Scott Donald's Training Journal

[scott_donald]

518.08631617 pounds, approximately.

Great job bro!


wrong what formulae u use...

[Bignbuff]

joining this sight kept me consistant...
Definitely bro. Especially keeping a journal as nice as your is. :)

[scott_donald]

:rolleyes:


ye i think he is wrong too...

[scott_donald]

v[]atrix']Somebody's going to hurt today! Very impresive workout Scott...


thanks... but not sore at all today... just tired legs and back...

[scott_donald]

Definitely bro. Especially keeping a journal as nice as your is. :)


ye... now what are u not goin to do when u play soccer...

[Bignbuff]

ye... now what are u not goin to do when u play soccer...
Haha...I've been keepin' busy bro. Like it says in my journal though, my gym is closed until next Monday. :mad:

[scott_donald]

Haha...I've been keepin' busy bro. Like it says in my journal though, my gym is closed until next Monday. :mad:


oh ye just noticed u made the 10000 post barrier well done buddy...

ye that sucks... advantage of training 1 foot away from ur computer...

[Myth Destroyer]

wrong what formulae u use...

1 kilogram = 2.204622622 pounds

Go to google, and type in "kilograms to pounds"

You said 235 kilos, right?


Regardless, that is a ****load of weight. :)

[waitlifter82]

ye i think he is wrong too...

Don't think he's wrong, just REALLY anal:)

[scott_donald]

1 kilogram = 2.204622622 pounds

Go to google, and type in "kilograms to pounds"

You said 235 kilos, right?


Regardless, that is a ****load of weight. :)


ye i just use 2.2 to convert...

[Myth Destroyer]

ye i just use 2.2 to convert...

Yeah, but you cheated yourself out of a pound, lol. :)

[Bignbuff]

oh ye just noticed u made the 10000 post barrier well done buddy...

ye that sucks... advantage of training 1 foot away from ur computer...
Thanks...I'll have to think about a home gym in the future.

[Bignbuff]

Yeah, but you cheated yourself out of a pound, lol. :)
Such a modest fella Scott Donald is. :) :D

[Brego]

Weird., I could have sword I replied to this last workout..

Nice lower day there scott. Good job on the PRs. that is amazing. I think it is safe to say that I will never be able to squat 500+lbs 10 times im my lifetime.

[DB15]

Yeah, but you cheated yourself out of a pound, lol. :)


oh man come on ahahhhaha

[scott_donald]

Yeah, but you cheated yourself out of a pound, lol. :)


oh no...

[scott_donald]

Weird., I could have sword I replied to this last workout..

Nice lower day there scott. Good job on the PRs. that is amazing. I think it is safe to say that I will never be able to squat 500+lbs 10 times im my lifetime.

sure u will... just keep lifting away...

[scott_donald]

0101005

Upper

just got livestrong rubber thing lets see if it works...

Power shrugs
140x10
190x10
190x10
190x10
190x10

db rows
47.5x15(105lbs PR)
47.5x15
47.5x15
47.5x15

Incline bench
110x12
110x12
110x12
110x12

Dips
BW+10x20(=PR)
BW+10x20

Side laterals
12.5x12
12.5x12
12.5x12
12.5x12

EZ Curls
40x10
40x10

power shrugs - Added extra ligther set, felt stiff last week... then work set up 5kg from last week... first set felt like a feather... second set was good... third set mmm loosing skin quick in hands... forth set was nice... fifth set was good... DB rows - up 2.5kg... first set was hard but good... second set was awesome... third set was hard as... forth set just made it on left arm... forearms are dead... Incine bench - first set was real easy... second set was far harder... third set was real hard... forth set finally made 12... up three reps... Dips - First set was real hard... second set wow pump was amazing... Side lats - first set real smooth... second set was good... third set was nice too... forth set was good... EZ curls - first set was hard biceps already gone with rows... second set was hard... wow forearms completely gone...

[DB15]

rubber things?

why the curls?

[scott_donald]

rubber things?

why the curls?


the livestrong bands by armstrong for cancer charities my friend gave me one for christmas...

why curls - as my biceps were feeling small...

[Bignbuff]

Great workout Scott! I have a LiveStrong bracelet as well.

:cool:

[DB15]

they are a terrible fad

there was a thread about this at egrounds

[Bignbuff]

they are a terrible fad

there was a thread about this at egrounds
How are they terrible?

People are supporting a good cause by wearing them.

[Wheelies]

How are they terrible?

People are supporting a good cause by wearing them.

I have one too. But they are kind of becoming too trendy. I took mine off for the first time yesterday. I used to sometimes sport those sweat band things on my arm by Under Armour, but those got too trendy, so no more of those.

[DB15]

How are they terrible?

People are supporting a good cause by wearing them.


clearly that is not the reason

[scott_donald]

Great workout Scott! I have a LiveStrong bracelet as well.

:cool:


i like it... but now got two thing on right arm...

thanks...

[scott_donald]

I have one too. But they are kind of becoming too trendy. I took mine off for the first time yesterday. I used to sometimes sport those sweat band things on my arm by Under Armour, but those got too trendy, so no more of those.


oh god not a sweat band... hated that...

[Gaz[]v[]atrix]

Another good workout Scott...

[scott_donald]

they are a terrible fad

there was a thread about this at egrounds


hey worth it for charity...

[scott_donald]

v[]atrix']Another good workout Scott...


thanks gaz...

[hepennypacker52]

Yeah it's for charity, and I have only the Live Strong ones, I don't buy the Nike one's that say "respect" and stuff like that. The Armstrong ones are for charity.

Well it looks like you were livin' strong for that workout Scott, as well as every other workout you do :D.

You haven't checked out my new journal btw...

[scott_donald]

Yeah it's for charity, and I have only the Live Strong ones, I don't buy the Nike one's that say "respect" and stuff like that. The Armstrong ones are for charity.

Well it looks like you were livin' strong for that workout Scott, as well as every other workout you do :D.

You haven't checked out my new journal btw...


ye i have a friend with all of them... chooses his cololur to wear...

what new journal... will look now...

[MXdawg2]

nice upper there, especially great rows and power shrugs, ur powerful bro....

[Newbtime]

nice upper there, especially great rows and power shrugs, ur powerful bro....

ill be as strong ass scott one day...one day..:( good work man unbeleivable benching

[IronBender800]

Awesome workout as usual man! Great work!

[MC26VA]

Scott,
Amazing work on the uppers power shrugs and dips look awesome. The db rows also look sick, i keep forgetting it's in kilos...that's got to be able to get to the 100db mark. Congrats on the new pr's. like everyone's said you've got some definite strength dude, keep up the great work!

-Mike

[ComoComo3]

Impressive workout Scott.. 105lb PR... whew.. nice job.

[Brego]

insane DB rows... 105x15??? your strength is amazing.. good workout scott.

[scott_donald]

nice upper there, especially great rows and power shrugs, ur powerful bro....


thanks... ye rows getting much better... Power shrugs i am building them back up...

[scott_donald]

ill be as strong ass scott one day...one day..:( good work man unbeleivable benching


hehe sure u will... thanks...

[scott_donald]

Awesome workout as usual man! Great work!


thanking you sir...

[scott_donald]

Scott,
i keep forgetting it's in kilos...that's got to be able to get to the 100db mark. -Mike

what you mean by that but thanks for the rest...

[scott_donald]

Impressive workout Scott.. 105lb PR... whew.. nice job.


thanks... ye finally new pr again...

[scott_donald]

insane DB rows... 105x15??? your strength is amazing.. good workout scott.


i know my db rows are better than bb in relative terms now...

[Wheelies]

i know my db rows are better than bb in relative terms now...

Mine too...ALOT better....

[scott_donald]

Mine too...ALOT better....


yay lets all improve our back...

[Wheelies]

yay lets all improve our back...

My backs fine, my barbell rows just suck....

[scott_donald]

030105

Upper

Speed Flat bench
120x3
130x3
130x3
130x3
130x3


Hang cleans
70x3
70x3
70x3
70x3
70x3

BB rows over bench
100x6
100x6
100x6
100x6

100kg flat bench
24reps

close grip bench
100x12
100x12

Hammer curls
25x12
25x12

Crunches
20
20
20
20
20


speed bench went awesome up 10kg and still as fast... Hang cleans - got worse as sets went by... need more concentration... BB rows - were good up next week... Rep bench - went awesome... one rep short of failure... CG bench - went well up next week... Hammer curls - awesome sets... Abs - boring...

great day since did upper 2 days ago... Oh ye lost original so had to retype to less detail...

[waitlifter82]

Just amazing... especially since you worked upper two days ago

[scott_donald]

My backs fine, my barbell rows just suck....


so back cant be fine then...

[Wheelies]

so back cant be fine then...

:confused: Or maybe Im just not good at barbell rows? I DB row 140's, most people that do that usually have a decent back..

[scott_donald]

:confused: Or maybe Im just not good at barbell rows? I DB row 140's, most people that do that usually have a decent back..

i know that very impressive but there is always room for improvement...

[scott_donald]

Just amazing... especially since you worked upper two days ago


thanks 82.. ye i was surprised how good the speed bench felt since triceps were still tired yesterday...

[MC26VA]

what you mean by that but thanks for the rest...
Sorry meant to say that it's got to be COOL to get to the 100lb db benchmark :)

Awesome job on the upper, i'm amazed at the endurance you have, after doing the speed bench you still have it in you to do 24reps of flat bench and cgbench, nice going. Keep up the great work Scott!

-Mike

[Gaz[]v[]atrix]

Very nice Scott, your workouts are just awesome...

[Brego]

very nice workout... can't wait until I get used to doing higher reps with my new routine...

[John Promise]

030105

Upper

Speed Flat bench
120x3
130x3
130x3
130x3
130x3


Hang cleans
70x3
70x3
70x3
70x3
70x3

BB rows over bench
100x6
100x6
100x6
100x6

100kg flat bench
24reps

close grip bench
100x12
100x12

Hammer curls
25x12
25x12

Crunches
20
20
20
20
20


speed bench went awesome up 10kg and still as fast... Hang cleans - got worse as sets went by... need more concentration... BB rows - were good up next week... Rep bench - went awesome... one rep short of failure... CG bench - went well up next week... Hammer curls - awesome sets... Abs - boring...

great day since did upper 2 days ago... Oh ye lost original so had to retype to less detail...
Good god, I'm hopeless...I'm off to shoot myself now...

[DB15]

why not weighted crunches

they are boring as is

[scott_donald]

Sorry meant to say that it's got to be COOL to get to the 100lb db benchmark :)

Awesome job on the upper, i'm amazed at the endurance you have, after doing the speed bench you still have it in you to do 24reps of flat bench and cgbench, nice going. Keep up the great work Scott!

-Mike


thanks ye the 100kg bench killed me... chest was dead for cgbench... speed bench never took anything out of me really...

[scott_donald]

why not weighted crunches

they are boring as is


well in keeping with my themes... doin abs twice a week... one with higher reps and one with weight...

[Jorday]

Awesome workout, man. I'd love to be able to lift like that someday.

[scott_donald]

Good god, I'm hopeless...I'm off to shoot myself now...


yep john... i will send mikey round to do his job...

[scott_donald]

very nice workout... can't wait until I get used to doing higher reps with my new routine...

hehe ye i am trying to use every rep range...

[scott_donald]

Awesome workout, man. I'd love to be able to lift like that someday.


oo thanks... welcome to the forum never seen u before...

[scott_donald]

v[]atrix']Very nice Scott, your workouts are just awesome...

thanks... so glad today went well thought i would have been too tired...

[.aeterna]

lol scott you're a beast as usual

[scott_donald]

lol scott you're a beast as usual

not quite but thanks...

[warped]

Just to be different then everyone else.

That sucked Scott! You can do much better then that, up the weight, increase the reps, add more sets, etc, etc..... :D

[hepennypacker52]

Very nice workout. 24 reps with 220lbs, crazy.

[scott_donald]

Just to be different then everyone else.

That sucked Scott! You can do much better then that, up the weight, increase the reps, add more sets, etc, etc..... :D


thanks...

[scott_donald]

Very nice workout. 24 reps with 220lbs, crazy.


ye i was surprised after doin what i did... but it will get better...

[Jorday]

welcome to the forum never seen u before...

thanks. I'm new and learned a lot from reading peoples journals and the sticky threads on this board, so I decided to join and start my own journal.

Again, nice lifting, man.

[scott_donald]

050105

Lower

Squats
100x20
120x20
140x20
160x20(352lbs =PR)
170x20(374lbs PR)

Rack pulls
140x8(=PR)
180x8(396lbs PR)
180x8
180x8
180x8


Squats - first set was easy... second set was good... third set was good... forth set was easy as... fifth set awesome 10kg pr and felt easy... Rack pulls - first set was nice and easy... UP 40kg and a new 40kg pr... second set was nice and smooth... third set was nice... forth set i getting harder... fifth set was getting tried and the dam 10kg plate fell off the end on last rep... note to self to use the locks...

[waitlifter82]

****, why did I have to see this before my leg workout:(

That's just unbelievable!!!

[IronBender800]

Thats some crazy squatting dude!!

[hepennypacker52]

050105

Lower

Squats

170x20(374lbs PR)

Rack pulls

180x8(396lbs PR)



:eek:

[warped]

050105

Lower

Squats
100x20
120x20
140x20
160x20(352lbs =PR)
170x20(374lbs PR)

Rack pulls
140x8(=PR)
180x8(396lbs PR)
180x8
180x8
180x8


Squats - first set was easy... second set was good... third set was good... forth set was easy as... fifth set awesome 10kg pr and felt easy... Rack pulls - first set was nice and easy... UP 40kg and a new 40kg pr... second set was nice and smooth... third set was nice... forth set i getting harder... fifth set was getting tried and the dam 10kg plate fell off the end on last rep... note to self to use the locks...

Back to back PR's on squats! Good going Scott!

[Gaz[]v[]atrix]

You Da Man!

[Brego]

374x20.... hahahah..

scott you never cease to amaze me...You leg strength is so massive I just have to laugh.

[Wheelies]

050105

Lower

Squats
100x20
120x20
140x20
160x20(352lbs =PR)
170x20(374lbs PR)

Rack pulls
140x8(=PR)
180x8(396lbs PR)
180x8
180x8
180x8


Squats - first set was easy... second set was good... third set was good... forth set was easy as... fifth set awesome 10kg pr and felt easy... Rack pulls - first set was nice and easy... UP 40kg and a new 40kg pr... second set was nice and smooth... third set was nice... forth set i getting harder... fifth set was getting tried and the dam 10kg plate fell off the end on last rep... note to self to use the locks...

:eek: :(

Now I really feel like shat about missing legs today. :(

[gwlad06]

You move some serious weight around, Scott, I'm impressed. A fellow rugger too...

[scott_donald]

****, why did I have to see this before my leg workout:(

That's just unbelievable!!!


hehe thanks...

[scott_donald]

Thats some crazy squatting dude!!


thanks it was fun...

[scott_donald]

:eek:


eek.... funny how that appears on my gmail...

[scott_donald]

Back to back PR's on squats! Good going Scott!


ye think this is working well doin one week higher reps then the other lower reps... enjoying it too...

[scott_donald]

v[]atrix']You Da Man!


you sound american there... thanks tho...

[scott_donald]

374x20.... hahahah..

scott you never cease to amaze me...You leg strength is so massive I just have to laugh.


thanks brego... ye legs not big but they can move some weight... scrumaging that nigth was fun but at no 8... dont need to do too much pushing...

[scott_donald]

:eek: :(

Now I really feel like shat about missing legs today. :(


imagine not doin legs first thing in the morning... i could not lift anything then never mind try and squat...

[scott_donald]

You move some serious weight around, Scott, I'm impressed. A fellow rugger too...


yay another rugby player... what u o rugby wise...

thanks tho...

[Gaz[]v[]atrix]

you sound american there... thanks tho...

It's all the time I spend browsing this forum :D

[gwlad06]

yay another rugby player... what u o rugby wise...

thanks tho...


Center right now but played everything else from 9-15 and hooker.

[Bignbuff]

Do you still play rugby Scott?

[MC26VA]

Scott,
On the squats...374 for 20...hmmm i'm only 220 lbs away from that. Rack pulls, same deal, amazing.

-Mike

[scott_donald]

Do you still play rugby Scott?


ye just got back from training an hour ago... sucked tonight... no game for the team i play for so got farmed out to another local team and their training sucked adn have to play for them on saturday...

[scott_donald]

Scott,
On the squats...374 for 20...hmmm i'm only 220 lbs away from that. Rack pulls, same deal, amazing.

-Mike


so you are getting close then...

[Younglifter14]

damn scotty, nice job on squats and rack pulls holy crap :(, howd you feel at the end of the 20 reppers?

[scott_donald]

damn scotty, nice job on squats and rack pulls holy crap :(, howd you feel at the end of the 20 reppers?


actually really good think 180 will be mine the next time i do high reps... rack pulls killed me...

[Not So Big]

scott donalds comic book serious hits stands tommorow!

[scott_donald]

scott donalds comic book serious hits stands tommorow!


oooo that not me... but welcome back...

[Myth Destroyer]

Scott, do you plan on doing regular deads anytime soon? Or, do you plan on trying sumo deads? With your leg strength, it'd be interesting to see what you could pull sumo style. :)

[scott_donald]

Scott, do you plan on doing regular deads anytime soon? Or, do you plan on trying sumo deads? With your leg strength, it'd be interesting to see what you could pull sumo style. :)


wait till i stop gaining i guess... then will see...

[waitlifter82]

Scott, do you plan on doing regular deads anytime soon? Or, do you plan on trying sumo deads? With your leg strength, it'd be interesting to see what you could pull sumo style. :)

:confused: Why would leg strength help more doing sumo style.... seems to me, a stronger hip/core would be more effective?

[Jorday]

Nice job...those squats are crazy

[scott_donald]

:confused: Why would leg strength help more doing sumo style.... seems to me, a stronger hip/core would be more effective?


think of the leg position... same as doin a squat... hips sqtrngth and core important on squat...

[scott_donald]

Nice job...those squats are crazy


thanks... funny when i repped u u jusmped up to 6 rep power..

[IronBender800]

thanks... funny when i repped u u jusmped up to 6 rep power..

Haha same thing happened to me.

[scott_donald]

070105

Upper

Got real sore head so kept last weeks weights... except side laterals...

Power shrugs
140x10
190x10
190x10
190x10
190x10

db rows
47.5x15(105lbs =PR)
47.5x15
47.5x15
47.5x15

Incline bench
110x12
110x12
110x12
110x12

Dips
BW+10x20(=PR)
BW+10x20

Side laterals
15x12
15x12
15x12
15x12

EZ Curls
40x10
40x10

power shrugs - first set was ok... head ringing... second set was poor with head so sore... thinnk next three goin to kill me... third set was good while lifting... but wow head sore now while typing... painkillers work!!! forth set was poor... fifth set was ok... DB rows - first set was good... second set was good enough...third set dam skin just came off all over my right hand... forth set was average... Incline bench - first set was very easy... second set was good... third set was ok... forth set was hard... Dips - first set was nice... second set was easy... Side lats - first set real rusty... second set alright... third set was alright... forth was poor... EZ curls - first set was ok... second was average...

COmpletely lost interest att he end there... head real sore... food... jacuzi then bed for me...

[waitlifter82]

so you're human after all;)

still decent workout (ha, decent :rolleyes: )

you have a jacuzi?? ... bastard (<-envy)

[Gaz[]v[]atrix]

I like the way your heads sore and you still lift this heavy, Damn I need to start training harder... Jacuzi, very nice!

[MXdawg2]

v[]atrix']I like the way your heads sore and you still lift this heavy, Damn I need to start training harder... Jacuzi, very nice!
Yeah and he still set 2 PR's.

[scott_donald]

Yeah and he still set 2 PR's.


just copied last weeks workout and pasted it with new comments...

[scott_donald]

so you're human after all;)

still decent workout (ha, decent :rolleyes: )

you have a jacuzi?? ... bastard (<-envy)


yep adn got blurry eyes...

[scott_donald]

v[]atrix']I like the way your heads sore and you still lift this heavy, Damn I need to start training harder... Jacuzi, very nice!


sitting here now waiting for dinner to cook sont think it was a good idea as eyes all blurry... ye the jacuzi is so good...

[hepennypacker52]

Nice workout Scott. I wish I had a jacuzi.

[Bignbuff]

Good workout despite the sore head Scott.

[mivi320]

Good lookin workout there, Keep it up bro!

[Brego]

A grand workout Mr. Donald!

[MC26VA]

so you are getting close then...
LOL...yeah i'm getting close i should be at your level in another year or so (wishfull thinking). Amazing work once more on upppers...do you listen to music when you lift? How do you keep the strength and nrg going throughout the routine?

-MIke

[scott_donald]

LOL...yeah i'm getting close i should be at your level in another year or so (wishfull thinking). Amazing work once more on upppers...do you listen to music when you lift? How do you keep the strength and nrg going throughout the routine?

-MIke


na just have my tv on and whatever i am watching at the time... as a european cup live rugby game last night...

Dunno just do drink loads of water and have the odd sweet...

[scott_donald]

Nice workout Scott. I wish I had a jacuzi.


thanks ye it was nice and relaxing... got 14 hours sleep after too...

[scott_donald]

Good workout despite the sore head Scott.


yep i was happy lookng back but not during it...

[scott_donald]

Good lookin workout there, Keep it up bro!


ye it was ok... wanted to keep improving tho...

[scott_donald]

A grand workout Mr. Donald!


ok irish man...

[Frantic]

Solid Workouts Scott! U never stop to amaze me.
What is your current routine like? It seems like you have no set routine you just do what you feel like for the day. Am I correct?

If you do have a routine that you follow please post it so I can get some inspiration for tweaking my own split:)

Keep it up
Frantic

[scott_donald]

Solid Workouts Scott! U never stop to amaze me.
What is your current routine like? It seems like you have no set routine you just do what you feel like for the day. Am I correct?

If you do have a routine that you follow please post it so I can get some inspiration for tweaking my own split:)

Keep it up
Frantic

well for a month i was just doin what i fancied with push pull legs...

now onto something with what i feel i want to do... its a modyfied westisde type program...



Upper ME

Speed Flat bench
120x3
130x3
130x3
130x3
130x3

Hang cleans
70x3
70x3
70x3
70x3
70x3

BB rows over bench
100x6
100x6
100x6
100x6

100kg flat bench
24reps

close grip bench
100x12
100x12

Hammer curls
25x12
25x12

Crunches
20
20
20
20
20



Lower

Squats
100x20
120x20
140x20
160x20(352lbs =PR)
170x20(374lbs PR)

Rack pulls
140x8(=PR)
180x8(396lbs PR)
180x8
180x8
180x8


Upper rep day

Power shrugs
140x10
190x10
190x10
190x10
190x10

db rows
47.5x15(105lbs =PR)
47.5x15
47.5x15
47.5x15

Incline bench
110x12
110x12
110x12
110x12

Dips
BW+10x20(=PR)
BW+10x20

Side laterals
15x12
15x12
15x12
15x12

EZ Curls
40x10
40x10


The first day is rotated weekly between ME and DE and the lower day is rotated with lower reps and higher reps...

[goth666]

Lower

Squats
100x20
120x20
140x20
160x20(352lbs =PR)
170x20(374lbs PR)

holy lactic acid buildup :batman: .

[scott_donald]

holy lactic acid buildup :batman: .


na was not too bad actually... just the odd bit of shaking in the last set...

[ComoComo3]

Real nice workout man. Keep it up..

[hepennypacker52]

Very nice Scott. Question though, why do you do speed bench on ME day?

[scott_donald]

Very nice Scott. Question though, why do you do speed bench on ME day?


that as just what i did this weeks saved me typing it out...


i vary ME and DE weekly right now... so was a typo really...

[scott_donald]

Real nice workout man. Keep it up..


thanks...will try...

[hepennypacker52]

that as just what i did this weeks saved me typing it out...


That's what I thought. I was like "no, he isn't human" doing all of that after he just did it two days ago.

[Raider926]

Awesome lifts man, I see your journals like 5 zillion pages long, how much do you weigh?

[MC26VA]

Scott i wish we had rugby on here at some sort of a regular schedule...fox sports decides to put them on when it's convenient for them (seldom). I do catch aussie rules though on mondays, during the season so that's cool. But i do like following the the union, when i can. With the new schedule of lifting, have you tried pullovers at all? I've put this into my workout and it's one of the toughest exercises i have so far. Either way looks like it's going to be a tough new plan you're gunning for, good luck bro.

-Mike

[IronBender800]

Awesome workout scott!!

Pullovers arent that tough mike lol.

[scott_donald]

Awesome lifts man, I see your journals like 5 zillion pages long, how much do you weigh?

ye almost at the 100 page mark..

me weighting about 214-215 right now...

[scott_donald]

Awesome workout scott!!

Pullovers arent that tough mike lol.


i have not lifted since friday... lifting this avo tho... hmmm...

[scott_donald]

Scott i wish we had rugby on here at some sort of a regular schedule...fox sports decides to put them on when it's convenient for them (seldom). I do catch aussie rules though on mondays, during the season so that's cool. But i do like following the the union, when i can. With the new schedule of lifting, have you tried pullovers at all? I've put this into my workout and it's one of the toughest exercises i have so far. Either way looks like it's going to be a tough new plan you're gunning for, good luck bro.

-Mike


not a fan of pullovers... there are better excercises for both chest and back than pullovers so would rather do them...

[scott_donald]

100105

Upper

Flat bench
120x3
140x3
150x3
160x3
170x3(374lbs)

Hang cleans
70x3
70x3
70x3
70x3
70x3

BB rows over bench
110x6(242lbs =PR)
110x6
110x6
110x6

100kg flat bench
28reps (PR)

close grip bench
110x12
120x12(264lbs PR)

Hammer curls
30x12(66lbs PR)
30x12

Crunches
20
20
20
20
20

flat bench - first set was nice and easy... second set was nice... third set felt real good... forth set was nicve bar 3rd rep too a grunt to get it from the bottom... fifth set was slowert han i like so stopping there... Hang cleans - first set was good... second set was rapid... third set was good... forth set pulling was all out of sink... fifth set was all good again... BB rows - first set was nice... second set was good and smooth... wow so much harder over bench... third set was nice too... forth set wow my face was some colour of red... Rep bench - hell ye they flew out... CLose grip bench - first set was good up 10kg from last week... second set up another 10kg... and was awesome... Hammer curls - first set up 5kg from last week... real good first set... second set was nice... Abs - boring but all the water in my stomach was making a cool noise...

[Wheelies]

Nice numbers there. See ya finally decided to use some real wait on curls. :D

[Gaz[]v[]atrix]

Great PR's there Scott...

[Bignbuff]

Good workout Scott!

Any reason for the high rep bench set in the middle of your routine? Just changing things up?

[Brego]

Lots of PRs. You are the man

[hepennypacker52]

Any PR at your strength level is amazing. Keep it up.

[DarkFalcon]

100105

Upper

Flat bench
120x3
140x3
150x3
160x3
170x3(374lbs)

Hang cleans
70x3
70x3
70x3
70x3
70x3

BB rows over bench
110x6(242lbs =PR)
110x6
110x6
110x6

100kg flat bench
28reps (PR)

close grip bench
110x12
120x12(264lbs PR)

Hammer curls
30x12(66lbs PR)
30x12

Crunches
20
20
20
20
20

flat bench - first set was nice and easy... second set was nice... third set felt real good... forth set was nicve bar 3rd rep too a grunt to get it from the bottom... fifth set was slowert han i like so stopping there... Hang cleans - first set was good... second set was rapid... third set was good... forth set pulling was all out of sink... fifth set was all good again... BB rows - first set was nice... second set was good and smooth... wow so much harder over bench... third set was nice too... forth set wow my face was some colour of red... Rep bench - hell ye they flew out... CLose grip bench - first set was good up 10kg from last week... second set up another 10kg... and was awesome... Hammer curls - first set up 5kg from last week... real good first set... second set was nice... Abs - boring but all the water in my stomach was making a cool noise...

Damn Scotty you should do the Caber toss..
http://www.travelok.com/graphics/features/marFest/Caber_Toss.jpg

[warped]

WTF!? No PR on hang cleans!!?!?! Get your ass back in there and don't come back out until you get PR on them all.......slacker! :D

[ovidiu]

great wo scott. i was just wondering, how long did the wo take? cause i don't usually train over 1h myself

[Porky]

scott what u totalling these days ma boy?

[Frantic]

Awesome upperbody workout! 170 kg on flat bench! That's insane. My PR is 72.5 kg for 4 reps:) You bench 100 kgs more than me:)

You're a tru inspiration.

Keep it up
/Frantic

[scott_donald]

Nice numbers there. See ya finally decided to use some real wait on curls. :D


ye well easing myself back into them... wrist stlll hurts with ez and bb curls...

[scott_donald]

v[]atrix']Great PR's there Scott...


thanks gaz...

[scott_donald]

Good workout Scott!

Any reason for the high rep bench set in the middle of your routine? Just changing things up?


thanks...

dunno just felt like it and it fitted in nicely...

[scott_donald]

Lots of PRs. You are the man


yep keeping up with all ur blue...

[scott_donald]

Any PR at your strength level is amazing. Keep it up.


hehe ye they are all good however little or much u lift...

[scott_donald]

Damn Scotty you should do the Caber toss..
http://www.travelok.com/graphics/features/marFest/Caber_Toss.jpg


i would look sexy doin that wouldnt i joel...

[scott_donald]

Awesome upperbody workout! 170 kg on flat bench! That's insane. My PR is 72.5 kg for 4 reps:) You bench 100 kgs more than me:)

You're a tru inspiration.

Keep it up
/Frantic

hehe... thats not that much... you will get there soon...

[scott_donald]

WTF!? No PR on hang cleans!!?!?! Get your ass back in there and don't come back out until you get PR on them all.......slacker! :D


oops... i just use them for speed nothing heavy...

[scott_donald]

great wo scott. i was just wondering, how long did the wo take? cause i don't usually train over 1h myself


under an hour...

[scott_donald]

scott what u totalling these days ma boy?


no idea...

rack pull 240x3
squat 235x10
bench 175x3...

[IronBender800]

Awesome workout dude!!

Your total is up there. What do you think your 3rm or 1rm would be on squats?

[Raider926]

awesome workouts, nice rack pulls

[Seul]

nice lifts...

heavy...

[scott_donald]

Awesome workout dude!!

Your total is up there. What do you think your 3rm or 1rm would be on squats?

thanks...

no idea... depends how much my back could take...

[scott_donald]

awesome workouts, nice rack pulls


thanks... that was not a workout tho got rack pulls today...

[scott_donald]

nice lifts...

heavy...


hey thanks but the dots are copyright...

[EliteBSU]

well you may be stronger in bench than me
and you may even squat more then me
but i still have.......... tattoos and you dont

yeah, thats about all i have

nice work buddy

Elite

[Raider926]

thanks... that was not a workout tho got rack pulls today...

yeah I know it was a total, Kick those pulls butt today though buddy...

[Wheelies]

no idea...

rack pull 240x3
squat 235x10
bench 175x3...

Rack pull = 605 1rm

Squat= 811 1rm

Bench= 416 1rm


:eek:

[Myth Destroyer]

Rack pull = 605 1rm

Squat= 811 1rm

Bench= 416 1rm


:eek:

Eh, no, lol.

Great workout Scott!

[scott_donald]

well you may be stronger in bench than me
and you may even squat more then me
but i still have.......... tattoos and you dont

yeah, thats about all i have

nice work buddy

Elite


only buddy if u let me keep my house...

[scott_donald]

yeah I know it was a total, Kick those pulls butt today though buddy...


mmm... never did anything legs wee dead after rugby training last night....

fitness.. hit alot of bags and then alot of scrums...

[scott_donald]

Rack pull = 605 1rm

Squat= 811 1rm

Bench= 416 1rm


:eek:


mmm that would be good but doubt it very much...

[Wheelies]

mmm that would be good but doubt it very much...


Try, or I will beat you up.

[scott_donald]

Eh, no, lol.

Great workout Scott!


hehe... thanks...oooo 22000 posts yay...

[scott_donald]

Try, or I will beat you up.


well witht eh plates i have i can only fit 240kg on a bar... so cant even try...

you can buy me some more 20g plates...

[hepennypacker52]

you can buy me some more 20g plates...


What's a 20g plate run these days, $0.75?

[MC26VA]

100105

Upper

Flat bench
120x3
140x3
150x3
160x3
170x3(374lbs)

Hang cleans
70x3
70x3
70x3
70x3
70x3

BB rows over bench
110x6(242lbs =PR)
110x6
110x6
110x6

100kg flat bench
28reps (PR)

close grip bench
110x12
120x12(264lbs PR)

Hammer curls
30x12(66lbs PR)
30x12

Crunches
20
20
20
20
20

flat bench - first set was nice and easy... second set was nice... third set felt real good... forth set was nicve bar 3rd rep too a grunt to get it from the bottom... fifth set was slowert han i like so stopping there... Hang cleans - first set was good... second set was rapid... third set was good... forth set pulling was all out of sink... fifth set was all good again... BB rows - first set was nice... second set was good and smooth... wow so much harder over bench... third set was nice too... forth set wow my face was some colour of red... Rep bench - hell ye they flew out... CLose grip bench - first set was good up 10kg from last week... second set up another 10kg... and was awesome... Hammer curls - first set up 5kg from last week... real good first set... second set was nice... Abs - boring but all the water in my stomach was making a cool noise...

Damn nice going on the workout Scott, awesome going on the pr's the bent rows look damn sweet at 242lbs...did you have straps for any of it? Your flat bench looks sick as well, damn nice going on the fact taht you came back to them is amazing. Hang cleans also looking damn nice...LOL @ the ab-water-noise...alot of sloshing? Keep up the great work bud!

-Mike

[scott_donald]

What's a 20g plate run these days, $0.75?


oops...

[scott_donald]

Damn nice going on the workout Scott, awesome going on the pr's the bent rows look damn sweet at 242lbs...did you have straps for any of it? Your flat bench looks sick as well, damn nice going on the fact taht you came back to them is amazing. Hang cleans also looking damn nice...LOL @ the ab-water-noise...alot of sloshing? Keep up the great work bud!

-Mike


thanks mike...

[Bignbuff]

ARE YOU ALIVE?

:D

[waitlifter82]

ARE YOU ALIVE?

:D

Bump, wheres you at?

[Wheelies]

Bump, wheres you at?

"Boost Mobile!"

[Bignbuff]

"Boost Mobile!"
Kickass song right there!

"The whole city behind us." :cool:

It's not like Scott not to update his journal, taking some time off broski?

[scott_donald]

260105

Push

ah back from concussion and couldnt be assed to liftness...

Speed bench
120x3
120x3
120x3
120x3
120x3

flat bench
120x8
120x8
120x8
120x8
120x8

Dips
BWx20
BWx20

Side laterals
12.5x12
12.5x12
12.5x12
12.5x12

Crunches
20
20
20
20
20


Speed bench - first set was rusty... second set was far better... third set was nice... forth set was nice... fifth set was nice... Flat bench - First set was nice... second set was good... third set was good... forth set was good... fifth set was good... DIps - first set was nice... second set was good too... Side lats - first set was alright... second set was real good... third set was smooth... fourth set was easy... Abs - boring...

[Brego]

scott!!! I wondered where you had been! Concussion huh? that sucks.. numbers still looking good though. Welcome back.

[hepennypacker52]

Good to see you back!

[waitlifter82]

Good to see you back!


^^ nice workout to come back to

[Frantic]

aahhh the lost son.
Glad to see ypu back too, nice push workout!

[warped]

Glad to see you back. Hmm, concussion... Rugby? You need a helmet. :D

[DB15]

Glad to see you back. Hmm, concussion... Rugby? You need a helmet. :D


yea how did you do that>

[Bignbuff]

Nice to see you lifting again Scotty!

[IronBender800]

Nice workout man! Why did you do speed with the same weight you used for your work sets??

Good to see you back dude!

[John Promise]

Great return.
How much strength/size did you end up losing?

[AYung]

Nice comeback workout!:)

[Stormbringer]

Okay, I've finally read the whole journal... Geez, I'm a geek ;-)
There's something I want to ask you Scotty:
1) When you do bentover bb rows, do you do them parralel to the ground, or at an angle?
2) What are the top 3 things that made you so strong? 400g of protein daily, maybe?

BTW Where's AMG? He was here before when I was just reading this forum (I wasn't registered back then...)

[Brego]

Okay, I've finally read the whole journal... Geez, I'm a geek ;-)
There's something I want to ask you Scotty:
1) When you do bentover bb rows, do you do them parralel to the ground, or at an angle?
2) What are the top 3 things that made you so strong? 400g of protein daily, maybe?

BTW Where's AMG? He was here before when I was just reading this forum (I wasn't registered back then...)


I am interested in question #1 as well. I used to do them parallel to the floor, and it didn't feel natural. I am now standing a bit more upright, and they seem much more natural.

[scott_donald]

scott!!! I wondered where you had been! Concussion huh? that sucks.. numbers still looking good though. Welcome back.


was here just not looking at anytihng bar the just shoot me thread... ye concussion for a few days but more could not be bothered lifting...

[scott_donald]

Good to see you back!


thanks little pecker...

[scott_donald]

^^ nice workout to come back to


thanks ye it was ok... just did what i felt like doin...

[scott_donald]

aahhh the lost son.
Glad to see ypu back too, nice push workout!


thanks...

[scott_donald]

Glad to see you back. Hmm, concussion... Rugby? You need a helmet. :D


ye it happens i am affraid...

[scott_donald]

yea how did you do that>


just ran into a ruck and dunted my head...

[scott_donald]

Nice to see you lifting again Scotty!


thanks bnb... never lifted monday due to migraine... so ye started on the wed...

[scott_donald]

Nice workout man! Why did you do speed with the same weight you used for your work sets??

Good to see you back dude!


just did normal weight for speed and kept it for the reps...

thanks...

[scott_donald]

Great return.
How much strength/size did you end up losing?


hope fully none... have no idea....

[scott_donald]

Nice comeback workout!:)


thanks yung...

[MC26VA]

Scott,
Good to see you back ,sorry about your concussion...hope you're feeling better. Solid workout overall, good going on the speed benching, and had enough to follow with the flat, that's sick. The laterals also look damn nice as do the dips and crunches...great job overall, keep it up.

-MIke

[scott_donald]

Okay, I've finally read the whole journal... Geez, I'm a geek ;-)
There's something I want to ask you Scotty:
1) When you do bentover bb rows, do you do them parralel to the ground, or at an angle?
2) What are the top 3 things that made you so strong? 400g of protein daily, maybe?

BTW Where's AMG? He was here before when I was just reading this forum (I wasn't registered back then...)


just naturally... about 30degrees...

no idea... sorry no secret i guess...

he still at fi... made his 2000 total and doin well...

[scott_donald]

I am interested in question #1 as well. I used to do them parallel to the floor, and it didn't feel natural. I am now standing a bit more upright, and they seem much more natural.


i have been doin it over a bench at 30 degrees lately... like that the best...

[scott_donald]

Scott,
Good to see you back ,sorry about your concussion...hope you're feeling better. Solid workout overall, good going on the speed benching, and had enough to follow with the flat, that's sick. The laterals also look damn nice as do the dips and crunches...great job overall, keep it up.

-MIke


thanks mike... ye was a good workout but bit sore in the chest today...

[waitlifter82]

i have been doin it over a bench at 30 degrees lately... like that the best...

30 degrees from the floor or 30 degrees from your upright position? Ie. 30 degrees from a vertical line or 30 degrees from a horizontal line?

[scott_donald]

30 degrees from the floor or 30 degrees from your upright position? Ie. 30 degrees from a vertical line or 30 degrees from a horizontal line?


horizontal...

[SteR-]

how's yer head feeling scott? I thought you had died or somethin lol :(

[BRADP2]

just ran into a ruck and dunted my head...

always wear you scrum cap scott? Im out for rest of season with a neck injury too. Cant lift for three weeks, sucks

[Bignbuff]

This thread is almost on it's 100th page.

:cool:

[scott_donald]

how's yer head feeling scott? I thought you had died or somethin lol :(


na just couldnt be bothered lifting and banging my head...

[scott_donald]

always wear you scrum cap scott? Im out for rest of season with a neck injury too. Cant lift for three weeks, sucks


not good how u do that,,,

did u get banned and why...

ye i was wearing my scrum cap...

[scott_donald]

This thread is almost on it's 100th page.

:cool:


wonder if this post will get it there...

[waitlifter82]

wonder if this post will get it there...

oh, oh....I want to be the one that does it:)

edit: damn:(

[Jesin]

Maybe this one? :D

[John Promise]

Ah, the shameless whoring...

[John Promise]

LOL...stole it right out from under everyone :D

[Jesin]

boooooooooooooooooo :mad: lol

[John Promise]

At least we're all celebrating page 100 together...unless Scotty doesn't get here soon, he may miss the celebration in his own journal :(

[Seul]

it's such an honor to be on scotty's 100th page ;)

hope you have another 100 coming

[Not So Big]

100th page, its only page 60 in this journal.. inless all of you have it set so you have like barley any posts in a page. Mine is 50 posts a page I think. Maybe 30.

scott donald kno where it be at

[IronBender800]

Super duper long journal.................heres another reply:D

Look forward to more nice workouts dude!

[Bignbuff]

100 pages! Whoot Whoot!

Reps for Scott Donald for keeping a fantastic journal. :)

[Wheelies]

Lil Scotty's all growd up.... ;)

[hepennypacker52]

A century long...almost...

[scott_donald]

280105

Pull

chins
BWx10
BWx10
BWx10
BWx10
BWx10

shrugs
120x12
120x12
120x12
120x12 - 100x12 - 60x20 (without rest bar pull plates off...

ez curls
40x12
40x12
40x12

Chins - i hate them so much but cant be bothered setting up a bar fro bb rows... first set was good.. second was easy... third was smooth... forth set was awesome... fifth set was nice but hard... SHrugs - first set was smooth... second set was ok... third set was good... forth set - wow these advanced techniques are amazing... hehe... EZ curls - first set was good... second was nice... third set was good...

[Brego]

ver ynice pull workout there scott. Keep it up man!

[Gaz[]v[]atrix]

Good workout there Scott...

[John Promise]

How hard would it have been to set the bar up for rows if you wre going to set it up for shrugs anyway?

[BRADP2]

not good how u do that,,,

did u get banned and why...

ye i was wearing my scrum cap...


Just got blindsided and severely strained my "long word" muscle. It actually didnt ven hurt til the next morning. Yea, I got banned, felt like being a prick one day to an admin, who I dont feel deserves to be one.

[supadave]

Awesome workouts, scott. Your numbers just seem to always go up.

How do you do your bench supported rows?

[Frantic]

Good pull workout bro.
Simple and effective at the same time.

Keep it up

[Jesin]

Your a beast bro!...strong as ****

[MC26VA]

Scott,
Awesome chins...and the fact that you had it in you to go on to shrugs with decent numbers is quite amazing. The ez curls look awesome as well...when curling with a bb do you go all the way down (stretching the muscle) or only partly (keeping the muscle tense)? Great job on the workout, keep it up.

-Mike

[hepennypacker52]

Very nice chins...good endurance.

[Stormbringer]

"only" 5 sets? u r gettin' old... :)

[scott_donald]

ver ynice pull workout there scott. Keep it up man!


thanks brego...

[scott_donald]

v[]atrix']Good workout there Scott...


thanks gaz...

[scott_donald]

How hard would it have been to set the bar up for rows if you wre going to set it up for shrugs anyway?


use a completely different bar... 10kg bar... the big bar already had 120 on from the speed benching two days before...

[scott_donald]

Just got blindsided and severely strained my "long word" muscle. It actually didnt ven hurt til the next morning. Yea, I got banned, felt like being a prick one day to an admin, who I dont feel deserves to be one.


ye get like that but not bad all the time...

numpty dont get banned... hope it was gimp... he is the only nobber moderator...

[scott_donald]

Awesome workouts, scott. Your numbers just seem to always go up.

How do you do your bench supported rows?

na was bfore the break back in now... bad time to loose interest...

set the incline at 30 degrees then lie face down and row...

[scott_donald]

Good pull workout bro.
Simple and effective at the same time.

Keep it up


best way to do it...

[scott_donald]

Your a beast bro!...strong as ****

no...

but thanks...

[scott_donald]

Very nice chins...good endurance.

ye hate tehm tho was surprised how easy they were...

[scott_donald]

"only" 5 sets? u r gettin' old... :)


yep and lazy too...