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RE: Scottish Training Diary - Mar. 1 2006 20:35:53
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Scottish
Posts: 847
Joined: Mar. 2 2005
From: Fife, Scotland
Status: offline
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Bench
Light benching this week
60kg * 5
70kg 4sets of 5
T-Bar
60kg * 10
70kg * 10
75kg * 8
75kg * 8
Front Squat
40kg * 10
50kg * 10
60kg * 5
60kg * 5
Still learning these, 60kg felt pretty good
SLDL
60kg * 10
60kg * 10
60kg * 10
All concentrating on the stretch rather than more weight.
Some standing calf raises to finish.
< Message edited by Scottish -- Mar. 1 2006 20:36:36 >
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RE: Scottish Training Diary - Mar. 3 2006 20:11:05
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Scottish
Posts: 847
Joined: Mar. 2 2005
From: Fife, Scotland
Status: offline
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Dips
BW * 5
BW * 5
BW+5kg * 5
BW+10kg * 2
BW+5kg * 4
Bodyweight of near enough 18st
Deadlift
100kg * 5
120kg * 3
130kg * 3
140kg * 2 PB
YAS! I looked a bit of a radge when psyching myself up for the 140kg but they went up no probs, really really chuffed with this one - whole new target has to be made now *dances*
DB Row
35kg DB * 8/side
40kg DB * 6/side
Tricep Pushdown
30kg * 6
40kg * 6
50kg * 8 PB
52kg * 10 PB! - HOOHAA!
Saved a little on the 50kg set but this was the first time id used this weight, been a long time not doing this one too.
Weighted Hypers
BW * 8
10kg * 8
20kg * 6 - plate was pretty big, will use two ten kg plates next time
DB Curl
14s * 10/side
16s * 10/side
Hammer Curl
12s * 15/side
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RE: Scottish Training Diary - Mar. 5 2006 18:37:41
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Scottish
Posts: 847
Joined: Mar. 2 2005
From: Fife, Scotland
Status: offline
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Chalk and a HG 150lb gripper bought from Pullum today - boost the grippers to 4 now! Im sure the chalk will help on deads, hands seem to get a wee bit sweaty as set moves along.
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RE: Scottish Training Diary - Mar. 7 2006 19:47:09
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Scottish
Posts: 847
Joined: Mar. 2 2005
From: Fife, Scotland
Status: offline
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Gripper and Chalk arrived in post, cant wait to get playing with them!
Tickover sesh today, training partners in Aberdeen
Rear Delt Laterals
14kg DBs * 8
18kg DBs * 8
20kg DBs * 7 PB felt fairly light, more in the tank 
Shrugs
140kg * 15
140kg * 15
Lat Pulldown 'CG Bar'
50kg * 10
60kg * 10
70kg * 8
High Pully Row/Facepull Thing
40kg * 8
45kg * 8
45kg * 8
New to these, felt good and may be fitted in somewhere in the future.
Standing Calf Raise
100kg * 10
160kg * 10
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RE: Scottish Training Diary - Mar. 9 2006 20:48:22
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Scottish
Posts: 847
Joined: Mar. 2 2005
From: Fife, Scotland
Status: offline
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DB OHP
25kg DBs * 8
25kg DBs * 8
25kg DBs * 8
30kg DBs * 6
Braw, loving being back to these. 25s were easy and could have got 10 reps every set but held back a wee bit for the last.
Front Squat
60kg * 5
70kg * 4
60kg * 5
Bit of a disaster, just didnt feel right today so cut a bit short.
45deg Leg Press
100kg * 12
120kg * 10
135kg * 7
Easy, good after fronts
Barbell Row
60kg * 10 - wide grip
60kg * 10 - underhand grip
60kg * 10 - narrow grip
Just concentrating on from
Tricep Pushdowns
40kg * 6
50kg * 6
55kg * 6 PB - easy
Tried dips but managed two so straight to pushdowns
Bit of a mix and match session - training partner had a cold so hmm
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RE: Scottish Training Diary - Mar. 15 2006 18:33:16
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Scottish
Posts: 847
Joined: Mar. 2 2005
From: Fife, Scotland
Status: offline
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AAAAAAAAGGGGGGGGGHHHHHHHHHHH!!!!!!!!!!!
Thismorning i woke with a feeling like id been stabbed, right behind my right shoulder/upper middle lat. Not pain as such but discomfort when moving in certain ways. Its stayed with me all day, weights were naff.
T-Bar
60kg 3 * 8
Bench
60kg 2 * 10
Front Squat
Up to 60kg * 5 then moved on to extensions, 2 * 15 on those 
SLDL
60kg * 8
60kg * 6
Lateral Raises
4kg DB * 15
10kg DB * 10
Standing Calf Raise
90kg * 15
Iv no doubt my back will be better by tomorrow so roll on fridays session!
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RE: Scottish Training Diary - Mar. 17 2006 20:46:25
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Scottish
Posts: 847
Joined: Mar. 2 2005
From: Fife, Scotland
Status: offline
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Its cool G, i made up for it today
DB OHP
25kg DBs * 8
30kg DBs * 5
30kg DBs * 5
30kg DBs * 5
Deadlift From 2 Plates - me standing on the 2 plates that is
60kg 2 * 10
80kg * 8
100kg * 4
Deadlift
The from the floor
120kg * 3
130kg * 3
Dips
All at bodyweight, still hovering around the 18st mark
6
7
8!
Were possibly a wee bit high today but anything after 6reps is a PB hehe
Tricep Pushdowns
45kg * 8
50kg * 8
55kg * 8
60kg * X couldnt get it down to start, had i done so i would have repped no bother - next time!
55kg * 8
Seated DB Curl
16kg DBs * 10 - hammer curl
20kg DBs * 8
25kg DBs * 5PB - bit of cheating though 
16kg DBs * 10 - hammer curl
Went in to the gym a bit sore, my back thing is still kicking around but once i picked up a DB it didnt bother me. OHP was good fun, the Deads from plates were fun, a touch light, but fun - good for working off the floor. Conventionals wernt to bad either - i need to sort my breathing on them though, i was almost sick on 130kg reps  Got to use my chalk with deads too, bloody good stuff!
Good sesh!
< Message edited by Scottish -- Mar. 18 2006 12:26:31 >
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RE: Scottish Training Diary - Mar. 19 2006 16:12:22
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Scottish
Posts: 847
Joined: Mar. 2 2005
From: Fife, Scotland
Status: offline
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Fun one again today, ill need to get my training partner sorted out!
Rear Delt Laterals
14kg DBs * 10
20kg DBs * 10
25kg DBs * 7 PB
High Pulley Row
Up to 55kg * 10 - still playing with these
Standing DB Shrugs
50kg DBs * 10
50kg DBs * 10
60kg DBs * 8
Lateral Raises
8kg DBs * 10
12kg DBs * 10
14kg DBs * 10
Strict
Lat Pulldown
With a wide grip
60kg * 10
75kg * 6
Standing Calf Raise
82.5kg * 10
135kg * 10
165kg * 10
195kg * 10
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RE: Scottish Training Diary - Mar. 21 2006 20:40:36
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Scottish
Posts: 847
Joined: Mar. 2 2005
From: Fife, Scotland
Status: offline
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Flat DB Bench
30kg DBs 4*6
Enjoyed these, felt a good stretch in my chest.
Front Squat
50kg * 8
60kg 3*6
Leg Press
75kg * 12
100kg * 12
125kg * 12
Didnt get out of the machine here - partner just loaded more weight so in effect nearly 36reps straight
DB Row
40kg DBs * 6
45kg DBs * 6
Lat Pulldown
50kg * 10
60kg * 8
60kg * 8
Legs now shaking and feeling a wee bit sick good session 
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RE: Scottish Training Diary - Mar. 24 2006 11:36:12
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Scottish
Posts: 847
Joined: Mar. 2 2005
From: Fife, Scotland
Status: offline
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23/3/06- yesterday
Bench
60kg * 5
70kg * 2
75kg * 1
80kg * 1
85kg * 1
90kg * 1
95kg * a wee touch from the bottom and i was fine X
100kg * a big touch from the bottom and again i was fine the rest of the way X
SLDL
80kg * 6
80kg * 6
Deadlift Holds
100kg * 10sec - double overhand
120kg * 10sec - double overhand
140kg * 5sec - double overhand
160kg * 10 - mixed
160kg * 10 - mixed
Dips
BW * 5
BW+5kg * 5
BW+5kg * 4
BW+5kg * 3
Hammer Curl
16kg DBs * 10
20kg DBs * 10
25kg DBs * 8
< Message edited by Scottish -- Mar. 24 2006 19:26:11 >
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RE: Scottish Training Diary - Mar. 27 2006 16:16:50
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Scottish
Posts: 847
Joined: Mar. 2 2005
From: Fife, Scotland
Status: offline
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No training for the rest of the week, im off to London with my gf. Todays a mix and match, no real plan just to keep me ticking over.
Rear Delt Laterals
8kg DBs * 10
14kg DBs * 10
20kg Dbs * 10
DB Shrug
40kg DBs * 6
50kg DBs * 6
BB Shrugs
100kg * 20
140kg * 20
Low Pully Row
70kg * 10
90kg * 10
DB Bench
20kg DBs * 8
30kg DBs * 6
Machine Curl
50kg * 10
60kg * 5
70kg * 5
75kg * 5
Tricep Cable Pushdowns
35kg * 10
45kg * 10
60kg * 10 PB
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RE: Scottish Training Diary - Apr. 2 2006 16:37:19
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Scottish
Posts: 847
Joined: Mar. 2 2005
From: Fife, Scotland
Status: offline
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Strength has taken a nose dive in my 6 days away
DB OHP
20kg DBs * 6
25kg DBs * 6
30kg DBs * 6
20kg DBs * 8
20kg DBs * 8
Wide Grip Low Pully Row
Up to 70kg * 8
CG Bench
60kg * 10
60kg * 7
60kg * 5
Deadlift
100kg 3 * 5
DL Holds
140kg * 10sec 3reps
Guna have a look over the routine with my brother and see what he thinks, it needs changing since we havnt stuck to it for whatever reason.
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RE: Scottish Training Diary - Apr. 5 2006 0:18:18
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Scottish
Posts: 847
Joined: Mar. 2 2005
From: Fife, Scotland
Status: offline
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Front Squat
40kg 3*8
60kg 3*8
SLDL
60kg * 8
60kg * 8
100kg * 2
Straight to ham curls for 2 sets
Dips
BW * 6
BW * 6 - partner kept a hand under my feet to stop me swinging, no help though the reps were all mine.
BW * 8 - ""
BW * 8 - ""
DB Row
45kg DB * 6
45kg DB * 6
With a good stretch at the bottom
DB Curl
16kg DBs * 6/side
20kg DBs * 6/side
20kg DBs * 6/side
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RE: Scottish Training Diary - Apr. 6 2006 21:26:50
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Scottish
Posts: 847
Joined: Mar. 2 2005
From: Fife, Scotland
Status: offline
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Bench
70kg * 3
75kg 4*3
77.5kg * 3
Leg Press
100kg * 4
120kg * 4
140kg * 4
160kg * 4
170kg * 4
160kg * 4
Good Morning
Bar (20kg) * 10
30kg * 8
Just having a play
T-Bar
60kg * 5
70kg * 5
80kg * 5
90kg * 5
Shrug
140kg * 8
180kg * 8
180kg * 8
Lateral Raises
10kg DBs * 20
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RE: Scottish Training Diary - Apr. 10 2006 21:27:04
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Scottish
Posts: 847
Joined: Mar. 2 2005
From: Fife, Scotland
Status: offline
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DB OHP
25kg DBs * 6
30kg DBs * 5
30kg DBs * 5
30kg DBs * 5
Dips
5
5
5
5
all at BW
Front Squat
Up to 60kg * 6
Deadlift
100kg * 6
120kg * 3
130kg * 3
140kg * X - three quarters of the way up
Hammer Curl
UP to 25kg DBs * 8/arm
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RE: Scottish Training Diary - Apr. 12 2006 21:53:52
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Scottish
Posts: 847
Joined: Mar. 2 2005
From: Fife, Scotland
Status: offline
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Bench
All done with a super wide grip, index fingers on the rings
60kg * 8
70kg * 6
80kg * 3
80kg * 3
80kg * 3
60kg * 10
Box Squat
Just trying to get back to back squatting after this ankle nonsense
40kg * 8
60kg * 8
80kg * 5
100kg * X - failed at the bottom
60kg * 5
Good Mornings
Bar * 10
40kg * 6 - just couldnt feel anything in my hams. I get this with SLDL too, a good stretching feeling is what im looking for but alas nothing. Binned.
DB Row
37.5kg DB * 6
50kg DB * 5
50kg DB * 8
60kg DB * 3 PB since iv not used so much weight.
Shrug
100kg * 8
160kg * 8
180kg * 8
200kg * 8
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RE: Scottish Training Diary - Apr. 17 2006 19:55:52
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Scottish
Posts: 847
Joined: Mar. 2 2005
From: Fife, Scotland
Status: offline
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None to speak of, i look like a bit of a fattie just now - especially around my sides (love handles) and stomach so i look quite bulky. Upper back, shoulders traps and arms look pretty good but the rest is way off at this BW. Id imagine that with a few weeks of CV id get some really good pics. Soon G, soon
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RE: Scottish Training Diary - Apr. 18 2006 21:28:56
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Scottish
Posts: 847
Joined: Mar. 2 2005
From: Fife, Scotland
Status: offline
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Dip
BW * 5
+5kg * 5
+5kg * 5
+5kg * 5
OHP
25kg DBs * 8
30kg DBs * 6
35kg DBs * 3 assisted reps - not strong enough yet
Front Squat
Up to 70kg * 5
Deadlift
Up to 130kg * 5
Rear Delt Laterals
20kg DBs 2*10
Lateral Raises
12kg DBs * 10
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