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RE: Scottish Training Diary - Jan. 7 2008 20:26:02
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Scottish
Posts: 840
Joined: Mar. 2 2005
From: Fife, Scotland
Status: offline
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First one of the new year!
Bench
80kg * 8
80kg * 8
80kg * 8
80kg * 6
T-Bar Row - light and tight
60kg * 10
60kg * 10
60kg * 10
Dips
BW * 5
BW * 3 - phucked
DB Curl
20kg DBs * 10/arm - 18kg DBs * 2/arm
20kg DBs * 7/arm - 18kg DBs * 2/arm
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RE: Scottish Training Diary - Jan. 9 2008 19:51:49
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Scottish
Posts: 840
Joined: Mar. 2 2005
From: Fife, Scotland
Status: offline
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Box Squat
60kg * 8
60kg * 8
70kg * 8
70kg * 8
80kg * 8 - easy
SLDL from 4" block
40kg * 10
40kg * 10
40kg * 10
Just to ease in gently, not done any direct hamstring work in AGES!
Face Pull
12kg * 20
15kg * 20
20kg * 20
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RE: Scottish Training Diary - Jan. 16 2008 20:37:37
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Scottish
Posts: 840
Joined: Mar. 2 2005
From: Fife, Scotland
Status: offline
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BB Row - wide grip
60kg * 5
70kg * 5
70kg * 5
70kg * 5
70kg * 5
70kg * 5 - all easy and fast
Deadlift
120kg * 3
120kg * 3
120kg * 3
120kg * 3
120kg * 3 - easy and fast too, more volume next time
Leg Press
120kg * 10
140kg * 10 - light
DB Row
50kg DBs * 12/arm
50kg DBs * 12/arm - 60s next week
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RE: Scottish Training Diary - Jan. 17 2008 19:33:48
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Scottish
Posts: 840
Joined: Mar. 2 2005
From: Fife, Scotland
Status: offline
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Push Press
60kg * 5
70kg * 5
70kg * 4
70kg * 5
70kg * 5
CG Bench
60kg * 12
60kg * 10
60kg * 9
French Press
35kg * 6
45kg * 3 + 4 cg bench
35kg * 5
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RE: Scottish Training Diary - Jan. 22 2008 20:46:09
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Scottish
Posts: 840
Joined: Mar. 2 2005
From: Fife, Scotland
Status: offline
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Bench
80kg * 8
80kg * 8
80kg * 8
80kg * 8
T-Bar Row - close grip
70kg * 10
70kg * 10
70kg * 10
Dips
BW * 3
BW * 3
BW * 3
BW * 3
BW * 3
DB Curl
25kg DBs * 10/arm
25kg DBs * 6/arm
14kg DBs * 15/arm - seated and very strict
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RE: Scottish Training Diary - Jan. 24 2008 20:10:35
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Scottish
Posts: 840
Joined: Mar. 2 2005
From: Fife, Scotland
Status: offline
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Box Squat
80kg * 8
80kg * 8
80kg * 8
90kg * 8 - all easy 90 kg for sets next time
SLDL - from 4" platform
40kg * 8
40kg * 8
60kg * 8
60kg * 8
Face Pull
25kg * 10
35kg * 10
45kg * 10
50kg * 15
Rear Delt Laterals - chest supported
14kg DBs * 10
14kg DBs * 10
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RE: Scottish Training Diary - Jan. 25 2008 20:06:56
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Scottish
Posts: 840
Joined: Mar. 2 2005
From: Fife, Scotland
Status: offline
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Shrug
200kg * 8
200kg * 8
Push Press
70kg * 3
75kg * 3
75kg * 3
75kg * 3 - all really fast and felt light
CG Bench
60kg * 12
70kg * 8
80kg * 6 - light and easy
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RE: Scottish Training Diary - Jan. 29 2008 20:37:28
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Scottish
Posts: 840
Joined: Mar. 2 2005
From: Fife, Scotland
Status: offline
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BB Row - wide grip
80kg * 5
80kg * 5
80kg * 5
80kg * 5
80kg * 5
Deadlift
130kg * 3
130kg * 3
130kg * 3
130kg * 3
130kg * 3
130kg * 3
Leg Press
140kg * 10
160kg * 10
DB Row
60kg DB * 8/arm
60kg DB * 8/arm
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RE: Scottish Training Diary - Jan. 30 2008 23:55:03
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Scottish
Posts: 840
Joined: Mar. 2 2005
From: Fife, Scotland
Status: offline
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Bench
90kg * 4
90kg * 4
90kg * 3 failed 4th
90kg * 2
80kg * 6
Dips
BW * 5
BW * 5
+10kg * 3
+10kg * 3
BW * 4
DB Curl
25kg DBs * 10/arm
25kg DBs * 10/arm
16kg DBs * 10/arm - seated and strict
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RE: Scottish Training Diary - Feb. 6 2008 20:26:29
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Scottish
Posts: 840
Joined: Mar. 2 2005
From: Fife, Scotland
Status: offline
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Box Squat
90kg * 8
90kg * 8
90kg * 8
90kg * 8
Ham Curl
Pin 3 * 15
Pin 4 * 15
Pin 4 * 10
Pin 4 * 10
Standing Calf Raise
60kg * 10
60kg * 10
105kg * 10
105kg * 10
Rear Delt Laterals
20kg DBs * 10
20kg DBs * 10
20kg DBs * 10
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RE: Scottish Training Diary - Feb. 8 2008 19:59:27
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Scottish
Posts: 840
Joined: Mar. 2 2005
From: Fife, Scotland
Status: offline
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Shrug
220kg * 8
220kg * 8
Push Press
80kg * 3
80kg * 3
80kg * 3
DB OHP
35kg DBs * 5
CG Bench
70kg * 8
70kg * 7
70kg * 5
Inc French Press
25kg * 10
35kg * 6
Had a bit of bother getting this into position
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RE: Scottish Training Diary - Feb. 11 2008 19:38:21
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Scottish
Posts: 840
Joined: Mar. 2 2005
From: Fife, Scotland
Status: offline
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BB Row
90kg * 5
90kg * 5
90kg * 5
90kg * 5
90kg * 5
Deadlift
140kg * 3
140kg * 3
140kg * 3
140kg * 3
Leg Press
160kg * 8
180kg * 8
200kg * 8 - easy
DB Row
60kg DB * 15/arm
60kg DB * 15/arm
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RE: Scottish Training Diary - Feb. 14 2008 18:17:57
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Scottish
Posts: 840
Joined: Mar. 2 2005
From: Fife, Scotland
Status: offline
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Yesterday 13/2/08
Bench
92.5kg * 3
92.5kg * 3
92.5kg * 3
92.5kg * 3
Dips
BW * 8
BW * 8
BW * 6
+5kg * 5
DB Curl
30kg DBs * 4/arm
25kg DBs * 6/arm
25kg DBs * 6/arm
Lateral Raise
10kg DBs * 15/arm
10kg DBs * 15/arm
10kg DBs * 20/arm - single arms
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RE: Scottish Training Diary - Feb. 19 2008 20:09:24
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Scottish
Posts: 840
Joined: Mar. 2 2005
From: Fife, Scotland
Status: offline
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Box Squat
100kg * 8
100kg * 8
100kg * 8
100kg * 8 - all easy
SLDL
40kg * 8
60kg * 8
80kg * 6
Ham Curl
Pin 4 * 10
Pin 4 * 10
Standing Calf Raise
85kg * 10
85kg * 10
120kg * 10
165kg * 8
195kg * 5
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RE: Scottish Training Diary - Feb. 21 2008 20:25:00
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Scottish
Posts: 840
Joined: Mar. 2 2005
From: Fife, Scotland
Status: offline
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Shrug
220kg * 10
220kg * 10
DB OHP
37.5kg DBs * 4
37.5kg DBs * 3
Push Press
70kg * 6
70kg * 6
CG Bench
70kg * 5
80kg * 5
90kg * 3 - board press
90kg * 3 - board press
70kg * 12 - board press
French Press
25kg * 15
25kg * 10
Need to up the volume with shoulders, dbs then pp seems good sofar repping with the push presses. Really enjoyed the board pressing, thats a keeper!!
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RE: Scottish Training Diary - Feb. 22 2008 19:09:17
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Scottish
Posts: 840
Joined: Mar. 2 2005
From: Fife, Scotland
Status: offline
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T-Bar Row
100kg * 5
100kg * 5
100kg * 3
90kg * 6
80kg * 10
Rack Pull
120kg * 5
120kg * 5
120kg * 5
120kg * 5
120kg * 5
140kg * 1
150kg * 1
160kg * 1
Leg Press
200kg * 5
220kg * 5 PB
240kg * 5 PB
DB Row
60kg DB * 20/arm
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RE: Scottish Training Diary - Feb. 25 2008 19:47:56
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Scottish
Posts: 840
Joined: Mar. 2 2005
From: Fife, Scotland
Status: offline
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STRONG!!!!!!!!!!!!!!!!!
Bench
100kg * 2 PB - flew up, went for a single and thought was easy so went for a double, nae bother!!
100kg * 2
100kg * 2
100kg * 2
Never done 100kg before, had a spotter to lift out the weight which i felt make all the difference! All reps clean fast and easy, so happy to get this lift then rep it!!
Dips
BW * 6
BW * 6
+5kg * 5
+5kg * 5
BW * 5
EZ-Curl
45kg * 4
35kg * 12
DB Curl
25kg DBs * 7/arm
25kg DBs * 7/arm
Lateral Raise - single arm
10kg DB * 20/arm
16kg DB * 15/arm
20kg DB * 10/arm
< Message edited by Scottish -- Feb. 25 2008 19:49:13 >
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RE: Scottish Training Diary - Mar. 10 2008 19:23:14
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Scottish
Posts: 840
Joined: Mar. 2 2005
From: Fife, Scotland
Status: offline
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Box Squat
100kg * 5
110kg * 5
120kg * 3
120kg * 3
100kg * 8
Nice gentle one to get started again after a couple of weeks away in London! Think the 120kg sets may well have been PBs too!
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RE: Scottish Training Diary - Mar. 10 2008 19:26:22
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daKensta
Posts: 3567
Joined: Apr. 6 2004
From: Edinburgh
Status: offline
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well done on the benching 
_____________________________
5' 11" 95kg
SQ:200 BP:150 DL:230 OHP:110
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RE: Scottish Training Diary - Mar. 11 2008 20:18:24
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Scottish
Posts: 840
Joined: Mar. 2 2005
From: Fife, Scotland
Status: offline
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quote:
ORIGINAL: daKensta
well done on the benching
Cheers pal iv been waiting ages on it but finally achieved!!!
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