Scott_donald's Journal Mrk2...

[nwskier]

Getting closer on those rows... But I'm going to make sure to add some distance today! Big reps at 170. Most I've done with 170 is 5 reps

One more week! One more week and its ski time!

[TKD]

310312

What i felt like doing

BB rows
60x10
100x5
120x3
130x3
140x3
150x3
160x3
170x2(PR 374lbs)

Shrugs ss Side laterals ss Dips
170x15 ss 17.5x20 ss BWx15
170x15 ss 17.5x20 ss BWx15
170x15 ss 17.5x20 ss BWx15

heavy rows!!! tried a third at 170 but it moved an inch!!! crushed the superset... happy...

Holy crap mate!! 170?? Awesome!! You must have some good conditioning going on to handle those supersets - NICE!!!

Utah eh? Just to ski?

[George Costanza]

Monstrous workout. Short and sweet but absolutely monstrous!


Also I took yours/others advice and have been working on my clean grip for front squats. Been really trying to work the form, lots of triples with moderate weight...but the best part is absolutely no lower back or knee pain when I do them as opposed to back squats! Just gotta work on the grip/shoulders handling the weight.

[scott_donald]

Monstrous workout. Short and sweet but absolutely monstrous!


Also I took yours/others advice and have been working on my clean grip for front squats. Been really trying to work the form, lots of triples with moderate weight...but the best part is absolutely no lower back or knee pain when I do them as opposed to back squats! Just gotta work on the grip/shoulders handling the weight.

haha thanks...

glad things are working out... one thing i really want to do is squat!!!

Holy crap mate!! 170?? Awesome!! You must have some good conditioning going on to handle those supersets - NICE!!!

Utah eh? Just to ski?

yep 8 days skiing... can't wait... just finalising things for the journey today... leave friday morning...

Getting closer on those rows... But I'm going to make sure to add some distance today! Big reps at 170. Most I've done with 170 is 5 reps

One more week! One more week and its ski time!

haha... 5 days till i ski!!!!

[scott_donald]

020412

What i felt like doing

close grip bench
60x10
100x10
120x5
140x3
150x3
160x1

flat bench ss Pullups
120x15 ss BWx20
120x15 ss BWx20
120x15 ss BWx17

Skulls ss Dips
75x15 ss BWx12
75x15 ss BWx12
75x15 ss BWx12

crunches on ball
BWx20
BWx20
BWx20

disappointed only got one with 160 on cgb... supersets started well and was feeling good... and made the 3 sets of 15 for the first time!!! up 5 more kg on the skulls... but god that are the dips hard... chest felt like it was going to explode on last few reps of flat bench and the last set of dips!!!

[Forge3]

020412

What i felt like doing

close grip bench
60x10
100x10
120x5
140x3
150x3
160x1

flat bench ss Pullups
120x15 ss BWx20
120x15 ss BWx20
120x15 ss BWx17

Skulls ss Dips
75x15 ss BWx12
75x15 ss BWx12
75x15 ss BWx12

crunches on ball
BWx20
BWx20
BWx20

disappointed only got one with 160 on cgb... supersets started well and was feeling good... and made the 3 sets of 15 for the first time!!! up 5 more kg on the skulls... but god that are the dips hard... chest felt like it was going to explode on last few reps of flat bench and the last set of dips!!!

Congrats on the 5 kg jump. That is quite a jump imo. Generally when I made gains on the bar it was in increments of 5 lbs. I even have these plate magnets that are 1.5 lbs each when gains slowed down so I could keep adding iron on a tad from time to time. Sounds like you ripped it. Where are you off to ski this time scotty? And are you as good as this guy yet?

[BobisMighty]

Great rows there.

[2 D]

No wonder about the chest, some big numbers and you must have got a decent pump from the supersets.

[TheProgressiveOne]

Crazy cgbp man..heavy as

What's the advantage of working in such high reps for ur accessories?

[nwskier]

huge superset work as usual. I think i'm going to try that combo on my next bench day

are the skis tuned/waxed up? you just bring the Kung Fujas or any other boards making the trip as well?

btw, looking for some apres grub not too far from your hotel- check out the dive bar "Cottonbottom Inn" - it's underneath the 6200/I-215 bridge- well, just past the overpass on the left side of 6200 South. Best. Garlic. Burgers. Ever.

not that you plan on lifting when in SLC, but the 24HR Fitness in Sugarhouse is pretty solid. In park city, silver mountain club is not to shabby either

[scott_donald]

huge superset work as usual. I think i'm going to try that combo on my next bench day

are the skis tuned/waxed up? you just bring the Kung Fujas or any other boards making the trip as well?

btw, looking for some apres grub not too far from your hotel- check out the dive bar "Cottonbottom Inn" - it's underneath the 6200/I-215 bridge- well, just past the overpass on the left side of 6200 South. Best. Garlic. Burgers. Ever.

not that you plan on lifting when in SLC, but the 24HR Fitness in Sugarhouse is pretty solid. In park city, silver mountain club is not to shabby either

which one???

kung fujas have been waxed, filled, edged for about 10 days now!!! just taking them... was considering GS skis too but can't be assed carrying them... plus will i ever really use them...

thanks... dunno what i will do for food...

best hint about america is Twizzlers, Wings, ribs!!!

Crazy cgbp man..heavy as

What's the advantage of working in such high reps for ur accessories?

thanks but not happy with 160 for single... kind of stuck there...

for me its just volume... so these three weeks were leading into my ski vacation on friday to Utah so taking things easy... when i get back i will try and squat and push myself...

No wonder about the chest, some big numbers and you must have got a decent pump from the supersets.

yep... was good to get the volume... was determined to get the reps on this third and final week...

Great rows there.

thanks bob...

Congrats on the 5 kg jump. That is quite a jump imo. Generally when I made gains on the bar it was in increments of 5 lbs. I even have these plate magnets that are 1.5 lbs each when gains slowed down so I could keep adding iron on a tad from time to time. Sounds like you ripped it. Where are you off to ski this time scotty? And are you as good as this guy yet?

yep... i have done more in the past so its easier... but still progression to where i was...

those things sound sweet... smallest plates i have in 1.25kg...

i am off friday to Salt lake City for 8 days skiing... can't wait... after last week being the hottest ever day in March here we had snow last night and has got me really in the mood as can't golf and nothing to do this week!!!

[TheProgressiveOne]

Yeah nice...re recovery: Don't push too fast with those squats dude..(a lot easier said than done I know)

Keep pushin hard dude..

When you get back from ur trip, I'd like to see ur diet (I get a feeling I changes to what you feel like eating :P) but would be good to see what kinda cal range ur in and food choices.

[scott_donald]

Yeah nice...re recovery: Don't push too fast with those squats dude..(a lot easier said than done I know)

Keep pushin hard dude..

When you get back from ur trip, I'd like to see ur diet (I get a feeling I changes to what you feel like eating :P) but would be good to see what kinda cal range ur in and food choices.

i just eat!!! i love food too much!! but did get to 230 ish at Christmas so been trying to loose fat since i started running again!!! 220 is my good weight...

so as far as my diet i wouldn't pay any attention...

[TheProgressiveOne]

I'm assuming you keep protein moderate (200-300g range per day)? Or you literally have no idea?

I'm def jumping on that train soon

[im2manly]

020412

What i felt like doing

close grip bench
60x10
100x10
120x5
140x3
150x3
160x1

flat bench ss Pullups
120x15 ss BWx20
120x15 ss BWx20
120x15 ss BWx17

Skulls ss Dips
75x15 ss BWx12
75x15 ss BWx12
75x15 ss BWx12

crunches on ball
BWx20
BWx20
BWx20

disappointed only got one with 160 on cgb... supersets started well and was feeling good... and made the 3 sets of 15 for the first time!!! up 5 more kg on the skulls... but god that are the dips hard... chest felt like it was going to explode on last few reps of flat bench and the last set of dips!!!

350 on CGBP is nothing to feel bad about. And strong volume on the accessory lifts.

[scott_donald]

I'm assuming you keep protein moderate (200-300g range per day)? Or you literally have no idea?

I'm def jumping on that train soon

no idea!!!

i had lots of chicken yesterday... will be doing the same today...

tongihts dinner is 3 breasts chicken with cajun spices... bbqed and some sweet potato mash!!!

[scott_donald]

350 on CGBP is nothing to feel bad about. And strong volume on the accessory lifts.

yep but being stuck there is with everything else going up!!!

[Forge3]

which one???

kung fujas have been waxed, filled, edged for about 10 days now!!! just taking them... was considering GS skis too but can't be assed carrying them... plus will i ever really use them...

thanks... dunno what i will do for food...

best hint about america is Twizzlers, Wings, ribs!!!



thanks but not happy with 160 for single... kind of stuck there...

for me its just volume... so these three weeks were leading into my ski vacation on friday to Utah so taking things easy... when i get back i will try and squat and push myself...



yep... was good to get the volume... was determined to get the reps on this third and final week...



thanks bob...



yep... i have done more in the past so its easier... but still progression to where i was...

those things sound sweet... smallest plates i have in 1.25kg...

i am off friday to Salt lake City for 8 days skiing... can't wait... after last week being the hottest ever day in March here we had snow last night and has got me really in the mood as can't golf and nothing to do this week!!!

Yeah I guess you can't get those magnets in Scotland. You could always use rocks and Duct tape Hope you enjoy your trip and please provide pics.

[BobisMighty]

020412

What i felt like doing

close grip bench
60x10
100x10
120x5
140x3
150x3
160x1

flat bench ss Pullups
120x15 ss BWx20
120x15 ss BWx20
120x15 ss BWx17

Skulls ss Dips
75x15 ss BWx12
75x15 ss BWx12
75x15 ss BWx12

crunches on ball
BWx20
BWx20
BWx20

disappointed only got one with 160 on cgb... supersets started well and was feeling good... and made the 3 sets of 15 for the first time!!! up 5 more kg on the skulls... but god that are the dips hard... chest felt like it was going to explode on last few reps of flat bench and the last set of dips!!!

great workout here. strong everything. dips would be hard after that many skullcrushers haha.

[scott_donald]

great workout here. strong everything. dips would be hard after that many skullcrushers haha.

thanks... yep thats why i do them that way... try and hit everything from all angles!!!

[BBdotcomGeorgeC]

Hi scott just checking in to re-sub with the new username. :'( No response from forumadmin about George Costanza sadly.


Btw if I followed anyone else's log who also posts in here (lookin at you Tim), can ya shoot me a link to it?

[TheProgressiveOne]

Have a good skiing trip, SD.

[2 D]

Have a good time out west dude.

[scott_donald]

Have a good skiing trip, SD.

Have a good time out west dude.

thanks guys... finished 2 days skiing now and tired lying on my bed!!! skiing has been awesome!!! bit sun burnt too!!!

[2 D]

You meeting up w/Tim by any chance?

[scott_donald]

You meeting up w/Tim by any chance?

ya think he is coming down thursday night...

[Forge3]

Hey scott glad you enjoyed the skiing. Sunburn can come from snow glare right? I hear you on the tired. It has been that kind of week lol.

[nwskier]

ya think he is coming down thursday night...

were gonna rack up some srs vert!

[scott_donald]

Hey scott glad you enjoyed the skiing. Sunburn can come from snow glare right? I hear you on the tired. It has been that kind of week lol.

ya altitude and reflexion of the sun from the snow!!!

mine is from jet lag and skiing... the small hikes and all the skiing is killing me!!!

were gonna rack up some srs vert!

i am dead... just had chicken wings, steak and ribs and can't move from tiredness and too much food!!!

[nwskier]

ya altitude and reflexion of the sun from the snow!!!

mine is from jet lag and skiing... the small hikes and all the skiing is killing me!!!



i am dead... just had chicken wings, steak and ribs and can't move from tiredness and too much food!!!

haha, well you got a few more days to get prepped! gonna tear chit up on Fri/Sat. and eat the world's best garlic burgers, lol

Friday is still TBD but pretty sure i'm going to be able to take it off from work. glad you are enjoying Utah. you ski Snowbird today? that's my old home mountain