Back in action this week so the new journal begins. Training wise im going for push,pull and legs. Ona week 1 and 2 roatation so i get some variety. This worked really well in the past so im giving it another bash.
Diet wise. Low carbs,clean days of more carbs maybe once or twice a week. Im eating as clean as possible but unlike last time im not going to beat myself up if i feel i want some choc i will have a couple of squares and not be to bothered.
Cardio will be 30-40 mins post weights and maybe a bit on a Monday and some at the weekend as i live near the new forest.

I admire your diet with low Carbs . I tried it and went really tired and felt small . Took on some carbs and felt amazing again . I guess you have to do it longer and get your body used to it ,but I hated it .

Best of luck in new journal Galt

Good stuff Scott, be watching this one to try and spot the secret to massive quads

todays diet

1) 40g oats,40g whey,options all mixed in water 1 vitality yog 4g omega 3 and vits
2)110g of chicken (cooked weight),pinapple and broccoli,1 small orange
3) same as 2 but 1 apple
4)50g whey and 25g of oats put in bag before holiday so going to use it. This will be a shake and nuts usually
5) beef stir fry and cashews
6) 1 scoop mpc and 1 scoop wpc 4 g omega 3 and vits, 1 teaspoon natty pb

Keeping it simple and trying to get some fruit and veg and most meals. Going for 1g of protein per lb for a while to see how that pans out

Looks good. What do you weigh Scott?

about 80kg ish not stepped on scales since holiday

Training day diet

1)40g oats,1 bannana,40g whey,teaspoon of honey,4g omega 3 and vits, 1 vitality yog
2)beef/chicken stir fry,small amount of rice (very small),apple
3)same as 2 but with and orange
4)25g whey,25g of mpc,nuts
5)pwo 30g whey,30g dex
6) 150g chicken,veg and small amount of rice chicken in a casserole
7)25g mpc,1 teaspoon natty pb,4 g of omega3

Also have 10g glutamine on waking and during workout

BACK AND BI'S first day back for 2 weeks

Chins
me x 10 me x 5 happy with these

1 arm dumbell rows
37.5kg x 9 total failure

deads starting at mind shin

140kg x 10 180kg x 3

dc back stretch
40kg x 60 sec

straight bar curl
35kg x 15 rp 5

rope hammers
22.7kg x 20

cardio was 30mins 5 mins warm up then 15 mins hiit then 10 mins steady all on cross trainer

felt good to be back really good. Cissus starts tonight im going for 1 cap am and 2 caps before bed

Really good session mate for the 1st one back in.

Very good session Scot. You really seem to do well with having the odd week or two off every few months or so.

I think my max is 2 months on before i need a week off or a week of very little exercise

Push
Incline db press
32.5kg x 10 32.5kg x 6 last rep was assisted

pec dec
30kg x 24

db chest strech 15kg x 60sec

smith front press
60kg x 7rp2 rp 1

standing db lateral
10kg x 20

shoulder strech 20kg x 60 sec

Rope push downs
30kg x 20

low incline scullcrushers
30kg x 15 rp2

tri strech 20kg x 70sec

30 mins cardio 20 were alternating sprint and lower hiit

Didnt catch a word of that. Im too busy sniggering at your "Heres Jonny" Smile in your avatar

at least im not to shy to show my face

LEGS

Seated ham curl
50kg x 11 30kg x 25

calf raise standing the wrong way round feels better on my back

72kg x 9 45kg x 13

seated calf raise by putting dumbells on thighs

40kg x 30

45 deg leg press
200kg x 25 300kg x 8 wrapped knees reps nice and slow

db lunges done like split squats

17.5kg each hand x 30 each leg

30 mins cardio upped the level each 10 mins

then some crunches and leg raises for abbs


I have been experimenting by not doing my cardio warm up just doing a progressive weights warm up. This seems to be better for me as i feel stronger and more in control of the weight

Noice leg pressing Scott.

I find if you grasp your hands infront of your chest/stomach rather than hold the handles its much better

SCOTT GALTON wrote:db lunges done like split squats

17.5kg each hand x 30 each leg

So you did lunges then?

http://www.youtube.com/watch?v=F452TkoQnf8

I id them like Paul George does i this vid. Except the bar nearly castrated me so i used dumbells

Scott thanks for the links!

Good leg presses, but I'd drop the weight and little and increase reps, but then again who am I to say as you've got huge legs!!!

simon m wrote:Scott thanks for the links!

Good leg presses, but I'd drop the weight and little and increase reps, but then again who am I to say as you've got huge legs!!!

No probs mate they are good vids

Im trying to keep the strength high by doing the heavy set and the growth coming with the high reppers. Im not sure i could mentally take 2 widow makers. The high reppers are pretty much to failure

SCOTT GALTON wrote:http://www.youtube.com/watch?v=F452TkoQnf8

I id them like Paul George does i this vid. Except the bar nearly castrated me so i used dumbells

Split Squats then. With a BB under the balls! Bizarre. They're best imo with BB behind neck (in front too, but is very hard) and with DBs. Just increase the ROM a little to push the knee way over the toes. Great exercise.

health4ni wrote:

SCOTT GALTON wrote:http://www.youtube.com/watch?v=F452TkoQnf8

I id them like Paul George does i this vid. Except the bar nearly castrated me so i used dumbells

Split Squats then. With a BB under the balls! Bizarre. They're best imo with BB behind neck (in front too, but is very hard) and with DBs. Just increase the ROM a little to push the knee way over the toes. Great exercise.

Is it ok to push the knee over the toes as i have read that thats bad! Is that rubbish?

SCOTT GALTON wrote:Is it ok to push the knee over the toes as i have read that thats bad! Is that rubbish?

It is indeed ok and it is indeed a stupid myth. If you have knee problems then probably not performing Splits Squats is best (do Peterson Step-Ups) but if not knee issues, then Split Squat away pushing knee forward.
Reminder here

I actually find that over toe's for Split Squats is easier on my knees than say Lunges and keeping the knee back.

I imagine myself moving almost in a diagonal movement, forwards and downwards. and then back up the reverse way.