Update

[Scotsman]

4/25 Deads

warm-up
315x4
405x1 both hands over
495x1 Something went very wrong here and I stopped, pull from floor to knees was super easy then all of the sudden I had a horrible time locking out.

Cable rows
170x8
250x8
170x8
170x8

High rows
200x6
300x6
400x6

Seated ab crunch
100x10
150x10
200x10
150x10

Cheers,
Scotsman

 

[Scotsman]

4/26 Cardio/abs

30min recumbant bike.

Abs
3x6 hanging leg raises

Nate this workout's for you man.

Cheers,
Scotsman

 

[Scotsman]

4/28 Push day

Bench
warm-up
315x4
315x3
225x6 Probably need to bench more than once every three weeks.

Hammer Strength BNP
225x6
315x6
365x3

Shrugs
330x6
400x6
500x6
600x6

Machine flyes
170x602

Rear delts machine
70x8
80x8
80x8

Seated ab crunch
100x8
150x8
200x8
150x8

Cheers,
Scotsman

 

[bignate73]

4/26 Cardio/abs

30min recumbant bike.

Abs
3x6 hanging leg raises

Nate this workout's for you man.

Cheers,
Scotsman

oh absolutely!!! cause I'm all about cardio and abs!

 

[Scotsman]

4/29 Legs/etc

Leg press
200x8
400x8
600x8
800x8
1000x6
800x8

Seated leg curl(Hammer strength)
2plx6
3plx6
3plx6

Forearm curls
100x10
150x10
200x10
150x10

Reverse forearm curls
70x10
80x10
80x10

Cheers,
Scotsman

 

[Scotsman]

5/2 (fuck it's may already) Pull day

Swivel deads
warm-up
450x4
540x1
630x1 (Easy)

Iso rows
200x6
300x6
400x6
500x6
500x6

Cable pulldowns
100x8
150x8
180x8
180x6

Seated ab crunch
100x8
150x8
200x8
200x8

Cheers,
Scotsman

 

[Scotsman]

5/3 Push day

standing ohp/pushpresses
135x5
185x5 strict no push
225x3 PP
275x1
315x1 Didn't lock out the first time so reset and nailed it.

Shrugs
500x6
500x6
500x6 plus hold on last rep

Seated ab crunch/ bench v-ups
VUx10
SA 100x8
VUx10
SA 150x8
VUx10
SA 200x8

Machine Flyes
170x8x3

Rear delts (machine)
90x8x3

Cheers,
Scotsman

 

[d3track]

swivel deads?

 

[Scotsman]

swivel deads?

Hammer Strength machine that is a set of bars with the end anchored and the weights go out near your hands. Wanted to do rack pull but the power rack was being used for.........squatting yep it was hard to believe but true.

Cheers,
Scotsman

 

[d3track]

oh
so its kinda like when they do car lifts?