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Boards => Journals => Topic started by: SCOTTGALTON on October 14, 2013, 07:34:07 AM



Title: Training, Eating and life
Post by: SCOTTGALTON on October 14, 2013, 07:34:07 AM
I'm back!!!
Had a great two week break from the gym after the UKDFBA and now feel ready to go back to training.

This year has seen some massive ups (winning the Yorkshire lightweights), massive downs (coming last at Taunton) and then some personal victories (getting up on the UKDFBA stage and going through a really tough diet).

Life outside of bodybuilding is good. We have a roof over our head, food on the table and I come home to the most fantastic and supportive wife.

This year will see Jan become a qualified nutritionist and I will be supporting her all the way in getting that business off the ground. This means we will be getting our spare room completely changed into and office for Jan and getting a stepper in there as well. We both like to be healthy and Jan can't reach the pedals on the old bike. So if anyone knows a good place to buy a stairmaster stepper, hook me up.

I won't call this an offseason as I will be out of the competitive game for a good few years. I still have a point to prove I feel and some gains to make. I won't be bulking thats for sure. I just need to bring my upper body up a bit more and find out how to get super shredded like the top guys. Otherwise I will forever be getting the same results.

Food will be. Unprocessed, a balance of carbs, protein and fats. Six meals a day and a post workout shake. Water well I just drink a lot of water anyway so 4-6l, some coffee, tea and diet pop.

Workouts wise.
Sticking to push, pull and legs compound moves first for upper body to build mass and then isolation. For legs you will see me pre exhausting to get the knees warm and to be honest they don't need to be bigger.

Cardio. Still 3 sessions per week. Just for health, will be on the bike at the moment and the stepper when we get one. Probably a walk at the weekend if we fancy it.

Well thats that. Back and biceps tomorrow.


Title: Re: Training, Eating and life
Post by: Maveric Matt on October 14, 2013, 12:42:43 PM
Good to see you back posting again mate. Glad you had a nice holiday - you eant it!
Exciting times for Jan too  8)
Any plans on how you intend to go foreward 'off season' in regard to nutrition / macros?


Title: Re: Training, Eating and life
Post by: Nic on October 14, 2013, 01:07:52 PM
Good to see you back -  nice new journal :) Pleased to hear you had a lovely holiday - here's to your prolonged offseason and to Jan's new venture too!


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 14, 2013, 01:46:39 PM
Thanks Matt and Nic
After the Ukdfba I was pretty spent, so the break was much needed for both of us.

Jan will go to a 4 day week to start with then we will take it from there. Very exciting indeed.

Food wise im eating this at the moment

1) 60g oats, blueberries, honey and 3 whole eggs
2)50 g nuts and a bananna
3)100g sweet spud, 100g chicken, laods of veg, udos 5ml ish
4) 50g nuts, apple
5) home made tea, stir fry, chilli, etc
6) greek yog and a scoop of whey

pwo whey and some dried fruit.

Just keeps me in structure with very little food prep.

Will change it after christmas to try out some stuff of what i think should work.

It's good to be back.


Title: Re: Training, Eating and life
Post by: Adam on October 14, 2013, 02:10:33 PM
Hi Scott

Hope you make the gains you are looking for  :)

Out of interest what qualification / courses has Jan done to become a nutritionist ?  It is something that interests me .

Thanks

Adam


Title: Re: Training, Eating and life
Post by: Joe Lyon on October 14, 2013, 02:36:32 PM
Looking forward to reading your progress you will make mate :)


Title: Re: Training, Eating and life
Post by: Nic on October 14, 2013, 02:51:06 PM
yum yum to meal 6)


Title: Re: Training, Eating and life
Post by: Toby on October 14, 2013, 02:54:04 PM
yum yum to meal 6)

meal 2 has me excited as I am a bit of a nut fan

Good to see your journalling buddy. Plans being set and nice and fluid and ready to change as things progress. Nicely done


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 14, 2013, 06:39:58 PM
I really enjoy all of the food in this plan. It's also cheap and easy to prepair.

Can't wait to train tomorrow. Dead lifts on the mind ;D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 14, 2013, 08:05:50 PM
So people get an idea of what I have at meal 5 or tea for the humans !!

Tonight was stir fry. This fed me and Jan
1 onion
1 red pepper
1 bag sugar snaps
bean sprouts
1 carrott
the outer leaves of a savoy thinly sliced.

1 large chicken breast

Cooked in coconut oil.
spices were 5 spice, seasame seeds, garlic, chilli and cinamon. Soy sauce added at the end just a touch.

Served on 40g of brown rice.

Really fresh and enjoyable


Title: Re: Training, Eating and life
Post by: felix on October 14, 2013, 11:54:11 PM
I look forward to following your new journal Scott.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 15, 2013, 08:52:04 AM
Thanks Felix. Hopefully i will learn as much as I can and have a great deal of fun.

Back and biceps today

chins
me x 10 rp 4 rp 2

deads
130kg x 8
100kg x 20

The did a lat strech. Latpulldown 80kg and just let it stretch the back out

ez curls
35kg x 6 rp 3 rp 2

hammers
16kg x 20

then did 3 supersets of high rope rows supersetted with straight arm pulldowns

I am following a kind of DC workout as I have grow well from this in the past.

So 3 workouts per week. Look to beat reps or weight each week. I will have a week 1 and a week 2. So differnt exercises each week. Then when I come back to week one I have to beat the log book in reps or weight.

Very nice being back in the gym feeling ready to rock rather than feeling depleted, tired and needing my bed


Title: Re: Training, Eating and life
Post by: Maveric Matt on October 15, 2013, 09:54:41 AM
Very nice being back in the gym feeling ready to rock rather than feeling depleted, tired and needing my bed

Amen to that dude  8)


Title: Re: Training, Eating and life
Post by: K_Dogs on October 15, 2013, 11:39:24 AM
Welcome back Mr Quads!
Amazing what a holiday can do for your mental sanity ayy.
I see that the lure of the journal has pulled you back, I'm tempted to get another one going, but if not careful itís a slippery slope back to fake tan, shaved arm pits and water torture.
Now that youíre back in the land of living you can reflect on the journey with a rational view and as always use as a stepping stone forward. I think itís crazy how different life is once bodyfat gets back to 10% and above.
Good luck in the new journal and training.



Title: Re: Training, Eating and life
Post by: Maveric Matt on October 15, 2013, 12:49:09 PM
Welcome back Mr Quads!
Amazing what a holiday can do for your mental sanity ayy.
I see that the lure of the journal has pulled you back, I'm tempted to get another one going, but if not careful itís a slippery slope back to fake tan, shaved arm pits and water torture.
Now that youíre back in the land of living you can reflect on the journey with a rational view and as always use as a stepping stone forward. I think itís crazy how different life is once bodyfat gets back to 10% and above.
Good luck in the new journal and training.




Yup!  ;D :D 8)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 15, 2013, 01:52:58 PM
Welcome back Mr Quads!
Amazing what a holiday can do for your mental sanity ayy.
I see that the lure of the journal has pulled you back, I'm tempted to get another one going, but if not careful itís a slippery slope back to fake tan, shaved arm pits and water torture.
Now that youíre back in the land of living you can reflect on the journey with a rational view and as always use as a stepping stone forward. I think itís crazy how different life is once bodyfat gets back to 10% and above.
Good luck in the new journal and training.



Thanks mate. That holiday was the best. I can not fault it. Time with the one you love always make you feel great.

No I won't be back for at least 2 years. Made Jan a promise. It's her time to shine now. Time for her to chase her dreams.

I looked at the trophys today, just after a bit of cardio and thought, bloody hell I have done quite well. I don't think I will ever be top three at the British but it's been a hell of a ride.

Personally my struggle has always been getting mega shredded like Rich Gratten or Plamen. Maybe it's genetic as I worked hader than I thought possible


Title: Re: Training, Eating and life
Post by: daddy1 on October 15, 2013, 07:03:37 PM
Will be following mate  :)  All the best to Jan with her endeavours.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 15, 2013, 07:40:16 PM
Thanks mate.
Tonight we cooked
Chicken pasta.

1x onion
1Xpepper
few mushrooms
chilli
courgette
1 tin chopped toms
1 large chicken breast
slug of balsamic
garlic
dried basil and oregano
teaspoon of honey to take to acidic taste off the chopped toms

Had 40g of wholewheat pasta and some veg with this. Unprocessed, very tasty and quick.


Title: Re: Training, Eating and life
Post by: csaunders on October 15, 2013, 09:55:17 PM
I need to get some of your cooking prowess.

All the best with your 'offseason' and moreso with Jan's venture!


Title: Re: Training, Eating and life
Post by: felix on October 15, 2013, 10:40:16 PM
Scott I am sure you will be back on stage in a couple of years looking better than ever I believe you have all the tools for a very high place finish at a finals you are still pretty young too I believe sometimes even better condition can come with age with more muscle maturity and knowing more about what diet works best for you I never really hit top condition on stage untill 2007 when I was 38 after many years of trying and not getting it.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 16, 2013, 07:31:49 AM
Thanks Chris and Felix. Chris I will pass on the good wishes to Jan

Felix, that gives me a bit of hope. I am done for now but I am sure once I get some reading done and get some rest away from sport and heavy lifting in me then the fire will be back

The recipes are very clean and I think most people would be more than happy to use them in prep.

Tonight is chilli
250g of lean mince, we cook it and rise it with boiled water to get rid of the fattyness
chopped toms
onion
pepper
chilli
cumin
corriander
tom paste
kidney beans

Reduce it all down and it's very good


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 17, 2013, 08:47:59 AM
Some of you have met Benj. I know Nic and Toby have. He is back as my training partner now which will be good for us both. He wants to compete and I like having someone to train with, so all good.

Today was push day.

Flat bench
60kg x 11 rp 4 rp 2

sat on floor press
40kg x 6 rp3 rp2

decline tri ext
25kg x 13 rp 4 rp 2

I think those reps are right I will check later

then we did a tri set of flys, laterals and pushdowns. Just 3 of those non stop, really give a nice pump and hits everything well.

Bit of stretching and job done.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 17, 2013, 04:19:05 PM
Think i may have to change the diet a bit all these nuts are costing a fortune.

I will have a think about it over the weekend. Me and carbs have never been great bed fellow so I may well try carbs early doors and then just protein fats and carbs post training.

See what I can draw up


Title: Re: Training, Eating and life
Post by: Joe Lyon on October 17, 2013, 05:09:38 PM
Hey Scott have you considered loading up on carbs post workout as opposed to rest of the day, thinking it may help with ability to tolerate them


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 17, 2013, 08:00:43 PM
funny you say that.
Just done a metabolic typing test from a book i was recommend.

No suprise to me that I am a protein type. So do better on protein and fats and carbs  should only be 30% of my diet. By carbs these must be whole grain.

Now thats no surprise to me as I always thought as much.

So thinking carbs around the workout or at breakfast in the form of oats. PWO will be a bananna and whey.




Title: Re: Training, Eating and life
Post by: K_Dogs on October 18, 2013, 09:35:26 AM
If youíre carb sensitive Iíd be very cautious of Wholegrain variants. They will likely exaggerate symptoms, ie, bloating, wind and stomach pain. Youíve mentioned before that Brown rice hurts your stomach, so just go really easy on them to test your tolerance over a few weeks. I wish I could handle the Shredded wheat like Big Steve and Middle size Toby  :D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 18, 2013, 10:51:24 AM
Hi Keith, the book gives a recommended food list for my type. Re reading it I was wrong about the bannana pwo, Apples and pears  are ok.

Looks very easy. planning the carbs around the workout and on off days at breaky. Your right cold brown rice is rubbish for me but fresh its ok. Normal pasta is hell on earth nut wholewheat is fine, once a week, but thats not on the list.



Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 18, 2013, 10:53:39 AM
Legs today

warms up was 80 odd reps on the leg ext and hamstring curl

Hamstring curl 35 9 rp 8 rp 2

plate loaded leg press
260kg x 11
200kg x 21

calf press
120kg x 8

then did some lunges

Job done, nice and intense, training partner loved it. Honest he did lol

Sore as hell for the two workouts before this week and set some good numbers to progress from. Not running before we can walk.


Title: Re: Training, Eating and life
Post by: Toby on October 18, 2013, 10:56:08 AM
Any reason for no squats today, Mr Squatonater?

Hugely jealous of a plate loading leg press. Considering swapping gyms on leg day so I can use them as my accessory work.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 18, 2013, 01:45:15 PM
hi mate
Did deads on monday and I just feel i get more out of them doing them in seperate weeks.

Next week we have different exercises and then we rotate and beat our log books DC STYLE

Last nights tea was a peanut butter curry

onion
pepper
chilli
mushroom
chicken stock
water
3 teaspoons of peanut butter
1 chicken breast
brown off the dry stuff, add the wet stuff. Stir and reduce.

It was very good


Title: Re: Training, Eating and life
Post by: daddy1 on October 18, 2013, 02:17:56 PM
Loving the recipe posts mate  :)


Title: Re: Training, Eating and life
Post by: Maveric Matt on October 19, 2013, 07:19:55 PM
You can cook for me any time mate!  :D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 21, 2013, 07:37:05 AM
I do have my uses ;D

Made some bread at the weekend while Jannie was out.

Last weeks food seems me sitting at 65kg, which is where I want to be. so round about 2000 calories perday, with the odd square of dark choc thrown in


Title: Re: Training, Eating and life
Post by: daddy1 on October 22, 2013, 01:56:48 PM
Sounds about your maintenance  level there then mate.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 22, 2013, 07:25:46 PM
This should be maintenance. Hope so, i'm happy on the food, small amount of cardio and the training.

Back and biceps

vertical traction machine
http://www.google.co.uk/imgres?imgurl=http://image.made-in-china.com/2f0j00FCytiWeBPsoA/Vertical-Traction-Fitness-Equipment-KY-8016-.jpg&imgrefurl=http://yibibo.en.made-in-china.com/product/dokQfxIJhXhy/China-Vertical-Traction-Fitness-Equipment-KY-8016-.html&h=1334&w=1000&sz=220&tbnid=ao1jUzJHdFZOzM:&tbnh=90&tbnw=67&zoom=1&usg=__kGnsGa4382Vv9RfopDieo_zN3v8=&docid=Mw4p3U6HEq1H-M&sa=X&ei=a8JmUte3DoLU0QWTgYGACA&ved=0CD8Q9QEwAw

50kg x 10 rp 6 rp 5

t bar rows

60kg x 8 rp 7 rp 5

supersetted 2 arm dumbell rows and pullovers 3 times

cable curls
22.5kg x 10 rp 4 rp 3

reverse grip ex bar curls
25kg x 20


Nice workout. Streched after back by hanging from a chin up bar with 42kg dumbell. Nice indeed.

Benj beat me on the vertical traction but that's the fun of having a training partner.



Title: Re: Training, Eating and life
Post by: Maveric Matt on October 23, 2013, 12:55:21 PM
Your diet looks nice and balanced to me mate, clean too.
Easy to tweak also when everything settles down, if it hasn't already now the comps are finished.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 23, 2013, 09:37:18 PM
Cheers mate

here is a little vid the day befoe the ukdfba

https://vimeo.com/75634736



Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 24, 2013, 07:27:26 PM
anyone watched the back garden posing?

Push workout today
Flying solo as the training partner had collage work to do.

Incline dumbells
34kg x 7
34kg x 4
Did not rest pause the dumbells as not really that safe in my mind.

Front smiths
60kg x 9 rp2 rp1

close grip bench
50kg x 8 rp 3 rp3

supersetted
cable laterals raises and pec dec. Did four rounds back to back

Then did some rope crunches. The strength is coming back. I'm still feeling a bit run down from the year and maybe could have had a month off but I just like being stong


Title: Re: Training, Eating and life
Post by: daddy1 on October 24, 2013, 07:36:04 PM
Just watched it mate.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 24, 2013, 07:38:35 PM
Any thoughts?


Title: Re: Training, Eating and life
Post by: daddy1 on October 24, 2013, 07:42:43 PM
One thing I did notice was you could lift your chest more in the side poses. More like your side pose in your avi mate.


Title: Re: Training, Eating and life
Post by: Maveric Matt on October 25, 2013, 05:07:27 PM
Any thoughts?

Legs looking really good mate - even though the lack of tan wasn't helping. Diamond cutting calfs there too!  :D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 26, 2013, 09:32:34 AM
Any improvements you feel I could be making in the off time? Also condition wise, how much further would you think?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 26, 2013, 09:35:32 AM
Fridays Legs Session
we warm up with 50 reps of leg extension and seated hamstring curls

Stiff leg deads, well the knee is not locked
few warm ups
100kg x 13 rp 3 rp 5

squats
130kg x 5
80kg x 16 will up the weight when i hit 20 reps

seated smith calf raise
90kg x 33

job done, few rope crunches and we are out.

Training Saturday this week as well. Benj missed the push workout. This is a week area for me so we are hitting it for him saturday and i'm going again ;D


Title: Re: Training, Eating and life
Post by: Maveric Matt on October 26, 2013, 03:02:41 PM
Any improvements you feel I could be making in the off time? Also condition wise, how much further would you think?

Its a bit hard to say due to the light wash out mate. Perhaps hit the heavy flat and incline bench press for a bit more chest?
Your legs are always there


Title: Re: Training, Eating and life
Post by: E-Wing on October 26, 2013, 03:56:38 PM
Looking good! And the diet seems pretty bang on for maintenance.

Agreed with the chest, not that I'm in a position to say! Haha. But those legs are incredible Scott!


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 26, 2013, 08:56:56 PM
Thanks chaps
Been told that upper is still a bit weak and condition needs to be in a bit more.

Todays little session was the same as the push session on Thursday. I just got 1 or 2 more reps due to having the confidence with a spotter.

We did close grip smith bench on a slight incline and i found that much better.

Also watched my posing routine from the UKDFBA and the Yorkshire. It would seem mid mid section is prone to reverting to type (slightly out) with a year long diet. I was sharper for the UKDFBA but for Yorks my midsection was mega tight and did not bloat once. Funny old body I have


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 28, 2013, 02:52:46 PM
Weekend was a nice chilled one. Spent time with Jan and my parents. Jan is really pushing on so I had some chill out time.

Training wise, it's time to beat the log book now. Each workout weight or reps. Should be a fun week


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 28, 2013, 10:28:46 PM
tea tonight was a simple one
roast veg
peppers
courgette
onion
mushrooms
chopped toms
herbs
chicken
Just roast it all up for an hour
The had quinoa and green veg. Quite tasty for very little effort

Must admit the pics of the finals are really eye opening. Having won a qualifier a couple of times over the years the next step would be to do well at the finals, top 5. Must admit the condition is mind blowing for me, long way off but will need to be much much leaner next time


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 29, 2013, 09:45:44 AM
Back and biceps

chins
me +5kg 8 rp 4 rp 2

deads
140kg x 9
110kg x 20

ez curls 35kg x 13 ro 6 rp 3

hammers 18kg dumbells x 21

super set straight bar pulldowns and revers grip pulldowns x 4 supersets. no rest

Good workout. Destroyed the numbers from last time. The gym now have mirrors in front of the smiths machine and squat rack. So I can now keep and eye on my form for deads and squats. Just gives me a bit more confidence.

Might experiment with having my carbs post workout and at tea. Lost of evidence to suggest the longer you go without carbs after waking the better the fat buring also carbs help you sleep


Title: Re: Training, Eating and life
Post by: SuperSi on October 29, 2013, 10:37:53 AM
I'd agree with what has already been said, mate.

Obviously your legs are stand-out - very good indeed.

Improvement wise, I think you need a bit more size all over in your upper body. It'll help with balance Vs your legs.

For me, upper chest will benefit you in all front and side shots - that's probably your main priority. A bit more back thickness/width would make your back shots very complete, and would complement your leg development.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 29, 2013, 02:48:29 PM
Thanks Simon. I agree my chest, well whole torso is a weekness for me. With a training partner the chest should improve and I think my missing abs are genetic so not much I can do there.

The plan for the time out is to stick to the basics, beat the log book and eat well for my bodytype.



Title: Re: Training, Eating and life
Post by: E-Wing on October 29, 2013, 03:11:20 PM
Quick question...I know it's beneficial to not have carbs until later on when losing fat but what's the benefit of taking some in before bed?


Title: Re: Training, Eating and life
Post by: Nic on October 29, 2013, 04:25:18 PM
Sleeeep and recovery


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 30, 2013, 11:54:01 AM
well as an experiment i had no carbs at breaky. Just 4 whole eggs in coconut oil.

Fats protein and veg all day then carbs at tea.

I feel great, no hunger pangs  ;D


Title: Re: Training, Eating and life
Post by: Joe Lyon on October 30, 2013, 12:54:47 PM
Always find that my body has more energy when I withdraw morning/early afternoon carbs too


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 30, 2013, 02:54:33 PM
Joe, it seem to be a winner. Going to try a training session tomorrow and see how that goes.

Carbs just post workout and at meal 5. I like it so far. Also means me and Jan are eating exactly the same for tea


Title: Re: Training, Eating and life
Post by: daddy1 on October 30, 2013, 08:32:04 PM
Yeah Scott carbs in the morning and around lunchtime can make you feel lethargic.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 30, 2013, 08:48:24 PM
It goes against what has always been my view. Get the carbs in early and then you can use them through the day.

Must admit I am feeling much better today, really focused at work and generally feeling well.

Tonight tea was a chilli
beef mince
chopped toms
kidney beans
onions
peppers
carrots

As you can see we don't eat processed food much


Title: Re: Training, Eating and life
Post by: Joe Lyon on October 30, 2013, 08:55:13 PM
Might also be worth looking into mcts as a sub for carbs in the first part of the day, quick absorbing and is used straight away. Mcts plus coffee gives me a kick like mule


Title: Re: Training, Eating and life
Post by: Nic on October 30, 2013, 10:16:47 PM
Yup, my first "meal" of the day before dog/powerwalk is coffee and MCT/coconut oil. Then pro/fat/green veg until after training when I have my first carbs.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 31, 2013, 09:41:52 AM
I quite liked the 4 eggs in coconut oil. Just for speed had 30g of mixed nuts today and 2 scoops of whey. Then had my carbs pwo.

Another fantastic workout

flat bench
80k x 8 rp 3 rp 2 added 10kg from last time

seated free bar press
40kg x 12 rp5 rp 3  having no back support was a no no for me. We did these sat on the floor last time

decline skull crushers
30kg x 15 rp 5 rp 6
5kg up and many more reps

then did a superset of flys and lateral raises. Did that 4 time back to back with no rest. Like one giant rest pause set


Title: Re: Training, Eating and life
Post by: Toby on October 31, 2013, 10:30:59 AM
Nice bit of benching mate. Figures were suffering in prep huh? I hate that, nice to get some heavy shit in the hands again!


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 31, 2013, 02:49:12 PM
Going in the gym with a purpose is great. The log book and beating it just makes each workout have a purpose rather than just training


Title: Re: Training, Eating and life
Post by: daddy1 on October 31, 2013, 07:54:41 PM
I quite liked the 4 eggs in coconut oil. Just for speed had 30g of mixed nuts today and 2 scoops of whey. Then had my carbs pwo.

Another fantastic workout

flat bench
80k x 8 rp 3 rp 2 added 10kg from last time

seated free bar press
40kg x 12 rp5 rp 3  having no back support was a no no for me. We did these sat on the floor last time

decline skull crushers
30kg x 15 rp 5 rp 6
5kg up and many more reps

then did a superset of flys and lateral raises. Did that 4 time back to back with no rest. Like one giant rest pause set

Seems you nailing the training and diet mate. Good Times  ;D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 01, 2013, 02:44:14 PM
Thanks for the comments chaps. I never fib in my journal. Not my style. Honest and open.

Legs today
Got the legs warm with 50 reps each of leg ext and hamstring curl

sldl. Done them again to get them away from squatting
120kg x 13 rp 6 rp 5

leg press
300kg x 13
220kg x 22

calf press
130kg x 9

then some walking lunges

Doms all over after this weeks training. Benj is working like  a trojan and we are having some great workouts


Title: Re: Training, Eating and life
Post by: daddy1 on November 01, 2013, 08:00:18 PM
A good training partner is worth his weight in gold mate. Just gives you that extra push  :)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 04, 2013, 09:19:31 PM
to true mate. We are really getting the job done. Pushing each other. He has really come on this year


Title: Re: Training, Eating and life
Post by: daddy1 on November 04, 2013, 09:34:08 PM
More power to you Scott. Sound like you and your training partner are going well  ;D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 04, 2013, 10:36:41 PM
Thanks mate.
Both very driven. I want to up my game and try and do damage at t higher level and he wants to compete. So we are both getting stuck in. He is training well, eating as I advise and his Mum is Jan's boss so she knows me and trusts me


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 05, 2013, 09:49:56 AM
Back and Biceps

Vertical traction machine
As always warm ups
70kg x 11 rp 6 rp 3

t bar rows
70kg x 10 rp 6 rp3

cable curls
25kg x 9 rp 5 rp2

reverse grip ez bar
30kg x 15

then supersetted
bent over rows and dumbell pullovers. 3 sets, blowing like a steam train  ;D


Title: Re: Training, Eating and life
Post by: Nic on November 05, 2013, 12:00:28 PM
What sort of nutrition plan have you suggested to him Scott?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 05, 2013, 02:36:45 PM
He has the benefit of really high metabolism and testostrone levels and he is a student so i keep it pretty basic.

Eat 6 times per day and have a post workout shake. Eat wholefoods, gain weight slowly and don't pig out.

I think he is having oats and eggs for breakfast, then a few chicken sandwiches, nuts and his mum is a good home cooker so he eats tea with the family. They even signed up to Booker at the weekend lol


Title: Re: Training, Eating and life
Post by: James2011 on November 05, 2013, 03:53:42 PM
Lifts seem to be increasing each week! How do youffind the hit/doggcrapp training in terms of your development? Something I am keen to try out myself


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 05, 2013, 10:24:37 PM
Hi James
I really like it. I know I have modified DC and that it's not true to the original blue print but it's working great for us.

I need to thicken my upper body, not better way than heavy basic training with progressive overload and eating good clean food.

I eat clean all week and then allow treats at the weekend.  Saturday and Sunday tea is usually a home cooked nice treat meal and dessert. I generally eat more eggs at the weekend as they are cheap


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 06, 2013, 08:00:51 PM
Just some examples of this weeks tea's

vegetable and chicken pasta on Monday.

Quinoa, rissotto. Well kind of last night

Stir fry tonight

All made from scratch, nothing processed and clean food


Title: Training, Eating and life
Post by: Mr Natural on November 06, 2013, 08:18:14 PM
Scott looks like training is going well buddy keep it up and that upper body will soon thicken up, Also best of luck to you and the misses getting the business up and running for nutrition I may be in touch 💪.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 07, 2013, 08:38:19 PM
Bit of a late update
Push workout today

Shoulder warm ups.

Incline dumbells
36kg x 7
36kg x 4
Staying with these next time, reps a bit low

Smiths front
65kg x 6 rp2 then didn't even get one rep on the last rest pause,so the weight stays the same.

Warm up elbows with 50 reps of pushdowns mega light
close grip bench on smiths
55kg x 8 rp 2 rp2
will go for 60kg next time

So a good workout, pretty strong and chest is very much a weakness for me. Looking at my class from the UKDFBA, the other guys were really thick and conditioned.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 08, 2013, 09:41:52 AM
Legs Today

Finally the gym have a mirror in front of the squat rack and the smiths machine. Makes a huge difference.

Warm up 30 reps on leg ext and hamstring curl. I also deep 20 deep reps on the leg press

Squats
bar x 20
60kg x 10
100kg x 6
These were all warm ups
140kg x 6
80kg x 22 reps

hamstring curl
40kg x 11 rp 4 rp 3

leg ext
just did one set to failure with a few forced reps for fun

seated calf raise on smiths
3 plates a side 3 reps. Dead stop at the bottom and full flex

That was a good session. Volume felt a bit low.

Tomorrow we are of the Bodybionic in Thantcham to train with Scott Fruin and then hit and Amercain diner after.

Scott won the NPA South west overall so hoping to get some tips


Title: Re: Training, Eating and life
Post by: Toby on November 08, 2013, 09:46:03 AM
I was going to ask about volume but you mentioned it anyway. The working sets seemed less than I expected on the quads but then, they do not exactly need any work  ;) perhaps stop training them so they shrink, be easier than bringing the upper up to match those monsters! lol

Will be good with Fruin and see what training style he follows but also his prep macros and then off season shape. He should still be pretty tight as we are only two weeks after his last show


Title: Re: Training, Eating and life
Post by: Maveric Matt on November 08, 2013, 10:48:34 AM
Training with Scott should be good mate.  How far is that from you?
American diner sounds good too! ;D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 08, 2013, 11:55:50 AM
volume is a bit light but it was a lot higher during prep and the main focus is weight progression during this part of training. Like you say they are pretty good so no worries.

I think if you have a freaky body part make it even more freaky. I am never going to have the classic lines of Matt, the champ. So I am playing to my strengths.

Scott's a nice chap, and gets is great condition, I never really nailed condition so will be good to get some tips. Nicko is joing us for Lunch as well I think as well s Jan, who i'm dropping off at the shops first.

Not sure of Scott's location buy Bodybionic was half way ish.

American diner looks awsome.

I'm not sure if this carbs late is working for me. I seem to be putting on weight to quick, like they are just being stored and not used. I will get on the scales in the am and see. Probably go back to carbs early


Title: Re: Training, Eating and life
Post by: Maveric Matt on November 08, 2013, 09:17:19 PM
You have still made some good progress mate since the last time you competed. More upper back and delts. No reason you can't keep going.  :)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 08, 2013, 09:43:25 PM
cheers mate.

I just enjoy the lifting, eating clean for me is just what I do, well Jan does also. So I can see consistancy will get me better each time.

The pins might even be more freaky when I get them really crisp


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 09, 2013, 08:18:51 AM
well my little experiment of having my carbs late has been a bit of  a fail. 1KG added in the last week and this was the only change.

Offseason learning time


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 11, 2013, 02:48:23 PM
Back and biceps

Had to be careful as my left lower back is really tight. So playing it safe.

Chins
me +10kg x 5 rp 2 rp2
then did 2 sets with bodyweight

lying on a bench rope pulloevers
15kg x 20
15kg x 20

low row machine
this was one set
30kg x 10
40kg x 10
50kg x 10
60kg x 10

streched

ez curls
40kg x 11 rp 5 rp3

hammers
20kg x 15

then did some abs

My back is nothing serious just tight. Got a sports massage on Saturday so if i can't shake it by then he will sort it out


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 12, 2013, 09:41:14 AM
Back hitting chest, shoulders and triceps. After doing chest and arms with Mr Fruin.

Bench
85kg x 4 rp 1
ds
60kg x 5

front shoudler press
40kg x 11 rp 5 rp 5

skull crushers
40kg x 12 rp5 rp 4

tri set
flat dumbell press
laterals
overhead cable ext
did that 3 time

Now I still have this lower back twinge and I think this trying to beat the log book every week is going to cause me or Bnej and injury. I feel we are walking a fine line between safe and unsafe.

We both want some more volume and I need to be able to change the workout based on how my body is feeling.

So I will be doing workouts a bit more on the fly. Still based around free weight compounds and heavy weight. Probably more in the way of working up to the weight. So days we feel strong we can hit it heavy, if not more volume and drop sets


Title: Re: Training, Eating and life
Post by: Maveric Matt on November 12, 2013, 10:51:04 AM
Is that just one set on the bench there mate?
How was Scott F looking, strong?
What sort of money do you pay for your massages?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 12, 2013, 11:54:53 AM
Hi mate
Yes flat bench. Just felt like I had no real power a touch sore from the workout saturday.

He was looking pretty lean, very vasular and a fair bit stronger than me but nothing to embarrassing.

Massages 35 for one hour or 20 something for 30 minutes. I generally don't bother with less than an hour as there is always something that feel a bit odd.

For me the 35 quid would be the same kind of price as a re workout. So I don't buy one of those, use coffee and get a massage instead ;D


Title: Re: Training, Eating and life
Post by: daddy1 on November 12, 2013, 02:52:17 PM
Hope the massage helps the back mate.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 13, 2013, 08:13:39 AM
Thanks mate. I'm sure it will. stretching and foam rolling is helping but once I have been sat down a while it tightens again


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 15, 2013, 09:35:34 AM
Legs today
Doing a bit more volume now. Bit faster workouts.

Leg ext
10kg x 20
20kg x 10
30kg x 10
40kg x 10

hamstring curl
10kg x 20
20kg x 10
30kg x 10
40kg x 7

leg press
2 plates x10
3 x 10
4x 10
5x10
6x8

calf press
150kg x 9
150kg x 8

cable pull through
20kg x 10
20kg x 8

I tried dumbell sldl but the knot in my back just hurt like hell. The rest of the workout was pain free but 2 reps of dumbell sldl cuased it to flair up again.

Sports massage tomorrow and then walking round the shops trying to get some christmas shopping done. This should loosen it right off.



Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 15, 2013, 06:36:12 PM
Thanks mate.

I have found out whats the issue. I have been foam rolling and I have a massive knot in my glute causing my pain


Title: Re: Training, Eating and life
Post by: daddy1 on November 15, 2013, 08:22:27 PM
Glad you found the cause mate  :)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 15, 2013, 09:50:59 PM
been foam rolling it and , wow it hurts.
The massage will be very painfull tomorrow, but much needed


Title: Re: Training, Eating and life
Post by: daddy1 on November 15, 2013, 10:31:56 PM
If it hurts like that. Then that is the spot mate. Enjoy the massage. However painful it is  ;D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 16, 2013, 03:43:10 PM
problem diagnosed. Massive knots in glutes. Had a very painfull session of massage and accupuncture on the area. He managed to deep tissue a lot of niggly area's. Been told to be careful this week. So nothing to crazy but a lot of blood going in to the muscle and still intense but in another way.


Title: Re: Training, Eating and life
Post by: Joe Lyon on November 16, 2013, 06:02:19 PM
Glad it's diagnosed mate, hope it clears soon


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 16, 2013, 07:31:52 PM
thanks mate.I have no idea how i did it. Guess it's wear and tear


Title: Re: Training, Eating and life
Post by: daddy1 on November 16, 2013, 08:10:32 PM
Its just par for the course i'm afraid.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 19, 2013, 09:49:56 AM
The glute is getting better. Generally pretty pain free. Sitting all day makes it a bit sore but it loosens. Really giving it time to heal. Foam rolling, hot baths and deep heat are helping as well.

Back and Shoulders today

Chins
me x 11, 4,4,4

row row machine
70kg x 9
70kg x 8

dumbell rows
36kg x 12
36kg x 15

All reps were very clean, nothing risking at all.

Dumbell shoudlers press
1 warm up
30kg x 9
30kg x 6

seated strict laterals
10kg x 11, 10,11

cable shrugs
30kg x20
35kg x 20
Can't do deads so wanted to get some blood in the traps

Did some rope crunches

Really like the faster pace of doing sessions this way, we can always go for lower reps when we feel the need and there is not pressure of log book beating when you don't feel right. If we are strong we will go heavy if it's an off day or we have a twinge, higher reps more sets


Title: Re: Training, Eating and life
Post by: SuperSi on November 19, 2013, 02:52:15 PM
When things aren't quite right, I like the idea of doing something completely different. You've no reference point for the session which, in this scenario, is a good thing. :)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 19, 2013, 08:53:51 PM
It's quite enjoyable. Picking safe exercises and each workout being a bit different is good.

I'm looking to get my lifts up long term, mind you if the body won't play the game then slow and steady wins the race. Looks like the slightly more volume might be a winner, for longevity


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 21, 2013, 09:45:55 AM
Chest and arms today
Taken chest away from shoulders as chest is a weak point for me and I want to have it as a priority

15 degree press
bar x 30
40kg x 20
60kg  9
80kg x 2 ds 60kg x 5

incline machine press
60kg x4 ds 50kg x 5 the first set was to heavy for me
50kg x 6

flys, 1 set, started at incline, then flat then decline
12,10,9

ez curls
25kg x 20
35kg x 10
45kg x 5

pushdowns
10kg x 30
15kg x 15
25kg x 10
25kg x 9

dumbell preachers
8kg x per hand x 12
8kg x x10
few rest pauses

decline skulls
35kg x 12
35kg x10

That was that. Finding a bit of pyramiding throught the weight is helping with the elbow niggles and I feel more ready when the sets get heavier. I might not be quite as strong but I feel a lot less like my muscles will tear and I feel the stress in the muscle rather than the joints
 


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 22, 2013, 09:29:40 AM
Legs today
This time last week, I really tweaked the already injured glute minor so I was a tad nervous.

Leg press
2 plate 50 reps
3 plates 20 reps
4 plates 20 reps
5plates 20 reps
5 plates 10 reps low, 10 reps mind, 10 reps high

leg ext
ss
seated hamstring curl
Just went back and forth. Sets of 10. Must have be 6 sets each

seated calf raise on smiths
130 x 25 rp

Did a lot of stretching, during and after the workout. The glute is much better. It's more of a slight soreness when I have been sitting still rather than a sharp pain.

Next weeks going to be the same kind of workout plan and then another sports massage on the Saturday. Should be sorted by then to do some sensible squats and deads


Title: Re: Training, Eating and life
Post by: daddy1 on November 23, 2013, 06:40:41 PM
Sounds like a good decision mate :)


Title: Re: Training, Eating and life
Post by: felix on November 24, 2013, 12:06:13 AM
Glad to hear your injury is getting better Scott.


Title: Re: Training, Eating and life
Post by: James2011 on November 24, 2013, 12:09:34 AM
Just curious mate how would separateing chest and shoulders help your chest development providing chest is hit first


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 24, 2013, 12:48:13 PM
I always find chest shoulders and triceps a bit of a rushed workout so just doing chest and arms is a pretty quick workout, meaning we can spend a little more time on chest


Title: Re: Training, Eating and life
Post by: Soldiersmudge on November 24, 2013, 01:29:41 PM
Ive dne this mate!!!  chest day, shoulders day, arms day, back day and legs!!  Always felt I wasn't giving Bis and Tris enough focus at the end of another muscle group!!!

Out of curiosity were u plate numbers either side or total??


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 24, 2013, 05:12:03 PM
for the leg press?
either side. Legs are pretty strong with weights I can move so it back. Just restricted a bit on movements at the moment due to a little niggle


Title: Re: Training, Eating and life
Post by: Toby on November 25, 2013, 08:41:18 AM
I have never done chest with shoulders as I like to give each a damn good thrashing! I appreciate they are both push and utilising some of the same secondary muscles but I like to give them both a proper focus. All about working a split to what our own strengths and weaknesses are.

For example my weakness is quads and my biggest strength (and only muscles I think are of an acceptable level) are Hams and Shoulders.

So quads go solo, a session with just them and calves - Priority
Shoulders and hams go together - not a priority, both get worked but do not need as much work so can do them both in one session. Shoulders are given first smash as more important than hams to me (My hams seem to react to anything, and even now, as a fatty, they are still there, ask Shredder!!!)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 25, 2013, 09:38:10 AM
I agree you need to still work your strengths but give special focus to your weaker areas.

For me the upper body is my focus, which is why I hit legs last in the week and group them all together. I'm also knackered after legs and I get a few days r+r training them friday.

For me the back and shoulders goes well together, enjoyed it last week. Managed to stay strong with both body parts. Chest and arms went well. Found that keeping a lot of blood in the whole arm kept my little elbow niggles at bay. So I felt better hitting triceps. Also my chest was very sore, which I liked.

Injury is healing well, every day it feels looser and looser. I'm stretching and foam rolling every day which is working, check up Saturday with the massage man then I think I will be back doing squats and deads. Maybe try and figure out a rack dead set up to take the glute out of it a bit


Title: Re: Training, Eating and life
Post by: daddy1 on November 25, 2013, 12:44:41 PM
I think it is about finding what routine suits each person and going with that to be fair.

Rack deads should take most of the ham and glute work out mate.



Title: Re: Training, Eating and life
Post by: Maveric Matt on November 25, 2013, 01:57:28 PM
Scott, got let Toby get you checking his hams every 5 mins like I had to in Paris! ;D
Like you say made, advice is good, and take what you will, but no-one knows your body like you do.  :)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 26, 2013, 09:32:06 AM
Great can't wait to meet up and check out Tobys hams ;D what a lifestyle we lead.
True mate, we all are a bit different to each other.  I do find that when prepping I need an educated eye to look at me every couple of weeks to see how it's going, rather than flying solo. Next prep I will definalty be getting someone to look me over. Either face to face or by email.



Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 26, 2013, 09:37:08 AM
Back

Chins
me x 15
me x 6
I have a goal of getting to 20 reps of chins, not far off now.

Bent over rows
60kg x 20
60kg x 20
80kg x 12
80kg x 12
80kg x 10

dumbell rows
50kg x 10
50kg x 8

tried rack deads but the fact the rack won't go low enough and I'm mega short meant that they didn't work very well.

Smith shoudler press
50kg x 10
70kg x 6
70kg x 5 then a double drop set

seated laterals
14kg x 10
14kg x 8 then a few partials

rope crunches x 4 sets

My glute issue is getting much better, not wanting to do anything potentially risky this week but bent over rows were out last week and felt fine today.

Training three days straight this week as I'm taking Jan out for the day on Friday to Bath for our 4 year anniversary,which is Thursday. Can't get Thursday off work, but Friday will be very nice with the Christmas market



Title: Re: Training, Eating and life
Post by: daddy1 on November 26, 2013, 10:06:48 AM
With reference to the rack deads mate. I have a mate who is vertically challenged  :)    He stands on the step they use for the classes. i believe it is made by reebok.  Wrks well for him.

Bath is a lovely place to visit and the market is great.

Glad the injury is improving  :)


Title: Re: Training, Eating and life
Post by: Maveric Matt on November 26, 2013, 10:54:29 AM
Is that wide grip chins mate, or narrow/underhand type? 20 reps used to be my party trick at school  ;D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 26, 2013, 07:26:52 PM
I tried the step but just didn't feel safe.

Matt they are about shoulder width and overhand. I have always been poor at chins, so I'm pretty happy


Title: Re: Training, Eating and life
Post by: daddy1 on November 26, 2013, 08:55:29 PM
Fair play mate. For some it work for others no.

Nice chins by the way mate. Keep at them they are a great lat builder  :)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 27, 2013, 09:30:08 AM
Hi Daddy1
I was thinking of taking the start of the deadlift from the rack then lowering to knee high rather than the floor, dorian style. Think thats the best bet with what I have. Once warm I might try some real deads Tuesday.

Going to try some light squats friday after doing the real leg workout.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 27, 2013, 09:35:13 AM
Chest and arms

15 degree incline press
2 warm ups
80kg x 4 to heavy for me
70kg x 5,5,5,4

flys 2 sets
had my partner provide extra resistance in the negative by pushing against my arms.

incline press
50kg x 7 then 4 drops

alternate dumbell curls
1 warm up
18kg x 8
18kg x 6

rope hammers
20kg x 5 then 4 drops
each rep was from a dead stop

pushdowns
2 warm ups
30kg x 10
32.5kg x 10

incline close grip bench
50kg x 9
60kg x 6

overhead rope ext
10kg x 20, just fancied a nice pump

Job done. The 5x5 took up a bit of time and meant the rest of the workout seemed a little rushed. Got through and felt it was productive.

Guess I am never going to be the strongest presser but it gives me something to work on. Last year off I defiantly thickened my chest, quite a bit. Thats my main priority along with thicker abs and not getting to fat ;D


Title: Re: Training, Eating and life
Post by: Maveric Matt on November 27, 2013, 01:51:00 PM
16 reps on the chins is a good number then mate!
Ws that incline press on the smith machine?
Whats the diet looking like atm?


Title: Re: Training, Eating and life
Post by: daddy1 on November 27, 2013, 02:22:37 PM
Hi Daddy1
I was thinking of taking the start of the deadlift from the rack then lowering to knee high rather than the floor, dorian style. Think thats the best bet with what I have. Once warm I might try some real deads Tuesday.

Going to try some light squats friday after doing the real leg workout.


Hey Scott, I would give that type of deads a go for sure. Your back would then be continually under tension.
Let me know how it goes mate  :)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 27, 2013, 02:53:04 PM
16 reps on the chins is a good number then mate!
Ws that incline press on the smith machine?
Whats the diet looking like atm?

Hi mate
Thanks
Incline press today was free bar in the rack.

1)80g oats blueberries, 4whole eggs + 2 whites
2) 30g whey fx, cucumber, almonds
3) 100g cooked weight of turkey, lots of veg 10ml omega oil
4) 30g whey fx cucumber,almonds
5) tea is usually a stir fry, curry,meatballs all home made. Have brown pasta or brown rice
6)100g cooked chicken, teaspoon peanut butter

post workout 30g whey fx, 5g glutamine, 5g creatine, bananna

Seems to be working well


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 27, 2013, 02:54:14 PM
Hi Daddy1
I was thinking of taking the start of the deadlift from the rack then lowering to knee high rather than the floor, dorian style. Think thats the best bet with what I have. Once warm I might try some real deads Tuesday.

Going to try some light squats friday after doing the real leg workout.


Hey Scott, I would give that type of deads a go for sure. Your back would then be continually under
tension.
Let me know how it goes mate  :)

Thanks mate. See what the massage guy thinks


Title: Re: Training, Eating and life
Post by: daddy1 on November 27, 2013, 06:15:23 PM
When is the next massage mate?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 27, 2013, 08:01:49 PM
Saturday, nice and early ;D  wonder if acupuncture is on the menu


Title: Re: Training, Eating and life
Post by: daddy1 on November 27, 2013, 08:06:01 PM
Acupuncture could be a good option mate.

You still foam rolling?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 28, 2013, 09:35:26 AM
The chap that i see have a pretty wide set of treatments he can offer and chooses whats best for the issue.

Yep I foam roller every day


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 28, 2013, 09:41:52 AM
Legs

I have been free from pain for a good week now, injury wise so I thought a session based on squats and form would be good.

Legs ext
ss
hamstring curl
10kg x 20
20kg x 20
30kg x 20

hamstring curl
37.5kg x 8
37.5kg x 8

squats
bar x 20
60kg x 10
60kg x 10
60kg x 10
80kg x 8
80kg x 8
100kg x 10
100kg x 7

Every rep was bang on and obviously shy of failure. To be honest I think going to failure on squats is blinking dangerous. I'd rather have another rep in the bag and them all be perfect than go for that last rep and it be a touch of and get another injury.

Hamstring curl
35kg x 20,, rest paused out the reps

calf press on the plate loaded leg press
ss
standing bodyweight calf raises

4 sets back to back. Burned big time

A lot of stretching and there is a slight tightness in the lower back just above where the glute was knotted but really nothing to worry about. Quite happy that I got through the session.

Me and the training partner have agreed on leg day that one week he squats and I leg press and then swap the week after. He is taller than me and I'm stronger. So we spend ages just changing plates and the rack otherwise.. We are still around to spot each other so it will work well


Title: Re: Training, Eating and life
Post by: daddy1 on November 28, 2013, 09:47:48 PM
Tidy session there mate.

like the plan you and your mate have  :)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 30, 2013, 04:40:48 PM
Sports massage was pretty positive. Glutes a lot better, lower back was a bit tight. Other than that my general tightness in my shoulders etc. Soo all good, see how I feel Tuesday for deads


Title: Re: Training, Eating and life
Post by: daddy1 on November 30, 2013, 09:19:02 PM
Glad to hear that things are on the mend mate.



Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 01, 2013, 02:42:11 PM
So am I mate. Being careful have been good as it's forced me to tighten up on form. I think i was chasing weight a bit quick so all good.

I must admit my ability to get very soft looking is quite annoying. I'm eating to a plan, 2000 cals and I'm looking solid but not what I had planned for the off season. I think I will keep rocking with this until the festive season is done then look to get back down to 65kg for March time.

I am going to implement small cutting phases during the time off. Just to learn a bit more and to stop me getting to fat, which seems all to easy for my body.

If you look at my parents they are both short (not suprise there lol) and pretty standard looking. Dads always been cuddly and so has Mum. I guess thats my genetics right there. Might explain why I can look pretty decent for show number 1 and them my body starts to fight back.

I have no science to back this up, just a general ramble really


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 02, 2013, 09:27:29 AM
Good news on the back/glute front. All feel back to normal. Plenty of warm ups and I can deadlift tomorrow ;D


Title: Re: Training, Eating and life
Post by: Toby on December 02, 2013, 09:33:10 AM
Perfect. Injury affected training is so frustrating so it will be nice to get some heavy shit moving again  ;D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 02, 2013, 09:36:02 AM
Very frustrating, as it was just when I was about to get back to my old lifts and feel confident doing them.

I have learn't that I need some more warm ups sets though, pyramiding up seems to suit this and then crack on.

Form is key and I'm not chasing weight at the risk of form as I think I did a bit with tat log book beating.

If I feel like the weight is light it's getting upped but if the day ain't a great one I'm happy to use drop sets etc


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 03, 2013, 09:45:59 AM
Back and shoudlers
Warmed up with some straight arm pulldowns and normal pulldowns

Chins
me x18 2 more to go
me x 6
me x 6
first set overhand shoulder width, second under hand, third overhand close grip

Bent over rows
60kg x 20
80kg x 12
100kg x 8

deads
100kg x 15
120kg x 6
140kg x 6
170kg x 3
felt pretty decent, stretched out between sets. Very slight feeling of the niggle but I guess i'm aware of anything that doesn't feel right.

dumbell shoulder press
12kg x 20 warm up
32kg x 8
32kg x 6

seated laterals
12kg x 12
12kg x10

these were supersetted with laterals, you raise the dumbells as a lateral but lower like a front raise and these burn like hell. Could only use the 6kg dumbells

Bit of abs and that was that.



Title: Re: Training, Eating and life
Post by: Maveric Matt on December 03, 2013, 10:51:22 AM
Good work on the chins mate.  I like what you did there.  :)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 03, 2013, 02:46:44 PM
thanks mate.

Nothing builds the lats like chins. Quite happy with the deads as well.

A slight feeling in the glute but nothing to worry me. A few years out, working hard should see me back on stage looking pretty different


Title: Re: Training, Eating and life
Post by: daddy1 on December 03, 2013, 09:07:03 PM
Love the way you mixed the grip up on the chins mate  ;D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 03, 2013, 09:12:38 PM
After speaking to a few people I have come to the conclusion that basics work for me.

Basic old school lifting and basic eating. Still using shakes but supplements are very bare bones and they will stay that whey lol

Just hard work and constancy getting the job done


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 04, 2013, 02:44:52 PM
wondered how my body might react to yesterdays session. No issues thankfully, Sore where I should be but everything else seem good.



Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 05, 2013, 11:53:28 AM
CHEST AND GUNS

Incline dumbell 30 degree bench
30kg x 10
40kg x 3
32kg x8

dips
me + 20kg x 7 rp4 rp 2

press machine
55kg x 6
60kg x 4 then 6 drops

dumbell flys 15 degree bench
14kg x 8
14kg x9

reverse grip pushdowns with globe gripz
few warm ups
20kg x 1 set of 21's
20kg x 10
ss
ez bar curls
35kg x 21's
35kg x 8

across body hammers
18kg x 8
18kg x 9

overhead dumbell ext
28kg x 9
28kg x 9

then some rope crunches for abs

Pumped to the max, felt strong, no niggles.  ;D


Title: Re: Training, Eating and life
Post by: Toby on December 05, 2013, 11:54:52 AM
No niggles is good, at last!!!

Nicely done getting the 40's moving on the incline.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 05, 2013, 02:36:20 PM
I agree about time to.

40's were solid reps but the last one had a bit of a spot.

Looking to push hard the next few weeks then back off at Chrimbo. Might go in to the gym if I get chance


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 06, 2013, 09:22:23 AM
LEG DAY
I personally love leg and back days as I get to move some decent weight.

Leg ext
10x20
20x20

Hamsting curl
15kg x 20
25kg x 20

Those were warm ups

Leg press
120kg x 20
200 kg x 20
300kg x 12
350kg x 12
200kg x 20
200kg x 6 ds 160kg x 6 ds 120kg x6 this was feet narrow on this whole set

squats more for a from check than anything
60kg x 10
60kg x 5
100kg x 7
100kg x 6

hamstring curl
40kg x 8
55kg x 3 then a drop

calf press
150kg  x8
150kg x 6

Jon done. Had a bit more time today. Hence the added squats. I really want to get the form dead right before I start upping the weight again. I got the safetys so they are just right and I felt confident today. So next week I can build on that


Title: Re: Training, Eating and life
Post by: felix on December 06, 2013, 04:50:08 PM
Very strong lifting Scott nice to see your pull ups going so well too.


Title: Re: Training, Eating and life
Post by: daddy1 on December 06, 2013, 07:18:32 PM
LEG DAY
I personally love leg and back days as I get to move some decent weight.

Leg ext
10x20
20x20

Hamsting curl
15kg x 20
25kg x 20

Those were warm ups

Leg press
120kg x 20
200 kg x 20
300kg x 12
350kg x 12
200kg x 20
200kg x 6 ds 160kg x 6 ds 120kg x6 this was feet narrow on this whole set

squats more for a from check than anything
60kg x 10
60kg x 5
100kg x 7
100kg x 6

hamstring curl
40kg x 8
55kg x 3 then a drop

calf press
150kg  x8
150kg x 6

Jon done. Had a bit more time today. Hence the added squats. I really want to get the form dead right before I start upping the weight again. I got the safetys so they are just right and I felt confident today. So next week I can build on that

Yeah I love leg days at the start, then hate them half way through, then love them at the end.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 07, 2013, 10:11:01 AM
Thanks Felix and Daddy.

I always feel I am happiest when I have a workout and my t shirt is soaking, even in winter.

My legs are in tatters today, so sore, hams, glute and quads. Even the tear drop is burning. LOVE IT.



Title: Re: Training, Eating and life
Post by: daddy1 on December 07, 2013, 07:51:03 PM
Sounds like me mate. Got to the car after a leg session and they just went. The wife had to drive home  ;D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 10, 2013, 09:46:30 AM
Well Sunday was fun, not.
Had some buck wheat pancakes. 3 tiny ones, think they are called blenies. I had a massive allergic reacition. Felt sick, heayfever like symptons and then a very angry rash all over my body apart from my face. Lots of antihestamine and e45 cream and it's all gone today. Found out buckwheat is a grass and i get hayfever.

BACK AND SHOULDERS
Chin
me x 20!!!!!! last few were a bit swingy but got em

vertical traction machine
70kg x 6
80kg x 4 then 8 drops

low low machine
80kg x 6
95kg x 4 then 8 drops

dumbell row
54kg x 6
44kg x 8
44kg x 8
44kg was much more controlled.
ss
dumbell pullovers
22kg x 10
22kg x 10

smith shoudler press
30kg x 15
50kg x 8
70kg x 9
75kg x 4 then 3 drops. The last drop was done super slow on the negative and eplode on the positive, which burned like hell.

cable laterals
35kg each side x 8 3 sets
constant tension, no swinging really hit the side delts

bent over laterals
10kg x 10
10kg x 10

Really getting the hammer down for these last two weeks before christmas. We are doing a deadlift session on christmas eve. The whole workout is deads


Title: Re: Training, Eating and life
Post by: Toby on December 10, 2013, 09:54:23 AM
Those are some serious good numbers mate. DB rows and Smith shoulder press jumping out. Strength is clearly fully back


Title: Re: Training, Eating and life
Post by: BulkPowders.co.uk on December 10, 2013, 11:02:40 AM
I was thinking the same as Toby: your strength is coming along nicely. :)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 10, 2013, 11:53:42 AM
Thanks chaps. What with competing all year and the picking up the shoulder niggle and the glute niggle I haven't been right on the money for ages. I feel that having a training partner is helping as well for pressing especially.

I know that if I consistently train and eat well then improvements will come over time. Also I like the last two weeks of a training cycle to really smash myself into the ground knowing time off is coming


Title: Re: Training, Eating and life
Post by: Maveric Matt on December 10, 2013, 01:46:11 PM
Good stuff mate! Were the pancakes shop bought? Or did Jan stich you up? ;D
I've only ever DB rowed the 55's at my gym once - they are a lump!

Deadlifting christmas eve? make sure the backs not too stiff to open your presents!  ;)


Title: Re: Training, Eating and life
Post by: Nic on December 10, 2013, 02:16:49 PM
Buckwheat's not a grass (it's not really wheat - who knows why it's called buckwheat!) but -

"Buckwheat can be a potent allergen. In sensitive people, it provokes IgE-mediated anaphylaxis.[27] The cases of anaphylaxis induced by buckwheat ingestion have been reported in Korea, Japan and Europe, where it is more often described as a "hidden allergen".[28][29] A recent article by Heffler et al. showed allergic reactions, even severe ones, induced by accidental ingestion of buckwheat as "hidden allergy", are not so rare as previously described.[30]

"Light sensitivity, called "fagopyrism,"can result from the fagopyrin in buckwheat. The symptoms are a rash on exposure to sunlight...."
(from good old http://en.wikipedia.org/wiki/Buckwheat)

Apparently buckwheat is related to rhubarb (?) Can you eat that?

Blimmin' blinis! Avoid cocktail parties ;)


Title: Re: Training, Eating and life
Post by: Nic on December 10, 2013, 02:17:44 PM

Deadlifting christmas eve? make sure the backs not too stiff to open your presents!  ;)
Perfect excuse to park yourself in an armchair all day! :D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 10, 2013, 02:50:01 PM
Good stuff mate! Were the pancakes shop bought? Or did Jan stich you up? ;D
I've only ever DB rowed the 55's at my gym once - they are a lump!

Deadlifting christmas eve? make sure the backs not too stiff to open your presents!  ;)

Jan made them!! We were trying them out for her Birthday party on Sunday. He sister is having wheat issues. Fair to day she won't be getting them lol

I'm sure I will be fine, plenty of glutamine  ;D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 10, 2013, 02:51:27 PM
Buckwheat's not a grass (it's not really wheat - who knows why it's called buckwheat!) but -

"Buckwheat can be a potent allergen. In sensitive people, it provokes IgE-mediated anaphylaxis.[27] The cases of anaphylaxis induced by buckwheat ingestion have been reported in Korea, Japan and Europe, where it is more often described as a "hidden allergen".[28][29] A recent article by Heffler et al. showed allergic reactions, even severe ones, induced by accidental ingestion of buckwheat as "hidden allergy", are not so rare as previously described.[30]

"Light sensitivity, called "fagopyrism,"can result from the fagopyrin in buckwheat. The symptoms are a rash on exposure to sunlight...."
(from good old http://en.wikipedia.org/wiki/Buckwheat)

Apparently buckwheat is related to rhubarb (?) Can you eat that?

Blimmin' blinis! Avoid cocktail parties ;)

Love rhubarb

It was very odd. I'm allergic to a lot of plants in the garden, which is why Jan does the garden and I clean the cars ;)

I have never had a reaction like that before. The rash was pretty amazing


Title: Re: Training, Eating and life
Post by: Nic on December 10, 2013, 02:57:41 PM
Not good! Hope you are OK now mate


Title: Re: Training, Eating and life
Post by: daddy1 on December 10, 2013, 05:06:23 PM
Sorry to hear about the upset you had mate. Hope you are good now?
nice to see the weight increases too  ;D
looking forward to the deads report to see how they went.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 11, 2013, 09:43:06 AM
I was rash free yesterday so that was bonus.

Feeling much better in the gym, more confident at pushing on now. I do have to get pretty warm before I really crack on but thats the joys of the winter mornings


Title: Re: Re: Training, Eating and life
Post by: bodyfitnessqueen on December 11, 2013, 11:31:45 AM
Hey

Just had a read through your journal,  will be keeping an eye on how you get on..

Keep up the good work:)

tapa talking...


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 11, 2013, 08:34:59 PM
thank you, hopefully a few pb's will be hit soon


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 12, 2013, 09:41:43 AM
Chest and guns

15 Degree incline flys
general warm up
14kg x 10 this was more of a warm up than anything
20kg x 11 rp 5 rp 4

45 degree incline press
70kg x 6
70kg x 6 then three drops with super slow negatives, pause on the chest and partials

dumbell floor press
20kg x 9
20kg x 8

barbell curl ez bar
35kg x 9
35kg x 6 very slow negatives

double dumbell curls with very slow negatives.
For the curl you curl up normally but rotate the arms away from the body for the negative
8kg x 10
10kg x 8
After each set I did some hamer curls

reverse grip pushdowns
15kg x 9
17.5kg x 9
should have gone  a bit heavier

ez bar tri ext
35kg x 9
35kg x 7
very slow in the positive and negative as these can play my elbows up. The very slow work means my triceps are fried but no elbow pain.

few sets of rope crunches
Tomorrow I squat and I will be doing squats for 99% of the session


Title: Re: Training, Eating and life
Post by: K_Dogs on December 12, 2013, 12:36:09 PM
Shut up and squat  ;D No nonsense, great when you don't have much time and enjoyable in a strange way.
The other 1% will be laying on the floor panting.


Title: Re: Training, Eating and life
Post by: Maveric Matt on December 12, 2013, 01:38:48 PM
Tomorrow I squat and I will be doing squats for 99% of the session

^This guy crazy! ;D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 12, 2013, 08:45:43 PM
im quite looking forward to it. Not so much the pain on Saturday ;D


Title: Re: Training, Eating and life
Post by: daddy1 on December 13, 2013, 12:03:21 AM
Enjoy the squats mate  :)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 13, 2013, 09:41:18 AM
Squats

Few warm ups on the leg ext and hamstring curl. Quite a few reps to warm the area up

squats
bar x 20
bar x 10
60kg x 10
60kg x 5
100kg x5
100kg x5
140kg x 5 Not 100% happy with the form. Everything was fine, but my knees seemed to turn in a bit
150kg  x 2 pretty decent,
100kg x 4 dead stop on the rack
100kg x 5 ds 60kg x 8 felt the reps were getting not 100% form so stopped

dumbel sldl
18kg dumbells x 30. This is how i made my injury flare up so wanted to test this out.

Legs battered, very happy with how that went, the 140kg knee wobble was a confidence thing I think. So now I have the knowledge that I can do 140kg I would imagine next time would be fine


Title: Re: Training, Eating and life
Post by: Maveric Matt on December 13, 2013, 10:55:44 AM
Good stuff mate.
I know what you mean about the confidence thing.  I've just started back on the squats, the weights are still feeling heavy atm, but seem to move ok.  Bloody bar hurts still!


Title: Re: Training, Eating and life
Post by: Toby on December 13, 2013, 11:21:29 AM
Nicely done. Good to get back under the bar for some heavy stuff buddy. A lot is mental, back in the groove and next time will be even more productive.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 13, 2013, 02:38:00 PM
I agree squats is a very mental battle. No one want to get stuck at the bottom on a reps of squats, even with the safety bars.

I often wonder if we totally freed our minds from all these barriers what we could acheive


Title: Re: Training, Eating and life
Post by: daddy1 on December 13, 2013, 06:10:17 PM
I agree about the mental side of things guys. It plays a huge part in your lifting. Go in with a positive attitude and attack the lifts you have a good solid session. Go in a little tired and some doubt things just don't come together.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 14, 2013, 09:00:06 AM
Training is so much a mental battle.

Like yesterday my training partner was on the leg press loaded 200kg, never done it before. However I told him he could do it and shouted him through 11 reps.

I have been trying to stay reasonably lean in this post comp phase and my waist has stayed tight enough for me to have 30 inch waist trousers. Now my legs are meaning I'm wearing 32's as the 30's are getting like tights.

Now my body just seems to want to grow, so I am of the mood now that my training is on track to let fly with a slow upping of calories and letting my body do what it want to do. I need to be thicker up top, so good food and training like a beast will get that done.

My macro split of 40/30/30 is working a treat and I feel great. So lets grow


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 17, 2013, 09:39:16 AM
Weekend was pretty awsome. Jan's birthday yesterday, so we went shopping and I got her a nice lunch. Sunday the family came round for a bit of a gathering. Really nice. Must admit when competing it's the family gatherings that are the worst as your feel a bit on the outside.

This week and over christmas I'm just going to enjoy my food. Still sticking to my basic plan but if I fancy a mice pie etc then I'm having it.

Back and Shoudlers

Chins
me x20reps
me x 5
the 20 reps pretty much did me in

reverse grip pulldowns
70kg x 6
60kg x 8 then 5 drops

deads
60kg x 15
100kg x 10
140kg x 6
180kg x 3

Dumbell shoudler press
12kg x 20 for a warm up
30kg x12
32kg x 6

seated laterals, dead stop at the bottom
10kg x 10
10kg x 10
10kg x 10
they burnt

then rope crunches

Training wise, this weeks the norm. Then Monday and Tuesday next week. Just deads on Monday then maybe a leg session Tuesday.


Title: Re: Training, Eating and life
Post by: Maveric Matt on December 17, 2013, 01:48:36 PM
Good decision regarding the diet mate.  If you cant enjoy christmas with the family things have gone seriously wrong.
Nailing the chins again dude! May have to have a stab at these again soon! what's your BW at present?


Title: Re: Training, Eating and life
Post by: K_Dogs on December 17, 2013, 02:22:38 PM
20 chins, great work.
I haven't been able to do that since the Marines. Same as MA, need to give these more attention.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 17, 2013, 02:38:31 PM
Good decision regarding the diet mate.  If you cant enjoy christmas with the family things have gone seriously wrong.
Nailing the chins again dude! May have to have a stab at these again soon! what's your BW at present?

Totally agree mate. I keep the diet pretty on point all year and with this year I dieted a lot of the year so it's a great time to enjoy the food.

Trouble is I can put weight on so easily, always have. I'm about 68-69kg at the moment, probably more after christmas. Thinking about letting my body enjoy the food and hard training till My Birthday and then have a bit of a cut.



Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 17, 2013, 02:39:04 PM
20 chins, great work.
I haven't been able to do that since the Marines. Same as MA, need to give these more attention.

cheers mate been a goal. The last few were a bit swingy but got them.



Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 17, 2013, 09:16:45 PM
randomly, Jan has a montage up our stairs or pics and some of my first  show. Blimey, compairing them to how I look now. I really have added some good size to my upper body. I'm probably no stronger now than I was then and I certainly don't compete any heavier, if anything i need to be lighter as my condition has never been what you might call shredded.

Just goes to show, keep plugging away and the gains will come


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 18, 2013, 10:38:41 AM
I thought it was time I shared my exciting news. I will be leaving my current employer on Chrsitmas eve and starting a new job on the 2nd of January.

I have been working for a sports nutrition and health food wholesaler and am now off to work for a wholesaler of sweets. The new job is much closer to home and has some pretty exciting career prospects.

This does however mean that my sponsorship with Smart tec has now ended. So I will be buying my supplements like everyone else. I feel that Bulkpowders offer the best range and quality so I will be fully supporting Bulkpowders with my cash ;D


Title: Re: Training, Eating and life
Post by: K_Dogs on December 18, 2013, 12:38:58 PM
Bigger and better all round then!. Good luck mate. 8)


Title: Re: Training, Eating and life
Post by: Toby on December 18, 2013, 12:43:31 PM
A sweet wholesaler would destroy me, willpower tested, and failed!


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 18, 2013, 12:51:19 PM
There is plenty of naughty treats in the warehouse where I am now. Green and blacks, kilo tubs of peanut butter and lots of flapjacks. So it's much of a muchness really.

Interestingly Eddie Izzard was on the radio yesterday and said how he went on a month without refined sugar and it knocked any cravings he had on the head.

So prep wise, no cheat should have the same effect


Title: Re: Training, Eating and life
Post by: Maveric Matt on December 18, 2013, 01:36:12 PM
I'm a bit the same with beer etc.  Haven't drank in ages, now if i have one it's like - yuk!

Are you going to take away any 'gifts' when you go?  ;) ;D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 18, 2013, 02:06:56 PM
I couldn't comment Matt, not many freebies these days but I have used my trade account while I can


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 19, 2013, 09:37:00 AM
Chest and arms today

30 degree dumbell press
few warm ups
32kg x 10
32kg x 10

15dgree dumbell press
32kg x 8
32kg x 7

flat dumbell press
30kg x 6
24kg x8

pec dec
40kg x 9 the 4 drops

cable curl
25kg x 12
25kg x 6 then 4 drops
ss
rope pushdowns
15kg x 12
15kg x 10 then 3 drops

across body hammers
20kg x 8
20kg  x6 then a few rest pause reps

ovrehead dumbell ext
30kg x 10
32kg x 10

then did some weighted ab stuff

Pretty solid workout. Quite enjoyed mixing up the angles on the pressing and I like the fact that I am feeling strong at the moment


Title: Re: Training, Eating and life
Post by: daddy1 on December 19, 2013, 01:00:50 PM
Congratulations on the new job mate  ;D

just shows you that by keeping pics, how much difference you can see.

I remember the first pics you posted. WOW what a total transformation  ;D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 19, 2013, 05:25:19 PM
thanks mate.

They are the show photo's which I always buy, good or bad result.

I remember the 80kg pics. Thought I was bulking, turns out I was just getting fat ;D


Title: Re: Training, Eating and life
Post by: felix on December 19, 2013, 07:51:17 PM
Congratulations on the New job Scott.


Title: Re: Training, Eating and life
Post by: daddy1 on December 19, 2013, 07:56:31 PM
thanks mate.

They are the show photo's which I always buy, good or bad result.

I remember the 80kg pics. Thought I was bulking, turns out I was just getting fat ;D

We all live and learn mate. You certainly learnt  :)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 20, 2013, 09:32:09 AM
Cheers mate. Looking for the next step now. Want to get from decent condition, to the best condition that wins higher level shows


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 20, 2013, 09:36:03 AM
Legs Today

Leg ext
10kg x 20
20kg x 20
30kg x 20

leg press
120kg x 10
160kg x 10
200kg x 10
360kg x 10
400kg x 10
260kg x 10 ds 240kg x 10 feet close 200kg x 10 feet close 160kg x 10 feet high and wide 120kg x 10 feet high and wide

dumbell sldl
20kg x 12
46kg x 10
46kg x 6

hamstring curl
35kg x 8
35kg x 8  and two drops

calf press
80kg x 20
120kg x 5
120kg x 8
then a static hold

Pretty dead after that one. Getting 400kg on the leg press was pretty much all the weight in the gym, so I think I will pre exhaust next time and go for sets of 20

Monday we are going to do benching and then a upper body circuit

Tuesday is deads for 45 minutes


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 23, 2013, 09:42:35 AM
Bit of a bits and pieces workout today

incline smiths
30kg x 20
40kg x 20
50kg x 10
70kg x 9
70kg x 3 then adrop

squats
bar x 20
bar x 20
60kg x 10
60kg x 10
100kg x 20 NEW PB!!
100KG X 5 just for form

then did some laterals, cable curls, pushdowns and abs. Nothing to demanding, got a decnt amount of weight moved but more of a pump through


Title: Re: Training, Eating and life
Post by: Toby on December 23, 2013, 09:46:56 AM
Nicely done mate, new PB day today!

100kg for 20 is a real snorter, heavy enough to feel it but light enough to rep comfortably, then when you hit a dozen it begins to really start taxing and by 17, she feels like 150! lol


Title: Re: Training, Eating and life
Post by: felix on December 23, 2013, 04:32:32 PM
Well done on the PB Scott.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 23, 2013, 08:40:09 PM
Thanks gents
100kg for 20 is one of those lifts I have always wanted to get and since it was never going to be a full on leg session I could attack it.

10 reps was pretty fine. about 15 things got a bit interesting, the last 2 reps were a right mental challenge


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 24, 2013, 09:38:13 AM
Well today was always going to be deadlift day but after reasing Felix ad Dave's post I went about it a little differently

Deads
bar x 15
60 x5
60kg x 5
100kg x 5
100kg x 5
140kg x 5
140kg x 5
180kg x 1
200kg x 1
140kg x 5
140kg x 5
140kg x 5

I stretched out my lower back in between sets, to try and keep it loose.

Pulldowns
55kg x 20 full extension and full contaction

Then did some abs. DOMS kicking in already


Title: Re: Training, Eating and life
Post by: Badger on December 24, 2013, 10:17:29 AM
Exceptional deadlifting Scott!


Title: Re: Training, Eating and life
Post by: Maveric Matt on December 24, 2013, 01:40:11 PM
Good stuff mate! looks like the strength is now fully back.
Quite a big jump from 140-180?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 24, 2013, 02:16:09 PM
Thanks Dave and the Shredder ;D

It was one of those session where I knew I had 200kg in me. My backs been feeling good and I'm at my offseason weight.

140-180kg is a decent jump but I knew I had 180kg in me, as i did 3 reps last time. 200kg was the goal.

I am thinking of doing a couple of month prep, trial come May time. I never have much family stuff on around those months and I want to see if just being bang on with no cheats means I can get away with higher calories and less cardio. Or infact I need to trim both to get stage ready


Title: Re: Training, Eating and life
Post by: felix on December 24, 2013, 06:23:06 PM
Fantastic deadlifting Scott.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 30, 2013, 11:34:13 AM
thanks Felix


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 30, 2013, 11:39:42 AM
I have taken a decent time off now and relaxed completely. Felt good.

After last times squatting session I wanted to squat alone and b
uild up my confidence at handaling heavy weight.

Took a while to get warmed up and have my legs feeling loose.
50 reps leg ext and hamstring curl
bar x 20
bar x 20
60kg x10
60kg x 5
100kg x 5
100kg  x5
140kg x 2
150kg x 2
160kg x 2
100kg x 10
100kg x 6

front squats
60kg x10
60kg x 8

seated hamstring curl
50kg x 4 ds 40kg x 4 ds 30kg x 8

Pretty solid session. Had to do lots of stretching before the squats felt right but got there in the end. Did some hiit cardio after on the x trainer. Felt like I was going to die at points, so I really need to get my cv fitness up. The bike really burns my legs on hiit, so I might add a 10 minute session on some of my workouts if time allows.

Hopefully we will get a stepper in our spare room once we have turned it into an office


Title: Re: Training, Eating and life
Post by: Maveric Matt on December 30, 2013, 01:46:08 PM
Good stuff mate, good numbers too.
When do you think the home set up will be up and running? Has Jan set some wheels in motion yet regarding work etc?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 30, 2013, 04:23:24 PM
Thanks mate. After last times, unconfident squatting, I wanted to feel in the groove. Seem to be better squatting on my own with the safetys than with a spotter.

I think it will be a while. Jan has a couple more modules to go. All the nutrition stuff has been completed just a couple on setting up your business etc. Her works have said she can take a whole Friday off, so she can get a few clients on a Friday. Just start small and see how it goes


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 31, 2013, 10:13:29 AM
Well after I negotiated the weights that everyone had left everywhere I trained.

Chest and guns (and a back excercise to see ho it was)

Incline bar press
bar x20
40kg x 10
60kg x 10
80kg x 2 ds 60kg x 4
60kg x 6

flat bar press
60kg x 6
60kg x 6

decline smiths with globe grips
50kg x 9
50kg x 8
50kg x 8

flat flys with globe grips
12kg x 10
12kg x 10

incline press machine
60kg x 7 then 4 drops

did a decline cable pullover for lats as I have wanted to try this but never had time. Really hits the lats, like it

ez curl with globe grips
35kg x 3 sets of 8-10

pushdowns with globe grips
10kg x 30
15kg x 10
20kg x 10
30kg x 8
30kg x 8

dumbell preachers
10kg x just kept swapping hands when failure was reached

overhead dumbell ext
32kg x 10
36kg x 8

dumbell hammers
20kg x 10
20kg x 10

single arm pushdowns
just did 2 sets

then did some rope crunches

Bit more free time so more volume today, even did 10 minutes rowing. I'm getting the need to try and improve my cv fitness, so will tack on 5-10 minutes of fast paced cv at the end of my workouts, time permitting just to help with cv conditioning
 
 


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 31, 2013, 01:48:52 PM
Well it being new years eve it's a time of reflection and time to look to the future.

2013 was an odd one comp wise. 1st at Yorks, obviously happy with the result but my condition could have been better and I knew that coming inot the show, did my best but made a few errors on prep that I can easily change
Taunton, tried keto, tried a carb up and tried hiit cardio. Got them wrong.Quite enjoyed keto, felt decent on it, I should have cut cals more and not done a carb up as they never work for me.

UKDFBA Body was pretty shot by this point, unresponsive but with the help of Helder I managed to look as good as I could really.

So all in all, condition is my main problem, naturally and genetically. I'm pretty soft looking and gain weight very easily. Mum and dad are pretty cuddly you might say.

So the plan is a few years off, gain some upper body mass to match the legs and put into place what I have learn't. I think a better way would be to keep my macro split as a 40/30/30 as it now is and cut calories from there, keeping the balance.

I do seem to get pretty drained on prep with hiit cardio, so I might put it in maybe once a week, but the majority will the the steady state stuff.

I also do better with someone to have a look at me every week near the end or month on month at the start, so hopefully i can sort that out next time.

Lifes been pretty good, we have had a great time, Jans worked really hard at her course, got a new car, got a new job to start and met some great people.


Title: Re: Training, Eating and life
Post by: daddy1 on December 31, 2013, 02:47:06 PM
Nice write up of your year mate. Very honest as ever  :)

I wish you and Jan all the best for your new ventures in 2014  ;D


Title: Re: Training, Eating and life
Post by: SuperSi on January 02, 2014, 12:07:01 PM
Shame to see you've left CLF, Scott. I remember your enthusiasm when you got the job. Exciting times ahead though. :)

Your lifting looks to be flying!


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 02, 2014, 07:56:06 PM
It's a shame Si but I have to look after my interests and they are not at CLF.

Selling sweets seems much more fun

Back today

chins me x 15
me x 5

2 arm dumbell rows
30kgs x8
30kg x 9

pulldowns
60kg x 9
60kg x 9
trying not to jerk these down to much and pull with the lats

dumbell rows
54kg x 6
54kg x 6
then did some rope pullovers

Abs to finish


Title: Re: Training, Eating and life
Post by: Toby on January 02, 2014, 07:56:42 PM
We may start calling you Willy Wonka  ;D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 02, 2014, 09:10:53 PM
been called worse ;D


Title: Re: Training, Eating and life
Post by: Maveric Matt on January 02, 2014, 09:13:35 PM
We may start calling you Willy Wonka  ;D

Wonky what?.......... ;D


Title: Re: Training, Eating and life
Post by: Toby on January 02, 2014, 09:18:02 PM
Little Willy for short?


Title: Re: Training, Eating and life
Post by: Nic on January 02, 2014, 10:20:11 PM
I just snorted with laughter in a very un-girltalk manner at ^^^ that!


Sent from my iPad using Tapatalk (http://tapatalk.com/m?id=1)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 03, 2014, 08:42:48 PM
Mr Hines, trust you ;D I told you not to tell anyone lol

Shoulders and Triceps today
I have trained four times this week. I find that without being at work I seem to recover much quicker. Not that I do a manual job, i guess the daily grind takes it toll.

I guess I could always do a four way split but train 3 days per week, so a nine day split rather than a 7 day split.

Dumbell shoulder press
3 warm ups
32kg x 7
24kg x 9

standing laterals
16kg x 9
16kg x 8

supersetted
bent over laterals/ seated side laterals 10kg 10 reps each exercise

Over head dumbell ext
40kg x 6
34kg x 9

I did triceps earlier in the week but feel this excercise more than any other tricep excercise.

Then tagged on 5 minutes of hiit rowing 30 seconds sprint, 30m seconds recovery. Killer


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 07, 2014, 07:34:07 PM
Back to work and the old routine

Back and shoulders today

Reverse grip pulldown
20kg x 20
30kg x10
40kg x 10
50kg x 10
60kg x 10
70kg x 9
80kg  x 4

deads
60kg x 15
100kg x 12
140kg x 10
170kg x 3

low row machine
80kg x 6
70kg x 8

dumbell seated lateral
14kg x 11
14kg x 10

dumbell shoulder press
26kg x 10
26kg x 9
Kind of felt I had been going to heavy on the pressing so made sure I got a good range of motions with these.

Job done. Felt good, solid, consist ant workouts and food will add the muscle I need


Title: Re: Training, Eating and life
Post by: K_Dogs on January 08, 2014, 10:34:01 AM
Mr Wonky, I think that Jelly babies have been proven to be a very good post workout carb and Shredder users Turkish delight. So maybe a post workout range of sweets is in order. Despite it being a tough task I am willing to assist in market research  ;)


Title: Re: Training, Eating and life
Post by: Maveric Matt on January 08, 2014, 10:50:54 AM
I feel a new nickname has been born........... ;D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 08, 2014, 08:30:31 PM
Awsome Matt gets Shredder and I get Mr Wonky !!


Really off sugar at the moment. After the Christmas feasting I am not even using it post workout and just having and oats and whey shake.

Feel much better. The jumbo oats for breakfast are pretty tasty


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 09, 2014, 07:20:14 PM
These 5 days weeks at work are bloody long!!!

Incline barpress
bar x 20
40kg x 10
60kg x 8
70kg x 6
80kg x 3 ds 60kg x 3 ds 40kg x 8

flat press machine
60kg x 5 the 4 drops
50kg x 6

decline dumbells
16kg x 6 rp 4 rp 3

seated dumbell curls
20kg x 6
20kg x 6

reverse pushdowns
20kg x 10
20kg x 9

ex curls
40kg x 8
40kg x 11 be free in the from

overhead dumbell ext
36kg x 10
36kg x 8

Good workout well I am always mega pissed at how weak my pressing is. Generally pretty rubbish, whcih is why I add in drop sets and rest pause as much as I can to try and get some kind of intensity.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 10, 2014, 07:37:38 PM
nice simple one today

squats
bar x 20
60kg x 10
60kg x 5
100kg x 5
100kg x 3
140kg x 5
140kg x 5
140kg x 4

Really not feeling the squats today, just felt off. Like they were a real grind

Calf press
150kg x 8
150kg x 7 then partials

hamstring curl,seated
35kg x 8
35kg x 8

The seat is to har back for me and I end up arching my back. So i held the front of the seatand sat with my back off the pad. Much better feeling on the hammies.

This week I have foudn my workouts to be ok, just solid


Title: Re: Training, Eating and life
Post by: daddy1 on January 10, 2014, 08:01:30 PM
Nice consistent week there mate.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 11, 2014, 01:01:55 PM
Thought id post up a general eating at the weekend. Trying to kee a  good balance of working towards my goals with having a nice time food wise.

1) oats and eggs with berries. Or oat pancakes, with a bit of jam and a shake, nuts
2) shake and nuts
3) 4 whole eggs, 2 slices of granary toast with nut butter on or chicken and some veg
4)shake and nuts
5) whatever I want for tea, a roast and a dessert
6) chicken or if I have forgotten to get some out, I have a shake and nuts

So looks like a lot of shakes but it's hitting the numbers and allows me to be quite free with my weekends


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 14, 2014, 07:25:15 PM
Nice basic back session today

Chins
me x 10 very controlled reps
+8kg x 5
+8kg x 3 then me x 4

deads
60kg x 15
100kg x 10
140kg x 5
170kg x 5 2 up on last week

pendaly rows
90kg x 6
90kg x 8
These are savage

dumbell shoulder press
34kg x 7
34kg x 7
The joys of having a spotter

The super supersetted seated laterals and face pulls 3 sets each. Really blowing

Did a bit of abs after.

Nice workout, strengths on the rise


Title: Re: Training, Eating and life
Post by: daddy1 on January 14, 2014, 07:47:44 PM
looks a good workout mate  :)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 15, 2014, 08:18:40 AM
i certainly feels like it today mate. Really sore


Title: Re: Training, Eating and life
Post by: K_Dogs on January 15, 2014, 01:23:03 PM
Diet - tick!
Training - tick!
Living life - tick

I don't really need to say anything else; good work mate  ;D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 16, 2014, 07:24:37 PM
must admit I'm really enjoying life at the moment. Clf was mega stressing me out. I'm much happier doing what i'm doing. Funny even being un sponsored is less stressful.

Chest and guns today

15 degree dumbell press
36kg x 5
36kg x 4
36kg x 3

flat press machine
60kg x 8
60kg x 6 the 6 drops

static hold with 80kg

decline dumbell flys
16kg x 7
16kgx 8

overhead cable ext
ss
cable curls

Both had the globe grips on
first set was 30kg and the second was 25kg

alt dumbell curls
16kg x 8
16kg x 7

overhead dumbell ext
36kg x 12
38kg x 8

the did some weighted abs

week day diet is
1) eggs and oats
during workout bcaa and creapure
2)pwo whey and oats
3)shake and nuts
4)green beans chicken and oil
5)shake and nuts
6) homemade tea
7)chicken and nuts

4l of water per day and fruit teas, coffee etc

The shakes are now essential at work as it's just not possible to eat, due to the phones


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 17, 2014, 07:53:40 PM
Legs,

Leg ext
10kg x 20
20kg x 10
30kg x 10
40kg x 10
50kg x 8

hamstring curl
15kg x 20
25kg x 10
35kg x 10
45kg x 8

dumbell sldl
20kg x 15 warm up
15kg x 10
15kg x 12

leg press
3 plates a side x 10
5pas x 10
7 pas x 10
7pas x 11 then 3 drops

calf press
2 pas x 15
3pas x 10
3 pas x 12 then a static hold

back squats.
60kg x 10
100kg x 10 then rp 4 more

I really pre exhausted the legs before the leg press otherwise i'm hunting around to find 400kg, which is a right pain as it's most of the weight in the gym!!!

Squats have not been feeling right and I have finally got it down to
1)I need to be pretty warm to feel right. So going to do them after hammies
2) The floors that rubber mat with pimples on and it just feels, unlevel, just a touch but enough.

On a plus Benj is doing well and got a 110kg squat today for 6 reps. New pbs for him each time


Title: Re: Training, Eating and life
Post by: daddy1 on January 17, 2014, 07:57:39 PM
Good solid sessions mate. Good to hear your training partner is coming on.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 17, 2014, 09:10:31 PM
Thanks mate.

If he competes or not is neither here nor there to me. He has stuck to the plan and for that I respect him. Nice lad and his life is going really well


Title: Re: Training, Eating and life
Post by: daddy1 on January 17, 2014, 11:12:55 PM
good for him mate. At least he has stuck with it.  :)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 21, 2014, 03:10:30 PM
Todays workout

chins me +8kg x 5
chins me +8kg x 3 them me x 4

bent over row
60kg x 10
100kg x 8
11kg x 6

supersetted
pulldowns and low row machine x 3 sets

seated smiths front
50kg x 10
80kg x 3 ds 70kg x 3 ds 50kg x 5

side laterals
12kg x 10
14kg x 10
16kg x 6

then did some abs.

Nice workout, i'm feeling strong but way over my offseaon target of 65kg. Im 70-72kg on my weekly weigh ins. So I am just going with that as I feel good


Title: Re: Training, Eating and life
Post by: Rich mc on January 21, 2014, 05:32:24 PM
Hi Scott, training looks like its going well.
Is your training partner the young lad who comes to the shows with you?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 21, 2014, 07:16:32 PM
Hi Rich
Thanks mate, yes the 10kg is sure helping my strength lol

Yep thats Benj. Nice lad, working really hard. He said he had a chat to you at the UKDFBA.


Title: Re: Training, Eating and life
Post by: Maveric Matt on January 21, 2014, 08:35:50 PM
Still hitting the chins hard there mate.  Any additional BW is going to reflect them too.
You did mention a 'mini cut' a while back - still planning on doing that, or just let the weight go where it wants to within reason?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 21, 2014, 10:03:23 PM
I really rate chins for a wide back. Real hard basic exercise.

I will be doing a cut. I have a fresh approach from a very well respected person and I want to try it out. So may and June me and Benj are going on prep mode. Me for getting some fat off and him for a trial run as to what it's like


Title: Re: Training, Eating and life
Post by: Rich mc on January 21, 2014, 10:54:43 PM
You should get benj on here, he is a nice lad and would get on well with everyone.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 22, 2014, 08:27:57 AM
I think he reads the journals and other bits. I shall see if he wants to join.


Title: Re: Training, Eating and life
Post by: ben-howard on January 22, 2014, 06:50:50 PM
will be good to see his progress too! and i agree chins are great for back size!


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 23, 2014, 02:43:00 PM
Well Solo today but i'm used to it after my many years of being a solo trainer. When Benj is around I push on for the heavier weights alone I still push but  bit safer

Smiths incline, 15 degree
few warm ups
50kgx 10
70kg x 2 just a feel set
90kg x 3 ds 70kg x 3 ds 50kg x 5 ds 30kg x 6

decline dumbells
30kg x 6
30kg x 3 then a  drop 24kg x 3

Incline press machine
60kg x 4 rp3 rp2

decline dumbells
16kg x 8
16kg x 6

seated cable curls
ss
rope pushdowns
20kg on each got 2 sets of 8 on the cable curl and 2 sets of 12 on the pushdowns

ez curls 30kg
ss
smiths close grip bench 50kg

2 sets of each 8 reps and a few rest pause
Then  did some abs

Pretty happy with my strength gains so far, even if I cam a bit heavier than I would of hoped.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 24, 2014, 02:51:10 PM
Bit of an interesting one today.
In the line to be swiped into the gym there were two new chaps who quite clearly lifted, pretty solid looking could be on a touch of gear. Then they were talking about squats which was going to be my starting exercise. I got on the squat rack after they did there 5x5 of pretty shallow 120kg

While I was waiting I did this superset. Had to superset as the leg press takes up all the plates in the gym to be anywhere near useful and the pin leg press hurts my knees.

legs ext
10kg x 20
20kg x 20
30kg x 10
40kg x 8

seated hamstring curl
15kg x 20
25kg x 20
35kg x 10
45kg x 10

plate leg press
2 plates x 20
3plates by 20
4 plates x 20 did 2 or three sets at this weight.

squats
60kg x 10
100kg x 5
140kg x 5
140kg x 5
170kg x 2

Got a spot off one of the new big chaps for the last set. He has lifted for a fair while I would say, looks pretty solid and knew how to spot properly.

So we are on the way to my targets of 220kg dead, 180kg squat and 100kg bench. Going for a big deadlift session on Tuesday


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 24, 2014, 02:52:29 PM
Think I'm pretty much going to ditch the leg press unless i'm mega pre exhausted. So front squats, back squats, smith squats are all good. I just cant be doing with loading 400k of 20kg plates onto the leg press ;D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 24, 2014, 08:33:50 PM
Muscle food have interveiwed me for their website

http://www.musclefood.com/bodybuilder-scott-galton/

I like the way they presented it


Title: Re: Training, Eating and life
Post by: Maveric Matt on January 24, 2014, 10:14:58 PM
Nice article mate  :)
Really nice layout to the interview and web page.
 8)


Title: Re: Training, Eating and life
Post by: felix on January 24, 2014, 10:57:27 PM
Great interview Scott.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 25, 2014, 12:04:30 PM
thanks chaps. Nice bit of promotion for me and the sport.

I have contatced them as they didn't mention the NPA and I am sure i mentioned the npa a lot


Title: Re: Training, Eating and life
Post by: ben-howard on January 25, 2014, 04:47:31 PM
a great read there scott, i really like the simple no b.s. approach,  8)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 26, 2014, 02:00:09 PM
cheers mate. I think there has been a massive over complication in bodybuilding which is meaning a lot of young people get no results and give up or turn to the dark side. Train hard eat right and results will come.

Benj was making all the usual mistakes. I have him on a real basic frame work of training and nutrition and he is growing like mental


Title: Re: Training, Eating and life
Post by: ben-howard on January 26, 2014, 05:40:58 PM
thats great to hear  :) as a trainer myself i now the feeling of satisfaction when you help people on the right track, must be very pleased  :)

i know what you mean about the overcomplication, day afetr day i see young lads weighing no more than 9st doing reverse 1 arm tricep pushdown and walking out with there scoop of "magic" whey then going out on the piss, thinking there doing the trick, or the masses of overweight treadmill walkers that think they can outtrain there unhealthy diet and lifestyle, guess it keeps me in a job though!


Title: Re: Training, Eating and life
Post by: daddy1 on January 26, 2014, 06:09:23 PM
loving the write up mate. A good read  :)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 27, 2014, 08:22:46 AM
thats great to hear  :) as a trainer myself i now the feeling of satisfaction when you help people on the right track, must be very pleased  :)

i know what you mean about the overcomplication, day afetr day i see young lads weighing no more than 9st doing reverse 1 arm tricep pushdown and walking out with there scoop of "magic" whey then going out on the piss, thinking there doing the trick, or the masses of overweight treadmill walkers that think they can outtrain there unhealthy diet and lifestyle, guess it keeps me in a job though!

I really have enjoyed helping Benj, more so that I thought I would. The amount I have been able to help and educate him has really got me thinking for the future.

I am sure you have picked up how proud I am of Jan and the fact she has nearly passed her diploma to be a nutritionist. Looking to the future I have been thinking of getting my level 2 which would allow me to work in a gym and then using my experiance to really help people.

This would be a side job to start with and I would maybe help a  couple of clients to start with.

Benj said he would put a price of 35 quid a session on the results I have helped him acheive and that my knowlege has helped him make progress where he never could before. He tried to train 4 days last week and now he puts so much into his workouts he also feels he can only do 3 days a week and be at 100%


Title: Re: Training, Eating and life
Post by: ben-howard on January 27, 2014, 10:30:48 AM
Sounds like exciting stuff for the future, working together jan and yourself sounds like a great idean nutritionist and personal trainer, I would definitly advice doing your level 3, and on the side of your job, training people, as that is most of the enjoyment in this industry, the working in a gym, cleaning, maintanance, inductions etc isn't so enjoyable and motivating, I'm in a position where I can train people on shift (for a reduced cut) I would agree 35quid a session is a good price for your experience, I find if you charge more you get just a handful of willing clients


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 28, 2014, 03:38:37 PM
HI mate training people privaty is what I want to do. I have no desire to work in a gym. It will be a small handfull of good clients.

Back and shoulders

deads
60kg x 15
100kg x 5
140kg x 5
180kg x 4 wait 10 seconds then got 1 more
All dead stop no tap and go

pulldowns reverse grip
80kg x 6
80kg x 4 then 7 drops

2 arm dumbell row 30kg
ss
straight arm pulldowns 10kg

dumbell shoulders press
32kg x 10
32kg x 9

high cable rear delts
ss
seated laterals
2 sets

smith front press with globe grips
50kg x 6 rp4 rp2

Did some abs as well. Nice workout. I get round quicker when Benj is not up early but I miss him for a spot and his is also a real nice lad


Title: Re: Training, Eating and life
Post by: ben-howard on January 28, 2014, 03:46:53 PM
sounds like a plan mate  8)

solid workout there, deadlifts looking strong!


Title: Re: Training, Eating and life
Post by: Rich mc on January 28, 2014, 06:42:11 PM
Good deads mate.
I train with a lad every now and again and it does slow down the workout.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 28, 2014, 07:35:31 PM
It is s bit slower but when he's around I can really up the intensity with the spot, so all swings and round abouts


Title: Re: Training, Eating and life
Post by: Maveric Matt on January 28, 2014, 10:34:48 PM
It is s bit slower but when he's around I can really up the intensity with the spot, so all swings and round abouts

That's always the dilemma mate, times always against us  :-\
Excellent dreads, dead stop reps really make it a lot harder


Title: Re: Training, Eating and life
Post by: Rich mc on January 29, 2014, 12:01:46 AM
Last time I looked I'm not sure Scott can grow dreads ;D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 29, 2014, 08:15:37 AM
I agree on both counts. Time is never something we have a massive amount of. I need to leave the gym by 7.15, so max workout time is around 40 minutes. The I can stretch it a bit longer if I manage to get in at the weekend. When alone that's plenty of time but with someone else working in it can be a bit tight.

Rich is right no dreaz for me ;D


Title: Re: Training, Eating and life
Post by: csaunders on January 29, 2014, 08:34:04 AM
Nice article, Scott.


Title: Re: Training, Eating and life
Post by: Maveric Matt on January 29, 2014, 10:53:51 AM
Last time I looked I'm not sure Scott can grow dreads ;D

Well I saw him in a Jamaican coloured rasta hat the other day  ;D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 30, 2014, 09:00:15 AM
Chest and guns

Flat bench
bar x20
40kg x 10
60kg x 5
80kg x 2
100kg x 1 new pb, only ever done this once. Felt pretty solid as well
The dropped setted bach down getting 5-10 reps on each drop

incline flys
20kg x 6
20kg x 5

incline press machine
70kg x 5 rp 3 rp 1 rp1

pec dec
40kg x 6 then 4 drops 20 reps in total

ez bar curl. Not sure if this bar weights 10kg it's not the heavy 15kg one

30kg x 20
40kg x 12
50kg x 6 rp2

pushowns
25kg x 10
30kg x 8
30kg x 8

hammers
20kg x 8
22kg x 7
ss
decline skulls done slow
30kg x 8
30kg x 8

then did abs.

Happy with the 100kg bench. Did it solo but in the rack so if I dId fail I was safe. Legs tomorrow. Going to try smith squats for a change. The legs press is great for the end of the workout but I don't have the time to load and unload 400kg.  Saturday, Jan needs some quite to study so I'm off to the gym. Think I will hit my weak body parts. I think I need more width so I fancy, chins, side laterals and upright row. Then hit abs and some hiit cardio.

Really need to get my weak points up as I want to be up a level next time I hit the stage. For that i need width, thickness in the upper body and rock hard condition


Title: Re: Training, Eating and life
Post by: Maveric Matt on January 30, 2014, 10:48:37 AM
Nice milestone on the bench mate  :)
The two plates always looks better  :D


Title: Re: Training, Eating and life
Post by: ben-howard on January 30, 2014, 11:59:26 AM
good going mate, a double with 2 plates next  8)


Title: Re: Training, Eating and life
Post by: thebull on January 30, 2014, 01:51:10 PM
I think with the time away and getting strong on the core lifts you will inevitably see improvements mate.

What shows are you attending this year?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 31, 2014, 05:06:15 PM
Thanks chaps. I have never done the magic 100kg on bench so I was pretty surpised how ok it felt. The new diet plan and general eating structure is really helping me. I recover better, and am just getting stronger and stronger. No joint pain either, which I remember used to bother me a touch.

Legs
Legs ext
10kg x20
20kg x 20
30kg x 20
40kg x 60
60kg x 8

hamstring curl
15kg x 20
25kgx10
35kg x 10
55kg x 6 rp2 rp2 rp2

dumbell sldl
54kg x 8
54kg x 8
54kg x 6

smith squats
50kg x 10
90kg x 8
90kg x 8
90kg x 8
Went mega deep on these by putting my feet out in front a bit, like a hack squat.

standing calf on smiths
90kg x 10
90kg x 10
90kg x 10

calf pres on plate leg press
3plates x 8 ds 2plates x 10

Felt the workout was nice for a change, the hammies were hit pretty hard which I enjoy doing. Everyone mentioned my quads so the more the hamstrings hang the better.

Not 100% sure on squating, even smith squatting every week. The lower backs taking a bit of a hammering what with deads. So I might just have to suck it up on the leg press and do it last one week and then squat the other week.

The  legs wont shrink so I want to make sure that the upper body gets really hammerd to give it no option but to grow and I know the legs will grow regardless of what I do really


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 02, 2014, 05:25:59 PM
So Saturday I wanted to give Jan some peice and quite so I went to the gym. Faced with the fact that every thing had been hit this week I did this

Squats
bar x 20
60kg x 15
60kg x 10
100kg x10
140kg x 5
180kg x 1
180kg x 1

The 180kgs felt pretty decent and if I had a spotter I may well have tried my luck and gone for more reps, but squatting solo is a form over failure exercise for me. I will never risk it on a set of solo squats

chins
ss
straight arm pulldowns
3 sets

pulldowns
Three sets, grip started wide and then came closer with each set

dumbell row. 44kg dumbells at my gym have smaller weights on each end. Past that they just get comedy wide making a contraction impossible.
Did 3 set

side laterals
4kg x 20
14kg x 12
18kg x 6
20kg x 4

The did some hiit cardio on the stepper. I enjoyed the stepper. I find doing hiit cardio on a bike, my legs burn out before the lungs do.

I also have a new article published on the Gym proffer website
http://www.gymprofessor.com/index.php/workouts/workout-articles-and-tips/training-what-works-for-me/


Title: Re: Training, Eating and life
Post by: felix on February 02, 2014, 09:02:12 PM
Very strong lifting Scott and great article.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 02, 2014, 10:38:53 PM
Thank you Felix ;D


Title: Re: Training, Eating and life
Post by: ben-howard on February 03, 2014, 08:09:51 AM
nice read scott, may do the same and if i feel have gas in the tank be free with the intensity techniques  :)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 03, 2014, 09:01:30 AM
Thanks mate. I just go by how I feel now. Well on prep I just push on regardless but I never beat myself up now over a bad workout, I know that in the bigger picture it's fine.

Hope your getting on well with prep, seems you are


Title: Re: Training, Eating and life
Post by: ben-howard on February 03, 2014, 09:18:46 AM
i agree, sounds like you have that balance  :) yeah my preps going well, forced into a split as im not progressing as fast with the full body, thats fine though, as long as each week is an improvement,

long way to go  :D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 04, 2014, 06:17:04 PM
Back and shoudlers

Chins
me x 14
+10kg x 5
me x 5

pendaly rows
100kg x 6
100kg x 7

dumbell pullovers
26kg x 12
30kg x 8
ss
vertical tracktion machine
2 sets forget the weight

dumbell shoulders press
36kg x 6 new pb
26kg x 10
standing laterals
12kg x 12
14kg x 10
16kg x 8
10kg x 15

stretched, did some abs and I was done. No spotter today and a bit sore from Saturday buy enjoyed the session non the less.

Trying to figure out a way of fitting in my hiit sessions as I enjoyed the stepper a lot more than the bike


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 06, 2014, 07:24:57 PM
Had a very awsome leg day today.

warm up was, leg ext 30 reps, hamstring curl 30 reps, leg press 30 reps

squats
bar x 20
60kg x 15
100kg x 5
140kg x 2
180kg x 3 last rep was pretty well spotted so 2 real reps
140kg x 6

Then did a 5 minute squat challenge. Supposed to be bodyweight but I did 80kg as I'm 72kg ish and couldn't be bothered with finding little plates
Got 34 reps I think. To be honest I thought it would be easy but after the the first 20 reps it god hard pretty quick and by the end my lungs were burning

seated calf press on smith
up set so no rest in between
50kg x 20
90kg x 20
130kg x 50 reps rest paused

Smiths sldl
as per Marks vid here http://asp.elitefts.net/qa/training-logs.asp?qid=203857&tid=223
50kg x 10
50kg x 12

After that workout I am sore and happy.

Upped my calories this week to 2225 so I will see if that adds much to the scales. My hope is the extra cals and the extra intensity will mean I'm about the same. If I weight the same cals go up to 2500


Title: Re: Training, Eating and life
Post by: Toby on February 06, 2014, 08:03:51 PM
Great work mate. 180 for three and I know you and so have no doubt on depth there, then a 34 rep set at 80kg? That will be some sweet doms incoming!


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 06, 2014, 08:16:46 PM
I got doms an hour after  ;D

Tomorrow will be a painful day


Title: Re: Training, Eating and life
Post by: ben-howard on February 06, 2014, 10:09:00 PM
Great session mate. God I'm not jelous of your doms tomorrow fair play!


Title: Re: Training, Eating and life
Post by: Rich mc on February 06, 2014, 11:28:56 PM
Good squats Scott.
Should get some good soreness from that.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 07, 2014, 02:41:24 PM
Holy crap my legs hurt lol Those smith sldl have hit my hammies well

Chest and guns

Incline dumbells
40kg x 4
34kg x 6
20kg x 9

incline press
60kg x 8
60kg x 6 then a drop

decine flys
14kg x 10
14kg x 9

across body hammers
24kg x 6
24kg x 6

cable curls
20kg x12
20kg x 10

pushdowns
10kg x 10
15kg x 10
20kg x 10

overhead dumbell ext
40kg x 6
36kg x 9

then some other arm cable stuff as I fancied getting a pump and some abs

Looking forward to a very chilled weekend as Jan has handed in her course work and it's raining a lot so I hear


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 08, 2014, 05:51:05 PM
Well, hamstrings and calves are in tatters, arms, chest also. Good week. Time for a nice tea of toad in the hole with onion gravy. Tomorrow roast chicken


Title: Re: Training, Eating and life
Post by: daddy1 on February 09, 2014, 10:41:41 PM
2 of my favourite meals mate  ;D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 10, 2014, 08:26:07 AM
They were good. There are times when I miss the fact that of prepping for a show and then the weekend comes. Freedom, not structured into cardio, meal times etc and I know the choices I made to stay off stage are the right ones


Title: Re: Training, Eating and life
Post by: daddy1 on February 10, 2014, 12:26:03 PM
I believe you are right mate. You seem to be doing well.


Title: Re: Training, Eating and life
Post by: Maveric Matt on February 10, 2014, 01:46:59 PM
Good stuff mate, good to have a relaxed weekend with Jan.
Do you have sheduled breaks from the gym?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 10, 2014, 08:22:54 PM
It was a very nice weekend.

I take a week off when I have a week off from work, so generally every 3 months


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 11, 2014, 02:42:08 PM
Back and Biceps

Deads
60kg x20
100kg x 5
140kg x 5
190kg x 2 ds 140kg x 5 ds 100kg x 5 ds 60kg x 6

pulldowns
ss
low row machine

10,8,6

dumbell hammers
20kg x 8
20kg x 6

d handle cable hammers
22kg x 7
22kg x 6
22kg x 6 then 2 drops

did some hanging leg raises.

Gone back to pull, legs and push


Title: Re: Training, Eating and life
Post by: Rich mc on February 11, 2014, 02:46:21 PM
Good deads mate. 190x2 at your body weight is good going.


Title: Re: Training, Eating and life
Post by: ben-howard on February 11, 2014, 03:57:14 PM
agree! great lifts there mate!  8)


Title: Re: Training, Eating and life
Post by: K_Dogs on February 11, 2014, 04:16:44 PM
I'm in trouble at the end of March if this continues mate.... Strong!


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 11, 2014, 07:17:31 PM
I am about 72kg at the moment.

190kg felt pretty decent. I had three reps attempted but the third got up to my knees. Not tap and go reps either real dead stop reps.

Keith i'm only strong cause i'm fat lol


Title: Re: Training, Eating and life
Post by: daddy1 on February 11, 2014, 11:47:51 PM
Strong lifting mate. Any reason you have returned to PPL?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 12, 2014, 08:36:33 AM
I was doing shoulders after back and finding I was a bit spent so I can hit biceps easily after back. I will ses how it goes and change again when I get bored lol


Title: Re: Training, Eating and life
Post by: daddy1 on February 12, 2014, 11:29:13 PM
yeah it is good to mix the programmes up every know and again mate. Just keeps things fresh.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 13, 2014, 09:05:41 PM
Legs today

Did some up sets today. So no rest between sets and just keep upping the weight.

Leg ext up set
10kg x 10
20kg x 10
30kg x 10
40kg x 10
50kg x 6


Hamstring curl up set
10kg x 10
20kg x 10
30kg x 10
40kg x 10
50kg x 7

sldl
60kg x 10
100kg x 6
120kg x 6
120kg x 3

leg press up set
2p x 10
3p x 10
4p x 10
5p x 10
6p x 10
7p x 6

stationary lunges
14kg x 10 each leg

Did some squats just 100kg. I have this ocs that I must at least get under the squat bar every leg session to keep the form good. Must be losing the plot. I fin squats are the one exercise that my form can go if I'm not careful


Title: Re: Training, Eating and life
Post by: ben-howard on February 13, 2014, 09:24:02 PM
thats a good OCD to have mate  ;D looks a brutal session! do you use straps for the SLDL?


Title: Re: Training, Eating and life
Post by: daddy1 on February 13, 2014, 10:25:48 PM
Like the sound of the up sets mate. They sound brutal.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 14, 2014, 09:00:45 PM
The up sets are quite good if your short of time or it's a strong muscle group and you don't have enough weight. Like our leg press.

Chest shoulders and triceps

flat bench
bar x 20
60kg x 6
100kg x 2 pb even let out a wooooooooohoooooooo  lol
70kg x 5
70kg x5
70kg x 3

incline bench
60kg x 5
60kg x 6
60kg x 5

dips
me x 15

dumbell shoulder press
30kg x 5 rubbish

moved onto

press machine
50kg x 8 the 5 drops

standing laterals 14kg
ss
cable laterals 5kg
three sets 10 on laterals 8 reps on cables

close grip bench
50kg x 12
50kg x 6 ds 30kg x 6

ss
rope pushdowns
15kg x 12
15kg x 12 the  5 drops

Very happy with the PB, a life time pb at that and I did it in the rack so no spot.

I can't do shoulders after chest though so back on back and shoulders, legs and chest and guns. Always good to try these things ;D

Had today off as Jan had to take her car to garage and had to do some other things so I got today off to spend time with her. We went to look at office furniture and cross trainers for when we do the spare room. All falling into place


Title: Re: Training, Eating and life
Post by: daddy1 on February 14, 2014, 09:20:54 PM
WHOOOO great PB mate  :)


Title: Re: Training, Eating and life
Post by: Nic on February 14, 2014, 09:42:15 PM
Nice one!


Title: Re: Training, Eating and life
Post by: ben-howard on February 14, 2014, 10:19:10 PM
Crazy how quick your strength is increasing great pb!


Title: Re: Training, Eating and life
Post by: felix on February 14, 2014, 11:54:33 PM
Well done Scott your pressing strength is really increaseing great PB.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 15, 2014, 03:50:05 PM
Thank you folks.

I'm putting the gains down to a couple of things. I'm determined to get bigger and better. I know I need a bit more size to hand with the top people in my weight class.

Also I have never paid so much attention to my off season diet. My calories and macros split is bang on for me and it's totally working brillianty


Title: Re: Training, Eating and life
Post by: daddy1 on February 15, 2014, 08:09:06 PM
Good to hear everything is coming together Scott  :)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 17, 2014, 08:35:31 AM
I guess like most of us I step on the scale one a week. So last week i upped my calories from 2225 to 2500, not counting the odd bit of ketchup and I was 72kg on Saturday. Now I am quite happy with my strength gains, obviously and I still feel fit but i'm starting to feel a bit fatter than I would like. So. I'm sticking on 2500 this week and will see how we go with the weight. If it's getting any higher than 72kg then I will back them down again to 2225. Those calories are week days calories as I eat much the same all week, weekends do have the odd bit off cake and nice teas. I'm not competing so why not


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 18, 2014, 07:54:06 PM
Back and Shoulders

Chins
me x 13
me x 8
me x 5
Changed the grip each time

Bent over rows
60kg x10
100kg x 10
120kg x 4
120kg x 4 ds 100kg x 5 ds 60kg x 10

pulldowns
60kg x 8
60kg x 12 looser form

dumbell rows 2 arm
26kg x 8
26kg x 8
ss
straight arm pudowns
10kg x 10
10kg x 10

seated dumbell shoulder press

34kg x 6
34kg x 4

standing laterals
14kg x 10
14kg x 10 ds 12kg x 5 ds 10kg x 5 ds 8kg x 5 ds 4 kg x 10

did some rope crunches after

Odd workout. Felt a bit tight to start off with then just got tired really quickly and was sweating so much. Maybe a bug of some kind not sure but it was a decent workout


Title: Re: Training, Eating and life
Post by: daddy1 on February 18, 2014, 07:58:04 PM
Decent session mate. Just make sure you aint coming down with something.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 18, 2014, 08:58:27 PM
funny thing is I felt fine after and feel good now.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 20, 2014, 07:47:22 PM
Feeling fine after that very odd session on Monday. Maybe I was working harder than normal.

Legs today

Back squats
bars x 20
60kg x 10
60kg x 5
100kg x 5
100kg x 5
140kg x 2
180kg x 2
190kg x 1 very slight spot MASsive pb by 10kg
140kg x 9
100kg x 11

seated hamstring curl
45kg x8
45kg x 8

toe press up set
100kg x 10
110kg x 10
120kg x 10
130kg x 8

Did a fair bit of stretching after. Benj came up trumps and came in early to spot me which was great of him. He trains a but later now as he doesn't need to be in at 6.30 and he knows what to do.

He should take a lot from the meet up on the 22nd and couldn't believe it was free


Title: Re: Training, Eating and life
Post by: ben-howard on February 20, 2014, 09:45:34 PM
Very strong pb mate, ever thought of powerlifting?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 20, 2014, 10:02:32 PM
Thanks mate. It has crossed my mind but never seems that appealing for some reason, not sure why just never clicks as fun.

Mind you not sure the way i feel 4 week out from a show is fun lol


Title: Re: Training, Eating and life
Post by: ben-howard on February 20, 2014, 10:32:02 PM
Haha I know what you mean mate!


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 21, 2014, 08:40:08 PM
Chest and guns

Incline smiths 15 degree bench
30kg x 20
50kg x 12
70kg x 10
90kg x 4
70kg x 5
70kg x 5
50kg x 5 dead stop at the bottom on the safety pins

incline flys 15 degree bench
16kg x 8
16kg x 9
16kg x 8

ez curls
25kg x 12
45kg x 8
55kg x 6

hammers
18kg x 12
18kg x 12

pushdowns
few warm usp
25kg x 10
30kg x 9

declines skulls
35kg x 6
35kg x 6
35kg x 6

Time flew and I enjoyed that.

A few aches and pains have been creeping in as I have been pushing the envolope with strength gains. So next week will be higher reps and shorter rests. Give the joints a break.

Happy and knackerd and sore


Title: Re: Training, Eating and life
Post by: daddy1 on February 21, 2014, 09:48:28 PM
Happy knackered and sore. LOL great quote mate  ;D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 23, 2014, 11:58:26 AM
Those squats battered my hammies, been in dom hell for days. Foam rolling last night was a lot of fun!!. They are better for it though.

Trying to think up my week of superset's this week, should be nice for a change. Might still do deads but for higher reps


Title: Re: Training, Eating and life
Post by: csaunders on February 23, 2014, 05:22:39 PM
Nice to see some great lifting Scott! Offseason is treating you kind.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 23, 2014, 05:24:50 PM
thanks mate. Strengths good and I'm starting to see a shape in the upper body I like. Bit fat though


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 24, 2014, 08:22:31 AM
As you may know I batch cook a lot of chicken on  a Sunday and was getting a bit fed nup with the shop bough seasonings drying the chicken out, probably due to the sale content. So I made my own. Result is the chicken is a much better taste and much easy to eat.

I used an onion, chilli, garlic, ginnger and from there you can add chinese spices or indian spices. I used the spices to make a jerk chicken and used stevia instead on the sugar. Much nicer and recommend it


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 25, 2014, 08:35:56 PM
This week i'm giving the joints a rest and doing supersets

Pulldowns
20kg x 20
40kg x 10
50kg x 10
60kg x 10
70kg x 10
ss
dumbell pullovers
22kg x 10 after each set of pulldowns, not going all the way over my chest so the last had stress on them all the time

high cable row
30kg x 10
30kg x 10
35kg x 10
ss
deads
100kg x 12
120kg x 14

There was an extra set of high rows as I was waiting for the bar

shoulder smith press
50kg x 10
70kg x 8
70kg x 3 ds 50kg x 7

ss
side laterals
14kg x 10
14kg x 10
14kg x 10

facepulls
20k x11
20kg x 10

ss
cable laterals
3.5kg x 8
3.5kg x 8

God supersetting is bloody hard and I was sweating like mad.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 27, 2014, 08:52:43 AM
LEGS

Superset of
legs ext
hamstring curl
pin leg press

did 5 supersets upping weight 10 reps each exercise

superset 2
calf press on plate loaded leg press x 3plates a side
sldl 100kg
did 3 supersets 10 reps per exercise

superset 3
front squat
back squat
60kg x 10 reps each exercise

sweating like crazy after that. Did some abs and then went home


Title: Re: Training, Eating and life
Post by: JF on February 27, 2014, 09:34:19 AM
Super sets are great aren't they.
I've done upper/lower super sets for the past 10 weeks now and gotten decent results.

They are very hard work though I find. I really have to get in the right mindset to get a good session in.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 27, 2014, 07:11:39 PM
supersetts are ok. Nice for times when your giving your joints a break or towards the end of a prep when your not that strong.

I'm doing at as my body was telling me to back off after a good stint at getting stronger


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 28, 2014, 05:48:06 PM
I managed to get in the gym before the 2 big lumps today who like to hog the rack on a friday, whcih is why i train legs on Thursdays.

So I tried to go heavy out of a wonder if I could get big numbers

Incline press 15 degree incline
bar x 20
40kg x 10
60kg x 6
80kg x 2
100kg x 0 whoops, I was an inch away from lockout
80kg x 5 then dropped back down getting 5 reps on each drop

superset
pec dec
incline press machine
decline dumbell press

did the second superset in reverse so I could do tripple drops on the machines

decline flys
14kg x 7
14kg x 8

push downs
ss
ez bar curls

1 set normal 10 reps
2nd set normal 8 reps
3rd set tripple drop on both

overhead cable ext
ss
dumbell curl with arms against back of preacher bench

2 sets 10 reps and a few rest paused

Abs as well

Thats was a nice pump workout, really good doing the super setts for a change. The low back is a touch stiff but other than that the joints are all feeling great


Title: Re: Training, Eating and life
Post by: JF on February 28, 2014, 08:20:46 PM
Lol at the 'whoops'!

I once failed a bench press on my chest without a spotter and had to roll the thing down my body onto my thighs to get it off. I ended up with bruising all down my chest and ribs. Don't do that.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 28, 2014, 08:46:24 PM
I always bench in the half rack so if it does go wrong i'm safe. It's a sure bet id rather be safe than tearing something. If the rack is taken then I go dumbells or smiths, just safer.

We have all had those moments though and it's a horrible feeling when you go for a reps and with all your might it just won't go any higher  ;D


Title: Re: Training, Eating and life
Post by: Toby on February 28, 2014, 08:50:47 PM
I had that on Tuesday, I did not think I would get the bar back on the hook and really was trembling and using every ounce to get it up. Struggling to get it up comes with age  ::)


Title: Re: Training, Eating and life
Post by: daddy1 on March 01, 2014, 08:18:06 PM
Good idea to give the joints a rest for a bit mate.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 02, 2014, 08:08:27 PM
Mrs G wanted some quite time to study today so this afternoon, since the cars are clean and the house is also I went to the gym with no idea what the hell I would do.

Slight incline bench
bar x 30
40kg x 10
60kg x 2
80kg x 1
100kg x 2 the chap who spotted me said he only kept the bar away from the bit you rest the bar in
then went back down the weights

squats
bar x 20
60kg x 10
60kg x 10
100kg x 5
140kg x 2
180kg x 1
200kg x 1 new pb, maybe no quite as deep but still a massive pb

side laterals
10kg x 12 x 3 sets
12kg x 10
14kg x 10

standing on arm dumbell press
16kg x 8
20kg x 8

did some weighted abs twist things

20 minuts hiit  on the cross trainer. We are getting  a cross trainer so wanted to make sure I was happy with doing hiit on one. Liked it, well I was breathing like a train but you know what I mean.

more abs, stretching and then off.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 03, 2014, 08:26:21 AM
One thing I have noticed of late is my stomach is really not enjoying processing a lot of carbs. I eat pretty much the same food in the working week, it's just easier and healthy and I feel great. Now at the weekend I generally have a few treats, as we all do and every Monday I'm bloated, digestion isn't the best and I just don't feel right.

I still want to enjoy some treats at the weekend and live a normal ish life when i'm not prepping but the stomch just seem to not enjoy the treats. The treat yesterday was some home made brownies, a touch of ice cream and a small bar of green and blacks 70%


Title: Re: Training, Eating and life
Post by: Damo NY on March 03, 2014, 09:33:21 AM
Looks like your strength is really coming on now mate. Keep it up  8)


Title: Re: Training, Eating and life
Post by: csaunders on March 03, 2014, 11:55:14 AM
Some great lifting mate! That 200kg is impressive in particular.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 03, 2014, 09:13:57 PM
Thanks gents. It opened my eye to how much stronger I am mid afternoon than early morning. Also how having a spotter there can make a massive change to how many reps you get, even if they don't do anything


Title: Re: Training, Eating and life
Post by: Gudgy66 on March 04, 2014, 02:03:23 PM
Scott when you squats. do you squat to the floor or parallel, or mix it up a bit?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 04, 2014, 07:41:50 PM
Hi mate if you got to 4 minutes 10 tahst my depth

http://www.naturalmuscle.co.uk/nmtv/nmtv-meet-2013.shtml



Title: Re: Training, Eating and life
Post by: Toby on March 04, 2014, 07:58:17 PM
Bloody great bit of videoing there  8)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 04, 2014, 08:21:11 PM
Yep Jan did it ;D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 04, 2014, 08:24:33 PM
Back and shoulders today

Chins
me x 11
me x 10
me x 6

deads
60kg x 20
100kg x 10
140kg x 10
180kg x 3
140kg x 6

pendaly rows
100kg x 6
100kg x 6
then did some straight arm pulldowns for a pump

dumbell shoulder press
32kg x 8
32kg x 8

cable laterals
3 sets with the smallest weight like 3kg, it felt much heavier and failed at 8 reps, really hit the side delt

bit of abs and done.

I didn't feel this workout more went through it. I seem to be able to totally smash 3 workouts a week or do 4 and the fire just isn't there for at least one of the workouts


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 06, 2014, 11:46:39 AM
Legs today

leg ext up set
10kg x 20
20kg x 10
30kg x 10
40kg x 7 then dropped back down

hamstring curl
10kg x20
20kg x 10
30kg x 10
40kg c 8 then drop sets back down

dead stop leg press
3 plates x10
4 plates x 10
5 plates x10
6 plates x 10
7 plates  x7

then did a normal set x 8 then rest paused 3 more

calf press
2 plate x 20
3 plate x 10
4plate x 8


smith sldl
50kg x 10
90kg x 8
90kg x 5

smith front squat
50kg x 10
70kg x 5


Title: Re: Training, Eating and life
Post by: thebull on March 06, 2014, 01:57:37 PM
200kg-squat- that is awesome at your weight- surely would be competitive in powerlifting meets.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 07, 2014, 08:12:27 PM
thanks mate. Not 100% on depth being as awesome as usual but it was  nice number to have.

Chest and guns

15 degree dumbell press
few warm ups
24kg x 12
32kg x 10
32kg x 8

30 degree dumbell press
32kg x 6
30kg x 3 ds

incline press machine
50kg x6 then 5 drops

pec dec
25kg x 10
25kg x 9

2 arm dumbell curl
14kg x 10
14kg x 8

close grip smiths bench
70kg x 6
70kg x 4 then 2 drops

hammers
20kg x 10
20kg x 12

overhead dumbell ext
36kg x 7
36kg x 8

then did abs for 5 minutes



Title: Re: Training, Eating and life
Post by: daddy1 on March 08, 2014, 07:51:05 PM
Looks like things are going well mate  :)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 09, 2014, 11:51:41 AM
Thanks mate. Enjoying my training. Feel good. Everything is going well. I don't stress over training in the off season. Go in, smash it and get out


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 09, 2014, 07:36:31 PM
A new article by me on the gym professor website. The mental aspect of competing

http://www.gymprofessor.com/index.php/about-gym-professor-and-gymprofessor.com/honorary-fellow-scott-galton/



Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 11, 2014, 09:01:24 AM
Back and delts

Chins
me x 15
me x 10
me x 8
me x 6

dumbell row
42kg x 10
54kg x8
54kg x 10
once you go past the 42ks dumbells they get stupidly wide, so the rnage of motion is limited

pullovers
ss
straight arm pulldowns
2 sets

dumbell press
36kg x 3
30kg x6

standing laterls
14kg x 12
16kg x 6 ds 12 kg x 5

tri set
smith front press
smtih behind the head press
arnold dumbell press
10 reps of each and not much weight, sis that 3 times and my delts were on fire.

Nic not quite your set from hell


Title: Re: Training, Eating and life
Post by: Nic on March 11, 2014, 11:18:34 AM
You going to try it? :D


Title: Re: Training, Eating and life
Post by: thebull on March 11, 2014, 11:26:41 AM
I enjoyed your article Scott. Love the different psychological aspects presented when dieting. Interesting you reference the Oak. For me there is something that relates most the top guys in natural bodybuilding (although I would not generalise this to absolutely every champion), in their mindset. Whenever you see material from Gozdecki, Oakes, Harris, Whitacre, Philip Ricardo etc etc they all seem to share mindset that (regardless of science) they believe in their own approach to training, they believe in their own approach to diet and they are not (evidently at least) hindered by the temptations of the western world. There seems to be no conflict, just an absolute focus that "this is what I need to do and I will do it until I get it done!"

No when you listen to less successful folk there is a lot more discussion of optimal training techniques and being stuck between them, regular changes to find the perfect diet, moments of "weakness" (I actually think a better description is "being human!") when they will slip from their philosophy.

I think your article is good example and reminder that natural bodybuilding is a large percentage physical but equally the mental aspect is significant.


Title: Re: Training, Eating and life
Post by: Nic on March 11, 2014, 11:56:05 AM
For me there is something that relates most the top guys in natural bodybuilding (although I would not generalise this to absolutely every champion), in their mindset. Whenever you see material from Gozdecki, Oakes, Harris, Whitacre, Philip Ricardo etc etc they all seem to share mindset that (regardless of science) they believe in their own approach to training, they believe in their own approach to diet and they are not (evidently at least) hindered by the temptations of the western world. There seems to be no conflict, just an absolute focus that "this is what I need to do and I will do it until I get it done!"


Agree completely. I find this - the psychology that separates the top few % from the rest - absolutely fascinating. And is it learned or natural? Do they have to work on it or is it just how they are and how they would always be? Are they like that in everything else they do and other areas of life, too? I think I can guess the answers ;)


Title: Re: Training, Eating and life
Post by: SimonC on March 11, 2014, 12:03:32 PM
Obsessive and compulsive? I can manage total focus for about 4 days a week but then I just need a few beers.


Title: Re: Training, Eating and life
Post by: thebull on March 11, 2014, 12:29:49 PM
There was an interesting piece I listened too from a sports psychologist recently who suggested top top achievers in sport (and life) share a common mindset that they do not care or take on board the criticism or doubts cast by society. They believe they can do it and naturally this turns to action.

Obsessive and compulsive? I can manage total focus for about 4 days a week but then I just need a few beers.

Thats the spirit Simon- sacrifice to win!!!


Title: Re: Training, Eating and life
Post by: Nic on March 11, 2014, 03:04:15 PM
There was an interesting piece I listened too from a sports psychologist recently who suggested top top achievers in sport (and life) share a common mindset that they do not care or take on board the criticism or doubts cast by society. They believe they can do it and naturally this turns to action.


Interesting. Got a link?

Sorry Scott for hijacking your journal!


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 11, 2014, 07:19:48 PM
Hijack away
I'm very interested as well.
Pete did you also say at some point there was a link between eating carbs and feeling good? Hence why one prep we sometimes feel a bit crap


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 11, 2014, 08:03:02 PM
You going to try it? :D

I forgot today, which is why I added the superset at the end. I have Friday off work so will have a gym session to give it a bash


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 11, 2014, 08:05:35 PM
For me there is something that relates most the top guys in natural bodybuilding (although I would not generalise this to absolutely every champion), in their mindset. Whenever you see material from Gozdecki, Oakes, Harris, Whitacre, Philip Ricardo etc etc they all seem to share mindset that (regardless of science) they believe in their own approach to training, they believe in their own approach to diet and they are not (evidently at least) hindered by the temptations of the western world. There seems to be no conflict, just an absolute focus that "this is what I need to do and I will do it until I get it done!"


Agree completely. I find this - the psychology that separates the top few % from the rest - absolutely fascinating. And is it learned or natural? Do they have to work on it or is it just how they are and how they would always be? Are they like that in everything else they do and other areas of life, too? I think I can guess the answers ;)

From speaking to Rich and Mark I would say they are just that way, ultimate faith in their way being right. They are the best at work, in their sport and everything they do.

Funnily enough the two shows I won I actually used visualisation a lot and honestly felt I was winning both shows. For other shows I have done where they have been no my main show or I have felt that I was never going to win, I always looked crap and did crap


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 13, 2014, 08:46:01 PM
Squat Day

Bar x 20
70kg x 23
100kg x 5
100kg x 5
100kg x 5
100kg x 5
120kg x 5
120kg x 5
140kg x 5
140kg x 5
100kg x 7 ds 60kg x 13

I have really noticed I have much better form on anything on 140kg and above with a spotter, they don't have to do anything but it's a mental thing I guess


Title: Re: Training, Eating and life
Post by: Nagels on March 13, 2014, 09:30:43 PM
Impressive volume moved there Scott. Is your training taking on a PL type of sequence ?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 14, 2014, 08:19:17 AM
Thanks mate. No not really.I just make it up as I go along really. The way I see it your body will only makes changes to different stimulas. So that can be weight, reps, supersetts, drop sets, rest pause or just a load of volume.

I can honestly say my whole lower body is experiencing a sorness that means I hit it well.

I think i have given back squats a good run now and want to give some focus to front squats.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 14, 2014, 05:07:57 PM
Well a rare day off work today. Had to use my holiday or lose it. Had a sports massage and for a change trained at 1ish

decline dumbell press

few warm ups
44kg x 5
34kg x 6
34kg x6

15 degree flys
18kg x 8
18kg x 9
18kg x 8

flat bench
60kg x 6
60kg x 6
60kg x 6

ped dec
ss
incline press machine 3 sets

ez curls
35kg x 12
55kg x 4 rp2 ds 35kg x 5

pushdowns
20kg x 10
20kg x 10
20kg x 9
concentraed on really good form

preachers with dumbell
12kg x 8
12kg x 6 few negatives

overhead dumbell ext
40kg x 10
40kg x 8

across body hammers
24kg x8
24kg x 8

dumbell kick backs as everything else was taken by the one direction alikes in the gym
12kg x 12
14kg x 10

then mucked around with some front squats and did some abs


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 15, 2014, 06:40:32 PM
Today I think the only parts of my body that are not sore are. my hands, my feet, my head and my triceps. Everything else is bloody sore


Title: Re: Training, Eating and life
Post by: Toby on March 16, 2014, 10:10:43 AM
Strong decline pressing, nicely done.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 17, 2014, 01:43:58 PM
Thanks mate. I find with pressing I have to get in first with the heavy stuff as my endurance seems to die pretty quick.

Day off today so a bit longer to workout.

Deads
60kg x 20
100kg x 10
140kg x 5
180kg x 5
180kg x 5
180kg x 4
140kg x 11 ds 100kg x 5 ds 60kg x 8

vertical traction pulldown machine
70kg x 8
80kg x 6 few forced reps

pulldowns real strecth at the top
60kg x 9

low row machine
95kg x 4 then dropped 10kg each time all the way down to 15kg

shoulder press in the rack
40kg x 10
60kg x 6
80kg x 3 then 2 drops

smith behind the neck press x 12 reps
laterals x 20 reps
dumbell press x 15 reps

did that for 3 rounds burned a lot

Then did some abs. Done a few jobs today and now I have a whole afternoon to relax.

Chest and guns tomorrow as I think I'm hitting them again with Mr Dalton at the meet up, oh and some champ called Matt, I have heard it's quite a good bodybuilder  ;)



Title: Re: Training, Eating and life
Post by: Toby on March 17, 2014, 01:53:34 PM

Chest and guns tomorrow as I think I'm hitting them again with Mr Dalton at the meet up, oh and some champ called Matt, I have heard it's quite a good bodybuilder  ;)



I was talking to a couple chaps this morning also doing chest, they are called Lewis, Richard and Nigel so I guess if you follow them it will speed things up if you ask them to leave the weights on the bar  ;D 8)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 17, 2014, 02:15:08 PM
mmmmmmmmmm It might speed i up for them but it will be a workout putting those plates away. I remember last year big Nigel repping 140kg like a warm up!!! dam


Title: Re: Training, Eating and life
Post by: K_Dogs on March 17, 2014, 04:48:11 PM
Just finished my chest session, switched it around to be recovered by Sat  8) It's going to be excellent.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 17, 2014, 07:14:56 PM
i'm really looking forward to it. The last one was great and took a lot from it. The seminar will be great as well


Title: Re: Training, Eating and life
Post by: csaunders on March 17, 2014, 10:11:35 PM
I'm only slightly jealous of the meet up. Can't one be organised closer to Wales, ha!


Title: Re: Training, Eating and life
Post by: Maveric Matt on March 18, 2014, 01:40:50 PM

Chest and guns tomorrow as I think I'm hitting them again with Mr Dalton at the meet up, oh and some champ called Matt, I have heard it's quite a good bodybuilder  ;)



I was talking to a couple chaps this morning also doing chest, they are called Lewis, Richard and Nigel so I guess if you follow them it will speed things up if you ask them to leave the weights on the bar  ;D 8)

Never heard of him.......


I think we will be bench pressing, and Nigel will be doing Close grip ! ;D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 18, 2014, 07:22:39 PM
Got a chest and guns session today to give me time to recover for the weekend

Decline dumbell
44kg x 6 could have been 7 I was shocked to get more than 5
46kg x 2 ds 30kg x 4

smith incline
70kg x 6 rp 5 rp 2

decline flys
14kg x 20
ss
cable cross overs x20

dumbell curls
14kg x8
14kg x8 rp 2
ss
reverse grip pushdowns
20kg x 8
20kg x 8 overhand x 4

glose grip bench
50kg x 10
50kg x 6 rp 2
ss
cable curl
20kg x 8
20kg x 11

hammers
22kg x 6 rp 5 rp 4

Somehow got than done in 35 minutes so did a few minute hiit session on the stepper.



Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 20, 2014, 07:42:54 PM
Legs today
leg ext
10kg x 20
20kg x 20
35kg x 7
35kg x 6
The working sets I made a concious effort to pause at the bottom and the top of the rep to really take any momentum out

seated hamstring curl
15kg x 20
20kg x 10
35kg x 10
35kg x 7
Same execution as the leg ext

sldl
100kg x10 normal stance
100kg x 12 very wide stance

leg press
5 plates per side
4 sets of 12, last set a tripple drop

dumbell lying hamstring curl
14kg dumbell between feet  x 2 sets of 7

calf press
3 plates a side
2 sets of 7 paused at the peak contraction for a count of 5 seconds

Also did some 60kg x 20 rep squats as I like to really work on form and keep this exercise tight



Title: Re: Training, Eating and life
Post by: Maveric Matt on March 20, 2014, 10:01:14 PM
what supps are you taking at the moment mate? And still on 2-3g vit C?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 21, 2014, 08:32:12 AM
Hi mate

At the moment
whey although this will be beef protein isolate when my stash is gone
vitc
beroca type thing
glucosoamine
creapure creatine
during workouts flavoured ibcaa and glutamine

I have some pre workouts in the stash from my old job in supps, maybe use one about once a week


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 23, 2014, 06:49:59 PM
Yesterdays natural meet was pretty epic, Trained with Matt and Keith, think it was safe to say I was the fattest  ;D

Flat bench
few warm ups
90kg x 7
100kg x 4
105kg x 2 ish

incline dumbell
37.5kg x 6
37.5kg x 6

dips
body weight x 3 sets of 20

press machine it was kind of like a decline press at the end of the movement
think we did 3 sets

alternate dumbell curl
ss
drag curls
god this was the most pumped my biceps have been for ages,

Great day and a big thank you for everyone that organised it and attended it's such a great day , always.

https://www.youtube.com/watch?v=jYDhXZvONPk

Today Jan was singing and due to the high entree fee to event I couldn't go to see her sing, so I went to the gym

Back
chins
me x 12
me x 6 rp2

deads
60kg x 20
100kg x 5
140kg x 5
180kg x 2
wanted 200kg but not day, back just was not feeling it

bent over rows
100kg x 6
100kg x 8
100kg x 7

pulldowns
70kg x 10
60kg x 12 then 3 drop

low row machine
40kg x 20
40kg  x20

shoulders

smith front press
30kg x 12
50kg x 10
70kg x 5
then some drops

seated laterals
14kg x 10 three sets

that was that. Thought id use the motivation from yesterday while it's still high.

Realistically if I can get a bit bigger up top and then get into cracking condition I see no reason why I can't get some decent placings against some good competition. I have some people who I feel I'm gunning for.

Matt however is a different league and quite frankly deserves everything he's won, looks really conditioned with great mass


Title: Re: Training, Eating and life
Post by: felix on March 23, 2014, 11:00:21 PM
Very strong lifting Scott glad to hear you enjoyed the natural meet.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 24, 2014, 08:10:07 AM
Thanks Felix. It's like coming home when you go to these meets. A real family feel and to be in a gym where everyone is just smahsing their workouts is unreal


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 25, 2014, 08:26:32 AM
Still pretty sore for the chest workout on Saturday and I hit back Sunday so I'm not training till Thursday which will be legs with Benj. I also have Friday off (using up that holiday) so I will hit chest and arms that day. I may will so in Saturday depending on the weather but thats like a bonus session ;D
After this week it's 2 weeks untill my week off work with Jan which will be a week off the gym as well so I want to push on with intensity till that time off


Title: Re: Training, Eating and life
Post by: K_Dogs on March 25, 2014, 09:16:53 AM
My pecs are still a little sore too, having trained legs yesterday I don't have much of my body left that isn't broken.
Keep pressing on then you can really relax during your week off  8)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 25, 2014, 07:23:50 PM
Thats how I feel every Saturday sore and happy that I have given another good week to the iron.

Totally smashing every workout, 100% i'm very much looking to be the winner at the next show I compete at


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 27, 2014, 07:36:47 PM
Nice leg session today with Benj

Squats
few warm ups well 4 as my knees were sore, so I had to do leg ext as well.
140kg x 11
180kg x 1 ds 140kg x 2 ds 100kg x 6 ds 60kg x I don't know but it was to failure

super set
legs ext 40kg
hamstring curl 35kg
pin leg press x 150kg x190 kg last set 5 drops

did that twice 10-12 reps on each

After that we were both pretty done in. Upping are intensity since the meet.

Also noticed having glutamine in my shakes at work makes me less hungry. I amstill hungry off season but don't want to eat based on hunger as I would be a mega fat bugger


Title: Re: Training, Eating and life
Post by: ben-howard on March 27, 2014, 08:01:07 PM
nice leg session mate, squats look brutal!  8)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 27, 2014, 08:46:34 PM
Thanks mate. The 140kg x 11 did me in the the 180kg and the reps was not great. After the drops I racked the bar and just collapsed!!

I have come to the conclusion that I need a spotter for squats. My forms just a touch off without.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 28, 2014, 12:36:37 PM
Yesterdays legs training was effective. I am pretty sore and Benj is in a bad place, wiped him out. Good workout then.

Day off today so had some more time

Flat bench
worked up to
100kg x 30
80kg x 6
Well I can't say i'm a crap bencher anymore!!

incline dumbell press 15 degrees
26kg x 10
26kg x 5

Inclien dumbell press 30 degree
26kg x 8
26kg x 8

flat dumbell press
26kg x 8
26kg x 6

decline dumbell press
26kg x 7
26kg x 6

After the meet and seeing Matt and Keith's range of motion I was experimenting to see if It would be successful for me. I can honestly say not. I take the dumbells a little wider and touching my chest means the press is a few cm's narrower and it just felt wrong. So now I have tried it i'm happy with the way I do it.

Flat press machine
62.5kg x 6 then 4 drops

incline dumbell flys
16kg x 6
16kg x 8

cable crossover
20 reps

ez bar drag curls
25kg x 9
25kg x 8
25kg x 8
After the pump on Saturday doing these I had to do them again and my arms were again massivly pumped.

pushdowns
20kg x11
25kg x 9

alternate dumbell curls
16kg x 10
16kg x 6

reverse grip skullcrushers
25kg x 8
25kg x 8
25kg x 8 of normal grip

The reverse grip was a bit odd as I felt i would drop the bar and ruin the small amount of looks I have, but it was fine.

close grip bench 50kg
ss
across body hammers 22kg

2 sets 6-8 reps

Then did some abs. Now abs are weak for me, never thick knots of muscle like most. Not sure if directly training them is work it as I squat and dead heavy but we can but try.

Lots of volume due to extra time and the fact I think the body will only adapt to something different


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 29, 2014, 02:36:56 PM
Back and shoulders session
Jans out and I only have the car to wash so went to the gym for my Tuesday session. Might go and do it all again on Tuesday!!

Pullups
14
6
5

pulldowns
75kg x 7
70kg x 10
70kg x 8
70kg x 6 the 4 drops

dumbell rows
54kg x 12
54kg x 10

barbell row
100kg x 8
120kg x 4 ds 100kg x 3 ds 60kg x 10

staright arm pulldowns 10kg
ss
high cable rows 40kg

2 sets of

barbell shoulders press
60kg x 10
70kg x 5 ds 60kg x 4

side laterals
16kg x 12
18kg x 4 then 4 drops

bent over laterals
10kg x 8
10kg x 8

seated dumbell press
22kg x10
22kg x 8

calf press on plate loaded press
2plates a side x 15
3pas x 10
4pas x 6
4plates a 10kg per side x 6 then 3 drops

did some abs as well.

Nice session, nice and strong, still prefer the 6.30 sessions in the week. Nice to go in and just nail the workout 45 minutes and it's done. Mind you my t shirt was soaking so must have worked reasonably hard


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 30, 2014, 07:57:14 PM
A few months into the year and it's fair to say I have been enjoying the heavy lifting and getting a handle on my offseason nutrition.

After our Holiday I will be going on a cut. Pretty solid in that what i'm doing now is maintenance cals for 72kg. Thats as heavy as I want to be in any offseason.

So the cut, if you want to call it that will be 8 weeks of a prep. I want to answer a few questions
1) can I drop weight, with minimal cardio
2) can I handle no cheats
3) what calories do I need to be on to do so.

I'm thinking the first couple of weeks will see a drop as the weekend grazing will be stopped.

I will be eating

1) eggs, oats, vits
2)shake and oats if pwo or shake and nuts if not
3)shake and nuts
4)chicken, green veg and oil
5)shake and nuts
6)chicken, chopped toms and spices with rice or quinoa
7)chicken and nuts

Pretty basic and the plan is to just reduce portion sizes as needed


Title: Re: Training, Eating and life
Post by: Rich mc on March 30, 2014, 10:34:55 PM
Will be interesting to see how the mini diet goes mate.
You might be shocked at the results. In a good way.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 31, 2014, 07:12:29 AM
With the long prep last year I pretty much buggered myself up to try and diet all year. My body don't like it.

I feel like it's in a happy place now so I think the test will be effective and I can draw some conclusions that actually make sense. Cutting the weekend cheat will see a decent drop initally I should think.

I know Rich Gratten does no cardio either and he said I should see how it works. Mayeb it just works for people called Rich lol


Title: Re: Training, Eating and life
Post by: ben-howard on March 31, 2014, 07:28:11 AM
Hey mate, I think your plan is a great idea and it expect your body will respond well, as long as you lift heavy and progressive as you are and drop weight slowly I expect you'll need minimal cardio too


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 31, 2014, 08:13:27 PM
It will be interesting that's for sure. I have never had the balls to try a prep cardio free, so no pressure on this trial. I'm treating it as prep. I plan to get through my workouts slightly quicker which will help, but not at the expense for strength


Title: Re: Training, Eating and life
Post by: ben-howard on March 31, 2014, 09:56:20 PM
It sounds spot on mate, I will be doing the same, worked for me this year so far, I havnt even reduced calories yet, I think you have to be pretty lean to start or cals can go very low, and your right strength is key, I will be doing the heavy 5X5 etc first and get the faster stuff done after that


Title: Re: Training, Eating and life
Post by: csaunders on March 31, 2014, 10:38:47 PM
I think your long term goal of doing 'no cardio' during prep is an achievable aim. However, I don't believe it's the "be all" and "end all".

Quite frankly, I think everyone is capable of getting into very good shape without recourse to cardio and this is with the simple method of monitoring calorific input and expenditure. However, there may become a point, dependant on your calorie base level where it would be impractical to consider a reduction of further calories and this is where the trade off between doing cardio and keep your cals higher vs reducing calories even lower and doing no cardio is a key consideration.

I WILL do cardio during my prep but I will use this as a tool. I don't think cardio is the enemy and I don't personally believe that you should totally remove it from your prep strategy. Perhaps just reconsider the amount, the timing of the same, and when to introduce it in your prep. That being said, Scott, you have much more experience than me under your belt, so disregard my opinion as you feel necessary.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 01, 2014, 08:45:25 AM
Chris your a very intelligent chap so you always raise valid points.
For me I have always been a I'm on prep so I must do cardio person. Thinking that due to me be sat down all day its a must do from the get go. I want to see if I can lose any significant weight without it. In a real prep your right there is a point where it makes sense to increase output over decreased input.

For me that's point one of this trail and point two is can I keep my marble.with no cheat meal. I will have a steak or something nice but no pig fest that takes half the week.gov get rid of.

In eight Weeks id be happy to lose 4_5 kg which would sit me at 68kg and I like.that look for me.

Nice week off first. Which I'm looking forward to. I like Cardiff and Welsh cakes !!!


Title: Re: Training, Eating and life
Post by: Nagels on April 01, 2014, 09:00:03 AM
Solid plan Scott, my own reckoning is ppl in lower weight classes are more likely to need cardio as their actual calorie intake tends to be lower anyway.TDEE is usually higher in bigger folk, say if a surplus is at 2400 (that's a surplus for me anyways) then there isn't a whole lot of wiggle room to keep shaving cals off and function properly.
Granted age and jobtype impact also ,seeing how much you can drop without cardio is a great idea and offseason is definitely the time to try new things out.

Look forward to hearing how it goes - enjoy the break mate :)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 01, 2014, 11:56:01 AM
Calories wise I maintain 72kg on my 2225 plus my weekend cheat. So it gets a bump at the weekend.

I think cleaning up and eating no rubbish at weekends will help shift some initally. I plan to cut cals in 225 amounts. So I will go down to 2000 to start with and go from that point. When I do add cardio it will be a couple of hiit session per week again as a test.


Title: Re: Training, Eating and life
Post by: Gudgy66 on April 01, 2014, 01:06:59 PM
Must admit Scott I find doing cardio every morning helps as I can consume a couple of hundred calories more per day. And they are usually carbs before my weights session which allows me to train harder.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 01, 2014, 01:44:29 PM
Hi mate I have always bashed the cardio in a drive to be able to process more food and to keep things moving along fat loss wise.

I think It's don't to be a real definite test for me in that can I drop on just a calorie excess. I'm quite excited really. I would start now but I want to be able to enjoy the holiday, my birthday and easter which all happen in the same week.

I feel really able to hit the test properly and draw some conclusions from it. I also feel 8 weeks is also a good time to test. Not long enough for it to be  real prep but long enough to be effective



Title: Re: Training, Eating and life
Post by: csaunders on April 01, 2014, 02:59:04 PM
Chris your a very intelligent chap so you always raise valid points.
For me I have always been a I'm on prep so I must do cardio person. Thinking that due to me be sat down all day its a must do from the get go. I want to see if I can lose any significant weight without it. In a real prep your right there is a point where it makes sense to increase output over decreased input.

For me that's point one of this trail and point two is can I keep my marble.with no cheat meal. I will have a steak or something nice but no pig fest that takes half the week.gov get rid of.

In eight Weeks id be happy to lose 4_5 kg which would sit me at 68kg and I like.that look for me.

Nice week off first. Which I'm looking forward to. I like Cardiff and Welsh cakes !!!

It's good to experiment. If you can make prep effortless, whether with or without cardio then you're onto a winner.

As a fellow welsh man, I must agree that welsh cakes are top notch. Whilst renovating my property over the last year they were on my weekly shopping list for the workers (including me on occasion)


Title: Re: Training, Eating and life
Post by: Nic on April 01, 2014, 03:27:51 PM
Get a dog! :D


Title: Re: Training, Eating and life
Post by: Toby on April 01, 2014, 03:41:46 PM
Personally I think to get into contest shape you would need cardio due to personal variables and you may be comparing yourself to people with different variables although I am sure you could drop a few kilos to begin as everyone does as the pure crap leaves the body. Anyone switching to a structured diet from a looser diet would see initial drop.

The variables here, in my opinion are these
1. You have a lower calories threshold than most to maintain.
2. Inactivity unless at the gym - car to work, work on bum all day, car home, often home to sit.
3. Coming from higher out of season weight proportionally - 72kg on a frame that is competition ready at just under 60kg is basically 20% bodyweight gain from show shape, that is a fair proportion to lose.
4. You do not train at high tempo and volume to be getting a huge metabolic spike during training.


The ones I see who do no cardio have one or more of the above but not all of them. They may be inactive but they eat tons so as have lots of calorie wriggle room as Pat said. Or they may say they do no cardio but they are doing low intensity cardio (dog walks like Nicola) even if they do not brand it as cardio. The body does not know whether it was called cardio or a dog walk or even walking around a building site all day at work, it just knows the amount of calories it is using during the course of a day.

It would be great if you did not need it, a big ole YAY! But I think you will find it is.


Title: Re: Training, Eating and life
Post by: Nic on April 01, 2014, 04:00:20 PM
I sometimes walk 25,000-30,000 steps a day (I only discovered this recently when I started to use an activity monitor thingy a PR sent me) :-O And it tells me how many of those are "aerobic steps" (not sure what it means by that) but is usually
1/3 or more of my steps. So yeah I guess I do cardio!


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 01, 2014, 04:23:46 PM
I am with you Toby and to be honest I think I am someone that needs to do cardio to some degree. However it's a nice time to experiment and see how it goes. To be honest either way I don't mind. The cardio before work on prep gives me some time to think about things. If I can lose a bit then thats cool as well


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 01, 2014, 08:19:24 PM
Back and shoulders
Since I did a heavy workout with straight sets I thought supersets might be fun

chins
me x 12
6
6
ss
bent over rows
100kg x 8
100kg x 8
100kg x 6

deads
140kg x 8
180kg x 5
180kg x 3 ds100 kg x5

ss
pulldowns
65kg x 10
65kg x 8
65kg x 8

Seated dumbell press
30kg x8
30kg x 7
ss
standing laterals
12kg x 12
12kg x 10
ss
bent over laterals
10kg x 12
10kg x 8

That was that. Nice to move things that way. I think I would keep the heavy basics first like deads and squats and straight set them and then after that go on the supersetts.


Title: Re: Training, Eating and life
Post by: Maveric Matt on April 02, 2014, 12:51:17 PM
I sometimes walk 25,000-30,000 steps a day (I only discovered this recently when I started to use an activity monitor thingy a PR sent me) :-O And it tells me how many of those are "aerobic steps" (not sure what it means by that) but is usually
1/3 or more of my steps. So yeah I guess I do cardio!

*Visions of you jigging around at home in a 'Cha-Cha-Cha' motion.  :D


Title: Re: Training, Eating and life
Post by: K_Dogs on April 02, 2014, 06:38:06 PM
On the cardio front, Iíd quite like to eat into a contest diet. So you effectively slowly introduce cardio at the same time increasing clean calories. Youíd hopefully end up with loads of energy and a racing metabolism. Food for thoughtÖ.


Title: Re: Training, Eating and life
Post by: Nic on April 02, 2014, 07:09:25 PM
I sometimes walk 25,000-30,000 steps a day (I only discovered this recently when I started to use an activity monitor thingy a PR sent me) :-O And it tells me how many of those are "aerobic steps" (not sure what it means by that) but is usually
1/3 or more of my steps. So yeah I guess I do cardio!

*Visions of you jigging around at home in a 'Cha-Cha-Cha' motion.  :D

I do "grapevine" on my dog walks, maybe that's it? :D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 03, 2014, 07:36:57 PM
Chest and guns today with Young Benj

Decline dumbell press
50kg x 2 the second was spotted
44kg x 6
30kg x 8

incline press machine
60kg x 12 total failure

dips
ss
cable crossovers
20 reps each , x2

lying cable tricep ext 22.5kg
ss
dead stop seated cable curls 22.5kg
twice 8-10 reps

drag curls 25kg
ss
close grip bench 60kg x

2 sets 6-8

then did some abs. The 50kg was a bit of a challenge and I have always wanted to be able to press them. Good workout



Title: Re: Training, Eating and life
Post by: csaunders on April 03, 2014, 09:28:37 PM
I saw the 50kg press on Facebook earlier today, at a fleeting glance. Well done, there's no better feeling than hitting your goals.  8)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 04, 2014, 07:57:54 AM
Thanks mate. Trying to improve my weaker areas by getting stronger.

Legs today

leg ext up set
10kg x 10
20kg x 10
30kg x 10
40kg x 10
50kg x 6

seated hamstring curl up set
10kg x 10
20kg x 10
30kg x 10
40kg x 10
50kg x 2 then  set of 21s at 20kg


dumbell sldl
54kg x 7
54kg x 8

leg press up set
3p x 10
4p x 10
5px10
6px 10
7p x 8

then down the plates again as a drop

6px 3
5p x 10
4px12
3px 22
2p x 35

calf press
150kg x 6
150kg x 7 then 2 drops

pain will be coming!!! Last week next week before a week off. Beena great training block and am happy with how it's gone


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 06, 2014, 11:35:20 AM
My weight has stabilised at 72kg and has been for a good month now. I will up my calories for this week and then next week we are off so food will be cleanish but with cheat thrown in. So when I start my mini prep things should be nicely revved up for the first week of the mini prep. So the first week will be a cut down from 2500 down to 2000. Really looking forward to it now


Title: Re: Training, Eating and life
Post by: ben-howard on April 06, 2014, 11:55:32 AM
sounds like a solid plan scott, will look forward to seeing the results  :D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 06, 2014, 12:08:32 PM
Thanks mate. As an aside and to.illustrate my issues with carbs. At the weekend I eat the same as in the week but with a few treats. Generally a bigger serving of carbs at tea then some dessert far from stuffed. This done twice at the weekend leaves my weight up two kg on a Monday only for it to drop off come saturday


Title: Re: Training, Eating and life
Post by: ben-howard on April 06, 2014, 01:00:25 PM
that is a big jump, i will generally be 1-2kg heavier on monday after a cheat meal sunday night, but i go for much bigger servings and not always the cleanest of food


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 06, 2014, 01:36:49 PM
I just think i'm hyper sensitive to carbs. Generally with carbs at lunch i'm always tired and lethargic in the afternoon and feel bloated, even if it's moderate. Much happer with my week day lunch of veg/salad with oil and chicken.

As an example of the ukdfba and for Yorks I did not carb up at all and just ate turkey. For Taunton I carbed up and looked bloated and crap and sweated loads


Title: Re: Training, Eating and life
Post by: felix on April 06, 2014, 03:55:14 PM
It,s funny Scott how we are all so different I feel terrible without carbs and then when I eat them I feel full of energy and rearing to go glad to see your training is going so well I hope your mini prep goes well.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 06, 2014, 06:47:32 PM
it is really fascinating to me how we are all different. For a few years I was pig headed and thought I had to eat carbs but as time has gone on and I have modified my diet I have come to the conclusion that I just don't get on with them.

I have some pre and post workout and some at meal 5 and thats it. Carbs at lunch don't make for a productive afternoon of work


Title: Re: Training, Eating and life
Post by: Maveric Matt on April 07, 2014, 12:52:37 PM
When and how long are you thinking of doing your mini cut mate?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 07, 2014, 08:02:21 PM
when: The Tuesday after Easter
How long: 8 weeks
Why: 1) want to see if I drop weight with no cardio 2)will adding in cardio make much change 3)im a bit to heavy at the mo


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 08, 2014, 06:24:14 PM
Back and Shoulders

Chins
me x 12
me x 10 rp 3 rp3 rp3

bent over rows. More upright ala Dorian, very strict
60kg x 10
80kg x 8
90kg x 7

pulldowns
ss
low row machine
first set was 8 reps ish then the second was a 5 times drop set

smiths front press
30kg x 10
50kg x 10
70kg x 8 rp 3 then 2 drops

seated laterals
16kg x 8
16kg x 8 ds 10kg x 10

then did weighted leg raises and rope crunches for abs. Maybe weighted abs for the next two years might help my shallow abs but i doubt it


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 10, 2014, 07:54:32 PM
Beach muscles today

flat bench
progressivly warmed up
100kg x 2 ds 80kg x 3 ds 60kg x 8

incline smiths
50kg x 12  bit of weight miss judgement
70kg x 4 rp2

flat press machine
70kg x 6
70kg x 5

incline flys 14kg
ss
cable cross over
10 reps on each, last set of crossovers was 30 reps

preacher curls
14kg x 8
14kg x 6 then 2 negatives

pushdowns
27kg x 10
30kg x 8

ez curls
35kg x 6
35kg x 8

lying tri ext
35kg x 8
35kg x 10

hammers 22kg
ss
overhead cable ext 20kg
twice with sets of ten

then a bit of abs


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 11, 2014, 07:50:40 PM
pretty sore after yesterdays workout, which is nice

Last workout today before my workout.

I will list all my sets of squats even warm ups

60kg x 10
100kg x 5
140kg x 1
180kg x 1 no spotter. May well have gone for more is I had one
140kg x 6 had spotter so felt safer going all out
100kg x 10
Then bodyweight squats for 5 minutes. I got 30 reps in the end

I find my form on squats is 5% better with a spotter there. They don't have to do anything but just having someone there even if the pins are at the right height.

hamstring curl
50kg x 6 the 3 drops

That was me done. Absolutly dead

I'm very happy with how this cycle of training has gone.
squatted 200kg for a rep
benched 100kg
deads 180kg

All in all my body feels like it's running very well. I have minimal aches and pains, I feel like i'm getting my nutrients at the right time and I feel healthy.

I plan on reviving  an old split

back
chest and biceps
hamstrings and quads
shoulders and triceps

I will hit calves and abs on days I have time to.
This will be split over a 9 day rather than a 7 day split. I liked it before as I cold hit the muscle harder with more time as i'm hitting less muscles ina workout.

New article by me
http://www.gymprofessor.com/index.php/diet/don-t-spoil-the-broth-food-prep-made-easy/


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 12, 2014, 12:35:16 PM
Scales today. up half a kilo by upping cals to 2500 this week. Totally off my structure from Monday with the diet. Just having what I want, chances are it will be pretty near my usual food anyway. I don't really like processed foods. Having a roast later and just found some muscle food chicken sausages in the freezer so will use them up this week.

Think i will start my trial prep on 2000 calories and no cardio. First few weeks I will be dropping the weight pretty easy I think, i think the first month should be a decent drop on 1750-2000 calories but we shall see


Title: Re: Training, Eating and life
Post by: ben-howard on April 13, 2014, 12:23:38 PM
Will be great to see the results of your new approach, and great article mate, well written and informative, the food looks a lot tastier than mine  ;D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 13, 2014, 12:49:44 PM
I must admit the new "prep" approach will be a total eye opener for me and to be honest will keep me mentally sharp during this off season.

Food wise, I find it so easy now. I went to Booker yesterday, stocked up and had it bagged in 1.5hours work meal prep is so easy. 2 shakes and 1 whole food meal. Breaky and tea are cooked fresh and bed meal is just more meat and nuts.

I know this weeks holiday is at the right time as I feel like I could push on. So not completely drained out. a Week will leave me ready to rock


Title: Re: Training, Eating and life
Post by: csaunders on April 13, 2014, 02:17:24 PM
When are you starting your 'mini cut'??

Is your intention to drop straight to 2000 calories or are you going to reduce to that number.

For example, I started my prep on 3800 circa, and dropped 50cals per week rather than dropping 500cals and sticking with it for some time until I stall, which i think is what most people do.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 13, 2014, 04:56:46 PM
Hi mate
I'm starting the Tuesday after Easter. Last year I had no Easter really so going to have some family time.

I'm thinking as 2225 keeps me at 72kg. I'm going to need to drop to 2000 to see any movement. I plan to drop in 225 amounts on stalling.



Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 19, 2014, 10:01:05 AM
Thought I would pop in to say hello.

Had a fantastic time in Cardiff. Really chilled out time spend time walking around the shops, drinking coffee and eating ;D

Went on a boat to Cardiff bay and had a walking tour on he Wednesday.

It was my Birthday on Thursday and we went to the Historic dockyard at Pompy, really good day out and we only got around half of it, good job the tickets last all year. The family cam round (well a small section, my family is massive).

Yesterday we went to see Spiderman 2, decent film worth seeing, still prefer the original films. Tea was a pie and mash with a massive sundae. We are seeing our parents this weekend for more food.

Must admit just eating what I want this week, whcih has been ok ish. Has seen me eating much more carbs. This has really seen me crashing energy wise mid afternoon, bit of joint ache and general blaotedness. Put on some weight and up to 73.3kg. So next week will see a return to a more protein fat, timed carbs and unprocessed foods. Probably get a decent drop in weight just from that. I have been know to drop a kilo after holidays just by going back to clean foods.


Title: Re: Training, Eating and life
Post by: ben-howard on April 19, 2014, 01:18:02 PM
glad you had a good birthday and easter break mate, sounds like good fun, dont worry about your weight or anything at the momentm its soon to be go time again  :)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 19, 2014, 01:57:36 PM
IT'S great mate. No not worried about anything, just stepped on the scales out of interest.

Just had a choc and toffee hot cross bun, wow they are great


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 22, 2014, 07:57:56 AM
Easter weekend was rather nice. Lots of mum and dad time for both sets of parents, also spend Sunday in the house chilling out with Jan, love those days.

The experiment starts today. Did start great work up feeling stupidly hot and soaked in sweat. Woke up mega early as well after not a great nights sleep so I slipped out of bed and flung upend the spare room window to cool down. Still feel odd and mega tired, so work will be fun.

Workout was a bit of a lame effort but did this

chins
me x 4 rp 4 rp 4 rp3

bent over rows
80kg x 5
80kg x 5
feel sets to get an idea of strength
80kg x 10
80kg x 10

pulldowns
60kg x 10
60kg x 10
60kg x 10

dumbell rows
34kg x 11
36kg x 12

then did some pullovers, straight arm pulldowns, abs and stretching.

Lats were pumped, really laboured workout but it was done and when I shit the bloat from all the food on holiday I should feel a bit more alive


Title: Re: Training, Eating and life
Post by: Maveric Matt on April 22, 2014, 12:53:18 PM

Lats were pumped, really laboured workout but it was done and when I shit the bloat from all the food on holiday I should feel a bit more alive


I hope you didn't use language like that around the In-laws young man!  ;D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 22, 2014, 02:10:23 PM
Whoops. My digestion is a bit off though lol


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 24, 2014, 07:51:35 AM
Chest and Biceps

Incline press
60kg x10
80kg x 4 rp1
60kg x 8

decline dumbell press
30kg x 6
30kg x 6

superset
pec dec
flat press machine
flys
8 reps on each 3 rounds

dumbell curls
12kg x 10
12kg x 10


superset
ez curl
ss
hammers
3 sets

That was weakish workout generaly take me a weak or so to get back in the swing of things. Foods been good,starting to feel more awake and able to focus.


Title: Re: Training, Eating and life
Post by: Toby on April 24, 2014, 09:07:10 AM
Eating off plan/dirty/junk/whatever we call it is not a nice internal feeling and makes you feel grotty


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 26, 2014, 09:25:18 AM
so still not feeling like the machine I was before.

So dropped 600g this week which is decent. Went to a freinds last night and they did a chicken thing, like a tray bake, so i had the chicken a few small spuds and lots of salad. They even did me a bowl of strawberries instead of the pavlova. They also had a pool table which was pretty epic. Fair to say I fond the old skills slowly coming back lol

Legs yesterday,
due to the savage chest doms I have i kept legs really safe and focused on setting some basic starting numbers

leg ext
10kg x 20
20kg x 20
30kg x 20

hamstring curls
10kg x 20
20kg x 20
30kg x 20

these are more of a warm up than anything

Squats
Tried to set the safteys a bit higher and although at parellel they felt to high so I dropped them a peg down. I hate tapping down on squats

60kg x 10
100kg x 10
100kg x 10
120kg x 8

fronts
60kg x 8 find I can safely hit real failure on these

walking lunges
16kg x 2 lengths of the gym may be 20 steps

sldl
60kg x 20
60kg x 20
just kept constant tension, to light but nice feeling

hamnstring curls
50kg x 7 few partials

Like I say not mental, but safe and form was bang on, will build on this


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 29, 2014, 06:49:41 PM
Shoulders and triceps

dumbell press
30kg x 10
30kg x 7

cable laterals
3 sets of 8 with a tiny weight, bloody hard these

tri set
front press 50kg
standing laterals 12kg
cable rear delts 3.5kg
10 reps on the first set down to 7 ish by the third

rope pushdown up set
7.5kg x 10
10kg x 10
12.5kg x 10
15kg x 10 then rp 4

cg smiths bench
50kg x 9
70kg x 6
70kg x 3 the 2 drops

superset
overhead cable ext
kick backs
2 supersets 10 -12 reps

seated smiths calf up set
50kg x 20
90kg x 20
130kg x 20
150kg x 20

burned a bit

my left biceps feels a bit off so might be a very high rep session on Friday


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on May 01, 2014, 07:53:18 AM
Back today
and with my new split giving more time I added in more volume

pulldowns
60kg x 10
70kg x 8
70kg x 7
80kg x 5 then a few drops 5 i think

dumbell row
50kg x 10
50kg x 10
50kg x 10

deads
140kg x 12
140kg x 7
140kg x 4
endurance on these is well down but it will come

vertical traction
60kg x 10
60kg x 6

then did some abs. Hanging leg raises supersetted with rope crucnches

I have definatly done something to my left bicep. No shooting pain but just a tightness that makes me hold back a bit as it feels abnormal. I will just use mega high reps tomorrow on biceps and just force a lot of blood into the area


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on May 02, 2014, 07:24:52 PM
yesterdays back session with the higher volume has really hit the doms hard, love it!!

Chest and biceps
incline press
80kg x 5
80kg x 4
60kg x 10
60kg x 5 ds 40kg x 6 done extremely slow

flat dumbells
30kg x 5
30kgx 5

superset
crossovers
dips
3 supersets 10 reps each

flat press machine
50kg x 5 ds x3

Left biceps feels tight and a bit odd so nothing heavy

cable curl
ss
one arm cable curl , faceing away from stack

20 reps each 3 time

lying on a bench curls
25kg x 12
25kg x 12

Felt good, chest was a good session and biceps are just going to have to be like that untill i fix myself


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on May 03, 2014, 01:53:35 PM
pretty happy with a kilo drop this week. No cardio and no changes.

Pretty simple approach and it's working. I don't mind prep being life consuming but there will come a time where I don't compete and still train. I basically don't want to be the fat bloke in the gym saying how it used to be in the old days lol

Long weekend again, not much planned. Been to Booker 10kg of chicken a pork loin and a bag of frozen broccolli


Title: Re: Training, Eating and life
Post by: ben-howard on May 03, 2014, 04:14:14 PM
Good first week mate, does your bicep effect your back training, if not could work on chins instead of curls for abit, not sure if that's bad advice but that's what I would do


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on May 03, 2014, 04:59:58 PM
Hi mate.
It's the second week. 600g drop last and a kilo this week.

The bicep is not right when fully supinated and under a heavy load just feels odd. All back work is being done overhand to keep the biceps out as much as possible. It might be a small knot or some tiny tear


Title: Re: Training, Eating and life
Post by: ben-howard on May 03, 2014, 05:09:24 PM
Ah still great going mate - I see, will have to keep an eye on it, hopefully will be back to normal soon on its own


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on May 03, 2014, 05:52:45 PM
The little no cardio, no cheats is going well.

I think a cheat meal for me, turns into a free for all. Once I start I can't stop. Last weekend we had some nice meals. Like jersey royal spuds, chicken and veg and it was nice. It keep my head in the game more with no cheats, so no feeling like rubbish. I will have some cake on my brothers birthday but I'm not going mental once a week


Title: Re: Training, Eating and life
Post by: ben-howard on May 03, 2014, 06:41:04 PM
Sounds perfect mate, it's a balance that can take years  for some to get right


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on May 04, 2014, 04:26:47 PM
I think someone who is early in the bodybuilding game and is literally fresh to prep then I can see how a nice meal to look forward to would help them as it makes it mentally more mangeable.

However I have been doing this sometime and have figured out that I really don't lose any muscle on prep, it's the fat and getting shredded thats the issue so the cheats have to go. Luckily we can both cook so I really don't feel like our tea time meals are plain or boring.

Chopped toms, spices and veg and you can make up some nice food. Even plain food cooked well is a pleasure.



Title: Re: Training, Eating and life
Post by: SCOTTGALTON on May 06, 2014, 07:13:11 PM
Before I mention the session i'd liek to say Twinning salted caramel and caramle apple green teas are awsome.

Legs

leg ext up set
10kg x10
20kg x 10
30kg x 10
40kg x 10

hamstring curl up set
10kg x 10
20kg x 10
30kg x 10
40kg x 10

On both exercies the last two sets were bloody tough.

leg press 100 reps challenge from Jamie Altertons facebook. He did 300kg for reps

260kg x 60 rest pauses
200kg x 40 rest paused.

It was getting to the point on the 260kg where I coul only get 1 or two reps at a time so had to drop a bit

lying hamstring curl, dumbell between feet
18kg x 10
18kg x 9

dumbell sldl
48kg x 8
48kg x 7

calf press
jsut 80kg on the plate loaded but got 3x10.

Legs were actually shaking after this


Title: Re: Training, Eating and life
Post by: Nic on May 06, 2014, 09:28:28 PM
Before I mention the session i'd liek to say Twinning salted caramel and caramle apple green teas are awsome.


WORD!

The butter mint is good too.


Title: Re: Training, Eating and life
Post by: Maveric Matt on May 07, 2014, 09:54:58 AM
Before I mention the session i'd liek to say Twinning salted caramel and caramle apple green teas are awsome.


WORD!

The butter mint is good too.

I'll look out for them!  8)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on May 07, 2014, 01:19:13 PM
I never rated the leg press as I just have to put to many plates on. Today I rate it. I'm sore as hell


Title: Re: Training, Eating and life
Post by: Toby on May 07, 2014, 01:23:08 PM
I am gagging to get in the gym to do that challenge and copy your session. But a query, what is leg ext up set and hamstring curl up set. Is it simply working up through the weights on each set with a normal break between each or is it all one set, a reverse of a drop set?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on May 08, 2014, 07:57:43 PM
up set is the reverse of a drop set really. I wanted to crack on with the press but needed to get warm and they worked a treat. So no rest and just keep upping the weight.

Shoulders and triceps

dumbell press
32kg x 7
32kg x 7

dumbell laterals
14kg x 10
14kg x 10
14kg x 8

cable laterals
ss
press machine

3 sets 10 on each, drop sets on the last set

pushdown
20kg x 12
25kg x 10
30kg x 8

overhead dumbell ext
36kg x 6
36kg x 7

overhead cable ext
20kg x 8
20kg x 8

then some rope crunches for abs.

Like the session. Tried soem bicep curls and felt ok but still a bit odd


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on May 09, 2014, 07:35:54 PM
Back today
Chins
rest paused out 20 reps
got 11 first then not sure on how it went

pendaly rows
100kg x 10
100kg x 8
100kg x 5

Pulldowns
70kg x 7
60kg x 8
60kg x 7 then a lot of drops

dumbell row
54kg x 10
54kg x 12

superset
pullovers
low row machine
4 supersetts. Last set on the rows was a 4 time drop.

enjoyed that session a full 45 minutes on back.

Got asked today if i'm a powerlifter by a young lady whos getting into strongwoman events. So on the plus side i'm strong, on the minus side i'm looking offseason lol



Title: Re: Training, Eating and life
Post by: SCOTTGALTON on May 10, 2014, 10:28:49 AM
well no drop in weight this week so I will cut my calories down to 1750 from 2000

Still no cardio other than a walk with Jan if it's nice out.  Next time there is a stall i will add in a session of hiit cardio.

in a normal six month prep i would not change a thing as it could have a been an odd week. Just doing this for 8 weeks so i want to get a reaction in the scales


Title: Re: Training, Eating and life
Post by: csaunders on May 10, 2014, 12:15:08 PM
Strong pendlay rowing, Scott.

That's quite a large drop.

Why don't you consider a 50cal drop per day and see of that gets the weight shifting?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on May 10, 2014, 12:48:43 PM
Thank mate
The reason for the drop is I have a spreadsheet and i want to keep a 40/30/30 macros split. So my OCD has kind of dictated my drop.

To be honest I would normally add in cardio but trying to stay away from it untill the next stall, which may or may not come in my 8 weeks


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on May 13, 2014, 06:12:29 PM
Chest and Biceps today
Triceps still a bit sore from Friday lol

Incline press
60kg x 10
80kg x 5
60kg x 8
60kg x 5

decline smiths
50kg x 10
50kg x 9

triset
incline flys
pec dec
flat press machine

2 of those with drops on the last superset

bicep curls with cable
10kg x 20 five sets for 100 reps. Biceps still odd, might be a tendon so playing it safe

decided that triceps should be with chest rather than shoulders

push downs
overhead dumbell ext
lying tricep ext

did those forget the reps 2 sets of each

Have bitten the bullet and booked an hours sports massgae/ therapy. Time to have this bicep looked at and my shoulders are tight so there will be plenty to work out


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on May 15, 2014, 06:31:34 PM
Legs today

Tried Toby's 100 rep squat challenge

bar x 20
60kg x 10
100kg x 20,12,8,10, 5

By this point it was clear that my lunges and lower back were not taking me any further. So I called it a day on squats. I have never been good at endurnace. My training is better suited to Mr Oakes than a Gozdeki volume style.

Leg ext
30kg x 12
30kg x 10
30kg x 11 the 3 drops

hamstring curl
35kg x 12
35kg x 12
35kg x 11 then 2 drops

walking lunges 14kg x 24 steps.

That was that really


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on May 17, 2014, 11:05:08 AM
Before I detail yesterday training I have a bicep  update!!

Not an injury to the bicep but a tiny tear in the tendon below the bicep. So basically anything that causes it to jar stay away from. So thats any direct bicep work and pulldowns, probably stay away from chins as well. So back will be a lot of rowing and deads and no biceps.

Also had my shoudlers, back and chest sports massaged. All good, shoulders tight as normal. Now I have sorted my car out and payed off some outstanding bills I can have a massage each month.

Yesterday was
Shoulders, calves and abs

Bar press
bar x 20
40kg x 10
60kg x 8
60kg x 6 ds 40kg x 8

face pulls
20kg x 15
20kg x 12
20kg  x12


standing laterals
8kg x 20 5 sets so 100 reps. I sometimes feel that I cheat up the laterals a bit to much so i will do this next time with the 10's

dumbell press with neutral grip
18kg x 8
18kg x 8

You may have noticed on all push type exercises I start strong and then BOOM, its gone

calf press
2 plates per side x 20
3 pps x 10
4pps x 6
4pps x 6

supersetted rope crucnhes and leg raises for 4 sets

Job done. Kilo off this week so down to 70.5kg. Had a piece of birthday cake for my Brothers birthday yesteday.

I find this way of dieting so stress free. I eat what I eat every day, The weekend at tea I have some more clean carbs and if it's someone's birthday I can not be the outsider with no cake. Otherwise I have no cheats or desire to do so.

4 more weeks of this test. I see no reason at all to change anything


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on May 20, 2014, 07:57:51 AM
BACK
Being carefull with injury.

Deads
60kg x 20
100kg x 10
140kg x 10
140kg x 10
160kg x 8
180kg x 3

bent over rows 70kg
ss
straight arm pulldowns 10kg

3 sets 12 reps on each

then did some abs. None of the above agrevated the injury. It would seem im fine as long as I don't have my hand palm up and have to bwnd at the elbow joint.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on May 21, 2014, 07:51:43 AM
Last day of the working week for me. Cant take Tuesday off so having Thursday and Friday

Chest
few warm ups
90kg x 4
80kg x5
80kg x 5 plus 1 assisted

high incline well 30degree which seem like 45
70kg x 6
50kg x 10

tri set
flat press machine
pec dec
incline press machine

3 super setts last one I triple dropped on each

triceps
pushdowns
25kg x 8
25kg x 7

overhead dumbell ext. 2single dumbells at a time
8kg x 6
8kg x 6
my arms were stupidly pumped and I could not get another rep odd whne i usually use the 36kg for both arms at a time

overhead rope ext flaring hand out at contraction
10kg x 10
10kg x 10

Quite a drop in tricep strength after chest which only backs up my thoughs of pairing them together.

Legs tomorrow, Saturday Jans going out early with her mate for breaky so I'm going off to do shoulders


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on May 22, 2014, 08:50:33 AM
Day off today. Just taking a couple of days off before 3 months with no days off allowed.

warmed up on leg ext and hamstring curl

leg press
2 plates x 20
4 plates x 20
7 plates x 50 reps rest paused

sldl
60kg x 10
80kg x 10
100kg x 6
100kg x 6

squats just seeing how they went after leg press
60kg x 5
100kg x 5
140kg x 5 pretty happy with that after my legs being worked very hard

smith machine seated calf press
2 plates x 20
3 plates x 13
3 plates x 20 rest paused

seated hamstring curl
55kg x 5 then 3 drops

leg ext
40kg x 10
40kg x 8
40kg x static hold. Hold at the top for as long as you can!!!!

then just because i had time i did 20 minutes stepper with some intervals. God it was horrible lol


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on May 22, 2014, 08:49:19 PM
quite surprised how having protein shakes and oil at my mid morning and mid afternoon is leaving me not massivly hungry. I can't get whole foods at these times due to work and it's working well.



Title: Re: Training, Eating and life
Post by: SCOTTGALTON on May 23, 2014, 09:39:45 AM
I have been finding that having some carbs at tea time, or meal 5 for us bodybuilders!! has been leaving me hungry. So had all my carbs around workouts this week. Evening hunger has been better to be honest. Makes no difference to weight loss but it's all good data


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on May 24, 2014, 11:21:06 AM
ok another 900g off this week. Funny as yesterday I did a weight in and it was only half a kg ;D

Jan went out so I popped to the gym

shoulders and chest

dumbell laterals
10kg x 20
12kg x 15
16kg x 12
16kg x 10

seated press machine
65kg x 12
65kg x 8
65kg x 4 ds 30kg x6

bent over laterals
8kg x 15
10kg x 10
10kg x 12

dumbell press 22kg
ss
seated laterals 10kg

8-10 reps on each

incline machine press
few warm ups

75kg x 10
85kg x 6
85kg x 4
70kg x 6

Thats all I did for chest, just a bit of a added extra

then did 10 minutes cardio with a few intervals where my lungs burnt lol

then some rope crunches. No bicep work. Think i'm going to give it a full month off to heal. Will see massage guy middle of month


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on May 27, 2014, 07:13:32 AM
What a nice long weekend that was, topped off with a trip up North to watch the NPA Yorks.

Great to see lots of old freinds and new ones as well. As always I spent most of my time chatting and not as much watching.

Now I have a confession. Last year for me me was ultimately disappointing. I look back not with a smile but with a sense of a year trying to get condition that I needed but was always just off. I may not have been very nice to a few close freinds, including Matt, Toby and my wife which really makes me feel even worse about a year that really started well and with hope but just went flat.

I would like at some point to compete again as I do think I have a good structure and with the right condition I can win another show. My worry is not reaching that condition and wasting more time. So I have made the right decision in taking two years out and at the moment I could not start a prep due to the demons from last year which I thought were gone but I had just hidden them well.

I will keep pushing on with my experiment and at the very least it will keep my weight down.


Title: Re: Training, Eating and life
Post by: ben-howard on May 27, 2014, 09:31:37 AM
Sounds like the fire is relighting mate, you have unfinished business, your learning still about your body I'm sure this experiment will work in your favour, that next show whenever it will be is won or lost right now,keep moving forward and you'll achieve all you want too mate


Title: Re: Training, Eating and life
Post by: Damo NY on May 27, 2014, 12:30:19 PM
Good to see you on Sunday. Albeit very briefly!


Title: Re: Training, Eating and life
Post by: Maveric Matt on May 27, 2014, 12:50:28 PM
No need to wory about any of that bud  -that's what friends (and wife) are for!
We all know what you put into all of your shows/prep.  It's all good info as part of the learning curve to make you bigger and better  :)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on May 27, 2014, 07:19:32 PM
Good to see you on Sunday. Albeit very briefly!

You to mate. I seemed to be chatting all day. Once the show started I didn't want to take up to much of your time as your clients were competing. Had a lot of time with Trish, top lady.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on May 27, 2014, 07:23:21 PM
Sounds like the fire is relighting mate, you have unfinished business, your learning still about your body I'm sure this experiment will work in your favour, that next show whenever it will be is won or lost right now,keep moving forward and you'll achieve all you want too mate

Kind off mate. Feel I would have been competitive in the lights with my x frame and mass. With me it's all about getting that extreme condition. In reality I do think I need someone looking over me on a prep. I just seem to look better that way.

The experiment is proving useful and not having any treats or cheat really is not big deal. I really thought it might be.

I gain mass as long as i lift heavy so thats never an issue. All about that Oakes shredded look



Title: Re: Training, Eating and life
Post by: SCOTTGALTON on May 27, 2014, 07:25:23 PM
No need to wory about any of that bud  -that's what friends (and wife) are for!
We all know what you put into all of your shows/prep.  It's all good info as part of the learning curve to make you bigger and better  :)

I do remember being a bit of a douche bag. In Hines sight I should have done Yorks, then eaten up a bit to bring myself down for the UKDFBA and the finals. I always give it my all as we all do but your right just learn and enjoy the process


Title: Re: Training, Eating and life
Post by: csaunders on May 28, 2014, 07:12:00 AM
I'm sure that we can all relate to you Scott. I've had my fair share of arguments with my partner due to the restraints of dieting and perhaps being hypersensitive to some things. Ultimately, she appreciates that it's not always 'me' and I'm sure that Jan, Matt and everyone else knows the same!

If you want to get into supreme condition, you've got to go into that dark place. Sometimes that involves feeling like sh*t and acting a bit 'off'.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on May 28, 2014, 01:23:00 PM
Hi mate. Hope your prep is going well.
That dark place is somewhere we have all been. Supreme condition has not been achieved just yet but hopefully next time. Got to be shredded these days


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on May 28, 2014, 07:58:50 PM
todays workout
Back

deads
60kg x 20
100kg x 5
140kg x 5
180kg x 7
190kg x 2 ds 140kg x 6 ds 100kg x 10 ds 60kg x 21

low row
80kg x 6
80kg x 6
70kg x 8
70kg x 7

dumbell row
42kg x 15

then did bas for 10 minutes


Title: Re: Training, Eating and life
Post by: Turpin on May 28, 2014, 11:01:38 PM
todays workout
Back

deads
60kg x 20
100kg x 5
140kg x 5
180kg x 7
190kg x 2 ds 140kg x 6 ds 100kg x 10 ds 60kg x 21

low row
80kg x 6
80kg x 6
70kg x 8
70kg x 7

dumbell row
42kg x 15

then did bas for 10 minutes

Solid deadlifts Scott . 

  T.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on May 29, 2014, 07:57:05 AM
Thanks Turpin, trying to get that 200kg

Chest and triceps today.

30 degree incline, that feel like 45
few warm ups
60kg x 9
70kg x 6
70kg x 3 ds 60kg x 3 ds 40kg x 12

decline dumbells
30kg x 3 whoops
24kgx6

slight incline fly 16kg
ss
flat press machine 40kg
2 supersetts 8-10 reps

pushdowns
25kg x 9
25kg x 8

reverse grip smiths bench
50kg x 10
50kg x 8
50kg x 8

overhead dumbell ext
22kg x 10
22kg x 8

then did abs for 10 minutes

Kind of thinking about going back to the old 3 days split. Might keep going on this for another month. Then take a week off training in july when Jan is on holiday and I'm not. I can see pluses and minuses for both


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on May 29, 2014, 09:54:14 PM
had a bit of thought and the 3 days split is back next week

back and shoulders

chest and arms

full legs


Title: Re: Training, Eating and life
Post by: Maveric Matt on May 30, 2014, 09:54:20 AM
Any reason for going back to 3 days mate?

How do you get on with Deads without straps?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on May 30, 2014, 01:20:46 PM
Hi mate. I just feel hitting everything once a week is optimal for me.
Dead I can get to 140 without straps but my grip would prevent me going heavier so I always use them


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on May 30, 2014, 08:16:15 PM
legs

leg press
2 plates x 10
3 x 10
3 x 10
5 x 10
6 x 10
7 x 10
8 x 9
8x7 then 4 drops

dumbel sldl
54kg x 7
54kg x 7

calf press
3 plates x 6
3 plates x 6
ss
bodyweight standing calf raise, hold the contraction on both exercises for a hell pump

walking lunges 16kg dumbells 50 steps


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on May 31, 2014, 12:52:51 PM
those lunges are a great addition.

Lost 200g this week. Had a few treats last weekend, protein bar, bacon with breaky, and a non standard lunch on the way home. So I think this week I will add in some evening cardio 30 minutes on the bike. Oakes does his pm so why not me.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on June 02, 2014, 09:51:01 PM
Added in some cardio this week to see how much it really affects me weight loss. Tonight was 20 minutes. First ten minutes was upping the levels and then added in intervals for the last 10. Never done hiit on a prep. If it works then thats a bonues


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on June 03, 2014, 06:41:23 PM
Back Today and shoulders

Bent over row
80kg x12
100kg x 8
100kg x 6 then 2 drops

parallel grip chins these don't hurt the tendon issue done very slow
me x 6
me x 6

parallel grip pulldowns
ss
low row machine and then dumbell rows
3 sets

2 more sets of dumbell rows
ss
staright arm pulldowns


smiths front press
few warm ups
70kg x 6
70kg x 7
60kg x 7

dumbell laterals
16kg x 8
16kg x 8

one arm cable lateral just moved arm to am for 3 sets tiny weight lol

then some rope crunches


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on June 05, 2014, 06:26:13 PM
cardio in the evenings has been going well. Been hitting some intervals on the bike but just did a plod last night.

Chest and triceps,will be arms when the tendons better.

Flat bench
few arms ups
90kg x 5 felt quiet alright
90kg x 2 sudden failure then ds  80kg x 3 sudden failure again and got stuck. Lucky i bench in a rack

decline press
60kg x 9
80kg x 5

pec dec
35kg x 6 ds 25kg x 6 ds 15kg  10

incline press machine
56kg x 6 then 5 drop sets

tricep pushdown
20kg x10
25kg x 8
30kg x 7

overhead dumbell ext
34kg x 9
34kg x 8

close grip bench
50kg x 7
50kg x 8

rope cable curls just did 100 reps to get blood flowing around the injured tendon


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on June 06, 2014, 07:07:58 PM
Legs

For some unknown reason I thought 10 sets of front squats might be fun
So I did, first 2 sets were 60kg, most were 80kg and one was 100kg. 6 reps on the 80kg ones

leg ext
40kg x 5 sets

hamstring curl
5 sets x 50-30kg. Last was 3 drops

calf press
5 sets 100kg for 4 but last was 130kg and 3 drops

Took 45 minutes


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on June 07, 2014, 08:26:17 AM
Legs are feeling yesterdays workout thats for sure.

Did a weigh in on this mini prep. still 69.2. So the only change this week was 20 minutes hiit cardio every day. To be honest my knees can't take hiit every day, it's just behind the knee that gets sore. So if nothing else I have confirmed that to myself.

So my next plan for action is to either cut 250 calories and do not real cardio. Cut calories buy 125 and just do 30 minutes per day of moderate paced cardio or just do 30 minutes moderate cardio.

I think I may well go for the middle ground as often that yeilds the best results. cut by 125 calories but do 30 minutes moderate cardio per day and just make it a touch more intense on off days.


Title: Re: Training, Eating and life
Post by: ben-howard on June 07, 2014, 09:01:08 AM
sounds like a good plan for the coming weeks, what weight would you like to be offseason?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on June 07, 2014, 10:54:27 AM
Thanks mate. In an ideal world is like to sit at ten kilos over my proposed stage weight of 58 kilos. However this mini prep has revealed that would mean I need to eat sub 1750 calories which does not give much wiggle room. So I may give this prep two more weeks. This week do try trim of calories and keep cardio at thirty minutes. Then have the last week as a final tween if needed.
Found using shakes and nuts at 10 ,4pm much more manageable with life. Seems perfect. If I get to hungry I have some cucumber


Title: Re: Training, Eating and life
Post by: ben-howard on June 07, 2014, 11:14:38 AM
you should be able to hit that with no trouble over the enxt 2 weeks, i do the same 3 main meals per day and 2 large snacks, with shakes/fruit/nuts in between, and post workout ontop of those, makes life alot easier  :)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on June 07, 2014, 06:21:59 PM
It sure does mate, make life and our lifestyle very manageable.

Got a bonus session today as Jan had her first client. Someone she know but good practise.

Deads
60kg x 20
100kg x 10
140kg x 5
180kg x 2
200kg x 1
140kg x 10
140kg x 12

bent over rows
80kg x 15 for sets the reps were about the same

paralell chins
me x 8
me x 8

paralell grip pulldowns
60kg x 10 3 sets

other wider paralell grip bar
45kg x 10 3 sets

dumbell rows
42kg x 12
42kg x 12

1 set of straight arm pulldowns witha  drop

Nice pumped back after that. Just shows that on deads a bit of food in me and the bodies a bit warmer great things are possible!!

Met a chap in the gym who I have not seen for years. He it totally natural and thinks creatine is to much lol. The guy is comedy, make my muscle look like a childs. If he ever competed or brought he legs up he would be a real threat at a british


Title: Re: Training, Eating and life
Post by: felix on June 07, 2014, 10:13:04 PM
Excellent deadlifting Scott what is your deadlift PB.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on June 08, 2014, 02:04:28 PM
Hi Felix, thank you.

I am sure at some pint I have pulled a 220kg dead but it was not pretty lol. I think I will stick to 180kg for reps on my early morning sessions and when I get chance to hit a Saturday or late afternoon I shall try for a touch more. All with straps though


Title: Re: Training, Eating and life
Post by: felix on June 08, 2014, 07:55:53 PM
220kg is fantastic deadlifting Scott thats over 3 times bodyweight for you too.


Title: Re: Training, Eating and life
Post by: Rossdog on June 08, 2014, 07:57:10 PM
Very strong deads mate. Good work!


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Title: Re: Training, Eating and life
Post by: SCOTTGALTON on June 08, 2014, 08:59:29 PM
220kg is fantastic deadlifting Scott thats over 3 times bodyweight for you too.

I have to say it's a bridge to far at the moment but it was fun. I think 180kg is much more beneficial at the moment


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on June 08, 2014, 09:00:02 PM
Very strong deads mate. Good work!


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Cheers mate, got to make the most of my two years


Title: Re: Training, Eating and life
Post by: Maveric Matt on June 10, 2014, 12:58:17 PM
Hi Felix, thank you.

I am sure at some pint I have pulled a 220kg dead but it was not pretty lol. I think I will stick to 180kg for reps on my early morning sessions and when I get chance to hit a Saturday or late afternoon I shall try for a touch more. All with straps though

Tsk - girl!

Good going mate.  It's a grat feeling pulling up a big lift.
How heavy were you when you did the 220?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on June 10, 2014, 01:27:01 PM
Girly hands lol
Think it was a couple years ago. It was offseason so I'd say 72kg as that's generally were my offseason weight sits at


Title: Re: Training, Eating and life
Post by: Nic on June 10, 2014, 02:09:10 PM
Hi Felix, thank you.

I am sure at some pint I have pulled a 220kg dead but it was not pretty lol. I think I will stick to 180kg for reps on my early morning sessions and when I get chance to hit a Saturday or late afternoon I shall try for a touch more. All with straps though

Tsk - girl!

Nah, I don't use straps. :P


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on June 10, 2014, 06:59:09 PM
Since i did back on Saturday did a volume delt workout

smiths front press
50kg x 11
70kg x 7
70kg x 5 then 2 drops

incline laterals lying on an incline bench
8kg x 8 did that 3 times

standing dumbell laterals
14kg x10
14kg x 10
14kg x8

cable side laterals
ss
face pulls
3 sets

machine press
65kg x 9 the 4 drops

then did lots of abs


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on June 12, 2014, 07:59:48 AM
chest and arms

decline bench
Bit of a tricky set up in the rack but it was ok
few warm ups
100kg x 4 had a spot but he said he just kept it away from the racking pins
80kg x 7

slight incline bench dumbells
30kg x 7
30kg x 6

dumbell flys slight incline
16kg x 10
16kg x 10

tricep pushdowns
25kg x 8
25kg x8

wide grip ez bar tricep ext
25kg x9
30kg x 7

overhead cable ext
25kg x 9 then 3 drops

dips
34kg x 5
me x 20 rest paused.

hammer curls
4kg x 20
6kg x20
8kg x 10

bicep is starting to feel much better. Keeping the reps high on arms but at least I get train them now. Getting a massage at the weekend so going to get him to do my arms as my elbows feel tight and my shoulders.


Title: Re: Training, Eating and life
Post by: Maveric Matt on June 12, 2014, 12:50:48 PM
Glad the Bicep is getting better mate.  Would the massage help with something like that?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on June 12, 2014, 01:14:36 PM
I think it might get a bit of extra blood flow but not much else. Pretty much what the twenty reppers are doing just getting blood flow.
My shoulders are quite tight so he can loosen the knots from them


Title: Re: Training, Eating and life
Post by: SuperSi on June 12, 2014, 03:15:11 PM
I think you did pull 220kg, Scott. I remember you, Toby and I had an 'internet race' to a triple bodyweight deadlift.

Training looks to be progressing really well, mate. :)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on June 12, 2014, 06:11:16 PM
I thought we had  ;D

Seems to be ticking along mate, just being consistent with it all


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on June 12, 2014, 06:21:10 PM
having seen Nic's journal, i would like my condition of 2011 in my next if not tighter with my new mass next time I compete. Thats the plan roll on 2016 ;D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on June 13, 2014, 07:16:45 PM
Legs on Friday what a shocker!!
After last weeks front squats my delts were sore as hell so back on the back squats
bar x20
60kg x 10
60kg x 5
100kg x 5
140kg x 5
140kg x 5
160kg x 3 ds 100 kg x10 ds 60kg x 14

sldl
100kg x 10
120kg x 6
120kg x 6 then 2 drops

calf press 3 plates a side
10
11
8

squats didn't feel amazing but got some good reps


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on June 14, 2014, 07:59:30 AM
well that workouts left my legs dam tight

My diet experiment is over now. Dropped into 68.5kg empty. This week I dropped to 1600 cals and had a refeed at the weekend, which was an extra 1000 calories. Cardio was a bit of hiit and then some 30 minutes sessions as the week went on. I fin hiit burns me out to be honest. A couple of times a week would be fine and then slightly longer sessions.
It's been a good experiment and I feel happy to use this approach next prep. It will be  a long slow one, thinking 25 weeks to bring it down nice and slow and stress free. Fasted cardio was not needed so thats a bonus. It would appear that I do need to get calories low ish and cardio does need to be used but it always has for me.
Some might say metabolic damage I would maybe think thats not the case for me. My first prep I had never dieted and was pretty fat and still had to bring the calories sub 1500 and do 1.5 hours of cardio a day to get lean. So thats my experiment done. It was stress free, I now accept my fate when I prep and as the champs say WHATEVER IT TAKES


Title: Re: Training, Eating and life
Post by: csaunders on June 14, 2014, 09:34:43 AM
Good to see some positive results from your experiment. I know that we are all different and calories depend entirely on bodyweight, metabolic rate etc but I would focus on pushing your calorie capacity up in the offseason. I can't imagine dieting on 1600 calories, I'd be on my arse!

As has already been said, you've been showing some good strength increases in the past few weeks so you're approach is definitely working for performance purposes.


Title: Re: Training, Eating and life
Post by: Toby on June 14, 2014, 10:31:26 AM
I am 100% with Chris on that as you know. More than anything else that would be my priority on an extended off season. Get the metabolic rate up, really up, and future dieting will be so much easier. All the issues you find hard will reduce hugely - the reliance on cardio, the hugely reduced food intake and subsequent hunger problems you get which is a real issue. You will be able to dial in so much easier as you will have tons of opportunities to cut calories a little to keep things moving.

Start at sub 2000 and after maybe two cuts there is nowhere else to go.

Start at 3000 and you have a lot of cuts to make.


Title: Re: Training, Eating and life
Post by: Nic on June 14, 2014, 10:51:52 AM
Nice one on the experiment Scott, good to get a bit more feedback so you can hit your next show prep more informed about what works for you. So how much weight/fat did you lose over how many weeks on this not-a-prep-prep? And do you have a number in mind for how far over stage weight you'll get in your time away from comps?

Good to hear things are going well :)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on June 14, 2014, 11:11:26 AM
Thats for the comments folks.

I have gained a lot of info this prep thats not a prep, prep and it's be a usefull 8 weeks and I have felt good all the way throught.

Toby and Chris. As you know I am pretty switched on and my food even offseason is optimal with treats. Although I get the metabolic slow down after competing last year. Mind you I wasn't that intellegant and let my ego run be decision to do Yorkshire, and Taunton which left me off ish for the end of the year. In hindsight I should have taken some time to eat up and back off to then go again. Lesson leatn't on that one.

I find the whole slow down a bit off to me. I would have been optimals with my metabolic rate before a) never competing before b) taking a year off and getting over 72kg. So how come I had to drop my cals sub 1500 with double cardio to be stage ready on both instances?

Point 2 I weigh 58kg on stage or I should lol so there is no way I should be getting ripped on what Chris eats or for that fact what Toby eats. I think Christ is maybe 10kg over me shredded and Toby 5kg ish? Might be off with those.

point 3 Speaking to people who compete in a similar weight have roughly the same calories and cario as i do on a prep. I'm not naming names out of respect but I know 2 who are there or there abouts.

Going to be intersting as the years tick by. My aim as Chris mentioned is to up my clean cals week on wee rather than going 1600- 2500 I will add nice and slow. Cardio will just be 1 hiit session per week and walks with Jan.

Next prep in 2016 will be the real test but this has show me that no matter what I need to be my own man and do what I think is right with the advice of some one I trust.


Title: Re: Training, Eating and life
Post by: Toby on June 14, 2014, 11:37:28 AM
I think you have actually just showed an example of why you need to work on metabolic rate when you said, "So how come I had to drop my cals sub 1500 with double cardio to be stage ready on both instances?"

It proves the point in the opposite to what you are saying IMO. You think it is all proving that you need to do that to get in shape while I feel it proves that there is clearly something wrong if that is what it does take. Same problem I have.

And the fact other people have to do the same does not prove it is just how it is just proves other people are in the same boat and have the same problem, in my opinion.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on June 14, 2014, 02:40:28 PM
Sorry Nic did not answer you question. In eight weeks I lost five kilos give or take 200g.
Ideally I would like to sit ten kilos off stage weight at 68KG BUT I think 72 is more realistic.

Toby rather than me and you having a difference of opion let me ask you your plans to increase your metabolic rate so your not cutting cals so much?

I feel a good offseason is enough but interested in your veiws


Title: Re: Training, Eating and life
Post by: csaunders on June 14, 2014, 04:34:32 PM
I personally feel that getting slightly 'larger' than I was normally accustomed to in the offseason helped my metabolic rate/caloric capacity leaps and bounds. This is of course combined with a long, slow and sensible diet to bring my body fat levels down.

I wouldn't deliberately set out to put on bodyfat of course, but when 'pushing' the calories (even slowly) I'd say fat gain is inevitable.


Title: Re: Training, Eating and life
Post by: Toby on June 14, 2014, 04:58:02 PM
I do not know how to address it to be honest. I know what should be done is a long off season with slow reverse dieting but I doubt I have the willpower, mental strength or desire to do that.

I do not think it can be a difference of opinion if I am honest as there is a mile of science about this and backing up that under normal circumstances a healthy person with a working metabolism should not need to diet at that low cals and if they do, there is a problem.

I have yet to come across any studies, science, articles from any respectable people or people with good credentials saying it is "just how it is for some people".



Title: Re: Training, Eating and life
Post by: SCOTTGALTON on June 14, 2014, 05:10:22 PM
Well Science wouldn't say that they don't deal in grey areas and life not black and white. I think application and knowing your own body works every time.

I agree the best way it to take an extended amount of time off. Metabolism is simply the rate at which your body process food. If your eating more food your metabolic rate will be higher. If your doing a contest prep, which is an extreme dieting and you still need to keep muscle. If you reduce calories your body will slow down to try and preserve it's emergency food rations (bodyfat). So it's kind of a catch 22, you have to cut calories to get leaner but to do so your metabolic rate will slow.

For me Chris has hit the nail on the head. Have a good off season and be constructive in both your lifting and supporting that with near perfect nutrition and of course having  a life and all that jazz.

When dieting take it slow and steady and you minimise slow down but slow down will occur. Refeeds will help combat this i'd think.

That's it my view on the whole metabolic damage and how to keep yourself ticking along. For me science is nice but real life wins each time.

Science does not back up the use of glutamine, Mark Oakes, Rich G, etc swear by it. So you have to try it yourself, do you like it? if yes use it if not don't.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on June 14, 2014, 05:18:30 PM
https://www.youtube.com/watch?v=1T7rYq0jcPI



Title: Re: Training, Eating and life
Post by: ben-howard on June 14, 2014, 05:41:38 PM
Agree with what your saying mate, gotta keep that metabolism rolling as quick as possible, do what it takes, saying that 5k in 8 weeks is pretty fast if you were to diet slower and for 25 weeks as you say, think you could get surprisingly far before having too add cardio and cut cals too low


Title: Re: Training, Eating and life
Post by: Toby on June 14, 2014, 05:52:03 PM
https://www.youtube.com/watch?v=7TDpLBALyjQ


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on June 14, 2014, 06:26:07 PM
Ben your right 5 kilo's was nice for the experiment and like you say given that I would prep for longer in real term. I was nice to know that It can be done in a more manageable way for me.

My strength was increasing while the weight was coming off.

Toby I we have proved a point that you can prove anything and find anything to back up anything. The proofs in the real world. Your competing this year so you have to do what it takes this year. I will be back in 2016 having had plenty of time to grow and refresh.

If I can diet on more cals then great, if I have to come down really low with hours of cardio I will do that as well. Untill the preps on you can never tell what issues you will face


Title: Re: Training, Eating and life
Post by: csaunders on June 14, 2014, 06:53:07 PM
Bottom line is that we all need to suffer to hit 'real' stage winning condition. This will inevitably result in low(ish) calories, cardio (to some degree) and a resulting slow down in metabolic rate. We can all throw arbitrary numbers round and profess to have dieted on more calories but what is ultimately important in bodybuilding is 'what you look like'. If you look shredded on 1500 calories but look conditioned on 2500, I know what I'd prefer. Naturally, it's better to eat more and look better but if this is not possible and the person is willing to go into that darker place, then so be it!

Metabolic rate is important. It can make prep easier, both physically and mentally. However, we are bodybuilders. When we step on stage, we are not marked on health, ease of prep or the amount of calories we take in. Instead, the game is one of what the outsider can see on that very day.

prep is hard, or it should be if you want to be great, whether you eat 1500 or 4500 calories!

Consistency in the offseason will be key for you Scott. I would personally try to increase your tolerance to carbs.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on June 17, 2014, 08:55:55 PM
back and shoulders

parallel grip pulldowns
25kg x10
35kg x 10
45kg x 10
55kg x 10
65kg x 8
75kg x 8

got the warm up in on the first sets

dumbell row 2 arm at a time
30kg x 10
32kg x 8

pullovers 22kg
ss
low row 70kg
3 sets 6-8

smiths front press
few warm ups
70kg x 6
70kg x 4 ds 50kg x 3

seated side laterals
14kg
ss
ez up right rows 25kg

2 supersets

and then did abs


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on June 19, 2014, 06:51:24 PM
Chest and arms

decline press
80kg x6
90kg x 4
90kg x 3 then 2 drops

incline dumbells
32kg x 7
32kg x 6

incline flys 18kg
ss
crossovers 7.5kg
2 supersets

overhead cable ext
25kg x 9
30kg x 8

close grip incline bench
50kg x 8
70kg x 3 then 2 drops

overhead dumbell ext
32kg x 8
32kg x 6

job done, messed around with some curls on the ez bar, no pain or odd feeling so all good


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on June 19, 2014, 09:20:19 PM
After trying to fit a whole food meal in at 4pm it's not an offical break at work so settled on this

1) 4 whole eggs, oats, blue berries, coffee and vits
workout bcaa, creatine
2)post workout Whey and bananna
3) shake and flax oil
4)veg, chicken and nuts
5) shake and nuts
6) tea. USUALLY Rice, chopped toms, meat spices etc.
7)chicken and nuts with cucumber

Mums growing cucumbers this year so I will be eating a fair bit of it. Having the shake at the time I do means I can keep a good balance and I can always neck a shake at those times but food is not always and option due to work or at weekends when out.

Stress free easy to execute and manipulate. Upping cals as I go. The shakes are also good i you have a sweet tooth


Title: Re: Training, Eating and life
Post by: ben-howard on June 19, 2014, 09:48:58 PM
Sounds solid and as you say easy to follow through with, good stuff mate!


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on June 20, 2014, 08:48:13 AM
Hi mate. It's a lot more stress free and fits into life well. Still a good balance of real food and shakes. I do find I'm more hungry with a shake but long term its got to be workable


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on June 20, 2014, 03:28:13 PM
Todays Leg workout

squats
bars x 20
60kg x 10
60kg x 5
100kg x 5
140kg x 6
160kg x 3 ds 140kg  x 3

leg ext
40kg x 11
40kg x 8

hamstring curl
45kg x 9
45kg x 6

dumbell sldl
54kg x 8
54kg  x7

smiths squats onto a bench
50kg x 10
90kg x 13
130kg x 8
130kg x 8 then 2 drops , lots of reps

I quite enjoyed these felt a natural movement

calf press
4plates x 8
4 plates x 6 then a static hold


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on June 24, 2014, 07:40:19 PM
A very good weekend indeed. Got the bits around the house done Saturday so Sunday we could enjoy the weather and relax. Our neighbours got married and we were very fortune to be invited to their reception. Nice couple very freindly and there mates were also a nice group, didn't know us but happy to chat and seemed like a good bunch. The band were outstanding, and the bacon sarnies were nice. Monday we went to the Spa in bath. By 10 am were were in the roof top pool and chilling out. 2 Hours of suana's, more relaxing and it was time to got. Felt so relaxed and enjoyed some very relaxed eating.

So with a bit of extra food I thought i would be good and strong.

chins
me x 12
me x 7
me x5
ss
2 arm dumbell row
34kg x 8
34kg x 7
34kg x8
40kg x 7

straight arm pulldown
12.5 kg x 12
12.5kg x 12
ss
high row
35kg x7
32kg x 8

pulldonws
50kg x 10
50kg x 8
ss
low row
65kg x 8
60kg x 8

laterals
8kg x 15
12kg x 12
14kg x 6

dumbell press
24kg x 12
24kg x 7

cable lateral 3.5kg x 8 rp7 rp 8

presh machine
67.5kg x 8
67.5kg x 6

then some rope crunches and 15 minutes fast stepper. Trying to keep the cardio in but intense so I stay fit


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on June 26, 2014, 07:39:44 PM
chest and arms

incline bench
few warm ups
90kg x 1 whoops not quite as strong as I though
70kg x 7
70kg x 7
70kg x 6

flat fly
22kg x 7
22kg x 6

flat press machine
50kg  x 6
50kg x 6 then 2 drops

dips 12 reps

cable curls high reps
ss
pushdowns up to 25 kg
5 sets including warm ups

overhead dumbell ext
34kg x 7
34kg x 8

hammers
10kg x 12 slow
12kg x 8 slow

ez ext
30kg x 8
30kg x 9

concentration curls
8kg x 10
8kg x 10

the bicep work was ultra strict but it's not a pain anymore just a slight, be careful feeling if i try anything cheaty. Liked the workout. 15 minutes stepper


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on June 27, 2014, 07:13:07 PM
Legs
50 reps on the leg ext

Squats
bar a x20
60kg x 10
60kg x 5
100kg x 5
100kg x 2
Took ages to get in the groove today

140kg x 1
160kg x 3 Fourth rep was spotted a bit
140kg x 6 last rep was a touch from the spotter
100kg x 9

lying hamstring curl with dumbell in between feet
18kg x 9
22kg x 6
22kg x 6

smiths squat onto bench
170kg x 1
130kg x 6
90kg x 6
50kg x 11

calf press
few warm ups
190k x 3 ds 170kg x 2 150kg x 3 130kg x 3 110kg x 3 90kg x 5 70kg x 5 50kg x 5 30kg x 8
Burned a bit that

lunges
18kg x 24 steps
me x 24 steps

job done, I do't like smith machine squats as an exercise but as bench squats they feel really good


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on June 27, 2014, 07:14:53 PM
Food wise this week upped cals a bit and there have been a  few birthdays etc so one treat a day as well and back on creatine.

Jan's off work week after next so I think a rest weeks in store. Give everything a chance to rest and heal. Been an odd time with the slight injury so looking forward to being back at full bore


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on July 01, 2014, 06:54:42 PM
Back and shoulders

bent over rows
100kg x 8
110kg x 6

parallel chins
me x 10
me x 8

parallel pulldowns
70kg x 6
60kg x 7 the 5 drops

2 arm dumbell rows
40kg x 8
42kg x 6

dumbell shoulder press
32kg x 9
32kg x 7

laterals
14kg  x9
14kg x 8

did some abs as well. Felt strong, right shoulder was tight arms still not 100% massage Saturday so full hour on shoulders and arms, which just get mega tight


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on July 03, 2014, 06:45:07 PM
chest and arms

decline press
90kg x 6
100kg x 1
90kg x 3 then 3 drops

incline dumbells
30kg x 5
30kg x 6

inclien flys
18kg x 9
18kg x 7

flat press machine
50kg x 6 then 5 drops

cable curls
ss
overhead cable ext
worked my way up to 20kg x on the cable curls and 30kg on the ext biceps wwas a dead stop and fa full squeeze

ez curls
25kg x 10
25kg x 12
dead stop and full conraction
ss

reverse grip bench
70kg x 5
70kg x 4  then 1 drop

rope pushdowns
15kg x 20

tried soem hammers but just to pumped after not trainining biceps for ages.

The biceps are now feeling better and pretty much recovered. Week off training next week. Feel like I would benefit as a shoudler niggle and the bicep would get an extra week before I go full bore again


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on July 04, 2014, 06:27:55 PM
Legs
squats
bars x 30
60kg x 10
60kg x 10
60kg x 5
Took ages to feel in the groove
100kg x 5
140kg  x 3
160kg x 5 rep up on last week
140kg x 8 felt spot on and again up on last time
100kg x 11
60kg  x 20

leg ext
40kg x 10
50kg x 10
50kg  x8

hamstring curls
45kg x 6
40kg x 8 then a static hold ouch

calf press on plate loaded press
120x 5
120kg x 6
190kg x 4 ds 170kg x 4 ds 150kg x 3 ds 120kg x 4 ds 80kg x 5
Jesus that burned

All done, really happy with how the workout went. My last three weeks focus on squats has seen the reps creep up and the forms bang on. Got my favorite pair of vibrmas for squats and they feel great.

Week off the gym next week, help to get some niggles clear and then smash , the rest of july, August, September ready for a holiday in October


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on July 05, 2014, 06:35:13 PM
Forgot a 140kg x 5 romanin dead after the squats.

Never really gone heavy on them but I feel they will get stronger as I move on. The next phase will be a real focus on getting weight on the bar, getting my calories up bit by bit and maximising the recovery aspect.

Sore as hell today and had a brutal sports massage


Title: Re: Training, Eating and life
Post by: csaunders on July 06, 2014, 09:25:42 AM
Strong squatting, Scott!


Title: Re: Training, Eating and life
Post by: Maveric Matt on July 07, 2014, 12:57:02 PM
Agreed! good going bud! Not sure what a romainian deadlift is? - Feet together?


Title: Re: Training, Eating and life
Post by: Toby on July 07, 2014, 01:04:29 PM
I think it is when you import a woman for immoral use at the same time?



Title: Re: Training, Eating and life
Post by: SCOTTGALTON on July 08, 2014, 07:29:13 PM
I think it is when you import a woman for immoral use at the same time?



I have enough on my hands with the women I have ;D

It's like a stiff leg dead but the knees are a bit bent. I never like full, stiff legged deads put strain on my knees. Find these really effective.

2 days off training and eager to get back.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on July 15, 2014, 07:41:52 PM
After a week off training I'm back. Had a few niggles which needed to heal and Jan was off last week so I got to spend more time with her. Which I'm sure made her week more amazing ;D

Great day Sunday seeing Toby, Matt, and Rich with their other halves. Well not Toby as the hareem could not fit in the venue ;D Great win by Chris and I must admit I'm starting to get the urge to be onstage again. The standard worries me a little as I have never been really as lean as I would like. Time will tell I guess.

I'm following a more max ot approach this block with a few tweeks. Arms are higher reps as is leg press, leg press would need all the weight in the gym to hit 4-6 reps and arms have had niggles.

Did some upper body warm ups

Chins
me x 5 warm up
+10kg x 6
+10kg x 5

Deads
few warm ups
140kg x 6
160kg x 6
was unsure of my strength but happy enough

2 arm dumbell row
40kg x 6
40kg x 6

front barbell press
1 warm up
60kg x 6
60kg x 5

laterals
14kg x 8
14kg x 8

I am also adding weighted stretches for each body group, like dc training. I feel they help keep me injury free

Food has been upped to 2000 cals and I plan to add as I go, to a point as I don't fancy getting to fat


Title: Re: Training, Eating and life
Post by: SuperSi on July 16, 2014, 12:34:15 PM
Great day Sunday seeing Toby, Matt, and Rich with their other halves. Well not Toby as the hareem could not fit in the venue ;D Great win by Chris and I must admit I'm starting to get the urge to be onstage again. The standard worries me a little as I have never been really as lean as I would like. Time will tell I guess.

Do you find that as you go to watch more shows, motivation to compete starts creeping up!?

Your squats are superb as ever!


Title: Re: Training, Eating and life
Post by: Maveric Matt on July 16, 2014, 12:45:02 PM
Good seeing you guys again at the weekend mate. Thanks for calling in our place first too  :)


Title: Re: Training, Eating and life
Post by: Toby on July 16, 2014, 01:02:24 PM
Well not Toby as the hareem could not fit in the venue ;

Always looking to recruit, if Jan has any eligible friends I am holding interviews next month

I'm following a more max ot approach this block with a few tweeks. Arms are higher reps as is leg press, leg press would need all the weight in the gym to hit 4-6 reps and arms have had niggles.

Fascinated to see how you feel on it. Not for everyone but I obviously love it. Other methods may be more effective for you, down to the individual I just find that I can mentally give this 100% which is better than giving something else 85%


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on July 16, 2014, 06:46:03 PM
Great day Sunday seeing Toby, Matt, and Rich with their other halves. Well not Toby as the hareem could not fit in the venue ;D Great win by Chris and I must admit I'm starting to get the urge to be onstage again. The standard worries me a little as I have never been really as lean as I would like. Time will tell I guess.

Do you find that as you go to watch more shows, motivation to compete starts creeping up!?

Your squats are superb as ever!

Kind of mate. The Yorskshire scared the hell out of me as the standard was just bonkers and had me worried that I could never hit that condition.

As we go on I feel at my best and with my added mass I could hang but I would need to be spot on

Thanks I love squats and now have a couple of people in the gym that spot me


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on July 16, 2014, 06:48:36 PM
Matt, thats a pleasure mate. Really impressed with the house and nice to see Claire and Hayden. It's not always that easy to chat at shows so it's good to catch up.

Toby
I can't think of any of Jan's friends that fit your type  ;D

I did MAX ot before competing and it was good but my elbows took a bashing. Going to be good to work in a phase of getting stronger and just using free weights.
Sore from the back workout


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on July 17, 2014, 07:00:02 PM
Chest and arms
Flat bench
80kg x 6
80kg x 6

incline dumbell press
32kg x 6
32kg x 5

flys
18kg x 7
18kg x 9

straight bar cable curl
ss
pushdowns
lots of sets working up to 20kg for biceps and 25kg for triceps

lying tricep ext
ss
ez curls
35kg x 8 on each

hammers
18kg x 10
18kg x 6

then did a bit of abs
Quite solid that workout. Getting a good idea on numbers for a weight increase as the weeks go by.
Leg press tomorrow. Will go heavy but I expect higher reps


Title: Re: Training, Eating and life
Post by: Toby on July 17, 2014, 07:05:46 PM
Be a good Max-OT boy and take the flys out and add in some weighted dips

From the manual
"The first thing you need to ask yourself before choosing an exercise is: Will this provide maximum overload?
Flyes are an isolation movement for the chest because they remove the triceps and shoulders out of the movement. However, isolation reduces overload. Less overload means less muscle fiber stimulation."


 ;D ;) 8)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on July 17, 2014, 08:29:52 PM
Funny you say that. They were on the list but the chap that spot me on squats wanted to squat so I let him have the rack, as thats what we dip on.

I'd rather he squatted and thus spotted me when I squatted  ;)


Title: Re: Training, Eating and life
Post by: ben-howard on July 18, 2014, 10:33:53 AM
nice and strong mate, what is the diet looking like at the moment? how are you fidning it compared to after contest?



Title: Re: Training, Eating and life
Post by: SCOTTGALTON on July 18, 2014, 06:40:32 PM
Hi Ben.
First week on max ot so some weights are guessed for the rep range but went ok.

Diet is
1) oats, eggs, 1/2 scoop of whey to flavour my oats and blueberries
2) intra bcaa, waxy maize
3) post whey and bananna or whey and oil on off days
4) whey and brazils
5) masses of veg, oil and chicken
6) whey and nuts
7) a clean tea, stir fry etc with rice, spuds, quinoa or cous cous
8) chicken, cucumber and nuts


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on July 18, 2014, 06:44:39 PM
Legs today
usual warm up. Lost of reps on the leg ext and hamstring curls

Romanian deads
120kg x 6
140kg x 6
140kg x 4

leg press
4 plates x15
7 plates x 12
9 plates x 12
10 plates x 8  thats 400kg

calf press
150kg x 5
150kg x 5

lunges
18kg in each hand x 24 steps
me x  10 steps, couldnt stand up

Job done. Leg press is just not viable now really as thats all the weights I could find. I think front squats might be added instead


Title: Re: Training, Eating and life
Post by: thebull on July 18, 2014, 08:03:46 PM
Glad to see things are coming along mate. Great progress with the weights too. Must be inspiring to have watched a couple of shows and I always think that's a positive mid offseason! Saw some pics of you next to toby and you look to have plenty of beef on you and improving. I still think that ukdfba under 68kg (may have that number exactly wrong) class if perfect for you.

The best I have seen you was at the bnbf southern when you won then followed up with a second place at the south west. At that point you were superlean and continuing in the same steady vein I think would have seen you lose that 2% extra needed to be as lean as the likes of Chris Saunders last weekend.

Some questions to consider (this is all discussion at this point not advice-I am yet to get that totally shredded look too!) at this point may be:

-How heavy were you before and how close was this to nailing it?
-How long do you need to diet?
-Do you need to put some cut cycles into your offseason?

The people I see get shredded seem to be pretty darn lean (Claxton, Chappell, Argall, Duckett, etc) before they get started.

You WILL get there mate you are too invested not to be and WHEN you do you will be a threat at the national level.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on July 18, 2014, 08:33:30 PM
Glad to see things are coming along mate. Great progress with the weights too. Must be inspiring to have watched a couple of shows and I always think that's a positive mid offseason! Saw some pics of you next to toby and you look to have plenty of beef on you and improving. I still think that ukdfba under 68kg (may have that number exactly wrong) class if perfect for you.

The best I have seen you was at the bnbf southern when you won then followed up with a second place at the south west. At that point you were superlean and continuing in the same steady vein I think would have seen you lose that 2% extra needed to be as lean as the likes of Chris Saunders last weekend.

Some questions to consider (this is all discussion at this point not advice-I am yet to get that totally shredded look too!) at this point may be:

-How heavy were you before and how close was this to nailing it?
-How long do you need to diet?
-Do you need to put some cut cycles into your offseason?

The people I see get shredded seem to be pretty darn lean (Claxton, Chappell, Argall, Duckett, etc) before they get started.

You WILL get there mate you are too invested not to be and WHEN you do you will be a threat at the national level.

Hi Pete, nice to have you popping into the journal. Enjoing the offseason and with my first week of Max ot under my belt, I enjoyed it.

The second year of competing I got up to 72kg in the offseason and was 59.5kg and the BNBF and 58.? at the NPA Southwest.
I think I need to diet a bit longer if I am honest. I would think a 30 week diet doing it very slow should see everything on point.
I have done one mini cut and it went really well. I think there might be one after Christmas possibly.

It's certainly not all is lost situation thats for sure. I find me prepping myself to be a bit of an issue. I can follow the same plan as before but it just didn't quite work as well. I think the body took a beating last year so a few years out should see some fire back and the body mega fresh again.

Looking forward to seeing you over the ukdfba weekender


Title: Re: Training, Eating and life
Post by: thebull on July 18, 2014, 10:10:33 PM
In the offseason do you gradually add cals to your diet to increase metabolic capacity?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on July 19, 2014, 09:25:08 AM
Hi Pete
I never really approached it in such a way. However this year thanks to some advice I have taken a more structured approach. 2000 calories at the moment, looking to see how far we can go without being obse ;D


Title: Re: Training, Eating and life
Post by: thebull on July 19, 2014, 09:51:18 AM
nice! Good to see you eating more and strong as well. Will give you more to diet down from too.


Title: Re: Training, Eating and life
Post by: ben-howard on July 19, 2014, 10:19:16 AM
sounds great and everything is coming together  :)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on July 20, 2014, 11:20:34 AM
Thanks gents. Thats the plan, get the ceiling nice and high. If at all possible


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on July 22, 2014, 07:22:03 PM
Had a good weekend. Nice family party, on Jans side of the family Saturday. Enjoyed meeting some people that I have never seen before.

Sunday I did my first piece of PT work. Not trained other than my experience and the fact i'm a good talker. A friend of Jans who does a fair bit of training and her son. They wanted to lean how the squat, dead and bench. Went really well they both picked up some tips which clicked and I did a bit of motivation stuff with her son, which worked instantly. I even got a face book message today to show me that she was squatting today.

Back and Shoulders
Chins
+12kg x 6
+12kg x 6

bent over rows
120KG X 6
120KG X 5

2 ARM DUMBELL ROWS
42KG X 6
48KG X 6

Front bar press
60kg x 6
60kg x 6

side laterals
16kg x 8
16kg x 8
16kg x 7

then 4 sets of rope crunches

Very enjoyable


Title: Re: Training, Eating and life
Post by: ben-howard on July 22, 2014, 07:32:17 PM
Very strong all round mate, and great on the pt front  :)


Title: Re: Training, Eating and life
Post by: Toby on July 22, 2014, 07:37:22 PM
Nice strong bit of training there. Pleased you are liking Max-OT, be a nice change and time for some mad gainzzzzzzz bro


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on July 22, 2014, 07:42:41 PM
Very strong all round mate, and great on the pt front  :)

Thanks mate the low reps suit my short attention span  ;D

They were really excited by the tips I gave them and were buzzing after. There is not much money to be made from PT work round these parts but i'm more than happy to help people and train at their gym with them.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on July 22, 2014, 07:44:14 PM
Nice strong bit of training there. Pleased you are liking Max-OT, be a nice change and time for some mad gainzzzzzzz bro

Win win. Get stronger, eat more food, get bigger!!

Come diet time cut soem calories and add in some cardio and it should be quite strait forward on paper


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on July 24, 2014, 08:02:15 AM
Chest and guns

flat bench
85kg x 6
85kg x 4
No spotter which IS A PAIN

incline dumbells
32kg x 6
32kg x 4 just

dips
32kg x 4
32kg x 3 then me  x 5

I felt I went  to heavy on the dips so did
flat press machine
50kg x 8 then 4 drops

rope pushdowns
ss
straight bar cable curls
20kg x on each 3 sets of 10

lying tri ext
35kg x 8
35kg x 8

ez curls
35kg x 10
35kg x 12

hammers
24kg x 6
24kg x 6

just done. Added some cardio back in. Just 10 minutes of out of breathe hell. I want to try and stay fit ish


Title: Re: Training, Eating and life
Post by: ben-howard on July 24, 2014, 08:19:31 AM
strength on the up mate, looking good! definitly feel if theres a slow pace "heavy" workout, need some either faster paced "quality" work in there, or some cardio too, spot on  :)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on July 24, 2014, 08:46:14 PM
I do suit lower voulme, just wish I had someone training with me at 6.30.
I don't want to be unfit so keeping some fast cardio will help hopefully


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on July 25, 2014, 07:01:44 PM
Legs
Back squat
150x 6
150 x 5

Leg ext
60 x 10
60x 8

Hamstring curl
50 x 8
50 x 8

Smith calf raise
90 x 10
90x 8
Paused at stretch abr contraction

Lunges
22kg dumbels x24 steps then me x 14 steps


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on July 26, 2014, 09:00:16 AM
Not been this sore for a long time so a very productive workout


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on July 29, 2014, 06:25:08 PM
Quite weekend, doing car washing and just pottering about. Went for fish and chips down the beach on Friday night and then a walk which was so nice.

Back and shoulders today
Chins
+16kg x 6
+16kg x 6

deads
170kg x 6
170kg x 5
vids on my face book

dumbell rows
48kg x 6
48kg x 5

front bar press
62.5kg x 6 felt stupidly easy
70kg x 6
70kg x 6

side laterals
18kg x 8
18kg x 8

then 11 minutes very hard stepper. bloody sweaty after that


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on July 30, 2014, 09:26:23 PM
bloody sore after this workout, good stuff


Title: Re: Training, Eating and life
Post by: Rossdog on July 30, 2014, 09:54:38 PM
Good deadlifting galts x


Title: Re: Training, Eating and life
Post by: Maveric Matt on July 31, 2014, 12:55:16 PM
I watched the videos last night bud - good going! Planning on keeping the reps / sets the same for a while?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on July 31, 2014, 06:25:59 PM
Good deadlifting galts x

Thanks mate, time to put on some beef


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on July 31, 2014, 06:27:04 PM
I watched the videos last night bud - good going! Planning on keeping the reps / sets the same for a while?

Thanks mate. I think I will, seems to suit me and I could do with a bit more density in the upper body. As long as my body feels fine with lower reps I will push on


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on July 31, 2014, 06:30:29 PM
chest and arms

flat press
85kg x 6
85kg x 7 felt solid. Really would benifit from a spotter

incline dumbells
32kg x 6
32kg x 5

dips
+20kg x 6
+20kg x 5 then just me x 4

rope pushdowns 22.5kg
ss
cable curls
22.5kg

after warm ups 2 sets of ten

lying tricep ext
40kg x 8
40kg x 8

ez curls
40kg x 11
40kg x 10

hammers
24kg x 6
18kg x 10

dumbells and form for 24kg felt a bit off

abs

then 12 minutes fats cardio on the x trainer. Burning lungs ahoy


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on August 01, 2014, 07:41:25 PM
Legs today

Leg ext up set
10kg x 20
20kg x 10
30kg x 10
40kg x 10

hamstring curl up set
10kg x 20
20kg x 10
30kg x 10
40kg x 10 just


sldl
140kg x 6
140kg x 6
feels like I cold go heavier but not much

front squats
60kg x 10
80kg x 8
90kg x 6
90kg x 6

goblet squats had to balance the base of the dumbell on my belt
48kg x 15
48kg x 15

calf press
4 plates x 8
4 plates x 10 rp

leg press
4 plates x 50 reps just for fun !!

front squats will take some getting used to, but the leg press leaverage makes it a pain to load up 400kg. Might go to the gym tomorrow as it's supposed to rain


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on August 02, 2014, 06:07:41 PM
Rainy day today with not much to do. So off to the gym. About 1pm

flat press
80kg x 6
100kg x 4
90kg x 6
60kg x 8

incline flys
22kg x 6
22kg x 6
bit heavy but very controlled

chins
+ 20kg x 4 Just wanted to see if I could

parallel grip pulldowns
65kg x 10
75kg x7
70kg x 8

smith rows
90kg x 10 didn't like these much

behind the back cable laterals
5kg x10
5kg x 12

dumbell curls
10kg x 10
10kg x 10
10kg x 10

abs
hanging leg raises and rope crunches.

It was was a bit of a mish mash of stuff but I quite enjoyed it. Benching feels so much better with a spotter and not at the crack of dawn. Never mind I would hate to go at 7pm and it be rammed


Title: Re: Training, Eating and life
Post by: ben-howard on August 02, 2014, 09:17:12 PM
Pressing is getting very good mate, just what you set out to do this offseason


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on August 03, 2014, 12:05:55 PM
thanks mate.
The feedback I got from head judges last year were. Couple of kilo off excellent condition, so my getting more exact with my food this offseason, i can push calories up and have a faster metabolic rate come diet time.
My torso is my week point. I'm hoping that by being leaner next time my abs will be more visable and by being a better presser my chest will be thicker.

I do miss not having a spotter for chest as there is the worry of being trapped under a bar but as I get stronger I hope to be able to do 100kg for sets of six and that should see some growth


Title: Re: Training, Eating and life
Post by: ben-howard on August 03, 2014, 04:16:17 PM
definitly mate, will be great to see you back onstage with the hard work paid off!  8)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on August 03, 2014, 05:50:22 PM
Be good to see you back stage, in a few weeks mate


Title: Re: Training, Eating and life
Post by: Maveric Matt on August 04, 2014, 12:56:45 PM
thanks mate.
The feedback I got from head judges last year were. Couple of kilo off excellent condition, so my getting more exact with my food this offseason, i can push calories up and have a faster metabolic rate come diet time.
My torso is my week point. I'm hoping that by being leaner next time my abs will be more visable and by being a better presser my chest will be thicker.

I do miss not having a spotter for chest as there is the worry of being trapped under a bar but as I get stronger I hope to be able to do 100kg for sets of six and that should see some growth


Agree with you there mate - bench is the one i really like to have a spotter.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on August 04, 2014, 07:50:30 PM
that and squats for me


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on August 05, 2014, 08:42:40 AM
Back and shoulders

Chins
+20 x5
+20 x4

Bent over rows
120kg x6
120kg x5
Strong but want a touch better form

Two arm dumbell row
48kg x7
48kg x6

Front bar press.
75kg x6
70kg x6

Laterals
18kg x8
18kg x8

Then 12 minutes stepper of hell


Title: Re: Training, Eating and life
Post by: Toby on August 05, 2014, 08:50:23 AM
Nice weights mate. How are you doing the front bar presses? Standing/seated/bar/smith?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on August 05, 2014, 09:04:19 AM
Seated in the rack mate


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on August 07, 2014, 08:48:50 AM
Chest and arms
Flat bench
90kgx5
90kgx4 to1
No spotter

Incline dumbell
32kg x6
32kg x5

Seated press Machine
60kg x8 rp 3rp 2

Flys
18kg x 6

Cable curls
25kgx 10
25kg x10
Ss
Rope pushdown
25kg x 10
25kg x8

Tricep ext
45kg x8
45kg x8

Ez curls
45kg x8
45 kg x8

Hamers
24kg x7 ds 10kg x7

Not exactly max ot but I just like a rp or a drop set
11 minutes hard stepper


Title: Re: Training, Eating and life
Post by: Maveric Matt on August 07, 2014, 12:56:03 PM
It's whatever suits mate at the end of the day.
See the flat bench is improving too


Title: Re: Training, Eating and life
Post by: SuperSi on August 07, 2014, 03:22:32 PM
Bent over rows weight is impressive! As Matt said, good to see the bench is progressing as well.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on August 07, 2014, 08:10:53 PM
Cheers gents I'm not mega happy with the bent over row for but it's a good weight that hits the spot..
Enjoying the lower reps and sets. Really productive workouts


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on August 08, 2014, 08:46:49 AM
Legs

Squats
Lots of warm ups took a while
155kg x6
155kg x 4

Leg ext
50kg x10
60kg x8

Hamstring curl
60kg x7
55kg x6 ds 45 kg x5

Smith standing calf
90kg x10
130kg x5
130kg x6

Lunges
24kg x 28 steps
Me x28 steps
Tried Nics work with reach out. Only a barbel but a good extra stretch


Title: Re: Training, Eating and life
Post by: Nic on August 08, 2014, 12:08:51 PM
ooh glad you tried it! Although I must give credit to my friend Jenna for the idea - I think she got it from a Mike Rashid vid (?)

Let me know how  you feel tomorrow - I was so so sore first time I did them!


Title: Re: Training, Eating and life
Post by: Maveric Matt on August 08, 2014, 12:31:24 PM
Sorry I missed this - how did you do them?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on August 08, 2014, 01:15:12 PM
It's like a sldl but at the bottom you reach out with the bar. Nice added stretch. I only used the bar as it seems you need form to be dead on


Title: Re: Training, Eating and life
Post by: Nic on August 08, 2014, 01:57:44 PM
Matt - see my journal - will copy & Paste into new post. WIsh I could find the vid my friend got it from.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on August 09, 2014, 07:23:06 PM
hamstrings sore, glutes sore. Could be lunges or Nic's exercise but good. Been walking round a country show all day and it's been dom tastic


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on August 12, 2014, 08:40:24 AM
Back and shoulders

Chins
 +20kg x6
+20kg x5

Deads
180kg x5
180kg x4

One arm dumbell row
50kg x10
50kg x10

Front press
72.5kg x6
72.5kg x6

Laterals
16kgx10
16kg x10
Feel these better with tighter form

14 miniutes hard cardio


Title: Re: Training, Eating and life
Post by: Toby on August 12, 2014, 08:53:54 AM
Nice and strong mate. Deads are a nice weight for reps


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on August 12, 2014, 09:03:30 AM
Form didn't feel bang on but quite happy. Didn't feel explosive enough


Title: Re: Training, Eating and life
Post by: Toby on August 12, 2014, 09:16:38 AM
I normally warm up then work on bent over rows before the deads but Turpin pointed out that I may be causing fatigue in the rear chain and so weakening the lift and also opening myself up to injury so this week I am going to open with deads, worth thinking about and seeing how you find that too.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on August 12, 2014, 06:33:55 PM
it's a bit of a catch 22 for me. If I don't do chins first I can't add weight to them. Looking at my back development, i's say width was more of a key focus than depth.

Mind you i'm training a volume back session with Benj on Sunday before he goes off to London so who knows what might happen.


Title: Re: Training, Eating and life
Post by: Alex on August 12, 2014, 08:22:30 PM
50kg rows, 180kg deads for reps - id say thats good going!

I was doing 140 for a few tester reps the other day as im working out my loads and they felt heavy to me, I then did some rack pulls from the knee (a little too high imo) for 220 and my grip gave in... bottom line - deads will be re-introduced :).

What type of chins where you doing Scott, close/reverse grip or wide?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on August 13, 2014, 08:48:45 AM
Hi mate
It was a productive session but the spark wasn't quite there.
The chins are reverse grip just off parallel but not fully on the straight section


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on August 14, 2014, 08:47:37 AM
Chest and arms

Flat bench
90kg x6
90kg x4
100kg x 1 just to test.
I think with the safety of a spotter i'd go for 100kg as a working weight but slow and steady
More in the tank but no spotter

Incline dumbell
34kgx 6
34kg x 4

Dips
22kg x6
22kg x4 then me x 10

Pushdown
Ss
Cable curl
25kg x 2 sets of 10

Ez bar curls
45kg x10
45kg x7

Skullcrushers
45kg x8
45kg x8

Weighted crunches for abs
Bench is coming on well. No pain from left arm as the weights are going up so all good
Mum and dad bought some Awsome coffe beans round last night and finally the spare room decorating is beginning ;D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on August 15, 2014, 08:46:38 AM
Legs

Leg ext
Ss
Hamstring curl
10kgx 20
20kg x10
30kg x10
40kg x10
50kg x6

Sldl
100kg x5
110 kg x5
120kg x5
No rest between sets. Felt I was going to heavy before.

Box squats
140kg x10
140kg x8
140kg x 10
Ss
Leg press
5 plates x side x 10 reps three sets

Calf press
4plates per side x 8
5pps x 6
5pps x4

Lunges
16kg x 5 legs of the gym
Nice change of pace


Title: Re: Training, Eating and life
Post by: Maveric Matt on August 15, 2014, 09:50:07 AM
Unusual addition of the box squats there mate, fancy a change?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on August 15, 2014, 01:28:19 PM
I find front squats just hurt my shoulders but my lower back was still not right from deads so I thought they might be worth a go. Nice quad pump with minimal back pump so all good.
The lunges were pretty painful as well


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on August 17, 2014, 11:26:35 AM
Bit of a random Sunday workout but young Benj is off to try and get some work in London so time for a workout/ catch up. At the David Lloyd,whcih is where he trains at the moment.

Wanted to try flat bench with a spotter for once

Few warm ups, kind of max ot style
100kg x 4
100kg x 2 ds 80kg x 4

Nice to know that with a spotter a I can 100kg for reps now, pretty happy with that as I have never been a good bencher. Seems it's coming good.

Pulldowns
4 sets. Last two sets were quadruple drops.

deads
150kg x 8
170kg x 6

plate loaded pulldown.
80kg x 4 sets of 12

cable row
50kg x I have no idea just kept repping.

Nice amout of volume, really good for a change and certainly nice to have a spotter/partner to train with. I do feel that without one i'm missing out on bench and squats if no ones in the gym. There are ways round it thought




Title: Re: Training, Eating and life
Post by: SCOTTGALTON on August 19, 2014, 08:45:59 AM
With back being trained already today was
Chest & biceps

Flat bench
Warmed up then
100kg for a couple of singles. Trying to get my brain used to the weight so it doesn't seem like such a big number
80kg x5
80kg x 6

Incline dumbell
36kg x5
36kgx 6 spotter stood behind me.

Dips
24kg x6
24kg x4
Me x6

Incline machine
70kg x8 then four drops

Ez curls
25kg x12
35kg x 10
45kg x 6 then two drops

Alternate dumbell curls
18kg x 6
18kg x6

Hammers
18kg x12 then two drop
Good workout. I do like the 4-6 rep range but also like to mix it up.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on August 21, 2014, 09:49:24 AM
Shoulders and triceps
Front press
70kg x6
75kgx 5
60kg x7

Seated laterals
18kg x6
18kg x6
12kg x10
12kg x10

Cable laterals
Ss
Cable tear delta
Two sets

Tricep pushdowns
25kg x10
30kg x9
35kg x6

Lying tricep ex
35kg x10
35kg x8
Did these the Jeff willet way

Overhead dumbell ext
38kg x7

Then abs  and 14 minutes cardio
Really tired this week for some reason. The bank holiday will hopefully be relaxing and recharging


Title: Re: Training, Eating and life
Post by: thebull on August 21, 2014, 09:07:50 PM
Nice pal how far are you from stage weight now?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on August 22, 2014, 08:41:13 AM
Hi mate. I'm 10kg over last year but I feel I need another couple of kilos off to be lean enough next time.

Legs today
Squats
Lots of warming up
140kg x9 as no one else in the gym
160kg x4 as a spotter walked in so thought I'd go for it
100kg x 10

Hamstring curl
50kg x6
50kg x6

Calf press
150kg x4
120kg x 8

Squat
60kg x20

Starving hungry now ;D


Title: Re: Training, Eating and life
Post by: ben-howard on August 22, 2014, 09:09:49 AM
nice session mate! how do you feel your offseason is going so far?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on August 22, 2014, 01:28:34 PM
Hi mate. With the new food approach I feel like I'm running on full power. The max ot is also clicking well and I feel with a few tweaks it's very prductive. For both strength and muscle gains


Title: Re: Training, Eating and life
Post by: ben-howard on August 22, 2014, 01:33:27 PM
thats good to hear, it looks to be working well, max-ot is fantastic, basic and heavy hard work  :) i feel the higher volume work (after the basic heavy work) gives a new dimention to the programme, and keeps its fresh and exciting


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on August 23, 2014, 07:37:28 PM
I agree mate. MAX OT is a great plan but I feel as you get older you need to be careful to look after yourself. I don't have any joint issue or injuries at this point and plan to keep it that way.

Re read a bit of Jon Harrises book and how much he suffered with hunger on prep. Just dug in and worked harder. Nice to see veryone suffers even if some say they dont


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on August 26, 2014, 08:47:02 AM
After a nice re charging weekend I feel much more alive today.

Chins
22kg x4
22kg x4 ds me x 5

Deads
180kg x6
180kg x 4

Bent over rows
100kg x6
100kg x6

Smiths front press
70kg x 7
70kg x6

Laterals
16kg x10
16kg x10
14kg x11

13 minutes cardio.
I feel this offseason is going well. Looking bigger but still in 32 waist jeans. I actually would find it hard to eat much more food. Very rare I feel hunger except after legs


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on August 28, 2014, 08:48:20 AM
Chest and guns

Flat bench
90kg x6
90kg x5

Inline dumbell
38kg x4
38kg x3 ds 22kg x5

Dips
22kg x 6 rp 2 rp 2

Ez curls
25kg x10
35kg x10
45kg x6 rp 3

Pushdown
30kg x9
30kg x9

Hammers
22kg x8
22kg x8

Close grip smith bench
50 kg x8
50kg x8

Then abs and ten minutes of hard cardio.  No spotters today so pretty happy with the session.
Would like to squat tomorrow depending if my backs recovered from deads


Title: Re: Training, Eating and life
Post by: ben-howard on August 28, 2014, 08:51:26 AM
very solid lifting recently scott, what is your current offseason diet like? do you take many supps?

ben


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on August 28, 2014, 01:28:01 PM
Thanks mate. It does seem to be going well.
Supps just whey or beef isolate, bcaa,creatine and some cheap supermarket vits.
Diet wise much the same as before. Four whole food and three shakes. I put a lot of my gains down to my diet now. It's very balanced and it's like rocket fuel. At the weekends I veer off it a bit and I just don't feel as good. Only a few treats but I can feel the difference


Title: Re: Training, Eating and life
Post by: ben-howard on August 28, 2014, 01:31:03 PM
sounds perfect mate, a great balance as you say, i know what you mean when you eat clean 90% of the time, that 10% can make you feel almost hungover  ;D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on August 28, 2014, 06:28:05 PM
Now I'm home I can let you know my general plan

1) eggs, blue berries and mornflake jumbo oats, they are the best. Ketchup on the eggs but not much
during workout 20g bcaa, 5g creatine
2) whey, oats, 5g creatine, bananna
3) whey and nuts
4) chicken, veg and oil
5) whey and nuts
6) main meal, stir fry and rice or curry and veg. Tonight chicken and spuds. Always tonnes of veg
7) chicken , cucumber and peanut butter

weekends I have eggs for lunch with toast or similar. Tea is usually a roast or something like that and a fair bit of sweet stuff.
I do have zero cal syrup in my oats and sugar free squash for my bcaa. suagr free pop if I feel like it or fizzy water and sqaush


Title: Re: Training, Eating and life
Post by: ben-howard on August 28, 2014, 07:43:05 PM
Effective yet easy to implement consistently, going to be following a similar offseason plan after the show, relax 1-2 meals over the weekend



Title: Re: Training, Eating and life
Post by: SCOTTGALTON on August 29, 2014, 08:46:38 AM
It's proving to be very effective. Also very easy to follow.

Legs today
Squats
100kg x10
100kg x10
100kg x12
Lower back still tight so

Leg press
200kg x50 reps rest paused

Calf press
120kg x 50 reps rest paused

Hamstring curl
30 kg x 60 rep rest paused

Leg ext
30kg x50 reps rest paused

Hanging leg raises
50 reps rest paused

Complete shock to the system. I'm not fussed these days if one session I have a niggle and work round it. All about the long game for me


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 01, 2014, 08:43:05 AM
Trained today as training with Benj before he moves away.

Bent over row
110kg for for sets of 8 last was a tripple drop

Close grip parallelpulldown
Three sets 80kg down 5kg on each set
8 reps

Low cable row. Long bar parallel grip
60 kg. Three sets of 8-10

Plate loaded pulldown
Three sets 100kg 8-10 reps

Nice to train with Benj in a different gym. Hit some new angles and enjoyed it. Felt abit rough but got it done


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 03, 2014, 08:51:54 AM
Delts and triceps

Dumbell press
30kg x5
32kg x5
32kg x5

Laterals
12kg x12
14kg x10
14kg x10

Rear Delts high cable
5kgx 12 three sets

Cable laterals
2sets

Pushdown done max ot style
30kg x9
35kg x8
35kg x8

Close grip bench
60kg x7
60kg x8
60kg x6

Then abs and 12 minutes of hiit. Well I up a level each minute from level 8 until I can't go higher and then go back to level 8 abd work back up


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 04, 2014, 08:50:28 AM
Chest and biceps
Training session withBenj before he goes to media college

Flat bench
100kg x 3
105kg x1 new pb
60kg x 20

High incline press
60kg x10
60kg x7


Flys slight incline.
16kg x12
20kg x10
Different gym. Different dumbells felt light

Decline plate loaded press.   

80kg x then three drops

Ez curls 30kg
Ss
Hammers 20kg
3 sets 10 on each

Bicep machine
Three sets of ten

Cable curl
Three sets of 8 to 10

Happy with that


Title: Re: Training, Eating and life
Post by: Maveric Matt on September 04, 2014, 09:52:26 AM
Nice PB mate!
Have you changed anything that is helping on the bench? i.e grip spacing?


Title: Re: Training, Eating and life
Post by: Toby on September 04, 2014, 11:02:19 AM
Nicely done, bench is leaping forward in the last year


Title: Re: Training, Eating and life
Post by: ben-howard on September 04, 2014, 11:05:16 AM
Amen! good progress mate  8)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 04, 2014, 01:26:08 PM
Thanks men  ;D
My grips a touch wider, I know it's a weak area for me so my theory has always been, get stronger and the muscle will get bigger. Along with nutrition.
I'd not bench a pb alone but with a spotter it's go time. Enjoying training a lot at the moment just need some different breaky ideas


Title: Re: Training, Eating and life
Post by: ben-howard on September 04, 2014, 02:01:36 PM
what are you looking for in terms of breaky mate? what did you do before? and why change?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 04, 2014, 06:37:02 PM
Hi Ben
Im having oats with 4 eggs and berries. Just getting bored of it but I want whole food and not just the old whey and oats.


Title: Re: Training, Eating and life
Post by: ben-howard on September 04, 2014, 07:20:16 PM
I have exactly the same but because I don't like eggs in there raw form I cook them together into oatcakes, I love em, 1 cup oats, 3 eggs, 1/2 cup blueberries tbsp honey mix and bake for 20mins job done, I eat them first thing, you could add nut butters, chocolate whey, raisins, grated apple or mashed banana


A good granola or muesli is always nice, add natural yoghurt and berries for a whole meal?

I do t get very adventurous though haha, simple things  ;D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 04, 2014, 07:52:20 PM
I might have a go with those, do you do it the night before?


Title: Re: Training, Eating and life
Post by: ben-howard on September 04, 2014, 08:01:36 PM
There nicer than they sound, flapjack-like   So very convenient as no prep in the morning, could even work as snacks, meals ... Iv only ever done as I have them now, but chocolate sounds good, I do them the day before with all my cooking, In total everything takes half hour, no dramas  8)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 05, 2014, 08:54:51 PM
I have made the oatcake mate, so lets see how it is for breaky tomorrow


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 06, 2014, 02:26:48 PM
Well oakcake was rank, with zero cal maple syrup on it's ok. Think i'm back to eggs and oats. Might have a smaller amount of oats as i find 80g plus a bit overfacing.

LEGS
Went to Bodybionic gym in Thatcham to train with Scott Fruin. Nice middle point for us and Nick is very welcoming

had to do my general warm up of leg ext, hamstring curls. If I jump straight into squats me knees hurt.

Squats
Worked up through
bar x 20
60kg x 20
100kg x 5
140kg x 5
160kg x 5
140kg x 11
100kg x 20

v squat machine
Never used one before so added a plate on each side. Think we got up to 4 plates some were 25kg so probably 180kg x plus the machine.
reps from 10-6 I think

abductor machine
Waiting on hamstring machine
3 sets

hamstring curl lying
4 sets working up to plate number 8

dumbell sldl
2 sets 50kg reps 8-10

seated calf raise
3 sets the last a drop

Job done, very nice session and enjoyed training with a fellow bodybuilder and a bloody good one at that


Title: Re: Training, Eating and life
Post by: ben-howard on September 06, 2014, 03:45:36 PM
That's a shame mate, lol I love them, maybe because of the high cals in them, good session there mate, makes me wanna smash legs haha


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 07, 2014, 05:20:50 PM
I found them quite rubbery mate.
Stocked up the today. 15kg of chicken 5kg of turkey and some fabric conditioner  ;)

Sore today through the whole lower body but not stupidly so. One change this week, rather than forcing down a 80g bowl of oats at breakfast im spreading them around more meals,so oats with lunch as well


Title: Re: Training, Eating and life
Post by: Nic on September 07, 2014, 06:35:05 PM

Stocked up the today. 15kg of chicken 5kg of turkey and some fabric conditioner  ;)



What's the macros in that? Do you steam it or have it raw?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 07, 2014, 08:58:00 PM
It's very low cal Nic. Makes you skin soft, better for tanning ;)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 09, 2014, 08:48:33 AM
Back today
Still sore from that legs session

Chins
22kg. X5
22kg x4

Bent over row
100kg x8
100kg x8
100kg x9

Low row
Ss
Vertical traction pulldown
10 reps on each two supersets

Dumbell shoulder press
34kg x8
36kg x6

Dumbell laterals
14kg x12
16kg x10
18kg x6

Back feels tight from legs on Saturday. Thinking of doing my first move heavy this week then getting reply. I'm getting aches that usually signal it's back off time.


Title: Re: Training, Eating and life
Post by: Maveric Matt on September 09, 2014, 07:39:04 PM
Agree, mate - listen to your body  :)


Title: Re: Training, Eating and life
Post by: Rossdog on September 09, 2014, 07:49:40 PM
Keep ticking the sessions and meals off, off season is a long old hog, consistency is key, seems like your nailing that


Sent from my iPhone using Tapatalk


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 09, 2014, 09:56:39 PM
Agree, mate - listen to your body  :)

I will mate, best to be sensible now. Want to train up to our week off in October but in fairness I need bit of backing off


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 09, 2014, 09:57:37 PM
Keep ticking the sessions and meals off, off season is a long old hog, consistency is key, seems like your nailing that


Sent from my iPhone using Tapatalk

Just getting the job done mate. Want the maximum out of these two years out so nutritions and training must be bang on


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 11, 2014, 08:46:42 AM
Seem to be very achy in the lower back this week

Chest an guns
Flat bench
95kg x3
90kg x6
60kg x15

Dumbell press
Ss
Pec Dec

Dumbell Flys
Ss
Machine flat press
There were two supersetts on each one

Pushdown
Ss
Drag curls
2 sets

Lying tricep ext. Flaired elbows out felt good
Ss
Hammers

Bit of abs
13 minutes cardio hiit. One minute all out then one minute slower. Very hard


Title: Re: Training, Eating and life
Post by: Toby on September 11, 2014, 08:53:43 AM
Nicely done on the flat bench mate. Strength progressing nicely


Title: Re: Training, Eating and life
Post by: SuperSi on September 11, 2014, 06:20:35 PM
Nicely done on the flat bench mate. Strength progressing nicely

I was going to say the same: it looks like you're making good progress, Scott. :)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 11, 2014, 08:18:35 PM
thanks gents. Really suffer not having a spotter on some things but I do feel the upper is coming up to match the legs. Can't do much else. Nice having a life as well. Dieting will be a different thing next time i feel with a very short season for me.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 12, 2014, 08:53:00 AM
Legs today. Back a bit stiff so did this

Legs ext
Ss
Seated hamstring curls
Six sets up 10kg each time. Ten reps. Got six on the last set of hamstring curls

Leg press
Ss
Ez bar sldl
5 sets 20. Reps on the press 10 on the sldl
Press was 6 plates on the last two sets sldl was 105kg on last two sets

Calf press
3 plates four sets of ten

Smith quad set
Leg leg lunge
Right leg lunge
Very close squat
Very wide squat
10 reps each. Only a 40kg set then 50kg but it's hell on earth


Title: Re: Training, Eating and life
Post by: SuperplexSteve on September 12, 2014, 10:20:36 PM
Hi Scott, how are you finding the variation going from narrow stance squats to wide stance?  It's something I've just incorporated and can be pretty hellish.  Do you typically only do this with lighter weight at the end of the session?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 13, 2014, 10:09:50 AM
Hi Steve
Yes I only really do this as a finisher or on the smiths as a narrow stance on real squats just does not feel right to me.

I vary foot placing on the leg press as well, always good for a bit of different stimulation.

For me squats are such a great move that I need my feet in a position that I feel I have maximum stability and power.  Not that sore today, seems I only now get leg doms if I squat


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 15, 2014, 08:33:26 PM
well weekend was intersting. Lets just say DIY is not something i'm good at  :P

Nice trip to stourhead Sunday.  Body building wise. I have hit my bodyweight ceiling. 70kg is my limit, maybe a tocuh more after holiday or christmas but not all the time. The plus side is my waist is still 32 inches not my normal offseason 34. So happy days indeed. Fancy so really different workouts this week so going to really mix it up. 3 weeks to holiday so just want to make it fun as body it saying give me a rest


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 16, 2014, 08:49:29 AM
Back and Delts

Chins
Ss
Barbell rows
3shoulder -8 reps

Pulldown
Ss
Row low machine
3 sets ten reps per set

Tried dumbell shoulder press but could not kick up the 38s

Front smith
90kg x 1 ds 70kg x6 ds 50kg x 6

Dumbell laterals
20kg x4 ds 16kd x5 ds 12kg x 6
12 kg x12

Then 10 minutes hiit cardio



Title: Re: Training, Eating and life
Post by: Maveric Matt on September 16, 2014, 09:54:22 AM
well weekend was intersting. Lets just say DIY is not something i'm good at  :P

Nice trip to stourhead Sunday.  Body building wise. I have hit my bodyweight ceiling. 70kg is my limit, maybe a tocuh more after holiday or christmas but not all the time. The plus side is my waist is still 32 inches not my normal offseason 34. So happy days indeed. Fancy so really different workouts this week so going to really mix it up. 3 weeks to holiday so just want to make it fun as body it saying give me a rest

I'm frightened to ask what you have been up to!  :D


Title: Re: Training, Eating and life
Post by: K_Dogs on September 16, 2014, 12:12:55 PM
I guess that if you creep up over 70kg the strength gains aren't going to be as significant as say going from 65kg to 70kg. Interested to know what's your main motivation to stop at 70kg?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 16, 2014, 01:27:22 PM
I think my strength gains are as strong at 70 kg as they would be getting heavier.
Also when the stage does call again I should be able to get leaner by not being so fat lol ;D


Title: Re: Training, Eating and life
Post by: Alex on September 16, 2014, 02:06:28 PM
Back and Delts

Chins
Ss
Barbell rows
3shoulder -8 reps

Pulldown
Ss
Row low machine
3 sets ten reps per set

Tried dumbell shoulder press but could not kick up the 38s

Front smith
90kg x 1 ds 70kg x6 ds 50kg x 6

Dumbell laterals
20kg x4 ds 16kd x5 ds 12kg x 6
12 kg x12

Then 10 minutes hiit cardio



Nice balanced session, do you ever switch these around as in do Shoulders prior to back?

The reason why I ask is that I have been prioritizing weaker body parts first and im sure its having a positive impact on those lagging parts (btw im not saying your shoulders are a weak bodypart..)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 16, 2014, 08:10:41 PM
hi mate. No never have done, find my shoulders befit from the warm up of training back. I think i did it once and my back workout suffered as a result.

For me everything is a weak body part, that way i never back off a training session


Title: Re: Training, Eating and life
Post by: Alex on September 17, 2014, 10:42:31 AM
 ;D with you  8) (but those quads though  :o)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 18, 2014, 08:49:46 AM
Cheers Alex if I can get lean enoughnext time we should be ready to rumble

Chest and arms

Incline dumbells
36kg x10
36kg x7

Cable cross over
Ss
Flat press machine
2 sets 12 _8 reps

Incline press machine
Ss
Flat Flys
2 sets 8_10 reps

Push downs
Ss
Dumbell curls
2 sets 10 reps

Overhead dumbell ext
Ss
Cable curls
8-10 reps

Across body curls
2 sets

Some abs
14 minutes hiit 20 seconds level 18 40.seconds level 9
It was quite unpleasant

Had a stomach issue yesterday. Could be a touch of a bug or a bit run down.I feel fine in my self but it's not fun


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 19, 2014, 08:48:50 AM
Stomach bugs gone thankfully so legs was safe

Squats
100kg x 48 reps rest paused. The 100 reps is beyond my lungs I feel.
140kg x4 easy reps
180kg x0 fried

Legs ext
5 times drop set starting at 50 kg

Hamstring curls
Same as leg ext

Pin peg press
100kg x10
120kg x 10

Calf press
100kg x 6 sets of ten then partials

All in all prettty decent session.


Title: Re: Training, Eating and life
Post by: Maveric Matt on September 19, 2014, 09:59:16 AM
Damn!  Still impressive reps with the 100k bud! Did you have knee wraps on for that?


Title: Re: Training, Eating and life
Post by: Jaymero on September 19, 2014, 01:18:25 PM
48 reps at 100, wow kudos to you mate! That's made my stomach turn, I shan't attempt that! :-X


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 19, 2014, 02:04:40 PM
I racked it a few times and it was horrific. Just a loose belt for the squats. After twenty I wanted to quit. I looked at it as sets of ten but I should have just gone for it all out


Title: Re: Training, Eating and life
Post by: ben-howard on September 19, 2014, 02:09:15 PM
christ, great work mate, i bet your feeling them today!


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 19, 2014, 08:28:23 PM
It's kicking in thats for sure. I only really seem to get sore now if I squat. Really taxing on my cardio system and my t shirt was soaked.

A young chap came up to me for advice on squatting while I lead on the floor, I gave him the best i could through gasps ;D

Sports massage tomorrow. 8 am. Bloody Dads booked my usual 9am slot!!!  Shoulders are tight as always. My left glute is also not right and after last years issue I definatly need that to not flare up again.

Our spare room is now and office for Jan. All very good but looking like the x trainer idea won't work unless its very compact so maybe looking at a bike thats more adjustable that the last one


Title: Re: Training, Eating and life
Post by: Rossdog on September 19, 2014, 08:36:55 PM
You only get sore if you squat !?!? Right that's it galts I want u to warm up blah blah blah then.... 4x10/10/10 drop sets on the hack squat. X


Sent from my iPhone using Tapatalk


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 19, 2014, 09:36:09 PM
I have no hack squat sir Rossi. Just a squat rack, leg press and smiths


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 23, 2014, 08:50:55 AM
Weekend was good. Office finished. All bar a few snags but hey ho.
Sports massage was brutal glute minor on right side is knotty as was right pec. Still sore.

Back and Delts

Straight arm pulldowns
Three sets of 15 to get warm

Deads
140kgx9
140kg x10
Felt heavy

Vertical traction
60kg x10
60kg x10

Dumbell row
42kg x12
42kg x12

Smith front press
70kg x9
70kg x7

Dumbell lateral
20kg x8
20kg x5 ds 14kg x5

Few abs and 10 minutes of syepper. Reallyhard getting air in must be the damp weather.

The office has no room for a bit of cardio kit. So next prep it's walking or gym cardio


Title: Re: Training, Eating and life
Post by: Maveric Matt on September 23, 2014, 12:54:51 PM
You only get sore if you squat !?!? Right that's it galts I want u to warm up blah blah blah then.... 4x10/10/10 drop sets on the hack squat. X


Sent from my iPhone using Tapatalk

That's a warm up for proper Hacks with a Bar Bell my friend!!  ;D :P


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 23, 2014, 07:17:37 PM
i must try those Matt, do they hit the legs well?


Title: Re: Training, Eating and life
Post by: Jaymero on September 23, 2014, 07:29:22 PM
I've attempted the barbell hacks before Scott and found the entire movement incredibly awkward.
The barbell kept hitting the back of my thighs on the way up though I'm sure that's just me being simple!  ::)


Title: Re: Training, Eating and life
Post by: Maveric Matt on September 24, 2014, 12:52:46 PM
i must try those Matt, do they hit the legs well?


I think so, mate.  I'd class them as more of a compound exercise though really.  Good for core, lower back, traps - the lot!


Title: Re: Training, Eating and life
Post by: Maveric Matt on September 24, 2014, 12:55:00 PM
I've attempted the barbell hacks before Scott and found the entire movement incredibly awkward.
The barbell kept hitting the back of my thighs on the way up though I'm sure that's just me being simple!  ::)

I know what you mean Jay.  I used to hate them until the form finally clicked into place.  A slight lean forward, with good timing with the hips pushing forward is the best way to describe them.  This is actually the only time I put on lifting straps incase I do a wayward rep and catch my glutes or something and knock the bar out of my hands.


Title: Re: Training, Eating and life
Post by: K_Dogs on September 24, 2014, 01:17:11 PM
I've attempted the barbell hacks before Scott and found the entire movement incredibly awkward.
The barbell kept hitting the back of my thighs on the way up though I'm sure that's just me being simple!  ::)

I know what you mean Jay.  I used to hate them until the form finally clicked into place.  A slight lean forward, with good timing with the hips pushing forward is the best way to describe them.  This is actually the only time I put on lifting straps incase I do a wayward rep and catch my glutes or something and knock the bar out of my hands.

Such a great exercise and very rarely seen in the commercial gym. Expect some bruised calves during the learning process. Once youíre up and over 2 x bodyweight youíll experience savage quad pain!  ;D
100% agree on the wraps as grip is the last thing you want to think about.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 25, 2014, 08:52:34 AM
Chest and arms

Cross overs
Ss
Dumbell Flys
Two warm ups two working sets

Incline smith
70kg x 7
70kg x 6 then two drops

Incline press machine
70kg x6 rp 2

Ez curls
35kg x10
35kg x10
55kg x6 rp 2

Preachers
10kg x10
10KG X 10 3 NEGATIVES

overhead cable ext
Two warm ups
30kg x12
30kg x10

Reverse grip bench
50kg x12
70kg x 8

Hammers
22kg x9
22kg x8

Not been using my iPod but today I did and I found I could concentrate much better.
20 minutes cardio just pushed hard adding in sprints as I caught my breathe 200+ calories gone in twenty minutes and a great lung busting workout


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 26, 2014, 08:52:10 AM
Gym was rammed today so limited my workout a bit

Leg ext
10 x 20
20x10
30 x 10
40x 10
60x 10

Hamstring curl
As above

Leg pres
280kg x 13
300kg x12
300kg x11 280kg x10 240kg x10 200kg x12 this was a drop set

Calf press
120kg x10
160kg x 8
160kg x7
169kgx6

Matts hacks
60kg x10
60kg x10
Ss
Nics hamstring sldl with reach
60kg x 10
60kg x10
80kg x12

Tried the hacks with 80kg but got two reps

Stretched. Did some abs and that was that


Title: Re: Training, Eating and life
Post by: Maveric Matt on September 26, 2014, 09:49:39 AM
Matt's Hacks - I feel a TM coming along! :D
How did you find them mate?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 26, 2014, 10:52:20 AM
I kept hitting my fat ass and calves


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 30, 2014, 08:52:05 AM
Well the weekend was amazing and a real honour to be able to help. If anyone ever wonders how much effort goes into a show. It's huge. I only played a small part and it was tough but lee and Amy must be knackered.

Back and shoulders

Deads
140kg x5
180kg x 4
140kg x5
160kg x5
160kg x5
160kg x5

Chins
Me x6
Me x6

Laterals
18kg x8
18kg x8

Smiths front
75kg x8
75kg x6

10 mins hiit on steper tries bike but quads get to pumped


Title: Re: Training, Eating and life
Post by: ben-howard on September 30, 2014, 08:54:24 AM
Solid session mate, great chatting to you over the weekend, thanks for the support, hope you enjoyed yesterday too, 2015 comon!!!  ;D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 30, 2014, 08:47:08 PM
Great to chat mate. Got to shout for your mates on stage. Warwick castle was really good. I was pretty knackered but still enjoyed it.
2015 shhhhhh it's getting a bit to possible  ;D


Title: Re:
Post by: MrsJester on September 30, 2014, 09:20:56 PM
The part you and Jan played in the weekend was not small. Thank you again for all your help and hope to see you both very soon x


Title: Re: Training, Eating and life
Post by: fhwill on October 01, 2014, 11:48:50 AM
Didn't see you on Saturday  :( but did see Jan on the door helping out  8)


Title: Re:
Post by: SCOTTGALTON on October 01, 2014, 01:22:52 PM
The part you and Jan played in the weekend was not small. Thank you again for all your help and hope to see you both very soon x
We both really it. Nice to give back to the sport and help you both out. Of course  you will see us soon


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 01, 2014, 01:25:59 PM
Didn't see you on Saturday  :( but did see Jan on the door helping out  8)

Mrs G loved seeing everyone and having a chat. I missed a few people being backstage but managed to learn a new skill lol ;D getting tanned people on stage!!


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 02, 2014, 08:55:12 AM
Chest and guns

Flat bench
100kg x6 slight touch on last rep
100kg x3 ds 80kg x4
60kg x9

Incline machine
70kg x9
70kg x6

Incline dumbell Flys
16kg x7
16kg x7

Ez bar curls
55kg x6
55kg x6 ds 35kg x6

Hammers
22kg x8
22kg x8

Rope Pushdown
15kg x15
20kg x8
20kg x8

Overhead dumbell ext
36kg x8
40kg x5

15 minutes hiit


Title: Re: Training, Eating and life
Post by: Maveric Matt on October 02, 2014, 12:44:29 PM
Where did that benching come from!?

Nice catching up with the Galton's again, bud  :)
Shame we all couldn't go out for that meal, but Toby and I didn't get back to my place until 1.45am!  :'(

P.s - Jan's baking was superb again!  :)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 02, 2014, 01:16:56 PM
Good to see you as well mate. Shame about the food. Me and Jan were in nandos at 10.30..

Benching, I have no idea. My favourite spotter arrived early so I trust him. Fired up from the weekend and a preworkout. Must have  worked.

Jan is really good at Baking. Those brownies are amazing


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 03, 2014, 08:49:16 AM
With it coming to the end of a training cycle I wantedto see where my strength was.

Squats
Warm ups
180kg x2
150kg x6
70kg x15

Sldl with plates under my toes.
100kg x10
100kg x6

Calf press
140kg x9
160kg x6
180kg x5 then 5 drops

Did some abdominal work and that's me done. Week off to re charge and lets get a good 3 months run into christmas


Title: Re: Training, Eating and life
Post by: Rossdog on October 03, 2014, 05:06:26 PM
180 big squat mate impressive, good to c u last weekend too bro.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 03, 2014, 08:37:36 PM
cheers mate. I have had a strong week


Title: Re: Training, Eating and life
Post by: Jaymero on October 03, 2014, 09:37:18 PM
A very strong week mate! Great power :o


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 04, 2014, 08:49:06 AM
Cheers mate. Week off then full power


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 12, 2014, 05:03:28 PM
What a great week away that was, Jersey has some great things to see and do. The beaches and walks were amazing and so was all the food we ate.
Back to the grind tomorrow of work. Not eating right has definatly thrown off my body feeling a bit bloated and not so energetic.

Up until Christmas I plan to carry on hitting the basics and getting stronger on those, with a focus on deads and bench. My lower body has always been good so not hitting squats for a while will do me no harm at all. I find if i go all out on deads and squats my lower back doesn't recover at all.  I think leg press will be my main leg power move for a bit, with lunges etc adding to the mix.

This first week will be setting some numbers to start out from and then we can progress


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 14, 2014, 08:02:54 AM
back and chest
Decided to do chest after back as there is more likely to be a spotter around after 7am

deads
160kg x 5
160kg x 5
 felt pretty solid

chins
me x 6
me x 5

reverse grip pulldowns
70kg x 6
70kg x 7

flat bench
100kg x 4
100kg x 4
didn't feel that expolsive but as a first week back i will more than take it

flat press machine
100kg x 2 ds 70kg x 2 ds 50kg x 3

incline flys
14kg x 8
14kg x 12

10 minutes cardio, not all that hard but plenty of time to add in intervals when i'm a bit fitter.



Title: Re: Training, Eating and life
Post by: Toby on October 14, 2014, 08:07:14 AM
Nicely done. I like how you are now just accepting the 100kg bench as ok when a year ago you would have been Boo Yah!

One would hope this increase will transfer to a thicker chest as you are work with that in mind.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 14, 2014, 09:33:44 AM
I must admit I was going to do less but thought sod it. Not I lift I'm happy to do alone but it was good.

My torso and condtiong has been the must improve by every bit of feedback so I must improve


Title: Re: Training, Eating and life
Post by: SuperSi on October 14, 2014, 09:48:10 AM
I was just going to comment the same as Toby: it's not that long ago that you'd have been elated with a 100kg bench for reps. It certainly goes to show that solid progress is being made.  :)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 14, 2014, 11:47:11 AM
Thanks Si. Every little bit of weight on the bar can only help.
I was really pissed off with last year even though I won Yorkshire lighys. I felt my condition was way off and in turn this has made me attack the offseason


Title: Re: Training, Eating and life
Post by: Damo NY on October 14, 2014, 12:23:01 PM
You'll nail it next time mate  8)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 16, 2014, 08:53:21 AM
Thanks mate  ;D

Shoulders and arms

Bar front press
60kg x5
80kg x3
60kg x6

Laterals
14kg x10
14kg x10

Cable lateral
Ss
Cable up right row

Seated dumbell curl
12kg x10
12kg x10

Pushdown
20kg x10
25kg x8

Hammers
20kg x8
20kg x8

Lying tri ext
30kg x10
40kg x6
40kg x6
To be honest overhead dumbell ext work better for me
Overhead cable ext
Ss
Cable curl

Ten minutes cardio. Bit rushed as road works making my commute longer


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 17, 2014, 08:46:42 AM
Leg day

Leg extwith kg
10kg x20
20kg x 20
30kg x20

Seated hamstring curl
As leg ext

Leg press
Can't remember the plates by did 4 sets of 20 the last was with 7 plates a side

Cals press
150kg x8
150kg x 7

Sldl with ez bar
95kg x10
115kg x10
Prefer the ez bar

Did some abs and done.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 21, 2014, 08:54:56 AM
Back and chest

Deads
180kg x5
180kg x4

Chins
Me x8
Me x7

Vertical traction machine
50kg x10
50kg x10

Bench
100kg x4
100kg x4

Flat press machine
100kg x3 ds 50.kg x6 rp4

Flys
16kg x8
16kg x10
10 minutes hiit cardio on stepper

Not sure If chest after back is a good idea. I have a spotter but back is quite taxing. Think I will stick with it as I'm sure I will add reps as time goes on.

Cut creatine out as I want to see how I go without it. Only using whey, bcaa intra and some vits. Very basic indeed


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 23, 2014, 08:54:36 AM
Shoulders and arms

Dumbell press
34kg x8
34kg x7

Seated laterals
12kg x 3 sets of 12

Cable lateral
Ss
Bent over laterals
Two sets

Pushdown
Ss
Seated dumbell curl
Two set

Overhead dumbell ext
38kg x8
38kg x8

Ez curls very strict
30kg x3 sets of 10

Reverse grip smiths bench
50kg x10
50kg x10

15 minutes cardio up two levels the back on alternating minutes. Last thirty seconds just upped the level to 25 and blasted along thirty seconds of that and it was burning lungs


Title: Re: Training, Eating and life
Post by: K_Dogs on October 23, 2014, 10:23:44 AM
How do you find the seated Laterals? It's not something I've tried before.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 23, 2014, 01:40:56 PM
I prefer them as you get a better stretch and I find it hits the Delts better. I do swing a bit but still quite strict


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 24, 2014, 08:46:18 AM
Legs today
Leg press
Four warm ups 20 reps each
5 plates a side x20
9 plates a side x15 failure

Ez bar sldl
95kg x10
136kg x7

Hamstring curl
50kg x5 then three drops got 30 reps in total

Calf press
100kg x8
100kg x7
Stopped the rep at the stretch for a two count and a contraction for the same

Squat
60kg x20
100kg x6

Then abs for three supersets of hanging leg raises and weighted crunchs


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 28, 2014, 09:43:05 AM
Able to train four days this week as Jans out all day Saturday singing. So going to do chest Saturday.

Back today
Deads
190kg x5
190kg x4

Chins
Me x8
Me x7

Dumbell row on a bench
44kg x7
44kg x7
Much harder than doing them leaning on the dumbell rack.

Pullovers
22kg x10
22kg x10

Lat pulldown
60kg x 12
60kg x12

High cable row
35kg x10
35kg x10

Rope crunches
Then 10 minutes cardio.


Title: Re: Training, Eating and life
Post by: Maveric Matt on October 28, 2014, 01:47:11 PM
I generally use a bench for the DB rows too - with one knee on the bench?

How's the injuries now  - all healed?


Title: Re: Training, Eating and life
Post by: Toby on October 28, 2014, 02:11:56 PM
I use the bench for db rows too as I feel I can keep a more rigid back position, flatter and then get a full stretch down and contraction through the exercise


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 28, 2014, 02:30:10 PM
The bech version was harder as more strict. Much better.

Injuries wise, everthings pretty good. Odd niggle with the shoulder and glute but it's more than managed with the foam roller


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 30, 2014, 09:47:08 AM
Shoulders and biceps
Smith's front press
70kg x 12
70kg x6 rp 1

Seated laterals
16kg x10
18kg x 8

Cable side laterals
Facepulls
Machine press

Supersetted those three, three times 10 reps each

Alternate dumbel curls
18kg x6
18kg x6
20kg x5

Hammers
26kgx 6
24kg x6

Drag curl
35kg x8
35kg x8

 Straight bar x20. Reps just for a pump

10 minutes hiit

We shall be getting a ragdoll kitten at the end of November. We have talked about it for years but took the plunge last weekend. He comes home 28th of November. The day before our wedding anniversary. So if anyone knows anyone who owns ragdoll cats let me know I'd like to talk to them


Title: Re: Training, Eating and life
Post by: Joe Lyon on October 30, 2014, 10:23:15 AM
Have fun with the kitten mate :)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 30, 2014, 02:30:42 PM
thank mate, can't wait to get him. Bit nervous of him being home alone while we are at work but i guess he will just sleep a lot


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 31, 2014, 09:47:05 AM
smiths seated Leg extension
Ss
Seated hamstring
10x10 on each

Smith squat. Slow negative, pause at the bottom
90kg x6. Three sets of that.

Pin leg press
180kg x8 three sets

Lying hamstring curl dumbell held in feet
22kg x6
22kg x7

Calf press
120kgx three sets 8_6 reps

Lunges
16kg ten reps per leg. Two sets

smiths seated calf
3 plates
8 reps rp 6 reps

Felt a bit sick before the workout but it passed.


Title: Re: Training, Eating and life
Post by: Maveric Matt on October 31, 2014, 10:47:16 AM
I'd of thought you'd feel more sick after that lot!
Looks a good session mate.  Bit more volume than normal?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 31, 2014, 01:52:13 PM
When I'm a bit drained I tend to feel sick as well. I'm putting it down to that.

It was a bit more volume. I just kept going and tried to be different without my beloved squats


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 01, 2014, 07:00:27 PM
Jans out today so I had a gym session after my sports massage.

Flat bench
100kg x 6 got seven but I thought I was helped to much
105kg x2
110kg x2 not sure how much I was helped. He said not at all

Incline dumbell press
32kg x6
32kg x5

Flat press machine
50kg x10
50kg x9

Incline Flys
16kg x8
20kg x7

Incline Smith's
50kg x8
50kg x7

Rope Pushdown
15kg x10
15kg x10

Overhead dumbell ext
42kg x6
42kg x4 ds 22kg x7

Close grip decline smith
50kg x6
50kg x4

The. Some cable ext for a tricep pump

Did some abs then the cross trainer for a bit


Title: Re: Training, Eating and life
Post by: felix on November 01, 2014, 09:11:53 PM
Great benching Scott.


Title: Re: Training, Eating and life
Post by: Toby on November 02, 2014, 04:08:21 PM
Top benching buddy. 110kg, now that is a big number for a little fella  ;)

Think back a year if I told you that would push that number.  :o

I am curious on the large drop to the incline db's. 32's should go up quite easily I would have thought with the number you do on the flat mate. As a comparison I do 110-115kg on the flat for my 5 reps and then use the 47.5kg or 50's on my incline for 5 and would think you would be on the 40's too.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 02, 2014, 08:51:53 PM
Thank you Felix and Toby. I had much more strength training after I'd been up and had more in me.
Toby I know mate it's bonkers. I do wonder how much of a spot I got. He said it was more keeping the bar away from the racking hooks.

Dumbell wise I have rubbish endurance. I was looking for ten reps after the lower rep bench but It was not happening.


Title: Re: Training, Eating and life
Post by: Maveric Matt on November 03, 2014, 01:54:02 PM
Good going mate! Big progression!
Have to to a session over crimbo again with Mr. Hines - perhaps at Rob Harris' place - Progress?


Title: Re: Training, Eating and life
Post by: K_Dogs on November 03, 2014, 02:02:15 PM
Gutted that I'm so far from you guys, would be great to regularly get the Hobbits together and haunt Mr Hines.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 03, 2014, 08:09:08 PM
Totally up for a Christmas training session. Not sure on if I'm working at some point or not.

Keith how far from me are you in ringwood?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 04, 2014, 09:48:35 AM
Back and biceps

Deads
200kg x2
180kg x5
180kg x4

Chins
Me x8
Me x6

Vertical traction
70kg x6 then three drops

Dumbell pullovers
22kg x8
22kg x9

Alternate dumbell curl
20kg x6
20kg x6

Hammers with dumbells
22kg x10
22kg x10

Cable curls
20kg x6
15kg x8
10kg x8

Then ten minutes hiit on the stepper
200kg felt comfortable and there is more to come


Title: Re: Training, Eating and life
Post by: Jaymero on November 04, 2014, 10:59:57 AM
200kg! :o Fantastic lifts Scott.


Title: Re: Training, Eating and life
Post by: Toby on November 04, 2014, 12:33:30 PM
Boo yah! Big lifting mate with more to come. Damn, off season is very productive. Almost a shame to one day start dieting again


Title: Re: Training, Eating and life
Post by: K_Dogs on November 04, 2014, 01:05:20 PM
Totally up for a Christmas training session. Not sure on if I'm working at some point or not.

Keith how far from me are you in ringwood?

Ringwood is about 2 hours for me, but I'm not coming anywhere near you if you're lifting 200kg  ;D


Title: Re: Training, Eating and life
Post by: Maveric Matt on November 04, 2014, 01:51:53 PM
Totally up for a Christmas training session. Not sure on if I'm working at some point or not.

Keith how far from me are you in ringwood?

Ringwood is about 2 hours for me, but I'm not coming anywhere near you if you're lifting 200kg  ;D

Phoenix is calling...................... :D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 04, 2014, 07:25:07 PM
200kg! :o Fantastic lifts Scott.

Focus on the dead is sure hepibg the lift as I'm fresh


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 04, 2014, 07:27:25 PM
Feel for once the off season is being done correctly by me with advice.

Keith I know bully was looking at a southern meet up be good if you came


Title: Re: Training, Eating and life
Post by: Jaymero on November 04, 2014, 07:43:02 PM
I'm not far from you Scott, I'd be available for a southern meet as long as it's not held down west! ::)


Title: Re: Training, Eating and life
Post by: Toby on November 04, 2014, 11:45:21 PM
Funnily enough Clint messaged me today to get the Area 51 meet sorted


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 05, 2014, 08:33:47 AM
Lets get it done then. Area 51 then steaks!!


Title: Re: Training, Eating and life
Post by: K_Dogs on November 05, 2014, 05:58:56 PM
Phoenix is about 4 hours for me, but very interested in Southern meet!


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 06, 2014, 09:50:17 AM
Chest shoulders and triceps

Flat bench
100kg x4
80kg x6
60kg x8

Incline dumbells
36kg x7
36kg x5

Incline Flys
20kg x8
20kg x8

Seated lateral
14kg x12
16kg x10

Machine press
60kg x8
60kg x5

Pushdown
25kg x6
25kg x8
25kg x8

Overhead dumbell ext
38kg x8
38kg x7
10 minutes hiit cardio


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 07, 2014, 09:03:59 AM
legs

legs ext
10kg x 30 reps
20kg x 20
40kg x8
40kg x 8 paused at the contraction

hamstring curl
15kg x 20
25kg x10
45kg x8
45kg x 4 ds 35kg x6

leg press
added 2 paltes a side and did sets of ten
400kg x 10 then 4 drops

lying hamstring crul with dumbell between feet
22kg x 7
22kg x 8

calf press pause and the bottom and the top
110kg x 8
130kg x 6 partials

squats
100kg x 8
100kg x 12

did some hanging leg raises as well.

Job done, can't resist doing squats to seem degree  ;D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 11, 2014, 09:51:55 AM
Back and biceps

Deads
200kg x4
180kg x3 ds 140kg x1
The first set wiped me out

Chins
Me x8
Me x7

Low row machine
85kg x6
70kg x10

Alternate dumbell curls
20kg x6
20kg x6

Straight bar curls
30kg x6
30kg x7

Rope hammers
20kgvx6 ds 15kg x6 ds10kg x8

Did some  rope crunches and 10 minutes stepper
Happy with the deads but they did wipe me out a touch


Title: Re: Training, Eating and life
Post by: Joe Lyon on November 11, 2014, 09:56:28 AM
Very nice work with the deadlifts mate.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 11, 2014, 07:30:10 PM
Thanks mate. Really happy with my strength this year


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 13, 2014, 09:53:53 AM
Chest shoulders and triceps

Flat bench
90kg x10
100kg x4

Incline dumbell fly
20kg x8
20kg x8

Incline smith
70kg x6
70kg x5

Smith shoulder press
50kg x8
50kg x8

Dumbell lateral
18kg x8
18kg x8

Pushdown
25kg x10
39kg x10

Decline smith cgbp
70kg x6 ds 50kg x5 ds 30kg x10

Shoulder stregth is a bit less after chest but I'm fine with that. Elbows feel a bit tight so did lots of warm ups.
10 minutes hard cross trainer today


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 14, 2014, 09:43:51 AM
Legs

Leg ext
10kg x30
20kg x20
30kg x15
40kg x10

Hamstring curl
10kg x20
20kg x20
30kg x20
40kg x8

Seems a lot of warming up but it seems to work
Leg pres
200kg x55 rest paused. Tear drop was on fire

Calf press
3 plates per side x10
3pps x10
4pps x8
4ppsx 6 then partials

Front squat
60kg x10
80kg x6
100kg x6

50reps of hanging leg raises
45 minutes and it was done as that's all the time I had today


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 18, 2014, 09:00:48 AM
Well been up all night with stomach cramps from some bug going around.
No training today and not much food to see if it will go. Got a few hours sleep so it's going to be a long day


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 20, 2014, 09:05:10 AM
Got that bug shaken off do did a workout today.

Incline dumbell.
34kg x10
42kg x6

Flat press machines
Ss
Decline Flys
Ss
Pec Dec.
2 super sets 8-10 reps

Dumbell shoulder press
22kg x10
22kg x9

Seated laterals
12kg x12
12kg x14

Rope Pushdown
5kg x20
10kg x15
15kg x10
17.5kg x8
No rest between sets

Overhead bar ext
30kg x10
30kg x10

Cable curls for biceps
Same as rope Pushdown

Wide grip parallel pulldown
Few warm ups
70kg x8
60kg x10

Not amazing but it felt decent. Considering my foods been down the pump was mental


Title: Re: Training, Eating and life
Post by: Toby on November 20, 2014, 09:07:35 AM
Nicely done chief. The 42kg for the incline is great pressing.


Title: Re: Training, Eating and life
Post by: Maveric Matt on November 20, 2014, 01:50:12 PM
Glad the bugs gone bud.  Are you still training on your own?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 20, 2014, 02:24:18 PM
Cheers lads. Bugs pretty much shifted few gurgles but feel fine.
Yep I'm billy no mates. Grab the odd spotter when I can


Title: Re: Training, Eating and life
Post by: K_Dogs on November 20, 2014, 02:31:18 PM
If we could produce a virtual spotter then we could train alone (in peace) then have someone there to ONLY touch the bar when we stall  ;D
Nothing worse than a bad spotter.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 21, 2014, 09:00:46 AM
To right Keith that would be perfect.

Legs today a bit of a lame one but there you go

Leg ext
Ss
Hamstring curl
Ss
Pin leg press
Five sets first two were warm ups second two were working sets of ten reps each exercise.

Sld with reach
95kg x10
95kg x10

Calf press
Three sets of twenty 2 plates a side

Lunges
18kg x 2 sets of ten
Stretched and went home.


Title: Re: Training, Eating and life
Post by: Joe Lyon on November 21, 2014, 09:32:21 AM
No squats today mate?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 21, 2014, 09:48:14 AM
Been laying off them to focus in deads. Mind you with the bug I had this week I didn't get to do deads either >:(


Title: Re: Training, Eating and life
Post by: Joe Lyon on November 21, 2014, 10:11:11 AM
Gutted mate, hope you recover soon


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 21, 2014, 08:46:05 PM
Pretty Mich gone mate. Just a little off the pace. Bit of extra sleep and it's all good


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 22, 2014, 07:20:07 PM
Well I missed a session this week. Was going to wash the cars as I'm a bit ocd with clean cars but it's been rubbish weather so off to the gym.

Incline dumbell press about 15 degrees
44kg x 6
22kgx 15
I just wanted to press the 44 kg bells

deads
60kg x 20
100kg x 10
140kg x 3
180kg x 1
200kg x 5
210kg x 1 thats 3x bodyweight!!

pulldowns
70kg x 10
70kg x 7

dumbell row
40kg x 8
40kg x 8

dumbell pullovers
ss
high rope row
ss
rope straight arm pulldowns
3 sets 10 reps on all

ex bar pullovers
ss
vertical traction machine
15 reps on the first exercise. 10 on the second. Last set on the traction was a tripple drop

low row parallel grip
50kg x 10 ds 40kg x 10 ds 30kg x 10 and some squeeze reps

Nice session, move volume due to more time and it felt good


Title: Re: Training, Eating and life
Post by: Damo NY on November 22, 2014, 07:29:30 PM
Strong Deads pal!


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 22, 2014, 07:44:25 PM
thanks mate. I'm hungry for improvements  ;)


Title: Re: Training, Eating and life
Post by: felix on November 23, 2014, 09:10:00 PM
Excellent deadlifting Scott.


Title: Re: Training, Eating and life
Post by: K_Dogs on November 24, 2014, 12:00:19 PM
Huuuuuuuuuuuuuuge Deads  :o


Title: Re: Training, Eating and life
Post by: Nic on November 24, 2014, 01:53:55 PM

deads
60kg x 20
100kg x 10
140kg x 3
180kg x 1
200kg x 5
210kg x 1 thats 3x bodyweight!!


 :o


Title: Re: Training, Eating and life
Post by: Rossdog on November 24, 2014, 02:01:41 PM
very impressive deadlifting galts, nice work.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 24, 2014, 02:20:41 PM
Thanks folks. It's not far to lift when your a hobbit lol

It was an interesting experience cleaning out our storage cupboard I looked like an eighty year old


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 25, 2014, 08:54:58 PM
chest and abs today as did back Saturday

30 degree incline dumbell press

40kg x 6
30kg x 9
30kg x 8
30kg x 8

15 degree flys 18kg x 10
flat dumbell flys 18kg x 10
decline dumbell flys 18kg x 10

flat press machine
ss
dips
2 sets

60 second dumbell flys stretch
ss
cable crossovers
3 sets

abs were rope crunches, leg raises and crunches

on the inclien bench im stronger around 15 degrees but good to move it around


Title: Re: Training, Eating and life
Post by: Jaymero on November 25, 2014, 08:59:19 PM
Congratulations on the x3 BW deadlift mate!!  :o


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 25, 2014, 09:29:52 PM
Thank you mate


Title: Re: Training, Eating and life
Post by: ben-howard on November 26, 2014, 08:38:48 AM
geez, very strong mate, a very productive offseason indeed!


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 26, 2014, 08:08:02 PM
cheers Ben, it's going well. Be interesting to see what happens when I get back on stage.

Todays workout

smiths press
70kg x 9
70kg x 7

tri set
rear delt raises
side delt raises
front delt raises
sets of 10 with 10kg dumbells

2 extra sets of side laterals 12 and 12 10kg

pushdowns
30kg x 9
30kg x 8

cable curl
25kg x 6
20kg x 8

decline close grip smiths bench
70kg x 9
70kg x 8

hammers
22kg x 10
22kg x 10

overhead cable ext
25kg x 10
25kg x 10

straight  bar curls
just the bar x 20
 x 15
just for a pump really

10 mins cardio, more intervals which was a killer


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 27, 2014, 09:38:35 AM
Legs today
Squats
Quite q few warm ups
140kg x5
150kg x5
100kg x10

Leg ext
50kg x10
50kg x12

Hamstring curl
40kg x10
45kg x8

Calf press
3 plates per side x6
Same x6
30 second static hold

Leg press
Five plates perside x50 reps

Added squats as a few days till deads


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 01, 2014, 08:44:14 PM
great weekend. 5 year wedding anniversary on Friday and picked up our new addition Bertie a 13 week old ragdoll kitten. Nice little chaps and fitted in well.

On the down side been feeling off since saturday. I have lost all desire to eat food, not even hungry which is very odd for me as usually im hungry all the time even if I have eaten a lot. Was very close to spewing today, so i can oly guess i have a bug. Second one a 3 weeks.

I have had a good blast at training so i'm going to call this a week out of the gym. Let my system sort it out and then come back.

Shame as they have just added a deadlift platform and I was eager to use it


Title: Re: Training, Eating and life
Post by: Maveric Matt on December 02, 2014, 01:51:32 PM
Seems like there is a lot going around at the moment, bud.  Still, if it falls into a rest period it's not too bad i suppose.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 02, 2014, 09:24:34 PM
I was looking to rest over Christmas if i'm honest but I can see the point in training half assed with no food in me as i feel like being sick.

So rest it is. I felt pretty shit all last weekend and if i'm honest my training laked punch


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 05, 2014, 09:09:27 PM
actually felt like i had a normal appetite today and not constantly drained. So thats good plan to eat well now to have some power to be back to the gym next week


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 09, 2014, 09:13:19 PM
BACK IN THE GAME

Ate well at the weekend and now back in action

back
chins
me x 8
me x 7

bent over row
100kg x 8
100kg x 8

dumbell row
40kg x 8
40kg x 8

shoulders
laterals
12kg x 12
12kg x 12

press machine
65kg x 8
65kg x 7

cable laterals
5kg x 10
5kg x10
5kg x 10

then some cable crunches

10 minutes not very intense cardio as this workout left me a bit rung out. It will come back quick I know.

Not able to log into the forum on my phone which is a pain atm


Title: Re: Training, Eating and life
Post by: ben-howard on December 09, 2014, 09:44:50 PM
good man, glad your feeling better and smashing it once again!  8)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 11, 2014, 09:58:31 AM
Feeling more power today but easing in this week
chest and arms

Bench
80kg x6
80kg x5

Incline dumbell press
22kg x12
22kg x12

Incline dumbell fly
12kg x12
12kg x12

Ez curls
25kg x8
25kg x8

Globe grip Pushdown
25kg x8
25kg x8

Globe gripcable hammer curl
20kg x8
20kg x8

Close grip globe grip bench
50kg x8
50kg x8

10 minutes cardio decent pace
I'm not 100% but it's coming back so all good


Title: Re: Training, Eating and life
Post by: Joe Lyon on December 11, 2014, 10:37:39 AM
Nice pressing pal. What weight are you sitting at?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 11, 2014, 08:39:12 PM
Thanks mate. Not where I was a couple of weeks ago but this bug seems to be hanging around just a touch.

normally about 70kg. Last weekend I was 68kg as I had not had the desire to eat all week, feeling like I was going to throw


Title: Re: Training, Eating and life
Post by: Nic on December 11, 2014, 11:17:04 PM
Think me you and Matt need to be in the forum quarantine! 😷


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 12, 2014, 09:16:02 PM
Think me you and Matt need to be in the forum quarantine! 😷

As long as I can sleep all day that would amazing ;D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 12, 2014, 09:18:09 PM
Legs today. Well squats

60kg x 10
60kg x 5
100kg x 5
100kg x 5
140kg x 5
140kg x 5
100kg x 6
100kg x 6

Thought id spend the session on form and trying out foot placements etc. 140kg felt quite safe so positive. Hoping some relaxation will result in me feeling more alive next week


Title: Re: Training, Eating and life
Post by: Maveric Matt on December 16, 2014, 10:56:20 AM
Think me you and Matt need to be in the forum quarantine!

We all must have upset the same person!  :o


Title: Re: Training, Eating and life
Post by: Nic on December 16, 2014, 01:04:11 PM
Impossible! :) Us?!

Scott, training seems solid, dude! What are comp plans.... do you know yet?


Title: Re: Training, Eating and life
Post by: Maveric Matt on December 16, 2014, 01:47:59 PM
Impossible! :) Us?!

Scott, training seems solid, dude! What are comp plans.... do you know yet?

Guitly through association?  ;)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 17, 2014, 09:03:37 PM
God know who I have upset but it seems to be going. Not waking up wanting 3 hours more sleep, actually raring to go today. Even if the cat food made me feel sick lol

Comp plans Nic????? I have an eye on some later ones next year. Missed the stage but knowing me limits a long season won't work, so hit it hard late.

Back and shoulders today

chins
me x 8
+10kg x 8 felt quite easy

bent over rows
100kg x 10
100kg x 10
I have a knot in my left glute and anything bent over is a bit sore.

pulldowns
65kg x 9
65kg x 8

laterals
16kg x 8
16kg x 8

shoulder press machine
65kg x 8
65kg x 6

calble laterals
5kg x 8
5kg x 8 and 2 negatives

then 20 minutes cardio up one level per minutes 6-13 then back down to level 6 to start again.

Happy with this. Back on creatine as I have some and I find i get some endurance from it.

Sorry not posting much the phone is being a pain


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 18, 2014, 08:48:50 PM
chest and arms today

Flat bench
90kg x 4
90kg x 4

incline smiths
90kg x 3 ds 70kg x 3 ds 50kg x 6

incline flys
20kg x 8
20kg  x7

ez curls
30kg x 12
50kg x 6
50kg x 6

rope pushdowns
15kg x 10
15kg x 10
15kg x 10

overhead ext
34kg x 6
30kg x 6

hammers
22kg x 8
22kg x 8

then did ten minutes of 20 second sprint 40 second cruise on the stepper


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 19, 2014, 10:14:42 AM
Legs today

squats
warm up sets, took a few
150kg x 5
150kg x 4

leg ext
50kgx 8 then 4 drops

hamstring curls
40kg x 8 then 4 drops

smith sldl
90kg x 10
90kg x 8

felt good and strong so it looks like we are back in the game


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 22, 2014, 02:57:56 PM
well a nice relaxing weekend with my two favourite living things Jannie and Bertie (the kitten).

Still feeling sick when I wake up. now this could be the smell of the cat food, the fact it's dam early or I still have a bug.

Back today + shoulders


deads

worked up to 180kg x 2 ds 140kg x 3
140kg x 12 as I was pissed off

reverse grip pulldowns
60kg x 8
65kg x 8

pullovers
22 kg x 10
22kg x 11
ss
low cable row
50kg x 10
50kg x11

smith front
70kg x 8
70kg x 7

laterals
14kg x 10
14kg x 10

10 minutes cardio

Looking forward to some good sessions over the holidays as i' off work


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 23, 2014, 04:24:31 PM
chest and guns

incline dumbells
34kg x 8
34kg x 8

decline smith
90kg x 5
90kg x 4 ds 50kg x 10

incline flys
20kg x 8
20kg x 8

ss
dips
me x 8
me x 8

seated dumbell curls
12kg x 10
12kg x 10
back braced against pad

overhead cable ext
20kg x 10
20kg x 8

ez curls
35kg x 8
35kg x 9

globe grip smith bench for triceps
50kg x 9
50kg x 8

seemed to struggle on the dumbell press but once that was done it was decent.


Title: Re: Training, Eating and life
Post by: fhwill on December 23, 2014, 04:42:32 PM
Have you tried tapatalk on your phone?

I've got an ancient LG and my phone hates lots of forum's (not this one) thank god  ;D

Sorry to hear you're still feeling rough, your illness has really lingered!  :(


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 24, 2014, 08:07:55 PM
Have you tried tapatalk on your phone?

I've got an ancient LG and my phone hates lots of forum's (not this one) thank god  ;D

Sorry to hear you're still feeling rough, your illness has really lingered!  :(

Im going to try tapatalk now. If my phone lets me.

It's been a funny old bug. Nothing to serious but enough to feel off power. Think a good break will see me right. Nie to see you popping in my journal  ;D

Legs today. No one in the gym

Squats
lots of warming up sets. Need to foam roll more
140kg x 10. Which then killed me for any more squats

leg press
done very slow negative and then stop at the bottom and slow up

3 plates a side x 8
4 plates a side x 8
4 plates a side a x6
then a normal set feet close
4 plates per side x 20

hamstring curl
40kg x 10
40kg x 8 ds 20 kg x 13

smith sldl. Really find these hit my hammies
90kg x 10
90kg x 12

calf press
3 plates per side
x10
x8
static hold x 20 seconds

legs ext
10kg x 20
20kg x 20
30kg x 20

job done and legs feel sore


Title: Re:
Post by: SCOTTGALTON on December 25, 2014, 11:20:22 AM
Well I have tapatalk so just got to figure it out


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 29, 2014, 03:18:42 PM
what a great christmas lots of family time and food. Manged to pick up a cough but other than that all good.

I'm off work all week so plenty of time for training and relaxing.

Chest and biceps

flat bench
90kg x 4
90kg x 5 no spotter so felt happy with that
100kg x 1 just like to know I can handle it alone

incline press on smith
50kg x 8 slow negative and try to explode up
50kg x 6 1 rest paused rep after

flys
18kg x 8
18kg x8

incline press machine
60kg x 8
60kg x 10
in-between sets i did a 60 second chest stretch with dumbells

seated alternate curls
14kg x 10
14kg x 12

straight bar curls
30kg x 7
30kg x 7

rope hammers
20kg x 10
20kg x 10

then did 15 minutes stepper to try and get some air  in and shift this cough


Title: Re: Training, Eating and life
Post by: K_Dogs on December 30, 2014, 12:22:17 PM
I like to do that with bench too  ;D Nod your head after "yeah I still got it"  ;)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 30, 2014, 03:50:47 PM
Keith the funny thing was I trained half an hour later but felt much fresher. Mind you it could be the extra sleep and the fact i'm not rushing through my workouts.

Legs today

leg ext warm up 50 reps

seated hamstring curl
30kg x 11
40kg x 9
40kg x 8

squats
145kg x 8
150kg x 2
160kg x 2 ds 140kg x 2 ds 100kg x 5 ds 60kg x 10

calf press
100kg x 30 reps rest paused

dumbell between feet hamstring curl
18kg x 8
18kg x 8

nice workout and although I have this annoying cough i'm still strong in the gym.

Looking to liven up my week day food when I get back so might make some kind of chicken stew or soup . Any suggestions?

Tomorrow is back with the lady that first prepped me, along with her ex hubby so will be good to be back at New Milton where i used to train every friday


Title: Re: Training, Eating and life
Post by: Nic on December 30, 2014, 06:20:35 PM
Have you got a slow cooker Scott?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 30, 2014, 06:28:55 PM
Hi Nic yes we do


Title: Re: Training, Eating and life
Post by: Nic on December 30, 2014, 07:00:58 PM
Oh easy peasy then, just chuck stuff in. Flavoursome cuts of meat (if chicken then use thighs or a mix of cuts), favourite veg, maybe some pulses, maybe potatoes? Herbs, spices, chilli, whatever. Leave to cook on low then remove 1/2 of the non-meat aspects, blend, add back in.

You can't go wrong with slow cooker experiments, just chuck in whatever you've got :D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 31, 2014, 04:20:32 PM
Thanks Nic I shall give it a go. I'm sure I can rustle up something nice.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 31, 2014, 06:47:14 PM
Trained back today with Rachel who helped prep me for my first show and then my first win.
Trained back
close grip pulldowns
t bar rows
wide grip low cable row
straight arm pulldowns
pullovers
bent over rows
and then wide pulldowns.
she then introduced me to abb and calf supersetts from hell


Title: Re: Training, Eating and life
Post by: fhwill on January 05, 2015, 10:20:58 PM
How long did that Back session take Scott?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 06, 2015, 09:16:31 PM
Hi Flick the back workout took about and hour as we just cracked on with it. Th abs I was moaning as it was agaony and the calfs were brutal im still sore.

Not been posting much as the phone died. It's gone back to HTC to be fixed.

Did a shoulder workout last friday. We now have 2 kittens and it's been stressful as our current kitten was not keen. Thye are starting to be much more together now so stress has vanished. I think the stress lead to some kind of reaction. My top lip ballooned so not gym today as I just wanted to hide. 3 days straight on the cards to get the job done. No weight gain over Christmas in fact  a kg lost!! Must have got the metabolic rate well up this offseason.

So not much posting till the phones back


Title: Re: Training, Eating and life
Post by: Maveric Matt on January 07, 2015, 10:56:39 AM
That doesn't sound nice mate  :-\


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 09, 2015, 10:45:37 AM
it was horrible mate. Obviously the lads at work didn't say a thing  ;D

I have no phone still so don't have a point where i can update every workout. I think in future I will just update once a week or if anything of special interest happens. Just looking to free up as much time as I can


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 10, 2015, 01:40:43 PM
This weeks update.

Training early again was pretty good after a week training later. I actually feel more healthy this week. I find a high amount of sugar really affects my digestion so i'm happy with my food this week.

Training wise, pretty strong but endurance was rubbish, probably due to me being full of cough etc last week. Got some good maintence workouts in the bag which although not amazing were ok.

I feel like the past months been a real walk through mud training wise but as the weeks so on I feel I can up a few percent each week to make sure i'm at full power very soon.

Cats are doing well, Jans well so alls primed for a good year ahead


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 16, 2015, 02:32:34 PM
Another week drifts by.

I'm back. The first time in a month where I have felt like I have full power. Back felt good and strong on Tuesday, legs was good squatted 150kg x 5 on my own, going over 140kg always worries me alone. Today chest and arms was strong, 90kg on the bench for two sets of five and they were good sets as well.

I have gone back to trying Boditronics supplements to compare with my usual bulk powders. They are great supps and I used the whole range when I was sponsored. Just using intracell, red mist the pre workout and their protein blend. They are nice but to be fair bulk powders is very comparable. Bulkpowders do work out cheaper on sale as well.



Title: Re: Training, Eating and life
Post by: fhwill on January 16, 2015, 02:49:57 PM
What's the pre-workout like? Does it make you jittery?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 16, 2015, 05:12:10 PM
the preworkout is very clean energy. Although a heaped scoop was a bit much  ;D


Title: Re: Training, Eating and life
Post by: SuperSi on January 16, 2015, 06:34:45 PM
Good to see you feel back at full power, mate. :)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 21, 2015, 02:34:02 PM
cheers mate. Sorry to hear your still suffering.

I now have a band new phone from htc, which is great but I have had to request a nano sim.

Weight last week was 68kg bang on at 2500 cals so thats pretty good news for me. Upped to 2600 this week.

I have changed my food around so it's now

1) oats , whey, flax
2) same but with fruit, creatine
3)chciken, veg and almonds
4) same
5)same
6) chicken or steak with veg and rice or spuds
7) peanut butter, whey

during the workout I have intracell or bulkpowders bcaa drink


Title: Re: Training, Eating and life
Post by: fhwill on January 21, 2015, 05:52:02 PM
Welcome back! I might try that pre-workout  8)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 22, 2015, 02:26:31 PM
Thanks Flick. It's a nice pre workout. Give a lift and better endurance. I am a  bit of coffee lover  so it's quite tame but it's very refreshing. The protein blend has changed flavor and I found it a touch chalky which I don't remember. I think I will go back to bulk powders as they have everything I need and they often do deals

Today's workout was pretty decent. Had a spotter for squats so got 150kg x 6 and then 140kgx 6 which I was happy with.

Hopefully the new phone will be up and running tonight as the sims arrived


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 25, 2015, 10:40:30 PM
Changed things up on Fridays chest session. Started with a machine press. Felt it much more on my chest and less on the delts. I train solo so could go to failure as well.
Nice weekend. Getting some time with Jan and the kittens. Getting some nice food out before prep starts as well


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 29, 2015, 02:24:02 PM
The weeks going well.

Mondays back session was solid manged a set of chins with 20kg x 4, bent over rows were 110kg x6 so all good.

Today was legs. Squats felt  really good. 160kg x 4 was nice and then tried 180kg x fail. Got stuck at the bottom as spotter couldn't get me up. The safetys are really big gaps so to high or in this case to low. Bit of a bruised low rib cage and ego bu nothing serious. Got through some sldl and some calf work.

Now I think i need to be sensible and just go for the 6-8 reps and be safe. Being strong is good but in reality I could have come a real cropper today



Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 30, 2015, 02:15:33 PM
well I was  bit worried about being able to train today. My lower ribs are sore after yesterdays fail on squats. Just where the belt dug in. Got  decent chest and arms session today only felt painful (sore) on flat bench.

See how it heals. Might do  week of more pump based workouts next week


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 03, 2015, 02:36:30 PM
Well still a bit on the tender side. Gave myself an extra day today of not training to let the soreness subside.

Lessons learnt. Set the rack pins a touch high rather than a bit low and if you can't squat it for 6 reps don't bother. Not sure how trainings going to go this week so I'm just going to do what I can. Foam roll where possible and wait for it to heal


Title: Re: Training, Eating and life
Post by: Maveric Matt on February 04, 2015, 01:47:15 PM
How's the side now bud? Doing plenty of stretching or does it affect your flexability?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 04, 2015, 02:10:28 PM
It's pretty much my rib cage mate. If you can imagine where the belt would sit in the extreme bottom position of the squat it's there. 

I trained today. I couldn't do any width work as it stretches the sore spots. So did 10x 10 on the low row then 10x 10 on the low cable row.

Shoulders were a supersett of rear delt laterals, side laterals and front raises and then extra side laterals.

Did 15 minutes stepper. I'm just going to do what I can. and try to foam roll where possible


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 05, 2015, 10:09:51 AM
Keeping it safe today.

Leg ext
hamstring curl
vertical leg press, the stack one

Did 6 sets upping the weight each time. Got a fair old pump and it was not irritating the ribs

seated calf raise on the smiths

did 4 sets got up 130kg for the last 2 sets

Rib update. Not sore anymore up the sides so just the rib area that sore. So caved in and taking ibuprofen to get the swelling down. Only for 3 days as I'm not a pain killer fan. I never used them unless I really have to


Title: Re: Training, Eating and life
Post by: K_Dogs on February 05, 2015, 04:21:04 PM
Rib injuries are extremely painful, just don't sneeze and you'll be ok  :o
Good progress to be able to train relatively pain free. Same as you I only take anti-inflammatories  when it's really bad.


Title: Re: Training, Eating and life
Post by: p0stscript on February 05, 2015, 05:05:26 PM
Rib injuries are extremely painful, just don't sneeze and you'll be ok  :o
Good progress to be able to train relatively pain free.

second that


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 05, 2015, 09:36:31 PM
sneezing was particularly painful ;D.

Just bruising I think so should be alright by next week. My own stupid fault so time to be a bit more sensible


Title: Re: Training, Eating and life
Post by: ben-howard on February 05, 2015, 09:42:27 PM
fingers crossed will be much better next week, we live and learn mate   :)


Title: Re: Training, Eating and life
Post by: felix on February 06, 2015, 12:53:58 AM
I hope your injury heals up quickly Scott.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 06, 2015, 02:12:00 PM
Thanks Ben and Felix. Like you say just have to chalk it up to experience.

Had a good chest and arms workout today. which i'm happy with. I will start logging properly again when i'm healed up. Not much point now as I'm just doing what doesn't hurt


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 13, 2015, 02:45:41 PM
Thought id post a little update.
Training been not to bad this week. Still a touch sore but did some smiths squats and as long as I just hit parallel its fine.

Sports massage tomorrow which will help further.


Title: Re: Training, Eating and life
Post by: K_Dogs on February 13, 2015, 02:53:08 PM
Keep plugging away mate, you'll be back to smashing those monster legs in no time.
Bit jealous of the sports massage. I always think that physio will be like a massage, but it hurts like hell  ;D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 13, 2015, 02:55:27 PM
Cheers mate. Big ego check this injury.
Sports massage is also savage. He often bruises me. At least I get a discount. How's your back?


Title: Re: Training, Eating and life
Post by: K_Dogs on February 13, 2015, 03:02:39 PM
Bruises; Damn! :o

Back is on the mend, thanks for asking. Started physio this week so hopefully it's the start of a decent recovery and I'll finally be able to put my socks on in the morning.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 13, 2015, 06:26:30 PM
Yep, savage but works a treat.

Glad the backs on the mend mate. Injury sucks. Your weights are looking decent


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 14, 2015, 06:53:29 PM
sports massage was good today. On the plus side nothing seemed out of the norm so it looks like I just have bruised ribs. Time will heal that up and we will be back at full power


Title: Re: Training, Eating and life
Post by: Badger on February 14, 2015, 07:03:14 PM
Failing a squat is not pleasant by any means, going for a 1 rep max is something that is safer to do when you have 3 spotters on hand to help you out. Otherwise I stay away from the maxing out at home.

Glad to hear your on your way back Scott, I am sure you will get the itch to go really heavy again at some point but this time get a good strong team in place!

Messed my left shoulder up doing a heavy squat the other week, it's one of those moves that loves to give us a tweak lol


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 15, 2015, 10:26:27 AM
Hi Dave yes the squat is a unforgiving mistress180kg is generally a 2-3 repper but alas not this day.
3 spotters would be great. Lucky if three people are in the gym lol.

I hope your injury heals up soon


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 17, 2015, 09:35:22 AM
I am going to start blogging again as I have been getting lazy with this.

Training 4 days this week as young Benj is back from the big smoke.

BACK TODAY

Pulldowns 10 seconds between sets

20kg x 20
30kg x 10
40kg x 10
50kg x 10
60kg x 10
70kg x 7

smiths row
90kg  x 10 3 set

rope low cable row
30kg x 12
ss
vertical traction machine
40kg  x 10

4 super sets

Nice pump and pretty pain free.
15 minutes stepper every minute was either 2 levels up or one level back


Title: Re: Training, Eating and life
Post by: Maveric Matt on February 18, 2015, 01:37:27 PM
Cool having Benji back with you bud.
Is the cardio every sessin now on in then?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 18, 2015, 02:23:37 PM
It will be mate. Just for the one session, which is a shame. Nandos after.

I'm trying to be a bit cv fit, rather than just be off season with no cardio and then prep with cardio. I quite enjoy the challenge but it nearly kills me


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 19, 2015, 09:55:34 AM
Shoulders today
Feeling a bit nauseous today. Probably due to a couple of busy evenings and waking up at 4am

Smiths press
70kg x 7
80kg x 3 ds 470kg x 1 50kg x 4 ds 30kg x 5

cable laterals
5kg x 8 three sets

upright rows
40kg x 8
40kg x 6

laterals
12kg x 12
14kg x 10

wanted to do 15 minutes of cardio but at 10 minutes I felt like I was about to throw so left it at that.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 20, 2015, 09:54:50 AM
Got a pretty decent leg session with minimal pain

leg ext
10kg x 20
20kg x 20
30kg x 20
40kg x 20

hamstring curl
same as leg ext

smith box squats onto bench
50kg x 10
90kg x 12
130kg x 8
took bench away
90kg x 10 ds 50kg x 10

pin leg press
100kg x 30

calf tri set
pin leg press, calf raise off step, calf raise off floor 12 reps of each for 3 back to back sets

lunges
16kg dumbells about 50 reps per leg over 3 sets

even did a bit of abs




Title: Re: Training, Eating and life
Post by: ben-howard on February 20, 2015, 09:18:07 PM
back in full swing now mate, a good week of training!


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 21, 2015, 06:35:03 PM
Cheer Ben. I agree solid week but i'm still not pain free If i'm lying down I pretty much roll off things rather than sit up as it's tender. Much better though

Trained with Benj today who is doing very well and is having a great time in his media endeavours. Trained at 10am rather than my usual 6.30

Incline dumbells
30kg x 10 very easy
44kg x 6 not that easy
30kg x 8

flat bench
60kg x 12 felt easy
80kg x 6

decline flys
18kg x 12 positive failure
18kg x 11 to positive failure

flat press machine
70kg x 8 tjhena  ten second static hold

pec dec
30kg x 6 but you hold the sqeeze for a good 3 count

arms
seated dumbell curls
14kg x 8
14kg x 8
these were very strict no body swing

pushdowns
25kg x 10
30kg x 8

barbell curl
40kg x 8 ds 35kg x 3 ds 25kg x 6

lying triceps ext
35kg x 11
35kg x 10

cable curl
30kg x 6 then 4 drops

rope pushdown
20kg x 8 the 4 drops

went to failure on pretty much everything. Having a spotter made getting dumbells up so easy and the fact I was training 4 hours later made a huge difference


Title: Re: Training, Eating and life
Post by: K_Dogs on February 23, 2015, 04:27:53 PM
Smashing out some volume there mate, did it take long with 2 of you training?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 23, 2015, 05:30:29 PM
The joy of having 2 hours to train !!!

I think if we had just cracked on and got it done it would have been a shade over an hour but it was about 1.5 hours with a bit of chat.



Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 24, 2015, 09:52:57 AM
Back workout today. Training 4 days again this week.

Pulldowns
25kg x 20
35kg x 10
45kg x 10
55kg x 10
65kg x 10
75kg x 6
short rest periods, really gets the back full of blod and nice and warm

Tried some chins but only got 4 reps

bent over rows
very tight form bar dragging up the thighs
60kg x 10
80kg x 10
80kg x 10
felt them much more this way than a slightly loose form

straight arm pulldowns
ss
low cable rows with rop
2 supersets

then did 15 minutes cardio up 2 levels one minute down 1 the next so it gets harder as you go on. Then just really pushed it for the last minute.

Weigth was just under 69kg last week. Probably the worry of the cats being a  bit sick. They are fine now just a bug. I must admit them being in the house has really helped me relax in the evenings


Title: Re: Training, Eating and life
Post by: fhwill on February 24, 2015, 10:42:21 AM
Looks like quite a nice workout there  8)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 26, 2015, 09:58:38 AM
It was quite a nice session Flick. I enjoyed the rows more than going very heavy.

Legs today
Well I squatted and I had no pain.

100kg x10
100kg x 8
100kg x 6
100kg x 6
100kg x 5

Endurance was shocking but form was very solid reps.

Leg press with pin
150kg x 12 rp 5

hamstring crul
40kg x 8
40kg x 8

calf press
3 plates  x10
3 plates x 8

called it a day there. Nice to be squatting again and they were defiantly below parallel. I tried squatting higher but it just felt wrong


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 27, 2015, 09:57:09 AM
Shoulders today

standing bar press
40kg x 6
40kg x 8

Dumbell press
32kg x 8
22kg x 7

laterals
12kg x 12
14kg x 10
16kg x 8

supersetted
cable laterals
press machine
bent over cable laterals
2 sets
Job done chest and guns tomorrow.

Bit of cardio and some abs and we were done and dusted.

Chest and arms tomorrow


Title: Re: Training, Eating and life
Post by: Maveric Matt on February 27, 2015, 10:53:06 AM
Standing bar press is Military press mate?
Se you banging in the sessions lately - back to 4 days is it?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 27, 2015, 02:11:24 PM
Your right mate. I couldn't think what it was called  ;D

I prefer 3 days and will be back on it next week. Just had the opportunity to do a couple of Saturday sessions. If i can do a Saturday I will a i'm much stronger and feel more alive at 10am rather then 6.30am


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 01, 2015, 08:11:29 PM
had a good chest and arms session with a freind

cant remember the weights

incline press
incline flys
decline dumbells
2 sets of each

pushdowns
ss
dumebll curls

pullover and press. never done these before. Liked them and really enjoyed the workout


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 03, 2015, 02:17:27 PM
back and shoulders today

pulldowns
25kg x 20
35kg x 10
45kg x 10
55kg x 10
65kg x 9
75kg x 6

bent over row
90kg x 10
100kg x 10
100kg x 8
very tight form

deads
100kg  x10
140kg x 6
think i'm better off doing these first.

row machine
65kg x 10


smiths front press
70kg x 8
60kg x10

seated laterals
14kg x 11
14kg x 8

15 minute cross trainer. Pretty hard. Got the heart rate right up and was a bit puffed after


Title: Re: Training, Eating and life
Post by: fhwill on March 03, 2015, 02:52:53 PM
Do you train Shoulders twice a week, or do you just mix up your sessions?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 03, 2015, 02:55:19 PM
generally with Back just once week Flick but I have had a couple of weeks where I have been able to train 4 times a week.



Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 05, 2015, 09:55:53 AM
chest and gunnage today

flat bench
80kg x 8
90kg x 4
probably had another rep on each set

incline flys
18kg x 8
18kg x8

decline dumbell bench
26kg x 8
22kg x 10 and partials

ez curls
35kg x 8
35kg x 8
35kg x 8

ss
rope pushdowns
15kg x 10
15kg x 10
15kg x 10

close grip bench
50kg x 10
70kg x 5 ds 50kg x 5

ss
cable curls
20kg x 8
20kg x 6 then 3 drops

15 minutes on the stepper, jesus it was horrible


Title: Re: Training, Eating and life
Post by: K_Dogs on March 05, 2015, 02:20:40 PM
15 minutes on the stepper, jesus it was horrible

A necessary evil ayy  :-X


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 05, 2015, 02:32:09 PM
Part of me likes the challenge, the other part of me wants to die


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 06, 2015, 10:06:42 AM
Legs Today

leg ext
10kg x 20
20kg x 20
30kg x 10
40kg x 10
40kg x 10

hamstring curl
10kg x 20
20kg x 10
30kg x 10
40kg x 8
45kg x 8

squat
120kg x 5
140kg x 5
140kg x 5
still getting my groove back on these

calf supersett

dumbell sldl
40kg x 8
40kg x 8

bit of abs and we are done. No cardio on leg days


Title: Re: Training, Eating and life
Post by: fhwill on March 06, 2015, 11:02:52 AM
I'm same as you, no CV on Leg days  8) (for now anyway)  ::)


Title: Re: Training, Eating and life
Post by: Toby on March 06, 2015, 11:05:16 AM
Nicely done on the squats. For me that is a lovely session, for you it is easing back into it lol!


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 06, 2015, 02:07:03 PM
I'm same as you, no CV on Leg days  8) (for now anyway)  ::)

 ;D Long may it continue


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 06, 2015, 02:12:12 PM
Nicely done on the squats. For me that is a lovely session, for you it is easing back into it lol!

140kg is my "safe weight" if you know what I mean? Over that i need a spot to feel happy that i'm hitting depth and back on my heals.



Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 09, 2015, 09:57:24 AM
Training three days straight this weeks as the cats have the snip on Thursday and I need to pop them in the vest before work.

Bent over rows
100kg x 8
100kg x 8

chins
me x 9
me x 8

deads
100kgx 10
sumo
100kg x 8 felt odd
ss
pullovers
22kg x 8
22kg x 6

lateral raises
16kg x 10
16kg x 8

press machine
67.5kg x 10
67.5kg x 8

15 minutes stepper, bloody hard but better than 45 minutes of boring cv


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 10, 2015, 02:16:01 PM
Chest and guns today

flat bench
80kg x 8
100kg x 1 ds 80kg x 5 ds 60kg x 6

incline bench
60kg x 6
60kg x 8

dips
me x 25

seated dumbell curls
14kg x 10
14kg x 11
ss
pushdown
20kg x 10
30kg x 10 bit poor on form

hammers
22kg x 10
22kg x8

dumbbell lying tri ext
12kg x 10
14kg x 10

Never done these before. Much prefer them to the bar version

15 minutes stepper of hell.

Bit pressed for time as the traffic is hell due to road works. Luckily just next week and they are supposed to be done


Title: Re: Training, Eating and life
Post by: Toby on March 10, 2015, 02:18:16 PM
My usual route to see some customers is road work hell. Doing my head right in. Time of year though, got to spend that budget to get the same next year.

25 dips? One massive set? Like Brian Jacks?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 10, 2015, 02:20:36 PM
My usual route to see some customers is road work hell. Doing my head right in. Time of year though, got to spend that budget to get the same next year.

25 dips? One massive set? Like Brian Jacks?

Yep use it or lose it. They could fix the pot holes instead, which would be great!!!

Yep I just pumped them out. I didn't want to do the same old same old


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 11, 2015, 09:53:18 AM
Legs today

leg ext
15kg x 20
25kg x 15
35kg x 12
45kg x 10

hamstring curls
same as leg ext

front squat
60kg x 10
80kg x 8
80kg x 8
90kg x 6

dumbell sldl
1 warm up set on the 18s
42kg x 8
42kg x 8
feel these so much better than doing it with a bar

leg press
5 plates x 25 ds 4plates x 15 ds 3plates x 14 ds 2 plates x 20

calf press
3 plates x 8
4 plates x 8
4plates x 6

did some bags after and that was me done. Think i will stick with the front for a bit. I have never really given them a good run and they felt really good today. Chalked the bars which helped keep in locked in


Title: Re: Training, Eating and life
Post by: K_Dogs on March 11, 2015, 02:21:38 PM
For the first time in a long time I can see quad development and that came from Front Squats. Well worth using the Fronts for a month or two.  8)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 11, 2015, 02:23:19 PM
they take the stress off my back as well mate


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 17, 2015, 09:55:37 AM
Changing the split around this week. Basic. pull, push, legs

Back
Not back squatting for a while so time to get deads back in the mix

140kg x 6
140kg x 6
140kg x 12 The first two were marks in the sand for the weeks to come. Went all out on that last one. 150 next week

chins
me x 6 three sets. Add some weight next week

low row on the cable stack
50kg  x 10 then 4 drops

biceps curls
30kg x 8
30kg x 8

alternate dumbell curls
12kg x 9
14kg x 8
22kg x 4

15 minutes of cross trainer. Found it extremely hard but it was supposed to be.

Where is everyone getting their meat from these days.

I generally use Booker and they are ok. Musclefood have a Sunday delivery which is tempting or there is this new site called carnivore which is owned by Paul Booth. Free range uk sourced chicken breasted are £1 each so I think they might be given a go soon as I find the Booker ones can be a little tough



Title: Re: Training, Eating and life
Post by: ben-howard on March 17, 2015, 10:53:18 AM
I go with ALDI - and get there whole chickens for £2.70 - and their beef is good too, 700g diced beef for £4.50 , eggs/veg etc are on the cheaper side too - saving me £40-50 per month as opposed to tesco, have been looking at the online suppliers though, very tempting!

P.s - your deadlifts are very good and can see you repping 180k again in a few weeks!


Title: Re: Training, Eating and life
Post by: Maveric Matt on March 17, 2015, 01:59:12 PM
I was tempeted to do some front squats too.  I may after a block of back squats.
I use a local butchers now for my chicken.  Same size tub as Bookers, just easier.  Plus, since i found that washer in with the chicken, it put me off a bit!


Title: Re: Training, Eating and life
Post by: Toby on March 17, 2015, 02:18:23 PM
My local market has a meat lorry that sells me chicken at £23 for 5 kilos. I also buy 2.5kg of bacon and 4kg of rump per time  ;D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 17, 2015, 02:43:37 PM
I go with ALDI - and get there whole chickens for £2.70 - and their beef is good too, 700g diced beef for £4.50 , eggs/veg etc are on the cheaper side too - saving me £40-50 per month as opposed to tesco, have been looking at the online suppliers though, very tempting!

P.s - your deadlifts are very good and can see you repping 180k again in a few weeks!


I quite like the likes of Aldi and LIDL. I get  few bargains there abut Booker is awesome for meat bargains mate.

Thanks mate, being short I find deads and squats quite natural movements and as long as I mke time to foam roll i have plenty of flexability to make the most of them


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 17, 2015, 02:48:27 PM
I was tempeted to do some front squats too.  I may after a block of back squats.
I use a local butchers now for my chicken.  Same size tub as Bookers, just easier.  Plus, since i found that washer in with the chicken, it put me off a bit!

I have never given them a real go but i'm determined to get up to at least a decent few sets with 100kg. Chalking the bar and wearing a hoodie help a lot.

My butcher in Ringwood is a total knob and won't cut me a deal so it's either Bookers or one of these online chaps. I think i shall give this Carnivor a go and report how I get on


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 17, 2015, 02:49:41 PM
My local market has a meat lorry that sells me chicken at £23 for 5 kilos. I also buy 2.5kg of bacon and 4kg of rump per time  ;D

Nice price mate. Booker is 20 quid. The quality is ok but not amazing. Sounds like a nice shop that. Nice bit of rump is always good ;)


Title: Re: Training, Eating and life
Post by: Toby on March 17, 2015, 04:03:22 PM
The quality of my poulet is really good. Minimal shrinkage and no fat needing to be trimmed off.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 18, 2015, 09:53:48 AM
The quality of my poulet is really good. Minimal shrinkage and no fat needing to be trimmed off.

Lucky mate. Booker needs a fair bit of trimming. The smaller breasts are pretty tender but the bigger ones tend to be a bit tough. Tempted by the turkey but it gets a bit dry


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 19, 2015, 09:48:01 AM
Push session today

Incline bench
70kgx 8
70kg x 8

flat bench
80kg x 6
80kg x 4

decline bench but each rep was from a dead stop in the rack
60kg x 9

side laterals
10kg x 12
14kg x 12
16kg x 10

dumbell press
22kg x 8
30kg x 6

pushdowns
30kg x 8
25kg x 10 done very slow

pullover and press
35kg x 8
35kg x 6

overhead cable ext
20kg x 10

15 minutes of hell on the cross trainer. Got in some good sprints but if I sprrint all out i do need a good 90 seconds to recover.

I quite enjoyed this session. Although my shoulder press weight was down I didn't really care as the bench pressing will hit my delts very hard and they are very warm


Title: Re: Training, Eating and life
Post by: Nic on March 19, 2015, 12:00:17 PM
Hey Scotty,

Don't forget that lots of our pals represent online meat companies and have discount codes - I know Damo Lees and Gordie have (different companies) and others too I'm sure. I've ordered from both the companies Damo and Gordie represent, both VERY good (quality, price, delivery). Would order again.


Title: Re: Training, Eating and life
Post by: Maveric Matt on March 19, 2015, 01:41:43 PM
The online stuff is good, my omly problem with them is that delivery is always quite long, and arranging someone to be there is a pain.  Thats the only reason i'm using the local butchers.  A 5k tub like bookers is £23 so not much more


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 19, 2015, 02:35:01 PM
Hey Scotty,

Don't forget that lots of our pals represent online meat companies and have discount codes - I know Damo Lees and Gordie have (different companies) and others too I'm sure. I've ordered from both the companies Damo and Gordie represent, both VERY good (quality, price, delivery). Would order again.

Hi Nic,

That is a good shout. I think I will try Carnivor and then try foods for fitness. The thing that's tempting me with Carnivor is the fact the chicken is free range and from the UK.

I have tried Muscle food before and I must admit I wasn't happy but lots are so I guess I was unlucky.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 19, 2015, 02:38:10 PM
The online stuff is good, my omly problem with them is that delivery is always quite long, and arranging someone to be there is a pain.  Thats the only reason i'm using the local butchers.  A 5k tub like bookers is £23 so not much more

Thats been putting me off as well. We all work all day and often not home when they deliver. I am going to give one a go on my week off, alternativly my parents are 5 minutes from my house so if there is a marked difference from Booker I can get it delivered to them.

I do eat meat 4 times a day so it would be nice to get a nice quality meat


Title: Re: Training, Eating and life
Post by: Toby on March 19, 2015, 03:51:58 PM
I buy local as that is what I believe in - buy local, support local, reciprocal business but it is very different for me as I live in a very small community where everyone knows everyone. I do business with most of the other businesses, went to school with some, worked with some, my kids work at some, others are my kids parents businesses etc etc so that is the only reason I go local. Support the local economy


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 19, 2015, 04:36:30 PM
I'd love to mate. Unfortunately Ringwood has some well of parts and the small villages out in the Forrest use Ringwood as a hub and they have a lot of cash. This has made the butcher a bit of a cocky sod. I have tried a few times for an offer. 20kg at a time and he said about 50quid for 5kg. It's in the same box as I get from Booker for 20 quid!!!



Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 20, 2015, 09:51:30 AM
Legs today

Had to swap around a bit as someone had take my rack  ;D

Leg ext
15kg x 20
25kg x 15
35kg z10
45kg x 10
55kg x 8

hamstring curl
as leg ext

leg press
5 plates x 13
5plates  x 15
5 plates x 20

front squat
80kg x 6
100kg x 5
100kg x 5
pretty happy hitting that weight on fronts as I had pre exhuasted

calf superset

sldl with dumbells
50kg x 7

abs for 3 sets

I'm happy with this weeks training. Funny that my preworkout has just been coffee and I have been hitting really strong workouts


Title: Re: Training, Eating and life
Post by: ben-howard on March 20, 2015, 07:04:28 PM
Great front squatting mate, pre exhaust as well! Always nice to hit a milestone! Onto 3 plates now  ;D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 23, 2015, 02:16:36 PM
I t felt good mate. The guy who was using the rack must have felt my eyes boring into the back of his head.

Nice weekend. Jan been ill for 3 weeks now, flu like symptoms, cough, cold, blocked ear so shes not fancied going out and just about manged a full week at work. Shes perking up a bit now so got a walk in, not to hard but the weather was great.

The legs session left me legs in tatters so all good. This week i'm looking to add a touch more weight on the bar allover and let this posivitve mood keep rolling.

Have started cooking a weeks worth of chicken in the slow cooker. I have finally got it right. 5 hours on low and use herbs and spice just don't add salt. Once taken out, shred up and poor in some of the cooking juice put the lid on and the chicken stays moist


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 24, 2015, 09:52:06 AM
Started taking d aspartic last Friday. I have some tablets and some powder so I should be ok the use it for two months which should give me a good indication on effectiveness.

Deads
150kg x 8
150kg x 10
improvement on last week

chins
+6kg x 6
+6kg x 6
good reps so probably go to 8kg next week

low cable row
50kg x 10 ds 40kg x 10 ds 30kg x 10 ds 20kg x 10

ez curls
35kg x 10
35kg x 12
up on last week

hammers
22kg x 8
22kg x 8

bit of abs and 15 minutes on the stepper. first 10 minutes was up a level each minutes the last 5 was sprints up to the highest level on the stepper. My little legs were going like a blurr :o


Title: Re: Training, Eating and life
Post by: Maveric Matt on March 24, 2015, 01:57:51 PM
I t felt good mate. The guy who was using the rack must have felt my eyes boring into the back of his head.

Nice weekend. Jan been ill for 3 weeks now, flu like symptoms, cough, cold, blocked ear so shes not fancied going out and just about manged a full week at work. Shes perking up a bit now so got a walk in, not to hard but the weather was great.

The legs session left me legs in tatters so all good. This week i'm looking to add a touch more weight on the bar allover and let this posivitve mood keep rolling.

Have started cooking a weeks worth of chicken in the slow cooker. I have finally got it right. 5 hours on low and use herbs and spice just don't add salt. Once taken out, shred up and poor in some of the cooking juice put the lid on and the chicken stays moist

Sounds good mate! So you eat it shredded? weigh it out into portions?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 24, 2015, 02:05:34 PM
Yes it's kind of like shredded duck but chicken ;D

I just weigh it out each evening. I have my second tub defrosting today which will see my through to Friday. It's hastle free. I made a Jerk type marinade last week which was nicer than this weeks ginger and corriander


Title: Re: Training, Eating and life
Post by: K_Dogs on March 24, 2015, 04:13:54 PM
Shredded Chicken sounds immense. Wife broke the lid on our Crockpot so slow cooking is off the menu for a while  >:(


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 24, 2015, 04:18:44 PM
the trick is to stop is drying out through he week. I find putting some of the juices in with it in the tub helps


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 26, 2015, 09:54:55 AM
Jan has to get up at 5am for work on a Thursday, so I use my extra time foam rolling and I felt really good after. Mind you getting up at 5am every day to foam roll.

Push day

Incline press
75kg x 7
75kg x 6

flat press
75kg x 6
75kg x 4 rp 1

decline stop press
60kg x 4
40kg x 8

laterals
16kg x 12
16kg x 8

dumbell press
30kg x 5
22kg x 9

pushdown
25kg x 10
25kg x 8

dumbell lying tricep extension
14kg x 6 each hand
12kg x 7 each hand

overhead rope ext
20kg x 8 ds 15kg x 6 ds 10kg x 4 ds 5kg x 5

cardio was the the cross trainer today. 5 minutes at a rate to get wamr them 10 sprints of 20 seconds all out and 40 seconds trying to breath. WOW that was hard but by no means boring


Title: Re: Training, Eating and life
Post by: K_Dogs on March 26, 2015, 01:57:31 PM
How do you find Chest and Delts on the same day? Is it by design or just due to the amount of days trained?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 26, 2015, 02:14:54 PM
I'm not as strong on delts but they are warmer so less chance of injury i'd guess. For now I like it as backs is quite demanding so biceps arn't to bad after. Also my arms are now much more domy after a session than before.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 27, 2015, 02:32:26 PM
Legs today.

Leg ext
15kg x 20
25kg x 15
35kg x 10
45kg x 10
60kg x 8

hamstring curl
15kg x 20
25kg x 15
35kg x 10
60kg x 4 ds 45kg x 6

front squats
60kg x 8
80kg x 8
100kg x 6
110kg x 4 felt extremely tough

straight into back squats
110kg x 6 ds 100kg x 4 ds 80kg x 6 ds 60kg  6

calf press
150kg x 6
190kg x 4 ds then 4 drops

smiths sldl I really like these
90kg x 10
90kg x 9

abs. Suppersetted rope crunches and leg raises for 4 sets

Quite happy with that


Title: Re: Training, Eating and life
Post by: Nic on March 27, 2015, 02:54:39 PM
Wife broke the lid on our Crockpot so slow cooking is off the menu for a while  >:(

Takes some doing. She went #beastmode on the kitchen gadgets. #hulksmash


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 31, 2015, 08:47:21 AM
Training three days straight this week due to bank holidays so lets start with Back and Biceps

Deads
160kg x 8
160kg x 8

I won't say they felt easy but they felt very solid indeed

chins
+10kg x 6
+10kg x 5

high cable row
37.5kg x 12
37.5kg x 9

alt dumbel curls
20kg x 5 then drop setted down till i got to the 4kg dumbells reps were 2's or 4s on the way down

reverse curls
30kg x 8 then did sets every 10 seconds for 5 sets of 4

hanging leg raises for 40 reps
stepper was 5 minutes upping the level then 10 minutes of 20 second springs and 40 seconds off


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 01, 2015, 08:51:55 AM
Push workout today

flat bench
80kg x 6
80kg x 8
100kg x 1 just to see if I could

incline
60kg x 8
60kg x 6

flys
18kg x 8
18kg x 4 ds 14kg x 5

laterals
16kg x 10
16kg x 8

shoulder press machine
65kg x 8
65kg x 8
ss
cable lateral
5kg x 8
5kg x 8

rope psuhdown
5kg x 20
10kg x 12
15kg x 10
15kg x 10 then dropped down again

reverse grip bench
70kg x 8
50kg x 10

stepper again same as yesterday. Actually feel like i'm getting fitter now. It's not easy by any stretch of the imagination but I don't feel like it's torture.

The Carnivor meat order I had has been superb. The sausages and burgers are just chicken, mcts (coconut oil) and gluten free seasoning. The free rnage chciekn is great but I can't afford to use them for my at work meals. So I think we will get the tea time meat from carnivor and I will just get 4 turkey breasts from Booker for my work food.


Title: Re: Training, Eating and life
Post by: Maveric Matt on April 01, 2015, 12:49:50 PM
I did actually take a look at the Carnivore site when i saw your FB post.  How does the breasts compare in size to the Bookers ones? (My butchers sells an identical pack to bookers for £23 so i've been using that).  See what you mean about the price, but it being Red Tractor stuff i guess you get what you pay for.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 01, 2015, 01:18:36 PM
The chicken from Carnivor is 140g pretty much. The odd one is 150g. However they are free range, full trimmed. So you just take them out and cook them. The burgers and sausages are pretty epic.

I can't afford to use the chicken breasts all the time as they work out 35quid for 5kg. So we will use Carnivor going forward for our meat for me and Jan and for my work meat I will have to use Booker. The turkey breasts are really good from booker. I put them in the slow cooker


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 02, 2015, 08:55:38 AM
Due to the bank holiday I trained legs today
Thought i'd go straight into fronts today. Whcih took me ages to warm up and knees felt not great.

Fronts
100kg x 4x5. As i got warmer and sweaty the bar was a bit harder to keep tucked in even though I had a hoodie on and chalked the bar

leg ext
50kg x 8
50kg x 10 then 4 drops

hamstring curl
50kg x 8
50kg x 6 then 4 drops

calf supersett

walking lunges
4 x 15 steps

then abs and I was done. Jan's going to a bread making workshop on Saturday so if its raining i might pop to the gym. Happy Easter all ;D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 05, 2015, 09:15:39 AM
Well i did get to the gym and even washed the car.

Started with deads
140kg x 6
180kg x 5
180kg x 5
180kg x 4
felt really good and strong

did a few pulldowns but not worth much

chest
incline dumbells
22kg x 10 paused at the bottom
30kg x 10
34kg x 8
22kg x 8

incline smiths press very high up near neck
50kg x 10
50kg x 10
50kg x 10

flat press machine
50kg x 6 the 5 drops

incline press machine
50kg x 8 then 5 drops

cable flys on bench hold contraction for 2 seconds
ss
incline flys
2 supersets of each. REALLY pumped

then did some abs and went home to clean the car

I have run out of a pre workout i purchased and funds are a little snug this month so went for esspresso and some arginine. Actually preferred it to many pre workouts I have tried. The pump was really good.

Week off work this week, 4 days holiday for 10 days off if you count weekends. A few days out and some relaxation time.


Title: Re: Training, Eating and life
Post by: ben-howard on April 05, 2015, 03:19:13 PM
nice deadlifting mate! im still chasing those 5 rep sets with 180!


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 07, 2015, 01:18:50 PM
Thanks Ben. It will be nice to see if I can replicate this at 6.30am when I usually train

Off work this week so trained a bit later 11am

wide grip parrallel pulldowns
20kg x 20
30kg x 20
40kg x 10
50kg x 10
60kg x 8
70kg x 8

reverse grip pulldowns
70kg x 7
60kg x 8

dumbell row
50kg x 12
50kg x 12

ez bar reverse grip row
70kg x 12
70kg x 10

supersetted
pullovers
vertical traction pulldown
2 sets

high rope row
low rope row
2
sets

biceps
ez curls
35kg x10
55kg x 4 ds 35kg x 4 rp 4 rp 3 rp 3

reverse curls
ss
hammers
2 sets

bit of abs then
sprints on the cross trainer. 5 minutes getting up to speed then 10 20 second sprints and 40 seconds low pace

Think I will be in the gym early on thursday and then a lunchtime leg session friday


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 09, 2015, 08:13:29 PM
Not been about much this week as been on holiday with the Mrs. Just days out but very nice.

Todays workout was

Smith front press
70kg x 10
80kg x 4 then 3 drops

side laterals
16kg x 10
14kg x 8
16kg x 8
think i rushed the rest period a bit between sets one and 2

superset
cable laterals
bent dumbell rear delt
3 supersets
then did some single arm cable laterals

Did a tiny bit of chest as it was hit quite hard at the weekend
flat bench
60kg x 10
80kg x 6

incline press machine
80kg x 8
100kg x 2 ds 50kg x 8

pushdowns
20kg x 10
25kg x 8

close grip bench with globe grips
50kg x 10
50kg x 8

overhead ez bar ext
30kg x 12
30kg x 10

my triceps were pretty pumped up but not that strong today.

then did 15 minutes on the cross trainer 10 minutes being hiit


Title: Re: Training, Eating and life
Post by: Maveric Matt on April 10, 2015, 02:34:37 PM
How are you finding the HIT cardio now you've been doing it a while mate? Notice any changes?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 10, 2015, 05:01:34 PM
Hi mate. I won't say I like Hiit as it's bloody horrible while your doing it. However it takes less time, i feel loads fitter and Ihave lost a touch of weight so all good so far ;D

Legs today.
Trained mid afternoon as I could so I did. It reminded me why I usually train at 6.30am. So many people with no gym etiquette. Plates not stripped of bars and the leg press, to much chatting, and quiet frankly it's not on. The PT'S were both around and no one said anything. I might be a tad stronger at this time of the day but I think early doors is so much better.

This is the workout. More volume as I had tonnes of time.

Leg ext
10kg x 20
20kg x 20
30kg x 12
40kg x 10
50kg x 10

hamstring curl
10kg x 20
20kg x 10
30kg x 10
40kg x 10
50kg x 6

front squats
few warm ups
100kg x 5
110kg x 5
115kg x 4 new pb

back squats
140kg x 5
140kg x 5
felt quite good considering I had done fronts

sldl
100kg x 10
100kg x 8

goblet squats
30kg x 15
34kg x 15
40kg x 13
42kg x 10
really deep and paused at the bottom point just to make it more painful
ss
leg press
5 plates a side.  Did four sets 10-12 reps
last set was a tripple drop getting 10-20 reps pre set and my feet were lower on the platform for each set

standing calf on smith
50kg x 12
90kg x 10
all reps were held in the contraction

seated calf on smith
130kg x rest paused out 20 reps

then played around with some bulgarian squats and lunges.

Abs
hanging leg raises
crunches with dumbell on chest

stretched and went home.


Title: Re: Training, Eating and life
Post by: SuperSi on April 10, 2015, 10:05:30 PM
Very impressive squats, both front and back - I may have missed it, but what's your bodyweight at present?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 11, 2015, 05:06:12 PM
Very impressive squats, both front and back - I may have missed it, but what's your bodyweight at present?

Thanks mate. Love the feeling of being warm and ready training in the afternoon. Thisis not the case at 6.30am when I take ages to feel ready to go on the leg sessions.

I'm sitting around 68kg atm


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 14, 2015, 08:56:07 AM
First training session back at 6.30 after a week off. Felt extremely early

Back
Deads
warmed up
100kg x 15
100kg x 5
140kg x2
180kg x 5
180kg x 4
certainly not as easy as last week at midday but solid enough
then tried sumo
100kg x 8 felt odd. Not that keen tbh

chins
+10kg x 6
+10kg x 5

row machine
60kg x 10 then4 drops

biceps
alt dumbell curls
20kg x 6
20kg x 5 then 3 drops

cable curls
20kg x 8
20kg  x 8 then 3 drops
hanging leg raises x 40 reps

then 15 minutes hiit on the stepper. Made is harder by upping the level on the sprints and it was indeed hard.

Feeling good and strong. Not sure if that the daa or the fact that i'm foam rolling a bit bit and purposely not stressing so much


Title: Re: Training, Eating and life
Post by: Toby on April 14, 2015, 09:15:13 AM
I have only done the sumo deads once, maybe twice myself and they did feel very odd but listening to others and reading journals here and FB I do notice that people seem to accept that initially it seems odd and they are going very light but once they hit their groove that it does not take long to get up to the same numbers as conventional and then to exceed those numbers. But is it worth persevering just to hit a high number, we will not be judged on that but the physique and I feel conventionals are better for our goals.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 14, 2015, 01:29:32 PM
I must admit I don't think I will use them as my main lift. Might just tag them on as the bar is on the floor after propper deads.

Back feels pretty pumped after that session. I'm doing three days straight as it's my birthday Friday and I'd quite like to spend some time with Jan before work.


Title: Re: Training, Eating and life
Post by: SuperSi on April 14, 2015, 04:20:41 PM
Thanks mate. Love the feeling of being warm and ready training in the afternoon. Thisis not the case at 6.30am when I take ages to feel ready to go on the leg sessions.

I'm sitting around 68kg atm

Nice - you've likely got (or at least very close to) a double bodyweight 1RM front squat in you then. Impressive!


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 15, 2015, 08:55:56 AM
Thanks Si. I have never really given front squats a decent go as they just feel awkward but they seem to be going well so I shall keep plugging away.

Chest, shoulders and triceps

flat becnh
80kg x 9
80kg x 6

incline dumbbells
32kg x 8
32kg x
20kg x 10 nice and slow, just wanted to get more a feeling of chest activation

decline flys
16kg x 12
16kg x 10
probably a bit light.

Felt it was an ok workout. Biceps tendon on the right side that goes into the shoudler is very tight so i was no happy to go to heavy and low reps

seated laterals
16kg x 10
16kg x 8

front press
50kg x 10
70kg x 4 rp 2

pushdowns
25kg x 10
25kg x 10

overhead ez bar ext
40kg x 8
40kg x 8

then 16 minutes of stepper. Had to ht an extra interval as I was thinking about something and missed a minute at the start. It was pretty hard



Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 16, 2015, 08:56:24 AM
Three days on the tot eds with legs

Did this tri set to get ultra warm

leg ext
10kg x 20
20kg x 10
30kg x 10
40kg x 10
50kg x 10

hamstring curls
10kg x20
20kg x 10
30kg x 10
40kg x 10
50kg x 8

leg press
2 plates 10 reps per set

the 40 and 50kg sets on the extension and curls were what i'd call working sets

front squats
60kg x 5
80kg x 2
100kg x 6
120kg x 3 new pb

back squats
60kg 20 reps. half were paused at the bottom for a good 2 count

calf press
150kg x 6
150kg x 5 then 4 drops

sldl
100kg x 6 done very slow
100kg x 12 done at a normal speed

abs were weighted crunches

Yesterday session felt like a bit of a non event but im quite sore today


Title: Re: Training, Eating and life
Post by: Toby on April 16, 2015, 08:58:29 AM
Christ you are turning into some front squatting master class man now! Rating them over the backs now?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 16, 2015, 09:01:26 AM
no mate i flippin hate them. I'd back squat every day if I could ;D. They just feel so natural for me. However fronts take the pressure off my lower back and I want to get my dead shooting up and I can't progress in back squats and deads


Title: Re: Training, Eating and life
Post by: Maveric Matt on April 16, 2015, 12:49:52 PM
Good going mate! Is that with the crossed arms grip?
I know what you mean about squat / dead in the same week.  Its always my lower back that suffers


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 16, 2015, 01:13:28 PM
thank mate. Yes the crossed arm grip. I'm in flexible to do the snatch grip, i tried but it just doesn't work.

Even with a lot of foam rolling I can't recover from back squats and deads. Best to play it safe and hit one hard


Title: Re: Training, Eating and life
Post by: K_Dogs on April 16, 2015, 01:33:09 PM
Solid Squats mate - take some mental discipline to keep them in don't they.
Does your front squat fall into the 85% of your full squat? (ATG). Many of the known strength trainers seem to agree that 85% is about right.

I thought that my front squat was poor at 100kg, but to honest at the moment, it's about right as my back squat is poor.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 16, 2015, 04:59:35 PM
mate they are horrible. Keeping that bar in place is a bit of fight.

I have back squatted 180kg so by my reckoning id need a solid 150kg front squat. Id like to get to a three plate front squat buy not sure how that would feel


Title: Re: Training, Eating and life
Post by: ben-howard on April 17, 2015, 07:20:27 AM
thats quality front squatting mate, makes me wanna go and hit some fronts later  ;D i agree a 3 plate front squat would be nice, 120 feels tough at the moment though


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 21, 2015, 09:05:27 PM
Thanks Ben. They are a difficult exercise but i'm sticking with them.

Slept odd on Sunday night so have a sore neck. Had to change the workout to suit.

Chins
+10 x 8
+12+6
+14kg x 4

vertical traction
ss
low row machine
3 supersets

2 arms dumbell row
ss
straight arm pulldowns
2 sets

ez bar curls
45kg x 8
45kg x 6 then 2 drops

reverse curls
25kg x6 then 4 rest pause sets

rope curls
22kg x 6
then 4 drops

15 minutes intervals stepper. Getting much fitter so able to hammer this today


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 22, 2015, 05:05:20 PM
Necks still pretty tight so played it safe

flat bench
80kg x 10 pretty happy with that
80kg x 4 ds 60kg x 4 with dead stop on chest

incline press machine
ss
dips
3 sets

lateral raise
12kg x 12

same but one arm at a time
12kg x 10

cable laterals
ss
press machine
2 sets

pushdowns with globe grips
ss
skullcruchers
2 sets

Enjoyed the workout and my triceps were stipidly pumped

15 minutes of hiit hell on the stepper


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 23, 2015, 08:47:56 PM
Legs today
No squats due to not wanting to make neck flair up.

Leg ext
This was an up set
10kg x20
20kg x 10
30kg x10

Hamstring curl
This was an up set
Same as leg ext

Leg press
2plates x20
3 plates x20
4 plates x20
6 plates x50 rest paused

Calf press
3 plates x 10
4 plates x8
4 plates x8
4 plates x 6

Hamstring curl
45kg x8
50kg x 6
40kg x 8

Lunges
14kg Per hand four length s of the gym

Then abs


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 28, 2015, 08:53:45 AM
sports massage at the weekend so the aches and pins are a lot more free

back and biceps

deads
180kg x 6
180kg x 3

Thinking about doing the one main set  deads and then a back off set to get more reps. The first set is all out and I don't feel the second set is that productive

chins
+14k x 6
+14kg x 4 ds me x 4

low rope row
35kg x 8 rp 4 rp 4

alternate curls
18kg x8
18kg x 8


hammers
22kg x 4 then dropped dow the dumbells 2kg each time ending up with the 4kg dumbells

15minutes hiit on the stepper and we are done. Feeling good, strong and happy.

I did a couple of trial orders from Myprotein as they had a couple of whey flavours that were different. Unfortunatly I had a 2.5kg bag of whey missing from one order and there was a bit of a pain in the claim process. Filing out a form by hand and then refunding my money back. Id rather they resent my item. Simon not sure what your procedure is at Bulkpowders. Fair to say I will be spending my cash with Bulkpowders from now on.


Title: Re: Training, Eating and life
Post by: Maveric Matt on April 28, 2015, 12:57:06 PM
On the deads mate have you tried doing a big 20 repper to finish? I currently do 8,8,8,20 (a lot lighter) and the last set hits my hamstrings like you wouldn't believe!


Title: Re:
Post by: SCOTTGALTON on April 28, 2015, 01:13:40 PM
I was thinking about doing my main heavy set as a low repper the maybe 140kg for 10 or so and then like you say a big high rep set


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 30, 2015, 01:21:10 PM
Back in the gym today
My workouts seem to clash with the biggest ego in the world. A pe teacher at the Secondary school across the road from the gym. Chucks weights around, thinks he's the dogs but unfortunatly he's just a pain.

incline dumbells
34kg x 8
36kg x 7

decline flys
20kg x 8
20kg x8

did a press with the same dumbells after the flys

flat dumbell press
30kg x 7
30kg x 6

dumbell shoulder press
ss
laterals

30kg x on dumbells x 8
12kg x on the laterals x 12
2 sets of each

press machine
65kg x 6 then 5 drops

cable laterals
5kg x 8
5kg x 8

rope pushdowns
15kg x 8
15kg x 8
15kg x 8

overhad dumbell ext
36kg x 6
30kg x 8
20kg x 10

then some abs and 15 minutes of stepper hell


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on May 01, 2015, 09:29:50 AM
As always Legs on Friday

Warmed up supersetting leg ext, hamstring curls and front squat

Fronts
60kg x 10
80kg x 8
100kg x 5
120kg x 2 felt crap
120kg x 2 felt solid
I feel I have 140kg in there for a single but not that bother to try anytime soon

backs
120kg x 5 ds 100kg x 5 d 60kg x 15

legs ext
60kg x 8 then 5 drops

hamstring curl
60kg x 7 then 5 drops

calf press
150kg x 8
150kg x 8
right calf felt crampy so didn't go any heavier today

stationary lunges
20kg x12 each leg

then did abs for a good 10 sets

ans singing tomorrow and it's supposed to chuck it down all day. Now if I could arrive later I would probably go but she will have to be at the country fair from 10am to get parking and she is not singing till 3pm so I may well not go and add in a gym session tomrorow. Fingers cross we may see the new Avengers film this weekend ;D


Title: Re: Training, Eating and life
Post by: Maveric Matt on May 01, 2015, 09:52:02 AM
Haha - would love to see that PE guy in action  :D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on May 01, 2015, 09:55:22 AM
Apparently he kicked the cable station yesterday and there has been an official complaint logged by a female member. Lol


Title: Re: Training, Eating and life
Post by: Toby on May 01, 2015, 10:06:04 AM
Avengers is great and def a film for the big screen.

Those front squats are becoming a real big exercise for you and I may give them a go. What sort of weight did you use to start them when you were trying them out first?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on May 01, 2015, 01:16:52 PM
We are both looking forward to the film. Jan likes Marvel as well which is handy.

The fronts are ok mate. Still hate them but it allows me to squat and dead in the same week. Think I will carry on like this through May.

Going back to my shoulders are back routine. Don't feel they are getting hit right at the moment.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on May 02, 2015, 01:24:02 PM
Not much on today so went to the gym

Deads
60kg x20
100kg x10
140kg x8
180kg x 6 last rep was a grinder
200kg x3 pretty sure that's a pb
140kg x9
100kg x14
Smith front shoulder press
50kg x6
70kg x5
80kg x5
90kg x1 then three drops

Standing side laterals
14kg x12
14kg x10
4kg x40 pump it up

Suppersetted
Cable side laterals
Cable rear dealts

Dumbbell shrungs
50kg x8

Supersetted
Cable bicep curls
Pushdowns
4 sets last was a tripple drop and static

Did some abs and then came home


Title: Re: Training, Eating and life
Post by: felix on May 02, 2015, 08:58:15 PM
Very strong deadlifting Scott.


Title: Re:
Post by: SCOTTGALTON on May 03, 2015, 10:04:37 PM
Thank you Felix


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on May 05, 2015, 09:13:37 AM
Back and Shoulders Today

Chins
+16kg x 5
+16kg x4

chins
ss
bent over rows
just me on the chins and 80kg on the rows did 3 sets and got 6's on the chins and 10-12 on the rows

lat pulldown
ss
low row machine
60k on each did sets of 10

dumbell shoulder press
30kg x 8
30kg x8

dumbell laterals
14kg x 10
14kg x 10
16kg x8

then did
15 minutes on the stepper same as usual 20 seconds full tilt 40 seconds amble. Felt a a bit off the boil today as I usually do if I train on a Monday


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on May 07, 2015, 08:50:50 AM
Chest and guns today. Much prefered this as shoulders got hit properly on Monday and then I can hit todays workout with rushing

Incline dumbells
36kg x 10
36kg x 8
felt pretty solid 38's next week

incline flys
18kg x 8
18kg x 8

flat press machine
70kg x 6
60kg x 8 then 4 drops

incline press machine
20kg x 5
30kg x 5
40kg x 5
then back down again

supersetted
cable bicep curls
pushdowns
5 sets upping the weight each time sets of 10

ex curls
35kg x 12
45kg x 6 rp 2

overhead ez bar ext
30kg x13 to easy
40kg x 8
40kg x 7

across body hammers
22k x 6 rp 2 rp2

then 15 minutes on the cross trainer. This was much harder than the stepper. My lungs were really working hard. Think i might just squat for 45 minutes tomorrow for legs, fancy the challenge. Not sure if it will be fronts or backs maybe both


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on May 08, 2015, 08:40:28 AM
Legs on Friday. What else would you do?

Warmed up with leg ext, leg press and hamsring curls

fronts
60kg x 10
60kg x 10
80kg x 6
100kg x 5x5

backs
100kg x10
100kg x 10
60kg x 30

that took me 45 minutes and I had to get off to work. Will pop into the gym tomorrow and maybe hit deads again and then hammies and calves.


Title: Re: Training, Eating and life
Post by: Maveric Matt on May 08, 2015, 09:52:40 AM
It's the warm ups that seem to eat away at the time but needs to be done. I'm thinking of hitting up just legs today too  :D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on May 08, 2015, 11:34:57 AM
I didn't warm up enough today. kness were a bit achy. Seem to have to do a lot of warming up on legs


Title: Re:
Post by: SCOTTGALTON on May 09, 2015, 11:15:32 AM
Well not going to need the extra session today. That sessions destroyed my legs. Doms a plenty


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on May 12, 2015, 08:58:58 AM
Back and shoulders today.

Slight twinge in the left shoulder so playing it safe and using a tennis ball every night to try and free it up.

Deads
60kg x 20
100kg x 20
140kg x 11 tap and go. No smash and go like some people in my gym
140kg x 8 dead stop reps focus on form

chins
+16kg x 6
16kg x 4 ds me x 4

dumbell row lead on a incline bench 2 dumbells at a time
16kg x 10
16kg x 12 rest paused

dumbell press
32kg x 10
32kg x 6
the hardest part was kicking these up

laterals
16kg x 10
16kg x 8
6kg x 20

have started adding in my weighted stretches after each muscle group so after back it was the lat pulldownin the stretched position and after shoudlers I use a high cable behind the back to stretch out that front delt.

Bit of abs and then 15 minutes hiit on the x trainer which I find much harder than the stepper


Title: Re: Training, Eating and life
Post by: ben-howard on May 14, 2015, 06:55:51 AM
great session mate, shoulder strength has come on so much in the last year! the graft is paying off!

i agree HIIT on X-trainer is very tough, no skill needed, whole body motion, high resistance, safe and low impact, perfect for HIIT, heart beats through your chest haha, ill probably use it maybe X2-3 per week pre contest, gets the job done  8)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on May 14, 2015, 08:57:09 AM
Hi Mate. Thanks for popping in the journal. My pressing strength has really shot up, spent time focusing on it and hopefully it will show on stage.

The x trainer is savage mate. Lungs burn and my legs do as well

Chest and arms today

Flat dumbell press
44kg x 6 not the best reps ever

flat bench
60kg x 10
80kg x 8
90kg x 4
60kg x 9

flys
20kg x 8
20kg x 7

was supersetting
incline machine
pecdec

but some douche jumped on the press

so it went
incline press
pec dec
pec dec
flat press machine

supersetted
cable curl
pushdowns
3 working sets

supersetted
skullcrushers
ez curls
2 working sets

did some abs and some x trainer intervals for 15 minutes. Lungs burning and legs pumped to hell.


Title: Re: Training, Eating and life
Post by: Maveric Matt on May 14, 2015, 03:56:14 PM
But more volume creeping in there bud?
What's the body weight at the moment?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on May 14, 2015, 04:53:27 PM
Hi mate, more by accident than anything. The flat dumbells were awful so went to the flat bench, really felt it in the chest so did a few more sets. You know those days when it just feels right



Title: Re: Training, Eating and life
Post by: SCOTTGALTON on May 15, 2015, 09:06:43 AM
Legs for a change today

Ian Ducket posted about warming up with bodyweight lunges for squats. Seemed to work quite well.

Squats
bar x just did loads of reps
60kg x 10
60kg x 5 nice and slow
100kg x 5
140kg x 5 felt really easy
150kg x 4 last rep was hard

Back squats didn't both my knees where as front squats do. I  am helping one of Jans mates out on squats on the bank holiday Monday so I thought i better get some in to make sure I have my form tight.

calf press
100kg x 15
150kg x 6
150kg x 4 rp2

hamstring curls
50kg x 8
40kg x 8
30kg x 10

smith machine sldl
100kg x 6
100kg x 6

lunges
16kg dumbells x 4 lengths of the gym
bodyweight x 4 lengths of the gym

then did abs for 5 minutes non stop


Title: Re: Training, Eating and life
Post by: fhwill on May 15, 2015, 11:02:15 AM
I don't think you're alone, Front Squats aren't too kind on my knees either...  ;)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on May 15, 2015, 01:31:16 PM
We seem quite alike in both nutrition and training mate ;D

I just wish I could squat and deadlift in the same week. Can't do it very long, lower back goes to pot. So i'm back on the squats and if i feel ok the deads will be tried if not rows are in. Knee pain was not on my things I like list


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on May 19, 2015, 08:57:09 AM
Had a nice weekend. Jans choir sang in Ringwood and I joined them for lunch. I must admit I don't like crows of people so when Jan said there were 20 of us I said I wouldn't go. However i really enjoyed the banter and it was nice out. Sunday we went for a walk and my legs were really pumped after.

Lots of foam rolling last night ready for deads today

60kgx 20
100kg x 10
140kg x 1
180kg x 7
140kg x 7

someones either broken or stole the belt for adding weight to chins

me x 10
me x 7

2 arm dumbel row on bench
18kg x 10
18kg x10

dumbel shoulder press
34kg x 9
34kg x 6

laterals
18kg x 8 bit loose form
12kg x 12
12kg x 12

stepper 15 minutes hiit. Think I will alternate between this and the x trainer


Title: Re: Training, Eating and life
Post by: Maveric Matt on May 19, 2015, 12:59:26 PM
I just use my normal belt with a short loop of rope mate for weight additions


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on May 19, 2015, 01:29:26 PM
good idea mate. We usually have a dipping belt knocking around but I couldn't see it today. This of course could be due to be being and idiot and it was right in front of me ;)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on May 21, 2015, 09:15:58 AM
dipping belt turned up.

 Chest
flat bench
80kg x 9 probably could have ground out 10 but felt like i could have got trapped
90kg x 4 again 1 more in the tank possibly

incline smiths
70kg x 7
90kg x 4 ds 5kg x 6

flat press machine
50kg x 8
50kg x 8
ss
dips
me x 8
me x 8

flys
16kg x 8
16kg x 4 rp 2 rp2

2 arm dumbell curl
14kg x 10
14kg x 11

rope pushdown
15kg x 10
15kg x 8

hammers
22kg x 8
22kg x 8 rp2

overhead dumbell ext
30kg x 8
30kg x 10

15 minutes x trainer intervals


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on May 22, 2015, 08:57:17 AM
trained legs a bit different today as doing them again Monday with Jans mate that want to squat

Leg ext
10kg x 20
20kg x 10
30kg x 10
40kg x 8

hamstring curl
10kg x 20
20kg x 10
30kg x 10
40kg x 10

leg press
2 plates x 10
3p x 10
4p x 10
5p x 10
6p x 10
then back down again

dumbell sldl
50kg x 6
50kg x 6

squat
100kg x 8
100kg x 12
just wanted to squat

then did abs

Totally forgot to do calves as I was fuming about the douch bag teachers leaving a loaded bar on the floor by the squat rack. It was an ez bar and I asked if they were finished. Their reply was oh don't worry I will move it. I had to hold back telling them that yes they would move it and they should unload the bar but I was fuming and didn't feel I would be logical. I spoke to the gym staff and they can sort it out.


Title: Re: Training, Eating and life
Post by: K_Dogs on May 22, 2015, 09:09:31 AM
Nothing like a little morning rage to get the adrenaline flowing  ;D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on May 25, 2015, 09:40:45 PM
to right mate

Legs today with Jan friend who wanted help with her squatting

I did
warm up leg ext , hamstring curl
squats were 140kg x 6 140kg x 5. Different gym and felt a bit off

sldl
110kg x 6
110kg x 6

calf superset

leg ext 4 times drops

then 15 minutes hiit on a x trainer that was extremely hard


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on May 26, 2015, 08:54:18 AM
back and shoulders

chins
+16kg x 5
+16kg x 5
ds me x 4

bent over rows
100kg x 8
100kg x 9

dumbell row lying on bench
18kg x 8
18kg x 10 rp2

shoulders press
36kg x 6
30kg x 8

laterals
16kg x 10
16kg x 8

cable laterals
3.5kg x 8 then did 3 sest just swapping arms

15 minutes hiit o the stepper


Title: Re: Training, Eating and life
Post by: Maveric Matt on May 26, 2015, 09:50:53 AM
What sort of grip is the chins mate?
Haha - I can feel a budding friendship coming along with that teacher dude at the gym  ;D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on May 26, 2015, 01:27:12 PM
Chins are underhand, not quite parallel but not fully facing me. I really like it.

The teacher dude is a real class act lol. His mate, who's also a teacher trains with him sometimes is a bit less of a knob and when alsone puts his stuff away. When they are togther none of them bother. I would imagine if they catch me close to a comp and try that bollocks their getting it ;D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on May 28, 2015, 08:56:04 AM
chest and guns today

bench
90kg x 6
90kg x 4
felt solid, would love a spotter for these

incline dumbell
30kg x 8
30kg x 8

flys
18kg x 8
18kg x 8

2 arm dumbell curls
16kg x not sure pt was talking to me
16kg x 9
16kg x 9
ss
pushdowns
22.5kg x 10
22.5kg x 10
25kg x 9

pullover and press
25kg x 8
25kg x 8 just
these are blood hard

hammers
22kg x 8
22kg x 8

felt very strong all workout. I chucked some arginine in my workout drink and i was pumped to hell
 bitof abs and then
15 minutes x trainer intervals up a level on sprints do getting fitter ;D.  Just legs tomorrow. Calves are burning so it will probably be quads and hams, never hit legs before twice in one week.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on May 29, 2015, 08:40:49 AM
legs again

Leg exts
10kg x 20
20kg x 10
30kg x 10
40kg x 10
50kg x 10

ss
hamstring curl
same as above but only got 6 on the 50kg

squats
140kg x 5 pretty solid
160kg x 2 ds 100kg x 5

hamstring curl
60kg x 6 then 4 drops

pin leg press
150kg x 10
190kg x 6 then 4 drops

abs for 5 minutes and then off to work


Title: Re: Training, Eating and life
Post by: K_Dogs on May 29, 2015, 08:49:08 AM
I like the fact that most gyms have the leg ext and Ham curl machines side by side making it even easier to pair the exercises together as they are a classic super set pair. Do you use a lying ham curl machine? We don't have one, but I fond memories of using them years ago.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on May 29, 2015, 08:51:27 AM
it is nice that they are side by side. The hamstring curl is seated. Most gyms down this way have the seated as it takes up less room. If I want to do lying I put a dumbell in between my feet!!



Title: Re: Training, Eating and life
Post by: SCOTTGALTON on June 01, 2015, 08:59:37 AM
Nice little trip to Exceter to see the NPA south west yesterday. Great to catch up with Toby, Matt and Claire.

I'm am now doing 4 workouts a week. 3 days split on rotation. So whatever gets hit Monday gets hit again Friday. Mondays are a more pumpy workout

Back and shoulders today.

Pulldowns
ss
low row machine
4 supersetts reps 20-10

pullovers  20 reps
ss
2 arm dumbell row 10-12 reps


dumbell press
ss
seated laterals

10-12 on each 4 sets

cable laterals
ss
bent over rear laterals
2 sets

15 minutes hiit after on the cross trainer. The other 3 workouts will be my normal style, heavy, 2 working sets etc


Title: Re: Training, Eating and life
Post by: K_Dogs on June 01, 2015, 02:19:53 PM
I usually come away from shows super motivated, do you feel the same?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on June 01, 2015, 02:24:33 PM
Hi mate. It's not really changed my mindset one way or another really. I'm driven to present something on stage that I can say is my very best. As long as I do what I'm supposed to I know i should be able to do that. 2013 I felt I let myself down so I am just focused on being that very best me.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on June 02, 2015, 08:45:22 AM
CHEST and guns today

Bench
95kg x 3
95kg x 4 definatly a rep more with a spotter
80kg x 5

incline dumbells
30kg x 10
30kg x 8

flys
18kg x 8 rp 3 rp3 rp2

2 arms dumbell curl
18kg x 9
18kg x 8

pushdowns
25kg x 8
25kg x 9

hammers
22kg x 8
22kg x 8

dips
me+26kg x 8
same x 8 ds me x 10

a little bit of abs
15 minutes of hiit on the x trainer. So much harder than the stepper to the point the sprints were a struggle but I dug in and got it done.
Legs Thursday and the back and shoulders saturday. Should eb Friday but Jans away this weekend with choir and I want to spend some time with her Friday morning before she goes.


Title: Re: Training, Eating and life
Post by: Maveric Matt on June 02, 2015, 12:51:46 PM
Good seeing you guys at the weekend mate.  Sha,e we couldn't of chat more.
How was the drive home?

Ahh, a weekend to yourself - i remember those days!  :D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on June 02, 2015, 01:18:11 PM
it was really good to catch up mate. I said the same to Toby. To short a day to catch up properly. I was surprised how good the drive was. A couple of hours of cruising along. It being Sunday helped. Jan was a sleep  ;D

I think I will have list of jobs lol At last I have Bertie and Jack for company so I won't feel to lonely.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on June 04, 2015, 08:48:28 AM
Legs today.

Squats
140kg x 8 having a spotter was great
150kg x 3
100kg x 6 just wnated to nail my form

legs ext
50kg x 12
60kgx 10

hamstring curl
45kgx8
45kg x 8

calf press
150kg x 8
150kgx 6 rp 100kg x 4

dumbell sldl
52kg x 7
52kg x 8
much prefer the feel of the dumbells for these

then abs and done. No cardio after my main leg day. Back and shoudlers Saturday


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on June 06, 2015, 12:55:47 PM
Trained back and shoulders today
I trained at 8 ish. Only one meal in me as per normal but I felt pretty loose today which I don't get at 6.30am

Deads
warm ups
180kg x 7
200kg x 1
180kg x1 ds 140kg x 4 ds 100kg x 6 ds 60kg x 10

chins
20 reps rest paused

dumbell rows
42kg x 10
42kg x 10
42kg x 10
dumbells above this weight have a massive weight in terms of diameter whcih makes it hard to get a full range of motion

pulldowns
ss
low cable rows
3 sets

dumbell press
34kg x 8

smiths press
70kg x 6
70kg x 8

laterals
14kg x 12
16kg x10
16kg x 8

hanging leg raises 40 reps

15 minutes of hiit on the cross trainer

Job done.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on June 08, 2015, 09:18:43 AM
Up this morning after a quite weekend. The Monday workouts are supposed to be more pumpy. So i did this

Incline dumbell press
20kg x 15
20kg x 20

Then did a backm to back of

incline machine
pec dec
flat machine
8-12 reps
3 sets. Last set 4 times drop on each.

supersetted
cable curls
rope pushdown
5 sets upping weight each time 10-12 reps
last set a 4 times drop

supersetted
lying tri ext
biceps curls
3 sets
12 reps

reversecurls
couple of sets

then 15 minutes hiit on the stepper nice to get all the food from the cheat working through the system. Vascular as hell


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on June 09, 2015, 10:02:53 AM
Legs today

Leg ext
15kg x 20
25kg x 15
35kg x 10
45kg x 10
55kg x 10

seated hamstring curls
same as above but only got 8 on the last set


Leg press
3 plates a side 20 reps
4 pps 15 reps
5pps 15 reps
5pps 15 reps

squats
140kg x 6
140kg x 6

lying hamstring curls with dumbell in between feet
20kg x 8
20kg x 6

calf press
up set
70kg x 10
90kg x 10
110kg x 10
130kg x 8
then back down again and then started going back up in weight again

then did some lunges till i nearly fell over
Squatting after  a real warm up and half way through the session was much better, form felt better


Title: Re: Training, Eating and life
Post by: Maveric Matt on June 09, 2015, 12:44:15 PM
Fair bit of work there mate  :) - you love training legs!  :D


Title: Re: Training, Eating and life
Post by: Toby on June 09, 2015, 12:45:49 PM
Yeah good bit of volume there. What did you lunge with?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on June 09, 2015, 01:24:49 PM
I find they can take a lot of volume and they stay strong where if i use high volume on chest I just get weaker and weaker.

lunges 20 kg dumbells for 15 steps then just me untill I could do no more. Really happy squatting later on. No massive drop in weight but much better form wise and feel


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on June 11, 2015, 09:08:15 AM
Back and Shoulders

Chins
+20kg x 6
+20kg x 4
me x 7
me x 6

bent over rows
80kg x10
100kg x 8
100kg x6

lat pulldowns
70kg x 6
70kg x 5 then 4 drops with sqeeze, kind of like a back double bicep

smiths press
70kg x 6
70kg x 6 ds 50kg x 4 ds 30kg x 4 these were all drop a dead stop with the stoppers.

laterals
12kg x 12
14kg x 10
16kg x 8
20kg x 3 just fancied trying it.

15 minutes x trainer. Getting fitter as the levels are going up. I do fin i can only reall spring all out for 15 seconds but I guess it's working so no real bother.


Title: Re:
Post by: SCOTTGALTON on June 12, 2015, 08:53:43 AM
Chest and arms today

Bench
95kg x6
95kg x4 would have gone for another if I had a spotter

Incline dumbbells
32kg x10
32kg x6

Incline flysheet
16kg x8
16kg x8

Alternate dumbell curl
20kg x7
16kg x19

Pushdowns with globe grips
25kg x10
30kg x9

Hammer curls
22kkg x12
22kg x12

Close grip bench
60kg x6
60kg x6 ds 40kg x5

Then 15 minutes stepper intervals
Really stong today. I have no idea why but I'll take it


Title: Re: Training, Eating and life
Post by: fhwill on June 12, 2015, 02:08:25 PM
Don't question, just be grateful  ;)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on June 15, 2015, 08:56:29 AM
It was very handy to be strong on what I'd consider a weak body part session

Legs pump session
Leg ext up set
10kg x20
20kgx10
30kg x10
The dropped back down again

Hamstring curl
Same as above
21s on 20kg

Sldl
60kg x12
80kg x10
100kg x10
Ss
Goblet squats
40kg x10 on each set

Leg press pin one
110kg x20
120kg x15
120kg x12

Quad set
Smiths
Step back lunge right leg
Left leg
Feet together squat
Wide apart squat
First set 30kg
Second set 50kg

Then 15 minutes hiit on x trainer

Sent from my E2303 using Tapatalk


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on June 16, 2015, 08:47:47 AM
Back and shoulders
Chins
+20kg x7
+20kg x4 ds me x 5

Bent over rows
100kg x10
100kg x8

Dumbell row
42kg x9 rp 6 rp 3

Seated military press
60kg x8
60kg x7

Laterals
12kgx 12 rp 6 rp6 rp 6 rp 6 rp6

15 minutes x trainer certainly feeling so much fitter


Title: Re: Training, Eating and life
Post by: K_Dogs on June 16, 2015, 09:00:12 AM
Serious BOR's there. It's an exercise I shy away from due to back issues.
How bent over are you on these?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on June 16, 2015, 09:14:03 AM
Thanks mate. Find that having my feet a touch wider helps with my power. Id say more Dorian yates style than fully bent over. Full bent does not do my back any favours either. My back takes some loosening up at 6.30.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on June 18, 2015, 08:55:50 AM
Chest and Arms

Bench
100kg x2 felt pretty comfortable never thought id say that. ds 80kg x 5
80kg x 7 ds 60kg x 5

dumbell press where only my shoulders are on the bench
26kg x 7
26kg x 6

flys
18kg x 12
18kg x 8

dumbell curls
20kg x 8
20kg x 7

pushdowns
30kg x 8
25kg x10

ez curls
35kg x 10 rp 4 rp4 rp 3 rp 2

close grip bench
60kg x 8
60kg x 5 ds 40kg x 5

then 15 minutes x trainer intervals


Title: Re: Training, Eating and life
Post by: Maveric Matt on June 18, 2015, 12:42:25 PM
Good going bud - looks a good workout! BW still dropping nicely?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on June 18, 2015, 01:28:28 PM
I did quite enjoy it.

Weight wise i'm pretty happy where I am. No loss last week but looked a lot leaner. This week i'd think we would have a loss.I've only got about 5kg to lose so at 14 weeks - 16 weeks out at the weekend i'm in a very good place at 65kg


Title: Re: Training, Eating and life
Post by: K_Dogs on June 18, 2015, 01:57:50 PM
I didn't know you'd committed to a show! What's the plan?
I'm very tempted, but just not sure if I can squeeze it all in this year.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on June 18, 2015, 02:22:30 PM


I'm sat on my arse all day and I have made some gains in the upper body so thought why not. This prep is so different i hardly feel like i'm prepping and i'm really relaxed about it all as I'm just doing and not thinking ;D


Title: Re: Training, Eating and life
Post by: K_Dogs on June 18, 2015, 02:45:23 PM
The bug always come back ayy. You never know, we might see each other on stage again.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on June 19, 2015, 08:51:12 AM
Tbh mate I had hung up the trunks, packed away some momentoes and given up the tan. I then got an offer to be prepped by a couple of people that I respect a lot and thought I have got another go in me. This preps totally different so worst case I have tried another way and learnt a a lot.

Legs today

warm up was 20 reps leg press,30 reps leg ext and same hamstring curls.

Squats
warm ups
bars x20 x2 sets
60kg x 10
100kg x 5
100kg x5
working sets
140kg x 6
140kg x 7 begged a spot off someone
100kg x 10 that was a horrible set

leg ext
50kg x 8 then 5drops

hamstring curl
50kg x 3 ds 40kg x 8 then 4 more drops

calf press
1 plat per side x 20
2 pps x 10
3pps x 8
3pps x 8
]then go straight off and did 12 bodyweight calf raises to finish off

Spent 10 minutes on abs after that and it was work time. No cardio after a main leg session thank fully


Title: Re: Training, Eating and life
Post by: Toby on June 19, 2015, 09:13:06 AM
140kg squatting is a bit less than normal isn't it mate? Any reason for that or am I imagining it?

I had a god awful squat session this week but sometimes it is just getting the job done.

What is "spen ten minutes on bas"? Is that a "Leeroy" moment?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on June 19, 2015, 09:19:38 AM
lol yep Leroy ;) spent 10 minutes on abs.

140kg is starting to feel a bit more challenging as I get leaner. I also want to keep my reps above 6 as I'm probably asking for trouble going much lower in the rep range.

It felt ok but not fantastic, didn't have vibrams on and i must admit the squats didn't feel quite right. I'm probably going to stick around 140kg for the foreseeable tbh. Especially if squatting solo, which I'm not a fan of


Title: Re: Training, Eating and life
Post by: Toby on June 19, 2015, 09:28:42 AM
I wondered if it was diet / getting leaner induced.

Oddly I had the same experience this week. 160kg for a comfortable double a couple weeks ago, struggled like bugger with 140kg this week. Just lacked oomph but I put it down to overwork as crazy busy this last two weeks and shhhhh but some double cardio days and carbs being too low maybe


Title: Re: Training, Eating and life
Post by: K_Dogs on June 19, 2015, 09:54:36 AM
..I then got an offer to be prepped by a couple of people that I respect a lot and thought I have got another go in me. This preps totally different so worst case I have tried another way and learnt a a lot.
Opportunities such as these shouldn't be missed. It's something I've considered, I'm just a little too stubborn in wanting to do it my way I guess.
I wish you the best of luck, get your upper body nice and full and I'm sure you'll do really well Mr X  8)


Title: Re:
Post by: SCOTTGALTON on June 19, 2015, 01:31:48 PM
I think with squats as well not having a regular spotter means I'm often playing it safe.
Keith I prefer to be prepped rather than do it myself. I'm not good at being. Constructive with myself. So it's better this way.
Thanks mate Im hoping for the best but I know lean is a priority

Sent from my E2303 using Tapatalk


Title: Re: Training, Eating and life
Post by: Badger on June 19, 2015, 01:50:28 PM
Good luck and enjoy mate, when I saw you in Yorkshire on your last outing you were in cracking shape.

Also I have felt your pain when it comes to strength drops when losing weight.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on June 19, 2015, 01:56:52 PM
Thanks Date. I prepped myself for Yorkshire and it was so stressful. This preps been great. I just hope to get close to your lean machine look.
Being a natural fatty holding muscle is no big issue. Getting lean needs my full attention


Title: Re: Training, Eating and life
Post by: Badger on June 19, 2015, 05:08:53 PM
Your frame is perfect for the lightweights and having the legs is one of the foundation of a good competitive physique. I was too gangly, but as they scored well for conditioning I knew if that was not on point I would not stand a chance. The problem was when I went in and was judged against competitors like yourself, Matt, Dean, Hallahan etc if any of my competitors were at their best I did not Have the minerals to be competitive lol

I am a good solid 77-78kg at the moment but if I went into a calorie debt I would end up at 70kg again by the time I was in decent nick.. The muscle drips off me lol

Look forward to seeing you get stuck in, your upper body strength has come on leaps and bounds which will yield some good visual improvements.



Title: Re: Training, Eating and life
Post by: SCOTTGALTON on June 22, 2015, 08:57:15 AM
I remember being really off condition that day and the BNBF final before. Tried carbs and just made me look fat and soft. Subsequent education as reveled that acrbs don't really suit me in large amounts.

Back and shoulders today
Mondays are more pump oriented

 Deads
warmed up
180kg x 3 ds 140kg x 3 ds 100kg x 6
180kg is starting to feel a tad heavy

tri set
pulldowns
row machine
straight arm pulldown with rope
all 10 reps pre exercise

The pump was just stupid

dumbell press
ss
laterals
10-12 reps
3 sets
cable laterals
3 sets back to back

then cardio 15 minutes intervals on the x trainer.  Cheat meal last night was a nice curry and basmati rice with naan. Had a beer and some chocolate. I used to force feed myself on cheat meal but i just don't feel the need or have the desire to do so anymore. A nice big meal with some sweet taste after and i'm pretty much happy


Title: Re: Training, Eating and life
Post by: felix on June 22, 2015, 10:34:54 PM
Great to hear your competing Scott good luck with your preps.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on June 23, 2015, 08:47:43 AM
Thanks Felix. Regardless of placings I feel I'm being very well educated during this prep.

Chest and guns today
Thoughts i'd change this up a bit, resulted in a really tight pump

decline dumbell press
34kg x 10
36kg x 6

decline flys
18kg x 8 done pretty slow
18kg x10

flat bench
60kg x 6
60kg x 5

flat press machine 50kg x 10

down the rack alternate dumbell curls
22kg x 6 then went down to the 4kg dumbells 3-4 reps each drop

pushdowns with v bar
25kg x 10
25kg x 9

hammers
24kg x 10
24kg x 9

overhead dumbells
34kg x 8
34kg x 6 ds 22kgx 6

then 15 minute hiit on x trainer i'm able to push a lot harder now up to level 6 on sprints were level 4 was all I could do 2 months ago


Title: Re: Training, Eating and life
Post by: Toby on June 23, 2015, 09:31:40 AM
Chest and Tri for moi too today. Must be something in the air.

I love challenging myself on cardio like that. I am doing it via distance covered at the moment. In 16 mins on my bike I was covering 11.9km a short while ago and been inching it up until I did 12.83km last Thursday but that was at such a nuts pace I cannot imagine how I can go harder so will do as you have done and up the resistance level and start again with distance challenges


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on June 23, 2015, 09:40:22 AM
I now prefer this kind of cardio to liss. It's a challenge and not at all boring I also feel fitter


Title: Re: Training, Eating and life
Post by: Maveric Matt on June 23, 2015, 09:50:54 AM
It's great to see your fitness improving - just a sod that it goes again so quickly if you don't keep it up  :'(


Title: Re: Training, Eating and life
Post by: K_Dogs on June 23, 2015, 11:54:45 AM
Chest and Tri for moi too today. Must be something in the air.

I love challenging myself on cardio like that. I am doing it via distance covered at the moment. In 16 mins on my bike I was covering 11.9km a short while ago and been inching it up until I did 12.83km last Thursday but that was at such a nuts pace I cannot imagine how I can go harder so will do as you have done and up the resistance level and start again with distance challenges

MAX-OT Cardio is brutal. I remember calculating distance covered at certain points and working out if I could possibly beat my previous. Nasty shizz HIT Cardio.


Title: Re: Training, Eating and life
Post by: Toby on June 23, 2015, 12:52:47 PM
Exactly that Keith, I am like a mathematician when I am biking with lots of calculations going on and numbers to pass at each minute, then quarter way there, half way there etc and if I am falling behind I then work out what extra i need to average for the remaining minutes. Body and mind knackered come the end!


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on June 23, 2015, 03:03:14 PM
I was very dubious abut the whole hiit cardio think and thought it was affect how my legs look and I wouldn't lose fat as quick. To be honest I can't see me doing much liss in this prep. Hiit can be quite draining so I have been told if we need to add cardio it will be walking on offf days, which is fine as I live near the new Forrest


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on June 25, 2015, 08:51:29 AM
Been having a little niggle in my right knee so I upped the reps today. I sit here at my desk with numb legs

Leg ext
15kg x 20
25kg x 20
45kg x 20

hamstring curl
15kg x 20
25kg x 20
35kg x 20

legs press
2pps x 20
4pps x20
6pps x 20
8ppsx 9 total failure

dumbell sldl
54kg x 7
54kg x 7

squats
60kgx 20
100kg x 12
100kg x 10
100kg x 5 just wanted to check form

calf press
120kg x 10
120kg x 10 rp 5 rp 3 rp 3

lunges
16kg x 20 steps

points from this were it was a totally different challenge and I had no joint pain. I'm now going to squat near the end of my workouts as it's just better for depth, form etc as being mega warm seems to have very little impact on strength



Title: Re: Training, Eating and life
Post by: K_Dogs on June 25, 2015, 12:53:19 PM
Volume Junky!  ;D ;D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on June 25, 2015, 01:08:29 PM
i'm in pain mate, well dumb really.

Benj, my old training partner is back this week so we are hooking up Saturday for a massive back session, now thats going to be volume tatsic


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on June 26, 2015, 08:51:01 AM
Well walking today is a complete challenge.

Shoulders today as back tomorrow
Smith front press
70kg x 10
75kg  6 ds 50kg x 6

seated laterals
18kg x 7
18kg x 6

front raise up to side raise negative
10kg x 10
10kg x 10

cable laterals
5kg x 3 sets just kept swapping arms

bent rear laterals
10kg x 10
10kgx 10
ss
press machine
60kgx 10
60kgx 10

then did abs

cardio today was on the stepper for a change, mixed around with sprints for 20-30 seconds and then off for enough time for me to recover breath and thn sprint again. Maxxed out the effort level on the machine really hit the hammies


Title: Re: Training, Eating and life
Post by: K_Dogs on June 26, 2015, 08:55:11 AM
i'm in pain mate, well dumb really.

Benj, my old training partner is back this week so we are hooking up Saturday for a massive back session, now thats going to be volume tatsic

I found that my tendons are punished when switching to high volume. It would be far too sensible to gently increase reps ayy ::). Once the idea is in your head then it's game on  ;D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on June 26, 2015, 01:12:14 PM
my hamstrings and adductors are spent today. Sitting, standing or anything in between is horrible.

The increase in reps was an attempt to stave off a little knee pain I have been getting when training. It worked but honestly my legs haven't been this sore in ages. With deads on the cards tomorrow I think i might well be doing a lot of foam rolling tonight


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on June 27, 2015, 03:29:41 PM
As prommissed me and Benj hooked up for a Back session. It took and hour and a half and it was a tonne of volume

Chins
+20k x 6
+22kg x 5

t bar row
not counting the bar
40kg x 12
50kg x12
60kg x 14

lat pulldown parallel grip
70kg x 8
60kg x 9
60kg x 8 then 3 drops and squeeze at the bottom

dumbell row
42kg x 12
54kg x 10

deads
60kg x 10
100kg x 10
140kg x 10
180kg x 4
140kg x 8
140kg x 10
140kg x 7
140kg x 6 ds 100kg x 5 ds 60kg x 5

Must admit I think I may well be a bit broken tomorrow after that volume


Title: Re: Training, Eating and life
Post by: felix on June 28, 2015, 04:40:40 PM
Excellent deadlifting Scott especially after all the exercises before it.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on June 29, 2015, 08:53:06 AM
Thanks Felix. Funny how different training is with some full. in the tank and no time limit on training

Chest and arms pumps day today

Pec dec
ss
incline flys
10-15 reps
3 sets

flat press machine
50kg x 10 rp 8 rp 8 rp 8 rp 6

incline press machine
just did a couple of sets of 10

arms

cable curls
ss
push downs
5kg x 20
10kg x 20
15kg x 12
20kg x 10

preachers
30kg x 8
30kg x 8

one arms cable ext
just kept going from arms to arms forcing the pump

then 15 minutes hiit. Did it on all on level 6 and was sweating like hell


Title: Re: Training, Eating and life
Post by: Maveric Matt on June 29, 2015, 12:47:23 PM
Sometimes it's nice to do a long session with someone when you haven't got to worry about the clock etc and just have some fun


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on June 30, 2015, 08:48:40 AM
It was really nice mate. Like you i'm clock watching during my workouts and it was nice to just do what we wanted. I was going to wash Jans car in the afternoon but I was busted so It didn't happen.

Legs today

legs ext
ss
hamstring curls
15kg x 20
25kg x 20
35kg x 20


leg press
6pps x 12
6pps x 12
6ppsx 15 feet wider

squats
140kg x 8 felt great strong and the movement was bang on

calf press
150kg x 8
150kg x 6

then did 10 minutes of abs


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on July 02, 2015, 08:50:15 AM
Felt quite refreshed after the mid week rest day.

Chins
did 50 reps in however many sets it took

bent over rows
100kg x 10
100kg x 8 ds 60kg x 8

supported dumbell rows
20kg x 10
20kg x 10

smith shoulder press
50kg x 10
70kgx 8
90kg x 9 ds 70kg x 5 ds 50kg x 5

laterals
14kg  x10
16kg x 8

hiit cardio 15 minutes up to level 7 on the sprints now


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on July 03, 2015, 08:50:34 AM
Chest and guns today

decline dumbell press
40kg x 7
32kg x8

incline dumbell press
32kg x 6
32kg x 8

flat dumbell press
32kg x7
32kg x 6

pec dec
ss
incline flys
2 super sets

ez curls
35kg x 10
45kg x 8
45kg x 10

pushdowns
25kg x 12
25kg x 10

hammers
22kg x 8
22kg x 8

reverse grip smith bench
50kg x 10
70kg x 6 ds 50kg x 5  then granked out a few more reps with a normal grip

50 reps of hanging leg rasies and 15 minutes hiit did last 5 minutes of sprints on level 8 which nearly killed me



Title: Re: Training, Eating and life
Post by: tony_b on July 03, 2015, 09:19:14 AM
Whats reverse grip smith bench good for..? Is that palms facing your head?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on July 03, 2015, 09:31:28 AM
I like it for a change and it lets you handle some weight


Title: Re: Training, Eating and life
Post by: tony_b on July 03, 2015, 09:43:20 AM
Cool - I imagine it loads the triceps more?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on July 03, 2015, 01:08:18 PM
i get more of a pump out of the free weight normal grip but I really like to mix it up and the smiths was free for a change.

Up date on the ego manic teacher. Still an absolute knob. Dropping his 80kg deads and letting the weight stacks smash down on the crossovers he does. One bloke even said mid set "wait for the crash"


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on July 06, 2015, 08:59:55 AM
Legs today

leg ext
these sets had no break in between
10kg x 10
20kg x 0
30kg x 10
40kg x 8

seated hamstring curl
same as above

sldl with dumbells
54kg x 10
54kg x 10

calf press
2plates ps x 10
3pps x 8
3ppsx 8

squats
140kg x 5
150kg x 4

hiit on x trainer 15 minutes. Going to do a higher rep leg workout on friday so opted for my cardio after this leg session


Title: Re: Training, Eating and life
Post by: Toby on July 06, 2015, 12:45:31 PM
I have started some HIT cardio, on the bike for 10 cycles of 20 sprint/40 slow and feck me it is killer. I get off at the end and lie on the floor for five minutes and then the sweats really kick in hard and I get drenched again!

I blame you for this  8)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on July 06, 2015, 01:00:23 PM
It's horrible isn't it?
I can't do it on the bike as mu quads get so pumped I can't sprint effectivly


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on July 07, 2015, 08:49:10 AM
Back and delts today

chins
+20kg  7
+20kg x 6

ez bar underhand row
95kg x 8
95kg x 6 ds 45kg x 6

vertical traction
ss
straight arm pulldowns
2 sets

laterals
16kg x 12
16kg x 10

press machine
67.5kg x12
67.5kg x 10 then 3 drops

cable laterals
3 back to back sets

then 15 minutes hiit on the xtrainer. Day off work tomorrow as we are having a porch sorted we have two walls so basically they are raising the floor and fitting a door on the front


Title: Re: Training, Eating and life
Post by: fhwill on July 07, 2015, 09:11:16 AM
Cool - I imagine it loads the triceps more?

I use it for tri's  8) Really good pump from it  :)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on July 09, 2015, 01:24:25 PM
DAY off work yesterday.  Didn't go well to be honest. Porch was supposed to be finished and they decided it will take longer, car went in the get the boot catch sorted, wrong part sent so still can't open my boot and more importantly Bertie the cat has come down with something pretty serious. He stayed at the vets all night as he has fluid around his lungs so can't get his air in. Fingers crossed the blood tests show up what it is and the vet can treat him.

So went to the gym today didn't feel like it but there you go.

Flat bench
60kg x 10
80kg x 10
90kg x 2 then dropped down again

Inclines flys
ss
incline dumbell press
18kg x 12 on both sets then pumped out some reps on the press

seated 2 arm curls
16kg x 10
16kg x 8

hammers
24kg x 8
24kg x 7
bit loose form tbh

inclien smith  close grip bench
30kg x 10
50kg x 10
70kg x 3 then dropped down

pushdowns
20kg x 8 ds 15kg x 8 ds 10kg x 8 ds 5kg x 10

then 15 minute hiit on the xtrainer. I had to be at work 30 minutes early so I can leave at 5pm to pick up Bertie from the vets, hopefully.


Title: Re:
Post by: SCOTTGALTON on July 10, 2015, 08:40:56 AM
Had to stay home today. Berts home not fixed but he's happy enough. Waiting on his blood tests to see how we go forward. Legs tomorrow

Sent from my E2303 using Tapatalk


Title: Re: Training, Eating and life
Post by: Maveric Matt on July 10, 2015, 02:53:45 PM
Bit of a bummer mate   :(, always seems to come at the same time  :-\

Hopefully all be back to normal again soon  :)


Title: Re: Training, Eating and life
Post by: fhwill on July 10, 2015, 03:33:10 PM
Oh poor little sausge. I hope he's gonna be ok  :'(


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on July 12, 2015, 08:24:21 PM
its all a bit up the in the air at the moment. Test, anitbiotics and antiviral drugs and going to the vets every other day for him to have those injected so they work better. Not what we were expecting but he's happy enough in himself so doesn't seem to be aware he's ill.

So fuelled by anger this was yesterdays leg session

leg ext
15kgx 20
25kg x 10
35kg x 15
45kg x10

leg press
1pps x 20
2pps x 20
3pps x 20
3pps x 20
4pps x 20
5pps x 20
6pps x 20
7pps x 10
8pps x 10
then did a drop sett all the way down to 2 plates per side

squats
100kg x 20

hamstring curl
40kg x 8
40kg x 8
20kg x 1 set of 21's

calf press
100kg x 50 reps rest paused

then did abs


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on July 13, 2015, 08:37:41 AM
back and shoulders today
Pump day on a Monday as to be honest i'm never quite as my best so Monday is always a bit of a utilisation of the cheat meal.

Chins
me x 25 rest paused

lat pulls downs
ss
2 arm dumbell rows
3 supersets

low cable row
40kg x 10 ds 30kg x 10 ds 20kg x 10

dumbell shoulder press
ss
side laterals
4 sets of 12 on each.

then 15 minutes hitt on the x trainer. Having to rush through a bit as I have to be in work 30 minutes early due to vet visits on Tuesday and Thursday


Title: Re: Training, Eating and life
Post by: K_Dogs on July 13, 2015, 11:45:33 AM
I hear you. I think that by Tuesday or Wednesday you're back to normal and ready to hit the gym with full intensity. Easy to feel groggy on a Monday.


Title: Re: Training, Eating and life
Post by: Maveric Matt on July 13, 2015, 12:56:15 PM
Funny, I'm the opposite.  Mondays are usually pretty good for me.

Did the porch turn out ok in the end bud?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on July 13, 2015, 01:03:56 PM
I feel almost jet lagged on a Monday morning. Funny feeling and noting really connects.

The porch is not finished. The base has been started, the door needs to go and then insulation and screed needs to be done. With all that's gone on with Bertie since the tail end of last week we have dropped the ball on the porch as we have been stressing about him


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on July 14, 2015, 08:31:00 AM
It being Tuesday I felt totally fine in the gym.

Incline smiths
30kg x 20
50kg x 10
70kg x 6

decline smiths
80kg x 6
80kg x 3 then 2 drops

incline flys
20kg x 6 then 3 drops

v bar pushdowns 25kgx 10
ss
2 arm dumbell curls 18kg x 10

2 supersetts

cable curl 20kg x 8
ss
overhead cable ext
25kg x 10
2 supersets last a  tripple drop

The 15 minute cardio. Fitting the workouts into 45 minutes means the weights are 30 minutes, it's tough but i feel it's effective for now. Off to the vets again tonight straight after work


Title: Re: Training, Eating and life
Post by: tony_b on July 14, 2015, 09:22:57 AM
Must be nipping around the gym a fair bit to get that done in 30 mins


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on July 14, 2015, 09:25:18 AM
Pretty much no rest between sets mate


Title: Re: Training, Eating and life
Post by: tony_b on July 14, 2015, 09:34:43 AM
Can't be!! Good effort, will be handy for CV fitness


Title: Re:
Post by: SCOTTGALTON on July 14, 2015, 09:39:43 AM
It's different to my norm but it's getting the job done for now

Sent from my E2303 using Tapatalk


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on July 15, 2015, 10:00:13 AM
well yesterdays arm workout worked very sore. Berts on the up but it's going to be a long old road for him and us. I'm utterlay drained by it all and my brain feels fried. Jan's really feeling it as well, shes pretty much a sleep straight after tea


Title: Re: Training, Eating and life
Post by: Maveric Matt on July 15, 2015, 12:55:46 PM
Know that feeling bud  :-[
What's actually wrong with your cat?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on July 15, 2015, 01:13:01 PM
It's not great but life goes on.

He's got a virus which all pedigree cats carry and in his case it's turned into a disease. So he's under weight and his breathing was crazy quick last wedesday. Vet was worried so acted pretty quick and the bloods have proven he has this disease. It's looking hopeful so far that they can get on top of it. He happy at the moment and playing with Jack. Luckily it's not transferable to Jack and he didn't catch it as such. So it's unlucky but now he's not suffering we feel a bit happier and we have pet insurance so cost is not issue.


Title: Re: Training, Eating and life
Post by: tony_b on July 15, 2015, 01:43:18 PM
:( pets in distress is never good


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on July 16, 2015, 08:51:54 AM
Tony its horrible but now he's perky we know he's not suffering so we just have to keep going with his meds.

Legs today
Total change from the last legs workout

squats
60kg x 10
60kg x 10
100kg x 5
100kg x 5
140kg x 5
140kg x 5
140kg x 5

The last three sets were what I would call working sets.

Dumbell sldl
54kg x 8
54kg x 6

that was all I did except warm up for legs by doing some legs ext and hamstring curls.


Title: Re: Training, Eating and life
Post by: fstsven on July 17, 2015, 08:20:52 AM
Just out of curiousity, and sorry if it's been asked before, but how tall are you? The reason I'm asking is I read your stage weight is about 58 kgs, which I find intruiging looking at your avatar (I'd estimate you at least 15kgs more).


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on July 17, 2015, 08:49:45 AM
No worries mate. I'm 5ft 4 on a good day

Back and shoulders today

Deads
60kg x 10 2 sets
100kg x 10
140kg x 10
160kg x 4
140kg x 5
100kg x 5

pulldowns reverse grip
60kg x 10
70kg x 8

chest supported dumbell row
26kg x 6
26kg x 7

barbell press
40kg x 10
60kgx 10
70kgx 6

laterals
14kg x 10
14kg x 10
14kg x 10

then did my hiit on the stepper today as I fancied a change. The air con was broken so i was soaked


Title: Re: Training, Eating and life
Post by: Maveric Matt on July 17, 2015, 09:52:58 AM
Don't have many good days then mate!  :D

Don't forget Claire works at the vets if you need any more advice etc.  :)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on July 17, 2015, 02:01:01 PM
Not this week mate ;D

Thank mate. Berts getting better each day temp down and weight on the up. So the vets happy to keep going and then on Wednesday he might be able to cut his anti viral dose down a bit so we can do it orally


Title: Re: Training, Eating and life
Post by: fhwill on July 17, 2015, 02:31:37 PM
Not this week mate ;D

Thank mate. Berts getting better each day temp down and weight on the up. So the vets happy to keep going and then on Wednesday he might be able to cut his anti viral dose down a bit so we can do it orally

Glad to hear Bert's on the mend  8)


Title: Re: Training, Eating and life
Post by: Toby on July 17, 2015, 02:34:28 PM
Well the weekend will be kicked off well with The Hines, Snr and Jnr, coming in for a cuppa


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on July 20, 2015, 10:43:57 AM
That was indeed a very nice start mate  :-*


Good news on our cat Bertie. He's responding well and every time the vet seems a tiny bit happier so fingers crossed at the meds get less he's able to still fight this bloody virus.

Day off today but still up at 5.30 as I wanted to hit the gym before it gets busy

flat bench
80kg x 8
90kg x 3
60kg x 10

incline bench
60kg x 7
60kg x 7

decline bench dead stop reps
60kg x 8

superset of
pec dec
incline machine press
2 sets tripple drop on the last

preacher curls with dumbell
10kg x 12
10kg x 10
10kg x 10

ez curls
ss
rope pushdowns
10 reps on the bar 15 reps on the pushdowns

incline skull cruchers
35kg x 10
35kg x 10

then 15 minutes hiit on the x trainer up to level 8 for all the sprints now. Hard indeed. No drop of weight this week which we are putting down to stress. I have a day off today and Friday and will make sure I relax a fair bit this week. Going to Bath spa on Friday with Jannie so that will do wonders for us both. 2 hours of total relaxing and im in decent shape ;)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on July 21, 2015, 08:54:12 AM
Legs today

Leg ext
15kg x20
25kg x 10
35kg x 10
45kg x 10
55kg x 8

ss
hamstring curl
15kg x 20
25kg x 10
35kg x 10
45kg x 8

leg press
4pps x 20
6pps x 15 wide stance
6pps x 11 close stance

calf press
3pps x 8
3pps x 8
3pps x 6

squat
100kg x 10
140kg x 6

then abs for 10 minutes
Condition is coming in but last week being so stressful I didn't drop on Sunday so this week I shall relax as much as possible and see where we go from Sundays weigh in. Luckily i'm not having to rush so things like this don't phase me.


Title: Re: Training, Eating and life
Post by: Maveric Matt on July 21, 2015, 12:54:29 PM
Glad things are settling down a bit, bud  :)
Bath is a lovely place - how far is it from you guys?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on July 21, 2015, 01:13:11 PM
Thank mate. Berts happy at the moment so even if the worse does happen he's happy and playing.

Bath is great we love it, we had a week there for our honeymoon and go back at least once a year. It just over 2 hours for us


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on July 23, 2015, 08:50:39 AM
Back and shoulders today

Deads
100kg x10
140kg x 10
160kg x 5
160kg x 5
160kg x 4
ss
chins
just got as many reps as I could after each set of deads 10-5

pulldowns
60kg x 8
60kg x 8

smiths press
70kg x 6 ds 2
50kg x 8

cable laterals
just 3.5kg x 3 sets of 10 they do burn like hell as they are super strict
15 minutes on the x trainer level 8 on the sprints, horrible just horrible


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on July 26, 2015, 11:08:37 AM
Benj was back for the weekend so I postponed my Friday session to Saturday

flat bench
80kg x 5
80kg x 5
Just gauging my strength while waiting for Benj, I was a bit early
100kg x 3
80kg x 6
60kg x 11

I wont go into depth on the other stuff as it was a lot of volume and exercises

Incline press machine
pec dec sqeezes
flat flys
smith press

arms
straight bar curls
seated cable curls leaning back on an incline
pushdowns
lying tricep extension
cable hammer curls seated on incline bench
over head cable ext

then 15 minutes hiit on the x trainer. A lot of volume and some new exercises that were quite painful in a good way.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on July 27, 2015, 08:42:39 AM
Legs today high reps

tri set
leg ext
hamstring curl
pin leg press
20 reps on each 4 sets

calf press
3sets 15-10 reps

sldl
60kg done very slow. I have a tightness in my right lower back so i'm not doing anything silly.


Title: Re: Training, Eating and life
Post by: Toby on July 27, 2015, 01:29:48 PM
Tri sets? You monster!  ;D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on July 27, 2015, 01:32:11 PM
With Mondays being pump orientated I thought they'd be fun


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on July 28, 2015, 08:45:42 AM
Today was back and shoulders.
Bit tight in the lower back, which i'm not thinking is glute related.

Chins
+18kg x 8
+22kg x 4 ds me x 3

bent over row
60kg x 10
80kg x 10
100kg x 8
110kg x 6
quite happy with that

vertical traction
50kg x 12
60kg x 6
30kgx 20

dumbel shoulder press
32kg x 10 could have been more but my concentration went
32kg x 8

seated laterals
14kg x 10
14kg x 8 rp3

still felling strong. Took the chins to get going really but after that the workout felt strong and focused


Title: Re: Training, Eating and life
Post by: K_Dogs on July 28, 2015, 10:15:51 AM
8 @ 18 kg on the chins is good! Are they getting easier now the weight is coming off?


Title: Re: Training, Eating and life
Post by: Toby on July 28, 2015, 12:24:48 PM
8 @ 18 kg on the chins is good!

I thought that too then remembered that 18kg is just making him the same weight as a normal human. You should appreciate this as you, Galts and Shredder combine to one Gozdecki..........


Title: Re: Training, Eating and life
Post by: Maveric Matt on July 28, 2015, 12:46:06 PM
8 @ 18 kg on the chins is good!

I thought that too then remembered that 18kg is just making him the same weight as a normal human. You should appreciate this as you, Galts and Shredder combine to one Gozdecki..........

About time you joined us in the sub 70 club!  :P


Title: Re: Training, Eating and life
Post by: SuperSi on July 28, 2015, 12:50:37 PM
I thought that too then remembered that 18kg is just making him the same weight as a normal human. You should appreciate this as you, Galts and Shredder combine to one Gozdecki..........

But, but, 18kg is also 50% bodyweight. I can't do chins with 50% bodyweight - can you!?  ;) :P


Title: Re: Training, Eating and life
Post by: SuperSi on July 28, 2015, 12:54:28 PM
Good to read your cat is on the mend, Galts.  :)

Some impressive poundages being moved on quite a few exercises - noticeably stronger than a couple years ago.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on July 28, 2015, 02:15:01 PM
Chins are much easier I must admit.  I really do find them very effective, done use the pulldown much anymore.

Can't see Toby being sub 70kg for a long time Shredder, he's to busy with fast cars and living the dream ;D

Thanks Si. Berts on a lot of meds but seems to be getting better. The vets said if we had not taken him in so quickly he would have been a gonner.

I put the strength down to the way I eat now 40/30/30 seems to really suit me and obviously the Bulkpowders supplements  ;D


Title: Re: Training, Eating and life
Post by: Toby on July 28, 2015, 02:17:55 PM
I thought that too then remembered that 18kg is just making him the same weight as a normal human. You should appreciate this as you, Galts and Shredder combine to one Gozdecki..........

But, but, 18kg is also 50% bodyweight. I can't do chins with 50% bodyweight - can you!?  ;) :P

lol good point which makes me more impressed with his 100kg triple bw benching


Title: Re: Training, Eating and life
Post by: SuperSi on July 28, 2015, 02:51:43 PM
Thanks Si. Berts on a lot of meds but seems to be getting better. The vets said if we had not taken him in so quickly he would have been a gonner.

I put the strength down to the way I eat now 40/30/30 seems to really suit me and obviously the Bulkpowders supplements  ;D

Great that you reacted so quickly. :)

Ha ha, obviously!


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on July 30, 2015, 08:51:37 AM
Well Berts check up with the vet this vet didn't go to plan, slight relapse so back on the high dose anitivirals at the vets every other day. Bit worrying and again we are back to seeing how it goes.

So today was the beach muscles chest and arms

incline dumbells
36kg x 7
34kg x 8
34kg x 4 slow ds 20kg x 4 slow

 smiths decline bench
50kg x 5
70kg x 5
90kg x 3 ds back down

cable flys
ss
dumbell flys
2 sets

2 arms dumbell curls 20kg x 8
ss
pushdowns 25kg x 9

Did that twice

seated cable curl 20kg x 8
ss
decline close grip bench 50kg x 8

did that twice and a tripple drop on the cable curls

I won't bother keep updating on cardio. Fair to say i'm doing it, it's hard and I'm putting the work in. Every second is being done, every meal is bang on and i'm very happy i'm getting the job.



Title: Re: Training, Eating and life
Post by: Toby on July 30, 2015, 08:54:16 AM
Not like to hear that on young Bert  :'( but hopefully it will work out. PMA needed


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on July 30, 2015, 08:58:03 AM
Yes t was a bit of a worry, but the vet we see has been fantatsic. No mucking about he was straight on it with the back up antivirals they had got in just in case. Perfect service from them can't fault them one bit. Which is why we don't go to the vets in Ringwood but travel 30 minutes to this one.



Title: Re: Training, Eating and life
Post by: Maveric Matt on July 30, 2015, 12:55:00 PM
I'm sure he will be better soon, bud  :)

Do you have a spotter on the decline smith press?


Title: Re: Training, Eating and life
Post by: tony_b on July 30, 2015, 12:58:26 PM
Healing thoughts for bert!


Title: Re: Training, Eating and life
Post by: SuperSi on July 30, 2015, 02:09:28 PM
Hope Bert gets better soon, mate. :)

A good vet is worth their weight in gold.


Title: Re:
Post by: SCOTTGALTON on July 30, 2015, 02:15:22 PM
Thanks chaps it's a worry but with the advance in antiviral meds this should be curable when it used to be fatal.

Shredder no spotter mate. I have two people I trust to spot me on squats etc and ones been Awol for ages so one chap gets hounded. I generally save it for squats.


Sent from my E2303 using Tapatalk


Title: Re: Training, Eating and life
Post by: Badger on July 30, 2015, 02:21:24 PM
Cats are a labour of love, we have a herd of 7, they are all buggers who routinely get something wrong with them.. But it's all worth it when they have a good purrr and crap in your neighbours flower beds.

Quality banter within this thread.. But on a serious note you have added a lot of upper body strength! (you have always been a strong bastard on lower body moves)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on July 31, 2015, 10:03:45 AM
seven, blood hell mate. They are happy little chappies so it would be nice if this clears up. We have two and they have really bonded, so much they call for each other to play. Losing Bert if it happens will be pretty bad for all of us.

Legs today and it being the weekend I thought I'd be quite savage

legs ext
20kg x 20
30kg x 10
40kg x 10
ss

hamstring curls
as above

legs press
4pps x 20
5pps x 20 rp 10

squats
100kg x 20

sldl
no rest
60kg x 10
80kg x 10
100kg x 8

calf press
3pps x 10 rp 4 rp3 rp 3

that was that.


Title: Re: Training, Eating and life
Post by: SuperSi on July 31, 2015, 10:05:55 AM
seven, blood hell mate. They are happy little chappies so it would be nice if this clears up. We have two and they have really bonded, so much they call for each other to play. Losing Bert if it happens will be pretty bad for all of us.

My two are the same. They really look after each other. If one goes out exploring too far, the other comes in and meows until you go out and call his bro back in.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on July 31, 2015, 01:04:43 PM
it's really nice to see isn't it. Lets see how things pan out


Title: Re: Training, Eating and life
Post by: K_Dogs on July 31, 2015, 01:37:17 PM
Nothing like SLDL DOMS to make you feel alive  ;D


Title: Re:
Post by: SCOTTGALTON on August 01, 2015, 10:43:39 PM
And they are sore today

Sent from my E2303 using Tapatalk


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on August 04, 2015, 09:17:09 AM
I will start this update with some very sad news. we had to have Bertie put to sleep yesterday. He had gone massively down hill and could just not breathe and was in a lot of pain. We both devastated bu it was the only humane thing to do.
So yesterday afternoon I trained with extreme anger.

Pulldowns
25kg x 10
35kg x 10
45kg x 10
55kg x 10
65kg x 8
75kg x 4

low row machine
65kgx 10
65kgx 10

deads
100kg x 10
140kgx 10
180kg x 3
140kg x 8
100kg x 20

low row
ss
straight arm pulldowns
4 sets 20reps per exercise

handinging stretch from chin bar with a dumbell hanging on the belt

laterals
12kg x10
12kg x 10
12kg x 10

cable laterals
ss
front smith press
3 sets


Today
incline smiths press
50kg x 10
70kg x 10
90kg x 3 ds 70kg x 4 ds 50kg x10

flys
18kg x 10
18kg x 12

flat press machine
50kg x 10
60kg x 8

alternate dumbell curls
18kg x 10
18kg x 10

pushdowns
25kg x10
25kg x 10

hammers
22kg x 10
22kg x 10
ss
overhead dumbell ext
30kg x 12
32kg x 10






Title: Re: Training, Eating and life
Post by: Badger on August 04, 2015, 09:24:57 AM
I am very sorry to hear that mate, thoughts are with you and Jan.



Title: Re: Training, Eating and life
Post by: tony_b on August 04, 2015, 09:51:38 AM
Sorry to hear bud


Title: Re: Training, Eating and life
Post by: Maveric Matt on August 04, 2015, 12:46:15 PM
Sad news, bud.  Sounds like you made the right decision though.


Title: Re: Training, Eating and life
Post by: K_Dogs on August 04, 2015, 01:15:54 PM
Sorry to hear about your cat, until you've owned pets you don't understand the heart ache. Excellent idea to channel your frustrations into the iron.
At times you like this the structure of dieting and training can help you stay focused and start to cope.
All the best mate.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on August 04, 2015, 01:23:03 PM
Thank you gents. It was the only choice, he was in a terrible way at the end.

We now have to get Jack checked and the breeder has stopped using Berts mum to breed with, just in case. The breeder has offered us a kitten for free so Jack has a buddy. We have said yes so he will be with us the week after the UKDFBA.

I didn't really have  a cheat meal as such this week as we had more important things to deal with.


Title: Re: Training, Eating and life
Post by: SuperSi on August 04, 2015, 01:25:22 PM
So sorry to hear that, mate. As Matt said, sounds like you made the only decision you could.


Title: Re: Training, Eating and life
Post by: felix on August 04, 2015, 10:45:38 PM
Sorry to hear about your cat Scott as I know myself it is very sad losing a pet.


Title: Re: Training, Eating and life
Post by: ben-howard on August 05, 2015, 07:06:54 AM
a sad time for you both mate, a hard thing to do, but you made the right choice, good to see your still smashing your training and still on point!


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on August 05, 2015, 09:07:42 AM
Thank you for the kind words gents. Im feeling really down about it all and works not really helping as they are pushing for sales and I have never really been and out and out sales man so I feel pretty uncomfortable.

Ben I hear that your little one is going great guns and is a right little star. Will you be at Lee's show in August?

Training and diet have been on point. To be honest not having to think about food or what to eat has been a blessing I'm pretty much brain dead


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on August 06, 2015, 08:56:40 AM
Legs today
Pretty basic session

Leg ext same weights as normal so last two sets were working sets
hamstring curl same weights as normal so last two sets were working sets
leg press 20 reps

squats
60kg x 10
60kg x 10
100kg x5
140kg x 5 non spotted
140kg x 6 spotted
150kg x 3 glad that was spotted

hamstring curl
45kg x 6
45kg x 6
35kg x 6
ss
calf press
100kg x 10
110kg x 9
120kg x 6

semi decent session. I feel pushed for time on legs. It's getting the plates on and off and the oxygen debt that does it but we all have time constraints in our lives


Title: Re: Training, Eating and life
Post by: tony_b on August 06, 2015, 09:07:23 AM
I have never really been and out and out sales man so I feel pretty uncomfortable

Do you use the awkward silence approach at all? Always seems to be a simple one to go with, and you don't feel like you're being a pushy prick. Just present whatever offer, etc, and then stop talking, punter feels obliged to say something and buys stuff ;)


Title: Re: Training, Eating and life
Post by: ben-howard on August 06, 2015, 09:57:33 AM
yes scott will be at lee's show, and Isla is doing great, shes gaining weight quicker than me  ;D

hitting targets at work is always a stressful time mate, but you can handle it, your doing a great job


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on August 07, 2015, 09:08:33 AM
Hi Ben glad she's doing well. Be great to see you and your family.

BACK today
I'm not recovered from Mondays back workout so this was quite limited as i was still sore.

Chins
+18kg x 9 reps
+18kg x 3 ds me x 4

dumbell row
42kg x 10
42kg x 11

pullovers
22kg x 10
22kg x 10
I try and keep constant tension with these

shoulder press machine
65kg x12
67.5kg x 8

cable lateral
ss
dumbell laterals
did three sets and got a decent pump

This week done me in completely. I've been pretty close to just calling in sick for work as I just can't deal with the stress this week. However I get no sick pay so can't really do that. Weekend coming up and Mum and Dad coming for lunch Sunday which will be nice


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on August 10, 2015, 01:18:21 PM
Well this weekend was thankfully better than the last.  Popped over to Jan's dads on Saturday and then my mum and dad came round for lunch on Sunday.

Fancied moving my split back to push, pull and legs.

Mondays are always supposed to be more pump based so I did this.

Flat press machine
up set no rest
15kg x 10
25kg x 10
35kg x 10
45kg x 10
55kg x 10 rp 8 rp2

incline press machine
60kg x 10
60kg x 8 then 4 drops

pec dec
All reps held in contraction for a good pause
25kg x 8 then 2 drops and a static hold

decline flys
16kg x 12
16kg x 10

seated dumbell laterals
ss
bent over laterals

4 sets 10 reps each part

press machine
40kg x 15 then 4 drops

rope pushdowns
15kg x 20
20kg x 10
20kg x 10 then a couple of drops

Overhead dumbell ext
18kg x12
18kg x12 ds 12kg x 10

I always have the feeling that I want to go heavy on Monday but I have the plan so I stick to it.  To be honest i'm never 100% on a Monday so going heavy might be a mistake.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on August 11, 2015, 09:00:39 AM
Legs today.
With deads and squats last week my lower backs been a touch tight. I'm also getting quite lean now so there is less there to pad that area.

Leg ext
15kg x 20
25kgx 10
35kg x 10
45kg x 10
55kgx 8

seated hamstring curls were the same reps as above and weight

leg press
6 plates a side x 15
8 plates a side x 10
9plate s aside x 7 and the dropped it down a plate at a time. Must have been about 60 reps

sldl
100kg x 10
100kg x 12

calf raise
Just put 2 30kg dumbells on my knees and repped out as I was tight for time


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on August 13, 2015, 09:01:14 AM
Back and biceps today

Chins
me+20kg x 8
me +20kg x 4 ds me x6

bent over rows
60kg x 10
80kg x 10
100kg x 10
120kg x 4 ds 60kg x 6

low cable rows
50kg x 10
50kg x 12

ez curls
25kg x 15
35kg x 10
45kg x 6 rp2

reverse curls
25kg x 6
25kg x 6

hammers
24kg x 4 then drop setted down the rack 2kg each time and got 4 reps each drop 20kg,18kg,16kg,14kg,12kg,10kg,8kg,6kg,4 kg

then hit cardio hiit. Had to change x trainers after a few minutes as the one I was on was rocking a bit on the floor


Title: Re: Training, Eating and life
Post by: Maveric Matt on August 13, 2015, 12:51:42 PM
Putting too much power through it mate?  :D

How's the progress? Happy, on track?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on August 13, 2015, 01:49:51 PM
quite possible mate, it was a bit of a worry. Defiantly not able to sprint on it.

I'm ahead of where I would generally be at this point thanks to starting very early and due to that I'm not feeling like crap and keeping strong.  It's the first prep where I have just been focused on bring my best and not concerned about who i'm up against. I have no control over other people and what they bring so why worry about it.

 Getting Jan's new car tonight, new job will involve a touch more driving as she is able to fill in at other nursing homes in the group. Gone for the Vauhall ecoflex corsa. Just a little 1l but it will save us some cash. If it works out much cheaper to run than my car we shall probably change that as well at somepoint



Title: Re: Training, Eating and life
Post by: SCOTTGALTON on August 14, 2015, 08:52:40 AM
Chest, shoulders and Triceps for me today

Incline dumbell press
32kg x 10
32kg x 10

decline dumbell press
32kg x 8
32kg x 9

flat bench
60kg x 6
60kg x 6

laterals
16kg x 10
16kg x 8
16kg x 8
quite loose form but i wanted the weight overload

press machine
67.5kg x 10 rp 4 rp2

pushdowns
25kg x 10
25kg x 10

close grip bench
40kg x 8
50kg x 8
50kg x 8

then did my cardio. Looking forward to Bath tomorrow,nice chill out in the spa and a relax with Jan. Much needed time with Jan as the last few month have been extreemly tough for us


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on August 17, 2015, 09:14:08 AM
Finally a good weekend. Jack tried to have a fight with a wasp on Friday afternoon, he came off worse and Jan took him to the vets, nothing serious just looked bad as his face really swelled.
Had a very relaxing day with Jan in Bath, we treated ourselves to the spa and a nice wander. It was amazing and much needed for our mental health ;D

Legs pump session

leg extension up set no rest
10kg x 10
20kg x 10
30kg x 10
40kg x 10
then dropped back down

hamstring curl same really but only got 5 on the 40kg

dumbell between feet hamstring curl
14kg x 8
14kg x 8

calf press on the plate loaded
3pps x 10 then straight onto standing raises on the floor with bodyweight
did that 3 time

leg press
3pps started high with 20 reps then moved feet down the pad and did two more sets of 10

have to say it might not look that impressive but the pump was stupid especially in the calves. Happy with how things are going prep wise. 6 weeks till npa SE and things are coming in. I'm not going for the of cliche of i'm going to look the best ever but I'm happy that I have come this far and not felt like death


Title: Re: Training, Eating and life
Post by: Maveric Matt on August 17, 2015, 09:51:58 AM
Nice one mate - nothing wrong with that!

I didn't realize you went for the day, didn't fancy staying the night?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on August 17, 2015, 02:02:36 PM
Would have loved to mate. However our bank balance has been hammered by some home improvemnts, windows and porch and little Jack on his own now so we try and be in for him as much as possible. Being a house cat means he's got us for company untill little Stan is old enough to leave his Mum.


Title: Re: Training, Eating and life
Post by: Badger on August 18, 2015, 07:19:33 AM
Good to hear you had a relaxing weekend, sometimes a bit of time away enjoying life together can make all the difference.

You have lined up a new little furry warrior? As a breed they seem to love company so I am sure jack will agree with the descision!

Hoping to get down to watch the SE as work may take me around there at that time.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on August 18, 2015, 08:54:21 AM
Thanks Dave. We won't be having a holiday this year so days away like that one will be golden for us.

Ragdolls thrive on company and attention as i'm sure your finding out with your little troubles. Yes the breeder has been very kind and has a new little one ready for us after the UKDFBA. I have a week off and Jannie has two weeks off so ideal really. Jack seem quite content still.

Be good to see you, whats your career these days?

Today was back and biceps

chins
me+20kg x 5
me +20kg x 4 ds me x3 but held myself at the top for a good two count.

bent over row
100kgx 7
100kg x 8 but the for was a touch looser

low row
50kg x 10
50kg x 8

alternate dumbell curl
20kg x 7
20kg x 6

straight bar curl
40kg x 6
40kg x 6

Making an effort to lift heavy now, I want to keep as much mass and fullness as I can as I enter the later stages of prep. My thinking is the stronger I stay within safe limits the more muscle I will retain. Kind of max ot really as I'm doing hiit cardio much like max ot


Title: Re: Training, Eating and life
Post by: Maveric Matt on August 18, 2015, 12:55:55 PM
Solid plan bud  :)
How do you think that will affect weight loss?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on August 18, 2015, 01:16:37 PM
can't see that it will affect my loss really. It's not a massive change and the weeks where i have done stupidly high volume have been the weeks ive not lost. Almost like my body really doesn't like the extra stress


Title: Re: Training, Eating and life
Post by: Badger on August 18, 2015, 05:12:31 PM
Its easy to grind yourself into the ground by upping volume when you are already in a calorie debt. It makes sense that whatever built the muscle will play an important part in holding onto it.

Can't beat that new kitten feeling, its very good of the breeder. Our kittens have got a alpha streak and chase our 5 cats all over the house.

For the last couple of years I have worked with Georgie in the family business which is primarily a wholesaling company that provides vets with poultry vaccines, a private seller of vaccine direct to farmers and also we sell nutritional support products (amino acids, vitamins etc) for animal use. As part of this it is my job to assist in the training of farm staff, auditing hatcheries and generally building relationships with our customers. Its a sales role in a way but I just see it is getting on with people and offering them something that can help their business and chickens...and its a great way to get free eggs lol


Title: Re: Training, Eating and life
Post by: Dan94 on August 18, 2015, 07:10:39 PM
In for this :)


Title: Re: Training, Eating and life
Post by: felix on August 19, 2015, 01:33:29 AM

Making an effort to lift heavy now, I want to keep as much mass and fullness as I can as I enter the later stages of prep. My thinking is the stronger I stay within safe limits the more muscle I will retain. Kind of max ot really as I'm doing hiit cardio much like max ot
[/quote]

I think thats a great plan Scott I have to agree with keeping things heavy as I feel what built muscle will keep it.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on August 19, 2015, 01:35:42 PM
Its easy to grind yourself into the ground by upping volume when you are already in a calorie debt. It makes sense that whatever built the muscle will play an important part in holding onto it.

Can't beat that new kitten feeling, its very good of the breeder. Our kittens have got a alpha streak and chase our 5 cats all over the house.

For the last couple of years I have worked with Georgie in the family business which is primarily a wholesaling company that provides vets with poultry vaccines, a private seller of vaccine direct to farmers and also we sell nutritional support products (amino acids, vitamins etc) for animal use. As part of this it is my job to assist in the training of farm staff, auditing hatcheries and generally building relationships with our customers. Its a sales role in a way but I just see it is getting on with people and offering them something that can help their business and chickens...and its a great way to get free eggs lol

I agree, I'm a low volume person anyway so it makes sense to plug away with it on prep and keep working with what works rather than adding sets etc.

Kittens are great aren't they!! It will be interesting to see how Jack reacts to the new kitten. He was the baby when we got him but now he will be the big boy with a little boy to look after.

Thats a change of career since you building days. Sounds good mate. I'm an account manager so I veiw my role much like you do. It's sales but i offer the service and support which gives them faith and they order more


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on August 19, 2015, 01:37:29 PM
Thanks Dan. Hope you find the journey interesting. On Sunday coming up I will be 5 and 7 weeks out from my shows so it be getting quite interesting.

Felix thanks mate. It makes sense to give your body reason to keep the muscle and to not burn yourself into the ground while lifting but to stimulate


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on August 20, 2015, 08:48:35 AM
Chest, shoulders and triceps

Flat bench
80kg x 6
80kg x 6

incline dumbell press
32kg x 6
32kg x 6

incline flys
20kg x7
20kg x8

shoulder dumbell press
24kg x 6
24kg x 6

laterals
16kg x 8
18kg x 8

pushdowns
27.5kg x 8
27.5kg x 8

overhead dumbell ext
32kg x 6
30kg x 6

Pretty solid session the bench was quite straight forward so can go heavier next time


Title: Re: Training, Eating and life
Post by: SuperSi on August 20, 2015, 12:59:44 PM
Felix thanks mate. It makes sense to give your body reason to keep the muscle and to not burn yourself into the ground while lifting but to stimulate

I've the exact same philosophy. I think it's even more relevant for natural guys/gals as there's no pharmaceutical assistance to retain muscle.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on August 20, 2015, 01:19:00 PM
thanks mate. I does seem logical. Diet and cardio for fat loss and weights for muscle retention.

Hopefully a fuller and better conditioned package to come.


Title: Re: Training, Eating and life
Post by: Toby on August 20, 2015, 03:16:28 PM
As always it is a delicate balancing act. Two objectives - Lose fat. Retain muscle.

Seems awfully uncomplicated right?

I do wonder about less tweaks with diet and more changes to ones output. I know Howarth is a believer in not altering his diet but instead his activity levels.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on August 20, 2015, 03:24:24 PM
It really is. Being the lightest in any class I enter I feel that heavy weights should keep the muscle I have.

I think if I had a shed load of weight to lose I might be doing drop sets etc but have never felt that they helped strip fat. In fact I did one week where i absolutely murdered myself and it didn't affect fat loss at all. In fact i just felt dead.

I will have have my monday as my pump day as advised by my advisor but the rest of the time Im trying to lift big heavy weights.

I think My Howarth is quite a special beast due to his sheer mass and his chrons


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on August 21, 2015, 08:49:25 AM
Legs

Warmed up with leg ext, hamstring curls and free bar squats

Squats
100kg x 6
100kg x3
140kg x 5
140kg x 5 ds 100kg x 3 ds 60kg x 12
my left hammy felt a touch tight

hamstring curl
40kg x 8
40kg x 8
stretched in between sets

leg ext
50kg x 8
50kg x 8

calf press
120kg x 6
130kg x 6

dumbell sldl
42kg x 10
42kg x 10
kinda backed off after the squats and the tightness in my hammy by upping the reps.

did something different with cardio on the stepper. Each minute upped the effort level and it was intense without being quite so taxing on the legs, not sure if this is an option for variety wil check with the prep guy


Title: Re: Training, Eating and life
Post by: Toby on August 21, 2015, 09:26:49 AM
Nicely done. Tick tick tick of the boxes.

What you think is up with the ham? Issue or just short term twinge?


Title: Re:
Post by: SCOTTGALTON on August 21, 2015, 09:30:44 AM
It just feels tight mate. I'm sure foam rolling and stretching maybe some tiger balm will sort it

Sent from my E2303 using Tapatalk


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on August 24, 2015, 01:33:33 PM
Back and biceps today.

Supposed to be quite pumpy but I wanted to deadlift so I did this.

Chins me x 810 on all sets,did 5 sets
ss
deads 60kg x 10 100kg x 10 140kg x 5 140kg x 6 140kg x 5

pulldowns
60kg x 6 the 4 drops

dumbell hammers 16kg
ss
low cable curl sat on incline bench. 20kg
3 sets o ten on each,

then did the hiit on the x trainer. Put some tiger balm on my hammies which solved my problem.

Helped run backstage on Saturday at Lees show. All went very well and everyone seems happy.  The stairs acted as a very good cardio session for the whole day but all the athletes were on stage and thats what matters. Roll on the October show


Title: Re: Training, Eating and life
Post by: K_Dogs on August 24, 2015, 03:22:48 PM
How's your condition coming in now mate? Session look strong, so hopefully you're still feeling good?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on August 25, 2015, 08:46:43 AM
Hi Keith
I have had some positive feedback so happy with where I am currently. Being prepped has allowed me to just do and not have to worry about will I be ready because that's his job and I know he's got a great eye for detail.

Todays workout
Chest, shoulders and triceps

flat bench
90kg x 6
80kg x 6

incline dumbells
36kg x 5
36kg x 6 had a spotter

flys
18kg x 6
18kg x 8

laterals
16kg x 8
16kg x 8

shoulder press machine
67.5kg x 9
67.5kg  x8

pushdowns
30kg x 8
25kg x 8

reverese grip smith bench
50kg x 6
50kg x 8

then did my hiit cardio. Been told that the hiit is very important so i'm smashing the hell out of it. Tiger balm on the hammies has worked a treat so I am focusing on foam rolling at night as well. I think I will bite the bullet in September and have a couple of massages, not birthdays or anything crazy expensive so I shall benefit from it




Title: Re: Training, Eating and life
Post by: SCOTTGALTON on August 26, 2015, 01:12:57 PM
No weights for me today so tonight I plan to have a good recovery session. Foam rolling during bake off should work ;D

Been thinking about the whole heavy max ot session for legs and with a few aches I have had and the lack of spotter it might be a risky option. So going to hit them in my usual way. Leg ext, hamstring curl, leg press and then squats and sldl. It's working so far so best to keep it. The upper body will be very max ot ish,.

Still feeling good and on track. My only worry is the liquid sun rayz tan as never used it before


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on August 27, 2015, 08:54:23 AM
Spent last night chilling out, foam rolling and playing with Jack.

Legs today
Not Max ot

Leg ext
10kg x 20
20kg x 15
30kg x 12
40kg x 10
ss
hamstring curl
10kg x 20
20kg x 20
30kg x 12
40kg x 7

leg press
4 plates x 15
6plates x 10
6 plates x 9

squats
100kg x 8
130kg x 5
that was a propper grinding.

calf press
80kg x 10
100kg x 10
120kg x 10
140kg x 6
all back to back sets as short on time

This workout was the first that I felt like it was a bit of a grind. To be honest i'm 4 weeks out Sunday so It's no big deal and to be expected. I have just got to book a sports massage and get some kinks worked out


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on August 27, 2015, 01:12:52 PM
Been thinking about the fact that I will be working out this bank holiday and it's due to be my push session. Big of a waste of the opportunity to train a bit longer so bugger it i'm doing legs


Title: Re: Training, Eating and life
Post by: Toby on August 27, 2015, 01:27:15 PM
Legs? You? Surely not  :o ;D 8)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on August 27, 2015, 01:31:14 PM
LOL. I have to confess I love training legs, well squats mainly. You might be amazed by this revelation.

My only worry is the DOMs and the fact I have hiit cardio the days after, which is quite frankley horriffic


Title: Re: Training, Eating and life
Post by: Badger on August 27, 2015, 01:48:09 PM
Legs? You? Surely not  :o ;D 8)

The Galt split

Day 1 legs
Day 2 legs
Day 3 legs
Day 4 off
Day 5 back/chest/arms
Day 6 legs again :)

I like your style sir !


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on August 28, 2015, 08:52:41 AM
Davey that sounds like fun to me. Bodybuilding.com had a squat every day program which if I had a home gym I would have attempted it.

Today we had back and biceps on the menu

Overhand chins, usually do underhand
20kg x 5
22kg x 4

bent over rows
100kg x 6
100kg x 6
nice tidy form

high cable row with rop
30kg x 8
35kg x 8

alternate dumbell curls, seated
22kg x 6
22kg x 5

straight bar curls
40kg x 6
40kg x 6

I felt good today after yesterdays little under par session.

Then did my hit cardio. Hammies although a touch tight are getting looser with the foam rolling and hot baths so will just keep plugging away on those rehab bits. 4 weeks Sunday the the NPA Se and then two weeks later the UKDFBA.


Title: Re: Training, Eating and life
Post by: Toby on August 28, 2015, 08:55:41 AM
Legs? You? Surely not  :o ;D 8)

The Galt split

Day 1 legs
Day 2 legs
Day 3 legs
Day 4 off
Day 5 back/chest/arms
Day 6 legs again :)

I like your style sir !


Hahaha i just choked on my sweet potato as I saw that


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on August 31, 2015, 10:11:56 AM
As promised I did legs. Usually train about 6.30 but ended up today at 7.

Warm up
Leg extension
10kg x50
Hamstring curl
10kg x50
Leg press
Did about 50 reps.

Squats
100kg did five sets of ten
120kg x5 God that felt heavy

Sldl
100kg x 5 sets of 10 just

Standing calf raise on Smiths
90kg x8
90kg x7
120kg x6

T shirt was soaked in sweat and every muscle was well worked.

Sent from my E2303 using Tapatalk


Title: Re: Training, Eating and life
Post by: Badger on August 31, 2015, 12:11:55 PM
Few things in the world can beat having time to really enjoy a good leg session without having to rush and away from the madding crowd.. nice session mate


Title: Re:
Post by: SCOTTGALTON on August 31, 2015, 03:52:39 PM
It was really enjoyable as leg trying goes four weeks out.
Doms are coming on already so hiit cardio tomorrow will burn

Sent from my E2303 using Tapatalk


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 01, 2015, 09:05:13 AM
Went out for lunch yesterday as it was rainy and horrible.  I managed to get a salad and a chicken breast to suit my needs and Jan had soup with stuffed potatoe skins

Back and biceps today.

overhand chins
+22kg x 5
+22kg x 4

barbell rows
100kg x 6
100kg x 6

low row machine
60kg x 7
70kg x 6

ez curls
35kg x 6
35kg x 6
35kg x 6
did these quite slow.

hammers
22kg x 6
22kg x 6

then did my cardio. Was concered about the sprints as my hammies were tight. Was ok to be honest really hammered it.


Title: Re: Training, Eating and life
Post by: Toby on September 01, 2015, 09:13:30 AM
I find that a chicken salad with a light dressing, if diet allows the dressing, is a simple solution to going out for a meal and can be quite enjoyable really


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 01, 2015, 09:25:32 AM
it was really nice mate. I have tried my very best this prep to make sure Jan is included and we do things that she wants to do. She wants to go out to see our brother in laws band on Saturday night. In honesty am I that bothered, no not really but if she wants to go i will do it. Although we did have bit of a tiff Saturday. I think the fact I have been on a "diet" since Januarys ish has taken it's toll on her a bit. I am happy and fully functioning but with her job change and the sadness of Bert it's bee a tough year. There is light as the end of the tunnel and I will do all I can to keep my little lady happy


Title: Re: Training, Eating and life
Post by: SuperSi on September 01, 2015, 12:27:11 PM
I like the look of your leg session, Galts. Good weights too, particularly considering the proximity to the show.


Title: Re: Training, Eating and life
Post by: Maveric Matt on September 01, 2015, 12:51:01 PM
I'm sure she knows that the little tiffs are just little diet kicks, bud.  She's so cool 99.99% the rest of the time.
Are you still having cheat meals?


Title: Re: Training, Eating and life
Post by: Toby on September 01, 2015, 12:53:50 PM
Are you still having cheat meals?

* strategic refeeds


Title: Re: Training, Eating and life
Post by: Maveric Matt on September 01, 2015, 12:59:44 PM
Are you still having cheat meals?

* strategic refeeds

*Refeed
(singular)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 01, 2015, 01:14:04 PM
Simon. It was brutal. My hammies today think that I hate them

Shredder. The tiff was pretty silly really. I feel she is doing to much around the house an di want to help her more. I want the house workout sorted on say a Sunday morning. We both hit it and get it done.

Cheat meals, yep 100%. I am not a lover of fast food so as an example this weeks was slow cooker lamb rump and bread with a homemade apple and blueberrie crumble. It was very nice and they just seem to fill me out now rather than make we watery like they used to. Vasularity was off the hook. I'm told to have a cheat meal so I do. When the time comes to stop i'm not bothered as I have zero cravings and still feel great. I'd imagine when they stop a steak and some spuds would be fine as a nice treat


After a less than impressive Musclefood order I was back at Booker this weekend. 15kg of chicken all bagged in pairs for £20 per 5kg. Fair to say they will be my meat supplier from now on. Good quality, great price and the butcher is a really helpful chap


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 02, 2015, 01:19:39 PM
Having the long weekend made me forget about the mid afternoon feeling of tiredness at work.  Must be that we are busy in the morning at work trying to get everybody's orders organized by our cut off and by the afternoon it's slowed down so maybe i mentally slow down. I'm fine at home.

Jans making a nice spag bol for her tonight. It's only extra lean mince, chopped toms, veg and herbs so keeps me having a varied diet.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 03, 2015, 09:03:57 AM
chest, shoulders and triceps today
Now this is not an ideal for strength progression on both chest and shoulders but at this point im happy with it

incline smiths
30kg x 20
50kg x 10
70kg x 7
70kg x 6

flat dumbell press
30kg x6
30kg x 6

flys
12kg x 12
12kg x 12
now I would have preferred to use a heavier weight but it was the 12's or it was the 20's

smiths front press
50kg x6
50kg x 6

laterals
12kg x 15
12kgx 12
same reason as before

rope pushdowns
20kg x 10
20kg x 8

overhead dumbells ext
22kgx 8
22kg x 8

well strength is a touch down but it's all part of the game. I'm still pushing on as hard as I can weights wise and not just lifting light. Now with me doing heavy legs on Monday I might up my reps for legs tomorrow or I might go heavy but not free bar squat


Title: Re: Training, Eating and life
Post by: Maveric Matt on September 03, 2015, 09:53:38 AM
I'd take a dip in strength to be a good sign really mate at this moment in time.
What does a typical days eats look like at the moment?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 03, 2015, 01:20:44 PM
Thats a fair point. I do look a touch leaner and dryer this week.

Diet. Nothings changed really just on 2000 cals with same food as before,

1)oats, whey, blueberries
2)pwo whey and bananna
Intra, glutamine and fizzy vitc tablet
3)chicken veg and nuts
4)same as 3
5)same as three
6) tea with Jan. The uslay chopped toms, herbs, chcken or beef combo. With basmati rice or sweet spud
7)whey, nuts and berries

The foods been the same since ages ago, just cut calories when needed


Title: Re: Training, Eating and life
Post by: SuperplexSteve on September 03, 2015, 01:43:05 PM
Diet looks good and I especially like no. 6.  It's always nice to have a proper sit down meal with the partner.  I guess that's a good time to reflect on how the day has gone.

How much protein is that in total? Approx. 180g?



Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 03, 2015, 01:50:40 PM
Hello mate
Number six is always a touch varied but always unprocessed. Lucky for me Jans a nutritionist so doesn't really eat processed foods. She just needs some clients !! last night she made a spag bol for her. I don't digest pasta well so had new spuds. It's nice to chat about the day I agree.

Proteins about 200g at the moment.



Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 04, 2015, 08:58:20 AM
On my own for tea last night as Jan had an after work meeting. This was brought on by her leaving. They now realize something has to be done lol. I used my gym chef seasonings to make peri per chicken with some left over spuds,broccolli and onion all reheated in a touch of coconut oil.

Legs today
Went a bit more pumpy

leg ext
15kg x 10
25kg x10
35kg x 10
45kg x 10
first couple of sets really held the contraction
ss
Seated hamstring curls
15kg x10
25kg x 10
35kg x 10
45kg x 6

leg press
4 plates per side x 20
5plates per side x 20
6 plates per side by 9 rp 4

lying hamstring curl with dumbell in between feet
ss
calf press
3 sets

smiths squat
90kg x 8 slow negative
90kg x 12 normal speed ds 50kg x7

that was that. Went heavy on Monday so felt it was wise to mix it up. Jans in London with her mate today so just me and Jack tonight. I have some chicken marinading in tandori gym chef seasoning and lemon juice so with have some rice and veg with that.


Title: Re: Training, Eating and life
Post by: Maveric Matt on September 04, 2015, 09:50:45 AM
Sounds nice bud.  Did you put last nights in a Wok?
I've just bought some active seasonings, so ill give them a try


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 04, 2015, 09:54:36 AM
Hi mate
The chicken went in the oven and the rest went in the frying pan as the wok is not quite as non stick as it once was  ;) I really enjoyed it. To be honest I am enjoying all my food on this prep now I have cut out the frozen green beans and getting fresh veg instead


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 07, 2015, 09:03:09 AM
Back and Biceps pumpy session

Pulldowns
15kg x 20
25kg x 10
35kg x 10
45kg x 10
55kg x 10
65kg x 6 then dropped back down

supersetted
low cable row
2 arm dumbell row
straight arm pulldown

did three supersetts

staright bar cable curl
ss
rope hammers
just went back and forth banging up reps and then did drops at the end. Quite a crazy pump and vascularity was nuts.

Everything is on track and usually at this point I would be on my arse. I'm not at all. Bit hungry at times and my face feels rather tight but i am able to live a life as well.


Title: Re: Training, Eating and life
Post by: K_Dogs on September 07, 2015, 03:26:17 PM
The diet looks good, simple and effective!

You know that you're dieting when the Fizzy Vit-C tastes like a treat  ;D

Keep smashing it  :D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 08, 2015, 08:59:41 AM
It's been quite a simple, cheap and effective prep. The only major expense is the almonds, no so much now but off season it gets a bit silly. I like those vit c tablets even offseason.

Today was chest, shoulders and triceps

Smiths machine was taken by the dude that is living on protein, no carbs or fats. He has my email address but it's his choice. He's losing no weight!!

Incline dumbell press
32kg x 6
32kg x 6

flat dumbell press
32kg x 6
32kg x 5

decline dumbell press
32kg x5
32kg x5

seated laterals
14kg x 12
14kg x 12

press machine
67.5kg x 6
67.5kg x 6

pushowns
25kg x 6
25kg x 8

overhead dumbell ext
22kg x 7
22kg x 6

Had to do my cardio on the stepper today as the x trainer was taken. I had bined off the stepper as found it a pain going through all the lveles to do it. However it was much more taxing so I'm going to use it more now as I felt it really hit my hammies and glutes and i felt it taxing on my cardio system. I did do 30 seconds on and 30 seconds off just because it takes a while to get to the sprint due to having to go from level 10 to level 25


Title: Re: Training, Eating and life
Post by: Maveric Matt on September 08, 2015, 12:52:20 PM
I take those fizzy C's too! Tesco's ones are my favourite


Title: Re: Training, Eating and life
Post by: K_Dogs on September 08, 2015, 01:01:48 PM
I think that mixing up cardio is a really good idea. The less efficient you are at performing the exercise the more calories you'll burn.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 08, 2015, 01:23:58 PM
The fizzy vits are generally from home bargains or lidl as they are close to work and pretty cheap.  he cardio was quite demanding so will probably use the stepper unless it's the day after a leg session ;D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 10, 2015, 09:20:24 AM
Legs today
Leg ext
15kg x 30
25kg x20
50kg x 8
40kg x 8

hamstring curls
15kg x 30
25kg x 20
40kg x 8
40kg x 8

calf press
100kg x 8
150kg x 6
150kg x 5
Had a quick word with the teachers that were deadlifting and had finished. Squats time for me so advised them I wasn't putting their weights away an that the bar was kept in the rack.

100kg x 10
100kg x 10
120kg x 10 my trusted spotter arrived and asked if I could get a spot. Makes such a difference. I felt like 140kg was in the tank.

dumbell sldl
42kg x 6
42kg x 10 non lockout reps, constant tension.

I was quite happy with this session. I'm pretty lean and dry in the mornings and with me being sat down all day I tend to look a tad watery by the end of the day.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 11, 2015, 09:03:48 AM
My legs are in tatters after yesterdays session. I had a cracking mid afternoon lul at 2pm but by 3 I had gone through it.

Back and biceps today

Deads
60kg x 20
100kg x 10
100kg x 10
140kg x 6
140kg x 6
140kg x 6

pulldowns, We have a wide grip bar that allows a parallel grip.
50kg x 8
60kg x 7

dumbell row
42kg x 7
42kg x 7

alternate dumbell curls
18kg x 6
18kg x 6

hammers
22kg x 10
22kg x 8

The stepper is defiantly the cardio machine of choice now much harder than the xtrainer. Couple that with the pain in my legs and it was a hell of a cardio session


Title: Re: Training, Eating and life
Post by: Toby on September 11, 2015, 09:34:42 AM
A lot of deadlifting sets, taken out rows today?

I quite like a deadlift dominant session myself sometimes, not done it for a while though.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 11, 2015, 09:55:36 AM
I have to say I find deads hit the desired area a lot better than rows. To be honest they do take up time one way or another so that's why I do row.
Got the first,you look bloody lean today.


Title: Re: Training, Eating and life
Post by: Toby on September 11, 2015, 09:56:21 AM
I have to say I find deads hit the desired area a lot better than rows. To be honest they do take up time one way or another so that's why I do row.
Got the first,you look bloody lean today.

Nailed it when you get the first, "OH god sorry, did not know you were ill" lol


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 11, 2015, 10:02:00 AM
Had a few comments about my face lol prisoner of war


Title: Re: Training, Eating and life
Post by: K_Dogs on September 11, 2015, 10:10:54 AM
Had a few comments about my face lol prisoner of war

It's the only time as natural that you don't mind someone saying that you look lean  8)

Keep executing matey.



Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 11, 2015, 11:25:20 AM
I don't mind looking lean, not that I do in the off season !! The one comment that is a little cutting is "I thought you'd be bigger" thanks for that one!!  ;D


Title: Re: Training, Eating and life
Post by: K_Dogs on September 11, 2015, 12:13:57 PM
Or "Are you still training"  :'(


Title: Re: Training, Eating and life
Post by: Badger on September 11, 2015, 01:34:35 PM
"Aren't bodybuilders meant to be big" is a particular one that sticks in the memory  :P


Title: Re: Training, Eating and life
Post by: ben-howard on September 11, 2015, 01:38:39 PM
yeah, 1 week out from a show "hey mate havnt seen you in a while, howcome you dont train anymore"

just remember oaksey's story when they were reluctant to let him backstage because he surely wasnt a competitor, then he took his top off to start tanning up, game over  8)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 11, 2015, 03:50:45 PM
it's all good fun isn't it  ;)

A lady at work was expecting me to get massive before the show. She seemed a touch disappointed when I explained what happens when you prep.


Title: Re: Training, Eating and life
Post by: Toby on September 11, 2015, 04:17:16 PM
Ok I have one to trump them all which is good for me, not so good for someone else.

Picture the scene, you have just a world title, you are now considered the premier natural bodybuilder, in your weight class, on the whole planet. You get to check in for your flight home and arriving late make your apologies and to curry favour drop your world title trophy on the counter and when questioned on what it is for, you explain its huge significance. Staff on the check in turn to the other person, your off season friend and official tanner and congratulate him then look incredulous when you explain it is actually little old you that has won.



Title: Re: Training, Eating and life
Post by: SuperplexSteve on September 12, 2015, 03:23:26 PM
My favourite comment I received recently is why I don't just compete in a higher weight category.  I then go on to explain how long it will take for me to gain even 5kg of lean mass, which inevitably causes some confusion.

To put the icing on the cake, my colleague explained how he once tried protein shakes but just gained fat.


Title: Re: Training, Eating and life
Post by: Dan94 on September 12, 2015, 03:55:13 PM
My favourite comment I received recently is why I don't just compete in a higher weight category.  I then go on to explain how long it will take for me to gain even 5kg of lean mass, which inevitably causes some confusion.

To put the icing on the cake, my colleague explained how he once tried protein shakes but just gained fat.

LOL! Got to love some people's ignorance ;D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 14, 2015, 09:19:29 AM
Ok I have one to trump them all which is good for me, not so good for someone else.

Picture the scene, you have just a world title, you are now considered the premier natural bodybuilder, in your weight class, on the whole planet. You get to check in for your flight home and arriving late make your apologies and to curry favour drop your world title trophy on the counter and when questioned on what it is for, you explain its huge significance. Staff on the check in turn to the other person, your off season friend and official tanner and congratulate him then look incredulous when you explain it is actually little old you that has won.



I remember you telling me that one. Hope Matt gave them a cheeky gun show ;D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 14, 2015, 09:20:32 AM
My favourite comment I received recently is why I don't just compete in a higher weight category.  I then go on to explain how long it will take for me to gain even 5kg of lean mass, which inevitably causes some confusion.

To put the icing on the cake, my colleague explained how he once tried protein shakes but just gained fat.

Just put on on 5kg of muscle mate, easy lol. Someone keeps telling me that I must be a middle weight by now as I have been training for years. Nope still stepping on stage a shade under 60kg lol


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 14, 2015, 09:39:33 AM
Nice weekend. Cleaned my car, cleaned the house and went to Booker. Right result chicken was a fiver off so got to Boxes. It was an unscheduled trip as I have run out of a few bits so stocked up while I was there. Meat freezer is stacked so fingers crossed i'm good till my off season starts.

Pump today on chest, shoulders and triceps

pec dec
ss
flat press machine. Best machine I have used for chest, really feel it.
5 supersetts including warm ups

incline press machine
couple of 12 reps sets and some drops

flys
12kg x 12
12kg x 10 with a two second stretch on each rep

shoulder press machine
30kg x 20 rp 10 rp 10

cable laterals 2 arms at same time
3 sets of 10

dumbell laterals
2 sets of 20

rope pushdowns
ss
dumbell lying ext
3 supersetts

then me cardio on the stepper. Going to do all my remaining cardio on the stepper, see if it makes any difference. The rest of me is bang on and ready just the last bits on my arse and to a lesser extent my hammies. Nice to be not having to reduce calories or increase cardio at this point and just keep rolling


Title: Re: Training, Eating and life
Post by: K_Dogs on September 14, 2015, 10:13:11 AM

.... Going to do all my remaining cardio on the stepper, see if it makes any difference. The rest of me is bang on and ready just the last bits on my arse and to a lesser extent my hammies. Nice to be not having to reduce calories or increase cardio at this point and just keep rolling

Sounds like you're in a great place, remind when the show is?


Title: Re: Training, Eating and life
Post by: Maveric Matt on September 14, 2015, 12:46:36 PM
Done much posing practice, bud?
What music are you going with?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 14, 2015, 01:30:34 PM
Keith its the 27ths for the NPA se and the Ukdfba is the 10th and 11th of October.

Shredder. Yes mate I add in an extra round each week, so four rounds tonight to simulate 4 call outs. I don't want to be the guy on stage out of breath posing.

I think it might be a slow Ed Sheran number. Going to  nail it this weekend.


Title: Re: Training, Eating and life
Post by: Toby on September 14, 2015, 01:31:41 PM
Keith its the 27ths for the NPA se and the Ukdfba is the 10th and 11th of October.



10th AND 11th? I admire the confidence  ;D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 14, 2015, 01:37:29 PM
Well those are the show dates. I didn't say i'd be in both days lol. I will be there is some capacity on the 11th might be backstage  ;D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 15, 2015, 09:19:22 AM
Legs today
Went pretty safe with my exercise choices as I'm less than 2 weeks out.

Leg ext
10kg x 20
20kg x10
20kg x 10
30kg x 10
40kg x10
40kg x 10

hamstring curl
10kg x 20
20kg x 10
40kg x 10
40kg x 6 ds 30kg x 6

sldl
60kg x 10
80kg x 10
100kg x 10
100kg x 10

leg press
warmed through 2plates and 4 plates
6 plates  side x 16 rp 10 then did three drops moving my feet in different positions

calf press
50kg x 20
80kg x10
100kg x 10
150kg x 8 rp 3 rp 2

Felt pretty pumped after that one. Yes I love to squat but at this point I feel I can get just as much stimulation from the leg press although it's a ball ache with all the plates. Still feeling decent. Thought i'd try the bulkpowders seasonings as I had to top up on a few bits to see me through till the end of the season. They are made by Gym chef anyway. Love their seasonings my top 3 are peri peri, tandori and the lemon and herb


Title: Re: Training, Eating and life
Post by: Toby on September 15, 2015, 09:23:59 AM
Wise choices, not need to feck this up at this stage. I leg press every session and it is a right pain in the arse loading 12-14 plates then deloading it after. After squats it does help give a slightly longer break though as also got to take plates off that bar. But I always go with a machine after so that I can jump straight on with a more limited break otherwise the session becomes insanely long and the breaks are just plain stupid. Not so bad with a training partner as you do a side each, but when they cry off it is the first thing I tut at, loading plates  :'(


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 15, 2015, 09:54:59 AM
Very much so mate. I do find putting 12 plates on and taking them off a bind but safety first and my legs were pumped to hell. When I trained with Benj it was easier but such is life. I think I will bin of deads as well tbh and just do exercises I consider to be safe. Still free weight rows and the like but keeping form exact and keeping the weight in a more 8-10 rep range. Obviously an injury at this point would be through my own stupidity


Title: Re: Training, Eating and life
Post by: SuperSi on September 15, 2015, 04:17:38 PM
You seem really chilled for a couple of weeks out, mate. I think that's ideal. :)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 15, 2015, 04:33:39 PM
The joy of being prepped mate. Can get feedback on how I look from a trained eye and i just have to execute the plan which a trained monkey can do  ;D


Title: Re: Training, Eating and life
Post by: SuperSi on September 15, 2015, 04:43:05 PM
The joy of being prepped mate. Can get feedback on how I look from a trained eye and i just have to execute the plan which a trained monkey can do  ;D

Ha ha! You say that, but many people find that really difficult! I've seen people on other forums constantly questioning, second guessing, etc., their prep coaches.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 17, 2015, 09:17:30 AM
I think if you want to be prepped you have to follow it 100%. I have been prepped by different people over the years and they have been different methods, each one I followed to the letter. Some things worked some didn't. However if I had not done as advised then I would never know what works for me. This prep has been the best in terms of results and it being workable in my life. Yes it's been a long time in the process but that's allowed for weeks of no weight loss and it's been reasonably stress free. Jan's pretty much done with it now and I can't blame her but we have only had one propper barny so thats all good.

Back and biceps today

Chins
me x 10
+22kg x 4
+14kg x 6
me x 6
me x 6

bent over rows
80kg x 10
100kg x 6
100kg x 6
The ego maniac tacher were deadlifting the weight I was rowing and they must have a good 20kg on me at the moment lol

high rope row
35kg x 8
30kg x 10

dumbell row
42kg x 8
42kg x 8

dumbell curl
16kg x 10
16kg x10

hammers
18kg x8
18kg x 8

then did the stepper. Still enjoying it over the x trainer. Bit more volume as you can see the strengths a bit down but the rows stayed nice and solid. Pce was a bit quicker than normal and I feel a bit done after that workout.


Title: Re: Training, Eating and life
Post by: K_Dogs on September 17, 2015, 09:42:39 AM
....I can't blame her but we have only had one propper barny so thats all good.
Did Jan give you 199g of Chicken instead of 200g?  ;D
I always think that I'm completely normal and rational on a diet, only to realise that I was a pain in butt, but I don't come around until i've put a few kilo's back on.

Glad it's still bang on track, not long now.


Title: Re: Training, Eating and life
Post by: Maveric Matt on September 17, 2015, 09:54:09 AM
How often are you training and doing cardio at the moment mate?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 17, 2015, 01:14:36 PM
Keith it was a bit of a funny one really. I wanted to help her more. She loves house work which is fine but she spends her Friday afternoon and a fair bit of Saturday doing it. Soon she will only have the weekends as her day off. So I want to just get it all done to free up our weekends, both of us crack off the house work and it's done. Looking back its a bit of an odd one but hey thats prep lol

Matt. 4 weights a week. Cardio after each one 15 minutes hiit and then 30 minutes easy on Wednesday and Saturday. Compare that to my normal two hours a day and I'm in a much happier place. I've never done hiit before and always though id lose muscle but i'm looking fuller and losing fat has been more straight forward. Had my mind opened a lot this prep


Title: Re: Training, Eating and life
Post by: Toby on September 18, 2015, 07:44:39 AM
Keith it was a bit of a funny one really. I wanted to help her more. She loves house work which is fine but she spends her Friday afternoon and a fair bit of Saturday doing it. Soon she will only have the weekends as her day off. So I want to just get it all done to free up our weekends, both of us crack off the house work and it's done. Looking back its a bit of an odd one but hey thats prep lol

Matt. 4 weights a week. Cardio after each one 15 minutes hiit and then 30 minutes easy on Wednesday and Saturday. Compare that to my normal two hours a day and I'm in a much happier place. I've never done hiit before and always though id lose muscle but i'm looking fuller and losing fat has been more straight forward. Had my mind opened a lot this prep

HIIT is brutal, full kudos for seeing it through as it is tortuous, but whatever gets the max results.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 18, 2015, 08:53:18 AM
It's horrible and sometimes I'm hanging onto that stepper for my life but stress wise it's great I have free time.

Push day today
Incline Smith
30kg x20
50kg x15
60kg x7
60kg x6 rp 60kg x3

Decline Smith
60kg x8
60kg x6
50kg x9

Flys
16kg x10
16kg x12

Laterals
12kg x20
14kg x12
14kg x8

Dumbell press
22kg x10
22kg x8
26kg x6

Pushdowns
25kg x10
25kg x8

Lying triceps ext
35kg x6
35kg x4
Then just did close grip bench move to get reps
Overhead cable ext
20kg x10

Bit of a funny workout.strength was up.and down at random points but hey week out Sunday

Sent from my E2303 using Tapatalk


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 21, 2015, 12:55:28 PM
Well peak week is apon us. Got my routine sorted now just need to practice like crazy and engrave it in my brain. Training Monday, Tuesday and Wednesday just upper body pump kind of stuff. No overally light be not to failure. No cardio or legs this week. Rest up till show after Wednesday and eating a bit more food to fill out a touch. Cheat after the south east then back in the gym Monday for a propper week of training then see how we tweak things based on this weeks look. In a good place to say as a team we have done all we can to see me looking in a good place. Whatever happens show day will be but I will be happy that we have done everything in our control.


Title: Re: Training, Eating and life
Post by: ben-howard on September 21, 2015, 09:24:51 PM
A tonne of hard work under your belt mate, just cruise in now and enjoy that hard work paying off


Title: Re: Training, Eating and life
Post by: felix on September 22, 2015, 01:02:20 AM
Glad to hear your preps are going well for the South East Scott.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 22, 2015, 09:01:24 AM
cheers chaps. I'm quite happy that we have done what we can to bring the best we can. Obviously if someone whos better than me turns up they will beat me but that's bodybuilding. I'm happy and the chaps whos helped me is happy. My posing routine is for Jan so trying to practice in private in a  2 bed terraced house is a challenge but obviously I want to absolutely nail it


Title: Re: Training, Eating and life
Post by: Maveric Matt on September 22, 2015, 09:53:45 AM
Nice to be finally in last weeks mate!
What are you doing regarding water for the comps?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 22, 2015, 01:20:29 PM
It's a bit weird to think about being on stage again. I have been plodding along for such a long time now and just tweeking here and there and it's been so different that the shows kind of arrived all of a sudden. Don't get me wrong to be off prep will be nice but I can see my offseason being to different to prep. Just more food and less cardio.

Not much with water. A touch more in when the carbs go up and a bit less from Saturday but nothing like i've done before.



Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 23, 2015, 09:13:18 AM
well thats the workouts done for the South East. Just time to pose and get my routine nailed. We are driving to Kent on Saturday afternoon so even if we are late there is no panic. Think I will do a full shave on Friday night and then a touch up before we tan on Saturday night. I am looking forward to it now


Title: Re: Training, Eating and life
Post by: Badger on September 24, 2015, 02:44:22 PM
I am really impressed with how you have got on with it and prepped while staying relaxed and balanced Galts, not an easy thing to do.

There is a lot going for having assistance with prepping, after all when in the whirlwind of varying emotions and diet brain it is not an easy place to make objective decisions from. Having someone who's sole duty is to get you into the proper condition there to advise and guide is a great way of learning and ensuring that you get the best end product possible.

Good luck mate when you stomp those quadzillas out onto to the strange once more!


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 25, 2015, 09:45:24 AM
I am really impressed with how you have got on with it and prepped while staying relaxed and balanced Galts, not an easy thing to do.

There is a lot going for having assistance with prepping, after all when in the whirlwind of varying emotions and diet brain it is not an easy place to make objective decisions from. Having someone who's sole duty is to get you into the proper condition there to advise and guide is a great way of learning and ensuring that you get the best end product possible.

Good luck mate when you stomp those quadzillas out onto to the strange once more!

Thanks Dave. I have always found that being prepped is just mentally better for me. I can concentrate on doing rather than thinking. The chap who's helping me have been golden and infact has turned into a real good mate.

We are looking forward to Sunday now. Just need to get the drive to Kent out of the way and we can realx, watch tv and tan


Title: Re: Training, Eating and life
Post by: SuperSi on September 25, 2015, 05:16:25 PM
All the best for the comp, mate! It'll be great to see the fruits of your labour on stage!


Title: Re: Training, Eating and life
Post by: SuperplexSteve on September 25, 2015, 06:33:51 PM
Good luck Scott, enjoy your time on stage.  I saw the Facebook page not long ago and Michael confirmed that there are going to be 6 lightweights in total.  That ought to make for a good battle.


Title: Re: Training, Eating and life
Post by: Jester on September 25, 2015, 07:14:54 PM
How often are you training and doing cardio at the moment mate?

Nice to be finally in last weeks mate!
What are you doing regarding water for the comps?

Check out the shredder, trying to nick your secret formula!!!  I'd watch him if I were you Scotty......


Title: Re: Training, Eating and life
Post by: Jester on September 25, 2015, 07:18:31 PM
Done much posing practice, bud?
What music are you going with?

He's DEFINITELY keeping an eye on you fella......


Title: Re: Training, Eating and life
Post by: Maveric Matt on September 25, 2015, 08:30:44 PM
Haha!  -  it's like getting blood out of a stone! Are you going to watch the show Lee? Likes to have but can't make it.
Good luck tomorrow bud, keep us informed.


Title: Re: Training, Eating and life
Post by: Jester on September 26, 2015, 12:25:32 AM
I'd loved to have gone down to cheer him on fella, but I'm wrestling tomorrow night and won't be home til late, so will be in no state for a 3 hour drive first thing Sunday. The years are catching up on me......


Title: Re: Training, Eating and life
Post by: Maveric Matt on September 26, 2015, 07:28:10 AM
I'd loved to have gone down to cheer him on fella, but I'm wrestling tomorrow night and won't be home til late, so will be in no state for a 3 hour drive first thing Sunday. The years are catching up on me......

Oh well, good luck to you too our ageing Lucha Libre!  8)


Title: Re: Training, Eating and life
Post by: Jester on September 27, 2015, 11:09:36 AM
Haha, thanks Matt.

Game day Scotty.  Go get em big boy!!!!


Title: Re: Training, Eating and life
Post by: McNicky on September 27, 2015, 02:27:39 PM
All the best at NPA SE today Scott.

Loving following your journey here in Training, Eating and Life....x


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 29, 2015, 09:33:17 AM
Thank you for all the kind comments. Sorry I have not got back sooner. I was quite nervous about the whole show thing having been away for a couple of years.

The show went well. Weighed in at my lightest ever 59.2kg so I knew I must have been in decent condition. I felt the stage time went well, nailed my poses, tan and routine.  Struggelled getting vascular backstage mind you it was freezing cold. Something to tweak for the UKDFBA.

Yesterday was back on the grind with an upper body workout, hit everything heavy and controlled in my upper body and then nailed a hiit session. Spent the rest of the day pottering around the house and drinking tonnes of water.

Today was a "heavy" leg session so did 5 sets of squats with 100kg lol and then 3 sets of dumbell sldl and calf presses and some liss cardio.

Looking to tighten further for the UKDFBA and then fill out a bit more. By my own admission I did not eat enough on show day and I will remedy that for the next one


Title: Re: Training, Eating and life
Post by: Maveric Matt on September 29, 2015, 09:47:34 AM
Nice one mate.  Did you ask for any feedback from the judges?  Happy with the tan?


Title: Re: Training, Eating and life
Post by: K_Dogs on September 29, 2015, 09:49:14 AM
At least someone is still representing the sub 60kg crew! I haven't seen many pictures, any links mate?

You took 2nd right? Didn't fancy spilling over and getting pushed down to 3rd so you can get one of those Conan trophies?  ;D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 29, 2015, 01:10:22 PM
Nice one mate.  Did you ask for any feedback from the judges?  Happy with the tan?

Thanks mate. No never bother. I get the pics and I am able to make my mind up. Prep guy will get me tighter. Tan was bang on, sun rayz set up nice and the dream tan top coat appiled nice and light by Jannie was spot on


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 29, 2015, 01:12:35 PM
At least someone is still representing the sub 60kg crew! I haven't seen many pictures, any links mate?

You took 2nd right? Didn't fancy spilling over and getting pushed down to 3rd so you can get one of those Conan trophies?  ;D

Not got the show pics yet, just the one Fiv put up of the class. Jan has some on her phone, just good enough for me to see why he beat me and to be fair he would beat me every single time.

No mate having been called to the middle I thought I was close for first tbh. Such is life, I would have put me second as well


Title: Re: Training, Eating and life
Post by: felix on September 29, 2015, 02:39:39 PM
Well done Scott excellent result are you going to do the NPA Finals now as well as the UKDFBA.


Title: Re: Training, Eating and life
Post by: ben-howard on September 29, 2015, 03:18:45 PM
well done mate, cant wait to see you compete at the ukdfba. gonna be a great show!  8)


Title: Re: Training, Eating and life
Post by: Turpin on September 29, 2015, 08:19:25 PM
Congratulations Scott. Saw the pics on FB , you looked great  ;)

 T.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on September 30, 2015, 01:10:53 PM
Thank you gents. I enjoyed my time on stage and the show was really well run. I do however have no desire to get on the M25 ever again!!

My body seems to be back to show condition today after holding a bit of water after a kfc on the way home. Got an upper session tomorrow and a lower session on Friday, massage Saturday and  then peak week starts again.


Title: Re: Training, Eating and life
Post by: SuperplexSteve on September 30, 2015, 01:13:53 PM
Good job on the placing Scott, just saw the pictures on Facebook.  Your legs stand out as usual.  Well deserved


Title: Re: Training, Eating and life
Post by: Badger on September 30, 2015, 10:08:40 PM
Nothing tastes better than greasy chicken while still glistening with tan looking like you have both been tangoed and half starved :)

I have only seen the winners shots that Fiv put up but you looked in very good shape and those heavy duty wheels were in full force. Congrats mate, great showing!


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 01, 2015, 09:04:31 AM
thanks chaps. Had a few nice comments even a message from a  judge saying he'd never seen me better so that a nice boost as we move through the week for the UKDFBA. I now it's going to be very tough and I shall be a better. Hopefully I will my pics from Fiv and  can get a better idea of how I looked.

Upper session today. Rep range was 6-10

flat bench
ss
chins

incline dumbell press
ss
dumbell row

shoulder press
ss
laterals

cable curl
ss
pushdowns

alternate dumbell curls
ss
reverse grip smiths bench.

Then my hiit cardio on the x trainer and I will freely admit it was a tough one.

Feeling like i'm back to where  I was before peak week last time if not a touch tighter so it's all looking positive. Back on the posing tonight


Title: Re: Training, Eating and life
Post by: Maveric Matt on October 01, 2015, 12:45:29 PM
I bet you are looking foreword to the massage Saturday mate! I've got mine on Wednesday.  What do you pay for yours?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 01, 2015, 01:16:07 PM
very much so mate. My hammies are so sore and I have a leg session tomorrow lol. Along with a touch of cardio. I pay 35 quid, although the real price is £42. That's an hours worth. Jan had to have a massage on Monday after sitting all day on Sunday, her backs gone into spasm, getting better but slowly.





Title: Re: Training, Eating and life
Post by: Jester on October 01, 2015, 05:55:39 PM
I bet you are looking foreword to the massage Saturday mate! I've got mine on Wednesday.  What do you pay for yours?

He's still at it!

Unfriend him on facebook Scott......


Title: Re: Training, Eating and life
Post by: Maveric Matt on October 01, 2015, 09:14:53 PM
very much so mate. My hammies are so sore and I have a leg session tomorrow lol. Along with a touch of cardio. I pay 35 quid, although the real price is £42. That's an hours worth. Jan had to have a massage on Monday after sitting all day on Sunday, her backs gone into spasm, getting better but slowly.





That's not bad. The guy I use is £25 for about 45 minutes, so similar. He doesn't really do deep tissue stuff, more just a loosen off kind of thing.


Title: Re: Training, Eating and life
Post by: Maveric Matt on October 01, 2015, 09:16:11 PM
I bet you are looking foreword to the massage Saturday mate! I've got mine on Wednesday.  What do you pay for yours?

He's still at it!

Unfriend him on facebook Scott......


The best and only Real question is..... Daddy or Chips??  ;D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 02, 2015, 08:58:28 AM
Matt is never on Facebook ;D

Matt the answer is chips. Daddies sauce is rank ;)

He's a good massage chap, always improving his skills and very educational as to why your in pain.

Last legs and cardio today.

Legs was past paced high ish reps.  Leg ext and hamstring curls superset then leg press and then calf press. Finished off with 60kg squats for 35 reps rock bottom. Last leg session for at least three weeks so I had to have squats in to some degree. After the the show we have a nice week off together, Jan has another week off but I won't be at the gym. Trained solid since the start of the year and I think the body will enjoy a rest


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 05, 2015, 09:13:32 AM
Nice weekend. Last week was pretty knackering but it worked and we tighted up as a result and no muscles gone. As an example last show at this point I was 60kg. I'm now 59kg. I have one more workout left of my entire prep and then i'm out of the gym for the rest of this week and two more weeks.

Massage was really nice and has freed me up and the rest of the weekend was pretty chilled. Four day week this week, which will go in a blur. Just got to keep the posing practise up and I'm very aware this could be the strongest line up I have ever stood in so I'm focusing on me and bringing my very best.


Title: Re: Training, Eating and life
Post by: Maveric Matt on October 05, 2015, 12:49:44 PM
Not long now, bud  :)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 05, 2015, 01:18:10 PM
can't wait mate. Really looking forward to the weekend


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 06, 2015, 08:58:46 AM
Last workout done,very pumpy and controlled and I can honestly say I have done all I can now. Just some more food for the next couple days and a lot of posing. Did a lot of posing last night, had a bath and just chilled out.

Tonight I plan to do the same kind of thing, pose, hot bath and relax and thats pretty much the pattern of my week.  Up in Leamington on Friday, try to realx and then get my tan going on. No need to post any more updates till after the show


Title: Re: Training, Eating and life
Post by: ben-howard on October 06, 2015, 10:04:46 AM
good luck, youve smashed it the last couple of years im sure it will pay off, see you there mate!  8)


Title: Re: Training, Eating and life
Post by: K_Dogs on October 06, 2015, 11:29:11 AM
Good luck mate. You sound calmed and calculated. Enjoy your time up there.
Looking forward to seeing the photos.
 ;D ;D ;D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 06, 2015, 01:35:57 PM
Thanks lads the UKDFBA is a show I have been dying to present my best at and I really think we should be doing that this weekend. Been reading through the show reports from the last couple of years and it's certainly a bonkers show. I can't wait now.

All calm Keith as prep has gone very well. Focused on me and bringing my best. Placings are out of my control. I'm happy with how it's gone. I'd love a top five but should I not I really don't mind


Title: Re: Training, Eating and life
Post by: fhwill on October 06, 2015, 02:01:23 PM
Just read you're competing, best of luck and hope you've really gotten to how you want to look  8)


Title: Re: Training, Eating and life
Post by: SuperSi on October 06, 2015, 03:38:10 PM
Pleased you're relaxed looking forward to the comp! Should be a great show!


Title: Re: Training, Eating and life
Post by: Paul on October 06, 2015, 05:45:44 PM
Good luck mate, hope it goes well for you


Title: Re: Training, Eating and life
Post by: Badger on October 08, 2015, 07:28:59 AM
Good luck for the weekend Scott, looking forward to seeing you up there rolling round on what are usually the biggest wheels on stage!



Title: Re: Training, Eating and life
Post by: Toby on October 08, 2015, 07:51:48 AM
Cannot wait now, so close I can taste the dreamtan already!

The culmination of a long hard prep. Going to be a superb day buddy


Title: Re: Training, Eating and life
Post by: Damo NY on October 08, 2015, 10:48:06 AM
See you there mate. I'm sure you'll be presenting your best physique to date!

I have Marcus in the Bantamweights too. It's gonna be a great class!


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 08, 2015, 01:29:51 PM
Thank you everyone. Been a very educational ride and i'm not going to lie the last two weeks of sharpening since the South East have been a grind. However two weeks of grind is a piece of cake lol.

I really can't wait to present a conditioned package with an improved upper body in a great class. I can say I have really given this prep my all and just a few bits to do and it's game time.

Looking forward to seeing everyone and soaking up the atmosphere as an athlete. 




Title: Re: Training, Eating and life
Post by: felix on October 09, 2015, 01:19:34 AM
Good luck for the show Scott.


Title: Re: Training, Eating and life
Post by: SuperSi on October 09, 2015, 04:20:39 PM
All the best for the weekend, Galts. :)


Title: Re: Training, Eating and life
Post by: Glen Danbury on October 12, 2015, 09:43:17 AM
well done scott


Title: Re: Training, Eating and life
Post by: SuperSi on October 12, 2015, 04:03:48 PM
Well done for the weekend, mate. Hope you enjoyed!


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 12, 2015, 05:53:12 PM
Well what an amazing weekend.  I'm off work with Jan this week so shall put my write up on here soon. I looked the best I've ever looked, I looked like I belonged in world class line up and got fourth. So I'm over the moon. Not only am I good enough I feel I can progress. It was not two years ago I was done with competing but now the doors open. Not next year or the year after if I'm honest but I don't feel done. Team Galton achieved our goals


Title: Re: Training, Eating and life
Post by: Nic on October 12, 2015, 09:18:17 PM
Need to change your avatar piccie Scott! :D


Title: Re: Training, Eating and life
Post by: Toby on October 13, 2015, 12:14:36 PM
A complete pleasure to get some proper time together, especially on Sunday. Well done on a personal best and to demonstrate how well I think you looked, I saw Kempy and shook his hand when we arrived at the venue. Proud of you buddy.

I have not had such a enjoyable time in so long, well needed.


Title: Re: Training, Eating and life
Post by: SuperplexSteve on October 13, 2015, 08:33:41 PM
Well done Scott, a great result.  I look forward to seeing the professional photos.


Title: Re: Training, Eating and life
Post by: felix on October 13, 2015, 11:24:07 PM
Well done Scott excellent result.


Title: Re: Training, Eating and life
Post by: ben-howard on October 14, 2015, 07:19:16 AM
smashed it scott, hard work pays off  ;) 8)


Title: Re: Training, Eating and life
Post by: K_Dogs on October 15, 2015, 12:43:41 PM
Still on the look out for some decent pictures. Excellent result though mate. Massive tick in the box  8)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 15, 2015, 04:29:05 PM
Thanks gents i'm still doing the write up. Not far off.

Keith facebook is the best place mate


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 15, 2015, 04:42:09 PM
Could someone be so kind as to help me. I want to change my avavtar but its being silly.

http://s1371.photobucket.com/user/SCOTT103GALTON/media/Scott%20Galton-15_zpswxrspwuj.jpg.html


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 16, 2015, 11:15:31 AM

Time for a little write up.

After the NPA south east the goal was to tighten for the UKDFBA as we all knew the standard would be world class, it always is and will continue to be bonkers so I knew at best I had to fight my arse off the achieve my goal of top five.

So on Friday we cleaned like crazy as Janís sister and our nice were staying over to look after the fur baby and we didnít want them having to lift a finger. We managed to get away and hour later than planned at 12.30. The traffic was shocking; a two hour drive took four. I was both struggling to concentrate and hungry. No worries, got the hotel ate as planned and drank my water. Janís boss (and friend)and her son Benj (training partner, till he moved to London) came up as well,they went out to dinner while I had a relax and generally felt chilled.

Saturday came around and I woke at 4.30am. Partly nervous and just excited as I knew I was my all-time best, weighing in the day before at 57.7kg. We had breakfast with Ian and Claire from Lougars gym (two really good people) and then went up to the room. Jan went to get me some antihistamine and managed to come back with a new necklace lol. Time came to leave for check in.

Checking in was very organised and calm and I weighed in at at 59kg bang on. Iíd had fluids and food so a good weigh in. I waited for the shredder to weigh in and then we all went up to sit down and have a good chat. Matt's a good mate and it was really nice to share the experience with him as we have never stepped on stage together. He's one of the best in the world and I knew him and Dean would be one and two leaving the rest of us to fight out the other spots.

The classes rolled along in very fluid speed thanks to the hard work of the backstage team and before we knew it time had come to go backstage. Damo was down there so we caught up with him. Jan and Claire (Matt's lady) came down to start tanning us, a touch early as it happens but I guess they were nervous as well.
After waiting around for a while with our tans on it was time to pump up. Now at the NPA south East I had felt a tad flat so we had a touch more water show day and more food so I knew pumping up would be better. Me an Matt with the able assistance of Toby started to pump up. Using towels and bands we both managed to get a good pump going on and vascularity was standing proud.  We lined up and up the stairs we go. As it happened the crossovers were called up first and they did their quarter turns and compulsories and then the four of us that were just doing this class were called. Marcus, Matt, me and Dean. A nice line up to be in, considering that the guys before included great athletes including George Fereos and Rob Feesey.
All the poses went well. I knew that Matt and Dean were the top two so I just posed like my life depended on it. I would not be out posed!! After our initial round of poses the other three were sent to theback. Now I knew that was me not in the top three and though right you want top five so flippin work for it. I absolutely gave everything to the next round and was hopeful of achieving my dream of the top five. Next were the routines. Thankfully I had practised the routine a lot and doing the NPA south East gave me some stage time with it. The routine was for Jan, dedicated to her for all her support and was to her favourite song (Thinking out loud by Ed Sheran). It went really well and I was happy to have done her proud.
Onto the pose down and the trophyís. We were all sent to the back and the agonising wait to see if the dream had been achieved. Fifth Rob Feesey (shit I thought Iím out of the top five), fourth SCOTT GALTON, Over the moon, not sure what kind of noise I made but Iím pretty sure it was very manly lol. Third was Marcus, Second was Matt (gutted) and first was Dean.  Personally very happy, absolutely gutted for Matt as heís a good mate and an outstanding bodybuilder.
After that we all trooped off the stage and got the tan off with some baby wipes. Jan was straight backstage and we were both elated. She know how much this means to me. Last time I stepped on this stage I came off done with the sport. Iíd reached a level where I felt I could not progress and if that was the case then why bother. Iíd happily train, eat clean and be healthy. I was still connected to the sport via my mates and running backstage with Nick at the UKDFBA shows. However this prep was a total learning curve, I felt good for 99% of prep, I got leaner without a really need to feel like a zombie and most importantly it showed in how I looked on stage. I stood next to the elite in the bantam weigh class and did not look out of place, suddenly I belonged again. 
Me , Jan, Matt, Toby, Claire, Nic, Alan Mack and our friends went out for dinner. Bit of a delay getting food but the burger and sweet spud fries were epic. Good call by Miss Joyce on the sweet spud fries XX.
So onto the International on the Sunday.  Sore and still happy from the day before we walked into the venue greeted by Lee and Amy Kemp. Both got a big hug and thanked for all their help and putting on a great show. ďWhoís running backstageĒ I asked Lee ďyou areĒ was the reply. Now I have always done backstage with Nick Swann and he is a master of timing. So I was a touch nervous. The international is a big show with a female and Male pro class. Thankfully Toby offered to be the man who runs up and down stairs, thanks mate I was busted. All the classes went on and off in perfect harmony so we did well. Big shout to Matt who won the lightweights and bagged a trip to the states. Claire was in tears and it was nice to see how much it meant to them. Matt, as well all know wins big shows. So for them to be so excited just shows how humble he is and the standard of the UKDFBA.
The pro class was nuts and it was great to see Adrain Gray win his first pro show and the freshest pro out of the ranks Martin Petro coming second within moments of getting his pro card.
That was a weekend never to forget.  Everything was fantastic only slightly miffed by losing our camera. Got home Sunday night about 11pm and spent most of Sunday walking around not even knowing our own names. All the show pics are on my facebook if anyone would like a look.
So what do I do now? We have had a great week off and get our new kitten on Saturday. Jack needs a mate and hopefully the introduction will go well. Janís off work all next week so they have time to bond. Jan starts her new job at the start of November and hopefully this will allow her time and energy  to focus on Jannie G nutrition. She is a qualified nutritionist and passed with distinction, fair to say she knows her stuff. Personally I can see my weaknesses against Marcus are my lacking abs,chest and I think he was a touch tighter than me. I canít see much else but if a judge fancies dropping in to let me know I can use that to work on.  I have a real interest in getting qualified as a sport massage therapist. Said it before but I just need to save up some cash and get on with it. Other than that 2 years out donít get above 65kg and hopefully next time I can get a top three slot. I am over the moon with how this yearís gone prep wise. I feel we have finally started to seem the true me.  Back in the gym next week for a week to get my form bang on and then we go again.


Title: Re: Training, Eating and life
Post by: Nic on October 16, 2015, 11:46:03 AM
What a really lovely write-up :) :) Got me right in the feels (as I believe the kids these days are saying). CONGRATS. Oh and you're welcome on the sweet pot chips recommendation ;)


Title: Re: Training, Eating and life
Post by: Antflex on October 16, 2015, 01:46:28 PM
Nice write up Scott and from the photos I've seen you looked Awesome.Keep up the great work


Title: Re: Training, Eating and life
Post by: SuperSi on October 16, 2015, 04:27:09 PM
Great write up, mate. Importantly, it sounds like you really enjoyed the day as well as the process itself to get there. That's important for any sort of longevity in competing.


Title: Re: Training, Eating and life
Post by: ben-howard on October 16, 2015, 05:21:36 PM
Great write up mate, your a top bloke and glad you had as much fun as you did , you worked increadibly hard and that paid off! Big respect mate!  8)


Title: Re: Training, Eating and life
Post by: Maveric Matt on October 16, 2015, 07:29:18 PM
I've been waiting for this!
Nice read mate, and as Si mentioned - glad you enjoyed the process and the day. Certainly the best I've seen you  :)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 16, 2015, 07:38:27 PM
Thanks chaps a real learning curve this prep. I think that really motivated as I was mentally challenged as well. If only I had know years ago it could be like this


Title: Re: Training, Eating and life
Post by: Damo NY on October 18, 2015, 02:10:57 PM
Good write up mate. Best you've ever looked, and I'm sure you'll be even better on your return in a few years!


Title: Re: Training, Eating and life
Post by: Maveric Matt on October 19, 2015, 12:49:32 PM
Good write up mate. Best you've ever looked, and I'm sure you'll be even better on your return in a few years!

And he keeps coming back....!  ;D 8)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 19, 2015, 01:42:48 PM
Thanks Damo. A few years out should seem me a bit bigger and if I can keep my weight under control I can come in sharper.

Matt I know. Having had a prep that I could balance with life was a real eye opener. My old way was just not workable with life and I looked below par as well. This whole preps re lit that fire I used to have back when I started out. I used to think very negatively about competing and that's gone full circle now. 

Quite excited to be back in the gym and I sure feel better today eating clean again. Last weeks been quite carb heavy ;)


Title: Re: Training, Eating and life
Post by: K_Dogs on October 19, 2015, 04:15:34 PM
Great to see / hear the enthusiasm is back mate. Hopefully get to catch up next year  8)

Top 5 in that line up is an awesome result.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 20, 2015, 09:03:52 AM
Thanks Keith. Yes glad to have my mojo back with the sport. Ideally i would ride the wvae to the NPA finals but not had a holiday with Jan all year and she is my priority over a show.

Top 5 was my goal and yes it was a hell of a class, which I wanted. Nice to see how you look against the like of Mr Argyl. The pics of him are nuts lol

Back o the gym today.

Deads
120kg x 5
120kg x 5

low row machine
50kg x 8
50kg x 8

vertical traction machine
50kg x 8
50kg x 8

dumbell press
30kg x 5 felt to heavy
24kg x 8

laterals
12kg x 8
12kg x 8

then did 10 minutes on the stepper. Just for health. Will do cardio on my upper sessions just for health really. That workout was a good base to build from. I'm bag using a log bog to make sure I'm either adding a touch of weight of a rep or so.

Food wise I have gone back to 2000 calories, give or take of clean food as I attempt to reverse diet!!!! Weekends will be the same kind of calories give or take with a propper cheat meal on one day and a clean cheat meal on the other. Supp wise. Whey, creapure,glutamine and some general vitamins


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 22, 2015, 09:13:20 AM
Chest and guns today
Started to get my stregth back possibly due to getting back into routine

Flat bench
70kg x 8
80kg x 4

incline dumbels
30kg x 8
30kg x 8

incline flys
14kg x10
14kg x10

cable curls only straight bar movement I find comfortable on the wrists
20kg x 8
20kg x 8

pushdowns
20kg x 10
20kg x 10

1 arm across body hammers
20kg x7
20kg x 7

close grip bench
60kg x 5
60kgx 5

then did 10 minutes on the x trainer. Might be off to Lougars gym Saturday owner by WNBF pro Ian Hendy and he good lady Claire. Both top people and lots of experiance in the sport. I hope they are in the gym


Title: Re: Training, Eating and life
Post by: Toby on October 22, 2015, 10:12:41 AM
Nice to get some good workouts back in the bag straight after a show. Nice also to get some order and structure back in after a week of anything goes I bet


Title: Re: Training, Eating and life
Post by: Maveric Matt on October 22, 2015, 12:39:13 PM
It will be interesting to see how long it takes for your strength to return pre-diet, coming from your leanest ever?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 22, 2015, 01:36:38 PM
Nice to get some good workouts back in the bag straight after a show. Nice also to get some order and structure back in after a week of anything goes I bet

I felt a bit uncertain on Tuesday as to strength and coordination but it clicked a bit better today. Yes I thrive on routine and always feel better when I have my training and meals as my backbone for life.



Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 22, 2015, 01:41:10 PM
It will be interesting to see how long it takes for your strength to return pre-diet, coming from your leanest ever?

Leanest ever by miles mate. Thanks to more calories and less cardio ;D

I wasn't in a pit of hell so once I have my confidence back on deads etc I should see them jump quite well for the first month or so. Going to add creatine back in come November so that should see a bit of extra endurance. I'm in no real rush but it's always nice to be strong


Title: Re: Training, Eating and life
Post by: DDG on October 22, 2015, 07:48:39 PM
Last night I purchased, downloaded and watched the video of the show, and I watched again this evening with my son. I have to say Scott, that you looked the best you have ever been on stage this time around. I think the side chest shot of yours in particular is a stand out pose for you, but overall you look leaner and with the same fullness as before. Well done on placing 4th too  :)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 26, 2015, 09:57:14 AM
Thank you Dean, much appreciated.

On Saturday we made a trip to Portsmouth to Train at Lougars gym own by Ian Hendy and his good lady Claire. Ian wasn't supposed to be in the gym but arrived. The have a leg dungeon so we trained legs. Me and Benj started with

Leg ext
2 working sets. No weights on machine

lying hamstring curls
2 working sets

Squats
few warm ups
100kg x 10
Then Ian walked in and told us he would put us through a quick workout
140kg x 6 not happy with depth but ok
100kg x ? non lockout reps to failure. Ian picked me up out of the bottom position
60kg x god knows

barbell lunges 1 set

tri set
legs ext to utter failure
hacks squat machine
sissy squats
Ian then pick me up and popped me on the leg press the breathe. All to failure and drops in there some where.

sldl
120kg x 1 set, might have been a drop not sure.

What a workout and chance to be trained by a pro. I'm sore as hell and not trained legs properly in a month really.

Today Benj is around today so we did back hit style

reverse grip late pulldowns
65kg x 15 last five were assisted

low row machine
70kg x 12 last few assisted

bent over row
80kg x 10

shrugs
100kg x 10

smith press
70kg x not sure

laterals
14kg x ?

went to failure with assisted reps and a drop on the press

If I had a partner I'd do this style all the time, really enjoyed it but with me training solo a lot of the time I will just go to positive failure with log book etc






Title: Re: Training, Eating and life
Post by: Toby on October 26, 2015, 03:02:57 PM
A good training partner who can spot correctly, push and motivate and get the best out of you would be golden.

My best ever session was with Mark Oakes and I wonder how much more muscle I could carry if I trained with him every session


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 26, 2015, 03:09:26 PM
Me and Benj said exactly the same. Imagine training with Ian for a year or two and imagine the results if nutrition and rest was spot on as well.



Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 28, 2015, 02:21:22 PM
Finally I have the use of my legs back. I'm doing quite well with the reverse diet. last week I went back to 2000 to clear off the crap from the week before. Weight was 60kg ish. So on 2150 this week see what happens. If it's going up I'm happy to stay the same or if not up to 2300. I feel much more in control now than I used to. No binge eating post show, still looking half decent and strength will come back week on week.


Title: Re: Training, Eating and life
Post by: K_Dogs on October 28, 2015, 04:53:50 PM
60kg? I remember that weight  ;D
Sounds like you've been very sensible, another testament to your prep in that you're not a starved wreck and eating your way through the house.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 28, 2015, 05:29:35 PM
Lol The days before the UKDFBA i was 57. something kg on my home scales. Lightest ever. The prep was a better better process and yes I think your right, not dying through prep so the cheat meals during prep where just that, meals, not binge fests and now I have a good handle on what i'm eating and why. Had a bit of carrot cake on Monday and my weeks are more chiled but it's a nice middle ground.

 


Title: Re: Training, Eating and life
Post by: Nic on October 28, 2015, 09:28:16 PM
Hey Scott, I don't know how much you feel you can say (since I know you had someone help you prep), but what were the main differences between this prep and previous ones? I know you've said more food and less cardio. Different food choices/frequency/macros? Longer, slower diet? I understand if you can't really give much info.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 29, 2015, 10:02:34 AM
Hi Miss J
I can shed some light on the differences. I actually now count macros!!!  I never used to and always said I never would but it's given me greater control over my food. This allowed me to incorperate more food choices. Always clean, never processed. Say as an example I wanted sweet spud and not basmati rice I just used myfitness pal to make sure the number added up. Generally my first 5 meals of the day would never change as I'm a robot with my work food but my dinner meal with Jan would be varied.
Cardio wise I used to do fasted liss cardio. This time I did 2 hiit sessions per week, 1 slower 15 minute session after legs and then near the end a couple of 30 minute session we put in. Other than that, the offseason was used to get my food up so I could diet on more food. Bit more to it hat that but thats the main points.

Today we hit Chest and guns
Terry came in just in time for my working sets on flat bench

80kg x 7
80kg x 7
got 8 on both but he said he helped a bit

incline dumbell press
32kg x 7
32kg x 7
I don't get a spot on these as I can ditch them if I fail

incline flys
18kg x 7
18kg x 8

cable curls
22.5kgx 7
22.5kg x 7

pushdowns
22.5kg x 10
22.5kg x 10

across body hammers
22kg x 7
22kg  x7

close grip bench
60kg x 6
60kg x 6

then did 10 minutes cardio. My cv fitness has gone down a bit and I don't really want that happening being astmatic. Might pop a quick 10 minutes after a leg session tomorrow.

I took a pre workout today and It may or may not have helped, i have a good chest pump. As I need to bring my chest up I will probably take a pre workout on these days only. Generally a black coffee is enough for me but it's a definite weak point for me, although my side chest is a strong pose


Title: Re: Training, Eating and life
Post by: Nic on October 29, 2015, 11:12:21 AM
Thanks Scott :)


Title: Re: Training, Eating and life
Post by: Maveric Matt on October 29, 2015, 01:40:22 PM
I always assumed you did count macro's.  So in the past you relied on eating the same things? same weights?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 29, 2015, 01:46:16 PM
No worries Nic

Matt. I just ate the same things every single day and cut  5g here and there off off the sweet spud mainly.  This ways much better. Also I used to have small amounts of carbs at every meal. Now I just have it around the workout so I still had 70g of oats for break fast every day. This meant during the day my blood sugar was mega stable so hunger was less of an issue.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on October 30, 2015, 09:53:19 AM
Legs today
After training with Ian I'm making an effort to keep the volume to max 2 working sets and as time goes on the intensity rises.

Leg ext
50kg x 10
50kg x 9

seated hamstring curl
40kg x 7
35kg x 8

leg press
6plates a side x 12
7pps x 9

smith sissy squat
50kg x 8
90kg x 4 ds 50kg x 4
Thats a nasty little move

barbell lunges
40kg x 8

sldl
120kg x 6

calf raise on smiths
110kg x 10

then did the stepper for 10 minutes. It would appear that the x trainer makes my hammies sore. In prep I thought it was just me being lean and on prep but did it yesterday and I have realy sore hammies today. The stepper is fine by me, nicly tucked in the corner so I can huff and puff away ;D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 02, 2015, 02:23:46 PM
Weekend was nice. Got to go out for breaky with Jan which was really nice. It's the little things like that I miss on prep. Weekend eating was a bit pants if I'm honest. Jans last day at her current job on Friday so she made cakes and Mum dropped of some cake. So the weekend was rather cakey.

My weekend food need to have a bit of a shake up really. I generally gravitate to eggs for lunch as they are so easy but I think I need some variety, nice to get away from meat at the weekend but I'm going to get a bit stricter with myself. Just have what I like treat wise Saturday or Sunday not both lol


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 03, 2015, 10:13:01 AM
Back and Shoulders today
Got  a couple of pre workout samples froma  local company TIM4NUTRITION. It was pretty decent.

Deads
140kg x 10
140kg x 6

low row machine
60kg x 10
60kg x 15

chins
me x 6
me x 5

dumbell shoulder press
28kg x 8
28kg x 8

laterals
14kg x 11
14kg x 6

Then did 15 minutes stepper. Will probably phase this abck to 10 minutes over time but I really feel having a good level of cv fitness helps my compound lifts. So just 2 sessions per week as a balance


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 04, 2015, 02:25:27 PM
I have been thinking about my food choices at the weekend a lot this week as generally on Monday I feel a bit crappy. Generally I have a few treats at the weekend, to many last weekend and it seems to be sugar that's making me windy, tired and just not feel great. It even affects my mood. I guess I just don't digest it very well.  So I am going to have to reduce the weekend treats of make them sugar free.

Weekend eating is generally

1)oat pancakes, oats, egg, yohurt, cinamon and a whey shake
2) whey and nuts
3) whole eggs and some granary toast
4) whey and nuts
5) roast, burger, curry etc. Then generally have a dessert and some choc
6) whey and peanut butter with blueberries.

I'm pretty happy with that as a plan that allows me to be out and about at the weekend and still eat clean. It's the additions that are causing me issues.

If anyone has any suggestions for a cleanish lunch that's not chicken and veg i'd appreciate it.


Title: Re: Training, Eating and life
Post by: Rossdog on November 04, 2015, 02:43:36 PM
Think your having too much whey and not enough whole food pal.


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Title: Re: Training, Eating and life
Post by: K_Dogs on November 04, 2015, 02:47:17 PM
Think your having too much whey and not enough whole food pal.


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Maybe replace some whey with Cottage cheese, or Greek Yogurt if you're near a fridge?


Title: Re: Training, Eating and life
Post by: Nic on November 04, 2015, 02:50:01 PM
I'd either make those two whey/nut snacks something else (Greek yog and nuts, or even a savoury mini-meal), or I'd eat more at breakfast and lunch so you can go out and about with your day without needing the snack? Not sure if this would work for you.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 04, 2015, 02:56:22 PM
Thanks everyone.
Just to show you what i have in the week

1)oats, whey
2)pwo whey, bananna, creatine
3)4)5) chicken, veg and nuts
6) homemade curry, roast,etc with a good helping of carbs usually rice or spuds
7)whey and udos with berries

basically its my contest diet and im upping the food as weigh gain dictates.

I think your right I need more whole food at the weekend. Just trying to allow myself and Jan some freedom. Nic i'd just get to hungry lol.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 05, 2015, 10:44:34 AM
I have tow days off work as Mrs G is off this week. Weather permitting going for a walk today and then the new bond film tomorrow. That leaves me 2 days remainin, not counting Christmas. Going to save those for when little Stan has his pockets picked  ;) He's fitted in really well and Jack loves him to bits.

Chest and gunnage today
Lucky for me I have a guy called Terry who's around a lot more now he trains with his soon to be wife.

bench
85kg x 8 +1 assisted
85kg x 7

incline dumbells
34kg x6
34kg x 4

incline flys
20kg x 8
20kg x 8

cable curls
25kg x 10
25kg x 8

pushdowns
25kg x 10
25kg x 9

across body hammers
22kg x 10
22kg x 10

close grip bench
70kg x 6
60kg x 6
Think these might get binned off in favour of doing them on the smiths. Just feel safer

then did 10 minutes hiit on the stepper. Happy with the workout, beating weight and reps in most exercises. I know I will stall at some point but making the most of it.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 07, 2015, 10:01:44 AM
days off yesterday but still got the leg session in. Then went off to see the new Bond film and out for dinner.

I was in the gym a bit later so I couldn't do my normal leg ext and hamstring curl warm up. Warmer up on the leg press for a few high rep sets which if anything seemed better.

LEG PRESS
6 plates per side x 12
8 plates per side x 8

Leg ext and hamstring curl came free so in true hit style did a tri set
leg ext
55 x 11
hamstring curl
40kg x 9

leg press
6pps x 8

all done to positive failure. I could not squeeze out another rep.

Then I played around with squat for a bit, getting form right, safety bars in the right position and tried a few heavy sets. Strengths not there but It will come back when they are back in the mix.

sldl
130kg x 8 ds 100kg x 4

barbell lunges

45kg x 12

smiths sissy squat
60kg x 6 total stop on the safetys at the bottom

smiths standing calf raise
130kg x 6

then did abs

61.4kg today which shows a nice little rise in weigh. cals were 2300 this week with a few little treats and creatine has been added in. So I will keep things the same this week and see what happens. 2300 has given me plenty of food so im not hungery at all


Title: Re: Training, Eating and life
Post by: Toby on November 07, 2015, 10:48:34 AM
Great effort mate on the 61kg, I had wondered where the scales were sitting. Good discipline.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 07, 2015, 12:33:40 PM
i feel totally in control of my food now. I only weigh my in the week food and eyeball at the weekends. The veg gets a bit boring but i do actually feel tonnes better when I eat right. Hope I can get my offseason cals up past 2600 which would be a tonne of clean food


Title: Re: Training, Eating and life
Post by: ben-howard on November 07, 2015, 01:42:55 PM
looks like your totally in control of your offseason buddy, so much easier when you dont have a hge rebound from the prep, our guru knows best  ;)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 08, 2015, 09:33:07 PM
Hi Ben, hope you and your family are all well?

I feel very much in control with food, a much better relationship that I have ever had to be honest. He sure does. I have learnt tonnes


Title: Re: Training, Eating and life
Post by: ben-howard on November 09, 2015, 08:07:42 AM
all good and well thanks buddy  :D

its a great thing, and often overlooked in the mist of powering for results, a healthy relationship with food and your own body is so important for longevity in this sport, aswell as staying in shape year round  ;)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 09, 2015, 02:24:33 PM
Glad all is well.

Food plays such a huge role in our lives that it's important to not only eat well but be able to have a balance with it. I sue to be very all or nothing. Prep was like hell and off season we out of control. Now I have a few treats in the offseason but never binge, well maybe a tuch to much crumble last night lol. Prep as a result was less like hell and if life had been different I could well have done the NPA finals without feeling like death every day.



Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 10, 2015, 09:59:20 AM
Back and Shoudlers Today

Deads
140 felt quite easy last week so went for
160kg x 6
160kg x5

low row machine
70kg x 9
70kg x 9

vertical traction machine
60kg x 8
60kg x 7

dumbell shoulder press
28kg x 9
28kg x7

laterals
wanted to 16s but someones broken one
18kg x 8
18kg  8
bit loose form but happy

then did 15 minutes on the x trainer. Trying to make sure I foam roll a lot to enhance my recovers as the workouts get harder and heavier.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 11, 2015, 02:40:44 PM
Benn thinking about changing my diet around so at work I can get a shake in me when I don't get offical breaks. The girls in the office are great with the smelly chicken but moving forward new employers might not be so happy with me stopping every few hours to eat. Not that I ahve a new job but i'm one of those people that are always looking for bigger and better opportunities.

Was thinking along these lines

1) eggs, oats and blueberries
2)pwo whey and , bananna, creatine
3)shake and nuts
4)chicken and veg, nuts
5)shake and nuts
6)main meal. Usually meat, rice and a homemade sauce with lots of veg. We eat pretty clean tbh
7) pre bed, whey or blend with berries and nuts or udos.

Thoughts appreciated. Still 40/30/30 . My only worry is eating the eggs before the gym as I train mega early


Title: Re: Training, Eating and life
Post by: ben-howard on November 11, 2015, 08:27:36 PM
A good clean diet, and always important to fit it aroun life, the last year or so Iv been eating 4-5 bigger meals daily and find it worksuch better with work, family life etc without any negative impact on progress, all that eat every 2 hours BS has gone out the window I was sceptical when I started but opened up my eyes a little bit like the no normal cardio to get shredded situation,

I have 5 eggs with oats,berries and honey and I can train a couple of hours after but do need at least 2hrs before I can hit it hard, if that's too much time I would have a snack meal first and then after your Pwo shake hve your breakfast


Title: Re:
Post by: SCOTTGALTON on November 11, 2015, 09:15:11 PM
Funny I meant to type been thinking about changing my diet around but typed Benn.
I get hungry ever few hours qnd feel a bit odd if not topping up often. Giving it a run tomorrow

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Title: Re: Training, Eating and life
Post by: ben-howard on November 12, 2015, 06:52:04 AM
Haha I thought you did, coincidence I replied  ;) , let us know how the new eating feels sometimes hard to get used too, I get more hungry with more smaller meals


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 12, 2015, 10:11:34 AM
It is indeed mate. Look like your part of the early club.

Chest and guns today

Flat bench
Terry the trusty spotter is still around
90kg x8
90kg x 7 plus one assisted.

incline dumbells
34kg x 6
34kg x 5

flys
20kg x 9
20kg x 10

cable curl
27.5kg x 8
27.5kg x 8

pushdowns
27.5kg x 11
27.5kg  x6

across body hammers
24kg x 8
24kg  x8

close grip decline smiths
70kg x 5
50kg x 6

10 minutes stepper at the end. Quite happy with how my bench is going, having a spotter is a such a massive help.


Title: Re: Training, Eating and life
Post by: SuperSi on November 12, 2015, 01:21:45 PM
Diet looks fine, mate. Main thing is, it looks sustainable.  :)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 12, 2015, 02:28:11 PM
Thanks Si
Always good to have some feed back. So far so good. Found 3eggs and 100g of oats far to much food volume for breakfast. So probably going to go with 60g for breaky and chuck the other 40g in the shake I have after. Either pwo or just before work.

It's more varied as well than eating chicken 4 times a day.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 13, 2015, 11:58:46 AM
Yesterdays new diet worked well. The only issue was the volume of the oats for breakfast. I will split it between breakfast and post workout shake.

Legs today
Gym was quite busy and the teacher is back with the massive ego.

Warmed up on the leg press today.

hamstring curl
40kg x 9
ss
leg press
7 plates per side x 12

hamstring curl
40kg  x9
ss
leg press
7 pps x 9

leg ext
55kg x 10
ss
leg press
7pps s x6

then did a set of leg ext 60kg x 9

sldl
140kg x 7
ds
100kg x 5

barbell lunges
50kg x 10

calf raise on smiths
130kg x 12

then did some abs. Still on my emergency prep holes on my belt, handy having a brother who working in engineering ;D



Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 14, 2015, 09:47:53 AM
61.1 today. Think I will keep my cals at 2300 and change to my new eating plan next week. I'm getting stronger so I have no worries. I also feel good and have plenty of energy


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 17, 2015, 10:01:05 AM
Back and Shoudlers today

Deads
160kg x 10
160kg x 5 think the first set took it out of me

low row
80kg x 8
80kg x 9

vert traction
65kg x 6
65kg x 6

dumebll shoulder press
30kg x 7
30kg x 8

laterals
18kg x 10
18kg x 10

10 minutes hiit on the  x trainer. Happy with the deads, my new eating plan make life a lot easier. Whole food meals when I'm garenteed to have time to sit down and eat them, shakes at the times when I don't have time to sit down and eat. Everyone pretty much has time to eat at breakfast, lunch and dinner so these are the times I eat whole food.


Title: Re: Training, Eating and life
Post by: K_Dogs on November 17, 2015, 12:34:08 PM
What weight are you look to maintain mate?

I thought mine was 66kg, but now it's 69kg, anything below 70kg is fine I say  ;D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 17, 2015, 02:33:37 PM
Hi mate
I should think 65 would be plenty, bearing in mind I was 58kg ish the week before the UKDFBA. However i'm not going to force the issue with my bodyweight. If this weekend Im stuck in the lower 61kg mark I shall add in some more food.100-200 cals. Last offseason I maxed out at 2600 but was gaining to quickly and we were coming toward the start of pre so pulled it back a bit. If things keep going the way we are I could find myself up to 2600 before Christmas and still below 65kg. Well maybe.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 19, 2015, 10:03:13 AM
Chest and Guns

Flat Bench
100kg x 6 I got 8 but he said he helped me a bit on the last couple. Not my usual spotter
80kg x 5

incline dumbel
32kg x 8
32kg x 6

incline flys
20kg x 10
20kg x 8

cable curls
30kg x 8
30kg x 7

pushdown
30kg x 10
30kg x 8

across body hammers
26kg x 8
26kg x 9

dips
+26kg x 8 rp 5 as time was running out

10 minutes of steppper hiit.

Happy with how things are going with my training and food. Weekend gets away with me a bit sometimes but such is life. If I fancy a treat at the weekend i'm going to have it.


Title: Re: Training, Eating and life
Post by: Maveric Matt on November 19, 2015, 01:49:09 PM
Bench is doing well mate post diet.  So what's on the treat list for this weekend?  :D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 19, 2015, 02:12:33 PM
Cheers mate. Having a  spotter is a god send.Well a regular one. Can't stand it when people rip the bar off you.

I have no idea. Jan got me a chocolate flapjack last Saturday it was so epic I went back in on the Sunday and got another. Roast probably. Its the sweets stuff that does for me. Don't touch it in the week and don't crave it but once I start I can control myself



Title: Re: Training, Eating and life
Post by: K_Dogs on November 19, 2015, 04:05:38 PM
It's definitely the sweet stuff that does the damage and like an adiction, once you start, it's very hard to stop!

2600kcal and fairly low sugar would be a decent number, easier said than done for us micro people.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 19, 2015, 06:29:33 PM
Bearing in mind I work for a sweet wholesale company at the moment. I have no sugar during my working week, just not interested . Unless my pwo fruit counts. The weekend is a bit more a relaxed time. Thinking about just keeping the sweet stuff till after dinner so I can't go to mad lol


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 20, 2015, 09:56:47 AM
Legs Today just for a change.

Leg ext 60kg x 9 60kg x 8
ss
hamstring curl 40kg x 9 40kg x 9

pin leg press as someone on the plate loaded
150kg x 13
190kg x 8
really hit the quads as you can't go so deep.

smith squat, feet forward
90kg x 8
90kg x 7

barbell lunges
60kg x 10 not a fan of these prefer dumbell lunges

sldl
140kg x 9

calf press
130kg x 8 rp 3 rp 2

did some abs at the end.

Funny little workout that one, not my usual exercises but legs seem quite pumped and i'm pretty tired so all good.

Let the weekend begin. Looking forward to relaxing and time with Jan and the cats


Title: Re: Training, Eating and life
Post by: Badger on November 21, 2015, 09:34:07 AM
The barbell lunges really pump up the lower back, when you have stiff legged aswell it can end up with you waing like your squiffed lol

Very solid training mate and not far at all from stage weight..makes it a lot simpler if you can keep things within a decent distance.

Do you think finding a better way to diet has led to you being able to stay closer to your contest weight post show?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 21, 2015, 01:26:51 PM
thanks mate. I find it easier to balance with the dumbell lunges so I may well put them in instead. I'm also thinking that the plate laoded leg press is taking up a lot of time when I do it so I may well up the reps on that so a rest paused 50 repper or go to front squats while i'm focusing on my deads.

Yes your spot on prep was much better so I feel no need to binge, although at the weekend I am guilty of to many treats. I'm in control of my food.

This weekend weigh in is 62kg bang on so I had a look at my food to see whats accounting for the rise. Well add in 10g of coconut oil for cooking my eggs, ketchup with my eggs and a tocuh of honey and i'm on 2400 and not 2300 as I had initially calculated. Just goes to show if your tracking food you need to be tracking all of it as it adds up. I'm happy enough as long as I stay below my limit of 65kg. I guess the only time I coud think of going above this is if I get my cals up to 2600 and i'm 64kg and then up them.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 24, 2015, 10:11:34 AM
Really nice weekend with the little lady. Saturday was quite, watched the chrappy Christmas film on channel five. Sunday got a start on the Christmas shopping and then relaxed.

Food wise, nice burger and homemade baked chips on Saturday and some biscuits. Sunday was my first mince pie of the festive season and a nice roast chicken at home.

BACK AN SHOULDERS

Deads
180kg x 3. Nice to get four plates a side off the floor, so I can keep adding reps on this now.
140kg x10

low row
85kg x 9
85kg x 8

vertical traction
65kg x6
65kg x 5 then 1 drop

dumbell shoulder press
30kg x 8
30kg x 8

laterals
20kg x 9
20kg x 9

then did 10 minutes hit on the xtrainer. Happy with how that workout went. I was 62kg at the weekend so 186kg would be triple body weight deads.

Jan working over Christmas so I will be training right on through


Title: Re: Training, Eating and life
Post by: felix on November 26, 2015, 12:41:18 AM
Very strong deadlifting Scott.


Title: Re: Training, Eating and life
Post by: Badger on November 26, 2015, 08:38:01 AM
Indeed, bodyweight ratio wise that is very strong!


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 26, 2015, 10:10:35 AM
Thank you my iron brothers ;D I'm as strong at this bodyweight as I was at 70kg so I can't see any point pushing for a weight gain just because.

Chest and guns today
There was no one there to spot e today so tried bench in the rack. Bench was to high off the floor so coudln't dig feet into floor and get the shoudlers pushed into the bench so no power at all.

80kg x 4
80kg x 6
rubbish. Going to have to use the smiths if i'm benching solo

Incline press machine
60kg x 14
80kg x 4 then 1 drop

flys
20kg x 7
20kg x 5 ds 14kg x 5

then did a drop set on the flat press machine

cable curl
30kg x 10
30kg x 8

pushdown
30kg x 11
30kg x 9

across body hammers
30kg x 8
30kg x 8

close grip smiths
50kg x 10
50kg x 6

Tried the flat bench on the actual flat bench 60kg felt like nothing as I could get my body in the right position. With 2 years off season i'm going to have poor or weak workouts and it's about changing pace and not getting hurt to come back and fight another day



Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 27, 2015, 11:11:25 AM
Well after yesterdays crappy chest workout I was surprised to be sore in the chest so must have done something. I am going to have to use the smiths if there is no one around to spot me. It's not done shredder any harm.

Enjoying the new meal plan it's nice have the oats and eggs in me before I workout I feel much stronger and then the shakes at work mean there is no stress if i'm in a meeting. Yes sometimes I'm trusted to meet people face to face, it's a worry.  ;)

So Legs today
leg ext
65kg x 10
65kg x 9
ss
hamstring curl
42.5kg x 9
42.5kg x 9

leg pres
5plates per side. 50 reps rest paused. 30+10+10 first 20 are ok and then by the last ten it's torture.

calf press
150kg x 9rp3rp2

sldl
140kg x 10
100kg x 5

dumbell lunges
20kg bells x 10 . We have a lifting platform so i lunged up onto that, only a slight raise but felt good.

Then some abs, not that I have great midsection, genetics wise but I will hit them once a week, might bring something out.



Title: Re: Training, Eating and life
Post by: SCOTTGALTON on November 30, 2015, 03:15:23 PM
Great weekend.
Jan friends from choir invited us for a meal on Friday night which was nice. Great big house, really nice area of Ringwood. Saturday was our six year anniversary of being married. We went shopping as we had both got Christmas gifts to buy and times running out. Really nice time, nice lunch and it wasn't to rammed. Cam home and then chiled out. Idea day.

Six years is Iron. So Jan got me an iron man compression top. Shes a good wife.

Weight on saturday was mid 63s whic could have been off due to the big meal Friday Night. Going to stay on 2400 this week and see where I am on Saturday. It's plenty of food thats for sure.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 01, 2015, 09:55:40 AM
Great training day today

Back

Deads
180kg x 5
140kg x 12

2 reps up on both sets from last week

low row
95kg x 7
95kg x 6

vert traction
65kg x 7
65kg x 6 1 drop

thought id do chest today as I had a spotter around and felt fresh

flat bench
100kg x 6 got 7 reps but last was spotted
80kg x 10

incline smiths
70kg x 6
50kg x 10

flat flys
20kg x 7
14kg x 15

Good workout numbers really solid and I'm happy how strengths going up. Weight is around 63. Bit higher on Saturday probably due to a heavy meal on Friday night. See where we are on Saturday.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 03, 2015, 10:03:15 AM
Did a mid week weight check this week 63.3 on Wednesday. If things stay consistant I will get up to 2500 calories next week.

Shoulders and arms today.

Dumbell press
32kg x 10
34kg x 8
dumbells are getting a bit heavy to get up on my own. So I have three options. Barbell, smiths or the press machine. All will get the job done.

Laterals
16kg x 10
18kg x 9 1 drop

face pulls
25kg x 10
25kg x 9 1 drop

cable curls
30kg x 11
30kg x 9

pushdowns
30kg x 10
30kg x 10 1 drop

x body hammers
30kg x 8
30kg x 8

close grip bench on the smith dead stop at the bottom on the stoppers
70kg x 10
70kg x 6

then did a supersett of rope pushdowns and rope hammers with drops to force some blood into the arms.

Think it's time to change up the arms part of my workout. Feel im getting a bit heavy with the arms stuff and not stimulating them properly. I will go back to taking the momentum out and really hit them that way. After all they get hammered from pressing and back work.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 04, 2015, 10:09:57 AM
Legs today
I would not normally take a pre workout before legs but I have a sample from a local company called TIME4 nutrition so I gave it a go. Got the sample as I got their coconut blend that has real coconut bits in and it also came with a free tub of their pre workout as part of black Friday.

Leg ext
70kg x11
70kg x 9

ss

hamstring curl
45kg x 9
45kg x 10

leg press
7 plates per side, rest paused out a 50 repper. The first part was 21 reps and then the reps were more like fives and sixes
The pump after this was just insane I struggled to walk across the small gym floor to put the plates away.
4 plates per side, stance like a sissy squat x 10

calf press
160kg x 10 rp 2 rp2

sldl
150kg x 6 ds 10kg  4

then did abs

Totally pumped from that workout, pretty sure it was the pre workout as I can't remember a pump like that for a very long time.


Title: Re: Training, Eating and life
Post by: Tannhauser on December 04, 2015, 06:08:15 PM

dumbells are getting a bit heavy to get up on my own. So I have three options. Barbell, smiths or the press machine. All will get the job done.


Are you doing them seated? If so, have you tried doing them standing? Cleaning them up might be easier.

DB pressing your own bodyweight or thereabouts, and for reps, is mindblowing.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 04, 2015, 06:15:50 PM
I am mate. I like to have my back braced against a bench, might give the standing another bash as I didn't like the bar version.

Lol I never thought about it like that. I just look at the log book and crack on.

I competed in this years UKDFBA in the Bantam weight class along with the forums. Dean (who won) and Matt (who came second and now pro)

http://www.drugfreebodybuilding.co.uk/2015britain.shtml



Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 07, 2015, 02:28:07 PM
Great weekend. Pretty chilled for me as Jan had a Christmas party on Saturday. So I watched captain America the winter soldier with the cats. Stepped on the scales still around 63kg so I'm adding in more food up to 2500 as an average day. Considering my weight and height i'm pretty happy with this.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 08, 2015, 10:16:50 AM
back today

Deads
180kg x 8 looks like the weights going up next week. 185kg I think
150kg x 8

low row machine
97.5kg x 6
97.5kg x 4 ds 50kg x 5

vertical traction
55kg x 10

lat pulldown
60kg x 6

smiths front press
70kg x 10
70kg x 4 rp1

laterals
16kg x 10
16kg x 8

then 10 minutes hiit on the x trainer. Happy with how my deads are coming on and the smiths press was much better than kicking up dumbells.

Having really bad acne after prep this year. They were very angry and deep but becoming less so as time goes on. Not sure if i'm producing more testosterone or it's the dam weather. My foods still clean but I have been having an extra shake than on prep so kicking back to 4 solid meals and 3 shakes.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 09, 2015, 09:59:34 AM
Sore as hell today.

Tweaked my food around as it was a bit whey heavy

1) eggs, oats and berries
2)pwo whey, oats and bannana, creatine,glutamine
3)whey and nuts
4)chicken breats and a lot of veg, nuts
5) whey and nuts
6) Something homemade, meat, veg and a clean carb source.
7)chicken or beef with nuts

prefer whole food over a tonne of supps but have to balance work and life progress with bodybuilding progress


Title: Re: Training, Eating and life
Post by: Badger on December 09, 2015, 10:32:16 AM
Those deadlifts are flying!


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 09, 2015, 10:43:44 AM
Thanks mate. My focus for my couple of years out is my upper body and can't beat deads to thicken it up. With two weeks to Christmas I hope to be close to pulling 200kg for reps on the week after Christmas. I use straps and pull double overhand


Title: Re: Training, Eating and life
Post by: Nic on December 09, 2015, 12:56:27 PM
Hi Scott, interesting about the spotty skin, not something I've seen anyone else mention before. Sorry if TMI but have you always suffered with this, or have you noticed it's been worse since you started BB/prep? I've always had dodgy skin on shoulders and back (lovely I know... HI BOYS!!!), not really on my face, but I swear it's got worse since I started lifting seriously and since I did my first diet. My totally unscientific hypothesis is that, by adding muscle mass and dieting right down (to a level where I lost my period for years), I screwed with my hormones, including testosterone levels?

Not a clue?

Sorry if TMI - maybe should have been under "girl talk" in my own journal ;)


Title: Re: Training, Eating and life
Post by: Maveric Matt on December 09, 2015, 01:33:49 PM
Have you tried cutting down on the shakes for a couple of weeks to see if that makes a difference mate? If I was to hazard a guess, perhaps now your fats have gone up, you have kick started a bit more Test production?
How come you have so many nuts? Convenience?
Good Deadlifting BTW!


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 09, 2015, 02:30:22 PM
Hi Scott, interesting about the spotty skin, not something I've seen anyone else mention before. Sorry if TMI but have you always suffered with this, or have you noticed it's been worse since you started BB/prep? I've always had dodgy skin on shoulders and back (lovely I know... HI BOYS!!!), not really on my face, but I swear it's got worse since I started lifting seriously and since I did my first diet. My totally unscientific hypothesis is that, by adding muscle mass and dieting right down (to a level where I lost my period for years), I screwed with my hormones, including testosterone levels?

Not a clue?

Sorry if TMI - maybe should have been under "girl talk" in my own journal ;)

Hi Nic always nice to share grooming tips with my friends. I used to suffer pretty bad with spots up until I turned 30.  Then then just vanished, got the odd one but nothing really. On prep I had zero spots, I even gloated a bit how clean my skin was. After prep it's gone bonkers, deep and angry spots.

Like you I can only assume my testosterone levels are on the up after prep. I personally feel less up for it ;) on prep so my testosterone must be lower as it's not an issue off prep. Maybe it's the other way round for ladies and on prep your testosterone is higher.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 09, 2015, 02:36:33 PM
Have you tried cutting down on the shakes for a couple of weeks to see if that makes a difference mate? If I was to hazard a guess, perhaps now your fats have gone up, you have kick started a bit more Test production?
How come you have so many nuts? Convenience?
Good Deadlifting BTW!

You know I did think the very same. On prep I had 3 scoops of whey a day and was having 4 but have changed it around so now back to 3 to see what happens.

Nuts wise. My diet is 30% fat and I find nuts fit the bill of being a fat source and are quite a nice healthy thing to eat while sat at my desk. I take my days amount (55g at the moment) and then just have some during the day with my meals or in between if I fancy. I guess I could bang some oil in my shakes but it's not as filling. Even on my higher calorie intake I get hungry. To be honest I am someone who could clear a buffet feel stuffed but still go back for more. So hunger is something I need to be aware of and control.


Title: Re: Training, Eating and life
Post by: Badger on December 09, 2015, 03:26:52 PM
In the immortal words of Dr. Dre .. The problem might be "dese nutsssss"

http://www.livestrong.com/article/74765-nuts-acne/


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 09, 2015, 03:33:02 PM
LOL ;D

The thing is on prep I was actually eating more nuts than I am now. My eggs for breaky are taking some of my fat numbers along with the coconut oil their cooked in. Unless it's the eggs and the coconut oil? I'm putting it down to testosterone. Lets say on prep I'm not so up for it as I am off prep ;) I guess i should be greateful


Title: Re: Training, Eating and life
Post by: Badger on December 09, 2015, 04:03:12 PM
Technically it is "dese nuttttsssss" causing all the problems then  ;D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 10, 2015, 10:15:26 AM
Sure is mate ;D

Chest and guns today
Flat bench
100kg x 8 and 1 assisted
105kg x 4 got 5
Having a trusted spotter makes a huge difference

incline smiths
70kg x 5
70kg x 3 ds 50kg x 4

flys
18kg x 8
18kg x 8

ez curls
35kg x 6
35kg x 6

seated hammers
20kg x 10
20kg x 10

v bar pushdowns
25kg x 10
25kg x 10

close grip decline smiths
70kg x 5
70kg x 4

then did 10 minutes stepper

Obviously mega happy with the bench as I have never done 100kg for 8 reps before. So will be upping the weight next time if Terry, my trusted spotter is about.
Tomorrow we have legs and I have a victim to put through is paces. One of those mesomorph types that looks hench even with very moderate training. He's getting a wake up call. Havent squatted for weeks but I shall be tomorrow


Title: Re: Training, Eating and life
Post by: Tannhauser on December 10, 2015, 11:06:50 PM
Well done on the bench. Now give that undeserving mesomorph hell.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 11, 2015, 10:21:36 AM
Thanks mate. 100kg has always been my nemisis so to feel in control of it is a real step up. I'm full of drive and desire for Bodybuilding at the moment

So today I had a victim for legs and not many do hit so I thought i'd teach him the ropes.

Warmed up on leg extension and seated hamstring curl.

working sets
leg ext 70kg x 11 then 3 assisted reps

hamstring curl
50kg x10 then 4 with assistance

squats
140kg x 6
100kg x 6
Not squatted for weeks so I was happy enough to crack out 140kg with bang on form

calf press
160kg  8 rp2 rp2
then a static hold at the end

sldl with dumbells
50kg x 9

Took a little longer than I would have liked as I had to explain what we would be doing and how hard he'd need to push. He did well. Got a lot more strength in him than he gives himself credit for. Pure mesomorph. Give him a year of training full bore and eating bang on he'd be a freak



Title: Re:
Post by: SCOTTGALTON on December 12, 2015, 05:16:57 PM
Weights a nice solid 64kg this am. Good trip to Booker. 10kg of chicken and a kilo of rump steak for 50 quid. The butcher even bagged the chicken in singles for me as well. I like the idea of my meat being delivered but you can't beat service like that

Sent from my E2303 using Tapatalk


Title: Re: Training, Eating and life
Post by: Maveric Matt on December 14, 2015, 01:44:30 PM
That's a good price on the meat, mate.  How often do you have the steak?
What's the max weight you are planning on - was it 65k?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 14, 2015, 01:53:48 PM
Yes you can't beat Booker. The butcher than have now is a good lad with the bagging up of the chicken. Never a delivery issue either when you collect.

Steak is not Jans favorite so we have red meat twice a week. Usually steak mince once a week and then lamb once a week. With me being off over Christmas I got the steak so I can have it for lunch everyday ;D

I'm looking to be sitting at 65kg as a max mate yep. I'd imagine over Christmas or after a holiday it might be higher but that fine.

With next week being a four day week and the week after being a four day week and I'm off work I'm going to smash a bit more volume over a 4 day split. Just really enjoying training at the moment so thought i'd treat myself


Title: Re: Training, Eating and life
Post by: Maveric Matt on December 14, 2015, 02:00:10 PM
Ah right.  My butcher is pretty good too.  It helps when they get to know you.
I bought some steaks with the intention of having it once a week or so but keep forgetting.  As Claire's a veggie I have to plan it better so she can make something just for her.  I use the Hydrobeef protein still though.  You?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 14, 2015, 02:27:30 PM
I agree, once they get to know you they are generally very helpful.
I don't mind eating chicken all the time but I do find a bit of red meat helps the strength levels and the mince works out really cheap. I sued to use hydrobeef untill it gave me some rather unpleasant stomach issues  ;) I just use the pure whey now. Mixes well, tastes great and usually on offer so it fits the bill.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 15, 2015, 09:54:32 AM
Felt like I was getting a cold last night,runny nose, sneezing and claggy throat. So my usual route of action is to eat some raw garlic and have a stupidly hot bath. Did that and today the colds gone and just a claggy throat. Works every time.

Deads
190kg x 4
150kg x 10

190kg felt a bit interesting but it was solid form wise

lat pulldown
60kg x 10
60kg x 10 rp 2

low row machine
97.5kg x 6
97.5kg x 6 ds 50kg  6

laterals
18kg x 8
18kg x 8 ds 10kg x 8

smiths front press
72.5kg x 8
72.5kg x 4 rp 2

As feeling a bit off i just did a solid 10 minutes of stepper to get a sweat on


Title: Re: Training, Eating and life
Post by: ben-howard on December 15, 2015, 09:59:27 AM
Great dead lifting mate, very strong for your weight! Hope the cold is gone soon!


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 15, 2015, 02:12:16 PM
Cheers mate. I hit it hard last night with the garlic and mega hot bath so today it's pretty much gone. I do however stink lol

I have not been ill for ages and it comes at a time where we have stopped using the complete multi from bulkpowders as we had a cheap tesco one knocking about. Just put in an order for more complete multi and thought i'd try the pro series one as weel. Jan even uses the complete one as a cover for her already great diet. She eats a tonne of fruit and veg etc.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 16, 2015, 02:25:09 PM
Pretty much knocked the cold on the head. Feel a bit bunged up first thing but otherwise fine. Garlic, hot bath and back on the bulkpowders complete vits and the cold never hung on. I really rate the garlic and hot bath if your getting ill.

Benj might be back sooner than expected so fingers crossed he can join me for a few workouts over Christmas


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 17, 2015, 10:06:56 AM
Chest and guns
Benj is back for Chrimbo so we can get a at least a week of smashing the weights. Only trouble is he has to pay 6 quid a session so I guess he's going to be limited to how many times he can train.

Flat Bench
105kg x 4 and 1 assisted. Same as last week but I'm not 100% so thats fine by me.
110kg x 2 then a drop set of 60kg x 12. Total failre

incline press machine
70kg x 10 then 2 assisted might have been more can't remember

Incline dumbell flys
20kg x 8 then a couple more helped

ez curls
35kg x 8 then a few more assisted

hammers
22kg x 14

pushdowns
25kg x 8 then 2 more assisted

close grip decline smiths
70kg x 6 then a few more assisted.

didn't have time for cardio as we had a bit of chat after. Not seen him since the UKDFBA weekend.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 18, 2015, 09:59:20 AM

Legs today
Leg ext
72.5kg x 10
72.5kg x 8 and a drop

hamstring curl
50kg x 8
50kg x 6 1 drop

sldl. well there is a bend in my knee bend i feel it in the hammies
140kg x7
140kg x 6
60kg x 5 nice and slow

leg press up set
2plates per side x 10
3pps x 10
4pps x 10
5pps x 10
pump was mental

leg press feet close together
5pps x 10 ds 4pps x 6 ds 3pps x 10

calf press
160kg x 6 rp2 rp1

then did 15 minutes cardio to open the airways up. Still some gunk knocking around from this cold thing.

Out for a meal tonight with Jans choir friends, should be a laugh.




Title: Re: Training, Eating and life
Post by: Joe Lyon on December 18, 2015, 05:22:43 PM


Out for a meal tonight with Jans choir friends, should be a laugh.



[/quote]

Enjoy the meal mate! :)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 18, 2015, 05:25:42 PM
Thanks mate should be fun. They are are a bit mental. Even had the pleasure of giving one a lesson on how to squat.



Title: Re: Training, Eating and life
Post by: Joe Lyon on December 18, 2015, 05:57:16 PM
LOL bet that was a site!


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 18, 2015, 05:59:50 PM
She is quite sporty and I was shocked to know she downloads workouts of Bodybuidling.com. Just goes to show you can't judge a book by it's cover. She did well. Like most people a lack of confidence was the main issue but a few tips helped. Her and her husband batch cook chicken and seem to be well into fitness.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 19, 2015, 12:26:40 PM
Great night out. Very funny conversations and enjoyed a nice salad they do with a garlic bread starter and a nice clice of cheesecake. I only had salad as I just can't digest pasta and I can get a burger anywhere.

This weeks been very cake based. Normal food but had cake 3 days for 3 birthdays and the meal last night so sitting at 65.3kg today. Same plan going forward 2500 cals and then some festive treats if I want them. Christmas day and boxing day with family then normal eating. I enjoy my normal food and I feel great on it and have real desire to eat tonnes of crap.


Title: Re: Training, Eating and life
Post by: Maveric Matt on December 19, 2015, 01:15:34 PM
Plenty of turkey and festive treats are what this time of year is all about mate. Life's too short not to enjoy it when you can  :)

Thanks for the Christmas card too guys! The title was something new!
I need your address to send one on!


Title: Re:
Post by: SCOTTGALTON on December 19, 2015, 05:28:45 PM
Indeed mate. Lots of food fun at this time of year.


Sent from my E2303 using Tapatalk


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 21, 2015, 09:47:19 AM
So four days a week training this week, just because I fancy it really.

Back today
Deads
190kg x 6
160kg x 8

lat pulldown
70x8 on my own then four assisted

low row machine
92.5kg x 15 a few assisted

chins
me x 8 thena  couple helped

I trained with Benj today so that all important assisted reps.

I think he's onboard for the next four todays so we should have some great sessions.

Also did 15 minutes hiit on the x trainer. Felt pretty fit, look like the cold is on it's way out.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 22, 2015, 09:40:53 AM
Chest and biceps
No Benj today so I was flying solo

Decline smiths safe option over the flat bench
90kg x 6 ds 70kg x 4 ds 50kg x 6

incline dumbells
30kg x 9
24kg x 4 very slow

dumbell flys
ss
pec dec
2 supersetts

ez curls
40kgx 10 rp 3 rp2

hammers
24kg x 10

seated cable curls
15kg x 10 ds 10kg x 6 real sqeeze at the top

15 minutes on the x trainer hiit. Really throwing the intensity at my body this week. Come off creatine, glutamine and bcaa in a id to clear up my spots. Seems to be working.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 23, 2015, 09:54:41 AM
Shoulders and triceps today

Smiths front press
75kg x 8 rp 2 ds 50kg x 4

lateral raises
18kg x 10
18kg x 8

cable laterals
3.5kg x 10
3.5kg x 10
ss
rear delt flys
8kg x 10
12kg x 10

pushdowns with a v bar
25kg x 10
30kg x 7

reverse grip smiths bench
70kg x 8 rp 2 ds 50kg x 7

then did a couple of funny exercises just to see what they were like

sat on an incline bench facing away from the stack and did rope pushdowns,nice pumps from that.
Then did cable skullcrushers and they were very pump inducing as well.


So far so good on the skin front and recovery front with no real supplementation apart from whey and the Bulk powders super duper vits.  Skins pretty clear and i'm recovering as well and getting a better pump then when taking my pre workout


Title: Re: Training, Eating and life
Post by: Maveric Matt on December 23, 2015, 10:55:18 AM

sat on an incline bench facing away from the stack and did rope pushdowns,nice pumps from that.
Then did cable skullcrushers and they were very pump inducing as well.


We have been doing these for a few weeks, it's a new angle isn't it.  We generally use the EZ bar type handle.
I didn't realize your skin was still flaring up a bit.  Funny, I have a small dry patch between my pecs at the bottom that sometimes comes and goes.  Currently back a small amount, but nowhere to be seen during my prep, so obviously diet related.  Tis the season for looser diets! haha!


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 23, 2015, 11:12:47 AM
It's something I tried during the end of prep and your right it's just a twist that works.  Same as the incline bench cable curl facing the stack.

I've had really bad spots for a good few weeks now. Very painfull spots. So in the interest of not wanting to look like a spotty teenager at 37 i've cut out most upps this weeks and trained really hard to see how the supps affect my recovery and skin. So far i'm recovering well and my skins not to bad. So I think I will try my alternative diet next week that had a few more shakes in and less chicken and then add in supps week on week and see what kicks it off. My money is the creatine but time will tell. I do like creatine as I get a bit of strength gain on it.

Our bodies take a battering through prep and I guess we have to look after ourselves a bit better in the time after to get firing on all cylinders.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 24, 2015, 09:57:50 AM
Went and and trained squats today. Wanted to do a good form session and then test my 1rm as safe as you can alone

100kg x 5x5
120kg x 5
140kg x 4
150kg x 1
160kg x 1 felt pretty heavy
140kg x 4 ds 100kg x 5 ds 60kg x 13

That was a nice session. Considering i'm not squatting every week at the moment it felt pretty good. Once deads are maxed out and I'm not progressing on them I will ditch them out and put the squats back in.

Weights stable at 65.3kg so that's great 2500 calories and few treats and I'm where I want to be for an offseason weight. Happy that I have done the reverse diet thing and I have settled on a nice high ceiling that I can very slowly add bits and bobs into. I have had my preferred diet and my alternative diet ok'd by the chap who prepped me.

Normal diet
1)eggs, oats and berries
pwo shake with whey, oats and fruit
2)chicken and nuts
3)chicken and veg with nuts
4)chicken and nuts
5)tea meal
6)whey and berries with nut butter or oil

Diet if i'm in a situation where I can't eat at my desk or am out

1)eggs,oats and berries
pwo shake whey, oats and fruit
2)whey and nuts
3)chicken and veg with nuts
4)whey and nuts
5)tea meal
6)whey and berries with nut butter or oil

I prefer to eat more food but if I find myself in a job that I can't eat while i'm working then it's good to know that he's happy with things.

Merry Christmas to you all and have a great time.
5


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 28, 2015, 05:21:37 PM
Had a great christmas, lots to eat and lots of relaxing. Back to the gym today.

Deads
Pleanty of warm up sets and stretching
200kg x 3
160kg x 4
140kg x6
100kg x 12

chins
me x 5
me x 5
Then did 10 sets on the lat pulldown, palying around with the different grips and attachments, low row machine and dumbell rows. Must have been about 20 odd sets and then did 20 minutes on the stepper.

Keeping food pretty clean today, probably have a mince pie after the chicken caserole ive done for dinner,


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 29, 2015, 05:32:26 PM
As predicted I'm sore today from yesterdays back workout. Both in the lower back and in the outer lats from the pulldowns

Went a bit volume today on chest and biceps

Decline Smiths (no spotter for the flat bench)
100kg x 4
90k x 2
60kg x 10
50kg x20 rest paused

After that I did
incline flys 3 sets
pec dec 2 sets
incline press machine 1 working set with 4 drops
flat press machine 1 working set with 4 drops

ez curls
3 sets adding 10kg each time then did a couple of drops
preachers 3 sets 8-10 reps
rope hammers 3 sets 10 reps
seated hammers 2 sets of 20 reps
cable curls 1 set with three drops

then did 20 minutes hiit on the x trainer. For no other reason than I wanted to see if I could. Nice for a change but I'm not a massive volume fan.


Title: Re: Training, Eating and life
Post by: Tannhauser on December 29, 2015, 07:29:27 PM

 Must have been about 20 odd sets

Blimey.

 
I'm sore today from yesterdays back workout.

Oh really?  :)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 30, 2015, 06:16:11 PM
I'm great at stating the obvious ;D

Shoulders and triceps today

smith front press
80kg x 5 rp 1
50kg x 15

seated laterals very strict
4kg x 20
8kg x 20
10kg x 20
12kg x15

cable side laterals
ss
dumbell press
3
sets

high cable rear delts 3 sets
low cable rear delts 3 sets

rope pushdowns
3 sets 20-15 reps

pullover and press 3 sets
flat lying tricep ext 1 set
decline lying tricep ext 1 set
inclien lying tricep ext 1 set

that was that triceps were pumped to hell. Just did 30 minutes ploddy cardio on the stepper.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on December 31, 2015, 01:35:32 PM
Leg session today

After reading a post by Gordie  Adam on face book I tried this. You do 10 reps then up the weight but with no rest when you can get 10 reps to rest and go back down as a drop set but getting 10 reps each drop

Leg ext
As above four sets up and four back down

Seated hamstring curl
As the leg ext

Leg press plate loaded
Started with 1 plate and went up to 8 plates and then back down again

Tried sumo dead and did some form work on squats and sldl

Calf press to finish same up and down approach


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 05, 2016, 10:04:16 AM
Back to the old three days split

Back and shoulders

deads
200kg x 4 , new pb, only ever done 2 reps so last week was a pb as well.
160kg x 4
tried sumo deads and got 140kg x 3

low row machine
95kg x 6
80kg x 12

vertical traction machine as the pulldown was taken
60kg x 6 then three drops

smith shoulder press
80kg x 7
50kg x 10

laterals
18kg x 8
18kg x 8

then did ten minutes hiit on the xtrainer. Only put on half a kg over Christmas which i put down to training through the break, I defiantly ate well. Finally booked a sports massage for Saturday and I'm going to book 6 months of them up so I can get fixed. Hopefully after that I can go every other month.


Title: Re: Training, Eating and life
Post by: ben-howard on January 05, 2016, 10:12:55 AM
great deadlifting mate, very strong!


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 05, 2016, 10:38:03 AM
Thanks mate. Logic would suggest the stronger I get, safely the bigger my upper body will get. Not sure how the deads will keep progressing but i'm rolling with it while I can. Will add weigh slowly to it now I've hit that 200kg mark.


Title: Re: Training, Eating and life
Post by: Maveric Matt on January 05, 2016, 10:47:17 AM
Great effort mate! How did you build up to that weight?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 05, 2016, 10:51:57 AM
Cheers mate. I'm working on feeling comfortable with the weight before I move up to quick.

60kg x 10
100kg x 5
140kg x 1
160kg x 1

In between sets I stretch out a bit and I make sure I have Tiger balm on my lower back to get a bit of heat in it, I really find the tiger balm helps a lot.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 07, 2016, 10:12:01 AM
Chest and guns today

No spotter, well no one at all in fact.

Decline smiths
100kg x 4
70kg x 7

incline press machine
70kg x 8
70kg x 7

incline flys
18kg x 9
20kg x 7

ez curls
40kg x 8
40kg x 7

pushdowns with the v bar
20kg x 9
25kg x 8

hammers
20kg x 11
20kg x 8

revers grip bench in smiths
75kg x 7
75kg x 4 ds 50kg x 6 really pumped the triceps

The did 10 minutes on the stepper. Felt a bit drained during the workout but was on it for the actual work. On the stop front ones come up today, and angry one like before and i'm back on creatine so to minimize the issue I will just take it post workout to replenish rather than taking it everyday like you usually do.


Title: Re: Training, Eating and life
Post by: Maveric Matt on January 07, 2016, 10:54:43 AM
When you say stepper, is that a Stairmaster type thing?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 07, 2016, 11:37:21 AM
I wish it was a stair master. It looks like this

https://www.google.co.uk/search?q=technogym+stepper&tbm=isch&imgil=wFa5851w4GEFtM%253A%253BH8T7RsCzkrW3hM%253Bhttp%25253A%25252F%25252Fgymequipmentireland.ie%25252Fgym-equipment%25252Fireland-gym-equipment%25252Fattachment%25252Ftechnogym_excite_700i_cover%25252F&source=iu&pf=m&fir=wFa5851w4GEFtM%253A%252CH8T7RsCzkrW3hM%252C_&biw=1680&bih=923&usg=__LyFPGCmDfv3esRN3j39Vycp0paA%3D&ved=0ahUKEwiOr5DXwJfKAhXBFQ8KHeTJADYQyjcIQg&ei=qT-OVs62DsGrPOSTg7AD#imgrc=wFa5851w4GEFtM%3A&usg=__LyFPGCmDfv3esRN3j39Vycp0paA%3D



Title: Re: Training, Eating and life
Post by: Maveric Matt on January 07, 2016, 01:49:27 PM
I get ya.  I tried the stair master for the first time the other day.  It's one of those machines where time stands still! A minute feels like ten! Good for cutting I expect


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 07, 2016, 02:12:21 PM
The stair master isn't great for hiit cardio as you end up holding on like your life depends on it.Once you stop stepping the steps sink to the floor. The x trainer was good for hiit though. The starirmaster would be good as I'd imagine you'd burns a lot of calories for your time. Some god music and time would fly by


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 08, 2016, 09:53:44 AM
Legs today

Leg ext
75kg x 10
ss
Hamstring curl
50kg x 9

Leg ext
65kg x 10
ss
Hamstring curl
45k x 10

sldl with the ez bar
95kg x 10
115kg x 7

calf press
180kg x 8 rp 3 rp1

front squats
80kg x 8
80kg x 7

then did some abs for a bit


Title: Re: Training, Eating and life
Post by: Maveric Matt on January 08, 2016, 10:47:13 AM
Have you reduced your sets lately mate?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 08, 2016, 11:28:46 AM
I have mate. Since training with Ian Hendy and him putting me though a Hit legs workout and me being battered from it I have upped my intensity but dropped the total sets down. As i'm alone I can't get total failure so I do two sets to as close to failure as I can get. If I do have a spotter I will take the set to positive failure. Seems to be going well. I get pretty sore, which I like and i'm getting a  lot stronger than before


Title: Re: Training, Eating and life
Post by: ben-howard on January 08, 2016, 02:18:19 PM
Reading this I'm tempted to lower my volume down abit too, you had great results training this way between your last 2 seasons, I'm using the same split aswell, love it, power lifts are worked heavy and hard and everything is fresh and strong , liking the diet too mate


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 08, 2016, 02:35:28 PM
Hi mate.
Ive always been a lower volume trainer but more sets were creeping in. After the UKDFBA I was lucky!! enough to train at Lougars gym with Ian and my mate Benj. Benj has never competed but is one of those lads who just loves training and has always just worked hard when he's training. Ian came in and put us through 20 minutes of hit hell. He picked my up off the sissy squat at then end as I couldn't stand. So quite quickly i decided to cut back on my sets and focused of really hitting the nail on the head as quick as possible.  When you train solo it can provide a challenge but it does focus the mind.

The split works well as your still strong on both delts and chest. Thanks I passed the diet past the GURU and he said it was fine by him. I prefers the more wholefood option but it's good to know the other one is cool by him if needed.


Title: Re: Training, Eating and life
Post by: Nic on January 08, 2016, 03:36:56 PM
I hadn't realised you trained with Ian, how cool! Is the session (or a post about it) in the journal?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 08, 2016, 03:51:12 PM
It was very cool. Ian and Claire are such lovely people.  It was great to pop over and it really got your head in the game. We stopped around for a nice coconut protein shake and chin wag after. He's the kind of chap you could spend ages chatting to. Lougars has a real history behind it.

This was my ramble about the workout

On Saturday we made a trip to Portsmouth to Train at Lougars gym own by Ian Hendy and his good lady Claire. Ian wasn't supposed to be in the gym but arrived. The have a leg dungeon so we trained legs. Me and Benj started with

Leg ext
2 working sets. No weights on machine

lying hamstring curls
2 working sets

Squats
few warm ups
100kg x 10
Then Ian walked in and told us he would put us through a quick workout
140kg x 6 not happy with depth but ok
100kg x ? non lockout reps to failure. Ian picked me up out of the bottom position
60kg x god knows

barbell lunges 1 set

tri set
legs ext to utter failure
hacks squat machine
sissy squats
Ian then pick me up and popped me on the leg press the breathe. All to failure and drops in there some where.

sldl
120kg x 1 set, might have been a drop not sure.

What a workout and chance to be trained by a pro. I'm sore as hell and not trained legs properly in a month really.


Title: Re: Training, Eating and life
Post by: Nic on January 08, 2016, 03:57:12 PM
Nice! Love it. It's on my list of gyms to visit. Ian is a great guy, I'm really looking forward to watching his prep and stage time this year.


Title: Re: Training, Eating and life
Post by: ben-howard on January 08, 2016, 04:38:14 PM
Sounds like a killer, the HIT sessions are relentless! I like the idea of working harder not longer but do like the idea of some volume too! We will have to meet up for a session sometime , we could even ask the guru to join us too  :D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 08, 2016, 06:13:56 PM
It works well for me as I have 45 minutes to get the weights done, to much volume just takes up time I don't have. Quite handy I enjoy the intensity rather than a lot of volume. I just can't be intense over 20 odd sets.

I'd be up for meeting up for a session. I'm sure the guru would enjoy it


Title: Re: Training, Eating and life
Post by: ben-howard on January 08, 2016, 08:16:25 PM
I may start doing 10-15min of HIIT after my sessions again too, just don't have time on off days, gonna do it while dieting this year too, after training only,

Yeah definitely whenever/wherever suits mate


Title: Re: Training, Eating and life
Post by: Maveric Matt on January 11, 2016, 01:49:55 PM
I didn't realize Ian was in Portsmouth - that's pretty close for you isn't it?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 11, 2016, 02:19:33 PM
Pompy is about 45 minutes from us. Probably a bit longer to Ian's gym. It's a really good grym, old school but great old kit and some new bits as well. It's the kind of distance that is just that bit to far to pop over to for a workout as it's a morning gone. Worth a trip though.

http://www.lougars.co.uk/



Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 11, 2016, 03:45:26 PM
had a much needed sports msaage at the weekend. Thanks to some Christmas money and a top up from me I have booked six months, so fingers crossed I should be less clickly and achy. Also went to Booker. The butcher minced up 5kg of chicken breasts for me. Nice for a change, just chucked some active seasonings in the mince to make burgers. Also got some lamb shanks, 2 for 5 quid was a right bargain


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 12, 2016, 10:05:34 AM
Back and Shoulders today

Deads
200kg x5 The question is do I add weight now or carry on for more reps?
160kg x 6
140kg x 4 doen sumo style

low row machine
97.5kg x 7
82.5kg x 8

lat pulldown
65kg x 8
65kg x  ds 55kg x 5

smiths front press
80kg x 8
60kg x 8

laterals
20kg x 8
20kg x 8
The form wasn't mega tight but the form was ok.

Then did 10 minutes hiit on the x trainer. Found it quite taxing today for some reason. I have a slight thought at the back of my mind to go in an do deads on Saturday morning while Jans at work, i'd be looser and have a bit more time. Depends how I feel from legs on Friday.


Title: Re: Training, Eating and life
Post by: ben-howard on January 12, 2016, 10:54:27 AM
thats great deadlifting mate if it was me i would go with it another week or so aim for 6 clean reps, then when you know you can get a 7th, up it goes!


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 12, 2016, 12:01:41 PM
Thanks mate. Going up in reps seem the more sensible idea.


Title: Re: Training, Eating and life
Post by: K_Dogs on January 12, 2016, 04:17:08 PM
Note to self : Don't train Deadlifts with Galton at next natty meet! Big lifts  :o


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 12, 2016, 04:21:30 PM
lol. The benfits of being a short arse  ;D

I forgot to mention that one of the teachers was in the gym, well it was just me and him. He had to to his clean and press right in front of the lifting platform where I was doing deads. The free weights room is small but really!! I swear he's juicing as well. His size does not match his weights lifted.


Title: Re: Training, Eating and life
Post by: SuperSi on January 12, 2016, 04:43:49 PM
Wow, your deads really are flying. If you were interested, you could work up to a really impressive single.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 12, 2016, 04:52:21 PM
Thanks mate. I think it's the fact that i'm not trying to do squats as well.. Squatting Friday and dead lifing. Tuesday just doesn't work for me.

It would be interesting to see what I could get for a single. I'm just cautious of an injury. My plan is to qualify for the worlds in 2018 and I can't have any time out injured if i'm going to achieve that goal.  I know it's a big goal but you have to aim for these things


Title: Re: Training, Eating and life
Post by: SuperSi on January 12, 2016, 05:11:31 PM
Absolutely, if you've injury concerns and other priorities then don't risk it. A bit of specific strength training and I wouldn't be surprised if you could hit 220kg for a single.

I'm of the opinion that greater reps (with maximal loads) on deads are more likely to cause injuries, due to technique deterioration. All depends on the individual and where their form breaks down though.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 12, 2016, 05:19:32 PM
Your hitting the nail on the head with my worries mate. I need to get bigger and thicker which means squats and deads but is it better doing low reps and staying bang on or pushing for higher reps where fatigue can cause form issues


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 14, 2016, 10:05:26 AM
Back was a bit tight as you can imagine from deads so did a fair bit of foam rolling.

Chest and Guns today
had my favorite spotter today

Flat Bench
100kg x 10 said he only kept the bar straight.
110kg x 4 ds 60kg x 10 thought i'd make the most of the spotter and got for a pb

incline press machine
80kg x 6
100kg x 2 ds 80kg x 2 ds 60kg x 2 ds 40kg x 3 ds 30kg x 4

flys
18kg x 8
18kg x 9

ez curls
45kg x 8
50kg x 6 then 1 drop

v bar pushdowns
25kg x 12
25kg x 9

drag curls as we now have some fixed ,short staright bars
17.5kg x 8
17.5kg x 8
really pumped my biceps

close grip reverse bench
80kg  x6
70kg x 6 ds 50kg x 6

then did 10 minutes hiit on the x trainer did one level higher today and it was pretty tough


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 15, 2016, 10:09:08 AM
Legs today.
Pretty quite in the gym and looking to keep my lower back out of things as I want to do deads tomorrow.

Tri set
leg ext 77.5kg x 10
ham curl 52.5kg x9
leg press 5 plates per side x8

and again
leg ext 67.5kg x 11
ham curl 42.5kg x 11
leg press 5pps x 8

All sets taken to positive failure

calf press
3pps x 10
4pps x 9
5pps x 6

front squats
90kg x 6
100kg x 5

Decent workout, those tri sets were taxing but it does focus the mind to be doing the work back to back.

I think we all know that my legs are a very strong point for me so If i'm not battering them every week they will still grow as I put more focus on getting bigger in the upper body.

Got a few bits from Musclefood this week to add some variety to our evening meals, meat balls, extra lean burgers, chicken an chilli sausages and some marinated chicken breasts. A stress free process and it is better quality than Tesco


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 16, 2016, 05:07:46 PM
Jan is at work today so I thought I'd train back

Dead's
Warmed up
60kgx10
100kgx5
140kgx1
180kgx1

200kgx5
205kg x1
140kg x 5
140kg x5
140kg x5
140kg x5

Tri set
Pull down
Low row
Vertical traction
Three times

Straight arm pull down
Ss
Dumbell pullover
Twice

The did incline dumbell press just for a couple of sets

Abs for 10 minutes

Think I'm going to go back to doing Dead's at 140kg.  Feels safer and can get more reps


Title: Re: Training, Eating and life
Post by: ben-howard on January 16, 2016, 07:15:31 PM
Great dead lifting mate how does 180 feel? I would be tempted to do sets of 5-6 with that f it's hard but solid


Title: Re:
Post by: SCOTTGALTON on January 16, 2016, 10:50:33 PM
Lol I meant deads at 180 but must have pressed the wrong button. 180 is very solid for me. I do feel I'm getting to a point very soon where I'd like to add squats in so give deads another month

Sent from my E2303 using Tapatalk


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 18, 2016, 09:55:18 AM
Looking at my deads compaired to a video Sam Watt put up I need to get my arse down a bit more. So I will ease the weight back this next time and get that sorted out.

Just shoulders today.

Smiths front press
85kg x 6 rp 1
then did a double drop set

laterals
20kg x 7
16kg x 6 then 4 drops

behind the back cable laterals
ss
face pulls
did that twice

then did 10 minutes hiit on the cross trainer.

Stan the little kittens got his snip tomorrow. So I have been making time up hence the quick workout today. Jans nervous about it but he will be fine i'm sure. She's got Wednesday off to keep an eye on him.



Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 20, 2016, 02:10:35 PM
I did mention that a few months ago I was having a pretty impressive acne issue. Since taking all supps out and adding them back in, one by one I have not had one spot. Diets not changed. I'm a creature of habit with my day to day food and drink. So i'm making the assumption that it was my testosterone levels coming back up after prep.


Title: Re: Training, Eating and life
Post by: ben-howard on January 20, 2016, 02:18:40 PM
glad its sorted mate, those damn deadlifts must be doing wonders for elevating your T levels  :)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 20, 2016, 02:24:09 PM
It was a pain mate and they have left a few battle scars. It was very strange as it's never happened before. Yes they must be. Im recovering from the quite well but definatly need my form tweaking.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 21, 2016, 01:14:41 PM
Before I got to the gym today Stan was looking a  bit poorly so I headed off. Had to rush the workout as we were concered with infection after his op. Turns out he's ok now and stopped being sick and is eating. So the workout went like this.

Chest and arms
Terry my trusty spotter turned up nice and early

Flat bench
110kg x 5
120kg x 3 got another but he said he helped a touch.

Both of these sets were pb's so obviously rather chuffed with that.

Incline machine press
82.5kgx 8
60kg x 10 rp2

incline fly
18kg x 8
18kg x 8

ex curls
45kg x 6 rp2
ss
hammers
18kg x 10

pushdowns
25kg x 7
20kg x 9
ss
lying ez bar ext with dead stop on the floor
35kg x 6
25kg x 4
To be honest at the end i'd lost concentration knowing I had to be home a bit sharpish. So taken a day off, unpaid to keep an eye on Stan, generally wouldn't bother as Mum can pop in but after his op I think it's for the best


Title: Re: Training, Eating and life
Post by: ben-howard on January 21, 2016, 02:45:48 PM
great work mate, your bench and pressing in general has come on a scary amount in the last couple of years!

at your weight you would do very well at powerlifting, as you could have a 5 plate dead, 4 plate squat and 3 plate bench in the bag this year  8)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 22, 2016, 10:02:58 AM
Thanks mate. My bench and my squat are big confidence move for me. If I have a trusted spotter I can progress. No spotter and I really pull back.
Powerlifitng might be fun but I think I will be pretty busy with the UKDFBA backstage stuff this year and I quite like being free at the weekends ;D

Legs Today

legs ext  80kg x 11 70kg x 10 and 1 drop
ss
hamstring curl 55kg x7 45kg x 10 1 drop

leg press
6pps x 8
6pps x9

calf press
5pps x 7
5pps x 6
3pps x 10

fronts squat
100kg  x6
120kg x 3 just wnated to see if I could do it
60kg x 15 constant tension

sldl
100kg x 10
120kg  x7
really feel this is one move than benefit from going a bit lighter and getting the form exact rather than going a touch heavier and the stress being on your lower back.

Odd old week both in and out of the gym, feeling a bit jaded and looking forward to the weekend and three days out of the gym


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 26, 2016, 10:00:46 AM
Back and Delts

Deads
Focusing on form today by backing of the weight a bit
180kg x 5
180kg x 6 ds 140kg x 5 ds100kg x10

Didi a vid at the 140kg warm ups and was happy with my form so I can just keep rocking at 180kg for a bit as it's a good solid weight form me. Pushing the edge of form can be a bit risky in the long run.

Lat pulldown
75kg x 8 rp 2 the did a drop

High rope row
32.5kg x8
35kg x 8

shoulder press machine
67.5kg x 12
67.5kg x 10
maxed the machine out and the smiths was taken so did what was available

Laterals
14kg x8
14kg x 8

For was very tight on the laterals. I have been chasing weight progressions a bit to much I feel. On the big compounds I need to focus on progression where possible but I think going to heavy on isolation moves really isn't helpfull to my goals.


Title: Re: Training, Eating and life
Post by: K_Dogs on January 26, 2016, 02:29:52 PM
but I think going to heavy on isolation moves really isn't helpfull to my goals.

I agree. No point throwing up a lateral and using every muscle apart from the one you're trying to target. Fine line between loose and strict form, but I guess that's what we aim to perfect as the years go by.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 26, 2016, 02:34:59 PM
I think that the only negative with a log book. I try and better my weight or reps each time and it can be a negative on some moves. Now i'm at full force again and feeling great i'm happy to let the compound lifts do the job of progression and the isolation just stay as is.

You may have also noticed i'm pulling 180kg for as many reps as 200kg. Looks like i'm better in that low rep range and keeping the form bang on. When squats are back i will probably do them the same 4-6 reps and keep form bang on. Going for that extra maybe rep is always the fine line that I'm not to sure I want to risk.


Title: Re: Training, Eating and life
Post by: Tannhauser on January 26, 2016, 10:02:13 PM
Nice fronties!


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 27, 2016, 10:09:55 AM
cheers mate the fronts require a lot less stress on my lower back so I can do them as well as deads


Title: Re: Training, Eating and life
Post by: Maveric Matt on January 27, 2016, 01:41:01 PM
but I think going to heavy on isolation moves really isn't helpfull to my goals.

I agree. No point throwing up a lateral and using every muscle apart from the one you're trying to target. Fine line between loose and strict form, but I guess that's what we aim to perfect as the years go by.

Exactamondo - great way to wreck your joints too.  Some of the weights you hear being used can't be good.  Funny really as the lateral head is pretty small when you think about it, so wouldn't need much weight to work it.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 27, 2016, 01:46:13 PM
same as the biceps, pretty small muscle


Title: Re: Training, Eating and life
Post by: Maveric Matt on January 27, 2016, 01:52:43 PM
same as the biceps, pretty small muscle

Well, for me anyway  :'( haha!


Title: Re: Training, Eating and life
Post by: Maveric Matt on January 27, 2016, 01:57:43 PM
Do you still buy Turkey mince?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 27, 2016, 02:11:47 PM
yeah your arms are tiny, man up ;D

It was a bit dry so i got the butcher at Booker to mince a 5kg box of chicken breast for me. Bloody lovely much nicer than turkey mince. I do buy steak mince from the supermarkets. He also baggs up my chicken from me in singles


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 28, 2016, 10:06:30 AM
Chest and Arms Today

The trusty spotter turned up just after I wanted to bench so not flat benching today.

Flat smiths
90kg x 7
90kg x 4 ds 50kg x 6

incline press machine
85kg x 9
85kg x 6 ds 45kg x 6

incline flys
18kg x 8
18kg x 8
These really pump the hell out of my chest.


ez curls
50kg x 8
30kg x 12 really flexed the bicep and kept the arms right back. Felt these a lot

v bar pushdowns
25kg x 10
25kg x 9

hammers
22kg x 11
22kg x 10

reverse grip bench
70kg x 9
70kg x 6 then 2 drops

Did 10 minutes of intervals on the x trainer.

Feeling like the extra bit of push is just not there this week, the workouts are solid but my extra bit of push is just not there. I'm going to see how I feel next week and then might take a back off/deload/cruise week


Title: Re: Training, Eating and life
Post by: Maveric Matt on January 28, 2016, 01:47:40 PM


It was a bit dry so i got the butcher at Booker to mince a 5kg box of chicken breast for me. Bloody lovely much nicer than turkey mince. I do buy steak mince from the supermarkets. He also baggs up my chicken from me in singles

It's something I'm currently looking into.  Only from the fact the Fuel meals I ordered for the worlds the Turkey mince (or ground as they say) was totally epic.  It could have been the fact I was on my diet though! haha


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 28, 2016, 01:57:14 PM
lol it could be. Depends how they cooked it i guess.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on January 29, 2016, 10:03:11 AM
Legs today

Legs Today

legs ext  82.5kg x 12 72.5kg x 10 and 3 drops
ss
hamstring curl 57.5kg x7 47.5kg x 10 3 drops

I like this superset, get the legs really warmed up and pumped, which I feel benefits me going into the more compound stuff

Dumbell sldl
54kg x 8
54kg x 8

fronts
100kg x 8

Back squats
100kg x 10
100kg x 10
As always, right back in the groove, I really enjoy squatting and it's a nice movement for me.

calf press
these sets were back to back and cramped my calves like mad

1pps x 10
2pps x 10
3pps x 12
2pps x 10
1pps x 12
Jesus it was really painfull.

Then did abs

Really clicked this workout. I'm not sure if I am someone who doesn't get on with pre workouts but they never seem to fire me up as other experiance. Also I have been taking bcaa for My protein, the flavoured version and they seem to bloat me. Today I had 20g of glutamine and some fizzy vitc as a intra and I felt much less bloated.
I will take a half does of both next week and see how I go. If I don't get on with them I will give them to Toby or Matt as seeing them in a few weeks.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 01, 2016, 03:32:28 PM
First weekend this year that I've had my wife home for two days, due to her new job.  Very nice to watch a  film together and spend some time relaxing.

I tried Olympus foods, who are an online butcher, all looked good but unfortunately they didn't manage to get me my delivery and tried to recover the situation and delvier Saturday but again failed. Looks like my hunt for higher quality meat is doomed. Booker give me a great service and I can pick up my favorite Mornflake jumbo oats (so much better than the usual oats) and my tray of pepsi max while i'm there.

Jan Like the marinated chicken breast from Musclefood so will probably have to buy them once and while. I quite like the Gym chef spices to marinade but a happy wife is all important  ;)



Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 02, 2016, 10:05:30 AM
Back and shoulders today

Deads
180kg x 9
200kg x 2 ds 180kg x 2 ds 140kg x 3 ds 100kg x 3 ds 60kg x 4

low row machine
80kg x 9
80kg x 8

vertical tracktion
50kg x 10
50kg x 11

dumbell shoulder press
32kg x 10
32kgx 6

seated laterals
14kg x 10
14kg x 8

did some rope crunches and 10 minutes on the stepper going up one lvel each minute. The last minute I upped it to the top level for a sprint.

Seem to have my mojo back. Was using a flavored bcaa drink from myprotein which was causing me some bloating issues. Just put my pre workout in my water bottle and 10g of plain bcaa and sipped it during the workout. It worked well. Better than necking a pre workout as I find I feel a bit over hyped doing that.

Last week my calories avergaed at 2600 and im sitting at 65.9kg so in a good solid place, diets a lot of food, I can eat as I wish on the weekend and I feel pretty good.


Title: Re: Training, Eating and life
Post by: ben-howard on February 02, 2016, 11:22:57 AM
love weekends like that! they are very rare though!

9 reps at 180kg deadlift is very strong considering your bodyweight mate

which pre workout do you use mate?


Title: Re: Training, Eating and life
Post by: Maveric Matt on February 02, 2016, 01:47:28 PM
The two times I tried Pre work outs they left me feeling like crap.
I do like my Intra workout stuff though


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 02, 2016, 02:09:37 PM
Sometimes the old 6.30am gym sessions need a bit of kick in the arse. Like you Matt I do find taking a full serving in one go make me feel overhyped and then I crash and get a shit workout. Sipping it through the session seemed to be fine.  I do tend to be fine with caffeine as I'm a lover of coffee.

Ben , thanks mate. I opped the headphones in and zoned into them this week. Headphones make a huge difference. There is a local company called Time 4 Nutrition that make some really fantatsic tasting protein and I bought the coconut one after trying a serving at Lougars. It came with a free tub of their pre workout. Fair to say it's blood strong


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 04, 2016, 10:32:22 AM
Chest and guns today

Flat bench
warmed up though with the idea of doing some singles to test strength but normal spotter was off. I just don't trust others and it affects my lifts
100kg x 3
120kg x 1
100kg x 5
60kg x 17

incline press machine
90kg x 8
70kg x 8

incline flys
18kg x 9
18kg x 9

ex curls, no momentum arms pinned right back
35kg x8
35kg x 8

pushdowns
25kg x 12
25kg x 11

hammers
24kg x 10
24kg x 8

reverse grip bench
80kg x 8
80kg x 4 ds 70kg x 3

then did some cable curls and overhead cable extensions as I just wanted a pump.

I think i've rinsed this particular split for all it's worth so as of Monday I will be changing my exercises. I will be ditching deads on back day and squatting again. Chest will start off with a dumbell press. Just feel I've become a bit stagnant both physically and mentally. I'm not really looking forward to my workouts at the moment and finding it a bit of a grind both getting up and getting myself going during the workout. The weights next week will be sub maximal as I find my feet which will act as a kind of reload week.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 05, 2016, 10:58:38 AM
Legs today

Leg ext 90kg x 11 ds 45kg x 10

hamstring curl
60kg x 6 ds 30kg x 6

leg press
5plates per side x11
7 plates per side x 8

squats
140kg x 6 felt absolutely bang on form wise, right back in the groove

sldl
100kg x 6
100kg x 6

Very guilty of doing these to quick and not feeling them in my hammies, these were controlled and did the job.

calf press
190kg x 6 ds 100kg x 6

If the squat rack was free earlier I would have dropped the leg press but it wasn't so needs must etc.

Food this weeks been my B food plan, due to me having a fair old stock of whey.

1) 3 eggs, oats and berries
during plain baa in sugar free squah
2) pwo oats, whey and creatine.
3) whey and nuts
4)chicken and veg with nuts
5)whey and nuts
6) tea, generally a homemade curry with rice and veg or a chilli etc
7) whey, berries, olive oil and nuts made into a dessert


Title: Re: Training, Eating and life
Post by: SuperSi on February 05, 2016, 04:36:06 PM
Your training is flying mate! Best ever?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 05, 2016, 04:49:58 PM
Thanks mate. Yes I'm very happy with how it's going. Also not got mega fat which is helping my fitness. The last couple of weeks have been a bit of a struggle but I feel maxed out so that probably why.



Title: Re: Training, Eating and life
Post by: Toby on February 05, 2016, 07:14:41 PM
Some seriously big lifts here. God damn! Off season testing anyone?  8) ;D


Title: Re: Training, Eating and life
Post by: Maveric Matt on February 05, 2016, 07:22:42 PM
Agreed! 120kg bench must be a PB?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 05, 2016, 07:33:46 PM
Thanks chaps. Not sure what bulkpowders put in there whey but it's great stuff. I think I did 120 a few weeks back with my more trusted spotter.  yesterday was not someone I trusted and 100kg felt heavy.
Think I will bench if a decent spotter rocks up, otherwise dumbells


Title: Re:
Post by: SCOTTGALTON on February 06, 2016, 09:45:41 AM
Stepped on the scales today and this week my weight has shot up buy a kilo. I've been under 2600 all week by a hundred or so calories so the only variable is have four shakes instead of three.  Maybe they cause me to hold some water who knows. I will give it another week to see if my body stabilises a bit. If not it looks like my more whole food approach is the one for me

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Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 08, 2016, 03:30:40 PM
Well after my random kg gain last week, im changing nothing as I want to be sure that it wasn't some water issue. If it's a problem I will just go back to having more whole food.  Great to catch up with Matt and Toby along with all our better halves. Time zipped by and as soon as we got there it seemed like it was time to go home. Had a very nice burger and a salted caramel brownie. Training wise this week i'm off the deads so I can go back squatting and hopefully it should give me a bit more buzz in my workouts as I have felt a bit flat


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 09, 2016, 10:04:54 AM
Woke up today with a touch of a sore throat , nothing much but it's there.

Back and Shoulders
chins
me x 8
me x 8

bent over rows
100k x 9
100kg x 8
Good solid form

vertical traction machine
50kg x 14
50kg x 8 really held the sqeeze on this set.

smiths front press
80kg x 7
90kg x 2 ds 70kg x 6

cable laterals
3.75kgx 8
3.75kg x 8
These are light but it 100% side delt and nothing else come into play.

face pulls
25kg x 12

Nice workout, mentally I was finding deads becoming quite mentally taxing as I was pushing each week to beat my previous week. The log book keeps you honest but there is a slight removal of fun from the workout. However it's allowing me to be stronger as I'm focusing on beating it each workout.

Not sure if to just mentally keep a note of my workouts rather than constantly pushing


Title: Re: Training, Eating and life
Post by: Toby on February 09, 2016, 01:43:59 PM
Great to see you mate. All readers should know that the Galts is keeping it very lean off season. Normally in January he is a lot softer but he is in great shape. I am the one competing this year and sat with him and Matt, I looked the right fat so and so. Motivation to remain lean once this season is over. Great work


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 09, 2016, 02:28:45 PM
Always good to catch up and meet your lovely lady.

I must admit i'm feeling healthier than usual in my offseason and even counting that random kilo gain last week i'm a bit leaner than usual. I'm determind to keep it around 65kg this offseason if I have to pull the calories back a touch only to add them back in bit by bit. I've become a bloody macro counter ;D Just not Kit kats



Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 10, 2016, 10:03:43 AM
Days off the gym today. It works well as I get a solid 8 hours sleep and the time before work is not rushed at all, I get a nice breaky with Jannie and I miss some traffic.  Stepped ont he scales today and still 67.3. If i'm still at this weight on Saturday I'm going to have to go back to the more whole food meals and less protein powder. Cost wise it's about the same, the smell of chicken just pisses of the office  ;)


Title: Re: Training, Eating and life
Post by: Maveric Matt on February 10, 2016, 01:38:04 PM
I know you said you don't like cheese, but have you tried Cottage cheese with a small amount of whey in it to mask the taste? A non-smelly option!


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 10, 2016, 01:46:03 PM
Hi Mate, i have given it a bash, I tried Quark as well with whey and I just don't  like it. I'm odd like that. I do wonder if my issue is the digestion on the dairy, mind you i'm using isolate this week so that should be fine as it's lactose free.

It could be that they just have to suck it up lol. If I do get a new job I could always eat just before I go in, at lunch and then before I go home if there are no breaks. Not that anythings coming up that i'm even slightly excited about taking


Title: Re: Training, Eating and life
Post by: Maveric Matt on February 10, 2016, 01:48:26 PM
Just say you have a medical condition!  :D


Title: Re: Training, Eating and life
Post by: ben-howard on February 10, 2016, 01:49:25 PM
what about beef jerky or any other high protein "snack" mate? could try making some protein flapjacks in bulk for the week?


Title: Re: Training, Eating and life
Post by: ben-howard on February 10, 2016, 01:50:23 PM
haha or that, just pretend you have taken up smoking, you will be allowed a 5min break every hour or so then  ;D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 10, 2016, 02:29:55 PM
Subject to the Saturday weigh in I think they might have to just suck it up lol.  I was in a good groove with my eating before trying this so I guess I can fall back in line with it. I guess I could make small chicken meat balls or something along those lines. Looks like a carnivore ;D

The fact that this diet is so easy to follow makes it a real no brainer for me to fall back into. I guess I shouldn't change a winning formula. Look like a freezer restock is on the cards, been looking at the online meat guys but Booker offer me a great service bagging the chicken up in pars or singles.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 11, 2016, 09:59:43 AM
Back was nice and sore from my back workout on Tuesday but I didn't feel wiped out like I do after deads. Meant today was a bit more solid.

Chest and Guns

Was going to do incline dumbells but the trusty spotter arrived so thought i'd flat bench

Flat bench
100kg x 4 more in the tank
120kg x 1 did another rep but i clicked the bar rests and it through me off. So one legit rep. More than happy with that.
100kg x 4 ds 80kg x 4

incline machine
90kg x 10 rp 2 seem to be flying with this as well.

pec dec
ss
incline flys
2 sets the pump was off the charts

pushdowns on the cable station with a back rest
20kg x 10
30kg x 7
ss
biceps curls, straight fixed bar, back bracked against pad
17.5kg x 9
17.5kg x 9

Not allowing myself any kind of body english made my arms pump up like crazy

hammers
24kg x 8
24kg x 8

dips
me + 20kg x 10
me + 20kg x 10

Then did my hiit cardio, did it on Monday as well but forgot to log it.

I didn't log todays workout in my book and I found it much more fun and quicker. I know where I am with my big lifts and I log here, which I can check as needs be. Workouts need to be progressive but also fun.


Title: Re: Training, Eating and life
Post by: ben-howard on February 11, 2016, 11:34:28 AM
great benching mate, i hate it when you clip the bar rests! always a "oh crap" moment  ;D

i also no longer log my workouts during the session havnt done for a couple of years, i just log it in my phone after the session when having my pwo, (keep my phone in the locker  ;D) - as you say keeps things fun, and fresh, and you know what numbers your chasing on the big stuff


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 11, 2016, 11:53:31 AM
Your right mate just throws the rep off an it's set over.

I was losing the fun front the workouts mate just not enjoying them. like you say your remember the big lifts and the other stuff is just icing on the cake anyway and to go to heavy is more of a negative than a positive.


Massive meat offer emailed through from Booker 20kg of chicken for 70 quid. The quality is ok, better than supermarket rubbish and I'd bet most butchers and restaurants are using the same meat


Title: Re:
Post by: Joe Lyon on February 11, 2016, 02:52:06 PM
Nice benching mate. As for the logbook thing it's probably a personal thing for those that use them, I just lose my pen or it leaks on me lol.
Like ya say, you know your big lift poundages and fluff is whatever takes ya fancy

Sent from my C5303 using Tapatalk


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 11, 2016, 03:21:35 PM
Thanks mate.

I seem to start with good intentions with the log book and then as time goes on I just find them bit of a bind.



 


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 12, 2016, 10:07:54 AM
Legs Today

Leg ext
95kg x 8 probably a bit to heavy to be honest
60kg x 14 nice burn
ss
seated hamstring curls
60kg x 6 again to heavy
50kg x 6

leg press
6plates per side x 15
8plates per side x 10

dumbell sldl
54kg x 8
54kg x 8

squats
140kg x 10 that was a lung burner but felt really solid in both form and strength. Feels better to squat near the end of my workout, everything is really warm and it feels really smooth for wise.

calf press
3 plates per side x 11 rp 6 rp 6

then did abs for 15 minutes leg raises and crunches with a dumbell on my chest


Title: Re: Training, Eating and life
Post by: Toby on February 12, 2016, 10:12:32 AM
140kg squat for 10 is superb mate. Just the one set? Did you do warm into it?

I feel for myself that even though everything would already be warm from extensions and leg press, I still need to acclimatise to heavy a lump on my back


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 12, 2016, 10:15:47 AM
Thanks mate, yes I did 60kg x 10 and 100kg x2 just to get in the groove, they are no where near a working set so I don't count them. I do warm up sets on the first set of new exercises but never count them. On the leg ext and hammie curl it probably do 34 warm up sets with lots of reps.


Title: Re: Training, Eating and life
Post by: ben-howard on February 12, 2016, 10:39:44 AM
great squatting mate considering your just getting back into squatting heavy


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 12, 2016, 10:44:46 AM
thanks mate I get a real buzz from squatting, even brought out the shut up and squat t shirt again ;D


Title: Re:
Post by: SCOTTGALTON on February 13, 2016, 01:06:18 PM
Well I'm going back to more whole food. Three whole food meals and the rest from shakes isn't cutting it. I'm eating less calories but heavier.   Back to two shakes and tge rest is real food,better stock.up

Sent from my E2303 using Tapatalk


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 15, 2016, 02:27:10 PM
Starting back on more whole food today. I seem to be better suited to eating whole food so I shall do that, if i'm in a bind I can get a shake in but foods king for me.

1)eggs cooked in coconut oil, oats, berries and a sweetner, using myrotein maple drops atm
during workout, bcaa, creatine and half a scoop of preworkout, in sugar free squash
2) pwo oats and whey shake
3) 10.30 chicken and nuts
4) lunch chicken burger,whcih is just minced chicken and Bp seasoning, veg and nuts
5) chicken and nuts
6) chicken, beef or lamb with veg and some carbs of some kind. Made into a curry or chilli
7) whey, berries and eith extra virgin oilive oil or udos

4l water daily, coffee, redbush tea and I average 2 cans of Pepsi max a day.

Weekends involve treats etc but as long as the weeks tight I can generally get away with theses


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 16, 2016, 09:58:57 AM
First day of more real food yesterday, feeling less bloated already. I think i'm becoming sensitive to sweeteners or soemthing along those lines.

Chins
me +10 x 6
me +10 x 4 ds me x 4
all full stretch and right to the top

bent over row
110kg  x8
110kg x 8
felt quite heavy but happy with form

wide grip, parallel pulldowns
60kg x 8
65kg x9

free bar seated press
60kg x 8
70kg x 5

cable laterals
5kg x 8
5kg x 4 ds 3.5kg x 5
when your being really strict these really hit the spot

face pulls
30kg x 15

then did 10 minutes hiit, lungs still burning a bit from a cold thing i've picked up. I felt RAF on Saturday but 10g of vit c and 9 hours sleep sorted me out and I'm just feeling a bit blocked up now. Still smashing the vits .

Now i'm  not maxing out on deads each week I don't feel so wrung out. I was taking a battering doing them, in my CNS, the doms lasted a few days but I think my system was getting mullered. Wondering if to have a week per month where I just do super sets and higher reps to allow me to make more consistent progress


Title: Re: Training, Eating and life
Post by: Maveric Matt on February 16, 2016, 01:54:40 PM
Do you think the Pepsi may be causing some of the bloat mate?  I don't touch the stuff - yuk!


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 16, 2016, 02:39:43 PM
Hi mate. The Pepsi Max is something i've always had in my day, just a sweet treat that's calorie free. The only variable I changed two weeks ago was the extra whey and less whole food. Straight away the wedding ring was tighter as were the socks. This week already the wedding ring feels looser and I jut feel better.

It could be lactose as well I guess as I've never been a massive diary consumer, unless you count eggs.


Title: Re: Training, Eating and life
Post by: Badger on February 16, 2016, 05:54:08 PM
I have never had a cow egg.. I bet they are huge and milky though  ;D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 16, 2016, 06:03:13 PM
Lol I know it sounds odd but some people class eggs as dairy, I have no idea why.


Title: Re: Training, Eating and life
Post by: K_Dogs on February 17, 2016, 04:31:57 PM
I think it stemmed from an old food pyramid that contain an image similar to below which included the 'Cow Eggs'  :D

(http://www.healthnowmedical.com/images/content/uploads/2012/04/Dairy-products-food-pyramid_optimized.jpg)


Title: Re: Training, Eating and life
Post by: Nic on February 17, 2016, 04:46:34 PM
They're much smaller than I imagined.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 18, 2016, 09:59:07 AM
Nice session today

Incline dumbell press
32kg x 10
44kg x 4 needed a spot to kick them up  ds20kg x 4 really slow

flat press machine
80kg x 6
60kg x 10

decline flys
14kg x 15
14kg x 8 done very slow
I get much more of of flys when done much slower than normal

Tried dumbell shoulder press as im thinking about going back to push, pull, legs
30kg x 8
The forms feels not quite as tight as when I hit them after back but I might run this split after a break at Easter.

ez curls
35kg x 10
35kg x 10
bang on form all on the biceps

dips
+30k x 12 rp 6 rp2

pushdowns
25kg x 10
30kg x 8
ss
short straight bar curls
20kg x 10 back up against a pad
20kg x 20 lightly looser form

reverse curls
20kg x 8 ds 17.5kg x 5 ds 15kg x 6

then did 13 minutes hiit on the x trainer.

Happy with how my pressing moves are coming along recently and training in general. I'm happy to be not competing this year and still don't want to compete next year as lifes become more important. I'm only getting on stage again when it's right


Title: Re:
Post by: Joe Lyon on February 18, 2016, 11:47:04 AM
Lots of solid work Scott :)

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Title: Re: Training, Eating and life
Post by: Nic on February 18, 2016, 12:30:40 PM
Everything is sounding really good and balanced Scott :) Nice to have reached such a place!


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 18, 2016, 12:36:09 PM
All's really good thank you Nic. We both are looking at our careers and how to tweak them a bit but other than that we are pretty happy with our little lot. Everything seems balanced.


Title: Re: Training, Eating and life
Post by: Maveric Matt on February 18, 2016, 01:41:58 PM
With more group meals too.... :)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 18, 2016, 01:44:43 PM
To right mate, it's about time a natural meet was sorted out. I know Jan misses her hugs with big Rich


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 19, 2016, 09:37:42 AM
Legs O clock

Leg ext
20kg x 15
30kg x 10
40kg x 10
No rest in between these
80kg x 12

seated hamstring curl
10kgx20
20kg x 10
30kg x 10
40kg x 8

Was looking to leg press but it was taken

squats
few warm ups
150kg x 6
100kg x 10

sldl
100kg x 9
120kg x 8

calf press  (pause at the top and the bottom)
2plates per side x8
2pps x 8

makes a huge difference when you pause. Then had to rush home as I had forgotten my shower gel. Quick change around and off to work.

Better buy the beef mag this weekend as I do believe i'm in it with the NPA and UKDFBA shows


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 22, 2016, 11:47:05 AM
Good weekend. Sports massage, jesus christ he was a killer but it's all worth it. Trip to Booker, 20kg of chicken, casserole beef and some Duck breasts. Got the Beef mag as the UKDFBA and NPA south east are in it. Nice to see a little pic in the Beef.

Once thing I did notice is that the pics from the BNBF always look different to the other feds. Not sure if its the lights and the tan but there is certainly a different look. Walk along the ebach Sunday and then chill with Mrs G and the fur boys.

Weights a solid 67kg at the moment so dropping cals off by 150 to get it down a touch, just looking to get a kilo and a bit off.


Title: Re: Training, Eating and life
Post by: Maveric Matt on February 22, 2016, 01:34:06 PM
I did se you in the mag mate  :) Where did you buy yours from?
I know what you mean about the pictures - the different tans perhaps? Which did you prefer?
I'm going to book a sports massage soon.  We have more free benefits with the new scheme at work, so I'm going to go for a full on sports one, opposed to the more of a relaxation / back loosening type the guy I see normally does.  I take it yours was pretty painful! Was that an hour?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 22, 2016, 01:40:46 PM
I went to Smiths near Bournemouth, it's the only one that has it, also close to Booker. 2 birds and all that Jazz

I find the BNBF ones look a touch red. However if you look at an athlete that competes in all three feds you can see better condition in the BNBF pics than say the NPA se pics. Not sure if thats the tan or the lighting etc

Free though work!! Think I might apply at you place lol  I can honestly say in the four years i've been seeing him that was the most painful I've had. He said the legs were in a very tight way and also my shoulders. So hopefully after this six months block is done I should be much looser. Fingers crossed for a birthday bonanza of more sessions. I find them relaxing even though it's an hour of pain



Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 23, 2016, 10:13:46 AM
Back and Biceps today
Fancied a change in training split for the last 5 weeks before Easter. Going to take a week off after Easter. I will pop in the gym a couple of times for some cardio and abs but giving my body a rest.

Chins
+12kg x 8
+12kg x 6

Bent over rows
110kg x 10
110kg x 9

Not 100% happy with my form

pulldowns with a wide parallel grip
70kg x 8
70kg x 9 then a few drops with a hold in contraction, kinda like a back double biceps

ez curls
35kg x 10
45kg x 8

across body hammers
18kg x 10
18kg x 10

2 arm ata time bicep curls
10kg x 20
Thought i'd try a nice high rep set at the end. I'm very good at getting my 6-10 reps and working in that zone so I thought i'd give m body something else to think about.

15 minutes hiit 2 minutes warm up then 13 sprints 15 seconds on 45 seconds off

As a side note the pump today was really strong. I'm guessing an increased blood from from the sports massage, really worth the money


Title: Re: Training, Eating and life
Post by: Toby on February 23, 2016, 03:04:14 PM
You have to say that the BNBF nails the lighting and stage backdrop. I hear that Guy is very meticulous with how he prepared the stage and lighting. I guess MJP and his 12 torches pointed at the stage is not as effective  ;D 8)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 23, 2016, 03:36:10 PM
I've just compared Andy Turners pics as I knew he did the NPA SE, THE BNBF FINALS AND THE UKDFBA.

I think it's the tan you know as the lighting was good at the NPA SE and the UKDFBA. The NPA south East had lights like fire, really hot, I actually worried about the dream tan sweating off.

Andy's legs look more conditioned at the BNBF finals against the other shows and I know for a fact Andy was in great nic at all shows as I was at two of them and I always shout for him. Be interesting to see how competitors look at this years UKDFBA as Dream tans been banned due to expensive clear up costs adn the fact the venue is imense


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 24, 2016, 10:08:58 AM
Chest, shoulders and triceps

Incline smiths press
few warm ups
70kg x 8 rp 4 rp 2

flat machine press
70kg x 8
60kg x 9

pec dec
20kg x 20

incline flys
16kg x 10
decline flys
16kgx 11

seated free bar press
60kg x10
60kg x 8

cable laterals 2 arms at a time
3.5kg x8
3.5kg x 8

bent over dumbell laterals
10kg x 10
10kg x 10

pushdown on the lat pulldown so i can brace myself against the pad
20kg x 10
25kg x 10

dips
36kg  x6 rp3
me x 8

over head cable ext
10kg x 20
just did that for the pump


quite like adding these pump bits at the end, i get the benefits of the heavy weight and then finish off with a nice pump

15 minutes hiit on the x trainer 2 minutes warm up then 13 sprints upped a level onthe sprints today, killer.

Legs tomorrow. Doing 3 days straight as Jan's off Friday so I thought i'd spend a bit of time with her before work, get to work early and finish early. She also has a job interveiw on Friday



Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 24, 2016, 02:39:00 PM
Got a nice little Bulkpowders order.

Pro vits and bcaa. I like the pro vits as they have enough zinc and mag to mean there is no need for a individual zma as well. So they might seem expensive but actually workout cheaper for me.

Bcaa I have tried all sorted and never seem to feel any kind of benefit so i'm going to give the best you can get a bash and if I don't notice any difference I might not bother to save money.

The older I get I seem to find supps provide less of a benefit to me. Whey, creatine and the pro vits seem to  pretty much do me.


Title: Re: Training, Eating and life
Post by: ben-howard on February 24, 2016, 06:49:01 PM
I agree mate the only 3 sups I take is a good whey, creatine and liking bulkpowders am/pm vits, great products


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 25, 2016, 10:03:29 AM
The gym was nice and empty today, well except the roided up arm trainer who does his curls on the smiths machine and never puts his weights away.

Just did a warm up of 50 reps each on the leg ext and hamstring curl as it was so cold. Few reps on the leg press as well to get the hips warm.

Squats
140kg x 7
150kg x 3

Both the sets felt good but with no spotter I played it safe.

front squats 60kg x 10 reps
ss
back squats 60kg x 10 reps

leg ext
50kg x 10 ds 40kg x 10 ds 30k x 5

hamstring curl
40kg x 11 ds 30kg x 10 ds 20kg x 5 with a hold in the contraction

sldl
100kg x 10
100kg x 10
I find sliding the bar down my quads really hits the hammies

calf press
3plates per side 8 rp8 rp 8

lunges
20kg x dumbels x 16 steps

then did abs

I felt rough as you like after that workout, it was quite quick paced and i have trained three days straight. I also tried the informed bcaa so not sure if that made me feel rough. Nice rest up for four days before I train again so shall see how we go next week


Title: Re: Training, Eating and life
Post by: Maveric Matt on February 25, 2016, 10:50:40 AM
What's Jan's interview mate?
Good shout on the Pro vits, as ZMA is quite expensive.
I tend to have half the serving amount on the Informed BCAA if that helps as it's quite strong tasting.
I like the Complete series Intra the most I think.  Lemon and Lime is good stuff


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 25, 2016, 02:06:28 PM
The NHS is calling Jan back mate lol. Like she's left the mother ship !! Bless her

Vits wise the pro ones are strong enough for me to only have to take them. With the complete ones I add in a zma and a vit d. As an aside Ive stopped using a joint support and i've felt do difference

The informed bcaa may be the reason I felt rough an now have a cramp in my stomach. The feel I had during my workout was like a low blood sugar feeling, lucky for me it was right at the end. I think bcaa can spike insulin to some degree and with it being a decent dose it might be that. Just going to use a small dose moving forward.

So in conclusion I can save some cash on my supps by just using the few things I feel work for me



Title: Re: Training, Eating and life
Post by: K_Dogs on February 25, 2016, 03:25:00 PM
The front to back super set of squats is enough to make you feel sick without a new supplement swashing around in your stomach  :-X


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 25, 2016, 05:19:34 PM
I probably should have put more weight on but it's a good superset. I'm pretty sure it was the bcaa that caused the feeling sick issue as I've worked much harder during a leg session and never felt that rough.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 26, 2016, 01:12:35 PM
I agree mate the only 3 sups I take is a good whey, creatine and liking bulkpowders am/pm vits, great products

Got to agree Bulkpowders seem to be the best value and quality, even for the basics. Ive tried myprotein but never digest their stuff as well as BP.

Think I might run an experiment next week. Just these three supps and see if there is any difference in soreness and recovery. I'm thinking not.


Title: Re: Training, Eating and life
Post by: ben-howard on February 26, 2016, 01:23:50 PM
i agree, i think in the depths of a deficit, they MAY help, but not worth the cost in the offseason IMO


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 26, 2016, 01:36:52 PM
I agree. I remember at one point I did a leg session and I was so sore it felt like my bones had doms ;D

Now I can batter myself and my legs are only a touch tender. I think as you get older and you weigh up the cost and benefits of what you spend your cash on. If I was a pro or even chasing that level then I might want to spend the cash on the extra bits but as I'm not then I really need to look at what I get the biggest bang for. 


Title: Re: Training, Eating and life
Post by: SuperSi on February 26, 2016, 05:17:01 PM
Pleased you're feeling the benefits of the Pro Sports Multi. :) Of all the products I've formulated (loads), it's probably the one I'm most pleased with formula wise.

Squats looking solid as always!


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 26, 2016, 05:20:56 PM
It's a cracking product mate. Cost effective as well.

Whats your veiw on bcaa's etc off season in a surplus? Woudl you say I needed to take every day to get any real benefits?

Squats and deads suit my limited height lol


Title: Re: Training, Eating and life
Post by: SuperSi on February 26, 2016, 05:33:22 PM
Cheers, bud - appreciate the feedback. :)

There's more emerging interesting research on BCAA. I'd suggest using them during your more intense training sessions, rather than every day. i.e. Your recent session with heavy squats, then squat/front squat superset, etc.

If you're dieting, then every day makes sense.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 26, 2016, 05:37:10 PM
Great product in a very swanky box!!!

If you have any links to research i'd be up for reading it.

Cheers mate, I usually just take intra. Would there be any benefit taking 20g over say the normal 5-10g?


Title: Re: Training, Eating and life
Post by: SuperSi on February 26, 2016, 05:40:32 PM
Ha ha, it is a nice box isn't it!

I'll dig them out to send across to you.

20g BCAA? No, not really. 10g would suffice.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on February 26, 2016, 05:46:55 PM
The box is cracking

Cheers mate. You know I'm a bit of a geek. Just don't get the chance to read all the new stuff now I sell Kola cubes


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 01, 2016, 10:13:11 AM
Very nice weekend, Saturday we went to a fun raiser in the evening for something, Sunday we had some very good friends down, went for a nice lunch and nice long walk.

Great news Jan got the job!!!!. So after Easter she's back being a receptionist in the NHS. Something she knows and likes. She won't ever go as high as manager again but i'd imagine if head receptionist is offered she'd take it. A massive pay cut but such is life, we can manage and just cut back our days out to one a month.

Back and Biceps

Chins
+14kg x 6
+14kg x 4 ds me x 2

bent over rows
cut the weight back and kept the form bang on. Narrower grip as well which seemed to be better.

vertical traction
70kg x 10
70kg x 6

ez bar curls
35kg x 10
45kg x 6

across body hammers
20kg x 8
20kg x 7

2 arm dumbell curls
12kg x 16

10 minutes hiit on the stepper. Not as keen as the x trainer as I always feel i'm going to fall off. Quads were pumped to hell.

Been following Ian Hendy and his videos on his website and after speaking to him I'm thinking about giving hit another bash. I can get around it training by myself with rest pause and drop sets and I can always nab someone for a spot if need be.

My Thoughts based on what Ian does is to have a 4 days split but only train 3 days per week. So the muscle gets a longer time to recover, workouts will be very intense but with absolute form.

So thinking
1) BACK
2)Chest and Biceps
3) legs
4)Shoulders and Triceps

The plan will be to add abs and calves onto the shorter workouts. Nice short but very intense workouts



Title: Re: Training, Eating and life
Post by: K_Dogs on March 01, 2016, 12:32:31 PM
I really rate the 4 way split by training 3 days a week. Leaves you fresh and hungry to smash each session. With HIT comes intensity and that has to be one of the most underrated qualities required to force your body to adapt.
Congrats to Jan, being mentally happy in your work life is far more important than the salary.


Title: Re: Training, Eating and life
Post by: Maveric Matt on March 01, 2016, 01:35:41 PM
Good news with the job mate.  She must be happier now.

What sort of rep / sets were you thinking for the HIT?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 01, 2016, 03:10:33 PM
Hi chaps
Yes great news on the job front. Quite a relief if i'm honest I did feel a breakdown to some degree was the cards. She's been stressed out and was sure to get ill or just be not her self.

The four way split and training 3 days is something i've tried ad liked before but got stuck in the rut of push, pull and legs. Ian Hendy has allowed me to pick is vast brain and given me some pointers. He only does weights twice per week but he's an animal in the gym and has a couple of training partners. I shall be doing it solo so I's imagine my intensity won't be the same.


Sets seem to be 3 for smaller groups and 5 ish for bigger groups with rest pause, contractions and negatives thrown in.

Reps I'm thinking 8 as a minimum and not going to high. I want to fail because my muscle has not my lungs. Although I do see a 20 rep squat on the list.

I have utmost intensity for legs but need to unlock it for the rest. Might see if he can train me on chest one day as I'ts an area I need to improve




Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 02, 2016, 10:06:13 AM
Chest, shoulders and Triceps

Thought i'd try HIT today as a bit of a taster

incline smiths
70kg x 8 ish. Got to six and then just shut my eyes concentrating on pushing. Did a negative as well

decline dumbell press
28kg x 6 ds 14kg x 6

low cable flys
ss
incline flys
one set both to failure. Jesus the pump was insane.

seated bar press
60kg x 6 rp2

seated laterals
14kg x 10 few partials

cable laterals
3.5kg x 10 and a couple of forced reps
ss
bent laterals
12kg x 10

pushdowns
25kg x 10

lying triceps ext with dumbells
8kg x 10
ss
overhead cable ext
15kg x 10

well that was an eye opener. Not done HIT for a fair few years, well except that leg workout with Ian a while ago. Form was spot on, each muscle was screaming during the sets and it certainly sharpens the mind as you only have one set to get the job done.  Probably do the leg workout on Friday as it looks quite tasty.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 02, 2016, 10:35:31 AM
dropped the supps right down this week and I'm having better workouts if anything. Pre workouts over hype me, I seem less sore in my back today then when I take bcaa. The only think I will say is that the joint support supp that starts with G seems to help me, had achy elbows and wrists this week so back on it.


Title: Re: Training, Eating and life
Post by: Maveric Matt on March 02, 2016, 10:47:36 AM
Hi chaps
Yes great news on the job front. Quite a relief if i'm honest I did feel a breakdown to some degree was the cards. She's been stressed out and was sure to get ill or just be not her self.

The four way split and training 3 days is something i've tried ad liked before but got stuck in the rut of push, pull and legs. Ian Hendy has allowed me to pick is vast brain and given me some pointers. He only does weights twice per week but he's an animal in the gym and has a couple of training partners. I shall be doing it solo so I's imagine my intensity won't be the same.


Sets seem to be 3 for smaller groups and 5 ish for bigger groups with rest pause, contractions and negatives thrown in.

Reps I'm thinking 8 as a minimum and not going to high. I want to fail because my muscle has not my lungs. Although I do see a 20 rep squat on the list.

I have utmost intensity for legs but need to unlock it for the rest. Might see if he can train me on chest one day as I'ts an area I need to improve




That looks pretty similar to the stuff I've been doing for the last 12-18 months, with the 20 rep final sets etc.  You are right though, it can leave you a bit fried, but a good feeling to know you have done your work  :)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 02, 2016, 03:22:21 PM
it should be interesting stuff. We are trying to get soem southern clubs sorted so he might be so kind as to help me out with a chest session so I can judge my intensity


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 03, 2016, 11:25:27 AM
It's fair to say that yesterdays little session has really left more nice and sore. Once the heads used to giving 100% to one all out set I think we should be onto a winner.


Title: Re: Training, Eating and life
Post by: Nic on March 03, 2016, 09:22:40 PM
Oh well done Jan :D Pass on my congrats!


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 04, 2016, 10:21:12 AM
Thanks Nic, she got a call at 7.30am on Monday as is happy for a few reasons. Can now walk to work, 35 hours a week and this gives her 2 half days. I think she had to leave the job she'd been in for 19 years just to see what else was out there. She can now be happy in what she's doing knowing it's the right job.

Legs today
Thought I'd just embrace the whole HIT thing while I have a plan. Rude not to.

warmed up with a  few sets on the leg ext, hamstring curl and leg press.

Leg ext
70kg x 10 ds 40kg x8. Made sure the reps were controlled and a slight pause at the top

ss
leg press
6 pps x 10 ish ds 4pps x 10
legs on fire

squats
supposed to be 20 reps breathing squats
100kg x 13 rested 10 seconds and ground out 2 more

hamstring curl
40kg x 9 ds 20kg x 10
ss
dumbell sldl
42kg x 8 ds 20kg x 6

calf press
180kg x 6 ds 100kg x 4
all the way up, pause and then controll the negative

walking lunges
20kg per hand x 2 lengths of the normal gym, not the tiny free weights bit

then did some abs.

The legs bit took 40 minutes, could have been shorter but i like to get the legs pumped first and putting the weights away takes a while


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 06, 2016, 11:49:07 AM
did a bit of an experiment last week and cut out the eggs for break fast and went back to my pre comp whey and oats. Worked well, much easier to prepair and eat at 5am. Net result was calories are the same and I list half a kg.

So maybe the issue I was haiving with weight gain on whey was not hey but the non digestion of eggs. So I guess i'm either on oats and meat for break of just stick as I am and eat meat and veggies all days at wrok. Not fussed  really I like my meat and veg with nuts meals


Title: Re: Training, Eating and life
Post by: Maveric Matt on March 07, 2016, 10:52:36 AM
Breathing squats! - god, haven't done them in years!
Could you maybe have fish for breakfast? something like Salmon?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 07, 2016, 02:12:55 PM
I was certainly breathing after doing that set, very deeply.

I think fish might be bridge to far, especially with Jan's hate of it. I had steak on holiday for breakfast, every day, it was dream come true lol. I could maybe try that. Booker do little rump steak joints that I could buy


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 08, 2016, 09:52:28 AM
Chest and triceps

Incline smiths
75kg x 8 ds 50kg x 6 ish

decline dumbell press
30kgx 6 ds 16kg x 6

incline flys 16kg x 10
ss
low cable flys


pushdowns
30kg x 4 whoops ds 25kg x 5

incline dumbell skull crusherss
10kg x 10
ss
overhead cable ext
20kg x 7 ds 15kg x 4

then did 10 minutes of hiit on the xtrainer, weights was 25 minutes

My chest is so pumped it's nuts


Title: Re: Training, Eating and life
Post by: Maveric Matt on March 08, 2016, 10:51:10 AM
So you only do one main set now? (plus the drop set obviously).
Funnily enough, I had some smoked salmon and an egg after my oats this morning - lovely!


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 08, 2016, 11:07:03 AM
Indeed mate for most things. I think for a couple of things we have a couple of sets but for most it's just the one. A training partner would be handy but such is life.

get you smoked salmon!! I had my Oats and whey, it really is nice and easy to eat. I'm near Booker on Friday so I might pop in and get some steak.



Title: Re: Training, Eating and life
Post by: Maveric Matt on March 08, 2016, 01:34:53 PM
It's the lifestyle these days, darling.

Actually, it was the packet stuff from Lidl - good actually! They do a few random products I like.  Their cottage cheese is good too.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 08, 2016, 01:56:54 PM
Lidls pretty decent mate. Jan's not keen but im tight and would be fine getting our stuff from them


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 09, 2016, 09:54:43 AM
Back and Biceps

Chins
+14kg x 7 rps 2 ds me x 3

ss
low cable low
50kg x 8 and then rest paused out 4 more

bent over row
100kg x 9
100kg x 9

shrugs
100kg x 8

played about with some mixed grip deads. Pulled 120 for a few reps

ez curls
40kg x 8 then rest paused out 4 more

preachers
12kg x 6 then 2 more negatives

reverse curls
we have a stack of fixed bars so I ran the rack
20kg x 6
17.5kg x 4
15kg x 4

then played around on the stepper for 10 minutes doing sprints and stuff. The levels are not as taxinjg as the x trainer as I have to go to level 25 and I can sprint for 30 seconds.

Nice enough workout. The gym was busy today and I found it quite hard to get into the zone. Probably should have put the headphones in


Title: Re: Training, Eating and life
Post by: Alex on March 09, 2016, 06:17:02 PM
Back and Biceps

Chins
+14kg x 7 rps 2 ds me x 3

ss
low cable low
50kg x 8 and then rest paused out 4 more

bent over row
100kg x 9
100kg x 9

shrugs
100kg x 8

played about with some mixed grip deads. Pulled 120 for a few reps

ez curls
40kg x 8 then rest paused out 4 more

preachers
12kg x 6 then 2 more negatives

reverse curls
we have a stack of fixed bars so I ran the rack
20kg x 6
17.5kg x 4
15kg x 4

then played around on the stepper for 10 minutes doing sprints and stuff. The levels are not as taxinjg as the x trainer as I have to go to level 25 and I can sprint for 30 seconds.

Nice enough workout. The gym was busy today and I found it quite hard to get into the zone. Probably should have put the headphones in

Another good set of BORs.. man ive been slacking.

Good lifting


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 10, 2016, 09:49:03 AM
Thanks Alex. I hope all is well with you?

Shoulders, abs and calves today
Bit of a bits and bobs workout but thats the plan.

Bar Press
70kg x 6 rp2 then dropped to 60kg x 2 with very slow negatives

seated dumbell laterals
14kg x 11 then rest paused out 4 more

bent over rear laterals
12kg x 12
12kg x 8

calves superset
calf press 120kg x 12
standing calf raise x 12
calf raise mimicking seated calf raise x12
did that twice

tried seated calf raise on the leg ext with a step up box for my feet. Worked well actually and tried single leg hamstring curl on the leg ext as well. Again worked well.

did some hiit on the x trainer. Only did three workouts straight as Jans up early today so I thought i just as well go to the gym. 2 weeks and shes done


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 10, 2016, 11:59:17 AM
So I've now competed the 4 workouts of the HIT plan. I'm certainly hitting the muscle as the doms are still there. Workouts are ncie and quick but with this come the need to focus on what your doing to get the best out of it. I think the headphones might be in next week to allow me to zone in.


Title: Re: Training, Eating and life
Post by: Maveric Matt on March 10, 2016, 01:44:54 PM
Do you have a spotter at the moment doing this, bud?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 10, 2016, 02:14:35 PM
I wish!!. No just manage with safe exercises. For a free weight bench or a squat I would have a spotter. With a spotter I could push to full failure, instead I got to positive failure and then do a drop or a rest pause to get that extra bit


Title: Re: Training, Eating and life
Post by: Toby on March 10, 2016, 02:49:34 PM


Another good set of BORs.. man ive been slacking.

Good lifting

All about the rowing!


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 10, 2016, 02:53:20 PM
I find 100kg quite a god weight but much more than that and it feels to heavy and my form goes to bits


Title: Re: Training, Eating and life
Post by: Toby on March 10, 2016, 03:04:01 PM
I find 100kg quite a god weight but much more than that and it feels to heavy and my form goes to bits

Bw row is impressive  8)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 11, 2016, 02:19:15 PM
cheers mate ;D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 12, 2016, 10:56:23 PM
Well my weight seems to go up or down by the week. Just going roll with it. Train hard,eat well and stay healthy


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 14, 2016, 09:43:16 AM
Decided to train today as Mrs G woke me up at 4 worrying where she was working today. The day she leaves will be a very good day.

Legs today

warmed up with leg ext, hamstring curl and leg press

leg ext
70kg x 12 ds 35kg x 8
ss
leg press
8plates per side x 6 ds 6pps x 9

squats
few feel sets
140kg x 11
collapsed

hamstring curl with dumbell between me feet
20kg x 9
ss
sldl
100kg x 8

lunges
20kg per hand x9 per leg

45 minutes job done, legs pumped to absolute hell


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 17, 2016, 11:17:20 AM
Chest and Triceps

Thought i'd start with dumbells as balancing them take a bit more effort

36kg x 10 ds 26kg x 4

decline smiths
80kg x 6 then 2 rest paused ds 50kg x 5

incline flys
16kg x 10
ss
low cable fly
10kg x 7
The pump was insane

triceps push downs
Used the lat pulldown so i could brace my legs on the seat
25kg x 9 rp 2

overhead dumbell ext
12kg x 5 rp2
ss
overhead cable ext
20kg x 7 ds 12.5kg x 5
took 30 mins

10 minutes hiit on the x trainer

I feel like im banging my head a bit with food so i'm just going back to something that really easy to follow and if initially it causes a bit of bloat so be it, i'm sure once my body gets used to the new diet it will adapt. I am thinking of getting some whey with added digestive enzymes to help, like the pro series.

1) 4 whole eggs cooked in coconut oil, ketchup, oats and berries
2) pwo oats, whey and some fruit
3) whey and nuts
4) loads of veg and chicken or extra lean steak mince. Probably have a few nuts as well
5) whey and nuts
6) main meal which is non processed and a good mix of clean carbs, veg, meat and
7) a dessert thing made with whey or a blend with nuts or nut butter, some EVO oil or udo's and frozen berries.

It's varied, easy and stress free. I think i'm getting a bit bogged down with sources of food in my offseason and want something thats nutritious and easy and relatively budget freindly


Title: Re: Training, Eating and life
Post by: K_Dogs on March 17, 2016, 12:09:20 PM
"Real" Natural Greek Yogurt such as Fage Total has literally transformed my stomach health. I highly recommend it. Protein % is high too. If your macros will allow it, go for the full fat version.
Greek "style" isn't the same.

(https://s3.graphiq.com/sites/default/files/686/media/images/t2/Fage_2_Greek_Plain_59023.gif)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 17, 2016, 12:12:30 PM
is is all the good bacteria?


Title: Re: Training, Eating and life
Post by: K_Dogs on March 17, 2016, 12:47:07 PM
Yes, very good as they are live.

Live Active Yoghurt Cultures (L. Bulgaricus, S. Thermophilus, L. Acidophilus, Bifidus, L. Casei).


Title: Re: Training, Eating and life
Post by: Maveric Matt on March 17, 2016, 01:33:38 PM

I feel like im banging my head a bit with food so i'm just going back to something that really easy to follow and if initially it causes a bit of bloat so be it, i'm sure once my body gets used to the new diet it will adapt. I am thinking of getting some whey with added digestive enzymes to help, like the pro series.


What's the issue now, mate?


Title: Re: Training, Eating and life
Post by: Maveric Matt on March 17, 2016, 01:34:24 PM
"Real" Natural Greek Yogurt such as Fage Total has literally transformed my stomach health. I highly recommend it. Protein % is high too. If your macros will allow it, go for the full fat version.
Greek "style" isn't the same.

(https://s3.graphiq.com/sites/default/files/686/media/images/t2/Fage_2_Greek_Plain_59023.gif)

Where do you buy that from bud?


Title: Re: Training, Eating and life
Post by: Nic on March 17, 2016, 01:46:12 PM
Any supermarket, Matt. It's widely available.

Scott, I recently bought the yoghurt powder from bulk powders. Lots of digestive enzymes, etc. It's great - wish I'd discovered it ages ago as a yoghurt alternative! Much more convenient to just make up a portion rather than having an open tub in the fridge.


Title: Re: Training, Eating and life
Post by: Maveric Matt on March 17, 2016, 01:51:04 PM
I may give it a whirl, Nic.  I use the Pro series anyway which has the DigeZyme and Lactospore added, but can't have too much!
I'll look out for the yoghurt too


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 18, 2016, 11:04:01 AM
Matt- I'm finding it quite a chore to eat whole food in that 10am and 4pm time slots when I'm hungry and need to eat. It's also a ball ache trying to shovel chicken down my neck when i'm dealing with customers. Its stressing me out more than in prep as I guess after prep you kind of hae to readdress the balance of life and put work and family first. I'm also getting through 20kg of chicken per month which is working out quite expensive.

I think I mentioned to you before that doing this before caused me a bit of bloating and water retention. However I hope it will be temporary and will pass if I stay on it for an extended period of time.

Thanks Nic. I might  give it a bash when I next order from BP.

Todays was back and biceps

A general warm up to get blood through the back. Did lat pulldowns, low rows and some rotator cuff stuff.

Chins
me +16kg x 7 rp 1 ds me x 3 and then did a hold at the top.
ss
low row machine
70kg x 12 ds 60kg x 5

bent over row
105kg x 8
105kg x 8

shrugs
120kg x 8

played with some mixed grip deads without straps after someone took the piss out of me for pulling with straps.

pulled 150kg x for a few reps, grip was fine

preacher curls
14kg x 8 rp2
ss
ez curls
35kg x 8 rp 2

reverse curls
20kg x 8 ds 17.5kg x 5 15kg x 4

then did 10 minutes of hiit cardio


Title: Re: Training, Eating and life
Post by: K_Dogs on March 18, 2016, 05:11:56 PM
played with some mixed grip deads without straps after someone took the piss out of me for pulling with straps.

I wouldn't care mate. Personally, I don't deadlift to train my grip.


Title: Re: Training, Eating and life
Post by: Badger on March 18, 2016, 11:33:15 PM
Yup, agree with K mate. If someone wants to troll you for pulling straps it's probably because your out lifting them anyway lol


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 19, 2016, 05:25:48 PM
It was good humoured from a close freind. No need to worry. Got some fage Keith and manged to find omega 3 eggs


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 22, 2016, 02:29:30 PM
I have decided that next week will be a week out of the gym. I am getting a few niggles so it will do me the world of good.

Did Shoulders, calves an abs today

seated front press with bar
70kg x 6 rp2 off the rack

seated laterals
the 16's and 18's both have a dumbell missing so

20kg x 8 rp2 ds 12kg x 4

bent over laterals
ss
cable laterals
2 sets

calves press
ss
seated calf press on the leg ext. Stefan Kurik special
did 2 sets

abs were weighted crunches with dumbbell on chest and then supersetted leg raises and rope crunches.

The did some hiit on the x trainer.

Going to train four days this week with the week off planned. Role on the four day weekend.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 22, 2016, 09:58:34 PM
Just remembered it's the southern meet on the 3rd of April so i won't be having the week off before that but the week after


Title: Re: Training, Eating and life
Post by: Toby on March 23, 2016, 01:32:32 PM

I wouldn't care mate. Personally, I don't deadlift to train my grip.

A MAX-OT staple. No one notices how strong your grip is but they notice how well developed your back is  ;D

Overload, no matter what it takes, overload and progression. Stimulate for growth. I know people will say the deadlift raw will help develop the forearm but hell, I am pretty sure the rest of the shit we do also does that too


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 23, 2016, 02:33:47 PM
Nice to try the mixed grip and i'm surprised that my grip was ok.

Had a bit of a stressful time. The company I work for have merged with a bigger company and the worry was we were going to get the boot. I got another job and handed in my notice. They went into panic mode to keep me. After a bit of bargaining i'm staying. ;D

Legs today
warmed up on the leg ext, hamstring curl and leg press

leg ext
75kg x 11 ds 40kg x 5
ss
leg press
9 plates per sidex 7 ds 6pps x 6

squats
150kg x 6

hamstring curl
45kg x 8 ds 30kg x 4
ss
sldl
120kg x 8

walking lunges
22kg x 2 lengths of the gym about 16 steps



Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 24, 2016, 10:00:14 AM
Legs are in bits today. Since embracing a very low volume approach I am surprised how sore I am from each workout.

Chest and triceps

incline dumbells
36kg x 9 ds 20kg x6

flat press machine
70kg x 6 rp 2 then a static hold at the end.

incline flys
ss
low cable flys

pushowns
25kg x 9 rp2

dumbell tri ext
12kg x 8 rp 2
ss
over head cable ext
20kg x 5 ds 15kg x 8

then some stepper to finish. Nothing to intense as my legs are in tatters


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 27, 2016, 08:57:11 AM
Had a nice weekend back workout yesterday as I had some spare time

Started off with deads

60kg x 10
60kg x 10
100kg x 5
140kg x 2
180kg x 6
200kg x 1
180kg x 2
140kg x 6
100kg x 9
60kg x 10
The last drop down was with very little rest, only enough time to put the plates away!!! and re hitch my belt

dumbell pullovers
rather than sit across the bench i put it on a slight incline and hand my head off the top
24kg x 10
26kg x 8
30kg x 4
felt good made sure i did come to far past my face so I kept tension on my lats

vertical traction
60kg x 14
ss
low row
80kg x 9

dumbell shrugs
54kg x 12

preacher curls
12kg x 9 rp 2
ss
ez curls
35kg x 7 rp2

reverse curls
20kg x 9 1 ds 15kg x 5

took a bit more time than normal but it felt nice and solid


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 29, 2016, 09:00:38 AM
Well a lot of treats this weekend, eggs, nice meals and cake. To be honest I've been on prep far to many Easters to be not enjoying and relaxing on this one. We went for a good walk on Friday and it was a really good time just relaxing and enjoying some down time.

Shoulders, calves and abs today.

Front Bar press
70kg x 9 ds 60kg x 5

laterals
20kg x 6 these were far to heavy but due to some damage we have lost the 16's and the 18's
14kg x 8

bent over laterals
ss
cable laterals
2 sets

calf press
ss
seated calf press on the leg ext
2 sets no rest

then did some abs
15 minutes hiit on the x tariner. Bit of a sedentary weekend so happy to get the lungs working


Title: Re: Training, Eating and life
Post by: Toby on March 29, 2016, 09:13:48 AM
Well having eggs sounds ok............ 8)


Title: Re: Training, Eating and life
Post by: Maveric Matt on March 29, 2016, 09:51:01 AM
Well having eggs sounds ok............ 8)

Not the Chicken kind me thinks.........!
Good work on the deadlifts mate!
Bummer on the broken DB's though.  I prefer them lighter anyway


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 29, 2016, 10:15:17 AM
Well i do have eggs for breakfast !!!! Omgea 3 ones at that. However there were some additional chocolate ones added in for extra gainz bro ;D


Title: Re: Training, Eating and life
Post by: Maveric Matt on March 29, 2016, 12:32:00 PM
I'm not convinced on those Omega eggs - benefits? Do they feed the chickens some super foods or something?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 29, 2016, 02:23:45 PM
I'm pretty sure they are fed on flax seeds, well if you can believe what you read. They are only a touch more than free range


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on March 31, 2016, 09:11:57 AM
Hit back today as I'm training legs on Sunday with Rich Walker at the UKDFBA meet up at Lougars in Pompy

Dumbell pullovers
Few warm ups
30kg x 7

pulldowns as some buggers nicked the belt for chins
70kg x 7 rp 2 rp2
ss
low row machine
82.5kg x 8 ds 50kg x 7

bent over rows
110kg x 7 rp 2
100kg x 6

dumbell shrugs
54kg x 11

seated dumbell curls
14kg x 7 rp 3 rp 2

ez curls
45kg x 8 rp 2
ds 25kg x 8

reverse curls
15kg x 8 ds 12.5kg x 7

then did 10 minutes hiit on the x trainer up a level as i'm keen to push up my fitness


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 01, 2016, 08:45:42 AM
Chest and triceps today
Defiantly taking next week as a deload as i'm getting a bit achy and feeling constantly tired. I will go into the gym and get a bit of a pump and then do a bit of ploddy cardio.

Gym was empty and kerang radio was on, which was really good.

Incline dumbell press
few warm ups
44kg x 4 ds 34kg x 4 ds 24kg x 5

decline smiths press
90kg x 4 ds 70kg x 4 ds 50kg x 5

inclien flys
20kg x 8
ss
low cable flys x 9

tricep pushdowns
reverse grip
12.5kg x 10
normal grip
25kg x 9

decline tricep ext
30kg x 8
ss
overhead cable ext
20kg x 8 ds 15kg x 6

then did some cardio. Was supposed to be hiit but a chap I went to school with wanted a chat so I just plodded and added a few sprints at the end.

Looking forward to the UKDFBA meet on Sunday. Going to take Jan shopping first at Gun wharf and have some lunch before a leg session and helping some folk


Title: Re: Training, Eating and life
Post by: Damo NY on April 01, 2016, 01:26:16 PM
Enjoy the meet up buddy.

Would've been good to see you all but Portsmouth is a long trek from Manchester.  :)




Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 01, 2016, 01:38:05 PM
Thanks mate.

It doesn't get much further south than Pompy.

There is one in Scotland and the Southern one Maybe you and Marcus with a few others could get one in the middle started up?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 04, 2016, 10:53:11 AM
Well the first Southern meet up went well. Had about ten chaps and couple of ladies turned up yesterday for the meet up and they all seemed happy enough with the help we could give them.

Ian and Clare have a great gym and put on some extra treats for us courtesy of Time4 nutrition. We also had myself, Rich Walker,Hayley Madigan, Alan Mack and Stefac Kuric in attendance. Alan is look big and in decent nick for this far out. Rich is also competing this year and he's never out of shape come show day.

Me and Rich did legs

Leg ext ss leg press

squats

hack squats, which I struggled with getting out of the hole.

lying hamstring curls
ss
sldl

seated calf raise
All beyond failure and has left my nice and sore. Fingers crossed Rich is as well.

There should be some pics going up on Facebook so keep en eye out


Title: Re: Training, Eating and life
Post by: Toby on April 04, 2016, 10:54:50 AM
Hacks via the machine?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 04, 2016, 10:57:28 AM
yes the hack machine


Title: Re: Training, Eating and life
Post by: Toby on April 04, 2016, 11:01:47 AM
I hate that piece of kit, struggle like bugger to get out of the hole, makes my knees hurt more than quads at the bottom


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 04, 2016, 11:08:13 AM
it was a really nice machine and on others my knees hurt this ones great. Thier leg press is also spot on. 4/5 plates felt like hell.


Title: Re: Training, Eating and life
Post by: Maveric Matt on April 04, 2016, 12:59:48 PM
I hate that piece of kit, struggle like bugger to get out of the hole, makes my knees hurt more than quads at the bottom

You do get used to it mate.  Takes a while admittedly.  Feet position is the key.

Sounds good mate.  Nice to see Stefan and Alan, both good guys.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 04, 2016, 02:26:52 PM
Alan as always cracked me up, funny guy. Stefan said i looked deep into my offseason, deadpan like he does with everything. Stefan is like Alans straight man in th comedy double act lol

Everyone that came was spot on, certainly a very fun afternoon. Ian's storys of Tom Platz teaching him to squat and Phil Heath just popping in were good to hear.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 05, 2016, 08:43:23 AM
Well i'm pretty much unable to walk after the leg session on Sunday.  We only did 5 working sets to failure and i'm in tatters

Backing off this week so I only did a few bits and bobs.

Chins
me x 8
me x 6

pulldowns
3 sets of 10 at 50kg

low row machine
3 sets of 10 at 60kg

cable bicep curls
3 sets of 15-10 at 15kg

Then just did a plod on the stepper for 20 minutes and stretched out the old pins.



Title: Re: Training, Eating and life
Post by: SuperplexSteve on April 05, 2016, 01:52:38 PM
Hi Scott, it sounds like I missed a good meet up, I think I would've found it useful.  What are you doing for cardio at the moment?  Do you have one of those stairmasters at your gym?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 05, 2016, 01:59:01 PM
Hi mate, hope your well?

I was very usefull, great bunch of people. They even have the squat rack that Tom Platz used to Teach Ian to squat in, gym has tonnes of history.

Cardio is either hiit on the x trainer or the stepper. Although I always feel i'm going to fall off the stepper when going all out.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 06, 2016, 08:34:41 AM
Not sure if I have mentioned it be I have be pushing up my calories to be around 2600, sometimes a touch above and some days a touch below.  The thinking is that If I can maintain a reasonable weight at that then when prep begins in 2018 I will have more buffer. However I do seem to be sitting a bit heavier than I would like, generally around 68 but the weight seems to be going higher. So I shall see where we are on Saturday morning and then make an adjustment from there. My cardio will stay at 2 hiit sessions per week and then the first step would be to drop calories to a consistent 2500 and not eat so much treaty stuff at the weekend.

I seemed to drop quite consistently on prep but I do seem to be able to gain weight quite easily as well.


Title: Re: Training, Eating and life
Post by: Toby on April 06, 2016, 10:09:37 AM
The logic is bang on, the more buffers one can build into a diet prep the better obviously. And that will only be possible through clever consistent calorie pushing through the off season. But if one is gaining faster than you want then you know how it goes, body is not yet about to process that amount of cals so need to reduce and build back up.

Its a game of snakes and ladders!


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 06, 2016, 01:36:41 PM
Your right mate. Trying to get the ceiling of calories and cardio as high as possible while not getting to fat. Last season I was hitting 2500 as my maintance level and that looks like my top end whist having a bit of freedom at the weekend.


Title: Re: Training, Eating and life
Post by: SuperplexSteve on April 06, 2016, 01:55:28 PM
I've been working on pretty much the same logic.  This off season, I've been able to push my calories right up to 3000 calories, beyond that I started to look a little sloppy.  I suppose also, as you make improvements year-on-year, your maintenance should increase and so you'll have a higher buffer.   


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 06, 2016, 02:47:03 PM
3000 is a great point to be at Steve, nice high ceiling.

It should increase but in reality how much muscle are you going at add? maybe and extra kg if your a very lucky lad. Kinda like strength, nice when it flys up bet as you get more seasoned your not going to be getting musch stronger. These have been mind games for me as I love getting stronger each session but it just doesn't happen like that.

Sorry if i have waffled.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 07, 2016, 08:52:34 AM
Had a nice little session today. Still in my backing off week, slowly feeling recharged mentally. Few new additions in the gym. 58kg and 60kg dumbells whcih will be good for sldl and shrugs and they have bought a new dipping belt. So all in all better kit than David Lloyd just down the road if you just take the gym into account.

Today I did

Bench
Just played around with different hand spacing
60kg x 10
80kg x 8
80kgx 6
I really struggle with anything over 80kg on my own. Going to have to play around with the rack to get comfortable benching on my own.

Tried the cables to do cross overs ext just to see if I can get a pump from them, which I can't. The stacks seem to close together to get the right feeling, so the pec dec will do a better job for me.

Did some laterals
10kg x 10
12kg x 1
14kg x 10
16kg x 10
form was all spot on with all of the sets, yes the 16 that went missing is back!!!

then just dd some sets of 20 on the rope pushdowns

Plodded on the stepper for 20 minutes and had a stretch.

Been thinking about being a bit more planned in how many weeks I push for before I back off. I'm thinking 8 weeks of smashing it and then a week backing off. Gives me a sensible time frame.


Title: Re: Training, Eating and life
Post by: Maveric Matt on April 07, 2016, 12:50:34 PM

Tried the cables to do cross overs ext just to see if I can get a pump from them, which I can't. The stacks seem to close together to get the right feeling, so the pec dec will do a better job for me.



Try doing them as a super set, mate (last) - the pump then is unreal!


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 07, 2016, 01:42:37 PM
I have used other calbe stations in other gyms and they are great but are seems to be a bit to close together. It has a fold down becnh in the middle. If you pull that down and do low cable flys that was it's really pumpy


Title: Re: Training, Eating and life
Post by: SuperplexSteve on April 07, 2016, 11:14:38 PM
With the cross-overs, what seems to work for me is to vary the angle by adjusting the height each set.  I'm also a big fan of doing slow negatives on this exercise.


3000 is a great point to be at Steve, nice high ceiling.

It should increase but in reality how much muscle are you going at add? maybe and extra kg if your a very lucky lad. Kinda like strength, nice when it flys up bet as you get more seasoned your not going to be getting musch stronger. These have been mind games for me as I love getting stronger each session but it just doesn't happen like that.

Sorry if i have waffled.

Thinking again about this, I reckon digestion has been a big factor in my progress. Over the past few years I've cut out foods that don't agree with my stomach.  So the 3000kcal I'm getting now seems more useful if that makes any sense.



Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 08, 2016, 08:49:39 AM
I'm with you on digestion. There is plenty of food that you are supposed to eat as a bodybuilder but if you either don't like them, don't digest them or you feel low on energy with them, then I stay clear. Got to do what what works for you.

I'm supposed to be backing off this week but fancied a session on just squats. Looks like i'm training solo, the trusted spotter ha buggered off so i'm getting used to working on my own with the aid of racks ect

Did a bit of warming up on the leg ext, hamstring curl and the leg press

Squats
bar x 10
60kg x 10
60kg x 5
100kg x 5
100kg x 5
140kg x 6
150kg x 3
160kg x 2

All the sets felt pretty safe to be honest. I think squats are the one exercise that i'm not happy to take to failure without a spotter and even then i'm a rep shy. So I may well just make squats one exercise I do 2 sets on, not to failure but with bang on form.

Feeling quite refreshed now,after backing off this week, sports massage tomorrow. Not sure if to have the upper body worked on as it's always got tonnes of knots or to have the legs done as a loosen up. See what the chap says, maybe he can do both in an hour.


Title: Re: Training, Eating and life
Post by: csaunders on April 08, 2016, 02:04:04 PM
Hey Scott - good to see everything is still in order. Some nice squatting going on here. Re not going to failure, it's not as if you need to bring up your quads or hams now is it ;)


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 08, 2016, 02:35:45 PM
Hello mate

Still plugging away chasing them gainz.  True enough, your not shy on the leg front either!!

I like to walk out of the gym knowing that i've given all I can, you know how it is.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 11, 2016, 10:46:12 AM
Went for my massage at the weekend and opted to have the shoulders worked on with a bit of a free up for the legs. Going to put some more time into foam rolling and using the tennis ball on my shoulders, they get quite tight from being at a desk all day. I have managed to pick up a sore right elbow, the massage chap has advised icing it at night and generally massaging out the forearm to make sure there is blood flow to the elbow. Just want to makes sure s light niggle does not get any worse.

So in light of this i'm going to change the split around a bit so I do Back on it's own and both biceps and triceps together. Doing them together should protect the elbow as the pump will help.

Should work well, Backs a big group that needs attention so all good.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 12, 2016, 08:31:03 AM
well the weeks just getting better, seem to have picked up some kind of stomach bug which has just made my stomach really bloated and uncomfortable and made me really tired. So for obvious  reasons I've not been to the gym. Defiantly not going to the gym tomorrow. Its better than it was yesterday so fingers crossed it will be gone by tomorrow.Still at work as no sick pay


Title: Re: Training, Eating and life
Post by: Maveric Matt on April 12, 2016, 09:47:30 AM
That's not great, mate.  Trace it back to something you've eaten?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 12, 2016, 09:53:22 AM
Geerally i'd think it would be something i've eaten but me and Jan have had everything the same this past weekend all but a few protein shakes which she thinks are grim lol

Must just be a bug, Gaviscon, peppermint tea and a bit of rest up seem to be helping. Todays better than yesterday. Tomorrow should see me right. I can just train, Thursday, Friday, Saturday


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 13, 2016, 08:43:22 AM
Good news is that I'm feeling much better today. The digestion has gone back to it's normal self and having a solid eight hours sleep for the last three days has refreshed me and I feel pretty good.

I have been thinking about my general approach to things what with the elbow pain and the general way I have been feeling, pretty tired and worn out. I don't thing I can progress with hit weights sessions, training solo. It seems to be wearing me done rather than building me up. So i'm going back to my normal approach of a couple of working sets just to positive failure. Going to have to up the reps on arms with my current elbow issues.

Food wise going back to my 3 chicken meals at work,a whole food tea meal with Jan and then oats and whey for breakfast wih a whey and fats meal ebfore bed. Post workout with be whey with fruit. Oats and whey in the fridge is pretty decent .

I've tried to work with a few different things but they just don't work well for me. I improved last year working with this program and it obviously works for my body. Why change?


Title: Re: Training, Eating and life
Post by: SuperplexSteve on April 13, 2016, 01:25:49 PM
Good to hear that you're feeling better.  Digestion can be a strange thing sometimes.

Forgive my ignorance, what do you mean when you refer to positive failure?


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 13, 2016, 01:32:04 PM
Hi Steve

I'm generally someone who does not have any issues with digestion unless I have a massive meal or eat a  lot of junk. Doesn't happen often. The past couple of days must have been a bug, felt really tired yesterday and bloated.

Positive failure is where you can't get another rep on your own. The positive is the bit where you exert the force, so the lifting off the floor bit of a deadlift or the pushing bit of a bench press. In HIT training you go beyond that point with assisted reps (if you have a spotter), rest pause, drop sets and other bits. As it's only one set you have to really push it. Seems to be a bit much for my CNS to take so just going to stick with my two sets with good form and take tem as far as I can on my own without to many drop sets ect.



Title: Re: Training, Eating and life
Post by: SuperplexSteve on April 13, 2016, 09:14:48 PM
Ahh, that makes sense now.  I didn't realise there was a specific term for it.  I've had assisted reps in the past with a PT but this is the first time I've heard of HIT.  I imagine you have to be more focused than usual to get into the right mindset.  I reckon that I would mull over not being convinced I can give it my all. I'm one of those people that like to do one extra set for good measure because I lifted too light in my initial working set - it's a bad habit!


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 14, 2016, 09:06:53 AM
I'm pretty focused and intense when I workout so thats not a problem for me. I have to hold myself back if anything otherwise I just run myself ragged.

Stomach is better now any i'm feeling well after my break from the gym. Elbows both a bit sore but such is life. Icing it every night and playing it safe.

Did a warm up for my rotator cuffs and shoulders

Chins
me x 11
me x 6

parallel grip pulldowns
70kg x 8
70kg x 7 ds 30kg x 5 held the contraction

bent over rows
100kg x 8
100kg x 8
100kg x 6
felt good so I just did 3 sets

low row machine
70kg x 7
80kg x 8

straight arm pulldows
ss
dumbell pullovers

dumbell shrugs
too the new 58's for maiden voyage
58kg x 12
58kg x 10

then just did 15 minutes on the stepper. Didn't want to do hiit as I'm just back from the lurgy

Doing it this way with a few more sets felt much better better. Muscles felt totally pumped and stimulated rather than me feeling knackerd

 


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 15, 2016, 09:07:32 AM
The five days out of the gym has done me the world of good. I wake up feeling refreshed rather than still tired like I felt last week.

Slight incline bench
60kg x 10
70kg x 8
80kg x 3

I actually felt pretty strong on these, makes a change

Flat press machine
70kg x 9
70kg x 3 ds 35kg x 7

decline flys
ss
pec dec
8-10 reps on each 2 sets

Due to my dodgy elbow arms went like this

V bar pushdowns
10kg x 20
12.5kg x 20
12.5kg x 20

ss
straight bar curls
10kg x 20
10kg x 20
10kg x 20

The pump was intense to say the least and no elbow issues

overhead cable ext
12.5kg x 20
12.5kg x 20
ss
Dumbell hammers
14kg x 15
14kg x 15

Then did 10 minutes on the x trainer with 8 sprints. Happy enough with the chest session and the arm work was nice for a change. Going to have to train arms this way until the elbow calms down.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 16, 2016, 07:46:15 PM
Nice day today. My cousin has just had a little daughter so popped round to see them. She already has a 3 year old who for some reason was mega happy to see me, bless her. Then off to train legs

leg ext
65kg x 8
55kg x 10

ss
hamsting curl
40kg x 10
45kg x 8

front squats
100kg x 6
100kg x 5

back squats
100kg x 9
100kg x 10
140kg x 6

dumbell sldl
60kg x 6
60kg x 6

Tried to help one of the young lads with his dead lift form , not sure if he was happy with the advice or not.  Got the workout done. Much happier working this way than hit. Training solo this ways much safer and i'm sore as you like


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 18, 2016, 01:38:38 PM
Well that leg session has left me nice and sore. I do find the leg press a pain in the arse to load all the plates on so I think my leg workout could come very much squat focused.

Really nice Sunday it being my birthday. Jan got me a nice Under Armour t shirt (love their kit) and a new rain jacket. Went out for a walk and lunch. Family came round for some cake and a brew.

Shoulders and abs tomorrow. I have thought about going back to the old three way split but I do have time constraints and I do need to hit abs to bring them up if that's at all possible.


Title: Re: Training, Eating and life
Post by: SuperplexSteve on April 18, 2016, 01:46:48 PM
Happy (belated) birthday Scott!  Sounds like it was a nice chilled out day.

I'm sure the lad will thank you for you advice as time goes on.  Most people don't like hearing unsolicited advice in the gym because you're in the moment, concentrating.  Only later on can you reflect and assess whether or no said advice was good.

I completely understand about the leg press.  Without someone else helping, it's difficult to get the weights off quickly for drop sets.  I also hate that no one ever de-loads the machine after use.  I wish my gym would start becoming stricter about un-racking weights.  It's a big commercial gym, so they'll never be short of membership and so can afford to upset a few people.

What do you usual do for abs?  I find it so tedious, but I find that I've been making good improvements with the rope pull down.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 18, 2016, 01:53:43 PM
Cheers Steve. It was very nice and relaxing. Makes a pleasant change to just do nothing much.

He missed his deadlift twice and was getting a bit fed up with himself so i'm sure he'll be fine :D

On your own the leg press is a pain. Is counterbalanced so it take a tonne of plates to make it hard enough and yes people unracking is also a slight annoyance. No gym are really that strict these days and a lot of people are to selfish to think of the bigger picture that someone might need to use it after them.

Abs I do the rope crunches you mention, hanging leg raises, crunches with a dumbell on my chest, leg pikes on a bench. Anything really, jsut don't think genetically i've got much there really but I'd like to see some improvement next time I hit the stage


Title: Re: Training, Eating and life
Post by: SuperSi on April 18, 2016, 04:11:46 PM
Belated Happy Birthday, mate! Sounds like you had a great day. ;D


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 18, 2016, 04:41:51 PM
Thanks mate the march to 40 continues, nearly in the masters!!

Really nice day, managed to avoid staining the fence for another week


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 19, 2016, 09:13:20 AM
I have been giving my training split a bit more thought and i've gone back to my three way split hitting everything once a week.
Current split is

Back and shoulders hiit cardio

chest and arms hiit cardio

legs and abs

I like it, it's the split where I progress the most on and after last years improvements on stage I know it works.

Same for my food intake, it's gone back to being based around meat and whey. Fat sources are nuts and oils and carbs are rice, spuds, wholewheat pasta and qunioa.

I don't eat a lot of processed foods in the week but I just do what I like at the weekend in regard to food.


Back and Shoulders today

parallel grip pulldowns
75kg x 8
65kg x 10

bent over rows
100kg x 10
100kg x 8

low row
85kg x 10
95kg x 7

pullovers
28kg x 10
28kg  10

bar front press
80kg x 1 due to the fact that I couldn't count
60kg x 9
60kg x 8

laterals
14kg x 12
14kg x 10

cable laterals
ss
high cables for rear delts
2 sets

dumbell shrugs
60kg x 8
60kg x 8

then 10 minutes hiit. Which was quite hard



Title: Re: Training, Eating and life
Post by: Maveric Matt on April 19, 2016, 12:32:14 PM
If you keep coming back to the old split it must be the better option mate.
Luckily, our leg press is very smooth and not so much weigh needed, so I really like it.  The V squat is a pain though putting all the plates on and off.


Title: Re: Training, Eating and life
Post by: SCOTTGALTON on April 19, 2016, 01:16:41 PM
I think the main driving force behind me changing the workouts around was I was looking to move job, so might not have enough time to fit in my current split. As it happens things are changing at work so I'm staying so don't need to change anything.

We have this leg press