A Scottish Log

Band shoulder warm up
Pullaparts *75 total reps
Face pulls *60 total reps
Bench 112.5*4,4,4,9 PB I think
Neutral grip chins *2,2,2,2
Db ohp 26s*8,8,8,8,8
Db row 46*8,8,8,8,20
Tate press 16s*15,15,15

Squat high bar wider feet wider grip beltless 120*2,2,2,2,2,2
Deadlift 160*2,2,2,2,2,2
Bad girl stack*15,15,15,15

Did some shoulder distraction, IR and ER with a wee band between sets

Band shoulder warm up
Dislocations
Pullaparts 150 total reps between bench
Neck harness 5*10,10,10,10,10 between bench
Bench 110*2,2,2,2,2,2
Strict press 67.5*4,4,4,5
Bb row 110*4,4,4,12
Cable crossovers drop set 41*12 - 32*10 - 22.5*15
#Swole

Squat 157.5*3,3,7 PB
Deadlift 140*2,2,2,2,2,2
GHR *8 +10*6,6,6,6
Pulldowns pin 12*10,10,10,10,10

Band shoulder warm up
Dislocations
Pullaparts 1,2,3,4,5,6,7,
Bench 120*3,3,7 PB!!!!!!!!
Db ohp 22s*12,12,12
Db row 60*6,6,6,6,6
DD Pulldowns to 105*6

Squat 145*2,2,2,2
Deadlift 160*1 ez 170*2,2,2,2,1 nice and fast
Bad girl 93*20,20,20
Knee ext 50*20,25,30

Band shoulder warm up
Dislocations
Rear delt raise 8s *90 reps total
Neck harness 7.5 *30 reps total
Neck curl *30 reps total between bench
Bench 110*2,2,2,2,2,2
Strict press 72.5*3,3,3 f at lockout 4th
Pulldowns wide DD 60*10,10,10,10
Cable crossover 27.5/side *40

Had 10 mins left til close to no time for bb rows just blasted out reps on machines. If I hadn't farted around doing everything between bench I'd probably have had enough time that's the prog completed, time to MAX OUT!!!!!

Squat 120,130,140,150,160,170,180*1 PB 190*1 PB YAS!!!!

Band shoulder warm up
Pullaparts *100
Bench 110*1 120*1 130*1 PB 135*1 PB 140*1 PB!!!!!!! Add Metal Black Catapult 130*8 PB
Dips *10,6,6
Tate press 20s*20,20,20
Pushdowns 36*70

Fitness Factor Kirkcaldy

Deadlift vs red bands 125*2,2,2,2,2,2,2 add 25kg chain *2,2 add 50 kg chains *2,2,2
Hammer strength 1 arm ISO row 60*8,8,8,8,8
Hammer strength high row 42.5/side *12,12,12,12,12
Shrug frame 140*10,10,10,10 100*30

Since I'm not maxing out on Deadlift I had a fun session back home, got some videos and form on deads looks better again - certainly feels better!

http://fc02.deviantart.net/fs71/f/2010/239/d/f/forever_alone_b...

Haha is there anybody there?????????

Band shoulder warm up
Pullaparts
Dislocations
Strict press 60*3 65*1 70*1 75*1 80*1 equal PB 60*8 50*10 40*15
Cable crossovers 36/side *12,12,12 27.5/side *18 20.5/side *30
Band Face pulls 20,20,20,20,20

Squat tekkers many sets with 100 and no belt. Crumble crumble where is the custard
Leg press 100,150,200*10 250*10 300*15,15 250*20 150*40
Ham curl 27*12,12,12,12,12

Band shoulder warm up
Pullaparts
Db ohp 40s*3 38s*5 32s*8
Cg bench 100*3 110*3 120*1 60*15

Squat 142.5*5,5,5,5
Deadlift 140*2,2,2,2
Ssb GM 60*10,10,10
GHR *10,10,10
GHR abs *10,10,10