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A Scottish Log

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ScottishIcon...22-05-2015 @ 22:24 
Member 2092, 592 posts
SQ 190, BP 140, DL 220
550.0 kgs @ 123.7kgs UnEq		Ez Yates row 90*8,8,8,8,8
Db shrug 50s*10,10,10,20
Pulldowns 50*10,10,10,10,10
Cable row 72*8,8
Single arm 22.5*25
Db preacher 10*15,15
ScottishIcon...25-05-2015 @ 13:16 
Member 2092, 592 posts
SQ 190, BP 140, DL 220
550.0 kgs @ 123.7kgs UnEq		Wide DD pulldowns 50*6 65*6 80*6 95*6,6,6
Dd pulldowns 50*8,8,8,8,8
Dd stretch 75*1 min
CSR 59*6 73*6 82*6 95*6
ScottishIcon...26-05-2015 @ 21:53 
Member 2092, 592 posts
SQ 190, BP 140, DL 220
550.0 kgs @ 123.7kgs UnEq		Bench 105*6,6,6,6
Inc db press 26*8,8,8,8
Inc fly 18*10/14*10/10*10/6*10 30 sec forced stretch drop
Db preacher 10*12,12 12*8 14*6 16*4
Inc curl *all the reps
ScottishIcon...29-05-2015 @ 23:29 
Member 2092, 592 posts
SQ 190, BP 140, DL 220
550.0 kgs @ 123.7kgs UnEq		Keys squat warm up
Squat with hip circle on 60*5 many many sets all for dat formz
Single leg press s/s sldl 75*10/60*10 *5 no rest
GHR *6,10,10
ScottishIcon...01-06-2015 @ 21:34 
Member 2092, 592 posts
SQ 190, BP 140, DL 220
550.0 kgs @ 123.7kgs UnEq		Band shoulder warm up
Db ohp 36s*6,6,8 30s*15
Seated rack press 60*8,6,6,10 60*7/50*9/40*4/30*6 drop set
Lateral dropset 9s*30 7s*20 5s*20 3s*30
Rope face pull/machine rear delts/band face pull giant set 20/15/10*2 ultimate swole
ScottishIcon...05-06-2015 @ 22:55 
Member 2092, 592 posts
SQ 190, BP 140, DL 220
550.0 kgs @ 123.7kgs UnEq		Inc bench 90*2 100*2 add slingshot 100*3 110*3 120*2 100*8 slingshot off 80*10 60*18
Db bench 30s*8,8,8,15
Inc fly 16s*12,12,12
Db x shrug 40s*15,10,10,10
ScottishIcon...15-06-2015 @ 21:59 
Member 2092, 592 posts
SQ 190, BP 140, DL 220
550.0 kgs @ 123.7kgs UnEq		Squat with hip circle 60*5,5,5,10,10,10
Single leg press 50*10,10,10 75*10,10,10
Calf Toe press 3*20
Knee ext 4 sets
ScottishIcon...17-06-2015 @ 18:58 
Member 2092, 592 posts
SQ 190, BP 140, DL 220
550.0 kgs @ 123.7kgs UnEq		Band shoulder warm up
Pullaparts
Inc bench 60*10 70*8 80*6 90*4 100*2 80*10
Db bench 32*8,8,8,8,16
Db rear delts 12s*10,10,10,10,10
Inc fly mechanical 12s*15,10,10 (mid,shallow.flat)
Wide DD pulldown 50*10,10,10,10,10
Meadows row 30*8,8,8
Single arm cable row 22.5*20,20
Skull crushers 3*20
ScottishIcon...19-06-2015 @ 21:32 
Member 2092, 592 posts
SQ 190, BP 140, DL 220
550.0 kgs @ 123.7kgs UnEq		Deadlift 120*5,5,5,5
T bar row 25*10 45*10 65*8,8,8,8
Cable row 82.5*8,8,8,8
Band 4 way neck *20 each way *2
Pulldowns 50*8,8,8
Inc curl 10s*12,12,12
Db preacher curl *25
ScottishIcon...22-06-2015 @ 23:04 
Member 2092, 592 posts
SQ 190, BP 140, DL 220
550.0 kgs @ 123.7kgs UnEq		Bench to 130*1
Db ohp 22*10,10,10,10,10
Dips *3,3,3,3,3
JM press 30*15,15,15
Laterals 12s*10,10,10
ScottishIcon...24-06-2015 @ 21:22 
Member 2092, 592 posts
SQ 190, BP 140, DL 220
550.0 kgs @ 123.7kgs UnEq		Squat with hip circle 60*5,5 80*5,5,5,5
Single leg press 85*10,10,10,10,10
Single leg ext 27*15,15,15,15,15
Ham curl 27*15,15,15,15,15
ScottishIcon...25-06-2015 @ 14:03 
Member 2092, 592 posts
SQ 190, BP 140, DL 220
550.0 kgs @ 123.7kgs UnEq		Db bench 40s*6,6,6,6
High inc db press 24s*15,15,15
T bar row 40*12,12,12,12
Pulldowns to 104.5*5 took 7 sets 50*20
Rope face pull s/a band face pull 32*15/10,15/10,15/10,15/10
Pushdown s/a band Pushdown 68*15/10,15/10,15/10
ScottishIcon...29-06-2015 @ 21:32 
Member 2092, 592 posts
SQ 190, BP 140, DL 220
550.0 kgs @ 123.7kgs UnEq		New block

Squat 90*6,6,6,6
Block pull 110*6,6,6,6
Bench 65*6,6,6,6
Hanging knee raise *10,10,10,10
DD pulldowns 50*10,10,10
ScottishIcon...01-07-2015 @ 21:26 
Member 2092, 592 posts
SQ 190, BP 140, DL 220
550.0 kgs @ 123.7kgs UnEq		Squat 90*6,6,6,6
GHR/hyper combo (far back GHR with glutes and hams only, tension all the way then hypers) *15/8,15/8,15/8
Bench 65*6,6,6,6
Cable row 82.5*10,10,10,10
Pulldowns 55*10,10,10,10
Db preacher 14*8,8
Hammer cur l 12s*15,15
ScottishIcon...03-07-2015 @ 21:45 
Member 2092, 592 posts
SQ 190, BP 140, DL 220
550.0 kgs @ 123.7kgs UnEq		Squat 90*6,6,6,6
Deadlift 110*6,6,6,6
Bench 65*6,6,6,6
Db ohp 20s*10,10,10,10
Tate press 16s*15,15,15

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