Go for it.. just watch your speed.. its was flinging 180k around dynamically that made my hamstring go *ping*

I don't fling around anything all my reps are under full control. If i can't lift it properly i don't lift it. I will go for 180kg for sure

SHOULDERS TRAPS AND TRIS

DB SHOULDER PRESS 35KG X7 got 8 but the last had a lot of help

SEATED DB LATERAL 17.5KGX 8 AND partials

1ARM CABLE LATERALS 20LB X 11 these burn

DB SHRUG 50KG X 18

PUSHDOWNS 170LB X 9 all proper reps not leant over bar

LYING TRI EXT 45KG X 9 tried 50kg but couldn't get 1 rep

1ARM REERSE PULL DOWN 40LB X 10+3

vERY PLEASED WITH THIS

I'm knicking your routine when I go back to HIT in April, although I'll need to add in more warm ups and some drop sets.

I don't list my warm ups but my body originally is of slim build so i make sure im warmed up with cv and the shoulder warm ups Dorian did with Mark before i workout. I also do 3 warm up sets of the first exercise. Deads and squats get 2-3 warm up sets as i feel they really kick your ass so you better be warm before your ready to rumble.
I find drops really kill me. If done to much i just stagnate to quickly

LEG DAY

CALF PRESS 340LB X8

1 LEG STANDING CALF RAISE 20KG X12

SEATED HAM CURL 120LB X8 DS 110LB X3

SLDL WITH BAR 110KG X8

LEG EXT 160LB X 15

CYBEX LEG PRESS 45DEG 350KG X11 DS 300KG X 5 ( I CAN NEVER GET COMFORTABLE ON THIS)

SMITH SQUAT 140KG X7 DS 100KG X 5 ( ASS TO GRASS)

This was a killer!

As always i do abs and cardio after legs to really kill me

What's your foot placing like with the leg press, I find if I keep feet just outside of shoulder width it helps, push through the heels.

I would say it was shoulder width or just inside

CHEST AND BIS

inc db press 42.5kg x7

flat smith 85kg x7 +2

inc fly 27.5kg x9 (same style as dorian did in marks vid)

pec dec 90lb x 12 (very controlled)

1 arm preacher with db 15kgx 8+2+2 foreced

standing ez bar curl 40kg x 6+1

hammers 22.5kg x 7

My arms were so pumped it really hurt in a good way

Only this week and next week then up north for a week then im back for a week and then off to a course in pompy so after next week i wont really train properly unil the second week in April. I will get done what i can but i will be mainly chasing the pump!

Chasing the pump's probably a good idea, you've shifting some serious weight and using high intensity, so backing down a notch won't hurt.

BACK AND REAR DELTS

REVERSE GRIP PULLDOWN 150LB X9 DS 100LB X 3 (found it hard getting ful contraction due to bis being so sore)

bent over row 110kg x9+3 little sway in these but no jay cutler

machine row 210lb x 8 +3 1arm row 110lx 4

bent lateral 12.5kgx 13

deads 180kg x4 this was a very nice feeling indeed as not done 180kg for about 2 years

When i get back to HIT i will be reducing the weight a lot and really focusing on the contraction

Great Deads mate. With the pulldowns, if your biceps are aching just go for a static hold drop set. You may need to cheat a little to get the weigh into position but once it's there concentrate on the static, then very slow release on the negative - I do this a lot and it really does finish off nicely.

sounds cool that may well get added at some point. Maybe in my play about phase come end of march begining of April

PENULTIMATE LEG DAY

CALF RAISE STANDING 220LB X 6+4

SEATED SMITH CALF RAISE 80KG X20

LYING DB HAM CURL 30KG X 8

SINGLE STANDING LEG CURL 80L X 12

LEG EXT 170LB X13 go slower on these now a days and i get no knee pain

cybex pin horizontal leg press 390lx x 13

back squats 160kg x8
Good session with no real niggles like i used to get when doing quads first.
Workout finished with 30mins cardio as all my workouts are and abs

How knackered are your legs. I'd be crawling out of the gym, crying!

The soreness i coming on a bit. It was a really good session where every exercise just felt right. My knee were wrapped on the squats but not on the leg press. It took me about 1 hour to get it done as i had to wait for a few things which was a pain since it was Friday at 2 in the afternoon

Sick Guy!

160k squats after all that! Nice one!

Rab

Training legs is something i get a silly amount of pleasure from!

Haha, sweet Scott.

I'm trying to get Simon into the Leg Pain Zone this Monday but he's a tenacious sod.

Alex wrote:Haha, sweet Scott.

I'm trying to get Simon into the Leg Pain Zone this Monday but he's a tenacious sod.

Fuck off. No way am I squatting with you Alex, I was just over a year ago I couldn't walk for two months due to a leg injury.

I'm quite happy being gay and doing legs presses ect!

simon m wrote:

Alex wrote:Haha, sweet Scott.

I'm trying to get Simon into the Leg Pain Zone this Monday but he's a tenacious sod.

f-ck off. No way am I squatting with you Alex, I was just over a year ago I couldn't walk for two months due to a leg injury.

I'm quite happy being gay and doing legs presses ect!

I'll get my Squats out of the way and then Leg Press & Deadlift with you

Alex wrote:

simon m wrote:

Alex wrote:Haha, sweet Scott.

I'm trying to get Simon into the Leg Pain Zone this Monday but he's a tenacious sod.

f-ck off. No way am I squatting with you Alex, I was just over a year ago I couldn't walk for two months due to a leg injury.

I'm quite happy being gay and doing legs presses ect!

I'll get my Squats out of the way and then Leg Press & Deadlift with you

Can't wait......

SHOULDERS , TRAPS AND TRIS
This week is the last week before i go on holiday up north!

DB PRESS 35KG X 9 had hand with these bad boys the 9th rep was stabalised but nothing else according to the spotter

SEATED DB LATERAL 17.5KG X 8 + PARTIALS ds 12.5KG X3

CABLE LATERAL 30LB X 5 20LB X 5 10LB X 5 DROP SETS

BAR SHRUG 120KG X11

PUSHDOWN 170LB X 9

TRI EXT 40KG X11 ON INCLINE DS 30KG X 6 FLAT BENCH

1 ARM REVERSE PUSH DOWN 40LB X8 +3

Changed my warm up from the cross trainer to the bike i felt stronger doing this so maybe thats the way forward

SCOTT GALTON wrote:SHOULDERS , TRAPS AND TRIS
This week is the last week before i go on holiday up north!

DB PRESS 35KG X 9 had hand with these bad boys the 9th rep was stabalised but nothing else according to the spotter

SEATED DB LATERAL 17.5KG X 8 + PARTIALS ds 12.5KG X3

CABLE LATERAL 30LB X 5 20LB X 5 10LB X 5 DROP SETS

BAR SHRUG 120KG X11

PUSHDOWN 170LB X 9

TRI EXT 40KG X11 ON INCLINE DS 30KG X 6 FLAT BENCH

1 ARM REVERSE PUSH DOWN 40LB X8 +3

Changed my warm up from the cross trainer to the bike i felt stronger doing this so maybe thats the way forward

Brilliant shoulder pressing. thats went throught the roof recently!

Way to go Scott. 35kg dumbells - excellent strength.