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A Scottish Log

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ScottishIcon...11-02-2015 @ 22:17 
Member 2092, 592 posts
SQ 190, BP 140, DL 220
550.0 kgs @ 123.7kgs UnEq
Band shoulder warm up
Pullaparts
Bench 100*6,6,6,6,6,6
Inc db press 30s*10,10,10,10
Skullcrushers 30*10,10,10,10
CSR 54*10,10,10,10 pausing tucking everything back
Cable fly 22.5*15 27.5*15 32*15
Pushdowns under/over 32*20/15, 20/15
Rope face pull s/s band face pull 27*10/10,10/10,10/10

Triceps blown up!
ScottishIcon...13-02-2015 @ 23:43 
Member 2092, 592 posts
SQ 190, BP 140, DL 220
550.0 kgs @ 123.7kgs UnEq
Paused deads 120*6,6,6,6
Trap bar shrug 130*10,10,10,30
Hypers *10,10,10
WG Pulldowns 60*10,10,10,10
Alt arm cable row 27.5*10,10
Cable curl 21/side*12,12
KB swing 16*20,20
ScottishIcon...16-02-2015 @ 15:29 
Member 2092, 592 posts
SQ 190, BP 140, DL 220
550.0 kgs @ 123.7kgs UnEq
Seated rack press 60*6,6,6,6,6
Db ohp 26s*8,8,8,8,8
Cable row 105*6,6,6,6
Db laterals 6s*12,12,12,12
Assisted chins +77 *8,8,8
Rope face pull 27.5*20,20,20
Pushdowns 41*20,20,20
ScottishIcon...17-02-2015 @ 12:26 
Member 2092, 592 posts
SQ 190, BP 140, DL 220
550.0 kgs @ 123.7kgs UnEq
Kb swing 16*20,20,20,20
Pause Squat 100*3,3,3 110*3,3,3
Single leg press 70*10,10,10,10,10
GHR *12,12,12,12
Knee ext 47*12,12,12,12
ScottishIcon...20-02-2015 @ 21:39 
Member 2092, 592 posts
SQ 190, BP 140, DL 220
550.0 kgs @ 123.7kgs UnEq
Band shoulder warm up
Pullaparts
Bench 100*8,8,8,8,8,8
Feet up Inc db press 32s*6,6,6,6 22s*20
JM press 40*12,12,12,12 drop to bar *20
Pulldowns 55*10,10,10
Cable fly 27.5*30
Face pull 27.5*50
ScottishIcon...23-02-2015 @ 21:31 
Member 2092, 592 posts
SQ 190, BP 140, DL 220
550.0 kgs @ 123.7kgs UnEq
Paused deads (below knee) 120*6,6,6,6,6
Hypers *10 +5*10,10,10
Shrugs 130*10 140*10,10,10
Ham curls 36*15,15 32*10 drop 27*10 +10 partials zapped!
ScottishIcon...25-02-2015 @ 22:15 
Member 2092, 592 posts
SQ 190, BP 140, DL 220
550.0 kgs @ 123.7kgs UnEq
Band shoulder warm up
Pullaparts
Seated rack press 60*8,8,8,8,8
Db ohp 28s*8,8,8,8,8
Cable row 120*6,6,6 97.5*20 75*23
Laterals 8s*12,12,12,12
Plate raise 15*10,10,10,10
Assisted chin +68*8,6
Straight arm Pushdown 23*12,12
Face pull 32*40
Band Pushdown *50
ScottishIcon...02-03-2015 @ 21:30 
Member 2092, 592 posts
SQ 190, BP 140, DL 220
550.0 kgs @ 123.7kgs UnEq
KB swing 20*20,20
Squat 100*5 120*5,5,5,5
Single Leg press 100*10,10,10 75*15,15
Leg press 180*30
GHR +10*8,8,8 bw*20
ScottishIcon...18-03-2015 @ 21:35 
Member 2092, 592 posts
SQ 190, BP 140, DL 220
550.0 kgs @ 123.7kgs UnEq
Bench 100*1,2,3,4,5,6,7,8,9,8
Skull crushers 30*20,15,15 40/30/20 drop set til fail
Cable fly 26*20 36*12,12
Rope face pull 36*20,20,20
ScottishIcon...23-03-2015 @ 21:15 
Member 2092, 592 posts
SQ 190, BP 140, DL 220
550.0 kgs @ 123.7kgs UnEq
High inc bench 60*8,8,8,8,8
Band pullaparts *12,12,12,12,12,12,12
Db ohp 20s *12,10,10,10,10
Db laterals 6s*12,10,10,10,10
Rope face pull 32*20,20,20,20
ScottishIcon...25-03-2015 @ 21:43 
Member 2092, 592 posts
SQ 190, BP 140, DL 220
550.0 kgs @ 123.7kgs UnEq
Trap bar shrug 120*6 150*6 180*6 200*6 120*20
Db row 40*10,10,10,10,10
CSR 36*10,10,10,10,10
Pulldowns 45*10,10,10,10,10
Straight arm Pushdown 20*10,10
Cable curl 16/side *10,10,10
Machine curl 40*15,15
ScottishIcon...01-04-2015 @ 21:53 
Member 2092, 592 posts
SQ 190, BP 140, DL 220
550.0 kgs @ 123.7kgs UnEq
Band shoulder warm up
Pullaparts
Bench 100*2 110*2 115*2 120*2 125*2
Feet up bench 80*7,7 70*12 60*16
Pec dec 50*12,12,12
CSR 41*10,10,10,10,10
Face pull 41*15,15,15
ScottishIcon...07-04-2015 @ 23:01 
Member 2092, 592 posts
SQ 190, BP 140, DL 220
550.0 kgs @ 123.7kgs UnEq
KB swing 16*25,25,25
Single leg press 50*20,20,20,20
GHR *8,8,8
Bunyan squat 80*15 tried another and inner thighs cramped immediately, stabilisers forgotten what squatting is!
Ham curl 25*20,20
Calf raise 63.5*10,10,10
ScottishIcon...09-04-2015 @ 18:07 
Member 2092, 592 posts
SQ 190, BP 140, DL 220
550.0 kgs @ 123.7kgs UnEq
Shoulder warm up
Seated rack press 70*5,5,5 60*6
Db ohp 20s*10,10,10,10,10
Shoulder blast 8s laterals to bent laterals 10,10/8,8/6,6 no rest
Rope face pull s/s band face pull 27.5*15/15,15/15,15/15
ScottishIcon...11-04-2015 @ 00:42 
Member 2092, 592 posts
SQ 190, BP 140, DL 220
550.0 kgs @ 123.7kgs UnEq
Sumo Deadlift 120*5,5,5,5
Db row 40*10,10,10,10
Assisted chin machine -50*6, -68*8,8,8
Single arm cable row *10,10
Cable curl 16*10,10
Rev curl 32*10,10
Machine curl 25/arm

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