Scott_donald's Journal Mrk2...

[Celticfan]

my comments were in caps incase u missed

[PRANING]

lulz @ celtics

[Celticfan]

lulz @ celtics

ur reps r shooting up.

[purts]

^^

Wow...

How to ruin somebody else's journal 101.

[Hard Drive]

Wow...

How to ruin somebody else's journal 101.

Way to ruin someone else's journal 211:

quote the ruining post so as to draw more attention to it.

[purts]

Way to ruin someone else's journal 211:

quote the ruining post so as to draw more attention to it.

Edited, thanks.

[scott_donald]

my comments were in caps incase u missed


Way to ruin someone else's journal 211:

quote the ruining post so as to draw more attention to it.


Edited, thanks.

i know rep... who needs it... i aint getting any emails from bb.com today... including reports... its great!!! peace!!!

[Celticfan]

i know rep... who needs it... i aint getting any emails from bb.com today... including reports... its great!!! peace!!!

LOL someone report scott's thread

[scott_donald]

LOL someone report scott's thread

no one will get it so dont bother...

[homelifter]

i know rep... who needs it... i aint getting any emails from bb.com today... including reports... its great!!! peace!!!

I know! Isn't it great!!!!!

[Hard Drive]

SCOTTY!

How's rugby going?

[scott_donald]

SCOTTY!

How's rugby going?

i played crap but we won pretty easy... 35 to 5...

[scott_donald]

241108

Upper ME

flat bench
60x10


too sore still from contact on sat... so not used to it... shoulders neck area... called it quits... will do it tomorrow...

[purts]

241108

Upper ME

flat bench
60x10


too sore still from contact on sat... so not used to it... shoulders neck area... called it quits... will do it tomorrow...

Listening to your body... Best thing to do in your case.

[MISSINGLINK]

Listening to your body... Best thing to do in your case.

Good point.

[Hard Drive]

So when do we get to see some vids of you slamming other dudes to the dirt?

[demike]

Good job on the rugby scott.

[scott_donald]

So when do we get to see some vids of you slamming other dudes to the dirt?

there was some up ages ago... wow would have to search pretty hard to find them...


Good job on the rugby scott.

thanks...

[B Con]

I agree with purts... very good to listen to your body... don't want to risk a set back. Enjoy the holidays.

[scott_donald]

I agree with purts... very good to listen to your body... don't want to risk a set back. Enjoy the holidays.

we dont get your holidays... but ye only got a little bit of soreness and about to head to lift now...

[B Con]

we dont get your holidays... but ye only got a little bit of soreness and about to head to lift now...

Well what's your next one coming up... I'm not too familiar over there...

Enjoy the lift.. looking forward to another strong session.

[scott_donald]

Well what's your next one coming up... I'm not too familiar over there...

Enjoy the lift.. looking forward to another strong session.

christmas..

mmm 3 christmas dinners for me!!! no gf though... wont see her:(

[MISSINGLINK]

Scott, I am not sub'd to my own journal even when I change preferences. Is there anything that you can do to change that? Thanks.

[scott_donald]

Scott, I am not sub'd to my own journal even when I change preferences. Is there anything that you can do to change that? Thanks.

speak to bsa... same thing happened to me...

it sorted itself....

i could delete then undelete if that helps... no idea though...

[B Con]

christmas..

mmm 3 christmas dinners for me!!! no gf though... wont see her:(

3 dinners?!? :eek: Lotta good eating. Hate ya can't see your gf... be sure to get her something good though for xmas...

[scott_donald]

3 dinners?!? :eek: Lotta good eating. Hate ya can't see your gf... be sure to get her something good though for xmas...

yep with

mum, gran, me on christmas day...
me, sis, gran, mum on 26th...
dad, sis, me on 27th...

i am an awesome present buyer...

[B Con]

yep with

mum, gran, me on christmas day...
me, sis, gran, mum on 26th...
dad, sis, me on 27th...

i am an awesome present buyer...

Very very nice. I bet there are some sweet gifts over there.

[MISSINGLINK]

speak to bsa... same thing happened to me...

it sorted itself....

i could delete then undelete if that helps... no idea though...

If you think the deleting and then undeleting would work try it.

[scott_donald]

251108

Upper ME

close grip bench
60x10
100x5
120x5
130x5
140x5
145x4

flat bench ss wide grip pullups
100x12 ss BWx15
100x12 ss BWx15
100x12 ss BWx15
100x12 ss BWx15
100x12 ss BWx15

shrugs with 2 sec pause ss side laterals
140x10 ss 17.5x12
140x10 ss 17.5x12
140x10 ss 17.5x12

Crunches on ball
BWx20
BWx20
BWx20

well didn't make the five on 145 but decent enough with the weight and volume...

[B Con]

Nice weight and volume indeed and crazy supersets. Great work Scott.

[purts]

The volume is definately present. Weights? Ahh... I'm not even going there.

[2 D]

That flat pressing & pullup superset is absurd Scott, huge #'s for those reps & sets!

[scott_donald]

Nice weight and volume indeed and crazy supersets. Great work Scott.

thanks... was a nice session yesterday...


The volume is definately present. Weights? Ahh... I'm not even going there.

haha thanks... i think...


That flat pressing & pullup superset is absurd Scott, huge #'s for those reps & sets!

was fun though... the last 2 lots were a struggle and only just made it...

[blkbelt42]

Morning Scott

[MISSINGLINK]

251108

Upper ME

close grip bench
60x10
100x5
120x5
130x5
140x5
145x4

flat bench ss wide grip pullups
100x12 ss BWx15
100x12 ss BWx15
100x12 ss BWx15
100x12 ss BWx15
100x12 ss BWx15

shrugs with 2 sec pause ss side laterals
140x10 ss 17.5x12
140x10 ss 17.5x12
140x10 ss 17.5x12

Crunches on ball
BWx20
BWx20
BWx20

well didn't make the five on 145 but decent enough with the weight and volume...

Nice volume scott. Nice job on the supersetting.

[scott_donald]

Morning Scott

afternoon...


Nice volume scott. Nice job on the supersetting.

thanks link...

[scott_donald]

261108

Lower ME

ATG OH squat
20x5
30x5
40x5
45x5(PR 99lbs)

atg front squats
60x3
70x3
80x3
92.5x3

PL squat
100x10
140x10
160x10
180x10(396lbs)

RDL
80x10
100x10
120x10
130x10(PR 286lbs)

Manual GHR
BWx12
BWx12
BWx12

continued progression... hip flexors still weak point in the front squats... dam my back is dead!!!

[purts]

Congrats on the two PRs Scott!

[Hard Drive]

keep up those PRs on OH squats!

[sieb]

well done on the PRs mate. Your front squats seem quite low compared to your PL squats. Has it been a while since you've done them?

[scott_donald]

Congrats on the two PRs Scott!

thanks... was very happy with yesterday..


keep up those PRs on OH squats!

yep i will... long term aim is bwx15... that is a long long way away!!!


well done on the PRs mate. Your front squats seem quite low compared to your PL squats. Has it been a while since you've done them?

i just never ever went atg in the past... hence i have nothing bellow parallel... my hip flexors have no strength and they are what fails in the front squatting before everything...

[blkbelt42]

morning scott.

[scott_donald]

morning scott.

morning ken... the anti ageing cream is working well i see...

[blkbelt42]

morning ken... the anti ageing cream is working well i see...
:D so far so good.

[2 D]

Damn fine work on those OH Squats Scott!

[Majestyc]

Impressive PRs, Scott. Keep these weights up!

[scott_donald]

Damn fine work on those OH Squats Scott!

thanks... i love them but they are dam hard...


Impressive PRs, Scott. Keep these weights up!

i am trying...

[scott_donald]

281108

Upper bits and peices

push press
60x3
70x3
80x3

100kg flat bench test 1 min rest
22
11

80kg bb row test 1 min rest
24
14

Skullcrushers ss DB concentration curls
60x10 ss 22.5x12
60x10 ss 22.5x12
60x10 ss 22.5x12

Crunches on ball ss russian twists
BWx20 ss +20x20
BWx20 ss +20x20
BWx20 ss +20x20

pathetic... wasnt in mood... lifts sucked!!!

[littlechick]

I see you are STILL bitching and moaning about workouts ;)

looked good to me...

[Hard Drive]

That was an awesome workout dude.

[blkbelt42]

281108

Upper bits and peices

push press
60x3
70x3
80x3

100kg flat bench test 1 min rest
22
11

80kg bb row test 1 min rest
24
14

Skullcrushers ss DB concentration curls
60x10 ss 22.5x12
60x10 ss 22.5x12
60x10 ss 22.5x12

Crunches on ball ss russian twists
BWx20 ss +20x20
BWx20 ss +20x20
BWx20 ss +20x20

pathetic... wasnt in mood... lifts sucked!!!
Nice work man.

[MISSINGLINK]

Nice job as always on the super sets Scott.

[Majestyc]

It seems like you had a solid workout, even though you weren't in the mood.

[demike]

Good workout scott. Keep up the work. Nice volume on bench work as well.

[kingcarlos]

gd strong lifts again dude

[2 D]

Impressive workout for "not being in the mood" Scott, good #'s, but I do know the feeling, lifting hasn't been great lately for me, but things will improve.

[Celticfan]

scott, not to be insultful, but 3 years back you were warming up at this level. get the head focused mate.

altho the bench was very impressive, the endurance part at that weight.

Q to ask u. rugby and rugby union what is the difference man? and would most good rugby players be good at american football?

[B Con]

You say pathetic I say looked like a solid session nonetheless.

I hope your fantasy team isn't doing as poorly as mine. The only guy that performed this week for me was Deanglo Williams.

[scott_donald]

I see you are STILL bitching and moaning about workouts ;)

looked good to me...

just like you!!!

was awful!!!


That was an awesome workout dude.

no...


Nice work man.

thanks...


Nice job as always on the super sets Scott.

ye... strength endurance work!!!


It seems like you had a solid workout, even though you weren't in the mood.

ye... glad got it done...


Good workout scott. Keep up the work. Nice volume on bench work as well.

thanks...


gd strong lifts again dude

thanks...


Impressive workout for "not being in the mood" Scott, good #'s, but I do know the feeling, lifting hasn't been great lately for me, but things will improve.

ye... guess you need to get through it.. once i start i am usuall fine but struggled friday... lifiting in 3 hours so better have a better session tonight...


scott, not to be insultful, but 3 years back you were warming up at this level. get the head focused mate.

altho the bench was very impressive, the endurance part at that weight.

Q to ask u. rugby and rugby union what is the difference man? and would most good rugby players be good at american football?

i got injured a lot this year!!! but its coming back...

na i am 11 reps from pr there!!!

rugby union and rugby are so different... would take me hours to explain... best to watch on tv...

very different but simular.. never played football so couldnt tell you...


You say pathetic I say looked like a solid session nonetheless.

I hope your fantasy team isn't doing as poorly as mine. The only guy that performed this week for me was Deanglo Williams.

dont ask i got beat by jkeithc82

[Celticfan]

how did the injury occur? obviously playing yeah? did u have any surgery or anything

[scott_donald]

how did the injury occur? obviously playing yeah? did u have any surgery or anything

i dislocated my shoulder... popped 2 ribs and also got a bad concussion... also got lazy...

[purts]

i dislocated my shoulder... popped 2 ribs and also got a bad concussion... also got lazy...

****! That sucks for you Scott. :mad:

[scott_donald]

****! That sucks for you Scott. :mad:

tats just he major ones... my body has taken a beating this year...

[scott_donald]

011208

Upper ME

close grip bench
60x10
100x5
120x5
130x5
140x5
150x4(330lbs)

flat bench ss wide grip pullups
110x12 ss BWx15
110x12 ss BWx15
110x12 ss BWx15
110x12 ss BWx15
110x12 ss BWx15

shrugs with 2 sec pause ss side laterals
140x10 ss 17.5x12
140x10 ss 17.5x12
140x10 ss 17.5x12

Crunches on ball
BWx20
BWx20
BWx20
BWx20

dammi only made 4 on 150!!! upped the rest of the benching... alst 2 sets were killer... chins still hard and just complete...

cooked a roast beef during workout... mmm got 1.2kg of beef to eat!!!

[blkbelt42]

nice CGBPs :D

[purts]

nice CGBPs :D

This right here.

[Celticfan]

011208

Upper ME

close grip bench
60x10
100x5
120x5
130x5
140x5
150x4(330lbs)

HOLY MOTHER OF ABRAHAM, THAT IS AMAZING. I WAS ABOUT TO CALL EVERYONE A BROWN NOSE WHO SAID AWSOME CG TILL I SEEN THIS. THAT IS JUST WOW. NEVER SEEN THAT IN PERSON, AND I'VE BEEN AROUND MORE TIMES THAN PARIS HILTON

flat bench ss wide grip pullups
110x12 ss BWx15
110x12 ss BWx15
110x12 ss BWx15
110x12 ss BWx15
110x12 ss BWx15

AWSOME AS WELL, BACK INJURY?MORE LIKE LAZYNESS SHEEP BOY (STAY AWAY FROM SUNSET BOULEVARD AND UNION STREET), U HAVE THE GENETICS AND ENERGY AND TODAY PROVED IT

shrugs with 2 sec pause ss side laterals
140x10 ss 17.5x12
140x10 ss 17.5x12
140x10 ss 17.5x12

WOW
Crunches on ball
BWx20
BWx20
BWx20
BWx20

KINDA SISSY LOL BUT UR WORKOUT TODAY IS ONE OF THE BEST EVA I SAW
EVERYONE ON HERE CLAIMS THEY BENCH 300LBS ETC BUT ITS A RAREITY AND IVE BEEN AROUND HUNDREDS A GYM AND SEEN IT LIKE TWICE. U SIR ARE GENETIC MASTER, NOW UR LIKE UR OLDSELF I KNEW IN 2004/6

dammi only made 4 on 150!!! upped the rest of the benching... alst 2 sets were killer... chins still hard and just complete...

cooked a roast beef during workout... mmm got 1.2kg of beef to eat!!!


HOLA HOMBRE

SHAME YER FROM ABERDEEN, OTHERWISE WE C0ULD BE BETTER SCOTTISH FRIENDS LOL JK. AS LONG AS YE HATE RANGERS FANS:D

IN QUOTES

[MISSINGLINK]

nice CGBPs :D

I support this post. Really nice close gripping Scott.

[2 D]

330 lbs. on CGBP... 242 lbs. for reps on Flat Press and high rep wide grip pullups.....

Go to hell Scott. Seriously I get depressed coming in here and seeing your #'s and comparing them to mine. :(

How is Rugby going?

[Majestyc]

Damn, strong pressing brah.

[sieb]

HOLA HOMBRE

SHAME YER FROM ABERDEEN, OTHERWISE WE C0ULD BE BETTER SCOTTISH FRIENDS LOL JK. AS LONG AS YE HATE RANGERS FANS:D

IN QUOTES

no rep beg?:D

anyway looks like you're gettin your strength back fast. bet it took a while to eat all that beef

[Celticfan]

no rep beg?:D

anyway looks like you're gettin your strength back fast. bet it took a while to eat all that beef

i wouldn't beg off an aberdeen angus.plus i've known scott since he was trolling:D


but in reality he's a strong guy. too strong.

[scott_donald]

nice CGBPs :D

thanks...


This right here.

thankks x2


HOLA HOMBRE

SHAME YER FROM ABERDEEN, OTHERWISE WE C0ULD BE BETTER SCOTTISH FRIENDS LOL JK. AS LONG AS YE HATE RANGERS FANS:D

IN QUOTES

hmmm...

thanks... cant quote your comment!!!


I support this post. Really nice close gripping Scott.

thnaks x3...


330 lbs. on CGBP... 242 lbs. for reps on Flat Press and high rep wide grip pullups.....

Go to hell Scott. Seriously I get depressed coming in here and seeing your #'s and comparing them to mine. :(

How is Rugby going?

ye... the flat benching was some struggle at the end... fun session though...

haha... your pulling is good...

rugby was off with snow last weekend... and from the forecast this weekend too with frozen ice!!!


Damn, strong pressing brah.

thanks...


no rep beg?:D

anyway looks like you're gettin your strength back fast. bet it took a while to eat all that beef

upper yes... lower will see... i only managed about 800g... was a good effort...


i wouldn't beg off an aberdeen angus.plus i've known scott since he was trolling:D


but in reality he's a strong guy. too strong.

trolling??? that is you!!!

on a side note not lifting today... forzen solid been coaching for 3 hours and its bellow freezing... about to run a nice warm bath and sit in it instead... will lift at lunch time tomorrow instead...

[Celticfan]

the west is expecting upto 8 inches of snow tonight. how's abderdeen? it's like -2 here atm

[scott_donald]

the west is expecting upto 8 inches of snow tonight. how's abderdeen? it's like -2 here atm

ye we are supposed to get too... -3 when i left my car...

so cold... my cup of tea is so good...

[Celticfan]

ye we are supposed to get too... -3 when i left my car...

so cold... my cup of tea is so good...

any snow there atm? we have had snow since monday

[scott_donald]

any snow there atm? we have had snow since monday

we have had snow for last 10 days...

[littlechick]

we have had snow for last 10 days...

hey! sorry bout all that snow..you must be taking ours ;)

[scott_donald]

hey! sorry bout all that snow..you must be taking ours ;)

we havent had much.. it melts during day... 2/3 degrees then freezes as ice at night... sheet ice everywhere right now... maybe an ice of snow on grass...

[Celticfan]

do u ever see the nother lights? i know that u can sometimes see the oil rigs from the peers. how far are the rigs from mainland.

[scott_donald]

do u ever see the nother lights? i know that u can sometimes see the oil rigs from the peers. how far are the rigs from mainland.

yep and no idea...

[SteR-]

dude.. how the hell can you handle that much volume on your chest? that's crazy!

[scott_donald]

dude.. how the hell can you handle that much volume on your chest? that's crazy!

5 sets... not that much at all...

[SteR-]

5 sets... not that much at all...

yea but combined with the cg bench that's hella volume.. you must ache like crazy the next day

[demike]

i dislocated my shoulder... popped 2 ribs and also got a bad concussion... also got lazy...

Sorry to hear about this, hope it all has worked out for you well.


I support this post. Really nice close gripping Scott.

QFT, that is great Scott.

[Celticfan]

forecasters got it wrong here. ****ing rained all night, now we have no snow.

what abt up there

[B Con]

That is a sweet avi!

[purts]

That is a sweet avi!

Rugby players are hardcore enough to walk around on snow wearing flip-flops. :p

[Celticfan]

scott u scottish troll, stop playing in the snow and answer.

stoap yapping in tha snow ma man and gonnie dae me a favour and answer ma question bud

that better:D

[littlechick]

where in the hell are the workouts?? too busy keeping the snow off santa???

[homelifter]

where in the hell are the workouts?? too busy keeping the snow off santa???

Leah!

[littlechick]

Leah!

HEY!! how ya been?

[homelifter]

HEY!! how ya been?

I'm good. What have you been up to?

[littlechick]

I'm good. What have you been up to?

see my journal :)

[SteR-]

scotty boy, why aren't you lifting??

[purts]

scotty boy, why aren't you lifting??

He's busy outside shoveling snow. :confused:

[B Con]

Rugby players are hardcore enough to walk around on snow wearing flip-flops. :p

:D That is just nuts.

[blkbelt42]

Morning scott

[SteR-]

He's busy outside shoveling snow. :confused:

That's training... in a way. Therefore he should document this!

[MISSINGLINK]

Hey Scott. How is Scotland?

[demike]

How is the weather over there Scott? Happy Holidays all.

[scott_donald]

How is the weather over there Scott? Happy Holidays all.

boring... no snow at all...


Hey Scott. How is Scotland?

poopy but christmas tomorrow!!!


That's training... in a way. Therefore he should document this!

sorry was in london visiting gf for the last couple of weeks... back and lazy and fat!!!

[scott_donald]

241208

dont be so lazy

close grip bench ss wide grip pullups
100x10 ss BWx10
100x10 ss BWx10
110x10 ss BWx10
120x8 ss BWx10
130x5 ss BWx10

flat bench ss wide grip pullups
130x5 ss BWx10
120x8 ss BWx10
110x10 ss BWx10
100x10 ss BWx10
100x10 ss BWx10

ease in... i am dead and tired... got so lazy and need to snap out of it... had no rugby for 4 weeks now due to weather...

[purts]

Great workout Scott, glad to have news coming from you. I take this time to say Merry Christmas and be safe.

[MISSINGLINK]

Nice work Scott. Happy Holidays.

[blkbelt42]

241208

dont be so lazy

close grip bench ss wide grip pullups
100x10 ss BWx10
100x10 ss BWx10
110x10 ss BWx10
120x8 ss BWx10
130x5 ss BWx10

flat bench ss wide grip pullups
130x5 ss BWx10
120x8 ss BWx10
110x10 ss BWx10
100x10 ss BWx10
100x10 ss BWx10

ease in... i am dead and tired... got so lazy and need to snap out of it... had no rugby for 4 weeks now due to weather...
nice work bruddah! :D


Happy Holiday man.

[2 D]

Good x-mas workout Scott, happy holidays bud!

[blkbelt42]

Morning Scott.

[scott_donald]

Great workout Scott, glad to have news coming from you. I take this time to say Merry Christmas and be safe.

thanks... and i feel even fatter and lazy now!!!


Nice work Scott. Happy Holidays.


nice work bruddah! :D


Happy Holiday man.


Good x-mas workout Scott, happy holidays bud!


Morning Scott.

well i feel so fat and lazy... getting my ass in gear!!!

[blkbelt42]

thanks... and i feel even fatter and lazy now!!!









well i feel so fat and lazy... getting my ass in gear!!!
same here bro, too many holiday goodies!!

[scott_donald]

301208

Back/bis

wide grip pullups
BWx15
BWx15
BWx15
BWx15
BWx12

Narrow grip chins
BWx12
BWx12
BWx12
BWx12
BWx12

Shrugs
100x10
120x10
140x10
160x10
180x5
160x8
140x12
120x15
100x20

Db concentration curls
22.5x12
22.5x12
22.5x12 ss 17.5x12

well huge volume... but dam me weak with the shrugs... used to be able to do 220 for 10...

[Celticfan]

Alright scott u gawning oot in Aberdeen dis year? am stying in this year as a cannae be bothered gawing oot as the weather is ****e.

starting a cut in jan, will speak to u on msn aboot it

good progress from ur injury btw

[MISSINGLINK]

Nice work Scott. Hella volume going on there. You will get back fo sho!

[Majestyc]

Strong shrugs and great endurance on the pullups and chinups, Scott. :)

[2 D]

Nice job Scott, high rep wide grip pullups impress me greatly.

[scott_donald]

Alright scott u gawning oot in Aberdeen dis year? am stying in this year as a cannae be bothered gawing oot as the weather is ****e.

starting a cut in jan, will speak to u on msn aboot it

good progress from ur injury btw

i stayed in new years... had a night out the friday in edinburgh and a 21st sat night...


Nice work Scott. Hella volume going on there. You will get back fo sho!

ye... was fun!!!


Strong shrugs and great endurance on the pullups and chinups, Scott. :)

shrugs were weak but to me i have always felt shrugs are better at lower weight...


Nice job Scott, high rep wide grip pullups impress me greatly.

ye and me!!!

[scott_donald]

050109

RUNNNNNN!!!!!!!!!

3km run

well was bellow freezing so running on patches of ice was fun... plus my throat screwed up.. not fun but serves me right for being so lazy!!!!

[blkbelt42]

050109

RUNNNNNN!!!!!!!!!

3km run

well was bellow freezing so running on patches of ice was fun... plus my throat screwed up.. not fun but serves me right for being so lazy!!!!
no thanks!! :D

hope all is well bro.

[strongforgood]

050109

RUNNNNNN!!!!!!!!!

3km run

well was bellow freezing so running on patches of ice was fun... plus my throat screwed up.. not fun but serves me right for being so lazy!!!!

Yay @ RUNNNN! and Happy New Year! :)
(careful on that ice though)

[TKD]

HAPPY NEW YEAR to you Scott!


Any major goals for 2009?

[MISSINGLINK]

Running?? What is that? :p

[homelifter]

Running?? What is that? :p

Its the problem you have sometimes when you are on the toilet.

[scott_donald]

Running?? What is that? :p

haha...


HAPPY NEW YEAR to you Scott!


Any major goals for 2009?

dont be so lazy...


Yay @ RUNNNN! and Happy New Year! :)
(careful on that ice though)

happy new year... how is things???


no thanks!! :D

hope all is well bro.

ye... poopy day so far...

[homelifter]

Its the problem you have sometimes when you are on the toilet.


ye... poopy day so far...

See....I told you.

[scott_donald]

050109

Upper ME

close grip bench
100x3
110x3
120x3
130x3
140x3
150x1
160xunracked
170xunracked

Wide grip pullups
BWx15

Close grip bench ss Wide grip pullups
100x15 ss BWx15
100x15 ss BWx15

Skullcrushers ss wide grip pullups
60x15 ss BWx12
60x15 ss BWx12
60x15 ss BWx12

Side laterals
17.5x12
17.5x12
17.5x12

Crunches on ball
BWx20
BWx20
BWx20

the room in my house where the weights are is so dam cold!!! nice single on 150 but that was enough... so just got my body used to heavier stuff with unracking... must not be lazy!!!

[MISSINGLINK]

050109

Upper ME

close grip bench
100x3
110x3
120x3
130x3
140x3
150x1
160xunracked
170xunracked

Wide grip pullups
BWx15

Close grip bench ss Wide grip pullups
100x15 ss BWx15
100x15 ss BWx15

Skullcrushers ss wide grip pullups
60x15 ss BWx12
60x15 ss BWx12
60x15 ss BWx12

Side laterals
17.5x12
17.5x12
17.5x12

Crunches on ball
BWx20
BWx20
BWx20

the room in my house where the weights are is so dam cold!!! nice single on 150 but that was enough... so just got my body used to heavier stuff with unracking... must not be lazy!!!

Way to get back at it!!!!!!!!!!!!!!!

[2 D]

Nice run in the cold weather, did the same myself the other night, felt good until the freezing rain in 39 degree F weather came down. Only got in 1.5m before having to head indoors.

Triceps must be annihilated after that workout. I'm trying to get extremely good w/Pullups this year, I've been doing mediocre form at best, I want a smooth motion that feels good, so I'm probably going to be doing them 2-3 times a week. Great work though Scott, really wish I had a nice gym setup in my place.

What equipment do you have access to in your gym?

[liftingbuddy1]

Damn, CGBP 2x in the same workout...

Mike

[Hard Drive]

050109

Upper ME

close grip bench
100x3
110x3
120x3
130x3
140x3
150x1
160xunracked
170xunracked


And that's in kilograms...

wtf dude

holy effin S!

[scott_donald]

Way to get back at it!!!!!!!!!!!!!!!

yep... just need to improve on that and keep it consistant...


Nice run in the cold weather, did the same myself the other night, felt good until the freezing rain in 39 degree F weather came down. Only got in 1.5m before having to head indoors.

Triceps must be annihilated after that workout. I'm trying to get extremely good w/Pullups this year, I've been doing mediocre form at best, I want a smooth motion that feels good, so I'm probably going to be doing them 2-3 times a week. Great work though Scott, really wish I had a nice gym setup in my place.

What equipment do you have access to in your gym?

ye didnt go today as have rugby later adn its again bellow freezing but a harder frost... supposed to warm up at the weekend... hopefully ski tomorrow...

i have a powerrack... cheap bar and about 250kg of weight... an eleiko competition bar with 300kg of weight... dip station and bench... all i need... also a prowler and an agility ladder....

they are dead today along with chest and lats... hate being sore...


Damn, CGBP 2x in the same workout...

Mike

not really... i just changed my mind wanted to destroy my triceps and chest...


And that's in kilograms...

wtf dude

holy effin S!

hey...

yep fraid so... everything is still way down though...

[JiP]

i hear you on the cold room. i bring my bars in the house beforehand so they get nice and warmed up. but that's not a good enough excuse to be lifting girl weights, scott

[Hard Drive]

hey...

yep fraid so... everything is still way down though...

That's the way it goes. Lifts and energy goes up and down throughout the year. Once summer hits though, your training will hit an entirely new level!

Just keep getting those muscles pumped full of blood every week and training smart, and eventually it'll come back to you.

[demike]

Keep it going Scott. You must of been liking CGBP and pullups this workout, good stuff.

[wala]

Yo yo yo!!!!!

Whats up you f**kin machie lol

Workouts are lookin hardcore mate, doin more weights than when I last popped online!! Good job mate, hope you had a good christmas and new year mate!!

[scott_donald]

i hear you on the cold room. i bring my bars in the house beforehand so they get nice and warmed up. but that's not a good enough excuse to be lifting girl weights, scott

haha... it is in my house that was so dam cold... so warm here today... i even went out for a walk!!!


That's the way it goes. Lifts and energy goes up and down throughout the year. Once summer hits though, your training will hit an entirely new level!

Just keep getting those muscles pumped full of blood every week and training smart, and eventually it'll come back to you.


hope so... how your training???

it better come back but would really like to stop getting injured...


Keep it going Scott. You must of been liking CGBP and pullups this workout, good stuff.

ye was fun last week...


Yo yo yo!!!!!

Whats up you f**kin machie lol

Workouts are lookin hardcore mate, doin more weights than when I last popped online!! Good job mate, hope you had a good christmas and new year mate!!

looking awesome in the pic and hope this is a welcome back...

[scott_donald]

120109

Push

flat bench
60x10
100x5
120x5
130x5
140x5
130x10(286lbs)
120x12

Close grip bench
100x15
100x15
100x12
100x10
100x10

well spent last Tuesday in hospital... dislocated my ring finger and it eventually was put back into place by two doctors... one pulling my hand and the other my finger... stubborn thing!!!

happy with today considering that's all I could do...

[homelifter]

120109

Push

flat bench
60x10
100x5
120x5
130x5
140x5
130x10(286lbs)
120x12

Close grip bench
100x15
100x15
100x12
100x10
100x10

well spent last Tuesday in hospital... dislocated my ring finger and it eventually was put back into place by two doctors... one pulling my hand and the other my finger... stubborn thing!!!

happy with today considering that's all I could do...

I've always put my dislocated fingers back in myself....not pleasant. What did you do to get it dislocated?

Good work on the Benching Scott. That is some pretty high reps. Tri's must have been fried after you were done.

[Majestyc]

Impressive benching, Scott.

How did you dislocate your finger?

[MISSINGLINK]

Really nice benching Scott. I have never had the pleasure of a dislocated finger although I have stubbed my toe quite a few times. :p

[B Con]

Dislocated fingers suck. Glad to see you still going strong in here. Nice work as always Scott.

[scott_donald]

I've always put my dislocated fingers back in myself....not pleasant. What did you do to get it dislocated?

Good work on the Benching Scott. That is some pretty high reps. Tri's must have been fried after you were done.

i tried to put it back in but it wouldnt... the doctor tried for 10 mins but it wouldnt... took 2 doctors...

thanks... sore today...


Impressive benching, Scott.

How did you dislocate your finger?

no idea was a pile up on scott after making a tackle...


Really nice benching Scott. I have never had the pleasure of a dislocated finger although I have stubbed my toe quite a few times. :p

not the same...


Dislocated fingers suck. Glad to see you still going strong in here. Nice work as always Scott.

ye trying to make the most of it...

[scott_donald]

130109

RUNNNNNN!!!!!!!!!

2km

grab subway

2km run home...

ran as fast as i could... needed to have subway while it was still hot...

[purts]

130109

RUNNNNNN!!!!!!!!!

2km

grab subway

2km run home...

ran as fast as i could... needed to have subway while it was still hot...

This made me lol'd hard for some reason... :D

GJ on 2 km, damn!

[BoxingAthlete08]

nice benching, just wondering where did you get your weights from? im from UK as well and can't find a decent, cheap set anywhere

[Hard Drive]

130109

RUNNNNNN!!!!!!!!!

2km

grab subway

2km run home...

ran as fast as i could... needed to have subway while it was still hot...

Eat fresh.

+ hot.

[demike]

You tell us you went running and to Subway, but you forgot to tell us what did you actually get at Subway huh? :D

[littlechick]

how's the finger? do you EVER stop hurting yourself????

how were your holidays?

[scott_donald]

This made me lol'd hard for some reason... :D

GJ on 2 km, damn!

it was 4km


nice benching, just wondering where did you get your weights from? im from UK as well and can't find a decent, cheap set anywhere

what kind of stuff you wanting???


Eat fresh.

+ hot.

eh???


You tell us you went running and to Subway, but you forgot to tell us what did you actually get at Subway huh? :D

i had a foot long... doubel chicken teriyaki... toasted with ketchup...


how's the finger? do you EVER stop hurting yourself????

how were your holidays?

i suck... cant stop getting injured...

holidays were good very boring and lazy... how yours????

[liftingbuddy1]

Whoa....new avi.

Mike

[scott_donald]

Whoa....new avi.

Mike

old but new... that was about 2 years ago now... funny pic though!!!

[scott_donald]

190109

Upper ME

close grip bench
60x10
100x5
110x3
120x3
130x3
140x3
150x3
160x1(352lbs)

flat bench ss wide grip pull ups
130x10 ss BWx15
120x12 ss BWx15
110x15 ss BWx15
100x15 ss BWx15

Wide grip pull ups ss Skull crushers
BWx10 ss 60x12
BWx10 ss 60x12
BWx10 ss 60x12

crunches on ball
BWx20
BWx20
BWx20

finally a benching session to be happy... pull ups were done with only 2 fingers gripping on left hand and a strap... weird... struggling with pull ups... the non injured side was certainly doing more work subconsciously...

[B Con]

Solid work Scott. How have you been? I've been slacking checking in on here (school/work/vacation).

[kingcarlos]

strong session dude

[scott_donald]

Solid work Scott. How have you been? I've been slacking checking in on here (school/work/vacation).

ye i know how you feel... thanks for checking by...


strong session dude

thanks king... appy looking back...

[blkbelt42]

nice work as usual scott, on those CGBP's :)

[MISSINGLINK]

You are a close grip master!

[scott_donald]

nice work as usual scott, on those CGBP's :)


You are a close grip master!

thanks guys... all i have is strong triceps!!!

[littlechick]

more workouts please, k, thanks.

[purts]

thanks guys... all i have is strong triceps!!!

I could tell they are you strongest part.

[scott_donald]

more workouts please, k, thanks.

2 sets into one right now... hard work...


I could tell they are you strongest part.

ye...

[MISSINGLINK]

2 sets into one right now... hard work...



ye...

Posting while working out. Multi Tasking FTW!

[scott_donald]

Posting while working out. Multi Tasking FTW!

its a good excuse for a rest...

[scott_donald]

210109

Lower RE

ATG oh squat ss ATG front squat ss GHR ss ATG OH squat
20x5 ss 60x5 ss BWx10 ss 20x5
20x5 ss 60x5 ss BWx10 ss 20x5
20x5 ss 60x5 ss BWx10 ss 20x5
20x5 ss 60x5 ss BWx10 ss 20x5
20x5 ss 60x5 ss BWx10 ss 20x5

Crunches on ball ss Russian twists
BWx20 ss +20x20
BWx20 ss +20x20
BWx20 ss +20x20

finger has got worse so very limited what i can do... at limit to what i can balance on front squat there... killer session after 2 sets me tired as i type...

[2 D]

Nice short hard session there Scott.

Hope the finger gets better, too bad such a small body part is hampering your progress, sucks really.

[SteR-]

210109

Lower RE

ATG oh squat ss ATG front squat ss GHR ss ATG OH squat
20x5 ss 60x5 ss BWx10 ss 20x5
20x5 ss 60x5 ss BWx10 ss 20x5
20x5 ss 60x5 ss BWx10 ss 20x5
20x5 ss 60x5 ss BWx10 ss 20x5
20x5 ss 60x5 ss BWx10 ss 20x5

Crunches on ball ss Russian twists
BWx20 ss +20x20
BWx20 ss +20x20
BWx20 ss +20x20

finger has got worse so very limited what i can do... at limit to what i can balance on front squat there... killer session after 2 sets me tired as i type...

you can do front squats, just cross your arms and rest the bar across your shoulders so you don't have to use your fingers! Have u tried doing regular back squats but with open palms?

[JiP]

noooo waaaaay

can you do me a favour and help me edit the first post in my journal? i put my routine and some other pointless crap in there that could be removed

[MISSINGLINK]

Nice squatting Scott. I bet the supersetting really makes it tough.

[demike]

nice benching and squats scott. Nice supersetting as already stated.

[B Con]

Holy supersets.... damn Scott. I thought I was a mad man with supersets... you straight got in there and destroyed it! Good luck moving tomorrow.

Hope the finger gets better!

[EoR]

I am alive. :D

Great to see you are still at it. How's the rugby going?

[Celticfan]

I am alive. :D

Great to see you are still at it. How's the rugby going?

it is alive!!!!!!!!!!!!!!! Frankenstein

[blkbelt42]

good morning scott!

:)

Nice wheel work bro.

[Hard Drive]

210109

Lower RE

ATG oh squat ss ATG front squat ss GHR ss ATG OH squat
20x5 ss 60x5 ss BWx10 ss 20x5
20x5 ss 60x5 ss BWx10 ss 20x5
20x5 ss 60x5 ss BWx10 ss 20x5
20x5 ss 60x5 ss BWx10 ss 20x5
20x5 ss 60x5 ss BWx10 ss 20x5

Crunches on ball ss Russian twists
BWx20 ss +20x20
BWx20 ss +20x20
BWx20 ss +20x20

finger has got worse so very limited what i can do... at limit to what i can balance on front squat there... killer session after 2 sets me tired as i type...

What happened to your finger?

[littlechick]

I see your finger has not limited your ability to type ;) oh, ****, sorry, it is spelling that is the issue right???

feeling better yet?

[EoR]

it is alive!!!!!!!!!!!!!!! Frankenstein

Holy cow you got unbanned again? :D

What's been going on? :)

[demike]

Whats up Scott? How is the finger now?

[Celticfan]

Holy cow you got unbanned again? :D

What's been going on? :)

nothing much mate. not lifted in 2 years.

what about you

[scott_donald]

Nice short hard session there Scott.

Hope the finger gets better, too bad such a small body part is hampering your progress, sucks really.

ye i had doms for about 4 days.. killer and quick...


you can do front squats, just cross your arms and rest the bar across your shoulders so you don't have to use your fingers! Have u tried doing regular back squats but with open palms?

na... squat normally this week...


noooo waaaaay

can you do me a favour and help me edit the first post in my journal? i put my routine and some other pointless crap in there that could be removed

done...


Nice squatting Scott. I bet the supersetting really makes it tough.

ye was killer... the ghr were awesome...


nice benching and squats scott. Nice supersetting as already stated.

thanks...


Holy supersets.... damn Scott. I thought I was a mad man with supersets... you straight got in there and destroyed it! Good luck moving tomorrow.

Hope the finger gets better!

i couldnt move till monday!!!

finger is getting there...


I am alive. :D

Great to see you are still at it. How's the rugby going?

haha...

rugby has gone pretty scarse... played 7 games so far most have been cancelled or me been knocked out or injured...

welcome back...


it is alive!!!!!!!!!!!!!!! Frankenstein


good morning scott!

:)

Nice wheel work bro.

morning ish... thanks...


What happened to your finger?

folk landed on it... it dislocated.. wouldn't go back in... now most swelling gone but it wont fully straighten or bend...


I see your finger has not limited your ability to type ;) oh, ****, sorry, it is spelling that is the issue right???

feeling better yet?

haha...

yep slowly...


Whats up Scott? How is the finger now?

better... could prob play rugby this weekend but going to take one more weke to make sure... still not got full rom and little bit of swelling... hard as keep banging it and making it worse...

[blkbelt42]

Sup Scott?

How's the Finger?

[scott_donald]

Sup Scott?

How's the Finger?

hey see above... about to do upper me...

[blkbelt42]

hey see above... about to do upper me...
Good to hear it's getting better.

A messed up finger is enough to screw
up your whole routine....

[scott_donald]

280109

Upper ME

close grip bench
60x10
100x5
110x3
120x3
130x3
140x3
150x3
162.5x1(357lbs)

flat bench ss wide grip pull ups
130x10 ss BWx15
120x12 ss BWx15
110x15 ss BWx15
100x15 ss BWx15

Wide grip pull ups ss Skull crushers
BWx10 ss 70x12
BWx10 ss 70x12
BWx10 ss 70x12

crunches on ball
BWx20
BWx20
BWx20

session was delayed due to computer problems... which still are not solved...
so close to failure on the 162.5, just made it... think the workout was rushed due to me having work an hour after i started... oops... was watching the city...

[purts]

Solid session! What's up with the computer?

[liftingbuddy1]

Do you bench in a cage or do you have a spotter? :)

Mike

[kingcarlos]

awesome benching dude. u ll get the number next time

[blkbelt42]

280109

Upper ME

close grip bench
60x10
100x5
110x3
120x3
130x3
140x3
150x3
162.5x1(357lbs)

flat bench ss wide grip pull ups
130x10 ss BWx15
120x12 ss BWx15
110x15 ss BWx15
100x15 ss BWx15

Wide grip pull ups ss Skull crushers
BWx10 ss 70x12
BWx10 ss 70x12
BWx10 ss 70x12

crunches on ball
BWx20
BWx20
BWx20

session was delayed due to computer problems... which still are not solved...
so close to failure on the 162.5, just made it... think the workout was rushed due to me having work an hour after i started... oops... was watching the city...
Nice work man!! the CGBP is going up!! :D

[Celticfan]

280109

Upper ME

close grip bench
60x10
100x5
110x3
120x3
130x3
140x3
150x3
162.5x1(357lbs)

WOW this is ****ing amazing

flat bench ss wide grip pull ups
130x10 ss BWx15
120x12 ss BWx15
110x15 ss BWx15
100x15 ss BWx15

awsome

Wide grip pull ups ss Skull crushers
BWx10 ss 70x12
BWx10 ss 70x12
BWx10 ss 70x12

too strong mate
crunches on ball
BWx20
BWx20
BWx20

session was delayed due to computer problems... which still are not solved...
so close to failure on the 162.5, just made it... think the workout was rushed due to me having work an hour after i started... oops... was watching the city...


in quote

just awsome

[B Con]

Solid work despite having to rush into work. I hate that feeling of being on the go and running around like that.

[scott_donald]

Solid session! What's up with the computer?

long story... given up trying to get osx on my new i7 core computer...


Do you bench in a cage or do you have a spotter? :)

Mike

by my lonesome in a cage...


awesome benching dude. u ll get the number next time

i didn't fail... oh well thanks anyway....


Nice work man!! the CGBP is going up!! :D

slowly but goodly!!!


in quote

just awsome

thanks.... now get your ass lifting...


Solid work despite having to rush into work. I hate that feeling of being on the go and running around like that.

yep... doing session today but wont have to rush...

[MISSINGLINK]

280109

Upper ME

close grip bench
60x10
100x5
110x3
120x3
130x3
140x3
150x3
162.5x1(357lbs)

flat bench ss wide grip pull ups
130x10 ss BWx15
120x12 ss BWx15
110x15 ss BWx15
100x15 ss BWx15

Wide grip pull ups ss Skull crushers
BWx10 ss 70x12
BWx10 ss 70x12
BWx10 ss 70x12

crunches on ball
BWx20
BWx20
BWx20

session was delayed due to computer problems... which still are not solved...
so close to failure on the 162.5, just made it... think the workout was rushed due to me having work an hour after i started... oops... was watching the city...

Like I always say "Close Grip Master".

[2 D]

Wow Scott, to nail 357 on CG, then do a heavy Superset w/flat press & wide grip pullups!?

A lot of great brutality in that session!

[scott_donald]

Like I always say "Close Grip Master".

haha thanks... fave exercise by far!!!


Wow Scott, to nail 357 on CG, then do a heavy Superset w/flat press & wide grip pullups!?

A lot of great brutality in that session!

Ye love it though about to start a very similar session now...

[MISSINGLINK]

haha thanks... fave exercise by far!!!



Ye love it though about to start a very similar session now...

You are definitely good at it.

[scott_donald]

030209

Upper ME

Flat bench
60x8
100x3
120x3
130x3
140x3
150x3
165x1(363lbs)

Close grip bench ss Wide Grip pullups
130x10 ss BWx15
120x12 ss BWx15
110x15 ss BWx15
100x15 ss BWx15

Wide grip pullups ss skullcrushers ss side laterals
BWx10 ss 70x12 ss 17.5x12
BWx10 ss 70x12 ss 17.5x12
BWx10 ss 70x12 ss 17.5x12

Crunches on ball
Bwx20
Bwx20
Bwx20
BWx20

Awesome stuff... hungry... chicken and pasta and tomato sauce for PW!!!

[2 D]

Damn that is some awesome strength there Scott.

A LOT of pullup volume today. Are you afraid you'll slide back to struggling w/pullups if you don't keep volume decently high?

I've found unless I work them regularly, I tend to lose that strength quickly, quicker than other lifts.

[purts]

The volume and strength is there... no doubt about that.

[Rane14]

along for this ride, sub'ed

[kingcarlos]

huge bench bro

[SteR-]

what's your diet like at the mo scott? are you trying to put on weight/maintain/drop fat? and nice job on the lifts!

btw how's the hand?

[readyforthepain]

good luck with everything

[MISSINGLINK]

Nice job on the bench again Scott. You should become a professional bencher. :)

[SteR-]

Nice job on the bench again Scott. You should become a professional bencher. :)

he is.....














in rugby (ooh burn!)

[demike]

Strong benching Scott. Good work. :D

[littlechick]

good workouts :)
how is everything else going? finger any better?

[EoR]

030209

Upper ME

Flat bench
60x8
100x3
120x3
130x3
140x3
150x3
165x1(363lbs)

Close grip bench ss Wide Grip pullups
130x10 ss BWx15
120x12 ss BWx15
110x15 ss BWx15
100x15 ss BWx15

Wide grip pullups ss skullcrushers ss side laterals
BWx10 ss 70x12 ss 17.5x12
BWx10 ss 70x12 ss 17.5x12
BWx10 ss 70x12 ss 17.5x12

Crunches on ball
Bwx20
Bwx20
Bwx20
BWx20

Awesome stuff... hungry... chicken and pasta and tomato sauce for PW!!!

Still got that fantastic pressing strength, and those CGBPs have always shined. How is your 1rm these days? I remember you did 180-190 once. Do you still plan to ever hit 200?

Great post meal, it has me hungry now. *munches on his tuna+rice*

[scott_donald]

160309

bit of a run


4km run

along the river in austin... struggled in the heat... was 80 degrees and i have been used to round freezing for last month or so...

[scott_donald]

160309

Full body

ATG OH squat
45x5
45x5
75x5
75x5
75x5

Front squat
135x5
135x5
135x5

RDL
135x5
185x5
225x5
275x5

Flat bench
135x5
185x5
225x5
245x5

Skulls ss Wide grip pullups
135x12 ss BWx15
135x12 ss BWx12
135x12 ss BWx10

1 arm db press ss shrugs ss side laterals ss cuban rotations
35x10 ss 275x10 ss 25x10 ss 10x10
35x10 ss 275x10 ss 25x10 ss 10x10
35x10 ss 275x10 ss 25x10 ss 10x10

Weighted crunches
+45x15

Medicine ball throws
8lbs x 15

died... well i suck.... all weights in lbs as i am in texas right now...

over the last month or so i have been doing nothing but skiing... we had so much snow in scotland it was too good an opportunity to miss... then i went to france to ski and it was amazing with chest deep powder... when i got back i got an offer to play rugby and some work experience in texas so thought what the hell and i am now here... i am down prob ten lbs in weight and lightest i have been in ages...

[Surive123]

Strong bump :D


That is awesome that you've spent that much skiing. Ive probably only gone for a week or so at a time.

[BPP]

160309

Full body

ATG OH squat
45x5
45x5
75x5
75x5
75x5

Front squat
135x5
135x5
135x5

RDL
135x5
185x5
225x5
275x5

Flat bench
135x5
185x5
225x5
245x5

Skulls ss Wide grip pullups
135x12 ss BWx15
135x12 ss BWx12
135x12 ss BWx10

1 arm db press ss shrugs ss side laterals ss cuban rotations
35x10 ss 275x10 ss 25x10 ss 10x10
35x10 ss 275x10 ss 25x10 ss 10x10
35x10 ss 275x10 ss 25x10 ss 10x10

Weighted crunches
+45x15

Medicine ball throws
8lbs x 15

died... well i suck.... all weights in lbs as i am in texas right now...

over the last month or so i have been doing nothing but skiing... we had so much snow in scotland it was too good an opportunity to miss... then i went to france to ski and it was amazing with chest deep powder... when i got back i got an offer to play rugby and some work experience in texas so thought what the hell and i am now here... i am down prob ten lbs in weight and lightest i have been in ages...


lookin good brah

how you likin TX?

[liftingbuddy1]

Glad to see that you are back, Scott! Looks like you haven't missed a step either. Hope you enjoyed your time away, skiing. :)

Mike

[kingcarlos]

finally back eh scotty. lok decent for 1st sessions in near month

[B Con]

Yes sir... getting back on track!

[EoR]

That was some nap break Scott. :o Got to love those cubans for your r/c.

Did you try snowboarding at all?

[purts]

The bench monster is "back" at it. Must be nice to travel that much.

[MISSINGLINK]

160309

Full body

ATG OH squat
45x5
45x5
75x5
75x5
75x5

Front squat
135x5
135x5
135x5

RDL
135x5
185x5
225x5
275x5

Flat bench
135x5
185x5
225x5
245x5

Skulls ss Wide grip pullups
135x12 ss BWx15
135x12 ss BWx12
135x12 ss BWx10

1 arm db press ss shrugs ss side laterals ss cuban rotations
35x10 ss 275x10 ss 25x10 ss 10x10
35x10 ss 275x10 ss 25x10 ss 10x10
35x10 ss 275x10 ss 25x10 ss 10x10

Weighted crunches
+45x15

Medicine ball throws
8lbs x 15

died... well i suck.... all weights in lbs as i am in texas right now...

over the last month or so i have been doing nothing but skiing... we had so much snow in scotland it was too good an opportunity to miss... then i went to france to ski and it was amazing with chest deep powder... when i got back i got an offer to play rugby and some work experience in texas so thought what the hell and i am now here... i am down prob ten lbs in weight and lightest i have been in ages...

I was wondering what happened to you. Nice update Scott

[blkbelt42]

Nice work up there Scott

[scott_donald]

Strong bump :D


That is awesome that you've spent that much skiing. Ive probably only gone for a week or so at a time.

ye i didnt ski every day... cost me so much in petrol and ski passes...

was worth it...


lookin good brah

how you likin TX?

spoke to you aim sir...


Glad to see that you are back, Scott! Looks like you haven't missed a step either. Hope you enjoyed your time away, skiing. :)

Mike

i am so weak... struggled only thing that felt easy was the rdl...


finally back eh scotty. lok decent for 1st sessions in near month

ye... nice eas welcome back.. hopefully lift tomorrow again...


Yes sir... getting back on track!

not yet... need to get routine going...


That was some nap break Scott. :o Got to love those cubans for your r/c.

Did you try snowboarding at all?

no snowboarding is for the devil... i am really good skier... love it...


The bench monster is "back" at it. Must be nice to travel that much.

that was hardly anything on the bench there...oh well...


I was wondering what happened to you. Nice update Scott

thanks... yep me been awol...


Nice work up there Scott

thanks ken how things... and that goes to everyone???

[Rane14]

good to see you back at it scott good luck with rugby man

[scott_donald]

good to see you back at it scott good luck with rugby man

thanks... still struggling from monday... hammies... and quads...

[scott_donald]

190309

bit of a run

2km run

Wide grip pullups ss dips
BWx12 ss BWx12
BWx12 ss BWx12
BWx12 ss BWx12
BWx12 ss BWx12

2km run home

really struggled with the dips and down on bodyweight too... not so good at all... dying from monday... trained with rugby team tuesday and got training tonight... first game in dallas on saturday...

[homelifter]

190309

bit of a run

2km run

Wide grip pullups ss dips
BWx12 ss BWx12
BWx12 ss BWx12
BWx12 ss BWx12
BWx12 ss BWx12

2km run home

really struggled with the dips and down on bodyweight too... not so good at all... dying from monday... trained with rugby team tuesday and got training tonight... first game in dallas on saturday...

You'll get your strength back quickly Scott. Good luck with the game.

[blkbelt42]

190309

bit of a run

2km run

Wide grip pullups ss dips
BWx12 ss BWx12
BWx12 ss BWx12
BWx12 ss BWx12
BWx12 ss BWx12

2km run home

really struggled with the dips and down on bodyweight too... not so good at all... dying from monday... trained with rugby team tuesday and got training tonight... first game in dallas on saturday...
Good luck on the game man.

[demike]

Hey Scott, that is awesome being able to travel like that. Good luck on the rugby and you will get your strength back.

[EoR]

190309

bit of a run

2km run

Wide grip pullups ss dips
BWx12 ss BWx12
BWx12 ss BWx12
BWx12 ss BWx12
BWx12 ss BWx12

2km run home

really struggled with the dips and down on bodyweight too... not so good at all... dying from monday... trained with rugby team tuesday and got training tonight... first game in dallas on saturday...

Bodyweight supersets ftw. How much weight did you lose? You should of snacked up at the ski lodge. :D

How's rugby feeling after a long break?

[B Con]

well least you are getting a run in. The weather here has been changing so much I can't even do that :o

[scott_donald]

You'll get your strength back quickly Scott. Good luck with the game.

slowly...


Good luck on the game man.

thanks we won up in dallas... the pitch had no grass... it was 86 at kickoff so i ran out of gas at half time... nice easy game to acclimatised...


Hey Scott, that is awesome being able to travel like that. Good luck on the rugby and you will get your strength back.

thanks... so do i...


Bodyweight supersets ftw. How much weight did you lose? You should of snacked up at the ski lodge. :D

How's rugby feeling after a long break?

rugby is slow going right now... kind of wish i had still trained throughout the skiing but it was so tiring to do anything else...

i am down 10lbs a little fat but mostly just mass...


well least you are getting a run in. The weather here has been changing so much I can't even do that :o

ye first cloudy day today since i got here... supposed to be 80... so will run later...

[scott_donald]

230309

Full body

flat bench
135x10
185x10
225x10
225x10

Wide grip pullups 1 min rest
BWx10
BWx10
BWx10

skullcrushers
135x12
135x12
135x12

High pulls off pins
135x5
135x5
135x5
185x3
205x3
225x3
135x10

ATG OH squats ss side laterals
45x10 ss 25x25
45x10 ss 25x25
45x10 ss 25x25
45x10 ss 25x25

Weighted crunches with 2 sec pause at top ss russian twists
+45x15 ss +45x20
+45x15 ss +45x20
+45x15 ss +45x20

in and out in an hour... hate gyms!!! no benching strength at all... pullups were hard but wanted to do them fast... everything else felt decent... i have no core strength in pause when crunched... need to work there and will...

[MISSINGLINK]

Nice work Scott. I am still out there as far as full body vs. splits and which ones are better.

[scott_donald]

Nice work Scott. I am still out there as far as full body vs. splits and which ones are better.

ye i would say for bodybuilder... split is better as you can focus on the muscle and killing it... sports you have to hing about functionality... i wanted to start with high pulls but couldnt as there was folk using those areas...

[Rane14]

you'll get back to stronger benching soon enough, hows rugby going anyway?

[kingcarlos]

gd full body session dude

[EoR]

230309

Full body

flat bench
135x10
185x10
225x10
225x10

Wide grip pullups 1 min rest
BWx10
BWx10
BWx10

skullcrushers
135x12
135x12
135x12

High pulls off pins
135x5
135x5
135x5
185x3
205x3
225x3
135x10

ATG OH squats ss side laterals
45x10 ss 25x25
45x10 ss 25x25
45x10 ss 25x25
45x10 ss 25x25

Weighted crunches with 2 sec pause at top ss russian twists
+45x15 ss +45x20
+45x15 ss +45x20
+45x15 ss +45x20

in and out in an hour... hate gyms!!! no benching strength at all... pullups were hard but wanted to do them fast... everything else felt decent... i have no core strength in pause when crunched... need to work there and will...

Good to get in a light--by your standards--session within an hour anyway. I am glad I bought a home gym, though a public gym would be fine if I had a training partner.

I actually might try OH squats today, if my shoulder flexibility will let me. You still aiming for a high snatch?

An avi change as well - it doesn't look sleepy. :eek:

[2 D]

Awesome job Scott, gyms can be a pest for sure. Wish I had the ability to make my own home gym, I'd do it athlete oriented for sure! Tires, sledges, pullup bars, bench & cage and kettle bells etc.

Good work though, some big #'s.

Where have you been skiing? I just recently went out to Colorado on a ski trip, had a blast!

[scott_donald]

you'll get back to stronger benching soon enough, hows rugby going anyway?

ye bench is not a key lift right now...


gd full body session dude

thanks...


Good to get in a light--by your standards--session within an hour anyway. I am glad I bought a home gym, though a public gym would be fine if I had a training partner.

I actually might try OH squats today, if my shoulder flexibility will let me. You still aiming for a high snatch?

An avi change as well - it doesn't look sleepy. :eek:

ye best week skiing ever... was chest high powder...


Awesome job Scott, gyms can be a pest for sure. Wish I had the ability to make my own home gym, I'd do it athlete oriented for sure! Tires, sledges, pullup bars, bench & cage and kettle bells etc.

Good work though, some big #'s.

Where have you been skiing? I just recently went out to Colorado on a ski trip, had a blast!

ye just so used to my own stuff... from bars to bench and other bits...

women is the only good thing... and there are some good ones there...

i was in val thorens in france... biggest ski area in the world... where in colorado were you???

http://www.valthorens.com/winter-en/live.55.html

[scott_donald]

250309

bit of a run

2km run

Wide grip pullups ss dips
BWx12 ss BWx12
BWx12 ss BWx12
BWx12 ss BWx12
BWx10 ss BWx10
BWx10 ss BWx10

2km run home

much better session today... helps its cooler... upped the volume... got tornado warning here... 3 inch hail!!!

[Jesin]

Wuddup Scott!

Good to see yer still rockin it! Even if its "light" (only by your standards brah!) How you likin TX? The weight ya dropped, was it good weight to lose with no strength drop? If so awesome bro! I started a new journal with the help from Beast.

[EoR]

250309

bit of a run

2km run

Wide grip pullups ss dips
BWx12 ss BWx12
BWx12 ss BWx12
BWx12 ss BWx12
BWx10 ss BWx10
BWx10 ss BWx10

2km run home

much better session today... helps its cooler... upped the volume... got tornado warning here... 3 inch hail!!!

We're finally getting out of Summer's grip here, cooler weather all the way. Use any tornado winds as resistance training during your runs, though you might want a helmet for the hail. :p

[2 D]

Nice workout there Scott, do you do a higher pace for the shorter distance runs?

I went to Steamboat btw, nice place.

[MISSINGLINK]

250309

bit of a run

2km run

Wide grip pullups ss dips
BWx12 ss BWx12
BWx12 ss BWx12
BWx12 ss BWx12
BWx10 ss BWx10
BWx10 ss BWx10

2km run home

much better session today... helps its cooler... upped the volume... got tornado warning here... 3 inch hail!!!


I am still confused by all this "cardio" I see people doing. I wish I knew what it was. Nice job Scott. :)

[scott_donald]

I am still confused by all this "cardio" I see people doing. I wish I knew what it was. Nice job Scott. :)

haha... its more than 5 reps...


Nice workout there Scott, do you do a higher pace for the shorter distance runs?

I went to Steamboat btw, nice place.

thanks... never been there whats it like???


We're finally getting out of Summer's grip here, cooler weather all the way. Use any tornado winds as resistance training during your runs, though you might want a helmet for the hail. :p

haha there was golf ball size hail... pretty cool...


Wuddup Scott!

Good to see yer still rockin it! Even if its "light" (only by your standards brah!) How you likin TX? The weight ya dropped, was it good weight to lose with no strength drop? If so awesome bro! I started a new journal with the help from Beast.

hry you are alive.. u journalling??/

[scott_donald]

300309

bit of a run

4km run

won the rugby saturday.. fitness is good enough now.... just need to get involved on the ball more now...

[EoR]

300309

bit of a run

4km run

won the rugby saturday.. fitness is good enough now.... just need to get involved on the ball more now...

A nice return to rugby then.

A rugby player won Australia's Rexona Athlete of the year. It's a competition with all of the best/great sports figures where they cover all codes and facets. So they had one of the best AFL players, v8 drivers, Rugby League/Union, Iron Man and so forth. Billy Slater absolutely mauled the competition.

[MISSINGLINK]

Congrats on the rugby.

[Jesin]

hry you are alive.. u journalling??/

lol yes sir in Derek's section...Link is in my sig.

Nice run and good job on the win!

[scott_donald]

A nice return to rugby then.

A rugby player won Australia's Rexona Athlete of the year. It's a competition with all of the best/great sports figures where they cover all codes and facets. So they had one of the best AFL players, v8 drivers, Rugby League/Union, Iron Man and so forth. Billy Slater absolutely mauled the competition.

i would get pwned.. i will get back to what i was like before i did all my stupid injuries last year...


Congrats on the rugby.

thanks link... local derby this weekend...


lol yes sir in Derek's section...Link is in my sig.

Nice run and good job on the win!

thanks and popped by twice now...

[scott_donald]

300309

full body

snatch warmup with atg oh squats after each
45x5
45x5
45x5

clean pull off blocks
135x5
185x5
195x3
225x3
275x3
315x3
225x10

atg front squat ss rdl
135x8 ss 135x5
135x7 ss 185x5
135x6 ss 225x5
135x6 ss 275x5
135x5 ss 295x5

push press ss skullcrushers
135x3 ss 135x12
135x3 ss 135x12
135x3 ss 135x12

shoulder ciruit
one arm db press ss one arm side laterals ss cuban rotaions
40x10 ss 35x10 ss 10x10
40x10 ss 35x10 ss 10x10
40x10 ss 35x10 ss 10x10

core circuit...
med ball throws ss med ball twist slams ss leg balance things
ball x15 ss ball x20 ss 10 per leg
ball x15 ss ball x20 ss 10 per leg
ball x15 ss ball x20 ss 10 per leg

i am so weak!!! good session though... well start tomorrow doing non paid work experience with a performance gym here tomorrow... first day tomorrow and there is two guys to help with who were at the combine...

[BPP]

solid workout brah

[2 D]

What are your #'s in KGs or pounds?

If KGs, then your OH Presses are legit. Nice work Scott.

You thinking doing short distance runs are better for the legs/lifting as opposed to say something like 4-5 mile runs? Curious because as I've gotten bigger, I'm still pretty fit, but can't run distance like I used to be able to without hurting my legs.

[kingcarlos]

gd soldis session ddue. will take a while to get used to ur lbs posts haha

[Ironlife]

Nice workout man, front squats supersetted with rdl now that would be a killer!!