Scott Donald's Training Journal

**scott_donald** · 02-05-2004, 06:13 PM

Ok here goes...

i have followed so many routines lately... i get bored real easily and change then but i have found one i really like...

All my training programs....

My current weight is 211lbs at 6'3 7% bf without any supplements at all... not that i have not used any in the past but none right now... I have never measured adn doubt i ever will....

This is what i am currently doin...

upper heavy...

inline bench 2 x 4
lf dips 2 x 6
chins 2 x 6
bb bent over rows 2 x 4
hang clean press 2 x 4
side laterals 1 x 6
cg bench 2 x 4
bb curls 2 x 4

lower heavy...

squats 2 x 6
front squats 2 x 6
power clean 2 x 3
deads 2 x 4
sldl 2 x 6
calves 3 x 6
abs

upper light...

inline bench 2 x 12
lf dips 2 x 15
1 arm rows 2 x 15.....
bb bent over rows 2 x 12
hang clean press 2 x 12
side laterals 1 x 15
cg bench 2 x 12
bb curls 2 x 12

lower light...

squats 2 x 12
front squats 2 x 15
jump squats 2 x 12
deads 2 x 12
sldl 2 x 15
calves 3 x 15
abs

all weights are in kg.... conversion 2.2 to pounds...

SInce its thursday i will fill in what i have done for the week and then continue from there...

**scott_donald** · 02-05-2004, 06:18 PM

020204

Upper Heavy

inline bench 127.5x4 130x4
lf dips +40x6 +40x6
chins +20x6 +20x6
bb bent over rows 102.5x4 102.5x4
hang clean press 72.5x4 72.5x4
side laterals 18x6
cg bench 125x4 125x4
bb curls 57.5x4 60x4

cuban rotations 30x8 30x8

good workout... bit late at night to start... felt strong....

**scott_donald** · 02-05-2004, 06:25 PM

030204

Lower Heavy

front squats 120x6 120x6
squats 200x6 200x6
calves 200x6 200x6 200x6
power clean 60x3 80x3
deads 160x4 160x4
sldl 120x6 120x6
leg raises 10 10 10
weighted crunches +20x10 +20x10 +20x10

great workout... loved the deads most i have ever moved getting better...

**scott_donald** · 02-05-2004, 06:29 PM

050204

Upper Light

inline bench 100x12 102.5x12
lf dips +10x15 +10x15
1 arm rows 26x15 26x15
bb bent over rows 70x12 70x12
hang clean press 50x12 50x12
side laterals 10x15
cg bench 100x12 100x12
bb curls 42.5x12 42.5x12

cuban rotations 30x8 30x8

so tired.. lifted after rugby training... bad idea... not doin that again...

nubreed · 02-05-2004, 07:14 PM

Those are some massive lifts...looks like your deads are lagging a bit.

**scott_donald** · 02-05-2004, 07:19 PM

Quote:

Originally posted by nubreed
Those are some massive lifts...looks like your deads are lagging a bit.

certainly agree there... my body does not like them... but they will get better...

**Bignbuff** · 02-05-2004, 07:28 PM

Awesome Scott!

Glad to see that you posted one.

**scott_donald** · 02-05-2004, 07:31 PM

Quote:

Originally posted by Bignbuff
Awesome Scott!

Glad to see that you posted one.

thanks the journal king...

**Bignbuff** · 02-05-2004, 07:40 PM

Quote:

Originally posted by scott_donald
thanks the journal king...

Oh I like that.

Jox · 02-05-2004, 08:07 PM

Massive lifts.

Goodluck with your training, keep it up man.

**scott_donald** · 02-05-2004, 08:09 PM

Quote:

Originally posted by Jox
Massive lifts.

Goodluck with your training, keep it up man.

thanks...

Jimineye · 02-05-2004, 08:13 PM

Good luck bro.

Those are some pretty heavy lifts.

**scott_donald** · 02-05-2004, 08:15 PM

Quote:

Originally posted by Jimineye
Good luck bro. Those are some pretty heavy lifts.

thanks i will be watching you improve too...

Starsky · 02-05-2004, 08:40 PM

Quote:

Originally posted by scott_donald
My current weight is 211lbs at 6'3 7% bf without any supplements at all... not that i have not used any in the past but none right now... I have never measured adn doubt i ever will....

Hey, there's nothing wrong with some post-workout Whey and a vitamin!

**scott_donald** · 02-05-2004, 08:45 PM

Quote:

Originally posted by Starsky
Hey, there's nothing wrong with some post-workout Whey and a vitamin!

i know i just dont own any and have not this year yet... better get round to it... well actually do have my bassats soft and chewy multi vitamin two every day...

Starsky · 02-05-2004, 08:46 PM

Quote:

Originally posted by scott_donald
i know i just dont own any and have not this year yet... better get round to it... well actually do have my bassats soft and chewy multi vitamin two every day...

Milk is 20% Whey, so dont think of it as a supplement. Its just protein, only it absorbs quicker

BigKazWSM747 · 02-05-2004, 09:13 PM

nice workouts scott!

AMG · 02-05-2004, 09:18 PM

Nice lifting scott.

**scott_donald** · 02-05-2004, 09:22 PM

Quote:

Originally posted by BigKazWSM747
nice workouts scott!

thanks...

Heisman · 02-05-2004, 09:22 PM

Hey Scott, what are your goals?

**scott_donald** · 02-05-2004, 09:24 PM

Quote:

Originally posted by AMG
Nice lifting scott.

wondered when you would appear... i like this higher reps... really kills me with my back.... but guess it being my worse area its expected...

thanks...

**scott_donald** · 02-05-2004, 09:27 PM

Quote:

Originally posted by Heisman
Hey Scott, what are your goals?

220 as lean as possible...then massive strength... i play back row at rugby... plus its a great weight to be...

Thanos · 02-05-2004, 09:47 PM

Quote:

Originally posted by scott_donald
220 as lean as possible...then massive strength...i play back row at rugby... plus its a great weight to be...

Same goal I have, mean lean 220lbs massive machine lol, Im 215 right now but not lean yet. Good luck on your goals

**scott_donald** · 02-06-2004, 07:03 AM

Quote:

Originally posted by Thanos
Same goal I have, mean lean 220lbs massive machine lol, Im 215 right now but not lean yet. Good luck on your goals

i am lean enough right now i would say... so i have the advantage...

BRIT_BEEF · 02-06-2004, 11:56 AM

I am really looking forward to following your journal mate...your workouts are solid, some really impressive lifts!!!

**scott_donald** · 02-06-2004, 12:11 PM

Quote:

Originally posted by BRIT_BEEF
I am really looking forward to following your journal mate...your workouts are solid, some really impressive lifts!!!

thnks... it just my back that s so weak,,, and been having trouble with my shoulder pressing strength...

beinskinnysucks · 02-06-2004, 12:31 PM

Quote:

Originally posted by Jox
Massive lifts.

Goodluck with your training, keep it up man.

For a second i thought i was almost caught up to you in some exercises but then i read the bottom of you post and it said all weights in kg. Then i relook at the weights and go WOW

**scott_donald** · 02-06-2004, 12:32 PM

Quote:

Originally posted by beinskinnysucks
For a second i thought i was almost caught up to you in some exercises but then i read the bottom of you post and it said all weights in kg. Then i relook at the weights and go WOW

ye dont worry you are not the only one once had an argument with a guy... then he realised the weihgts were in kg....

**scott_donald** · 02-06-2004, 02:06 PM

060204

Lower Light

front squats 80x15 80x15
squats 120x12 120x12
calves - not done still sore from running in mud at rugby last night
Jump Squat 80x12 80x12
deads 90x12 90x12
sldl 70x15 72.5x15
leg raises 10 10 10
weighted crunches +20x10 +20x10 +20x10

awesome workout... getting better...

**scott_donald** · 02-06-2004, 02:22 PM

Weekly review

i do this for my personal journal so may aswell do it for here...

week without injuries...makes a change...

upper heavy... all the main lifts went awesome and will be increasing for next week... stength is still climbing...

Lower heavy... not so good here... squats are still not up there with what they were... need to push these hard next week... might force weight increases....Thoi managed my best ever deadlift....

Upper Light... Again went really well.... getting used to the higher reps and will increase most for next week....

Lower Light... Went awesome... Everything will be increased next week... best workout of the week... happy....