Update

[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