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  1. 12-10-2018, 01:07 AM #5581
    scott_donald
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    10/12/18

    What i felt like doing endurance

    Keiser M3 bike

    60 seconds gear 13 > 80 RPM x 13
    30 seconds gear 13 > 120 RPM x 12

    RPM - 92
    Watt - 154
    ODO - 8.5
    Gear - 13
    Time - 19.00

    decent one.
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  2. 12-10-2018, 04:25 AM #5582
    scott_donald
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    10/12/18

    What i felt like doing deload

    Wide Grip Pullups EMOM
    BWx12
    BWx12
    BWx12
    BWx9

    Wide Grip Pullups Every 2 minutes
    BWx12
    BWx12
    BWx12

    Chinese DB Row
    22.5x20
    22.5x20
    22.5x20
    22.5x20
    22.5x20

    Crunches on Ball
    BWx30
    BWx30
    BWx30
    BWx30

    Good deload ish session.
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  3. 12-10-2018, 03:59 PM #5583
    scott_donald
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    10/12/18

    What i felt like doing endurance

    Keiser M3 bike

    RPM - 78
    Watt - 174
    ODO - 5.7
    Gear - 15
    Time - 15.00

    Great third session of the day.
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  4. 12-11-2018, 04:42 AM #5584
    scott_donald
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    11/12/18

    What i felt like doing Speed endurance

    Movement prep

    50m in 10 secs
    10 secs rest
    50m in 10 secs
    10 secs rest
    50m in 10 secs
    10 secs rest
    50m in 10 secs
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    10 secs rest
    50m in 10 secs
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    50m in 10 secs
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    50m in 10 secs
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    50m in 10 secs
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    50m in 10 secs
    10 secs rest
    50m in 10 secs

    1 minute rest

    50m in 10 secs
    10 secs rest
    50m in 10 secs
    10 secs rest
    50m in 10 secs
    10 secs rest
    50m in 10 secs
    10 secs rest
    50m in 10 secs
    10 secs rest
    50m in 10 secs
    10 secs rest
    50m in 10 secs
    10 secs rest
    50m in 10 secs
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    50m in 10 secs
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    50m in 10 secs
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    50m in 10 secs
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    50m in 10 secs
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    50m in 10 secs
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    50m in 10 secs
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    50m in 10 secs
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    50m in 10 secs
    10 secs rest
    50m in 10 secs
    10 secs rest
    50m in 10 secs

    didn't drink enough, started to cramp, drink water people!
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  6. 12-11-2018, 05:01 AM #5585
    scott_donald
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    11/12/18

    What i felt like doing deload

    Bench
    20x20
    60x15
    60x15
    100x5
    120x14
    100x23

    Skullcrushers
    60x12
    60x12
    60x12
    60x12

    Crunches on Ball
    BWx30
    BWx30
    BWx30
    BWx30

    Good deload ish session.
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  7. 12-11-2018, 11:30 AM #5586
    EoR
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    Keep it going, and through 2019!
    EoR is powered by unique Nanomolecular Hyperdispersion Technology. Giving him high bioavailability and myocellular saturation.
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  8. 12-11-2018, 03:11 PM #5587
    scott_donald
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    Originally Posted by EoR View Post
    Keep it going, and through 2019!
    I will keep it going, whether I log I doubt.
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  9. 12-13-2018, 02:20 AM #5588
    scott_donald
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    13/12/18

    What i felt like doing endurance

    Keiser M3 bike

    RPM - 66
    Watt - 141
    ODO - 6.4
    Gear - 15
    Time - 20.00

    Just a nice easy cycle, after the cramping calve on Tuesday still can't run so did a nice easy cycle there as squatting in a couple of hours.
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  11. 12-13-2018, 05:00 AM #5589
    scott_donald
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    13/12/18

    What i felt like doing load

    Olympic Squat
    BWx20
    20x10
    20x10
    60x10
    100x5
    120x2
    140x2
    150x2
    160x2 (=PR 352lbs)
    165x2 (PR 363lbs)
    170x2 (PR 374lbs)


    Olympic Squat - Just simple seeing where I am at the end of a years training. this same session a year ago I got 135x2. I got 160x2 about a 6 weeks ago. Very happy there, still no belt, second rep I did have that I am going to fail feeling but got through it, just!
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  12. 12-13-2018, 05:29 AM #5590
    Fang2
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    Impressive. Good work
    RIP Pedro Suarez Vertiz. Te queremos Hermano

    If your right leg is Thanksgiving and your left leg is Christmas, can I come and visit you between the holidays?
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  13. 12-13-2018, 05:36 AM #5591
    scott_donald
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    Originally Posted by Fang2 View Post
    Impressive. Good work
    thanks, been great to have a year without any real problems!
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  14. 12-13-2018, 04:02 PM #5592
    scott_donald
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    13/12/18

    What i felt like doing endurance

    Keiser M3 bike

    RPM - 70
    Watt - 175
    ODO - 3.4
    Gear - 16
    Time - 10.00

    first ever 16 cruise. 10 minutes was certainly enough.
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  16. 12-14-2018, 01:19 AM #5593
    scott_donald
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    14/12/18

    What i felt like doing endurance

    Keiser M3 bike

    RPM - 72
    Watt - 174
    ODO - 5.3
    Gear - 16
    Time - 15.00

    first ever 16 cruise. 15 minutes is definitely hard than 10.
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  17. 12-15-2018, 07:31 AM #5594
    scott_donald
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    15/12/18

    What i felt like doing endurance

    Keiser M3 bike

    RPM - 75
    Watt - 193
    ODO - 3.6
    Gear - 16
    Time - 10.00

    went for it. very happy.
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  18. 12-17-2018, 12:24 AM #5595
    scott_donald
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    17/12/18

    What i felt like doing endurance

    Keiser M3 bike

    60 seconds gear 13 > 80 RPM x 13
    30 seconds gear 13 > 120 RPM x 12

    RPM - 94
    Watt - 144
    ODO - 8.7
    Gear - 13
    Time - 19.00

    weird power numbers.
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  19. 12-17-2018, 05:27 AM #5596
    scott_donald
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    17/12/18

    What i felt like doing load

    Olympic Squat
    BWx20
    20x10
    20x10
    60x10
    100x20
    100x20

    Flat Bench
    20x20
    60x15
    100x5
    120x5
    140x5
    130x7 ds 120x5 ds 100x8

    Skulls
    60x20
    60x16
    60x16

    Close Grip Bench
    60x23

    Side laterals
    15x20
    15x20
    15x20

    Standing Russian Twists
    20x30
    20x30
    20x30
    20x30


    Olympic Squat - well for some reason I felt like trying 20 reps at 100, harder than. I thought it would be. second set was better but that is enough. you can tell I have not done anything more than 5 reps for a long time properly.

    Flat bench - Well, certainly winging this benching. comfortable 140 for 5 and then trying tis silly drop set, don't really know if that was a good effort or not.

    Skulls - I forgotten how much I love these, until last week I have not done them in months. well second set I was trying for 20 again but not even close. Good third set.

    CGB - just finishing myself off.

    Side Laterals - why not.
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  21. 12-17-2018, 02:37 PM #5597
    scott_donald
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    17/12/18

    What i felt like doing endurance

    Keiser M3 bike

    RPM - 74
    Watt - 169
    ODO - 7.3
    Gear - 15
    Time - 20.00

    felt good tonight after the 20 rep squats.
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  22. 12-18-2018, 02:16 AM #5598
    scott_donald
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    18/12/18

    What i felt like doing endurance

    Keiser M3 bike

    RPM - 72
    Watt - 189
    ODO - 3.5
    Gear - 16
    Time - 10.00

    wow legs are dead after that.
    Last edited by scott_donald; 12-21-2018 at 02:40 AM.
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  23. 12-18-2018, 05:26 AM #5599
    scott_donald
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    18/12/18

    What i felt like doing load

    Power Snatch
    20x3 ss 20x3 OHS ss 20x3 Klockov Press
    20x3 ss 20x3 OHS ss 20x3 Klockov Press
    40x3
    40x3
    50x3
    60x3
    60x3
    65x1
    67.5x1

    Snatch pulls
    80x3
    90x2
    100x1
    110x1
    120x1

    Wide Grip Pullups
    BWx10
    15x7
    30x13
    30x12
    15x12 ds BWx8
    15x12 ds BWx6

    DB concentration Curls ss Rear Laterals
    15x12 ss 15x12
    15x12 ss 15x12
    15x12 ss 15x12

    Crunches on Ball
    BWx30
    BWx30
    BWx30
    BWx30

    Power - Seeing if I can still snatch, well, power snatch. very happy.

    Pulls - very good to move 120, tank that is the most I have tried this year.

    Pullups - Just seeing what i can do at 30kg. was wanting more overall but oh well.

    Misc - just extra volume.
    Last edited by scott_donald; 12-20-2018 at 03:04 AM.
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  24. 12-18-2018, 03:58 PM #5600
    scott_donald
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    18/12/18

    What i felt like doing endurance

    Keiser M3 bike

    RPM - 73
    Watt - 165
    ODO - 7.2
    Gear - 15
    Time - 20.00

    legs are really feeling it now!
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  26. 12-19-2018, 12:58 AM #5601
    scott_donald
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    19/12/18

    What i felt like doing endurance

    Keiser M3 bike

    RPM - 71
    Watt - 179
    ODO - 5.2
    Gear - 16
    Time - 15.00

    some more volume at gear 16, legs were feeling it the whole time, they are going to enjoy the rest of the day off.
    Last edited by scott_donald; 12-20-2018 at 02:11 AM.
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  27. 12-20-2018, 02:10 AM #5602
    scott_donald
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    20/12/18

    What i felt like doing endurance

    Keiser M3 bike

    RPM - 72
    Watt - 187
    ODO - 5.3
    Gear - 16
    Time - 15.00

    new record.
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  28. 12-20-2018, 05:07 AM #5603
    scott_donald
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    20/12/18

    What i felt like doing load

    Front Squat
    BWx20
    20x5
    20x5
    60x3
    80x3
    100x2
    110x2 Belt
    120x2 Belt
    125x2 Belt

    Olympic Squat
    120x8
    140x10 (PR 308lbs)

    BTN Press
    20x20
    40x10
    50x10

    Military Press
    60x8
    70x5
    70x8
    60x12

    Close Grip Bench
    20x20
    60x15
    100x5
    110x14
    110x10
    100x15
    60x25

    Ab Roller Torture
    BWx15
    BWx15

    Hanging leg raises
    BWx10
    BWx10


    Fronts - so surprised how well that all went. surprised how light 125 felt in the rack position, very happy still heavy in the core but felt good with he legs.

    Olympic Squat - very happy wanted to get 10 at 140 and made it very well. Very happy with he year and squatting!

    Overhead - Just using the first few sets to get a good stretch in the shoulders. not tried to push the Mp for a while, 60 was heavier than a couple weeks ago. Overhead is certainly my main weakness now and of course o lifts but I suck at them and not a fan so think they always will be. Much better the second set at 70 an finished ok.

    CGB - swing what I still have left. dammit wanted 15 at 110, didn't attempt rep 15. finished ok.
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  29. 12-21-2018, 02:38 AM #5604
    scott_donald
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    21/12/18

    What i felt like doing endurance

    Keiser M3 bike

    RPM - 74
    Watt - 190
    ODO - 3.6
    Gear - 16
    Time - 10.00

    feeling it now at the end of the week. One week till skiing.
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  31. 12-21-2018, 05:14 AM #5605
    scott_donald
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    21/12/18

    What i felt like doing load

    Clean Panda Pulls
    20x3 ss 20x3 FS ss 20x3 COHS
    20x3 ss 20x3 FS ss 20x3 COHS
    60x3
    80x3
    90x1
    100x1
    110x1

    Shrugs 2 sec pause
    110x12
    110x12
    110x12

    BB Bulgarian Split Squats
    20x10
    60x10
    60x15
    60x20

    Back Extensions ss Chinese DB Rows
    15x20 ss 22.5x20
    15x20 ss 22.5x20
    15x20 ss 32.5x20 (PR 71.5lbs)

    Upright Rows
    20x10
    30x10
    40x10
    50x10 (=PR 110lbs)
    60x10 (PR 132lbs)

    Crunches on Ball with Twist
    BWx30
    BWx30
    BWx30
    BWx30

    Pulls - Wow clean grip overhead squats are hard! Just seeing where I am here, been used to doing triples at 100 but seeing where I am for a single. I think I would get 115 but it would not be pretty so happy enough with 110, only 10kg off my PR.

    Shrugs - never do these anymore so just fancied it, had to pull the weight off the floor as far too lazy to set up the other bar in the rack. 12 was a very good number here, wow I am weak shrugging!

    Splits - Still my second favourite leg exercise.

    Superset - keep the core working after the back extensions was so hard with the Chinese Rows. went for the PR, the rowing was easy but wow my lower back and hips are dead now.

    Upright Rows - First couple of sets are stupid easy.50 Flet nice and easy so tried more than 50 for the first time in my life.
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  32. 12-23-2018, 03:05 AM #5606
    scott_donald
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    23/12/18

    What i felt like doing endurance

    Keiser M3 bike

    RPM - 76
    Watt - 164
    ODO - 7.5
    Gear - 15
    Time - 20.00

    nice Sunday Cruise.
    Sleepy.
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  33. 12-24-2018, 03:18 AM #5607
    scott_donald
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    24/12/18

    What i felt like doing endurance

    Keiser M3 bike

    RPM - 76
    Watt - 199
    ODO - 3.7
    Gear - 16
    Time - 10.00

    smashed it.
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  34. 12-24-2018, 06:06 AM #5608
    scott_donald
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    24/12/18

    What i felt like doing load

    Front Squat
    BWx20
    20x5
    20x5
    60x3
    80x3
    100x2
    110x2 Belt
    120x2 Belt
    130x1 (=PR 286lbs) Belt

    Olympic Squat
    130x8
    140x10 (=PR 308lbs)

    Flat Bench
    20x20
    60x15
    60x15
    100x5
    120x5
    140x4
    130x7
    120x12
    100x18 ds 60x17

    Skullcrushers
    60x16
    60x15

    GHR
    BWx12
    BWx12
    BWx12
    BWx12

    Hanging leg raises
    BWx10
    BWx10
    BWx10
    BWx10


    Fronts - Cruising to 110 now. 120 was very easy. Did the first rep at 130 and and took a deep breath before rep two and my brain went don't even try it, so didn't. Cant complain at all!

    Olympic Squat - almost failed rep 10 at 140, last squatting this year for me! what a difference a year makes!

    Flat Bench - Wanted 5 at 140 but 4 was my limit. Wanted 7 and got it at 130. Just got 12 at 120. So weird that last drop set, almost missed re racking the 100 then the 60 was just stupid fast and weird feeling, think my body was thinking it was heavier than it was.

    Skulls - chest is dead now finish off the triceps.

    GHR - only fair for the hammier to do something.
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  36. 12-25-2018, 01:41 AM #5609
    scott_donald
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    25/12/18

    What i felt like doing endurance

    Keiser M3 bike

    RPM - 74
    Watt - 168
    ODO - 7.3
    Gear - 15
    Time - 20.00

    Nice Christmas Cruise.
    Sleepy.
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  37. 12-25-2018, 03:29 AM #5610
    scott_donald
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    25/12/18

    What i felt like doing load

    Wide Grip Pullups
    BWx10
    15x7
    30x13
    30x12
    15x12 ds BWx8
    15x12 ds BWx7

    Shrugs 2 sec pause
    60x12
    100x12
    120x12

    Back Extensions ss Chinese DB Rows
    15x20 ss 22.5x20
    15x20 ss 22.5x20
    15x20 ss 32.5x20 (=PR 71.5lbs)

    DB concentration Curls ss Side Laterals ss Rear Laterals
    15x12 ss 15x12 ss 15x12
    15x12 ss 15x12 ss 15x12

    Crunches on Ball
    BWx30
    BWx30
    BWx30
    BWx30


    Pullups - wow struggled to match the 13 from last time, just. wow struggling through this big time.

    Shrugs - just more volume, Strange I was not sore after doing them last time since I never do them anymore.

    Superset - this was so hard last time I needed to try again. its so weird the row part is not heavy but stabilising the body after the back extensions is killer! the heavy set is just stupid hard not eh abs and lower back.

    Superset - Running out of motivation and gas. done weights for 2018!
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