Scott Donald's Training Journal

[Heisman]

Good workout. Nice deads.

Why don't you try different ab exercises to spice things up a bit (you said you find them boring).

[scott_donald]

Originally posted by Heisman
Good workout. Nice deads.

Why don't you try different ab exercises to spice things up a bit (you said you find them boring).

all ab work to me is boring... i do change from the flat bench to my ball thats about it...

[scott_donald]

Note for 070304

woke up with the sorest neck today... muscle solid on the back... heres a tip for everyone... dont forget to stretch your neck before you play rugby...

[scott_donald]

Weekly review

Upper heavy - went good... incline is getting so good and made a good barrier of 300lbs for incline and cg bench...

Lower heavy - deads are getting better only 30kg till i get the squat weight back up...

Upper Light - good workout what a difference adding the extra set of side laterals made... fel them till today... keepiing the extra set in... Rest was good tho...

Lower Light - good day deads adn sldl were good.... rest was good jump squats went well time to heavily increase the weight for them...

[Heisman]

Stretching always helps, and can never hurt unless you kill yourself with it.

Good week. The 300 pound barrier must have been great to reach. You'll be squating your normal weight soon enough. The deads are getting better, which means the power cleans will be getting better as well.

[fmusclekg]

I saw that you did squats 200*2.2=440x6, is that right, if so, thats unreal, for someone that's in the lower 200lb range. Good Job!

[scott_donald]

Originally posted by fmusclekg
I saw that you did squats 200*2.2=440x6, is that right, if so, thats unreal, for someone that's in the lower 200lb range. Good Job!

ye thats right.. i used to do 240 but with so many injuries i am building it up again...

i dont have big legs at all but strong ones...

[weightshead]

awesome lifts as always...

keep em coming!

[scott_donald]

Originally posted by weightshead
awesome lifts as always...

keep em coming!

thanks...

[scott_donald]

Routine change

i have decided on a routine change on mondays i will change the hang clean and press to a regular shoulder press...

[Jocableguy]

Why the change, and will the presses be seated or standing?

[Heisman]

Originally posted by scott_donald
Routine change

i have decided on a routine change on mondays i will change the hang clean and press to a regular shoulder press...

OMG. Black is white. Up is down. The world is completely turned around.

It's probably for the better. Now you'll be able to just focus on pushing the bar up.

I assume you're doing them standing?

[scott_donald]

Originally posted by Heisman
OMG. Black is white. Up is down. The world is completely turned around.

It's probably for the better. Now you'll be able to just focus on pushing the bar up.

I assume you're doing them standing?

ye do them sunday... with the power clean on tuesday think its better

[scott_donald]

Lazy ness

really could not be bothered training today so didnt... goint to do heavy upper tomorrow...lower light thursday... and upper light friday...

[scott_donald]

SPrints 080304

100m
80m
60m
40m
20m
40m
60m
80m
100m
40m
80m
40m
40m
40m
40m

all walk back rest... and now you know why i could not be bothered lifting after... i was dead...

[Heisman]

Originally posted by scott_donald
Lazy ness

LOL. One day won't matter. You did over a half mile worth of sprinting. That's a lot.

[scott_donald]

Originally posted by Heisman
LOL. One day won't matter. You did over a half mile worth of sprinting. That's a lot.

ye should have done it in the avo.. but oh well feel better today... so will do this avo...

[scott_donald]

090304

Upper Heavy

inline bench 140x4 140x4
lf dips +42.5x6 +42.5x6
chins +25x6 +25x6
bb bent over rows 117.5x4 117.5x4
hang clean press 82.5x4 82.5x4
side laterals 18x6 18x6

cg bench 137.5x4 137.5x4
bb curls 67.5x4 67.5x4

cuban rotations 37.5x8 37.5x8

all the major lifts up 2.5kg... dips could easily have gone up but too scared to up the weight until my dip station comes...

[Heisman]

Good job. Everything went up. How long until the dip station comes?

[scott_donald]

Originally posted by Heisman
Good job. Everything went up. How long until the dip station comes?

dunno ordered it last wednesday adn it said up to 10 working days...

[BPP]

nice workout bro, lookin strng

excited to try the dip station out?

[Its_PainFuLL]

Originally posted by scott_donald
dunno ordered it last wednesday adn it said up to 10 working days...

thats 2 weeks

[scott_donald]

Originally posted by bigpoppaproppy
nice workout bro, lookin strng

excited to try the dip station out?

thanks...

ye wehn it comes i have to build i then try it out... but must be safer than using the top of the power rack..

[scott_donald]

Originally posted by Its_PainFuLL
thats 2 weeks

ye.. up to so hopefully here some time this week... is a bodysolid one to match my power rack and bench...

[BPP]

Originally posted by scott_donald
thanks...

ye wehn it comes i have to build i then try it out... but must be safer than using the top of the power rack..

hehe
yeah id think so ;)

[scott_donald]

Originally posted by bigpoppaproppy
hehe
yeah id think so ;)

8 feet up and swinging with 40kg + around your waist.. it was getting too hard to climb aswell...

[Heisman]

Originally posted by scott_donald
it was getting too hard to climb aswell...

Wimp. :D

[wanttobearnold]

Hey scott, congrats on your first published article :) It was good.

[scott_donald]

Originally posted by wanttobearnold
Hey scott, congrats on your first published article :) It was good.

i have had two...

but thanks...

http://www.bodybuilding.com/fun/chesttraining.htm

http://www.bodybuilding.com/fun/donald1.htm

[wanttobearnold]

ok, cool, I didn't realize that. Do you plan on getting a page on the main site, which will have backgrounf information on yourself?

[scott_donald]

Originally posted by wanttobearnold
ok, cool, I didn't realize that. Do you plan on getting a page on the main site, which will have backgrounf information on yourself?

dunno about that but goin to do every muscle group... prob doin to do legs this sunday when i have time...

[weightshead]

Originally posted by scott_donald
090304

Upper Heavy

inline bench 140x4 140x4

cg bench 137.5x4 137.5x4



these two lifts are immense!

what weight did you start with incline and how long ago was that?

[scott_donald]

Originally posted by weightshead
these two lifts are immense!

what weight did you start with incline and how long ago was that?

thanks...

very light rem about a year a go i was using 30kg dumbbells...

[Its_PainFuLL]

Originally posted by scott_donald
thanks...

very light rem about a year a go i was using 30kg dumbbells...

140lbs db incline...thats ronnie weight :eek:

[Wheelies]

Originally posted by Its_PainFuLL
140lbs db incline...thats ronnie weight :eek:

I thought you only multiplied it by 2.2, which would make it 66lbs...

[Heisman]

It is 2.2.

I'll read your article soon and comment on it. Expect lots of criticism. :D

[scott_donald]

Originally posted by Its_PainFuLL
140lbs db incline...thats ronnie weight :eek:

where you get that from... its 140kg for 4...

[scott_donald]

Originally posted by Wheelies
I thought you only multiplied it by 2.2, which would make it 66lbs...

yep... strange calculations...

[scott_donald]

Originally posted by Heisman
It is 2.2.

I'll read your article soon and comment on it. Expect lots of criticism. :D

would expect nothing less....

[Heisman]

Originally posted by scott_donald
would expect nothing less....

It was pretty good. It served the purpose of showing that there is more than one way to stretch. I like how you said that you will give your stretching routine, and that it's not the greatest. Don't tell your readers that your stuff isn't the best.

Did you get paid for this?

[scott_donald]

Originally posted by Heisman
It was pretty good. It served the purpose of showing that there is more than one way to stretch. I like how you said that you will give your stretching routine, and that it's not the greatest. Don't tell your readers that your stuff isn't the best.

Did you get paid for this?

ah that would be telling but no...

[scott_donald]

Upper Heavy note

forgot to change hang clean press to bb press...

oops...

[scott_donald]

110304

Lower Light

front squats 90x15 90x15
squats 130x12 130x12
calves 130x15 130x15 130x15
power clean 60x12 60x12
deads 100x12 100x12
sldl 80x15 80x15
leg raises 10 10 10
weighted crunches +30x10 +30x10 +30x10

front squats went well up 2.5kg... squats up 5kg... calves the same... power cleans - good first time done with such high reps...still had good from and speed... deads and sldl stayed same tired after power cleans....abs were abs...

[Heisman]

Originally posted by scott_donald
Upper Heavy note

forgot to change hang clean press to bb press...

oops...

LMAO.

Good job on the squats. Why so many reps with the power cleans? The point is explosiveness, and I believe they lose their effectiveness when you use light enough weight to get 12 reps.

[scott_donald]

Originally posted by Heisman
LMAO.

Good job on the squats. Why so many reps with the power cleans? The point is explosiveness, and I believe they lose their effectiveness when you use light enough weight to get 12 reps.

just for a change was tired after rugby adn did not want to do jump squats...

[Jocableguy]

Damn you are lazy man. Why do you cut so many corners. You will never be able to cg bench 300+ now. lol

[scott_donald]

Originally posted by Jocableguy
Damn you are lazy man. Why do you cut so many corners. You will never be able to cg bench 300+ now. lol

i know but one day i will make it...

[scott_donald]

120304

Upper Light

inline bench 115x12 115x12
lf dips +15x15 +15x15
1 arm rows 30x15 30x15
bb bent over rows 87.5x12 70x12
bb press 55x12 57.5x12
side laterals 10x15 10x15
cg bench 110x12 110x12
bb curls 42.5x12 42.5x12

cuban rotations 35x8 35x8

kept everything the same feel like crap... woke up with a sore head... just woke up an hour before got a busy day from 3 onwards today so had to train at lunch time....

did rem to do bb press after doing power cleans yesterday...

[BPP]

nice to still push thru feelin like crap bro
stilla solid workout!

[scott_donald]

Originally posted by bigpoppaproppy
nice to still push thru feelin like crap bro
stilla solid workout!

thanks ye.. been busy all day i hate morning workouts... well gettign up late then working out...

[Heisman]

I also hate morning workouts. At least none of your numbers dropped. Just increase everything next time.

[weightshead]

hey scott what level of rugby do you play at?

[Wheelies]

Originally posted by Heisman
I also hate morning workouts. At least none of your numbers dropped. Just increase everything next time.

I hate morning workouts as well, but for some reason, I cant stand squats unless its in the morning, you would think that would be the last thing I would want to do ...

[RobArson]

FREAK!

YOU'RE A FREAK!

damn dude, you're a strong mofo. But it's awesome motivation to know that someone is whooping my ass in the weightroom by so much.

keep it up.

[Swedish dude]

Scott! awesome workouts.
your program looks really fun and good.
I will most likely try it after next week.

My question is, how come you do heavy and light workouts.
wouldn't it be better to use heavy on every workout. The volume is low so it should be ok in terms of overtraining.

I like going heavy and I don't really like doing high reps like 12, but if it's more beneficial to use both rep schemes, than I will definately do it.

[scott_donald]

Originally posted by weightshead
hey scott what level of rugby do you play at?

i play for aberdeen grammar... their second team... the first play in the premier 1 league in scotland and the seconds are in the premier 1 2nd's league..

[scott_donald]

Originally posted by RobArson
FREAK!

YOU'RE A FREAK!

damn dude, you're a strong mofo. But it's awesome motivation to know that someone is whooping my ass in the weightroom by so much.

keep it up.

thanks...need to get better...

[scott_donald]

Originally posted by Swedish dude
Scott! awesome workouts.
your program looks really fun and good.
I will most likely try it after next week.

My question is, how come you do heavy and light workouts.
wouldn't it be better to use heavy on every workout. The volume is low so it should be ok in terms of overtraining.

I like going heavy and I don't really like doing high reps like 12, but if it's more beneficial to use both rep schemes, than I will definately do it.

you can ofcourse do it with any rep scheme... i just like the fact of basing it on 4 and 12...

[Swedish dude]

ok. can I do all workouts with 6-8 reps?
it might be tough on my body.

lets say I do 6-8 reps on my first upper body workout then 3 days later I do another heavy upper body workout.

it might be a little risky.

[Swedish dude]

also scott, I take it you don't go to failure.
how many reps shoet of failure?
Can I do like I do now, 1 rep short of failure?

[scott_donald]

Originally posted by Swedish dude
ok. can I do all workouts with 6-8 reps?
it might be tough on my body.

lets say I do 6-8 reps on my first upper body workout then 3 days later I do another heavy upper body workout.

it might be a little risky.

try it and see... but i think you get best of both worlds with this....

ye one rep from failure...

[Heisman]

With all these other people trying your routine I might as well jump on the bandwagon. :D

I think I'll stick to 4 and 10 reps.

[scott_donald]

Originally posted by Heisman
With all these other people trying your routine I might as well jump on the bandwagon. :D

I think I'll stick to 4 and 10 reps.

good luck then... i have another two weeks of this then goint o make a wee change...but not 100% sure... do that for 4 weeks then go back to this...

[Heisman]

Originally posted by scott_donald
good luck then... i have another two weeks of this then goint o make a wee change...but not 100% sure... do that for 4 weeks then go back to this...

Are you talking about a plyometric program?

[scott_donald]

Originally posted by Heisman
Are you talking about a plyometric program?

no i do that at sprints every week....

[Heisman]

Originally posted by scott_donald
no i do that at sprints every week....

I thought I saw a post by you where you were thinking about doing a complete plyometric program, but I guess I was wrong. In that case, what are you talking about as a different routine?

[scott_donald]

Originally posted by Heisman
I thought I saw a post by you where you were thinking about doing a complete plyometric program, but I guess I was wrong. In that case, what are you talking about as a different routine?

ah you will see...

[weightshead]

scott i thought i remembered seeing some where you have or are taking prohormones?

is that wrong. if it is i'll delete this post.

just wondering...

[scott_donald]

Originally posted by weightshead
scott i thought i remembered seeing some where you have or are taking prohormones?

is that wrong. if it is i'll delete this post.

just wondering...

ye tryign out masterdrol v2 right now...

[Heisman]

Originally posted by scott_donald
ah you will see...

First spytech teases me, now you. Can't you just tell me? I'm going to find out eventually, and deep down you know you want to tell me anyway. :D

[scott_donald]

Originally posted by Heisman
First spytech teases me, now you. Can't you just tell me? I'm going to find out eventually, and deep down you know you want to tell me anyway. :D

not 100% sure my self yet...

[weightshead]

Originally posted by scott_donald
ye tryign out masterdrol v2 right now...

just wondered if they test for that in your rugby team, and what are the rules regarding prohormones in rugby?

[scott_donald]

Originally posted by weightshead
just wondered if they test for that in your rugby team, and what are the rules regarding prohormones in rugby?

dunno... and not goint to think about it...

[weightshead]

Originally posted by scott_donald
dunno... and not goint to think about it...

lol fair enough.

[scott_donald]

Weekly review

Upper heavy - went well nothign major...

Lower Heavy - Too lazy...

Upper Light - went well...

Lower Lgiht - went well...

a good week... now for another good week this week... got my dip station to use...

[scott_donald]

150304

Upper Heavy

incline bench 140x4 140x4
lf dips +50x6 +50x6
chins +25x6 +25x6
bb bent over rows 120x4 120x4
bb press 82.5x4 85x4
side laterals 18x6 18x6
cg bench 137.5x4 137.5x4
bb curls 60x4 67.5x4

cuban rotations 40x8 40x8

inclines were rusty needed an extra warm up set... stayed the same....dips awesome up 7.5kg... but is better on dip station... i hate chins.... but a dislocated finger and staved one does not help.. battled through tho... bb rows made the 10kg barrier wihtout the bar... yay... bb press awesome... up 2.5kg... side laterals were good... same with close grip bench... bb curls - down 7,5kg... for first set but then back to normal for second... strange....cubans went well...

[Assassinator]

whats the point of doing 4 rep . 120lbs bb row ?

[scott_donald]

Originally posted by Assassinator
whats the point of doing 4 rep . 120lbs bb row ?

its in kg's...

[weightshead]

Originally posted by scott_donald
its in kg's...

lol

[Wheelies]

Originally posted by scott_donald
its in kg's...

Dont lie...:D

[Swedish dude]

hey scott, nice improvement on your lifts!!

just 2 questions:
1. Do you use dbs or BB for incline bench press?

2.Is there any deload training in this program?
I got a response on my thread and said that it's imortant to deload on this program, otherwise you will overtrain he said.

But IMO you won't overtrain with this program if you take a a week off every 8-10 weeks.

what do you say?

[Gettin_big]

Originally posted by scott_donald
150304

Upper Heavy

incline bench 140x4 140x4
lf dips +50x6 +50x6
chins +25x6 +25x6
bb bent over rows 120x4 120x4
bb press 82.5x4 85x4
side laterals 18x6 18x6
cg bench 137.5x4 137.5x4
bb curls 60x4 67.5x4

cuban rotations 40x8 40x8

inclines were rusty needed an extra warm up set... stayed the same....dips awesome up 7.5kg... but is better on dip station... i hate chins.... but a dislocated finger and staved one does not help.. battled through tho... bb rows made the 10kg barrier wihtout the bar... yay... bb press awesome... up 2.5kg... side laterals were good... same with close grip bench... bb curls - down 7,5kg... for first set but then back to normal for second... strange....cubans went well...

Damn bro,
those are some heavy ass weights.
Keep it up!

[Heisman]

Sorry to hear about your finger. Now you don't have to waste energy getting ready for dips. That's weird about the curls.

It's nice to hit 10 kgs without the bar on barbell rows. :D

Assassinator, there is nothing wrong with doing 120 pounds for 4 reps on rows. (That's probably what I do). :D

[scott_donald]

Originally posted by Swedish dude
hey scott, nice improvement on your lifts!!

just 2 questions:
1. Do you use dbs or BB for incline bench press?

2.Is there any deload training in this program?
I got a response on my thread and said that it's imortant to deload on this program, otherwise you will overtrain he said.

But IMO you won't overtrain with this program if you take a a week off every 8-10 weeks.

what do you say?

bb... my dbs can only get 30kg on them....

no but i have done it for 6 weeks and will review after 8... if you want a deload after 4 weeks then something like this would do...

deadlift
hang clean press
bent over rows
flat bench
dips
curls

squat
sldl
incline bench
chins
cg bench
side laterals

2/3 sets each...

right now i plan on doing this for 8 weeks then something different for 4 then back to it...

[scott_donald]

Originally posted by Gettin_big
Damn bro,
those are some heavy ass weights.
Keep it up!

thanks.. was feeling it after at sprints only an hour later... need to get up earlier...

[scott_donald]

Originally posted by Heisman
Sorry to hear about your finger. Now you don't have to waste energy getting ready for dips. That's weird about the curls.

It's nice to hit 10 kgs without the bar on barbell rows. :D

Assassinator, there is nothing wrong with doing 120 pounds for 4 reps on rows. (That's probably what I do). :D

ye they are ok... getting used to lifting with sore fingers...

ye no more climbing....ye with the curls never had anything like it... guess i either cooled down or they were exhausted...but a mental jog livened them up for 4 reps...

ye i was thinking of asking why... whats wrong with 120lbs for 4 reps...

[scott_donald]

Sprints 150304

plyometrics...

60m
60m
60m
60m
60m
60m
40m
40m
40m
40m
40m
40m
20m
20m
20m
20m
20m
20m
60m
60m
60m

all walk back rest.... struggled tonight pace was down... felt i was over striding...

[Heisman]

Your legs were probably tired from something, or it could have just been one of those days. I have had days where I couldn't sprint fast if my life depended on it, but usually I am one of the fastest guys around.

[scott_donald]

Originally posted by Heisman
Your legs were probably tired from something, or it could have just been one of those days. I have had days where I couldn't sprint fast if my life depended on it, but usually I am one of the fastest guys around.

ye usually fastest there... but struggled tonight was about 5th or 6th...

[Swedish dude]

Originally posted by scott_donald
bb... my dbs can only get 30kg on them....

no but i have done it for 6 weeks and will review after 8... if you want a deload after 4 weeks then something like this would do...

deadlift
hang clean press
bent over rows
flat bench
dips
curls

squat
sldl
incline bench
chins
cg bench
side laterals

2/3 sets each...

right now i plan on doing this for 8 weeks then something different for 4 then back to it...


I see.
What rep range would you suggest for the deload week?

also, should I still take a week off from lifting every 8-10 weeks?

like this:
Week 1-4:regular training
Week 5: deload
week 6-9:regular training
week 10:OFF
REPEAT CYCLE

[scott_donald]

Originally posted by Swedish dude
I see.
What rep range would you suggest for the deload week?

also, should I still take a week off from lifting every 8-10 weeks?

like this:
Week 1-4:regular training
Week 5: deload
week 6-9:regular training
week 10:OFF
REPEAT CYCLE

even deload for two weeks...but 1 should be ok...

so it would be rest after 12 weeks...

rep scheme i dont know probably 10 reps...

[Swedish dude]

Originally posted by scott_donald
even deload for two weeks...but 1 should be ok...

so it would be rest after 12 weeks...

rep scheme i dont know probably 10 reps...

yep 1 week should be ok if I do you deload plan with 2 sets per exercise?

The deload you gave me is it a total of 2 workouts for the week or do you mean 4 times?
Also would it be good doing workout 1 with 4-6 reps and workout 2 with high reps?
Or is it perhaps safer to do both with higher reps?

No it will be rest after 9 weeks, not 12..
I need that rest week right, even though I deload 4 weeks prior?

[scott_donald]

Originally posted by Swedish dude
yep 1 week should be ok if I do you deload plan with 2 sets per exercise?

The deload you gave me is it a total of 2 workouts for the week or do you mean 4 times?
Also would it be good doing workout 1 with 4-6 reps and workout 2 with high reps?
Or is it perhaps safer to do both with higher reps?

No it will be rest after 9 weeks, not 12..
I need that rest week right, even though I deload 4 weeks prior?

ye only twice lke monday thursday... no do it 10 reps to give the body and the cns a break from heavy lifting...

if you deload welll then you dont have to have an off week... but i prefer too...

[Swedish dude]

hey again!

Regarding the deload week?
How come you suggested doing 2 fullbody workouts rather than 1 upper and 1 lower?

Is it because you want to apply the dual factor theory?

For example Fortified Iron's hypertrophy program, as you've probably seen has 1 upper and 1 lower workout in its deload.

Then again, in our program there is no loading and overreaching so for us it might be sufficient working everything twice in the deload week. and just cut the volume

What's your take on it?

btw do you have MSN?
mine is david_leff_hallstein@hotmail.com

[scott_donald]

Originally posted by Swedish dude
hey again!

Regarding the deload week?
How come you suggested doing 2 fullbody workouts rather than 1 upper and 1 lower?

Is it because you want to apply the dual factor theory?

For example Fortified Iron's hypertrophy program, as you've probably seen has 1 upper and 1 lower workout in its deload.

Then again, in our program there is no loading and overreaching so for us it might be sufficient working everything twice in the deload week. and just cut the volume

What's your take on it?

btw do you have MSN?
mine is david_leff_hallstein@hotmail.com

dual factor never really came into it... guess you could do it either way... neither is better... suppose it just is a way to limit the volume adn let he body readjust... i am a fan of full bodies... thats the full body i use when i do redced training... and suggest to beginners...

[weightshead]

whats the theory behind deloading?

[scott_donald]

Originally posted by weightshead
whats the theory behind deloading?

basically you have been working so hard that your body needs to still work but not so hard... therefor you reduce frequency to let eh body ease itself down...

[scott_donald]

NEWS FLASH

changing routine...

decided tonight at rugby that for the time being four weights sessions a week is too much... was goosed to put it a nice way tonight... so goin to drop to three... Not goin to do lower heavy tonight...

thinking right now what to do...

[Heisman]

Perhaps you should do a regular split to give your body a break from doing each muscle twice a week. It all really comes down to what you want to accomplish.

[scott_donald]

Originally posted by Heisman
Perhaps you should do a regular split to give your body a break from doing each muscle twice a week. It all really comes down to what you want to accomplish.

ye thinking that but want to do both strength and hypertrophy but hate pyramiding... my lags were dead when we were doing leg pumping drills with pads... i can take the upper twice a week and still play rugby but the legs twice is making me tired...

[scott_donald]

these are the excercises i will be using... three sets reps not sure... will post final once i work it out...

Deadlifts

Squats

Incline Bench

Power clean

Power Shrug

BB row

Military Press

BB curl

Close Grip Bench

Dips

Chins

sldl

[Heisman]

Nice choice. Possibly throw in something for the calves.

[scott_donald]

Originally posted by Heisman
Nice choice. Possibly throw in something for the calves.

na no real need with the power shrugs you throw yourself onto your twos...like a calve press...

[scott_donald]

New Routine for a few weeks

ok here what i am doing... bit of a strange split but will give it a try for a few weeks then go back to my twice a week split....

Monday

Incline Bench 3x6
Dips 3x8
Military Press 3x6
Close Grip Bench 3x4

Wednesday

Power clean 3x3
Squats 3x8
Deadlifts 3x3
sldl 3x8

Friday

BB row 3x6
Chins 3x6
Power Shrug 3x8
BB curl 3x6

[Heisman]

Originally posted by scott_donald
New Routine for a few weeks

ok here what i am doing... bit of a strange split but will give it a try for a few weeks then go back to my twice a week split....

Monday

Incline Bench 3x6
Dips 3x8
Military Press 3x6
Close Grip Bench 3x4

Wednesday

Power clean 3x3
Squats 3x8
Deadlifts 3x3
sldl 3x8

Friday

BB row 3x6
Chins 3x6
Power Shrug 3x8
BB curl 3x6

Why don't you do the deadlifts on Friday? Doing power cleans, squats, and deadlifts on the same day will be hard. You could move the power shrugs to Wednesday.

[BPP]

id move DL to friday as well, and switch either shrugs or curls to wed

[scott_donald]

ye had that originally but the way my week plans out...

sprints monday... game saturday.... it seems best to get the worst days on the wednesday in the middle of the week...

[DB15]

On a sclae of 1-10 please rate your program you just finished using the light.heavy split

[Jocableguy]

Keeping deads in the middle is prob best for you. Have you thought about adding a day? That could also work with day in tues or thurs.

[scott_donald]

Originally posted by DB15
On a sclae of 1-10 please rate your program you just finished using the light.heavy split

10 loved it...

[scott_donald]

Originally posted by Jocableguy
Keeping deads in the middle is prob best for you. Have you thought about adding a day? That could also work with day in tues or thurs.

too many days was making my rugby slip...

[scott_donald]

180304

Lower body

power cleans 80x3 85x3 85x3
squats 210x8 210x8 210x8
deadlifts 160x3 160x3 160x3
sldl 120x8 120x8 120x8

power cleans good and fast... squats impressive... really pushed then hard... deads not to good... but sldl really good....

[Heisman]

Nice workout. It will be hard to progress on deadlifts after power cleans and squats. Maybe you should do them before the squats.

[scott_donald]

Originally posted by Heisman
Nice workout. It will be hard to progress on deadlifts after power cleans and squats. Maybe you should do them before the squats.

dont worry i will do it... i will keep it there for now...

[BPP]

nice n easy workout bro! :cool:

[scott_donald]

Originally posted by bigpoppaproppy
nice n easy workout bro! :cool:

thanks really feeling the lower traps this morning...

[Jocableguy]

Nice workout. Squats are insane man. Your body will prob heal a bit better without so many days lifting.

[scott_donald]

Originally posted by Jocableguy
Nice workout. Squats are insane man. Your body will prob heal a bit better without so many days lifting.

just felt i was too tired at training... season completely finishes in just over a month so will be fine by then....

[Jocableguy]

No doubt man. How do you feel after a game.

[scott_donald]

Originally posted by Jocableguy
No doubt man. How do you feel after a game.

games different as your body sort of kicks in for it... training is harder to get yourself up for...

[scott_donald]

190304

lats, traps, bis

leg raises 10 10 10
crunches +30x10 +30x10 +30x10

went well.... got rugby game tomorrow on the bench for the 1st team in the scottish cup quarter final away at hawick... goin to be over 1000 people watching cant wait...

[Bignbuff]

Originally posted by scott_donald
190304

lats, traps, bis

leg raises 10 10 10
crunches +30x10 +30x10 +30x10


How is that a lats, traps, and biceps workout?

:confused:

[Jocableguy]

Good luck on your game man.

[scott_donald]

Originally posted by Bignbuff
How is that a lats, traps, and biceps workout?

:confused:

decided not to do it... still got sore lower traps from wednesday andthe game tomorrow... will do the full split next week...

[scott_donald]

Originally posted by Jocableguy
Good luck on your game man.

thanks prob wont get on but will be good just to be there....

[Heisman]

Just being there will be awesome. Have fun.

[scott_donald]

Weekly Review

that was taken as my rest week... full steam ahead now...

[Heisman]

Originally posted by scott_donald
Weekly Review

that was taken as my rest week... full steam ahead now...

I was wondering what happened to this.

Choo, choo! :D (full steam ahead)

[scott_donald]

Originally posted by Heisman
I was wondering what happened to this.

Choo, choo! :D (full steam ahead)

what you mean...

[Heisman]

Originally posted by scott_donald
what you mean...

You said full steam ahead, like a train. Trains make the noise "choo choo". Get it? :D

[scott_donald]

Originally posted by Heisman
You said full steam ahead, like a train. Trains make the noise "choo choo". Get it? :D

no...

but did notice you have every journal last post on the main page...

[Heisman]

Originally posted by scott_donald
but did notice you have every journal last post on the main page...

Good enough for me. :D

What are you going to do after rugby is over?

[BPP]

Originally posted by scott_donald
Weekly Review

that was taken as my rest week... full steam ahead now...

i want PRs then bro :cool:

[scott_donald]

Originally posted by bigpoppaproppy
i want PRs then bro :cool:

they will be as changed the rep schemes... and so all should be... deadlift this week is my target this week... might even video it....

[scott_donald]

Originally posted by Heisman
Good enough for me. :D

What are you going to do after rugby is over?

well this is just a rough plan for my summer...

first cricket game 25th april...then last rugby tournament on may 1st weekend... then cricket and rest from rugby... stag weekend in majjorca on the 18th june weekend... then hopefully a few weeks in calgary playing rugby in july... then back to full rugby when i get back...

[Its_PainFuLL]

Originally posted by scott_donald
they will be as changed the rep schemes... and so all should be... deadlift this week is my target this week... might even video it....

id like to see the sex tape.

[BPP]

Originally posted by scott_donald
they will be as changed the rep schemes... and so all should be... deadlift this week is my target this week... might even video it....

gonna sing too? :cool:

[scott_donald]

Originally posted by bigpoppaproppy
gonna sing too? :cool:

well i was thinking about jumping out my window sliding downt eh conservatiory run around my yard then scalingt he drain pipe back into my room whilst singing 'i want to ride my bicycle' by queen....

[scott_donald]

Originally posted by Its_PainFuLL
id like to see the sex tape.

thats kept for the other board...

[scott_donald]

Sprints 220304

plyos

100m
20m
100m
40m
100m
60m
100m
80m
100m
40m
40m
40m
40m

ah dead speed endurance is gettign better... stopped over striding...

[scott_donald]

220304

Push

Incline bench 135x6 125x6 135x6
LF Dips +40x8 +40x8 +40x8
Military press 70x6 70x6 70x6
Close grip bench 135x4 135x4 135x4

cuban rot 40x8 40x8

incline... could not rack the first set as slid don on the bench...dropped 10kg for the next set... back up ten the next as i got confidence back...dips were ok bt chest tired...military press was good... cgb went well...cubans were good as usual...

[Heisman]

Originally posted by scott_donald
well i was thinking about jumping out my window sliding downt eh conservatiory run around my yard then scalingt he drain pipe back into my room whilst singing 'i want to ride my bicycle' by queen....

PM me when the video is ready. :D

Has that ever happened to you on the incline benches before?

[scott_donald]

Originally posted by Heisman
PM me when the video is ready. :D

Has that ever happened to you on the incline benches before?

no... just slipped was not wearing my regular shorts... just had my rugby shorts on after sprints...

[scott_donald]

220304

Weigh in

214.5lbs and 7.0% bf... yay....

[Heisman]

Originally posted by scott_donald
220304

Weigh in

214.5 and 7.0% bf... yay....

Good. Remember, when you get to 220 you have to post pictures.

[scott_donald]

Originally posted by Heisman
Good. Remember, when you get to 220 you have to post pictures.

could be a while...

[scott_donald]

Originally posted by Heisman
PM me when the video is ready. :D


do you know what the vid painful was talking about is about...

[BPP]

Originally posted by scott_donald
220304

Weigh in

214.5lbs and 7.0% bf... yay....

damn...

[DB15]

7% Seems a bit high no, just reading though your journal and seeing the large amount of cardio you do but at the same time any one weighing over 210 tends to be in that range as well.

[Heisman]

Originally posted by DB15
7% Seems a bit high no, just reading though your journal and seeing the large amount of cardio you do but at the same time any one weighing over 210 tends to be in that range as well.

Are you insane? 7% is LOW.

On second thought, I don't want the vid.

[DB15]

Originally posted by Heisman
Are you insane? 7% is LOW.

On second thought, I don't want the vid.

Yea i dunno I just expected lower maby witht he recent cardio activity

[Heisman]

Originally posted by DB15
Yea i dunno I just expected lower maby witht he recent cardio activity

The pros in contest are 3-4%. 7% is really good. Also, you can run as much as you want but if you eat bad your bodyfat % will still be high. :)

[DB15]

Originally posted by Heisman
The pros in contest are 3-4%. 7% is really good. Also, you can run as much as you want but if you eat bad your bodyfat % will still be high. :)

Yes im aware Im not a newbie, all I was stating is that I thouhgt becuase of scotts recent increase in activity his bf would be lower

[Heisman]

Originally posted by DB15
Yes im aware Im not a newbie, all I was stating is that I thouhgt becuase of scotts recent increase in activity his bf would be lower

Well alrighty then. :D

[scott_donald]

240304

Lower body

power cleans 90x3 90x3 92.5x3
squats 210x8 210x8 210x8
deadlifts 160x3 170x3 170x3
sldl 120x8 120x8 120x8

power cleans good and fast- up 5 kg then another 2,5kg..... squats good... really pushed then hard... deads up 10kg- felt good and smooth.... sldl - went ok....

[scott_donald]

Originally posted by bigpoppaproppy
damn...

hehe...

[Heisman]

You are back to over 200 pounds with the powercleans. Good stuff.

[scott_donald]

Originally posted by DB15
7% Seems a bit high no, just reading though your journal and seeing the large amount of cardio you do but at the same time any one weighing over 210 tends to be in that range as well.

eh... sorry i know only one other guy thats over 180 with lower bodyfat than me...

[scott_donald]

Originally posted by Heisman
The pros in contest are 3-4%. 7% is really good. Also, you can run as much as you want but if you eat bad your bodyfat % will still be high. :)

thing i hate most is the veins on the top of your chest...

i am strange really on the skinfolds basically nothin on my chest and thigh but it all comes from my lower belly... it seems to be the only fat i have...

[scott_donald]

Originally posted by Heisman
You are back to over 200 pounds with the powercleans. Good stuff.

is it never thought about it... felt real good... 100 is three weeks off i wrecken...

[scott_donald]

Originally posted by Heisman
Are you insane? 7% is LOW.

On second thought, I don't want the vid.

tell me what you think the vid is about... which one as two have been mentioned in here...

[AmitTLP]

you're just a beast man. keep it up!

[Heisman]

Originally posted by scott_donald
tell me what you think the vid is about... which one as two have been mentioned in here...

Now I'm confused. I only want to see vids of you lifting weights. Lets keep it at that.

You'll get 100 in 3 weeks. That's only 2.5 a week. No problem for you.

[theq]

Your squating and d/lifting makes me feel very weak!!!!

[bohemianrapsody]

wow you have made good progress while i was away!
Keep it up!!

[scott_donald]

Originally posted by AmitTLP
you're just a beast man. keep it up!

mmm... no beast but thanks...

[scott_donald]

Originally posted by theq
Your squating and d/lifting makes me feel very weak!!!!

my deadlifts are rubbish... but thanks...

[scott_donald]

Originally posted by Heisman
Now I'm confused. I only want to see vids of you lifting weights. Lets keep it at that.

You'll get 100 in 3 weeks. That's only 2.5 a week. No problem for you.

hope so it and deadlifts are my focus right now... before it was incline and rows...

[scott_donald]

Originally posted by bohemianrapsody
wow you have made good progress while i was away!
Keep it up!!

thanks wondered where you had gone...so does this mena your journal is goin to be updated...

[Heisman]

Originally posted by scott_donald
thanks wondered where you had gone...so does this mena your journal is goin to be updated...

Look at his journal. He has awesome pics.

I see you adapted my strategy of responding to every single comment. :D

[bohemianrapsody]

Originally posted by scott_donald
thanks wondered where you had gone...so does this mena your journal is goin to be updated...


yeah ill try to update.

[scott_donald]

Originally posted by Heisman
Look at his journal. He has awesome pics.

I see you adapted my strategy of responding to every single comment. :D

i have always done that.... but i jsut get views and no comments... not fair...

[theq]

Who has the awesome pics??

[scott_donald]

Originally posted by theq
Who has the awesome pics??

bohemianrapsody has soem good ones...in his journal...

[theq]

thanks mate, he does look in great shape

[scott_donald]

Originally posted by theq
thanks mate, he does look in great shape

bad pics but ye... think he has a bb comp coming up...

[Heisman]

Originally posted by scott_donald
bad pics but ye... think he has a bb comp coming up...

He he. The only way you get replies is by talking about other people. :D

[A-rod]

Originally posted by Heisman
Look at his journal. He has awesome pics.

I see you adapted my strategy of responding to every single comment. :D


Postwhore Mfers :D

[scott_donald]

Originally posted by A-rod
Postwhore Mfers :D

how... just discussing...

[scott_donald]

260304

Abs

leg raises 10 10 10
crunches +30x10 +30x10 +30x10

doin lats, traps and bis tomorrow as lower traps still sore from wednesday....

[Jimineye]

Originally posted by scott_donald
how... just discussing...

discussing how to post-whore. :D

[Sorynn]

Originally posted by scott_donald
Sprints 220304

plyos

100m
20m
100m
40m
100m
60m
100m
80m
100m
40m
40m
40m
40m

ah dead speed endurance is gettign better... stopped over striding...

Scott,

That last set of sprints is real impressive! Are the 100s at full or 3/4 pace?

[scott_donald]

Originally posted by Sorynn
Scott,

That last set of sprints is real impressive! Are the 100s at full or 3/4 pace?

as fast as you can... obviously get slower as you go... in fours racing against each other....

[scott_donald]

Originally posted by Jimineye
discussing how to post-whore. :D

think heisman has worked that out since this new section was created...

[Jimineye]

Originally posted by scott_donald
think heisman has worked that out since this new section was created...

Lol, I noticed he isn't in the misc section as much now. :D

[Heisman]

Originally posted by scott_donald
think heisman has worked that out since this new section was created...

Oh yeah. :D

I can post as much as I want in this section, and everything will be on topic in some way.

[scott_donald]

Originally posted by Heisman
Oh yeah. :D

I can post as much as I want in this section, and everything will be on topic in some way.

god...

[Heisman]

Originally posted by scott_donald
god...

See what I mean? You're figuring it out yourself. :D

[scott_donald]

Originally posted by Heisman
See what I mean? You're figuring it out yourself. :D

eh... i dont really care...

[scott_donald]

260304

Pull

BB row 110x6 110x6 110x6
Chins +20x6 +20x6 +20x6
Power Shrug 135x8 135x8 135x8
DB curl 27.5x6 27.5x6 27.5x6

bb row went well... chins went well... abs are real sore... shrugs felt weird... not done since october... big increase next week... DB curls were good for a change...

[weightshead]

Originally posted by scott_donald
260304

Pull

BB row 110x6 110x6 110x6
Chins +20x6 +20x6 +20x6
Power Shrug 135x8 135x8 135x8
DB curl 27.5x6 27.5x6 27.5x6

bb row went well... chins went well... abs are real sore... shrugs felt weird... not done since october... big increase next week... DB curls were good for a change...

20kg on the chins is impressive at your weight.

[scott_donald]

Originally posted by weightshead
20kg on the chins is impressive at your weight.

thanks but it is slightly down the rows killed me... i have changed the order with them round...

[Heisman]

Good workout. Do you use straps with the shrugs?

[scott_donald]

Originally posted by Heisman
Good workout. Do you use straps with the shrugs?

no.. not today was not heavy enough.. had to tho for the bb bentover as finger was sore..

[theq]

SCOTT u r a monster

[scott_donald]

Originally posted by theq
SCOTT u r a monster


why u say that...

[theq]

coz ur bb rows are the same kg as my squats! u r one strong MF

[scott_donald]

Originally posted by theq
coz ur bb rows are the same kg as my squats! u r one strong MF

oh well thanks....

[A-rod]

Originally posted by scott_donald
260304

Pull

BB row 110x6 110x6 110x6
Chins +20x6 +20x6 +20x6
Power Shrug 135x8 135x8 135x8
DB curl 27.5x6 27.5x6 27.5x6

bb row went well... chins went well... abs are real sore... shrugs felt weird... not done since october... big increase next week... DB curls were good for a change...


Very nice , good exercise selection and weights .will do sumping similar tomorrow

[scott_donald]

Originally posted by A-rod
Very nice , good exercise selection and weights .will do sumping similar tomorrow

ye i am trying to keep everythign nice adn simple right now... this is nice and simple...

shrugs feel funny since i had not done for so long...

[BPP]

nice workout bro, cant believe u havent shrugged in that long

[scott_donald]

Originally posted by bigpoppaproppy
nice workout bro, cant believe u havent shrugged in that long

just sholder problems then was not in programs... thanks tho...

[scott_donald]

Weekly Review

Good overall week breaking in the the new program...

changes for this week are i will do i more supplemet excercise with the days for two sets... just vary from day to day what i do and feel like....

[scott_donald]

Sprints 290304

plyos

50m 45 degree hill
50m 45 degree hill
50m 45 degree hill
50m 45 degree hill
50m
50m
50m
50m
50m
50m 45 degree hill
50m 45 degree hill
50m 45 degree hill
50m

all walk back rest.. good fun day...

[BPP]

Originally posted by scott_donald
Sprints 290304

plyos

50m 45 degree hill
50m 45 degree hill
50m 45 degree hill
50m 45 degree hill
50m
50m
50m
50m
50m
50m 45 degree hill
50m 45 degree hill
50m 45 degree hill
50m

all walk back rest.. good fun day...

noyce

[scott_donald]

Originally posted by bigpoppaproppy
noyce

it was fun tonight.... nice weather too...

[DB15]

Ever been timed in the 100m

[scott_donald]

Originally posted by DB15
Ever been timed in the 100m

no... was crap tonight... we race our 50m flats etc... fort he first 5 i can first out of the others in my position... but in the big race last 50 i am usually in top 2/3 and came about 6... got a bad start...

[DB15]

when does rugby season end/start for that mnatter I have no idea

[scott_donald]

Originally posted by DB15
when does rugby season end/start for that mnatter I have no idea

mmm august - may....

but 15 aside is august - april... then 7 a side stuff...

[DB15]

so your lifting will really pick up after the season take it, or will the 7 asside stuff be too much to simply consentrare on the weight room

[scott_donald]

Originally posted by DB15
so your lifting will really pick up after the season take it, or will the 7 asside stuff be too much to simply consentrare on the weight room

i always concentrate in the weight room... we only get 6 weeks off... and for some of them i might be in canada playign rugby...

[DB15]

so I take it you are on a semi pro team?

do you get paid

[scott_donald]

Originally posted by DB15
so I take it you are on a semi pro team?

ye i am in the seconds for the team tho... just learning and improving...played 2 times now for the first team.... they came third in the scottish premier division this year...

[Heisman]

Originally posted by scott_donald
no... was crap tonight... we race our 50m flats etc... fort he first 5 i can first out of the others in my position... but in the big race last 50 i am usually in top 2/3 and came about 6... got a bad start...

Do you have a set routine (not workout, just actual routine) that you follow leading up to the start of the race? If you don't, then you should start one. It will probably help make sure that you get a good start every time.

[scott_donald]

290304

Push

Incline bench 135x6 135x6 137.5x6
LF Dips +40x8 +40x8 +40x8
Military press 70x6 72.5x6 72.5x6
Close grip bench 135x4 135x4 137.5x4

side laterals 14x8 14x8

incline went well thats the 300lbs barrier for 6 reps now... dips went well...military press up 2.5kg... close grip bench also up 2.5kg... yay back to 300 barrier... for todays extra felt like side laterals went well...

[scott_donald]

Originally posted by Heisman
Do you have a set routine (not workout, just actual routine) that you follow leading up to the start of the race? If you don't, then you should start one. It will probably help make sure that you get a good start every time.

no it does not really matter... just crouch and run...

[Jesin]

Nice workouts man. Really impressive strenght. Where at in Canada will you be playing, all over or stationed?

[scott_donald]

Originally posted by Jesin
Nice workouts man. Really impressive strenght. Where at in Canada will you be playing, all over or stationed?

dunno if i am goin yet will speak witht eh two canadians that are over here playing right now... it will be calgary...

[Jesin]

ahhh not bad man. You'll love Calgary, its a great city!

[scott_donald]

Originally posted by Jesin
ahhh not bad man. You'll love Calgary, its a great city!

how far u from there...

[Jesin]

I think its something like a 5-6 days drive, so far, ahaha. Im directly on the East Coast on an island. I can spit from my house and hit the ocean. Calgary is out west, closer to the Pacific Ocean.

[scott_donald]

Originally posted by Jesin
I think its something like a 5-6 days drive, so far, ahaha. Im directly on the East Coast on an island. I can spit from my house and hit the ocean. Calgary is out west, closer to the Pacific Ocean.

oh well... road trip...

ye i am on the east coast of scotland.... it would be a 5-6 month swim for me...

[BPP]

Originally posted by scott_donald
oh well... road trip...

ye i am on the east coast of scotland.... it would be a 5-6 month swim for me...

yeh, that swim would be quite the scunner

my baw heid would be a hough for nessie

[scott_donald]

Originally posted by bigpoppaproppy
yeh, that swim would be quite the scunner

my baw heid would be a hough for nessie

still learning...

[BPP]

Originally posted by scott_donald
still learning...

trust me, im very good with language, it wont take long :cool:

the accent is easier than the vocab ;)

[scott_donald]

Originally posted by bigpoppaproppy
trust me, im very good with language, it wont take long :cool:

the accent is easier than the vocab ;)

goodluck... just need to wind up elite with it now...

[BPP]

Originally posted by scott_donald
goodluck... just need to wind up elite with it now...
yeh

hoots! better get started, that'll take awhile :cool:

[Jocableguy]

I love canada the women are real suckers for new yorkers. Great place to go escape for awhile. Unfortunatelly everyone thinks i carry knives with me....and I have to keep telling them I just keep them at home for display.

[DB15]

Originally posted by Jesin
I think its something like a 5-6 days drive, so far, ahaha. Im directly on the East Coast on an island. I can spit from my house and hit the ocean. Calgary is out west, closer to the Pacific Ocean.

East coast indeed were the only two too my knowlage, rugby is suprisingly big here

[scott_donald]

Originally posted by DB15
East coast indeed were the only two too my knowlage, rugby is suprisingly big here

eh...

[DB15]

Originally posted by scott_donald
eh...

'That some kidn of sick joke?

hahaha

[scott_donald]

Originally posted by DB15
'That some kidn of sick joke?

hahaha

you have lost me completely...

[DB15]

Originally posted by scott_donald
eh...

Canadians tend to get made fun of because we usually throw eh into every sectence, I just jumped to conclusions

[scott_donald]

Originally posted by DB15
Canadians tend to get made fun of because we usually throw eh into every sectence, I just jumped to conclusions

ok,,,, what did u say originally then...

[Jesin]

Originally posted by DB15
East coast indeed were the only two too my knowlage, rugby is suprisingly big here

I know, Soccer and rugby rule around here almost as much as hockey. Its crazy.

[Jesin]

Originally posted by scott_donald
ok,,,, what did u say originally then...


he meant him and i are the only 2 ppl from the east coast of canada to his knowledge....besides rottie.

[Heisman]

Scott, your PM box is full.

I'll sign up at the land of torrents or whatever it is, even though I doing anything with torrents.

[scott_donald]

Originally posted by Jesin
he meant him and i are the only 2 ppl from the east coast of canada to his knowledge....besides rottie.

ah ok....

[theq]

Hey Scott , What videos do you recommend, BB or Powerlifting?
Titles

[scott_donald]

Originally posted by Heisman
Scott, your PM box is full.

I'll sign up at the land of torrents or whatever it is, even though I doing anything with torrents.

empty now been away alll day...

ye just muck about there... i use it to be cheeky and annoy people...

[scott_donald]

Originally posted by theq
Hey Scott , What videos do you recommend, BB or Powerlifting?
Titles

take a look here...

there are some talked about...

http://s6.invisionfree.com/The_Land_Of_Torrents/index.php?showtopic=280&st=0&#last

[scott_donald]

Originally posted by Jesin
he meant him and i are the only 2 ppl from the east coast of canada to his knowledge....besides rottie.

east coast.....hehehe...

[OUMoneyMan]

Can't say that I actually recommend it since it's in Dutch, but I just got done watching Markus Ruhl's video and "Holy ****" was the only thing I could say. The guy is so freaky. I thought that Dorian Yates had the market corner on freaky mass back in the mid 90's but Ruhl takes the cake.

Yates' Blood and Guts is a decent video. He shows what it really means to go heavy with 100% intensity.

I haven't really seen many workout vids, so I'll let those that have tell you which are the best.

[scott_donald]

Originally posted by OUMoneyMan
Can't say that I actually recommend it since it's in Dutch, but I just got done watching Markus Ruhl's video and "Holy ****" was the only thing I could say. The guy is so freaky. I thought that Dorian Yates had the market corner on freaky mass back in the mid 90's but Ruhl takes the cake.

Yates' Blood and Guts is a decent video. He shows what it really means to go heavy with 100% intensity.

I haven't really seen many workout vids, so I'll let those that have tell you which are the best.

best i have seen is ronnie unbeleivable... didnt like dorian yates one...

[RiNgMaSteR]

Yeah, everyone talks about how hard ronnie trains and that video proves it.

[scott_donald]

310304

Pull

BB row 112.5x6 112.5x6 112.5x6
Power Shrug 147.5x8 147.5x8 147.5x8
DB curl 32.5x6 32.5x6 32.5x6

did not have time to do chins... in a rush... did pull instead of legs since i was in a rush... rows up 2.5kg...yay...shrugs up 12.5kg... used straps now grip gone...tried 30secs rest...good idea... db curls awesome up 5kg....

18minute workout...

then forgot cubans...

cuban rot 40x8 40x8....

[Heisman]

Great workout. Everything is going up. Why were you in a rush?

[scott_donald]

Originally posted by Heisman
Great workout. Everything is going up. Why were you in a rush?

been running around all day today... and home for dinner then back out again... got a night out for a friends bday adn i am picking people up so if i am late they are late... quickest workout ever tho... felling it now tho 10 mins later... forarms are dead...

[Heisman]

What time is it where you live? I just realized that you have probably been up a lot longer than I have.