[quote]MaazerSmiit wrote:
Friendly motivation 
Have a good break :)[/quote]
You are a total caaan’t.
Thanks dude 
Dat bonnie Scotland.
Trip was good, was ill for the first 2 days tho after being so worn down.
Cycle 5 starts tomorrow.
M Press (72.5k)
75% - 55k
80% - 57.5k
85% - 62.5k
90% - 65k
95% - 70k
Deads (145k)
75% - 107.5k
80% - 117.5k
85% - 125k
90% - 130k
95% - 140k
Bench (110k)
75% - 82.5k
80% - 87.5k
85% - 95k
90% - 100k
95% - 105k
Front Squat (102.5k)
75% - 77.5k
80% - 82.5k
85% - 87.5k
90% - 92.5k
95% - 97.5k
Cycle Goals are;
- 110k x 1 on front squat
- 97.5k x 3 on front squat
- 62.5k x 5 on m press
- 70k x 2 OR 3 on m press
- 170k x 1 on dead
- 160k x 3 on dead
- 105k x 3 on bench
Hi Rattlehead Where abouts are you based in scotland if you dont mind me asking? Im in univeristy at st andrews currently. Scenery looks beautiful wherever you took that picture, i seriously need to explore scotland more as ive seen precious little of it.
[quote]Trevshenko wrote:
Hi Rattlehead Where abouts are you based in scotland if you dont mind me asking? Im in univeristy at st andrews currently. Scenery looks beautiful wherever you took that picture, i seriously need to explore scotland more as ive seen precious little of it.[/quote]
I live in Ayr near Glasgow but that picture was taken up in Caithness (or maybe Sutherland, was a long drive) when I was visiting family in Thurso.
Down by me is nice especially in Winter time, Alloway is part of Ayr where the poet Robert Burns was born so there’s some nice shit and a trip to the isle of Arran is good.
You have a lot of nice scenery at St Andews, especially beaches tho!
I would definitely recommend going up North and Thurso, there is good bus tours that will take you around all Caithness to see places like Wick, John o Groats and Orkney for cheap. Summer time would be best tho cause up north is rough in Winter.
If you are still here in the summer time you should look into doing the West Highland Way, get to see a lot of great sites on the walk.
My gf is from Aberfoyle in central Scotland was is great for visits and tours also nice hike. Can go out to Fort William and do Ben Nevis as well as Oban and go to the isle of Bute too.
Thanks very much for all the info I think when i graduate next June ill have to do some kind of celebratory tour of scotland as theres too much awesome scenery for me to leave having seen none of it.
St Andrews is really nice and the beaches are great and all but theres a reason everyone refers to it as “the bubble”. Its such a small place and if youre a student you essentially spend all of your time in the town and after a while it becomes more like a picturesque prison lol.
Good luck with cycle 5. Ill be following with interest.
Tom
25/8/2013 531 M Press and Shoulders
M Press
75% of T Max - 55k x 5 reps
80% of T Max - 57.5k x 5 reps
85% of T Max - 62.5k x 5 reps (5 reps was a grind but I’m happy) PR
Delt Destruction (L raises/front raises/clean and press dbells)
4k’s x 12 reps / 12 reps / 12 reps x 2 sets
M Press
40k x 8 reps x 3 sets
Wide Grip Presses
30k x 10 reps x 3 sets
SUPERSET (rear delt swings / band pull aparts)
10k’s x 25/15/10 reps / 20 reps x light band x 2 sets
[quote]Trevshenko wrote:
Thanks very much for all the info I think when i graduate next June ill have to do some kind of celebratory tour of scotland as theres too much awesome scenery for me to leave having seen none of it.
St Andrews is really nice and the beaches are great and all but theres a reason everyone refers to it as “the bubble”. Its such a small place and if youre a student you essentially spend all of your time in the town and after a while it becomes more like a picturesque prison lol.
Good luck with cycle 5. Ill be following with interest.
Tom[/quote]
Scotland isn’t easy to explore by public transport, but I’d recommend getting the megabus/train from Dundee/Leuchars to Aberdeen and exploring Royal Deeside or the megabus to Inverness (less regular service) and exploring that area. Also nip inland to Stirling - awesome countryside and you have to see the castle and the Wallace monument.
Glad you had a good break Rattle and looks like training is going well :). All the best!
[quote]furo wrote:
[quote]Trevshenko wrote:
Thanks very much for all the info I think when i graduate next June ill have to do some kind of celebratory tour of scotland as theres too much awesome scenery for me to leave having seen none of it.
St Andrews is really nice and the beaches are great and all but theres a reason everyone refers to it as “the bubble”. Its such a small place and if youre a student you essentially spend all of your time in the town and after a while it becomes more like a picturesque prison lol.
Good luck with cycle 5. Ill be following with interest.
Tom[/quote]
Scotland isn’t easy to explore by public transport, but I’d recommend getting the megabus/train from Dundee/Leuchars to Aberdeen and exploring Royal Deeside or the megabus to Inverness (less regular service) and exploring that area. Also nip inland to Stirling - awesome countryside and you have to see the castle and the Wallace monument.
Glad you had a good break Rattle and looks like training is going well :). All the best![/quote]
Thanks dude, glad to see your trip was good (and filled with carbs) too.
Megabus is most definitely the best option for travelling around Scotland as Scotrail is ludicrously expensive.
Trevshenko you could always consider picking 5 of the furtherest spread distilleries (or your fav ones) in Scotland and travel to each of them as well as stop off in different places along the way. Would get a lot of sights done.
Obv really only a good idea if you like Whiskey lol…
[quote]RATTLEHEAD wrote:
[quote]furo wrote:
[quote]Trevshenko wrote:
Thanks very much for all the info I think when i graduate next June ill have to do some kind of celebratory tour of scotland as theres too much awesome scenery for me to leave having seen none of it.
St Andrews is really nice and the beaches are great and all but theres a reason everyone refers to it as “the bubble”. Its such a small place and if youre a student you essentially spend all of your time in the town and after a while it becomes more like a picturesque prison lol.
Good luck with cycle 5. Ill be following with interest.
Tom[/quote]
Scotland isn’t easy to explore by public transport, but I’d recommend getting the megabus/train from Dundee/Leuchars to Aberdeen and exploring Royal Deeside or the megabus to Inverness (less regular service) and exploring that area. Also nip inland to Stirling - awesome countryside and you have to see the castle and the Wallace monument.
Glad you had a good break Rattle and looks like training is going well :). All the best![/quote]
Thanks dude, glad to see your trip was good (and filled with carbs) too.
Megabus is most definitely the best option for travelling around Scotland as Scotrail is ludicrously expensive.
Trevshenko you could always consider picking 5 of the furtherest spread distilleries (or your fav ones) in Scotland and travel to each of them as well as stop off in different places along the way. Would get a lot of sights done.
Obv really only a good idea if you like Whiskey lol…
[/quote]
Thanks!
Haha yeah megabus is great, so long as you pick one with few junkies on it. I have fond memories of waiting for a replacement bus in Perth for a couple of hours because neds had been shooting up in the toilets of my original bus and got blood all over the walls. Fun times!
[quote]furo wrote:
[quote]RATTLEHEAD wrote:
[quote]furo wrote:
[quote]Trevshenko wrote:
Thanks very much for all the info I think when i graduate next June ill have to do some kind of celebratory tour of scotland as theres too much awesome scenery for me to leave having seen none of it.
St Andrews is really nice and the beaches are great and all but theres a reason everyone refers to it as “the bubble”. Its such a small place and if youre a student you essentially spend all of your time in the town and after a while it becomes more like a picturesque prison lol.
Good luck with cycle 5. Ill be following with interest.
Tom[/quote]
Scotland isn’t easy to explore by public transport, but I’d recommend getting the megabus/train from Dundee/Leuchars to Aberdeen and exploring Royal Deeside or the megabus to Inverness (less regular service) and exploring that area. Also nip inland to Stirling - awesome countryside and you have to see the castle and the Wallace monument.
Glad you had a good break Rattle and looks like training is going well :). All the best![/quote]
Thanks dude, glad to see your trip was good (and filled with carbs) too.
Megabus is most definitely the best option for travelling around Scotland as Scotrail is ludicrously expensive.
Trevshenko you could always consider picking 5 of the furtherest spread distilleries (or your fav ones) in Scotland and travel to each of them as well as stop off in different places along the way. Would get a lot of sights done.
Obv really only a good idea if you like Whiskey lol…
[/quote]
Thanks!
Haha yeah megabus is great, so long as you pick one with few junkies on it. I have fond memories of waiting for a replacement bus in Perth for a couple of hours because neds had been shooting up in the toilets of my original bus and got blood all over the walls. Fun times![/quote]
Broxden park and ride? Was stuck there for 2 connections in my travels last week lol.
[quote]RATTLEHEAD wrote:
[quote]furo wrote:
[quote]RATTLEHEAD wrote:
[quote]furo wrote:
[quote]Trevshenko wrote:
Thanks very much for all the info I think when i graduate next June ill have to do some kind of celebratory tour of scotland as theres too much awesome scenery for me to leave having seen none of it.
St Andrews is really nice and the beaches are great and all but theres a reason everyone refers to it as “the bubble”. Its such a small place and if youre a student you essentially spend all of your time in the town and after a while it becomes more like a picturesque prison lol.
Good luck with cycle 5. Ill be following with interest.
Tom[/quote]
Scotland isn’t easy to explore by public transport, but I’d recommend getting the megabus/train from Dundee/Leuchars to Aberdeen and exploring Royal Deeside or the megabus to Inverness (less regular service) and exploring that area. Also nip inland to Stirling - awesome countryside and you have to see the castle and the Wallace monument.
Glad you had a good break Rattle and looks like training is going well :). All the best![/quote]
Thanks dude, glad to see your trip was good (and filled with carbs) too.
Megabus is most definitely the best option for travelling around Scotland as Scotrail is ludicrously expensive.
Trevshenko you could always consider picking 5 of the furtherest spread distilleries (or your fav ones) in Scotland and travel to each of them as well as stop off in different places along the way. Would get a lot of sights done.
Obv really only a good idea if you like Whiskey lol…
[/quote]
Thanks!
Haha yeah megabus is great, so long as you pick one with few junkies on it. I have fond memories of waiting for a replacement bus in Perth for a couple of hours because neds had been shooting up in the toilets of my original bus and got blood all over the walls. Fun times![/quote]
Broxden park and ride? Was stuck there for 2 connections in my travels last week lol.
[/quote]
Yup haha! Sorry to hear that. The price is worth it though!
[quote]RATTLEHEAD wrote:
[quote]furo wrote:
[quote]Trevshenko wrote:
Thanks very much for all the info I think when i graduate next June ill have to do some kind of celebratory tour of scotland as theres too much awesome scenery for me to leave having seen none of it.
St Andrews is really nice and the beaches are great and all but theres a reason everyone refers to it as “the bubble”. Its such a small place and if youre a student you essentially spend all of your time in the town and after a while it becomes more like a picturesque prison lol.
Good luck with cycle 5. Ill be following with interest.
Tom[/quote]
Scotland isn’t easy to explore by public transport, but I’d recommend getting the megabus/train from Dundee/Leuchars to Aberdeen and exploring Royal Deeside or the megabus to Inverness (less regular service) and exploring that area. Also nip inland to Stirling - awesome countryside and you have to see the castle and the Wallace monument.
Glad you had a good break Rattle and looks like training is going well :). All the best![/quote]
Thanks dude, glad to see your trip was good (and filled with carbs) too.
Megabus is most definitely the best option for travelling around Scotland as Scotrail is ludicrously expensive.
Trevshenko you could always consider picking 5 of the furtherest spread distilleries (or your fav ones) in Scotland and travel to each of them as well as stop off in different places along the way. Would get a lot of sights done.
Obv really only a good idea if you like Whiskey lol…
[/quote]
Thank you both for all the info Sadly i dont drink so dont think a distillery trip is for me but lots of cool ideas there guys.
As for the junkies, I have a bleached blonde mohawk and 20+ piercings… I scare most of them away usually lol. Or they simply assume i sell whatever the hell it is theyre using lol
Sorry to interrupt the Euro talk, but wanted to ask what your diet is looking like right now RT?
26/8/2013 531 Deads and Back
I will reply to you later on Spidey when i have more time!
Upped my Training Max cause it was too little I felt.
Deads
75% - 112.5k x 5
80% - 120k x 5
85% - 130k x 5
Meadows Rows
32.5k x 15 reps x 2 sets
35k x 15 reps x 2 sets
Chins
Bodyweight x 6 reps x 6 sets
Farmers Walks
Walked around my neighbour hood with 20k’s doing stopping only when my forearms were about to explode.
Should have done more volume tbh rather than waste time with crap farmers walks.
[quote]Spidey22 wrote:
Sorry to interrupt the Euro talk, but wanted to ask what your diet is looking like right now RT?[/quote]
It’s a little haphazard right now because of lack of funds, I cut the carbs on the workout shakes on off days.
Definitely over eating on protein, but it will do until I have the money and funds to sort out a proper plan.
Meal 1
4 eggs and 2 scoops of whey - 60g P, 20g F
Pre Workout Shake
2 scoops of whey and 1 scoop of maltodextrin - 40g P, 35g C
Post Workout Shake
2 scoops of whey and 1 scoop of maltodextrin - 40g P, 35g C
Meal 2
270g of tuna and 110g of basmati rice - 65g P, 85g C
Meal 3
2 scoops of whey and 2 teaspoons of peanut butter - 40g P, 10g F
Meal 4
360g chicken - 100g P (lol?)
345g of Protein, 40g Fat and 155g Carbs - 2360 kcal
27/8/2013 531 Bench and Chest
Gooood workout, phone ran out of memory so no vids.
Bench
75% - 82.5k x 5 reps
80% - 87.5k x 5 reps
85% - 95k x 5 reps
Incline Bench
60k x 10, 8, 8 reps
50k x 10, 10 reps
40k x 12, 12 reps
30k x 15, 15 reps
Incline Dumbbell
20ks x 10 reps x 3 sets
Stretch Push Ups
2 sets to failure
29/8/2013 Arms
Rested yesterday cause I had a 2 hour dissertation meeting with a tutor then drove a bit out to go to the imax to see Jurassic Park, was fucking awesome.
Pushdowns
Light band x 20 reps x 2 sets
Medium Band x 15 reps x 2 sets
Medium Band x 15 reps + Light Band x 12 reps x 2 sets
Heavy Band x 10 reps + Light Band x 12 reps x 2 Sets
SUPERSET 1 (CGBP / Pushdowns)
50k x 12 reps / light band x 12 reps x 3 sets
SUPERSET 2 (Lying Extensions / Bbell Fatgrip Curls)
30k x 10-12 reps / 20k/25k x 15 reps x 3 sets
SUPERSET 3 (Dbell Hammer Curls / Web shooter Curls)
10k’s x 10 reps / 20k x 12 reps x 3 sets
Those web shooter curls with ez curl bar fucking destroyed my biceps.
You’re killin’ it in here bud. Don’t let that obnoxious pathological liar fat sack of shit racist tell you otherwise. You’re progressing just fine.
[quote]WhiteFlash wrote:
You’re killin’ it in here bud. Don’t let that obnoxious pathological liar fat sack of shit racist tell you otherwise. You’re progressing just fine.[/quote]
Thanks for the words of encouragement dude, they are appreciated! Especially since it’s leg day lol.
1/9/2013 531 Front Squat & Legs
Fannyed about for 2 days so today was squat day, still only limited bands so thats why there no hamstring work…
…that plus the fact I was pretty panned after my 3rd set/ i’m ghey.
Front Squat
75% - 77.5k x 5 reps (forgot to wear a belt for some reason)
80% - 82.5k x 5 reps
85% - 87.5k x 5 reps (PR)
65k x 6 reps x 6 sets
