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Update

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

I think three is fine. The problem with doing higher reps on deadlift is your form tends to break down unless you are using light weights. In my mind the point of deadlifting isn't to use light weights.

Cheers,
Scotsman
 
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...

All I ever hear from you is excuses. Next time you had best tell that friend that you are going to be lifting and will have to meet them later. :-) Good work on the lifts.
 
MacroMammaryPhilia said:
All I ever hear from you is excuses. Next time you had best tell that friend that you are going to be lifting and will have to meet them later. :-) Good work on the lifts.
Click to expand...

You're just mad I wasn't meeting you for dinner. By the way see you tonight.

Cheers,
Scotsman
 
Scotsman said:
4/9 Legs
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...

Look who is taking the naps now,lol. Nice DL's but c'mon who you joking with the weight like that I know you could have had 455x3 with ease... Keep up the hard work
 
Scotsman said:
I think three is fine. The problem with doing higher reps on deadlift is your form tends to break down unless you are using light weights. In my mind the point of deadlifting isn't to use light weights.

Cheers,
Scotsman
Click to expand...

I deadlift 415lbs, which I think is light weight, but I tend to get around 8ish reps. When I push for more I can just get 3 or 4. If it's useful for me to do less reps I'm not opposed to doing that. I just would not want to find myself losing out because of it.

315 x 12 - 15
365 x 12
415 x 8ish
415 x 6ish
 
Lord_Suston said:
Look who is taking the naps now,lol. Nice DL's but c'mon who you joking with the weight like that I know you could have had 455x3 with ease... Keep up the hard work
Click to expand...

Yeah I took a break from deads and am not goin to go running into it and hurt myself. :worried:

Cheers,
Scotsman
 
strongsmartsexy said:
I deadlift 415lbs, which I think is light weight, but I tend to get around 8ish reps. When I push for more I can just get 3 or 4. If it's useful for me to do less reps I'm not opposed to doing that. I just would not want to find myself losing out because of it.

315 x 12 - 15
365 x 12
415 x 8ish
415 x 6ish
Click to expand...

Yeah I would definetly go with less reps and a bit more weight. 12 is super high for reps on deads IMO.

Cheers,
Scotsman
 
4/12 Chest

Bench:
warm-up
225x5
315x3
365x1
405x1 P fucking R
315x6

Hammer strength press
300x8
400x8
400x8

Machine flyes and rear delts.

Wendy's
classic triple with cheese
biggie fries
biggie dr pepper
1 order chicken nuggets
1 frosty

I lifted huge and ate like a fat kid.

Cheers,
Scotsman
 
Scotsman said:
4/12 Chest

Bench:
warm-up
225x5
315x3
365x1
405x1 P fucking R
315x6

Hammer strength press
300x8
400x8
400x8

Machine flyes and rear delts.

Wendy's
classic triple with cheese
biggie fries
biggie dr pepper
1 order chicken nuggets
1 frosty

I lifted huge and ate like a fat kid.

Cheers,
Scotsman
Click to expand...

Fucking awesome brother!! Is that the first time you hit 405? Mustve been an awesome fucking feeling!! Great work brother! Inspiring the fuck out of me to get back! 455 soon!! Train Or Fuckin Die!!!!
 
Wendy's
classic triple with cheese
biggie fries
biggie dr pepper
1 order chicken nuggets
1 frosty




mmmmmmmmmmmmmmmmmmmm Weeeeeendy's........... - lol. congrats bro.
 
Yea Wendy's was a staple of my bulking diet for a while, but Id switch it up and hit MCdonalds, Burger King. haha Used to love when Mcdonalds had those 29 cent burgers and 39 cent cheeseburgers. Id buy a bag of 15 twice a week. Chalupas are good too. haha
 
d3track said:
if i'm gonna do the bell
2 stuffed grilled burritos
chilli chees burrito
extra fire sauce
Click to expand...


Its nice to see more people coming clean about thier diets!! haha I think my diet journal started a trend!! Though I wish I was on my old bulking diet, that would truly disgust some people here.
 
WalkingBeast said:
Its nice to see more people coming clean about thier diets!! haha I think my diet journal started a trend!! Though I wish I was on my old bulking diet, that would truly disgust some people here.
Click to expand...


I hope not....you only eating 2 times a day and sleeping for the other 20 hours would kill most people..........
 
WalkingBeast said:
Its nice to see more people coming clean about thier diets!! haha I think my diet journal started a trend!! Though I wish I was on my old bulking diet, that would truly disgust some people here.
Click to expand...

yeah, i treat myself once or twice on my off days
i just love to eat
but during the week i do try to keep it clean

i can't do some of the big bulk diets, if i have more than maybe 2 really bad meals in a week i just feel shitty
 
JKurz1 said:
I hope not....you only eating 2 times a day and sleeping for the other 20 hours would kill most people..........
Click to expand...


Im more into large meals. Like yesterday I had 132 grams of protein for my first meal. Thats just what works best for me. Especially with this digestive condition. I slept a while for those 2 days but other then that Ive been sleeping maybe 7-10 hours at most. No need to exaggerate that shit!
 
Lord_Suston said:
You forgetting that Chili??? Actually next week I will be able to eat Wendy's all I want,lol. Good shit
Click to expand...

Yeah I promise next time I will get chilli in you honor.

Thanks everyone, I am out in Kansas for work right now but when I get back the march to get stronger will continue.

Cheers,
Scotsman
 
Well kansas is hot and windy, and I am glad to be home.

4/17 squats/deads speed day.
Went over to Missouri and trained with Spatts and Project while I was out there.

Box Speed Squats-(first time I have ever tried squatting with bands)
warm-up
135+bandsx3
185+bandsx3
185+bandsx3
185+bandsx3

1st time doing box squats in about 10 years and bands definetly feel a bit odd.

Speed deads w/bands
135+bandsx3
225+bandsx3
225+bandsx3
225+bandsx3

Then somes stretching and light sldl.

Don't know the exact weights on the bands but they are an experience like no other.

Cheers,
Scotsman
 
d3track said:
no wendy's update?
lol

how's spatts doin?
Click to expand...

Sorry about that. No Wendy's, we had waffles bacon and eggs for breakfast, and then went to red robin afterwards.

1 monster burger
1 order of fries
Lemonade and water.

Spatt's it doing well, it was great to get to see her and project again.

Cheers,
Scotsman
 
4/19 chest

Bench:
warm-up
225x5
315x6
315x6
315x6
315x6

Dumbell inclines
80x8
100x8
100x8

Machine flyes and rear delts.

Kept it to a medium workout today I think it is about time to take a break. My body is starting to tell me to rest up a bit.

Red Robin
Onion rings appetizer
Banzai burger
Fries
Vanilla Shake
Several Dr Peppers.

Cheers,
Scotsman
 
d3track said:
new dining establishment now huh?

the bod will tell you when to take a break

btw, does the robin have waffle fries?
Click to expand...

No I just had a gift sertificate to RR so decided to use it. No they have steak fries. Also they have a never ending fry policy so you can eat as many as you want.

Cheers,
Scotsman
 
I think I will take a whole week off. Then do a few weeks lighter doing more form related exercises. Joints don't hurt yet but I am starting to take a bit longer to recover than normal, plus after hitting a round of pr's I feel I've earned a little R and R.

Cheers,
Scotsman
 
4/20 Back

Iso pulldowns
100x8
200x8
400x6
600x6
600x4

Iso rows
400x6
600x6
800x4 (first time I have done these without straps at this weight. The handles are oversized and I can barely grip around them to hold this much weight)
600x6
300x8

Hammer strength pulldowns
2plx6
4plx6
4plx6
1plx10

Hit up Long John Silvers with my brother and ate a disgusting amount of chicken and fish planks along with hushpuppies.

Cheers,
Scotsman
 
Scotsman said:
I think I will take a whole week off. Then do a few weeks lighter doing more form related exercises. Joints don't hurt yet but I am starting to take a bit longer to recover than normal, plus after hitting a round of pr's I feel I've earned a little R and R.

4/20 Back

Iso pulldowns
100x8
200x8
400x6
600x6
600x4

Iso rows
400x6
600x6
800x4 (first time I have done these without straps at this weight. The handles are oversized and I can barely grip around them to hold this much weight)
600x6
300x8

Hammer strength pulldowns
2plx6
4plx6
4plx6
1plx10


Cheers,
Scotsman
Click to expand...

Sure looks like you are taking it easy Big man ;) . Good job and I haven't seena Long John's in years :p
 
Lord_Suston said:
Sure looks like you are taking it easy Big man ;) . Good job and I haven't seena Long John's in years :p
Click to expand...

I meant I would take it easy next week :evil:

There is a Long Johns between the gym and my place, so it's kind of convenient to hit it up on the way home. I think it is the only one still open in Colorado unless they have recently opened one.

Cheers,
Scotsman
 
4/21 Arms/Aux

Close grip bench
warm-up
225x5
275x6
275x6
275x6
275x6

Hammer dumbell curls
30x5
45x5
60x5
60x5
60x5
60x5

Tricep overhead extensions
130x8
250x6
250x6
250x6
250x6

Preacher curls
120x6
220x5

Pretty much lost my clown at this point and decided to do some abs

Hanging leg raises 2x6

Three totino's party pizza's
1 chicken breast.

Cheers,
Scotsman
 
WalkingBeast said:
Insane overhead extentions! Is that with a barbell? Crazy preachers too!! FUCKING STRONG!! Keep it up!!
Click to expand...

Thanks Beast, no it's with a machine. It rocks because the resistance goes up as the weight does so it is harder to lock out then at the bottom.

Cheers,
Scotsman
 
Scotsman said:
Thanks Beast, no it's with a machine. It rocks because the resistance goes up as the weight does so it is harder to lock out then at the bottom.

Cheers,
Scotsman
Click to expand...

Those overhead ext will help a lot in any comp where you need to press weight overhead and stabilize, Nice work. Your Close-grip bench looks real good too. Have a good week off, you deserve it :)
 
4/22 Legs

Squats (still working out form issues)
warm-up
315x3
315x3
315x3
135x5 Paused in the hole.

All squat sets were done slow and controlled focusing on form. Also squatted in my new chucks which I think helped a lot.

Hammer strength hammies
1plx6
2plx6
3plx6
3plx6

Seated calf raises
3plx8
3plx8
3plx8
3plx8

Reverse hypers
bwx6
bwx6
bwx6
bwx6

Skipped shoulders this week and am not looking forward to this self imposed week off. Will continue the log next week when I resume training.

Cheers,
Scotsman
 
enjoy the week off
ride the bike a lil


oh and in honor of you
i hit fudrugers and covered my burger and fries in jelepeno cheese (b-day treat)
 
d3track said:
enjoy the week off
ride the bike a lil


oh and in honor of you
i hit fudrugers and covered my burger and fries in jelepeno cheese (b-day treat)
Click to expand...

Nice! Happy b-day late I'm sure. Jalapeno cheese on burgers rocks.

Cheers,
Scotsman
 
Youll come back strong next week for sure!! Dream about it everyday and youll be a fucking beast when you come back!! TRAIN OR FUCKIN DIE!!!
 
Mon 5/3 Chest

Bench/form work
warm-up
225x8
225x8
225x8
225x8
225x8
225x8

Incline dumbell presses
70x10
80x10
90x10

Machine flyes and rear delts.

This was a form workout and I am showing my brother how to power bench since he has done a BB style bench always. I look for great things from him as he has done 425 BB style. I think by summers end he'll be around 500lbs raw bench. I was working on form as this is a light minicycle in my training phase, and you can always improve your technique.

Cheers,
Scotsman
 
Scotsman said:
Mon 5/3 Chest

Bench/form work
warm-up
225x8
225x8
225x8
225x8
225x8
225x8

Incline dumbell presses
70x10
80x10
90x10

Machine flyes and rear delts.

This was a form workout and I am showing my brother how to power bench since he has done a BB style bench always. I look for great things from him as he has done 425 BB style. I think by summers end he'll be around 500lbs raw bench. I was working on form as this is a light minicycle in my training phase, and you can always improve your technique.

Cheers,
Scotsman
Click to expand...
OK...IN NO way is this a flame...I'm just curious.....what good does it do you to do excessive sets with the same amount of weight and reps.......wouldn't it be more beneiftial to pyramid up? I understand it was a form workout, but still unclear.....what are your goals? Thanks for the help bro.........
 
Lord_Suston said:
Always good to work on the form. Back to the basics, lot of volume. You might be suprised on how sore you get
Click to expand...

Actually I am not sore at all from this. Also I didn't even get a pump in my chest just my traps, rear delts, and tris. Which is all well and good with me since those are the big stabilizers and tris a big part of the press.

Cheers,
Scotsman
 
JKurz1 said:
OK...IN NO way is this a flame...I'm just curious.....what good does it do you to do excessive sets with the same amount of weight and reps.......wouldn't it be more beneiftial to pyramid up? I understand it was a form workout, but still unclear.....what are your goals? Thanks for the help bro.........
Click to expand...

Alright since you asked nicely.

Form work is about getting the basics right before your progress upward in weight. That way your body builds up a cognizant muscle memory of the motion so you can repeat it without thinking too much about it. Also this is a light phase following up my heavy training phase. This serves two purposed: 1. To let the joints get rest while keeping muscle tension. 2. Helps connective tissues (fascias, tendons, ligaments) get stronger to catch up with the muscle strength to prevent future injury.

Cheers,
Scotsman
 
d3track said:
starting to feel a lil refreshed yet scots?
Click to expand...

Yeah I feel alright, last week was hard I hate taking time off while I am still making gains, but I don't want to get hurt again due to my own stupidity. Will be happy in five weeks when I start lifting heavy again.

Cheers,
Scotsman
 
5/4 Back

T-bar rows inside handles
warm-up
3plx8
3plx8
3plx8

Hammer iso-pulldowns
200x8
400x8
400x8
400x8

Vbar cable pulldowns
110x8
150x8
150x8
150x8

Don't like this going light crap but I know I need to do it for a while.

Cheers,
Scotsman
 
You must be getting hungry for the heavy weights brother!! I know the feeling!! It made me INSANE during my injury! Youll get back with a renewed fury!! I know I am. TRAIN OR FUCKIN DIE!!!!
 
Scotsman said:
5/4 Back
Don't like this going light crap but I know I need to do it for a while.

Cheers,
Scotsman
Click to expand...


Scotsman are you doing any cardio or gpp??? A big guy like you should be dragging a sled arond or a mac truck or two. I figure if you are going light then sled dragging is the way to go.
 
Lord_Suston said:
Scotsman are you doing any cardio or gpp??? A big guy like you should be dragging a sled arond or a mac truck or two. I figure if you are going light then sled dragging is the way to go.
Click to expand...


I need to get off my ass and build a sled to drag. I'll be starting events soon as there is a contest in southern Colorado in late august that I want to do. Need to start up cardio again also that is next week.

Cheers,
Scotsman
 
5/5 Legs

Squats
warm-up
225x5
315x5
225x5 very deep and very slow.

SLDL
135x6
225x6
225x6
225x6

Reverse hypers
3 sets of six with bodyweight

Still doing dedicated form work next week I think I'll go up to 365 on squats and 275 on SLDL as these were very light.

Cheers,
Scotsman
 
Not too bad for a light day. You doing any kind of stretching??? Just another week of form then you can start ripping into the weight
 
Lord_Suston said:
Not too bad for a light day. You doing any kind of stretching??? Just another week of form then you can start ripping into the weight
Click to expand...


I always stretch even when I am doing my heavy phase. Learned that lesson the hard way when I tore my pec, and don't choose to repeat it. Yeah one more week light then three weeks of build up then back to heavy.

Cheers,
Scotsman
 
Friday 5/7 Shoulders

Standing overhead presses (no leg motion)
135x6
185x6
185x6
185x6

Lateral raises
15x8
30x6
30x6
30x6

Barbell shrugs (no straps)
135x6
225x6
315x6
225x6

Rear delts (machine)
40x6
40x6
40x6

Forearm curls (machine)
120x10
160x10
200x7 (no rest between sets)

Got fucking poisoned on thursday night called in sick to work spent three hours dry heaving and puking up bile(drank water to have something to throw up). Still made it to the gym and had an alright day.

Cheers,
Scotsman
 
Hope you feel better man, Drink a lot of fluid and eat a little at a time. Not a bad day in the gym though all things considered. Get better bro
 
Thanks guys. Today is the first day I actually feel normal. At least it is another light week so I won't have to bitch to myself at being a pussy for not lifting very heavy.

Cheers,
Scotsman
 
5/10 Chest

Bench
warm-up
225x8
245x8
275x10
275x10 (pr never done two sets of 10 before)
225x5 stop presses

Hammer Strength press
300x8
300x8
300x8

Flyes and Rear delts on the machine.

Had a much better day than I expected to so can't complain at all about it.

Cheers,
Scotsman
 
felt good to go sweat huh?

i like to move a lil when i'm under the weather, opens things up

and you didnt down liek 8 chili's from wendys?
 
d3track said:
felt good to go sweat huh?

i like to move a lil when i'm under the weather, opens things up

and you didnt down liek 8 chili's from wendys?
Click to expand...

Yeah felt really good.

No didn't hit up Wendy's last night. Did eat multiple double cheeseburgers ala mcdonalds though.

Cheers,
Scotsman
 
Scotsman said:
Yeah felt really good.

No didn't hit up Wendy's last night. Did eat multiple double cheeseburgers ala mcdonalds though.

Cheers,
Scotsman[/QU


Thought you were cutting Scott????? :chomp:
Click to expand...
 
JKurz1 said:
Scotsman said:
Yeah felt really good.

No didn't hit up Wendy's last night. Did eat multiple double cheeseburgers ala mcdonalds though.

Cheers,
Scotsman[/QU


Thought you were cutting Scott????? :chomp:
Click to expand...

Hmmm? What made you think that? My interests aren't in bodybuilding so cutting is a waste of energy for me. Seriously though, what made you think I was cutting?

Cheers,
Scotsman
Click to expand...
 
JKurz1 said:
Just joking bro.......just living vicariously through your diet and wishing I could do the same.....
Click to expand...


Ahhh ok then. I won't tease you with the ice cream then. Oops I guess I just did :evil:

Cheers,
Scotsman
 
Scotsman said:
Got the reps out of just sure anger from not enough calories. :chomp:

Cheers,
Scotsman
Click to expand...


Damn then I should be repping in the 20's, lol. Then again never let a man over 300lbs start watching his diet :evil:
 
5/12 Back

Iso-pulldowns
100x8
200x8
300x8
400x8
400x8
200x8

Iso-rows
400x8
400x8
400x8

One arm bench rows
150x8
150x8
150x8

Not bad considering I was hung-over as hell yesterday from going out with my brother, then I ate before I went to the gym with some friends. Somehow the gods smiled down upon me and let me not vomit in the gym.

LS and Devastation- thanks guys.

Cheers,
Scotsman
 
Some solid work done there. Funny enough some of the best workouts I have had were after a heavy night of drinking. Maybe the brain is so busy trying to detoxify that it lets you lift more weights :p . ARe you still on high reps cause 8 seems pretty high to me,lol.... Good job and always good luck.

BTW what are your upcoming goals??? Gonna compete or what??? I know I am nosy,lol
 
Lord_Suston said:
Some solid work done there. Funny enough some of the best workouts I have had were after a heavy night of drinking. Maybe the brain is so busy trying to detoxify that it lets you lift more weights :p . ARe you still on high reps cause 8 seems pretty high to me,lol.... Good job and always good luck.

BTW what are your upcoming goals??? Gonna compete or what??? I know I am nosy,lol
Click to expand...

Yeah I had a hard enough time figuring out how to lift since my brain was so "occupied". Yeah still on high reps but next week starts the slow ascent into high weights.

I am doing the southwest colorado strongman on August 28th in Pueblo. I need to get some implements and do some specific trainig between now and then. Think I am going to try and go at least once out to train with B-fold. Don't worry about being nosy I don't mind. When's your next comp?

Cheers,
Scotsman
 
5/13 Deads/legs

Deads
warm-up
225x5
315x5
405x5
405x5

Leg press (narrow stance)
400x10
600x10
800x10

Calves (on leg press)
800x10
800x10
800x10

As I sit here today my lower back is damn tight, but I think I like it.
Also I went home and made sloppy joe's (sloppy joe's sloppy sloppy joe's)

Cheers,
Scotsman
 
Scotsman said:
I am doing the southwest colorado strongman on August 28th in Pueblo. I need to get some implements and do some specific trainig between now and then. Think I am going to try and go at least once out to train with B-fold. Don't worry about being nosy I don't mind. When's your next comp?

Cheers,
Scotsman
Click to expand...


I just looked at that contest, look pretty solid from the application. I could reccommend some things to try but you most likely have it down already. But I'll hint at it anyways,lol

Viking press-Front squats (speed) and overhead lockouts (work on reps)
Conan's wheel-zercher squats and static holds, work on pulling bar into lats

Tire Flip-Sumo speed deadlift with shrug at top, could be done on platform (reps)

Rams head carry-go fill a Keg up with water, or sand + water and start a walking

Stones-ummm, make some :worried: , powercleans help too...

I am competing next sat on the 22nd in NY, gonna be real heavy. Yoke is 650lbs and the conan's wheel is 680,lol. I think this comp just might kill me.
 
Lord_Suston said:
I just looked at that contest, look pretty solid from the application. I could reccommend some things to try but you most likely have it down already. But I'll hint at it anyways,lol

Viking press-Front squats (speed) and overhead lockouts (work on reps)
Conan's wheel-zercher squats and static holds, work on pulling bar into lats

Tire Flip-Sumo speed deadlift with shrug at top, could be done on platform (reps)

Rams head carry-go fill a Keg up with water, or sand + water and start a walking

Stones-ummm, make some :worried: , powercleans help too...

I am competing next sat on the 22nd in NY, gonna be real heavy. Yoke is 650lbs and the conan's wheel is 680,lol. I think this comp just might kill me.
Click to expand...

Thanks for the advice. Not worried too much about the viking press I am usually really good with overhead stuff. Need to do more zerchers or maybe try and build a conan's wheel. I may start alternating sumos into my deadlift routine. I just got a keg shell so I just need to fill it. Was planning on making stones, my brother found a guide on how to make them and how big they need to be with what kind of cement.

You'll do fine at your comp. Just remember what doesn't kill you makes you stronger, and I'm pretty sure it'll take more than that to kill you.

Cheers,
Scotsman
 
5/14 Shoulder

Overhead press
135x6
185x6 Strict
185x10 pushpress
185x10 pushpress
185x10 pushpress (working on lockout speed)

Upright rows
135x6
225x6
225x6
225x6
135x10

Rear delts machine
3x8x40

Lateral raises
15x8
30x8

Cheers,
Scotsman
 
Scotsman said:
5/14 Shoulder

Overhead press
135x6
185x6 Strict
185x10 pushpress
185x10 pushpress
185x10 pushpress (working on lockout speed)

Upright rows
135x6
225x6
225x6
225x6
135x10

Rear delts machine
3x8x40

Lateral raises
15x8
30x8

Cheers,
Scotsman
Click to expand...

Nice man, that is some nice reps on push pressing. I never could get the hang of uprights but good shit
 
Thaks guys. Finally the light phase has come to a close now it's time to get serious and start putting some weight up. My joints feel rested and ready to go.

Cheers,
Scotsman
 
5/17 Chest

Bench
warm-up
225x8
275x5
315x5
335x4
225x10

Incline dumbells
90x8
100x8
100x8 (should have gone up but weights had been put under the rack by some douschebag and I just didn't feel like digging them out)

Flyes and reardelts (machine)

Cheers,
Scotsman
 
You gonna dick around some more or you gonna build momentum and progress to heavier weight, ;) lol. Nice job should've yelled at the prick for burying the bigger db's
 
Lord_Suston said:
You gonna dick around some more or you gonna build momentum and progress to heavier weight, ;) lol. Nice job should've yelled at the prick for burying the bigger db's
Click to expand...

Hey it takes time to get out of being the huge pussy that I am :) Couldn't yell at anyone since the assailant wasn't there by the time we got over to the racks.

Cheers,
Scotsman
 
5/18 Back

Iso Pulldowns (high row)
100x8
200x8
300x8
400x8
500x8
600x5
300x8

T-bar rows
2plx8
3plx8
4plx8

Pulldowns (hammer strength)
1plx8
2plx8
1plx10

Was a little worn out before I got to the gym from pulling 600ft of hose off a reel. At 3lb per foot and including the fact that pulling in 200ft increments this was quite the workout. The hose was dragging from about four feet in front of me to about five or six feet in front of the spool. So at the end I was dragging 600lb plus the resistanct of 190ft of hose on the ground. This was one and a quarter inch sewer line.

Cheers,
Scotsman
 
5/19 Arms

Reverse grip bench
warm-up
225x10
315x5
225x8 (haven't done these in about two months)

Hammer curls (dumbells)
15x8
30x8
60x6
80x5

Overhead tri ext
160x8
250x8
145x10

Decided to skip abs last night as I was really hungry and feeling the low blood sugar.

Thanks MsBH, I love to drag my hose around ;)

Cheers,
Scotsman
 
5/20 Legs

Deep squats
Warm-up
315x3 (hit the pins at the bottom on my third rep and lost my balance a bit form the shock.
365x1 (looked forward and almost fell forward at the bottom)
365x1 (easy)
225x5 1sec pause in the well.

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

Seated calf raise
2plx10
4plx10
4plx10
4plx10

Still pissed about my squat form. The weight feeld super easy but I keep coming forward out of the well. Skipped shoulders on friday because I was doing family stuff.

Cheers,
Scotsman
 
5/24 Chest
Bench
warm-up
225x8
315x6
335x5
365x3
315x3 (full pause on each rep)
225x5 (full pause on each rep)

Hammer strength press
400x6
500x5
300x8

Cut workout short due to being light headed from low blood sugar.

Cheers,
Scotsman
 
Scotsman, start bringing gatoraide to the gym, helps out a lot when doing heavy lifting. None of the low sugar headaches or passing out feelings
 
5/25 Back

Iso-rows
warm-up
300x6
400x6
600x6
800x6
400x8

One arm bench rows
120x8
120x8
120x8

Cable pulldowns
150x8
150x8
150x8

First night going heavy on back since early april felt really good. Yeah LS I should think ahead but I nearly fell asleep before going to the gym and was pretty incoherent and forgot to eat a little before leaving my place.

Cheers,
Scotsman
 
Nice, you gonna start adding deads in, maybe from the pins since a lot of the comps now are having 18inch dealdift either for max or rep (car)??? insane weight though...

I hate this message "You must spread some Karma around before giving it to Scotsman again."
 
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