Scott_donald's Journal Mrk2...

[5Six]

Happy to see you're going strong as phawk, cuz!

[Forge3]

231211

What i felt like doing

close grip bench
60x10
100x5
110x5
120x5
130x5
140x3
120x10
120x10
120x10

Wide grip pullups ss Shrugs
BWx20 ss 120x20
BWx20 ss 120x20
BWx14 ss 120x20

Flat bench ss Skulls
100x15 ss 60x15
100x15 ss 60x15
100x15 ss 60x15

crunches on ball
BWx20
BWx20
BWx20

dead!!!

Looking good Scott. What does ss mean?

[im2manly]

Awesome volume as always Scotty

Looking good Scott. What does ss mean?

super setted

[Forge3]

Awesome volume as always Scotty



super setted

Oh ok cool.

[BobisMighty]

nice volume on everything. especially the skull crusher superset.

[nwskier]

strong as phuck is right! freakn awesome volume and total weight moved on bench and close grip. probably some of the most motivating workouts I see on the forums are here in this journal - and this is one gigantic example. your triceps are ridicously strong and even with high volume, you always deliver. I'd like to see you push yourself even further than what you are doing right now. so much potential on close grip and bench. some people excel at low reps, others at high volume. you keep it heavy and deliver on both rep schemes which is a testamant to your strength and conditioning. good fkn chit!

edit: oh yeah, and translate that kind of bench volume into skiing and that's pretty much what's gonna happen at Snowbird if we can meet up for a day of skiing - so bring that stamina!

[scott_donald]

strong as phuck is right! freakn awesome volume and total weight moved on bench and close grip. probably some of the most motivating workouts I see on the forums are here in this journal - and this is one gigantic example. your triceps are ridicously strong and even with high volume, you always deliver. I'd like to see you push yourself even further than what you are doing right now. so much potential on close grip and bench. some people excel at low reps, others at high volume. you keep it heavy and deliver on both rep schemes which is a testamant to your strength and conditioning. good fkn chit!

edit: oh yeah, and translate that kind of bench volume into skiing and that's pretty much what's gonna happen at Snowbird if we can meet up for a day of skiing - so bring that stamina!

thanks...

nice volume on everything. especially the skull crusher superset.

thanks... took that easy... prob have done 70 or so...

Oh ok cool.

what you think it meant???

Awesome volume as always Scotty



super setted

thanks... was happy with that...

Looking good Scott. What does ss mean?

ss means - superset

Happy to see you're going strong as phawk, cuz!

thanks... hows your lifting???

[scott_donald]

040112

What i felt like doing

Snatch ss ATG front Squats
20x3 ss 60x8
20x3 ss 60x8
30x3 ss 60x8
30x3 ss 60x8
30x3 ss 60x8
30x3 ss 60x8

well there was a little snow on the hills on tuesday but 100mph winds... seems ok conditions today so going to go for it and ski tomorrow... not much open since there was no snow on monday at all... so light weights session... chest was so tight that i struggled for first few sets of snatch... knees were also achy but never warmed up as got a problem with the gas cooker here and the stupid ignighters wont stop firing!!!

[Forge3]

Hey Scott weren't you thinking about coming to Canada?


Oh and squat related gif (thighmaster)...

[2 D]

A nice solid session there, still taking care of the hammie then?

Still surprised you're training lower body at all w/a torn hammie.

[George Costanza]

A nice solid session there, still taking care of the hammie then?

Still surprised you're training lower body at all w/a torn hammie.

This, especially squatting...but hey if it doesn't aggravate it then keep goin for it I guess..supersetting snatch/squatting...never seen that before.

[parachuter]

strong lifts lol

gonna sub.

[scott_donald]

Hey Scott weren't you thinking about coming to Canada?


Oh and squat related gif (thighmaster)...

bleh.,.. just vacations unfortunately!!!

A nice solid session there, still taking care of the hammie then?

Still surprised you're training lower body at all w/a torn hammie.

i think its fine... run tomorrow so will find out then...

i think you are confusing own with ruptured...

This, especially squatting...but hey if it doesn't aggravate it then keep goin for it I guess..supersetting snatch/squatting...never seen that before.

haha... wanted a short sharp workout that wouldn't kill my legs the next day!!!

strong lifts lol

gonna sub.

thanks and welcome...

[Forge3]

bleh.,.. just vacations unfortunately!!!



i think its fine... run tomorrow so will find out then...

i think you are confusing own with ruptured...



haha... wanted a short sharp workout that wouldn't kill my legs the next day!!!



thanks and welcome...

When was the last time you came to our great country? And lol at sig. Passing the buck eh?

How did you rupture your hammy and how is it feeling today?

[scott_donald]

When was the last time you came to our great country? And lol at sig. Passing the buck eh?

How did you rupture your hammy and how is it feeling today?

it was just torn so its fine now... porb did it 8 weeks ago now or so...

i was there for 3 week july 2011 will be back assuming the same this summer...

[George Costanza]

Scott what country do you actually live in? srs.

[Forge3]

it was just torn so its fine now... porb did it 8 weeks ago now or so...

i was there for 3 week july 2011 will be back assuming the same this summer...

Give me a shout out if you hit Toronto. I know a place where people wear underwear on their heads

Old Skool reference. Where did you go? Btw July is my birthday and I did not even get a card from you

[scott_donald]

Scott what country do you actually live in? srs.

scotland -

http://maps.google.co.uk/maps?client...ed=0CFcQ8gEwAg

[scott_donald]

Give me a shout out if you hit Toronto. I know a place where people wear underwear on their heads

Old Skool reference. Where did you go?

i go to calgary... love the place...

haha... i rocked them!!!

[George Costanza]

scotland -

http://maps.google.co.uk/maps?client...ed=0CFcQ8gEwAg

Awww shiiiit


Wait I thought that whole island was England. Mind=blown


Also, just saw this thread. You might want to neg OP scott...and while you're at it put me over 20k like a bawss

http://forum.bodybuilding.com/showth...hp?t=141229951

[scott_donald]

Awww shiiiit


Wait I thought that whole island was England. Mind=blown


Also, just saw this thread. You might want to neg OP scott...and while you're at it put me over 20k like a bawss

http://forum.bodybuilding.com/showth...hp?t=141229951

yuk not england...

he must live in glasgow!!! na its not like that..

[Forge3]

i go to calgary... love the place...

haha... i rocked them!!!

Go during the stampede lots of women looking to buck the bronco

[scott_donald]

090112

What i felt like doing

close grip bench
60x10
100x5
110x5
120x5
130x5
140x5
150x3
120x10
120x10
120x10

Wide grip pullups ss Shrugs
BWx20 ss 120x20
BWx20 ss 120x20
BWx15 ss 120x20

Flat bench ss Skulls
110x15 ss 70x15
110x15 ss 70x11
110x15 ss 70x9

crunches on ball
BWx20
BWx20
BWx20

back at work tomorrow so looking forward to routine!!! crushed the session though... last superset was killer!!!!!!

[nwskier]

Dope supersets. That's some sick endurance. Routine is always good. Mine seems to be getting changed all the time with work, argh.

Any skiing on tap this week?

[2 D]

Looks good, nice workout back after the layoff.

Wouldn't it make more sense to pair one of the push movements with one of the pull movements to avoid fatigue? I.E. ss 1 -> Pull movement into Push movement. ss 2 -> Pull movement into Push movement.

Just a thought, a good workout though.

[George Costanza]

Dope supersets. That's some sick endurance. Routine is always good. Mine seems to be getting changed all the time with work, argh.

Any skiing on tap this week?

Heard that.


Great session though as always w/ those supersets Scott.

[scott_donald]

Dope supersets. That's some sick endurance. Routine is always good. Mine seems to be getting changed all the time with work, argh.

Any skiing on tap this week?

haha i don't have a routine unless i am working...

na nothing dry and cold these next few days but hard 4 days of warm temps so not enough snow to ski...

Looks good, nice workout back after the layoff.

Wouldn't it make more sense to pair one of the push movements with one of the pull movements to avoid fatigue? I.E. ss 1 -> Pull movement into Push movement. ss 2 -> Pull movement into Push movement.

Just a thought, a good workout though.

i only didn't lift for 5 days...

i prefer it that way to get lots of volume in... aim is time under tension focussed on push... opposite for friday...

Heard that.


Great session though as always w/ those supersets Scott.

thanks...

[scott_donald]

110112

What i felt like doing

ATG front Squats ss ATG backsquats
70x3 ss 70x8 oops was supposed to be 60
70x3 ss 70x8
80x3 ss 80x8
90x3 ss 90x8

Snatch ss ATG backsquats
20x3 ss 60x20
30x2 ss 60x20
40x3

snatch pull
60x2
70x2
80x2
100x2

RDL
100x15
100x15

started well with the squats... dunked my head with the bar with 30 kg second rep of the snatch and almost knocked myself out... not fun... happy with the session...

[Forge3]

Good workout Scott good thing you did not knock yourself out. The worst that happened to me was falling forward with a max weight on squat and I quickly turned it into a lung stance.

[2 D]

Training by yourself at home would suck if you legitimately hurt yourself like that. I have smacked my head into the bar once before doing the bear complex, it was disorienting. Luckily I caught some of the weight just before it hit me, otherwise it could have done some serious damage.

Crap ton of lower compounds there, how is the hammie getting along then? You doing any prehab/rehab stuff for it or icing it etc?

i only didn't lift for 5 days...

i prefer it that way to get lots of volume in... aim is time under tension focussed on push... opposite for friday

Sometimes that can seem like enough though. It is almost a week.