Scott Donald's Training Journal

[Heisman]

Originally posted by scott_donald
050804

big question

what do you lot wrecken i should do from here...

was speaking to my friend that played pro rugby for glasgow... he is 6'5 240lbs... and was discussing what i should do from here...

i really dont know...

1 - work of fitness and speed and keep weight...

2 - go all out bulk and keep fitness levels...

3 - somewhere in between...

It depends on what you need the most for rugby, but:

I'd go all out and bulk. You obviously have no problem keeping lean. Run 2-3 times a week but eat as much as you possibly can. No holding back. Of couse, workout as well.

This is the 1,500th post in this journal!

Mine will catch up soon. :D

[Wheelies]

Id go all out clean bulk, with all the running you do, you will stay fairly lean, but you have been chiling at like 205-215 forever, I want to see you at 235, cuz you said youd post pics when you got to 225 or something.

[warped]

Originally posted by scott_donald
050804

big question

what do you lot wrecken i should do from here...

was speaking to my friend that played pro rugby for glasgow... he is 6'5 240lbs... and was discussing what i should do from here...

i really dont know...

1 - work of fitness and speed and keep weight...

2 - go all out bulk and keep fitness levels...

3 - somewhere in between...

I would think you should compare yourself to the rest of the players. Are you in good enough cardio shape to keep up, are you strong enough to push others around? I would say find your weak points and try to improve them in the next few weeks.

[scott_donald]

Originally posted by warped
I would think you should compare yourself to the rest of the players. Are you in good enough cardio shape to keep up, are you strong enough to push others around? I would say find your weak points and try to improve them in the next few weeks.

thats about the best reply...

thanks everyone else...

i think i am goin to bulk for 10 weeks and see what happens... no to work out what to do from here.... diets is what i suck at... try adn get 350-400g of protein and then from there i go on feel for the day... right now 3500-4000 calories.... want to aim for 5000... anyone want to help me here... i am a very fussy eater...

[DB15]

finish (if you have any left) those articles for bb.com and get some supplemetns to help you out

[scott_donald]

Originally posted by DB15
finish (if you have any left) those articles for bb.com and get some supplemetns to help you out

cant be bothered waiting for athletes.com to try some fun ones...

[Heisman]

Originally posted by scott_donald
thats about the best reply...

I said the same thing, just in different words. :D

I submitted an article in the article section; when will I find out if they are going to post it?

[scott_donald]

you get an email form will or ryan...

[Heisman]

Originally posted by scott_donald
you get an email form will or ryan...

Kind of makes me wish I put in a real email address. :D

[hepennypacker52]

Originally posted by Heisman
Kind of makes me wish I put in a real email address. :D

LOL, I submitted an article and have been waiting for about a week for a reply. I sent Ryan an e-mail after the third day because I didn't know if I sent it to the right address.

[BigTraps]

Originally posted by scott_donald
thats about the best reply...

thanks everyone else...

i think i am goin to bulk for 10 weeks and see what happens... no to work out what to do from here.... diets is what i suck at... try adn get 350-400g of protein and then from there i go on feel for the day... right now 3500-4000 calories.... want to aim for 5000... anyone want to help me here... i am a very fussy eater...

You can't go wrong with Oatmeal and Splenda (or some other artificial sweetener). A good way to make a sandwhich is to toast the whole grain bread and microwave the meat/poultry.

If you want a candy type snack then add a sweetener to natural peanut butter - beware though, it can lead to excessive peanut butter consumption.


Gimme some idea of what you like to eat because I've tried a lot of different concoctions to get my taste buds going. :cool:

[Heisman]

Originally posted by hepennypacker52
LOL, I submitted an article and have been waiting for about a week for a reply. I sent Ryan an e-mail after the third day because I didn't know if I sent it to the right address.

I just checked my email, and I do have the right address.

Scott, aren't you supposed to go to the post your article section, post the article in a thread form, and do nothing else except wait?

[scott_donald]

ye but all i have ot do now is send to will since i did my second one...

[scott_donald]

Originally posted by BigTraps
You can't go wrong with Oatmeal and Splenda (or some other artificial sweetener). A good way to make a sandwhich is to toast the whole grain bread and microwave the meat/poultry.

If you want a candy type snack then add a sweetener to natural peanut butter - beware though, it can lead to excessive peanut butter consumption.


Gimme some idea of what you like to eat because I've tried a lot of different concoctions to get my taste buds going. :cool:

sorry never noticed this last night...

i dunno for carbs i have potatoes... tortillias... bread... cereal and ofcourse some sugar... for breakfast i always have 125g of carbs and milk... then from there i just see how things go... cant eat peanut butter comes back up anything to do with nuts... thats the thing think i will struggle to get enough non boring carbs to fill the need for 5000 calories...

[warped]

Originally posted by scott_donald
sorry never noticed this last night...

i dunno for carbs i have potatoes... tortillias... bread... cereal and ofcourse some sugar... for breakfast i always have 125g of carbs and milk... then from there i just see how things go... cant eat peanut butter comes back up anything to do with nuts... thats the thing think i will struggle to get enough non boring carbs to fill the need for 5000 calories...

How about homemade whole wheat pasta?

[scott_donald]

Originally posted by warped
How about homemade whole wheat pasta?

pasta tastes like plastic... only eat it if i have to...

[BigTraps]

Make yourself a healthy burrito. Stuff the burrito with lettuce, chicken, peppers, tomatoes, and other vegetables. You might try making homade protein bars with your oatmeal.

The best way to eat potatoes if you are having trouble eating enough of them is to mash them.

You might also try eating even more meals than normal and just make them smaller instead of trying to stuff 1000 calories down your throat at a time.

[Davesta]

Originally posted by scott_donald
050804

big question

what do you lot wrecken i should do from here...

was speaking to my friend that played pro rugby for glasgow... he is 6'5 240lbs... and was discussing what i should do from here...

i really dont know...

1 - work of fitness and speed and keep weight...

2 - go all out bulk and keep fitness levels...

3 - somewhere in between...

To be honest, I'd like to see you try a powerlifting routine, because I think we all know you could lift some huge numbers if you trained for it...

However, if you're looking to stick to the same lifting routine, I'd suggest bulking, albeit cleanly for a while to pack on some extra size. What position do you play in rugby? That's a pretty important factor in your decision...

[scott_donald]

Originally posted by Davesta
To be honest, I'd like to see you try a powerlifting routine, because I think we all know you could lift some huge numbers if you trained for it...

However, if you're looking to stick to the same lifting routine, I'd suggest bulking, albeit cleanly for a while to pack on some extra size. What position do you play in rugby? That's a pretty important factor in your decision...

ye will mix and match every thing or even try a full body... not sure yet goin to work that out on sunday night...

i play back row...

[Davesta]

Well if you play back row, then you're obviously gonna want some good mass on you, aswell as good strength, and really good cv fitness! So in conclusion, I'd say you're screwed :D

Seriously though, from your cardio workouts, you look like in you're in real good shape cardio-wise, and obviously your strength is unreal, so I'd suggest packing on a bit more mass. Make the move up from Martin Williams to Colin Charvis!! I would've used Scottish players in that analogy, but they're all crap :p

[scott_donald]

060804

pull

power shrugs
140x20
140x20
140x20
140x20

hang clean
40x10
40x10
40x10
40x10
40x10
40x10
40x10
40x10

ah last deload session... get to go heavy again soon...

power shrug - first set was stiff... not too good at all... seconds set was better... last three reps were tiring... third set was the same... bite teeth to finish... forth set was hard... hang clean - weights look so weinerish... first set was real easy and speed and form were awesome... second set was great too... third set was perfect... but somehow got a huge blood blister on my had.... forth set was good too blister burst... bleeding to death now... fifth set was good... sixth set was sonic... seventh set things getting harder now... eighth set was awesome...

[BigTraps]

Yeesh. Nothing like a great blood blister to ruin a perfectly good workout. At least you didn't let it slow you down though.

I can see you now; blood bleeding from your hand and the iron, every time you flip the clean up the blood hits the wall and the ceiling. :D

[scott_donald]

Originally posted by Davesta
Well if you play back row, then you're obviously gonna want some good mass on you, aswell as good strength, and really good cv fitness! So in conclusion, I'd say you're screwed :D

Seriously though, from your cardio workouts, you look like in you're in real good shape cardio-wise, and obviously your strength is unreal, so I'd suggest packing on a bit more mass. Make the move up from Martin Williams to Colin Charvis!! I would've used Scottish players in that analogy, but they're all crap :p

charvis is crap... simon taylor is good... na would want to play like the two flankers for sa them two are awesome so in mange for france and mccaw for new zealand...

[scott_donald]

Originally posted by BigTraps
Yeesh. Nothing like a great blood blister to ruin a perfectly good workout. At least you didn't let it slow you down though.

I can see you now; blood bleeding from your hand and the iron, every time you flip the clean up the blood hits the wall and the ceiling. :D

haha... was not that bad but still almost admitted to er...

[Davesta]

Originally posted by scott_donald
charvis is crap... simon taylor is good... na would want to play like the two flankers for sa them two are awesome so in mange for france and mccaw for new zealand...

You're right, Charvis is crap! I was trying to think of a good Welsh back row who was heavier than Martin Williams, and I was kinda hoping you wouldn't notice I put Charvis :D

France have got some awesome back row players. Magne's great and the other one whos name I can never say! I always call him Harikuri! I'm sure you know the one I mean!

[Davesta]

Nice workout by the way. I bet you're looking forward to getting back to proper training now?

[Gaz[]v[]atrix]

Hi Scott the workouts are looking good as always. What are Power shrugs or is that because there just heavy?

lmao at the bleeding to death bit....

If your playing rugby then I would just put on as much mass as possible so you will be like a big wall of stone ready to just take down anything lol.

[Heisman]

You are pissing me off with these 10 rep sets of hang cleans. It isn't cardio, bro. I know you are deloading, but just do a couple of reps and really focus on form. I can hang clean 40 kg with ease without using any leg drive; it should be nothing for you. You should go up to around 70 % of your max powerclean and work on your powerclean form, IMO.

Powershrugs look good though. :cool:

[scott_donald]

Originally posted by Davesta
Nice workout by the way. I bet you're looking forward to getting back to proper training now?

ye really looking forward but have no idea what to do yet...

[scott_donald]

Originally posted by Gaz[]v[]atrix
Hi Scott the workouts are looking good as always. What are Power shrugs or is that because there just heavy?

lmao at the bleeding to death bit....

If your playing rugby then I would just put on as much mass as possible so you will be like a big wall of stone ready to just take down anything lol.

power shrugs are the same as regular bb shrugs but you power yourself onto your toes... can move more weight...

ye looks like i am goin to do that...

[scott_donald]

Originally posted by Heisman
You are pissing me off with these 10 rep sets of hang cleans. It isn't cardio, bro. I know you are deloading, but just do a couple of reps and really focus on form. I can hang clean 40 kg with ease without using any leg drive; it should be nothing for you. You should go up to around 70 % of your max powerclean and work on your powerclean form, IMO.

Powershrugs look good though. :cool:

ye i know what you mena i could not think of anything else to do... i wantd to rest my lats and thought that would do... i agree i prob shouldnt have but its in the past now and now to something new adn heavy...

any ideas what to do...

how are 20 rep power shrugs good then...

[Heisman]

Originally posted by scott_donald
ye i know what you mena i could not think of anything else to do... i wantd to rest my lats and thought that would do... i agree i prob shouldnt have but its in the past now and now to something new adn heavy...

any ideas what to do...

how are 20 rep power shrugs good then...

Form is less of an issue with power shrugs. Plus, you've never had problems with them, but you have expressed disappointment in your power clean.

Have you figured out your goals for your next training cycle yet?

[Wheelies]

Do you guys ever do seated db cleans I think they are called? Where you basically almost do a hammer curl with a ton of momentum up and then pressthe db's up over your head?

[Heisman]

Originally posted by Wheelies
Do you guys ever do seated db cleans I think they are called? Where you basically almost do a hammer curl with a ton of momentum up and then pressthe db's up over your head?

No, lol.

[scott_donald]

Originally posted by Heisman
Form is less of an issue with power shrugs. Plus, you've never had problems with them, but you have expressed disappointment in your power clean.

Have you figured out your goals for your next training cycle yet?

ye i agree there... but form adn speed was awesome on pcleans tongiht... very happy...

no i have no idea and away till sunday night... so think of anything... was maybe thinking fullbody - strength, power, hypertrophy.... or somthing like that...

[Heisman]

Originally posted by scott_donald
no i have no idea and away till sunday night... so think of anything... was maybe thinking fullbody - strength, power, hypertrophy.... or somthing like that...

That really limits it down. :rolleyes: :D

I'll come up with something and post it here. :)

You could do what Davesta's doing if you want, although that is definitely not fullbody.

[scott_donald]

Originally posted by Wheelies
Do you guys ever do seated db cleans I think they are called? Where you basically almost do a hammer curl with a ton of momentum up and then pressthe db's up over your head?

fraid not... prefer to stand up...

[scott_donald]

Originally posted by Heisman
That really limits it down. :rolleyes: :D

I'll come up with something and post it here. :)

You could do what Davesta's doing if you want, although that is definitely not fullbody.

well does not have to be that but thats what i was thinking...

[Heisman]

Originally posted by scott_donald
well does not have to be that but thats what i was thinking...

Alright, fullbody it is. I'll come up with something.

[hepennypacker52]

You could always modify Westside a bit to accomodate hypertrophy, while still gaining great strength and explosive power.

It's not fullbody, just a suggestion though.

[scott_donald]

Originally posted by hepennypacker52
You could always modify Westside a bit to accomodate hypertrophy, while still gaining great strength and explosive power.

It's not fullbody, just a suggestion though.

like what sorry... westside is a four day routine which is too much with rugby 4 times a week...

[hepennypacker52]

Originally posted by scott_donald
westside is a four day routine which is too much with rugby 4 times a week...

I see.

Here's an abbreviated variation of westside, that can be done 2 days per week, combining max effort and dynamic work into 1 workout. So that could be done twice per week : http://www.ironaddicts.com/articles/westsidemod.htm

[Wheelies]

Originally posted by Heisman
No, lol.

Why are you laughing, I see the powerlifters in gym doing them all the time. THey say even though it looks like shoulder exercise it kills the upper back/trap area.

[Heisman]

Originally posted by Wheelies
Why are you laughing, I see the powerlifters in gym doing them all the time. THey say even though it looks like shoulder exercise it kills the upper back/trap area.

Wait, so you sit in a chair with a heavy dumbell, do a cheat hammer curl, and shoulder press it? I've never heard any of the guys at FI ever talk about doing that (and there are 800+ benchers, 1,000+ squatters, and 700+deadlifters over there that I've talked to). Nobody has ever mentioned that exercie.

Scott, how many days a week do you want to workout? Or do you just want to do what hepennypacker52 suggested?

[scott_donald]

well it would be three days...

this is something i have considered... but dont really like some of the excercises...

http://www.defrancostraining.com/articles/archive/articles_westside.htm

need o lifts in there... etc...

[Heisman]

Originally posted by scott_donald
well it would be three days...

this is something i have considered... but dont really like some of the excercises...

http://www.defrancostraining.com/articles/archive/articles_westside.htm

need o lifts in there... etc...

That looks pretty good. Do you want to do it? I'm sure we could modify it...

[scott_donald]

Originally posted by Heisman
That looks pretty good. Do you want to do it? I'm sure we could modify it...

ye go on try and see what you come up with from it... i have a few ideas...

[hepennypacker52]

You could always go with Beyond Brawn style training also, with 20 rep squatting and such, 2 workouts a week with low volume. That would also be a great way to maintain/add size and strength during the rugby season.

[Heisman]

Originally posted by scott_donald
ye go on try and see what you come up with from it... i have a few ideas...

The last time we did this I made a long post and you ignored the whole thing. :D

Just post what you are thinking and I'll comment on it.

[Wheelies]

Originally posted by Heisman
Wait, so you sit in a chair with a heavy dumbell, do a cheat hammer curl, and shoulder press it? I've never heard any of the guys at FI ever talk about doing that (and there are 800+ benchers, 1,000+ squatters, and 700+deadlifters over there that I've talked to). Nobody has ever mentioned that exercie.

Scott, how many days a week do you want to workout? Or do you just want to do what hepennypacker52 suggested?

Heisman, are you giving me lip. :D

I had never seen it either, and I always wondered why they were sitting there doing a "cheat" shoulder press. Its not actually a hammer curl, but its the same motion, but you use a ton of momentum and swing to bipass the biceps. But theres some pretty impressive powerlifters at my gym, last year one dude set the American deadlift record at for 18-19 year olds, pulled I think 710 at a bodyweight of 220.

[scott_donald]

Originally posted by Heisman
The last time we did this I made a long post and you ignored the whole thing. :D

Just post what you are thinking and I'll comment on it.

na this time i will listen just confusing myself with what i would do right now..

[scott_donald]

Originally posted by hepennypacker52
You could always go with Beyond Brawn style training also, with 20 rep squatting and such, 2 workouts a week with low volume. That would also be a great way to maintain/add size and strength during the rugby season.

na too much a bb routine for me i would say...

[Heisman]

Originally posted by Wheelies
Heisman, are you giving me lip. :D

I had never seen it either, and I always wondered why they were sitting there doing a "cheat" shoulder press. Its not actually a hammer curl, but its the same motion, but you use a ton of momentum and swing to bipass the biceps. But theres some pretty impressive powerlifters at my gym, last year one dude set the American deadlift record at for 18-19 year olds, pulled I think 710 at a bodyweight of 220.

Are you talking about Jeremy Hartman?

[scott_donald]

Originally posted by Heisman
Are you talking about Jeremy Hartman?

forget that right now help me goin to bed soon...

[Heisman]

Originally posted by scott_donald
forget that right now help me goin to bed soon...

LOL, just go have fun until Sunday. I'll figure something out by then.

[Wheelies]

Originally posted by Heisman
Are you talking about Jeremy Hartman?

Yes, how did you know that.

[scott_donald]

Originally posted by Heisman
LOL, just go have fun until Sunday. I'll figure something out by then.

ye good point... got six hour bus journey then a game then nigth out there then six hour bus home... lucky me...

[Heisman]

Originally posted by Wheelies
Yes, how did you know that.

Dis boy gotz mad skillz!

Goodluck in the game, Scott.

[scott_donald]

thanks all and if anyone would like to modify the defranco program then have a go open to everything...

i will try to make one on the bus tomorrow...

[Davesta]

I've been looking over that DeFranco program, and if you were to follow it pretty much exactly, with a couple of o-lifts thrown in, it could look something like this (Basing it on lifts, volume etc that you usually do)...

Monday - Upper ME

Flat/Incline Bench Press - 5+ x 3-5
Barbell Row - 4 x 6
Power Snatch - 5 x 2-3
Power Shrugs - 5 x 10
Weighted Crunches - 4 x 10

Wednesday - Lower Body

Power Cleans - 6+ x 3
Squats - 4 x 8
Speed Deadlift - 5 x 3
SLDL - 4 x 8
Static holds

Friday - Upper Rep

Bench Press - 3 x 20
CGBP - 3 x 8-10
Pull Ups - 4 x 8-10
Lat raises - 3 x 8-10
Barbell Curls - 3 x 8-10

There's probably a bit too much hamstring work on leg day here with deads, squats and SLDLs. Maybe you could substitute front squats in for squats...there's an idea for you anyway...

[scott_donald]

i like the look of that... i am just about to write up what i came up with...

[Heisman]

Originally posted by scott_donald
i like the look of that... i am just about to write up what i came up with...

Cool, write it up and I'll critique it. I work best that way. ;)

[scott_donald]

What me thinking for routine

Max effort lift (upper)

Incline bench 5x3 up to max
Flat bench 3x8
Db rows 4x10
Power cleans 5x3

Max effort lift (lower)

Squats 5x10 up to max
Single leg squats 4x12
Sldl 4x8
Forearm curls 3x20

Repetition (upper)

Flat bench 100kg max for 3 sets 60sec rest
Close grip bench 3x8
Chins 4x8
Power shrugs 5x10 up to max
Hammer curls 3x8

Core work
Weighted crunches 5x10
Leg raises 5x10
Ball kneel 5xmax

[Jesin]

nice workout scott......how do u like the single legged squats?

[scott_donald]

Originally posted by Jesin
nice workout scott......how do u like the single legged squats?

eh... thats a proposed workout not done them ever...

[DB15]

how long do you this you will follow this routine

[scott_donald]

Originally posted by DB15
how long do you this you will follow this routine

dunno.. will find out...

[Bignbuff]

Looks pretty good Scott.

When will you be starting this new routine?

[scott_donald]

Originally posted by Bignbuff
Looks pretty good Scott.

When will you be starting this new routine?

still up for tinkering...

will start tomorrow...

need to sort out diet next,,,

hows things with you...

[Heisman]

Originally posted by scott_donald
What me thinking for routine

Max effort lift (upper)

Incline bench 5x3 up to max
Flat bench 3x8
Db rows 4x10
Power cleans 5x3

I would do push presses instead of flat bench. It's given you problems in the past and push presses will help more with power. If you are worried about size then add a couple sets of dips. I would do barbell rows instead of dumbell and go heavier, but it is up to you.

Max effort lift (lower)

Squats 5x10 up to max
Single leg squats 4x12
Sldl 4x8
Forearm curls 3x20

Why are you doing 10 reps for a max effort? I'd drop it to 3-5 reps, go to a max, and then do front squats with sets of 10 or something like that. Good luck with the single leg squats; they are tricky.

Repetition (upper)

Flat bench 100kg max for 3 sets 60sec rest
Close grip bench 3x8
Chins 4x8
Power shrugs 5x10 up to max
Hammer curls 3x8

I would throw deadlifts in here. I think they would help you a lot (you haven't done them in a little while).

Core work
Weighted crunches 5x10
Leg raises 5x10
Ball kneel 5xmax

For the max effort lifts, are you going to pick a few and cycle them each week (like, incline bench one week, push press another week, dips the next week, etc)? I'm talking about upper and lower (you could do squats one week, front squats the next, stiff legged deadlifts the next, etc.).

[scott_donald]

Originally posted by Heisman
For the max effort lifts, are you going to pick a few and cycle them each week (like, incline bench one week, push press another week, dips the next week, etc)? I'm talking about upper and lower (you could do squats one week, front squats the next, stiff legged deadlifts the next, etc.).

ok before i reply to what you said did you read the defrance page...

[Bignbuff]

Originally posted by scott_donald
still up for tinkering...

will start tomorrow...

need to sort out diet next,,,

hows things with you...
Ok gotchya.

Things are going well with me. Been traveling a lot this summer with vacation and college stuff so I haven't had the chance to frequent the boards as much as usual and keep up with my own training journal. I've been real busy with soccer as well. I have been able to keep up with my lifting nonetheless. :)

[scott_donald]

Originally posted by Bignbuff
Ok gotchya.

Things are going well with me. Been traveling a lot this summer with vacation and college stuff so I haven't had the chance to frequent the boards as much as usual and keep up with my own training journal. I've been real busy with soccer as well. I have been able to keep up with my lifting nonetheless. :)

thats good where have you been on vacation... i was in canada for a month... had an amazing time... so how has the lifting been goin with alll the cardio...

[Bignbuff]

Originally posted by scott_donald
thats good where have you been on vacation... i was in canada for a month... had an amazing time... so how has the lifting been goin with alll the cardio...
So far this summer I've been to Aruba, Florida, California, and Las Vegas. It's tough to fit in leg workouts with all the soccer I've been playing, I still do them once a week however (gotta find time to hit legs). I'd say that I've been going to the gym about three times a week on average so that's not too bad. All the cardio has help me stay cut.

[scott_donald]

Originally posted by Bignbuff
So far this summer I've been to Aruba, Florida, California, and Las Vegas. It's tough to fit in leg workouts with all the soccer I've been playing, I still do them once a week however (gotta find time to hit legs). I'd say that I've been going to the gym about three times a week on average so that's not too bad. All the cardio has help me stay cut.

thats good so you must have had a great summer then... lucky guy...

[Heisman]

Originally posted by scott_donald
ok before i reply to what you said did you read the defrance page...

Of course not. Why do you think I wanted you to post the routine so badly? :D

[scott_donald]

Originally posted by Heisman
Of course not. Why do you think I wanted you to post the routine so badly? :D

read it and see what it says... before i take what you say seriously...

[Heisman]

Originally posted by scott_donald
read it and see what it says... before i take what you say seriously...

You are by far the hardest person to help I've ever come across. ;)

I'll read the damn thing. :D

[scott_donald]

Originally posted by Heisman
You are by far the hardest person to help I've ever come across. ;)

I'll read the damn thing. :D

good...

[Heisman]

Originally posted by scott_donald
good...

I read the whole thing. :)

I love this line:

"Repetition Upper Body Day – I’ve substituted dynamic-effort days with repetition days for the upper body. This may be the biggest change from the traditional Westside template."

Of course it's the biggest change! The major part of Westside that was new to everybody was the DE stuff. :D

I stand by everything I previously said, except:

If your ME on upper body day is a benching movement then do military presses or dips for the assisstance exercise.

Do the single leg stuff and not the front squats instead. You can cycle front squats as a ME exercise.

I still think you should do deadlifts on repetition day if you aren't doing them on lower body day. When you do deadlifts do you feel it more in your legs or your back? You probably feel it more in your back, so it should count as and upper body day.

By the way, if you did sumo deads your deadlift would most likely skyrocket. They involve the legs more than conventional deads, and your legs are pretty strong. ;)

[scott_donald]

If your ME on upper body day is a benching movement then do military presses or dips for the assisstance exercise.

why tho...

I still think you should do deadlifts on repetition day if you aren't doing them on lower body day. When you do deadlifts do you feel it more in your legs or your back? You probably feel it more in your back, so it should count as and upper body day.

ye rack pulls could be good...

Why are you doing 10 reps for a max effort? I'd drop it to 3-5 reps, go to a max

ye but you know i have a thing against low rep squats...

I would do barbell rows instead of dumbell and go heavier, but it is up to you.

they have been so bad lately... need a change...


Now one thing i feel i am missing in here is some dynamic work... which is one thing that i would like to add but volume wise dont want to go above 20 sets a day...

[Davesta]

Originally posted by scott_donald
If your ME on upper body day is a benching movement then do military presses or dips for the assisstance exercise.

why tho...



Yeah, I kinda agree that if you're max effort lift is a benching movement, then you should add in something other than a benching movement for the assistance. Maybe throw in some lat raises as you seem to like them...It's up to you though...


Why are you doing 10 reps for a max effort? I'd drop it to 3-5 reps, go to a max

ye but you know i have a thing against low rep squats...



This is why I put cleans in on lower day as the max effort lift in the plan I suggested. You could use your high rep squats either before or after these, and throw power snathces in for upper ME day.



Now one thing i feel i am missing in here is some dynamic work... which is one thing that i would like to add but volume wise dont want to go above 20 sets a day...

You could maybe deviate from the suggested workout and use fridays as full body DE days with higher reps and speed work...just a thought...

[scott_donald]

mmm... thinking back in a bit...

[Jesin]

Originally posted by scott_donald
eh... thats a proposed workout not done them ever...

gotcha....one legged squats are mint.

[scott_donald]

Originally posted by Davesta
Yeah, I kinda agree that if you're max effort lift is a benching movement, then you should add in something other than a benching movement for the assistance. Maybe throw in some lat raises as you seem to like them...It's up to you though...

[b]

This is why I put cleans in on lower day as the max effort lift in the plan I suggested. You could use your high rep squats either before or after these, and throw power snathces in for upper ME day.

[b]

You could maybe deviate from the suggested workout and use fridays as full body DE days with higher reps and speed work...just a thought...

ok agree will do military prees for the asistance...

want to use the 10 rep squats as my max... working well before etc..

idea gone now dont like it... forgget more dynamic work... need to work on size and strength more as a priority...

[scott_donald]

Originally posted by Jesin
gotcha....one legged squats are mint.

thinking i will be using very light weight to start...

[DB15]

wow all that information was hard to follow, I have alot to learn

[Jesin]

yea....I never did squats before because I feared my knees, but one legged I felt very comfortable. I started out with 70lb db, and you can do much more then I can. Just mess around and see what feels comfortable, get the form and ****.....why am I even telling you this, you already know whats up.

[scott_donald]

Originally posted by DB15
wow all that information was hard to follow, I have alot to learn

eh...

[scott_donald]

Originally posted by Jesin
yea....I never did squats before because I feared my knees, but one legged I felt very comfortable. I started out with 70lb db, and you can do much more then I can. Just mess around and see what feels comfortable, get the form and ****.....why am I even telling you this, you already know whats up.

thanks...

[Heisman]

Originally posted by scott_donald
ok agree will do military prees for the asistance...

want to use the 10 rep squats as my max... working well before etc..

idea gone now dont like it... forgget more dynamic work... need to work on size and strength more as a priority...

Remember, you are doing this more for Rugby then anything else. Military presses will help your strength from different angles, so to speak.

Yeah, 10 reps has worked for you; can't deny that. :D

We could probably fit in DE work if you wanted to.

[scott_donald]

Originally posted by Heisman
Remember, you are doing this more for Rugby then anything else. Military presses will help your strength from different angles, so to speak.

Yeah, 10 reps has worked for you; can't deny that. :D

We could probably fit in DE work if you wanted to.

no goin to keep it out... decided...

now it looks like this...

Max effort lift (upper)

Incline bench 5x3 up to max
Military press 3x8
Db rows 4x10
Power cleans 5x3


Max effort lift (lower)

Squats 5x10 up to max
Single leg squats 4x12
Sldl 4x8
rack pulls 3x5
Forearm curls 3x20


Repetition (upper)

Flat bench 100kg max for 3 sets 60sec rest
Power shrugs 5x10 up to max
Close grip bench 3x8
Chins 3x8
Hammer curls 3x8


Core work

Weighted crunches 5x10
Leg raises 5x10
Ball kneel 5xmax

[SteR-]

yo scott, I see you're following that defranco training kinda.. I'm gonna start it up tomorrow as I also wanna get bigger and stronger before the season starts.. I'll be checking your log to see how you're progressing - just hope it works :)

[scott_donald]

Originally posted by SteR-
yo scott, I see you're following that defranco training kinda.. I'm gonna start it up tomorrow as I also wanna get bigger and stronger before the season starts.. I'll be checking your log to see how you're progressing - just hope it works :)

what you thinking of doin think i have my final version there unless anyone can persuade me otherwise...

[Davesta]

Originally posted by scott_donald
Max effort lift (upper)

Incline bench 5x3 up to max
Military press 3x8
Db rows 4x10
Power cleans 5x3


Max effort lift (lower)

Squats 5x10 up to max
Single leg squats 4x12
Sldl 4x8
rack pulls 3x5
Forearm curls 3x20


Repetition (upper)

Flat bench 100kg max for 3 sets 60sec rest
Power shrugs 5x10 up to max
Close grip bench 3x8
Chins 3x8
Hammer curls 3x8


Core work

Weighted crunches 5x10
Leg raises 5x10
Ball kneel 5xmax

Looks good. I like it! The only gripe I have with it is the lack of deadlifts, but then I do love deadlifts :D

Are you gonna stick to the exercises listed, or are you thinking about cycling them a bit?

[scott_donald]

Originally posted by Davesta
Looks good. I like it! The only gripe I have with it is the lack of deadlifts, but then I do love deadlifts :D

Are you gonna stick to the exercises listed, or are you thinking about cycling them a bit?

that will be the main lifts but if i feel like changing them then i will you know i like to play about...

now diet goin shopping out of whey tho... 10 weeks at roughly 5000 calories... goin to be hard...

[Gaz[]v[]atrix]

Good luck with the new workout looks interesting. Wow 5000 cals a day thats going to be hard on the pocket ah well the joys of bulking your going to be huge man...

[scott_donald]

Originally posted by Gaz[]v[]atrix
Good luck with the new workout looks interesting. Wow 5000 cals a day thats going to be hard on the pocket ah well the joys of bulking your going to be huge man...

still live at home and therefor mum pays for half of my food... so should be ok.. well i hope so...

[Davesta]

Originally posted by scott_donald
that will be the main lifts but if i feel like changing them then i will you know i like to play about...

now diet goin shopping out of whey tho... 10 weeks at roughly 5000 calories... goin to be hard...

If you're looking for cheap whey, try www.myprotein.co.uk They're a uk based company and I've ordered from them a couple of times, and they're really good. It's not the most flavoursome stuff I've had, but it's cheaper than the stuff in shops and it does the job well enough :)

[scott_donald]

Originally posted by Davesta
If you're looking for cheap whey, try www.myprotein.co.uk They're a uk based company and I've ordered from them a couple of times, and they're really good. It's not the most flavoursome stuff I've had, but it's cheaper than the stuff in shops and it does the job well enough :)

just ordered about ten minutes ago 15lbs of ON whey... but thanks...

[Jesin]

looks good scott......5000 cals! geez, good luck man!

[scott_donald]

Originally posted by Jesin
looks good scott......5000 cals! geez, good luck man!

thanks about to go shopping now...

[scott_donald]

090804

Max effort lift (upper)

Incline bench
120x3
130x3
140x3
150x3
165x3(363lbs)=PR

Military press
60x8
70x8
75x8(165lbs)

Db rows
47.5x10(104.5lbs)PR
47.5x10
47.5x10
47.5x10

Power cleans
75x3
75x3
75x3
75x3
75x3

db cuban rotations
16.5x8
16.5x8

first day of big bulk... went shopping but did not eat well in am so think it starts properly tomorrow...weight is 210lbs...

incline bench - first set was smooth... second set was nice too... third set was smooth... forth set was hard... fifth set was so hard... first time that heavy in about 6 weeks... just made and no more... MIlitary press - first time doin these in months... first set felt nice and smooth and easy... second set up 10kg... went well tho... third set up 5kg... and still made it harder tho... DB row - first set was good... second set was hard... third set was good hard tho... forth set was real hard but made it... Power cleans - Keep at decent weight to focus on form and speed... First set was great and rapid... blister from fridya is so sore... second set dunted my chin and that was sore... third set was rapido... forth set was good... fifth set was ok speed was reduced... cuban rotations - first set was smooth... so was the second...

[Davesta]

Great workout Scott, looks like that deload did you good! How'd you hit your chin on the cleans?

[warped]

Great bench work man! And I suppose you got in some bicep work carrying all the food in? :D

[scott_donald]

Originally posted by Davesta
Great workout Scott, looks like that deload did you good! How'd you hit your chin on the cleans?

i dunno pulled it up too high and dunted myself... wish i had it video would have been funny...

[scott_donald]

Originally posted by warped
Great bench work man! And I suppose you got in some bicep work carrying all the food in? :D

ye carried everything in... more of a trap and grip work though... its about 60yards from car to kitchen...

[Wheelies]

Looks great, strong incline, suprised your military is so low comparibly, ...

[scott_donald]

Originally posted by Wheelies
Looks great, strong incline, suprised your military is so low comparibly, ...

i know i have always sucked at mp... dunno why but have... atleast it can only go up...

[Heisman]

Nice workout bro.

Although I've never hit my chin on cleans, I grazed my chin when I was learning form on jerks. I'm scared of knocking myself out with them.

[scott_donald]

Originally posted by Heisman
Nice workout bro.

Although I've never hit my chin on cleans, I grazed my chin when I was learning form on jerks. I'm scared of knocking myself out with them.

ye that must be dodgy not to fall backwards... think i just pulled with too much force...

so do you like the format after that...

[Davesta]

Originally posted by scott_donald
ye that must be dodgy not to fall backwards... think i just pulled with too much force...

so do you like the format after that...

You're just too strong for your own good :D

[scott_donald]

Originally posted by Davesta
You're just too strong for your own good :D

na i just suck at them and went light and pulled too hard...

[Brego]

scott write me an article on how youi do it... my bench (especially incline) is so crappy right now. I need help

[scott_donald]

Originally posted by Brego
scott write me an article on how youi do it... my bench (especially incline) is so crappy right now. I need help

here...

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

[Wheelies]

Originally posted by scott_donald
i know i have always sucked at mp... dunno why but have... atleast it can only go up...

Mine sucks too, not passing judgement, just suprised...

[BigTraps]

Nice day. Two PRs. :cool:

That's some serious weight your throwin up on incline. :cool:

[scott_donald]

Originally posted by Wheelies
Mine sucks too, not passing judgement, just suprised...

no like comments like that....

[scott_donald]

Originally posted by BigTraps
Nice day. Two PRs. :cool:

That's some serious weight your throwin up on incline. :cool:

thanks i love doin incline press.. and glad it stayed there after the first time i had done it on 30 degrees for 6 weeks...

[Wheelies]

Originally posted by scott_donald
no like comments like that....

What?

[Heisman]

Originally posted by scott_donald
ye that must be dodgy not to fall backwards... think i just pulled with too much force...

so do you like the format after that...

Yeah, I like it.

Are you doing chins anywhere? You could probably throw them in somewhere if you aren't (I should throw them into my routine as well).

[scott_donald]

Originally posted by Heisman
Yeah, I like it.

Are you doing chins anywhere? You could probably throw them in somewhere if you aren't (I should throw them into my routine as well).

yes they are done on friday...

[scott_donald]

Originally posted by Wheelies
What?

about my weak military press...

[scott_donald]

100804

Max effort lift (lower)

Squats
120x10
160x10
180x10
200x10
220x10

Single leg squats 4x12
80x12
80x12
80x12
80x12PR

Sldl 4x8
100x8
100x8
100x8
100x8

rack pulls 3x5
120x5
120x5
120x5
120x5

Forearm curls
did not do due to blisters...

just finished rugby and have no real time to do this so thought i woudl do it now... tired tho...

Squats - FIrst set was nice and smooth tiring tho... second set was good... third set was nice getting harder... forth set was hard... fifth set was only 220kg as did not want to force 235... was a struggle but made it... Single leg squats - never done before... first set was good.. absolute killer tho... second set was real hard... third set was hardish... fourth set was deadifying... made new word... SLDL - first set was hard... second set was hard... third set was so hard... forth set was so hard... Rack pulls - First set is tiring... second set felt better... third set was better again... think body is flattening out... forth set was good...

[waitlifter82]

How do you do single leg squats?? Are they like lunges??

[Gaz[]v[]atrix]

Impressive squats, are they hack or barbell?

[Davesta]

Originally posted by scott_donald
fifth set was only 220kg

Damn! I hate it when I only squat 220kg :D

Great workout as usual Scott! Your rack pulls look quite low compared to your other lifts though. Also, your SLDLs look quite low compared to your squats. Were you just tired by the time you got to these, or are they normally that low?

[Wheelies]

Originally posted by Davesta


Your rack pulls look quite low compared to your other lifts though. Also, your SLDLs look quite low compared to your squats. Were you just tired by the time you got to these, or are they normally that low?

:D

[scott_donald]

Originally posted by waitlifter82
How do you do single leg squats?? Are they like lunges??

well you put the non working day on the bench ie top of toes then work the leg like normal...

[scott_donald]

Originally posted by Davesta
Damn! I hate it when I only squat 220kg :D

Great workout as usual Scott! Your rack pulls look quite low compared to your other lifts though. Also, your SLDLs look quite low compared to your squats. Were you just tired by the time you got to these, or are they normally that low?

well thanks... ye i was goosed did 2 hours rugby then came straight home had some milk and 3 coco pop bars then lifted... so was ducked.... i am not the best puller but was expecting more for both of them...

problem i have for the next 3 weeks sprints are on wednesdays where i would rather do this so need to fit it in...

[scott_donald]

Originally posted by Wheelies
:D

stop laughing at me.... well i would too with numbers like that my friend came in while i was doin the rack pulls and he was laughing at me...

[Wheelies]

Originally posted by scott_donald
stop laughing at me.... well i would too with numbers like that my friend came in while i was doin the rack pulls and he was laughing at me...

lol....

Doesnt matter, my squat is just as bad as your deadlift.

[scott_donald]

Originally posted by Wheelies
lol....

Doesnt matter, my squat is just as bad as your deadlift.

evens us out nicely...

[Wheelies]

Originally posted by scott_donald
evens us out nicely...

Yup...

[Heisman]

Originally posted by scott_donald
well you put the non working day on the bench ie top of toes then work the leg like normal...

Interesting. :D

Bleh, you need to do a training cycle for your deadlift. Do it sumo style, your huge squat numbers will almost surely help you out.

[Davesta]

Originally posted by Wheelies
:D

Hehe! I wasn't laughing at him, it's just that I'm SLDLing and Rack pulling those sorts of numbers, and something tells me I'm not quite as strong as young Scotty!

Have you thought about moving your routine slightly so leg day falls on a rest day? Maybe training legs on friday, then doing upper body stuff on monday and thursday, or something like that? I'm assuming you play matches on saturdays.

[scott_donald]

Originally posted by Davesta
Hehe! I wasn't laughing at him, it's just that I'm SLDLing and Rack pulling those sorts of numbers, and something tells me I'm not quite as strong as young Scotty!

Have you thought about moving your routine slightly so leg day falls on a rest day? Maybe training legs on friday, then doing upper body stuff on monday and thursday, or something like that? I'm assuming you play matches on saturdays.

rem i am not a good puller... will get there tho...

see in three weeks everything will be ok... just for some stupid reason for this month wwe have sprints on wednesday and throwing my whole week off...

ME upper, sprints
rugby training
me lower
rugby training
repitition day
game
rest - core - active recovery

plus this weekend i have two games... saturday, sunday....

[scott_donald]

Originally posted by Heisman
Interesting. :D

Bleh, you need to do a training cycle for your deadlift. Do it sumo style, your huge squat numbers will almost surely help you out.

might do that next...

will see have another team mate doin this right now to see how he gets on he can only flat bench 100kg for 5 reps interesting to see what he can do at the end...

[losercore]

is your name scott donald , like donald the scott? or is your full name scott donald?

also, you are a beast

[scott_donald]

110804

sprints

150m
100m
150m
100m
150m

then pulled up with tight hammies and ass... got into trouble for lifting too heavy on legs by sprint coach...

[waitlifter82]

Originally posted by scott_donald
[B
got into trouble for lifting too heavy on legs by sprint coach... [/B]

LOL..

[scott_donald]

Originally posted by losercore
is your name scott donald , like donald the scott? or is your full name scott donald?

also, you are a beast

scott richard hunter donald

and thanks...

[Brego]

Originally posted by scott_donald
110804

sprints

150m
100m
150m
100m
150m

then pulled up with tight hammies and ass... got into trouble for lifting too heavy on legs by sprint coach...

ouch... nice cardio day though. who cares if you "lifted too heavy" lol

[scott_donald]

Originally posted by Brego
ouch... nice cardio day though. who cares if you "lifted too heavy" lol

he said that was why my whole hammies and ass seized...

[Wheelies]

Originally posted by scott_donald
he said that was why my whole hammies and ass seized...

LOL.

[scott_donald]

Originally posted by Wheelies
LOL.

i think he might be right that it was within 24 hours from doin them but still i felt good... won the first 150m in flying style...

[Heisman]

Originally posted by scott_donald
i think he might be right that it was within 24 hours from doin them but still i felt good... won the first 150m in flying style...

Damn, you are so weird. You squat well over a quarter ton, you are fast, but you can't jump for ****.

[BigTraps]

Originally posted by scott_donald
110804

sprints

150m
100m
150m
100m
150m

then pulled up with tight hammies and ass... got into trouble for lifting too heavy on legs by sprint coach...

That's kind of a light sprint day for you? Isn't it?

[Davesta]

Originally posted by BigTraps
That's kind of a light sprint day for you? Isn't it?

That's what I was thinking.

Also, if you get any more **** off your coach for doing heavy leg work, just pick him up and squat him! That'll shut him up! :D

[scott_donald]

Originally posted by BigTraps
That's kind of a light sprint day for you? Isn't it?

well i missed the rest as i was solid so i did a couple laps fo the track to try and loosen myself up... think they did

60m
60m
60m
60m
60m
60m

after... but i was doin my own thing... we did leg drills before...

[scott_donald]

Originally posted by Davesta
That's what I was thinking.

Also, if you get any more **** off your coach for doing heavy leg work, just pick him up and squat him! That'll shut him up! :D

mmm... no... dont think he would like me then...

[scott_donald]

Discussion

PLEASE EVERYONE VOICE OPINIONS

ok forgot about this thread i started ages ago... and found this in the replies... makes so much sense to me since my power clean is peein me off...


Originally posted by Seyton whoops... i misinterpreted the thread =P ah well. i'll leave it)

imo,

for improving speed: 45-55% clean-grip snatches ( from ground -> over your head in one move ), speed snatches with light weight, speed power cleans (light loads)
for improving starting strength (1st pull): clean grip deadlifts, do them heavy but not too heavy. i like to wave them, start off light then max out, then go down a bit, and do a few singles of that. snatch deadlifts are GREAT for snatches too.

for improving pulling strength (2nd pull): by far heavy ass clean pulls. deadlift a heavy weight (130-160% PC max), and pull the hell out of it. Don't care how high it goes, just pull that bitch. Give it everything you have. Say you're PC max is 225, work w/ 335, clean deadlift it and do heavy pulls. i like to keep the reps around 3, sometimes 1-2, sometimes 4-5, whatever feels good. your back should be on fire after. i liked to work with 6-8 sets, 3 reps each. i'd do 1-2 sets with a heavier weight (say 350), and 5-6 with lighter (315-330). your back will be fried for a week after, make sure you EAT. this will fry your back and you WILL OT very easily if you do this more than once a week.
i find that actually doing PC's doesn't do much for me. they don't really "shock" my body anything like heavy ass pulls do. before when i did PC's on a regular basis I made little progress; as soon as I started doing heavy pulls my hang clean went from 185 to 245 in <3 months. deadlift also went from 315 to 405.

best of luck.

242359



what you all think about replacing pc with power pulls on the me upper day....

[Heisman]

LMAO, I've been reading that thread for awhile and waiting for you to reply to that. :D

Sounds great to me. Seyton knows his stuff.

[Davesta]

Originally posted by scott_donald
Discussion

PLEASE EVERYONE VOICE OPINIONS

ok forgot about this thread i started ages ago... and found this in the replies... makes so much sense to me since my power clean is peein me off...




what you all think about replacing pc with power pulls on the me upper day....

Sounds like a good plan, especially if you feel your PC is stalling.

[scott_donald]

Originally posted by Heisman
LMAO, I've been reading that thread for awhile and waiting for you to reply to that. :D

Sounds great to me. Seyton knows his stuff.

well i would hope so him being a good olympic lifter...

but ye spent the afternoon reading throught the discussion area on fi..

[scott_donald]

Originally posted by Davesta
Sounds like a good plan, especially if you feel your PC is stalling.

ye it was the last few weeks but 75kg just felt so light on monday...

[DB15]

I really dont knwo what to think, that is a bit confusing to me. But you have alwys been unsastified withy uor power clean so why not try something new

[DB15]

also he states that he went from 185- 245 in 3 months on his deadlift as well, something that you could alwyas improve on

[Heisman]

Originally posted by scott_donald
well i would hope so him being a good olympic lifter...

but ye spent the afternoon reading throught the discussion area on fi..

LOL, his arm has finally healed. While it was broken he did heavy squats. His hang clean is almost at what it was after having months off. The people I trust the most on their are Gary Valentine and Koing, but they're all good.

[scott_donald]

120804

repition upper

Flat bench 100kg max for 3 sets 60sec rest
21
15
11

Power shrugs
100x10
140x10
180x10
200x10
230x10(506lbs)

Dips
+20x10
+20x10
+20x10

Chins
bwx8
bwx8
bwx8
bwx8

Hammer curls
30x8
30x8
30x8

side laterals
16.5x10
16.5x10

Got two games this weekend saturday and sunday so thought i would lift tonight instead of tomorrow and have tomorrow off... again just got back from rugby again...

Flat bench - first set was hard... second set triceps died... burned it out.... stayed one rep short of failure for all... Power shrugs - first set was easy... second set was good... third set was good... forth set was hard... fifth set was a struggle but just made it... poor not happy... Dips - first set was smooth... second set was good... third set was awesome... Chins - hate these... first set was poor compared to past but happy... second set was better... third set was nice... forth set was ok... glad out of way... Hammer curls - first set was good... second set was nice and easy... third set was harder... Side laterals - first set smooth... second set was really good...

[scott_donald]

Originally posted by DB15
I really dont knwo what to think, that is a bit confusing to me. But you have alwys been unsastified withy uor power clean so why not try something new

ye good point...

[scott_donald]

Originally posted by DB15
also he states that he went from 185- 245 in 3 months on his deadlift as well, something that you could alwyas improve on

what...

[scott_donald]

Originally posted by Heisman
LOL, his arm has finally healed. While it was broken he did heavy squats. His hang clean is almost at what it was after having months off. The people I trust the most on their are Gary Valentine and Koing, but they're all good.

ye some impressive people there... and here ofcourse there are too...

[Gaz[]v[]atrix]

Excellent reps on bench what is the maximum weight you have lifted for the flat bench?

I'm still trying to get more than 2 reps for 100kg you are one strong fella.

[scott_donald]

Originally posted by Gaz[]v[]atrix
Excellent reps on bench what is the maximum weight you have lifted for the flat bench?

I'm still trying to get more than 2 reps for 100kg you are one strong fella.

i never really flat bench heavy... i have a ropey rc and doin heavy flat benchand close grip bench agrivates it... so i tried a couple months back and did 182.5kg but thought i would get more but lack of practise was the problem... i think the repping will get better as my body gets used to it... i can do 20 reps three times with 3 mins rest inbetween it was the lck of rest that killed me...

[warped]

Very nice workout! Good luck with the games this weekend bro!

[Gaz[]v[]atrix]

Scott with you playing rugby and training do you stick to a specific diet or to stay lean? Or just eat every thing in sight and still stay lean through all the exercise?
Thanks...

[scott_donald]

Originally posted by warped
Very nice workout! Good luck with the games this weekend bro!

thanks think i will need it for saturday playing for the seconds and we are missing a few players... sunday is a fun game so hopefully will be fiun...

[scott_donald]

Originally posted by Gaz[]v[]atrix
Scott with you playing rugby and training do you stick to a specific diet or to stay lean? Or just eat every thing in sight and still stay lean through all the exercise?
Thanks...

i always try adn get 400g protein... but it varies from 300 -450... from there i have been gettign around 4000 calories... but now wanting to put some more mass i have been gunning for 5000 calories...

[Wheelies]

225 for 21 reps, screw you Scott, screw you...

[scott_donald]

Originally posted by Wheelies
225 for 21 reps, screw you Scott, screw you...

thanks i will take that as a compliment...

[SteR-]

omg scott u butthole, you benched over 400lbs? :( I can't believe how strong you are for your weight.. what weight are you at exactly now? you should definately try playing football with those numbers man. There must be a team near you somewhere, where about in scotland do you live?

[Not So Big]

like usual, ur workout is amazing..the weight u put up is to much for me to even dream about doing now lol


225X21 reps holy moly scottzilla.

[Davesta]

Nice workout Scott. Have you decided to change over to power pulls now then?

[scott_donald]

Originally posted by SteR-
omg scott u butthole, you benched over 400lbs? :( I can't believe how strong you are for your weight.. what weight are you at exactly now? you should definately try playing football with those numbers man. There must be a team near you somewhere, where about in scotland do you live?

i live in aberdeen... but i will never play football... weighed in at 210lbs on monday at start of bulk...

[scott_donald]

Originally posted by Not So Big
like usual, ur workout is amazing..the weight u put up is to much for me to even dream about doing now lol


225X21 reps holy moly scottzilla.

thanks but your shoulders seem to be as strong or stronger than mine...

[scott_donald]

Originally posted by Davesta
Nice workout Scott. Have you decided to change over to power pulls now then?

well no nothign decided yet... still waiting for opinions will decide sunday night probably...

[DB15]

Originally posted by scott_donald
i live in aberdeen... but i will never play football... weighed in at 210lbs on monday at start of bulk...

I see you as a linebacker or a nickle back in blitzing situations

[DB15]

Originally posted by DB15
also he states that he went from 185- 245 in 3 months on his deadlift as well, something that you could alwyas improve on

Seyton stated that his deadlifts also improved, something that will also benifit you

[Wheelies]

Originally posted by scott_donald
thanks but your shoulders seem to be as strong or stronger than mine...

Yeah, isnt that weird? Anyways, your bulking again? I decided to as well. Just not gonna go as crazy on the calories, and gonna do 3 cardio sessions a week...

[scott_donald]

Originally posted by DB15
Seyton stated that his deadlifts also improved, something that will also benifit you

ah ok... ye and linebacker would be fun...

[Heisman]

goth666 is a moron. Read the HST thread in the teen section.

[Wheelies]

Originally posted by Heisman
goth666 is a moron. Read the HST thread in the teen section.

???

[Heisman]

Originally posted by Wheelies
???

Scott was in it earlier and I was just telling him to look at it again. Ignore everything that I've saide. :D

Actually, he isn't a complete moron, since he said he'd read the thread and then talk to me about it. :)

[Wheelies]

Originally posted by Heisman
Scott was in it earlier and I was just telling him to look at it again. Ignore everything that I've saide. :D

Actually, he isn't a complete moron, since he said he'd read the thread and then talk to me about it. :)

I started to read it, quit after 5 minutes, made my head hurt.

[Heisman]

Originally posted by Wheelies
I started to read it, quit after 5 minutes, made my head hurt.

:D

It's good info, but it's best to read the whole thread in order.

[scott_donald]

oh who cares really you seem to have persuaded him not to poo poo it at least...

[Heisman]

Originally posted by scott_donald
oh who cares really you seem to have persuaded him not to poo poo it at least...

Aye. :arr:

Nice workout by the way. 100x21 would be pretty good at an NFL combine, for your weight and the fact that you wouldn't be a lineman. Just to let you know. ;)

[Ghost of War]

nice journal

[SteR-]

scott post some pics!

[Brego]

nice past few workouts Scotty Donny :)

[scott_donald]

160804

Announcement

birthday today so not goin to lift.... dunno what i will do this week from here tho will have to wait and see...

[scott_donald]

Originally posted by Heisman
Aye. :arr:

Nice workout by the way. 100x21 would be pretty good at an NFL combine, for your weight and the fact that you wouldn't be a lineman. Just to let you know. ;)

thanks but what do u mean by that...

[scott_donald]

Originally posted by Ghost of War
nice journal

thanks... post in the photo gallery guy...

[scott_donald]

Originally posted by SteR-
scott post some pics!

no but funny thing i weighed in at 220.5lbs the other day but back down to 218 again...

[scott_donald]

Originally posted by Brego
nice past few workouts Scotty Donny :)

thanks brego... like this new routine... takes me back to what i like...

[Gaz[]v[]atrix]

Happy Birthday!

[Davesta]

Happy birthday young Scott! What are you now, 54 years old? :p

[Jesin]

Happy Bday

[warped]

Happy birthday, enjoy it!

[Heisman]

Originally posted by scott_donald
thanks but what do u mean by that...

I'm just saying you would do well in the benching portion of an NFL combine. That is all. ;)

Happy birthday!

[scott_donald]

Originally posted by Heisman
I'm just saying you would do well in the benching portion of an NFL combine. That is all. ;)

Happy birthday!

ok...

and thanks everyone fort he birthday wishes...

[LiL USMC BBer]

happy bday! ;)

[Younglifter14]

happy late birthday scott, keep up the great training and keep posting

[Brego]

Happy belated Bday Scott!

[losercore]

yea, i saw that thread in misc.. happy birthday

[scott_donald]

thanks everyone... just got in from a good night out... oh well now its me and a year older...

[waitlifter82]

Originally posted by Brego
Happy belated Bday Scott!

^^^^

Didn't have a computer the last couple of days:(

[scott_donald]

Originally posted by waitlifter82
^^^^

Didn't have a computer the last couple of days:(

its ok and thanks...

[scott_donald]

170804

rugby fitness

shuttle runs then long run stragiht after then sprint... all done in a one no rest between them...

20m
20m
20m
20m
20m
20m
20m
20m
20m
20m
150m
100m sprint...

20m
20m
20m
20m
20m
20m
20m
20m
20m
20m
150m
100m sprint...

20m
20m
20m
20m
20m
20m
20m
20m
20m
20m
150m
100m sprint...

20m
20m
20m
20m
20m
20m
20m
20m
20m
20m
150m
100m sprint...

20m
20m
20m
20m
20m
20m
20m
20m
20m
20m
150m
100m sprint...

successfully say i am sore as hell today...

[Jesin]

holy ****, very nice scott! Im not going to be able to workout today. 7am-330pm training all week and I never got to sleep til 3am so I only got 3hrs sleep.

[scott_donald]

Originally posted by Jesin
holy ****, very nice scott! Im not going to be able to workout today. 7am-330pm training all week and I never got to sleep til 3am so I only got 3hrs sleep.

not good at all... oh well could be a good rest break...

ye me busy today about to do me upper then a recovery session in the pool this avo then sprints tonight...

[warped]

Ouch, that hurts just reading that! :D

[scott_donald]

180804

Max effort lift (upper)

Incline bench
120x3
130x3
140x3
155x3
167.5x3(368.5lbs)PR

military press
80x8
80x8
80x8(176lbs)PR

Db rows
52.5x10(115.5lbs)PR
52.5x10
52.5x10
52.5x10

Power pulls
70x3PR
70x3
70x3
70x3
70x3


got a busy day ahead... first am session here i go...

incline bench - first set felt real heavy... not a good sign... second set felt heavy too... third set felt not good either... forth set was good... fifth set awesome third rep not perfect form but made it... Military press - up 5kg from last week... first set was hard... second set was so hard... third set was so hard... DB rows - first set was awesome 5kg db pr... second set was hard... third set was harder... forth set was good... Power pulls - first time in well over a year will start light adn go for form... first set real good... second set was fluid... third set was good... forth set third rep was crap... fifth set was good...

ah 4 prs got to be happy....

[warped]

Damn good job! Boy, you are a busy one today!

[scott_donald]

Originally posted by warped
Ouch, that hurts just reading that! :D

everyone i have spoken today is struggling.. we had another hour and a half of training after that...

[scott_donald]

Originally posted by warped
Damn good job! Boy, you are a busy one today!

yep off for my next session in 30 mins... taking two firends through a program then some sort of recovery session not sure what yet tho...

[LiL USMC BBer]

Nice push pressing there...

I saw some guy doing thems for the first time the other day. He put up 185 for like... 8 reps lol.. was insane!

I never saw that before :o

[Heisman]

Wow, that's a lot of sprinting. Good job bro.

[Brego]

very nice workout scott

How do you bench so much? At this point, I don't think I have made ANY progress in the past year on bench!! I benched about 255 last summer, which is what I can do now. I went up to 280 during the year, then back down, then to 275 this summer, then back down. Any idea how frustrating this is?

[scott_donald]

Originally posted by ReSpAwN DeMoN
Nice push pressing there...

I saw some guy doing thems for the first time the other day. He put up 185 for like... 8 reps lol.. was insane!

I never saw that before :o

sorry it was military press... was goin to do push press but changed mind...

[scott_donald]

Originally posted by Heisman
Wow, that's a lot of sprinting. Good job bro.

not all sprinting but some running... sprints are in 2 hours..

[scott_donald]

Originally posted by Brego
very nice workout scott

How do you bench so much? At this point, I don't think I have made ANY progress in the past year on bench!! I benched about 255 last summer, which is what I can do now. I went up to 280 during the year, then back down, then to 275 this summer, then back down. Any idea how frustrating this is?

ye i know what you mean i just make myself up the weight... i added the weight on adn just did it... as not doin to well up to the forth set today...

[scott_donald]

180804

WOrkout 2 core/recovery

overhead squats
60x8
60x8
60x8
60x8
60x8

Weighted crunches
+45x10
+45x10
+45x10
+45x10
+45x10

Workout ball kneels
1min
34secs
24secs
42secs
15secs

db forearm curls
40x20
40x20
40x20


altogether a good workout... did it while taking 2 of my friends through the workout i have given them... also used it to test out a new gym that has opened...

[IMNOTLIQUID]

Looks good scott. Stick with it man.

[waitlifter82]

What are workout ball kneels??

btw, good job on your pr's!!

[Gaz[]v[]atrix]

Some nice incline bench there Scott!

I'm going to try the 3 reps and see if I get anywhere as your strength is awesome. Good work on the pr's as well...

[scott_donald]

Originally posted by IMNOTLIQUID
Looks good scott. Stick with it man.


thnkas... trying but real tired now...

[scott_donald]

180804

WOrkout 3 sprints

sprints
150m
100m
80m
60m
80m
100m
150m
100m
80m
60m


all walk back rest...

[scott_donald]

Originally posted by waitlifter82
What are workout ball kneels??

btw, good job on your pr's!!

where you just try adn kneel on a workout ball... for as long as possible...

thanks...

[scott_donald]

Originally posted by Gaz[]v[]atrix
Some nice incline bench there Scott!

I'm going to try the 3 reps and see if I get anywhere as your strength is awesome. Good work on the pr's as well...

well depends what you are training for.. choose the rep range for that.. thanks tho...

[Heisman]

Happy late birthday present. http://s7.invisionfree.com/Breaking_The_Pain/index.php?showtopic=2673

[Gaz[]v[]atrix]

Originally posted by scott_donald
well depends what you are training for.. choose the rep range for that.. thanks tho...

What would you say is the best rep range for strength gains in your experience?

[scott_donald]

Originally posted by Heisman
Happy late birthday present. http://s7.invisionfree.com/Breaking_The_Pain/index.php?showtopic=2673

thanks...

[scott_donald]

Originally posted by Gaz[]v[]atrix
What would you say is the best rep range for strength gains in your experience?

3 reps and not to failure...

[warped]

Originally posted by scott_donald
180804

WOrkout 3 sprints

sprints
150m
100m
80m
60m
80m
100m
150m
100m
80m
60m


all walk back rest...

150m! Just realized that's like 500ft. Might as well be a friggin marathon for me, cause either one I would not make. :D

Very nice Mr. Donald!

[scott_donald]

Originally posted by warped
150m! Just realized that's like 500ft. Might as well be a friggin marathon for me, cause either one I would not make. :D

Very nice Mr. Donald!

i hate them too... need to go outside lanes to get teh flatter bend on the track... ye i cruise the bend and then flat out on the straight... all out sprints are races...

[scott_donald]

Yee ha

http://forum.bodybuilding.com/showthread.php?s=&threadid=321068

[BigTraps]

Originally posted by scott_donald
Yee ha

http://forum.bodybuilding.com/showthread.php?s=&threadid=321068

Now lets see, time for me to delete my journal so you have to reach 20,000 again. :D

[scott_donald]

Originally posted by BigTraps
Now lets see, time for me to delete my journal so you have to reach 20,000 again. :D

na the thread is to wind up aj.. me and lp have come up with the idea... just waiting for him to reply...

[Jesin]

congrats on the 20000 posts.....you got 10 more times then me :D

[scott_donald]

thanks guys but it does not really matter.. anyone want to add their opinion here...

http://forum.bodybuilding.com/showthread.php?s=&threadid=319589

[scott_donald]

200804

repition upper

Flat bench 100kg max for 3 sets 60sec rest
22PR
16
14

Power shrugs
100x10
140x10
180x10
200x10
230x10(506lbs)

Dips
+25x10
+25x10
+25x10

Chins
bwx8
bwx8
bwx8
bwx8

Hammer curls
32.5x8
32.5x8
32.5x8

side laterals
16.5x10
16.5x10

flat bench - first set triceps went... second set was a killer... third set was a killer too... Power shrugs - firsat set real easy... second set was good...third was harder... forth set was a a struggle... fifth set was good just made it... Dips - all three sets were good... happy with that... Chins - first set was cruising... second set was good too... third set was awesome.,.. How good was chris hoys win in the cycling... go scotland... forth set was harder... Hammer curls - up 2.5kg... first set was good... second set was good... third set was average... Side laterals - first set was average... second set was good...

[Davesta]

Great Workout Scott! How are you enjoying the new program?

[scott_donald]

Originally posted by Davesta
Great Workout Scott! How are you enjoying the new program?

its goion good just annoyed i can budge the power shrugs any better.. got 235 when i was in canada and seem to be stuck at 230 here...

[Davesta]

Originally posted by scott_donald
its goion good just annoyed i can budge the power shrugs any better.. got 235 when i was in canada and seem to be stuck at 230 here...

Have you tried lowering the reps a little to blast some heavier weight out? Maybe go down to 7 or 8 reps for a set or two...

[scott_donald]

Originally posted by Davesta
Have you tried lowering the reps a little to blast some heavier weight out? Maybe go down to 7 or 8 reps for a set or two...

no... will try that in a couple weeks if it does not improve wil wait and see no panic yet...

[BPP]

great workout, big numbers bro

[RiNgMaSteR]

Your pretty strong man! 220 for 22 is nice as hell man!

[Not So Big]

wow

shrugs are ridiculusly heavy there scott, benching that also is very good...


the hammer curls tho... how much is that in pounds?


ur one strong brotha from around the way mr scott