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SailinScotty
05-31-11, 8:15 pm
I started Jim Wendler's 5/3/1 today following the Big But Boring routine. Hoping to bring up my strength. My constant supps will be Pak, Nitro, Atomic 7, and protein. I'll probably cycle through some Stak, NSC, and/or M-Stak. The diet will also be changing on occassions. As of today I am doing low carb trying to drop some bf%. I know my strength won't being going up with it but just want to get into the routine and get a feel for it. I will be adding in carbs slowly once I hit my mark and defiantely after Sept. 24th. Hope you enjoy my journey and thanks for stopping by. Also feel free to leave some help or input.

5/31/11 (Just noticed I started 5/3/1 on 5/31. Maybe a good sign)
Warm up with Rumble Rolling back and shoulders and then 1 min of jump rope with 30 sec breaks for 4 mins.
Military Press (defiantely my weakest lift) only working sets listed-
90x5
105x5
120x7
55x10x5 sets super-setted with chin-ups. BWx10x5 sets. Some sets only got to 4-6 reps took quick break and got to 10.

Bruiser
05-31-11, 8:28 pm
Good luck with your new journey bro.

SailinScotty
05-31-11, 11:25 pm
Good luck with your new journey bro.

Thanks brother. Ended up going for a light run with the fiance and did some yoga.

C.Coronato
06-01-11, 12:54 pm
Looking forward to some big changes brother.

SailinScotty
06-01-11, 11:20 pm
Looking forward to some big changes brother.

Thanks bro. Myself as well.

SailinScotty
06-01-11, 11:25 pm
I weighed in this morning at 211.8. Last week I was at 213. Hoping to get a bf test done soon.

Today was my deadlift day. Started with some rumble rolling and stretching.

155x5
175x5
200x10
155x10x5 set super setted with Hanging leg raises 15x5 sets

Cardio was 20 min. of H.I.I.T. Did one min at 2.0 then one min at 9.0. Didn't realize it but every two minutes it would go up to an incline of 3.0 for two minutes and then back to 0.0 for two minutes.

Forgot to add yesterday that I am also currently using Universal Carnitech before training and CLA three times a day. I'm also using a N.O. but as soon as that is out I'm switching to Rage. Tried a few samples of it and it was love at first workout. Thinking of doing the Pump/Rage combo but we will see.

SailinScotty
06-02-11, 5:07 pm
Today was bench day. Warmed up with some Rumble Rolling and then did the following with a jump rope:100 jumps both feet, 50 each foot, 50 high knees and then 100 more both feet.

Working set listed-
135x5
155x5
175x8
115x10x5 sets super set with DB Row 65x10,75x10,80x10,85x10x2 sets

Was going to do some hill sprints today but after I left the gym it was pouring down rain. Gotta love the NW. So far this year we've had one day over 70. So tonight I might try to go down to my apt. gym and do some H.I.I.T, but will definately being doing either yoga or pilates. I enjoy either one but depends on the fiances mood when she gets home from work. Going to do yoga twice a week and pilates twice a week.

45 min pre w/o-Carnitech
Before warm-up-N.O. washed down with Groovy Grape Atomic 7 (2 Scoops mixed with 64oz water)
Walk over to bench- Nitro washed down with Atomic 7
Intra- Atomic 7
Post w/o-Nitro washed down with Atomic 7
Through out my day I sip on 2 64oz containers of water mixed with 2 scoops Atomic 7

Decided today I am ordering Rage. The stuff I am taking now is starting to clump up and I got chunks when I put the powder in my mouth. No big deal but dont think it should be doing that. Never had that problem with Shock Therapy when I was taking it. Gonna also look at adding Pump or creatine, and maybe some NSC for know.

SailinScotty
06-03-11, 5:46 pm
Legs to do.

45 min pre- Carnitech
Before warm up- 2 Scoops N.O. washed down with Atomic 7
Walk over to the rack and post Nitro washed down with Atomic 7
Through out the day four scoops Atomic 7 with a gallon of water

Warmup with Rumble Roller and box jumps: 10 on to a 18", 10 on to a 24" and 8 on to a 30" box. These are rough guesses, but should be fairly close. I measured when I got home.

Squat-
185x5
215x5
240x7 Got light headed on the last couple but I think I was holding my breath.
145x10x5 sets super setted with Lying leg curls 100,110,120,130,140 all for 10 reps.

Then about an hour later did 40 hill sprints for 20 yards.

Yesterday I placed an order for some Rage, Universal Creatine and Universal Glutamine.
240x7 G

Bruiser
06-03-11, 6:04 pm
I love the amount of Atomic 7 you suck down. And they call me nuts for my amino intake... lol

SailinScotty
06-04-11, 8:25 pm
I love the amount of Atomic 7 you suck down. And they call me nuts for my amino intake... lol

Thanks brother. I find it helps also with getting the water intake in.

SailinScotty
06-06-11, 4:44 pm
On to week Two of Wave 1

Today was Military Press. Not really one I look forward to but I know it must be done. I think once my numbers start to improve though I will enjoy it just as much as the rest. I am liking the Chin-ups though as today seemed like an improvement over last week.

Started off with the usual Rumble rolling and stretching. Then did 100 both feet, 50 each foot, 40 high knees and another 100 both feet with the jump rope.

In between my warm-ups I did different pull up varitions in the 5-10 range. One thing I like on the cage at the gym is they have a pull up station on it. I did wide grip, neutral, and neutral on rock wall climbing grips.

Working sets for Military Press-
100x3
115x3
130x6
65x10x5 sets super setted with chin-ups BWx10x5 sets
This week I was able to get through the 8 reps on the first 3 sets before stopping and finishing. Last two I got to 5 or 6.

Going to enjoy this rare northwest sunshine and go on a 25-30 mile bike ride later today with my pops for my cardio today.

45 min Pre- Carnitech
Before warm-up a N.O.
Pre and Post Nitro
Through out the training sipped on a half gallon of water mixed with 2 scoops Groovy Grape Atomic 7.

When I got home the UPS man had been by and dropped off my package of Rage, Creatine Mono., and Glutamine. Went ahead and mixed one scoop of Atomic 7 and 5g creatine with some water and am sipping on that as I type this.

Bruiser
06-06-11, 5:28 pm
Thanks brother. I find it helps also with getting the water intake in.

That's for sure. I know a lot of guys that use it for mainly that reason.

SailinScotty
06-06-11, 6:00 pm
http://i759.photobucket.com/albums/xx234/sailinscotty/2011-06-06144839.jpg

SailinScotty
06-07-11, 5:20 pm
Today was my deadlift day. Its a close one between this and squats for my favorite day. Also got to enjoy taking Rage. Definatly enjoyed it over my previous N.O. The other one was making me feel sick and I feel like it was just making me sweat more then usual.

Todays supps:
60 min pre- Carnitech
30 min pre- 5g Creatine Mono. and 1 scoop Atomic 7 w/16oz water chugged
Before w/u- Rage powder washed down with my mixture of 2 scoops Atomic 7 and 64oz water
Pre and Post- Nitro also washed down with said Atomic 7 mixture
Through out the day- 4 scoops Atomic 7 mixed with a gallon of H20

Rumble rolled my back, quads, hams, and it band

DL-
165x3
190x3
210x9 (So close to 10)
140x10 for 5 sets did one super set hanging leg raises for 15.
Final 4 sets of 15 Hanging leg raises.
Would have done them all super setted, but this guy doing lat pulldowns stunk bad and I couldn't manage. The other place was across the gym so I just finished my deads and then went over and did them.

SailinScotty
06-08-11, 11:01 am
Today is an off day from training. Weighed in this morning at 211.8 again. My stomach area looks flatter so we'll see next week. Still working on getting my bf. Todays I'll be taking my Pak, Carnitech, 4 Scoops Groovy Grape Atomic 7, 5g creatine, 10g glutamine, and 3 CLA pills throughout the day. I've been taking 3 a day since I started just have been forgetting to add them.

SailinScotty
06-09-11, 10:06 pm
Had chest today. I'm following the book and he says wear a belt for all the lifts. It's only the second time I've worn one for bench so still trying to get used to that part of it.

Supps:
AM- Pak
45min pre- Universal Carnitech
30min pre- 2.5g Creatine Mono. & 1 Scoop groovy grape Atomic 7 w/16oz water
Before my warm up- 1 scoop Rage swished around my mouth and washed down with groovy grape Atomic 7
Pre/Post workout- Nitro washed down with groovy grape Atomic 7
Intra- 2 Scoops groovy grape Atomic 7 w/64oz water (this is what is used to wash down the rage and nitro.)
Car ride home- 2.5g creatine and 1 scoop atomic 7 w/16oz water
Through the day- 5g glutamine 2 scoops Groovy Grape atomic 7 w/64oz water
Before bed- 5g glutamine

Training:
Rumble Rolled and jump rope (100 both feet, 50 each foot, 100 both feet) for warm up.
In between my warm up sets I did wide grip pullups, towel pull-ups, and neutral pull-ups. 10 of each
145x3
170x3
190x5
135x10x5 sets superset w/ 10ea of Wide Grip pull-ups, Neutral, Chin-up, Towel pull-ups & neutral using rock climbing grips they have on there.
Kroc Rows-
70x10
80x10
90x10
90x10
95x10(PR)

T o m m Y
06-09-11, 10:09 pm
niCe pressin man.
good work on the rows too!

NJC_Manhattan
06-09-11, 11:14 pm
Interesting workouts... I think ill come along for this ride

SailinScotty
06-09-11, 11:53 pm
niCe pressin man.
good work on the rows too!

Thanks. Felt good afterwards and pumped up.


Interesting workouts... I think ill come along for this ride

Glad to have you along. The more the merrier.
I'm really enjoying it so far. In and out. Also once I get on the equipment I am on it and not having to wait or try to work in.

SailinScotty
06-10-11, 3:05 pm
Today was squat day.

Started off with the usual Rumble Rolling. Here is a pic of it:http://i759.photobucket.com/albums/xx234/sailinscotty/2011-06-10114804.jpg
Then did box jumps at about shin height, knee height and then thigh height. 10 jumps ea one.

Supps:
AM- Pak
45min pre- Universal Carnitech
30min pre- 2.5g Creatine Mono. & 1 Scoop groovy grape Atomic 7 w/16oz water
Before my warm up- 1 scoop Rage swished around my mouth and washed down with groovy grape Atomic 7
Pre/Post workout- Nitro washed down with groovy grape Atomic 7
Intra- 2 Scoops groovy grape Atomic 7 w/64oz water (this is what is used to wash down the rage and nitro.)
Car ride home- 2.5g creatine and 1 scoop atomic 7 w/16oz water
Through the day- 5g glutamine 2 scoops Groovy Grape atomic 7 w/64oz water
Before bed- 5g glutamine


Squats:
200x3
230x3
255x5
170x10x5 sets superset with lying leg curls 120,130,140,150,170 all for 10 reps

I made sure to focus on my breathing after holding my breath last week. Defintely noticed a difference. The sets of 10 got me today as I was feeling a love/hate relationship on my last two sets. All in all it was a good week and looking forward to some big numbers for my final week .

Ed Eliason
06-10-11, 7:34 pm
Nice work so far. I look forward to following your progress.

SailinScotty
06-10-11, 9:09 pm
Nice work so far. I look forward to following your progress.

Thanks bro, great to have ya. You gonna try and make the abc July 23rd?

Ed Eliason
06-10-11, 10:23 pm
I work most saturdays, so probably not. I get every 6th Saturday off so when one lines up I'll probably try to make it up.

SailinScotty
06-13-11, 5:58 pm
Today was Military Press. I realized I messed up last weeks numbers. I added the 5 pounds when I was supposed to wait till the second wave. So today I used the same max number as week one to do my percantages.

Supps.:
With breakfast- Pak and CLA
45min pre- Carnitech
30min pre- 2.5g Creatine and 1 scoop Groovy Grape Atomic 7 w/12oz of water
Before warmup- 1 scoop Rage dropped in my mouth
Pre & Post- Nitro
Intra- 2 scoops Groovy Grape Atomic 7 and 10g Glutamine with 64oz of water. I use this to also wash down the Rage and Nitros
Car ride home- 2.5g Creatine and 1 scoop Groovy Grape Atomic 7 w/12oz of water
I'll also be taking two more CLA's today and another 5g Glutamine before bed and another 5g with a shake between meals
Through the day I'll drink 2 scoops Groovy Grape Atomic 7 with 64oz of water

Military Press:
Started with Rumble Roller. Went to warm up with the jump rope and realized my drawstring was no longer in the shorts I was wearing and almost lost them. So no jump roping today.
In between my w/u sets I did a set of 5,5,& 3 variations of pull-ups.
105x5
120x3
135x6 (PR on reps)
85x10x5 sets super set with Chin-ups BWx10x5 sets. I got 10 on my first set, 5 rest 10-15sec got 5 more on my second set and then used a band for assistance on final 3. It was also done on a fatter and smoother surface then in the past.I used the bar on top of the cage.

SailinScotty
06-14-11, 4:10 pm
Supps.:
With breakfast- Pak and CLA
45min pre- Carnitech
30min pre- 2.5g Creatine and 1 scoop Groovy Grape Atomic 7 w/12oz of water
Before warmup- 1 scoop Rage dropped in my mouth
Pre & Post- Nitro
Intra- 2 scoops Groovy Grape Atomic 7 and 10g Glutamine with 64oz of water. I use this to also wash down the Rage and Nitros
Car ride home- 2.5g Creatine and 1 scoop Groovy Grape Atomic 7 w/12oz of water
I'll also be taking two more CLA's today and another 5g Glutamine before bed and another 5g with a shake between meals
Through the day I'll drink 2 scoops Groovy Grape Atomic 7 with 64oz of water

Started with the Rumble Roller
Deadlift:
175x5
200x3
225x11 (Rep PR) I didn't think I'd even get 6 then got a second wind. I was more then pumped about getting 11
140x10x5 sets superset with 15x5 sets of Hanging Leg raises. My grip was getting fried on the last 3-5 reps of leg raises

Treated myself to two 1/4 Dick's Deluxe hamburgers today from Dick's Drive-In.

SailinScotty
06-16-11, 4:43 pm
Started the moring with some fasted cardio. 10 min walk followed by 20 min HIIT 3.0 1 min then 9.0 for 1 min all on treadmill. Then did 25 min on the Stairmaster. Sipped on 2 scoops of Groovy Grape Atomic 7. Came home and made a shake and added 5g glutamine. An hour later had some steak and almonds.

Chest:
Warmed up with the Rumble Roller. Also in between w/u sets did 3 sets of various pullups for sets of 8,8,7.
155x5
175x3
200x5
125x10x5 sets super set with various grip pullups BWx10x5. First two sets were bw 3 last sets were band assisted.

Kroc Rows-
75x10
80x10
85x10
95x10
100x9.5 (Rep PR)

Supps:
Pak and 1 CLA w/breakfast
45 min pre-Carnitech
30 min pre- 2.5g Creatine and 1 Scoop Atomic 7
Before rumble roller- 1 scoop Rage swished around mouth
Pre/Post- Nitro
Intra and used to wash down Nitro and Rage- 2 scoops Atomic 7 and 10g Glutamine with 64oz of water
Drive home- 1 scoop Atomic 7 and 2.5g creatine
Before bed tonight- 5g glutamine with a shake
With my two of my later meals I'll have two more CLA pills.

Looking forward to my squat day tomorrow.

Phil800101
06-16-11, 10:44 pm
I like what I see in here! Subbed.

Big Mac
06-17-11, 5:06 am
Things are lookin good Scotty..You still working on the ships?

SailinScotty
06-17-11, 3:05 pm
I like what I see in here! Subbed.

Great to have ya.


Things are lookin good Scotty..You still working on the ships?

Thanks. Just glad the numbers are going in the right direction. Yeah still on the ships. Head out for another month next week. Got some new tools and ideas I'm bringing with me to try and at least maintain some strength.

SailinScotty
06-17-11, 8:07 pm
Squat Day-
Started with rumble roller. Then did plyo jumps, 180 from left, straight, 180 from right 5 each. Did three different heights, shin, knee, thigh.

Squat-
210x5
240x3
270x4 (PR)
170x10x5 Sets superset with lying leg curl 130,140,150,160,180 all for 10 reps.
Supps:
Pak and 1 CLA w/breakfast
45 min pre-Carnitech
30 min pre- 2.5g Creatine and 1 Scoop Atomic 7
Before rumble roller- 1 scoop Rage swished around mouth
Pre/Post- Nitro
Intra and used to wash down Nitro and Rage- 2 scoops Atomic 7 and 10g Glutamine with 64oz of water
Drive home- 1 scoop Atomic 7 and 2.5g creatine
Before bed tonight- 5g glutamine with a shake
With my two of my later meals I'll have two more CLA pills.

Looking forward to my squat day tomorrow.[/QUOTE]

Ed Eliason
06-17-11, 11:52 pm
Great job on the PR!

Phil800101
06-18-11, 12:12 pm
Strong! Congrats on the PR.

SailinScotty
06-18-11, 12:26 pm
Great job on the PR!


Strong! Congrats on the PR.

Thanks bros. Felt good. I was done for after legs and glad I drive an automatic.

SailinScotty
06-20-11, 7:19 pm
So this week is supposed to be a deload week, but started with Wave 2 week 1 numbers. I'll also start here when I get home to get used to the weight and then my first full week home start here but do the 4 day split. I'm heading back to the ship this week for work and won't be able to follow the routine. All we have is a bowflex and one 25# dumbbell.I have a band I'm bringing with me to use as well. I did shoulder and chest today and will do legs and back tomorrow. I'll also Today was a tough but good workout. The day got better once I got home. I found out I had won one of the LE Rage shirts they are giving away and my supps for the next month arrived. I have another week or so of CLA and Carnitech and once it is out I'll be off it. I liked running them and would do it again. Noticed it help give me a flatter looking stomach. I'm pretty close to where I want to be and should hit this next month. I added in Uni-livers. I also added the Beef Amino but after I ordered them found out it was backordered, so I called and switched it with another Uni-liver. Hope it arrives before I leave. Here is a pic of the current stack:
http://i759.photobucket.com/albums/xx234/sailinscotty/2011-06-20155314.jpg

Supps:
Woke-up had a shake w/5g Glutamine followed by the Pak.
45 min pre- 4T Carnitech
30 min pre- 2.5g Creatine Mono. and 1 scoop Groovy Grape Atomic 7
Pre strecth- 1 scoop Rage swished around in mouth
Pre & Post w/o- Nitro
Intra- 2 scoops Groovy Grape Atomic 7 and 10g Glutamine (This is also used to wash down the Rage and Nitro's)
Drive home- 2.5g Creatine Mono. and 1 scoop Groovy Grape Atomic 7

On the lifts I do the main one first on each. Then I see how I feel doing the accesory lifts. I'll do the same tomorrow as well.
Training:
OHP-
95x5
110x5
125x6

Bench-
140x5
160x5
180x7

OHP-
90x10x4 sets 85x10 super set with Chin-ups BWx10 band assisted BWx10x4 sets

Bench-
135x10x2 sets 125x10x3 sets last set the first 5 reps paused at the bottom for 1 sec supersetted with band assited WG Pull-ups BWx10x5 set

Kroc Rows- Did all one arm w/no rest then rested 30secs and did the other arm w/no rest
90x10
80x10
70x10
60x10
50x10

Phil800101
06-21-11, 12:50 am
Solid! Nice stack.

SailinScotty
06-21-11, 4:28 pm
Solid! Nice stack.

Thanks. Thinking of adding NSC when I get back. Keeping it mostly old school.

SailinScotty
06-21-11, 10:29 pm
Today was a good day. Did some AM Cardio and ab work then an afternoon lifting session.

AM Cardio- 30 Min on stairmaster Lv. 10
Abs-
Hanging leg raises ss side bends holding 40lb DB- 3x15 on both
Running Man ss side bends 40lb DB-Running Man 3x20 side bend 3x15
Cable crunches ss with side cable crunches-110lb 3x20 and 110 3x10 each side

PM Training-
Box Jumps- 12",24",30" Did each one in a row for 5. Did facing straight, facing left 180 jump, facing right 180 jump and another facing straight
Squats and DL-
DL-
145x5
170x5
195x15

Squat-
180x5
205x5
235x3 Not happy with this rep number but not totally upset since I did squats Friday.

DL ss w/squat
DL-135x10x2 sets 155x10x3 sets
Squat-155x10x5 sets

Supps-
2T Carnitech before Cardio and a nitro before cardio and after abs
5g glutamine w/shake
Pak
60min pre-2T Carnitech
30min pre-5g glutamine and 5g creatine mono
Right before-1 scoops Rage and Nitro
Post - Nitro
Car ride home- 5g creatine and 5g glutamine

Phil800101
06-22-11, 1:16 am
Killer! That DL/Squat superset looks brutal.

SailinScotty
06-22-11, 4:35 pm
Killer! That DL/Squat superset looks brutal.

Thanks bro. It was fun.

.................................................. .................................................. ..................................

Weighed in at 214.8 this morning. Probably had to with going out to dinner with the lady before leaving today.

SailinScotty
06-23-11, 4:59 pm
Today was an experimental day I would say. Used the EFS Pro average band for some new things out here. Used it for squats, but made my form horrible, was good for some rows, had it around a pole, and tried it for benching but that ended up being more of a CGBP. It did do good on pushups though. Any other ideas or suggestions for using the band? On Saturday I'll use it, our bowflex, and stairs for my pullups.

Upon waking up:
1 Pack Nitro

Bfast:
Pak, CLA, & 5 Uni-Livers

Snack:
5g Glutamine w/2 scoops UWP Cookies & cream & 5 Uni-Livers

Lunch:
5 Uni-Livers and CLA

After my w/o experience:
Nitro, 5g creatine mono, 4T Carnitech (forgot to take before)

Dinner:
5 Uni-Livers and CLA

Shake:
5g glutamine w/UWP Cookies & Cream and 5 Uni-Livers

Snack before bed:
5 Uni-Livers

SailinScotty
06-29-11, 7:17 pm
All three days were the same. They were done for 3 circuits with 90 sec. between ea.

Circuit:
15 Seated bench on bowflex (210lbs of resistance)
6-8 BW pull-up on stairs
12 25lb dumbbell Arnold press
15 leg ext on bowflex (210lbs of resistance)
15 pushups
15 low row using band wrapped around a pole
12 Squats using the band for resistance
20 walking squats holding 25lb dumbbell

Supps taking daily:
Nitro upon waking
Pak w/breakfast
Two separate UWP Cookies and Cream Shakes. 2 scoops and 5g glutamine.
5 Uni-Livers with each meal and shakes for a total of 30
5g Creatine (On training days its post)
Another Nitro in the evening (On training its post)

Phil800101
06-29-11, 7:50 pm
Nice work!

SailinScotty
06-30-11, 12:18 am
Nice work!

Thanks bro. Just doing the best I can with what I got.

SailinScotty
07-05-11, 11:06 am
3 rounds w/90 sec rest b/w

15- Seated bench on bowflex (210lbs resistance)
12 bw uneven pullups (one arm on bottom step other arm up on step. Did 6 and then switched arms around for 6 more)
12 seated shoulder press w/25lb db
15 each leg lying leg press with band
15 low row with band
15 pushups
20 jumping lunges w/25lb db
20 cable crunches on bowflex 220lb resistance

Ed Eliason
07-06-11, 9:13 am
Way to work with what you've got! How are the "limited" workouts treating you? Keep it up.

SailinScotty
07-06-11, 10:20 am
Way to work with what you've got! How are the "limited" workouts treating you? Keep it up.

They are going good. Some days are tough to do but I'm always glad after words that I did them. Plus I always feel better. It definitely makes me appreciate the training more when I'm at home. Besides seeing my fiance and family I look forward to three things when I get home: a real shower (they suck out here), my bed (mattress kills my back and its smaller then a twin), and the gym. Some of the people at work flip me shit for all the pills, water, and way I eat but I just brush it off. I don't try to explain it anymore. That's what the Forvm is for, like minded individuals.

SailinScotty
07-06-11, 4:49 pm
Cut my rest period down 30 sec. Next time going to add one more circuit
3 rounds w/60 sec rest b/w

15- Seated bench on bowflex (210lbs resistance)
12 bw uneven pullups (one arm on bottom step other arm up on step. Did 6 and then switched arms around for 6 more)
15 seated shoulder press w/25lb db
15 Leg ext on bowflex (210lb resistance)
15 each leg lying leg press with band
15 low row with band
15 pushups
20 jumping lunges w/25lb db
35 cable crunches on bowflex (210lb resistance)

Took a nitro washed down with 5g creatine mono mixed w/12oz water

Phil800101
07-07-11, 3:28 pm
Looking good bro!

SailinScotty
07-07-11, 5:00 pm
Looking good bro!

Thanks.

Did 30 mins on the elliptical today.

I was informed this morning I might be doing Ragnar. Its about a 200 mile race split between 12 people. Oh yeah and its in two weeks. Needless to say I'll be adding a little more cardio in. When in port I'm hoping to be able to go for some real runs.

SailinScotty
07-08-11, 9:16 pm
Today was a great day. My boat was in Tacoma for a change and my lady drove down and picked me up for lunch. Had a huge, delicious bison burrito with some of the best garlic hot sauce. Then a little bit later we ran along the Gig Harbor waterfront. Did 3.17 miles in 35 mins. Well back to drop off some more regular unleaded in Canada tomorrow. Only 1.5 more weeks and then I'll get to feel the cold iron and hit some more PR's hopefully on wave 2 of 5/3/1. I'm going to try the bodybuilding template this next month.

Also found out that for Ragnar I'm just an alternate if two more ppl cancel.

Phil800101
07-09-11, 3:15 am
Awesome! Sounds like a great day.

That sounds brutal...I like it!

Bruiser
07-09-11, 10:29 am
200 miles? I call that "Morning Cardio"! LOL You're out of your mind. There's no way in hell I would even attempt to train for spot on that team. Good luck and keep us posted bro.

SailinScotty
07-09-11, 10:37 am
200 miles? I call that "Morning Cardio"! LOL You're out of your mind. There's no way in hell I would even attempt to train for spot on that team. Good luck and keep us posted bro.

Luckily they are broken down to three legs going between 3-8miles each. When she told me two ppl had to dropout I felt better. Not a big fan of just going running but she enjoys it and its something we can do together. I'll admit sometimes I ride a bike alongside. Definitely will keep ya posted.

SailinScotty
07-13-11, 5:46 pm
4 rounds w/60 sec rest b/w

15- Seated bench on bowflex (210lbs resistance)
12 bw uneven pullups (one arm on bottom step other arm up on step. Did 6 and then switched arms around for 6 more)
15 seated shoulder press w/25lb db
15 Leg ext on bowflex (210lb resistance)
15 each leg lying leg press doubled the band for more resistance today
15 low row with band
15 pushups
15 Hanging knee raises
20 walking lunges w/25lb db
35 cable crunches on bowflex (210lb resistance)

Took a nitro washed down with 5g creatine mono mixed w/12oz water

SailinScotty
07-14-11, 5:41 pm
We tied up alongside a dock for maintenance and I saw a bunch of tires off in the corner. Though I could use one to do some flipping. Unfortunately they were all stacked on top of each other. Later after the tide had gone out I noticed a good size log. So here it is
http://i759.photobucket.com/albums/xx234/sailinscotty/2011-07-14123233.jpg
Log flip:
4x10
1x22

Supersetted with this other log I found for ohp
http://i759.photobucket.com/albums/xx234/sailinscotty/2011-07-14123421.jpg
4x10
1x20

Stair plyojumps (knee high)
5x15 (5 looking straight, 5 180 facing left, & 5 180 facing right)

Cardio was a run of 3.3 miles in 35mins.

Ed Eliason
07-14-11, 7:27 pm
Nice! Way to use what you got.

SailinScotty
07-15-11, 10:40 am
Nice! Way to use what you got.

Thanks Ed. Was pretty exhausted when I got back.

Phil800101
07-15-11, 3:18 pm
Sweet! Way to improvise bro.

SailinScotty
07-15-11, 5:10 pm
Sweet! Way to improvise bro.

Thanks. Definitely felt a difference doing it on sand and rocks. Also using whatever grip I could.

7/15 Cardio
Ran 5.2 miles in 55 mins. Had a nice hill climb for a little under the first mile. Then found a little trail to run down for probably a 1/2 mile.

Phil800101
07-15-11, 5:11 pm
Nice!

SailinScotty
07-18-11, 5:10 pm
3 rounds w/45 sec rest b/w

15- Seated bench on bowflex (210lbs resistance)
12- WG Lat pull down on bowflex
15 seated shoulder press w/25lb db
15 Leg ext on bowflex (210lb resistance)
15 each leg lying leg press with band doubled up
15 low row with band
15 pushups
20 walking lunges w/25lb db
35 cable crunches on bowflex (210lb resistance)

Took a nitro washed down with 5g creatine mono mixed w/11oz cranberry juice

Head wasn't in it today. Felt like just was there and going through it so called it quits after 3.

Phil800101
07-18-11, 6:23 pm
I hear ya bro, we all have our off days. Still, work is work, and a shitty session is better than none.

SailinScotty
07-21-11, 4:44 pm
I hear ya bro, we all have our off days. Still, work is work, and a shitty session is better than none.

Thanks bro. That is a very true statement.

Bruiser
07-21-11, 4:47 pm
How's it going bro?

SailinScotty
07-21-11, 5:08 pm
All things considered pretty good. Thought I got my workout posted guess not. I'll redo it.

SailinScotty
07-21-11, 5:29 pm
On Monday afternoon I got a call from my mom telling me my grandpa was doing worse. We knew it was coming so it wasn't a big shock. Work got me off late Tuesday and I went and saw him for a couple hours yesterday. He passed away 12 hrs later. He will be missed but is at peace and in a better place. R.I.P. Pop He ran when he was younger so todays workout I dedicated to him. Did a full body as I'll be out till Sunday or Monday then starting back on 5/3/1

Warm-up
Foam rolled
Plyojumps- 70 total

Squats- 135x8,165x6,195x5,225x4,245x2
DL- 135x6,185x5,225x5,250x4,275x1
OHP- 65X10,85X5,105x5,115x4+1 push/press,135x3
DB Flat- 50x10,60x6,70x5,80x5,90x3

Supps:
30 Uni-liver throughout the day
Pak in AM
20 min pre-5g creatine and BCAA
Pre w/u- Rage and Nitro
Post- Nitro
Car ride home- 5g creatine and BCAA

Bruiser
07-21-11, 5:40 pm
Sorry for your loss brother. My thoughts and prayers go out to you and your family.

SailinScotty
07-21-11, 5:46 pm
Sorry for your loss brother. My thoughts and prayers go out to you and your family.

Thank you I truly appreciate it. I was just glad I was able to get to see him one last time. It sounds bad but I had been waiting for a phone call like that for about the past year. He was surrounded by his two daughters and one of his son's when he passed. His other son lives in Germany.

Phil800101
07-21-11, 6:34 pm
Sorry for your loss brother...my thoughts go out to you and your family.

Way to honor him with that workout though!

SailinScotty
07-22-11, 12:49 am
Sorry for your loss brother...my thoughts go out to you and your family.

Way to honor him with that workout though!

Thank you for the kind words. Its greatly appreciated.

Bruiser
07-22-11, 7:31 am
How are you liking the Uni-Liver?

SailinScotty
07-22-11, 12:04 pm
How are you liking the Uni-Liver?

I'm liking them a lot. They've become a staple. Could be placebo but I feel harder and feel fuller.

Bruiser
07-22-11, 12:26 pm
I'm liking them a lot. They've become a staple. Could be placebo but I feel harder and feel fuller.

I love them, but have been out of them for a few weeks now. I really miss them, but I don't miss the excessive gas! LOL

SailinScotty
07-22-11, 12:43 pm
I love them, but have been out of them for a few weeks now. I really miss them, but I don't miss the excessive gas! LOL

I haven't had to experience it. Guess I'm lucky.

Bruiser
07-22-11, 12:45 pm
I haven't had to experience it. Guess I'm lucky.

I was taking 8-10 with each meal. Give that a shot... I dare ya! LOL

SailinScotty
07-22-11, 1:35 pm
I was taking 8-10 with each meal. Give that a shot... I dare ya! LOL

Challenge accepted. The last couple days I've gotten busy and didn't have them so I took 15 before bed.

Bruiser
07-22-11, 1:37 pm
Challenge accepted. The last couple days I've gotten busy and didn't have them so I took 15 before bed.

I hope you live alone... that's all I'm saying...

SailinScotty
07-22-11, 6:08 pm
I hope you live alone... that's all I'm saying...

Nope, got the fiance. Maybe it just comes when I'm sleeping. I've woken up plenty of times with bruises from her punching and elbowing me. She's been woken up numerous times from the stench.

SailinScotty
07-25-11, 4:10 pm
Rumble Rolled for 5 mins.
OHP:
95x5, 105x5, 125x5.5

Done as a circuit- 30-45 sec rest
DB Bench- 30x20, 40x18, 50x15, 60x11, 70x10
Kroc Rows- 55x20, 65x18, 70x15, 75x11, 80x10
Tri. Pushdown- 40x20, 50x18, 60x 15, 70x13, 80x 10

Did 12 min of HIIT- 1 min walk at 3.0 1 min sprint at 9.0 w/3.0 incline

Todays Supps:
Pak w/breakfast
10 Uni-liver w/each meal 60 total (Thats for you Brusier)
20 min pre-BCAA with 5g Creatine Mono
Pre-w/u- Rage
Pre- w/o-Nitro
Post w/o- BCAA with 5g Creatine Mono and Nitro
Digestive Enzyme with every meal

Bruiser
07-25-11, 4:28 pm
10 Uni-liver w/each meal 60 total (Thats for you Brusier)

I'll take the credit but I don't accept blame! LOL Hadn't heard from you in a few days, I figured your fiance killed you because of the night farts....

Phil800101
07-25-11, 5:26 pm
Solid work!

SailinScotty
07-25-11, 7:37 pm
I'll take the credit but I don't accept blame! LOL Hadn't heard from you in a few days, I figured your fiance killed you because of the night farts....

Lol. No was just beat tired from driving. Got up at 5am Friday and didn't get any real sleep til Saturday night.

SailinScotty
07-25-11, 7:38 pm
Solid work!

Thanks bro. Felt good to move some weight again. Looking forward to deadlifting tomorrow.

Cascade
07-25-11, 7:43 pm
I'll take the credit but I don't accept blame! LOL Hadn't heard from you in a few days, I figured your fiance killed you because of the night farts....

God 10 with each? Only doing four per. Trying to acclimate nice and slow.

Bruiser
07-25-11, 7:53 pm
God 10 with each? Only doing four per. Trying to acclimate nice and slow.

Yeah I try to run that during my bulk, but during my cut I stop Uni-Liver and give family a break. LOL

SailinScotty
07-25-11, 8:15 pm
Brusier, do recommend taking digestive enzymes with shakes as well. Just started them today and took one with my post shake.

SailinScotty
07-25-11, 8:17 pm
God 10 with each? Only doing four per. Trying to acclimate nice and slow.

Just started doing 10. Was doing 5. Give it some time and see if I notice a difference. Was doing 30 a day for month.

SailinScotty
07-26-11, 11:53 pm
Today was my Grampas funeral. It was cool at the burial cause he got a 21 gun salute. With having the funeral today I worked out later then usual and remembered why I like going between 9-12. Got there around 630 and it was jam packed. Oh well just couldn't superset and had to wait only once for the leg press.

Warmed up with Rumble Roller
DL-
160x5
185x5
210x14 (Wanted 15 but my grip was going and form)

Leg Curl-
180x10
160x11
140x12
120x14
100x20

Back Ext while waiting for leg press-
BWx10x2

Leg Press-
450x10
360x12
270x15
180x17
90x25

Supps-
Pak
60 Uni-Livers throught the day
6 Digestive Enzymes
20 min pre- 5g Creatine
Pre w/u- Rage
Pre w/o- Nitro
Post w/o- Nitro, 5g Glutamine and 5g Creatine
With two shakes earlier did 5g glutamine with each

Phil800101
07-27-11, 12:46 am
Killer!

Yeah, military honors are always a nice touch.

Bruiser
07-27-11, 7:26 am
Nice session man. At least there were people actually training legs, that's unusual to see in a lot of gyms!! LOL It's nice to see that your grandpa got a proper tribute. I remember the pride I felt at my grandpa's funeral (years ago) when they did the 21 gun salute as well. Once again, sorry for your loss bro.

SailinScotty
07-27-11, 6:50 pm
Nice session man. At least there were people actually training legs, that's unusual to see in a lot of gyms!! LOL It's nice to see that your grandpa got a proper tribute. I remember the pride I felt at my grandpa's funeral (years ago) when they did the 21 gun salute as well. Once again, sorry for your loss bro.

Yes it is. I hope you are sitting down for this one, a guy was actually squatting in the squat rack. He had 405 on it and good depth. Then put at least 900 on the leg press. Also a trainer was having a girl DL. Then some db ruined it by curling in the power rack. Saw another guy actually squatting today in the squat rack with 315 going deep.

SailinScotty
07-27-11, 6:56 pm
I usually take Wednesday off but am leaving early Friday morning for my bachelor party at a cabin.

Warm-up with Rumble Roller

Bench-
140x5
160x5
185x8

Seated DB Press-
60x7
50x10
40x10
30x13
27.5x16

Circuit for 5 rounds-
Chins* (BW for all)- 5+5, 6+4.5, 5+5, 2+7, 5+5
Rope Pushdowns- 100x10, 90x13, 80x14, 70x16, 60x20
Hanging knee raises- 5 sets of 15

*Second number is using a band for assistance.

Usuall supps

Cardio a couple hours later-
3.2 miles in 30mins with an avg. speed of 6.3

SailinScotty
07-28-11, 4:22 pm
Squats-
185x5
215x5
240x4

Superset-
Hypers-
BWx20
10lbx13, 12, 13, 13
Walking lunges-
60x20

Superset-
Box jumps*- 5x15
Swiss ball crunches- BWx20, 10x20, 17.5x20x3

*On the Box jumps I did three diff. heights in a row for one rep till I went through 5 time for a total of 15

Phil800101
07-30-11, 4:58 am
Good shit my man! Nice work. Enjoy your bachelor party!

SailinScotty
08-01-11, 5:59 pm
Good shit my man! Nice work. Enjoy your bachelor party!

Thanks bro. We had a blast this past weekend. Stayed at my aunts cabin down in Mt. St. Helens national park area.

__________________________________________________ ___________________________________________

8/1/11
OHP-
100x3
115x3
130x4

Circuit-
DB Flat- 70x10, 65x12, 60x13, 55x14, 50x19
Kroc Rows- 70x10, 65x12, 60x13, 55x14, 50x20
Tri. Pushdowns- 80x10, 70x10, 60x10, 50x12, 40x20

Cardio-
Stopped by the soccer field on my way home to do some cardio.
20-50 yd sprints followed by 50yd walk

Phil800101
08-02-11, 2:45 am
Solid!

Bruiser
08-02-11, 5:54 am
These sessions are looking good here man. So what have you found to be the pros and cons of this training system?

SailinScotty
08-02-11, 11:16 am
Solid!

Thanks brother.


These sessions are looking good here man. So what have you found to be the pros and cons of this training system?

Thanks B. Well the obvious pros are my strength is going up. Also just getting in and out of the gym quick is a pro in my mind. I also like that it is simple and just comes down to percentages.

Some cons when I did the first month a lost a little size following a different template. Also not targeting every bodypart is different. Kinda of like it though but if going for strictly size it is a con.

SailinScotty
08-02-11, 3:54 pm
DL-
170x3
195x3
220x7

Leg Curl-
180x10x2
150x15x2
110x20

Leg Press-
360x10
450x10x2
270x18x20

Swiss Ball crunches-
35lbx20x5

Supersetted Leg Press and Crunches

Going to go back and do some cardio tonight

Phil800101
08-03-11, 4:42 pm
Nice work!

SailinScotty
08-05-11, 4:21 pm
Nice work!

Thank you.

__________________________________________________ ______________________________________________

8/4 Chest-
150x3
170x3
195x5

DB Military-
50x10x2
45x12x2
35x15 10-15sec rest 5 more

Kroc Row-
65x20
75x15
85x12
95x10
105x8+2 cheated

Tri Pushdown-
60x14
40x16
30x15
30x17
30x20 took a 10-15sec break somewhere in there

DB Military, Kroc's and Tri were all done as a circuit.

SailinScotty
08-05-11, 4:26 pm
Yesterday I took my 5yr old nephew and 3yr old niece to this place called Sky High Sports. It is all trampolines. They even go up the wall to jump off of, have a foam pit to go into, and a court for dodgeball. Place is pretty cool and I recommened it. They have some around the country also. I somehow managed to tweak my knee but still went ahead and tried to do legs today. Got through most of my squats with a little discomfort until my last set. Might try and finish legs tomorrow depending on how my knee feels.

Squat-
200x3
225x3
255x1 Went to try for two and said fuck that.

Circuit with no rest 5 times
Rev. hyper-10lbx20x3, 10lbx13+7@bw, 10lbx12+8@bw
Side bends-35lbx20,45x20x4

Bruiser
08-06-11, 7:33 am
How's the knee feeling today?

SailinScotty
08-06-11, 3:41 pm
How's the knee feeling today?

It felt better when I got up so I went ahead and did some leg press and box jumps. Then did kickbox cardio with the fiance and then it started to hurt.

Leg Press-
90x10
180x10
270x10
360x10
450x10
540x8
630x5
720x2+1 assisted

Box Jumps-
5 med box 5 tall box
5 looking left then looking right on medium then tall for 20 total. On one jump didn't quite make it and almost castrated myself
Went med then tall for 10 total

45min kickbox cardio

SailinScotty
08-06-11, 5:35 pm
Forgot to add my seated calf raises.
125x15x2
160x15x2

Bruiser
08-06-11, 9:31 pm
Nice leg day bro.

Phil800101
08-07-11, 2:52 am
Looking good my man!

That place sounds awesome.

SailinScotty
08-08-11, 5:05 pm
Looking good my man!

That place sounds awesome.

It was a cool place for sure.

__________________________________________________ ________________________________________________

8/7
Sunday went for a 3.72 mile walk. The first 1.5 miles was a steady incline and kept getting steeper.

8/8 Mon.
OHP-
105x5
125x3
135x8 (Rep PR)

Circuit on the next three with 30-60sec rest between sets
DB flat bench-50x20, 75x10, 50x17, 75x7, 50x13 quick rest 7 more
Kroc Row- 75x20, 100x10, 75x18, 100x8, 75x20
Rope pulldown- 30x20, 60x10, 30x20, 50x10, 30x20

Cardio-
2.96 miles in 30 mins

Phil800101
08-09-11, 1:59 am
Solid, congrats on the PR!

Bruiser
08-09-11, 6:16 am
Nice PR on the OHP my man. Are you doing those with free weights or on a machine?

SailinScotty
08-09-11, 11:29 am
Solid, congrats on the PR!

Thanks you.


Nice PR on the OHP my man. Are you doing those with free weights or on a machine?

Free weights.

SailinScotty
08-09-11, 4:15 pm
DL-
185x5
210x3
230x12 (Rep PR) Beat last waves rep total by one and added 5lbs. Very happy with this.

Leg curl-
160x10
100x20
160x9.5
100x20
150x10

Leg Press-
360x10
450x10
630x6
720x5 stripped the weight down 270x20

Hanging leg raises-
BWx15x5

Helping my folks get some stuff ready for their move later and depending on how I feel after I might try to go for a run or a bike ride.

Was getting low on supps and decided since my next month home will be hectic I am going to let all my supps run out. I will continue taking Pak and using a protein powder at work but that is it. November 9th will be the new target date of starting some supps and looking to add some good strength and hopefully some size. I will do my best next month home though to stay on 5/3/1. Just might have to modify my days a little.

Phil800101
08-09-11, 5:50 pm
Nice work my man, congrats on the PR! Sounds like a plan.

SailinScotty
08-09-11, 7:24 pm
Nice work my man, congrats on the PR! Sounds like a plan.

Thanks brother. At first I was a little upset cause for some reason I thought I got 225 for 15 last wave but when I looked backed I was pretty stoked. Glad I'm keeping a written journal.

SailinScotty
08-10-11, 4:53 pm
Today is my rest day. Decided since it is nice out and it has been awhile to go for a bike ride. Ended up doing 22.2 miles in 1 hr 45 min.

Phil800101
08-10-11, 9:22 pm
You call that rest? Lol, good stuff.

Ed Eliason
08-10-11, 9:27 pm
Today is my rest day. Decided since it is nice out and it has been awhile to go for a bike ride. Ended up doing 22.2 miles in 1 hr 45 min.

This really puts my 20 minutes on the bike in my living room in perspective.

SailinScotty
08-10-11, 10:09 pm
You call that rest? Lol, good stuff.

It was a rest from the gym.


This really puts my 20 minutes on the bike in my living room in perspective.

It is all about getting it done one way or another.

SailinScotty
08-12-11, 2:18 am
Today was chest. Meet up with some friend but they were doing backs and bi's. Going to try and meet up with them next week though before heading back to work. Helped them on there last set of dropset curls.

Flat bench-
160x5
180x3
205x5+1 assisted.

DB Seated Military supersetted with Kroc Rows
DB Seated Military- 35x20, 40x13x2, 50x13, 30x20
Krocs- 85x20, 90x13x2, 115x7, 70x20

Rope Pushdowns-
30x20, 40x20, 50x15, 60x15, 70x15

Abs-
Laying Knee raises with 10lb ball between knees x15
Situp tossing 10lb ball to partner x15
Plank on swiss ball 1min

30 min cardio on elliptical level 8. Kept the hr around 120-125

Bruiser
08-12-11, 6:02 am
Today was chest. Meet up with some friend but they were doing backs and bi's. Going to try and meet up with them next week though before heading back to work. Helped them on there last set of dropset curls.

Flat bench-
160x5
180x3
205x5+1 assisted.

DB Seated Military supersetted with Kroc Rows
DB Seated Military- 35x20, 40x13x2, 50x13, 30x20
Krocs- 85x20, 90x13x2, 115x7, 70x20

Rope Pushdowns-
30x20, 40x20, 50x15, 60x15, 70x15

Abs-
Laying Knee raises with 10lb ball between knees x15
Situp tossing 10lb ball to partner x15
Plank on swiss ball 1min

30 min cardio on elliptical level 8. Kept the hr around 120-125

Hell of a day man. Howa re you like the supersets on the large muscle groups?

SailinScotty
08-12-11, 11:14 am
Hell of a day man. Howa re you like the supersets on the large muscle groups?

I'm definitely digging them. It almost like doing cardio sometimes.

Phil800101
08-12-11, 12:44 pm
Killer!

SailinScotty
08-12-11, 3:00 pm
Got my new Rage shirt on Wednesday. Wore it for legs today. Here is a pic of me taking my Rage on my way to the gym.
http://i759.photobucket.com/albums/xx234/sailinscotty/2011-08-12085553.jpg

Squat-
215x5
240x3
270x3

Circuit done 5 times with 30-60 sec rest in b/w
Rev. Hyper- 10lbx20x5
Leg Press- 360x20x5
Decline Sit-ups- BWx20x5

Box jumps- Its around 3ft or so
5 sets of 5

No cardio today but I do have dance lessons tonight.
5 sets of 5

Bruiser
08-12-11, 4:54 pm
Good leg day man. That's the best way to take Rage, Powder Shot!! By the way... I'm gonna hunt you down and steal that shirt!! LOL

SailinScotty
08-12-11, 5:48 pm
Good leg day man. That's the best way to take Rage, Powder Shot!! By the way... I'm gonna hunt you down and steal that shirt!! LOL

Thanks. Remind to not let you find out where I live and not wear it around you. I tried the Rage with water and like it powder shot better. Should've seen the look on my friends faces last night when I did it. I ordered them a shot but they passed.

SailinScotty
08-13-11, 1:05 pm
Been awhile since I've done arms directly but here it goes.

Arms-
Superset
Tri pushdown- 60x20, 80X15, Dropset 80x8, 50x8, 30x8
BB curl- 40x20, 60x15, Dropset 80x8, 40x8, 30x8

Superset
CGBP- 95X15, 115X8, D/S 145X8, 95X8, Bar slow negative 8times
Preacher- 30x15, 40x15, D/S 60x15, 50x12, 40x12, 30x12, 20x12, 10x12 just the machine 11lb resistance for slow neg 12x

Super set with no rest
Dips- Bw for 10,5,5
Hammer curl- 27.5x10,5,5

45 min kickboxing cardio

Phil800101
08-13-11, 4:57 pm
Sick sessions my man!

Bruiser
08-13-11, 9:30 pm
Nice supersets man

SailinScotty
08-13-11, 11:37 pm
Sick sessions my man!


Nice supersets man

Thanks brahs.

SailinScotty
08-16-11, 2:24 am
Drove down to meet my friends today for a workout. Haven't done anything like this in awhile felt good to get a change.

Chest/Tris/Abs
Flat Bench (HRT Style)-185x8+4, 205x8+4 Got some assistance on the last two of 8
Rope Pushdown- 70x14, 80x12, 90x10, 100x8, 110x6
Hammer Strength Incline (Weight listed is per side)- 45x20, 60x16, 75x12, 90x8
Dips- BWx10, 5lbx5 then bwx5, 5lbx5+5 assisted
Machine Fly- 120x12, 140x10, Triple D/S 160x8, 100x8, 80x23+2 assisted
Skulls- Burn-out 65,55,45,35,25,15 all done for 8. As soon as I hit 8 they removed a 5 from each side

Abs-
Leg raise- BWx10
Knee raise- BWx10
Crunch with medicine ball reach- 10lbx15
Side bend leg lift- BWx10x3 sets no rest just roll over and hit it
Crunches-45x12, 55x12, 70x12

Cardio-
30 min. elliptical kept HR between 120-125

We went and grabbed sushi afterwards. It was ok but after we went to pay we found out everything is only a $1 until September first. So can't really complain that it is not very good.

Bruiser
08-16-11, 5:57 am
Looks like you had a good time and great workout man. Dude, you're braver than me. $1 sushi = September's Salmonella Special! LOL

Phil800101
08-16-11, 12:20 pm
Killer! I like that dropset on the skulls.

I haven't had sushi in a few months now...I feel like I'm due, lol.

SailinScotty
08-16-11, 2:20 pm
Looks like you had a good time and great workout man. Dude, you're braver than me. $1 sushi = September's Salmonella Special! LOL

It was one of those places that does the conveyour belt and each plate is a certain price. But after this mornings mud butt sessions I see why it is only a $1 and it should never be more.


Killer! I like that dropset on the skulls.

I haven't had sushi in a few months now...I feel like I'm due, lol.

I love me some good sushi. I also feel like you are due for some.

SailinScotty
08-17-11, 2:48 am
Went down south again today to work out with my friends. Wish it was closer though cause after we eat and get back to my car I dont get home till 11-1130 at night.

Back/Bi/Abs-
DL-
155x15
185x14
205x12
235x8 (Rep PR) after feeling good about this I decided I wanted to try my one rep max
300x1 PR Didn't go up easy but I got it up none the less

21's-
50,60,70

Kroc Rows-
70x12
90x12
110x10

DB Incline Curl-
20x16
25x14
30x12

Bent over lat raise-
25x12
35x10
45x8

DB Curl with no rest-
30x4
25x6
20x8
15x10
12x12

Shurgs- No rest
95x20
145x15
195x10
145x15
95x20 After last rep held at the top as long as I could

Abs-
15 Swiss ball crunches
15 feet on Swiss ball and pull into chest
3 sets of 10 with no rest of lying side crunches each side
10 to the left, 10 to the middle, 10 to the right holding friends ankles and they throw your feet

Cardio
30 mins on the elliptical keeping HR between 120-125

Phil800101
08-17-11, 2:50 am
It was one of those places that does the conveyour belt and each plate is a certain price. But after this mornings mud butt sessions I see why it is only a $1 and it should never be more.



I love me some good sushi. I also feel like you are due for some.

Had all-you-can-eat tonight...still in a sushi coma, lol.

Phil800101
08-17-11, 3:05 am
Strong, congrats on the PR!

Bruiser
08-17-11, 5:55 am
Congrats on the PR. The back and bi work is looking strong.

SailinScotty
08-18-11, 6:05 pm
Got the call this moring and have to put on my big boy pants tomorrow and go get on the boat.

Legs/Shoulders
OHP w/ Shrug holding bar above head (same reps for both)-
95x10
115x8
135x5 D/S 95x10

Squat-
135x10
185x10
225x8 D/S 135x8

Super Set Side Raises with Upright rows-
Side Raises- 12.5x12, 15x10, 20x8, 30x6
Upright Rows- 50x12, 60x10, 70x8, 80x6

Single Leg Press-
135x10x2 sets
Tripe D/S 135x10, 90x 10, 45x10

GHR- First time for these and used the lat pull down for a makeshift version
BWx5
BWx3 My calves kept cramping

Calf Press- Did as many as I could then rest 15 sec till I hit 100
270x 25,20,15,17,13,10

Super Set box jumps with swiss ball crunches did 5 or 6 sets
Box Jumps x10
Swiss ball crunches x25

Phil800101
08-19-11, 1:48 am
Nice work!

Bruiser
08-19-11, 5:14 am
Hell of a delt/leg day. For that superset you did, try alternating a side raise with a front raise and count that as 1 rep. That;s how I'll do my burnout sets on delt day a lot of times.

Funky
08-19-11, 7:50 am
Laying it down scotty!

Keep up the work!

SailinScotty
08-19-11, 4:37 pm
Nice work!

Thanks brother.

Hell of a delt/leg day. For that superset you did, try alternating a side raise with a front raise and count that as 1 rep. That;s how I'll do my burnout sets on delt day a lot of times.

I'll give that a try next time.


Laying it down scotty!

Keep up the work!

Appreciate it.

SailinScotty
08-19-11, 4:46 pm
Wasn't planning on training today until I was woke up at 6 and told we are going to the gym. Didn't have a game plan so just did a few things.

Superset-Straight arm pulldowns, Tri. Pushdown, Rev. Bi curl
40x15, 60x12, 80x10, 100x8

Superset-
H/s incline-1ppsx12, 1pps+25x8+6
Chest supported row- 45x12, 70x8+6, 80x8+6

Superset-
CGBP- 45X12X3
Hammer curl across chest- 25x12x3

Superset-
Leg raise- 15x10x3
Side bends- 45x15x3

Superset-
Ball Slams- 10x15x3
Mtn Climbers- 3 sets of 40

Hanging knee raise- left, center, and right all for 10

Bruiser
08-19-11, 6:15 pm
Looks like you pretty much got a full body workout in man. Not bad for not knowing you were gonna hit the gym. Solid fucking work bro.

SailinScotty
08-19-11, 6:21 pm
Looks like you pretty much got a full body workout in man. Not bad for not knowing you were gonna hit the gym. Solid fucking work bro.

Thanks. Just took some Rage and ate a protein bar on the way.

SailinScotty
08-22-11, 9:22 am
Nothing exciting in here. Did 30 mins of cardio yesterday on the elliptical.

Funky
08-22-11, 9:30 am
Nothing exciting in here. Did 30 mins of cardio yesterday on the elliptical.

Not exciting but necessary! Good job putting it in!

Bruiser
08-22-11, 11:30 am
Not exciting but necessary! Good job putting it in!

x2

Phil800101
08-22-11, 1:32 pm
Solid!

SailinScotty
08-23-11, 7:55 pm
Not exciting but necessary! Good job putting it in!


x2


Solid!

Thanks guys I appreciate it.

So on Sunday I managed to smash my hand into a steel pole trying to open an overly tight valve. It was still swollen pretty good yesterday so I went in and got X-rays. They came back negative and the doc said I probably just knocked some cartilage loose and its a contusion. Was given 3-4 days light duty. So no weights for me for a few days. Did get some cardio in today they.

Cardio- 30 min HIIT on elliptical 1 Min @ Lv. 15, 1 min @ Lv. 4

Funky
08-23-11, 7:57 pm
Thanks guys I appreciate it.

So on Sunday I managed to smash my hand into a steel pole trying to open an overly tight valve. It was still swollen pretty good yesterday so I went in and got X-rays. They came back negative and the doc said I probably just knocked some cartilage loose and its a contusion. Was given 3-4 days light duty. So no weights for me for a few days. Did get some cardio in today they.

Cardio- 30 min HIIT on elliptical 1 Min @ Lv. 15, 1 min @ Lv. 4

Hope you heal fast brother! Keep on the cardio it will keep your min right!

Phil800101
08-24-11, 1:17 am
Hope you heal fast brother! Keep on the cardio it will keep your mind right!

x2!

Bruiser
08-24-11, 6:59 am
I'm glad that your hand isn't something more serious. Take this time to rest up and recover. Most importanly, remember that is could've been so much worse. You could have broke it tying to open an overly-tight jar of pickles and then you would get berated into hiding! LOL Feel better bro.

SailinScotty
08-24-11, 6:37 pm
I'm glad that your hand isn't something more serious. Take this time to rest up and recover. Most importanly, remember that is could've been so much worse. You could have broke it tying to open an overly-tight jar of pickles and then you would get berated into hiding! LOL Feel better bro.


x2!


Hope you heal fast brother! Keep on the cardio it will keep your min right!

Thanks for the support brothers.

We are in port so went for a run in our rare northwest sunshine. Ran 8.7 miles in 1:38. I'd say I ran 80-90% of it.

SailinScotty
08-27-11, 4:33 pm
Ran 4 miles in 39 minutes. Hand is feeling better so hopefully either tomorrow or Monday I'll hit up the boxflex. Also on a plus I saw a gym by the refinery we load at. Its 2 miles away so I could easily ride one of our cruisers there. They have a 10 visit pass that never expires and it looked like a solid gym. I'm going to go and check it out next week.

Ed Eliason
08-27-11, 4:50 pm
Ran 4 miles in 39 minutes. Hand is feeling better so hopefully either tomorrow or Monday I'll hit up the boxflex. Also on a plus I saw a gym by the refinery we load at. Its 2 miles away so I could easily ride one of our cruisers there. They have a 10 visit pass that never expires and it looked like a solid gym. I'm going to go and check it out next week.

That's awesome! I hope the gym works out.

Bruiser
08-27-11, 6:49 pm
Ran 4 miles in 39 minutes. Hand is feeling better so hopefully either tomorrow or Monday I'll hit up the boxflex. Also on a plus I saw a gym by the refinery we load at. Its 2 miles away so I could easily ride one of our cruisers there. They have a 10 visit pass that never expires and it looked like a solid gym. I'm going to go and check it out next week.

Sounds cool man. Good luck and I hope the gym is lifter friendly.

SailinScotty
08-27-11, 10:51 pm
That's awesome! I hope the gym works out.
So do I. The bowflex just doesn't cut it.


Sounds cool man. Good luck and I hope the gym is lifter friendly.

From the website it sounds like it is. Has bumper plates and a few cages. I'm hoping to at least go once a week realistically with our schedule but hoping for 2-3.

Bruiser
08-28-11, 7:16 am
So do I. The bowflex just doesn't cut it.



From the website it sounds like it is. Has bumper plates and a few cages. I'm hoping to at least go once a week realistically with our schedule but hoping for 2-3.

Be proud of yourself that you're using the Bowflex. One of the biggest excuses I hear is "I can't workout because I can't afford/don't live near a gym". Bullshit. You do what you need to in order to grow. From December 2010 to April 2011 all I had was a set of 20 lb DBs and some resistence bands. I still trained 4-5 times a week. That's how I built a strong base until we moved and I had room to put a bench in. I think it's awesome that you're using the Bowflex bro!

SailinScotty
08-28-11, 9:08 am
Be proud of yourself that you're using the Bowflex. One of the biggest excuses I hear is "I can't workout because I can't afford/don't live near a gym". Bullshit. You do what you need to in order to grow. From December 2010 to April 2011 all I had was a set of 20 lb DBs and some resistence bands. I still trained 4-5 times a week. That's how I built a strong base until we moved and I had room to put a bench in. I think it's awesome that you're using the Bowflex bro!

Oh I am. I've always said it is better then nothing. I make do with what I got. I through in some bw exercises and we have a 25lb dumbbell as well.

SailinScotty
08-31-11, 4:33 pm
Yesterday 8/30 went for a 7mile run.

Today 8/31 Finally did some weights after 9 days off. Hand felt good except on the DB tri. ext so I only got two sets in. Here is the days session.

Circuit done 3 times with 30 sec rest between. All on bowflex with 210lb resistance except DB work which is 25lb
Bench x 12
Pulldown x 12
Weighted crunch x 20
Single leg ext. X 15 (only 105 resistance)
Seated DB press x 12
O.H. tri. ext. x 12 (skipped on third set)
Hammer curl across chest x 12
Feet elevated plank x 60secs

On all exercises down on the bowflex I held the squeeze for 1-2sec.

Post w/o- Smoked albacore tuna sandwich on wheat bread with tomato and avocado.

Bruiser
08-31-11, 5:40 pm
Nice full body workout man. Your PWO meal sounds yummy. I'll still take mine first though! LOL

SailinScotty
08-31-11, 9:50 pm
Nice full body workout man. Your PWO meal sounds yummy. I'll still take mine first though! LOL

As my choices are limited its ok. But I raise you me breakfast of 5 egg omelet, with bison, spinach, and onions. Side of wheat toast. Yesterday was the same but with steak and jalapeno.

SailinScotty
09-02-11, 6:07 pm
8/1 Did 45 mins on the elliptical

8/2 Ran 4.5 miles
Also went and checked out the gym nearby the refinery. It seemed decent and had everything you'd need. Going to think about it and wait till my next.month on the boat. Its $70 for 10 visits or she'd let me pay $36 for the month I'm at work which is cool cause I'm paying for my other gym regardless if I'm home or not.

Phil800101
09-04-11, 2:06 pm
Looking good there bro! Keep up the great work.

SailinScotty
09-05-11, 9:31 am
Circuit done 3 times with 30 sec rest between. All on bowflex with 210lb resistance except DB work which is 25lb
Bench x 15
Pulldown x 15
Weighted crunch x 20
Leg ext. X 15
Seated DB press x 15
Hammer curl x 15
Feet elevated plank x 60secs

On all exercises done on the bowflex I held the squeeze for 1-2secs

Funky
09-05-11, 10:10 am
Circuit done 3 times with 30 sec rest between. All on bowflex with 210lb resistance except DB work which is 25lb
Bench x 15
Pulldown x 15
Weighted crunch x 20
Leg ext. X 15
Seated DB press x 15
Hammer curl x 15
Feet elevated plank x 60secs

On all exercises done on the bowflex I held the squeeze for 1-2secs

Good work Scotty! What bowflex you have?

SailinScotty
09-05-11, 11:43 am
Looking good there bro! Keep up the great work.

Thanks Phil. Just trying to get by.


Good work Scotty! What bowflex you have?

Not sure what model. It was bought by one the other crew members about 2-3yrs ago. It has the rods for weight. I'll try to remember and look later when I workout.

Funky
09-05-11, 2:17 pm
Thanks Phil. Just trying to get by.



Not sure what model. It was bought by one the other crew members about 2-3yrs ago. It has the rods for weight. I'll try to remember and look later when I workout.

Cool I have the bowflex revolution, they are great for toning and losing weight!

Bruiser
09-06-11, 6:50 am
How was the holiday weekend man?

SailinScotty
09-06-11, 11:01 am
How was the holiday weekend man?

Just another day here at work. We were up in Canada discharging some Canadian gas. Got back early yesterday morning. Only a week to go until I'm home and two weeks until Maui to get married. How about yourself?

SailinScotty
09-08-11, 4:50 pm
Circuit done 3 times with 30 sec rest between. All on bowflex with 210lb resistance except DB work which is 25lb
Bench x 15
Pulldown x 15
Weighted crunch x 20
Leg ext. X 15
Seated DB log press x 15
DB Hammer curl x 15
Feet elevated plank x 60secs

On all exercises done on the bowflex I held the squeeze for 1-2sec

Funky
09-08-11, 4:56 pm
Circuit done 3 times with 30 sec rest between. All on bowflex with 210lb resistance except DB work which is 25lb
Bench x 15
Pulldown x 15
Weighted crunch x 20
Leg ext. X 15
Seated DB log press x 15
DB Hammer curl x 15
Feet elevated plank x 60secs

On all exercises done on the bowflex I held the squeeze for 1-2sec

Good work man!

Phil800101
09-10-11, 3:44 am
Solid!

Bruiser
09-10-11, 6:33 am
Circuit done 3 times with 30 sec rest between. All on bowflex with 210lb resistance except DB work which is 25lb
Bench x 15
Pulldown x 15
Weighted crunch x 20
Leg ext. X 15
Seated DB log press x 15
DB Hammer curl x 15
Feet elevated plank x 60secs

On all exercises done on the bowflex I held the squeeze for 1-2sec

Looking good man. How's your recovery doing since you're doing mostly full body workout?

SailinScotty
09-10-11, 11:02 am
Good work man!

Thanks Funky. Only a few more days till I'm home and back at a gym.


Solid!

Appreciate Phil. Just trying to catch up to you.


Looking good man. How's your recovery doing since you're doing mostly full body workout?

Recovery is good. I feel like I could go again the next day.

SailinScotty
09-15-11, 12:33 pm
8/14 Got home last night. Went to the gym downstairs and did 15 min of H.I.I.T. 1 min @ 3.0 and 1 min @ 10. Then walked for another 15 min at 3.3 with and incline between 2.0 and 3.0

8/15- Pebbles
Hang clean and press- 45x5, 65x5, 85x10, 115x5, 135x4, 65x10
Superset Side Raises and Front Raise- (Did side then front for 1 rep)- 15x10x2, 17.5x10x2
Superset Side raises on smith machine and Shrugs-
Side raises- bar x10, bar+20x10, bar+30x10, bar+40x10
Shrugs- 180x10, 180x12x3
WG Upright rows drop-set (all done for 8 reps) 65,55,45,35,25,15
Close grip upright rows drop-set (all for 8 reps) 65,55,45,35,25,15

Phil800101
09-15-11, 12:40 pm
Nice work!

Funky
09-15-11, 12:49 pm
8/14 Got home last night. Went to the gym downstairs and did 15 min of H.I.I.T. 1 min @ 3.0 and 1 min @ 10. Then walked for another 15 min at 3.3 with and incline between 2.0 and 3.0

8/15- Pebbles
Hang clean and press- 45x5, 65x5, 85x10, 115x5, 135x4, 65x10
Superset Side Raises and Front Raise- (Did side then front for 1 rep)- 15x10x2, 17.5x10x2
Superset Side raises on smith machine and Shrugs-
Side raises- bar x10, bar+20x10, bar+30x10, bar+40x10
Shrugs- 180x10, 180x12x3
WG Upright rows drop-set (all done for 8 reps) 65,55,45,35,25,15
Close grip upright rows drop-set (all for 8 reps) 65,55,45,35,25,15

Home is where the weight is!!

SailinScotty
09-15-11, 2:20 pm
Nice work!


Home is where the weight is!!

Thanks guys. It always feels great to be home. The weight always seems heavier the first week, but bounces back. Looking forward to some Sutas after me legs tomorrow.

SailinScotty
09-16-11, 6:07 pm
Leg ext.- 70x20, 90x15, 110x10
Squat- barx5, 135x5, 185x5, 225x5, 225x3
Seated leg curl- 90x20, 110x15, 130x10
Rev. Hyper ext. 15x15x4
Leg press-270x20x2 staggered stance 270x20x2 (switched stance at 10)
Super Set Bulgarian Split Squat and Box Jump
Bulgarian Split Squat- 40x10(each leg)x3
Box jump- 36in or so 3 sets

Funky
09-16-11, 6:42 pm
Leg ext.- 70x20, 90x15, 110x10
Squat- barx5, 135x5, 185x5, 225x5, 225x3
Seated leg curl- 90x20, 110x15, 130x10
Rev. Hyper ext. 15x15x4
Leg press-270x20x2 staggered stance 270x20x2 (switched stance at 10)
Super Set Bulgarian Split Squat and Box Jump
Bulgarian Split Squat- 40x10(each leg)x3
Box jump- 36in or so 3 sets

Hope you were not going to do much walking tomorrow!

Phil800101
09-16-11, 7:50 pm
Sutas!

SailinScotty
09-16-11, 8:34 pm
Hope you were not going to do much walking tomorrow!

No plans to. Just some dance lessons tonight. Although I do get to do some wine tasting for at home wedding reception tomorrow. That always helps with recovery, right?


Sutas!

Bring'em on!

Bruiser
09-17-11, 6:11 am
So how did the Sutas Dance Party go? LOL

SailinScotty
09-17-11, 8:16 pm
So how did the Sutas Dance Party go? LOL

Wasn't to bad. Know today its kicking in a little. I also somehow got tricked into meeting her mom and grandma to go shopping at the mall.


9/17
Chest-
Decline- 135x5, 155x5, 185x5, 205x4 dropped to 115x10
Superset DB 30 degree incline and DB flat- 40x10, 50x10x2
Seated machine fly- 3 sets of 10
Superset Hi cable x-over and low cable x-over- 40x10, 50x10, Dropset 60x10 then 30x15

10 min HITT 1 min on 3mph 1 min on 9mph

Phil800101
09-18-11, 5:01 pm
Killer! I like those supersets.

SailinScotty
09-18-11, 7:06 pm
Killer! I like those supersets.

Thanks bro.


9/18- Back
DL- 135X5, 185x10, 215x5, 245x5, 275x5
Superset Straight arm pulldowns with Pullups
Straight arm- 70x10x2, 60x10, d/s 60x10, 30x10
Pull-up- 4 sets of 5xBW
Superset Reverse grip BB row and Kroc row
Rev. Grip- 135x10x4
Kroc Row- 60x15x4
Seated bent over lat raise- 30x10x2 triple drop set 30x8, 20x8, 10x8

Phil800101
09-19-11, 3:09 am
Nice volume!

Funky
09-19-11, 6:21 am
Wasn't to bad. Know today its kicking in a little. I also somehow got tricked into meeting her mom and grandma to go shopping at the mall.


9/17
Chest-
Decline- 135x5, 155x5, 185x5, 205x4 dropped to 115x10
Superset DB 30 degree incline and DB flat- 40x10, 50x10x2
Seated machine fly- 3 sets of 10
Superset Hi cable x-over and low cable x-over- 40x10, 50x10, Dropset 60x10 then 30x15

10 min HITT 1 min on 3mph 1 min on 9mph

Kill it scotty!! Great job man!

Bruiser
09-19-11, 6:34 am
Thanks bro.


9/18- Back
DL- 135X5, 185x10, 215x5, 245x5, 275x5
Superset Straight arm pulldowns with Pullups
Straight arm- 70x10x2, 60x10, d/s 60x10, 30x10
Pull-up- 4 sets of 5xBW
Superset Reverse grip BB row and Kroc row
Rev. Grip- 135x10x4
Kroc Row- 60x15x4
Seated bent over lat raise- 30x10x2 triple drop set 30x8, 20x8, 10x8

Nice back work man. I like doing supersets and giant sets with back work too. I've found it doesn't aggravate my injury as much as when I do straight sets.

SailinScotty
09-19-11, 10:56 am
Nice volume!

Thanks bro! Felt great afterward.


Kill it scotty!! Great job man!

Trying to keep up with you.


Nice back work man. I like doing supersets and giant sets with back work too. I've found it doesn't aggravate my injury as much as when I do straight sets.

Yeah, I'm digging them right now. Get in, get out with a nice pump and sweating my ass off. Also found out Sunday's are a great time to go. Not to crowded. Took out my frustration with the Hawks on the weights.

SailinScotty
09-20-11, 2:00 am
Arms-
Super set Rope pushdowns and rope curls-40x20, 60x15,80x10, Tripe dropset 110x8, 70x8, 40x8
Superset Machine Dip and Concentration curl-
Dip- 210x10x3 Dropset 210x10, 90x20
Curl- 70x10x2 80x10, Dropset 80x10, 45x 20
Superset CGBP and Hammer Curls
CGBP- 95x15, 145x10 Dropset 195x1, 145x8, 95x8, 45x20
Hammer Curl- 35x15, 45x10, Dropset 50x8, 40x8, 20x20
20 crunches

Total workout took 30mins

Phil800101
09-20-11, 3:34 am
Pumptacular!

Funky
09-20-11, 7:57 am
Arms-
Super set Rope pushdowns and rope curls-40x20, 60x15,80x10, Tripe dropset 110x8, 70x8, 40x8
Superset Machine Dip and Concentration curl-
Dip- 210x10x3 Dropset 210x10, 90x20
Curl- 70x10x2 80x10, Dropset 80x10, 45x 20
Superset CGBP and Hammer Curls
CGBP- 95x15, 145x10 Dropset 195x1, 145x8, 95x8, 45x20
Hammer Curl- 35x15, 45x10, Dropset 50x8, 40x8, 20x20
20 crunches

Total workout took 30mins

Did it sell out or is there more tickets available?

SailinScotty
10-11-11, 6:58 pm
Been a busy past month. Haven't really been able to post. Was in Maui for 10 days and got married. Had 50 people fly in so kept us busy. Only got 2 or 3 workouts in. Back home for two days did the at home reception. Got one workout in. Flew to Cancun to honeymoon for 8 days. Got 3-4 days of workouts in. Now back to work probably Friday. Did get some chest and abs in today.

Chest-
Floorpress- 20,15,15,12
Decline- 15,12,10,20
Flys- 15,15, triple drop set 8,8,8

Ed Eliason
10-11-11, 8:23 pm
Congrats on the marriage.

Bruiser
10-11-11, 8:31 pm
Congrats on the marriage.

X2

Welcome back Scotty

HIGA MONSTER
10-11-11, 9:14 pm
Congrats! Hope to see you soon.

Seattle ABC on Oct 25th and Nov 5th if you are around...check the threads.

Aloha,
HIGA MONSTER

Phil800101
10-13-11, 11:18 am
Congrats!

Funky
10-13-11, 11:21 am
Congrats on the marriage and the location of the marriage I love me some Hawaii!!!!!!

SailinScotty
10-14-11, 6:02 pm
Congrats on the marriage.

Thank you.


X2

Welcome back Scotty

Thanks bro. Take care of yourself and get better.


Congrats! Hope to see you soon.

Seattle ABC on Oct 25th and Nov 5th if you are around...check the threads.

Aloha,
HIGA MONSTER

Man I get home the 9th. Maybe we can meet up for a session though.


Congrats!

Thank you.


Congrats on the marriage and the location of the marriage I love me some Hawaii!!!!!!

Thanks. It was beautiful. On the lawn overlooking the ocean.

SailinScotty
10-14-11, 6:08 pm
Got up early to get one last session before I came to work.

Superset Squats and Front Squat-
Sq- 135x5, 155x5
Fr. Sq- 135x5, 155x5
Machine OHP with side and front raises- 1ppsx12x3 raises 10x12x3
Leg press with calf press- 180x10x2, 270x12 calf press 180x15x2, 270x15
Face pulls with cable shrugs- pulls- 40x10,50x10,60x10 shrugs 195x10x3

Everything just felt heavy and legs were stiff.

Mr. Dead
02-18-12, 10:23 pm
Saw that you were online... Thought I'd check in on ya... Hope all is well...

SailinScotty
04-26-12, 5:37 pm
Things finally are settling down. Going to get back to posting on here again. Going to start back up on 5/3/1 on Monday. When at work going to be doing some solo HRT now. We just got a set of Powerblock 90# DB's, adjustable bench, and dip bar. Went and hit some legs today with a lot of high reps.

Foam roll pre
Squat-135x10, 165x8, 185x8, 225x5
Leg extra. - 50x20, 60x20, 70x15 drop to switching single 40x15 each leg
GHR- 5x5
Leg press with calf press- 90x20, 180x20, 270x20x2
Standing single leg curl- 45x20, 55x20, 65x15, 60x12 drop set 30x12

Supps -
30 min pre - Shock Therapy mixed with BCAA's
Pre & Post - Nitro
Intra- an electrolyte drink mixed with BCAA's
Post - 3 scoops Carbo Plus, 5g creatine, 10g glutamine, and 2 scoops UWP Chocolate

Mr. Dead
04-26-12, 5:38 pm
He's alive...!!! *LOL*

Nice work, there...!!!

SailinScotty
04-26-12, 5:46 pm
He's alive...!!! *LOL*

Nice work, there...!!!

Oh yeah and ready to do work!

SailinScotty
04-28-12, 1:11 pm
Friday- Chest a little back (forget the weight so.just reps)
Flat bench- 10,15, 21's x 2
Declined 3x15
Pec deck- 2x20, 15
Superset - later pulldown and low row- 12,12,10 DS, 10,10
ABS

30 min pre - Shock Therapy mixed with BCAA's
Pre & Post - Nitro
Intra- an electrolyte drink mixed with BCAA's
Post - 3 scoops Carbo Plus, 5g creatine, 10g glutamine, and 2 scoops UWP Chocolate

Saturday - Did some cardio. I'm need to improve this since I'm doing Tough Mudder in September over in.Wisconsin.
5 sets of 10 box jumps
4 sets each arm farmers walk with an 80# KB
10 min treadmill prowler push 30 sec with 30 sec rest
5 rounds warrior ropes 30 sec intervals

SailinScotty
04-30-12, 9:53 pm
Well I ended up taking a little vacation to Jacksonville to visit the parents. Joined my dad at his personal trainer and got my ass whooped. We did circuits for about 45 mins.

Warmed up with two sets walking lunges and 5 sets of suicides at 80%.

Circuit one for six sets- first two.were body weight then added 30# dumbbells
12 squats
12 lunges
8 jumping lunges
8 jump squats
Bridge for a minute

Circuit two six sets- all for six reps
6 db snatch 30lb DB
6 lunges with front raise 25lb DB
6 alt curl with OHP 25lb DB
6 alt DB row 25lb DB
Side plank 60 sec

Ed Eliason
04-30-12, 9:59 pm
It's great to see your back! Nice work!

SailinScotty
05-01-12, 9:28 am
It's great to see your back! Nice work!

Thanks. Been off and away to.long.

SailinScotty
05-03-12, 9:57 am
Went with my dad again to his trainer. Ended up doing all cardio. Warmed up with some dynamic stretching.
Did six sets of suicides with 20-25meters
6 sets high knees for 5-10 yds then sprint 20-30yds
Did the beep test. This is brutal. I made it to level 12.
To save space I included a link if you are wondering what it is.
http://en.m.wikipedia.org/wiki/Multi-stage_fitness_test#section_1

HIGA MONSTER
05-03-12, 9:59 am
Dude! How are you?

SailinScotty
05-03-12, 10:35 am
Dude! How are you?

I'm doing good bro, staying busy. Finally get settled in and getting back on track. I liked your foam roller video. Its amazing the difference it makes. How are things with you? I see you have Washington's Strongest Apple coming up. Should be a blast like always. Hope the weather is awesome like last year.

HIGA MONSTER
05-03-12, 10:47 am
I'm doing good bro, staying busy. Finally get settled in and getting back on track. I liked your foam roller video. Its amazing the difference it makes. How are things with you? I see you have Washington's Strongest Apple coming up. Should be a blast like always. Hope the weather is awesome like last year.
I was going to tell you to come to the Apple, then I saw your in Chi-town now. LOL

SailinScotty
05-03-12, 5:58 pm
I was going to tell you to come to the Apple, then I saw your in Chi-town now. LOL

You never know. If I am around I might swing by.

SailinScotty
05-03-12, 6:04 pm
Did some thinking on my plane ride home today. Wanted to continue on with 5/3/1 but after the couple sessions with my old man and his trainer I am thinking of doing a push/pull routine. Go heavy one day and light with supersets the other day. Once I do Tough Mudder in September I will go back to it. Need to get my cardio up.

Today's workout-
Fat bar DL with Dumbell incline - 8,8,8,8,10,10
Bench/DB Row/ Plank- 8,8,8,10,10 60 sec plank
Pec Dec/Band pull aparts- 4x12
Straight arm pull downs/push ups- 4x12/4x10

Supps-
Pre-w/o- Rage and Shock Therapy with BCAA's and Glutamine(Holy Shit did I have some energy)
Intra- BCAA's and electrolyte drink
Pre and Post- Nitro
Post- 2 Scoops Chocolate UWP, 3 Scoops Carbo Max, Glutamine, and Creatine

SailinScotty
05-04-12, 1:38 pm
Warm up with foam roller and dynamic strecthing

Legs and Shoulder-

Front Squat into OHP- 5,5,5,5,3,3
Machine press/Up right row/Overhead Shrug- 5x8/8/12
Box Squat/Walking lunge on incline and decline-5x5 box squats 3x10 fwd up incline backwards decline 2x10 backwards up incline fwd on decline
Side lifts with seated single arm shrug- 4x10
Calf press- 5x15

realized when I was stretching at the end I didnt hit Quads. Doing those tomorrow now.

Supps-
Supps-
Pre-w/o- Rage and Shock Therapy with BCAA's and Glutamine
Intra- BCAA's and electrolyte drink
Pre and Post- Nitro
Post- 2 Scoops Chocolate UWP, 3 Scoops Carbo Max, Glutamine, and Creatine in 8oz Chocolate Milk .

SailinScotty
05-07-12, 1:49 pm
So I think I got my new plan figured out. Trying a pull/push/legs routine. It'll look like this:
Monday- Heavy Pull
Tuesday- Heavy Push
Wednesday- Heavy Legs
Thursday- Light/Mod Pull
Friday- Light/Mod Push
Saturday- Light/Mod Legs

Todays session:
Rumble rolled
Pull-up and Band pull apart- 5x5 and 10x5
Preacher curl- 85x6x5 sets
BB Row- 115x8, 135x8x5 sets
DL (all 3 reps)- 135,185,185,225,225,255,285,300-Rep PR!
DB Pullover with Back supported Rev. Curl- 55x12, 60x12x4 sets , curl 40x12x5 sets

Supps.-
Pre-w/o- Rage and Shock Therapy with BCAA's
Intra- BCAA's and electrolyte drink
Pre and Post- Nitro
Post- 2 Scoops Chocolate UWP, 3 Scoops Carbo Max, and Creatine in 8oz Chocolate Milk

SailinScotty
05-08-12, 12:49 pm
Went back to the gym last night with the wife and did an hour long spin class and some abs.

Today was Chest/Shoulder/Tris-

W/u- Rumble Rolled
Log press- Asked about the bar and he said it was between 50-60lbs. All done for 3 reps
Bar
+20lbs
+40lbs
+40lbs
+50lbs
+70lbs
+90lbs
+95lbs

Flat Bench- All for 3 reps
Bar
95
115
135
155
185
200
205

CGBP and Front raise- 135x8x4;145x6: Front raise- 30x8x4 sets; 40x6
Rope press down with side raise 8 sets with no rest- rope 35x8x8; side- 15x8x8
Smith machine neck press and flat flys- Neck press 135x10x5; flys- 30x10x5
Dips- BWx5,4,3

Supps.-
Pre-w/o- Shock Therapy with BCAA's
Intra- BCAA's and electrolyte drink
Pre and Post- Nitro
Post- 2 Scoops Chocolate UWP, 3 Scoops Carbo Max, Peanut Butter and Creatine in 8oz Chocolate Milk .

Ed Eliason
05-08-12, 7:23 pm
Solid press session!

SailinScotty
05-08-12, 9:07 pm
Solid press session!

Thanks bro.

SailinScotty
05-09-12, 1:44 pm
Who doesn't love a good leg day!
W/u- Rumble roller and some dynamice stretching

Squat (3 reps for all)-
bar
135
165
185
205
235
255
260

Leg Ext.- 90x8,110x8,130x8,150x8,170x8,190x8
Standing Leg curl- 50x8,60x8,70x8,80x8,90x8,100x8
Leg Press-270x6,360x6,450x6,540x6,630x6,720x6
Calf press- 270x10,360x10,450x10
GHR- BWx5x5sets
36" Box jumps- BWx5, 25# Weight vest x5x3sets, 25# Weight vest x15

Supps-
Supps.-
Pre-w/o- Shock Therapy, Rage, 1 Scoop Carbo Plus with BCAA's (Gonna add the Carbo Plus in and see how I like it.)
Intra- BCAA's and electrolyte drink
Pre and Post- Nitro
Post- 2 Scoops Chocolate UWP, 3 Scoops Carbo Plus, Peanut Butter and Creatine in 8oz Chocolate Milk . .

Mr. Dead
05-09-12, 3:49 pm
Lookin' good... Adjusting to the new surroundings...???

SailinScotty
05-09-12, 4:42 pm
Lookin' good... Adjusting to the new surroundings...???

Thank you sir. Yeah, it's nice not driving every day and still get where I need to. The gym is close which is cool. We actually share a garage with them and in winter it was nice being able to not go out in the freezing cold to get there.

SailinScotty
05-10-12, 1:33 pm
Rack oull with fat bar- 95x10, 135x10x2, 155x10x2
Pull up w/ Rope Curl- Pull-up BWx5x5; Rope curl- 30x10, 35x10x4
Shrug with pull over- Shrug 90x20, 140x20x3; Pull over- 55x10x4
Chest Supported row- 45x12, 70x10x3
Grip machine-45lbs for time, 75x3 sets for time with 15 pulses
Preacher pyryamid drop set - 50,40,30,20,10x10 plus 6 hrt style on the last one. 30 sec rest Then 10,20,30,40,50x6
Farmers walk on ramp (about 25 steps both ways) 90x4 last set did single arm
10 min Treadmill push (Run with machine off)- 30 sec on, 30 sec off

Supps.-
Pre-w/o- Shock Therapy, Rage, 1 Scoop Carbo Plus with BCAA's
Intra- BCAA's and electrolyte drink
Pre and Post- Nitro
Post- 2 Scoops Chocolate UWP, 3 Scoops Carbo Plus, and Creatine in 8oz Chocolate Milk .

SailinScotty
05-11-12, 3:40 pm
Incline- 95x15, 115x12x3
Arnold Press- 20x12x2, 30x10x2
Pushdown- 25x15,35x15x3
Seated OHP- Bar x10, 65x10x4
CGBP (with Swiss bar)- Bar x15, Dropset 145x2,125x3,105x4,85x4,65x7,bar x7
DB Flat- 35x12x3, Dropset all for 8- 45,40,35,30,25
Side Raise- 15x10, 10x10x2

Supps.-
Pre-w/o- Shock Therapy, 1 Scoop Carbo Plus with BCAA's
Intra- BCAA's and electrolyte drink
Pre and Post- Nitro
Post- 2 Scoops Chocolate UWP, 3 Scoops Carbo Plus, Blackberries and Creatine in 8oz Chocolate Milk

SailinScotty
05-13-12, 6:03 pm
Hip press- 90x20x2, 180x15x2
Calf press- 90x10, 90x12, 180x12, 180x15
Box squat- 135x20x2, 165x20x2
GHR - BWx6,6,5,5
Single leg ext.- 30x15, 50x15, 70x12
Sldl (2 sec pause at bottom)- bar x10, 65x10, 85x10

SailinScotty
05-15-12, 9:12 pm
DL -
135x3
155x3
205x3
225x3
245x3
265x3
285x3
300x3 (Was able to get the first two reps dbl overhand. Last week only got one.)

Pull throughs superset with Rope curls-
25x12
30x12
35x12
40x12

Iso machine row-
80x8
90x8
105x10
125x10 drop set 80x10

Face Pull with Pull-up-
30x10
42.5x10
50x10
55x10
60x10
BWx5x5 sets on Pull-up

1 arm seated db shrug-
60x12
65x10
70x9
80x8

Cardio- 41 flights of stairs total
Ran the first ten flights of stairs then walked two flights ran two flights up to floor 38 then walked final three flights

SailinScotty
05-16-12, 3:23 pm
Log Press- Assuming the bar is 50lbs.
50x3
70x3
90x3
100x3
120x3
130x3
140x3
145x3

Flat Bench-
45x3
115x3
135x3
155x3
185x3
195x3
200x3
215x3

Dips-
BWx5x4 sets
Bwx4

Hi-incline Arnold Presses- (one below 90)
20x10
25x10
30x10
35x8
40x8
45x7

Smith Neck Press
70x8
90x6
110x4x2
90x6
70x8

V-Bar Press downs-
30x12
42.5x10
50x8
Triple Drop Set
65/35/20x8

Cardio-
41 flights of stair in 6:30
Ran the first 12 then walked no more then 2 flights and ran at least 2 if not more

SailinScotty
05-17-12, 5:44 pm
Squat-
45x3
85x3
115x3
140x3
170x3
200x3
225x3
270x3

Hip Press/Calf press-
270x10/10
360x9/10
450x8/10

GHR-
BWx6x5 sets

Single Leg Ext.-
70x8
90x8
110x8
Triple Drop Set- 130x6, 65x6, 30x6

Lying leg Curl-
110x8
130x8
150x5 1/2

Hack Squat-
180x6
270x6
360x5
410x5

36" Box Jumps-
20lb vest x5x10 sets

Mr. Dead
05-17-12, 5:46 pm
Work is definitely getting done in here...!!!

SailinScotty
05-17-12, 6:20 pm
Work is definitely getting done in here...!!!

Do what I can.

Mr. Dead
05-17-12, 6:21 pm
Do what I can.
That's all any of us can do...

SailinScotty
05-18-12, 3:10 pm
Pull-up various grips
BWx5x5sets

DB Row-
60x12x2
70x10x2
80x10

Speed Rack Pulls knee height with fat bar-
95x7
135x7
155x7
185x5
Drop set 225x5, 135x5 for 2 sets

Fat Bar Shrug-
135x12x3

One- arm preacher curl-
25x10x2
35x8x2

DB Up Right Row-
30x10x5

Single arm seated DB shrug-
55x12
60x10
70x10
Drop Set 80x8, 40x8

Pull over with inverted row-
55x8
60x8
65x10
BWx8 for inverted row

Hi-Cable curl- no break
42.5x4
35x4
30x4
25x5
20x5
15x12
10x12 and held in flex position

Hammer Strength Preacher- drop set to failure
60,50,40,30,20,10
10,20,30,40,50 only got a half rep on 60

Cardio-
41 flights of stairs in 6:33. A little slower then last time.

Wife is coming home a day early from work so we are going on a date tonight and it's sunny out so I got a little vain on doing bi's. Got one hella of a pump though.

SailinScotty
05-21-12, 12:34 pm
I am heading back to work a day early. Decided to do a full body workout. Was in and out of the weight room in around 50-60 minutes. Went fast and hard. Only rest really was to change wait and write in my book.

Squat-
45x3
115x3
135x3
175x3
205x3
225x3
245x3
265x3

Deadlift-
135x3
155x3
205x3
225x3
245x3
265x3
275x1 tried to get it up and couldn't get it off the floor so dropped the weight
225x5

I figured for safety measures I wouldswitche to Hammer Strength machines

Shoulder Press- (weights are per side)
25x3
35x3
45x3
55x3
65x3
75x3
80x3
100x3

Bench Press- (weights are per side)
45x3
70x3
80x3
90x3
95x3
105x3
115x3
125x3

Taking tomorrow off and then going to do some Solo HRT starting Thursday.

Phil800101
05-21-12, 7:20 pm
Good stuff bro! You in Chicago permanently now?

SailinScotty
05-21-12, 7:46 pm
Good stuff bro! You in Chicago permanently now?

Thanks man. Yeah I am out here now. First month though that I've actually been settled in. Hoping to make it out to an ABC with you guys and/or maybe meet up with some of ya. I saw you guys are doing one on the June 9th but I unfortunatly head back to work tomorrow.

Phil800101
05-21-12, 10:53 pm
Thanks man. Yeah I am out here now. First month though that I've actually been settled in. Hoping to make it out to an ABC with you guys and/or maybe meet up with some of ya. I saw you guys are doing one on the June 9th but I unfortunatly head back to work tomorrow.

Cool. Yeah man, there will be many more.

SailinScotty
05-23-12, 10:15 pm
First day of Solo HRT.

Flat bench DB-
30x8+6
35x8+6x3 sets

Incline DB-
25x8+6
30x8+6

Flys-
25x8+6x2

Seated DB press-
25x8+6
30x8+6

Side raise-
15x8+6x2

Shrugs-
40x8+6
50x8+6

DB upright rows-
30x8+6x2

SailinScotty
05-23-12, 10:48 pm
Also did 14 sprints for 40-50yds. Ran down walked back.

HIGA MONSTER
05-24-12, 11:45 am
Also did 14 sprints for 40-50yds. Ran down walked back.
I wanna puke just reading this.

You go boy...
HIGA MONSTER

SailinScotty
05-24-12, 12:18 pm
I wanna puke just reading this.

You go boy...
HIGA MONSTER

Oh I went. Gotta keep up with your sexyness.

SailinScotty
05-24-12, 10:35 pm
All done with DB's

DL-
40x10
50x10

Bent over lat raise -
20x8+6
25x8+6

DB Row-
40x8+6
50x8+6x2 sets

Pullover -
40x8+6
50x8+6x2 sets

SailinScotty
05-26-12, 8:05 pm
Yesterday on 5/25: Ran about 4miles

Today 5/26: HIIT on treadmill 15 min 45 sec @ 11 45 sec @ 2

SailinScotty
05-29-12, 11:44 pm
DB CGBP-
20x8+6
30x8+6

Overhead Tri. Ext.-
20x8+6x2 sets

Lying DB Ext.-
15x8+6x2 sets

DB Curls-
20x8+6x2 sets

DB Preacher Curl-
20x8+6
20x8+6 slower count

DB Rev.Curl-
15X8+6X2 sets

HIIT Treadmill-
15 min. 45 sec@ 11.0 then 60 sec @ 2.0

SailinScotty
05-31-12, 9:29 pm
All weights listed it total weight.

DB Fr. Sq.-
70x2 x 2 sets
80x2 x 2 sets

DB Leg Ext. -
20x8
25x8 x 2 sets

DB Lunges -
50x10 each leg
60x 10 each leg x 2 sets

40" Box Jumps (guesstimate. It was taller then the box at the gym)
3 sets of 10

Tried doing leg curls with a DB and almost dropped it on my nuts.

Ed Eliason
05-31-12, 11:19 pm
Nice use of dumbbells! HA HA almost cracked your nuts!

SailinScotty
06-01-12, 9:41 am
Nice use of dumbbells! HA HA almost cracked your nuts!

Thanks Ed. Only about two more weeks of DB use. Its been a nice switch up though. I'm glad one of find it funny I almost did a self inflicted nut shot.

SailinScotty
06-01-12, 11:19 pm
DB flat bench-
30 x 8+6
40 x 8+6

DB incline bench -
35 x 8+6
35 x 8+6

Flyes-
20 x 8+6
25 x 8+6

DB military press-
25 x 8+6
30 x 8+6

Side raises -
10 x 8+6
15 x 8+6

Shrugs -
50 x 8+6
50 x 8+6

Cardio-
Treadmill prowler
8 sets for 30 sec. on, 30 off.