Scotts journal

[SCOTTGALTON]

She doesn't mind to much lol

Last night was back

pulldowns
85kg x 6 rp 3 reverse grip
60kg x13 wide grip

bor
100kg x 9 underhand
100kg x 10 overhand

deads
150kg x 10 lowerd to mid shin
170kg x 7 lowered to mid shin

shrugs
90kg x 9
90kg x 10

row machine
97kg x 6 2 drops sqeezing for all its worth

abs circuit
rope crunches
weight leg raises
leg circles

I was dead on my feet after that session

[SCOTTGALTON]

SHOULDER BICEPS AND CALVES

dUMBELL PRESS
30KG X 8
24KG X 8

seated laterals
14kg x 12
14kg x 12

lying on a 45deg bench laterals
6kg x 10
6kg x 10

bent laterlas on bench
10kg x 12
14kg x 12

dumbell preachers
12kg x 12
14kg x 10

straigh bar curls
30kg x 10
30kg x10

hammers
16kg x 10
18kgx 9

calf press
130kg x 9
130kg x 8

seated calves
120kg x 11
120kg x 10

Really made an effort to be slow on calves and i got a much deeper burn also dumbell preachers burnt like hell an i'm really sore in the muscle from
back. What a great week and my computer is working

[SCOTTGALTON]

LEGS

Lying leg curls
35kg x 9
35kg x 5 2 drops

sldl
100kg x15
140kg x 10

leg ext
80kg x 11
80kg x 10 2 drops

squat
160kg x 6
180kg x 2
lost bit of strength on these

leg press
200kg x 20
300kg x 12 rp 3 rp2

Need to drop the weight a bit on squats to get the reps but 180kg is still ok at 70kg

[Monbeef]

Yeah baby 2.5xBW plus 5kg! 2 reps! For me that'd be 275kg! Er...no. but short people's legs squat easy apparently

[felix]

Thats great squatting Scott have you every thougth of doing natural powerlifting maybe something you could think about after your bodybuilding this year .

[SCOTTGALTON]

Mon it was really easy lol

Felix thanks mate. Yes I have thought about it but have a few reservations regarding injury training heavy more often than I do

[SCOTTGALTON]

[scottyboy]

  awesome scotty!! look at them calves and quads..lookin good mate!!

[Glen Danbury]

scott you seem to be leaning up nicely

to me it looks like you could do with a few tweaks to your posing before you step on stage - is the person prepping you also aiding with your posing?

[Monbeef]

Scott i cant wait til you hit the stage in full condition. Yours is the ultimate before and after story. Come such a long way and never lost sight of the goal. It was good you had your wedding really. Stopped you jumping in too early. You've earnt it mate. Hope you do well. People's champ! Glen will you be a middleweight this year?

[Glen Danbury]

Definately at the qualifier - we will see come the final but I hop to stand on stage at 74kg with the same condition as 07, so 2kg heavier but 1kg of that is from the fact i will be carbed up compared to 07 where i went in after three weeks of near zero carbs to make the weight - so three years of training for 1kg difference, doesnt seem worth it sometimes 

[SCOTTGALTON]

Great Glens not in the lightweights

Thanks for the words chaps you don't realise how much it helps.

Glen your right I need a bit of help with posing. I have been trying to pick it up from Jon book. I will ask if the lasy at the gym can help she has done a few BNBF shows

[steve davies]

Hi Scott,

I've been following your journal from the begining your just getting better & better keep it up fella !

how much weight, you dropped from day one ?

your calf's are insane, implants lol..... 

[SCOTTGALTON]

Cheers Steve
I told you to mention the implants    they have grow a bit since adding in seated raises on the smiths

From the fat days i have dropped about 15kg ish

Thank you for following my journal your a bit of a inspiration to me to be honest

[steve davies]

Just over 2 stone (if i'm right) excellent Scott, just keep plugging away now. I can imagine how you feel being your first show, you must be more advanced then i was back then i did'nt have a bloody clue. I stopped eating at a certain time , thinking less was best!  

I'm still learning, although i've won a british esp on nutrition & weak points ....

we could do with a good calf machine in our gym, tend to use the leg press or standing squat machine which you slip off if ya not careful.. foot rest not being flat on it.

was going to put a journal on ere ages ago, but changed my mind. I might do a off season one soon seems i'm sat on my butt in work !.. Its good to read everyonelses to, some good knowledge on them, plus you can see how different everyonelse trains & diets.

thanks for the kind word's