Update

[Scotsman]

8/2 Pushpresses, chest, abs

Standing push press
warm-up
225x3
275x5 PR reps
315x1 PR weight (first attempt went up about 2/3 of the way, so I got pissed reset and did it)
225x8

Hammer strength chest press
100x5
200x5
400x5
500x5
300x8

Seated ab crunch
100x8
150x8
200x8
250x4
150x8

Cheers,
Scotsman

 

[d3track]

damn, nice job

and to think i'll be going for 90# less than that
315 is sweet!!!!!

 

[Scotsman]

8/3 Zerchers/hammer curls/upright rows

Zerchers
warm-up
225x5
315x2 (forearm still hurts pretty bad so I backed off)
225x5 back squats

Hammer curls
25x5
45x5
65x5
40x8

Rear delt flyes (machine)
40x8
50x8
60x8

Upright rows
135x6
225x6
315x6
135x10

Cheers,
Scotsman

 

[Scotsman]

8/4 Machine deads/hanging dumbell snatch

Hammer strength pivot dead
I'm guessing the apparatus weighs 80-90lbs
warm-up
395x4
485x3
575x4
395x10 (wow 10 fast ones hurts a lot, LOL)

Hanging dumbell snatch
warm-up
50x3
80x3
100x2 pr reps previously only one rep.

Cheers,
Scotsman

 

[guldukat]

...I'm at a loss for words, here. I'm not sure what's more impressive: a killer 3 wheel push press, or the same poundage for reps on upright rows!

Either way, seeing those numbers is gonna make me light my shoulders up here in a couple of days. I'd hit you with karma for the inspiration if I could!

 

[Scotsman]

8/5 Back/traps

iso rows
warm-up
400x6
500x6
300x8 holding for a sec. at full contraction each rep

one arm bench rows
120x6
180x6
220x6

hammer pulldowns
1plx6
1plx6
1plx6

shrugs
100x8
200x8
400x8
500x8
300x10

Cheers,
Scotsman

 

[Scotsman]

8/6 Quads/hams/calves/tris/forearms/abs

Hammer strength leg extension
1plx6
1pl+25x6
2plx6
1plx10

Hammer strength seated leg curl
1plx6
2plx6
3plx6
3plx6
1plx8

Seated calf press
100x8
200x8
400x8
600x10
600x10
600x10

JM presses
135x6
135x6
135x6 (neve done these before. They give one hell of a stretch)

Forearm curls/reverse hyper superset
rh-BWx8
fc-100x10
rh-BWx8
fc-150x10
rh-BWx8
fc-200x10
fc-200x10

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

Cheers,
Scotsman

 

[d3track]

thats a lot of volume for you in one day, lol
nice though

 

[Scotsman]

thats a lot of volume for you in one day, lol
nice though

Yeah but it was my finish what I was too lazy to do during the week day. In otherwords the excessive pain and sweating day as I like to call it. LOL

Cheers,
Scotsman

 

[Scotsman]

8/9 Pushpress/bench/tris

Pushpresses
warm-up
225x5
275x3 slipped and damn near dropped it.
225x10 Pr reps

Bench
225x8
225x8
225x8

Overhead tri extensions
160x6
250x6
180x6

Rear delt flyes on machine

Cardio 30min

Cheers,
Scotsman