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A Scottish Log

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ScottishIcon...06-07-2015 @ 21:40 
Member 2092, 592 posts
SQ 190, BP 140, DL 220
550.0 kgs @ 123.7kgs UnEq
Squat 107.5*6,6,6,6
Block pull 132.5*6,6,6,6
Bench 77.5*6,6,6,6
Hanging knee raise *10,10,10,10
Rope face pull 27.5*50
ScottishIcon...08-07-2015 @ 22:44 
Member 2092, 592 posts
SQ 190, BP 140, DL 220
550.0 kgs @ 123.7kgs UnEq
Squat 107.5*6,6,6,6
GHR/hyper combo *15/10,15/10,15/10
Bench 77.5*6,6,6,6
ScottishIcon...14-07-2015 @ 21:30 
Member 2092, 592 posts
SQ 190, BP 140, DL 220
550.0 kgs @ 123.7kgs UnEq
Single Leg press 100*10,10,10,10,10
Hip circle walks *1,2,3,4,5,6 (Length of vaults there and back)
GHR/hyper combo *10/10,10/10,10/10
GHR abs *10,10,10
Band 4 way neck *1,1
Band shoulder distraction
Ham curl 37*10,10,10,10
ScottishIcon...16-07-2015 @ 13:49 
Member 2092, 592 posts
SQ 190, BP 140, DL 220
550.0 kgs @ 123.7kgs UnEq
Gracemount gym

Ham curl to pin 6 *10,10 pin 4*10 pin 3*10
Leg press 4plates*15, 6plates*15, 8plates*15, 10plates*15 12plates*15 last set between 300/350kg
Hack squat machine 2 plates *10,10,10,10
ScottishIcon...20-07-2015 @ 19:39 
Member 2092, 592 posts
SQ 190, BP 140, DL 220
550.0 kgs @ 123.7kgs UnEq
Fitness factor kdy

Squat 107.5*6,6,6,6
Block pull 132.5*6,6,6,6
Bench 77.5*6,6,6,6
Hanging knee raise *10,10,10,10
Hammer high row 40/side *10,10,10,10
ScottishIcon...22-07-2015 @ 22:23 
Member 2092, 592 posts
SQ 190, BP 140, DL 220
550.0 kgs @ 123.7kgs UnEq
Squat 107.5*6,6,6,6
Bench 77.5*6,6,6,6
Cable row 75*10,10,10,10
Pulldown 50*10,10
GHR hyper combo *15/10,15/10
Cable biceps 16/arm*20,20
ScottishIcon...27-07-2015 @ 21:18 
Member 2092, 592 posts
SQ 190, BP 140, DL 220
550.0 kgs @ 123.7kgs UnEq
Andys gym

Leg press to 400*10
Ham curl 35*10,10,10,10,10,10 s/s
Seated calf raise *15,15,15,15,15
Hammer shoulder press 30*10,10,10 s/s
Hammer high row 40/side *10,10,10
Hammer inc press 20/side *10,10,10 s/s
Shrug frame *10,10,10
Hammer decline 20/side *10,10,
Rear delt machine 40*10,10,
ScottishIcon...04-08-2015 @ 20:30 
Member 2092, 592 posts
SQ 190, BP 140, DL 220
550.0 kgs @ 123.7kgs UnEq
Inc smith 80*6,6,6,6
Db ohp 20s*6,6,6,6
Machine chest press 50*10,10,10
CSR 20*8,8,8,8,8,8
Pushdowns *12,12,12
ScottishIcon...18-08-2015 @ 19:45 
Member 2092, 592 posts
SQ 190, BP 140, DL 220
550.0 kgs @ 123.7kgs UnEq
High row 40/side *10,10,10,10
Cable row 75*10,10,10
Cable high row 45*10,10
Shrug frame 60*10 100*10 140*10,10,10
Cable biceps 15/side *20,20
Superman biceps 10/side *20
ScottishIcon...24-08-2015 @ 21:30 
Member 2092, 592 posts
SQ 190, BP 140, DL 220
550.0 kgs @ 123.7kgs UnEq
Thompson shoulder warm up
Squat 60*lots of sets and reps
Ham curl up one pin each set 10,10,10,10
Knee ext up one pin 10,10,10,10
Calf raise 4*10
ScottishIcon...26-08-2015 @ 21:49 
Member 2092, 592 posts
SQ 190, BP 140, DL 220
550.0 kgs @ 123.7kgs UnEq
Thompson shoulder warm up
Bench practice the wedge loads of sets up to 90*3 moved really fast for not benching in a month!
Cg bench 60*8,8,8
Face pull 22.5*15,15,15
Rope Pushdown 32*12,12,12
Thompson KB shoulder stuff
ScottishIcon...08-09-2015 @ 20:27 
Member 2092, 592 posts
SQ 190, BP 140, DL 220
550.0 kgs @ 123.7kgs UnEq
Thompson band shoulder warm up
Inc smith 70*8,8,8,8
Cg bench 100*3 110*2 120*1 80*12
Cable row 75*10,10,10,10,10
Machine pulldown 60*12,12,12
Pushdowns and hammer curls
ScottishIcon...09-09-2015 @ 21:49 
Member 2092, 592 posts
SQ 190, BP 140, DL 220
550.0 kgs @ 123.7kgs UnEq
Thompson shoulder warm up
Squat to 140*2 120*6
Calf raise *20,20,20
Single leg press 75*10,10, running out of time *30
KB shoulder feelz
ScottishIcon...16-09-2015 @ 21:36 
Member 2092, 592 posts
SQ 190, BP 140, DL 220
550.0 kgs @ 123.7kgs UnEq
Squat 120*2 130*2 140*2 add belt 150*2 160*2 170*1 100*10
GHR *10,10,10
Knee ext 36,41,50,59*10 68*20
KB swing 20*20,20
KB ab push 16*15,15
KB shoulder stuff
ScottishIcon...17-09-2015 @ 21:29 
Member 2092, 592 posts
SQ 190, BP 140, DL 220
550.0 kgs @ 123.7kgs UnEq
Thompson band shoulder warm up
Bench 100*3,3,3 110*2 120*1 nice and fast, more reps if required 80*12,12
Db ohp 20s*10,10,15
Rope Pushdown 32,36,41,46*10
KB laterals 8*15,15,15

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