Scotty's day at the Beach

[DaMayor]

Now, that doesn't sound like a cream puff workout.

 

[Scotty the Body]

Thanks, I don't normally do bi's and shoulders together but its a weird week.

 

[naturaltan]

Hey Scotty ... how's things with my fellow Canadian?

 

[Scotty the Body]

Not to bad NT, hows things in the City?
You guys gonna take a winter holiday?

 

[naturaltan]

No holidays planned. We've decided that maybe it's time to buy a house, so we've been house hunting. We're thinking that maybe, if we buy a house and don't get a new car to fill the garage with, then we might take a winter vacation end of this year.

 

[DaMayor]

Somehow bi's and shoulders don't sound like too weird of a combo. Although some people believe in the antagonistic muscle groups thing, right?
(Warning! rusty rookie alert! rusty rookie alert!----Enter Senior member [DP,TP,w8 et al] eager to correct general assumption)

 

[Scotty the Body]

Feb 12/03
Ran on treadmill 25min

 

[Scotty the Body]

Feb 13/03

Back

Rack deads x 3
1st - 315 x 6
2nd - 405 x 6
3rd - 495 x 5

Tbar row x 3
1st - 225 x 6
2nd - 225 x 6
3rd - 225 x 5

Bent row on bench x 2
1st - 140 x 7
2nd - 160 x 6

Wht pull ups x 2
1st - BW+50 x 6
2nd - BW+25 x 7
3rd - Pulldowns wide grip 240 x 6

Ran on treadmill 25min

Done

 

[Scotty the Body]

Hmmm, I know I worked out Feb 14 but i be damned I remember what I did.

Awww well.

Feb 19/03
Ran on treadmill 25 min

 

[Scotty the Body]

Feb 20/03

Chest super set

Incline DB flies / Flat BB bench
1st set 60'sx9 / 160x9
2nd set 60'sx8 / 160x8

Pec Dec / Incline press (smith)
1st set 120 x 10 / 175 x 8
2nd set 120 x 8 / 175 x 6

Wht Dips drop set
BW+50 for 8
BW+25 for 6
BW for 5


Ran on treadmill for 25 min

 

[Scotty the Body]

Feb 21/03

Legs

Squats
#1 - 225x11
#2 - 275x11
#3 - 245x11

Ext.
#1 - 150x14
#2 - 150x14
#3 - 150x14

Leg Press
#1 - 550x17
#2 - 550x15

Leg curl
#1 - 65x9
#2 - 70x9

SLDL
#1 - 275x10
#2 - 295x10


meal (comments are welcome here)
6.45am
workout

8.10am
4 eggs omelet with cheese and pepperoni
two cups of brand flakes with 2 cups of skimmed milk

11.30am
2 cups of chili and whole wheat bun

2.00pm
Detour bar

5pm
2 cups of chili and whole wheat bun

9pm
3 scrambled eggs with cheese.

 

[Freeman]

Hey scotty, what are you stats and goals? I'm sure you've posted somewhere, but I am a moron and must have missed it!

I like your omlet, sounds yummy!

 

[Scotty the Body]

5'10"
210lb probably around 17%bf
33 in july

I'm working on cutting right now, think I've got the idea about diet, just a matter of sticking to it. lol

I don't know if I'm going to do alot of bulking in the future, I've found the only way I can seem to gain weight is by not doing any cardio but I pay for it in every day life so I'll just work on keeping fit and adding a couple pounds of LBM per year.

 

[Freeman]

good plan. i'm 6'1 175lbs, no clue abotu BF. And I'm 22. I really want to get HUGE, I am just not strong at all right now, and that kinda gets me down. I feel like such a wuss! But I started gopro's workout's, so hopefully I'll get stronger. I think a big part of it is not having a training partner to push me beyond what I think are my limits.

 

[Scotty the Body]

Feb 24/03

Shoulders / traps

Military press
1st set 115 x 10 (warm up)
2nd 135 x 8
3rd 145 x 6
4th 155 x 4

One arm DB Press
1st 40 x 10
2nd 45 x 8
3rd 45 x 7

Upright row
1st 130 x 8
2nd 140 x 8
3rd 150 x 6


Shrugs BB
315 x 10 2sets

 

[Scotty the Body]

Originally posted by freeman1504
good plan. i'm 6'1 175lbs, no clue abotu BF. And I'm 22. I really want to get HUGE, I am just not strong at all right now, and that kinda gets me down. I feel like such a wuss! But I started gopro's workout's, so hopefully I'll get stronger. I think a big part of it is not having a training partner to push me beyond what I think are my limits.

22, your a lucky bugger, I used up all my test having to much sex in my 20's when I should have been lifting weights.

Your tall and I know its harder to push alot of weight so don't let it get you down. I don't have a partner either, hey I need a new job, maybe I'll move down there and we can train together.

 

[Freeman]

Sounds good to me. I can train with anyone that goes to my gym because they're either girls (which is nice to look at), guys even weaker than me, or guys WAY stronger than me..there really isn't anyone as serious about it as I am. And the ones that are have already got a head start so it wouldn't be really good for me to lift with them..but yeah, if you ever wanna come lift down here, I'm totally down!

 

[Scotty the Body]

I sure wouldn't mind the weather change, my sister from Oklahoma keeps telling me to move down there.

 

[Freeman]

Yeah, you would love the weather we've been having: Sunny, breezy, high 70s....occaisional rain, but not really esp. this time of year.

 

[Scotty the Body]

Feb 27/03

Chest / Abs
DB Press
80's x 6
100's x 5
110's x 2 (this low carb diet kind of sucks)

Incline BB press
235 x 7
245 x 5
250 x 3

Decline DB Flies
60's x 10
60's x 8

Hanging leg raise
2 sets of 12,10 reps

Decline weighted Crunches (25lb plate)
2 sets of 12,10 reps

Ran on treadmill for 20min.

 

[Scotty the Body]

Feb 28/03

Back

CG Tbar row
210 x 10
210 x 9
210 x 7

Wide grip Pull Downs
220 x 9
220 x 7
220 x 6

DB rows
100's x 9
100's x 8

Straight arm Push downs
130 x 11
130 x 8

Ran on treadmill, did HIT type cardio. 20min

Low carb diet is starting to show its ugly head Feel strong for the first couple reps but get week real fast.

 

[Scotty the Body]

Feb 03/03

Legs
Superset Ext/squat
260 x 8 / 260 x 8
260 x 8 / 260 x 8

Superset Ext/Leg press
230 x 8 / 610 x 8
230 x 8 / 610 x 8

Superset Leg curl/ SLDL
80 x 8 / 225 x 8
80 x 8 / 225 x 8

Drop set Leg curl
70 x 8/ 60 x 6/ 50 x 4

Superset seated Calf raise/standing calf raise on hack squat
180 x 10 / 460 x 9
180 x 10 / 460 x 8
180 x 10 / 460 x 7

 

[Scotty the Body]

Feb 5/03

chest

Decline bench
225 x 9
275 x 8
275 x 6

Incline Press
205 x 8
205 x 8
205 x 5

Flat Flies
55's x 9
55's x 8

Dips
BW+50 x 8
BW+50 x 7

Ran on the treadmill for 20 min at 7.5

 

[Scotty the Body]

Feb 7/03

Back super sets
Pullovers / pulldown
95 x 9 / 225 x 8
95 x 9 / 225 x 7

Straight arm push down / seated rows
140 x 9 / 130 x 8
140 x 9 / 130 x 7

Tbar drop set
225 x 8, 190 x 6, 145 x 4
225 x 7, 190 x 5, 145 x 3

did some ab and bi work

Ran on treadmill for 20 min at 7.5

 

[Yanks20]

by doing pullovers and straight arm push downs you are basically working the same area twice. when i superset with seated rows i will also include rows to the neck to hit the upper lats

 

[Scotty the Body]

Do you think so Yanks? It seems like Pullovers end where pushdowns start.

Its one of Gopro's routines, I've been doing it for 7-8 months now so maybe I'll make a few changes.

Thanks.

 

[Scotty the Body]

Feb 10/03

Chest super sets
Incline flies / flat bb bench
60's x 9 / 165 x 8
60's x 9 / 165 x 8

Cable cross overs / incline BB bench (smith)
80 x 9 / 185 x 8
80 x 9 / 185 x 7

Drop set weighted dips
50 x 8, 25 x 6, BW x 6
50 x 8, 25 x 6, BW x 3

Ran on treadmill for 20 min.

 

[Arnold]

we need to have a talk about these work-outs...super sets, drop sets, 9 reps and 15 sets!

 

[Scotty the Body]

Originally posted by Prince
we need to have a talk about these work-outs...super sets, drop sets, 9 reps and 15 sets!

Quit pickin on me, its Gopro's fault.

Actually, I'm bout ready for a whole new plan, think I've been doing this routine for close to a year now.
How bout Pm'ing me what your doing.

 

[Scotty the Body]

Feb 12/03

Legs

Squats
315 x 5
415 x 5
415 x 5

Leg Press
810 x 5
810 x 5
810 x 5

Extensions
275 x 7
275 x 7

leg curls
95 x 7
95 x 5

SLDL
285 x 7
305 x 7

Did some heavy calf work, seated and standing 2 sets each.