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  1. #1
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    scottish brah training log

    01/03/21

    upper/lower split 4 days a week modified for house training [limited equipment] 12 week simple focused on hypertrophy with volume and frequency

    body weight-185lbs
    macros-2275 cals 75g fat 200g carbs 200g protein
    --------------------------------------------------------------------------------
    vits and mins
    myprotein alpha men multi 2 a day
    myprotein omega 3 plus 3 a day 3000mg /EPA 1800mg/ DHA 450mg
    myprotein vitamin c plus 1 a day 1000mg /citrus bioflavonoids 20mg/ rosehip 20mg/
    myprotein vitamin d3 2 a day 5000IU
    myprotein ZMA 3 a day Magnesium 450mg / zinc 30mg / vitamin b6 9.5mg
    myprotein creatine 5 g a day
    --------------------------------------------------------------------------------
    rep progression solid 12 reps for each set must be met to advance the weight 60 to 90 second rest between sets, seth sets can be used when time etc permits

    monday-upper 1
    tuesday-lower 1
    wednesday-rest
    thursday-upper 2
    friday-lower 2
    saturday-rest
    sunday-rest


    upper 1
    5x12 dumbbell bench press
    5x12 dumbbell flys
    5x12 pull ups
    5x12 1 arm dumbbell row
    5x12 dumbbell lat raises
    5x12 ez bar curls
    5x12 skull crushers

    lower 1
    5x5 barbell deadlift
    1x100 hamstring curl [bands]
    5x12 front squat
    1x100 leg extension [bands]
    5x12 rear delt raises
    ab work

    upper 2
    5x12 standing overhead press
    5x12 pull up
    5x12 yates row
    5x12 dumbbell bench press
    5x12 dumbbell flys
    5x12 dumbbell curls
    5x12 tricep dips

    lower 2
    5x12 barbell squat
    1x100 leg extension [bands]
    5x12 romanian deadlift
    1x100 leg curl [bands]
    3x12 super set ez bar curl/skull crushers
    5x12 dumbbell shrug
    ab work



    Last edited by calumscotland; 03-05-2021 at 03:51 PM.
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  2. #2
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    14/03/21

    only change this week added standing dumbbell calf raises
    body weight-182lbs
    macros-2275 cals 75g fat 200g carbs 200g protein
    --------------------------------------------------------------------------------
    vits and mins
    myprotein alpha men multi 2 a day
    myprotein omega 3 plus 3 a day 3000mg /EPA 1800mg/ DHA 450mg
    myprotein vitamin c plus 1 a day 1000mg /citrus bioflavonoids 20mg/ rosehip 20mg/
    myprotein vitamin d3 2 a day 5000IU
    myprotein ZMA 3 a day Magnesium 450mg / zinc 30mg / vitamin b6 9.5mg
    myprotein creatine 5 g a day
    --------------------------------------------------------------------------------
    rep progression solid 12 reps for each set must be met to advance the weight 60 to 90 second rest between sets, seth sets can be used when time etc permits

    monday-upper 1
    tuesday-lower 1
    wednesday-rest
    thursday-upper 2
    friday-lower 2
    saturday-rest
    sunday-rest


    upper 1
    5x12 dumbbell bench press
    5x12 dumbbell flys
    5x12 pull ups
    5x12 1 arm dumbbell row
    5x12 dumbbell lat raises
    5x12 ez bar curls
    5x12 skull crushers

    lower 1
    5x5 barbell deadlift
    1x100 hamstring curl [bands]
    5x12 front squat
    1x100 leg extension [bands]
    [4x25 standing dumbbell calf raise]-----added
    5x12 rear delt raises
    ab work

    upper 2
    5x12 standing overhead press
    5x12 pull up
    5x12 yates row
    5x12 dumbbell bench press
    5x12 dumbbell flys
    5x12 dumbbell curls
    5x12 tricep dips

    lower 2
    5x12 barbell squat
    1x100 leg extension [bands]
    5x12 romanian deadlift
    1x100 leg curl [bands]
    3x12 super set ez bar curl/skull crushers
    5x12 dumbbell shrug
    ab work
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  3. #3
    Certified Stud mikey09120's Avatar
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    Originally Posted by calumscotland View Post
    14/03/21

    only change this week added standing dumbbell calf raises
    body weight-182lbs
    macros-2275 cals 75g fat 200g carbs 200g protein
    --------------------------------------------------------------------------------
    Solid progress man! Third leg gains are real O.O
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  4. #4
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    Originally Posted by mikey09120 View Post
    Solid progress man! Third leg gains are real O.O
    cheers boyo lul

    nohomo
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  5. #5
    Certified Stud mikey09120's Avatar
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    Originally Posted by calumscotland View Post
    cheers boyo lul

    nohomo
    You fold it in sections or coil that thing up? Like managing a fire hose man. No homo.
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  6. #6
    Banned calumscotland's Avatar
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    20/03/21

    slight change in macros this week chitty pics coz had to take them myself

    body weight-181lbs
    macros-2240 cals 80g fat 180g carbs 200g protein
    --------------------------------------------------------------------------------
    vits and mins
    myprotein alpha men multi 2 a day
    myprotein omega 3 plus 3 a day 3000mg /EPA 1800mg/ DHA 450mg
    myprotein vitamin c plus 1 a day 1000mg /citrus bioflavonoids 20mg/ rosehip 20mg/
    myprotein vitamin d3 2 a day 5000IU
    myprotein ZMA 3 a day Magnesium 450mg / zinc 30mg / vitamin b6 9.5mg
    myprotein creatine 5 g a day
    --------------------------------------------------------------------------------
    rep progression solid 12 reps for each set must be met to advance the weight 60 to 90 second rest between sets, seth sets can be used when time etc permits

    monday-upper 1
    tuesday-lower 1
    wednesday-rest
    thursday-upper 2
    friday-lower 2
    saturday-rest
    sunday-rest


    upper 1
    5x12 dumbbell bench press
    5x12 dumbbell flys
    5x12 pull ups
    5x12 1 arm dumbbell row
    5x12 dumbbell lat raises
    5x12 ez bar curls
    5x12 skull crushers

    lower 1
    5x5 barbell deadlift
    1x100 hamstring curl [bands]
    5x12 front squat
    1x100 leg extension [bands]
    [4x25 standing dumbbell calf raise]-----added
    5x12 rear delt raises
    ab work

    upper 2
    5x12 standing overhead press
    5x12 pull up
    5x12 yates row
    5x12 dumbbell bench press
    5x12 dumbbell flys
    5x12 dumbbell curls
    5x12 tricep dips

    lower 2
    5x12 barbell squat
    1x100 leg extension [bands]
    5x12 romanian deadlift
    1x100 leg curl [bands]
    3x12 super set ez bar curl/skull crushers
    5x12 dumbbell shrug
    ab work



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  7. #7
    Banned calumscotland's Avatar
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    28/03/21

    body weight-180lbs
    macros-2200 cals 80g fat 170g carbs 200g protein
    --------------------------------------------------------------------------------
    vits and mins
    myprotein alpha men multi 2 a day
    myprotein omega 3 plus 3 a day 3000mg /EPA 1800mg/ DHA 450mg
    myprotein vitamin c plus 1 a day 1000mg /citrus bioflavonoids 20mg/ rosehip 20mg/
    myprotein vitamin d3 2 a day 5000IU
    myprotein ZMA 3 a day Magnesium 450mg / zinc 30mg / vitamin b6 9.5mg
    myprotein creatine 5 g a day
    --------------------------------------------------------------------------------
    rep progression solid 12 reps for each set must be met to advance the weight 60 to 90 second rest between sets, seth sets can be used when time etc permits

    monday-upper 1
    tuesday-lower 1
    wednesday-rest
    thursday-upper 2
    friday-lower 2
    saturday-rest
    sunday-rest


    upper 1
    4x12 dumbbell bench press
    4x12 dumbbell flys
    4x12 pull ups
    4x12 1 arm dumbbell row
    4x12 dumbbell lat raises
    4x12 ez bar curls
    4x12 skull crushers

    lower 1
    5x5 barbell deadlift
    1x100 hamstring curl [bands]
    5x12 front squat
    1x100 leg extension [bands]
    4x25 standing dumbbell calf raise
    5x12 rear delt raises
    ab work

    upper 2
    4x12 standing overhead press
    4x12 pull up
    4x12 yates row
    4x12 dumbbell bench press
    4x12 dumbbell flys
    4x12 dumbbell curls
    4x12 tricep dips

    lower 2
    5x12 barbell squat
    1x100 leg extension [bands]
    5x12 romanian deadlift
    1x100 leg curl [bands]
    3x12 super set ez bar curl/skull crushers
    5x12 dumbbell shrug
    ab work



    -----------------------------------------------------------
    changes made 5x12 replaced with 4x12 for most exercises workouts taking to long and utilizing seth sets instead of a 5th working set
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  8. #8
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    29/03/21

    macros-2120 cals 80g fat 150g carbs 200g protein
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  9. #9
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    14/05/21

    back after 4 week ban coza phaggot mods, gyms are now open here thank the gods workout days are changing due to other commitments etc

    body weight-176lbs [should be lower was away for an overnight with the mrs eating and drinking etc so hopefully this is mostly water retention will find out next friday and will upload pics]

    macros-2120 cals 80g fat 150g carbs 200g protein

    --------------------------------------------------------------------------------
    vits and mins
    myprotein alpha men multi 2 a day
    myprotein omega 3 plus 3 a day 3000mg /EPA 1800mg/ DHA 450mg
    myprotein vitamin c plus 1 a day 1000mg /citrus bioflavonoids 20mg/ rosehip 20mg/
    myprotein vitamin d3 2 a day 5000IU
    myprotein ZMA 3 a day Magnesium 450mg / zinc 30mg / vitamin b6 9.5mg
    myprotein creatine 5 g a day
    --------------------------------------------------------------------------------
    rep progression solid 12 reps for each set must be met to advance the weight 60 to 90 second rest between sets, seth sets can be used when time etc permits

    monday-rest
    tuesday-upper 1
    wednesday-lower 1
    thursday-rest
    friday-upper 2
    saturday-lower 2
    sunday-rest


    upper 1
    4x12 barbell bench press
    4x12 dumbbell flys
    4x12 pull ups
    4x12 seated cable row
    4x12 dumbbell lat raises
    4x12 ez bar curls
    4x12 skull crushers

    lower 1
    4x5 barbell deadlift
    4x12 lying leg curl
    4x12 leg press
    4x12 leg extension
    4x12 calf press
    3x12 rear delt raises
    4x25 crunches

    upper 2
    4x12 standing overhead press
    4x12 pull up
    4x12 yates row
    4x12 dumbbell bench press
    4x12 machine chest flys
    4x12 dumbbell curls
    4x12 tricep dips

    lower 2
    4x12 barbell squat
    4x12 leg extension
    4x12 romanian deadlift
    4x12 seated leg curl
    3x12 super set ez bar curl/skull crushers
    4x12 dumbbell shrug
    4x12 leg raises
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