Update

[Scotsman]

8/18 Mach. deads/shoulders

Hammer stregth deads
warm-up
450x5
630x1
720x1 PR no belt or straps
540x3
360x10

Lateral raises
20x6
30x6
30x6

Rear delts Machine
50x8x3

Front raises
25x6
35x6
35x6
20x8

Shrugs hammer strength machine
200x8
500x8
700x6 (Grip gave out plus stupid grips on machine started to turn)
300x8 pauses

Cheers,
Scotsman

 

[Scotsman]

6/19 Back

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

Iso high row
200x6
400x6
500x6
300x8

Cardio 20min intense

Cheers,
Scotsman

 

[Scotsman]

6/20 Clean up

Leg curls hammer strength seated
1plx8
2plx8
3plx8
2plx8

Leg press narrow stance
400x8
600x8
800x8
1000x8

Calf raises(mixed in with leg presses)
800x10
1000x10
800x10
800x10

Reverse hypers
bwx6
bwx6
bwx6

Forearm curls
100x10
150x10
200x10

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

Cheers,
Scotsman

 

[bignate73]

never a dull moment in this training log! yikes!

good job!

 

[Scotsman]

8/23 Shoulders

Push press
135x5
135x5
135x5

Rear delts(machine)
40x8
50x8
60x8

Lateral raises
25x6
25x8
25x8

Seated ab crunch
100x8
150x8
200x8
200x8
200x8

cardio 30 min.

Thanks Nate I try and keep it as exciting as possible for myself.

Just went light today and did some form exercises to make sure everything is tracking well.

Cheers,
Scotsman

 

[Scotsman]

8/24 More form work

front squats
135x5
135x5 both sets fast with a strong rebound from the bottom.

SLDL
135x8
135x8 mainly to stretch out hammies

hammer curls
25x5
50x5
65x5
30x8

Cheers,
Scotsman

 

[bignate73]

looks like the last couple days were just recovery days. form work, r.o.m etc.

 

[Scotsman]

looks like the last couple days were just recovery days. form work, r.o.m etc.

Yep, I figured I needed to be as fresh as possible for the contest.

Cheers,
Scotsman

 

[Scotsman]

8/31 Front squats and shoulders

Front squats
185x4
185x4
185x4 All to full depth and as fast as possible.

Upright Rows
135x6
155x6
225x6
315x6

Lateral raises
15x6
25x6
35x6

Shrugs
200x8
300x8
300x8

Cardio 20min

Kind of combined monday and tuesday's Workouts. Left out overhead press, after sat. I don't think I needed to do them

Cheers,
Scotsman

 

[d3track]

little bit of a recovery day after competing?

 

[Scotsman]

little bit of a recovery day after competing?

Yup, Though I plan on pulling heay out of the rack tonight to work off some of my frustrations.

Cheers,
Scotsman

 

[Scotsman]

9/1 Rack pulls/legpress/curls

Rack pulls from the knee
135x10
225x6
315x5
405x4 All sets to here done with double overhand grip
495x3 Mixed grip. Tried to pick it up DO got it off the rack then dropped it.
585x3 Straps from here out
675x2 Pr reps. Would have done more but on second one I pulled too hard and lost my balance backwards. Luckily I just had to take a couple of steps then set it down.

Leg presses
400x10
600x10
600x10
600x10

Hammer curls
35x6
50x6
75x6

Cheers,
Scotsman

 

[Scotsman]

9/2 Back

Iso rows
100x8
200x8
400x8
400x8
400x8

Iso high rows
100x8
200x8
300x8
300x8

One arm bench rows
120x8
120x8
120x8

Seated ab crunch
100x8
150x8
200x8
200x8
200x8

Cheers,
Scotsman

 

[bignate73]

this reminds me, i gotta get going on ab work too. i know thats whats holding back my DL.

 

[Scotsman]

this reminds me, i gotta get going on ab work too. i know thats whats holding back my DL.

That's what I was thinking so I started hitting them every week and my core strength has come up a lot.

Cheers,
Scotsman

 

[strongsmartsexy]

That's what I was thinking so I started hitting them every week and my core strength has come up a lot.

Cheers,
Scotsman

My core strenght is holding, but my grip strength SUCKS.

 

[bignate73]

My core strenght is holding, but my grip strength SUCKS.

time for a change then. Static holds, gripper timed holds, farmer walks etc. find a way to make something you dont even think about.

 

[Scotsman]

9/28 Chest shoulders

Bench
warm-up
225x8
275x6
315x7 (not bad considering I have only benched once in the last 12 weeks)

Hammer strength BNP
135x6
225x8
225x8

Rear delts on machine
30x8
60x8
60x8

Upright rows
135x6
225x6
225x6

Took the last two weeks off as I was out of town for work and my body needed some rest. I am going to get back at it as I have another contest on November 21st.

Cheers,
Scotsman

 

[Scotsman]

9/29 Back/bis/abs

Iso-high rows
100x8
200x8
300x8
400x8
400x8
200x10

Iso rows
300x8
400x8
500x8
500x8

Hammer curls
30x6
40x6
50x6
60x6
35x8

Seated ab crunch
100x8
150x8
200x8
150x8

Weighed in at 306 last night, so I didn't lose anything in my break.

Cheers,
Scotsman

 

[Devastation]

glad to see you back

 

[Scotsman]

glad to see you back

Thanks it's good to be back. I think you are the only one who realized I was gone.

Cheers,
Scotsman

 

[strongsmartsexy]

Thanks it's good to be back. I think you are the only one who realized I was gone.

Cheers,
Scotsman

I knew you were gone. I wasn't sure when you were to return though.

 

[Lord_Suston]

good to see you back, I haven't been around in a while

 

[Scotsman]

9/30 Deads

Deads
Warm-up
315x3 Both hands over
405x1 pr for both hands over grip
405x1 that makes two with double over grip
405x2 Mixed grip
405x3 Mixed grip

First time I have ever gotten 405 double over grip without straps. I am doing these to improve my overall grip strength. Also as this was the first time I have done full pulls from the floor in 14 weeks I am pretty happy. Also I have narrowed my stance for deads so I am in an adjustment period.

Cheers,
Scotsman

 

[Scotsman]

10/4 Press day

Push Presses
warm-up
225x5
275x4
135x10 no push

Hammer strength bench
warm-up
400x6
600x2
300x8

Seated ab crunch
100x8
150x8
200x8
200x8
200x8
150x8

Cheers,
Scotsman

 

[Scotsman]

10/5 Squat/press

Squats
warm-up
315x5

Front Squats
225x3
225x2

Just getting back to squatting, felt light but I didn't want to push it too far after not squatting heavy in a while.

Leg press
400x10
600x10
600x10

Calf press
600x10
600x10
600x10

Cheers,
Scotsman

 

[ghettostudmuffin]

You're 1 big, strong mofo. What brand of wheaties do you eat? Good stuff.

 

[Scotsman]

You're 1 big, strong mofo. What brand of wheaties do you eat? Good stuff.

I'm more of a cheerios kind of guy.

Cheers,
Scotsman

 

[Scotsman]

10/6 Rack pulls/shoulders

Warm-up
405x6
405x6
405x6

Upright rows
135x6
225x6
315x6
225x6
135x6

Pretty short day, kind of tweeked my back the day before and didn't want to push it too much

10/7 Back

Iso-rows
100x6
200x6
400x6
600x6
600x6

High rows
200x6
400x6
500x6
500x6
300x6

V-grip Pulldowns
100x8
150x8
200x8
100x8

10/8 Misc/legs

Leg extension(hammer strength)
1plx6
1pl+25x5
1pl+25x6
1plx6

Seated leg curl(hammer strength)
1plx6
2plx6
3plx6
3plx5
2plx6
1plx6

Seated calf raise
1plx10
2plx10
4plx10
4plx10
2plx10

Reverse hypers
bwx8
bwx8
bwx8

Wrist curls
100x10
150x10
200x10
150x10

Cheers,
Scotsman

 

[Scotsman]

10/11 Press day

Bench
Warm-up
315x5
365x2
315x5

Hammer strength bnp
135x6
225x6
315x6
225x6

Machine flyes
100x6
100x6
100x6 deep stretch with pause on each rep

Rear delts (machine)
50x8
50x8
70x8

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

Cheers,
Scotsman

 

[Scotsman]

10/12 Squats/legs

Squats
warm-up
315x3
365x1
225x5 deep w/pauses
225x3 front squat deep and fast

Leg press
400x8
600x8
800x6
1000x6
500x5 pause at bottom of each rep.

Squats were easy and I should have gone heavier but will wait until next week.

Cheers,
Scotsman

 

[Scotsman]

10/13 Deadlifts

warm-up
315x3
405x1
495x1
545xfail came up to the knees easy but couldn't lock it out.
315x5

Don't know what happened with the 545 it felt light but as soon as I cleared my knees it was like someone hit the breaks and it just would budge. Maybe squatting the day before didn't help a lot. oh well felt good to get back into the 500's since this is only my second time pulling from the floor in 16 weeks.

Cheers,
Scotsman

 

[Mike_Rojas]

You'll get it back in no time Big Man.

 

[bignate73]

definitely squatting the day before knocked the wind out of your sails. i did some light power cleans 2 days ago, and yesterday i did some GM's, i was strong but the warmups didnt feel as easy as they usually do, definitely took longer rests between heavier sets too.

 

[Scotsman]

10/15 misc

Seated Leg curls(hammer strength)
1plx10
2plx8
3plx6
3plx6
2plx6

Seated calf press(legs forward)
100x10
200x10
400x10
600x10
600x10
600x10
300x10

Shrugs
100x6
200x6
300x6
500x6
700x8 used straps plus held pause on last rep
700x6 pause on all reps
400x6 pause on all reps

Cheers,
Scotsman

 

[Scotsman]

10/17 Car pulls

Broke out the pulling harness for the first time. Just about as much fun as you can have with your clothes on.

Geo metro plus my brother(315lbs)
150ft sprint x2

I have been pretty sick for the last week and couldn't do more than two. First one was super easy and I was at a full run with the car. Second was a little slower and I almost saw lunch for the second time that day.

On a side note my parents neighbors think we are crazy. A bunch of them came outside to see what we were doing and looked on in shock, horror, and amazement.

Cheers,
Scotsman

 

[bignate73]

i cant wait til i have a house! im sure there will be some sort of addendum to the neighborhood restrictions once i get rolling. sled dragging, farmers, car pushing. LOL!

 

[Scotsman]

10/18 Push day

Push presses
warm-up
225x3
275x1
315x1
335xfail I had no drive, probably a combination of being sick and having pulled cars the day before

Hammer strength presses
100x6
200x6
400x6
600x2
300x8

Upright rows
135x6
225x6
315x6
225x6
135x6

Seated ab crunch
100x8
150x8
200x10
150x10

Nate- yeah I am glad there is no home owners association where my parents live, that way I can go up there and do that kind of stuff without getting them in trouble.

Cheers,
Scotsman

 

[Scotsman]

10/19 Squats

warm-up
315x3
365x1
405x2
225x3

That's about all I had time for last night.

Cheers,
Scotsman

 

[wnt2bBeast]

damn scots thats a sick upright row!!!!!!

 

[Scotsman]

Well I got sent to oklahoma so missed a few days in the gym. Worked about 150hrs in 9 days so I was pretty wrecked when I got home.

10/29
deads
warm-up
315x4
315x4
315x4 All speed reps

Shrugs
225x10x2

Forearm curls
100x10
150x10
200x10
150x10

Was pretty hung over so just trying to get the blood flowing again.

Cheers,
Scotsman

 

[Scotsman]

11/1 press day

Pushpresses
warm-up
225x5
225x5
225x5 Going for speed here plus after taking last week off didn't want to hit too much this time.

Upright rows
185x6
185x6
185x6

Lateral raises
15x8
30x6
45x5

Rear delts(machine)
40x6
60x6
80x6

Pretty good day all in all since I still wasn't feeling well from this past weekends debauchery.

Cheers,
Scotsman

 

[Scotsman]

11/3 Pulls

Rack deads
225x6
315x6 Sets done double overhand
405x5 Switched to mixed grip as this was a thicker bar
495x4 mixed grip
585x1 mixed grip
675x2 straps and belt all other sets done without belt
765xfail didn't even break the rack
315x3

Leg press
wrm-up
600x6
600x6
600x6

Calf presses on leg press
600x10
600x10
600x10

Not bad considering I didn't eat enough, was badly dehydrated, I am still sick, and I haven't had a good nights sleep in about two months. Still I can lift around 700 lbs so it makes me feel good to be me.

Cheers,
Scotsman

 

[Scotsman]

11/4 Back

Iso-high rows
100x8
200x6
400x6
600x5
300x10

Iso rows
200x6
400x6
600x6
300x10

Pulldowns
200x8
200x8
200x8

Seated ab crunch
100x8
150x8
200x8
250x5
150x10

Cheers,
Scotsman

 

[Scotsman]

11/5 Misc

Leg extensions(hammer iso)
1plx8
1pl+25x6
1pl+25x6
1plx8

Seated leg curl(hammer)
1plx8
2plx6
3plx6
2plx6
1plx10

Hammer Curls
30x5
60x5
80x5
100x4 PR reps
55x8

Reverse hypers
bwx6
bwx6
bwx6

Rear delts(machine)
40x8
60x8
80x8

Wrist curls
100x10
150x10
200x10
200x10
150x10

Cheers,
Scotsman

 

[Scotsman]

11/8 Push day

Pushpress
Warm-up
225x3
275x1
315x1 Horrible form and barely got it. Mistimed my push
335xfail Just wasn't focused weight didn't feel heavy just didn't get it.
225x3 two with no push

Rear delts(machine)
50x8
70x8
90x8

Seated ab crunch
100x8
150x8
200x8
250x6
200x10

I have been completely unfocused for a couple of weeks now. I am not sleeping enough, eating enough, drinkin enough water, or getting my head screwed on right before I go to the gym. I need to figure out why and correct it in the next twelve days or my comp will be a disaster.

Cheers,
Scotsman

 

[Scotsman]

11/9 Squats

Squats
warm-up
315x2
405x1 Knees wrapped no belt
455x1 Belt and wraps, a little shallow but it's the most I have tried to squat in a year.
315x4 ATF

Felt pretty good to squat quasi-heavy again. Tweeked my knee the day before so used wraps more than normal, but still got it done. Stopped a little shallow on 455 since I didn't have a spotter and wasn't 100% comfortable when I started down. 405 felt great without the belt. I am coming out of the hole well so think the weights will keep adding on in the near future.

Cheers,
Scotsman

 

[wnt2bBeast]

nice scots..i had knee surgery many years ago and rahther than risk something..i wrap my kneeson all sets 315 and higher.. as you know you will get a one time increase in your weights..but after that its all you..good work

 

[ProtienFiend]

11/8 Push day


I have been completely unfocused for a couple of weeks now. I am not sleeping enough, eating enough, drinkin enough water, or getting my head screwed on right before I go to the gym. I need to figure out why and correct it in the next twelve days or my comp will be a disaster.

Cheers,
Scotsman

Maybe take a week off to recover. Then down some coffee and come back with extra intensity. Sometimes your body just gets worn down mentally and physically.

PF

 

[Scotsman]

Maybe take a week off to recover. Then down some coffee and come back with extra intensity. Sometimes your body just gets worn down mentally and physically.

PF

Nah, I am not run down just got a 1000 things on my mind and can't seem to clear them out of my head while training. Also no coffee for this kilt wearer can't stand the stuff. Just need to clear up some things and get back at it.

Cheers,
Scotsman

 

[Scotsman]

11/10 Pull day

Tricp press downs (waiting for jackass in power rack to leave)
50x8
100x8
150x8

Rack pulls
warm-up
405x2 Both hands over
495x1 Mixed
585x1 Mixed
675xfail. Straps+belt
405x7 Both hands over

Lowered the pins by a hole so had another 3" of travel or so. Felt pretty good to pull 585 no straps and no belt. Was definitely impacted by having done squats the day before.

Barbell curls
135x8

Tricep overhead press
100x8
175x8
250x6

Cheers,
Scotsman

 

[Scotsman]

11/11 Back

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

Iso-high rows
200x6
400x6
400x6
200x10

Cheers,
Scotsman

 

[Scotsman]

11/12 Misc

Seated leg curls(hammer)
1plx8
2plx8
3plx8
3plx6
2plx8
1plx10

Shrugs
100x8
200x8
400x8
700x8 plus a pause on the last rep.
300x10

Reverse hypers
bwx8
bwx8
bwx8

Wrist curls
100x10
150x10
200x10
200x10
100x10

Cheers,
Scotsman

 

[bignate73]

i come in here to get humbled....

 

[MsBeverlyHills]

i come in here to get humbled....

really! a seven-hundred lb shrug for 8 reps??? theres exactly ZERO guys in my gym doing that... maybe that was a typo? LOL.

 

[Scotsman]

really! a seven-hundred lb shrug for 8 reps??? theres exactly ZERO guys in my gym doing that... maybe that was a typo? LOL.

No typo, I also rack pull well into the 700's and have been known to leg press 1600lbs for reps.

Cheers,
Scotsman

 

[bignate73]

its only a typo when I write it, i have a tendency to push really hard on the 00000's, see?

 

[Scotsman]

its only a typo when I write it, i have a tendency to push really hard on the 00000's, see?

OK you got me I was only using 70lbs My whole life is a big lie

Seriously though, any good destruction of sushi for you and the little lady recently?

Cheers,
Scotsman

 

[bignate73]

just for me...unfortunately the little lady has been gone for about 5 months now. But I killed it today.

 

[Scotsman]

just for me...unfortunately the little lady has been gone for about 5 months now. But I killed it today.

Shit I didn't know that, sorry about bringing it up. As for the sushi well done sir.

Cheers,
Scotsman

 

[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

 

[bignate73]

wow, ive never seen a forearm curl machine. that would be sick!

only squatted 2x since turkey day?!? well...i think i've only squatted 3x come to think of it. with pulling and other lower lifts, that seems reasonable. oops!

 

[Scotsman]

wow, ive never seen a forearm curl machine. that would be sick!

only squatted 2x since turkey day?!? well...i think i've only squatted 3x come to think of it. with pulling and other lower lifts, that seems reasonable. oops!

Well I was stuck in the wilds of wyoming for three weeks and then sick so I took a pretty big break. Think I needed it though my body was pretty run down.

Yeah the forearm machine is tits. Has pads for arms then an adjustable wheel for range of motion. You can hit tops and bottoms then stand off to the side and do rotational work.

Cheers,
Scotsman

 

[Scotsman]

1/10 Rack pulls

135x6
225x5
315x5
405x4
495x4
585x3
675x4 PR reps
405x5

That's all I had time for last night as I had a prior engagement to attend.

Cheers,
Scotsman

 

[Scotsman]

1/12 Push day

Bench
warm-up
315x5
365x2 felt good first time I have lifted that much since October
225x10

Push press
135x6
225x6
225x3
135x6

Machine flyes
100x6
150x6
170x6

Rear delts (machine)
60x8x3

Cheers,
Scotsman

 

[bignate73]

flyes????

are you planning on competing in the NPC soon?
hehe.

if so, i can loan you my grape smugglers.

 

[Scotsman]

1/24 Pulls

Deads
warm-up
405x1 Both hands over
495x1 Mixed grip no belt
405x2 Mixed grip
135x5 Curls to warm up bis

Iso rows
100x6
300x6
500x6

Dumbell hammer curls
30x5
60x5
90x4

Felt good to pull around 500 again haven't done that in a few months.

Nate- I won't be smuggling any grapes anytime soon my man.

Cheers,
Scotsman

 

[Scotsman]

1/25 Cardio/abs

Stationary bike- 30min

Seated ab crunch
100x10
150x10
200x10
200x10

Hanging leg raises
x6
x6
x8

Cheers,
Scotsman

 

[bignate73]

cardio AND abs, you are dedicated.

i can get with abs, but cardio....

 

[Scotsman]

cardio AND abs, you are dedicated.

i can get with abs, but cardio....

Decided to lose the gut in favor of being more mobile. Plus it will be nice to look like an absolute freak at my 10yr highscool reunion this year.

Cheers,
Scotsman

 

[Scotsman]

1/26 Press day

Bench
wrm-up
315x3
365xfail (might have been able to get it but spotter grabbed it)
315x3

Hammer strength BNP
135x8
225x8
275x8
225x8

Machine flyes
100x6
140x6
180x6

Rear delts
70x8x3

All in all one of the worst bench days I've had in a while. Hopefully just due to being tired from my trip.

Cheers,
Scotsman

 

[Scotsman]

1/28 Squat/aux

Squats
warm-up
315x1 Bar had no knurling on it and started sliding out of my hands and down my back, I forgot my chalk and had to abandon the day.

SLDL
135x6x3

Forearms curls
100x10
150x10
200x10
150x10

Seated ab crunch
100x10
150x10
200x10
150x5
150x10

Cheers,
Scotsman

 

[Scotsman]

1/31 Pull day

Rack deads
warm-up
405x1 both hands over grip
495x3 straps
585xfail doing these with pins one level lower than normal and no belt.
405x3 straps

Iso rows
100x6
200x6
400x6
600x6
300x8

Hammer curls
20x5
60x5
90x6
60x6

Hammer strength pull downs
1plx8
1pl+25x8
1plx8

Cheers,
Scotsman

 

[Scotsman]

2/2 Abs/cardio

Exercise bikex30 min

Seated ab crunch
100x10
150x10
200x10
250x5
200x10

Hanging leg raises
3x8

Cheers,
Scotsman

 

[bignate73]

car-DEE-oh!

car-DEE-oh!

car-DEE-oh!

<Rocky Theme in the background>

 

[Scotsman]

2/2 Push day

Speed bench
warm-up
275x3
275x3
275x3
225x3

Hammer strength BNP
135x6
225x6
275x6
225x6

Overhead tri extensions
100x6
175x6
250x6
130x6

Rear delts
50x8x3

Nate, I actually have the rocky soundtrack, maybe I can get them to play it at the gym while I ride.LOL

Cheers,
Scotsman

 

[Scotsman]

2/4 Squats/etc

Zerchers
warm-up
225x6
315x3
225x3

Seated leg curls
1plx8
2plx8
3plx8
2plx8

Reverse hypers
bwx8x3

Forearm curls
100x8
150x10
200x14
150x10

Reverse forearm curls
60x10x3

Calf presses
100x10
300x10
500x10
500x10

Cheers,
Scotsman

 

[Scotsman]

2/8 Pull day

Deads
warm-up
Speed deads
365x6 20-30 sec pause between reps switching grip on each rep.

Iso-rows
100x6
300x6
400x6
400x6
400x6

Hammer curls
30x6
60x6 Stopped here due to pain in right elbow, probably from zerchers

Iso-highrow
100x6
300x6
400x6
300x6

Cheers,
Scotsman

 

[bignate73]

nice...your "speed" deads...for me mean snail speed...or "stop". 365 on most days feels like someone super glued it to the floor.

 

[Scotsman]

2/9 Press day

Bench
warm-up
315x4
315x3
275x4

Hammer strength BNP
135x6
225x6
225x6
225x6

Machine flyes
100x6 Stopped due to pain in elbow

Rear delts machine
60x8x3

Cheers,
Scotsman

 

[Scotsman]

2/10 Abs/Cardio

Seated ab crunch
100x10
150x10
200x10
200x10
200x10
150x10

Hanging leg raises
x6
x8
x10

Cardio-Recumbant bike 30 min

Cheers,
Scotsman

 

[bignate73]

T minus how long until the reunion?

 

[Scotsman]

T minus how long until the reunion?

June 26th. Then the freakshow will be unleashed.

Cheers,
Scotsman

 

[bignate73]

"freakshow baby baby on the dancefloor. he's a freak..show!"

ok...so I'm weird.

 

[Scotsman]

2/11 Squats/etc

Squats
warm-up
315x3 ATF
315x3 ATF Felt light will go up next time

Seated leg curls
2plx6
3plx6
2plx6
1plx6

Wrist curls
100x10
150x10
200x10
150x10

Reverse wrist curls
70x10x3

Wasn't feeling my best at all this day. Went in to doctors over weekend to find out I have pneumonia and am on anti-biotics. Yay me.

Cheers,
Scotsman

 

[Scotsman]

2/15 pull day

Rack deads
warm-up
405x5 both hands over
495x5 mixed grip
315x5 slow both hands over

Iso rows
100x6
200x6
400x6
400x6
400x6

Hammer strength pulldowns
90x6
140x6
140x6

Pretty much out of gas at this point, I really hate being sick.

Cheers,
Scotsman

 

[Scotsman]

2/17 Push day

Standing shoulder press(strict)
warm-up
185x6
185x6
135x8

Hammer Strength chest press
100x8
200x8
400x8
400x8

Rear delts(machine)
70x8x3

Lateral raises
20x6
30x6
35x6
20x6

Still sick but getting better.

Cheers,
Scotsman

 

[Scotsman]

2/22 Pull day

Deads
135x5
225x4
315x1
405x1 (all sets are both hands over to this point)
495x1 (felt easy, not bad considering I wasn't wearing a belt, I am still sick, and I spent the day driving back from Wyoming)

Hanging powercleans
225x2

Dumbell SLDL
60'sx6x2

Seated ab crunch
150x10x4

Pretty much ran out of steam and had to cut it short today. Can't wait until I am finally over being diseased.

Cheers,
Scotsman

 

[Scotsman]

2/24 Push day

Bench
warm-up
315x6
315x5 lost my lock and had to cut set short.

Pushpress
warm-up
225x5
275x1 Heaviest I have been in a while

Hammer strength presses
100x5
200x5
400x5
600xfail only got it about halfway out to lock on first rep
500x4

Cheers,
Scotsman

 

[Scotsman]

2/25 Squats/etc

Squats ATF
warm-up
315x3
315x3
225x5 Amazing how hard it is to squat since I still can't pull a full breath without coughing.

Seated leg curl(Hammer strength)
2plx6
2plx6
2plx6

Reverse hypers
bwx6
bwx6
bwx6

Forearm curls(machine)
100x8
150x10
200x15
150x10

Reverse FAC
70x8
70x8

Cheers,
Scotsman

 

[Scotsman]

3/1 Rack pulls

135x5
225x5
315x3
405x1 All both hands over to this point
495x3 mixed grip
585x1 mixed grip still no belt
675x1 belt and wraps(very easy)
725xfail broke off the rack with it but couldn't keep it moving.

Not bad since I haven't pulled heavy since getting sick.

Cheers,
Scotsman