly machine
50x8x3

Cheers,
Scotsman
 
Sick weight man. On the push press I find working in the 3-8rep range has the most benefit on my lockouts and strength. Doing singles with heavy weight is good but hitting those stabilizers with more reps help more IMO. Hell of a job though.

Keep it up bro
 
Scotsman said:
3/22 Chest

Bench
warm-up
226x6
315x3
365x3 First one flew up second was easy and third took a little struggle.
315x8
225x8

Hammer strength presses
100x6
200x6
400x3
These first sets were done on the flat press that is too small for me while I was waiting for the jackass taking 10 minutes per set to finish.
400x6
500x5
300x10
Last three were done on the other hammer press.

Flyes and rear delts on the machine.

Pretty happy with last night as it is the first time I have rep'd 365 since I came back from the layoff.

Cheers,
Scotsman
Click to expand...

Awesome work repping the 365!! Looks like your coming back strong!! Keep it up brother!!
 
Scotsman said:
2/24 Arms/Auxillary

Reverse grip bench
warm-up
225x6
315x6 (easy and I should have done more weight but hurt right wrist on tuesday running a power drill)
225x10

Dumbell hammer curls
30x6
60x6
80x6
90x4 (pr only have gotten three before)
60x6
40x8

Overhead tricep presses
130x8
190x8
250x8
250x8
160x10

Preacher curls
120x6
170x6
220x6
220x4
100x10

Tricep press downs
70x6
110x6
70x6

Abs on crunch board
bwx6
bw+25x6
bw+50x6
bw+25x6

Then rode the recumbant bike for a 15 min cool down. This was heinus because on the tv's was basketball, survivor, and the apprentice. I hate bball and reality tv so it made cardio that much worse.

Cheers,
Scotsman
Click to expand...

Damn brother!! Your making me want to break 200 on preachers now!! Thats some crazy strength. Strong fucking hammers too! Reverse grip 315x6 is fucking strong, that position is real awkward for me. Whats the overhead tricep presses? Awesome work!!
 
Scotsman said:
3/26 Shoulders

Standing push press
135x6
225x6
245x6
265x2 (Pr could have done more but decided to try more weight instead)
295xfail twice. (Both times got it above my head but couldn't lock it out)
135x10

Lateral Raises
10x6
20x6
30x6
40x6
20x6

Upright rows
135x6
225x6
225x6
135x6

Rear delts on reverse fly machine
50x8x3

Cheers,
Scotsman
Click to expand...

Fucking nice!! 225 upright rows for reps! Nearly 300 on push press! Great shit!!
 
WalkingBeast said:
Damn brother!! Your making me want to break 200 on preachers now!! Thats some crazy strength. Strong fucking hammers too! Reverse grip 315x6 is fucking strong, that position is real awkward for me. Whats the overhead tricep presses? Awesome work!!
Click to expand...

Also called behind the head presses. Usually done with a dumbell while standing. We have a great machine at my gym that increases the weight as you go up so it really helps with lockout. Yeah the reverse grip is hard to master people usually go too wide and that causes undue pressure on the wrists. I use my thumbs on the rings so that my elbows come in and just clear my lats through the motion.

Cheers,
Scotsman
 
Lord_Suston said:
Sick weight man. On the push press I find working in the 3-8rep range has the most benefit on my lockouts and strength. Doing singles with heavy weight is good but hitting those stabilizers with more reps help more IMO. Hell of a job though.

Keep it up bro
Click to expand...

Yeah I normally keep my reps around 5 for the same reason. Just got a burr in my side to try my bodyweight on them.

Cheers,
Scotsman
 
3/29 Chest

Bench
warm-up
225x6
315x5
365x2
385x1 (absolutely crushed this. It flew off my chest like I was wearing a bench shirt then pause briefly before lockout.)
405xfail (fell out of my groove and it touched on the top of my pecs once the spotter got it back centered I got it by myself. Just not used to the heavy weight right now I will try again in two weeks.)
315x5
225x10

Dumbell incline
80x6
100x6
80x6

Went home at this point. I was really sick all weekend and got sent home form work in the morning so I just didn't have the stamina to finish the workout. Happy as hell with the 385 since six weeks ago I was struggling with 315 for 3.

Cheers,
Scotsman
 
Solid man, Sick and still putting up the numbers. Next time you try 405 you will get it easily. Go eat some food and heal up Scotsman.
 
3/30 back

Bent over barbell rows (on smith)
warm up
275x4 (hands slipped off of bar due to worn knurling)
365x6 w/straps
365x6 w/straps
275x8 w/straps

Hammer iso Pulldowns
warm-up
200x6
400x6
600x6
600x6 (PR first time I have gotten a second set of six)
300x8 plus pause on each rep

Pull downs
1plx6
2plx6
2pl+25x6
2pl+25x6
2plx8
(Don't know the exact weights here but with two plates and a 25 on each side the weight was lifting me up at the bottom. The weight increases as you go down on this machine since it is a double lever system)

Wendys
classic triple with cheese
biggie fry
biggie Dr. Pepper
1 order chicken nuggets.

Cheers,
Scotsman
 
Nice job on the Upper back workout. but in all honesty I think you could have done better GPP on the wendy's ;) . I mean their chili kicks some real ass, literally too. Got tons of beans and meat in it, it is actually beef BTW I have seen it cooked from the meat in patties. Need MORE CHILI lol
 
Lord_Suston said:
Nice job on the Upper back workout. but in all honesty I think you could have done better GPP on the wendy's ;) . I mean their chili kicks some real ass, literally too. Got tons of beans and meat in it, it is actually beef BTW I have seen it cooked from the meat in patties. Need MORE CHILI lol
Click to expand...

Yeah but then I have to live with myself overnight and I am not that strong yet. :evil:

Cheers,
Scotsman
 
LOL, sometimes when I eat too much chili or eggs you just get a dryer sheet and tape it to your ass. Your GF or wife might say something but when you take it off and fart then the'll understand.....
 
Lord_Suston said:
LOL, sometimes when I eat too much chili or eggs you just get a dryer sheet and tape it to your ass. Your GF or wife might say something but when you take it off and fart then the'll understand.....
Click to expand...

Luckily enough I guess I am single so I only annoy myself. Which can be dangerous I am a subversive bastard ;)

Cheers,
Scotsman
 
Scotsman said:
Also called behind the head presses. Usually done with a dumbell while standing. We have a great machine at my gym that increases the weight as you go up so it really helps with lockout. Yeah the reverse grip is hard to master people usually go too wide and that causes undue pressure on the wrists. I use my thumbs on the rings so that my elbows come in and just clear my lats through the motion.

Cheers,
Scotsman
Click to expand...


Nice!! Ill have to try them again eventually. Keep it up!!
 
3/31 arms/aux

Close grip bench
warm-up
225x6
275x6
275x6
225x10
135x8 jm presses

Straight bar curls
warm-up
95x6
145x6
125x6
95x8

Overhead tri ext.
130x10
130x10
130x10

Dumbell twist curls
30x6
55x6
70x6
35x6

V-bar cable pushdowns
60x10
60x10
60x10

Hanging leg raises
three sets of 6

Board crunches
bwx6
bw+25x6
bw+50x6
bw+60x6
bw+25x6

Kept it fairly light tonight and skipped cardio since I am still recovering from whatever fucking disease I have picked up.

Cheers,
Scotsman
 
4/1 Legs

Squats (if you can call them that)
warm up
225x5
315x3
365x2 (complete form breakdown. Almost fell forward on the second one and had to good morning it up)
225x5 atf
225x5 atf with pauses

Straight leg deadlift
135x6
225x6
315x5 Lower back wasn't up to it

Calves Hammer strength machine
200x10
400x10
600x10
600x10
400x10

Leg curls Hammer strength
1plx6
2plx6
3plx6
3plx6
2plx6 w/pauses
1plx6 w/pauses

Reverse hypers
bwx6
bw+25x6

Ran out of time and had to leave to go meet some people. All in all a shitty night at the gym. Was hoping to get to at least 405 maybe 455 for reps last night. For some reason my form turned to shit in my layoff and my lowerback has lost a lot of strength. So I am enrolling myself into Scotsman's school of remedial squat training.

Cheers,
Scotsman
 
Squats are tough sometimes if the lower back is weak, What kind of shoes you wearing? I can't squat shit in sneakers, I almost fell forward doing 225 today, had to switch shoes. Don't worry about it steady progress is the name of the game
 
LS- Yeah I did lose some strength in my lower back during my layoff so am just frustrated that it isn't coming back as quick as everything else. Doesn't help that I am still sick and have a hard time taking in a full breath. Should probably swith up to my squat shoes from the sneakers just usually forget them in the car.

Cheers,
Scotsman
 
4/2 shoulders

Hammer bnp
100x6
200x6
300x6
300x6
200x6
100x8

Shrugs: Hammer strength standing shrug
100x8
200x6
300x6
500x6
700x10
700x8 plus hold on last rep (PR only got 6 on second set before)
400x6
200x10

Dumbell lateral raises (arms straight no swing)
15x6
25x6
35x6
45x6 (pr first time I have done 45's on laterals)
20x6

Rear delt flyes (standing)
15x8x3

Not a bad day at all. Kind of driven by rage left over from the crappy squat workout.

Cheers,
Scotsman
 
LOL, solid numbers on the overhead press, but how come you usinga smith machine??? I am gonna try something new tomorrow for shoulder if it is good I'll share :). Solid weight and reps. Keep working those rear delts man, they will save your ass in the long run...
 
Not a smith machine but the Hammer strength military where the weight increases the higher up you go. I use that because the usually isn't anyone around to spot me that I trust enough to have that much weight over my head.LOL

Yeah my rear delts are pretty well developed (like bigger than most guys at my gyms from delts) and they save my shoulders from the pounding they get.

Cheers,
Scotsman
 
4/5 Chest
bench
warmup
225x8
315x10 PR (best before was 9)
315x8
315x6
225x10

Hammer strength presses
200x6
400x6
500x6
300x10

Flyes (deep stretching)
25x6
40x6
10x1.5 minute hold at full stretch

Rear delt flyes
15x8x2

Pretty stoked about last night 315 for ten was pretty easy and getting 24 reps in three sets was nice. Next week I'll make a run at 400 again.

Cheers,
Scotsman
 
Scotsman said:
4/5 Chest
bench
warmup
225x8
315x10 PR (best before was 9)
315x8
315x6
225x10
Click to expand...

Damn 315x10!!! Nice rep scheme man. 400 is yours with ease next time. How was the speed on these??? Easy lockout???
 
Lord_Suston said:
Damn 315x10!!! Nice rep scheme man. 400 is yours with ease next time. How was the speed on these??? Easy lockout???
Click to expand...

Thanks, I can't wait to bench next week.
The speed is unbelievable right now. I can pop with enough force to bring me off the bench right now. Lockouts are getting better now that I am back in full swing on my tricep work. I started slowing the lockout a bit on the last set but needed no help on any of the reps.

Cheers,
Scotsman
 
4/6 Back

Iso-rows
100x8
200x8
400x6
600x6
800x8
800x6
400x10

Iso-pulldowns
200x6
300x6
400x6
600x5
300x10

Hammer pulldowns
1plx6
2plx6
2pl+25x6
2plx6
1plx10
(not sure of the weight here but two 45's and a 25 on each side lifts me out of the seat so I am guessin that's around 300lbs.

Cheers,
Scotsman
 
I feel bad for anyone in your gym who wants to use any 45lbs plates,lol. If you can still pop yourslef off the bench then 400 should be easy with a good warmup. Some nice numbers you putting up
 
Thats what its all about!! Stronger then a fucking bull!!!!! Makes me want to flip over a bus, reading this shit!! Keep it up brother!!
 
Thanks LS and Beast. Well I didn't make it to the gym last night. I was completely wiped out when I got home an decided to sleep instead. I am going to use yesterday and today as a mini-break do deads on friday and get ready for next week.

Cheers,
Scotsman
 
dude how do you fit 800 on the iso row...? I think I can only fit like 6 plates on that thing last time I used it? you use 100lb plates or something? I love that thing...

awesome work bro..
 
Becoming said:
dude how do you fit 800 on the iso row...? I think I can only fit like 6 plates on that thing last time I used it? you use 100lb plates or something? I love that thing...

awesome work bro..
Click to expand...

This is the bodymasters row and fits eight plates per side plus has longer pivot arms than the hammerstrength model. Probably more than 800 with the lever but don't know for sure.

Also my gym doesn't have 100's :rolleyes: Wish they did.
Cheers,
Scotsman
 
4/9 Legs

Deadlifts
warm-up
315x3
405x3
405x3
405x3 (all easy will go up next time)

Leg Press
400x8
600x8
800x8

Leg raises
bwx6x3

Had to cut the workout short to meet a friend for dinner. Also got to the gym late since my afternoon nap lasted longer than expected. Got sent home from work at noon and decided to get some rest to make up for the night before :evil: .

Cheers,
Scotsman
 
Scotsman said:
4/5 Chest
bench
warmup
225x8
315x10 PR (best before was 9)
315x8
315x6
225x10

Hammer strength presses
200x6
400x6
500x6
300x10

Flyes (deep stretching)
25x6
40x6
10x1.5 minute hold at full stretch

Rear delt flyes
15x8x2

Pretty stoked about last night 315 for ten was pretty easy and getting 24 reps in three sets was nice. Next week I'll make a run at 400 again.

Cheers,
Scotsman
Click to expand...

Awesome!! Congrats on the 315 for 10!! Thats been my goal for a long time. Alot of calculations of one rep max say that if you can get 315 for 10 you can max 405. Its probabally just mental at this point. Keep it up brother!!
 
Scotsman said:
4/9 Legs

Deadlifts
warm-up
315x3
405x3
405x3
405x3 (all easy will go up next time)

Leg Press
400x8
600x8
800x8

Leg raises
bwx6x3

Had to cut the workout short to meet a friend for dinner. Also got to the gym late since my afternoon nap lasted longer than expected. Got sent home from work at noon and decided to get some rest to make up for the night before :evil: .

Cheers,
Scotsman
Click to expand...

Are 3 reps enough? I've noticed this before, but have always been under the impression that at least 5 reps were needed.
 
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