scotty2hotty24’s BodyBlog

Start 27/7/09 End 21/09/09

Week 1-2

Squat 75% 5sets 10reps 1minute rest

Bench 75% 5sets 10reps 1minute rest

Deadlift 75% 5sets 10reps 1minute rest

Week 3-4

Squat 85% 4sets 8reps 2minute rest

Bench 85% 4sets 8reps 2minute rest

Deadlift 85% 4sets 8reps 2minute rest

Week 5-6

Squat 90% 3sets 4reps 3minute rest

Bench 90% 3sets 4reps 3minute rest

Deadlift 90% 3sets 4reps 3minute rest

Week 7

Squat 95% 5sets 2reps 4minute rest

Bench 95% 5sets 2reps 4minute rest

Deadlift 95% 5sets 2reps 4minute rest

Perform one-rep max on 8th week

8:00am - Fruit Salad 200g, Phd pharma whey 25g, 2capsules CLA,1 multi-vitamin, Omega 3 (1 capsule)

9:00am- 2 finger kit kat (satisfy cravings :s)

10:00am- biscuit yogurt bar

11:00am- salami stick 25g

12:30pm- tuna 460g, sweetcorn 100g, dressing 45g (low calorie), fruit salad 100g

3:30pm (Pre-Workout)- 2 chicken breasts 150g, Phd pharma whey 25g,2capsules CLA

5:00pm (Post-Workout)- Un-salted nuts 75g, raisens 75g, Phd pharma whey 50g

6:30pm- any choice of meat 200g, mixed vegetables 100g (including brocolli)

10:00pm-Un-salted nuts 75g, raisens 75g,Phd pharma whey 25g, 2capsules CLA

Liquids: 1.2litres skimmed milk, 1litre apple juice, 500ml powerade, 1litre water.

Today i did my first two big plated bench press with 20kg and a 15kg on each side making 90kg all together looks so much better than having a 10kg plate on the end!!

Today i decided to attend a country club gym instead of my usual (bodybuilding) gym. All aroud were old people and skinny people who thought they were huge until they saw me and got jelous. There was a man there who thought he knew it all he was late 40’s and were a weight lifting belt under his shirt when he was doing chest dumbell press?

i was with my friend (who by the way is the worst spotter ever) and i was using a "max rack" kinda of like a smith machine and i was demonstrating my technique for squatting, mainley where to place the bar. As he could only do it with sponge i tryed to show him and then this knobhead out of nowhere comes and buts in with "why would he want a the bar hurting his shoulders when he could us the sponge?" it speaks for itself

The past week i had left my workout journel at home to try out some new things i have been eager to do, after all whats the point inr eading about all these specail techniques if you never use them yourself.

Usually i would do E/z bar curls and hammer curls 30kg x 15reps, concentration curls 12.5 x 15reps. but i tryed doing 10reps of 15kg on each arm concentration curl then on e/zbar it weighed 20kg and 15kg on hammer curls. this may sound easy but when used as a triset and using 21’s on the bar curls this proves very difficult.

I really enjoy lateral raises of any kind and cant stop doing them. I set up a cable machine witha  stirup attachment and started on 20kg doing as many as possible until failure then doing this each time lowering the weight and changing arm until i got down to 5kg then i moved the weight back up to 20kg and repeated this process. In doing this i achieved the first burn/pump in my shoulders that i had ever felt!!!

Instead of using a tredmill for my warm-up today i used a rowing machine as i was doing back and legs so i would be warming up the correct muscles

Instead of using a tredmill for my warm-up today i used a rowing machine as i was doing back and legs so i would be warming up the correct muscles

Recentley i have been warming up but i stopped for about 4days and i was getting this weird feeling at the end of my sets like when you get to failure but i couldnt even get that little bit of extra movement. My arm just felt like jelly. But today i did my usual warm up and steamed through my weights (high intensity) it made it more enjoyable and i even had time for some extra cardio!!!!