scottish brah training log

[calumscotland]

01/03/21

upper/lower split 4 days a week modified for house training [limited equipment] 12 week simple focused on hypertrophy with volume and frequency

body weight-185lbs
macros-2275 cals 75g fat 200g carbs 200g protein
--------------------------------------------------------------------------------
vits and mins
myprotein alpha men multi 2 a day
myprotein omega 3 plus 3 a day 3000mg /EPA 1800mg/ DHA 450mg
myprotein vitamin c plus 1 a day 1000mg /citrus bioflavonoids 20mg/ rosehip 20mg/
myprotein vitamin d3 2 a day 5000IU
myprotein ZMA 3 a day Magnesium 450mg / zinc 30mg / vitamin b6 9.5mg
myprotein creatine 5 g a day
--------------------------------------------------------------------------------
rep progression solid 12 reps for each set must be met to advance the weight 60 to 90 second rest between sets, seth sets can be used when time etc permits

monday-upper 1
tuesday-lower 1
wednesday-rest
thursday-upper 2
friday-lower 2
saturday-rest
sunday-rest


upper 1
5x12 dumbbell bench press
5x12 dumbbell flys
5x12 pull ups
5x12 1 arm dumbbell row
5x12 dumbbell lat raises
5x12 ez bar curls
5x12 skull crushers

lower 1
5x5 barbell deadlift
1x100 hamstring curl [bands]
5x12 front squat
1x100 leg extension [bands]
5x12 rear delt raises
ab work

upper 2
5x12 standing overhead press
5x12 pull up
5x12 yates row
5x12 dumbbell bench press
5x12 dumbbell flys
5x12 dumbbell curls
5x12 tricep dips

lower 2
5x12 barbell squat
1x100 leg extension [bands]
5x12 romanian deadlift
1x100 leg curl [bands]
3x12 super set ez bar curl/skull crushers
5x12 dumbbell shrug
ab work

[calumscotland]

14/03/21

only change this week added standing dumbbell calf raises
body weight-182lbs
macros-2275 cals 75g fat 200g carbs 200g protein
--------------------------------------------------------------------------------
vits and mins
myprotein alpha men multi 2 a day
myprotein omega 3 plus 3 a day 3000mg /EPA 1800mg/ DHA 450mg
myprotein vitamin c plus 1 a day 1000mg /citrus bioflavonoids 20mg/ rosehip 20mg/
myprotein vitamin d3 2 a day 5000IU
myprotein ZMA 3 a day Magnesium 450mg / zinc 30mg / vitamin b6 9.5mg
myprotein creatine 5 g a day
--------------------------------------------------------------------------------
rep progression solid 12 reps for each set must be met to advance the weight 60 to 90 second rest between sets, seth sets can be used when time etc permits

monday-upper 1
tuesday-lower 1
wednesday-rest
thursday-upper 2
friday-lower 2
saturday-rest
sunday-rest


upper 1
5x12 dumbbell bench press
5x12 dumbbell flys
5x12 pull ups
5x12 1 arm dumbbell row
5x12 dumbbell lat raises
5x12 ez bar curls
5x12 skull crushers

lower 1
5x5 barbell deadlift
1x100 hamstring curl [bands]
5x12 front squat
1x100 leg extension [bands]
[4x25 standing dumbbell calf raise]-----added
5x12 rear delt raises
ab work

upper 2
5x12 standing overhead press
5x12 pull up
5x12 yates row
5x12 dumbbell bench press
5x12 dumbbell flys
5x12 dumbbell curls
5x12 tricep dips

lower 2
5x12 barbell squat
1x100 leg extension [bands]
5x12 romanian deadlift
1x100 leg curl [bands]
3x12 super set ez bar curl/skull crushers
5x12 dumbbell shrug
ab work

[calumscotland]

Solid progress man! Third leg gains are real O.O

cheers boyo lul

nohomo

[mikey09120]

cheers boyo lul

nohomo

You fold it in sections or coil that thing up? Like managing a fire hose man. No homo.

[calumscotland]

20/03/21

slight change in macros this week chitty pics coz had to take them myself

body weight-181lbs
macros-2240 cals 80g fat 180g carbs 200g protein
--------------------------------------------------------------------------------
vits and mins
myprotein alpha men multi 2 a day
myprotein omega 3 plus 3 a day 3000mg /EPA 1800mg/ DHA 450mg
myprotein vitamin c plus 1 a day 1000mg /citrus bioflavonoids 20mg/ rosehip 20mg/
myprotein vitamin d3 2 a day 5000IU
myprotein ZMA 3 a day Magnesium 450mg / zinc 30mg / vitamin b6 9.5mg
myprotein creatine 5 g a day
--------------------------------------------------------------------------------
rep progression solid 12 reps for each set must be met to advance the weight 60 to 90 second rest between sets, seth sets can be used when time etc permits

monday-upper 1
tuesday-lower 1
wednesday-rest
thursday-upper 2
friday-lower 2
saturday-rest
sunday-rest


upper 1
5x12 dumbbell bench press
5x12 dumbbell flys
5x12 pull ups
5x12 1 arm dumbbell row
5x12 dumbbell lat raises
5x12 ez bar curls
5x12 skull crushers

lower 1
5x5 barbell deadlift
1x100 hamstring curl [bands]
5x12 front squat
1x100 leg extension [bands]
[4x25 standing dumbbell calf raise]-----added
5x12 rear delt raises
ab work

upper 2
5x12 standing overhead press
5x12 pull up
5x12 yates row
5x12 dumbbell bench press
5x12 dumbbell flys
5x12 dumbbell curls
5x12 tricep dips

lower 2
5x12 barbell squat
1x100 leg extension [bands]
5x12 romanian deadlift
1x100 leg curl [bands]
3x12 super set ez bar curl/skull crushers
5x12 dumbbell shrug
ab work

[calumscotland]

28/03/21

body weight-180lbs
macros-2200 cals 80g fat 170g carbs 200g protein
--------------------------------------------------------------------------------
vits and mins
myprotein alpha men multi 2 a day
myprotein omega 3 plus 3 a day 3000mg /EPA 1800mg/ DHA 450mg
myprotein vitamin c plus 1 a day 1000mg /citrus bioflavonoids 20mg/ rosehip 20mg/
myprotein vitamin d3 2 a day 5000IU
myprotein ZMA 3 a day Magnesium 450mg / zinc 30mg / vitamin b6 9.5mg
myprotein creatine 5 g a day
--------------------------------------------------------------------------------
rep progression solid 12 reps for each set must be met to advance the weight 60 to 90 second rest between sets, seth sets can be used when time etc permits

monday-upper 1
tuesday-lower 1
wednesday-rest
thursday-upper 2
friday-lower 2
saturday-rest
sunday-rest


upper 1
4x12 dumbbell bench press
4x12 dumbbell flys
4x12 pull ups
4x12 1 arm dumbbell row
4x12 dumbbell lat raises
4x12 ez bar curls
4x12 skull crushers

lower 1
5x5 barbell deadlift
1x100 hamstring curl [bands]
5x12 front squat
1x100 leg extension [bands]
4x25 standing dumbbell calf raise
5x12 rear delt raises
ab work

upper 2
4x12 standing overhead press
4x12 pull up
4x12 yates row
4x12 dumbbell bench press
4x12 dumbbell flys
4x12 dumbbell curls
4x12 tricep dips

lower 2
5x12 barbell squat
1x100 leg extension [bands]
5x12 romanian deadlift
1x100 leg curl [bands]
3x12 super set ez bar curl/skull crushers
5x12 dumbbell shrug
ab work



-----------------------------------------------------------
changes made 5x12 replaced with 4x12 for most exercises workouts taking to long and utilizing seth sets instead of a 5th working set

[calumscotland]

29/03/21

macros-2120 cals 80g fat 150g carbs 200g protein

[calumscotland]

14/05/21

back after 4 week ban coza ******* mods, gyms are now open here thank the gods workout days are changing due to other commitments etc

body weight-176lbs [should be lower was away for an overnight with the mrs eating and drinking etc so hopefully this is mostly water retention will find out next friday and will upload pics]

macros-2120 cals 80g fat 150g carbs 200g protein

--------------------------------------------------------------------------------
vits and mins
myprotein alpha men multi 2 a day
myprotein omega 3 plus 3 a day 3000mg /EPA 1800mg/ DHA 450mg
myprotein vitamin c plus 1 a day 1000mg /citrus bioflavonoids 20mg/ rosehip 20mg/
myprotein vitamin d3 2 a day 5000IU
myprotein ZMA 3 a day Magnesium 450mg / zinc 30mg / vitamin b6 9.5mg
myprotein creatine 5 g a day
--------------------------------------------------------------------------------
rep progression solid 12 reps for each set must be met to advance the weight 60 to 90 second rest between sets, seth sets can be used when time etc permits

monday-rest
tuesday-upper 1
wednesday-lower 1
thursday-rest
friday-upper 2
saturday-lower 2
sunday-rest


upper 1
4x12 barbell bench press
4x12 dumbbell flys
4x12 pull ups
4x12 seated cable row
4x12 dumbbell lat raises
4x12 ez bar curls
4x12 skull crushers

lower 1
4x5 barbell deadlift
4x12 lying leg curl
4x12 leg press
4x12 leg extension
4x12 calf press
3x12 rear delt raises
4x25 crunches

upper 2
4x12 standing overhead press
4x12 pull up
4x12 yates row
4x12 dumbbell bench press
4x12 machine chest flys
4x12 dumbbell curls
4x12 tricep dips

lower 2
4x12 barbell squat
4x12 leg extension
4x12 romanian deadlift
4x12 seated leg curl
3x12 super set ez bar curl/skull crushers
4x12 dumbbell shrug
4x12 leg raises