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SailinScotty
07-11-09, 5:46 pm
I realized recently I feel i've taken that next step. I look forward to my next meal and the next time I can go train. It's almost always on my mind, thinking of ways I can improve, what will I do when I train next. Also my g/f has called the last two nights right as I pulled in to the gym parking lot and she can now tell I'm at the gym. She says I'm not paying attention and responding to her like I normally do. She's right i'm not cause I am pumped and focused on my mission. So here is my journey. Any and all help, input, and/or advice is welcome and will be appreciated.

Today:
5:45am - Cuts
6:00am - 2 packets oatmeal, banana and two cups of milk. Took animal pak.
9:00am - protein bar
10:00 - cuts (last one of the cycle and won't do again for another month)
11:00 - honey nut cheerios peanut butter on a slice of wheat bread
11:30 - Shock therapy and stak (also last one of cycle)
1:15 - Storm followed Post-workout shake
2:00 - turkey, ham, lettuce, tomato, and mustard on wheat foot long

Workout-
Squat - 135x10, 205x5 5 sets
Stiff leg dead lifts - 135x8, 145x5 3 sets 165x5 165x8
Seated military press db - 30x10, 40x5 5 sets
Lateral raises - 15x5 5 sets
Calf raises - 180x20 toes in, neutral, and out
Leg press - 360x8, 270x9, 180x11, 90x20
Standing miltary press - 80x5 5 sets with shrugs after each set
Abs - not sure what you call them but one set pulled my knees towards chest on am exercise ball for 25 followed by a plank for 30 sec. Then 20 on ball pulling my legs in and raising my butt in the air.
Leg curls (machine) - 110x8 3 sets
Leg extension (machine) - 120x8 3 sets
Then I went and stretched.

T o m m Y
07-11-09, 5:51 pm
Where is the food??????
You have 2 solid meals,the 6am and 2pm one,thats it...
You really need to rework your diet bro...

SailinScotty
07-11-09, 7:20 pm
Where is the food??????
You have 2 solid meals,the 6am and 2pm one,thats it...
You really need to rework your diet bro...

I know. I'm at work and am limited to what ever our cook makes. It's the one area I need improvment on. When I'm home I am a lot better. I get home in 2 weeks and plan on eating like there is no tomorrow. I'm going go shoot for between 4000-4500.

T o m m Y
07-11-09, 7:21 pm
Good

SailinScotty
07-11-09, 8:02 pm
Smallnweak, I read your journey and was curious what westside is. I'm assuming it's a form of training?

SailinScotty
07-12-09, 6:28 pm
Today so far I have eaten:
6:00 - oatmeal, waffles w/pb, banana, and milk. Took pak
9:00 - protein bar, 2 bowls honey nut cherrios, pb and jam on wheat bread
11:30 - ham, cheese, brown rice on one flour tortilla. Took flex
2:15 - post workout shake
3:15 - 3 eggs and turkey on wheat, two handfuls if almonds and milk
Thinking for dinner either steak or hamburgers

I did chest today.
Flat bench bb - 155x5 5 sets
Close grip bench - 105x6 5 sets
Flat bench flys - 45x6 5 sets
Bench incline db - 55x5 5 sets
Drop set db bench - 70x3, 65x3, 55x4, 45x5, 30x10
20 mins HIIT on elliptical. Then sat in the sauna for 15mins.

SailinScotty
07-12-09, 6:30 pm
Forgot to add took shock therapy before and storm after

SailinScotty
07-14-09, 11:13 am
Trained my back yesterday. Felt good afterwards and this morning.

Wide grip pull ups - 5
Reverse grip pull downs - 140x5 5sets
A bar pull - 120x5 5 sets
T-bar - 60x6 5 sets
Good mornings - 70x6 4 sets
Reverse bb rows - 155x5 5 sets
Deadlifts - 135x8,155x6,175,6
Single arm db row - 80x5 5 sets
Three games full court basketball

My meals were-
6:00- oatmeal, banana, 1 waffle with pb, pak, milk
9:00 - protein bar and 3 pizza slices
11:30 - 2 eggs, 1 egg white and turkey on wheat, flex
2:00 - 4 pizza slices
5:00 - turkey, brown rice, salsa, cheese, on 1 tortilla
6:30 - shock therapy
8:00 - storm and post workout shake

mcbeast
08-23-09, 12:23 am
Auburn Wa? You need to come train with me down here at FT LEWIS, lol. If your interested, shoot me a text/call before 8am tommorow. Or, we could set something up for a later date. Just tryna get to meet all the animals in the area.

SailinScotty
08-23-09, 9:18 am
Auburn Wa? You need to come train with me down here at FT LEWIS, lol. If your interested, shoot me a text/call before 8am tommorow. Or, we could set something up for a later date. Just tryna get to meet all the animals in the area.

That would be great. I'm at work until Sept. 17th. But when I get home definately.

mcbeast
08-23-09, 11:03 am
That would be great. I'm at work until Sept. 17th. But when I get home definately.

Awesome.

Mr. Dead
09-28-09, 5:55 pm
What's up in here...???

SailinScotty
09-28-09, 6:02 pm
What's up in here...???

I've been slacking a little in here. But lets get it going again.

Todays workout - Chest
incline bb - 115x10, 125x8, 135x6(2), 115x8
super set flat fly/bench db - 30x10, 40x8(3), 20x15
super set incline fly/bench db and seated dips - 35x10(5) and dips 180x8(2), 160x6(3), 140x12
drop set flat bench - 135x6,125x6,115x6,95x10

Mr. Dead
09-28-09, 6:03 pm
Great session!!! BTW... You definitely weren't slackin' on Saturday!!!

SailinScotty
09-28-09, 6:14 pm
Great session!!! BTW... You definitely weren't slackin' on Saturday!!!

Yeah, stairs and sitting down aren't very fun today. Whenever i hit legs the 2nd day after is worse then then the day after. Probably doesnt help I was standing all day yesterday at the Hawks game.

SailinScotty
09-29-09, 6:01 pm
Started the day with a visit to the chiro. Back was feeling better after words.

Low Row - 90x12,105x10,135x7(3)
Bent over row - 135x8,155x6,165x5(4)
Calf press - 230x20 2 sets each of toes straight, pointed out and pointed in
WG assisted pull-up - 40x9,x7(2)
Hammer Strength pull over - 140x12,160x10,200x6(3)
Seated calf raises - 140x12(3)
Super set one arm db rows - 70x10,85x8,100x6(3)
Super set Hyperextensions - 30x10(3)
Drop set rack pulls - 185x8,175x6,165x6,155x4,135x6

I know I just restarted posting. I wont be posting for 12 days as I am off to Cancun tomorrow, but I will still be hitting the weights at our hotel.

Mr. Dead
09-29-09, 6:04 pm
Great session!!! Nothing like a trip to the chiro to get things in order... I know your job takes ya out and about... Have a good trip, and see ya when you get back...

SailinScotty
09-29-09, 6:09 pm
Great session!!! Nothing like a trip to the chiro to get things in order... I know your job takes ya out and about... Have a good trip, and see ya when you get back...

Luckily this trip isnt for work. The girlfriend and I are taking a little vacation.

Mr. Dead
09-29-09, 6:10 pm
Luckily this trip isnt for work. The girlfriend and I are taking a little vacation.

Sweet!!! In that case... Have a great time!!!

SailinScotty
10-15-09, 2:52 am
Got back from vacation late Monday night. It was a great time and very relaxing. It felt good to hit some iron again today though cause the hotel had machine weights and the db only went up to 22lbs.

Flat bench - 135x12,155x8,175x4,155x8x6
CG bench - 95x12,115x10,135x5,115x8
Inlcine bb - 30x12,40x12,60x7(2)50X8
Incline flys - 30x10,40x8,45x8(2)
Skullcrushers - 50x10,70x6(3)
flat flys and bench combined - 35x8(4)
super set bb kick back - 40x10,50x8(3)
super set rope ext - 60x10,70x8,80x7(2)

SailinScotty
10-15-09, 2:59 pm
Did legs today and was feeling good after words. They felt like jello when I got home and had to walk the stairs.

Squat - 135x10,175x8,205x5(3)
Seated leg curl - 85x15,115x10,130x8(3)
Calf Press - 235x20 toes straight, in, out, straight
leg press (did a pyrmaid) - 235x12,270x10,360x8,450x6, on the way back down rested only to chnage the weights 450x6,360x8,270x10,235x12
SLDL - 135x8(3)
Seated calf w/30 sec rest - 115x20x15x12(3)

SailinScotty
10-16-09, 4:00 pm
Did shoulders and a little ab work today. For some reason my shoulders were sore before I started but wasnt anything I couldnt push through. I did a a little stretching between sets and streched real good when I was all done.

Super set Military Press and Up right rows - 55x12,65x10,85x6(2)
in & out - bwx30, 10x15(2)
Super set Front raise - 15x10,20x8(3) S.S. Side Raises - 12x10, 15x8(3)
S.S. Heels to heaven - Bwx20, 10x15(2) S.S. Side Ext. - 25x15(3)
Hammer Strength Shrugs - 140x20, 180x17, 230x17, 250x13
D.S. Arnold Press - 45x8, 35x4, 25x5, 15x6

Did 20 mins on the elliptical keeping my h.r. between 125-130.

Mr. Dead
11-16-09, 6:37 pm
Great sessions, there!!! Take care of those shoulders!!!

SailinScotty
11-16-09, 8:43 pm
I read the 5 articles by Schak and decided to give it a try for awhile. I was previously doing
Mon-Chest
Tues-Back
Wed-Off
Thurs-Shoulder
Fri-Arms
Sat-Legs
Sun-off

Now it's going to be
Mon-Arms, Tues-Back, Wed-Off, Thur-Legs,Fri-Chest,Sat-Shoulders

I did H.I.I.T. this morning on the treadmill for 20mins. Slow speed of 3 High of 10.Did a 2 on the incline for the first 10min and incline of 4 the last 10.

So today was arms.
Super set Cable pushdowns and EZ bar curls
Cable pushdowns-15-70,12-90,10-120,10-120, Drop set 8-140,8-70
Ez bar curls - 15-50,12-60,10-70,10-70 drop set 8-80,8-40
Superset CGBP and Hammer strength Machine Preacher curls
CGBP - 10-95,10-115,8-135, Drop set 8-155,8-95
H.S. Preachers - 10-55,10-65,8-75 Drop set 8-90,8-45
Superset Seated Dips and Seated curls
Dips- 3 set of 12-140
Curls 3 set of 10-40
I added a drop set of Skull crushers - 70-10,60-8,50-7,30-20

I am going to start posting my diet so I can get some opinons in that aspect. It will be up later tonight after I have finished most of my eating.

SailinScotty
11-17-09, 7:58 pm
Trained back this afternoon. Did about 10 minutes on the bike this morning along with 20 mins on the treadmill going between 3 incline for 1 min and 15 incline for 2 min.

Lat Pulldown - 115x15 (4)
BB Row - 165x8 (4)
Single Arm Db row super setted with Hammer Strenght pullover
Db row 70x10 (3) Pullover- 180x12 (3)
DL - 185x8 (3) Had to pause once or twice to finish these out
Seated calf w/30sec rest - 115x15,125x14,135x12,90x25
calf press - 230x20 toes straight(2),out(2),in(2)

SO far today Ive eaten:
9am - Steak, three eggs, and one packet of oatmeal
noon - Protein Shake
5pm - steak and brown rice

SailinScotty
11-20-09, 9:20 pm
Warmed up on the bike for about 6-7mins.

Leg ext. - 15x110,15x120,15x130(2)
V squat - 12x180(4) then triple drop set 160,140,120 all for 12
leg press - 10x450(4)
squat - 10x155(3)
lying leg curl - 12x100(4)
SLDL - 12x135(3)

BubbyLight
11-20-09, 10:32 pm
diets coming along...have you tried switching it up to 5 exercises per workout?

SailinScotty
11-21-09, 3:15 pm
Diet isn't going to well the lat few days. The g/f's dad passed away early thursday morning so I've been running her around taking care of that and trying to also keep her mind off it. I've been following Schaks routine he posted to see how it goes for a few. What would you suggest though? I'm always open to new ideas.

SailinScotty
11-23-09, 5:14 pm
Saturday I hit chest -
BB incline - 15x105,12x115,10x125(2),5x155
Flat db - 12x50 (3)
incline fly - 12x35 (3)
cable crossover - 15x50 (2)
decline crunch -10x10 with a twist and 10x10 normal
seated calf -15x140 (2)

Today did some shoulder work
side lat - 15x15,12x20,10x25(2),8x30
rear delt machine - 12x130,10x145,10x160,8x175
seated db press - 10x35,10x45(2)
shrug on smith machine - 12x225 (5)
hanging knee raise - 3 sets of 20
decline crunch - 10lb 3 sets of 15

Had two packets of oatmeal for breakfast around 830 and then 3 eggs and 6oz ground beef at 1030. Now I am going to go and eat a chicken breast with some pasta

SailinScotty
11-25-09, 2:07 pm
Did my arm workout last night. Felt good afterwords. Really liking this new routine.

Superset Tricep Pushdown and Ez Bar Curl
Pushdown - 15x80,10x100,10x120 drop set8x160,8x80
Curl - 15x50,10x70,10x90 drop set 8x130,8x70
CGBP (done on smith machine) supersetted w/Hammer Strength Preacher
CGBP - 10x105,10x125 triple drop set 8x165,8x125,8x105
Preacher - 12x55,12x70 triple drop set 8x100,8x70,8x45
Seated Dip super setted with seated curls
Dip-12x180 (3)
Curl - 10x45(1),10x40(2)
Skull Crushers - 8x65(2)
Seated Calf - 15x135 (3)
Calf Press -270x20 (toes straight,out,in) triple drop set toes normal 270x20,180x20,90x20

I forget the times but I ate:
Meal one: Two packets oatmeal
Meal two:4 eggs, 4 slices turkey, some chesse,and glass of milk
Meal three: 3 slices of pizza and glass of milk
Meal four: chicken w/brown rice and milk
Snack- a cup of cottage chesse

SailinScotty
12-28-09, 3:58 pm
So for the past three weeks I've been doing push-ups, db bench, db row, flys, db squat then explode on to toes and do shoulder shrug, bent over lats, dips, db curls, db sh. press, side raises all in the 10-15 rep range with 30lb dumbbells. Also getting ab work in. Been going every other day with 30 min cardio when possible and on off days doing 45-60 cardio when possible. I'll be doing this till around the Jan 7th. Being getting solid meals in 5 times a day. It's been varying depending on what the cook makes. I've been sticking to the chicken or steak though. When I get home around Jan. 7th I'm going to start following the bulking diet. Along with that I'll be running Pak, ST & Stak pre, intra-aid & storm during, torrent post, nitro pre & post, M-Stak, and 10g glutamine.

SailinScotty
01-07-10, 10:15 pm
Got home from work last night and what do I see.....my supplements. Real gains, Stak, M-Stak, nitro, and storm. Started following rages bulking diet today. Hadn't been to the store yet since I didn't get in till 11:00pm. But luckily my g/f had eggs leftover from holiday baking. 8 eggs is alot to eat. Felt good to hit up the gym and push some iron around. Did legs today. Also went and got my bf tested by electrodes. Came in at 17.9% weighing 212.

Leg ext. - 100x10(4)
hacks - 190x12(5) with a triple drop set 140x12,90x12
leg press - 180x10(2),270x10(2)
squat - 145x10(3) on fourth set barely got the 9th up thought I was going down.
Lying leg curl-115x10(4)
kneeling leg curl-40x10(4)
sldl-145x10(3)
single calf press-90x20(3) toes in out straight then both for 50
seated calf-135x15(3)triple drop set 90x15,45x15

SailinScotty
01-08-10, 8:03 pm
Another exciting knock on me door this evening. Ups with my animal gym bag. Can't wait to start using it tomorrow. Went and bought steaks yesterday and defiantely easier to get down then the 8 eggs. Just finishing up my chicken and yams as I write this.

Chest:
incline bench -105x15,115x12,125x10,135x10,145x8
flat db- 60x12(4)
incline fly-45x12(3)
cable crossover-65x15(2)
pushups-bwx12, decline bwx8
leg raises-3 sets of 12
50 sec. Planks on both sides and middle

SailinScotty
01-12-10, 4:53 pm
The diet is going good. I'm making sure I pack my food and shakes if I'm going to be out running around. I've also been really trying to push myself in the gym. I started checking my ego at the door and asking for spots on my last sets so I can go heavier and not been worrying about what others think.

Saturday-Shoulders
Side lats- 15x10,12x15,10x20,10x20,8x35
Rear delt machine- 12x135,10x145,10x145,8x160
seated bb press-12x65,10x75,10x75,12x95 (the last 2.5 were assisted)
shrugs-12x185(4),12x205(2) did three of each normal and behind the back
upright row s.s. with bent over lat raises
upright-70x10(3) then drop set 40x10
lat-40x10(3) drop set 25x10
calf press-90x100 with toes in out and straight. went till failure then rested one min till I hit 100

Mon.-Arms
Tri Pushdown w/EZ Bar curl
Pushdown-15x120,12x130,10x150, 10x160 drop set 8x170, 8x190
Curl- 12x80,10x80,10x90, drop set 8x90,8x40
CGBP w/Hammer Strength Preachers
CGBP-10x105,10x125 triple drop set 8x145,8x115,8x105
Preacher-12x55,12x70 triple drop set 8x95,8x70,8x45
Seated Dips w/seated hammer curls
Dips- 12x180 (3)
Hammers- 10x30 (3)
Finished off with Rage's ab routine.

Mr. Dead
01-12-10, 5:03 pm
Lookin' great in here!!! Looks like you've been definitely tearin' it up!!! Awesome stuff!!!

SailinScotty
01-12-10, 10:20 pm
Lookin' great in here!!! Looks like you've been definitely tearin' it up!!! Awesome stuff!!!

Thanks bro. How's the contest prep coming along?

Hit up back this afternoon.
Pulldown for warm-up get the blood flowing- 100x12,115x12(3)
bb row(did reg and then rev grip)-12x135(2),205x6(2),185x7(2)
one arm db row with hammer strength pullover-
db row-80x10(3)
pullover-200x10(3)
DL-10x135,185x8,205x4 switched grip x3
seated calf- 120x15(4) triple drop 90x15,45x20

SailinScotty
01-15-10, 5:52 pm
Did legs yesterday-

10min on bike
leg ext-100x15 (4)
hacks-190x10 (4) tripe ds 210x10, 140x10, 90x10
leg press machine- 210x10 someone was on the only one and the other was broke.
Squats-fr.135x5, bk sq,135x10,185x5(2)
lying leg curl-125x10(4)
single seated leg curl-55x10(4)
seated calfs-140x12,150x10,16x8,150x10,140x12

SailinScotty
01-15-10, 5:57 pm
Neck press-105x15,115x12,135x10(2),145x8
flat db-50x12(2),65x10
incline fly-40x10 nice and slow flex at top
cable crossovers-50x15(2) slow and worked on feeling it at the bottom
rages ab routine- 2 sets of 25

now off to meet the g/f for out anniversary dinner. It's 5 hours long and 9 courses all paired with 5 or 6 different wines. The dinner theme is truffles. Could be interesting.

Mr. Dead
01-15-10, 5:57 pm
Strong sessions!!! Bet ya had some killer pumps!!!

Prep is going good... Got my carbs increased, which is always nice... *LOL*

Mr. Dead
03-22-10, 1:55 pm
Anything goin' on in here...???

SailinScotty
03-23-10, 3:10 pm
Anything goin' on in here...???

Nothing in here has been going on. Been slacking on my posting, but not in the gym and kitchen. I've hit some pr's in weights and reps on my DL, tri pushdown, and squats over the last week or so.

SailinScotty
05-01-10, 8:01 pm
Felt good to get back under some real iron after being at work.

Pre-workout - Fruit punch shock threapy
intra workout - Fruit punch storm and Citrus Burst

Incline on smith (weight totals not sure what the bar is) - 5x5 90,110,120,140,150
squat - 5x5 135,155,175,185,205
dl - 5x5 135,155,185,205,225
db press - 37.5x8,40x8(2)
seated calf raises - 90x20 real slow for 3 sets
super set straight bar curl w/skull crushers - 70x8 (3)
post-workout - Sour Citrus torrent
my appetite has been through the roof today. Been eating everything in site.

HIGA MONSTER
05-02-10, 6:03 pm
You back in town?

I am competing in the Sequim contest this Friday night, if you are.

http://www.irrigationfestival.com/events/strongman-competition.html

HIGA MONSTER

SailinScotty
05-02-10, 6:17 pm
Yeah just got back Friday morning. I'd totally be down to go but flying out to KC to be with the g/f. She had to go out there for work and if I didn't go I would hardly see her this month home. Plus she had enough flyer miles to get me out there. When is the next competition? Might have to try and make it to the warehouse again if you don't mind.

SailinScotty
05-02-10, 6:29 pm
Took today off from lifting. Went for a mountain bike ride with the old man and brother today. Did a just shy of 8 miles. It was a cool little place my dad found out in Olalla. Bunch of little trails off of each other. Its been years since myself or bro have gone. Dad defiantely got the better of us today. Look forward to hitting the gym again tomorrow. Hope PM works it's magic again tonight. Legs were on fire on the hill climbs.

SailinScotty
05-03-10, 4:47 pm
5/3 -

Pre-w/o- Fruit Punch ST and Grape BCAA stack
Intra w/o-Citrus Burst Intraaid and Fruit Punch Storm also Nitro and 3 Uni Livers

Warmed up for 10 minutes on the bike
All sets were for 5 reps
Squat-145,165,185,205,225
Decline Bench- 115,135,155,175,195
Barbell Rows-125,145,165,185,205
2 set of 10 on good mornings- 40,50

Post-w/o- Sour Citrus Torrent, 3 Uni-livers and Nitro.

Took Stak this morning and going to take M-Stak shortly. Had a dentist appt. this morning and wanted space them out. I plan on taking Stak with my ST before I go train and then M Stak later in the day between meals.

mcbeast
05-03-10, 9:40 pm
Good stuff Scotty! How long are you home for?

SailinScotty
05-03-10, 10:11 pm
Good stuff Scotty! How long are you home for?

Thanks Excessive. I leave Wednesday for 10 days and then I'll be home from the 16th-26th. You got anything going on between then? Maybe meet up for a session.

mcbeast
05-03-10, 10:57 pm
Thanks Excessive. I leave Wednesday for 10 days and then I'll be home from the 16th-26th. You got anything going on between then? Maybe meet up for a session.

Nothing out of the usual. Yeah sounds good.

HIGA MONSTER
05-04-10, 12:59 am
Yeah just got back Friday morning. I'd totally be down to go but flying out to KC to be with the g/f. She had to go out there for work and if I didn't go I would hardly see her this month home. Plus she had enough flyer miles to get me out there. When is the next competition? Might have to try and make it to the warehouse again if you don't mind.

Understood.

The Warehouse should be open this Sat, if you are around.
The other rest of the crew will be there. Keep you posted.

HIGA MONSTER

SailinScotty
05-05-10, 9:17 am
Got up nice and early today. Got a meal in then got ready to hit the gym. It felt good to know I've gotten up and got a session while most of my friends probably were still sleeping. I had a this feeling like I accomplished something that I usually don't get when I go around my normal time.

30min Pre-w/o- Grape ST w/ Grape BCAA and Stak
Right before w/o- Nitro and 3 Uni-livers
Intra-w/o- Citrus burst intraaid w/ fruit punch storm

All set were for 5 reps
Squat-140,160,180,180
Miltary-95,105,115,125
DL-155,175,215,225
Calf press-3x20-270 superset with crunch machine-3x20-60
Seated calf-3x15-135 superset with golf swing-2(per side)x15-30

Post-w/o-3 Uni-livers and Nitro wash down w/Sour Citrus Torrent

SailinScotty
05-10-10, 1:14 pm
Here are my last two workout from Friday and today. Did alot of walking around town Friday and Saturday. Wore the wrong shoes for that and my shins were killing me yesterday.

Had to do squats on a smith cause that's all they have here at the hotel. I'm assuming the bar is 10lbs.
Friday 5/7-
5 min warm on treadmill
Squat- 5x140,5x160,5x180,5x200,3x230(PR),8x180
Bench- 5x115,5x135,5x155,5xx175,3x200(PR),8x155
BB Row- 5x125,5x145,5x165,5x185,3x210(PR),8x165
Weighted Dips-5x10,5x20,5x30
Curl supersetted w/skulls-8x70 for 3 sets on both

Saturday 5/8 I did an hour of a kickboxing class with my g/f. It definately got the hr rate going.

Monday 5/10
10 min warm up on bike
Squats on smith-5x135,5x155,5x185,5x205,5x230
Bench-5x100,5x125,5x150,5x175,5x200
BB Row-5x110,5x135,5x160,5x185,5x210
Hypers-15x25,15x25

Supplements on 5/7 & 5/10-
30min Pre- Stak washed down with ST mixed with BCAA
Right before- 3 Unis and Nitro
During- Intraaid mixed with storm
Post- 3 Uni and Nitro washed down with Torrent
3-4hrs After stak- M-Stak

Mr. Dead
05-10-10, 4:27 pm
Nice lookin' sessions, there!!!

SailinScotty
05-10-10, 7:06 pm
Nice lookin' sessions, there!!!

Thanks Mr. D. Just trying to up my strength a little while I'm home.

SailinScotty
05-12-10, 4:29 pm
30min Pre-w/o- Stak washed down with grape ST w/grape bcaa
Right before w/o- 3 uni-livers and Nitro
During- Blue rasberry intraaid and fruit punch storm

Squat-135x5,155x5,185x5,185x5
Military Press-100x5,110x5,120x5,130x5(PR)
DL-155x5,185x5,225x5,235x5(PR)

Post-w/o-3 uni-livers and Nitro washed down with Sour Citrus Torrent

SailinScotty
05-17-10, 5:07 pm
Warmed up for 5 mins on the bike then do two sets of 10 bw squats,10 push-ups, 10 big arm circles forward, and 10 small arm circles backwards.
Squats-5x135,5x155,5x185,5x205,5x230
Bench-5x100,5x125,5x150,5x175,5x200
BB Row-5x110,5x135,5x160,5x185,5x210
Hypers-15x25,15x25

The squats defiantely felt different then doing them on the smith machine. Really had to focus on my form more.

30min Pre- Stak washed down with ST mixed with BCAA
Right before- 3 Unis and Nitro
During- Intraaid mixed with storm
Post- 3 Uni and Nitro washed down with Torrent
3-4hrs After stak- M-Stak

mcbeast
05-17-10, 9:38 pm
Good work man! Congrats on the pr's.

SailinScotty
05-18-10, 10:19 am
Good work man! Congrats on the pr's.

Thanks. What you up to tommorrow or Friday? Although if I go to to the warehouse I'm taking Friday off. You going?

mcbeast
05-18-10, 3:51 pm
Thanks. What you up to tommorrow or Friday? Although if I go to to the warehouse I'm taking Friday off. You going?

I will be lifting early in the morning for the next few weeks. I won't be going to the warehouse, but will be at the deal up in seattle.

SailinScotty
05-19-10, 4:45 pm
Played 5 games of full court bball last night. Really feeling it in my knees today. Also realized I probably should add a little more cardio into the routine.

30min Pre-w/o- Stak washed down with grape ST w/grape bcaa
Right before w/o- 3 uni-livers and Nitro
During- Blue rasberry intraaid and fruit punch storm

Front Squat-135x5,155x5, Back Squat185x5,185x5
Clean and jerk(not off floor just at arms length)-100x5,110x5,120x5,130x5
DL-155x5,185x5,225x5,235x5
30 mins elliptical

Post-w/o-3 uni-livers and Nitro washed down with Sour Citrus Torrent

SailinScotty
05-21-10, 4:08 pm
Couldnt get going this morning once I woke up and since I knew today was my heavy day I thought I might want to go with 2 scoops ST. I'm glad I did.
30 min Pre-w/o-2 scoops ST w/1.5 scoops bcaa and Stak
Pre-w/o-Nitro and 3 uni's
Intra w/o-Intra-aid and storm

Squat-5x115,5x145,5x175,5x205,3x235(PR),8x175
Bench-5x115,5x140,5x165,5x180,3x205(PR),8x165
BB Row-5x115,5x140,5x165,5x190,3x215(PR),8x165
Dips-3 set of 5x25
Seated calf raises-15x135,2 sets 12x180
Superset Curls w/decline skulls-3 sets 8x70
Dropset calf press-toes in-200x33,150x27,100x22,50x17 Rested for about a min or two and then did toes out-200x24,150x17,100x14,50x10 (Toes out is around those reps)

Post w/o-Nitro and 3 uni's washed down by Torrent.

T o m m Y
05-23-10, 7:00 pm
Looking good in here man!
How you like 5x5?
Im thinking of starting it tomorrow..

SailinScotty
05-23-10, 11:11 pm
Looking good in here man!
How you like 5x5?
Im thinking of starting it tomorrow..

Thanks for popping in. I'm really enjoying it. It's simple and easy to follow. If you're looking to improve your strength I'd defiantely recommend it. The first week or two tool a little getting used to. I was doing a five day split hitting each body part once a week before. So it was different to go to a three day hitting full body.

SailinScotty
05-24-10, 6:06 pm
Had a great weekend. I was hoping to go to the warehouse with Higa's crew but the weather report for Sunday made me have to change my plans. Saturday I ended up taking my g/f on a helicopter tour and proposed to hear. She did say yes. Yesterday did an hour of kickboxing with her. I don't really care for it but it's a good cardio w/o and she enjoys it.

5/24-
30-min Pre-w/o-ST and bcaa stak
Pre-w/o- 3 uni's and Nitro
During- Intra-aid and storm

Squat-115,145,175,205,235 all for 5
Bench-105,130,155,185,205 all for 5
BB Row-115,140,165,190,215 all for 5
Hypers-15x30 for 2

Post-w/o-3 uni's and Nitro

SailinScotty
05-24-10, 8:48 pm
Forgot to add I washed the post-w/o pills down with new Torrent Zero.

SailinScotty
05-26-10, 6:10 pm
Well I head back to work tomorrow morning. Really tried to push myself on the hang cleans and DL's.

30 min Pre-ST and BCAA Stack
Right before-3 uni's and Nitro
During-Intra-aid and Storm

Squat-115,145,185,185 All for 5 reps. On the lower weights I tried to blast out of the hole and on the two 185's I went nice and slow with a pause at the bottom.
Hang clean-100,115,125 for 5 reps 135x3(PR)
DL-135,155,185,215 for five. Again tried to explode off the floor for the 135,155,and 185. Got 250x3(PR) It felt really good to pull this. I think the girl in the smith machine thought I was gonna drop a deuce by the way I was grunting.

Post-w/o-3 Uni's and Nitro washed down with Torrent Zero.

SailinScotty
06-25-10, 12:52 am
As always it felt good to be back in the gym.

Squat-115x5,145x5,185x5,200x5,235x5
Leg Press ss w/lunges- 90x20,180x15,270x10,360x10 lunges were 35plate in each hand for 10
drop set leg ext.-100x16,80x12,60x9,40x8
lying ham curl- 100x10,110x10(2)
SLDL-135x10,145x10,155x10
seated calf-135x12(3) nice and slow got a good stretch
standing calf-180 plus w/e smith bar is for 10-3sets

30min Pre-w/o-ST
Pre-Nitro
Intra-Storm and Intra-aid
Post-w/o-Nitro washed down w/Torrent Zero

SailinScotty
06-25-10, 5:16 pm
Started off with some ab work-
Pikes on those ball things- 3 sets of 15
Side crunches-3 sets of 25

Push Press-100x5,110x5,120x5,130x5,140x3(PR) was trying for 5
Side Raises-10lbx20,15lbx15,20lbx10,25lbx10
Bent over lat raises-25x12,35x10,35x10
BB Shrugs-Pyramid 135x15,205x10,225x8,225x8,205x10,135x15 on the last three only rested to lower the weight
15 min of H.I.I.T. on treadmill- 3.0 low for 1 min 9.0 high for 1 min

30min Pre-ST
Pre-Nitro
During-Intraaid and Storm
Post-Torrent Zero and Nitro

Mr. Dead
06-25-10, 5:17 pm
Some solid work gettin' done, in here!!!

SailinScotty
06-28-10, 7:18 pm
30 Min Pre-ST
Pre-Nitro
During-Intraaid and Storm

SailinScotty
06-28-10, 7:28 pm
Hit the wrong button. Here is the rest of today.

Post w/o-Torrent Zero and Nitro

Bench-5x115.5x140,5x165,5x180,3x205
DB Incline- 20x40,15x45,10x50,8x60
Pec Deck DS-13x120,10x100,8x80,8x60,15x40
Dips-15x4,BWx7,5,5
JW Press-10x95,7x115,4x135 (These are a hybrid of CGBP and Skullcrushers. I got them off of elitefts.com. Here is the link to the article w/video-http://articles.elitefts.com/articles/training-articles/one-movement-jm-press/

20 min of Stairmaster

SailinScotty
06-29-10, 10:18 pm
30min pre-ST
Pre- Nitro
During-IA and Storm
Post-Torrent Zero and nitro

Rows-5x115,5x145,5x165,5x190,5x215
Pull-Ups-17xbw took a few sets till I reached it. Any help on improving these would be great. I did most jumping up and slowly lowering myself.
1 arm db row-20x50,15x60,10x70,10x80
Hypers-3 sets of 15x25
DL-5x135,5x165,5x190,5x225,4x255
Seated calf-4 sets 15x135
Straight bar curl-10x60,10x70,10x70
Standing calves on smith-180+w/e smith is for 20 reps 3 sets toes straight,in,out
Hammer curl-10x35 3 sets

20min h.i.t.t. on elliptical

Mr. Dead
06-29-10, 10:20 pm
Nice sessions!!! Gettin' geared up, for some tire flipping...???

SailinScotty
06-30-10, 11:29 am
Nice sessions!!! Gettin' geared up, for some tire flipping...???

If that's the case I should also start practicing puking into a bucket.

Mr. Dead
06-30-10, 11:47 am
If that's the case I should also start practicing puking into a bucket.

Uhm... That's like riding a bike... You never forget how... *LOL*

Mr. Dead
08-27-10, 1:30 pm
What's up, in here...??? It's been awful quiet, here...

SailinScotty
08-30-10, 5:31 pm
What's up, in here...??? It's been awful quiet, here...

I know I know. Haven't been on here much lately. Been staying busy. Still hitting the weights though. Been adding a few sets of HRT in the mix.

Mr. Dead
08-30-10, 5:34 pm
I know I know. Haven't been on here much lately. Been staying busy. Still hitting the weights though. Been adding a few sets of HRT in the mix.

Nice!!! I know you've been gettin' it done!!!

SailinScotty
09-01-10, 2:29 pm
7/30 - Arms HRT style. Only working sets listed
CGBP-115 8+6, 125 8+6
Cable rope curl- 70 8+6, 80 8+6
Rope Pull downs- 90 8+6, 100 8+6
Preacher Curl- 75 8+6, 75 8+6
One Arm tri. ext.- 40 8+6, 45 8+6
Seated Incline Curl- 25 8+6, 27.5 8+6
Skulls- 60 8+6, 60 8+6
Rev Curls- 55 8+6, 55 8+6

7/31 Legs
Squat supersetted with Front Squats- 135x10x10,145x10x10,155x10x10
Leg Press- 360x8+6, 360x8+6
Calf Press-180x20 did toes straight, out, and in
Leg Curl- 110x8+6, 110x8+6
Leg Ext.- 110x8+6, 100x8+6
Followed this with some foam rolling and good strecthing

8/1- Chest
DB Incline- 60x8+6, 65x8+6
Hammer Strength Flat Bench- 65per sidex8+6,75per sidex8+6
Pec Dec-100x8+6,110x8+6

SailinScotty
09-07-10, 10:26 pm
9/4 I did HRT shoulders. Forgot my journal and dont remember the weights.

9/5- HRT Arms-
CGBP- 8+6x125,8+6x135
Curl- 8+6x60,8+6x70
Push Down- 8+6x100,8+6x120
Hammer Curls- 8+6x27.5,8+6x30
One Arm tri. ext.-8+6x60,8+6x60
Preacher Curl- 8+6x65,8+6x70
wrist curls-4 sets of 12x60
Plate Pinches-25lbsx45sec 2 sets 25lbsx30 2 sets

9/6- Legs HRT
Leg Press-8+6x270,8+6x360
Hack SL-8+6x160,8x6x180
Leg Ext-8+6x100,8+6x120
Single Leg Curl- 8+6x60,8+6x70
Box Jumps-3 sets of 20 supersetted with 40 mtn climbers

Mr. Dead
09-08-10, 1:59 pm
Lookin' good!!! How are ya liking the HRT...???

Tony
09-08-10, 2:03 pm
Forgot to add took shock therapy before and storm after

as long as you didn't forget to take it! haha. what flavor?

SailinScotty
09-08-10, 5:56 pm
Lookin' good!!! How are ya liking the HRT...???

I'm definately digging it.


as long as you didn't forget to take it! haha. what flavor?

No didn't forget to take them. I use Grape ST and was using Fruit Punch Storm. Only using ST now though. Had to cut back on the supps and save some money.

9/8- Chest and Shoulders HRT
BB Flat Bench- 8+6x145,8+6x145
Smith Machine Incline- 8+6x100+whatever the bar is, 8+6x100
Pec Dec- 8+6x110, 8+6x120
DB Military Press- 8+6x30,8+6x40
Side Lats- 8+6x20, 8+6x17.5
Shrugs- 8+6x215,8+6x235

Tony
09-10-10, 10:31 pm
I'm definately digging it.



No didn't forget to take them. I use Grape ST and was using Fruit Punch Storm. Only using ST now though. Had to cut back on the supps and save some money.

9/8- Chest and Shoulders HRT
BB Flat Bench- 8+6x145,8+6x145
Smith Machine Incline- 8+6x100+whatever the bar is, 8+6x100
Pec Dec- 8+6x110, 8+6x120
DB Military Press- 8+6x30,8+6x40
Side Lats- 8+6x20, 8+6x17.5
Shrugs- 8+6x215,8+6x235



Grape is unreal. ya just slam a shake after and reload the glycogen with some fast acting sugars.