Thread: Scotty's day at the Beach

Tuesday 10/16/01 Chest

Flat DB bench: 10x60's 8x80's, 5x100's
Decline DB bench: 3 sets 8x80's
Pec Deck: 2 sets of 7@120lb
Really wide grip flat BB bench 2 sets of 12x135lb done with a fast tempo.

Done, not a bad workout, think I'll do the 110 DB for flat bench next week.

Thursday 10/18/01 Arms

Bi's
Standing EZ bar curl: 8x110, 7x110, 5x110 (had to cheat the last one)
Seated DB curl: 8x40 5x50, 4x50 drop set 4 more at 35
Standing DB hammer curl: 8x40's, 6x50, 3x60's

Tri's
Closs grip BP: 10x135, 10x185, 10x205
Tri pull down: 10x200, 8x210, 8x210
Scull crushers: 10x75, 8x75, 7x75

Done, good workout.

Friday 10/19/01 Back, Abs, traps

Had to work at the gym from 7:15 to 8:45am

-Weighted (35lb plate) pull ups 2 sets shoulder width underhand grip 5 reps.
Wide grip, overhand 2 sets 5 reps
-Pulldowns 2 sets 8 reps at 220lb
-Deadlifts 10x275 2x365 (wrist strp broke half way up on my 3rd rep, made a hellof a noise. hehe) got new strap and did another 5 reps with 365lb. 2x455lb.
My back was hurting on the side that the strap broke, might have hurt something so I thought I'd better stop at 2 reps for that last set.
-BB rows, 2 sets at 140lb
-DB rows 2 sets at 90lb

-Hanging leg raise 3 sets at 12
-Decline Crunches with 25lb 3 sets at 15rep

-DB shrugs 3 sets at 110lb
-BB shrugs on the smith 3 sets at 305lb

Done, good workout except for the strap that broke, kind of messed up my deadlift and I think I scared the shit out of this old lady when the weight droped. My back feels ok now, no pain but we'll see tomorow.

Monday 10/22/01 Chest/tri's

Flat DB bench press: 12x40 8x70 6x90 3x105
Decline DB press: 9x80 8x80 6x80
Pec Deck: 3 sets at 120lb, super set with Dips @ 10rep sets.

Narrow grip bench: 10x185 8x205 6x205
Cable Push down on lat machine: 8x85 6x90 4x95 6x75
Cable push down with rope on cable cross over machine: 8x120 6x130 4x130.

Done, good chest workout but not as good doing tri's with chest.

Back is still sore from friday due to strap that broke.

Tuesday 10/23/01 Bi's Shoulders abs

Standing EZ bar curls: 8x95, 6x115, 5x115
Seated alternating DB curls: 10x35, 8x45, 6x45
Cable preacher curls: 10x110, 6x130, 5x130
Standing DB hammer curls: 2 sets at 45's

Seated DB shoulder press: 3 sets at 8,6,6,@45lb
Bent over sice raise: 2 sets @ 20lb 1 set @22.5
Standing side lateral raises: 2 sets @25lb 1 set at 27.5lb
Front cable raises: 3 sets at 120lb.

Abs: 3 sets of hanging leg raise, 12 reps
2 sets of weighted crunches 13 reps

Done, jeez did I do that many sets for Bi's? oh well, good workout though, back is a bit better today, think I'll be able to do leg tomorow.

Wednesday 10/24/01 Legs

Smith Squats: 12x225 10x315 6x405, change to wide stance 12x225
Leg press: 10x680, 10x770, 8x770
Standing calf raise: 3x10x410 super set with seated calf raise 3x10x155.
Leg extensions: 10x210 8x220 7x220
Leg curls: 3 sets with the stack, forgot to look how much it was

Done, great leg workout, legs were shaking like hell. Back is still a bit sore so no deads on friday.

Friday 10/26/01 Back / traps

-Pullups, 8 rep warmup under hand grip shoulder width
-45lb plate 1x6 1x5 underhand shoulder width
-45lb plate 1x5 1x3 wide grip over hand
-Pulldown 1x6 @ 220 1x5 @250
-Seated Rows 1x10 @120 1x8@140
-Bent over BB rows 1x10 @ 125 2x8 @ 185
-Bent over DB rows 1x8 @ 95 2x7@100

-BB shrugs 3x8 @ 385
-DB shrugs 3x10 @ 110's

Done, tried a few light deads but the right side of my back I hurt last week didn't feel right so I didn't do deads
Not a bad workout still though, hop to do the deads next week.

Thursday 11/1/01 Little chest/ back/ tri's / bi's/ Cardio

Yes, my back is still messed up, took most of the week off but can still feel pain when bending over and picking up weight.

So here's what I did cause I just couldn't stay away.

DB bench: 10x50's 6x90, 3x100's
BB bench (carrying the db around hurt my back) 2sets 8x185
Peck deck: 2 sets 8x130

Lat pull down: 10x195 6x220 5x240

Cable push down: 2 sets at 210 on cable cross over machine.
Cable Preacher curls: 2 sets at 180lb on cable cross over machine.

Cardio: 20min run with 5 min cool down.

Done, not bad but didn't feel like a real workout.

Friday 11/2/01 Legs

Started with some:
Leg press
10x590
8x770
6x860
12x500

Hack Squat
3 sets 7x410
(I havent done hack squats in ages so my weight sucked)

Leg ext.
8x210
8x220
8x230
6x250 Did the stack hehe

Leg curls
8x?
7x?+ one plate
4x the stack

Standing Calf raise on the Hack squat
3 sets of 12x410
Seated calf was broken

Squats on Smith
10x225 DEEP
10X315 DEEP

Done, Damn fine workout even though I didn't do regular squats.
Worked out for about 45-50 min.
Legs are sore as hell today (saturday) hehehehe

Monday 11/6/01 Chest/ tri / shoulders

DB bench
12x60's warmup
1.5x110's was trying for at least 2
2 sets of 7x90's last one was like 5

DB decline bench
8x70 7x70 5x70

Peck Deck super set with dips
3 sets 7x120 pd super set with 8 rep dips


Seated cable tri extensions
3 sets of 8-10x100

narrow grip bench
3 sets of 8-10x185

Cable tri pushdown
3 sets of 8x200 on cable cross over machine


Upright rows
3 sets of 10x100

DB Standing side raise
2 sets of 8x25

DB bent over side raise
2 sets of 8x20

Done, Great workout today, felt good and I went up on DB bench, even if it was only one rep.

Thursday 11/8/01 Back/ tri's / Abs

Pullups 1x12 wide grip warmup
1x6 w/50lb
1x4 w/50lb

Pulldowns wide grip straight bar
1x6 at 220lb
1x4 at 250lb

Pulldown wide grip bar hands facing in.
1x8 at 185
1x6 at 210

Bent over BB rows on bench
2x8 at 140lb

Seated rows
2x10 at 140lb

BB shrugs
2x8 at 315lb
DB shrugs
2x8 at 110's

Hanging leg raise
3x12

Done, not a bad workout but I think I might be comming down with a cold, feel real tired today.

Friday 11/9/01 Legs

Leg press
10x590
7x770
6x860
10x500

Hack squat:
8x460
6x460

Seated Calf raise super set with standing calf raise on hack.
3 sets 10 reps of each 155 on seat and 460 on standing hack

Leg ext:
8x220
7x230
6x250

Leg curl:
3 sets 6,5,4 with stack

Squats Free weight BB
2 sets of 10 reps at 225lb LOW

Done, Good workout

Tuesday 11/13/01 Chest/ Bi's/ tri's

DB bench
10x60's
8x80'x
4x100's

DB Decline Bench
3 sets of 75's 8,7,7

DB Decline flies
3 sets of 40's 10,8,8

Pullovers
3 sets with 80lb 8 reps

BI's and Tri's are super sets

EZ bar curls
115lb 7,5,4
Triceps push down
85lb on lat machine 9,8,7

DB curls
40's x 8, 50's x 6, 60's x 4
Narrow grip bench
195 3 sets of 8

Cable Preacher curl
130lb 8.7,6
Rope Pushdown
80 3 sets of 8

Done, good workout.

Hahaha You still come to the board crack whore lol.

LOL, what do you mean? I never left.

Wednesday 11/14/01 Legs

Leg press
10x590
8x770
6x860
12x500

Standing Calf raise on the Hack squat
3 sets of 12x410
Superset with seated calf raise
3 sets of 10x190

Leg ext.
8x220
7x250
7x250

Leg curls
8x?
7x?+ one plate
4x the stack

Squats on Smith
10x225 DEEP
7X345 DEEP
10x225 DEEP

Done, good workout.

Friday 11/16/01 Back/ shoulders/ abs

Pullups
1x8 warmup
3x5/4 weighted 50lb's

Pulldowns
1x6 @ 230
1x4 @ 250
switch bar to palms facing together wide grip bar
2x8 @ 195

Seated rows
2x10 @ 140

Clean & jerk or press, the way I did it.
1x7 @ 95
1x6 @ 105
1x4 @ 135

Standing upright cable rows
3x8 @ 110

Standing Lateral raise db
3x8 @ 20's, 25's
Super set with hanging leg raise
3x12

Seated bent over lateral raise
3x8 @ 20's
super set with decline weighted crunch
3x13

Done, good workout, my shoulders were burning and they're a little sore today.
The cleans were good, think I'll keep trying those.

Tuesday 11/20/01 Back/ Traps/ shoulders

Pullups weighted
1x8 @ 25 narrow grip
1x7 @ 25 wide grip
1x7 @ 25 narrow grip
1x5 @ 25 wide grip

Pulldown regular bar
1x8 @ 210 narrow grip
1x6 @ 230 wide grip
Pulldown wide grip bar hands facing each other
1x8 @165
1x6 @195

Barbell rows on row bench
1x8 @140
1x7 @ 160

Clean and press
1x7 @ 115
1x5 @ 125

Deadlifts WOOO HOOOO, first time in over a month
1x8 @ 215
1x7 @ 305

BB shrugs
2x8 @305

DB shrugs
2x8 @ 110's

Standing side laterals
3x8,6 @ 20's, 25's

Seated side laterals
3x8,6 @ 20's

Done, great workout, did deads and felt ok, back was a little tight but wasn't sore the next day so I guess its ok.

Thursday 11/22/01 Legs

Free squats
1x12 @ 135
1x8 @ 225
1x5 @ 315

Leg press
1x8 @ 770
1x6 @ 890

Seated calf raise superset with standing on hack squat
3 sets of 8 @ 170 seated
3 sets of 7-8 @ 500 standing

leg ext.
1x10 @ 220
2x 6-5 @ 250

Leg curls
1x8 @ stack -2 plates
1x6 @ stack
1x3 @ stack

Squats on smith machine
2x6 @ 315 done low below par.

Done, great workout.

Friday 11/23/01 Chest/ arms

Flat BB bench
1x10 @ 135
1x8 @ 185
1x6 @ 225
1x4 @ 245

Decline bb bench
1x8 @ 185
1x8 @ 225

Decline flies
3x8-7 @ 40's
Superset with Dips
3x10

EZ bar curls
3x6,6,4 @115
super set with Narrow grip bench
3x 8,6,5 @185

Push downs
3x9,8,8 @ 200 on cable cross over
Super set with Cable preachr curls on cable cross over
3x8,6,5 @ 200

Seated cable overhead tri ext.
3x8,8,6 @ 80
Superset with Standing hammer curls
1x10 @ 30
1x8 @ 35
1x5 @ 40

Behind the back tri dips, feet on bench
3x15

Done, man my arms were tight. Chest was good, my BB bench is up by 20lb for reps from when I stopped doing BB 4 months ago.

Hey there Scotty.. How ya doin???? Just thought I would say HI..

Hey Ginni, I've been well, thanks for asking!!

Things have been getting busy at the store these days so I just haven't had the time to surf like I normally do, I've still been going to the gym.
In fact, i've been there more often as the girl that normally opens in the morning has been gone the past two weeks so I've been opening up there 5 days a week.
Its a little tough getting up at 5:30am to do it but its been kind of nice to cause I'm done by 7am and have time to eat shower and then go back to bed for another hour.

Anyway, i'll see ya all more often in the new year!!

Have fun
Scotty

Here is a avatar for you!

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here's one!

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I use a book to keep track so I guess I haven't posted here in ages.

Well, just thought I'd leave this note to myself on the Tri Athalon I did this past weekend 8/25/02

Total Time 1 hour 40 min
Swim 25 min 1000 M
Bike 42 min 20 km
Run 33 min 5 km

My swim was great for me the bike and the run sucked, had to walk for the first 100yards of the run cause I just couldn't catch my breath after the bike.
I was off 2 weeks prior to the race and didn't train once, oh well, I've got some work to do for next year.