Thought id share this with you chaps and chapeses. Its heavy duty Dorian Style with a few tweeks when i need to.
Today went like this
LEGS
At long last im starting to feel less tired and more like me!

SQUATS
No spotter today as i didn't trust any of the folk in the gym!

160KG X6

SET 2 140KG X 10

PIN LEG PRESS 350LB X 20

CALF RAISE STANDING 200LB X8+2

LYING DB HAM CURL 25KG X8

STANDING HAMCURL 60LB X12

Squats were a rep short of failure thats why i did 2 sets.
The warm up is 5 mins on the cross trainer then 50 reps at 50lb on the pin leg press and i warm up on the squats adding a 20kg plate each side until i have done 3 warm ups sets!

Ni e to see the journal on here.

As I said on MP awesome squats!

Its much nicer over here so it's about time i shared my little journal

Solid squatting big guy.

Definately, good squats Scott

thats some heavy weight to be throwing around Scott!

how do you feel you have been progressing recently? your workouts have been pretty consistent and always look great

Rab

As far as progress goes im feeling like i can flick the intense switch pretty well now a days so when the main set comes it's all out. However in the past i would sacrifice form a little for more weight just to beat the log book. Now i don't go up in weght till i have earned it. So next time i do squats i might do 165kg as 160 was pretty straight forward however on some exercises like lat pulldowns the weight might be ok and i get 8 reps but if im not feeling it i will stick to that weight untill im happy im in the right groove with that weight.
I'm always a bit of a sucker for chocolate and sweet things so at the weekends i let the diet slip a little and have some choc maybe to much. I also do have a massive appetite for carbs so i have always struggled with carbs.
At the moment im trying to lose a bit of fat so the diet is going well and im a notch in on the lifting belt
I persoanlly feel that im not going to get much stronger so i concentrate on really feeling things and getting the job in hand done so i can go home and eat a nice healthy tea

thats something ive been aware of recently. a few exercises ive had to tell myself to use the same weight and reps as the previous week as the form can slip in an attept to get the target reps. the way i see it is that even if the weight and reps are the same, if you improve on form then thats just as good as adding extra weight/reps!

id like to come down south for a heavy duty training session with yourself and Gym-pig some time if your ever up for it! show the young pretender how its done! Where you from again big yin?

Rab

Im from Ringwood in Hants

I had it in my head you were from the North west. could i have been further away? lol

not really mate im as far south as you can get 30mins to the beach

CHEST AND BICEPS

INC DB PRESS 42.5 KG X6 this was pb for me 2ND SET 30KG X 8

INC FLY 25KG X8

FLAT SMITH 70KG X7+3

CABLE CROSSOVER 40LB X10

EZ BAR CURL 40KG X8+2 VERY GOOD FORM

HAMMER CURLS 22.5KG X 10

CONCENTRATION CURLS 10KG X 8

I feel really knackered as i still can't shift this cough

Big Back Day

REVERSE GRIP PULLDOWNS 162.5LB X9

BAR ROWS 105KG X12 105KG X9 ( REALLY NAILED THESE USING A FALSE GRIP)

CABLE ROW MACHINE 190LB X 10+2 (MEGA SLOW)

ASSISTED CHINS ME -28LB X 8

I have a blocked nose so not feeling 100% however it was a good workout with weight finished in 35 minutes

Lovely workouts as usual.

What is your warm up regime?

Cheers matey im all work in the gym when doing my sets

Warm up wise 5 ins on the cross trainer then on the first exercise i do 30 reps really light then 15 reps with a bit more weight then i do 50% of max for 6 reps. Then its time for war!
Legs get 50 reps on the leg press before the workout to warm the whole area after 5 mins of cardio

Whats a false grip Scott?

All the digits of my hand are on top of the bar so my thumb is not wrapped. I did it once by accident and found it to be better for me

LEGS

LEG PRESS (CYBEX PLATE LOADED) 320KG X 15 SET2 320KG X10

SMITH SQUATS (SLOW AND ALL THE WAY DOWN 100KG X 13

CALF PRESS 330LB X 7

SEATED HAM CURL 110LB X 14

DB SLDL 45KG IN EACH HAND X 15 REPS

I was dead after that lot so did 20 mins on the reine bike and 10 min walk then did abs

Scott are you get very much stronger of late, or am I imagining it?

Your leg workout is truly excellent

another great looking workout Scott. Very consistant of late.

any visual improvements with all this workload?

Rab

I think the reason im getting stronger is that i have been reading Rabs journal and realized i needed to up the weights a bit!
The weight increases may change as after watching Mark Dugdales dvd i might be doing things a little differently!

SCOTT GALTON wrote:I think the reason im getting stronger is that i have been reading Rabs journal and realized i needed to up the weights a bit!

I know what you mean, sometimes the only thing stopping us from lifting heavier is our minds, as our bodies can handle it.

SCOTT GALTON wrote:I think the reason im getting stronger is that i have been reading Rabs journal and realized i needed to up the weights a bit!
The weight increases may change as after watching Mark Dugdales dvd i might be doing things a little differently!

you better up the weights big boys, else yous will be getting overtaken by the youn guns!

As far as legs go im going back to doing quads last after calves and hamstrings. Im dead after quads as im getting a few of the old aches back that i didn't get doing quads last. As for the rest of the workouts i will be using the Mark Dugdale dvd as a bluprint i don't have the machines that he used but i get close.

Galt,

What tips have you gained from the dvd ??