scott_donald's Applied Nutriceuticals Lipo-AM and Black cats log

[scott_donald]

I am a Rugby player and a few weeks into my offseason training... Rugby offseason's in Scotland are very short and therefor have to get a lot out of them... My main focus is to continue to improve my weaknesses and from there be at my strongest and fittest i have ever been come August 28th first game of the season...

The two products that Applied Nutriceuticals are -

http://www.bodybuilding.com/store/app/images/lipotrophin_am_130_black.jpeg
Lipotrophin - AM (http://www.bodybuilding.com/store/app/am.html)

and

http://www.bodybuilding.com/store/app/images/black_cats_130_black.jpeg
Black cats (http://www.bodybuilding.com/store/app/black-cats.html)

I will be running the two supplements one after the other... using the Lipo as a fat burner then the black cats stim affects to hopefully continue the progress...

STATS
Age: 29
Height: 6'3"
Weight: 232lbs
Bodyfat %: 14(guestament - just fat on lower abs)


ADDITIONAL SUPPLEMENTS
MHP Dark matter: http://www.bodybuilding.com/store/mhp/darkmatter.html
Gaspari Nutrition MyoFusion: http://www.bodybuilding.com/store/gn/myofusion.html


NUTRITION
Calories: maintenance
Macro Breakdown: 30% protein, 50% carbohydrates, 20% fat
Diet thoughts:Carbs throughout the day till evening big meal then no carbs till morning.
Goal: Recomp trying to loose a little fat to get 6 pack back


TRAINING
Routine: Personalised Periodised program
Points: Three week load, 1 week deload but many things can change on how i am feeling[list]
Monday AM: Top speed
Monday PM: Full body
Tuesday AM: Speed endurance
Tuesday PM: Full body
Wednesday: Rest
Thursday AM: Acceleration and agility
Thursday PM: Full body
Friday AM: Speed endurance
Friday PM: Full body
Saturday: Rest or Prowler work
Sunday: Rest
Goal: Continue improving


Disclaimer: I am in no way associated with Applied Nutriceuticals or it's affiliates.
I am running this log because they provided the supplements - I would do this with any other supplement company...
Any issues that you may have with this log, please contact me via PM and NOT in this thread.
Thank you.

[scott_donald]

170510

What i felt like doing speed work

Movement prep

Leg drills to concentrate on hitting the ground fast
Left leg high knee x5
right leg high knee x5
Left leg high knee x5
right leg high knee x5
Left leg high knee x5
right leg high knee x5

Left leg heel flick x5
right leg heel flick x5
Left leg heel flick x5
right leg heel flick x5
Left leg heel flick x5
right leg heel flick x5

Buildups (50-90%)
30m
30m
30m
30m

flatout
10m
10m
10m
10m
10m

40m
40m

wore the wrong footwear... forgot to put on cleats, just wore my trainers... oh well good session none the less with not perfect traction!!!

Took Lipo upon awakening 3 tabs and then then mid afternoon 3 tabs... nothing to report... Diet was good...

[scott_donald]

180510

What i felt like doing deload

ATG squat
60x2
80x2
100x2(264lbs) 45 sec rest
120x2 45 sec rest
120x2 45 sec rest
120x2 45 sec rest
120x2 45 sec rest
120x2 45 sec rest
120x2 45 sec rest
120x2 45 sec rest
120x2 45 sec rest
120x2 45 sec rest
120x2 45 sec rest
120x2 45 sec rest

Push Press
60x2
80x2
90x1
100x1
105x1
110x1(242lbs)

Been outside all day and got one real good red nose... Squats were for speed!!! very happy with form and speed for all 12 sets!!! PP was hard at 110 so stopped there... it def is getting harder 3 weeks ago i was doing 110 very easy!!!

Took Lipo upon awakening 3 tabs and then then mid afternoon 3 tabs... Again nothing to report... Diet was good..Also did an hour and a half of touch rugby in the evening - lots and lots of running...

[iKermit]

in! looking forward to how you respond on the black cats. good luck!

[Free Weight Friedel]

Boom!

Thanks for running the log Scott!

Looking forward to your thoughts.

[smssambear19]

I'll be following along as well. :)

Cheers!

-Sean-

Team APPNUT

[RosieCheeScott]

So will I. Good start so far :) You could stack both products together and see how that goes as well . . .

~Team APPNUT

[scott_donald]

So will I. Good start so far :) You could stack both products together and see how that goes as well . . .

~Team APPNUT

wanted to have a more prolonged effect with higher calories... rather than going on a big gut for a month...

[scott_donald]

190510

day of rest

Took Lipo upon awakening 3 tabs and then then mid afternoon 3 tabs... not much as in looking in the mirror but dam was i so hungry all day - ran out of protein powder which should be delivered soon so cals were down... trying to remain active each day... played nine holes of golf last night and was terrible four over for 9...

[scott_donald]

200510

What i felt like doing deload

snatch
20x3
30x2
40x2

Snatch pull
60x2
90x2
100x1
110x1
120x1
130x1(=PR)
140x(PR 308lbs)

Flat bench
60x10
100x5

Flat bench ss Wide grip pullups
120x12 (262lbs) ss BWx15
120x12 ss BWx15
120x12 ss BWx15

very happy with the snatch pulling... back and hammies were still tired from rugby on tuesday night... bench and pullups nice and easy...

Took Lipo upon awakening 3 tabs and then then mid afternoon 3 tabs... protein powder arrived so diet is back on... wasnt hungry yesterday... just ate on time... not sure if its because of product or not... lying in bed squeezing ab fat a certainly down a wee bit...

[scott_donald]

210510

What i felt like doing running


50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
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3mins rest

50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
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50m in 10 secs
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50m in 10 secs
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50m in 10 secs
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50m in 10 secs
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50m in 10 secs
10 secs rest
50m in 10 secs

well for some reason we are going through a heat wave for may... 18 degrees or low 60's at nine in the morning... was a fun run.. much prefer running in the heat...

well Took Lipo upon awakening 3 tabs and then then mid afternoon 3 tabs... had a big bbq and ate a lot of meat last night... got a weekend of rest and back to double sessions come monday... only working one day next week so can focus on training...

[AronP24]

INteresting stack...haven't seen too much about Lipo...but am has interest :)

In. Good luck.

[scott_donald]

220510

What i felt like doing running

well Took Lipo upon awakening 3 tabs... that was about 9 in the morning after getting in at about 430... so tired... sat in sun for a while then went to a bbq and out again... took the 2nd dose late about 8 at night after the bbq...

[scott_donald]

230510

What i felt like doing running

well went out again last night so didnt get in till3 ish and woke up at about 12 then headed to another bbq for the day... weekend was popular for bbq's!!!

took the lipo on wakening and then before eating food at 3... the weekend was kind of bad as in no exercise and lack of sleep so poop!!! lucky i ddont drink or it would have been worse!!!

[scott_donald]

240510

What i felt like doing top speed work am

Movement prep

Buildups (50-90%)
30m
30m
30m
30m

flying 20's
20m
20m
20m
20m
20m

shorter than normal as not run flat out for a long time... was fun but hammies were feeling it... next week volume should be up...

took the lipo before this run with loads of water to rehydrate on wakening...

[scott_donald]

240510

What i felt like doing

ATG squat
60x2
80x2
100x2
120x2
130x2
140x1
145x1
150x1
130x3
130x3

Push press
60x3
80x1
90x1
100x1
105x1
112.5x0
80x2


been on my feet since about 8 this morning... ran then golfed then coached... tired as and starting to lift at 2045... not a good idea... have no strength at all... 150 was sooo hard... got nothing... high volume after max turned into very little volume!!! push press was awful!!! removed the shoulder circuit...will do wednesday on day off... screw that workout... going to run a bath then go to sleep!!!

took the second lipo after golf before i ate... long bad day yesterday... lots of exercise yesterday but felt bloated all day and weak!!!

[scott_donald]

250510

What i felt like doing running am

50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
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3mins rest

50m in 10 secs
10 secs rest
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50m in 10 secs
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50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs

cold out today... only about 45 degrees if anything... had a great 9 hours sleep last night...

took the first dose of lipo before that run and now eating some carbs and a protein shake... off today so not doing much except weights later then got training for an hour and a half later... so lots of exercise today!!!

[scott_donald]

250510

What i felt like doing

snatch
20x3
30x2
40x2
50x2
60x1
60x1
65x1
65x1
70xPower snatch(=PR)
70x1(=PR 144lbs)
70xPower snatch swung it out head wasnt in the lift

clean pulls
100x1
120x1
130x1
140x1
150x1
160x1
170x1(=PR 374lbs)
155x3(PR 341lbs)
155x3

close grip bench
60x10
100x3
140x2
150x2
160x2(353lbs)
145x5
145x5

crunches on ball
BWx20
BWx20
BWx20

after yesterdays weights anything is good today!!! doh the snatch is almost following last time even with more reps this time... 70 is an easy power snatch... just need reps under the 70 help my body get used to dropping... dam the 170 was heavy but had good speed and felt it all in the hammies!!! jumping form 100-140 is not advised!!! happy with cgb bit down from last time but got more higher intensity reps in..

took the second does of lipo prior to this workout... also about 45 minutes after i went and played touch rugby for an hour and a half... def looking slightly leaner in the mirror which is making me happy... hopefully more to continue... only thing i certainly am not getting is the reduced appetite...

[Free Weight Friedel]

Nice updates Scott!

[scott_donald]

270510

What i felt like doing acceleration and agility

movement prep

ladder work
2 in 2 out sideways up ladder - 6 passes
Tango Drill - 3 passes
2 in 1 out up ladder - 3 passes

3 cone drill
3 passes each way

Flat out
10m
10m
10m
10m

Happy with today... a bit stiff so the 3 cone drill wasnt the best... lots of foam rolling is needed before lifting later...

took the lipo upon wakening... lots of water then running...

[scott_donald]

270510

What i felt like doing

ATG squat
60x5
80x3
100x2
120x2
130x1
140x1
145x1
150x1
155x1(=PR 341lbs)
157.5x Parallel poop
140x3
140x3

ATG front squat
120x1
120x1
120x1
120x1

Push - Flat bench ss Dips ss Skullcrushers
120x12 ss BWx10 ss 80x15
130x12 ss BWx10 ss 80x15
135x10 ss BWx10 ss 80x15

Russian twists
+20x30
+20x30
+20x30

well not sure what circuit to do today - push or pull will decide after squats!!! annoying let friend use my gym yesterday adn he has moving everything around the dbs are only at 17.5kg etc... squats felt far better but not good!!! sure no fs is what is making my push press so bad... glad to have them back!! push circuit was so hard!!! only made 10 on last set of bench - peed off...

took the second lipo prior to this session.... still no appetite suppression... i could still sit and eat all day... def looking better in the mirror though...

[scott_donald]

280510

What i felt like doing running

left 10m, right 20m, left 10m in 10 secs
rest 10 secs
right 10m, left 20m, right 10m in 10 secs
rest 10 secs
left 10m, right 20m, left 10m in 10 secs
rest 10 secs
right 10m, left 20m, right 10m in 10 secs
rest 10 secs
left 10m, right 20m, left 10m in 10 secs
rest 10 secs
right 10m, left 20m, right 10m in 10 secs
rest 10 secs
left 10m, right 20m, left 10m in 10 secs
rest 10 secs
right 10m, left 20m, right 10m in 10 secs
rest 10 secs
left 10m, right 20m, left 10m in 10 secs
rest 10 secs
right 10m, left 20m, right 10m in 10 secs
rest 10 secs
left 10m, right 20m, left 10m in 10 secs
rest 10 secs
right 10m, left 20m, right 10m in 10 secs
rest 10 secs
left 10m, right 20m, left 10m in 10 secs
rest 10 secs
right 10m, left 20m, right 10m in 10 secs
rest 10 secs
left 10m, right 20m, left 10m in 10 secs
rest 10 secs
right 10m, left 20m, right 10m in 10 secs
rest 10 secs
left 10m, right 20m, left 10m in 10 secs
rest 10 secs
right 10m, left 20m, right 10m in 10 secs
rest 10 secs
left 10m, right 20m, left 10m in 10 secs
rest 10 secs
right 10m, left 20m, right 10m in 10 secs

took it light today as pretty tired... the bending on the line to turn was the hardest bit...

took morning lipo... lots of water and ran...

[scott_donald]

280510

What i felt like doing

snatch
20x3
30x2
40x2
50x1
60x1
65xPower snatch
65xPower snatch
60x2

Snatch pull
90x2
110x1
120x1
130x1
140x1(=PR 308lbs)
125x3
125x3(PR 275lbs)
125x3

Pull - Wide grip pullups ss Chinese rows ss EZ curls
BWx15 ss 50x5 ss 50x10
+20x15 ss 50x5 ss 50x10
+30x15 ss 50x5 ss 50x10

bleh body wont drop with snatches... pull is so fast that with the first 60 i had to pluck it out of the air!! wow the 140 was heavy... amazing how the snatch grip compares to clean grip... well first time used an ez bar in at least years... forgot i had it!!! duck ye with the pullups!!!

forgot to take the lipo till my early evening bigger dinner... then went to the movie to see robin hood... and pig eat on my weekly candy!!!

[iKermit]

how are the black cats working for you?

[scott_donald]

how are the black cats working for you?

doing 20 days of the Lipo AM then following that up with the Black cats...

so its not yet!!!

[iKermit]

doing 20 days of the Lipo AM then following that up with the Black cats...

so its not yet!!!

ahhhhh...was wondering why you weren't mentioning it lol.

[Black_Label]

doing 20 days of the Lipo AM then following that up with the Black cats...

so its not yet!!!

You should notice the black cats a lot more than the Lipo AM energy wise ;)

[scott_donald]

You should notice the black cats a lot more than the Lipo AM energy wise ;)

hope so...

[scott_donald]

310510

What i felt like doing top speed work

Movement prep

Buildups (50-90%)
30m
30m
30m
30m

flying 20's
20m
20m
20m
20m
20m

flat out
40m

well ran at 7 since i have a big primary school rugby thing at 9... well was an awesome day felt so smooth and fast for the first 4 flying 20's but didnt have the best kick of speed... the last one i got the kick but arms went all over the place... so was determined to correct this for final 40 and i nailed it... finally feeling fast again!!!

310510

What i felt like doing

ATG squat
60x5
80x2
100x2
120x2
130x2
140x1
150x1
155x1(=PR 341lbs)
157.5x1(PR 346.6lbs)
145x3(=PR)
145x3
145x3
125x10(PR 275lbs)

Push press
60x3
80x1
90x1
100x1
110x1
100x3
100x3

Shrugs ss db side laterals ss tube rear laterals
140x20 ss 27.5x12(=PR 60.5lbs) ss double x 15
160x20 ss 27.5x12 ss double x 15
180x20(PR 396lbs) ss 27.5x12 ss double x 15

Crunches on ball
BWx20
BWx20
BWx20

well smashed the squats... awesome stuff... was good for 160 i think but big volume was more important after... Push press was very safe and much better than last few weeks... finished strong... so happy and goosed...

Took the lipo at subscribed times... feeling good and leaning out... but very slowly like planned... hungry all the time so definitely no appetite suppression for me!!!

[scott_donald]

010610

What i felt like doing running

50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
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3mins rest

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10 secs rest
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50m in 10 secs
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50m in 10 secs
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50m in 10 secs

decent session... so humid with slight spitting rain... not warm after such a nice day yesterday...

well bought new fish my my pond after the running so day was a right off has so much to do... only took the lipo in the morning...

[scott_donald]

020610

What i felt like doing

snatch
20x3
30x2
40x2
50xPower snatch then 1 full snatch
60x1
60x1
65xPower snatch
65xPower snatch
70xPower snatch(=PR)

clean pulls
100x1
120x1
140x1
150x1
160x1
170x1(=PR 374lbs)
155x3(=PR 341lbs)
155x3

close grip bench
60x10
100x3
120x2
140x2
150x1
160x1(353lbs)
170x 0.5
150x5
150x5

gorilla walk
+20x20
+20x20
+20x20

this was supposed to be yesterday but buying and launching new fish in a pond takes a lot longer than you would think... not happy with all the Power Snatching... give everyone a tip dont dangle straps in running water!!! got t he weight in for the pulls but will all my running last night, playing touch for about an hour 45 minutes, my hammies are not feeling strong... g walk is only for nice days as need to do outside... was lovely today coached outside all day and have some good panda eyes!!! 170 cgb was hard enough to unrack never mine rep... but it made the 150 feel light!!! off tomorrow instead of today and will lift saturday...

again was so busy as had lots of coaching to do i only took the morning dose of the lipo...

[scott_donald]

030610

What i felt like doing

day off...

took the lipo in morning first thing... then mid afternoon... enjoyed the sun and did very little all day...

[Free Weight Friedel]

So, how is the Lipo-AM treating you?

[scott_donald]

So, how is the Lipo-AM treating you?

well with a few days left...

no appetite reduction
energy i don't know...
and certainly looking a little bit leaner which is what i wanted...

[Free Weight Friedel]

well with a few days left...

no appetite reduction
energy i don't know...
and certainly looking a little bit leaner which is what i wanted...

Cool!

[RosieCheeScott]

You should notice the black cats a lot more than the Lipo AM energy wise ;)

^^^Not should, but WILL, definitely - considering that BLACK CATS is a PURE ENERGY products with lots of bonus effects! :)



Took the lipo at subscribed times... feeling good and leaning out... but very slowly like planned... hungry all the time so definitely no appetite suppression for me!!!

Then you'll like BLACK CATS - this helped suppress my appetite - and pretty much NOTHING does that!

~Team APPNUT

[scott_donald]

040610

What i felt like doing acceleration and agility

movement prep

Flat out
10m
10m
10m
10m
10m

20m

well managed to roll my ankle golfing last night so didnt do any changing direction work... sitting with ice on it now... but no pain running...

took the lipo prior... again nothing to report...

[scott_donald]

040610

What i felt like doing

ATG squat
60x5
80x2
100x2
120x2
130x2
140x2
150x2
160x didnt try
145x2
145x1

ATG front squat
120x didnt try

flat bench
60x10
100x5

not feeling good today for the squats... the 150 for a double was a grinder so though i would have a go at 160 but got a few inches down and gave up... wow went downhill fast... well that was pathetic!!! retired... 100 felt heavy on the bench :( ate too much at lunchtime all lethargic and going to go play golf instead of finishing workout!!!

well took the lipo before the workout... but eating too much at lunchtime just killed my entire day... had 16 meatballs and a rediclious amount of pasta as was sooo hungry.. not making that mistake again!!!!

[scott_donald]

050610

What i felt like doing

flat bench
60x10
80x5
100x5

Push - Flat bench ss Dips ss Skullcrushers
120x12 ss BWx10 ss 80x15
130x12 ss BWx10 ss 80x15
135x10 ss BWx10 ss 80x15

Pull - Wide grip pullups ss Chinese rows ss EZ curls
BWx15 ss 50x5 ss 50x10
+20x15 ss 50x5 ss 50x10
+30x15 ss 50x5 ss 50x10

well after yesterday... just upper body... and next few weeks changed... well my chest is about to explode... could only get 10 on thrid set of bench... boo... in the pull everything same as last week... semi happy...

lipo was taken in morning and prior to the workout... a day of not moving and watching cricket and golf for me...

[scott_donald]

070610

What i felt like doing top speed work

Movement prep

Buildups (50-90%)
30m
30m
30m
30m

flying 20's
20m
20m
20m
20m

flat out
40m

was not in the mood when i got up this morning... watched first half of the celtics game last night!!! so not too good sleep... once i got going i was flying... best last 40 of the year!!!

took yesterday off but took my lipo as prescribed...

today is the last day of the lipo and black cats start tomorrow... was very lethargic today int he morning... golfing this avo then will lift early evening...

[Seann_]

Looking good man.

Subbed.

[scott_donald]

Looking good man.

Subbed.

welcome!!!

[RosieCheeScott]

today is the last day of the lipo and black cats start tomorrow... was very lethargic today int he morning... golfing this avo then will lift early evening...

You won't be lethargic on BLACK CATS :D

~Team APPNUT

[scott_donald]

You won't be lethargic on BLACK CATS :D

~Team APPNUT

is it best to split the dose or have both in the morning???

[Vitruvian]

is it best to split the dose or have both in the morning???

Start with a single cap. If another single cap is needed later in the day, go for it.

If 1 isn't enough, next go around try 2 caps at once :)

[RosieCheeScott]

is it best to split the dose or have both in the morning???

Have one dose in the morning (or 60-min pre-training) would be my recommendation. As Jammie said, start off with only 1 cap - this is enough for most people, and gradually work to 2 caps if you need it. Never dose more than 2 caps in a single dose, and if you do decide to dose twice, then make sure you have 6-8 hours between doses, and never exceed more than 4 caps daily.

~Team APPNUT

[scott_donald]

070610

What i felt like doing

ATG Front squat
60x2
80x2
100x2

ATG Back squat
120x9(=PR 264lbs)
120x9
120x9
120x9

clean pulls
90x2
110x2
130x2
140x2
150x2
162.5x2(PR 357lbs)

close grip bench
60x10
100x3
120x2
140x2
150x2
160x2

crunches on ball
BWx20
BWx20
BWx20


Almost fainted the last set of squats... wow high reps suck!!! back was goosed but jsut got the pulls... cgb was smooth!!!

well took last lipo... friend came round whilst i was lifting and he said i looked leaner... so happy so far... black cats time...

[iKermit]

Start with a single cap. If another single cap is needed later in the day, go for it.

If 1 isn't enough, next go around try 2 caps at once :)

i'd second this. i have some (haven't tried them yet) but fed 2 people 2 caps at once lol. had them WIRED. from what i've seen in others, unless you're extremely resistant to stims, i'd try one.

looking forward to see how it goes. good luck scott!

[scott_donald]

i'd second this. i have some (haven't tried them yet) but fed 2 people 2 caps at once lol. had them WIRED. from what i've seen in others, unless you're extremely resistant to stims, i'd try one.

looking forward to see how it goes. good luck scott!

haha well can definitely feel one right now... not lifting for an hour and a half so will see how today goes...

[Black_Label]

Im thinking about breaking out a bottle or two of lipo PM and cutting a bit myself. No black cats though

[RosieCheeScott]

Im thinking about breaking out a bottle or two of lipo PM and cutting a bit myself. No black cats though

I just started back on BLACK CATS on Sunday, and I notice the difference already! Also using Drive and IGF-2 again, though, stacked with Lipotrophin-PM, NeoVar, and FREE TEST (I know, it's going to be a fun and wild next four weeks!) 13 weeks off training sucks and I'm definitely looking forward to kicking it back into shape again! :D

[donorrell]

Useless factiod...this thread caught my eye as my first and middle name are Donald Scott.

Only my mother calls me that when she's pissed off though.

Carry on...

PS Great Log!

[iKermit]

yo! how are the black cats working?

[scott_donald]

yo! how are the black cats working?

thanks for the bump...

well i injured my back and hae not done much lately... been taking 1 black cats each day -

basically -

last wednesday i golfed with an achy back after 6 holes my back spasmed and spasmed for about 26 horus straight - wasnt fun

so thursday, friday, saturday, sunday were predominately in bed or foam rolling!!!

monday feelign better i walked round the golf course as wasnt able to golf and we had our golf day with friends...

lifted upper body very light on the tuesday and did some chipping for golf...

wednesday i was feelign far better played 8 holes of golf before my back stiffened up...

thursday i lifted again very easy upper body...

friday(today) playing golf tonight...

but overall i think my back is recovered and back to 2 a days come monday!!!

will post my two workouts now... kermie the first one was like yours!!!

[scott_donald]

150610

What i felt like doing jesin/ikermit style

flat bench
60x10
100x3

Flat bench ss Wide grip pullups 2 mins rest
100x10 ss BWx10(220lbs ss 232lbs)
100x10 ss BWx10
100x10 ss BWx10
100x10 ss BWx10
100x10 ss BWx10
100x10 ss BWx10
100x10 ss BWx10
100x10 ss BWx10
100x10 ss BWx10
100x10 ss BWx10

first sets were easy last 5 were not.... all i can do right now... been so bored!!!!

[iKermit]

thanks for the bump...

well i injured my back and hae not done much lately... been taking 1 black cats each day -

basically -

last wednesday i golfed with an achy back after 6 holes my back spasmed and spasmed for about 26 horus straight - wasnt fun

so thursday, friday, saturday, sunday were predominately in bed or foam rolling!!!

monday feelign better i walked round the golf course as wasnt able to golf and we had our golf day with friends...

lifted upper body very light on the tuesday and did some chipping for golf...

wednesday i was feelign far better played 8 holes of golf before my back stiffened up...

thursday i lifted again very easy upper body...

friday(today) playing golf tonight...

but overall i think my back is recovered and back to 2 a days come monday!!!

will post my two workouts now... kermie the first one was like yours!!!
thanks for the update! why do you think it happened? for me, not stretching has been a big problem. i've noticed it's even more important these days. if i don't stretch prior to sports, for sure, i'm going to have a problem. back problems are the worst.


150610

What i felt like doing jesin/ikermit style

flat bench
60x10
100x3

Flat bench ss Wide grip pullups 2 mins rest
100x10 ss BWx10(220lbs ss 232lbs)
100x10 ss BWx10
100x10 ss BWx10
100x10 ss BWx10
100x10 ss BWx10
100x10 ss BWx10
100x10 ss BWx10
100x10 ss BWx10
100x10 ss BWx10
100x10 ss BWx10

first sets were easy last 5 were not.... all i can do right now... been so bored!!!!

lol. awesome!

[scott_donald]

170610

What i felt like doing

flat bench
60x10

close grip bench ss side laterals ss side laterals
100x2 ss 17.5x10 ss 12.5x10
120x2 ss 17.5x10 ss 12.5x10
140x2 ss 17.5x10 ss 12.5x10
150x2 ss 17.5x10 ss 12.5x10
160x2 ss 17.5x10 ss 12.5x10(352lbs ss 38.5llbs ss 27.5lbs)

well back i think is better... touch wood... golfing next three days so will see but planning smolov restart on monday...

as far as the black cats... i havent really moved much and so used to being active all the time... been taking one over the last 10 days a day... diet been poor as been sulking but i would say no fat gain so all bodes well for jumping back in on monday...

[scott_donald]

thanks for the update! why do you think it happened? for me, not stretching has been a big problem. i've noticed it's even more important these days. if i don't stretch prior to sports, for sure, i'm going to have a problem. back problems are the worst.



lol. awesome!

i know when it happened... after doing the squats i went to 2 rep ma on the clean pulls which was 160kg - i don't have bumpers so i catch the bar on my quads on the way down... the second rep i was fatigued after the squats and basically missed my quads and jerked my back as it wasn't expecting that...

[Outside backer]

After an Article on base was ran on me playing semi pro football and balancing military a few years back I was aked to try out of the USAF team

Let me just say you rugby players are the tits. Seriously all that cardio and ass kicking it owned me all over the map
needless to say I couldnt hack it :D

You guys are awesome and have my respect

[davidhogan34]

Hey man, solid numbers, I keep wishing those numbers were in pounds to make me feel better bout myself lol!

I'm bout to start playing rugby (union) for the first time this fall...any training tips for a noob?

[scott_donald]

After an Article on base was ran on me playing semi pro football and balancing military a few years back I was aked to try out of the USAF team

Let me just say you rugby players are the tits. Seriously all that cardio and ass kicking it owned me all over the map
needless to say I couldnt hack it :D

You guys are awesome and have my respect

haha... sure you could have... isnt that bad... only difference from football is the speed endurance work... and lots of it!!!


Hey man, solid numbers, I keep wishing those numbers were in pounds to make me feel better bout myself lol!

I'm bout to start playing rugby (union) for the first time this fall...any training tips for a noob?

thanks...

rugby is easy best thing to do is jump straight in and learn... watch videos on youtube... just develop your skill set along with your overall fitness... i have no idea what training you do already but can help if you want...

[scott_donald]

220610

What i felt like doing top speed work

Movement prep

Buildups (50-90%)
30m
30m
30m
30m

flying 20's
20m
20m
20m
20m

flat out
40m
40m

well feeling good... but you can tell i havent run for a couple weeks... felt very raw technique and wasnt cruising when flat out... failed dropped my water bottle when i arrived and it burst open so had no water for the session!!!

well thats me back to training... double session today... decided to scrap smolov and just go on feel which works better for me...

took 1 black cats today before the running and felt good... finally a warm day here at 9 in the morning for my top speed work!!!

[davidhogan34]

haha... sure you could have... isnt that bad... only difference from football is the speed endurance work... and lots of it!!!



thanks...

rugby is easy best thing to do is jump straight in and learn... watch videos on youtube... just develop your skill set along with your overall fitness... i have no idea what training you do already but can help if you want...

thanks man, I'm bout to start on the blueprint in 2 weeks to get my squat and bench up, and also i'm throwing in some hang cleans and snatches...for cardio I'm doing sprint drills and long distance running. I hear you on the just jump in and learn thing though...I guess it's kinda hard to train for a sport I've never played lol

I played soccer for 6 years center mid, so just a little while longer back at cardio will get my sprint/endurance running back up..

[scott_donald]

220610

What i felt like doing

ATG Squat
60x2
80x2
100x2
100x2
100x2
100x2
100x2
100x2
100x2

Snatch
20x3
20x3
30x2
30x2
40x2
40x2
50x1
50x1

close grip bench
60x10
100x2
120x2
140x2
150x2
160x2(352lbs)
150x5

crunches on ball
BWx20
BWx20
BWx20

well thought go light and really focus on good back position... still a bit achy in lower back left after the set... 2nd set of 100 on 1 first rep as soon as i hit the bottom - Rip!!! then goes my shorts!!! going to not push the squats for a while... snatches feel good except putting the weight down and that was how i injured my back in first place... bench felt good... so guess foam role time... but certainly something still there is my back and it seems to be squats that affects it...

[scott_donald]

240610

What i felt like doing running

50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs

3mins rest

50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs

so humid for here today... was fun.. love humidity!!! 23 days since last run like that but i am surprised how well i ran that... sat on hold this morning for over an hour to upgrade to new iphone!!! fun day so far!!!

well took black cats... thinking about moving to 2 a day... not sure... will see... think going for cheap week at beach after the british open golf in july so need to look good for the beach!!!