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A Scottish Log

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ScottishIcon...11-06-2014 @ 15:15 
Member 2092, 592 posts
SQ 190, BP 140, DL 220
550.0 kgs @ 123.7kgs UnEq
Post Edited: 11.06.2014 @ 15:16 PM by Scottish
Band shoulder warm up
Stick dislocations
Band face pulls
Ez bar row 50*10 10 sets between bench
Bench (pinkies on rings, no wraps, music or handoff) 100*8,8,8,8,8
Dips *5 +10*3,3 *15*3 bw*8
Inc fly 12s*30
Speed strict vs mini bands 40*3,3,3,3,3,3,3,3,3,3
Pulldowns ss CSR 12/8*2 no rest
Pushdowns ss rope face pull 30/30*2 no rest
ScottishIcon...13-06-2014 @ 23:58 
Member 2092, 592 posts
SQ 190, BP 140, DL 220
550.0 kgs @ 123.7kgs UnEq		Deadlift 180*1 200*1 210*1 s**t 180*4 120*12
Trap bar shrugs 130*25,25,25
Hypers *10 +25*12,12 bw*20
ScottishIcon...16-06-2014 @ 21:33 
Member 2092, 592 posts
SQ 190, BP 140, DL 220
550.0 kgs @ 123.7kgs UnEq		Band shoulder warm up
Pullaparts
Push press 60*3 70*2 80*2 85*2 90*2 f3rd line
Strict 40*15,15,10 shoulders dead
Pulldowns pin 8 10*10 10 sec rest
Cg bench 100*2 110*2 120*2 easy add METAL Black Catapult *8
Chest press machine 2*15
Pushdown finisher under/over/rope *30 tricep destruction complete

Bit of a mashup nonsense session today pre holidays, pleased with CG and the rest was fluff!
ScottishIcon...20-06-2014 @ 19:49 
Member 2092, 592 posts
SQ 190, BP 140, DL 220
550.0 kgs @ 123.7kgs UnEq		Last before holidays

Band shoulder warm up
Dislocations
Pullaparts
Bench (pinkies on rings again) 100*10,10,10
Db ohp 20s*15,12
Pulldowns pin 10 3*10
Cable row pin 8 3*10
Db preacher 8*12 12*10,10 8s*loads
ScottishIcon...30-06-2014 @ 13:04 
Member 2092, 592 posts
SQ 190, BP 140, DL 220
550.0 kgs @ 123.7kgs UnEq		Back in the game after a week in Ibiza

10min walking on treadmill 6.0inc 6.0speed
Stretch hips
Defranco Band pullaparts
Band GM
Band hip walks
Squat 60*loads 80*loads 100*15 shaking like a leaf haha! Nothing like 1st one after holidays!!
Sumo deads 100*10,10

Basically a big warm up some reps and away again, it's good to be back!
ScottishIcon...01-07-2014 @ 22:24 
Member 2092, 592 posts
SQ 190, BP 140, DL 220
550.0 kgs @ 123.7kgs UnEq		Band shoulder warm up
Stick dislocations
Bench with Ali's arch 100*2,2 normal *2 ali*1 set up disintegrated *3,3 me*3 ali*2 115 me*3 120*3 easy
Inc db press 20s *20,20
Inc fly stretch
Cable row pin6 *20,20
1 arm pulldown *15
Face pulls 22.5*40
ScottishIcon...04-07-2014 @ 19:42 
Member 2092, 592 posts
SQ 190, BP 140, DL 220
550.0 kgs @ 123.7kgs UnEq		Deadlift 60*5/5/5 conv,sldl,sumo 100*3/3/3 120*3/3/3 130*3/3/3 140*3/3/3 150*3/3 conv,sumo
Trap bar partial (sitting on 25 plates) 70*5 110*5 150*5 170*2 190*2 210*2 230*1 130*15
Db row 40*10,10,10
WG Pulldowns pin12 *12,12,12
Red band face pull *15,15,15
Cable row 90*10,10,10
Db curl 10s *20,20
ScottishIcon...08-07-2014 @ 23:27 
Member 2092, 592 posts
SQ 190, BP 140, DL 220
550.0 kgs @ 123.7kgs UnEq		Band shoulder warm up
Face pulls
Band pullaparts *160 in total
Bench 110*5,6,6,6,6,8
Seated ohp 40*12,10,10
Db front raise *10,10
Pushdowns *pumped
ScottishIcon...10-07-2014 @ 20:31 
Member 2092, 592 posts
SQ 190, BP 140, DL 220
550.0 kgs @ 123.7kgs UnEq		Andys gym kirkcaldy

Squat 100*3 110*3 120*3 130*3 add belt 140*3 150*3 160*2 120*12
Sldl 60*15,15,15,15
Leg press 150*50

ZAPPED
ScottishIcon...14-07-2014 @ 21:51 
Member 2092, 592 posts
SQ 190, BP 140, DL 220
550.0 kgs @ 123.7kgs UnEq		Band shoulder warm up
Band pullaparts *20 between everything
Bench 110*8,8,8 pec a bit tight
Inc db press 26s*6 34s*6 40s*5 20*20
Skullcrushers 30*12,12,10
Tate press 16s*20
Pushdown finisher *tricep death
Face pulls rope and band *40
ScottishIcon...15-07-2014 @ 14:43 
Member 2092, 592 posts
SQ 190, BP 140, DL 220
550.0 kgs @ 123.7kgs UnEq		Deadlift form pulls 140*2,2,2,2,2,2,2,2,2,2,2,2
Ham curls 20*20 29*15 43*10 29*15 20*30
ScottishIcon...18-07-2014 @ 21:55 
Member 2092, 592 posts
SQ 190, BP 140, DL 220
550.0 kgs @ 123.7kgs UnEq		Band shoulder warm up
Band face pulls between everything
Stick dislocations
Seated pin press 50*8 60*6,6,6,6,6,6,6,12
Trap bar shrugs 150*12,12,12,12
Chins *2,1,1,1, +5kg*1,2,1
Machine curls
ScottishIcon...21-07-2014 @ 21:50 
Member 2092, 592 posts
SQ 190, BP 140, DL 220
550.0 kgs @ 123.7kgs UnEq		Keys Prog

Squat 130*5,5,5,5,15 PB
Deadlift 145*2,2,2,2,2,2
Glute bridge ABANDONED
Ham curls 29*10,10,10,10,10
1 leg Glute ext machine 14*10,10
ScottishIcon...23-07-2014 @ 21:38 
Member 2092, 592 posts
SQ 190, BP 140, DL 220
550.0 kgs @ 123.7kgs UnEq		Band shoulder warm up
Band pullaparts
Bench 100*5,5,5,5,12
Chins *3,2,2,1 add green band*10
Db ohp 20s*10,10,10,10,10
Db row 36s*10,10,10,10,10
ScottishIcon...23-07-2014 @ 21:38 
Member 2092, 592 posts
SQ 190, BP 140, DL 220
550.0 kgs @ 123.7kgs UnEq		Band shoulder warm up
Band pullaparts
Bench 100*5,5,5,5,12
Chins *3,2,2,1 add green band*10
Db ohp 20s*10,10,10,10,10
Db row 36s*10,10,10,10,10

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